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The Top 5 Reasons You Aren’t Achieving Your Goals

The Top 5 Reasons You Aren’t Achieving Your Goals

How many goals have you accomplished this year? We are seven months into 2017.. Have you checked any boxes off  of your New Year’s Resolutions? Goals are easy to set, but very rarely do we see them all the way through. The problem is that we get excited and we set certain goals, but once that excitement wears off and we’re left with just the working stages to get to those goals, it doesn’t seem as fun as when we thought them up.

So what do we do? Stop setting goals? That’s kind of depressing. Here are the top 5 reasons that you aren’t achieving your goals, and what you can do to avoid these mistakes!

5. A Lack of Interest

It seemed like a great idea when you thought of it. It sounded fun and you were excited to take on the new challenge. But after the sparkle wears off that fun new thought, you don’t really feel like doing it anymore. When you set goals, it is crucial to make sure they are actually important to you. That’s why setting goals with friends can be dangerous. You all want to do something together, but it just doesn’t seem that special to one or more of you. People start bailing and the whole thing falls apart.

Certain goals can be set together as a team. But individual goals should really be decided on your own, with no outside influences. Only you know what you want. So decide what’s most important to you and start from there.

4. You’re Scared

You set a goal. It’s big.. Really BIG! You’re pumped, you’re motivated, and nothing is going to stop you! Then you wake up in the morning and it almost feels like a hangover. What the hell was I thinking? I can’t do that! It’s impossible!

That’s the though process when you set a goal and immediately become discouraged by it. You think it’s unrealistic and a waste of time even attempting it. The bottom line is that unrealistic goals are often much more achievable than you think. The safe plans are usually the ones that never happen because there is so much competition for those spots. The unrealistic goals are often the ones you chase on your own because no one else thinks they can do them!

Think of it in terms of a job interview. Entry-level positions are going to have 100 applicants for 5 spots. But the upper-level management only has 9 applicants for 3 positions. So the safe bet has you at 20-1 odds for entry-level, while the risky one has odds set at 3-1.

Nothing is impossible, and the only limiting factor is you!

3. It Isn’t a Priority

This tends to be a problem in many facets of life. We run through what can be compared to a juggling act of life, and certain things get put on the back-burner. And as we grow up and start families, we have other people to worry about too. But there comes a time when we need to spend a little worry on ourselves.

Prioritization is a majorly overlooked resource. In order to prioritize, we need to take a look at the bigger picture. You start with the necessities, the things critical to staying alive and well. Those get done first. From there we have to place a high standard on our goals. This is where we need to get just a little bit selfish. If something was important enough for us to set as a goal, we need to maintain that emphasis of importance until we complete it.

2. Lack of Support

This is a big one. We rely on support throughout our lives. With it, we often find success. Without it, we often don’t. Support doesn’t have to just be emotional. The best kind of support is where you have people battling in the trenches with you. In the gym, that can be a training partner, or a group of people in a boot camp class.

The key here is to surround yourself with others who share your passion. They say you are the average of the five people you hang out with the most. So surround yourself with people who have already been successful with what you’re trying to accomplish!

1. You Don’t Have a Plan

The number one reason you haven’t achieved your goals is that you don’t have a plan! You can’t say you want to do something and have no steps to follow to do it. If your goal is to make ten million dollars, you can’t sit around and wait for it. You have to go out and do things to make that money!

The goal is accomplished by setting smaller goals along the way. Each mini goal you accomplish gets you closer to that big goal.

Your list of goals also shouldn’t be five pages long. Stick to one goal until you accomplish it, then you can move on to the next one.

You also want to stay regimented. It’s easy to follow a regular routine. It’s much harder to fit something in once in a while. Manage your time. Plan ahead for when you’re going to do it. Then get it done!

 

As always, if you need help, we provide online health coaching! This consists of custom training and personalized macronutrient programming! When you sign up for a membership you aren’t just paying for coaches, you’re becoming a member of our team! Join the Evolution!

 

Josh Scutnik

SD Evolution

The Nation’s Elite Training Team

Live Happy. Live Healthy. Evolve.

Guidelines to Your Fitness Budget: Balancing Your Goals

Guidelines to Your Fitness Budget: Balancing Your Goals

You’ve seen a budget before. You have probably come up with one to make sure you can pay your bills every month. But budgets aren’t always financial. The term “budgeting” is extremely relevant when it comes to your fitness goals and in ultimately determining your level of success. We’re going to talk about the standard “you get out what you put in”, and exactly what that means! But first, let’s start with some TOUGH LOVE!

“You get out what you put in.”

TOUGH LOVE

As coaches, we hear it all the time.. “I had a bad weekend. A bad meal turned into a bad day. I went out drinking. I’m going to be honest, I didn’t feel like working out this week, so I didn’t.” And there is plenty more where that came from. And do you know what our answer is? “That’s ok.” Because it is! We preach balance. Our clients know that we harp on it, but it’s true.

If you are prepping for a contest, or are another type of competitive athlete and you are getting ready for your event, there is less room for error in these instances. But for the typical person who is just looking for a healthier lifestyle, this is nothing more than a minor speed bump. BUT, there can’t be any confusion as to why the scale hasn’t moved or clothes aren’t fitting better. A bad day here or there won’t kill your efforts, but it can be enough to stall them. Even if it’s only one bad day per week and you’re cutting, it could be enough to take you out of that deficit or drastically decrease it. So instead of a little over a pound of weight loss, you could be looking at the same number or maybe down a quarter of a pound.

On the other end of it, let’s say you’re bulking- you drank a little too much on Friday night and you used the weekend to sleep it off. Well it’s a little harder to get to your total daily caloric intake with half the number of meals that you usually eat. So that’s two days at significantly lower numbers, which is probably enough to inhibit an increase in weight.

Again, there’s nothing wrong with this, but you’ll have to curb your expectations as far as progress is concerned. One of my favorite quotes is, “If you do something once in a while, you can expect results once in a while.” I love it. Most people don’t understand the amount of dedication it takes to achieve something that they aren’t used to doing. Furthermore, the more you progress and get closer to an elite level, the more dedication it is going to take to continue to progress.

You can’t bust your ass in the gym and then have a free for all in the kitchen and you can’t spend your life meal prepping then half-ass it in the gym and expect to get great results. It doesn’t work like that. Results are HARD to get. They may come easier to some people, but those people may just be programmed already on how to get this stuff done- making it less effort for them specifically.

Setting Your Budget

Again, we’re not talking about money here. This article isn’t about setting money aside for groceries and your gym membership. We’re talking about time and effort. How much time can you budget to your goals. How many things are you willing to give up in order to achieve them. The higher the number, the better the results. You don’t have to want to be elite. You just have to decide how much you want out of this. And that’s exactly what we’re going to breakdown here.

“Do I really need to bring a scale with me everywhere I go?”

Honestly? Yeah, you do. At least until you’ve memorized what an accurate serving size looks like for all the things you eat regularly. And even after that, if you are really hard-core about this stuff, you will have to continue to weigh your meals out because there’s no way you know what 130g of oats looks like vs 115g. Eyeball it after you learn what it looks like: Good Results. You weight it out at every meal: Great Results.

“I don’t have a set program in the gym, but I know what my body likes.”

Cool, do you remember what you did for every set of every exercise the last week? How about the last month? I can probably stop asking there but I’ll move forward anyway.. How about the last 3-6 months? Do you know exactly how much you’ve progressed in every single lift over this time frame? If you aren’t progressing, you aren’t growing and you’re likely not achieving the adaptations that you’re looking for. If you are, you’re probably not being as efficient as you could be for the amount of time that you’re in the gym.. Or you’ve just started working out and you get to enjoy the amazing responses that your body is going to give you for the first few months! But for most of us, we have to make sure we get everything we work for, so tracking your workouts is a huge tool.

If you go through the motions in the gym (busting your ass, but still untracked), you will get good results. If you track your workouts and plan them out, ensuring your volume has increased and you have progressed, you will get great results.

“I didn’t drink that much, but we got back at like 3 o’clock this morning. I’m pretty beat but I’ll still meet you at the gym at 7.”

I’ll be honest, this was my downfall for a while (college). But I probably wasn’t saying I didn’t drink that much… For whatever reason, I still felt good when I hopped out of bed after a few hours of sleep. Fitness was my religion and I wasn’t going to miss a meal or a workout. Especially not with spring break on the horizon.

But I overlooked how critical sleep was to everything else I was so dedicated to. You don’t grow while you’re lifting. You grow while you’re resting and recovering. Where does most of that take place? Sleep… And the deeper sleep the better. Can you progress off of a limited sleep schedule? Yup.. Results: Good. But get into that sweet spot of 7-9 hours of sleep.. Results: Great.

“I had a family barbecue this weekend.”

This one is easily the most common. Family/friend cookouts/get togethers. It happens all the time. You don’t have to be a party animal for this to be a common occurrence in your life. And this is really what we’re talking about with balancing your lifestyle with fun and fitness. If you aren’t competing and you just love being in shape, isn’t it ok to enjoy the quality time? That’s up for each individual person to debate. But we say yes. Absolutely enjoy it. Life is too short. BUT, if you have a show or competition coming up in two weeks and you’re already cutting it close.. Pack your own damn meals! Haha you can still enjoy the company of others while eating your prep food. Too many people shut themselves out from the world when it comes to crunch time. That’s not very enjoyable. You just need a little self-discipline and to remind yourself of why you started. You are doing something that’s very important to you. That should outweigh the big ass brownie you’re staring at.

Even if you aren’t competing, if you’ve just gotten into a rhythm in your weight loss after a long rut, stick to it! Make some tasty meals to bring with you to keep your progress rolling. We’ve done it.. Your family and friends might throw some playful jabs at you, but you’ll survive, and you’ll have abs to show them at the next one.

Mindful/intuitive eating: Good results. Meal prep: Great results.

Conclusion

So, do you have to be on top of your game all the time? That just depends on where you’re going with this. There are two extremes to every spectrum. The majority of people will find themselves somewhere in between. If you want to be elite, you do need to be at the high-end of the spectrum, on your game all the time. If you are perfectly happy being good, then make good choices most of the time. That’s your balance. That’s your budget. At the end of the day, if you are happy then you already won.

 

Josh Scutnik

SD Evolution

The Nation’s Elite Training Team

Live Happy. Live Healthy. Evolve.

Recognizing a binge & tips on dining out while Flexible Dieting

Recognizing a binge & tips on dining out while Flexible Dieting

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As an Exercise Physiologist and Personal Trainer, I deal with a lot of clients who struggle with bingeing on food. Whether they are dieting to lose weight or not, it is a common struggle of many of my clients to control this issue and usually results in them emailing me feeling incredibly guily, down on themselves and in a worse place than they were in before. Thankfully, Flexible Dieting has fixed a lot of those issues on it’s own, however it is important to also realize the WHY behind your bingeing- and it usually has nothing to do with actually being hungry.

In 2014 as many of you know I prepped myself to compete in a bikini competition. I stuck to an incredibly strict meal plan and I was eating the same foods daily for about 6 months or so. I restricted myself from SO many foods that I used to love simply because it was not on my plan. There were numerous occasions where I would have a weekend “cheat meal” and end up going crazy. I over-ate dramatically, ended up with a swollen belly for days after and felt incredibly guilty and ashamed of myself. In this blog I want to address ways that you can begin to control your bingeing and start to live a more balanced lifestyle.

I recently listened to an episode of Layne Norton’s Podcast (Physique Science Radio) that touched upon this issue with guests Sohee Lee and Kory Propst. Kory is a Licensed Clinical Mental Health and Professional Counselor and she also has an extensive education in Exercise Physiology and Nutrition. While listening to this episode (which you can tune into HERE) I not only could relate to the issues being discussed personally, but I thought about my clients. SO many have struggled with bingeing and my main focus always was to do my best to make them feel better about it and get back on track. In reality, the issue goes so much deeper. It all comes back down to educating yourself on WHY we make these decisions. WHY do we feel the need to binge? Are we really that hungry or is stress and anxiety taking over? If you feel a binge coming on, walk into another room and talk to yourself. Figure out why you’re feeling that way. If you are truly hungry, maybe it is time to adjust your macros, however most of the time it is other emotions that are trying to take over.

I have reviewed Flexible Dieting plenty of times prior to this so if you are still confused on what exactly it entails or want a refresher course, read our previous blog HERE. Flexible Dieting has changed my life. It has allowed me to find my balance of nutrition and really support my training with the food choices I make. Being a restrictive eater/binger myself, finding that freedom has made me not only more educated about my nutritional intake, but has allowed me to adapt a lifestyle that I truly love and enjoy. As a coach, I often get the question from newer clients, “What happens when I go out to eat? How do I track that?”. I even have had some clients simply refuse to go out to dinner while obtaining the flexible dieting lifestyle. Now if you think about it, does that really sound flexible? One of my goals here is to help you realize that it is OK to go out and enjoy yourself and there are a few steps you can take to make sure that it doesn’t interrupt your goals.

Step 1: Make a plan. If I know I’m going to dinner, I always try to look up the restaurant beforehand to check out the Menu. Most restaurants have their menus posted online. I then decide what I’m going to have and guesstimate the portion sizes when I get there if I decide I want to track it. If I want to simply go out and have a relaxed or “untracked” meal, I still decide something I’m going to have beforehand, and stick to my plan.

Step 2: Eat until you are full-nothing more. Be done once your stomach is full. It can be easy to overeat and want to finish everything on your plate, but with restaurants having HUGE servings sizes these days, chances are your stomach is going to be full way before your plate is licked clean.

Step 3: Have mindfulness. Recognize how you are feeling at that exact moment. If you arrive at the restaurant, and change your mind all of a sudden and want something that doesn’t fit your macros- no big deal IF you are mindful and realize the consequences. If you are ok with going over your macros, realizing that you may see the scale go up the next day, then go ahead and get whatever it is that you are thinking about. OR on another note, if you have an untracked meal on the horizon, and you really aren’t feeling like eating or indulging anymore, don’t force it! I can’t tell you how many times I have been wanting ice cream all day and plan to have it later at night, then I go workout or go do something else and by the time that moment comes, I am either not hungry for it or don’t REALLY want it. As much as I like to stick to plan, it is ok to listen to your mind in the moment.

Step 4: The last thing I tell clients is to enjoy themselves. Consistency is key in all areas of our lives and that includes flexible dieting. Go out, enjoy your time with your loved ones or friends, but know your limits. Balance out your dilemma in your head- when you are truly at peace with whatever decision you make, you know that you have fully adapted a lifestyle that you can sustain.

Good Food vs. Bad Food

Good Food vs. Bad Food

 

good vs. bad Food

What exactly makes a food “good” to you? What makes something “bad”? Somewhere down the line we started labeling foods in our heads as being good or bad and I think that it not only has caused more confusion in the nutrition world, but has forced us to diet in unhealthy ways that we do not particularly enjoy. In my eyes, there is no such thing as good/bad foods. Are some foods more nutrient dense than others? Sure. But what really matters is the macronutrient content of the food.

Let’s start with a VERY basic nutrition lesson:

Every single thing you put into your body is made up of a combination of either protein, carbs or fat aka your macronutrients.

Protein and carbs both have 4 calories per gram while fat has 9 calories per gram. (For the record alcohol has 7 calories per gram so keep that in mind the next time you have a drink!)

Micronutrients are also essential in your diet and consist of your vitamins and minerals (think magnesium, iron, calcium, etc).

Every single person requires a different amount of macros depending on their current body weight, what their goals are and their activity level. For example, someone who is sedentary the majority of their day will not need as many calories as someone who is on the go all day. This is why some diet plans work for some people and not others. There is not ONE magic plan that is going to work for everyone.

This is why here at SD Evolution we prescribe our clients macro-based nutrition. This means we personally calculate your macros for YOUR body. We have found that a scientific, personal approach leads to a successful, sustainable diet created by you. Check out more info about what we offer for nutrition programs HERE.

So now that you know what macros are, how is this relevant? Well, once you have your personally calculated macronutrients for your body, you can choose to fill your day with ANY type of food that you enjoy…as long as you hit your numbers by the end of the day. Having good/bad or clean/dirty foods goes out the window. While we recommend that 80% of your diet comes from nutrient dense foods, that leaves you with 20% of freedom. That cookie you’ve been craving? Go for it. This method is known as Flexible Dieting and will allow you to achieve your goals in a more sustainable, less miserable way. There are absolutely no restrictions with Flexible Dieting. You can choose to eat whatever it is that you are craving, like I said, as long as it “fits“. This lifestyle works for SO many people whether your goal is fat-loss, maintenance or even weight gain. I personally have been Flexible Dieting for about 4 months now and not only have I almost doubled my daily caloric intake (by Reverse Dieting or slowly adding in calories each week), but I am enjoying life so much more than when I was clean eating. I don’t limit myself at family parties, I got to enjoy my own birthday cake this year unlike last year when I made myself eat a protein cake because REAL cake wasn’t “allowed“, and I am still achieving all of my fitness goals!

I didn’t believe it either at first but living a life where I no longer limit my food intake, no longer label foods as good or bad, and no longer restrict any type of food from my diet has been a huge blessing. I never thought in a million years I could eat a Pop Tart every single day (as well as chicken and PLENTY of vegetables) and still somehow be losing weight and inches. I have learned that life is all about balance. Pushing yourself too far in any direction can be damaging so finding that middle-ground in every aspect of your life can be SO fulfilling. With this I hope I have left you at LEAST curious about this newer method of dieting. It has 100% changed my life and so many of our clients lives already. Are you ready to hop on the bandwagon of freedom?

As always, email me at FitnessTeam@sd-evolution.com for more information or if you have personal questions.

~Alessandra

Why “clean” eating can do more damage than good

Why “clean” eating can do more damage than good

 

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I used to declare myself as a “clean” eater. Throughout most of my bikini competition prep this was my lifestyle. What exactly did being a clean eater entail to me? It meant consuming nothing but whole, nutrient-dense foods. No processed foods at all. I mainly ate chicken, tilapia, egg, spinach, asparagus, potatoes, rice & oatmeal. Every single day. I didn’t have ketchup on my eggs nor did I have salad dressing on my salads. Why? Because I deemed these things as “dirty” or bad foods. I ate the same thing every single day for months…..EXCEPT on cheat days.

I scheduled weekly cheat meals for myself once per week. This meant I could have absolutely anything my heart desired, which usually was pizza, ice cream or some kind of extravagant dessert. I would eat a HUGE meal probably worth my entire day in calories. Immediately after I would not only feel guilty, but I would be SO incredibly stomach sick. My stomach would blow up looking like I was 8 months pregnant, I would be in severe distress, and the next morning  I would wake up still puffy & miserable just to go back to my “clean” diet. Cheat meals were usually on Sundays, and every Monday I would promise myself that next week I would not put myself through that again. That it wasn’t worth it, yet every week I continued to do the same thing. Why? Because I was so DEPRIVED. Eating plain oats for breakfast everyday, and the same boring lunch of chicken and broccoli followed by dinner of tilapia and asparagus was not only as boring as it sounds, but I was driving myself into a deep, unhealthy diet & binge hole.

I missed enjoying my own 23rd birthday cake because it wasn’t clean. I brought tupperware to countless family parties enjoying foods that I grew up eating. I skipped weekends out with my friends because I didn’t want to even be around those unhealthy options I at the time frowned upon. For what? To look good in a bikini? That no one would see me in because I didn’t have a social life? It was time for a change.

I eased up on my eating habits upon moving to San Diego, however I kept those items as staples in my diet, along with intuitively eating choices that I once considered bad. Let’s face it, if you’re restricting certain foods like that and being “clean”, can you honestly say you are going to eat “clean” for the rest of your life? That you will NEVER have a cookie, ice cream or anything “off-limits” again? I don’t think so. Although I felt better mentally, and was enjoying myself more, I knew there was still improvement to be made. I had gained some weight since doing so, and I wanted to find a way to enjoy myself yet achieve the body I always desired. I worked so hard in the gym, so I know that my fitness was not the issue- it was my nutrition.

I stumbled upon Flexible Dieting via Instagram during my “clean” obsessed stage and obviously thought it was crazy. These girls were eating things like pop tarts, Oreos & ice cream and had amazingly strong, beautiful bodies. I didn’t get it. So I did more research, found Dr. Layne Norton aka BioLayne who not only explained the benefits of Flexible Dieting, but Reverse Dieting. With science as proof…I was finally convinced.

My journey with Flexible Dieting began about 2 months ago now. I have lost 10lbs, decreased my body fat percentage and I enjoy my favorite foods every single day in moderation. I have ketchup on my eggs, use salad dressing and although about 80% of my diet is still nutrient-dense, I don’t restrict any type of food. I perform short cardio sessions twice per week when last year at this time I was doing cardio multiple times per day. I have reverse dieted up to almost 2,000 calories after consuming a little over 1,000 during my contest prep. It took me 6 months to reverse diet and I am still going.I can honestly say that I will NEVER go back to clean eating. I did not have a healthy relationship with food and was borderline developing an eating disorder called Orthorexia which is defined as “an excessive preoccupation with avoiding foods perceived to be unhealthy.” With it being National Eating Disorder Awareness Week I wanted to share my story of my relationship with food with you, in hopes that you will share it with someone you know who may be going through a similar situation.

Interested in hearing more? Here’s some commonly asked questions about Flexible Dieting.

What is it?

I would define flexible dieting as a simple, effective way to get the body you want with little effort and the least anxiety. It is a scientific approach to nutrition and allows you to find a system that works for you while achieving your goals. There are no rigid rules, but just a relaxed guideline to help you achieve this lifestyle. It is a balanced take on nutrition based on what your body needs to fuel you through your day.

 

What it isn’t…

Flexible dieting is NOT eating as much junk as you want all day long. It is not a fad diet where you cut major food groups or nutrients. It does not label food as “good, “bad”, “healthy”, “unhealthy”, “clean” or “dirty”. This is not a quick fix diet, 30 day challenge, detox, cleanse or temporary. Once adapted this “diet” (I don’t even like using that word) can be a lifestyle.

 

Who is flexible dieting best for?

Everyone. Whether your goal is to lose weight, maintain your current weight, or put on muscle and growth, flexible dieting can be altered throughout your entire life as your goals change. It is solely based on your current weight and activity level. It can also be used to maintain your weight by reverse dieting or slowly adding in calories at a pace that will not result in weight gain. What’s the point of that? Well you get to eat more food, without gaining weight because you are increasing your metabolism. What sounds better than that?

 

The science behind it…

Flexible dieting is based on your overall caloric intake and your macronutrients (protein, carbs and fat). Every single person requires a different amount of macros because everyone is different. For example, the business man who works a 9-5 desk job only to go home and sit on the couch does not require as much energy as a personal trainer who is on their feet, demonstrating exercises and working out all day, therefore they require different macros. Using MyFitnessPal, I have my clients track their daily intake in the form of grams. This may seem daunting at first but after a week or so it actually becomes second nature.

 

But what if I don’t have time to prep meals?

The beauty of flexible dieting is just that…it’s flexible. If you forget your lunch one day, it’s not the end of the world if you pick something up on the go, because as long as you adjust the serving size to fit your macros- your “diet” is not ruined. You are NEVER cheating. Cheat meals are no longer necessary since you get to indulge in your favorite foods daily in moderation. Example? When I used to eat clean, I would plan weekly cheat meals and have an all out BINGE fest. The result? I would gain weight back and have a miserable stomach ache. Since switching to a flexible diet, I have an Oreo or two every day, Pop Tarts before my workouts and don’t gain a single pound because I never go over my macros. And if you go out to dinner? Fear no more! I used to be so stressed when going out with friends- so much that I once stopped going out all together. Now I just plan ahead if I know what restaurant I’m going to. I check out their menu online and see what my options are.I’ve never been in a predicament where it didn’t work out.

 

What’s the best part about this “diet”?

In my opinion, it’s stress free. I used to get such bad anxiety about eating bad foods. I would feel so guilty. With this lifestyle worrying about what I’m eating is no longer an option and since this is 100% science-based, I lost 10 pounds within the first month of trying it out. Now I am maintaining weight but my body composition continues to change. I am down body fat and more “cut”..and actually putting ON muscle. It literally feels like magic!

 

How can you get started?

For those of you unaware, my boyfriend Josh & I run a personal training  business called SD Evolution. We offer online training as well as macro programs now. We support this method so much that the majority of our clients are currently on a flexible dieting program and having extreme success. To purchase your own plan under the guidance of Josh & I as your coaches, head to our website http://www.sd-evolution.com. Click Services, then personal training and you will see the Online Training section. Each plan is a one-time fee of $75 where you will get your calculated macronutrients, lists of nutrient-dense foods to fill the majority of your day with, instructions how to track your macros, as well as weekly check-ins for up to 12 weeks with us to make sure you are on the right track. We believe that we can help you transform not only your body but your relationship with food and have dedicated our lives to helping others do just that. Are you ready to join the Evolution?

 

~Alessandra

FitnessTeam@sd-evolution.com