Evolve Strength & Coaching

09/08/2026

You DO have options.

Here’s what I grab when I’m on the road and want something that keeps me fueled.

SAVE THIS for the next time you’re hungry and stuck at a gas station.
* Here are a few more choices…
Almonds
Beef jerky
Yogurt
Cottage cheese
Rotisserie chicken (yes I’ve eaten the bare hands in my car before)

Kwik Trip

09/05/2026

5 WAYS TO CHANGE YOUR ENVIRONMENT

1. Change your circle.
2. Make healthy choices easy.
3. Find people who inspire you.
4. Leave environments that keep you stuck.
5. BE THE ENVIRONMENT.

09/04/2026

09/04/2026

What did you do in off-season?

Built strength. Built endurance. Built a body that’s ready to ride.. See you soon!!

09/03/2026

5 BENEFITS OF DEAD HANGS

• Builds grip strength
• Improves shoulder mobility
• Strengthens your upper body
• Helps decompress the spine
• Supports better posture

Start with 10–20 seconds and build from there.

09/01/2026

Viral “best lettuce salad”
Little oldie!!

One head of iceberg, lettuce, chopped up super tiny
One cup of garlic bread
Quarter size of salt
Pepper
Juice of one lemon
Splash of vinegar
Two swirls of olive oil, which I forgot in the video, but I did add it later!

I was starving so after I took a couple bites, I also added some homemade sourdough croutons, tomatoes, and avocado! Yummmmmmm

08/27/2026

Little things matter.

This old video popped up today and I had to share it.

I noticed my client was using her hips just enough to create momentum during her bicep curls. It wasn’t obvious to her, but I could see it.

I lightly touched her hips to make her aware of it—and suddenly, she couldn’t get the weight up.

These are the little things a good trainer notices that clients don’t even realize they’re doing.

08/13/2026

Stretching alone won’t fix your tightness.

If it keeps coming back… it’s not a flexibility issue.
It’s your body protecting something.

Tightness usually comes from:
• Weakness somewhere else
• Instability in a joint
• Poor movement patterns

So you stretch it…
and it doesn’t seem to help..

Because it doesn’t feel safe letting go.

How to fix it:

1. Release
Massage,Foam roll or use a ball on the tight area
60–90 seconds + slow breathing
(This tells your nervous system to relax)

2. Activate
Train the muscles that should be doing the work
Examples:
• Tight hip flexors → glutes + core
• Tight shoulders → upper back + rear delts

3. Strengthen
Controlled reps through full range
Slow eccentrics (3–4 sec lowering)
This builds stability so your body stops guarding (dumbbells and cables are my favorite for this)

4. Fix your movement
Pay attention to how you lift, sit, and move daily (especially your workspace)
If the pattern doesn’t change, the tightness won’t either

Do this consistently

07/10/2026

I was talking to a child recently and they shared something that stuck with me.
They told me their parent only compliments their appearance.

I said, “Well, every parent thinks their child is beautiful.”

They replied, Yes… but that’s the only thing they ever say.

Personally, I think my son is gorgeous, and I tell him that. But I also make it a point to compliment the things I admire most about him… how healthy he is, his kindness, his integrity, his work ethic, how hard he works, how he treats other people, and the character he’s building.

So this is a reminder…
Please don’t make every compliment about appearance or their body. Those deeper qualities are what will shape who they become.

06/02/2026

I have been working on my shoulder for about three weeks and I would say it’s about 75% improved! I’m going to continue doing all the things, I have been doing strengthening, mobility, Massage and graston- I am doing a little bit of something on my shoulders every day. I’ll continue posting stretches and strengthening exercises and hopefully this can help other people who are suffering her shoulder issues as well!