Self Evolve | Self Evolve

Should you workout twice a day?

July 19, 2018July 18, 2018 JenExercise

Do you workout twice a day? Normally, I don’t workout twice a day since I end up working out 5 to 7 times a week on average. But recently I got distracted and busy between[…]

PMS: How to avoid shark week

July 16, 2018July 15, 2018 JenHealth

If you’re a female, then you know you’ve been there. Life’s going great, you’re feeling awesome. Then Aunt Flow comes for a visit. If you’re anything like me, your mood changes and the cramps begin[…]

Dumbbell Pullovers and why you should do them

July 9, 2018July 8, 2018 JenExercise

Back in the classic era of bodybuilding, before steroids were a thing, the “squats and milk” routine was the number one method for getting ectomorphs jacked. What most people forget though is the third piece[…]

Pros and cons of intermittent fasting

July 6, 2018July 5, 2018 JenFood

Intermittent fasting to lose weight I first heard of intermittent fasting just over a year ago when one of my new running friends was talking about her new diet. She could only eat certain foods[…]

Love languages and what they mean

July 2, 2018July 1, 2018 JenHealth

What’s your love language? I know this isn’t necessarily fitness related, but some may argue that love and relationships affect your health. And if you’re currently in a relationship of any kind and not actually[…]

Smiling can impact your running

June 27, 2018June 26, 2018 JenExercise

Training your facial muscles can affect your results Last year, Eliud Kipchoge ran 26.2 miles in just two hours and 25 seconds in Monza, Italy, as part of Nike’s Breaking2 Project. His time, although not[…]

How to hone your hydration

June 25, 2018June 23, 2018 JenExercise

Now that it’s getting hotter.. As a runner, it’s easy to think just drink more water to stay hydrated when it gets hot outside. But, it’s a little more complicated than just drinking more water.[…]

Fat and why you need it

June 18, 2018June 17, 2018 JenFood

Fat-free does not equal healthy So many of my clients think they’re winning when they tell me they’re reaching for fat-free foods; i.e. yogurt, milk, and other dairy products. While it may seem like this[…]

Protein: building blocks of muscle

June 13, 2018June 12, 2018 JenFood

Muscular endurance and strength Whether you’re a runner, cyclist, or body builder, you need muscle. Even for those couch potatoes out there who don’t lift, muscle is still needed for everyday basic functions such as[…]

The FitExpo Chicago 2018

June 11, 2018June 10, 2018 JenTrending

My first FitExpo experience was a blast! This wasn’t my first fitness expo ever, but it was the first time I attended this specific event in Chicago. Actually, it was in Rosemont at the Donald[…]

Fiber: the most overlooked but necessary ingredient

June 7, 2018June 6, 2018 JenFood

Most people focus on protein and the number of grams they need to consume, but often overlook the amount of fiber they’re consuming. Majority of Americans don’t eat enough fiber, which leads to many digestive[…]

Carbohydrates: complex vs simple and why we need them

June 5, 2018June 4, 2018 JenFood

To carb or not to carb That is the question. For many looking to lose weight, they tend to turn towards diets that are low in carbs, or cut out carbs completely. But this is[…]