Stephanie's E

E = EVOLUTION. Total Evolution Health & Transition for corporate wellness and women's retreats A perfect job, body, partner, life, etc!

Have you noticed that people are just too damn busy, and that we are constantly striving for perfection?! What if I told you I can help you achieve your health and wellness goals, and that reaching those goals will inadvertently improve your WHOLE life?! Do you feel like you've tried every solution yet the progress you made was not sustainable? What if you made your life work better, even with you

r busy calendar? Lose weight, gain energy, and stop with diet fads, ass-kicking workouts, and limited sleep. Integrate the Total Evolution into your lifestyle and watch how restrictions turn into endless possibilities! Stephanie Everett, M.Ed
Transition/Health Coach

08/20/2026

What a difference one track meet can make. 💙

At Lilly’s first track meet, she walked away with a few 3rd-place finishes (you can see at the end of the video)… and you would have thought the world had ended, although she worea fake smile. 😂 She was disappointed. REALLY disappointed.

We talked about it afterward, and she eventually admitted something that stuck with me: she knew she was ahead in her heats, so she didn’t push as hard as she could have.

That realization could have turned into an excuse. Instead, it turned into motivation!

Fast forward to meet #2…

This girl showed up differently. She pushed harder. She competed harder. She believed she could do better—and came home with a few BLUE RIBBONS. 🥇💙

Am I proud of the ribbons she won? Of course.

But I’m way more proud of what happened between the two meets.

She took disappointment, sat with it, figured out what SHE could control, and then did something about it.

She still has plenty of room to grow. She can get stronger. Faster. More experienced. There will absolutely be races where she doesn't win and probably some more sad-sack moments along the way. 😂

But at 11 years old, she’s already learning something that took me much longer:

Where you start doesn't matter nearly as much as what you do next.

Watching her determination, effort and mindset shift has been pretty damn inspiring.

Sometimes we’re supposed to teach our kids.

And sometimes, if we’re paying attention, they turn around and teach us. ❤️

08/18/2026

A lot of social media wellness:
✨ SHRINK! DETOX! TRACK! BURN! FIX! OPTIMIZE! 🫪

Me:
…are you sleeping?
How’s your digestion?
Do you have energy?
Can you enjoy dinner without doing math? 😂

Because apparently somewhere along the way, wellness became a beauty contest. 🤷🏼‍♀️

Skinny does not automatically mean healthy. A lower number on the scale is not a personality
trait, a moral achievement, or the only evidence that what you’re doing is working.

I say this not to be harsh, but after going through some of life's ups and downs (like surviving ovarian cancer, the radical surgery to get it, menopause, and a sarcoidosis diagnosis) I guess I'm not interested in adding to the noise bc i don't think it'll help.

I care about:
💪 Health gain, not weight loss
🥗 Better body composition, not just lbs lost
🧠 Mental wellness too
😴 Feeling strong, fueled + rested
❤️ Appreciation, not comparison

Maybe you’re stronger.
Maybe your labs improved.
Maybe your clothes fit differently and the scale barely moved.
Maybe you stopped thinking about food all damn day.
Maybe you have more energy to work, travel, lift, laugh, play and LIVE...

And maybe none of it comes with a dramatic bikini before-and-after photo. 📸 Good!

The way your body looks should not be a marketing campaign, but how you feel making sustainable improvements on the daily... that's a totally different subject.

The wellness I’m interested in:
Less focus on shrinking. Less shame. Less comparison. More strength. More knowledge. More health. More actual living.

Healthier. Not just smaller. 💗

08/12/2026

Friends 40+, fiber matters. Now let's talk 💩

Hormonal shifts can slow digestion, raise cholesterol, and make blood sugar less forgiving. Getting enough fiber helps with all of it—gut health, heart health, satiety, and regularity.

✌️ common options:

**Psyllium (Metamucil-type)**
Forms a gel that normalizes stool (helps both constipation and loose stools). Strongest evidence for lowering LDL cholesterol and supporting blood sugar. Can help you feel fuller.

*⚠️* Needs plenty of water. Can feel heavy or cause gas if you start too high. Timing matters with meds and other supplements-read the directions.

**PHGG (Sunfiber-type)**
Dissolves clear, low-viscosity, and ferments slowly. Gentler on sensitive guts, less bloating for many, and acts as a prebiotic to feed good bacteria. Supports regularity without the thick gel.

*⚠️* Still start low and increase gradually. Look for timing warnings with meds and supplements.

Neither is “best” for everyone—psyllium wins on cholesterol and bulk; PHGG often wins on comfort and daily tolerance, especially if you have serious digestive health issues. Personally, I prefer PHGG because it’s so much gentler on my digestion and easier to stick with every day. 🤓

The real goal? Just get more fiber in. Aim for 25–30g+ a day from food first, and use a supplement to fill the gap when needed. Start slow, drink water, and give it a couple of weeks. 🙌

Your midlife gut (and the rest of you) will thank you for paying attention to this simple habit. 👏

Do you take a fiber supplement? I'd love to hear your experience before and after you started. 😊

Special thanks to Steph for the bathroom sign that gets the most laughs and complements 😘🤣

08/10/2026

My body loves walking with my weighted vest… but my soul really loves soaking in all the little details along the way. 🌿

The wildflowers. The clouds. The way the light hits the trees. The random little things you’d completely miss if you didn’t look up and pay attention. ✈️

Movement is good for the body, but noticing what’s around you? I think that’s pretty good for us too. 💛

If you’re someone who stops to appreciate the little things on your walks, drop one of your favorite walking pics in the comments. I’d love to see what caught your eye. 👇

08/05/2026

I have no internet or cell service at my home office, so if you've tried to reach me and I haven't responded, I promise I'm not ignoring you! 😅

I'm currently offline until service is restored, with the exception of my work time spent at the Y. Xfinity is saying Friday night. 🙏

Thanks for your patience, and I'll get back to everyone as soon as I'm connected again.
In the meantime... maybe it's the universe's way of telling me to step away from the screen for a bit! ☕🌿

07/28/2026

Yesterday I made homemade turkey burgers (almost ½ lb each because...go big or go home 😉) and packed them with fresh red Swiss chard. I also looked at my produce drawer and thought, “Not today, food waste.”

So I chopped up cucumbers, apples, celery, green onions, and red cabbage into a crunchy, leaf-free salad (my daughter isn’t a fan of leafy salads, so this was a win!). Then I whisked together a quick dressing with raw apple cider vinegar, extra virgin olive oil, Dijon mustard, hot pepper garlic honey, salt, and pepper.

✨ It was ridiculously good!

I skipped the bun and topped my burger with feta cheese. My husband and daughter went the classic bun + American cheese route. Everyone was happy, which honestly feels like a parenting victory all by itself. 🙌

What I really made, though, wasn’t just dinner...
I made abundance.

Groceries are expensive. Time is limited. Life gets busy. So when I have an hour to spend in the kitchen, I almost always make extra. Right now, I have at least two more healthy, delicious, family-approved meals sitting in my freezer, ready for those nights when everyone’s hungry and no one has the energy to prep n cook.

A little science behind why this meal checks so many boxes:
🟢 Swiss chard and red cabbage are loaded with fiber, vitamins, minerals, and colorful plant compounds that support overall health.
🥦 The variety of fruits and vegetables gives your gut microbiome a diverse buffet—something research continues to show is associated with better digestive and overall health.
🦃 Turkey provides high-quality protein to support muscle maintenance, recovery, and satiety, helping you stay full longer.
🫒 Extra virgin olive oil contributes heart-healthy monounsaturated fats and beneficial polyphenols that support healthy aging.

I could probably write out a recipe...but honestly? AI is much better at the exact measurements than I am. 🤷‍♀️ 😅

I’m more interested in the bigger picture: creating meals that nourish your family today and make tomorrow easier! 📷

🌿 What’s one meal you make in bulk and freeze that keeps both your family’s taste buds and their wellness in mind? I’d love some new ideas!

07/20/2026

Warning: Side effects of becoming a Lake Girl may include...

☀️ Laughing until your cheeks hurt. 🚣‍♀️ Finding your people. 💙 Making friendships that somehow feel like they've existed forever. 📸 Posting way too many 'piece of water' photos. 😭 Counting down the days until this next reunion. ✨️

October 16-19 can't get here fast enough!

Sorry... this one's for Lake Girl Alums. If you've ever wondered what being a Lake Girl is all about... maybe this is your sign to join us next time! 😉💙

07/15/2026

There's a first time for everything, and this was Lilly's first track meet.

She competed in the 13-and-under division (she's only 11) and walked away feeling proud of her performance... until she realized there were multiple heats in her division. After all the results were combined, she had finished 3rd.

She was crushed.

As parents, our first response wasn't to fix it. We encouraged her to stop pouting for a moment, sit with her feelings, and think about what happened.

After lunch with friends and a little time to process, she came to us and said something that stopped me in my tracks:

"I knew I was so far ahead, so I didn't run as hard as I could have."

What a powerful lesson to learn at 11 years old.

Sometimes we ease up because we think we've already done enough. We get comfortable. We assume we've got it in the bag. But the finish line has a way of reminding us that there's often another level we never tapped into.

The beautiful part? This wasn't a lesson about losing. It was a lesson about discovering what she's capable of when she gives her full effort.

I wish I had learned that lesson before middle school.

How about you? Have you ever looked back and realized you had more to give?

07/07/2026

Just doing what I love with who I love ❣️

06/23/2026

Be honest with me, does this feel like a possibility within your organization, or do you think this wouldn't happen in a million years at your place of employment?

Do you see value in deliberately taking time to move, stretch, and breathe (a nervous system reset) at your job, or would you see it more as a waste of time?

Do you think workplace culture should shift into practicing employee-centered wellness, or are you a believer in hammering the gas until the job is finished?

Here are 3 science-backed reasons stretching and breath work at work can be beneficial:

✅ 1. It helps reduce stress and improve focus.
Brief movement and stretching breaks can lower muscle tension and help regulate the nervous system. When stress decreases, cognitive performance, attention, and decision-making often improve.

✅ 2. It may reduce aches, pains, and fatigue.
Many employees spend hours sitting at desks, driving, or performing repetitive movements. Regular stretching can improve circulation, mobility, and comfort, potentially reducing the physical strain that builds throughout the day.

✅ 3. It can improve energy and productivity.
Contrary to the belief that breaks reduce output, short movement breaks often help employees return to their work with greater energy, concentration, and engagement.

The irony is that many organizations say they want healthier, more productive teams, but few intentionally create space for the behaviors that support those outcomes.

I'm not suggesting we spend half the workday doing yoga. I'm suggesting that 20-30 minutes to move, breathe, and reset may be one of the highest-return investments a team can make.

Burnout doesn't usually happen all at once.
It happens one skipped lunch, one stressful meeting, one ignored signal, and one "I'll take care of myself later" at a time.

What's your take? Should workplace wellness be part of the workday, or should it stay a personal responsibility outside of work?

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http://totalevolution.net/

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