# Inner Evolution Mindful Nutrition and Fitness


## Posts

- [But Where Do You Get Your Protein From?](https://innerevolution.ca/but-where-do-you-get-your-protein-from/): After people find out I eat a vegan diet, the first question they usually ask is: “But where do you get your protein from?” This question stems from a common misconception — that protein only comes from animal products, and that vegans must struggle to get enough of it. While it’s true that meat provides a complete source of protein in one package, plants are full of protein too. The key to meeting your protein needs on a vegan diet lies in one word: variety. But before we dive into plant-based sources of protein, let’s take a step back: What […]
- [Why do I follow high intensity interval training with meditation?](https://innerevolution.ca/the-benefits-of-hydration-why-drinking-water-is-essential/): By Evette Smayda5-minute read High intensity interval training (HITT) is an efficient way to fit in your exercise, especially for those with a busy schedule. The current guidelines recommend 150 minutes of moderate intensity exercise or 75 minutes of high intensity exercise per week. By dedicating just fifteen minutes a day, five days a week to high intensity exercise, you can easily meet the weekly target. HIIT workouts offer a multitude of benefits, not just time efficiency. They have been proven to enhance cardiorespiratory fitness1, body composition2, insulin sensitivity3, and other metabolic markers4. Additionally, HIIT can boost muscular endurance5 and […]

## Pages

- [12-Week Program: Reserve Your Spot Now!](https://innerevolution.ca/12-week-program-reserve-your-spot-now/)
- [Staff](https://innerevolution.ca/meet-the-staff/): Evette – Founder Hi, I’m Evette—founder of Inner Evolution and the only member of the team with thumbs (which makes me responsible for typing, budgeting, and opening treat bags). I’m a Certified Nutrition Coach with an emphasis on science-backed nutrition, and a Certified Personal Trainer. I created Inner Evolution because I believe wellness should feel doable, not overwhelming—and that getting stronger, eating well, or living mindfully doesn’t mean being perfect. It means showing up, learning as you go, and being kind to yourself along the way. When I’m not writing books, designing wellness tools, or running after dogs mid-zoomies, you’ll […]
- [Shop](https://innerevolution.ca/shop-2/): Shop Vegan Starter Kit Bundle Jumpstart your plant-based journey with this comprehensive wellness bundle. It includes Vegan Life, a practical guide covering vegan nutrition, mindset, and lifestyle tips; a 4-week health tracking journal; a full meal plan with recipes and grocery lists; and a beginner-friendly fitness program — everything you need to thrive, not just survive.                      Vegan Life (Paperback Format) More than just a diet guide, Vegan Life empowers you to embrace a plant-based lifestyle with confidence. Learn how to nourish your body, shift your mindset, and build sustainable habits that support long-term […]
- [Coaching](https://innerevolution.ca/coaching/): Coaching   Step into the new you by the new year with the 12-week Total Transformation Program. Create lasting change in your body, mind and habits – and enter the new year already transformed with the last program you’ll ever need. What Makes This Program Different This isn’t just another coaching program where you lose weight and exercise for a while. Most diets and plans “work” in the short term — but without addressing the subconscious patterns and food stories that drive your choices, the weight comes back and old habits return. This program is about lasting transformation — rewriting […]
- [Calculators](https://innerevolution.ca/calculators/): 🌿 Calorie & BMR Calculator Gender: MaleFemale Age: Unit: Metric (kg, cm)Imperial (lbs, ft/in) Height (cm): Weight (kg): Height: Weight (lbs): Activity Level: Sedentary (little or no exercise)Lightly active (1–3 days/week)Moderately active (3–5 days/week)Very active (6–7 days/week)Extra active (hard daily exercise) 🌟 Calculate
- [Cart](https://innerevolution.ca/elementor-2066/): Remove item Thumbnail image Product Price Quantity Subtotal × Vegan Life (Paperback Format) $20.00 Vegan Life (Paperback Format) quantity $20.00 × Vegan Life (E-book) $18.00 Vegan Life (E-book) quantity $18.00 Update Cart Apply coupon Cart Totals Subtotal $38.00 Shipping Flat rate: $5.00 Shipping to AB. Change address Country / region Select a country / region…AfghanistanÅland IslandsAlbaniaAlgeriaAmerican SamoaAndorraAngolaAnguillaAntarcticaAntigua and BarbudaArgentinaArmeniaArubaAustraliaAustriaAzerbaijanBahamasBahrainBangladeshBarbadosBelarusBelauBelgiumBelizeBeninBermudaBhutanBoliviaBonaire, Saint Eustatius and SabaBosnia and HerzegovinaBotswanaBouvet IslandBrazilBritish Indian Ocean TerritoryBruneiBulgariaBurkina FasoBurundiCambodiaCameroonCanadaCape VerdeCayman IslandsCentral African RepublicChadChileChinaChristmas IslandCocos (Keeling) IslandsColombiaComorosCongo (Brazzaville)Congo (Kinshasa)Cook IslandsCosta RicaCroatiaCubaCuraçaoCyprusCzech RepublicDenmarkDjiboutiDominicaDominican RepublicEcuadorEgyptEl SalvadorEquatorial GuineaEritreaEstoniaEswatiniEthiopiaFalkland IslandsFaroe IslandsFijiFinlandFranceFrench GuianaFrench PolynesiaFrench Southern TerritoriesGabonGambiaGeorgiaGermanyGhanaGibraltarGreeceGreenlandGrenadaGuadeloupeGuamGuatemalaGuernseyGuineaGuinea-BissauGuyanaHaitiHeard Island and McDonald IslandsHondurasHong KongHungaryIcelandIndiaIndonesiaIranIraqIrelandIsle of ManIsraelItalyIvory CoastJamaicaJapanJerseyJordanKazakhstanKenyaKiribatiKuwaitKyrgyzstanLaosLatviaLebanonLesothoLiberiaLibyaLiechtensteinLithuaniaLuxembourgMacaoMadagascarMalawiMalaysiaMaldivesMaliMaltaMarshall IslandsMartiniqueMauritaniaMauritiusMayotteMexicoMicronesiaMoldovaMonacoMongoliaMontenegroMontserratMoroccoMozambiqueMyanmarNamibiaNauruNepalNetherlandsNew […]
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- [Bonus Content](https://innerevolution.ca/charts-tables/): Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo. Contact Us Supplements to Consider When Eating Vegan vegan swaps that won’t affect flavour animal-based protein swaps egg replacement in baking vegan omega-3
- [Bonus recipes](https://innerevolution.ca/bonus-recipe/): Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo. Contact Us carrot dog recipe Spinach & Artichoke Dip Bacon Flavoured Marinade
- [30-day program](https://innerevolution.ca/30-day-program/): Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo. Contact Us 30-Day Meal Plan Recipes 20-minute HIIT program 10-minue daily meditation
- [Shop](https://innerevolution.ca/shop/): Shop Contact Us   Vegan Starter Kit Bundle Jumpstart your plant-based journey with this comprehensive wellness bundle. It includes Vegan Life, a practical guide covering vegan nutrition, mindset, and lifestyle tips; a 4-week health tracking journal; a full meal plan with recipes and grocery lists; and a beginner-friendly fitness program — everything you need to thrive, not just survive.                     Vegan Life (Paperback Format) More than just a diet guide, Vegan Life empowers you to embrace a plant-based lifestyle with confidence. Learn how to nourish your body, shift your mindset, and build sustainable habits […]
- [Free Content](https://innerevolution.ca/free-content/): Free Content Click below to access your free gifts Contact Us Free Content meal plan with recipes, and workout programs Lorem ipsum dolor sit amet, consectetur adipiscing elit. Vestibulum in erat eu purus ornare placerat eget at elit. Praesent consectetur, 30-day program Include the meal plan, recipes, the 20-minute HIIT program, and the 10-minue daily meditation. Explore Bonus recipes Include the carrot dog recipe, the artichoke spinach dip recipe, and the bacon flavoured marinade. Explore Bonus Content Include the animal-based protein swaps, egg replacement in baking, supplements to consider when eating vegan, vegan swaps that won’t affect flavour, vegan omega-3. […]
- [FAQ’s](https://innerevolution.ca/faqs/): Welcome to Our help Center Page Area Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo. Read More Contact Us Question Answer Find Your Help From Our Frequently Asked Question Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo. Lets Talk Us How Its Work ? Far far away, behind the word mountains, far from the countries Vokalia and Consonantia, there live the blind texts. Separated they live in Bookmarksgrove right at the coast Can I Make Successfully ? Far far away, […]
- [Blog](https://innerevolution.ca/blog/): Blog Posts Helping you become the best version of you. Read More Contact Us Blog Posts March 26, 2025 But Where Do You Get Your Protein From? October 25, 2024 Why do I follow high intensity interval training with meditation? Subscribe Our Newslater To Get Latest Updated & Discount sale Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.
- [Contact](https://innerevolution.ca/contact/): Contact Us Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo. Read More Contact Us Leave a Message For us Get In Touch Get in touch. If you have any questions, please contact us at Email Address admin@innerevolution.ca
- [Services](https://innerevolution.ca/services/): Best Nutrition Wellness Services & Provided Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo. Read More Contact Us What We Approach How It Works? Lorem ipsum dolor sit amet, consectetur adipiscing elit. Vestibulum in erat eu purus ornare placerat eget at elit. Praesent consectetur, one-on-one coaching Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo. Read More nutrition and fitness programs Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo. Read More […]
- [About](https://innerevolution.ca/about/): About Hello and welcome to Inner Evolution — your home for mindful nutrition, transformative fitness, and personal growth.We’re so glad you’re here. Whether you’re just starting or deepening your health journey, we’re here to support you with tools and guidance to help you thrive — body, mind, and soul. My Journey into Wellness Nutrition has always been a passion of mine, but becoming a certified nutrition coach helped me truly understand how to maintain a healthy, thriving lifestyle. I’m here to guide you with proven tools that help you feel confident in your choices — from balancing your plate to […]
- [Home](https://innerevolution.ca/): Welcome to Inner Evolution Mindful Nutrition and Fitness. Personalized tools to help you thrive—meal plans, workout programs, and meditation guides designed for your lifestyle. Read More Contact Us Where Healthy Living Becomes Effortless. We believe that living your best life is possible for everyone — for you, the planet, and the community around you. Whether you’re curious about adding more plant-based meals, looking to stay consistent with fitness, or exploring mindfulness practices, we’re here to guide you. Our tools, programs, and coaching are designed to make healthy living simple and sustainable. With expert support and a flexible approach, you’ll gain […]

## Products

- [12-Week Coaching – 4 Payments of $267](https://innerevolution.ca/product/12-week-coaching-4-payments-of-267/)
- [12-Week Coaching – 3 Payments of $347](https://innerevolution.ca/product/12-week-coaching-3-payments-of-347/)
- [12-Week Coaching – Pay in Full](https://innerevolution.ca/product/12-week-coaching-pay-in-full/)
- [Vegan Starter Kit Bundle](https://innerevolution.ca/product/vegan-starter-kit/): The Vegan Starter Kit Bundle includes four instantly downloadable PDFs (meal plan, grocery lists, recipes, and workout guide), plus a printed copy of the book Vegan Life and a 4-week Health Tracking Journal shipped to your door.
- [Vegan Life (Paperback Format)](https://innerevolution.ca/product/vegan-life-paperback-format/): 📘 Vegan Life – Your All-in-One Plant-Based Lifestyle Guide Vegan Life is your all-in-one guide to transitioning to a plant-based lifestyle—without the overwhelm. Written by certified nutrition expert and personal trainer Evette, this book simplifies vegan nutrition and mindful living with clear, evidence-based advice. Inside, you’ll find: ✅ Practical guidance on meeting your nutrient needs 📝 A transition program with journal prompts 💪 Fitness tips for staying active and energized on a vegan diet 🧠 Support for the emotional and social aspects of change 🛒 Real-life strategies for meal planning, dining out, and grocery shopping Whether you’re curious, brand new […]
- [Vegan Life (E-book)](https://innerevolution.ca/product/vegan-life/)


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