https://www.evokefit.com/blog-2 daily 0.75 2021-02-02 https://www.evokefit.com/blog-2/blog-post-title-one-ep89r monthly 0.5 2020-08-25 https://www.evokefit.com/blog-2/blog-post-title-two-c6w4p monthly 0.5 2020-05-20 https://www.evokefit.com/blog-2/blog-post-title-three-7fn27 monthly 0.5 2020-05-20 https://www.evokefit.com/blog-2/blog-post-title-four-mm2xt monthly 0.5 2020-05-20 https://www.evokefit.com/semi-private-training daily 0.75 2023-01-30 https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/660e3164-104a-4f10-9e3c-81ff000c243e/IMG_8330.png Semi-Private Training https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/d40cf1ef-63be-4497-a486-0df54aba5207/IMG_8333+copy.png Semi-Private Training https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/72f81d8f-12a3-49c4-8cd4-a6ba75dc722a/Unknown.jpeg Semi-Private Training - Optimize Your 20 Minute Workout with Coach Sarah Often the first thing dropped from our list of stuff to get done is exercise because 'there isn't enough time'. A 20—minute workout, although not optimal, CAN be optimized and is worth your time! Doing something is 100% better than doing nothing Some keys to your success are: Minimal rest periods Increased heart rate Full-body movements Here are some tips on approaching a workout when you have limited time: Preparation is key! Create the workout beforehand so you can get right into it and not waste time. Try mine below! Use one piece of equipment or just bodyweight. Spend more time working out and less time on equipment changes. My example utilizes dumbbells. Focus on full body. Why? Because you will burn more calories and increase your heart rate more quickly. Why? Because you are engaging all of your muscles, in particular the largest muscles in the low body. Use supersets or circuits! Pick two (or more) exercises and perform them back to back with short rest periods (< 20 sec). Less rest means greater aerobic intensity and less time for muscle recovery, another heart rate boost. Start with a dynamic warm-up! Don't skip on this even when you're working against the clock. Warm-ups prime our muscles for our workout. Select movements that target the muscles you are going to use. Turn your music on, set a timer and give it all you've got – it's only 20 minutes! Lower Body 5-Minute Dynamic Warm-Up 1 min/ Air Squats 1 min/ Walking Toe Touch 1 min/ Windmill Arms 1 min/ Butt Kickers 1 min/ Inchworm Circuit 1 – 15 reps each, 2 sets – 15-minute full-body workout Dumbbell squat to press Dumbbell jump squats Shoulder Taps Circuit 2 - 15 reps each, 2 sets Dumbbell lunges (forward and reverse)—15 per leg Renegade rows -—15 per arm Cross-Body Mountain Climbers -—15 per side Circuit 3 - 1 minute each Walking lunges Standing cross body crunches High Plank Give this workout a try or create your own and let us know what you think. See you at the gym! Coach Sarah https://www.evokefit.com/about daily 0.75 2026-01-20 https://images.squarespace-cdn.com/content/v1/5ce435d6bea1ed00016ba287/1558964652247-5MWXNMFZVOPGE4TY6U2Q/MHeiderich_ReflexionenZwei-05-copy.jpg We are Evoke https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/98e95bd7-2e9a-4452-b2fc-240868ea2cf5/EVOKEFitness_GymInteriors--1.jpg We are Evoke - Why We’re Here At EVOKE Fitness we believe in your journey. We believe being successful in health and fitness starts with a simple equation that community and support ignites effort and fuels your journey; which after a lot of heart and dedication produces results. Whether you're starting your fitness revolution or continuing your fitness evolution. We believe in your journey. EVOKE Fitness has been built on a tremendous community of supportive clients and a phenomenal team of trainers. EVOKE Fitness is a newly expanded 10,000sq. ft. Reno based personal gym and specialized training facility. We train any type of client for every type of goal and are fortunate enough to witness and experience each journey and success story. https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/1614926755001-45AV9XPVFG3U4JSRJW5H/30DayChallenge_2021a.jpeg We are Evoke - What We Do EVOKE Fitness is a 14,000 sq. ft. Reno based training facility that trains a variety of clients to meet every type of goal. Our training staff specalizes in Fitness Competition Training, Team and Sport Specific Athletic Training, Endurance Event Training (such as Marathons and Triathlons or Ironman events), Group and Personal Training, Crossfit Bangarang, Pilates, and Spinning Classes. We personalize each workout to meet every age group, fitness level, and orthopedic rehabilition needs to ensure you're improving your fitness and health. The complex includes custom running turf, one-of-a-kind 24 step staircase, a dedicated 3,000 sq. ft. Crossfit area, strength and toning section, indoor cycling, 10 rowing machines, multiple treadmills and pilates machines. This makes EVOKE Fitness the most progressive fitness training complex in Reno with many fitness, sports, and nutrition training services available. EVOKE Fitness has Reno's best advanced fitness trainers to choose from that specialize in all areas of improved health, fitness, athletic training, and nutrition. The energy, community, journey and expertise you will experience push EVOKE to be an exceptional facility to get the most out of life. https://www.evokefit.com/our-team daily 0.75 2026-01-09 https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/552984c8-281d-4a6b-b95a-4e73370762d6/EVOKE_TrainerBioPic_NamePlate_MENA.png Our Team https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/20129fdd-afb0-4dad-acf3-cee8adc8466f/EVOKE_TrainerBioPic_Logan_-06-05.jpg Our Team https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/1604273275554-CX0BKBDIE9KPE0553D6C/EVOKE_TrainerBioPic_EVVEN-NamePlate.png Our Team https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/1604273232176-0T6PNGU7UBSSRKKKZ7CQ/EVOKE_TrainerBioPic_DEANA-NamePlate.png Our Team https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/3f9b74c7-de3c-4410-b1cc-c573c883eb92/EVOKE_TrainerBioPic_NAME+PLATE_-06.jpg Our Team https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/d5999d44-6239-4c1a-bc63-46e491869046/EVOKE_TrainerBioPic_NAME+PLATE_-08.jpg Our Team https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/06f48387-f973-4301-b625-9822c3100ca5/EVOKE_TrainerBioPic_NAME+PLATE_-02.jpg Our Team https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/1604272421220-SBGEFYY2LU1GG2YAWTIW/EVOKE_TrainerBioPic_CRISTINE-NamePlate.png Our Team https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/75ca7600-717b-4493-a215-115ef3e5cef1/EVOKE_TrainerBioPic_NAME+PLATE_-04.jpg Our Team https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/1604274180327-90ATLPOPQ0XIX2BL76B5/EVOKE_TrainerBioPic_ROB-NamePlate.png Our Team https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/2f04e4ce-594d-46d5-8af1-004745641df1/EVOKE_TrainerBioPic_NamePlate_Sarah.jpg Our Team https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/842b6cb2-4db8-4cd2-ac27-ba08308d5afc/EVOKE_TrainerBioPic_NamePlate_SarahCarne.png Our Team https://www.evokefit.com/fit-for-life-meal-plans daily 0.75 2026-01-20 https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/d43b2ec8-66b4-43f7-99fc-bc68da66d796/IMG_1015.jpg Fit For Life Meal Plans - Your Fit4Life Nutrition Plan Eating clean is the number one thing that will make or break your results—and it’s also the part most people struggle with. Confusing rules, conflicting info, and zero time to plan can stall your progress fast. That’s exactly why the #Fit4Life Clean Eating Packets were created: to give you a simple, done-for-you roadmap so you can finally eat for results without overthinking every bite. With your packet, you get 30 days of clean-eating recipes, step‑by‑step meal plans, and ready‑to‑use grocery lists, so you always know exactly what to buy, cook, and eat. No more guesswork, no more “What’s for dinner?” stress. Expect real‑food, flavorful meals your whole family will actually be excited to eat—no bland chicken and asparagus on repeat. Just satisfying, simply delish options that support fat loss, energy, and feeling amazing in your body. Ready to stop guessing and start seeing results? Grab your #Fit4Life Clean Eating Packet now on Mindbody or via Venmo for just $19 and make eating clean the easiest part of your fitness journey. https://www.evokefit.com/30-day-body-challenge daily 0.75 2024-12-17 https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/1614930591144-22VPFH7HV3EHGEZ2SJQT/30DayChallenge_2021a.jpeg 30 Day Body Challenge - 30 Day Body Challenge The EVOKE Body Challenge is exactly that – a dedicated program designed for you to develop a consistent schedule and to get as fit as possible with the motivation of other challengers. EVOKE Fitness, with its team of trainers, pioneered this fitness formula in 2007 and have been perfecting it ever since. It has become a great way to kick-start your body into a fitness routine that will inspire anyone at any fitness level to stay motivated, especially after seeing the results. All ages and fitness levels are encouraged to participate. Join our next Body Challenge starts in January 2025. Dates: January 13 to February 19, 2025 Evaluations: Saturday, January 11 at 9 AM Awards Party: Up to $1,000 worth of prizes up for grabs ** Classes available are: Monday to Friday at 6 AM Monday to Friday at 12:10 PM Monday and Wednesday at 6 PM Saturday 7:30 AM ** Schedules options are subject to change. The challenge is to develop a consistent routine the course of the program. Choose the numerous weekly classes and receive guidance from trainers and tips to help you eat clean. Includes pre-and post-Challenge body composition evaluations as well as a few physical tests. Prizes are awarded to first, second and third-place challenge winners. For current pricing, visit Evoke on MindBody or contact us directly. https://www.evokefit.com/contact daily 0.75 2021-07-07 https://images.squarespace-cdn.com/content/v1/5ce435d6bea1ed00016ba287/1558964652247-5MWXNMFZVOPGE4TY6U2Q/MHeiderich_ReflexionenZwei-05-copy.jpg Contact https://www.evokefit.com/dietary-specific daily 0.75 2021-03-05 https://www.evokefit.com/sport-specific daily 0.75 2021-03-05 https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/8e8e7e6f-fdd0-4432-abb4-3e7880f2e545/tough-mudder10.jpg Sport Specific Training https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/b90dc5b8-7108-4919-b271-211073fb3e61/tough-mudder7.jpg Sport Specific Training https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/043fa118-e3b4-4a36-bd21-76331c9747c1/tough-mudder6.jpg Sport Specific Training https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/66525c6e-9f3c-4109-8db2-a48dc34d2b04/tough-mudder5.jpg Sport Specific Training https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/6e0fda26-81ba-427a-a895-34b0e2ffc474/tough-mudder4.jpg Sport Specific Training https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/5d623bee-6ddd-4e2a-8e82-d80235bbacee/tough-mudder3.jpg Sport Specific Training https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/215b06ac-d0ca-4812-8139-6012369cea1e/tough-mudder9.jpg Sport Specific Training https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/4aac5a68-6844-424b-ada4-759698e02329/tough-mudder2.jpg Sport Specific Training https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/56fb1462-c7d8-4e68-ab9a-befd14e98b16/tough-mudder1.jpg Sport Specific Training https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/6c48af83-908e-445f-acf3-afde1d379181/spartan8.jpg Sport Specific Training https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/2697d2f8-216d-4c18-b194-a2808208b90d/spartan7.jpg Sport Specific Training https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/91e984a8-63b0-420e-9512-60a4957a8c18/spartan6.jpg Sport Specific Training https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/2a9516e4-7d6d-4cd3-b8b2-8ef30775bf4b/spartan5.jpg Sport Specific Training https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/5b13980f-b8ed-4adb-bf05-2c8b7315dfcd/spartan4.jpg Sport Specific Training https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/024a089f-f111-46ae-b09e-628db1ebfde2/spartan3.jpg Sport Specific Training https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/f035a8b8-b449-4a10-b1b3-3df169eb1749/spartan2.jpg Sport Specific Training https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/341e5d6a-c71c-4b4e-b35f-8448a1ea5756/spartan1.jpg Sport Specific Training https://www.evokefit.com/group-fitness daily 0.75 2026-03-26 https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/85de03fc-0465-4c58-abb7-0e0f4eafb655/Revision+%28032626%29.png Group Fitness https://www.evokefit.com/transformational-programs daily 0.75 2021-03-05 https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/d766b8ee-b2e8-4ca6-881c-28b641147882/jaugust-img.jpg Transformational Programs https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/45980551-e7bb-431d-9607-226900760df4/fitness-challenge-350-8.jpg Transformational Programs https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/2c33a1ff-53fb-48bb-815b-2cc89225b092/fitness-challenge-350-7.jpg Transformational Programs https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/576f3edb-6571-4dd5-8ddb-85a14894c07f/fitness-challenge-350-5.jpg Transformational Programs https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/43450246-ae3a-45b5-9305-6beb0b4ba370/fitness-challenge-350-4.jpg Transformational Programs https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/aa7fa2a5-de8c-41e1-bda1-c94b47184137/fitness-challenge-350-3.jpg Transformational Programs https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/987d9dfd-1b74-43f9-821d-d0a14b4de3c0/fitness-challenge-350-2.jpg Transformational Programs https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/1c055c37-02a1-4b0d-adaf-f9d6fa0855b4/fitness-challenge-350-1.jpg Transformational Programs https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/0bfdc40c-5fc3-483c-bf20-2b290d1b94b8/fitness-challenge-400-1.jpg Transformational Programs https://www.evokefit.com/pilates daily 0.75 2022-04-20 https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/1614934697410-NH0AK5G6SNWFHSIP26MA/Pilates.jpg Pilates - The Pilates classes offered here at Evoke are the best of Reno - literally. Our Pilates classes taught by our fitness trainer Lisa, has received numerous Best of Reno awards for Best Pilates Studio in Reno. With a maximum of only four clients in each class, participants are ensured they receive the undivided attention of the instructor. Each class is designed to improve flexibility, build strength, develop control, and increase endurance through low impact movements on state of the art Reformers. Evoke’s system is design to accommodate any skill level. https://www.evokefit.com/power40 daily 0.75 2026-01-20 https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/1615913823714-M6HXCGCYVHR8YTXGPQVT/Power40Logo_BlueWhite.jpg Power40 https://www.evokefit.com/evoke-warrior daily 0.75 2024-03-28 https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/1615173938372-N13BX9LDP43GVKLDAWIG/Evoke+Warriors Evoke Warrior - Evoke Fitness is giving cancer survivors the courage to reclaim a healthy and confident lifestyle through a new, powerful fitness journey. Evoke Warriors is a 6-month fitness journey for men and women currently suffering from cancer or are in the recovery process. The program is carefully designed to meet the unique needs and goals of each participant through expert nutritional advice, a workout plan for healthy fat loss, cardiovascular health and muscle gain and a detailed, custom meal plan. An increasing amount of research confirms exercise can improve physical and mental health during every phase of cancer, including after cancer survival. Experts suggest that following an exercise plan during and after treatment may reduce the risk of depression and anxiety, lower the chance of having physical side effects and may even improve survival rates for certain cancers. Space is limited to 15 participants annually. An application is required and is open year-round for applicants. Annual participants are selected by the Evoke Warriors committee each March with training taking place from April to September. To participate, sponsor an athlete or donate, contact Mena at by email or call 775-722-3384. https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/1615174515167-NW34MPT6FBAIEE9923MH/149822037_110923484366062_800865804102833465_o.jpg Evoke Warrior https://www.evokefit.com/crossfit-bangarang daily 0.75 2021-03-05 https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/6eead3d8-d861-4792-9c6c-78a06cbfe069/121603242_2819723178303318_2416304473821347268_o.jpg Crossfit Bangarang https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/960ea013-4b05-4e41-86e5-384fda95bbc1/121651962_2818601298415506_4980431219490448266_o.jpg Crossfit Bangarang https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/9d982a55-d7fa-4019-9247-c417b760b42c/127013508_2853614941580808_5670347163586000623_o.jpg Crossfit Bangarang https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/77877b67-107a-4a2a-a2a3-34114d9a2547/125797884_2854273768181592_77658085141851341_o.jpg Crossfit Bangarang https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/c1d426ff-9cb5-47bb-b16e-5a11f0bfdf12/130292111_2865710700371232_8826051672617436686_n.jpg Crossfit Bangarang https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/c4a850e4-a4f9-4963-9a7a-38e4066251d5/130722526_2866297523645883_4240409547938734887_o.jpg Crossfit Bangarang https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/ee19dd5d-f49d-41db-ae09-fdb339eaf4a6/137633046_2891339577808344_1418472035507759200_o.jpg Crossfit Bangarang https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/72620401-ae83-4637-9579-04d449e1bcaf/147304660_2909174926024809_296566959099719275_o.jpg Crossfit Bangarang https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/5693d75d-1aca-41be-ad77-d5efaa8a69a3/153873993_2921767638098871_3107426897399188108_o.jpg Crossfit Bangarang https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/5013eebb-1d5d-46b9-a585-97731271c768/155483191_2925606027715032_8885399506973320241_o.jpg Crossfit Bangarang https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/85a22a2c-8568-4d55-a767-99753d220621/156006700_2926417127633922_2415502174228851687_o.jpg Crossfit Bangarang https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/ade52891-7fec-4d80-8324-ecec646f643a/157299660_2928039217471713_5107389794885609001_o.jpg Crossfit Bangarang https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/01b7b3e1-b78b-42ed-989d-807d42b521e1/156448726_2928039220805046_1604299752971181413_n.jpg Crossfit Bangarang https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/f5eb1b1b-e607-48d2-b7e4-fdba2ed9bf77/135529302_2886193784989590_717087292058221596_o.jpg Crossfit Bangarang https://www.evokefit.com/recipes daily 0.75 2021-09-15 https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/1631726949228-YBRDGLSLW3RVASGXOYN0/Untitled+design.png Recipes - Peanut Butter Energy Bars Makes about 12 to 15 balls Ingredients: ½ cup oatmeal ¼ cup flaxseed, ground ½ cup unsweetened coconut ½ cup peanut or almond butter ¼ cup organic local honey 2 teaspoons vanilla extract ¼ cup dark chocolate chunks (365 brand at Whole Foods Market is 67 percent cacao) Instructions: Mix all ingredients together and place in refrigerator for 15 minutes. Once cold, roll into 2-inch balls. Store in an airtight container. These are one of my clients’ most relished clean-eating treats and I’m sure they will become one of your favorites, too! https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/1631727123303-7DGU1WYNJ44FR8GNIOR5/Untitled+design+%281%29.png Recipes - Slow Cooker Pork Carnitas Ingredients: 4 pounds pork shoulder roast 1 tablespoon chili powder 1 teaspoon cumin 1 teaspoon oregano 1 teaspoon salt 1 teaspoon pepper ¾ cup orange juice (2 oranges) ¼ cup lime juice (2 limes) 4 cloves of garlic, minced 1 onion, quartered Tortillas (corn are preferable) Lime, wedges, to taste Avocado, sliced, to taste Lettuce, to taste Cheese, shredded, to taste Instructions: In a small bowl, combine chili powder, cumin, oregano, salt and pepper. Rub thoroughly on the outside of the pork shoulder. In a slow cooker, combine orange juice, lime juice, garlic and onion. Place pork on top. Cook on low for eight hours or on high for four to five hours. Remove roast from slow cooker and shred. Return pork to slow cooker and heat for additional 30 minutes. Remove pork from the slow cooker and place on a baking sheet. Broil in oven for three to four minutes to brown pork edge. Serve with corn tortillas, avocado, lettuce, and cheese. Enjoy! https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/1631727445597-22BBNHTAY6MT8XQ8S3TZ/Untitled+design+%282%29.png Recipes - Avocado Breakfast Toast I know this may come as a shock to you, but it really is true: Eating fats will not make you fat — if you are making the right choices in fats and, of course, eating them in moderation. You have a variety of fats to choose from, so it can be hard to distinguish between what is healthy for you and what is not. Avocados are my favorite healthy fat. Not only are they delicious, but they’re a great source of omega-3, vitamin K, fiber, and potassium. Try this breakfast toast and start your day off on the right foot. Ingredients: 1 piece bread, whole wheat or sprouted wheat ½ avocado, ripe and soft 1 tablespoon cottage cheese (optional, for creaminess) 1 egg Salt and pepper, to taste Wedge of lime (optional) Instructions: Toast bread. Add avocado and cottage cheese to a small bowl. Smash avocado and stir to combine. Smear avocado spread on toast. Spray pan with olive oil spray. Gently crack an egg into a hot pan. Reduce heat to medium and allow the egg to cook for about 2 minutes. Cover pan with a lid for an additional minute to finish — do not flip the egg. Loosen sides of fried egg with a spatula, then slide out of the pan to top toast. Sprinkle cracked black pepper and sea salt over the top, to taste. Finish with a squeeze of a lime wedge (if using). Now you have a healthy, quick and delicious breakfast. https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/1631727830044-RIETQAD1U7D3R99XII1F/web-Mena-Minute03.jpeg Recipes - Sweet Potato Rounds Ingredients: 1 large sweet potato, sliced into ¼-inch rounds 1 tablespoon avocado oil Pinch of ground cinnamon Herbed ricotta or cream cheese (recipe below) 1 cup raw walnuts, roasted and chopped ¾ cup dried cranberries or cherries Honey, for garnish Instructions: Add all ingredients for herbed ricotta or cream cheese to a small bowl and stir well to combine. Refrigerate until ready to use. Preheat oven to 400 degrees F. Add sweet potato slices to large mixing bowl and drizzle with olive oil. Sprinkle sea salt and ground cinnamon over rounds. Use your hands to rub oil and seasonings all over rounds. Arrange rounds on a large baking sheet. Bake for 20 minutes. Flip rounds, then bake for another 17 to 20 minutes, or until rounds are cooked through and crispy on the edges. Three to 4 minutes before potato rounds are finished cooking, spread walnuts on a baking sheet and place in oven to roast alongside sweet potatoes (be careful not to burn them). Remove sweet potato rounds and walnuts from the oven. When not too hot to touch, lay walnuts out on a cutting board and chop. Turn oven to high broil setting and move oven rack to second-from-top position. Place a dollop of herbed ricotta/cream cheese on each sweet potato round and broil in oven for 1 minute, just until ricotta is melty and warm. Remove from oven and sprinkle with chopped walnuts and dried cranberries, then drizzle with honey and serve. For herbed ricotta or cream cheese: 1 cup whole milk ricotta or cream cheese 1½ teaspoons Italian seasoning 1 tablespoon plus 1 teaspoon local, organic honey Sea salt, to taste Mix together and serve. Voila! https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/1631728034927-JXTBSWNGYXP5LIW1LDFE/Chicken_Enchilada_Cauliflower_Rice_Bowls-scaled.jpeg Recipes - Chicken Enchilada Cauliflower Rice Bowls Ingredients: 4 boneless, skinless, organic chicken breasts 2 teaspoons chili powder 1, 8-ounce can red enchilada sauce 1 medium head cauliflower (about 4 cups), chopped into florets (can also buy ready-made at Costco or Whole Foods) 1½ teaspoons kosher salt 1 teaspoon chili powder ¼ teaspoon garlic powder Juice of 1 lime 2 tablespoons cilantro, chopped Black beans, grilled corn, tomatoes, black olives, and cilantro for toppings Instructions: Rinse cauliflower and pat dry. Using a large knife, cut the cauliflower head in half and remove the core. Cut into large florets, then place them in a bowl of a food processor. Pulse cauliflower about 15 times until it is about the size of rice or couscous. If you don’t have a food processor, grate the florets on the large holes of a box grater. Heat a large skillet on medium-high and spray generously with cooking spray. Pour cauliflower into a hot skillet and add salt, chili powder, and garlic powder. Let cauliflower rice sauté in pan for about 4 minutes, stirring it occasionally. Squeeze in lime juice, and stir in chopped cilantro. Cook one more minute. To assemble dish: Scoop some cauliflower rice into a bowl. Top with shredded chicken, black beans, grilled corn, tomatoes, olives, cilantro and any other healthy toppings you like. https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/1631729018455-KBXW2EHT2AVPG86YDM3J/Strawberry-and-Balsamic-Grilled-Chicken-Salad_wr.jpeg Recipes - Strawberry and Balsamic Grilled Chicken Salad This fresh spring strawberry salad with balsamic-glazed grilled chicken, bacon, goat cheese and pecans dressed in a roasted strawberry balsamic vinaigrette is simple to prep in advance and take with you to work. Just wait to add the dressing until you’re ready to eat! Ingredients for Strawbery Vinaigrette: 1 cup strawberries ¼ cup balsamic vinegar ¼ cup extra-virgin olive oil 1 tablespoon Dijon mustard 1 teaspoon honey 1 large garlic clove, finely chopped ¼ teaspoon salt ¼ teaspoon pepper Ingredients for Salad: 1 pound chicken breasts ½ cup balsamic vinaigrette (store-bought is fine) 2 cups baby spinach 2 cups arugula 1 pint strawberries, sliced 4 strips bacon, cooked 4 ounces goat cheese, crumbled ¼ cup pecans or candied pecans ¼ cup roasted strawberry balsamic vinaigrette or balsamic vinaigrette Instructions: Preheat oven to 425 degrees F. Lay strawberries in a single layer on a baking pan lined with foil that is folded up on sides to capture juices. Roast strawberries in the oven until they begin to caramelize, about 15 to 20 minutes. Remove from oven and purée with all other ingredients in a food processor until smooth. Place the chicken and balsamic vinaigrette in a large zip-lock bag and marinate in the fridge for 30 minutes to overnight. Heat grill or grill pan over medium heat and brush with oil. Place chicken on grill surface until cooked, about 2 to 4 minutes per side, and set aside. Slice chicken. Assemble salad with remaining ingredients, top with chicken and strawberry balsamic vinaigrette dressing (or regular balsamic vinaigrette) dressing and enjoy! https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/1631730379103-RRWZC07ZTT6PKFCXL61D/Untitled+design+%286%29.png Recipes - Dark Chocolate Trail Mix Clusters This snack is easy to make and great to have on hand for a pre-workout snack or after-school treat, too! Ingredients: ¼ cup Whole Foods Market’s Antioxidant Secret Trail Mix (or your own preferred type of trail mix) 3 tablespoons organic dark chocolate chips Instructions: In a microwave-safe bowl, melt chocolate chips in the microwave. Make sure not to overheat or they will burn. Microwave 20 seconds and stir. If they have not completely melted after stirring, microwave an additional 10 to 15 seconds. On a piece of wax paper, make chocolate circles with a spoon, about the size of a quarter (about 8). Place trail mix on top of chocolate drops and lightly press down into chocolate. Let chocolate set, around 40 to 60 minutes, or refrigerate for faster results. Now try to eat just one! https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/1631729851036-FF1DMINJFMPB5DNH6X1C/Untitled+design+%284%29.png Recipes - Tuna/Salmon with Mango-Avocado Salsa Ingredients for salsa: 2 fresh mangos, peeled and chopped ⅔ cup red bell pepper, diced 2 tablespoons fresh cilantro, chopped ⅓ cup red onion, minced 2 tablespoons white wine vinegar 1 tablespoon sugar ½ teaspoon salt 1 teaspoon freshly ground black pepper 1 tablespoon olive oil 1 avocado In glass bowl, combine mangos, bell pepper, cilantro, red onion, vinegar, sugar, salt, pepper, and olive oil. (Wait to add avocado.) Chill 30 minutes. Ingredients for tuna or salmon: 6 6-ounce steaks Salt and freshly ground pepper, to taste 2 tablespoons white wine vinegar 1 tablespoon sugar 1 tablespoon olive oil Instructions: Season fish with salt and pepper. Combine vinegar, sugar, and olive oil, and drizzle over fish. Let stand at room temperature for 30 minutes. Preheat grill to medium. Grill fish 10 minutes per inch of thickness, turning once. Just before serving, peel, seed, and dice avocado. Add to salsa mixture. Stir to blend, and adjust seasonings to your desired taste. Serve over fish. This is excellent served over quinoa or on a bed of leafy greens, with a side salad. Enjoy with your favorite sangria or white wine! https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/1631730069621-TSV97CKFX01QV29TAT51/Untitled+design+%285%29.png Recipes - Honey Garlic Shrimp Ingredients: ⅓ cup organic local honey ¼ cup low-sodium soy sauce 1 tablespoon garlic, minced 1 teaspoon fresh ginger, minced (optional) 1 pound medium-sized uncooked shrimp, peeled and deveined 2 teaspoons olive oil 1 green onion, chopped for garnish Instructions: Whisk honey, soy sauce, garlic, and ginger (if using) together in a medium bowl. Place shrimp in a large zip-top bag. Pour half marinade mixture on top. Shake or stir. Allow shrimp to marinate in the refrigerator for 15 minutes or overnight. Cover and refrigerate the rest of the marinade for the next step. Heat olive oil in a skillet over medium-high heat. Place shrimp in the skillet. (Discard used marinade.) Cook shrimp on one side until no longer pink — about 45 seconds — then flip over shrimp. Pour in the remaining marinade and cook it all until shrimp is cooked through about 1 more minute. Serve shrimp with cooked marinade sauce and green onion garnish. The sauce also is excellent poured on brown rice and steamed veggies. https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/1631730584265-NCS9NQX177TFZIQPTLEY/Untitled+design+%287%29.png Recipes - Fruit Fondue Ingredients: 3 organic apple slices 3 orange slices 3 banana slices 1 large clamshell package organic strawberries 2 16-ounce packages dark chocolate 2 cups chopped nuts (such as unsalted cashews, almonds, or peanuts) Instructions: Chop chocolate into small pieces and add to a microwave-safe bowl. Microwave 1 minute. Remove and stir. Do this until completely melted, taking care not to burn the chocolate. Chop nuts of choice roughly for a great crunch and set aside in a wide bowl. Slice fruit. Soak apple and banana in a bath of water and lemon juice to prevent from browning. Dry off and carefully dip half of each slice into melted chocolate. Then dip into nuts. Place each slice on a cookie sheet lined with wax paper and refrigerate for at least 30 minutes. I love to put these various fruits on a tiered holiday platter with sprigs of fresh herbs. https://www.evokefit.com/mena-minutes daily 0.75 2023-09-15 https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/acdb6a90-6286-49db-99d5-af2c8608313f/Add+a+subheading.png Mena Minutes - Healthy Mobility Tips Use these healthy hip mobility exercises before lower body strength workouts or incorporate the movements into your weekly mobility routine. When it comes to fitness, so much of the focus is often on increasing strength or losing weight. Although these things are important, taking time to improve mobility is another critical component of our health. It can improve overall athletic performance, reduce pain and stiffness, and help with injury prevention. If you ever feel a pinch or painful sensation with any of these moments, please back out of that position slowly. If you have any questions or want to know more hip mobility movements to incorporate into your training, we’d love to talk with you more. Here are 3 of my favorites: 90/90 Stretch Supported Hip Airplane Single Leg Adductor w/ t-spine rotation 90/90 Stretch Perform 1-2 sets x 6-10reps with 3s hold Start on the floor with one leg bent in front of you and the hip rotated out and the other leg bent out to the side. Both knees are bent at a 90-degree angle. Your shin and ankles should be on the ground and your back straight. When rounded in this posture we are no longer targeting the hips. Supported Hip Airplane Perform 2-3 sets x 8 reps/side each Stand on one leg with the knee slightly bent. Hold on to something for support (chair, barbell, etc.), rotate through the hip, and open to the sky. Once you reach the end of the motion, rotate back parallel to the ground. This should be slow and controlled. This should be felt on the inside of the working thigh or on the outside of the hip in the glute. Single Leg Adductor with T-spine Rotation Perform 2-3 sets x 8 reps/side each Place a mat or pillow on the ground for your knee. Extend the other leg straight out to the side. Bring the same hand as your extended leg to the temple and connect elbow to elbow then open to the sky. Maintain a neutral spine and breathe throughout the movement. https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/1631738792092-9LF0P9C3D9EKUB4OL598/43030120_908721982666217_174652092017803264_n.jpeg Mena Minutes - Metabolism and Weight Loss Your metabolism directly impacts your weight loss. You can control how many calories you burn through your level of physical activity. The more active you are, the more calories you burn. Just move! You can burn more calories with: Regular aerobic exercise. Aerobic exercise is the most effective way to burn calories! Activities such as walking, biking, kickboxing and swimming. As a general goal do 30 minutes of physical activity daily. If you want to lose weight or meet specific fitness goals, you need to increase the time you spend on physical activity to 45-60 minutes daily! Think 30 mins to maintain, 45-60 mins to lose! Strength training is another effective way to increase your metabolism. Experts recommend strength training exercises, such as weightlifting, at least twice a week. Strength training is critical to bone density and muscle loss as we age! Muscle burns more calories than fat does, it is critical in your weight loss journey! Making physical activity part of your daily life is key. Take the stairs, and park farther away at the store, walk your dog around the neighborhood, these are simple ways to burn more calories daily! Clean the house, garden, play hide and seek with the kids! All this movement counts and will help you reach your goals. https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/1631738333102-FOEVZIEHU60B7IYG0Z05/Untitled+design+%288%29.png Mena Minutes - Let’s Talk Creatine In the fitness world, some of the most common goals are to lose weight, gain muscle, and be fitter. With regular exercise and clean eating, you can accomplish just that. But if you are truly attempting to attain and maintain hard-earned muscle, consuming creatine can increase your muscle development as well as your energy levels. This allows you to work out harder for longer. What is creatine? It’s a natural substance found in various meats such as beef, pork, chicken, and fish, which can reduce fatigue and increase performance during high-intensity exercise and activities. Creatine also can help boost brain function and memory. It gives you the energy to move and push yourself beyond your limits. Creatine studies have shown its effectiveness for increasing muscle strength, power, and size, as well as overall athletic performance. Creatine helps you gain and retain metabolically active lean muscle mass, which makes it an indirect fat burner. The more muscle you have on your body, the harder you can work in the weight room and the more calories you can burn both during and after your training sessions. Because creatine is a natural substance, you can get it from your foods as well as in supplement form. It is safe for athletes to use. Do your research, find what you like, and try it out. Creatine is not a magic pill. However, if your diet and nutrition are in line, creatine can help you reach your fitness goals. Source: Edible Reno-Tahoe https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/1631738595006-M9Y2EF81ZKOQQ3DGNOCA/Untitled+design+%289%29.png Mena Minutes - Consuming Fats Does Not Equal Weight Gain I know this may come as a shock to you, but it really is true: Eating fats will not make you fat — if you are making the right choices in fats and, of course, eating them in moderation. You have a variety of fats to choose from, so it can be hard to distinguish between what is healthy for you and what is not. It’s true that all fats contain about nine calories per gram; however, not all are created equal. Let’s discuss the differences between a healthy fat and a fat you should avoid. You want to stay away from saturated and trans fats, which increase your risk of heart disease and cholesterol level. Think processed foods such as cheese, cookies, and crackers. Trans fats also can occur naturally in our foods, such as in whole dairy products and red meats. Try to keep these to a minimum in your diet — no more than 10 percent of your caloric intake. Healthier fat options are monounsaturated fats. According to the Seven Countries Study, Grecians were not dying of heart disease, despite eating high-fat diets. Researchers found that monounsaturated fats were behind their good health. You can find these healthy fats in nuts, peanut butter, avocados, olive oil, and sesame oil. Another healthy fat option is polyunsaturated fats, which can help improve cholesterol levels. These are omega-6 and omega-3 foods. You can find these healthy fats in walnuts, sunflower seeds, salmon, tofu, and trout. Eating the right fats can help you feel fuller longer, which, in turn, helps you to not overeat and to be successful in maintaining and losing weight. The key here is to watch your portions. I advocate measuring your foods and knowing exactly what you are eating and how much. If you sit at your desk or watch TV while mindlessly eating nuts, you most likely will find yourself gaining weight, even though they contain healthy fats. Don’t just drizzle your olive oil from the bottle, but, rather, use a tablespoon. Avoid processed foods, measure out your portions, and add regular exercise to your week, and you will be on the right track to being fit and healthy! Source: Edible Reno-Tahoe https://www.evokefit.com/specialty-programs daily 1.0 2024-12-17 https://www.evokefit.com/specialty-programs/group-fitness monthly 0.5 2022-02-02 https://images.squarespace-cdn.com/content/v1/5e7924781559325fd8cfeb2a/582d398f-d6e8-48c7-963f-2eef522591cf/Revision+%2832524%29.png Specialty Programs - Group Fitness https://www.evokefit.com/specialty-programs/mena-minutes monthly 0.5 2026-02-10 https://www.evokefit.com/specialty-programs/personalized-training monthly 0.5 2022-02-02