4 Things I Love About My Hometown

I live in Houston, TX…. But I enjoy going home. My husband just nagged at me for walking in our front yard barefoot. My response, “I’m a country girl! What do you expect?” Most of you probably know I grew up in Giddings, TX.  If you have traveled to Austin going down HWY 290. You have most like gone through Giddings. I ended up in Houston in 2006 after I finished up my associates degree at Blinn College. I moved to the city to attend University of Houston. I stayed in Houston because the economy is great and is where I met my husband.   For me, Giddings revolves around family, food and beer. I never realized how much I loved my hometown until I come back to visit. Here are my reasons I love going home:   1) My family still lives there. In particular, my parents, sister and her children. Something about being in the house I grew up in makes be go back to a much simpler time. It brings me a lot of comfort to sleep in my old bedroom. Even though Mom has completely overhauled the house since I lived at home. I love spending time with my family. I don’t get to see them everyday and cherish the moments my son, Travis, gets to spend with them. There’s nothing like cousins!   2) I love the charm and beauty that still remains in Lee County. When I go home now, in the mornings when everyone is still sleeping, I sit on the back porch steps and listen to the birds chirping in the distance....
Do You Have 25 Minutes to Spare?

Do You Have 25 Minutes to Spare?

If you have 25 minutes to spare try this workout! If you’re looking for a great abdominal workout and want to feel the heat…. Let’s get started! *** This is an example routine I had for my first “Get Healthy Transformation Challenge.” This was not a mandatory workout, but an add-on/optional routine. This workout is NOT modified for a particular individual (my actual programs are personalized and regressed/progressed if needed). This is for individuals who have no issues with doing a basic squat or lunge. -This workout can be ADDED to any of your current routines or done alone. This workout takes about 20-25 minutes. Equipment needed: -Workout Mat Workout Structure: – Quick Cardio Warmup (40 secs each) – Abs & Obliques (50 Secs Each, with 10 Sec Rest), Use the Free GYM BOSS App to track your timed rounds and rest – 20-30 minutes of Moderate Intensity Cardio if done on Flex Day *** Walk 1.5 Miles in 20-30 minutes If you are not certain how to perform the exercise, I have attached a video to the exercise.  WARM UP: Each for 40 SECS, (NO rest in between exercises) Jog in Place: 40 SECS Walk Down to Push-ups (can be done on knees): 40 SECS Pulsing Lunges: 40 SECS on each side Body Weight Squats: 40 SECS Frankenstein Walks: 40 SECS Burpees (can be modified if needed): 40 SECS Butt Kickers: 40 SECS Seal Jump Jacks: 40 SECS   Shape Up Your Abs Routine: (50 SECS on, 10 SECS Rest)   Toe Touches: 50 SECS Rest: 10 secs ___________________________________________________ Single-Legged Jack Knife: 50 SECS Rest: 10 Secs ___________________________________________________ Scissors Kicks: 50 SECS Rest: 10 secs ___________________________________________________ Plank Jacks: 50...
Get Healthy Transformation Challenge 2015 #2

Get Healthy Transformation Challenge 2015 #2

For $55: A 28-Day Jumpstart to Renew, Refresh, and Re-energize Are You Ready To: Feel better quickly and have more energy? Push through your to achieve your health goals? Gain positive momentum and start a solid routine for your fittest spring/summer EVER? Overcome excuses and start seeing results? NOW IS YOUR CHANCE TO MAKE IT HAPPEN! May 4TH – June 1ST **LIMITED SPOTS AVAILABLE** This Challenge Includes: 28-Day Meal Plan & Grocery Lists ($60 value) Access to online personal training app which is loaded with many different workouts to suit all fitness levels as well as printable travel, at-home, or gym workouts ($65 value) *Bi-Weekly* – Workout Schedule for minimum 4 workouts per week to ensure maximum benefits from the challenge ($35 value) Email support & successful goals setting guidance (priceless) Before & After Measurements Regular emails to keep you accountable, on track, and motivated Access to Facebook Challenge Support Forum Sign Up Below:  I AM LIMITING THIS CHALLENGE TO 25 PEOPLE MAXIMUM SO CLICK HERE TO RESERVE YOUR SPOT NOW!!   Okay, so what is this challenge all about you ask?? Well it’s already Spring time….. and Summer is arriving fast! I’m sure you guys will want to not just look better, but feel better. Have you been thinking for a while how you wish you could just lose an extra 5-10 lbs? Now is the time to do it and I am here to help you along the way! Many people have no problem working out hard, but that is only half the battle because if you are not eating the right foods to support your training and weight loss goals then...

March Special: Free Week of Small Group Training!

Are You Ready to Get Fit?  Sign up NOW for One FREE Week of Small Group Training! Are you feeling… Disappointed in your personal appearance, energy and strength? Angry at the amount of money spent on gym memberships and diets without any results? Anxious to lose that last bit of baby weight or your couch potato belly once and for all? Excited about a new lease on life and looking forward to finally getting into shape?   Our Small Group Training program can help you elevate your fitness routine in a fun and energetic group setting, with coaching from a Fitness Evolution Training certified trainer. Truly personalized small group training from the personal training experts at less than half the cost of one-on-one training. Energize your exercise routine by working within a small group of like-minded people in a private setting. Get fit together by creating your own small group (up to 4 people) with friends, family and/or co-workers or joining an existing group. Feel better, look better and perform better than you ever thought possible. There really is strength in numbers and our Small Group Personal Training proves it! In a group of 2-4 people and a certified personal trainer, you’ll experience working out like never before following a systematic program designed to get results in a private group setting. In Small Group Personal Training, like-minded people begin together, work together and finish together in pursuit of a common purpose and to achieve individual goals. Great results cannot be achieved with short cuts or gimmicks. Through state-of-the-art techniques and science, Fitness Evolution Training combines strength training, cardio conditioning and nutritional guidance...

Squat Jump Superset with Static Lunge (Fitness Tip Tuesday)

This is a great superset to add into your leg routine. Squat Jump   How To: Begin with both legs shoulder width apart, bend knees into a squat. Bring yourself up and jump to reach up as high as possible. Muscles Used: Abs, Quads, Hamstrings, Glutes, Spinal Erectors.     *** Make sure you jump from the bottom and land softly on the balls of your feet. Perform for 30 seconds, SUPERSET with Walking Lunges   What is a Superset? When you perform two or more exercises in a row, then a rest break.   Static Lunges   How to: Stand with feet shoulder width apart. Step forward into a lunge. Keep your abs tight and your shoulders down and back. Step back up. Muscles Used: Quads, Hamstring and Core Muscles       This lunge is a short lunge to put the emphasis on the glutes and quads. If you take a wider stance, it involves more of the hamstrings. If you are experiencing pain in your knee, simply take a wider step forward.   **** Make sure you are applying you weight through your front heel Perform 15 reps on each side before switching.   Rest  for 60 secs after you have competed 15 reps on each side. Repeat superset 3 times   Share...

Consistency is Your Key (Motivation Monday)

  “We become what we want to be by consistently being what we want to become.” Have you ever had tried a new diet or a new workout routine, but stopped before ever seeing results? Maybe you quit because it was too difficult to maintain overtime. I want discuss how small steps are the key to consistency. I think we all know fad diets and some miracle supplement or drink isn’t going to change bad habits. Maybe at some point you’ve tried fast weight loss solutions such as: 1,000 calorie diet, strict dieting, low carb diet, cabbage diet, etc….. I think we all know a DIET is not healthy and is not the solution to a healthy lifestyle. Today’s advice is to pick a couple small steps on following list and CONSISTENTLY do them until it’s a new habit. If you can follow something 80% of the time, you doing very well! Walk 3-4 days a week for 20-30 minutes No soda (even diet) Cut out processed sugars Add a vegetable to each meal Start taking a multivitamin every morning when you brush your teeth Drink 10, 8oz glasses of water Eat off of a smaller plate to help with portion control Track your foods through My Fitness Pal to become aware of what your consuming On our Facebook tell me what steps you have consistently taken to a healthier lifestyle.   Your Friend, Natalie Novak Share...
Cabbage Roll Soup (Tasty Thursday)

Cabbage Roll Soup (Tasty Thursday)

This a healthy and yummy recipe! We love cabbage rolls around here, but I really don’t like rolling up the cabbage wraps. So I basically made the same recipe as before but into a soup. I hope your family enjoys the recipe as much as my family does! Subscribe to my blog to receive great recipes, workouts and health tips throughout the week. Ingredients: 1 Large Onion 3 Cloves of Minced Garlic (Diced) 1.5 Lbs of 93/7 Lean Ground Beef 3/4 Cup Long Grain Brown Rice 1 Small Head of Cabbage (Cored and Chopped) 3 Tablespoons Corn Starch 1 (28 oz) Can of Diced Tomatoes 2 Tablespoons of Tomato Paste 4 Cups of beef Broth 1.5 Cups of Vegetable Juice (V8) 1 Teaspoon of Paprika 1 Teaspoon of Dried Thyme 1 Bay Leaf 1 Tablespoon of Worcestershire Sauce 3 Tablespoons of Extra Virgin Olive Oil Salt and Pepper, to taste Instructions: Start with cooking the Brown Rice according to package directions. We want the rice precooked before adding to the soup. In a large pot add Olive Oil and Onion.  Over Medium Heat, Saute onion until translucent. Add Garlic to the pot. Cook about 3 minutes before adding beef. Once you add Ground Beef, cook until no longer pink. This is where I add the Salt (maybe 1 teaspoon) and Pepper. Meanwhile, remove tough outer leaves from cabbage & remove core. Chop up cabbage. Add cabbage into pan and saute with the meat just until the cabbage begins to soften. Add the remaining ingredients. Bring to a boil and reduce heat to Medium Low. Cover and simmer on low for about 25-30 minutes....

Lateral Lunge with Bicep Curls (Fitness Tip Tuesday)

How to do a Lateral Lunge with Bicep Curls Grasp two dumbbells with your palms facing inward. With one leg, step to the side as far as you can. Bend the knee of that leg while keeping your other leg straight. Applying body weight through your heel of the bent leg. Keeping your back straight, extend the dumbbells toward the floor in front of the foot that has stepped to the side. Return to a standing position. Muscles Used: Glutes, Hamstrings, Quads & Biceps Your Friend, Natalie Novak Share...
Long Term Results (Motivation Monday)

Long Term Results (Motivation Monday)

Small Daily Improvements are the Key to Staggering Long-Term Results. I have a different approach for my clients to achieving long term results. I don’t believe in fast results. Maybe this is not wise but maybe it is! Hear me out. Scenario 1: A client wants to lose weight. They have 3 months before they are on their beach vacation and want to look great in their swimsuit. They need to lose 50 lbs. They have no major health concerns.  A personal trainer gives a new client a 1,000-1,200 calorie diet. The client is basically eating  only chicken breast, broccoli and water for 3 months. They are working out 5 days a week at 1-1.5 hours per workout. The client loses 55 lbs in 3 months. Goal Achieved plus 5 lbs!! Client goes on vacation and within the next 3 months gains at least 30 lbs of the weight back. Do you think this is what a client really wanted long term? Scenario 2: A client wants to lose weight. They have 3 months before they are on their beach vacation and want to look great in their swimsuit. They need to lose 50 lbs. They have no major health concerns.  A personal trainer sets a goal to lose only 2 pounds a week. They give the new client a 1,700 calorie diet based on their current weight and activity levels. The client is learning how to prepare meals in advance. They learn how to cook tasty meals. They are working out 4-5 days a week at average of 45 minutes per workout. The client looses 30 lbs in 3 months. Still has 20 lbs to lose to achieve their...

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