Lime/Lemon Protein Squares

 

• 1 whole egg
• 1/4c egg whites
• 8oz softened FF cream cheese
• 1/4c instant nonfat dry milk
• Zest of 1 lime/lemon
• 2 tbsp fresh lime/lemon juice
• 1/4 cup vanilla coconut milk
• 3/4 cup low carb vanilla protein powder
• 1/3 cup splenda
• 2 tbsp unsweetened shredded coconut
• 1 tbsp cornstarch

Mix eggs and egg whites together into small bowl. Add remaining ingredients and mix thoroughly. Coat a 8×8 pan with nonstick cooking spray, add batter, then bake at 350 for 20-25 minutes. 

Makes 9

• Calories-137
• Protein-18g
• Carbs-8g
• Fat-3.5g

 

The best damn article on cardio…PERIOD!

Take from…

 http://www.t-nation.com/free_online_article/most_recent/the_best_damn_cardio_article_period 

Funny thing is that it highlights strength training as the MOST EFFECTIVE method to losing bodyfat. If you still think that plain Jane low intensity cardio is the SOLUTION to lose bodyfat…this article will slap you in the face and back to reality. For those of you that conditioning with us on Saturdays with Evofit conditioning; you are on your way to less jiggle and more muscle. Strength training benefits both MEN and WOMEN. The idea that a woman will turn into a masculine looking freak from lifting a few 25lb dumbbells or ripping 200lbs off the floor is absurd and quite hilarious. 

 

This is exactly why we train the way we do at Evolution. We warm up properly to avoid injury. This means more than just walking at a snails pace on the treadmill. The purpose of all warm ups it to prepare the body for the upcoming workload of the session, elevate the heart rate, and raise the internal temp of our body.  An inclusive approach is applied to training. Jump movements, agility work, functional exercises (pulling/pushing sleds, swinging implements like a hammer or bell, etc) are all tools we use to improve the body’s ability to function as a machine. Our bodies are not meant to break down by reaching for a pencil, holding groceries, or just walking up and down stairs. 

 

We must first be strong before we can lose bodyfat. Picking up the same weights and doing the same old stale routine in the gym is not going to cut it. Spending 20 minutes a week on trying to lose bodyfat is not going to do anything. We all need reality checks. Make the commitment to getting fit, be open minded, stop complaining, and get ready for the ride…it’s going to be rough but it’s ok because you got us to guide you. 

Evofit-Con WOD

4 rounds

20 burpees with lateral jump over weight bench
11 overhead squats (95/65)
25 pushups with hand release

20.46

Evolution Fitness promo video Jan 2012

Take your workouts to the next level. So many of us are overworked, tired, and lack the time and motivation to go to the gym only to get lost in a sea of egos and intimidating pieces of equipment. Train at Evolution and make every workout count.

WOD; 12-30-11

4 rounds; 60s rest between rounds; no rest between exercises 

50 double hand swings

12 KB snatches

25 KB Goblet squats

 

Premier Studio Memberships coming Jan 2012

Premier Studio Membership (Available Jan 2012)

We are able to take around 10 monthly members for the studio.   Members are able to use the studio during OPEN GYM hours and receive first choice scheduling training sessions with our personal trainers.

 

Membership Terms

3 months- $150.00

6 months- $275.00

12 months- $500.00

 

Open Gym Hours

M/W/F – 9am-12pm; 3pm-8pm

Tu/Thur 10am-12pm; 3pm-8pm

Sat/Sun 9am-12pm

 

 

A small gift; just less than 7lbs

9,10,11…

Rather, 9-10-11. Just before 5pm; Evan Michael Salazar comes into our world and into our lives. Almost 20 inches long and weighing in at 6lbs;13oz.

So much adrenaline, anticipation, and hope fills the room. I stand there among nurses and doctors anxiously awaiting for our son to arrive.

After what seems to be a blur of counting and shouts of “Push!” and “Harder!”; the sound of a newborn crying breaks the silence.

There he was…a gift so pure. Words cannot describe how I felt when I saw him. Months before, I tried to imagine what this would feel like. This feeling of love, strength, and hope is like nothing I could have ever anticipated.

We are both proud parents of Evan Michael Salazar

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Stronger than yesterday, weaker than tomorrow…

6:45am; 186.0lbs

It has been two weeks since my last update. Calories and meals remain the same; only difference is a mid-week cheat treat (sometimes a cookie and other times I simply increase my calories by adding in more carbs) and a weekend cheat meal (usually homemade pizza, burgers, brats, or going out to eat). This past weekend my weekend cheat meal was a short stack of pancakes, eggs, cereal with yogurt, and a cliff bar.

Nevertheless, my weight is still holding steady around the 185-186 mark and my strength still continues to increase. My abs are still around, (can be seen slightly depending on water levels).  Regular conditioning workouts are the reason I am still lean despite high caloric consumption albeit clean calories.

Training is going well. Grip strength, shoulder and hip flexibility, and KB technique are some of the areas I am currently focusing on as it will help me progress with squats and deadlifts. We were able to obtain a 200lb tractor tire for Evolution this past Wednesday. The 500lb tire I was using for training is not realistic to have in the gym. The smaller tire opens up a whole new arena of functional training. Sledgehammer hits, flips, in’s and out’s, and tire passes will all make it into our clients workouts. Thank you Chris for coming with me for the drive.

The prowler also made its way into my training this week. For a brief warm up, we loaded the prowler with 90lbs and went for 2 laps of high handle pushes outdoors. In a match between man vs. prowler, the prowler will always win. I will continue to incorporate the prowler in my training to help with conditioning.

We have a new t-shirt design for Evolution. A “no limits” logo on the front with “I will not quit” on the back. Inspired by one of my workouts that required extreme work output. EvoFit shirts will be coming soon.

I finally shot an “intro” video that will be posted on the site. The intro video will depict myself going through a short conditioning circuit that we use here at Evolution.

I will continue on course and see where this functional training takes me. I am making steady gains overall with current training and nutritional approach.

 

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Are you EvoFit?

After one of our conditioing workouts today one of my training partners posted on facebook…he commented on a picture that was taken during a sledgehammer circuit. “I got the hammer, I got the power. Are you Evofit cause I know I am!” we all had a laugh with the He-Man reference but he came across something more.

It sounded great. Evofit.  A term we can use to describe the type of fitness we attain training at Evolution. Evofit is not 3 sets of 10 reps, nor is it 25-35-45-55-65 or 75 minutes on the treadmill.  Evofit is not just breaking a sweat, completing a circuit,  or being sore from benching 315. It is not drop sets, compound sets, or super sets. It’s not being able to run 2 miles or 30 miles. Being Evofit is much more.

EvoFit; adj- a term used to describe a level of fitness that is built on elements of bodybuilding, powerlifting, strongman training, crossift, sport training, and functional training. Training using basic equipment, principles, and strategies that work.  Following a clean eating lifestyle to maximize the benefits from training.

We are strong. We push ourselves beyond failure and exhaustion. We are always extending our limits…because we know we are the only ones that set them. I will not quit during those last 10 seconds unless I collapse. We understand that great things do not come without sacrifice and we are very much prepared to make those sacrifices. We support others who share the same desire to enhance their training, we are one united brotherhood and sisterhood. We do not complain, yet we do not just follow orders. We understand that reaching peak levels of fitness requires work, work that has to be done; by us and us alone. We know how to identify gimmicks and fads and know that they are just meaningless marketing efforts that derail us from true training. Our minds are open to new forms of training that can enhance our fitness and break the staleness of redundant workout routines.

Real training, real advice, no bullshit…

EvoFit

The picture that started it all- are you EvoFit?

Marinated flank steak!

One of my favorite ways to prepare flank steak

Ingredients

• 2lbs flank steak, visible fat trimmed off, cut into strips or cubes
• Low sodium soy sauce
• Vinegar of your choice (I use balsamic vinegar)
• Ground black pepper
• 2 cloves crushed garlic (I use the ones that come frozen from TJ’s)

Directions

Add all ingredients into a resealable bag and mix well. Marinate in fridge for at least 2 hours but best overnight.  For cooking I prefer using a cast iron skillet for a even heating.

Enjoy.

 

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