Evolve Athletics - NOVA

Yup, we build community, we build relationships, and we build your body 💪🏼

COMMENT “high protein guide” and we’ll send you the link + you can get access to try a small group strength class if you live in Northern Virginia 😎

We don’t just have 1 on 1 personal training & small group strength classes…BUT our boxing classes led by professional boxers are next level🥵

Here’s our boxing class schedule:

Monday/Wednesday/Thursday: 5:30p/6:30p
Tuesday: 6am
Saturday: 8:15am

If you’re ready to sweat, learn self defense, technique, and be trained by pro boxers come try a FREE session 🥊

Need a high protein breakfast with 40g of protein? We got you 🤩

Ingredients:
2 slices of sourdough bread, toasted
1 cup of full fat cottage cheese
A handful of cherry tomatoes, cut in half
2 tablespoons balsamic vinegar
1-2 cups of fruit of your choice (we chose kiwi and blueberries)

Directions: first, toast your bread in a toaster. Next, preheat a skillet on medium high heat. Once it’s preheated spray the skillet with cooking spray and add your cherry tomatoes. Cook on both sides of 2-3 minutes! Lastly, top some cottage cheese on your toasted bread then top with cherry tomatoes. Drizzle with balsamic vinegar and add sea salt!

It’s simply delicious and high protein - which p.s. protein will keep you fuller for longer causing you to consume less calories in the day😎

Comment down below if you need more high protein recipes!

When Lee first came to us he was unsure if a fit and healthy lifestyle was sustainable. But after some time he realized he 1. Did not have to give up his favorite foods to reach his goals and 2. He actually could workout in a way that he actually enjoyed!

Lee today is 50ish pounds down, muscle is ⬆️, and he strength trains in our small group class 3X/week. OH and he deadlifts in the 600lb club now 😎

It’s so often clients come to us after years of toxic diet culture and extreme-isms in the gym.

The most important thing a client should do when transforming their health and body is to find a protocol that is evidence based, encourages muscle growth, and is sustainable!

After that, is all about executing on a consistent basis with zero expectations to be perfect.

Because you are human. You will fail. You will want to give up. It might look messy. But all that matters is you choose your health…because your health is all you have 👏🏼

When you evolve into the best version of YOU you win and so does everybody around you!

Let’s work!

It has only been 6 weeks for our small group strength member , but in that time, you can see how she is recomping (losing body fat and building muscle). When she first joined us, she was looking for a gym that offered group classes prioritizing strength training, as her goal was to build muscle mass and become stronger.

Check out her 6 week stats: 👇🏼

Starting weight: 113.4
Current weight: 112.4

Starting waist: 26.25in
Current waist: 25.5in

Starting hips: 35.5in
Current waist: 36in

Starting bicep: 10.25in
Current bicep: 11in

Starting quad: 19.25in
Current quad: 18.75in

All she is doing is strength training in our small group class three days a week. We do three total body workouts per week and follow a six-week strength training program. The goal is progressive overload, and we also have members like Lorna track their weights on a weekly basis to ensure they are progressing in their lifts.

Lifts you can expect: barbell squats, deadlifts, pull ups, shoulder/chest press, lunges, etc.

We also are huge on the longevity aspect of exercise so we also incorporate more than just strength training into our programs so our members get the best of both worlds 😊

If you’re ready to hustle for that muscle DM us “ready” and we’ll chat💪🏼

It’s the most wonderful time of the year, and there is no better time to prioritize your fitness goals than now!

Many will tap into the all-or-nothing mindset, which says, “I blew my diet,” “I haven’t been in the gym in days, or maybe weeks,” so “I’m just going to put it off another day.”

The best way to snap out of this mindset is to DECIDE who you want to be and commit to that vision.

You are better than your biggest excuses, doubts, & insecurities. You deserve to be an overcomer, a mentally resilient individual, and someone who takes care of their body because they love it and want it to function at its best - even during the holidays 🎄 🦃 ✨

Want to learn more?

Tap on the link in our bio to read our recent blog on how to stay fit during the holidays 💪🏼

Welcome our newest group class member !! She’s dedicated to getting fitter and healthier before the new years because she deserves to give herself her very best life🙌🏼👏🏼

🚨Get access to our EARLY BIRD discounts today where you get 15% off group memberships for month of December🚨

DM us “I’m ready” for your free consultation!

🔥DOWNLOAD our free protein guide - link in bio 🔥

1️⃣Protein releases hormones that help regulate appetite. Hormones like peptide YY, glucagon-like-peptide, & cholecystokinin. These brains tell your brain you are full and suppresses your appetite 💪🏼
2️⃣The TEF (thermic effect of food) is around 20-30% of the calories for protein, while carbs is 5-10%, and fats is around 0-3%. For ex. If you consume 100 calories of protein your body will burn around 20-30 calories to digest it.
3️⃣When you lift weights you create tiny muscle tears and protein helps repair and rebuild these fibers to make them bigger & stronger!

And if you didn’t know, someone with more muscle mass will burn more calories throughout the day than the person with little muscle mass, even while being a couch potato 🥔

Comment down below if you’d like to see more of these post💪🏼

If you believe you’re fat, you’ll act like it.
If you believe you’re addicted to food, you’ll act like it.
If you believe you’re fit, you’ll act like it.
If you believe you’re healthy, you’ll act like it.
If you believe you’re lazy, you’ll act like it.

Your life is a compilation of the beliefs you keep. You want to change your body, health, confidence, and life? Then you need to believe that it’s for you and it’s coming to you. But then the change happens overtime with action & the right strategy as a result of what you desire and BELIEVE to happen for you.

Start believing in the life you want because you deserve a strong body, a determined mind, and a healthy life⚡️

Keep EVOLVING fit fam💪🏼

6am small group crew was ready to go this morning👏🏼 This group is for you if you…
✅Want a 1 on 1 personal training feel but in a small group setting
✅Want to build strength & muscle mass aka let’s deadlift
✅Need modifications because you’re a beginner or working around an injury
✅Want to lose body fat
✅Need an encouraging group of people who have similar goals
✅Want a coach who will take you through the program, provide demos, and correct exercise form…oh and who will push you adequately

Beginners, intermediate, & advanced are welcome 🤗

Did you know we are releasing healthy recipes every week? Our goal is to inspire as many as possible to get cooking their healthy meals in the kitchen without their foods tasting like a diet🤗

Check out the link in our bio for our latest recipe!!

💯The biggest flex isn’t how much money you have in your bank account.

It’s did your kids see you start at the bottom and climb your way to the top.

Kids don’t follow what you say. They follow what you do.

Be their inspiration day by day and watch them evolve into human beings who know real wealth starts with health.

PERIOD 👏🏼

P.s. we all want to be like when we grow up 😎

If a anyone tells you…
❗️To give up burgers, pizza, chocolate
❗️To do endless amounts of cardio
❗️Tells you “no rest days”
❗️To follow another fad diet
❗️That carbs are the enemy
❗️Eating after 8p will cause you to gain weight
❗️Eating 6 meals a day will ramp up your metabolism
❗️The scale is all that matters
❗️Lifting weights will make you bulky
❗️To slash your caloric intake severely

WE GIVE YOU PERMISSION TO RUN 🏃‍♀️

Your fitness & health habits should feel sustainable & it should be based on sound evidence.

If it’s feels restrictive, extreme, and you can’t imagine yourself following that lifestyle 5 years from now then consider readjusting your methods so your goals can become a reality🙌🏼

🥇 CONGRATULATIONS to our 1st place winner Lee Wildes who lost 16lbs for our 12 week challenge🥇 He won $1000!

What he did:
▪️Exercise: 3X/week of Small Group Strength Classes
▪️Step Count: 10k/day
▪️Cardio: none but stayed active with jujitsu & walking
▪️Nutrition: followed our plating method + high priority for protein & fiber

Since Lee has joined us back in sept 2022, he has lost 50lbs. He continues to evolve by overcoming years of poor eating habits that were ingrained from a young age, lifting heavy, being active, and challenging himself to become his healthiest self for his family & himself! He truly is becoming the fit & healthy guy he’s always dreamed of becoming. We are so proud of you sir, keep up the hard work!

🥈 Congrats to our second place winner for our 12 Week Challenge Dena 🥈 She won $450 & an amazing transformation!

Here’s what she achieved & did in 12 weeks: She lost 10lbs & 9% body fat. You can see she also built some muscle🤩
▪️Exercise: few times per week of small group strength classes
▪️Step Count: 7-10k/day
▪️No cardio
▪️Nutrition: followed our plating method + tracked her protein intake

She is most proud that she started as a beginner with everything but shifted her mindset to prioritize self care - even while being a busy mom & wifey…she still challenged herself & crushed it! She now feels this will always be apart of her life💪🏼👏🏼 congrats girlfriend, you did it!

🥉Congratulations to our Third Place Tie-Breakers for our 12 Week Challenge 🥉 we are proud of you for your stories and what you both had to accomplish for your transformation!

💯How much they lost & what they did💯

Rachael Ivey: 5lbs & 3% body fat - to get to her level of leanness is a feat in itself
▪️Exercise: a few times a week with our small group strength classes
▪️Step Count: 10-15k/day
▪️Nutrition: Tracking calories/macros

Shaunte Russell: lost 13lbs & 8% body fat - she’s been a long time member who truly embodies evolving and never giving up.
▪️Exercise: few times per week of small group strength classes
▪️Step Count: 12k/day
▪️Nutrition: our plating method + protein protocol

Congrats to you guys & we are so proud of all you have accomplished!!! They will be splitting the cash prize of $150!

Get you a gym that offers a complimentary 30 minute movement assessment before your first workout👏🏼

At Evolve our goal isn’t just to provide evidence based programming that’s designed for fat loss, strength, and longevity, but it’s to ensure our members have the lowest risk of injury.

We do this with a 30 minute movement assessment where a new member meets with a certified movement specialist to check for any movement inefficiencies that may arise during exercise.

It’s extremely important that our trainers know how our members naturally move to prevent any injuries and to make their program & their experience beneficial💪🏼👏🏼

Move better, feel better, LIVE better 💯