Evolution Health and Fitness

Evolution Health and Fitness Here to help you reach your weight loss goals, increase athletic skills and abilities, and improve general health and wellness thru diet and nutrition.

My name is TJ Benners and I am so grateful to have you as part of the new "Evolution" family. I am a certified personal trainer with over 10 years experience in this industry. I have a Bachelors Degree in Exercise Science from WV Wesleyan College where I played football for all four years. My wife Lisa and I are looking forward to helping you become the best and healthiest person you can be. We wa

nt to help you reach all your weight loss and fitness goals. I am dedicated to helping the youth in this community achieve their dream of playing sports at the next level. If you are ready for an evolution, contact us today to start your journey. Your future healthier self will thank you!

🧡 TIP TUESDAY | YOU DON’T NEED TO “MAKE UP” FOR THE WEEKEND🧡The holiday weekend is over. Maybe you ate the burger. 🍔Had ...
09/08/2026

🧡 TIP TUESDAY | YOU DON’T NEED TO “MAKE UP” FOR THE WEEKEND🧡

The holiday weekend is over. Maybe you ate the burger. 🍔
Had dessert. 🍰
Skipped your workout. ⏭️
Stayed up later than usual. 🥱
Spent more time relaxing with your family. 💕

GOOD. We hope you enjoyed it. ❤️

Now here’s your Tuesday reminder:

You do NOT need to punish yourself today for enjoying your weekend.🧡🎉

You don’t need to skip meals.🧡
You don’t need an exhausting workout.🧡
You don’t need to cut out every carb.🧡
And you definitely don’t need to tell yourself, “I ruined everything.”🧡

You didn’t.🧡😁

A few days doesn’t define your health any more than one workout creates it.🧡

What matters is what you do consistently over time.🧡

So instead of trying to “make up” for the weekend, simply RETURN TO YOUR ROUTINE. 💪🏼🧡😁🔥

💧 Fill your water bottle.
🥗 Eat nourishing meals that include protein, produce and foods you enjoy.
🚶🏼 Get some movement today—even a walk counts.
🏋🏼‍♀️ Get back to your normal training schedule.
😴 Prioritize sleep tonight.
🧠 Speak to yourself like someone you’re trying to help—not someone you’re trying to punish.
🙏🏼 Be thankful for the memories you made.

That’s it.🧡🎉

No detox.✔️
No guilt.✔️
No punishment.✔️
No waiting until next Monday.✔️

JUST MAKE THE NEXT CHOICE. 🧡🙌🏼🧡

Fitness should help you live your life, not make you afraid to enjoy it.💥

A healthy lifestyle has room for cookouts, birthdays, vacations, Friday night football, family dinners AND taking care of your body.👏

That’s what makes it sustainable. 🙌🏼

👇🏼 TUESDAY CHECK-IN: What’s ONE thing you’re doing today to get back into your normal rhythm? 😊

💧 Hydrating | 🚶🏼 Moving | 🥗 Fueling | 😴 Resting | 🧠 Resetting

ENJOY THE WEEKEND. RETURN TO THE HABITS. KEEP MOVING FORWARD.🧡🔥

STRONGER BODIES. STRONGER MINDS. STRONGER TOGETHER.
— Evolution Health & Fitness 🧡

🇺🇸 HAPPY LABOR DAY! 🇺🇸Today, We Celebrate Hard Work.❤️🎉To the workers, parents, coaches, teachers, first responders, hea...
09/07/2026

🇺🇸 HAPPY LABOR DAY! 🇺🇸
Today, We Celebrate Hard Work.❤️🎉

To the workers, parents, coaches, teachers, first responders, healthcare workers, small-business owners, farmers, athletes, and everyone who gets up each day and keeps showing up🔥

We see you. We appreciate you. And today, we celebrate YOU. ❤️🤍💙

Take today to slow down, enjoy your people, move your body if it feels good, eat some good food, make some memories, and be grateful for the blessings around you. 🙏🏼🧡🙌🏼🧡🎉

WORK HARD. LOVE YOUR PEOPLE. TAKE CARE OF YOURSELF.🧡🫶🏼

Happy Labor Day from our family at
Evolution Health & Fitness 🧡🇺🇸

🧡🔥STRONGER BODIES. STRONGER MINDS. STRONGER TOGETHER.🧡🔥

🍽️ WHAT’S ON THE MENU THIS WEEK?! 🧡A new week means another chance to make feeding ourselves and our families a little e...
09/07/2026

🍽️ WHAT’S ON THE MENU THIS WEEK?! 🧡

A new week means another chance to make feeding ourselves and our families a little easier! 🙌🏼

This week’s Evolution 7-Day Menu is packed with simple, family-friendly meals made with real ingredients—because eating well doesn’t have to mean complicated recipes or hours in the kitchen.

Here’s what we’re cooking 👇🏼

🍯 Monday: Maple Dijon Chicken & Roasted Veggies
🌮 Tuesday: Sheet-Pan Chicken Fajita Bowls
🍝 Wednesday: High-Protein Baked Ziti
🥩 Thursday: Garlic Butter Steak Bites + Potatoes
🌯 Friday: Crispy Chicken Ranch Wraps
🏈 Saturday: Game-Day BBQ Chicken Loaded Nachos
🍲 Sunday: Crockpot White Chicken Chili

PLUS…

🍓 Strawberry Cheesecake Yogurt Cups
🍌 Banana Oat Energy Bites

Remember, you don’t need seven perfectly planned dinners to have a successful week. Pick a few that work for your family, make your grocery list, prep what you can, and give yourself grace when life changes the plan. ❤️

Our goal isn’t a “perfect” diet.

It’s making nourishing choices easier and more realistic in the middle of work, school, practices, games, homework, and everything else life throws at us.

📌 SAVE this menu for later!
👩🏼‍🍳 Tell us which recipe you’re trying first!
👯 TAG a friend who needs some meal inspiration.
🧡 And SHARE it with another busy family!

PLAN IT. PREP IT. FUEL YOUR FAMILY. 💪🏼🥗

🧡STRONGER BODIES. STRONGER MINDS. STRONGER TOGETHER.🧡🎉

— Evolution Health & Fitness 🧡

🇺🇸🔥 LABOR DAY GRILL PLATE 🍗🌽🍉🫐BBQ Chicken + Loaded Grilled Corn + Ranch Potato Salad + Watermelon🧡🎉🍗 Honey BBQ Grilled C...
09/07/2026

🇺🇸🔥 LABOR DAY GRILL PLATE 🍗🌽🍉🫐

BBQ Chicken + Loaded Grilled Corn + Ranch Potato Salad + Watermelon🧡🎉

🍗 Honey BBQ Grilled Chicken
Marinate chicken breasts or thighs with:

* BBQ sauce
* A little honey
* Garlic powder
* Smoked paprika
* Salt & pepper

Grill until the thickest part reaches 165°F.

🌽 Loaded Grilled Corn
Grill corn on the cob, then brush lightly with a mixture of Greek yogurt, lime juice and seasonings. Sprinkle with cotija or Parmesan, cilantro and smoked paprika.

🥔 Lighter Ranch Potato Salad
Baby potatoes + Greek yogurt + a little mayo + ranch seasoning + green onions + chopped celery. You still get that creamy cookout side without making it complicated.

🍉 Fresh Watermelon + Berries
Watermelon, strawberries and blueberries make an easy red-white-and-blue-ish fruit side. 🇺🇸❤️

🧡 EVOLUTION LABOR DAY REMINDER

A holiday cookout doesn’t have to be an “on track” or “off track” situation.🧡🙌🏼

Build a plate you enjoy.🧡
Get some protein.🧡
Add some color.🧡
Drink your water.🧡
Have the dessert if you want it.🧡
Enjoy time with your people.🧡

One holiday meal isn’t going to make or break your progress. What you practice consistently over time matters much more.🧡🎉

🧡FUEL YOUR BODY. ENJOY YOUR LIFE. MAKE SOME MEMORIES. 🇺🇸🧡

🙏🏼 SUNDAY RESET | PREPARE YOUR HEART + YOUR WEEK🧡🎉Before the schedules fill up again…Before the practices, games, school...
09/06/2026

🙏🏼 SUNDAY RESET | PREPARE YOUR HEART + YOUR WEEK🧡🎉

Before the schedules fill up again…

Before the practices, games, school drop-offs, work meetings, laundry piles, workouts, and everything else Monday brings…

Give yourself a little space today to RESET. 🧡

Not because you need to have the entire week figured out.🧡

Not because Monday requires a brand-new version of you.🧡

But because a little intention today can make the week ahead feel a whole lot more manageable.🧡

Maybe your Sunday reset looks like:

🙏🏼 PRAY — Thank God for the week behind you and ask Him to guide the one ahead.

❤️ BE PRESENT — Put the phone down for a little while. Sit with your family. Enjoy the ordinary moments.

🥗 PREP — Look ahead at meals, pack a few snacks, wash some fruit, or simply decide what tomorrow’s dinner will be.

💧 HYDRATE — Fill that water bottle and start the week ahead of the game.

👟 PLAN YOUR MOVEMENT — Look at your schedule and find a few realistic opportunities to move. Even 20–30 minutes counts.

😴 REST — Your body doesn’t need to earn recovery. Give yourself permission to slow down.

🧠 LET GO — Maybe last week didn’t go exactly as planned. Leave the guilt there. You don’t have to carry it into Monday.

Sometimes we spend so much time preparing our calendars that we forget to prepare our hearts.🙏🏼🧡🙌🏼🧡

So today, take a moment to be still.🧡

Be thankful for what God has already brought you through.🧡
Be present in the life happening around you.
And trust Him with what’s waiting for you tomorrow. 🙏🏼

“Be still, and know that I am God.” — Psalm 46:10

Your week doesn’t need to be perfect to be productive.🧡

PRAY ABOUT IT.🙏🏼
PLAN FOR IT.🗓️
THEN SHOW UP FOR IT. 🧡

👇🏼 SUNDAY COMMUNITY CHECK-IN: What’s ONE thing you’re doing today to make this week a little better?

🙏🏼 Faith | 🥗 Meal Prep | 👟 Movement | 💧 Hydration | 😴 Rest | ❤️ Family Time

STRONGER BODIES. STRONGER MINDS. STRONGER TOGETHER.

— Evolution Health & Fitness 🧡

🧡 TO OUR ATHLETES — WE ARE PROUD OF YOU.🧡After the Friday night lights fade, we want you to remember something that has ...
09/05/2026

🧡 TO OUR ATHLETES — WE ARE PROUD OF YOU.🧡

After the Friday night lights fade, we want you to remember something that has nothing to do with the scoreboard.😊

We are proud of you.🧡🎉

We’re proud of the hours you put in when no one is watching.💪
We’re proud of the early mornings, long practices, sore muscles, and sacrifices.🔥
We’re proud of the way you keep showing up, learning, growing, and pushing yourself.😊
And we’re proud to have the opportunity to be even a small part of your journey. 💪🏼

Some nights you’ll walk away celebrating a win. 🧡🎉Other nights you’ll walk away carrying a lesson. Both are part of becoming the athlete and person you’re meant to be.🧡🙌🏼

So today, recover. Refuel. Hydrate. Rest. Be proud of what you gave, learn from what you can, and get ready to build again. 🧡

To ALL of our Evolution athletes, from every school, team, and sport: we see your hard work, we believe in you, and we are cheering you on every step of the way. 🙌🏼

Keep working. Keep growing. Keep being a great teammate. And never forget that your value is so much bigger than a number on a scoreboard. 🧡

We are SO proud of you.🧡

STRONGER BODIES. STRONGER MINDS. STRONGER TOGETHER.
— Evolution Health & Fitness 🧡

🏈🔥 FRIDAY NIGHT LIGHTS: RIVALRY NIGHT! 🔥🏈PRINCETON TIGERS 🐅 vs. BLUEFIELD BEAVERS 🦫There’s just something different abou...
09/04/2026

🏈🔥 FRIDAY NIGHT LIGHTS: RIVALRY NIGHT! 🔥🏈

PRINCETON TIGERS 🐅 vs. BLUEFIELD BEAVERS 🦫

There’s just something different about GAME DAY when Princeton and Bluefield meet under those Friday night lights! 🙌🏼🔥

Tonight is extra special for our Evolution Health & Fitness family because we have athletes who train with us representing BOTH sides of this rivalry and we couldn’t be more proud of every one of them! 💪🏼🧡😎🧡🎉

We’ve seen the work that happens when nobody is watching.🧡
The training.🧡 The sweat.🧡 The discipline.🧡The early mornings and long afternoons. 🧡The determination to get a little stronger and a little better.🧡

Tonight, it’s time to LET IT SHOW. 🏈🔥

🚨To our Tigers AND our Beavers:🚨

🎉🧡PLAY HARD. PLAY SMART. TRUST YOUR TRAINING. SUPPORT YOUR TEAM. AND ENJOY EVERY SECOND OF IT.🧡🎉

More than anything, we’re praying for a safe game, strong bodies, confident minds, good sportsmanship, and a night these athletes and families will remember. 🙏🏼❤️

Tonight we may be wearing different colors and cheering from different sides of the field but at Evolution, we’re cheering for ALL of our athletes! 🧡💪🏼🧡😎🧡🏈🎉

👇 GAME DAY ROLL CALL!
🐅 Drop a 🐅 for Princeton!
🦫 Drop a 🦫 for Bluefield!
📸 And show us who YOU’RE cheering for tonight!

GOOD LUCK, TIGERS & BEAVERS!
🔥🏈 IT’S GAME TIME! 🏈🔥

🧡STRONGER BODIES. STRONGER MINDS. STRONGER TOGETHER.🧡
— Evolution Health & Fitness 🧡

🔥 FRIDAY REMINDER | FITNESS DOESN’T HAVE TO BE COMPLICATED🔥You don’t need the perfect workout.🧡You don’t need an hour of...
09/04/2026

🔥 FRIDAY REMINDER | FITNESS DOESN’T HAVE TO BE COMPLICATED🔥

You don’t need the perfect workout.🧡
You don’t need an hour of free time.🧡
You don’t need to wait until Monday.🧡

Sometimes taking care of yourself looks like…

🚶‍♀️ A walk after dinner
💪🏼 A quick strength workout
🏃 A few extra laps while your kids are at practice
🌳 Getting outside with your family
🧘 Stretching after a long week
💧 Drinking your water
😴 Choosing rest when your body needs it

Movement doesn’t have to be all-or-nothing to matter.🧡🙌🏼

At Evolution, we want fitness to be something that adds to your life and not something that makes you feel like you’re failing at it. 🧡🙌🏼

Your season may be busy.🧡
Your schedule may be crazy.🧡
Your workouts may look different than they used to.🧡

🔥KEEP SHOWING UP IN THE WAYS YOU CAN.🔥

Those little choices become habits.🧡
Those habits become consistency.🧡
And consistency can change a whole lot. 💪🏼

👇 FUN FRIDAY CHECK-IN!
What kind of movement sounds good this weekend?

🚶 Walk
🏋️ Strength training
🏃 Run
🌳 Outdoor adventure
👨‍👩‍👧‍👦 Family activity
😴 Rest & recovery
🙌 Something else

Drop yours below! ⬇️🧡

STRONGER BODIES. STRONGER MINDS. STRONGER TOGETHER.

— Evolution Health & Fitness 🧡

🧡🙏 THANKFUL THURSDAY | DON’T TAKE YOUR ABILITY TO MOVE FOR GRANTED🙏🏼🧡Today, instead of thinking about everything you wis...
09/03/2026

🧡🙏 THANKFUL THURSDAY | DON’T TAKE YOUR ABILITY TO MOVE FOR GRANTED🙏🏼🧡

Today, instead of thinking about everything you wish you could change about your body…

🧡🎉Take a moment to appreciate everything your body allows you to DO.🙏🏼🧡🙌🧡🎉

Your legs carry you through busy days.🙌
Your arms pick up your children and hug the people you love.🫶🏼
Your heart works for you every single day.🧡
Your body allows you to work, play, travel, serve others, and experience this life. 🧡🎉

Sometimes fitness becomes so focused on:

The number on the scale.⚖️
How we look in the mirror. 🪞
How much weight we can lift. 🏋🏽‍♀️
How fast we can run. 🏃🏽‍♂️
How we compare to someone else. 🔃 😳

But movement can be so much more than that.🧡🎉

💪 EXERCISE CAN BE A CELEBRATION OF WHAT YOUR BODY CAN DO🧡🎉NOT A PUNISHMENT FOR WHAT YOU ATE.🚨

Maybe today you’re lifting weights.🧡

Maybe you’re taking a walk.🧡

Maybe you’re playing outside with your kids.🧡

Maybe you’re rebuilding your strength after a season when fitness wasn’t a priority.🧡

Maybe your victory is simply starting again.🧡

Whatever movement looks like for you today, don’t overlook the gift of being able to do it.
🙏🧡🙌🧡🎉

And if your body has limitations right now, gratitude doesn’t mean pretending those challenges aren’t hard. 🧡It can simply mean recognizing what you can do today and meeting yourself there. 🧡

🧡TODAY, MOVE FROM A PLACE OF GRATITUDE.🧡

Not because you hate your body.🧡

🔥Because it’s worth taking care of.🔥

🙏 Thank God for another day.🧡
❤️ Appreciate the body you’ve been given.
💪 Strengthen it in ways appropriate for you.
🧡 And use that strength to live your life well.

👇 THANKFUL THURSDAY CHECK-IN:

Tell us ONE thing your body allows you to do that you’re grateful for today.

I’ll start:________

Sometimes the things we take for granted are actually some of our greatest blessings. 🙏🧡

🧡STRONGER BODIES. STRONGER MINDS. STRONGER TOGETHER.🧡

— Evolution Health & Fitness

09/03/2026

REMINDER
No student athlete
training today at 4 pm
Thursday Sept 3

Address

1115 Stafford Drive
Princeton, WV
24740

Opening Hours

Monday 5am - 8pm
Tuesday 5am - 8pm
Wednesday 5am - 5pm
Thursday 5am - 8pm
Friday 5am - 5pm

Telephone

+13049207412

Website

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