Size Matters!!

KNOWLEDGE IS POWER

2011-01-12T11:15:00.000-08:00

Hello Everyone I hope you are having a great week so far! I am looking in the gym and seeing so many new faces attempting to make 2011 the year they get results from their workouts. And even though I am not allowed to solicit members at the gym, because I don't officially work for Fitness First, I want to go up to the members that look lost. I want to ask them if they need help or if I can show them some things they need to be doing. The gym can be overwhelming and if you don't go in with a "workout plan" you will become a statistic. What statistic you may ask? The statistic that 1 out of every 12 people, whose New Years Resolution is to get in shape, actually stick to their guns and achieve success. THAT IS LESS THAN 10%. People fall out of the gym because of education. They do not know how to progress themselves, or simply do not know how or what equipment to use. I like for people to look at the gym floor like Russell Crowe saw numbers in A Beautiful Mind. (if you haven't seen it, GREAT MOVIE) Crowe played John Nash, and this guy was a genius! He could use mathematics to develop economical theories that actually were used by our nation. In the movie he could look a paper full of numbers and then certain numbers would just jump out at him, and then he knew what to do from there. That is the way I want everyone of you to look at the gym floor. Walk into the gym with a plan to do certain machines and exercises that day. When you do this, the gym floor doesn't seem as overwhelming anymore. Education is the weapon needed for the battle of the bulge! Take time to read articles, newsletters(such as mine), websites(such as mine):), and if needed, hire a trainer to help you to understand how to workout and to get results!

I came into 2011 with a resolution myself...TO HELP AS MANY PEOPLE AS I CAN TO ACHIEVE THEIR FITNESS GOALS! The difference between us is that I AM gonna stick to my resolution...ARE YOU??

TAKE CARE!

STILL HAVE A FEW MORE SLOTS FOR NAKED BOOTCAMP IN ALL LOCATIONS:

Merrifield- Wednesday@530am and Sundays@11am

Chantilly (begins 1/31/11) M/W/F @ 6 and 8am

Springield (begins TBA) M/W/F @ 8am

Tierre Jones, NSCA cpt
Evolution Performance Training
www.evolpt.com
www.twitter.com/evolpt (for announcments and upcoming events)

NEW YEAR'S SO-LUTION

2011-01-03T11:00:00.000-08:00

First off let me say HAPPY NEW YEAR! And with this new year I hope that you are going to be working on a “new you” for this year. Everyone knows that this is the busiest part of the year for trainers such as myself. This is the time of the year when people dust off that old treadmill that has used as a table in the basement. This is the time of the year when workout clothing made by under armor and Nike increase in sales . Yes everyone it’s New Year’s Resolution time!! (hold your applause please) However, it is also the time when people fool themselves into thinking that they will get into shape without first having a master plan. I have come up with some simple ideas to help you stick to your resolutions. The first is to strategically find a gym that is in close proximity to your house and/or work. This will eliminate any excuse about your gym not being convenient enough to your needs. It also helps when your gym located on the same route that you take when coming home from work. This helps eliminate a lot of excuses we tend to make, especially in the winter time! The second idea, is to get professional help. No not a psychiatrist…I am talking about a fitness professional. Whether you hire a trainer for one-on-one or join a boot camp, either will give you the accountability, and education to keep you focused on your goals! And the last idea, is to set goals for yourself EVERY month. Sometimes we make our goals too big, and when we think about them, they seem impossible to achieve. By setting small goals each month, it makes each goal seem attainable and easy.
Listen guys, this year I don’t want you to lose focus on your resolutions that you have set for yourself. Especially your fitness resolutions! I hope that you will use the ideas I have given , and find other ways to stick to your fitness resolutions, so that you will not only look good physically, but feel good mentally! HAPPY NEW YOU!!

NEWS AND EVENTS:

NAKED BOOTCAMP SIGN UPS, SPOTS ARE LIMITED!!

Locations:
Infinity Cheerleading: 2x a week- Wednesdays @ 5:30am & Sundays @ 11am

Springfield/Alexandria/Arlington: 3x a week- M/W/F 6-9am

Tierre Jones, NSCA cpt
Evolution Performance Training
www.evolpt.com
and follow us on twitter: www.twitter.com/evolpt

Tis the Season For...

2010-11-17T11:50:00.000-08:00

Hello everyone...I'MMMMMM BAAAAACCCKKK! Sorry again if you missed me! I figured I would start blogging again, because in my absence, I have seen a lot of things that I need to talk about. However, today I wanted to talk about this time of the year! With Christmas, thanksgiving, and New Years right around the corner, it brings lots of food, traveling, shopping, and joy of seeing family and friends. It also brings on that extra 5, and sometimes 15lbs. The number one reason is simple...excuses! Thanksgiving and Christmas usually bring lots of fattening foods, and less time to workout. The solutions for these things are simple. First, when sitting in front of all that delicious looking food, scan the table and process what foods are good and bad for you. Second, take your time! Don't try to get all your daily calories in one sitting...control your portions, and remember, it's okay to have leftovers. Now to conquer the other problem...the "I'm stuck at the mall and can't get my workout in" problem. The solution to this takes a little more discipline. First you still have to watch what you eat. The food courts in malls can be dangerous to the weak, with there chik-fil-a's and philly cheesesteak shops. The same rules apply...know what is good for you, and choose wisely. The second solution, is to knock out a quick 30 minute workout, whether it's just cardio, or a good home workout consisting of push-ups, sit-ups, and squats, will help and is better than not doing anything.

As we prepare for the holiday season, it is okay to enjoy the food and festivities, just remember all the hard work you have already done this year! Do not wait for the new year to start over...maintain what you already have achieved, so that next year you can set your goals even higher, and reach them! TAKE CARE!

NEWS AND EVENTS:

POWER BOOTCAMP FOR CHEERLEADERS-- FREE DEMO SESSION FRIDAYS 730-830 @ INFINITY CHEER

NAKED BOOTCAMP (WEEKEND EDITION)--STARTING 12/5/10 @ INFINITY CHEER

NAKED BOOTCAMP--STARTING 1/3/11--LOCATED IN CHANTILLY

**FOR MORE INFO ABOUT SIGN UP SPECIALS PLEASE CONTACT ME USING THE INFO BELOW**

Tierre Jones
Owner/Certified Personal Trainer
Evolution Performance Training
www.evolpt.com
www.twitter.com/evolpt
540.607.6731

ONCE A CHEATER, ALWAYS A CHEATER!

2010-10-04T09:30:00.000-07:00

Hello, and please allow me to re-introduce myself. I am Tierre Jones, certified personal trainer, and owner of Evolution Performance Training. I have to do this for my new followers, and also for my old ones, because it's been so long since my last post. Well I'm back, I hope you didn't miss me too much!

Now I have read about, and seen, these "zero tolerance" dietitians, nutritionist, and trainers telling their clients to "just say NO" to "bad" foods. The truth is that a lot of times people see results from these strict diets, then as soon as they get a craving for pasta, or brownies, they gain back all they lost. For those who train with me no that I always talk about a "gameplan"...for your strength training, cardio, and for the most important element, YOUR NUTRITION! The gameplan for nutrition is as simple as 1,2,3,4...days! Meaning a good way to lose fat faster is to "cheat" once every four days. But remember cheat meal...not a cheat day, or evening!!! However with this "cheat meal" there are some guidelines.

1. Eat your protein first!
2. Sit at a table...not in front of the TV
3. Eat better Snacks...Stay away from high sugar snacks
4. Adapt to change...remember as you get leaner your body will crave more carbs. SO BE CAREFUL

If you follow these simple steps and stay disciplined with your nutrition plan, you will see your body start to transform. And for once "cheaters will prosper"!

Tierre Jones
Owner/certified personal trainer
Evolution Performance Training
www.evolpt.com
www.twitter.com/evolpt

And the Winner is..........

2010-07-08T10:38:00.000-07:00

Hello everyone! I know what you are thinking...Tee where have you been? Well I haven't been slacking...I promise! Between trying to hire new staff, starting boot camps, and speed camps, I have been crazy busy, but not busy enough to talk about what is on my mind.

When I am at the gym, I see a ton of people training other people for whatever reasons, to lose weight, build muscle, or even for sports. Now I am not knocking anyone for helping someone else, but sometimes I ask myself...what made you pick that trainer? Now don't get me wrong I am not the greatest trainer in the world, who knows all...but I do ask myself if I wasn't a trainer, what would I look for in a trainer? For me it's as simple as 1,2,3. First, be certified through a national accredited organization. These days, you can get a "certification" online for $45, and by answering 10 questions. Here is the thing, there are only about a handful of accredited personal training certifications out there, NASM, NSCA, and ACE, just to name a few. These certifications actually require studying for months, as well as a good chunk of money just to take the test. Also these certifications provide the trainers with knowledge to deal with many types of individuals to help them attain a healthier lifestyle. The second criteria is, "Look the part". This simply means pick a trainer that not only knows what he/she is talking about when it comes to fitness, but can apply it to their lives as well. How can a trainer who is 30lbs. overweight, tell anyone how to lose even 10 pounds? Or, how can someone who has never played a sport teach an athlete proper form or techniques to use for their clients sports? (Things that make you go hmmm) The third is professionalism. If you are uncertain about who to hire as a trainer at your gym, just sit back and watch your prospects. Take a look at what they do while training their clients...are they eating in front of them...if so, RED FLAG! Are they watching other people instead of having all eyes on their client...if so...RED FLAG! I believe whether you are training one person or 10 people they deserve you undivided attention, because your clients are what's important now...everything else is secondary!

When choosing a trainer these are just three things that I would look for, but create your own requirement list, and choose wisely. HAVE A GREAT WEEKEND EVERYONE!

TIERRE JONES, CPT
OWNER/DIRECTOR OF SPEED DEVELOPMENT
EVOLUTION PERFORMANCE TRAINING
WWW.EVOLPT.COM
WWW.TWITTER.COM/EVOLPT

"Serious" Matters!!! - what tastes good, may not be good for you!

2010-06-03T16:32:00.000-07:00

Okay, if you read magazines, been to a nutritional seminar, have a personal trainer, or watch the biggest loser, you know that one of the main ingredients to gaining muscle and burning fat, is PROTEIN! Well, I always tell my clients to get a protein shake or powder to substitute for a snack or to obtain their daily protein needs. I always tell them, especially women, to get MUSCLE MILK because of the sweet taste. On Monday I was in for a rude awakening. One of my clients brought to my attention a Consumer Reports Magazine article about protein drinks and their high levels of very toxic metals: Mercury, Lead, Arsenic, and Cadmium. They tested 15 of the top protein drinks on the market and guess which one came out on top...(waiting)...yes you guessed it MUSCLE MILK!!! According to consumer reports, out of all of the protein drinks tested, it was the highest in all four of the toxic metals. And folks when I say the highest...they failed with flying colors. Muscle Milk finished tops, because of the four metals tested, they were an average of 9mg over the daily allowance. Now, you have to believe me when I say, I am my own lab rat...I usually try a product before I recommend anything, and muscle milk was by far the best in taste, which is why I recommended it! I also am an addict to EAS Myoplex, which finished a close second to Muscle Milk. After reading this article all I could do is shake my head. Here I am thinking this stuff was helping my clients, as well as myself, gain muscle, but instead I was turning them into walking No. 2 pencils!

So now what, well first of all, get as much protein as you can from your normal foods, such as chicken, tuna, lean beef, and eggs. There are still some good "clean" proteins out there. Designer Whey, Nitro-tech, or Iso-pure, are a couple that tested very low in these metals and taste so-so. But seriously folks, be careful with all supplements because very few are regulated by the FDA, so please be sure to ask a doctor, dietitian, or fitness professional/trainer before consuming anything!

***TEST ARE BASED ON CONSUMING AT LEAST 3 SERVINGS A DAY***
**ALSO NO ONE HAS DIED OR REPORTED OF ANY SERIOUS ILLNESSES BECAUSE OF THESE PROTEINS***

Tierre Jones
CPT and Director of Speed Development
Evolution Performance Training
www.evolpt.com
www.twitter.com/evolpt

Letting the "can't" out of the bag...

2010-05-04T19:58:00.000-07:00

In my year's of being a trainer, one of the first things that I learned is that most people underestimate themselves when it comes to fitness. When they do this, their favorite word comes out..."CAN'T"!!! "Tee, I can't make it to our session, my cat has the hiccups", or "Tee, I can't do this weight it's too heavy" (as they are lifting this so-called heavy weight). And of course my favorite, "Tee, I can't keep a food log, I'm just too busy." I think I have heard it all when it comes to can't...but in the end I try to turn that "can't" to a CAN! However, I "can't" do this alone, I need the help of my clients to turn that dumb word "can't" to can. From the outside I can see what my clients cannot see...I see that they can do a heavier weight...I see that they can do one more rep...and I see that they can keep a food journal. So when my clients see that I believe that they can, they then push themselves to do what is asked of them.

The word "can't" is a state of mind, that through trial and error, can either be changed or can stay the same. However, I don't allow my clients, or readers, to keep that "can't" state of mind, because it doesn't belong in fitness at all. Everyone wants to transform their bodies, whether it's losing 100lbs or gaining muscle. However you cannot transform your body, until your mind is transformed, and tells the body..."I CAN"! Let the "can't" out of the bag, and watch how your body "can" and will get to your fitness goals! HAVE A GREAT REST OF THE WEEK!!!

TIERRE JONES
Cpt/Owner/Head Athletic Performance Coach
Evolution Performance Training
www.evolpt.com
www.twitter.com/evolpt

(NAKED BOOT CAMP STARTS DATES HAVE CHANGED TO MAY 17TH FOR ALL LOCATIONS)

Renewing Our Fitness Vows

2010-04-29T08:48:00.000-07:00

Sorry guys that I have been slacking on my blogs...but that's what I get when I wear many hat's for my company. Well I am back, and will be consistent from here on out...I PROMISE! Speaking of promises...what about your New Year's Resolution? Are you still keeping them? Now I am not talking about your "other" resolutions...I'm talking about your fitness resolutions. Listen, this is the time of the year when we make all the excuses for not working out, or even eating correctly. The weather is starting to get warm, it's almost the end of the school year so your kids are home, blah, blah, blah! Whatever, your excuses may be, I don't want to hear them...and you shouldn't want to hear them either. Health and Fitness is not for a season, it's for the rest of your life, kinda like marriage. When you commit to a healthier lifestyle, you ARE marrying your best friend...YOU! For this "marriage" to work, it takes time, patience, understanding, trust, and all the other little things that go in between. The only thing about this "marriage", is you don't have to do a lot...just put the effort into fitness...and your "partner", your body, will give you great health and a longer life!

Renew your fitness vows, or goals, about every six months, and you will see the change it will bring to your life! Have a great day!

Tierre Jones
Owner/Cpt/Head Athletic Performance Coach
www.evolpt.com
evolutiontraining4@gmail.com
www.twitter.com/evolpt

The "Evolution" Will Not Be Televised!

2010-04-14T11:05:00.000-07:00

As you all know the Biggest Loser, is a very popular show that I believe ALL my clients watch. People always ask me "HOW DO THEY LOSE SO MUCH WEIGHT IN SO LITTLE TIME"? Well I can tell you one thing, if I had you working out for 8 hours a day, you would be losing weight like that too! However, besides working out for that long, they also use a word that I want to talk about today....say it with me people PRO-GRES-SION. Progression is what keeps us from plateauing, in our workouts...helps us to maintain the level of health that we worked/working hard for...and also helps us keep looking GOOD! When a client first comes to me for help, I lay out a "game plan" to get them to where they want to be. The two most important things I let them know is about the "triangle", which is Nutrition, Cardio, and Strength Training, without all three of these, your goals take forever to get too. The next thing I mention is progression, and why it's needed. Progression and the "triangle" go hand in hand. You have to learn to progress in your cardio, strength training, and even in your nutrition. Examples of each are, if you are a distance runner, and can run to the sun and back, change your routine a little by adding in some hills, or sprint intervals. For strength training, changing your intensity, or cutting out your rest breaks is a form of progression. Progression in nutrition is a tough one. Although when you first start to eat healthier, it is a progression in itself, when you reach your goals you will find it harder to maintain the same meal plan that you started with. For example, when you hit your target size, those same meal portions may not be filling...eating more protein is a way to progress your nutrition, or eating a little more carbs than you did when you first started.

Progression is the key to our everyday lives, it's the reason you want to make more money...the reason you move from an apartment to a house, the reason you go from single to married. We always want change, or to evolve. You have to have that same mentality with your fitness, to be able to get the body you want, and the healthy life you deserve. TAKE CARE!

PLEASE FORWARD THIS BLOG TO EVERYONE YOU CAN THINK OF...YOU NEVER KNOW WHO MAY NEED IT!

ALSO DON'T FORGET ABOUT NAKED BOOT CAMP AND S.P.Ē.D PROGRAM!
**CONTACT ME FOR SPECIALS ON THESE PROGRAMS**

Tierre Jones
Cpt, Owner, Head Athletic Performance Coach
Evolution Performance Training
www.evolpt.com
www.twitter.com/evolpt

When enough is enough?

2010-03-23T16:20:00.000-07:00

You know though out my life, there are two things that my father told me that stuck with me. One was "concentrate on school and your goals, and not chasing girls"...ok...and the other was "when you think you have done enough, go back and do a little more". I took that last piece of advice and applied it to every aspect of my life, from school, to football, and now to my training company. Needless to say, it has worked in my favor, along with a couple of GOD given breaks as well. But I have noticed people in the gym who do "just enough". "Just enough" to say that they went to the gym..."just enough" so they can look great in a bathing suit...or "just enough" so they can make up for the bad food they had over the weekend. From a health standpoint there is no such thing as "just enough". I always ask potential clients during my fitness assessment, what their goals are? I think I have heard it all...the best one was "to look good at my ex-husbands wedding!" After 5 months of hard work, I got her to that goal and she stopped training with me. I saw her a few months ago and she had gained 15 of the 32lbs she lost. I asked her what happened, and she replied "didn't have the motivation anymore." Perfect example of doing "just enough"!

You have to understand in fitness, it is a lifetime committment! There is no "just enough" ! Once you hit your main fitness goal/goals, then create a new one, one that will be challenging for you, but that you will enjoy as well. Go above and beyond at the gym...when you are doing squats, do two extra reps than you had planned, or run an extra couple of minutes than you planned. That is pushing yourself and going above and beyond doing "just enough".

No Time Like Me Time

2010-03-09T10:01:00.000-08:00

I have got to say that starting my own business has been a great adventure, and I have enjoyed every minute of it. However, because I wear so many "hats" for my company, I find myself not making the time for me...to work out that is! I talk about not making excuses, and about staying consistent, but have found myself coming up short. Now you may or may not own your own business...maybe you wear different hats...mother, wife, father, and husband, to add to your daily grind in the workforce. If you are not careful you can end up neglected the most important person to you...YOU! And what I mean is neglecting your health. Trying to balance work and home life, can be overwhelming and cause you to make excuses not to live a healthy lifestyle. One of the many things I tell people when doing a fitness consultation, is this "you give everyone else the majority of the hours in your week...all I ask is to give yourself 5 hours a week!" In one hour a day you can get in the gym, put your ipod on blast...and lose yourself in your workout. Those who have seen me workout know that I am zoned out for that hour and a half. I am not thinking about my business, or anything else, I am in my own world. I put that challenge out to you! Take at least 5 hours of your week, get in the gym...and get into your own world! BE GREAT THIS WEEK!

NAKED BOOT CAMP IN CHANTILLY!!!! IT'S ALMOST BEACH TIME...ARE YOU READY??? EMAIL ME FOR MORE INFO!

Tierre Jones
CPT, Owner, and Head Athletic Performance Coach
Evolution Performance Training
www.evolpt.com
www.twitter.com/evolpt

NO EXCUSES- -VIDEO BLOG!!!

2010-02-25T14:42:00.000-08:00

Tierre Jones
Owner, Cpt, Head Strength and Conditioning Coach
Evolution Performance Training
www.evolpt.com
www.twitter.com/evolpt
Inspire...Motivate...Coach...I AM EVOLUTION!!

When All Else Fails...Keep It Simple!

2010-02-11T11:29:00.000-08:00

In the many years of working at a gym, I have seen many people sign up...and then never see them again. The main reason for this...not knowing what to do with all of that equipment!! Some people hire trainers...which I think is a great idea! Others who don't want to hire trainers, try to go in and "wing it" themselves. Those are the ones you see just looking around the gym, experimenting with every single piece of equipment that looks easy on the pictures posted on the machines. They are also the ones who get on the treadmill, or elliptical and coast for about 5 minutes, then decide "that's enough", and go home. This type of behavior only last about a week, then next thing you know you are paying $70 a month just to say you belong to a gym! Well here is how you get your money's worth...KEEP IT SIMPLE! In these days of stability balls, bosu balls, and creative trainers, the "old school" style of training will still get the results you are want. What do I mean by "old school"? "Old school" training consists of push-ups, sit-ups/crunches, body squats, and running. I like to think of myself as creative, but I also keep my clients entertained with some basic training as well. Here is a sample of an "old school" workout:

4 sets of push-ups x 15reps (:30 rest in between)
4 sets of Crunches x 25 reps(:30 rest in between)
4 sets of Squats x 20 reps (:20 rest in between)
5:00 of running on treadmill or track, then repeat all of the above exercises again!

That is something that will keep the heart rate going, burn calories, build strength, and most importantly keep it simple!!!

Tierre Jones
Owner, CPT and Head Athletic Performance Coach
Evolution Performance Training
www.evolpt.com
www.twitter.com/evolpt

Catching an Attitude

2010-02-03T07:17:00.000-08:00

Hello everyone, hope that you all are having a great week! I always talk about fitness, and nutrition, but today I wanted to talk about something a little different. Yesterday I ran into a former client at the gym, a high school senior football player. I hadn't seen him since last summer, however I did catch a couple of his games. He started telling me about how the season went for him and how disappointed he was. We worked hard for about 5 months in the off-season, working on his speed, strength, and endurance. He never missed a workout and NEVER made excuses. At the beginning of the season he was excited, because he felt like this was gonna be a great season for him. However, in my years of playing football, I have seen and dealt with my share of shady coaches. Well, my client's coach seems to be one of them. Before the season started, I told him to always give 110% every play...everyday...and it will pay off! My client did that, but it still did not get him the playing time he earned and deserved. Even his teammates, were impressed with his big improvements, and told him that he should be playing. Now imagine how hard it must have been for a 16yr old boy, in his senior year...who busted his butt for 5 months...told that is his not good enough to play! I know a lot of people in that situation, would have QUIT...and even though he said that he wanted too...HE DIDN'T! He kept playing...kept working hard in practice...kept a WINNER'S ATTITUDE, and made a believer out of his worst critic...HIMSELF!

When trying to achieve your goals in fitness, or even in life...you have to catch this same type of attitude, that my client has developed!

BE GREAT THIS WEEK!

Tierre Jones
Owner, CPT, and Head Athletic Performance Coach
Evolution Performance Training
www.evolpt.com
www.twitter.com/evolpt
INSPIRE, MOTIVATE, COACH...I AM EVOLUTION!

CHEATERS NEVER WIN...(not really)

2010-01-21T16:52:00.000-08:00

Well I know it's been a couple of weeks, since you have heard from me, but I must say that this year's New Years Resolutions have been on "steroids", which is a good thing because that means more people are becoming conscious of their health! Speaking of our health, many men and women often ask me about using "cheat codes" to achieve their goals faster. A cheat code is the use of weight loss pills or any other "magic pill" supplements, such as hydroxycut, lipo 6, or all the other ones that say will allow you to lose 400lbs. in 2 days. The truth of the matter is, they do work, no doubt about that, but please understand that they can create more problems as well. Let me give you an example...about 8 years ago I was doing my football off-season training regimen, and decided I wanted to have a great day of working out. I popped two, Xanadrine (full of ephedrine) which was a weight loss pill that also provided a huge kick of energy due to the ephedrine. I went and did my workout. I had to squat that day and finished my last set with 405lbs for 15 reps, now that was pretty impressive for me at the time. I left the gym feeling great and knew I had gotten stronger. The next day was the problem, I woke up feeling really sore and tired, not to mention my chest was sore. I went to open my bathroom door and my muscles in my hands and arms fatigued. Following that I entire body started to fatigue, to the point I couldn't even walk! I went to the doctor and he told me I was lucky to not have died. My heart was pounding so hard it made my chest hurt, and the fatigue was a reaction to overexerting myself.

These weight loss pills, can help you to lose weight, but at what cost. Most of them contain caffeine, b vitamins, and niacin which are not bad for you, however they also contain a blend of other not so good things, like guarana, or taurine, both will give you high amounts of energy, but with the combination of the other three mentioned can cause the "crash" feeling, and severe dehydration! These diet pills also create one of the most dangerous things...addiction! For example, after taking diet pills we may lose weight and start to feel good about ourselves, but lets say the bottle is finished, then you energy level is not the same anymore, and you begin to gain a little weight back. Usually the first thing we will think about is getting back on that fat burner, which has made your brain create a dependency for the pill.

If you are not taking a fat burner, then my recommendation is not to start, just do it naturally, but taking your vitamins, and natural supplements, eating well, and exercising! IF YOU ARE taking a fat burner, then do one thing for me...PLEASE BE CAREFUL! Do your research on natural vitamins, minerals and herbs, that will do the same thing as your "magic pill"!

ALSO: EVOLUTION PERFORMANCE IS NOW HOLDING A BLANKET DRIVE, FOR THE HOMELESS ON OUR STREETS AND WE ARE ALSO TAKING SUPPLIES, FOOD, AND CLOTHING FOR THE PEOPLE OF HAITI...PLEASE CONTACT ME USING THE INFO BELOW FOR DETAILS!!

Tierre Jones, owner, cpt
Evolution Performance Training
www.evolpt.com
evolutiontraining4@gmail.com
www.twitter.com/evolpt

Your health vs. The recession

2010-01-05T10:03:00.000-08:00

Hello everyone and HAPPY NEW YEAR, or should I say HAPPY NEW YOU!!! Yes this is the time of the year where you look at yourself in the mirror and say "This is it, I am gonna do it, I am going to go to look great this summer at the beach!" So you go to the gym, talk to a trainer and THEN HE SAYS....(key scary music)..."to hire me will cost an "arm and a leg". You stare at him like he's crazy, b/c you are thinking, this is crazy...I can do this on my own!!! WRONG! Here is why...if you could do it by yourself, then it would have already been done. So I am going to give you the solution to this problem. GROUP TRAINING OR FITNESS BOOT CAMPS(LIKE MY NAKED BOOT CAMP), are the best solutions to getting healthy when the budget gets small, and the bulge gets bigger! If you want the value of personal training, then get about 2 or 3 more friends and get training that way. You will still have a trainer to give you more exclusive attention, as well as monitor your diet. Fitness boot camps, will have more people involved so you may not get the "personal" attention, but you will still have a structured workout and meal plan.

These two types of fitness programs can be very beneficial to getting you on track and achieving your fitness goals, but also KEEP A LITTLE MONEY IN YOUR POCKET. But seriously, at the rate people are dying from different health related problems, you owe it to yourself to invest in the most important thing on Earth...YOU!

Tierre Jones, CPT
Evolution Performance Training
www.evolpt.com
www.twitter.com/evolpt

LIFE MATTERS!!

2009-12-17T12:21:00.000-08:00

As Christmas comes closer and closer, and people are out here running around trying to get their last minute shopping done, like myself, I hope that you remember why there is Christmas. In these days and times remember how fortunate you are that you CAN buy gifts b/c there are kids where Santa may not visit this year...remember there are people who are on the streets, and no matter how they got there...they are still people too. Tell your friends and family how much they mean to you, b/c there are families out there grieving when they should be cheerful. Be thankful for your health, b/c there are many who will be spending the holidays in the hospital...and last but not least, no matter what you current situation may be, BE THANKFUL THAT YOU HAVE SEEN ANOTHER HOLIDAY SEASON!!

Tierre Jones, Owner, NSCA CPT, Head Athletic Performance Coach
Evolution Performance Training
www.evolpt.com
www.twitter.com/evolpt (follow me)

NAKED BOOT CAMP STARTING IN MANASSAS/GAINSVILLE/CENTREVILLE AREA IN JANUARY!!!

I don't need a trainer...I can do this on my own!!!

2009-12-08T20:44:00.000-08:00

OOOOHHH REALLY! So you think you can go into a gym and workout on your own, AND reach your fitness goals? Well I am here to tell you why it is hard to do, although not impossible. In my years of training I have seen people go to the gym with workout books, or even my favorite (wait for it)...ripped pages out of a magazine. You see these people trying to do the same workouts they see illustrated in a book or magazine pages and they are doing them completely WRONG, which can lead to injuries! Listen this is not building a bookshelf...you are trying to build your body!!! So why not hire the help of a fitness pro aka the personal trainer aka me! Hahaha I'm just kidding about the "me" part, sort of, but I am serious about hiring a trainer. Why you ask? Well for starters EDUCATION. You see it countless times, people come into the gym, get on the treadmill for 10 minutes, do a chest press for 2 sets, do some crunches, look around the gym and then leave! Most of those people don't know what to do when they are in the gym, and if they never learn, they will stop going to the gym altogether. To the rescue is a trainer! Trainers like myself will not only give you a kick in the pants during your sessions, we will also lay out a game plan for you when you come into the gym by yourself. Hmm, what else do you need a trainer for, oh yeah, ACCOUNTABILITY. It is as simple as this, if you pay, you will come. For example, my clients pay for their sessions upfront, this makes them accountable to attend their sessions at the designated time. Let's be honest with ourselves, some of us would not make the gym 3 times a week, if they didn't pay to do so.

Here is the thing guys, whether you are trying to lose 30lbs, trying to put on 15lbs of muscle, a new year's resolutioner, or an athlete, using a trainer will be beneficial to your health and fitness goals. Education and Accountability are just two perks that you will attain by working with a trainer, there are so many others. It's the relationship/partnership you build...the confidence we help you achieve, and the jump start or maintenance, to your healthier lifestyle.

THANK YOU FOR READING...AND PASS IT ON!

P.S. My Naked Boot Camp will be starting in the Manassas/Centreville area in January those interested just hit me on the email. Thanks guys!

Tierre Jones
CPT/Owner/Head Athletic Performance Coach
Evolution Performance Training
www.evolpt.com
www.twitter.com/evolpt

New Day's Resolutions!!

2009-11-30T10:30:00.000-08:00

Hello everyone and a happy belated Thanksgiving, I hope everyone's T'day was filled with good food, and family fun! But now that the holidays are among us, this means excuses. Excuses for bad eating, excuses for not going to the gym, and any other thing we need to blame the holidays for. It is also a time for...the dreaded New Year's Resolutions. Yeah, yeah, yeah, I hear it all the time, man next year I'm gonna stop smoking, or drinking, or everyone's favorite, I'M GONNA START GOING TO THE GYM CONSISTENTLY! Well I talked about this before in one of my Blogs (New Year's Resolutions and why they don't work), but now I want to say a little more about them. Like I stated in my previous blog, we should be starting now and not waiting on January 1st to make a lifestyle change. But if you decided to put it off until January 1, then please do me one favor...HAVE A PLAN! Here is a plan for you, take those New Year's resolutions out of your mind, and put them on paper! When I was playing collegiate and pro football, I used to write ALL of my goals down. I used to write how many yards I wanted to have, how many touchdowns I wanted to score, I even wrote down goals for my entire life. I would take them and either write them on my bathroom mirror with a sharpie, or tape them to my mirror on a piece of paper, because the sharpie doesn't always wash off. I would make sure I would read them everyday before I left the house, and everynite before I went to bed. This would help me to stay focused on what I wanted to accomplish. Alot of times with people we make these resolutions up in our head, but never plan out how we are gonna achieve these things. So take those resolutions, write them down, and put them someplace where you can see them, a mirror, your car, or hmmmm...THE REFRIGERATOR!!! If you read them everyday and night, this will turn your New year's resolutions, into New Day Resolutions. So while you are shopping, and getting ready for Christmas, start thinking about what you want to achieve for the New Year, write them down...AND START WORKING ON THEM TODAY!!!!

INSPIRE, MOTIVATE, COACH...I AM EVOLUTION!

Tierre Jones
Head Performance Coach, CPT, Owner
Evolution Performance Training
www.evolpt.com
540.607.6731
www.twitter.com/evolpt

The battle of the century: Alcohol vs Weight Loss

2009-11-16T09:38:00.000-08:00

Here is one of the most frequently asked questions..."Ummm Tee, I had 5 beers, 2 vodka & cranberries, oh yeah and 4 glasses of wine this past weekend...will that keep me from losing 30lbs, and fitting into my skinny jeans?" Hmm...yeah I think it will!!! But I think its time that we found out why.

NOW some experts say that having one occasional drink a day will not affect your plans on a healthier lifestyle. Actually, some experts say it can reduce the risk of high blood pressure, BUT if you are consuming more than one a day, it WILL cause a delay in your weight loss goals. Alcohol has "special privileges" when it comes to your metabolism. Normal food or drinks take time to process, because the body has to break it down so that it may use the protein, fat, and carbs for energy. But it is not the same for alcohol. Alcohol diffuses as soon as it hits the stomach and begins its journey to the liver, and brain, which causes that "funny feeling". When it hits the liver, the alcohol is quickly broken down into into fat, and just stays there to be carried away and stored. To put it in simple terms...NOT GOOD!

Which may bring you to another question: "Sooo, what can I drink?" The best thing to do is to stay away from beer and wine. These two drinks are fermented, and high in carbohydrates. If you decided to be hard headed and drink a six pack anyway, then it has been said that you must drink 3 glasses of water for every beer or glass of wine. If you do that then you won't enjoy your night out, because 80% of it will be spent in the ladies/men's room! As for liquors, its usually the mixers that have the carbs not the alcohol itself. Now I am not saying to go out here and take straight shots to the head, I am simply saying watch you mixers. Have a rum and diet, or a vodka and tonic instead of cranberry juice or oj. The most important thing is be smart and do it in moderation. Hope this has been helpful!

And TO MY CLIENTS WHO ARE CARB COUNTING...DO NOT TRY TO SAVE YOUR LAST FEW CARBS OF THE DAY FOR ALCOHOL CONSUMPTION!!! :)

Tierre Jones
Certified Personal Trainer/Performance Coach
Evolution Performance Training
www.evolpt.com
follow us on twitter www.twitter.com/evolpt
INSPIRE...MOTIVATE...COACH...I AM EVOLUTION!

"OH NO! I AM AT A FAST FOOD RESTAURANT...WHAT DO I EAT!!!"

2009-11-09T08:51:00.000-08:00

As a trainer I get a lot of questions but one of the biggest concerns is what to eat when cornered into a fast food restaurant. Many times during our week, we succumb to our co-workers, kids, or significant others' want for McDonald's, Burger King, Taco Bell, and the other million "bad food" restaurants across this globe. Once in those doors, we feel trapped, and have to give in to peer pressure and have a #1 combo (supersized), with a sprite. WRONG! Even though you are at a fast food restaurant you can still eat without feeling like you need to be strapped down to a treadmill for the next 3 days. For example...EVERY fast food restaurant attempts to give you a healthy choice, by having wraps, or salads to accommodate. Many people I have trained, HATE fast food salads...and by the looks of them, I empathize with them. So now what do you do? Well, some fast food chains, have alternative sides rather than fries, or the ever so delicious, onion rings. Some such as wendy's offer baked potato, or a Caesar side salad. Now I know I said that some fast food salads are horrible, but wendy's happen to be fresh, at least every time I have had one. So now that we got the sides, what is the main course. Ok well the obvious would be grilled chicken. But here is the kicker...(wait for it)...WITHOUT THE BUN. The bun is where all of the carbs are stashed, and if you train with me, that is a no-no! So get rid of the bun so that you don't have huge buns to get rid of yourself! Hmm, now what to drink...water! So let's take a look at our fast food feast...(Bunless) Grilled Chicken-26g of protein, 2g carbs; Ceasar Side Salad(light dressing)-8g of protein, 7g of carbs...and water.

Even though I have suggested these things items off a fast food menu, please remember they are high in sodium! So if at all possible avoid, the fast food restaurants, and pack a lunch!

And P.S. if you don't know, just go to calorieking.com

Tierre Jones, CPT
Head Performance Coach
Evolution Performance Training
www.evolpt.com
Follow me on twitter http://twitter.com/Evolpt

new year's resolutions- why they don't work!!

2009-10-27T09:51:00.000-07:00

Every year people always say the same thing..."I will start my diet/fitness plan as soon as the new year starts". I am hear to tell you why this is a bad idea. You have heard the old saying, "why put off til tomorrow, when you can do it today", well that is the same in fitness. In the years that I have been a trainer I have learned a lot of things and the biggest thing is that results take time. More time than you may want to give, but to do achieve your goals, especially losing weight, you have to be patient. It is not for the faint of heart! Everyone sets their fitness goals for the new year and start out with a bang. They are in the gym everyday, sweating, and panting for about 2 hours, trying to get their bodies ready for the beach. However, if you are not seeing results fast enough you will do what 90% of people do in this situation...quit and try again next year! This is where having a trainer comes in handy, b/c it will help to stay motivated, as well as educate you on diet, cardio, and strength training. (Here comes the big BUT) But, it still takes time. To put the main components of cardio, proper eating, and strength training together consistently, then and only then will you see you lose inches, and weight. This usually takes about 3 months to even start getting where you want to finish.

So don't put off your fitness goals til New Year's start today! And see what you will look like by next summer ;-).

-Tierre Jones
Head Performance Coach/certified personal trainer
Evolution Performance Training
www.evolpt.com

p90x vs the personal trainer

2009-10-19T06:31:00.000-07:00

ok everyone I get this question about 5 times a day...How do you feel about the p90x? Well I have mixed feeling about it actually. On one hand I like the concept, and honestly a little jealous I didn't think about it first. The P90x to me, is a combination of strength training, yoga, athletic performance, kick boxing, pilates, and whatever else you can think of all rolled into a dvd collection. It has a diet program to follow which is the number one component to losing weight or gaining strength. So what are my problems I have with the P90x...hmm. First off there are NO beginner, movements. I have come across people who can't do a pushup, sit up, or even know the right technique to a squat. This can cause injuries, both physically and mentally. With some people it takes time for them to build up to doing push-ups, even a modified push-up. And let's not talk about squats, I have never seen a beginner do them right on the first try. A person who trys the p90x and then either gets hurt, or feels like they can't keep up will do one bad thing....QUIT! The P90x is better suited for someone who have a past workout history, or has worked with a trainer before. Usually a person who knows good techniques, and form will get the most out of the p90x, NOT the couch potato working out for the first time.

So to the rescue...here comes the personal trainer! A trainer can teach you proper form, and technique that will keep you from getting injured, or worst, discouraged. A trainer will also progress you at a good pace for you to keep up, and see the results. A good trainer will incorporate some of the same exercises that are used in the p90x videos, to keep your body guessing, and add variety to your workouts.

In all I think the P90x is effective, but make sure you can keep up so you can get the most out of the workouts. If not don't be afraid to hire a trainer, to help you get to your fitness goals, and to educate you on maintaining them.

Tierre Jones
CPT, and Head Performance Coach
www.evolpt.com

Busting the 4 Cardio Myths!!!

2009-08-05T05:57:00.000-07:00

Don't Let These Myths Get in the Way of Your Success

Spending a good 60 minutes on the treadmill is a surefire way to make you feel accomplished. After completing the machine's fat-burning workout, you feel great and quite proud of yourself as you stare at the number flashing on the screen: 752 calories burned. "Wow," you think. "That's enough to splurge on a little dessert later."

The old saying goes that what you don't know can't hurt you, but that's wrong when it comes to cardio machines. What you don't know about that treadmill, elliptical, stair stepper or stationary bike may not cause you physical pain, but it may significantly hamper your fitness and weight-loss goals. It's time we set the cardio-machine record straight! Read on as we bust four common cardio machine myths—and help you avoid their lure.

Myth #1: The Fat-Burning Program Helps You Burn More Fat and Lose Weight
I see this happen time and time again at the gym. People hop on their piece of cardio equipment, run through the program options and become seduced by the "fat-burning" program because they're looking to lose weight. I mean, really, who doesn't want to burn fat? But what the program options aren't telling you is that the fat-burning program was designed to keep your heart rate pretty low, as research over the years has shown that when you're working at a lower percentage of your maximum heart rate, you burn a higher percentage of fat as fuel. However—and this is a big however—because you're working at a lower intensity, you're also burning fewer calories. So if you only have 30 minutes to work out, you may only burn 200 calories with a fat-burning program, while if you were following a more intense "interval" workout, for example, you might burn 300. And, as we know, it's all about calories in versus calories out when it comes to weight loss. But it doesn't matter where those calories burned are coming from—just that you're burning as many as possible. So don't be fooled by the alluring programs on the cardio machines.

Action tip: Add intervals. Interval workouts, whether programs on the machine or created by you, a trainer or SparkPeople (click here for our printable interval training workouts), will always give the most bang for your calorie-burning buck. If you need further proof of why interval workouts are so great, check out this article. To set up your own calorie-burning interval workout, simply increase your intensity to a hard pace for 30 seconds followed by 2 minutes at an easy pace; repeat for up to 30 minutes. Once you’ve mastered that, try 1 minute of a hard intensity, followed by 2 minutes at an easy pace.

Myth #2: The Calories Burned Display on the Machine is Factual
I know how awesome it is to see a big number on the calories-burned screen after a hard workout. But the sad truth is that that number is usually inflated. If you think that you burned enough extra calories this morning to eat that cheeseburger for lunch, think again. Even when you specifically enter your gender, weight and age, your estimate (yep, it's just an estimate) could be off by tens to hundreds of calories. Hundreds! In fact, the majority of cardio machines manufacturers test their equipment on big, muscular guys and not your everyday Joe. Because of this, the estimated calorie burn that is programmed into the machine is based on a large man who burns tons of calories just breathing. If you're a female, this is specifically problematic. So, literally, tread lightly!

Action tip: Be cautious about calories burned. On average, most people burn about 100 calories per mile walked or ran. If your cardio machine’s calorie count registers way more than this, then err on the side of calorie caution when planning your meals for the rest of the day. In general, all machines and online calculators offer mere estimates of calories burned, so never take them as fact. A better and more accurate way to estimate your calories burned for any workout is to invest in a good heart rate monitorthat estimates calories burned based on your actual workout intensity.

Myth #3: Running or Walking on the Treadmill is as Good as Running Outside
I heart the treadmill. Treadmills allow you to run at a variety of paces and inclines while avoiding any nasty weather. However, if you're preparing for a running race or walking event, you need to know that the treadmill does not challenge you as much as doing the same activity outside. In fact, the motion of the treadmill belt actually slightly helps pull your feet back, thereby allowing you to shorten your running and walking stride and put forth less energy. Less energy means fewer calories burned. In addition, the treadmill is set at a totally flat or slight decline, which also makes your run or walk easier than it is in the great outdoors. Therefore, if you're used to running or walking on the treadmill, you'll be in for a big wake-up call when you head outside and find that you can't run as fast or as long without becoming winded.

Action tip: Change your scenery. Once a week, trade your indoor workout for a power walk or jog through your neighborhood or a park. The change of scenery will help give your body and your mind something new to focus on. As your muscles work harder to propel your body (without the help of a moving belt), you'll burn more calories and better gauge your true running or walking speed. If outdoor workouts aren't an option for you, add incline to your treadmill to help offset momentum of that treadmill belt.

Myth #4: You Should Change Your Workout Intensity Based on the Heart Rate Display
The built-in heart rate monitors on cardio equipment sure are handy. After all, they sense your pulse (heart rate) from your fingertips and hands! However, your pulse isn't as strong or accurate when measured from your hands as it is when it's measured closer to your chest. Plus, these displays rely on sporadic data, which is only available when you hold on to the console or handles. This is typically a bad idea, especially if you're running or walking fast or if holding on compromises your form or causes you to lean into your hands—a sure sign that you're not really working as hard (or burning as many calories) as you may think.

Action tip: Listen to your heart. Consider investing in a heart rate monitor with a chest strap. These are the most accurate and reliable ways to measure your exercise intensity continuously and safely as you work out—without compromising your form. If a heart rate monitor isn't in your budget yet, use the Rate of Perceived Exertion or the Talk Test to measure your exercise intensity. You'll find details on these methods and more in our Reference Guide to Exercise Intensity.