Fitness and Sport Evolution, LLC

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

11/24/2025

Thanksgiving Week .... It's here .... YIKES! 😲

Wait a minute ... SLOW down ... Let's not forget one of the biggest things about Thanksgiving is "Giving Thanks" ...

FSE Coach Liz has some great reminders for this upcoming Thanksgiving Day ... Take a couple minutes and give a listen ❤️

11/21/2025

BLACK FRIDAY DEALS ... COMING SOON!!!!

Check back HERE or check your email on Wednesday, November 26th!!!!! 💪💪💪

Take the damn FLEX photo … muscle doesn’t just “show itself” all day everyday. Here are ways to admire your hard work: T...
11/21/2025

Take the damn FLEX photo … muscle doesn’t just “show itself” all day everyday. Here are ways to admire your hard work: Take the photo in the morning (after using restroom), especially for an “ab shot”; find the right lighting to accentuate muscle definition; get a tan; and, flex really, really hard but with a smile ☺️.
Feel free to send me your Flex photo … there’s nothing wrong with taking them. Admire your hard work, be proud of yourself and show it off 💪🏻❤️

11/20/2025

All month we are talking "CRAVINGS" ..

Are YOU struggling with cravings? You’re not alone — but here’s the good news… 😍

✨ Just 20 minutes of exercise can help crush junk-food cravings. So get off your bum and MOVE ....

Research shows it works in two powerful ways:

🔥 Right away: Your brain’s “reward” response to sugary, fatty foods chills out — they literally feel less tempting.

💪 Over time: Exercise strengthens your self-control circuits so healthy choices feel easier and more natural.

Yep… your brain can actually start preferring nutrient-dense foods ... you just have to be consistent enough to "connect those dots". 🤯🙌

Try this week:
• A 20–30 min walk anytime you can fit it in

• Strength or cardio 3–4x/week — bodyweight, light weights, cycling, anything you enjoy

Move a little. Crave better. Feel amazing. 💥

This is happening right now … FSE Coach Liz is leading an intimate course, educating women on weightlifting and feeling ...
11/15/2025

This is happening right now … FSE Coach Liz is leading an intimate course, educating women on weightlifting and feeling more confident and competent in the gym 🫶🏻 One of the goals of FSE is to provide to our community, helping to create healthier, stronger individuals. 💪🏻 Thanks Liz, for stepping up to this role and providing this experience. 🙏🏻

Stay tuned for our next session course dates coming soon … Reach out today to get on the interest list.

Have you heard the expression … “Abs are made in the kitchen?”. Well, that’s not exactly true. Abs are “made” and “deve...
11/12/2025

Have you heard the expression … “Abs are made in the kitchen?”. Well, that’s not exactly true. Abs are “made” and “developed” in your training and “EXPOSED” in the kitchen (meaning your diet).
How about this one … ever said this, “I need to do a lot of core work because I have so much “fluff”/fat around my midsection?” I’m sorry my friends, you CANNOT spot reduce. So, you might as well just dial in a bad ass total body strength program that the entire body can benefit from. And if you need help doing this … the coaches at FSE are happy to help. We have morning and afternoon/evening coaches available 💪🏻🙂

11/12/2025

🍫 Let’s Talk About Cravings & Stress Eating 🍟

First things first — this is NOT a sign of weakness! 💪

Cravings and stress eating are your body’s way of coping with emotions, fatigue, or overwhelm.

The key is learning to recognize it — and disrupt the cycle before it takes over.

✨ How to recognize it:
1️⃣ You’re craving “comfort” foods.
2️⃣ You keep thinking about those comfort foods.
3️⃣ You feel mentally drained, tense, or “wired and tired.”

🧠 How to disrupt the cycle:
1️⃣ Pause for 10 seconds and ask yourself: “Am I really hungry, or am I stressed?”
2️⃣ Do something different — take a walk, stretch, shower, or water the plants.
3️⃣ If you’re going to eat — enjoy it! 😋 But try pairing it with protein or fiber to help you feeling satisfied longer.

👉 Remember: awareness is powerful. The goal isn’t perfection — it’s progress and learning to tune in to what your body truly needs. 💜

Reach out to FSE TODAY to meet with a coach to discuss what your journey might look like to a "healthier YOU". Don't wait for the New Year ... you owe yourself the "gift" of starting NOW!

11/11/2025

🚨 LAST CALL FOR 2025, LADIES! 🚨

Want to feel stronger, more confident, and totally at home in the gym? Don't wait for your New Year's Resolution ... Make your Resolution TODAY to start NOW and build the momentum of fitness, strength and health for 2026!

This is your sign. 👇

💪 Weightlifting 101 for Women

A 4-week hands-on program to master the basics, build strength, and feel unstoppable.

🗓 Starts Sat, Nov 15 | 💥 Deadline for sign-up: Wed, Nov 12

📍 Fitness & Sport Evolution | Coach Liz

🔥 Only 4 spots left! Less that $35/session and NO long commitment. Contact me TODAY for more information.

📧 fitnessportevolution@gmail.com

➡️ Watch the video below to meet Coach Liz + see what’s coming!

💪✨ LADIES — THIS ONE’S FOR YOU! ✨💪Ready to feel stronger, more confident, and totally at home in the weight room?If the ...
11/08/2025

💪✨ LADIES — THIS ONE’S FOR YOU! ✨💪

Ready to feel stronger, more confident, and totally at home in the weight room?

If the gym feels intimidating or you’re not sure where to start — this clinic is for YOU.

🚨 KICKS OFF SOON — Saturday, Nov 15th! Don’t wait to grab your spot!

💥 WEIGHTLIFTING 101 for WOMEN 💥
A 4-week program designed to build your strength, confidence, and lifting skills!

🗓 Starts: Saturday, Nov 15 | 8:30–10:00 AM

🕔 Sessions: Mondays & Wednesdays | 5:00–6:00 PM (Nov 17–Dec 10)

📍 Where: Fitness & Sport Evolution Studio @ Strawberry Mt Gym, White Salmon

👩‍🏫 Coach Liz: 25+ years experience + competitive bodybuilder

What you’ll learn 👇
✅ Safe, effective lifting form (squat, hinge, push, pull)
✅ How to build strength with a simple plan
✅ Recovery + nutrition tips to boost results
✅ Confidence to lift on your own

💰 Less than $65/week — email for details!
📧 fitnessportevolution@gmail.com

Watch the video below ... Coach Liz introduces herself and shares a little bit about what you can expect during this program!

🔥 Only 4 spots available! Sign up by Nov 12 and step into your strength with confidence.

11/07/2025

This 80-year is the oldest to complete an Ironman Race.

Now ... your goals don't have to be as "lofty" as hers ... but, her words sure do ring TRUE:

"You feel strong in your body ... you feel strong in your mind!"

https://www.facebook.com/share/v/1BjDN5oW6F/

No matter what age you are RIGHT NOW ... are you ready to get strong and see WHO you become and WHAT you can accomplish that you never would have dreamed about?

Reach out today ...

Today we talk about PURPOSE ...Take-away point ... Proven study:When you have a WHY, a PURPOSE, a GOAL the steps you tak...
11/06/2025

Today we talk about PURPOSE ...

Take-away point ... Proven study:

When you have a WHY, a PURPOSE, a GOAL the steps you take to get there seem less like WORK 🙌

Do you have a purpose? And if you do ... let the coaches at FSE help you design the journey to get there!

*** If you'd like to get on our email list, reach out to me. Valuable lessons and information twice a week that will help you "reset" to a healthier, stronger mindset.

Address

White Salmon, WA

Telephone

+15419819634

Website

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