Nutrition & Fitness Specialist

Hi, I'm Ev.

...and I created the Perfect Fitness Framework to simplify fitness and nutrition for busy professionals who want to have more freedom, focus, and fun. I'm also the Director of Fitness Nutrition and Final Hour coach at Athletic Instinct.

Are you ready to have the Perfect Fitness Framework help you Become Your Own Success Story? Let's talk about how we can work together.

 
 
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Latest Articles & Posts:

 
Letters to My Friends
How to Enjoy, But Not Overindulge, Holiday Office Treats
How to Enjoy, But Not Overindulge, Holiday Office Treats

Learn three tips to help navigate the murky waters of holiday office treats.

Consistency vs. Intensity {Video}
Consistency vs. Intensity {Video}

Intensity often leads to burn out. Consistency, on the other hand, often leads to habits. And if we are what we repeatedly do, then success isn't an act but a habit.

The Physics of Dominoes and the Power of Momentum
The Physics of Dominoes and the Power of Momentum

Persistence, consistency and effort help us build momentum. And momentum is what helps knock over each subsequent domino. When we pick up speed, not only are we harder to stop, but it becomes easier to keep going.

The Present
The Present

You probably won’t get what you want in 30 days with 30 seconds of work or less. But it will come. And it will happen in a way that feels almost natural. Fun, even, if done the right way.

These Are Not The Goals You're Looking For
These Are Not The Goals You're Looking For

How to set powerful, purposeful goals that will lead to lasting, sustainable success in your health and fitness.

 

Are you following me on Instagram? It would mean the world to me if you did (and I promise I'll make it worth your time!)

Motivation is finicky at best. It’s great to get you started, but habits keep you going. The change and transformation you want rests in your habits. - There’s nothing more motivating than progress. Consistency in your habits, your new habits, creates that progress.
It’s about that time where every “fitpro” and their mother promises rapid results with minimal effort all in the blink of an eye. - Admittedly you can get incredible results with small changes. The foundations of fat loss, muscle gain, or any other body composition goal are simple. They just take time. - Persistence, consistency and effort. That’s the name of the game. - Some days you’ll feel like you have it all figured out. - Some days, it’ll feel like nothing is working. - Both are ok. Do the best you can. You’re going to experience this chart 100 times over. It’s normal. It’s part of figuring out what works and what doesn’t. - Don’t stop. Don’t quit. Keep going. - Be sure to follow @precisionnutrition and read their original post that talks you through this chart. I’ve learned so much from them (their L1 and L2 certifications are the best of the best) and I know you will too! - #fitnessgoals #nutritiongoals #rochesternh #habits #progressnotperfection #justshowup #dontstop #headdownheartup
While easily one of my favorite times of year, it’d be wrong of me not to acknowledge how challenging it can be nutritionally. 🎄 Maybe for you it’s the countless holiday parties, gatherings, and assortment of daily treats from well-intentioned coworkers. 🎄 Or, it might be the mindless stress eating that comes from our to-do lists and holiday itinerary. 🎄 I’d even wager it’s the “throw the baby out with the bathwater" mindset that already has us talking about “getting back on track” come January 1 just because we ate a cookie or two on November 15 and we gave up on everything we’ve worked for throughout the year. 🎄 Whatever it is, every challenge creates an opportunity to come out faster, better, and stronger on the other side. 🎄 With the right set of tools and support, there’s little in this world you can’t overcome. 🎄 That’s where I come in. I created a Holiday Survival Guide with 8 different strategies to help cover almost any situation you may face. Each strategy is simple, actionable, and can be used whenever, where ever. 🎄 Naturally, it’s free. 🎄 Comment below with your favorite Holiday emoji (can you guess mine!?) and I’ll send you a copy!
There will always be plenty of reasons not to do something. 🔱 We’re hardwired to follow the path of least resistance. 🔱 When we learn this about ourselves, we can start to use it to our advantage. 🔱 In James Clear’s book, Atomic Habits, he uses the analogy of a garden hose to show the difference between relying on motivation versus making it easy. 🔱 To paraphrase, if you have a kinked hose you could turn up the water to force more water through. Or, you could simply remove the kink so water can flow on its own. 🔱 When we rely on motivation, we’re likely to only do something when we feel like it. And I suspect you know how this usually turns out. 🔱 But when we make it easy, especially when we make it easy to get started, it becomes SO much easier to keep going. 🔱 Let me show you how to make it easy to get started. Read more at HeadDownHeartUp.com by clicking the link in my bio.
Can eating breakfast help you reach your body composition goals, be it fat loss or muscle gain? - Of course it can. But how that’ll work for you gets my favorite “it depends” tag. Let me explain. - There’s no magic when it comes to fat loss. Eating breakfast doesn’t magically put your body in a fat-burning state. - In fact, your body has little reason to burn its own fuel reserves (e.g. body fat) when it has fuel from food. - Now, this shouldn’t imply your body instantly starts storing fat the moment you eat. That’s not how it works. - That only happens with the excess. And that excess could also become muscle depending on your training. - You see, your body needs fuel to function. It prefers to get this fuel from food but ultimately it’ll do what it has to do to keep going. - And while there are a lot of factors that influence this, it all comes back to calories in vs. calories out. If you want to lose fat, calories out must exceed calories in (deficit). If you want to gain weight, calories in must exceed calories out (surplus). - Can you do either with or without breakfast? Of course you can! It’s just a matter of finding what works for you. - I wrote all about how to find out how to make breakfast work for you (whether you include it or not), on HeadDownHeartUp.com. The link in my bio will take you right to the full post! - #breakfast #fatloss #musclegain #menshealth #nutrition #nutritiontips #fitnesstips #successtips #nomagicpill
Hi👋 - Happy Thanksgiving. - I’m grateful for you. - Have a lovely day❤️