https://www.facebook.com/225938707922969/

Evolve FIT

We are an online fitness community! I’m Erica Funk from Rexford KS, but was born and raised in Nebraska (Go Huskers!). While there, I lost 25lbs! EVOLVE F.I.T.

I am married to a very hard working farmer/rancher and the proud mom of a very active little girl. When I was in college, I lived the typical student’s life - eating and drinking a lot! It wasn’t until I was nannying in New Jersey at the age of 19 that I truly fell in love with working out. The family I worked for bought me a YMCA pass as part of my salary, and I worked out as much as I could, whi

le playing basketball, volleyball and softball. After losing the weight, I became addicted to working out! One I returned home, I continued to workout and did a number of different restrictive programs and lost even more weight. Fast forward years later I kept doing those fad diets/meal plans and even did a few fitness competitions. In my last Tri-Fit competition I got injured. I realized my body was super stressed, and due to the injury so my nutrition fell off as well. I had been so strict for so long that I ended up gaining a bunch of the weight back and struggled to find a balance with workouts and nutrition. That’s when I decided it was time to take back my life, and hired myself a coach. I am so thankful and blessed that I took a leap of faith. I have gained a piece of life back and found freedom when it comes to eating. I still eat healthy and enjoy some of my favorite foods every now and then without the guilt! l really love the accountability and the community! was founded in 2017 to help women from a distance eat right and workout from anywhere. The nutrition plan that I had made back then was one size fits all! That is not the case nowadays! I recently relaunched my business EVOLVE F.I.T. Fitness and Nutrition Coaching. I decided to become a certified nutrition and training coach to educate women on how to fuel their bodies to feel good and enjoy life. I love to watch their physiques change. I love how they get their confidence back. I love when they finally see the big picture that they are working on themselves so they can be more present in their families lives! offers 6 month plans that include fitness and nutrition. I have learned over years of yo yo dieting myself that you can’t create a lifestyle doing it. That’s why my program is 6 months long so I can help you create the habits you can do on your own. I don’t tell my clients what to eat and I don’t restrict them. My goal for you is that you don’t ever need a coach or do another diet again. I still do Trifit Competitions once a year! I love to have a goal. I have learned that our bodies go through seasons and you need to prepare for the current season of life you are in. Fun Fact:

I work part time from home for a lip balm company based out of Colorado as an AR Specialist. I have been with them for over 8 years. My certifications include:
ISSA Personal Fitness Trainer, Youth Fitness Trainer, Fitness Nutrition Coach
PN Level 1
AAAI/ISMA Phase 1 Yoga Instructor
NCI Level 1 Coach
NCI Level 1 Mindset Coach
CRT Trainer

03/01/2024

🥳FriYAY...Let’s get that workout in before the weekend starts! 💪👊

02/29/2024

02/28/2024

⭐️This cottage cheese bowl recipe is fast, easy, convenient … and is even great for meal prep since you can make it ahead of time!

It’s loaded with protein. You can enjoy it as a snack or breakfast.

If you want, you can sub out honey for the maple syrup in the recipe.

✅TIP: For even more benefit, double-check the label of your cottage cheese to make sure it contains probiotics. Many do, but some don’t.

🍎Apple Cinnamon Cottage Bowl🍎
(serves 1)

½ cup (112 g) 2% cottage cheese
½ apple, chopped
1 Tbsp pecans or walnuts
½ Tbsp maple or agave syrup
Pinch pumpkin pie spice

Place all of the ingredients in a serving bowl and stir gently. Eat immediately.

Note: This will also keep in the fridge for 3-4 days. To stop the apples from turning brown, sprinkle with lemon juice.

02/27/2024

💪 Popeye loved SPINACH for a reason ...

It’s loaded with vitamins and minerals, like A, C, K, the B complexes (including folate), iron, calcium, potassium, and magnesium.

🥬Plus, it’s bursting with carotenoids, which are powerful antioxidants that support the immune system by fighting free radicals and reducing stress and inflammation.

And here’s something you may not know … spinach also contains nitrates, which support a healthy heart by relaxing blood vessels and lowering blood pressure.

✅ You can eat spinach raw, in salads, smoothies, or sandwiches … or you add it to recipes (everything from eggs and soups to stir-fries).

What’s your favorite way to add spinach to your meals? 👇👇👇

REFERENCES:
www.healthline.com/nutrition/foods/spinach
www.livescience.com/51324-spinach-nutrition.html
www.healthline.com/nutrition/lutein-and-zeaxanthin

02/26/2024

💪 WEEKLY CHALLENGE! 💪

Ready to unleash your strength?

I sure hope so, because this week it’s time for a STRENGTH-TRAINING Challenge.

🔥Your Mission: to complete 3 strength training workouts.

A few reasons working your muscles is good for you:

Healthy aging – Most of us start losing muscle (and gaining fat) at about the age of 30. You can help stop or slow that process by working out.
Feeling stronger – which can help you stay more active and involved
Better blood sugar control – decrease your chances of developing diabetes
Boost metabolism – lose weight more easily & improve your immune system
Strengthen bones – reduce your risk of osteoporosis
Better heart health – your heart is a muscle, after all!
Reduce injury risk – through improved balance, coordination, & flexibility
Boost mental health – reduce symptoms of anxiety, depression, & PTSD

For this challenge, you can do whatever resistance workouts you enjoy … or you can do the quick strength circuit below, which requires only a resistance band.

15 Squats: https://media.giphy.com/media/fYHUeuuuFa3VFBOLzA/giphy.gif?cid=ecf05e47j1t5fedocvm7cu03dg4lx7al8g37phhanmsghaha&rid=giphy.gif&ct=g
15 Resistance band rows: https://i.gifer.com/47e0.gif
12 Lunges each side: https://media.giphy.com/media/cXHxOJu8vEwhoApxjy/giphy.gif
12 Push-ups: https://media.giphy.com/media/7YCC7PTNX2TOhJQ6aW/giphy.gif
15 Glute bridges: https://giphy.com/gifs/8fit-fitness-workout-7EeEk7QIUVKbV5RWzn
Plank: 60 seconds
Rest 1 minute
Repeat for a total of 2-3 times through

(TIP: If you do a total body workout, take a day off between workouts to let your muscles recover.)

❓Are you in? Let us know in the comments!

REFERENCE:
www.healthline.com/health/fitness/benefits-of-strength-training

02/22/2024

Give me all the tacos please and thank you!

02/21/2024

🌟Sauces and dressings can turn a plain meal into something “extra.”

This very simple (and good-for-you) vinaigrette contains this week’s food of the week, avocado oil ... and you’ll want to add it to your list.

It’s obviously great as a salad dressing ... but it can also dress up just about any veggie side dish.

🥑So Simple Avocado Oil Vinaigrette 🥑
(makes about 3 servings)

1 Tbsp apple cider vinegar
1½ Tbsp Dijon mustard
¼ cup avocado oil
Salt and pepper, to taste

Whisk together the vinegar and mustard in a small bowl.

Keep whisking as you slowly pour all the avocado oil into the mixture. Taste and season with salt and pepper to taste. Enjoy!

02/20/2024

🍅What’s your favorite way to eat TOMATOES? 🍕

If you’ve been stuck in a tomato rut … it’s time to mix it up a little bit!

😲There are actually more than 10,000 varieties of tomatoes on the planet, including colorful heirloom varieties that date back centuries.

Each tomato has its own flavor based on its sugar and acid profile. For example: orange tomatoes are less acidic than red tomatoes and have a milder taste.

🍅 That being said – ALL tomatoes are an excellent source of micronutrients like vitamins A, C, and K, as well as folate and potassium.

Plus, they’re an especially great source of lycopene, which may help protect you from the sun’s ultraviolet rays.

The redder the tomato, the more lycopene!

Eat them raw or in sauces, soups, or stews. You can also roast, saute, or stuff them.

Besides pizza, what’s YOUR favorite way to eat tomatoes? 👇👇👇

REFERENCES:
www.healthline.com/nutrition/foods/tomatoes
www.healthline.com/nutrition/lycopene
www.chicagobotanic.org/plantinfo/smart_gardener/tomato_different_color

02/19/2024

🚫 WEEKLY CHALLENGE! 🚫

Welcome to your NO FRIED FOOD CHALLENGE.

That’s right: This week your challenge is to AVOID eating anything that’s been fried.

Just a few reasons why your body will thank you:

Fried foods are calorie vs. nutrient dense – which means they offer very little “bang” for your calorie buck.
They usually contain trans fats because of the high cooking temps. Trans fats are linked to a number of serious health problems.
They can increase the bad cholesterol in your blood, which is associated with heart disease, diabetes, and stroke.

Instead: experiment with OTHER foods and cooking methods! Try steaming, baking, roasting, or making stir-fries.

Are you in on this challenge? Comment below (and share your fave cooking tips/alternatives below!)👇

REFERENCE
www.webmd.com/diet/news/20170622/how-bad-for-you-are-fried-foods
www.healthline.com/nutrition/why-fried-foods-are-bad

Address

Rexford, KS

Telephone

+13034753760

Website

facebook.com

Alerts

Be the first to know and let us send you an email when Evolve FIT posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Our Story

I’m Erica Funk, founder of Evolve Fit, the wife of Warren Funk and mom to a very active infant, Kaitlyn, who we adopted in 2016. I fell in love with working out when I was a nanny in New Jersey at the age of 19 or 20. The family I was working for bought me a YMCA pass as part of my salary. I started slowly working out by attending step aerobics and lifting weights. I worked out as much as I could, while playing basketball, volleyball and softball. All the sports I loved. While there, I lost 25lbs! Yes 25lbs, crazy to think but in high school and college I weighed a lot and didn’t like how my clothes felt. And of course being in college I thought it was best to eat like everyone else and drink. After losing the weight I was addicted! Once I returned home I got a membership to a kickboxing club where I could do classes or weights. I was working out 2x a day, I know you think what the heck! As I got older my life changed, moved to Colorado and started my life here with Warren. I worked out when I could or found a job at a club where I knew I could get a workout in. Years passed, my metabolism changed, I hit a plateau and I tried to stay as active as possible. I thought I was eating the best I could but knew something wasn’t right. One of my dear friends helped me find a plan which led me to my passion of helping others feel better and more confident in our own skin. I lost a few pounds and inches which helped my energy level. Then I did a 12 week program that helped to shed a few pounds and meet my goal of doing a photo shoot, including hair, makeup, outfits, and photos. It was such a rewarding experience that I want to help others achieve a goal that they have dreamed about. I knew I wanted to help more people so I decided to get my Personal Fitness Trainer certification through ISSA in May 2017. I want others to live life to the fullest, take leaps, jump high, and achieve what they can.