Why It’s Time to Rethink Weight
We often hear people say, “I want to lose weight”. Our question is, “What kind of weight do you want to lose?” Is it fat, muscle, or something in between?
What really matters for long-term health isn’t simply how much you weigh, or even your BMI. What matters is what your body is made of — your ratio of lean mass (muscle, bone, organs) vs fat (especially visceral fat). Focusing on body composition gives you a much clearer picture of disease risk, functional ability, aging, and quality of life.
Why Many People Obsess Over Weight (and Why It’s Misguided)
Weight and BMI are:
Easy to measure: scale + height → instant result.
Broadly helpful for population‐level screening.
Embedded in many medical systems, fitness norms, dieting culture.
But they have major limitations:
They don’t distinguish fat mass vs lean mass (muscle, bone, organs).
They ignore fat distribution (visceral vs subcutaneous) which matters a lot for disease risk.
They are affected by factors like water retention, bone density, gut contents, muscle mass changes.
Many folks chase weight loss alone, and sometimes that means losing lean mass (muscle or even bone) — which can backfire in the long run.
Tools for Measuring Body Composition
If you want to move beyond weight to learn more about your body composition, look for a BIA device or schedule a DXA scan.
Bioelectrical Impedance Analysis (BIA) or (BI) devices are accessible and non-invasive (e.g. InBody, Hume Health). BIA provides body fat vs lean mass estimates through low level electrical current. Results can be affected by hydration status, recent meals, or exercise and accuracy varies by device/model.
Dual-Energy X-ray Absorptiometry (DXA or DEXA) scans are considered to be the gold standard for measuring bone density and body composition (fat mass, lean mass). DXA scans are very accurate and more expensive with exposure to low levels of radiation.
Healthy Body Fat Percentages
What should you be aiming for? The benchmarks for body fat percentage (BF%), drawn from studies, clinical guidelines, and established sources are ranges, not rigid targets:
The Healthy Body Weights: an Alternative Perspective (PubMed 8615340) suggests “best body fat percentages averaged between 12-20% for men and 20-30% for women in relation to lowest morbidity/mortality. PubMed
InBody (BIA device makers) recommend 10-20% BF as healthy for men, 18-28% for women. InBody USA+1
A recent study “Defining Overweight and Obesity by Percent Body Fat” suggests that clinical “overweight” corresponds roughly to 25% BF for men, 36% BF for women. PubMed
Can You Gain Weight AND Lose Fat? Can You Stay Same Weight, Lose Fat, Gain Muscle?
Yes — absolutely.
If you gain lean mass while reducing fat mass, your total weight might stay the same or even increase. But your body composition improves: stronger bones, more muscle, better metabolism, lower disease risk.
Conversely, you can lose fat and gain muscle and still have little change (or no change) in weight or BMI. That’s why many people get discouraged if they only look at the scale.
Why This All Matters
Understanding and optimizing body composition has multiple downstream health and quality‐of‐life benefits:
Bone density decline
As we age — especially peri-menopausal and post-menopausal women — bone loss accelerates. We know DXA scans measure bone mineral density. Maintaining lean mass (especially through resistance training) and adequate nutrition (e.g. calcium, vitamin D, protein) helps preserve bones, reduce risks of osteopenia/osteoporosis, fractures.Loss of lean muscle mass (“sarcopenia”)
Sedentary lifestyles, inadequate protein, lack of resistance training all contribute. Loss of muscle means: lower metabolic rate; worse functional capacity; more frailty; difficulty with daily tasks; increased injury risk. You can weigh the same (or even lose weight) but lose too much muscle, which is bad.Excess fat, especially visceral fat, raising disease risk
High body fat, particularly around the belly (visceral adipose tissue), is strongly associated with cardiovascular disease, type 2 diabetes, metabolic syndrome, inflammation, and other chronic disorders. Greater fat mass — even in people with “normal” BMI — can be dangerous.
✅ Evergreen Fitness Body Composition Health Checklist
Step 1: Measure
☐ Weight & Waist circumference (risk marker for visceral fat: men >40 in, women >35 in = higher risk)
☐ Body fat percentage (via BIA or DXA scan)
☐ Lean mass / Skeletal muscle mass (via BIA or DXA scan)
☐ Bone density (DXA scan — recommended especially for peri- and post-menopausal women, adults over 50, or those with fracture risk factors)
Step 2: Compare to Healthy Ranges
Women: 25-31% (or 14-24% for athletes)
Men: 18-24% (or 6-18% for athletes)
Step 3: Track Habits That Support Composition
☐ Strength training 2–3x per week (preserve/gain lean muscle, protect bone density)
☐ Cardiovascular activity 150+ min per week (support heart health, fat reduction)
☐ Adequate protein intake (at least 1.0–1.2g/kg body weight; more for athletes/seniors or weight loss)
☐ Consistent sleep & stress management (affects hormones tied to fat storage & muscle recovery)
Step 4: Reassess Regularly
☐ Reassess body fat % and lean mass 1-2x a year based on goals and accessibility
☐ Repeat DXA scans every 1–2 years (or as advised by healthcare provider)
Step 5: Reflect
Am I gaining or maintaining muscle?
Is my body fat % trending toward a healthy range?
Is my bone density stable?
Do I feel stronger, more energetic, more capable?
Remember: The scale only tells part of the story. Stronger bones, more lean muscle, and less visceral fat add years to your life and life to your years.
Start your Evergreen Fitness journey today and let us guide you to improved body composition and a better quality of life. Contact us today!
Don’t Sell Your Home Gym—Use It!
We’ve all seen it—or maybe even done it ourselves. That treadmill, once full of promise, ends up as a coat rack or, worse, left at the curb with a “Free—Works!” sign taped to it. It’s not that the treadmill doesn’t work—it’s that life got in the way.
The same story plays out with squat racks shoved into the corner of the garage, resistance bands tangled in a bin, kettlebells collecting dust, or dumbbells forgotten in the basement. You bought them with the best of intentions, but now they just take up space.
Here’s the truth: you don’t need to sell your equipment (or use it as a coat rack) —you need to use it.
That’s where Evergreen Fitness comes in. We help you get a real return on your investment (ROI) in the equipment you already own:
ROI on your treadmill (no more drying rack for laundry)
ROI on your squat rack (not just a garage ornament)
ROI on your health, strength, and confidence (mind, body and soul)
We bring personal training directly to you—right in your home, garage, or basement—so you can stop feeling guilty about unused equipment and start making progress toward your goals.
There’s no need to wait for the “perfect time.” The perfect time doesn’t exist, but the right support does.
👉 Ready to begin your Evergreen journey? Click Appointments > select Consultation, and Book a free 15-minute time that works for you.
Start your journey and let us help you stay strong, stay consistent, and stay Evergreen.
The Power of Strength: Why Exercise Matters
Aging is inevitable, but the steep decline in muscle and bone health that many associate with getting older doesn’t have to be. Research consistently shows that older adults can build strength at rates similar to younger populations, improve quality of life even while living with disease, and protect themselves from the physical decline that limits independence.
Strength Gains Are Possible at Any Age
For decades, the prevailing thought was that younger individuals reaped most of the benefits of strength training, while older adults could only expect modest improvements. But the evidence now paints a different picture. Studies have demonstrated that older adults—well into their 60s, 70s, and beyond—are capable of achieving meaningful gains in muscle strength and function at rates comparable to younger individuals when following structured resistance training programs (NEJM, 2002; PMC7752999).
This is a game-changer: it means it’s never “too late” to start building strength.
Exercise and Disease Management
Strength training isn’t just about lifting weights—it’s about lifting quality of life. Research on populations living with chronic diseases such as Parkinson’s has shown that structured exercise programs not only improve mobility and strength but also slow disease progression and enhance daily functioning (ResearchGate; Frontiers in Psychology, 2022).
For individuals battling metabolic disorders, cardiovascular disease, or mental health challenges, consistent exercise provides measurable improvements in physical capacity, mood, and independence (PMC3940510; MDPI).
Preventing Sarcopenia and Osteopenia
After age 40, adults lose muscle mass at a rate of 1–3% per year, with losses accelerating after age 60. This age-related muscle loss, known as sarcopenia, begins as early as the mid-30s and contributes significantly to frailty and disability in older populations. The good news? Resistance training combined with adequate protein intake can slow or even reverse sarcopenia, resulting in measurable gains in muscle mass and strength (NCBI Bookshelf; PMC2804956).
Similarly, bone density loss (osteopenia) begins around age 35. Men lose about 0.5–0.75% annually, while women experience accelerated loss during and after menopause. In fact, women can lose 5–10% of bone density during late perimenopause and the early menopausal years, making resistance and weight-bearing exercise crucial for bone health and fracture prevention (ScienceDirect).
Grip Strength and Longevity: Small Measure, Big Meaning
One of the most surprising findings in longevity research is the predictive power of grip strength. While it might seem trivial, grip strength has been shown to be a strong biomarker for overall health and life expectancy (PMC6778477).
Why does grip matter? Because it underpins the Activities of Daily Living (ADLs):
Bathing – holding rails for stability in the shower
Dressing – managing buttons, zippers, or shoelaces
Toileting – gripping supports to transfer safely
Transferring – pulling yourself out of a chair, bed, or bathtub
Eating – holding utensils, carrying a plate, or lifting a cup
Cooking and shopping – carrying groceries, pots, or pans
If you cannot grip, you cannot fully live independently. That’s why building and maintaining strength—is not just about vanity; it’s about maintaining your quality of life through every stage of life - Evergreen.
IN a nutshell
Aging may be unavoidable, but frailty is not. With consistent resistance training and proper nutrition, older adults can:
Build strength at rates similar to younger populations
Improve quality of life even while managing chronic disease
Slow or reverse muscle and bone loss
Preserve independence by maintaining grip strength and functional ability
The message is clear: it’s never too late to get stronger.
Movement as Medicine: living longer, moving better, and preventing disease
"Health is wealth." It’s more than a saying — it’s a truth backed by decades of research. While modern medicine offers remarkable treatments for disease, one of the most powerful and cost-effective interventions is something you can do every single day: move your body.
The Proven Power of Physical Activity
Research is crystal clear: regular exercise is one of the most powerful tools we have to prevent chronic disease and improve longevity.
Key Evidence:
Warburton et al. (2006) found irrefutable evidence that regular physical activity prevents cardiovascular disease, diabetes, cancer, hypertension, obesity, depression, osteoporosis, and premature death. The more active you are, the greater the health benefits.
Ruegsegger & Booth (2018) identified over 100,000 studies linking exercise with health, concluding that lifelong physical activity can delay the onset of 40 chronic conditions.
Pavlović et al. (2022) confirmed that higher daily physical activity significantly reduces the risk of type 2 diabetes, heart disease, obesity, osteoporosis, and even certain cancers.
In short, movement truly is medicine—for both your body and your mind.
Cardiovascular Disease: Protecting Your Heart Through Motion
Cardiovascular disease (CVD) is a top killer worldwide, but regular physical activity drastically lowers the risk. In their review, Myers et al. (2021) emphasize that individuals who are physically active have a significantly lower incidence of CVD and all-cause mortality. Even modest increases in activity — such as moving from the least fit group to the next-lowest in cardiorespiratory fitness (CRF) — result in dramatic improvements.
Similarly, Pavlović et al. (2022) highlight that physical exercise improves blood pressure, lipid profiles, body mass, and glycemic control — all critical factors in CVD prevention. Their research also notes that the cardiovascular risk from type 2 diabetes is particularly high for women, making proactive activity even more essential for female health.
Diabetes: Managing Blood Sugar, Protecting the Heart, and Shielding the Brain
Type 2 diabetes mellitus (DMT2) is closely linked to the obesity epidemic, and both are strongly tied to sedentary living. As Pavlović et al. (2022) explain, higher daily physical activity levels reduce the risk not only for diabetes but also for heart disease, certain cancers, obesity, osteoporosis, and more.
But diabetes isn’t just about blood sugar — it’s also about brain health. According to Zhang, Khan, and Ullah (2025), diabetes significantly increases the risk of Alzheimer’s disease (AD) through mechanisms like impaired insulin signaling in the brain, oxidative stress, and vascular damage. Exercise works against these processes by:
Reducing neuroinflammation
Improving mitochondrial and vascular function
Enhancing insulin sensitivity
Stimulating neurogenesis (new brain cell growth)
In other words, moving your body helps protect your brain — not just your pancreas.
Alzheimer’s and Parkinson’s Disease: Neuroprotection in Action
The link between movement and brain health is strong. Exercise improves blood flow to the brain, boosts the release of brain-derived neurotrophic factor (BDNF), and supports neuron repair — all critical for slowing or preventing Alzheimer’s and Parkinson’s disease.
For Parkinson’s, movement-based interventions can improve motor control, balance, and functional independence. For Alzheimer’s, they can help preserve cognitive function, reduce decline, and improve mood.
Prevention Is Priceless: The Economic Case for Exercise
The CDC’s Active People, Healthy Nation initiative reports that physical inactivity contributes to 1 in 10 premature deaths and costs the U.S. $117 billion annually in healthcare expenses. Source: CDC Physical Activity – Active People, Healthy Nation
Reactive healthcare—treating illness after it occurs—is significantly more expensive than preventive healthcare, which focuses on maintaining wellness and avoiding disease. A proactive fitness routine can dramatically cut costs by reducing the need for hospital visits, surgeries, and medications later in life.
Health is wealth, and investing in it through daily activity is one of the smartest long-term strategies you can make for yourself.
Movement for Every Life Stage
Whether you’re:
Pregnant and wanting to maintain your fitness
Perimenopausal or postmenopausal and concerned about bone density (osteopenia), muscle loss (sarcopenia), and body fat gain
Middle-aged and focused on avoiding chronic diseases that slow so many later in life
…physical training can improve your quality of life, prevent illness, and add healthy years to your life.
Start Your Fitness Revolution Today
The evidence of Warburton et al. (2006) is overwhelming: movement reduces your risk of cardiovascular disease, diabetes, cancer (colon and breast), obesity, hypertension, bone and joint diseases (osteoporosis and osteoarthritis), Alzheimer’s or Parkinson’s disease, anxiety, depression, and more. It is both prevention and treatment, and unlike most medications, it comes with positive side effects: improved mood, more energy, better sleep, and stronger social connections.
The evidence is overwhelming—exercise isn’t just about looking fit. It’s about living longer, moving better, and preventing disease. When guided by highly educated, science-driven professionals like NSCA-certified coaches, you’re not just working out—you’re investing in your health, wealth, and future.
Evergreen Fitness is here to help you take that first step. Your body, mind, and future self will thank you.
Why Certification Matters: The Gold Standard in Fitness and the Power of Science-Based Coaching
When you’re trusting a coach or trainer with your body, your performance, or your long-term health, qualifications matter. In an era flooded with fitness influencers and flashy social media workouts, the need for scientific, evidence-based training has never been greater. That’s why we’re proud to be certified by the National Strength and Conditioning Association (NSCA) — and why we think you should care, too.
What Is the NSCA and Why Does It Matter?
Founded in 1978, the National Strength and Conditioning Association is a global leader in the fitness industry, committed to advancing the profession through science-based education and research. With over 60,000 members and certified professionals worldwide, the NSCA sets the standard for those serious about fitness, health, and performance.
Their flagship certification — the Certified Strength and Conditioning Specialist (CSCS) — is considered the gold standard for professionals in athletic performance and conditioning.
What Makes the CSCS Certification So Respected?
Here’s what sets it apart:
✅ Evidence-Based Practices
CSCS-certified professionals are trained to use scientifically proven strategies to help individuals improve performance and reduce injury risk — not just follow fads or trends.
✅ Rigorous Education and Testing
The certification process involves a challenging, research-based exam covering topics like biomechanics, physiology, program design, and nutrition. This ensures a high level of competency and critical thinking.
✅ NCCA Accreditation
The CSCS is accredited by the National Commission for Certifying Agencies (NCCA), which sets national standards for credentialing programs. In short: it’s legit.
✅ Athletic Performance Focus
The CSCS certification is ideal for those working with athletes or anyone looking to enhance strength, power, and agility — and do it safely and effectively.
✅ Career Credibility
As the NSCA puts it: “Our certifications set your resume apart in today’s job market and will help take your career to new heights.” We agree — but more importantly, they ensure our clients get the highest quality coaching possible.
Science Over Social Media: Why the Scientific Method Still Wins
Let’s face it: social media is a minefield of misinformation. For every well-informed expert, there are hundreds of influencers promoting ineffective, unsustainable, or even harmful fitness trends. It’s easy to get confused. That’s why we prioritize science-backed methods — and why the scientific method still matters in fitness.
The scientific method provides a structured approach to understanding what actually works. It helps us:
🔬 Test, Observe, and Adjust – instead of guessing
📉 Avoid gimmicks and false promises – no detox teas here
📈 Base our programs on data, not hype – so your progress is real and measurable
Being grounded in science doesn’t just protect you from injury or burnout — it also ensures you get results that last.
Why We Choose NSCA-Certified Coaches — and Why You Should, Too
Working with a trainer certified by the NSCA means working with someone who values:
Proven methods
Lifelong learning
Client safety
Long-term performance outcomes
You wouldn’t trust your health to someone who watched a few YouTube videos. The same should go for your fitness.
The Bottom Line
Your body deserves better than fitness fads.
At our facility, we take your goals seriously — and we back them with coaches who have the best education, the most respected credentials, and a commitment to evidence-based training. The NSCA-CSCS certification is more than a title. It’s a promise that your progress is built on a foundation of science, safety, and strength.
If you're ready to train smarter — and not just harder — we’re here for you.
Science-backed. Client-focused. Results-driven.
📚 Learn more about the NSCA at www.nsca.com
💪 Ready to work with a certified coach? Let’s talk.
Why Clients Choose Functional Fitness with Us — Real Reasons, Real Results
At Evergreen Fitness, we hear a lot of different goals from clients. But at the core, they’re all driven by a common desire: to move through life stronger, safer, and more confidently. The reasons people come to us for functional fitness training are incredibly personal — and incredibly practical.
Here are just a few of the reasons clients have reached out for help:
“I don’t want to risk injury walking my large dog”
“I need to lose the baby weight postpartum, and what I’m doing now just isn’t cutting it”
“I want to keep my balance and avoid falling as I get older”
“I want to increase my muscle mass”
“I want to lose my belly fat that’s come with perimenopause.”
“I need to rebuild strength in my knee post-surgery”
“I know I need strong bones as I age, but I don’t know where to begin”
These goals are more than fitness aspirations — they’re about quality of life, independence, and confidence in everyday movement.
What Is Functional Fitness — And Why Does It Matter?
Functional fitness is a training approach focused on exercises that mimic and support real-life movement patterns — bending, lifting, walking, balancing, pushing, pulling. Unlike training that’s just for aesthetics or sports performance, functional fitness is about making you better at living your life — from carrying groceries to playing with your kids to recovering from injury.
According to the 2025 review article "Aging With Strength: Functional Training to Support Independence and Quality of Life" by Dr. Brian Brogno, functional resistance training (FRT) supports daily movement, mobility, and independence, especially as we age. The study found that while traditional resistance training boosts strength and muscle mass, FRT goes a step further — improving movement efficiency and enhancing quality of life for middle-aged adults (ages 40–60), a group often overlooked in fitness research.
FRT isn’t just exercise — it’s preparation for life. It helps bridge the gap between where your body is now and where you want it to be: resilient, capable, and pain-free.
Why Do Clients Trust Us?
We help people connect their personal goals with a tailored plan that supports their daily demands. Whether it’s recovering from knee surgery, regaining strength after childbirth, or building bone density for long-term health, we train for function, not just for the mirror.
Our approach is:
Personalized: You won’t get a one-size-fits-all program. You’ll get training aligned with your needs.
Evidence-based: We follow the latest research and adapt training for effectiveness and safety.
Whole-life focused: We’re not here to make you sore. We’re here to make you better at living.
So, Why Fitness?
Because it works — not just for vanity or competition, but for longevity and function. In a July 2025 study titled “Active Assessment of Fitness and Performance in a General Population” by Brent Winslow et al., researchers showed that improved strength, endurance, body composition, and cardiovascular fitness are linked with longer life and better daily performance.
The study also highlighted the need for active, individualized assessments to spot fitness declines early and guide personal progress. This is exactly the kind of strategic, whole-body thinking we bring to your training.
The Bottom Line
Functional fitness is not optional. It’s essential.
It helps prevent injury, supports recovery, fights age-related decline, and keeps you confident in your body for years to come. Whether you’re carrying groceries, walking a dog, or navigating stairs — fitness is the foundation that makes it all possible.
Whatever your "why," we’re here to help you move better, feel stronger, and live fuller.
Ready to start training for real life? Let’s talk.
The POWER OF IN-PERSON COACHING
💪🏼New Research Highlights the Power of In-Person Coaching in Strength Training
A recent randomized controlled trial, “Optimizing Resistance Training Outcomes: Comparing In-Person Supervision, Online Coaching, and Self-Guided Approaches” (Gavanda et al., 2025), compared three approaches to resistance training over a 10-week period.
📈 Key findings:
1. Supervised training led to the greatest gains in strength, muscle mass, and well-being.
2. Adherence was highest with in-person coaching (88.2%), followed by app-based training (81.2%), and lowest in self-guided programs (52.2%).
3. Well-being and satisfaction were significantly higher in the supervised group.
🔍 While all groups improved, supervision made a clear difference—especially in squat performance and fat-free mass gains.
🏋️♂️ Takeaway: Investing in in-person coaching pays off. App-based training offers a solid, accessible alternative for maintaining consistency and progress but lacks customization.
📚 Journal of Strength and Conditioning Research ():10.1519/JSC.0000000000005216, July 30, 2025. | DOI: 10.1519/JSC.0000000000005216
#StrengthTraining #FitnessResearch #CoachingMatters #ResistanceTraining #PersonalTraining #ExerciseScience #EvergreenFitness