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Evolve Nutrition & Fitness, Joplin, MO (2026)

09/28/2023

Just throwing out the lies diet culture has pushed us to believe ✌🏼

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

09/26/2023

A L L F O O D S W E L C O M E 🤩

We do not restrict foods when tracking macros. We are looking to find a healthy balance with ALL food groups and yes, that does include CARBS 🤤 When you place restriction in your diet, it is not sustainable. And while you may find success short term, this is 1. not a long term solution and 2. as soon as you reintroduce that food group back into your diet, you will see that weight you lost just slowing creep back on. So, with Evolve Nutrition all foods are welcome!

Don’t restrict, instead:
🍳Be intentional about your nutrition. Eat a slice or two of pizza rather than the whole thing. And plan ahead — pack high protein snacks when you’re on the go to minimize those binge sessions later.

🍎Choose nutrient dense foods. An apple or rice cake — both great carb snack options — but the apple has more nutrients and benefits than the rice cake.

🍪Keep diet diversity in mind when making food selections. Having a variety of foods in your diet will keep you from getting bored AND also allows you to get a wider array of nutrients in your body than if you just ate the same things over and over.

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

09/25/2023

Cutting out carbs is so 2010 ✨ here are some of the benefits of carbs:

🍞brain fuel!!! To function optimally, the brain needs glucose, which is broken down from carbs. So a carb deficiency could lead to brain fog, memory loss, and loss of focus.

🍞reduces bloating. Complex carbs (fruits, vegetables, whole grains) are packed with fiber which support healthy bowel movements.

🍞energy!!! Carbs are the body’s natural source of energy.

🍞improved muscle mass and better performing workouts

🍞promotes better sleep

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

09/21/2023

💫 C U S T O M C O A C H I N G 💫

Evolve Nutrition offers completely custom macro coaching. Our bodies function at its optimal rate when fueled by the right amount of protein, carbs, and fats in our diet—and I’m here to help you find that! This is not a one-size-fits-all diet, a cookie cutter meal plan, or calorie goals that will work across the board…these are objectives based on YOU — your goals/activity level/nutritional needs/lifestyle.

With this way of coaching, I want to empower you to find balance with food without obsession. Finding yourself making great food choices Monday-Thursday, then throwing it out the window Friday-Sunday? That restriction through the week is often what makes you want to binge on the weekend. This type of coaching program is designed to remove this cycle and allow you to find balance throughout the entire week to stay on track with your goals. You don’t need cheat days because you’re finding a healthy balance of enjoying foods you love while also giving your body the nutrients it needs.

Let’s ditch diet culture together and evolve the way you think about food!

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

09/19/2023

✨ Simple goals for a better week of staying on track ✨

—add protein to each meal or snack you have. Make sure you hit your protein goal every day by dividing your goal throughout your meals. For example: your protein goal is 100 grams per day. Divide that by 4 (breakfast, lunch, dinner, snacks). Now your mini goal is to make sure you’re getting at least 25g of protein at each sitting to guarantee success for the day!

—build balanced meals. Your body NEEDS a variety of all macros in order to thrive, so eating protein, fats, and carbs at each meal is the goal!

—keep an 80/20 mindset. We are looking to find balance in everyday life by avoiding restriction. If you’re choosing healthy options 80% of the time and treating yo self 20%, then you should be in a good place.

—set a step goal. Get moving each day! Hit the gym. Walk the dog. Whatever allows you to get some activity in.

—have staples for easy meals and snacks on hand. Keeping the kitchen stocked with healthy snacks like tuna, Greek yogurt, and fruit will allow you to select healthier options especially in a hurry. Also, prep your protein source for meals for the week and store it. Throw some chicken in the air fryer on Sunday and then eat on it all week for lunches. Make a salad, a chicken wrap, maybe a sandwich. It allows for variety without the hassle of having to still prepare your protein source.

—add a stress relieving activity to each day. Read a book, take a bath, sew a blanket. Whatever is calming to you, prioritize that even for a small amount of time every day.

—set a water goal for yourself and start first thing in the morning. The earlier you start, the easier it will be to achieve your goal that day. Also, add in different fruits or vegetables like cucumbers, strawberries, and lemons to add variety.

Keep in mind that you are always searching for progress, not perfection, so choose a goal or two and start there first. What will your first goal be?!

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

09/14/2023

PSA‼️ If you haven’t heard…we’re eating food now!! No more of that 1200 calorie a day or no carbs or low fat diets. We are prioritizing eating a balanced diet of protein, fats, and carbs. We love ALL the foods and can enjoy everything in moderation.

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

09/13/2023

▫️B A L A N C E▫️

The balance between food and exercise can sometimes be tough. Oftentimes, we think that getting our workout in will be enough to achieve our health goals, but that’s not always the case. While exercise and daily movement is incredibly important, changes to your body happen in the kitchen. Are you overeating? Especially if you are exercising regularly…are you eating enough? Maybe you just aren’t getting the amount of nutrients your body needs to properly fuel itself?

With or without exercise, having your nutrition under control is the most effective way to reach your fitness goals. You don’t have to workout to lose weight, but you do need to be eating nutritious foods and drinking lots of water.

Trust me, I also love my cookies and cake. I can indulge in my cravings while tracking macros because that is the purpose and the beauty of macros…we don’t restrict foods because you can have anything in moderation. Finding that balance within your nutrition is key. It’s time to evolve the way you think about food 🤍

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

09/11/2023

Food is fuel and your body NEEDS it to thrive. Here’s some signs that you may not be eating enough or your diet is too restrictive:

🍋you are always feeling tired, sluggish, fatigued, lacking energy — carbs are the body’s energy source. Being on a diet that restricts carbs can be detrimental to your natural energy levels. Providing your body with healthy complex carbs, like apples, broccoli, and whole grains, can give your body the nutrients it is craving and naturally increase your energy levels.

🍋you are constantly thinking about food or feeling hungry. Having these persistent thoughts and intense cravings can be a sign that body isn’t getting the food it is needing.

🍋you are moody and irritable — hanger is a real thing people!!! Also, if you are experiencing brain fog or having trouble concentrating. To function optimally, the brain needs glucose, which is broken down from carbs.

🍋you are genuinely still hungry after eating. Not the “I have room to squeeze in dessert” kind of hungry, but feeling like you truly need more food…that could be your body trying to tell you just that.

🍋you are experiencing hair loss, brittle nails, or dry lips…these are all signs of a nutrient deficiency. Also, if you’re always feeling cold…your body will not prioritize keeping you warm when it is just trying to function.

If you are eating a low calorie diet or putting restrictions on your diet in order to lose weight, you may be actually doing the opposite. These kind of eating habits will slow down your metabolism making it more difficult to lose weight. So while you might have good intentions, you are actually making it harder on yourself and delaying the results you want. Eat some food! A well balanced diet that will fuel your body.

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

09/07/2023

✨ WHY TRACK MACRONUTRIENTS? ✨

1. Tracking macros can really open your eyes to seeing what kind of nutrients you are really putting into your body. Eggs are viewed as a protein source, but did you also know they are a great fat source too? Or that egg whites are 100% protein? These are things you learn quickly about various foods to know how to properly nourish your body each day.

2. I’m calling bu****it on any diet that tells you you have to take out certain food groups to be successful. Your body NEEDS protein, fats, AND carbs to thrive. When tracking macros, you get to enjoy all foods in moderation. Do you catch yourself doing “good” on your diet Monday through Thursday and then seeming to binge on the weekends? Removing restrictions helps remove the likelihood of wanting to binge because you’re able to still enjoy your favorite foods.

3. Tracking macros with Evolve Nutrition includes the process of what is called reverse dieting. The goal during this part of the process is to speed up your metabolism to get the body functioning at its peak performance and to restore hormonal balance. A faster metabolism means you are burning more calories at rest, so that is what we are working towards.

4. You learn how to FUEL your body. Do you love eggs? Great, fit them into your day! Does a certain food make you feel bloated? No problem, stay away from it. You are completely customizing your day to eat foods you enjoy that are supporting your goals.

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

09/05/2023

Tracking macros doesn’t have to be overwhelming. Using these tricks can make it easier! And having me as your coach every step of the way 🤩

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

08/31/2023

And the sooner you start making these changes, the sooner you’ll get the results you want. You feel me? 🖤

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

08/30/2023

Let’s be clear…

Stop labeling foods as good or bad.

Diet culture has normalized labeling foods by thinking of food as transactional. Thinking that you either earn or don’t deserve a food depending on how your day has gone. “I want a cupcake at my son’s birthday party, but I missed my workout today, so I can’t.” Let’s STOP THAT. Food is meant to be enjoyed in ⚡️moderation⚡️ with the primary purpose being to fuel and nourish. Rather than restricting and thinking we can’t have those “bad” foods…let’s prioritize nourishing our bodies AND treating ourselves at times.

And not only are we labeling food as good or bad, but we are labeling ourselves depending on our food intake that day. This pushes the idea that enjoying foods comes with consequences. STOP. Have a nutritious filled dinner AND eat the damn cookie. You need moderation, not restriction. It’s time to switch that mindset 🫶🏼

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

Evolve Nutrition & Fitness

09/28/2023

09/26/2023

09/25/2023

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09/19/2023

09/14/2023

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