Health, Fitness & Nutrition Articles from EVOLVE Flagstaff
Evidence-based articles on strength training, physical therapy, nutrition, injury recovery, and long-term health — written to help you stay active, resilient, and moving well for life.
A Strong Start: An Orientation to Strength Training and the Gym
Have you ever walked into a gym and thought, I have no idea what I’m doing?
Or maybe you know strength training is beneficial, but you’re not sure where to start. Maybe you’ve tried it before and it didn’t feel effective—or you were worried about getting hurt.
If any of that resonates, you aren’t alone. And we’re here to help.
January 2026: Build Your Base
It probably won’t surprise you that we’re not big fans of New Year’s resolutions at EVOLVE. We’re all for intentional self-improvement—and for using the winter season and turning of the year as a time to pause, reflect, and chart a course for what’s ahead. Interestingly, some historians trace versions of this practice back thousands of years.
What we’re not for is the way that modern diet and fitness culture has co-opted a positive reflective practice and injected it with shame, guilt, and negativity.
So what do we do instead?
This January, our theme in the gym is Build Your Base—and we’re applying it not just to training, but also to how we think about a healthier, more life-giving New Year reflection.
EVOLVE Strong is EVOLVING
This winter, EVOLVE Strong is evolving—without throwing out the Flagstaff fitness classes you already love. We’re rolling out monthly themes, starting with Winter Readiness, to put a little extra focus on quads, hinging, rotation, and agility so you can power through the powder and everyday life with confidence.
You’ll also see our new training load calculator and weight-selection charts in action, helping you choose smart weights and track progress without guesswork. And on Wednesdays and Saturdays, we’re shifting to one full-body strength block and one longer endurance block to better blend strength and conditioning in a single Flagstaff workout.
Why Endurance Athletes Can Have Elevated A1c: Underfueling and REDs
Why hard-training endurance athletes can have high A1c even when they look healthy. A dietitian explains the REDs connection, your labs, and what to do.
You’re Not Just Getting Old — Here’s Why You Feel Sore, Stiff, and Achy (and How to Feel Athletic Again at Any Age)
Feeling stiff, sore, and less athletic? You’re not just getting old — you’re just not training for the life you want. Here’s what to do about it.
How to Feel Comfortable in the Gym (Even If You Don’t Know Where to Start)
Intimidated by the gym? You’re not alone. At EVOLVE Flagstaff, our goal is to make strength training feel accessible and welcoming to everyone. In this article, we explore common reasons that gyms can feel intimidating, and how we work to break down those barriers.