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Strategist & Real Coaching

Consider me your partner in growth. I'm not about cookie-cutter solutions. Your brand deserves a strategy as unique as its story. Together, we'll dive into the nitty-gritty of data, weaving it into a strategy that's not just effective but authentic. It's about turning insights into actions that propel your brand forward.

Collaborating isn't just about telling you what to do – it's about guiding you through the process, offering insights, and empowering you to make informed decisions. We'll collaborate, learn, and adapt as we navigate the dynamic world of marketing.

  • Get off your Butt Day: Let's Move!
    Hello Evolve Family! Happy Get off your Butt Day! Today is the perfect day to remind ourselves to get up, get moving, and make progress toward our goals. Whether it's a small step or a big leap, every bit of movement counts.I know that sticking to our goals can be tough, especially when life gets in the way. But today is a great opportunity to refocus and remind ourselves of the benefits of being active. Regular exercise can improve our physical and mental health, boost our energy levels, and help us feel more productive and accomplished. So, today, let's commit to doing something active, no matter how small it may be. Take a walk around the block, do some stretching, or try a new workout. To make things even more exciting, we're offering an additional raffle ticket to all those who post about their activity on social media and tag Evolve. Here's how you can participate: Snap a picture or share a post on Facebook or Instagram about your activity Tag Evolve in your post using the hashtag #GetMoving #EvolveTrainingCenter Get an additional raffle ticket for a chance to win a prize! Let's make today the start of a new habit that will benefit us in the long run. Remember, every step we take is one step closer to reaching our goals. Motivate each other and show the world that we're committed to taking care of our physical and mental health. Don't forget to tag your friends and family to join the challenge too! Let's get off our butts and move! Best, The team at Evolve Training Center
  • Unlock Your Potential: The Power of Motivation and Discipline
    Dear [Fname], Are you feeling unmotivated and struggling to stick to your fitness goals? It's important to remember that motivation and discipline are both crucial in achieving success. While motivation is the drive that ignites our passion and enthusiasm, discipline is the consistency and perseverance that keeps us moving forward. Motivation is the spark that gets us started, but discipline is the fuel that keeps us going. Without discipline, our motivation can quickly fizzle out and our goals can become unattainable. On the other hand, discipline without motivation can feel like a chore and it can be difficult to stay committed. The key to success is to find a balance between motivation and discipline. When we combine our passions and goals with consistent and persistent effort, we can achieve great things. Here are some tactical tips to help you stay motivated and disciplined on your fitness journey: Set SMART goals: Specific, Measurable, Achievable, Relevant and Time-bound goals are more likely to be achieved than general goals. Create a routine: Establishing a daily routine can help you stay on track and make it easier to stick to your goals. Read more on our blog for what Coach Mark suggests to stay on track. Find accountability: Share your goals with someone who will hold you accountable and provide support and encouragement. If you ever feel like canceling on yourself, no problem, but you would never want to leave your workout partner hanging. You guys can encourage each other and hold each other accountable along your fitness journey. Tag your workout partner on social media for an extra raffle ticket to increase your chance to win!! Reward yourself: Celebrate your successes along the way and reward yourself for meeting milestones. Stay focused: Stay focused on your goals and remind yourself of why you started. Remember, motivation and discipline are both essential for success. By combining your passions and goals with consistent and persistent effort, you can achieve anything you set your mind to. Keep pushing yourself, Evolve
  • Focus on 5
    Hello Evolve Family! Work can feel like a never-ending grind when you're not chasing a clear goal. A SMART goal template can help you clarify your motivations, set a clear direction for you and your team members, and ensure you're able to celebrate the wins when they come along. But what exactly is a SMART goal, and how does it differ from a regular goal? What is a SMART goal? All you have to do is focus on 5 things! The letters of SMART stand for: Specific Measurable Attainable Relevant Time-Bound Setting fitness goals can be a daunting task regardless of your fitness level. With so many options and goals, you’ll need to find methods to help you stay on track. One of the best ways to do this is by applying the SMART goal planning method. The SMART acronym is a framework that will enable you to write goals that drive greater impact. Write goals with each of these aspects in mind, and you'll be able to quantify how far you've come and how far you have left to go against your goal. When you reach the milestone you articulated in your SMART goal, you'll be able to celebrate knowing that you achieved something tangible and impactful. Follow rule #1: Don't get comfortable! Have you read our new blog post? Connect with Coach J on his advice for building a blueprint for success in the New Year! While most of our resolutions revolve around fitness and a healthy lifestyle, the number one resolution this year is to complete your New Year's resolution. Keeping this commitment for eight weeks or so is a challenge in itself. Learn how to set effective and smart goals to stay on track! Click Here to Read More See you on the mats! The team at Evolve Training Center
  • Get your Hulk on (without smashing things)
    Happy Stress Awareness Month! Yes, you read that right - we’re celebrating the month of stress. Why, you ask? Because acknowledging the existence of stress is the first step in managing it. Here are a few fun facts about stress: The word "stress" comes from the Latin word "strictus," which means "tight" or "compressed." So, the next time you feel stressed, just remember that you’re basically a human accordion. Stress can actually be good for you in small doses. It can help you stay alert and focused in certain situations. Think of it like a superhero power - use it wisely! On the other hand, chronic stress can wreak havoc on your health. It can cause everything from headaches and fatigue to heart disease and depression. So, it’s important to take care of yourself. Life can be stressful. Stress can be a real pain in the neck (and shoulders, and back, and... you get the picture). But fear not, because at Evolve Training Center, we have just the thing to help you release your stress and boost your mood: working out! Now, you might be thinking, "Isn't martial arts just another source of stress?" Not at all! In fact, practicing martial arts can actually help you reduce stress and increase overall well-being. Here's how: Endorphin boost: Exercise releases endorphins, which are natural mood-boosters. The high-intensity workouts at Evolve Training Center can help you release pent-up energy and reduce feelings of anxiety. Mind-body connection: Martial arts require focus and concentration, which can help you clear your mind and reduce stress. By focusing on your movements and breathing, you can let go of stressors and be present in the moment. Community: Training with a supportive community can help you feel connected and reduce feelings of isolation or loneliness. Our classes are filled with like-minded individuals who support and encourage each other. It's important to take a moment to reflect on the impact that stress can have on our daily lives. That's why we're excited to share our new blog post, "Unmasking the Myth: Why Stress is Just an Illusion.” We'll see you on the mat, ready to kick some stress in the you-know-where, The Evolve Training Center Team
  • Celebrating YOU
    Greetings, awesome members of Evolve Training Center, We think you're pretty incredible (yes, you!). So, we've decided to dedicate a whole day to celebrate and appreciate YOU! That's right, it's Member Appreciation Day at Evolve Training Center, and we've got a ton of surprises in store. Join us on Saturday, April 29th for a day full of fun, fitness, and gratitude. Here are just a few of the things you can look forward to: Recognition of Accomplishments: We're thrilled to honor our members who have achieved new levels in their training journey. Come witness the promotion ceremony for Kids JJ and celebrate the hard work and dedication of our members. Delicious Food: We know that training can work up an appetite, so we're providing some tasty treats to keep you fueled and energized. Open Mat Session: Bring your friends and family to train alongside you during our open mat session. It's the perfect opportunity to share your love of martial arts with your loved ones and experience the joy of training together. Member Shoutouts: We want to hear from YOU! Share your favorite Evolve Training Center memories or success stories on social media using the hashtag #ETCMemberAppreciation, and we'll feature some of our favorites on our channels. We could go on and on, but we don't want to give away all the surprises. Just trust us, this is a day you won't want to miss. Thank you for being a part of the Evolve Training Center family, and for showing up day after day to push yourself and support your fellow warriors. We appreciate you more than words can express, and we can't wait to celebrate YOU on Member Appreciation Day.
  • Hop into Spring with Evolve Training Center!
    Dear {FNAME} With Easter just around the corner, we wanted to take a moment to wish you all a happy and joyous holiday season. We hope that this email finds you and your loved ones in good health and high spirits. As a martial arts gym, we are all about discipline, focus, and hard work. But we also know that it's important to take some time to have fun and enjoy the holidays with our families and loved ones. So, this Easter, we want to encourage you to take a break from your training and hop into spring with us! Whether you celebrate Easter or not, this is the perfect time to recharge, reset, and refocus on your goals. Spend some time with your family, do some outdoor activities, or simply take a break and relax. We want you to come back to your training with renewed energy and enthusiasm. As always, we are here to support you on your martial arts journey. Our instructors are ready to help you reach your full potential and achieve your goals. We have some exciting new classes and programs coming up, so be sure to stay tuned for more details. Finally, we hope you join us for our SaturDATE April 15th: Evolve's Egg-cellent Easter Egg Hunt! We are hosting a thrilling Easter Egg Hunt on the weekend, with hidden treasures scattered all over the place for your little ones to discover. This community event is entirely free and perfect for families looking to enjoy a fun-filled day together. In the meantime, we hope that you have a wonderful Easter holiday filled with laughter, love, and lots of chocolate. We can't wait to see you back at the gym soon! Happy Easter from the Evolve Training Center Management Team!
  • SaturDATE: Evolve's Egg-cellent Easter Egg Hunt!
    Greetings, Easter is just around the corner, and we at Evolve are thrilled to invite you and your family to join us for a weekend full of fun and excitement. We have planned some fantastic activities to make this Easter a memorable one for you and your loved ones. Firstly, we are hosting a thrilling Easter Egg Hunt on the weekend, with hidden treasures scattered all over the place for your little ones to discover. This community event is entirely free and perfect for families looking to enjoy a fun-filled day together. But wait, there's more! We are also offering a fantastic Family Day activity, where parents and kids can participate in a Jiu Jitsu class at 9 am. It's a great opportunity to learn new skills, build strength, and spend quality time together as a family. After the class, the Easter Egg Hunt will begin at 10 am sharp. So, bring your loved ones and join us for an exciting Easter weekend at Evolve. We can't wait to see you there! The Evolve Training Center Team
  • Attention all warrior women out there!
    Dear [Fname], In honor of National Women's Day, we want to celebrate the power and strength of all women out there. And what better way to do that than by talking about the incredible benefits of practicing martial arts! Let's face it - the world can be a tough place for women. We often face challenges and obstacles that can make us feel powerless and vulnerable. But martial arts gives us the tools we need to stand up for ourselves, both physically and mentally. We learn to be confident in our own bodies, to set and achieve goals, and to defend ourselves if necessary. But let's not get too serious - after all, we're celebrating! So to keep things light, here's a little joke for you: Why did the martial artist break up with her boyfriend? Because she kicked him to the curb! All joking aside, though, we're truly passionate about the benefits of martial arts for women, and we'd love to share that with as many people as possible. Earn a Raffle Ticket for a Chance to Win a Prize! Leave a Yelp Review Have you recently trained at Evolve Training Center and experienced the ultimate martial arts experience? If so, we want to hear from you! Share your story and let others know why you are a warrior for this amazing community by leaving a review on Yelp. Did you find the training to be of unparalleled quality, with top-notch facilities and a supportive community of fellow martial artists? Did you receive a comprehensive martial arts education that took your skills to the next level? Did you feel surrounded by welcoming and inclusive coaches and fellow warriors who pushed you to be your best? By leaving a review on Yelp, you can help others discover the benefits of training at Evolve Training Center and become part of our community of dedicated martial artists. So don't wait - share your experience today and let others know why you are proud to be a warrior for Evolve Training Center! Invite Friends to Join You in March Madness Are you ready to unleash your inner fighter and take on a challenge that will push you to your limits? Then join us for our March Madness challenge starting March 20th! We're inviting all of our warrior women and friends to join our team and show off their skills and strength. This is a chance to push yourself to new heights, challenge your limits, and be a part of an incredible community of women who share your passion for martial arts. We hope you'll join us in celebrating National Women's Day by recognizing the power and strength of all the incredible women out there. And if you're feeling inspired, we'd love to see you on the mat! Evolve
  • Find your pot of gold
    Happy St. Patrick's Day, Evolvers! Dear [FName] Happy St. Patrick's Day! Today is the day to wear green, dance a little jig, and enjoy a pint of Guinness. Here at Evolve Training Center, we like to celebrate in our own way - with a kickin' workout. In honor of this festive occasion, we're inviting you to come train with us and feel the luck of the Irish. You don't need to have four-leaf clovers or a pot of gold to be part of our martial arts family. We'll teach you the moves that will make you feel like a leprechaun jumping around the gym. What better way to celebrate the day than with a little bit of humor? Q: Why do people wear shamrocks on St. Patrick's Day? A: Because real rocks are too heavy! We hope that joke made you chuckle a bit, but let's get serious for a second. As much as we love to have fun, we take your training seriously. We want to help you achieve your goals, whether it's to get in shape, improve your technique, or compete at the highest level. Remember to stay safe, wear green, and keep training like a champ. May the luck of the Irish be with you, always! Kick off St. Patrick's Day with a martial arts workout at Evolve Training Center! Share a photo of yourself in green at the gym and tag us for a chance to win an extra raffle ticket. 🍀💪 Keep Shamarockin', The Evolve Training Center Team
  • Get ready to unleash your inner warrior!
    We're excited to announce that it's time to celebrate `your incredible achievements! Whether you accomplished your New Year's resolution or simply participated in our challenge, we're proud of your hard work and dedication. On March 25th, we're inviting all participants who completed the Solution to Your Resolution challenge to join us for a day of celebration, community, and fun. We welcome and encourage you to invite a family member or friend who you know would benefit from listening to inspirational stories, and help them begin their journey, just like you have. We're throwing a Warrior Party that you won't want to miss. So mark your calendars and get ready to party like the true warriors you are! We can't wait to celebrate your successes and all that you've accomplished. But that's not all - we also want to hear from you! As part of the celebration, we'll be sharing testimonials from participants on their journey through the Solution to Resolution Challenge. This is an opportunity to reflect on your accomplishments and inspire others who are on a similar path. We'd love to hear your story and share it with our community. If you're interested in sharing your testimonial, please email us at Please note this event is only for those who joined the Solution to Resolution Challenge. Don’t worry, if you missed out, we have another challenge around the corner. Stay tuned!
  • SaturDATE The First Date
    Evolve Family, We're excited to announce that starting this month, we'll be hosting a monthly family day on the 3rd Saturday of every month! This free event is a chance for our community to come together and celebrate the bonds we've built not just on the mat, but off it as well. Each month, we'll have a different theme and activities for families and members of all ages to enjoy. We'll also be highlighting and supporting local businesses in our area, so it's a great opportunity to show some love for our community. We understand that it's important to have a balance between training and social time, and that's why we've created this event to encourage our members to connect and build lasting relationships beyond the gym. It's also a chance for families to come together and have some fun, while reinforcing the importance of staying active and healthy. Why Ikon Coffee? In honor of National Caffeine Awareness month we wanted to Kick it up a Notch at Evolve Training Center. Similar to Ikon Coffee's focus on ethical sourcing, we at Evolve Training Center prioritize ethical and responsible training practices. We strive to create a safe and inclusive environment where everyone can feel comfortable and empowered to push themselves to their limits. Overall, both Ikon Coffee and Evolve Training Center are dedicated to a journey of continuous improvement and growth. Whether it's sourcing high-quality coffee beans or providing top-notch martial arts training, we are committed to pursuing excellence and building strong relationships along the way. We hope to see you all at our first family day this month and look forward to building stronger connections and supporting our community together. Best regards, The Evolve Training Center Team
  • Join the Madness
    Evolve Training Center Members, Join us for Evolve Training Center's March Madness Event! We're thrilled to announce our upcoming tournament, where you'll have the chance to show off your fitness skills and compete for some amazing prizes. We can’t wait to see the energy and excitement you’ll bring to the tournament, and we’re honored to be your training center of choice. Let’s make this a March Madness to remember! START DATE Teams Announcement - March 1 Selection Week - March 13 Start March 20 - April 16 Only 16 teams can join CRITERIA Teams of 5 (all ages) Team Name Attendance Based EARNING POINTS Attend a class get 1 pt. All 5 team members attend class the same day for double pts. Bring a new guest to start the trial during guest week (Week 1 and Week 2) get 2 pts. Each class guest attends gives you 1 additional pt. Guest signs up as a member get 3 pts. If you're interested in participating in the March Madness tournament, please sign up here. We're excited to see you on the mat! Best regards, The Evolve Training Center Team
  • The Motivation to Continue
    What is done outside of the gym is equally important to the big picture of your New Year's resolution. Motivation and discipline are two sides of the same coin and are both required for success in any goal. If there is a goal you wish to accomplish, your urge to engage in that process is motivation, and the amount and duration of your effort is discipline. Think of motivation as your initial burst of inspiration. Discipline is the thing that keeps you moving toward your goal long after the excitement has faded. It allows you to stay focused on your goals and enables you to stay in control of yourself and of your reaction to any situation. Self-discipline is like a muscle: the more you train it, the stronger you become. This is why what is done outside of the gym is equally important to the big picture of your New Year's resolution. What are some ways to practice self-discipline to keep you on track? Meal Prep Having your meal planned could be argued that it is more important than your actual training. There is a saying in fitness, "You can't out-train a bad diet." Let's keep this super simple. For starters, let's eliminate fast food or eating out. On that note, meal prep would be ideal. This way, your food is controlled by you both in portion as well as nutrition. What I do, is I will write out a breakfast, lunch, and dinner menu (snacks as well, if you're into that) at the beginning of my week. Then I post it in my fridge. I'll do the grocery and prep as much as I can to make the meals a cinch to finish off. I'll cook my proteins in advance or cook and freeze other things. Meal prepping helps me stay on track and away from random meals, like the run-of-the-mill "I don't feel like cooking when I get home, so I'll just turn into this "drive-thru" really quick" meal. Also, plan fun outings sometimes. A pick-up game of any sport, a hike, a catch with your kids, a bike ride, etc. It's a great, no-brainer way of doing something active in a relaxed state. Hydration Let's talk about water. Normally, you should consume half of your body weight in ounces. If you're training hard and sweating every day, consider more to replenish what gets lost. Once again, to keep it super simple, let's avoid Sodas and sugary drinks like commercial juices. With this approach, you will stay hydrated more and reduce your sugar and caloric intake. Those who like a little "pick me up" drink containing caffeine actually contribute to dehydrating your body further, so be aware of your choices. I start every morning with a tall glass of citrus water. It is the very first thing that enters my body every single day. Among the benefits mentioned above, water helps flush your body of unwanted/unneeded material. Get your rest! The next component to this is rest. In addition to getting 7-8 hours of sleep at night, you should rest your body 1 or 2 days a week during your New Year's resolution. Here at Evolve, rest is a part of your training program. Regardless of your fitness level, we advise that you incorporate 1 to 2 days of rest to prevent burnout and avoid injuries. Not getting enough rest could very quickly turn into "overtraining." If you are overtraining, you will likely have a lack of energy and motivation, and it will prolong your recovery and progress. Meditation Last but not least, an additional activity that can be practiced outside of the gym is meditation. Meditation is important because it can cause a shift in your emotions and focus. A great way to start your day is to do a 5-minute meditation session, or you can recharge your mind in the middle of the day with a meditation session. If you have trouble sleeping at night, meditation is a great way to help you fall and stay asleep. Other benefits include lower stress, reduced anxiety, enhanced mental health, curbs your appetite, helping maintain greater focus, a great way to practice gratitude. In conclusion, New Year's resolutions are a great way to set goals and make positive changes in your life. But when it comes to martial arts and fitness, what you do outside of the gym is just as important as what you do inside. Consistency, nutrition, sleep, and stress management are all key aspects of achieving your fitness goals. So, don't just focus on hitting the gym, but also on making healthy choices outside of it. Not only will it be easier to hit your goals but also create better habits!
  • The Solution to Your Resolution: Building a Blueprint for Success
    As with any other year, many of us will kick off 2023 by making New Year’s resolutions to become fit and healthy. While less than 10% of us complete our New Year’s resolutions, you can be a part of the elite minority by setting achievable fitness goals and making the most of the resources that can be available to you. While most of our resolutions revolve around fitness and a healthy lifestyle, the number one resolution this year is to complete your New Year’s resolution. Keeping this commitment for eight weeks or so is a challenge in itself. Setting fitness goals can be a daunting task regardless of your fitness level. With so many options and goals, you’ll need to find methods to help you stay on track. One of the best ways to do this is by applying the SMART goal planning method. SMART stands for Specific, Measurable, Attainable, Relevant, and Time-based. Let’s break this down: Specific: Be clear and narrow in your goals. (I want to lose 15 lbs instead of I want to lose weight). Measurable: Goals should be quantifiable and trackable in ways to show progress. Using weight loss as an example, record a 1-2 pound weight loss each week. Attainable: Setting smaller realistic goals to prevent you from being discouraged. Be honest with yourself about where you are fitness-wise as well as your other commitments and schedule, not to set too rigid or high of a goal for yourself (A good starter goal is to work out/attend classes 2-3 times a week). Relevant: This is where you look at the impact this goal will have on your life and, in a sense, become the “Why” of your goal setting. (I want to lose this weight so I can fit into that suit/dress I bought a year ago). Time-Bound: Setting a time limit or deadline for your goals will help keep you focused and prevent any feeling of aimlessly wandering through your plan. This portion should be both realistic and challenging. (I want to lose 15 lbs in two months). Here are a few other examples of goals to shoot for: Try new fitness classes: If you’ve been a gym rat your whole life, maybe give Boxing for fitness a shot. It’s a practical, fun, and fantastic way to get a new workout. You will get great cardio and muscular endurance and the benefit of being in a friendly class setting so you can have some fun and laughs with your workout. Become a part of a community with the true accountability and encouragement we all want to receive. Train for an Event: Whether it be a Spartan Race/Tough Mudder event, a 5K, or a full marathon, signing up for these events aligns with many of the SMART goal-making points. Prepping for these events will require you to set smaller goals to attain the bigger ones. Try a Martial Art: Within all Martial Arts, there are levels and milestones to reach. Each requires you to set goals similarly, like advancing from white to blue belts or even preparing for the competition. You will need to develop training goals in alignment with the goals you wish to accomplish. Need a vehicle and roadmap to success? If you are ready to meet your New Year’s Resolution goals, join the challenge today with Evolve Training Center. Our Solution to Your Resolution Camp, starting January 30th, is unique because it uses the martial arts culture and philosophy to build good physical, mental and spiritual fitness. Boxing 4 Fitness, FitCamp, Muay Thai Kickboxing, and Brazilian Jiu-Jitsu are some of the major courses here at Evolve. Complement that with a well-educated approach to mobility, strength, conditioning, and recovery by our Coaches, and you have the tools to start and continue a healthy and active lifestyle. Each participant will receive guided courses, a guide packet with various exercises and training logs to track activity, and bonus courses along the way. How can you join? Click the link below! Join us for the orientation January 21st before kickoff January 30th. We look forward to seeing you on the mats and supporting you in your goals for the New Year!
  • Kicking it up a Notch
    It's National Caffeine Awareness Month, and we'd like to discuss the pros and cons of everyone's favorite stimulant: caffeine. As martial artists, we know the importance of keeping our bodies in top condition. But how does caffeine fit into our training routine? The Pros of Caffeine If you do take caffeine in any form, you already know that it does have effects such as an increase in focus, alertness, and endurance. Hey, for some, it's the only thing that will get you going in the morning like myself. Hell, don't even talk to me if I haven't had my morning cup of joe. That first sip in the morning, especially when the house is quiet, and I'm the first one up, brings on that feeling of gratitude and ambition like no other. Believe me; I get it. Let's face it. There will be times in life when you feel like your battery is low. Maybe from a lack of sleep, an overwhelming schedule of activity, gloomy weather, etc. Since we can't go back in time and get more sleep last night, a dose of caffeine may be the only remedy at that time. And it could help. Brain fog and muscle fatigue are natural for everyone, athletes and non-athletes. It isn't the easiest thing to keep a high energy level with high morale 100% of the time. A dose of caffeine can immediately remedy these things and get you through a workout, project, or a long drive. There is some truth to that Red Bull is giving you wings. Although I don't suggest you try to pull off that aerial move, you've been dying to try it on the mat. There's also a drink called "reality," Lol. Caffeine also has the benefit of staving off muscle soreness. It does have properties that transport proteins faster throughout your body to aid in muscle repair. With all these benefits, why would I not add caffeine to my regimen if I haven't already? Slow down, tiger! There is a cost to everything. Read on. The Cons of Caffeine Caffeine is addicting. Just take a look at all the Starbucks stores within a few blocks of each other. No cap, but their coffee is not all that great (and I'm a coffee drinker), just like a McDonald's burger is hardly a burger. But they sell like crazy. No matter the amount, caffeine can and will also cause jitters for some. Excess amounts of it will make even the caffeine connoisseur have the case of the shakes. One thing you don't ever want to have is bad sleep quality due to caffeine. But best believe it does happen. Then it becomes this never-ending cycle of "I didn't get enough sleep, so I need more caffeine, and the caffeine kept me up all night, so I didn't get enough sleep." Through my decades of experience with caffeine, as a young, super busy, full of energy, lack of sleep college student with a full load of classes and a nightly part-time job, an athlete, and now a career man, husband, and father, I have built ways of using caffeine to benefit me, without its ill effects. It all comes down to timing and consumption. Take your form of caffeine as early as possible and very far away from your regular sleep time. Having a solid and consistent work and workout schedule can further help this, as you'll know when you do need a jolt and when you don't. For example, I have a cup of coffee once in the morning and then a cup of tea right after lunch, and that's it! No more. Don't ingest any caffeine if you don't need it. Caffeine shouldn't be a social drink. Don't have a coffee just because you're going to the coffee shop with a friend. If you haven't consciously scheduled it, don't do it. And, of course, keep your dose to one serving. Don't drink the whole carafe of coffee, and you don't need the entire tall can of Monster. Yuck! Caffeine-Free Alternatives & Random Facts about Caffeine No matter what I have said in this blog or how I personally intake caffeine, YOU DON'T NEED IT. A consistent workout schedule and a healthy diet provide you with the best source of energy, your natural energy. Working out regularly keeps your throttle and fuel lines clean, and just like a car, when those things are clean and clear, and you have the proper fuel, your vehicle, in this case, your body, is a high-functioning machine. Fun Facts Did you know that caffeine is the world's most widely used psychoactive drug? Caffeine is also called "an ergogenic aid". This term is used by us kinesiologists. I guess it makes it sound less gravel than saying "psychoactive drug" Same same but different. I once ordered the Jamaican blue mountain coffee at Philz. I thought it had more caffeine because it was 10 bucks a cup. Did I just get swindled? To this day, I still don't know if it's the caffeine in the Red Bull/Monster, or the vast amounts of sugar in those drinks that you're getting high off of. Either way, I think it's a rip-off. Do you need a jolt and want to try something different? Try Vitamin B12, a smoothie with more citrus fruits, herbal tea, and a healthy meal. In the spirit of National Caffeine Awareness Month, we challenge you to try a caffeine-free alternative next time you need a boost and share it with us. Join us on Instagram and Facebook to share your favorite caffeine boosters and alternatives. Whether you're a die-hard coffee drinker or prefer to get your energy from a smoothie, we want to hear from you. Use the hashtag #EvolveCaffeineAwarenessMonth and tag us @EvolveTrainingCenter to be featured on our social media pages and earn an additional raffle ticket. You might just find a new favorite way to get your energy up. And remember, whether you're fueled by caffeine or not, we're all in this together as members of the Evolve Training Center community. Let's keep pushing each other to be the best we can be!
  • Prospects on Trial: What to Expect from Us
    Hey {FNAME}! We hope your free trial has been going well and that you've had a chance to spend some time at Evolve and get to know us. If you haven't made it to all the classes you wanted to try, you still have a few days left in your trial! Here’s what you should do first to get the most value out of your free trial: [Step 1:] Try something new! What class have you always wanted to try? [Step 2:] Bring a friend or accountability partner! [Step 3:] Create a realistic schedule and commitment to yourself. Schedule a time with our coaching staff to put together a plan! To help you get up to speed, here are the top three questions our new members usually have on the first day, answered right in front of you, so you don’t have to hunt around for the answers: [Question 1:] What should I bring to class? Bring water to stay hydrated, slippers for stepping off the mat, your gear, and arrive 15 minutes before to get situated/registered. [Question 2:] How long is the class? Each class is about 45 minutes long. You are welcome to come early or stay late and use our cardio corner fully equipped with weights and cardio machines (ie. stairs, bike, treadmill). [Question 3:] What is the cost? Since there are just a few days left, we wanted to make sure you know all about our Membership Pricing and welcome you to the family! Please review and contact us with any questions. We are happy to go over it in detail at the front desk to help you get to your goals this year! Thank you so much for giving us a try! We hope your trial has been awesome! See you on the mats!
  • Feel Your Personal Best
    Hey {FNAME}! I just wanted to mention something that you should NOT skip over or miss about Evolve Training Center. Do you know that superhero feeling you get after finishing an intense workout session? At Evolve Community Center, you'll feel that every time you come in. Whether you are an avid gym-goer or want to keep healthy in the comfort of your own home, don’t forget we offer Zoom classes online for easy accessibility designed with you in mind. It's time to EVOLVE! If you have time and haven’t already, schedule a time with our coaching staff to get acquainted and discuss your goals! What do you say? See you soon! Evolve Training Center Staff
  • Two Week Trial at Evolve Training Center
    Hey {FNAME}! Evolve Training Center here. We just wanted to reach out and congratulate you on taking your first steps to get involved with Evolve Training Center. At Evolve, we are on a mission to use our martial arts and fitness platform to build strong individuals and communities in the Bay Area and beyond. We're South San Francisco's premier martial arts academy, providing expert instruction in Brazilian Jiu-Jitsu and Muay Thai for kids and adults, as well as fitness classes to keep you active. Are ready to start your journey with a curriculum structured for proven success? Become part of a culture that recognizes that your mind is your only limitation; and a community that embodies motivation, inspiration, and accountability to evolve into the best and strongest version of you. Call today or schedule a time with our coaching staff to get started! Evolve's priority is... your safety, your well-being, and a quality workout under one roof. --- Your safety is our top priority, so we are offering online classes via Zoom and in person classes. (Check the schedule below!) To start your 2 week free trial: 1. Pick your first class from our schedule below. 2. Please fill this digital waiver. 3. Decide when you're ready to take a class! 4. To join us on Zoom, grab the Meeting ID and password above and launch Zoom (you may need to install it as an app on your device). Download it ahead of time by finding Zoom in the app store on your phone or signing up for free at 5. If you will be joining us in person, please contact us via email or call us at 650 615-9322 so we can reserve your spot. Masks are optional on the mats. To ensure safety please use your judgement to stay home if you are not feeling well. Please be sure to complete the waiver. --- Check out the Evolve social media channels to get a feel for what our online teaching is like. Evolve's Facebook Evolve's Instagram Thank you so much for getting involved. We are doing our best to give our students everything we can and it means a lot that you're joining in. We are here for you and we'll get through this together. Contact us at or 650-615-9322 with any questions. The team at Evolve Training Center
  • Feedback
    Hey there! We are sorry to see you go and would like to express our gratitude for the time you have spent with us. Your support has meant a great deal to us and we are proud to have been a part of your fitness journey. Before you leave us, we would like to request your valuable feedback on your experience with our gym. Your input will help us to continually improve and provide a better experience for all of our members. To complete our feedback survey, please follow this link: Feedback Form We hope that this is not goodbye forever and that you will consider re-joining us in the future. If there is anything we can do to assist with your decision, please do not hesitate to reach out. Thank you once again for your support and we wish you all the best in your future endeavors. Sincerely, The team at Evolve Training Center
  • We Miss You at Evolve Training Center!
    Dear [FName], We hope this email finds you well. We noticed that you haven't been to Evolve Training Center in a while, and we wanted to reach out to see how you're doing. We miss having you as a part of our community, and we'd love to see you back in the gym soon. At Evolve Training Center, we believe in the transformative power of martial arts. Whether you're looking to improve your physical fitness, build confidence, or learn self-defense, our classes offer something for everyone. And with a supportive and inclusive community of students and instructors, you'll always feel right at home. We understand that sometimes life gets in the way and timing isn't always ideal. That's why we'd like to extend a special offer to you: a complimentary one-week pass to come back and train with us. We're confident that once you experience the energy and excitement of our classes again, you'll be hooked. So why wait? Get back to the mat and rediscover the joy of martial arts. We can't wait to see you soon! Best regards, Evolve Training Center
  • Let's Get Back to Kicking and Punching!
    Dear [FName], How's life treating you? We've been missing your friendly face around Evolve Training Center and wanted to touch base to see if there's anything we can do to get you back in the gym. You know what they say, "If you want to feel good, start punching and kicking." And we think you could use a little extra mood boost! We understand that life can get in the way sometimes, but we want you to know that we're always here to support you. Whether you're looking to improve your fitness, develop your martial arts skills, or just have some fun, we've got you covered. So if you're ready to get back to kicking and punching, we'd love to have you back at Evolve Training Center. As a special welcome back offer, we'd like to offer you a free trial class so you can experience the benefits of martial arts for yourself. Just let us know when you're ready and we'll get you set up. We can't wait to see what you'll accomplish this time around! Take care and stay awesome, The Team at Evolve Training Center
  • The Comeback is Stronger Than The Setback!
    Dear [FName], We hope this email finds you doing well! It's been a while since we've seen you at Evolve Training Center and we wanted to check in and see if there's anything we can do to get you back in the gym. We know that life can be unpredictable and that sometimes our timing just isn't right, but we want you to know that you are always welcome back at Evolve. We believe in the power of martial arts to transform lives and we know that you have the potential to achieve great things here. So if you're ready to make a comeback, we'd love to have you back at Evolve Training Center. Whether you're looking to pick up where you left off or start fresh, we've got a variety of programs to suit your needs and schedule. And as a special welcome back offer, we'd like to offer you a free trial class so you can experience the benefits of martial arts for yourself. Just let us know when you're ready and we'll get you set up. We can't wait to see what you'll accomplish this time around! Remember, the comeback is always stronger than the setback Sincerely, The Team at Evolve Training Center
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