Evolve Athletics - NOVA

💥TEAM💥

Things we take pride in with our trainers:
✅Certified
✅Have to shadow our exercise specialist for a period of time before ever coaching a class or taking on a 1 on 1 client
✅Will correct your form, give technique advice, and provide modifications for all intensity levels or injuries
✅Will NEVER push you to the point of puking your brains out
✅Cares deeply about our members needs/goals
✅Will build a relationship with you
✅Carries a high level of professionalism…like, not texting during their time with you, showing up early, and making the session about YOU

Get you a team that will hold you accountable, give you strategy for your goals, and will build you up when you need it most!

Ready to join? DM us to hop on a FREE discovery call💪🏼

75% of Americans aren’t exercising😨

Benefits of exercising include:
✅Improving brain health due to BDNF (brain derived neurotrophic factor) which helps with memory, critical thinking, and decision making!
✅Increase in dopamine and serotonin in the brain - the neurotransmitters responsible for making us feel good.
✅Increase in endorphins which is responsible for giving us an overall sense of well-being…bye bye anxiety
✅Great for bone health and strength
✅Needed for weight loss and weight maintenance
✅REDUCES risk of diseases, stroke, diabetes, and cancer.
✅Improves your ability to do everyday activities.

Okay okay…

There are far more pros than cons to working out!

We need to get back to doing what our bodies were designed to do.

Which is MOVE👏🏼

This is a friendly reminder that fitness isn’t just excluded to just a total body transformation.

But, your body craves it. It needs it. It was designed for it💪🏼

Whether your a member who’s been a busy bee 🐝 getting your kid back to school, or just our social media friend who hasn’t been in the gym lately…

Do one thing today: GET MOVING.

And thank us later😎

Shoutout to our member for crushing his fitness & health goals with us 👏🏼

🎯 Dan did:
-Small group strength classes 3X/wk
-Worked exclusively with our nutrition & accountability coach who created him a customized plan
-Worked on a sleep regimen
-Hit his step count goals

Dan says:
“Evolve has been an amazing experience! I lost 20 pounds in 6 months and gained a ton of muslce. I did it because I wanted to be healthier and feel better about myself. Evolve helped me by providing me with a personalized plan that was easy to follow and by offering support, nutrition, and accountability. I feel great now! I have more energy, I'm sleeping better, and I'm more confident. Im so happy I chose Evolve as my gym and would recommend it to anyone looking to make a positive change in their life!”

Interested in chatting about your goals? Let’s hop on a FREE discovery call. DM us today!

Healthy Chick Fil A Breakfast Hack:

On the go and need a healthy, delicious, high protein and calorie friendly breakfast? Go to Chick Fil A and get this…

🤤 Egg White Grill 🤤 just the sandwich
-sub biscuit
-no cheese
-add extra egg white
-add side fruit

It comes out to roughly $5 and will keep you full for hours because it’s packed with protein and fiber from the fruit + the biscuit amps the salty, buttery goodness of flavor 🤤

Comment down below “thank you” if you want to see more post’ like this from your favorite gym😛😝

Calories: 438
Protein: 31g
Carb: 54g
Fat: 12g

What’s the best way to lose body fat and learn self defense?

By being apart of the BEST small group boxing class in Northern Virginia led by world professional boxers 🥊

Ready to fry a class out?

DM us “Rocky Ready!”

🔥New Member🔥

Be a part of the 25% of Americans who get fit & stay fit💪🏼

said he was nervous but he’s also ready for change and to EVOLVE into his fittest & healthiest self with our group classes & nutrition/accountability program👏🏼

And we love to see it😎

2 FREE group classes for a limited time only!
Link in bio!

STOP following a diet for your goals👏🏼

We tell our members to…
💯Focus on appetite satisfaction
💯Stop restricting yourself from your favorite foods
💯Start adding in more whole, real foods
💯Stop eating when satisfied, not stuffed
💯Reflect on what you love and hate about your nutrition habits
💯Cook with love (aka flavor)

Truthfully, if you hate eating healthy then something is wrong. And it’s not your fault!

You just haven’t been taught the right way to EVOLVE into the healthiest version of yourself.

But if you make it a habit to cook more, prep more, consume the things your body craves but eat the foods your body needs, get strong & move your body THEN eventually you’ll lose the weight and you’ll develop our favorite ingredient….

Food freedom💫

What’s the hardest part of fat loss for you? Comment down below and we’ll share some tips!

‼️CONGRATS to our 1st place winner
for crushing our 8 Week Challenge & dropping 18.4lbs of body fat!

✨She won $750✨

Here’s what Erinne had to say:

Before starting the challenge, the task of losing weight seemed almost impossible, and I was full of excuses. But I learned to trust the process! To achieve these results, I made it a priority to meet my coaches daily step count recommendations every week, attend group classes 3x/week (or making up missed classes at home), & followed the portion control guide provided by Evolve + intermittent fasting! It was tough at first, but I can definitely see myself sustaining this lifestyle for awhile. And I’m most proud of overcoming my “all or nothing” mentality that’s held me back in the past from meeting my goals. Evolve provided the best support, accountability, and resources to set me up for success!

Being a part of Evolve has changed my life! I have more energy, my clothes fit again, and best of all, I have the confidence to continue practicing my new habits to meet my goals. Plus, the coaches truly motivate me to give it my all in class, which translates into other areas of my life outside of class!

As a mom of 4, business owner, and traveling wedding photographer, my schedule can easily be one that has no room for fitness and nutrition changes. I’ve had to learn how to adapt and be flexible enough to meet my daily and weekly goals, while also juggling multiple competing priorities. If I can do it, then anyone can! :)

‼️CONGRATS to our 2nd place winner for crushing our 8 Week Challenge & dropping 17lbs of body fat!

✨She won $350✨

Here’s what Reena had to say:

“Evolve Athletics has served as the backbone for my health transformation because of its constant support from nutrition coaching, to accountability check-ins & constant support from trainers that push you to continue to improve what you think you’re capable of.

I’m someone who’s very social & travels a lot. To have stuck to my nutrition/ workout plan through trips & multiple nights out was something that tested me & made me realize that I can still have fun without over indulging so I can get up and seize the day the next day (and my workout). I loved pushing my friends to join me on healthy social alternatives, like hiking and recruiting them to become part of my support network.

I’ve been to many different gyms and trained with a fair number of trainers but at Evolve I feel like I found my gym home & family. The support that the members and trainers have for each other is unmatched at other gyms. I feel like the trainers truly make it their personal mission to make sure every member is motivated and getting the support that is needed in that moment, whether it’s words of encouragement, advice, a push to go for a higher weight or even a 7am wake up call. Through this dynamic, I have felt not only accountable to myself but accountable to the community that is cultivated at Evolve and it helps me to come in and push myself even harder on the days that I’d normally just say “I’ll do it tomorrow.”

With a little consistency and planning, eating correctly has become second nature now and I don’t even feel like reaching for a lot of the snacks that I couldn’t resist in the past. It’s 100% sustainable because I made these changes as a full lifestyle change and not just for the challenge.”

Proud of you Reena!!!!

‼️CONGRATS to our 3rd place winner
for crushing our 8 Week Challenge & dropping 10lbs of body fat!

✨She won $100✨

Here’s what Melissa had to say:

“Evolve aided my transformation in many ways. I achieved my transformation by doing Evolve’s strength training sessions 3x’s/week, staying active with low-impact exercise (walking, cycling, etc.) for 30 minutes or more most other days, and by exercising their nutrition protocol which was portion control with my meals, including minimizing snacking as much as possible (increasing protein intake during meals definitely helped with this!). This plan felt very sustainable and something I plan to continue. I HATE dieting and have never had much success with it. During the challenge, I didn’t feel like I was restricting what I ate so much as reframing how I thought about food and being mindful about what I ate. I still enjoyed the occasional glass of wine or sweet here and there while still seeing weekly results in the mirror, on the scale, and in my waistline. I even went on vacation during the challenge and didn’t derail my results!

I’m in my 40’s and have had two kids, and I look and feel in better shape than I was in my 30’s/late 20’s. This is a credit to the trainers that helped me to get there - encouraging me along the way and providing me with the tools to realize and maintain my results.

I went into this with low expectations and as of a week following the challenge, I hit my weight loss target, which felt really good (so do the looser pants!). I feel like the habits I formed during these eight weeks will be ones I stick with - hopefully long into the future!

Small changes lead to results if you stay consistent. As the song goes, every day can’t be the best day, but the important thing is to keep going and the progress will build on itself over time.”

Proud of you Melissa!!!

Name a better community…we’re waiting 😎

10 things a fit community should do/be:
🤝 Always uplift & motivate
🤝Fistbumps/high fives always welcome
🤝Never judge…bye Brandy
🤝Bullies…there’s the exit (enough said)
🤝Have similar goals because they matter
🤝Clean your equipment like a clean-freak
🤝Put your weights back ya nasty
🤝TRAIN hard like you’re preparing for the zombie apocalypse
🤝Do the armpit sniff test before coming in…ya know…good hygiene matters too
🤝Don’t forget to make it fun while you WORKOUT…just think of member as the perfect example of this one - always laughing while going hard

Which one of these is your favorite?!

Want a total body transformation?!

Do this 1 simple thing!

Consume more protein👏🏼

It’ll spike your metabolism, help you build muscle in conjunction with a strength training program, & it’ll keep you fuller for longer = great for being in a calorie deficit!

👇🏼Drop a comment if you’d like to see our favorite protein sources!👇🏼

May we fill our bellies with love, laughter, & food…and may we say a special prayer for the family members who can’t get their act together😂

Ayyyyyyy here’s a quote we wish we knew when we first started on our fitness journey because for years we hid behind peoples opinions on what they thought about our life.

But their opinions don’t help anyone grow!

Someone will always…

❌Diet shame you

❌Tell you you’re doing “IT” wrong

❌They might call you vain

❌They might try to even hold you back by telling you to skip the gym and have a pizza party instead! (We like pizza parties too but we like progress more😛)

❌Or, our favorite…they might even tell you you’ve lost too much weight so you need to put weight back on 🧐

Plot twist: that “basic” person might even be the OLD you whispering self sabotaging thoughts in your mind so you’ll always be okay with playing small 😳

Repeat after us: “My life is mine to live and nobody else’s! It is I who holds the key to my success and I can either remain the same or…EVOLVE into my best self.” 🤝

You my friend, deserve health, fitness, & absolute confidence in everything you do! The best life to live is on the other side of others, or even your opinion😎

From your favorite gym, Coach Greg & member May the 4th be with you 😜🇺🇸 Stay safe out their folks & let’s celebrate today with the ones we love!

🖤DOUBLE TAP if you want to see more healthy recipes🖤

Your meals shouldn’t just be healthy for fat loss and health reasons, but they should be yummy too. How do you know whether you’ll eventually fail with your fat loss goals? Ask yourself this question at the end of each day: “did I feel like I was on a diet today?” If the answer is yes, then your health foods might be too bland or too small of a portion, and you need to ask yourself if it’s sustainable for long term weight loss & weight maintenance. After all, studies show that 80-95% of dieters will regain their weight loss & more within 6 months post diet🙁

🍜 Chinese Chicken Noodles 🍜

Chicken: toss in marinade & air fry on both sides for 8 minutes at 380 degrees.
-6 oz Chicken Thighs
-2 tbsp Liquid Coconut Amino Soy Sauce
-2 tsp honey

Broccoli: Steam broccoli for 12 minutes until cooked through, but still crunchy!

Vermicelli Rice Noodles: Add to pot of boiling water & boil for 8 minutes until Al dente
-3 oz (dry)

Sauce: Saute garlic in oil, then add water, oyster sauce, & liquid coconut amino soy sauce.
-1 garlic clove, minced
-1/2 tbsp olive oil
-4 tbsp water
-1 tbsp oyster sauce
-1 tbsp liquid coconut amino soy sauce

Toss pasta in sauce then top with sliced chicken thigh, steamed broccoli, & side of kimchi!

Calories per recipe: 630
Protein: 50g
Carbs: 70g
Fats: 14g

‼️CONGRATS to our 1st place winner for crushing our 12 Week Challenge & dropping 17lbs of body fat & building muscle!

✨She won $1000 & a total body transformation✨

Here’s what she had to say:

“As the trainers have said before, you didn’t put this weight on overnight, you aren’t going to lose it overnight either. I remember the first two weeks of this challenge I was exercising so hard and watching what I ate so carefully and being so disappointed by the number on the scale. I didn’t get it! How could I have only lost one pound?! I was furious. I thought, this is going to be a long twelve weeks. But I kept showing up, getting my workouts in, and watching my diet. I tried to remind myself that this wasn’t just a short-term diet, this had to be a long-term lifestyle, one that will take time to learn. I am most proud of my willingness to set a goal for myself and not only stick with it, but exceed it. I was determined to stay focused on my goals. Knowing I had to submit progress pictures weekly, I started to look forward to seeing the before and after pictures Christine would send me. It really helped me stay on track. One important lesson that was most impactful was that consistency doesn’t mean never messing up. We’re going to slip up on our diets, skip a workout; we’re only human – the key is to never give up. Tomorrow is a new day and another chance to get it right and start again. Giving yourself grace is necessary to working towards your goals.”

Great job Diane! You crushed it & we are so proud of you!

‼️CONGRATS to our 2nd place winner for crushing our 12 Week Challenge & dropping 15lbs of body fat!

✨He won $500✨

Here’s what Bob had to say:

“Through this process I have learned so much about nutrition, how to make a plan, how to actually stick with a plan, how all that works together to achieve results from Evolve. The meal plan info helped to set the stage for my success. It helped me plan my meals by prioritizing protein and vegetables in my diet and limiting refined carbs and alcohol. I found that having a lot of pre-cooked meats and eggs on hand, as well as salad ingredients made this easy to stick with. When eating out I was able to stick to the plan by ordering salads and meat dishes, which provides variety without being boring. Sticking to the plan was easy with the 80/20 rule. I still ate pizza once a week while losing weight! With the workouts, I learned how to be consistent and get the workouts in even when I didn’t want to. Walking on days off was a great low impact way to get steps in and keep my heart rate up. I also learned how to push myself to grab the heavier weights when I realize I am ready for them. All of these things helped me to get to where I am in a sustainable and healthy way, in spite of my extremely busy work and volunteer schedule.

I am most proud of my increase in strength and cardiovascular fitness, after only 12 weeks I am in the best shape of my adult life, and setting me up to keep going and improving. I’m so thankful to Christine and Kevin for helping me to achieve this.”

Great job Bob!!!!

‼️CONGRATS to our 3rd place winner Liz Hohm for crushing our 12 Week Challenge & dropped 12lbs of body fat!

✨She won $250✨

Here’s what she had to say:

“I’m proud of myself for sticking to it! First 3 weeks were the hardest then it started feeling good and I kept going! I finally feel good in my own skin again! Thanks for everything! 💕”

Great job Liz & we are so pumped to see you keep going💪🏼

Todays mantra: “I am one mindset shift away from a beautiful future.”

It’s okay to feel stuck but it’s not okay to stay stuck in a victimizing mindset. We’ve all been there, & have done that. But at the end of this story you have to be the hero that decides to fight back all of your obstacles in pursuit of a better life🙌🏼

So today, don’t forget to shift your mindset not to what it looks like right now but to what it will look like in the future.

OH, and don’t forget to get out of your own way 😎

❗️To get results…

You don’t have to go fast

You don’t have to train 5-6X a week

You don’t have to go your hardest every single session

And you definitely don’t have to do all of the HIIT cardio

What you should do though is👇🏼
❗️Lift weights 3X to get strong
❗️Walk & move your body more
❗️Follow an 80/20 approach with nutrition
❗️Ditch the “all or nothing” mentality
❗️Honor your fullness/hunger cues

OH & our favorite…ditch the mentality that you have to be perfect from the start. If you didn’t gain it in a day, you won’t lose it in a day.

Progress takes time, effort, & energy. The more extreme you are with trying to reach your goals, the more likely you are to yo yo in your weight & create a disordered relationship with fitness & nutrition👎🏼 = no fun.

The clients we work with don’t just get results, but they KEEP their results because we practice & preach sustainable habits ALL.DAY.LONG

Slow & steady wins the race 😜

Shoutout to our gym member Noah who’s put on 8 lbs of muscle during our 12 week challenge in only 6 weeks! He weight trains with us only 3X a wk with our group classes & we give him the nutrition plan to follow to achieve his fitness/health goals👏🏼👏🏼

Things we love to see 👉🏼👉🏼👉🏼 strength gains going up!

We don’t discriminate with processed j***y foods 😝 but we are a big fan of consuming real foods with a high protein diet!

Reasons 101:
Processed foods are high calorie for little volume. And since fat loss boils down to being in a calorie deficit, it’s smart to use strategy with your hunger/fullness cues. If you are always satiated from high volume, lower calorie real foods, it’ll be easier to be in a calorie deficit - so long as you don’t use food as a coping mechanism for your emotions! But that’s a post for another time 😉

P.s. if your health foods taste amazing, you’ll most likely eat them everyday 👏🏼

We get it Willowsford residents…

You don’t like reaching your fitness & health goals alone😑

Which is why we are NOW offering small group training with you, a few friends, with great trainers who will kick your butt💪🏼

Ready for a FREE demo at the Willowsford Splash Pad?

We are Evolve Athletics and are here to help ASAP!

Sign up FREE SESSION here👇🏼👇🏼👇🏼👇🏼

https://calendly.com/christinefoxfitness/Willowsford

✨Do you feel like in order to do well with your nutrition then you must be going hard in the gym too?

But what happens when you get injured, or, you take a few rest days because sometimes you just need a break? 😣

Do you give up on your good eating habits because you feel like you messed up in the gym so you might as well keep going down a rabbit hole of “I suck so let’s eat all of the junk?”

❌Friend, this is what we classify as an “all or nothing” mentality.

Basically, since you missed a gym day, then you might as well stop eating salads and eat Chinese food in massive amounts.

And we ain’t knocking Chinese food. By all means, eat it if you crave it! But what we do want you to break is the all or nothing mindset.

❗️Because truth is...
-You can take a few rest days if you need it
-You can eat pizza every day and still reach your aesthetic goals
-You can workout hard & eat a cupcake afterward
-You can eat well & train hard too

The point is, if you can’t learn to make this lifestyle a sustainable one then you will always have food fears, you will always yo yo in your weight, you will resent fitness, & you won’t ever truly understand what it means to live this lifestyle with balance!

So next time you trained hard and you crave a slice of pizza 🍕 eat it but eat the salad too! Or even if you can’t make it to the gym, you should still be eating the nutrient dense stuff too because health starts with the food that is on your fork!

And we shouldn’t eat nutrient dense foods to look a certain way. We should eat them to fuel our body so we can feel a certain way - the good kinda way 😎

We got your salad goals right here😍 Bookmark this one and save for later!

4-8 c kale, destemmed
Green bell peppers, sliced
Red onion, sliced
Cherry tomato, chopped
Basil, chopped
Cucumber, chopped
Avocado, cubed
3 tbsp h**p seeds
Himalayan Sea Salt

Dressing:
1 lemon juiced
1 tbsp olive oil
2 tbsp red wine vinegar
1 tbsp balsamic vinegar
1/8 tsp chili powder
1/8 tsp red pepper flakes
1/4 tsp garlic powder

Step 1: add kale into a bowl and massage dressing into the kale for 30 seconds
Step 2: add remaining ingredients
Step 3: Don’t forget to add your protein of choice! We love a fatty ribeye on this one!

Calories: 615
Protein: 28g
Carb: 48g
Fats: 40g

You might...

-only lose 2 lbs of body fat in a month
-not overcome food addictions right away
-feel really motivated for 2 weeks and feel like you’re dragging your feet to do your workout the following week
-feel like quitting

But the truth is progress takes time. And really, you only fail when you decide to quit.

Hi hi 🙋🏻‍♀️ I’m christine! Co-owner with my hubbs Kevin Fox of Evolve Athletics! The left was March of this year. The right is November of this year. There is a 15lb difference in between these pictures. If you do the math, you’ll find out that every month I lost around only 1-2 lbs of body fat! I remember feeling like nothing was working and as though I was making zero progress. I had moments where I wanted to quit. Moments where I cursed myself for months prior to March purposely gaining weight to rehab a sluggish metabolism. But through that, I chose self love and to love myself for what I looked like & for who I was!

What mattered the most during my 8 month fat loss journey was 1 thing: CONSISTENCY

I didn’t take short cuts
I still ate foods I loved 🍕 🍟 🧁
I didn’t do hours of cardio or weight training
I took rest days
I was patient
I chose me every.single.day

Things I did to help were
I did our group training classes here at our gym 4-5X a week (a mix of weight training & conditioning)
Ate a high protein diet
Stayed in a caloric deficit
Got 7-9 hours of quality sleep every night
Prioritized cementing health habits

This is just a reminder for your New Year health goals that it is okay if it takes you 3 months, 1 year, or even 2 years to reach your goal. Because what matters most is that you are creating sustainable habits, that you are consistent, that you treat this like a marathon and not a sprint, and that you eventually evolve into a fitter and healthier individual 💪🏼

Ready to transform your health & body? PM us and we will set you up with a FREE week of classes ❤️

When food taste this good healthy eating becomes easy😍👏🏼 Um, you need to make this. STAT. It’s total fall vibes in the way that it’s savory, warm, & filling 🍁⁣
⁣
This recipe calls for shrimp & skirt steak nestled on top of creamy garlicy cauliflower mash with buttery sautéed mushrooms and onions! ⁣
▪️⁣
-4 oz shrimp ⁣
-3 oz skirt steak ⁣
-sea salt/pepper ⁣
(Cook shrimp/steak to your liking. We like to pan sear both or grill) ⁣
▪️⁣
-1/2 c mushrooms ⁣
-1/2 c red onions ⁣
-1 tbsp grass fed butter ⁣
(Sauté onions & shrooms in skillet over medium low heat with butter for 5 minutes - stir often) ⁣
▪️⁣
-1/3 head of cauliflower (broken into florets)⁣
-1/2 tbsp grassfed butter ⁣
-5 tbsp full fat coconut milk ⁣
-“Lowrys” garlic salt ⁣
(Steak cauliflower florets for 12 minutes. While steaming, melt butter in a skillet & add milk - set aside. Once cauliflower is done, add it to a blender and add butter mixture. Blend until smooth & add garlic salt) ⁣
▪️⁣
Calories per serving (serves 1): 542⁣
Protein: 50g⁣
Carbs: 8g⁣
Fats: 34g ⁣

Nobody said this would be easy🚫⁣
⁣
Someday’s you’re motivated, and somedays you almost puke 🤢 from sprints & you never want to do it again. ⁣
⁣
The truth is changing habits is hard, being disciplined...it’s hard. But you know what’s more hard? Remaining the same & repeating the vicious cycle of feeling like crap & lacking in self confidence. THAT IS HARD 👎🏼⁣
⁣
Just remember no one ever great started out that way. They too had to go through pain, trial & error. But the difference between the “greats” & the “quitters” is they kept going & in their mind they were invincible. Failure wasn’t even an option for them! All they saw was their vision - which was success💯⁣
⁣
So the next time you feel like giving up, remind yourself that your feelings are totally valid & normal, but so is quitting. You can choose temporary pain or a pain that last forever. ⁣
⁣
Will you choose to be strong today? Comment down below a YES❗️⁣

Our client shoutout goes to our client Rosa P. Lopez Acosta🤩 ⁣
⁣
She has dropped 25lbs with us since March through our group training classes & our sound nutritional advice! She trains about 3-5X a week of a mixture of our weight training & conditioning classes, she practices intermittent fasting, she’s dropped sugar, & focuses on a high protein diet, & she’s learned to eat with BALANCE! Her goal is to drop another 15lbs and she is on her way there👏🏼This woman is a force to be reckoned with and her focus during our classes is on another level!!! ⁣
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To say we are proud of her is to say the least! We love what we get to do - which is helping individuals evolve one day at a time to feel more fit, healthy, & confident 💪🏼⁣
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What’s 1 thing you can do to reach your goals?! We want to know! Comment down below⬇️⁣

Y’all it’s & that means it’s time to loosen up and CHILLAX with the ones we love! This might mean binging on Netflix, going on walks, or grabbing a few drinks at your favorite brunch spot💃🏻⁣
⁣
If you must drink whilst your training to reach your fitness goals, know that your body halts fatloss so it can burn off this added fuel source first! This doesn’t mean drinking alcohol leads to weight gain BUT sugary alcoholic beverages will, along with over-consuming calories on a given day. ⁣
⁣
Here are some of our favorite alcoholic beverages: ⁣
🍷Dry wines ⁣
🍸Tequila/vodka with soda water with lime juice & a splash of sugar free juice ⁣
🥃Whiskey with Coke Zero ⁣
⁣
Basically, grab pure liquors or dry wines & opt for a sugar free mixer. And as always, drink in moderation😎

Xo from your Evolve family🤍