EVOLVE Member Resources

We recommend that most people start with 2 or 3 classes per week, especially if you are new to this type of training. Our workouts intentionally contain a movements that you might not have done before, and some muscle soreness can be expected.

If you feel like you are recovering well from your workouts, you can consider coming 3 or 4 times per week. However, we don’t recommend coming more often than that, for a few reasons. First, our bodies need time to recover from and adapt to a hard workout, so more is not always better. Second, most of our members also do other activities outside the gym, like hiking, running, biking, aerial, climbing, or something else. We actually design our workouts to specifically support all of the Flagstaff outdoor activities and life outside the gym! So, if you are active a few days per week outside of the gym, 3 workouts or so should be plenty.

Yes! Our workouts vary daily, and coming on back to back days is not a problem. But, just know that you might feel a bit more fatigue on your second day.

Definitely! We started EVOLVE Eats about 4 years ago when we saw that many of our members had difficulty finding convenient, healthy, and delicious meal options that were well-rounded enough to support their active lives. So, we decided to solve the problem ourselves!

EVOLVE Eats is a subscription meal prep company. All meals are designed and balanced by a Registered Dietitian. They are fully prepped meals, ready to eat cold or to reheat, no cooking required. Our menu changes weekly, and we aim to provide unique and varied dishes from a range of world cuisines.

Orders are due each week by Friday morning, and the meals are prepared fresh on Mondays. They are available for pickup at the gym beginning on Monday evening.

You can learn more here!

To start, come in whatever shoes you have! We don’t want any barriers between you and your workouts.

However, a pair of gym-specific shoes are a great investment at some point. Shoes designed for our type of workout have firmer cushioning than a runner shoe to give more stability when lifting weights. They are also reinforced and stable laterally, which helps on agility and side to side movements.

Here are a few brands we recommend, including a few budget options:

-Our Favorite: No Bull Trainers. These are super durable and come in a lot of fun color options. Their Trainer model is best for the gym. However, they do run a bit narrow.

-Other Great Options: Nike Metcon, Reebok Nano

-Budget Options: Vans Authentic or Converse All Stars. These are fairly flat and stable. Dr. Bri worked out in Vans for years!

We’ve got a whole post about that here!

Here’s a few quick and dirty tips:

• DON’T go into a workout hungry or on an empty tank. Even before a morning workout, eat SOMETHING, ideally with some easily digestible carbohydrates, like a banana, dried fruit, or handful of cereal.

• DON’T skimp on carbs. Especially if you’re doing any sort of high intensity training (a lot of our workouts), endurance or heavy lifting. Your body won’t be able to recover and you will see diminished #gainz.

• Do hydrate before, during, and after but listen to your thirst signals and don’t just drown yourself in water.

• DO utilize liquids. Not only do they help rehydrate but smoothies or shakes can be helpful for those who aren’t hungry after they exercise.

• DO make it simple. You don’t need fancy supplements or powders. A simple PB&J has a great protein/carb ratio (3:1) for recovery.

• DO make it delicious. Don’t force feed yourself with chicken and brown rice because you read it in a body building blog. Grab something delicious. We love pretzels and peanut butter or some yogurt and fruit.

• DO plan for a meal within the next few hours if you’re only able to tolerate a snack post workout.

Know that there is a time and a place for fueling during workouts so if you have deeper questions, our Registered Dietitian Abby Chan is a PRO with working with athletes.

If you can’t get meals in after your workouts check out EVOLVE Eats!

First, tell the coach of your class right away! Often pain is due to something going wrong with your movement technique, and we train all of our coaches to be pros at cuing and improving your technique. If your coach can’t eliminate your pain by modifying your technique, they will provide a substitution that will work the same muscles in an effective way. You should not exercise through pain!

If your pain comes up often, we definitely recommend checking in with our physical therapist, Dr. Brian Kinslow. He is an expert at helping to identify the root cause of symptoms, and can help you resolve the problem as quickly as possible — often without you having to stop any of your activities!

Our mobility flow class is designed to help you recover, improve flexibility and mobility, move better, and explore new movements. It is a unique blend of yoga-inspired flows, range of motion and injury prevention drills, and self myofascial release. Once you try it out, you’ll want to come every week!

The EVOLVE Strong Class is our premier fitness offering. The workouts are designed specifically to support an active lifestyle outside of the gym. Classes are 60 minutes, and include include full body strength exercises (upper body, lower body, and core), targeted warm up and movement prep drills, and high intensity conditioning circuits.

The EVOLVE Foundations Class has a smaller class size (max 8 people), and moves at a slightly slower pace with more emphasis on learning foundational movements and training principles.

We hope you never leave! But if you have to pause or cancel, no worries. Just email evolvestrong@evolveflg.com at least 5 days before your monthly bill date.