In This Issue
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 Spring is 


emPOWER Lifting begins 
April 2nd

Police Unity Tour Charity Workout April 9th


Baby Kane's Arrival,  

May 2017



June 3rd


Dragon Boat Festival  

July 29th

is BACK!!!

Save the date 7/29/17

Maureen would like to enter 2 boats in the race this year!  Get ready for a fun day on the water paddling your heart out

We have a title to defend!
Join our Warrior Quest Classes!

We have many different Warrior Quest membership options to suit your needs!  Ask us today how you can join Warrior Quest and conquer the obstacles!

Mondays @ 7p
Thursdays @ 7p
Saturdays @11:15a
Jan.Feb.Mar. 2017
Introducing... emPOWER Lifting!
emPOWER Lifting will take your training to a whole new level.  Focusing on the three big lifts: squats, bench press and deadlifts, which will recruit every muscle in your body while gaining strength with each and every training session.  There is a common misconception that women should not lift heavy weights and they should train differently from men because they do not want to look "like a man."  With emPOWER Lifting, we will break through this myth, and you will be amazed by how quickly you will progress and what your body is actually capable of.  emPOWER Lifting will not only be physically demanding, but it will be mentally challenging as well. It will push you to new heights and Shelby will be there to motivate and support you throughout the entire process.  Join the movement today and get empowered! 
emPOWER Lifting will take place on Sunday mornings at 9am beginning April 2nd. There is limited spaces remaining, so contact us today.

The 2017 NewYear NewYou Body Transformation Challenge, NYNY for short, is quickly coming to an end.  We had seven eager teams this year looking for a fresh start to 2017 with a new body and nutritional outlook on life.  Everyone has been doing great and the results show it.  On April 4th ,  we will celebrate all their hard work during our Reveal Party at 7p.  Everyone goes home a winner as each challenger in attendance receives a prize!  The Grand Prize winners this year will receive $500 CASH  each!  The race is anyone's game at the moment so keep powering through to victory!
A fun all new challenge is right around the corner... details are being finalized!
So stay tuned!
Training is like Farming
In Stephen Covey's book, Seven Habits of Highly Effective People , he references "the law of the farm".  The reference was meant to show that most truly good things in life take time and cannot be forced.   Covey described the process of farming and alluded to how it requires patience and diligence to grow crops properly.   In addition, farming required belief in the system.  The farmer must believe that all the hard work and preparation will eventually yield a long-term result. 
As a business owner, strength and conditioning coach and an avid farmer, this concept has always stuck with me.  The process of exercising is much like farming or planting a crop.  There are no immediate results from exercise or from farming. 
First, the seeds must be planted.  Then fertilizer (nutrition) and water must be applied consistently.  Much like fertilizer in farming, too much food can be a detriment to the exerciser.  Only the correct amounts cause proper growth.  Overfeeding can cause problems as can underfeeding.  As I sit and wait for my seeds to sprout or crops to grow, I feel many of the same frustrations of the new exerciser.  When will I see   results?  Why is nothing happening?  All this work and nothing.
They key is not to quit.  Have faith and follow the process.   Continue to add water and wait.  Farming and exercising are  eerily similar.  Continue to exercise and eat well and suddenly a friend or co-worker will say,  "Have you lost weight?" Your  reaction might be, "it's about time someo  ne noticed."   Much like the first blades of sprouts poking through the ground, you begin to see success.  You begin to experience positive feedback.  
Clothes begin to fit differently. 
We live in a world obsessed with quick fixes and instant results.  This is why the farm analogy can be both informative and comforting.  An exercise program must be approached over a period of weeks and months, not DAYS.  The reality is that there is NO quick fix.  There is no easy way or magic weight loss plan.  There is only the law of the farm.  You will reap what you sow in reality.  If you are consistent and diligent with both nutrition and exercise, you will eventually see results.  However, remember much like fertilizer and water, nutrition and exercise go together. 
Try and grow crops or a lawn without water.  No amount of effort will overcome the lack of vital nutrients.  The law of the farm - plant the seeds, feed and water properly, and wait for results.  They will happen, not in days, but in weeks and months.  
Spring Overhaul
Spring Overhaul. Once the warm air hits, we feel the call to "Get moving!" Some of   us will experience digestive upset due to the increased demand on our digestive  system, as our PH and other chemical activities begin their seasonal changes. We may also become more self-conscious about our physical and mental well-being. So, how do we "Stay Well" and keep fit as we   regain our balance?
Here are some tips to ease the transition:
Reset your body and mind with a cleanse/fast. This practice will rejuvenate your 11 major bodily systems and enhance metabolism and energy. A knowledgeable Holistic Nutritionist or Naturopathic Doctor can create a well-guided program for you. Everyone is different! This cleanse may consist of juicing fresh fruits and vegetables (especially seasonal ones), consuming detoxifying herbs, and receiving alternative treatment (such as acupuncture and shiatsu) for an average of 3-10 days. Countless individuals have benefited from this program. Get involved!
Diet! While many cringe at this word, we know the importance of diet and its effects on health, fitness, mood, and energy levels. While EVERY person is different (Bio-Specific), an Organic/Wild Diet is one of my favorite universal  approaches to follow as fat burning potential and brain function are at their highest. Steer clear of toxins! Organic is a MUST, but stick with grass-fed and pasture raised animal meats as well. Keep it REAL!
And remember to... Stay Well!
In the Fall, Team EvoFit participated in their first Goliathon, a tiered obstacle race, with most of the team being first time obstacle racers.  We are looking forward to another great race day and an even bigger and stronger Team EvoFit.  Sign up for Goliathon and join our team! 
Unsure if you are ready for Goliathon?  They just announced a "Try the Obstacles Day" May 7th at 2p.  This is a great way to see the course and test out the obstacles first hand!  We will be there practicing and perfecting our technique, join us.  All proceeds benefit charity: water, bringing clean drinking water to those who currently do not have access to clean water!  

Register now for lower prices! Don't forget that Goliathon donates all of the proceeds to charity:water to bring clean, safe drinking water to people in developing countries. Spend a Saturday testing your skills, having fun and giving back with Team Evolution Fitness!

Did you know that EvoFit has a Farm Co-Op with Dutch Meadows Farms in Lancaster County, Pennsylvania?  For the past several months we have been ordering organic, non-GMO, grass fed, pasture raised and/or raw products from the farm and boy is it delicious!  Every two weeks, you will receive an email with the current offerings, select your items and submit your order by noon on Sunday to Brian's email. Like magic, a truck full of goodness appears on Tuesday.  The farm offers change per season but they have everything ...eggs, yogurt, beef, chicken, soap, raw cheese and bacon, yes bacon! 
Sunday, April 2nd   is the next order which will arrive April 4th.  Stop at the front desk and get on the farm email list today!