Mathew Benvie-Evolve Fitness @evolvefitness
Fitness & country music enthusiast. President Evolve Fitness & Evolve Integrated Health. evolvefitnessltd.com Halifax, N.S. Joined November 2008-
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The best of friends are excited about your growth and your future. The friends who might need to go are the ones who wish you’d stay who are you are now
If you don't make your health a priority now you will be forced to make it a priority later. You get to choose when.
Lifting weights will make you strong, but it will also: -improve your mood -increase your confidence -help you in your day to day life -reduce your injury risk and improve your bone health -reduce risk of lifestyle diseases -make you a badass
Instead of your circumstances being the reason you aren't successful, make them a part of your amazing success story.
I did keto, low carb, cheat your way thing, low fat, calorie counting, intermittent fasting and pretty much every type of diet you've heard of when I was in my 20s. I am 37 and in way better shape by just making sure I eat a lot of protein, fruits and veggies each day.
You can miss a Monday and your workouts don't need to be so hardcore that you can't walk afterwards. Stop listening to the people on social media with the hardcore messaging. All you need is consistency with a routine you enjoy. Just be sure to lift weights 2+ times a week.
Is staying up late on social media, watching TV or having a drink serving your goals? If not, just go to bed. You aren't missing anything.
5 hip mobility exercises! instagram.com/p/C4OEF9vOMmO/
Strength training and cardio are both important parts of your weekly routine. But strength training is the one that builds/maintains muscle and helps keep your bones strong. Don't skip your strength workouts.
I don't wish for you to reach your goals tomorrow. I wish for you to have a journey with lots of ups and downs so you will have learned so much during the process and will have the sense of pride that comes from putting in the work and reaching a tough goal.
Lifting weights has risk of injury, yes. But there is more risk of injury and recovering from injuries is more challenging when you are weak from not lifting weights.
Lifting others up is a great way to stay motivated for your own goals while inspiring others for theirs.
New blog post is up about my personal nutrition journey: evolvefitnessltd.com/blog-1/2024/4/…
It's okay to not have a fancy morning routine and instead just get up and go to the gym or start working on your goals.
Don't feel frustrated if you missed your goal, the outcome can be outside of our control. Within your control is all of the amazing daily habits and actions you took to make progress. Where would you be if you didn't do those things? You are winning, keep going!
Are you chasing your goals like your life depends on it? It probably does.
What people think you need for fitness success. -a complicated workout plan -a fancy diet -supplements -endless motivation What you really need is -workouts and a nutrition plan you enjoy and that feels sustainable - rest, stress management, time in the sunshine -consistency
Just a little reminder that something is always better than nothing and chances are you are doing way more than you think you are. Keep it up :)
When your friend has fitness goals and a new plan the best thing you can do is support them not tell them the reasons it’s not going to work.
It is truly life changing not looking at screens 30+ minutes before bed. Yes, the screens themselves are hurting your sleep but it's also content you are watching that is hurting your sleep. No one sleeps well immediately after seeing the crap we see on social and the news
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Went for an impromptu drink with work buds this evening. I can be so regimented with my diet, working out, and schedule that I don’t do enough, “sure, why not.” Funny for someone whose life was nothing but “sure, why not,” for years. I’m trying to do it a bit more these days.
Why are you accepting judgement and taking advice from people on your goals who have no idea what they are talking about?
Weekend is here! Thanks for the kick butt workout! @evolvefitness
You don't necessarily need a new plan for 2024. You just need to be more consistent with 2023's plan
Want to get great at working out? Show up 3-5x a week for several years in a row. No one is an overnight success in the gym.
My wife is a champion. 👇
Being from the Island, Amber Johnston jumped at the chance to move home to take a job as a nurse practitioner. “They want us to succeed, which is very nice coming from a larger province. They want me to stay, and I want to stay!” Read Amber's story: princeedwardisland.ca/en/information…
Tuesday workout completed! @evolvefitness time to start my day!
Born to run…. my 30 minute 5k playlist… @springsteen @AerobicsFirst @TIDAL
What would motivate you more to start? Knowing that in 10 years you are going to die of a heart attack. Or knowing in 10 years you are going to feel 10 years younger? It's okay to use future pain as a reason to get motivated (if you chose the first one)
Remember when working your ass off so you can "enjoy your retirement".... 1. Make sure to enjoy the present a little bit too 2. Please lift weights and work on your health so you can truly enjoy your retirement when it comes
Folks, I’m a professional shill now. OK, I didn’t damn well get paid, so just an amateur shill I suppose. Seriously though, I adore my gym, @evolvefitness, and was happy to do one of these little promos. instagram.com/reel/Co-ZN17pY…
When's the last time arguing on the internet made you feel awesome?
@evolvefitness I think I’m sticking with who I am, a future so bright I gotta wear shades…#WLR Happy New Year !!
Older adults should not be limiting protein. Maintaining muscle is crucial and eating enough protein is needed for this. Maintaining muscle (an important aging organ) is important for a lower risk of injury and making sure our metabolic processes are functioning optimally.
@evolvefitness She's a Potcake from the Bahamas, and she is a beach loving princess, who lives to dig, chew, and get belly rubs lol
Good article by Bill Black. Why is it governments create goals without plans. “A goal without a plan is just a wish”. If we want to have 2M population, we need to have a plan to do it. That includes housing, transit, health care and many other areas of focus. @halifaxchamber
BILL BLACK: If Nova Scotia's population is going to double, we should act like it | SaltWire saltwire.com/atlantic-canad…
Want to make your healthy habits stick? Spend more time with people where your desired behavior is their every day normal behavior.
You can't judge your first day on someone else's 100th! Stay in your lane and focus on your own actions.
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