Evolv3 Wellness

Summer body loading...

6 months from now starts TODAY.

What did your habits today say about how you will look and feel in 6 months? 12 months? 3 years?

Small habits equal big changes over time...

..what kind of habits are you creating?

Do you dread Monday or get EXCITED for a new week?

This one simple mindset shift can turn the worst day to the best day like a flip of a switch 🎚️💡

Perspective changes everything.

🌎👀

Your new life will cost you your old one.

The version of you that created the habits keeping you stuck cannot be the one to get you where you want to go.

Yes, you are going to backslide.

Real CHANGE is hard.

You’ll fall into familiar patterns when things get tough, and that’s OK. But real change happens when you CHOOSE a different path.

Every time you take action as the NEW you—not the old you—you’re breaking the cycle.

If alcohol, overeating, or unhealthy habits have defined your life, that version of you has to die.

☠️ New habits.
🗣️ New self-talk.
⚡ New actions.

The sooner you accept that the current “you” won’t take you to the life you want, the faster change will happen.

But it requires one thing: honesty.

If your current lifestyle isn’t serving you, stop pretending it’s “fine.” It’s not.

Weighing 275 pounds or drinking multiple nights a week isn’t normal or healthy.

Let go of what’s holding you back and LEVEL UP.

If you’re ready for real change, the time is NOW.

Every day won't be your best day, but you can bring your best everyday!

I didn't feel like doin much today w a 3" gash on my leg...

but I had work to do, so here we are 🤷‍♂️

It's the workouts like these, that you normally would've skipped, that will have the most impact in the end.

That's when the real CHANGE is made, when you don't FEEL like it, but you SHOW UP and get it done anyway.

If you haven't gotten your sweat in today, maybe you're seeing this for a reason 😏

Be Great Today 👊

You can look for excuses to quit or find reasons you keep going.

I was at a coaching conference this weekend and decided I would try to walk THROUGH a glass table...

..that worked out about exactly as you would've imagined.🥴

I had two options:

1) ER and stitches and miss the rest of the conference.

OR

2) Tape that s**t up and get back to work!

Now I'm not saying to avoid an open and bleeding wound for work, but there was a professional there that got everything cleaned and bandaged and we were good to go! (Thanks again Rachel 🙏🙏)

It would've been really easy to say that "I've had a rough day" and head home and lick my wounds. And that woulda been OK considering....

..but I could've stayed and learned so I did.

So many of us take the Easy way out when we can.

Blow off the workout or eat something crappy because our back is a lil tight or because we had a rough day at work.

The reality is, those types of decisions are exactly why you're in the position you're in today!

Almost every opportunity you have to make an excuse, YOU DO; rather than finding a REASON to keep going!

And that's my message to you today, is to find the reason that's bigger than your BS excuses.

Cause if you don't, you'll keep folding when the goin gets tough; and life isn't gonna get any easier cupcake😉🧁

Happy Monday peeps 🐥

Getting fit is already hard, don't make it complicated!

Have you gotten your "oil changed" lately fellas?

Use the weekend to get ahead and feel BETTER, not wake up hungover and behind come Monday morning!

Are your weekends in 2025 any different so far this year?

Remember if you want different things, you have to actually be DIFFERENT!

Happy Sunday peeps 🐥

When I was in college I would often joke to my buddies about being dead by 30.

I lived the part for the next 20 years.

Diagnosed with clinical depression in 2009, accompanied with crippling anxiety.

First felony conviction in 2012, DWI number 2 and possession of controlled substance.

By 2017, I was up to 10mg of Xanax daily, that’s 5 WHOLE BARS of Xanax if you’re still doing the math. A handle of Tito’s every other day and an ounce of w**d a week.

In and out of toxic romantic relationships the entire time.

I was a miserable person; hopeless, broken. I had started to believe that I was unlovable, both as a friend and a partner.

I spent my 40th birthday in a quarantined Grayson County Jail cell.

In September of 2021, I was fresh out of prison/treatment and living on a friend's couch. Starting all over at 41 is most definitely a less than ideal situation 😑

Fast forward 3 1/2 years and things are drastically different!

I have my own place (even my own couch! IYKYK 😏)

I now use exercise and meditation curb my depression and anxiety. No mood-stabilizing meds since July of 2020.

I build and nurture healthy relationships instead of pursuing toxics ones.

I figured out how to look in the mirror and love myself. All of myself. The good, bad, the unspeakable.

How to accept the things that have happened, be accountable for the things I’ve done, and how to change my behavior when necessary.

As soon as I took ultimate ownership of my circumstances, that’s when s**t got real.

Now I have the power, not my depression or anxiety or criminal record or whatever bulls**t story I had successfully sold myself for the last 20 years.

I did it, I own it, now I can fix it.

I don’t have to wait on anyone or anything to take action on things that I recognize that I need to work on.

I did it, now what am I gonna do about it?

You gotta do more than just want it tho.

Wake up a lil earlier. Forgive. Read the book. Meditate. Take the class. Exercise.

DO THE WORK.

It will be one of the hardest things you will ever do, but easily the most rewarding.

You won’t be sorry.

Start now.

Be great, TODAY.

Jake

It’s that time of year—gyms are buzzing with fresh energy and big plans. Whether you're a newcomer or a seasoned lifter, let’s make sure everyone has a great experience by keeping a few gym etiquette tips in mind:

🚫 Don’t block the dumbbell rack – Grab what you need and step back so others can get their workout in too!

🤲 Don't hoard the dumbbells! – Grab what you need for your set and leave the rest alone. You have two hands, you need two dumbbells.

📱 No parking and texting – You're working out not driving your car. Less scrolling, more lifting.

🧼 Clean your equipment – Sweat happens. Wipe it down when you’re done.

👃 Moderate the smells – Whether it’s your cologne or your gym bag, let’s keep it neutral.

💪 Don't be a dick – Be kind, be patient, and give a hi-five here and there. Attitudes are contagious, make sure yours is worth catching.😉

Let’s crush 2025 with good vibes and even better workouts! 🏋️‍♂️

Had a networking event yesterday morning, so legs on Sunday it is!

Two HUGE tips for getting the most out of your workouts this new year:

1️⃣ Decrease your time between sets. Stop looking at your phone after every set and keep your rest times at 60 seconds or less.

Unless you're powerlifting or doing max effort, heavy weight lifts, one minute should be plenty of rest between sets.

2️⃣ Slow down DURING your sets. If your reps don't take a quick "2 count" up AND down, you're going too fast!

Squeezed the muscle your working under control. If you're doing it right your muscle will start to "burn" after about 30 seconds.

Lean into that feeling!

That's the point where your muscle starts to make progress.💪

The more you're in that zone, the more progress you'll make.😉

My entire workout took just over 36 minutes today.

5 exercises:

Deadlifts (single leg)
Side lunges
Goblet squats
Split squats
Farmers walks

3 sets each.
30 seconds or less between sets.
90 seconds or less between rounds.

Getting fit is already hard enough, don't make it complicated 🙃

Starting a fitness journey is no joke.

The couch is tempting, muscles feel lazy, and the gym might as well be a jungle of mysterious machines. But the hardest step? The first one.

Will it be perfect? Nope. Will you feel awkward? Probably. But every expert was once a beginner, and every journey starts with Day One.☝️

Here’s why it’s worth it:

1️⃣ It sets the tone for all the steps ahead.

2️⃣ It builds discipline—which beats waiting for motivation to magically appear.

3️⃣ It creates confidence—showing up when you said you would and working hard when you do will create momentum moving into the new year.

So throw on those sneakers (yes, even if they’re from 2019), drink some water, and take that first step. You will have to take the 3rd step on your own, but if you need help with 1 and 2, I'm your man. 😉

Happy New Years Peeps 🐥