Today, Tovah and I toured the local middle school for our son. Our little boy is not so little anymore and honestly, it stopped me in my tracks. Twelve years ago, we were bringing him home from the hospital.Now we’re walking hallways seeing all these grown up kids, talking schedules, lockers and wondering how we got here so quickly. It’s wild! People say it all the time, but you don’t really feel it until you’re standing in it:The days are long. The years are short. I talk to women every...
9 months ago • 1 min read
Many women often tell a similar story:“My back hurts.”“I know my core is weak.”“I need to strengthen my abs.” But here’s the truth most people don’t hear:It’s not always your core.More often than not, your legs just aren’t strong enough. When your leg muscles are underdeveloped (think glutes, quads, and hamstrings) they cannot support your structure. This results in your body has to borrow stability from somewhere else. Usually that “somewhere” is your lower back or your pelvic floor.And that...
11 months ago • 1 min read
Here we go again. Summer is over. We're plowing through fall and...winter is coming. As the weather shifts, you might notice your body feeling a little different; stiff joints, old injuries talking back, or just more general “sensations” than usual. You’re not imagining it.Cooler temps, lower barometric pressure, changes in daily movement and nutrition will all influence how your body feels. Sometimes those sensations mimic pain, even when nothing’s actually “injured.” Here’s what you can do...
11 months ago • 1 min read
At EVO, we talk a lot about consistency, recovery, and listening to your body. But there’s one piece that often gets overlooked, fuel. If you’re showing up to the gym underfed, you’re not doing yourself any favors. Low energy. Poor focus. Sluggish movement. That’s your body telling you it doesn’t have enough fuel to do what you’re asking of it. Here’s the thing, training is stress. It’s good stress, but it’s still stress. If you don’t have fuel in the tank, your body has to work even harder...
12 months ago • 1 min read
Don't stop. More often than not, you can do something. The sensation of pain isn’t an automatic hall pass and a reason to sit and do nothing.It’s a sign to adjust. If you woke up in pain or started training and just don't feel quite right, try this: Lighten the load. Not just lighter — better. Slow it down. Move with control. Create tension so that light weight feels heavy. Shorten the range. If a certain part of the movement hurts, change it up. Squat to a box. Do a floor press instead of a...
12 months ago • 1 min read
Most people measure progress by numbers.More weight. Faster times. Lower scale readings. But here’s the thing — your body doesn’t always play by those rules. There are so many more ways to chart progress. It’s not just about hitting big numbers or losing weight.It’s about honoring your body and mind.Doing something that nourishes you.Doing something that makes you happy. If you feel like you aren’t getting any better, consider these wins 👇🏽 Less pain: Maybe you haven’t hit a new PR lately,...
about 1 year ago • 1 min read
This past weekend my 67 year old Mom, my 45 year old self and my 10 year old daughter participated in Mudgirl (check it out, I highly recommend it). A 3 mile loop with 18 obstacles over some very dirty terrain. If you were to tell me a year ago that my mother was going to shoot me a text asking if I would be interested in doing this with her I would have told you you were out of your GD mind. Yet, here we are. And she totally did it! Historically, my Mom was one helluva athlete. She was in...
over 1 year ago • 3 min read
You've decided that now is the time to build muscle. Now is the time to build confidence in being able to move more weight. Now is the time to challenge your body to tolerate more. Hell yeah! So how do you start? By using the A.C.E.S. principle. It can feel scary to think about picking up heavy things but if you build yourself up properly, you WILL be ready. I came up with this little acronym to hopefully make it easier to understand the order in which you should introduce heavier load. Skip...
over 1 year ago • 2 min read
I was asked the other day if I spend "all my time" mobilizing. That sounds miserable. I like to workout, not mobilize. However, I understand that in order to continue training the way I like to train and in order to help keep injuries from creeping up and preventing me from training, I need to stay on top of my "feel good stuff" as I like to call it. What do I do? I have a series of dynamic stretches that I do before every single workout, 5 minutes of targeted rehab during the workout that...
over 1 year ago • 1 min read