Evolve Coaching, LLC

09/10/2025

So many of my clients were blown away to realize that walking isn't a great way to build muscle. It is wonderful for fat loss, heart health, digestion and multiple other things.. but building muscle... not so much.

LIFT WEIGHTS! 💪 Push yourself in your workouts with resistance, progressive overload.. then watch how your body changes 😍

Muscle growth comes from the stimulus of the activity and how much it actually stimulates muscle tension/contraction. It also comes from the length of exposure to that stimulus. And finally, is that stimulus being strategically intensified over time? All movement is good movement. In a country where the majority of folks aren’t even meeting bare minimum requirements for movement, my aim is to encourage folks to do SOMETHING, but I’m a realist and I field the complaints of the average person daily who feels stuck or frustrated with their current state. And upon some further questioning, it’s not hard to understand why folks are stuck and it’s usually do to their lack of progressive overload strength training (lack of muscle building progress) as well as their inconsistency with nutrition (which helps lower body fat to a point to see the muscle growth). So if your goal is to continue to grow muscle, seriously consider making progressive overload strength training your main modality. All the other modalities are different tools for different jobs.

05/23/2025

My client has been busting her butt and playing the long game since she started with me in February of 2024, but she is now sub 200 as of this morning, having lost 36.5 pounds so far, and our deficit phase has JUST started!!

I am so proud of her for all of her hard work, patience, and perseverance. She has had such wonderful results so far, and I'm excited to see where she ends during our deficit!

Over the last year, we started in a deficit, went into a reverse/maintenance, and are now diving into another dieting phase. Because she has played the long game, her metabolism is in such an excellent spot!

CONGRATS ON SUB 200, and we are JUST starting girl!

03/21/2025

Function First Spine and Sport "Believe in Fort Dodge"

Function First: Spine and Sport opened in June 2021 in downtown Humboldt. At that point, Cynthia VanSickler had been a chiropractor for nine years.



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10/25/2024

It's been a hot minute!

I wanted to post a little info about body composition, body recomposition and body fat distribution, because knowledge is power, and I want to help people reach their goals by sharing information that is helpful!

First, let's talk about body fat distribution. Have you ever wondered why someone may be the same scale weight as you, but their body shape is completely different? This comes down to genetics; how a person's skeletal structure is, muscle insertions, hormones and fat cell distribution.

**We cannot choose where we gain and lose fat from, unfortunately. We also cannot change our skeletal structure or muscle insertions. But we can appreciate our bodies for what they are able to do, and be thankful we have opportunity to better them.

Body composition has to do with the proportions of fat, muscle, bone and water. Things like skinfold measurements, DEXA scans and bioelectrical impedance monitors help to identify these ratios and give us a better idea of things we need to be aware of or work to change, if that is the goal.

Body recomposition is the process of losing fat and gaining muscle. This is the process I take most of my clients through when we start working together. We focus on your nutrition, strength training, cardio if warranted, and work on building sustainable habits so we can see change as a biproduct of our consistency.

It has been a common conversation between me and most of my clients at some point, when we talk about scale weight, to have a weight goal. At one time I even had one myself when I first started to workout; and it's okay to have one.

I guess what I want to express, is that the scale weight that you were in high school or pre-baby or 10+ years ago may not be attainable. It might be, but I would urge most to focus more on body composition/recomposition than the scale, because more than likely your ideal body is going to weigh more :) When we have more muscle on our frame, we actually appear smaller, because muscle is dense tissue, fat is not. Does muscle weigh more than fat? No, but it takes up less space.

How does one accomplish recomposition?
They focus on consistently eating high protein; and strength train to build muscle. It takes time! Months, years, decades for some people; but it's never too late to start!

To clear somethings up about weight loss; You will lose both fat and muscle during a deficit or weight loss. A calorie deficit (diet) will get you scale weight loss. There is a breakdown or catabolic state to get to desired result.

The goal of recomposition is to build muscle, and reduce body fat, therefore changing your appearance and proportions of fat and muscle tissues on your frame. Body recomposition is not strictly weight loss, although it can happen.

If you take anything away from this post, I would just urge you to focus on eating more protein and building muscle. The scale is a tool for data; don't let it rule your life.

A few pictures I grabbed that are good examples of recomps, both these ladies are on Instagram mama.bear.fit5 and thegymnurse.

10/01/2024

Something to keep in mind for my medical weight loss peeps! Also, if you’re wrapping up or tapering off; have a plan! Get a coach or someone to help reverse you out of your deficit so you don’t yo-yo or gain too quickly. Post-diet or caloric deficit, your body is highly susceptible to fat gain.

I can help! 💪🏻🙌🏻

09/30/2024

Popping on here just to say that the most successful clients, athletes, or people in general who set out to make real changes in their life, are very good at self-reflecting. If there's more they could be doing, they recognize it, embrace the challenge and then put in the work to get what they're after.

You will notice that my client dropped almost 4.5 pounds in 7 days. She is very active, could find all the excuses in the book if she wanted to, to slack on nutrition, but she set out to dial things in and really see what she can do. You will also notice how CONSISTENT she was to her macro goal, and isn't far above or below; she's locked. This is how you get results!

This is the power of consistency, fueled by a belief in herself that she can do hard things. You can spend all the money on coaching you want, but if you are not disciplined enough to put in the work, you will never have what you want.

My client believes in herself.

You should too!

You are capable and are steering this ship!

PROUD!

08/31/2024

This reel is so important!
Keep protein high.
Lift weights.
Build muscle.
Stop worrying about the dang scale!

https://www.instagram.com/reel/C-G6ucSNaDZ/?igsh=MWJkNDE2emRrMTlteQ==

07/10/2024

Absolutely! People do not have magic super powers. It's all about priorities. You can be the best version of yourself, you just have to prioritize the big pieces to get there (protein, sleep, exercise, recovery, hydration) and not worry about the minutiae (trans fat in a box of crackers or brands of supplements etc).

Focus on the big picture! Yes, small, daily wins, add up over time.. just make sure those daily wins are part of the big pieces that matter MORE.

Humans are capable of doing great things. Being in this industry for 15 years, I’ve been fortunate enough to see folks overcome massive obstacles that would stop most of us in our tracks. The human spirit when focused, intentional, and consistent really is super powerful. So when it comes to the basics of quality nutrition as it pertains to weight management, asking an individual to be prepared, be mindful, and be patient isn’t really all that much to ask. Of course it comes down to individual obstacles and circumstances as well as a host of psychological variables, but the “work” itself is rather simple. Time management, prioritization, patience, and consistency are necessary in order to play this long game. Life will always throw very unexpected challenges at you. The ones who succeed are the ones who can ebb and flow with this challenges and not allow for prolonged derailment.

07/08/2024

So much success with my clients lately, it's so wonderful, and I have to share!

This client came to me with determination to change habits that weren't benefiting her, and a goal to create sustainable ones. I am happy to say, she has done just that!

She started at 270 # and currently down 31 # sitting around 239 # and we aren't done yet! She decided to work with a med spa and received Semaglutide injections while working with me on dropping calories into a deficit in a sustainable manner. Because we are reversing and adding calories back in responsibly after wrapping up injections, she continues to drop scale weight.

Everyone can benefit from building sustainable habits, and this client has proven that there are no days off! She knew that once injections were done, she would need to rely on the habits she has built and the knowledge she's gained from tracking, to continue pushing towards her goals. She has also been consistent in tracking, getting her workouts in, hydrating, and keeping me in the loop through this process!

I am thankful she has allowed for me to help guide her through these deficit and reverse processes responsibly; as many do not have a course of action either during injections or after injections stop. I would urge those who use medical weight loss injections like Semaglutide to have a process put in place for how they will maintain their loss.

Congrats to my client, who has shown up for herself and really put in the work and learn good habits!

Send a message to learn more

06/26/2024

Another client of mine has shown up for herself and really put in the work over the last 3.5 months!

She started at 236 pounds and is currently down 18 pounds and counting!

This is a mama who works full-time, has two kiddos under 4 years old, and has been super consistent in her efforts!

We are wrapping up a deficit phase and heading into a maintenance before starting another dieting phase in the upcoming months.

This client has learned a lot about what works and what doesn't when tracking macros, and she has found time to workout even with a super busy home life! She has done a wonderful job of making her health a priority and making time for herself

06/26/2024

I am so proud of this client of mine!

Since November 2023 (starting at 203), she has lost 51.4 pounds, currently sitting at around 151 pounds!

How did she do it?

Well, besides the fact that she has more will power than most (her belief in herself is no doubt how she has found such success!)

Every day she...

-Logs her food
-Aims to hit her macro goals
-Does some form of movement whether its walking, yard work, or a workout
-Aims to hit 10k steps
-Focuses on sleep
-Drinks plenty of water
-Is honest about her efforts; where she can improve and where she is doing great

She is now retired and focusing on her health; building these sustainable habits that will keep her moving and healthy in the years to come!

We started in a reverse diet, then moved into a dieting phase, and are now heading into a maintenance phase. We are not done yet! She continues to build muscle lifting weights, prioritizing protein, and her body continues to transform because of her consistent efforts! She looks absolutely amazing; each week as of late, she has told me how people comment and approach her about her transformation! So awesome!

Cheers to her! So proud of her and her continued determination!

You don't have to diet forever! Get someone to help guide you on your journey! You learn so much about yourself during the process!