Spring is Finally Here!

The days are getting longer,
brighter and warmer!  Its time to shed some layers, dig out some shades and get outside!

Everywhere you look, people are biking, walking, running - anything to get outside and feel the sunshine; its so wonderful to feel the excitement run through our veins as we think of the possibilities of new challenges & adventures in the season ahead!

What activities have you planned this Summer that will FILL you with EXCITEMENT & CHALLENGE;  what will feed your PASSION;  What will make you feel like a kid again - wearing a huge grin, leaving you filled up with satisfaction, fulfilment & excitement;  What will it be that you can't wait to get back at it as soon as you can?

I've decided on a few things myself.  I felt a bit let down last summer - felt it ran away on us rather quickly, leaving me without a permanent sense of the just said emotions.  I promised myself i would not let that happen again SO - I am join the Women's Volleyball League, signing up for tennis lessons, joining the TBay Cycle Club again; as a family we will plan some mountain bike adventures, boating, hiking & camping trips, and some travel.  I am just about to book some races - triathlons, running races, and mountain bike races (very excited to have my 13 yr old daughter join in as well).  I have given myself some challenges such as remaining CONSISTENT with workouts and sport - rather than letting a busy life interrupt at will.  (Yoga everyday instead of a few times a week). This all takes a lot of planning, commitment and help from the family - but we are all willing and supportive.

We all know how important it feels to have a sense of PURE PHYSICAL ACCOMPLISHMENT - to feel your spirit soar with excitement; to bask in the glory of accomplishing or mastering a goal or skill - and to cross a finish line - and to have that wicked grin of pure satisfaction all over your face!

So what are you planning this season?

Please share with us on Facebook 'Evolve and Transform'


CONSISTENCY

Plan shorter more achievable times to workout such as 30 minutes everyday and grow from there.  OR, practice one exercise every single day (ie plank), and increase the length of time (or reps) that you perform this exercise every few days or each week, for one month to get amazing results!  The trick is making it a daily habit and sticking with it - BE CONSISTENT!


Nutritionally speaking
- choose one great habit to stick with everyday for one month, such as a green smoothie.  You could also plan to have one amazing salad with dinner everyday or choosing 3 days a week as no meat days.  Get creative based on your goals and BE CONSISTENT!


SELFIES - Help motivate others!
Send in some ANY TIME selfies in a yoga pose...
Post them on FB or email so I can post here! 


 

Stay on track with your FITNESS & NUTRITION goals with these TIPS;


-  Check in daily with your GOALS & VISUALIZE SUCCESS!


-  EAT SMART!  Eat to FUEL yourself!  Treat snacks as FUEL time instead of snack time.

-  Be sure to get enough Sleep;


-  Surround yourself with Positive, Like Minded people;


-  Reward yourself along the way as you achieve goals!



EVOLVE is very proud to be working out of the Canada Games Complex in Thunder Bay Ontario. There are many positive features now including Childcare! Have a Hot Tub or Sauna after a YOGA class, or training session, sign the kids up for swimming lessons while you achieve your fitness goals with our Personal Training programs.

There are 2 cardio rooms, a weight room, stretching areas, squash courts, swimming, running track, lockers, showers, suana, hot tub, child care and much, much more!
The choices are fantastic which will cover YOUR NEEDS so you FOCUS on RESULTS!


EVOLVE has a SUCCESSFUL, PROVEN training system in place for YOU. One that provides INTELLIGENT TRAINING combined with SMART NUTRITION & TIMED RECOVERY SOLUTIONS.  A highly successful training system which covers key components - ALL NECESSARY TO FUEL SUCCESS.  We take your RESULTS SERIOUSLY, SO SHOULD YOU.

WHATEVER your GOALS are ...

WE WILL EVOLVE and TRANSFORM YOU!



EVOLVE

Tanya Covello

Owner, Trainer, Teacher, Facilitater

Located at The Canada Games Complex

420 Winnipeg Avenue

Thunder Bay, Ontario

1 807 621 4060
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E.A.T. PROGRAMS


("Evolve and Transform" Programs)


These nutritionally packed information nights are filled with educational, inspiring & motivational information that will FEED + HYDRATE your body & mind.  The EAT Programs were implemented to bring you up to date with current research regarding nutrition, supplements, hormones, hydration, exercise, meditation & relaxation, sleep, recovery & much, much more.  It gives you the education, tips, tools & support to remove unwanted weight for good, eliminate self sabotaging messages, and gain amazing health & vibrancy!

EAT Programs will soon be available online - email us to reserve your spot today!



Summer 2015 - GREEN SMOOTHIE Challenges starting soon!

E.A.T. for the HEALTH OF IT!

807 621 4060

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YOGA


YOGA is for EVERYbody ...
every size, every age, everyone, anytime.  Yoga will lift your spirits;  Improve your outlook;  Build strength & confidence;  Improve mobility & stability;  Increase  flexibility;  You will feel younger and you will increase energy, vigour and vitality!

Just give it a try!

Yoga options at EVOLVE:

One on One Yoga & Yoga Therapy
Private Small Groups - Yoga & Yoga Therapy
Private Yoga classes (by request for all ages, all levels & all bodies!)


SPRING YOGA CLASSES NOW UNDERWAY.

Please call if you are interested in joining or dropping in.


WEDNESDAYS 5 - 6pm - now till June 17th
FRIDAYS 4:25 - 5:25pm - now till June 19th


-  All classes are held at the Canada Games Complex.

-  These classes are for ALL LEVELS.  Includes YOGA, Breath Skills and MYO FASCIAL work (with lacrosse balls, golf balls and more)

-  You do not need a membership to join, but you must REGISTER WITH    EVOLVE.  PLEASE CALL OR EMAIL IF YOU ARE INTERESTED.


Need some help with postures at home?

Watch for our upcoming video library of all things YOGA!



YOGA for ATHLETES

EVOLVE IS PROUD to be Teaching YOGA to many Athletes in our Region including:  Thunder Bay Thunder Bolts Swim Team;  Thunder Bay Diving Club;  Competitive Swimmers; Competitive Hockey Players;  Soccer Players;  Triathletes and Long Distance Runners.

YOGA has many proven advantages for athletes. 

If you have a team seeking a competitive edge in
HOCKEY, SKIING, SWIMMING, BASEBALL, SOCCER, SKATING, FOOTBALL, RUNNING, CYCLING...

Every Athlete will improve in their Sport with YOGA.  Call Today.



YOGA at the OFFICE

Corporate YOGA Programs available - start your own Workplace Yoga Challenge!

Take a 45-60 minute Yoga Class at work each week as a challenge and feel the benefits immediately.  More energy, mobility & flexibility, stamina, vitality and more.  Our programs are safe, effective, and result oriented - suited for every body, in any state & any shape.

Call 807 621 4060


EVOLVE has YOGA options for everyone:
Programs, Workshops or Classes including Private Group Classes with your friends & family, Corporate Programs, Yoga at School, for the Athlete and for Competitive Teams.

YOGA will absolutely make you feel amazing!

Call or Email to receive information on any of our Programs...
807 621 4060

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FITNESS

Personal Training is a smart way achieve your Fitness & Health goals safely & effectively.  We have been training, coaching, teaching & motivating for almost 20 years with a solid & successful track record.

There is no magic shake, supplement or tool that will get you fit and healthy!  Only through smart, consistent exercise & clean eating combined with proper sleep & recovery gets you the body of your dreams.  Don't put it off any longer, make 2015 your year!


Sign up for Personal Training, SEMI - PRIVATE  TRAINING, or SMALL GROUP TRAINING to reach your Fitness Goals FASTER!

We provide Training solutions for Athletes & Teams of all ages and levels.  Programs are custom made based on goals, age & levels.

We also provide personal training programming for anyone rehabilitating back into sport or workplace. Get back fast & strong!



REMOVE WEIGHT

GAIN STRENGTH & ENDURANCE

ACHIEVE A LEAN GORGEOUS PHYSIQUE

BECOME FLEXIBLE & AGILE

BE CONFIDENT, ENERGETIC & VIBRANT!



EVOLVE has a SUCCESSFUL, PROVEN training system in place for YOU. One that provides INTELLIGENT TRAINING combined with SMART NUTRITION & TIMED RECOVERY SOLUTIONS.  A highly successful training system which covers key components - ALL NECESSARY TO FUEL SUCCESS.  We take your RESULTS SERIOUSLY, SO SHOULD YOU.


THERE ARE ONLY A FEW SPOTS LEFT FOR PERSONAL TRAINING SESSIONS!  Hurry up and CALL 
807 621 4060
(more spots will open up in April)
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NUTRITION


GREEN SMOOTHIES!

Learn all about these Green Miracles!
(sometimes Red, Purple or Blue) and YES, they taste AWESOME!
 

EVOLVE Offers many Nutritional Programs to support and guide you - to Get Healthy For LIFE!  
 
Cleanses, Detoxing, Pre & Post Workout Nutrition, Clean & Healthy Snacks, Quick Meals, Appetizers & Desserts and more!

Grain Free, Gluten Free, Dairy Free, Vegan or Veganish - we have the tools to guide you and teach you to make smart, effective choices.

  

IF YOU WANT TO GAIN STRENGTH, LOSE INCHES, LOOK AMAZING & FEEL INCREDIBLE, then CALL for your consultation TODAY!

E.A.T. and be your BEST!
807 621 4060
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