Evolve Fitness CRG

For the rest of this month we are talking "Aging" ....

Today, I share the importance of the "Sit to Stand" Test.

https://youtube.com/shorts/ghuq5AMt7vc?si=ebOBytZ4_Ez9lgy2

Here's how it works:

Stand in the middle of the floor.

Cross your legs and lower yourself all the way down…

Without using your hands, knees, or any support.

Then stand back up the same way.

Now, let’s score it:

You start with 5 points for sitting down and 5 points for standing up (10 total)

Subtract 1 point each time you use a hand, knee, or forearm

Subtract 0.5 points for any wobble or loss of balance

What your score means:

8–10 points: You’ve got a strong baseline, keep doing what you're doing.

4–7 points: You’re getting up and down, but there's real room to improve strength, balance, and mobility.

0–3 points: This is your sign to prioritize mobility and strength (and it’s very fixable)

A study published in the European Journal of Preventive Cardiology found that people who scored highest were:

About 6x less likely to die from cardiovascular issues

About 4x less likely to die from any cause

Share what your score was below ... and if you didn't score as well as you wanted too ... the GOOD NEWS is that you can improve the score with strength, mobility and power training! Reach out and we can start a conversation.

*** If you'd like to get on our email list and receive these emails on "aging" ... drop me a DM and I'll add you!

www.evolvefitcrg.com

Sit-to-Rise Test Can you get a 10/10 on the sit-to-rise test?Minus points if you:...

Here at Evolve Fitness we don’t shy away from lifting heavy weights. But we DO understand that it can be rough on the hands. Check out the half gloves that one of our clients wears for her lifting session. She loves them …



Comfort is great so we can focus on lifting heavy things and having zero excuses to do it 💪🏻

This girl got new 👟👟👟!

I found these gems at Shortt Supply per recommendation ... they are a new {and popular} shoe for ultra running. Shortt Supply was very knowledgeable in helping me decide on the H1 or the T1 version of this shoe ....

Watch the video to hear why I chose the H1's .... and what I think about them.

These are the perfect shoe for the Wild Woman Trail Marathon and Relay on June 19-21 in Trout Lake, WA. Sign up to run OR just spend the weekend at the event. Stay after the events are completed on Saturday as I share "The Strength Behind the Miles" {WHY & HOW strength training is vital for runners}.

Hope to see you on the trails!!!

Heather Herbeck

PS - I really meant Cocodona 250 ... 🙄🫩} Ugh ... haha!

June 19-21, 2026 in Trout Lake, WA

Ladies ~ This is one of the most amazing trail running events I have ever done. It's such an amazing mix of wilderness, beauty, education, food and best of all ... supporting other women ❤️

Many of you KNOW that strength training is important as you age and as a runner ... but do you know HOW important it is? WHY it is crucial to a long life of running through our beautiful playgrounds? Or, HOW to do it effectively for YOU?

Join me ... I will share information that will answer these questions and of course ... find me throughout the day and ask me any questions you might have.

Evolve Fitness {formerly Fitness & Sport Evolution} will have 3 teams running {walking, skipping, possibly crawling 😆} this year ... so come find me or any of our clients to ask questions about how strength training can benefit you!!!

See you there 💪🤩

https://wildwomantrailruns.com/

So many women come to me with anxiety about strength training because they were told at some point in their lives that “lifting heavy will make you bulky” … “lifting will make you look like a man”

:

Why are those statements feared so much more than when you’re told “osteoporosis is likely going to occur if you don’t lift heavy weights” ?!?!?



Would you rather be skinny and bed ridden with broken bones? 🤷🏼‍♀️



Plus, honestly … this is what years of lifting heavy ass weight (and eating within my caloric target) looks like.🙌🏻. And this girl just turned 50 … here’s strong strong bones and healthy meat (and muscle) on them 💪🏻

So grateful for my clients. One client baked me cupcakes to hand out to everyone for my Bday extravaganza! Yum Yum 😋



It’s fun celebrating with clients 💞💞💞 And big 🙏🏻 to all my amazing clients as they are supporting and allowing me a week off to create some bday memories and adventures!

Healthy eating can be simple … find yourself a protein and add some colorful vegetables with healthy fats. In our case we choose seared Ahi tuna with a variety of potatoes, squash, brussels sprouts, carrots and onions.



Remember … Keep it simple, keep it boring 🙌🏻 Boring works!!!!

"Tree came down over the winter. I was able to help cut, split, and stack it better than I've ever done! I was even able to get the hard pulling chainsaw to fire up on my own. First time ever! My back is also doing better, thinking I can start light jog/walk this next week. Thank you for making me so strong! You are the reason why!"
~ Kim

I love hearing these testimonials from our clients 🤩🥰 They give us {their coaches} all the praise & credit, and I'm so grateful for that 🙏 But, I also like to remind them that THEY have a lot of pull in the direction their life takes them. You work hard and it pays off. You push 10-20% and only when you feel like it and only when it's convenient ... well, you probably wonder WHY you aren't making progress.

So ... here's to working hard ... it's not easy ... but it's worth it! Thank you Kim ... I enjoy coaching you so much ... you are a fierce beast in a small little body 💪😎

www.evolvefitcrg.com

Every day we celebrate Strong and Capable bodies … today we showcase the amazing women 💞💪🏻💞