Evolve Female Fitness

13/08/2026

Sometimes, it’s the simple changes that have the biggest impact! Make your meals work harder for you this these nutrition hacks 👉🏽

28/09/2025

It’s here! Evolve & Thrive is the perfect health reset, learn how to fuel your body with nourishing foods that you actually enjoy eating! Meal plans that are designed to suit you and your lifestyle in a way that is sustainable and supports your goals 🫶🏼🌸

06/09/2025

Here it is- my go to dough recipe! You can turn this in to pizza bases, focaccia, scrolls, pull aparts and really anything you desire!

Ingredients:
1 1/3 cups warm water
1 1/4tsp instant yeast
1 tbs sugar
2 tbs salt
2 tbs olive oil
3 1/2 cups plain flour

Directions:
Mix warm water, yeast and sugar together and let sit for 5 minutes
Add salt, oil and flour to water mix and combine. Knead dough on bench until smooth, approx 5 minutes. Add an additional table spoon of oil in a large bowl and place dough back into bowl. Cover with cling wrap or a clean tea towel and leave for a minimum of an hour to rise. From here you can decide what your dough will turn into! After your first proof you can divide and split into pizza bases, or you can shape into your desired focaccia/scrolls and allow another proof before cooking!

This recipe is so forgiving and always turns out delish! Let me know if you try 🥖

04/09/2025

September 1st this year was on a Monday. A new week, a new Month, a new season…. And yet you still didn’t start 🫣 The thing is, without accountability you’ll never achieve your goals. Some people are able to hold themselves accountable with a strong why, but most need someone to stand by their side, tell them when they’re slacking and clap for them through every small win! That’s exactly what you’ll get from personal training at Evolve: a reason to show up to every session, encouragement to push harder and the biggest cheer with every success! Limited spaces available, so if you’re ready to stop waiting for the perfect time, contact us to secure your PT session 👊🏾

02/09/2025

When working with women, protein is always the first macronutrient I look at! Protein plays so many vital roles in the body, more than just muscle growth and often women aren’t consuming enough! Here are a few tips when thinking about protein 👇🏽

🥩 Ensure every meal and snack has a source of protein

🥩 Aim for a minimum of of 1.2g x your body weight of protein per day (this number can change depending on lifestyle requirements, but 1.2g per 1kg of body weight is a great place to start

🥩 Aim for a variety of protein sources within your diet, this may include: lean meats, fish, dairy products, legumes and nuts and seeds!

Need help with your nutrition? Book a free discovery call to see how we can help! 📞

18/08/2025

Our massage therapist is back in studio on Saturday the 30th! We all know at Evolve, our goals is to create a functional body that supports day to day life! But keeping up on our maintenance and recovery work is just as crucial as training!
Here are a few ways, massage therapy can support optimal recovery and results in the gym 💪🏽
1. Muscle Recovery & Reduced Soreness
• Speeds up the removal of lactic acid and waste products post-workout.
• Reduces Delayed Onset Muscle Soreness (DOMS) so you’re ready for your next session sooner.

2. Increased Flexibility & Range of Motion
• Helps lengthen tight muscles and improve joint mobility.
• Especially useful for lifting, squatting, and dynamic movements.

3. Improved Circulation
• Enhances blood and oxygen flow to muscles, promoting tissue repair and overall recovery.

4. Injury Prevention
• Identifies and treats tight spots or imbalances before they become injuries.
• Keeps soft tissue supple, reducing the risk of strains and tears.
As always we have limited spots, so be quick and message to secure yours 💆‍♀️

14/08/2025

A little reminder, things don’t change unless you do! If you’re sitting and wishing things were different it’s time to take action and make your goals reality! If building strength, fitness and confidence has been on your mind, let me help you achieve just that before 2025 comes to an end! Limited personal training slots are available, so stop dreaming and let’s start DOING 💫

29/07/2025

We’re back for another Saturday of hands on stretching! With assisted stretching we can improve mobility, increase flexibility, prevent injuries, manage pain, improve posture and also reduce stress! Limited sessions available so book quick 🤸‍♂️

14/05/2025

Don’t let the cold days affect your progress this winter! This offer is only available for 4 new clients so don’t hesitate to secure your spot! Let’s do it ❤️‍🔥💪🏽

Boutique Female only studio and online coaching