Evolution Hill

02/24/2025

If you’ve jumped on here looking for me, I’ll no longer be updating this page, or my personal page which will effectively mean I’ll no longer need to check either.
You can still find me on Instagram or via my website.

Cheers, Paul

Sports Massage Therapist, Run Coach and Personal Trainer located in Edmonton, Alberta

01/24/2025

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Step 1 : Complain about * (insert injury here)
Step 2 : Keep repeating yourself
Step 3 : Let your mind go to worst cast scenario. Examples, amputation, bankruptcy, finding out you’re related to Trump.
Step 4 : Keep doing the thing that hurts you
Step 5 : Be consistent, keep going.
Step 6 : Now start to be proactive. Where’s that foam roller?
Step 7 : Throw in a prayer or two for luck
Step 8 : Be positive and just accept you’re old
Step 9 : Be patient
Step 10 : Go for that run and feel much better.

01/21/2025

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Doing strength work and yoga and STILL nursing two RRI. Getting old is such a vibe 🥴
Garden lighting is nice though 💡

01/20/2025

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Here’s our 2025 Evolution Hill Badge freshly produced by local artist
This is our 5th collaboration so far and we’re continuing with the themes inspired by our boys. Oliver is quite hands on with the approval process although I suspect he’s a bit miffed he’s not the sole focus on the badge this year.
As for KIITD, you find out over time what that means, then you do it 💪

01/19/2025

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Here’s your weather report ❄️

01/19/2025

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Best part of 90min working out with Oliver keeping me company, 30min of which was him watching me ride on Zwift. Doubt this’ll be repeated often but for today it was brilliant.

01/17/2025

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Making easy things hard since 1978 👍
Have a good weekend poptarts 💫

01/13/2025

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6 houses x twice = a lot of shovelling this weekend. ❄️
He helped with it all.

01/11/2025

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The stage is set! Pretty much finalised my goal list for 2025. It’s on the phone all written down so the chance of it happening are far greater than if I left the ideas float around in my head.
Some are a little ambitious for where life’s at right now but if you ain’t hustling you’re standing still - I think Rocky said that, or Gandhi.
⭐️ Everesting : it has to happen this year!
⭐️ 300KM ride outside (approx 15 hours)
⭐️ 30KM NSU : don’t feel as bad as I did last year!
⭐️ A few half marathons and 10 milers maintaining last years pace.
⭐️ 2000mtrs of Elevation on the bike a week
⭐️ Concept2 Festive Challenge & Rapha500 in December
⭐️ 2 Mountain Trips
⭐️ 365 10-15min stretch routines
⭐️ Some strength work 😬
⭐️ 24 new recipes
⭐️ Canadian Citizenship
⭐️ Secret Project
That’ll do for now!

01/10/2025

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Look, I know this isn’t the news you want to hear before the weekend but my leg tightened up again and I almost had to walk home. You’re as disappointed as I am but I want you all to try and have a good weekend. Don’t worry about me, it’s something we can all deal with on Monday, first thing. 👍

01/09/2025

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I know a lot of you are super concerned about my leg. So let me update you. Still a bit dodgy, but luckily Garmin noticed I’m old and swapped intervals for an easy run today. So even though it was dicey icy out there it was manageable.
So that good news should see you off nicely into your day.

01/08/2025

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Who doesn’t love starting a mini training cycle with a pulled muscle!!?
Half of my usual run loop is like a death trap made of ice right now and all the stabilising did a number on my legs. Or my legs were freezing because I was wearing shorts (I doubt it’s that).
I think I’ve managed to avoid anything too serious, if it is serious you’ll all know about it because I won’t stop banging on about it.