by Skye Nacel, Certified Personal Trainer (MovNat Level 2), Certified Broga Instructor

We are excited to announce our new Maces and Movement classes coming to Evolve Fitness Studios this winter! The steel mace is a training tool with ancient origins that has stood the test of time, and we use them regularly in our programing at Evolve, as well as with physical therapy patients at our sister company, Staszak Physical Therapy & Wellness Center. We think of the steel mace as one of the most functional tools you can possibly use which is why we invested in a fleet of Set for Set steel maces and trained the staff in their usage.

Steel maces are incredible for overall mobility, strength, and conditioning and there are literally hundreds of moves that our expert instructors can teach you, ranging from basic to advanced moves. The weight distribution of the mace requires full core integration throughout all of the movements and, of course, grip strength is another area of importance that the mace helps to develop.

We are also pleased to offer this class to non members as a winter series and will release pricing details on the website soon. The class is slated as an intermediate to advanced class or those who are very comfortable in any of the classes currently at Evolve Fitness Studios. Stay tuned for updates and details on our social media pages.

by Skye Nacel, Certified Personal Trainer (MovNat Level 2), Certified Broga Instructor

"Lead your child out into Nature. Tutor him on the hilltop and in the valley. There he will listen better and the sense of freedom will give him more strength to overcome difficulties." (Johan Pestalozzi, 1774).

The winters in the PNW are historically dark and wet and are the time of year that many struggle to get outside. If we are looking at health from a health-first perspective however, we know that natural exposure is critical all times of the year. We say train hard inside but only so you can have more fun, outside!

There have been some incredible studies vouching for the importance of outdoor exposure or even natural light including those in hospitals that showed that those with a room with a window view to the outdoors had shorter stays, required less pain medication and had fewer complications. (Forencich. 2003).

Our bodies are also armed with amazing immunity that is designed to get cold, wet, hot, and even dirty and mount a natural response to these situations. When we take these factors out of our lives, just like unused muscles or cognitive function, we are in danger of imbalances.

There is another common saying in the outdoor world that says, "No bad days, only bad gear." So, after a hard Core Align session or Broga class, you may need to put on some rain gear to go out for a headlamp-lit hike up Spencers Butte or drive out to storm watch at the coast.

Winter weekends are a great time in the PNW to get on outside and test that work you have been putting in indoors, test yourself, and get that clean fresh air. The Willamette Valley is home to year round waterfalls, hikes, climbing, mountain bike trails, etc. and since the climate is so mild here, you can continue to SUP, surf, and of course, head to the snow to ski,  snowboard, sled or trek.

​Most of the classes at Evolve Fitness Studios are done barefoot which has great year round benefits. Many classes also focus on core development and overall conditioning, which can greatly help your outdoor endeavors and prevent injuries whether you are on the slopes or raging down whitewater.

All of the trainers at Evolve Fitness Studios believe in the importance of outdoor exposure for numerous reasons, some pure science, others just plain natural pick me ups, but most of all, it is usually just fun and relieves stress. If you need any tips on ways or places to get outdoors this winter, hit us up, we are glad to help!

We are pleased to announce that we have steel maces at Evolve and have been using them regularly in our classes ranging from Fit Fusion to Movement Fundamentals as well as with personal training clients and physical therapy patients. The benefits of steel mace training are numerous! Since the mace holds almost all of its weight in the ball head, this results in an uneven weight distribution which really engages stabilizing muscles around our joints. ​

Core strength is required to keep the mace in position as we move through positions which includes lots of rotation. Grip strength is also a very huge benefit and as we know, there are several research studies linking grip strength and mortality. We think of it as one of the most functional tools you can possibly use which is why we brought them in and trained the staff in their usage.

We have a range of 10 and 15 pound Set for Set Steel maces. Feel free to ask one of our trainers about them and arrange a short demo so you can see some ways to use them. Feel free to check out this video by our friends Anthony Rock and Set for Set  to see them in action.

Happy New Year everyone! And you know what that means right?! A barrage of New Year's Resolutions bombarding our lives — from coworkers talking to social media feeds and everything in between. But you did get the memo right? ...The one about resolutions waning and failing? ...The one showing statistics citing less than 10% of those promises were kept by years end with 80% failing by February? But why? Is there any hope? What's the deal?!

Here are 3 ideas to help you embark on your New Year's Revolution.

1. No Zero to Hero
Losing 50 pounds off the couch in 3 months, qualifying for the Boston marathon despite not being a runner, or quitting smoking or sugar or alcohol cold turkey without a real plan, the list goes on. It is great to dream big but think about making smaller, more bite sized, realistic goals that allow your physiology to adapt, setting you up for longer-term success. Build new habits that become interspersed with your day-to-day life. Famous Kettlebell Coach and legend Pavel T used the term, "Grease the Groove" to describe his formula for building strength. Pavel recognized that strength is a skill and therefore must be practiced to produce neurological adaptations. You need to practice your habits as skills so your body makes permanent changes. All of these smaller changes, practiced regularly, can equal some massive long-term changes. As Will Durant said, "We are what we repeatedly do. Excellence is not an act, but a habit.”

2. Buddy Up
We are social animals. We thrive around tribe and community and the energy of others. So, before embarking on your Revolution this year, assemble a team and prepare to have each others' backs and build accountability. The South African term 'Ubuntu' has many meanings but one that is very important is "a person is a person through other people", which means I am strong because we are strong. And by this, I truly mean buddy up...in person. We are human and we need real connection — not just via social media. Social media may be one small part of this connection, but it would be a mistake to make it the sole way to bond with someone. If you can't high five it, then it's not real!

3. K.I.S.S.
Keep it simple...you know the rest and no, I didn't just call you stupid! Kind of like #1 above, we need to make this stick and the more streamlined we can be, the better chance we have of success. Keeping it simple doesn't just mean with choosing your goals, but also in your approach. Set yourself up for changes that stick by simplifying the process and paring down the distractions and barriers that may get in your way. Simple doesn't mean small or weak, it just means refined and stripped to the bare elements that allow for a concise plan of attack. Remember as Albert Einstein once said, "Everything should be made as simple as possible, but not simpler."

4. Action Jackson
Having a plan is key and some studies have backed up the importance of physically writing our progress and dedicating time to the process. It may be easy to just 'wing it' for some people, but in reality, writing down our goals is more effective. In a study by Dr. Gail Matthews, a psychology professor at Dominican University in California, gathered 267 people together — men and women from all over the world, and from all walks of life, including entrepreneurs, educators, healthcare professionals, artists, lawyers and bankers. She divided the participants into groups, according to who wrote down their goals and dreams, and who didn’t. She found that you become 42% more likely to achieve your goals and dreams, simply by writing them down on a regular basis. This was attributed to, again, the brain and the importance of connection between the left and right hemispheres. So write that $%^ down!!

So, here you go — as promised — a few ideas to help you really spark a Revolution in YOU by achieving, not just dreaming. The work and dedication is up to you (and your tribe) so get out there and make it happen and make 2018 your best year yet!