We can do hard things. Fortune favours the bold. Work hard, play hard. Ok, we get it. There’s value in hard work, so what does that actually look like in the studio? We know that most forms of exercise improve mood. Movement releases endorphins, helps manage stress, and gives you that small dopamine hit from doing something good for yourself. You can get that from walking your dog, dancing with friends, or a yoga class. But training to Momentary Muscular Failure (MMF) hits a

When I started as a trainer at the Kensington studio 12 years ago (wow), I thought I had a pretty good handle on fitness. Looking back, I see I had a lot to learn. These are the lessons that have made the biggest impact on me, the ones that changed how I coach, and how I take care of myself. 1. Exercise is a tool, not a punishment. I used to feel like I was a slave to the gym and I had to put in endless hours. The gym should be part of your life, it shouldn't be your entire l

CrossFit, Pilates, kickboxing, group classes, aqua-size, bodybuilding…There’s no shortage of options when it comes to fitness. I remember trying a strength training class awhile ago, and the instructor proudly mentioned that the workout would never be the same and we could expect a totally new routine every class. As someone who has worked in fitness for over a decade, I was curious about the exercises they’d come up with, but I also realized something important: I’m not the

Everyone should strength train, but why is it especially important for women? The evidence is clear: strength training should be a non-negotiable for women at every stage of life. If you’re not convinced yet, let’s walk through why it matters, phase by phase. Adolescence / Youth (ages 5–15) The old belief that strength training stunts growth has been thoroughly debunked. In reality, there’s no such thing as “too early” to start building strength safely. You might not picture

March is recognized as International Women’s History Month , and there isn’t a better time to hop in our time machine and look at the history of strength training for women. Today, you’d be hard-pressed to find a medical professional who doesn’t advocate for the health benefits of resistance training for women. Strong muscles and bones reduce our risk of chronic disease, improve metabolic health, support joint integrity, and are one of the most powerful tools we have to preve

For decades, the recommendation for heart health was simple: Do more cardio. Get your steps in. Walk, jog, run, spin to your heart’s delight. And yes - daily movement absolutely improves health. But it’s not the only piece that matters. More recently, research has made something clear: building a stronger body helps build a stronger heart. So how does pumping iron keep the heart pumping? Here’s what strength training does for cardiac health: 1. Lowers Blood Pressure Regular r

It seems that over the past decade, we’ve seen an explosion of messaging about the importance of “loving yourself.” Somewhere along the way, self-love became synonymous with buying a new purse, eating a cupcake (or two or three), and racking up a bill at a luxury spa. Once you strip away the marketing, it’s worth asking: what does self-love actually mean? Don’t get us wrong - treats can be great. An indulgent spa day can be a meaningful way to acknowledge how hard you’ve be

We’re officially halfway through Dry January! Taking even a short break from alcohol can offer some excellent health benefits: improved sleep quality, better hydration, steadier energy levels, clearer thinking, and often noticeable changes in skin, digestion, and mood. For many people, it’s also a valuable reset that highlights just how much alcohol (even in small amounts) can influence day-to-day wellbeing. We checked in with a few members of our team who have been participa

We’ve probably all heard or scrolled past a post advocating for a whole foods diet, so what does that really mean? "Processed foods" has become a bit of a bad word and our certified holistic nutritionist, Raquel, would like to clear up some of the confusion and take the fear out of food labeling. Let’s break foods down into three categories: 1. Whole foods This is food in its completely natural form, fresh off the vine, bush, tree, or root. Think apples, carrots, berries, or

If you’ve been out for a walk recently, you’ve probably seen someone walking or running by with what appears to be a tactical vest on. How exciting! You’ve just been exposed to 2025’s biggest fitness trend: the weighted vest. These vests look intense, but the idea is pretty simple - you strap on extra weight to make your everyday movement a little more challenging. Some say weighted vests can: Improve bone density Build strength and muscle mass Boost endurance Increase calori

How to keep your edge for summer activities by trying something new this winter I think it’s safe to say that the warmer days are behind us - we’ve had our first snowfall, the golf courses are closing for the season, and I’ve officially packed away my camping gear. This summer in Calgary had a bit of everything: an active June with our Step Challenge, an unusually rainy July, and a beautiful (yet buggy!) August to wrap up. Personally, I’m more of a summer person, and I’ve be

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Welcome to winter! Who ever was dreaming of a white Christmas got her wish! We at Evolved Health wish you a holiday that brings meaning...

Fall into a routine that works – I recently invited a friend of mine to come try the Evolved Health workout. I explained to her what it...