Coach JB

09/07/2026

This is how we spent this this morning at Evolve Personal Performance ..........

09/02/2026

Zone 2 or Strength Training:
Which One Actually Wins for Longevity?

So who is right?

Well, annoyingly, they both are.

The truth is that strength training and cardiovascular exercise are not competing for the longevity championship belt. They do different jobs, and your body benefits from both.

Read More Below...

If you had to choose between Zone 2 cardio and strength training for longevity, which one would you pick?This has become a pretty popular debate in the longevity world. One person tells you that lifting weights is the secret to staying strong and independent as you age. Someone else tells you that Z...

09/01/2026

Creatine is famous for helping your muscles.

But your brain has entered the chat.

New research suggests creatine may help preserve certain aspects of cognitive performance when you're seriously sleep deprived. A 2026 systematic review found a positive trend across five studies, and a newer study found that a single dose helped reduce some of the cognitive decline associated with staying awake for 21 hours.

Before you start treating creatine like edible sleep, though, pump the brakes.

The research is promising, but still small and preliminary. Creatine may help your brain cope with sleep deprivation. It does not replace sleep.

So yes, creatine might have another trick up its sleeve.

But your best brain supplement is still remarkably boring:

Go to bed.

Save this post and share it with someone who thinks caffeine is a personality trait.



TRAIN SMARTER

Coach JB
Owner/Lead Coach
6 Fitness and Nutrition

08/27/2026

💪Evolve is growing, and I'm looking for someone who might be a great fit to join our team!

Right now, we have a really dedicated crew that shows up for our 6:00 AM Strength & Conditioning classes, as well as a great group on Monday evenings at 6:15 PM. We're hearing from more and more members who would love to have additional evening class options or 5:00 AM morning classes, so I'm looking for a trainer who is interested in helping us expand our evening and maybe early morning schedule.

More than anything, I'm looking for someone who meshes well with our space, our clients, and the overall feel of Evolve. Someone who enjoys working with different fitness levels, knows how to make people feel comfortable and capable, and genuinely enjoys helping people get stronger.

The initial opportunity would be teaching evening Strength & Conditioning classes, but there may also be opportunities for small group personal training and/or individual personal training for the right person who is interested in growing with us.

If you know a trainer who you think might be a great fit, please tag them in the comments or share this post with them!

If you're a trainer and this sounds like something you'd be interested in, send me a message! I'd love to chat and see if Evolve might be a good fit for you, too.

You can also check us out here:

🌐 www.EvolvePersonalPerformance.com
📱 Evolve Personal Performance on Facebook & Instagram

Know someone? Tag them. Share this with them. Or send them our way! 💙

08/27/2026

Sleep is often the missing link holding people back from reaching their health, fitness, and nutrition goals, especially in midlife.

You can train consistently, eat balanced meals, and manage your stress, but if your sleep is inconsistent or insufficient, your results will always feel just out of reach.

Research shows that even a few nights of reduced sleep can have a powerful ripple effect on your body and mind. Hormones that regulate hunger and satiety are disrupted, leading to stronger cravings and overeating.

Energy levels drop, making workouts feel harder and recovery slower. Poor sleep also reduces focus and motivation, which makes it harder to stick to the very habits designed to keep you healthy.

For midlifers, the stakes are even higher. Sleep plays a key role in hormone balance, immune strength, and muscle repair ... all of which become increasingly important as we age.

Missing out on restorative rest doesn’t just make you feel groggy; it accelerates the very processes we’re trying to slow down: fatigue, weight gain, muscle loss, and chronic stress.

The good news is that improving your sleep quality is one of the most effective ways to unlock better results in every other area of your health. Simple steps, like keeping a consistent bedtime, managing evening screen time, and creating a calming pre-sleep routine, can have a profound impact on your energy, metabolism, and overall well-being.

If you’ve been putting in the work but not seeing the progress you want, it may be time to focus on this overlooked factor.

I’d love to help you uncover the specific habits that can transform your sleep, and, by extension, your health. Reach out today to schedule your free 15-minute Success Strategy Call.

Together, we’ll identify simple, actionable changes that can help you feel stronger, more energized, and more in control of your health.

08/26/2026

A great workout is not a collection of random exercises.

It is a conversation with your body.

That is why every full body workout I design follows the same blueprint. I prepare the body with mobility, build stability through the core, train power before fatigue sets in, and finish with strength using the major movement patterns.

There is a reason for that order.

When you move well first, you usually lift better, reduce unnecessary joint stress, and get more from every exercise that follows.

After 50, your workout should be intentional, not exhausting.

Train with a plan instead of chasing sweat.

Your body does not reward randomness.

It rewards consistency and smart programming.

If you are ready for workouts designed for longevity instead of punishment, send me HEALTH and let's build your plan.

✔️

08/23/2026

Cardio Is Trying To Steal Your Gains

If you're over 50 and trying to build a stronger, healthier, more capable body, you don't really have the luxury of choosing between strength training and cardio. You need both. Strength training helps you maintain muscle, strength, bone health and physical function as you age. Cardiorespiratory exe...

08/20/2026

Thursday Strength, Conditioning, and Athleticism...

Small class, but huge effort today!
💪🏾🏋🏼‍♀️