Evolve Nutrition and Training

02/17/2026

Most people think they eat “pretty good.”

But “pretty good” doesn’t build muscle.
It doesn’t strip fat.
And it doesn’t create consistency.

What you need is structure.

At Capital City Sports & Fitness, we build customized nutrition systems designed for:

✔ Sustainable fat loss
✔ Lean muscle gain
✔ Higher energy
✔ Real accountability

This is not a generic meal plan.
It’s a personalized strategy built around your life and goals.

If you’re serious about results, book your Nutrition Strategy Session.

Spots are limited.

DM “PLAN” or use the link in bio.

📍 Concord, NH

02/13/2026

We’re now offering Nutrition Coaching at Capital City Sports & Fitness.

Training is only half the equation.

You can work out 4–5 days a week…
But if your nutrition isn’t aligned with your goals, progress will stall.

Now you can get:

✔️ Customized calorie & macro targets
✔️ Muscle-building nutrition plans
✔️ Fat-loss structure that actually works
✔️ Simple meal frameworks (no crash dieting)
✔️ Supplement guidance
✔️ Accountability & weekly adjustments

This is for:
• Busy professionals
• Adults 30+
• Anyone frustrated with slow progress
• Members training hard but not seeing body comp changes

If you’re ready to stop guessing and start progressing…

📩 DM me FUEL
or
Ask me at the gym about Nutrition Coaching.

Let’s train hard — and fuel even smarter.



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EvolveYourBody

01/30/2026

Creamy Tuscan Chicken 🍗🌿
High-protein, simple ingredients, and actually satisfying.
This is the kind of meal I build into real-life nutrition plans — not restriction, not “diet food,” just meals that work.
If you want structure without giving up foods you enjoy, that’s exactly what my coaching is built around.
👉 Nutrition coaching available (virtual)

01/08/2026

I’ve been coaching 1-on-1 for years, but I’m opening something new.

I just started a small private strength & fat-loss coaching group for people who want structure, accountability, and consistency — without full 1-on-1 pricing.

This is for you if:
• You know what to do but don’t stay consistent
• You start strong and fall off
• You want guidance without extremes

I’m keeping it small.

Comment “GROUP” or DM me “GROUP” if you want details.

05/17/2025

Follow me for daily high-protein recipes and no-BS fitness tips!

.evolve 11 Followers, 18 Following, 64 Likes - Watch awesome short videos created by Dan Champney

05/16/2025

Recipe: Lemon Garlic Shrimp with Quinoa & Roasted Zucchini

Servings: 1
Prep + Cook Time: 20 minutes
Goal Tags: High-protein, Low-to-Moderate Carb, Lean Cut Phase, Gluten-Free

⸻

Ingredients:
• 5 oz raw shrimp, peeled and deveined
• ½ cup cooked quinoa
• 1 cup zucchini, sliced
• 1 tsp olive oil
• 1 garlic clove, minced
• ½ lemon (juice + zest)
• 1 tbsp fresh parsley or cilantro (optional)
• Salt and black pepper to taste
• Pinch of red pepper flakes (optional)

⸻

Instructions:
1. Preheat oven to 400°F (204°C). Toss zucchini slices in ½ tsp olive oil, salt, and pepper. Roast for 15 minutes.
2. Cook quinoa according to package directions if not already prepared.
3. Sauté shrimp: In a skillet over medium heat, add ½ tsp olive oil, minced garlic, and shrimp. Cook for 2–3 minutes per side until pink and opaque.
4. Squeeze in lemon juice, add zest, and toss shrimp with chopped herbs.
5. Plate with quinoa and roasted zucchini. Sprinkle with red pepper flakes if desired.

⸻

Macros (approx.):
• Calories: 390
• Protein: 38g
• Carbs: 28g
• Fat: 14g
• Fiber: 5g

05/15/2025

MUSCLE-BUILDING BREAKFAST SANDWICH
Power up your morning with this high-protein, macro-balanced beast. Perfect for gains, prep-friendly, and straight-up delicious.

Ingredients:
• 2 slices sprouted grain bread (Ezekiel recommended)
• 1 whole egg + 6 tbsp. egg whites
• 2 oz 96% lean ground beef or turkey
• 1 slice low-fat cheddar cheese (optional)
• 1 tsp olive oil
• Handful spinach or baby arugula

Instructions:
1. Heat a skillet with 1 tsp olive oil.
2. Cook lean ground meat until browned. Set aside.
3. Scramble egg + egg whites in the same pan until fluffy.
4. Toast bread and layer with eggs, spinach, cheese, and ground meat.
5. Press together or grill for a melty finish.

Macros (approx.):
• Calories: 445
• Protein: 41g
• Carbs: 25g
• Fat: 22g
• Fiber: 4g

Save this for your next meal prep or morning refuel!
Tag dan@evolve1 if you try it!