Fitness and Sport Evolution, LLC

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White Salmon, WA
Fitness and Sport Evolution, LLC

Fitness and Sport Evolution specializes in both fitness training and sports coaching and conditionin

10/22/2025

Meet FSE Coach Liz ... 🥰

Liz moved to the White Salmon, WA area about a month ago and we loved her SOOOOO much that she's already part of the team and excited to train!!!

What FSE looks for in a coach is {obviously} experience ... but that is NOT the only thing that is required. What else is required to join our coaching team is compassion, real world experience with health & fitness, kindness, empathy, motivation, inspiration, commitment, kindness and trust.

That's a LOT of "values" we look for in a coach ... so we don't just "hire" anyone!

Now let's get back to Liz ... Liz brings SO much VALUE! I could go on and on about her but I'll just share a few things she brings to FSE:

* Real-world strength and durable fitness
* Ski conditioning for endurance, balance, and technique
* Fat loss that respects lifestyle and goals
* Mobility, balance, and proprioception for daily function
* Rehab and return-to-function with sport/duty focus
* Sports specificity for athletes and active individuals
* Nutrition coaching focused on structure and sustainability
* EMT/Firefighter fitness readiness
* Competition coaching/prep

Coach Liz will be our afternoon coach mainly ... two new "offerings" that are starting soon which will be coached by her are:

T/Th 4:00 p.m. Semi-private Training Sessions - Starting November 4th

Weightlifting 101 for Women - $249 for members/$299 for non-members
Kickstart Session {90 minutes} November 15th
Then,
M/W 5:00 p.m. starting November 17th - December 10th

**** If you'd like more information on these programs or any of our programming, please email fitnessportevolution@gmail.com

Welcome aboard, Coach Liz 💞

10/21/2025

FSE values taking the time to learn their clients. We don't just jump right into "training" you ... we spend time talking with you, observing your movements and then sit down with all of the information we gather and design a program specific for YOU. There is NO "cookie cutter" program here at FSE. You are promised a program that prioritizes your goals and works with your movement {body}.

"The other day I was designing a program for a 74 year old client and I realized .... I have NEVER designed her program thinking about her age. Instead, I design her program based on her goals, her doctors recommendations and her fitness level. She's sprinting, jumping, lifting, getting up and down off the floor ... really NO limitations!

However, I also have clients in that same age group that I DO have to consider medical conditions or limitations on what they can and cannot do.

But, for both of them ... it's looking at their ABILITIES, not their AGE ... and challenging them to grow and evolve from the place they are at right now ... ALWAYS ... grow and evolve!"

Everyone WINS at FSE. 🥇🏆

~ Coach Heather

Reach out today ... It's time!!!

10/20/2025

Looking for more accountability, more structure, and more fun in your workouts?
Semi-Private Training might be your perfect fit!

Each session is built around your personal goals — whether it’s improving mobility, building strength, increasing stability, or moving with more power and agility. You’ll train alongside others in a supportive, non-intimidating environment, guided by your coach every step of the way.

💪 Affordable.
💬 Encouraging.
🔥 Effective.

Join our growing fitness family today!

ALL levels are welcome 🤩 Exercise isn't for the Elite ... it's for YOU, it's for ME, it's for your Mom and your Dad, your Grandma and your Grandpa ... EVERYONE!

We've added another semi-private training session to our schedule.

T/Th 4:00 p.m.
Sessions begin November 4th

Reach out today for more information and to get connected with your coach!

10/16/2025

FSE client, Pam, showing us again what 74 can look like. “I’m in the best shape of my life”, Pam says!
Here’s the good news for you … it’s NEVER too late to explore and develop the best version of yourself ❤️ Let the coaches at FSE help show you what that looks like. Reach out today fitnessportevolution@gmail.com

10/14/2025

NEW NEW NEW NEW NEW NEW NEW NEW!!!!!!!!

FSE is excited to add a NEW semi-private training session to the afternoon schedule.

Tuesday/Thursday @ 4:30 p.m.
**** Starting November 4th ****

Led by COACH LIZ ... {She's an amazing, talented and passionate trainer with over 20+ years of experience}.

Semi-private training sessions are a VERY popular option for individuals ... most of the morning semi-private sessions are FULL.

Semi-private training sessions are popular for a variety of reasons:

#1 - More affordable so you can workout with a coach more often.

#2 - You grow into a "fitness family".

#3 - You still get individualized programming for your goals/injuries.

The only thing is ... you share the coach with UP TO 3 other individuals.

Reach out today to find out more about semi-privates and get started on your fitness journey sooner than later!

10/12/2025

Meet the *Bad A@@* women of Fitness & Sport Evolution.

These ladies ALL come with their own uniqueness ... but, what is shared amongst them all is TONS of experience, professionalism, care, kindness, commitment and passion for their work. 🥰

Meet Owner and Lead Coach Heather, Coach Kelly, Coach Liz, Coach Maria and Coach Tammy ... read more about each one here:

https://www.evolvefitcrg.com/coaches

And then contact us TODAY to get started on your health/fitness journey.

Remember, FSE is not just another personal training studio ... We are a 'boutique' studio in the gorge, specializing in personalizing programming and bringing you into a family!

08/22/2025

THE 2025/2026 SEASON ... be the person who is READY on Opening Day to begin their best season yet.

Instead of the person who begins "training" ON opening day ... and realizes they should have started earlier. 🙃

6-Week Progressive Ski & Snowboard Conditioning Program
Begins October 6th
Monday & Wednesdays 4:30 - 5:30 p.m.

ALL levels welcome ... and will be catered to your level of fitness & experience. PLUS ... it's guaranteed to be FUN!

We will focus on mobility, prehab exercises {to help prevent common injuries}, strength and dynamic movements.

This program will progress as the weeks go on. MUST pay for the entire 6-week program.

$539 plus tax ... and a gym membership is required during the program duration {which is NOT included in this price}.

Email me for more information ... Spots ARE limited. And EARLY BIRD special is 10% off the price of the program ... MUST sign up BEFORE September 15th for this price.

08/05/2025

Enjoying an epic training day … “One of the reasons I love running far and challenging, technical courses, is it takes me far away from busyness and crowds.”

~ Coach Heather

07/28/2025

All of my clients deserve applause and recognition, because this s**t is NOT easy!!!
But today, FSE client Pam gets the podium 👏🏻
Pam competes in the OR and WA Senior Olympics every year as a way to “check in” on her fitness. This year she set two goals for herself … #1 - Run the 200 meter sprint in less than 50 seconds and #2 - Run the 400 meter in less than 2 minutes! She did it … and she did it with flying colors 🙌🏻
This winter we spent a lot of time building strength with Pam … I mean “true strength” 💪🏻 Lifting sets of 2-3 reps with heavy weight in her compound exercises. But this spring we shifted because she needed to prioritize training for her running events. So we adjusted her programming to focus on “running specific” exercises and closer to her Olympic debut, we focused solely on sprinting mechanics and how to get her running cadence quicker!
She never missed a day. She trains with FSE coach, Heather, twice a week. And she was 100% injury free while training hard. To me that equals success! She even said she feels like she is in the best shape of her life at 73 years old!
Yes, it takes an experienced and good coach/trainer to help you reach your goals. But it also takes a dedicated client who shows up and does the work!
Congrats Pam … you deserve my loud applause today and everyday!!!! 💞

07/23/2025

The biggest thank you to ALL who are sacrificing time and energy to save our beautiful home 🙏

07/22/2025

Let’s talk “SHAPE” … a lot of people (especially women) have the goal of “losing weight” … and that’s fine! There is definitely a “healthy weight range” that each individual has, which is important. The KEY to losing weight is “MANAGE your food”!!!!! Just like you manage your finances in your household or job - knowing how much you can spend and how much your bringing in- you need to have some idea of what quantity and quality of foods your “purchasing” in order to have a handle and management of food. So let me say that again … to lose weight, your priority needs to be “food management”.
If you want to build “SHAPE” in your body … you know, have curves and contour … you must prioritize “Lifting HEAVY s**t” 💪🏻 (Strength training). These pictures show that you don’t get “big and bulky” if you lift heavy weights. I’ve been lifting heavy for about 20 years … and in return, I have “curves”, strength and increased performance in my sports.
What are YOuR goals? Any goal is great … but, whatever goal you have MAY need you to prioritize different things. Come on over to FSE and talk with a coach … we can get you started and educate you along the way!!!!! ❤️

07/02/2025

FSE specializes in creating strong bodies … 💪🏻❤️💪🏻

Address

White Salmon, WA

Telephone

+15419819634

Website

http://www.fitnessportevolution.com/

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