FitCamp is OUTDOORS for the first time! Join NOW! Starts March 24th!!!


Kick-Off 2014 with FitCamp!

Who: YOU! :-) … ALL fitness levels!

What: Stacy Young Fitness and Fitness Evolution are joining forces to benefit The American Cancer Society.  FitCamp is a Boot Camp class for all fitness levels.

When: Every Thursday 6:00 p.m.-7:00 p.m. January 2, 2014- February 6, 2014

Where:  At Fitness Evolution, 5750 Brook Road, Richmond, VA 23227 In the Brook Run Shopping Center

If you have questions email:

Or Call 804.516.2085



Should you hire a personal trainer?

Hiring a personal trainer can be beneficial for any and everyone… EVERYONE?  Yes, everyone, including a personal trainer.  Some of the best trainers have had trainers.  Obviously, a novice needs a trainer.  When starting out, don’t risk developing a habit of doing an exercise incorrectly.  One will find that after developing a habit of doing an exercise incorrectly, it will be difficult and take time to reverse the incorrect behavior.
Secondly, you won’t get the full benefit from the exercise, which is a complete waste of your time and efforts.  Also, most importantly, you run the risk of serious injury.  Anyone just starting a fitness regimen needs some direction, and someone to help set goals.

The next classification of person who could benefit from a trainer is one who works out already, and feels they have a decent idea of what they are doing.  If you are this person, ask yourself if what you are doing is getting you the results you want.  Muscle confusion is the key to a successful workout regimen.  It is not that you don’t know what to do; you just may need a trainer to do about three or so sessions with you in order to give you new exercises that shock your body.  The trainer may simply tweak your form or discover that your intensity is not high enough.

Lets talk about the fitness guru.  Even the best needs a little motivation sometimes.  In order to keep their workout, and the workouts they give others fresh, they need to constantly be exposed to new exercises.  They can also benefit from getting motivated by the challenge of working out with or being worked out by a fellow fitness expert.

Hiring a personal trainer does not have to be a huge financial obligation.  If you are dedicated and consistent, all you may need is someone to put you on the right track and then revisit the workout in a month or two to give you new exercises.  However, if one decides to get daily guidance, and secure a trainer for an extended period of time, it is clearly a priceless investment.  In everything we do, we are looking for ROI (return on investment.)  Your financial investments can fail.  The time and energy you put in a relationship can fail, but if you are compliant and have a good trainer, you can have guaranteed results.  The investment you make in YOURSELF is truly priceless, and will truly be well worth it!


Featured Food:


Apples have many health benefits. They are rich in fiber. Packing in quite a bit of soluble fiber (4 grams per medium apple) for a modest amount of calories (95) makes apples a filling, sweet snack. Fiber is important because it bulks up our stool and tends to make you more “regular.” But fiber has other benefits as well, some of which are very pertinent to low carbohydrate diets, including lowering the impact of sugars and starches on blood glucose. A high fiber diet is associated with lower risk for heart disease, Type 2 diabetes, and diverticular disease.

Apples are also loaded with vitamins, minerals and antioxidants, like quercetin, epicatechin, and procyanidin B2. Apples are also good in tartaric acid that gives tart flavor to them. These compounds help body protect from deleterious effects of free radicals. They also are a good source of immune-boosting vitamin C. In addition, apple fruit is a good source of B-complex vitamins such as riboflavin, thiamin, and pyridoxine (vitamin B-6). Together these vitamins help as co-factors for enzymes in metabolism as well as in various synthetic functions inside the body.
Apple also contains small amount of minerals like potassium, phosphorus, and calcium. Potassium is an important component of cell and body fluids helps controlling heart rate and blood pressure; thus counters the bad influences of sodium.


• Blueberries are very low in calories. Aproximately 100g of fresh blueberries are only 57 calories. Although low in calories, the berries contain healthy nutrients such as soluble dietary fiber, minerals, vitamins, and pigment anti-oxidants that contribute greatly to optimum health and wellness.
• Blueberries are among the highest anti-oxidant value fruits. Their antioxidant value derived greatly from poly-phenolic anthocyanidin compounds such as chlorogenic acid, tannins, myricetin, quercetin andkaempferol.
• In addition, these berries have other flavonoid anti-oxidants such as carotene β, lutien and zeaxanthin.
• Altogether, the phyto-chemical compounds in the blueberry help rid off harmful oxygen-derived free radicals from the body, and thereby, protect the body from cancers, aging, degenerative diseases, and infections.
• In addition, research studies suggest that chlorogenic acid in these berries help lower blood sugar levels and control blood glucose levels in type-II diabetes.
• Fresh berries contain small amount of vitamin A, vitamin C and vitamin E. These vitamins make potent anti-oxidants, helping to limit injury of the body from free radicals.
• The berries also contain small amount of B-complex group of vitamins such as niacin, pyridoxine, folates and pantothenic acid. It contains good amounts of vitamin B-6, niacin, riboflavin, pantothenic acid and folic acid. These vitamins are acting as co-factors, which help the body metabolize carbohydrates, protein, and fats.
• In addition, these berries contain good amount of minerals like potassium, manganese, copper, iron and zinc. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for red blood cell formation, and Copper is required in the production of red blood cells.

Food Confessions!!!! Don’t be scared!!! What have you eaten this weekend???

Okay, I’ll admit I had Girl Scout cookies this weekend!!!! They were quite yummy! I will work them off though!:-) Be brave enough to post your confessions! It’s the first step to “getting a grip.”

Ready to take it to the next level? Join FitCamp!!!!!!

FitCamp is a boot camp class, designed to give you TWO workouts in one. It combines intervals of cardio drills and muscle conditioning exercises to provide you with the ultimate circuit workout. You can burn 400 – 800 calories in a variety of classes that may use jump ropes, boxing drills, free weights, and even a little healthy competition. Expect the unexpected in these full-body Boot Camp classes, which are packed with lots of variety and tons of fun. While this physical fitness program is designed to be challenging, the team approach and individualized attention creates an atmosphere that’s appealing to people of all fitness levels. You can add a nutritional component to FitCamp, which will consist of a thorough nutrition consultation and fitness evaluation, with ongoing support and access. Fitness expert, Stacy Young understands that LIFE happens, and she works to understand which obstacles and challenges keep our members from establishing healthy eating habits. By adding the nutrition component, you can take advantage of our on-going support system. You have around the clock access to Stacy Young for nutrition questions from “what should I order off the menu,” to “what foods should I purchase in the grocery store.” FitCamp is a one of a kind fitness regimen that is designed to deliver results and achieve overall wellness for each and every member!

Are you working out?

Many people keep “working out” in their plan, but never seem to get around to it.  BABY STEPS people!!!!  Don’t make your goals unattainable.  You will never do it.  Commit to three days per week for 10 or 15 minutes at home.  Make a simple routine and stick with it.  After you are consistant, extend the amount of time, or add on days.  Get a workout partner!  You are bound to know at least one person who needs to (or would) workout with you????  Let me know how it goes!!!!!  STAY FOCUSED!!!! :-)

Are you getting all of the nutrients you need daily to stay healthy???

The answer is YES if you are eating PLENTY of whole foods, such as fruits and veggies.  Also, are you getting lots of fiber in your diet?  Lean meats… especially fish?



Share what you plan to accomplish in the the new year!!!

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