Losing The Last 10 Pounds

It has been a while since I have made a post on my blog!  I get caught up in my training and use facebook so much that I forget how useful a blog can be.  Today, however, I thought it was necessary to share with you all some results I have had with some great clients of mine.

Right around Christmas time I decided I would train 3 people for free in return for them following my program closely.  I was out to prove that you don’t need to spend a lot of time in the gym to get great results so I recruited some “test subjects” who, in return for free training, agreed to trust me and follow my plan for them.  The girls (Jada, Heather and Laura) came to see me 3-5 times per week for 30 minute sessions and followed my nutrition and cardio plan on their own for 10 weeks.

We set out to lose “the last 10 pounds” but came out of it with so much more.  Check the girls out:

Laura: Down 14.5 pounds and 8 3/8 inches










Jada: Down 6 pounds and 5.5 inches










Heather: Down 8 pounds and 7.25 inches










Man we worked hard! The 30 minute sessions were sweaty and intense but the results were great.  What you can’t see in the pictures is how strong and fit these girls got.  They all gained a ton of strength and endurance while gaining muscle and losing fat (inches)!!!!  I just want to thank the girls for their hard work and dedication.  They came in as three strangers in need of some fitness guidance and came out three friends who now have the tools they need to succeed with any further fitness goals.  Results are great, they really are, but what makes me just as happy is to bring people together using my passion for healthy living!  Need proof that we are all friends now……three of the four of us are running a ½ Marathon together in San Francisco in support of the Leukemia and Lymphoma Society of Canada (thanks Heather) 🙂

Interested in losing the last 10 pounds?  Contact Matt Benvie at 456-4018 or matt@evolvefitnessltd.com for more details.


New Recipes!

untitledNew Recipes

I have a couple great new recipes that I have come up with.  I am a natural peanut butter fiend and while my omelette creation sounds gross, I do recommend giving it a try as it is a great low carb meal!  The shake recipe is similar to my other shakes just with a few extra quality calories!

Egg white/PB Omelette

-1/2 carton egg whites (or desired amount)

-vegetables (use whatever you like in an omelette, I only use tomatoes and mushroom)

-mix 1 tbsp natural PB with 2 tbsp salsa and one tbsp fat free mayo

*When you flip the omelette, add the mixture to half of the omelette and cook until finished.  You can also add a serving of low fat cheese if you like.

Meal Replacement Shake

-1 cup frozen blueberries

-1/2 cup whole grain oats

-1 and a ½ cups skim milk

-1 tbsp natural PB

-1 scoop chocolate promasil (whey protein)

*Add these in the blender with a few ice cubes and enjoy!  This can be used as extra calories for those looking to gain weight or as a meal replacement for those going for weight loss or maintenance!


As you can tell I am addicted to natural peanut butter and use it often.  Feel free to contact me at matt@evolvefitnessltd.com for other natural pb recipes!