Evolve And Be Strong

Evolve And Be Strong Helping people with hectic lives to lose weight, get lean and get strong.

Being at a healthy bodyfat percentage is a necessity, getting ripped is great but isn't necessary to be healthy.Feeling ...
04/09/2026

Being at a healthy bodyfat percentage is a necessity, getting ripped is great but isn't necessary to be healthy.

Feeling strong enough to do the fundamentals in life is a necessity, being able to squat 2 x your bodyweight is not.

Feeling like you have basic mobility is fundamental, being able to do the splits is not.

There are some things you need to thrive as you age and some things that are great and really fun to achieve, but at the same time not necessary.

Think of the fundamentals as your cake and the other stuff as your icing!

01/09/2026

Are we beginning to move towards personalised nutrition?

I found this really interesting having to learn more about nutrigenomics (genes and how they respond to nutrition), chrononutrition (how nutrition affects circadian rhythms), gut health and personalised nutrition in my previous term of studies.

For any of you that have heard of the ZOE plan or any other company that promotes personalised nutrition, you will know that we are learning more about how our gut composition and our physiology determines our responses to food.

This is all part of the personalised nutrition movement that could potentially revolutionise nutrition and healthcare.

Sounds super interesting doesn't it!?

Well unfortunately the research just doesn't support it yet.

It was recently tested on elite athletes and found no benefit over traditional nutrition coaching.

And it has been tested multiple times with average people to find no improvements in weight loss or health markers over the basics.

So before you jump on the ZOE bandwagon, just wait a bit longer because personalised nutrition could potentially be ground breaking but we just aren't there yet.

I myself will most certainly want to move into that space when we the research finally shows that it works.

But for the meantime, just stick to your fundamentals because they work pretty darn well!

28/08/2026

How good is your grip!?

At Evolve we don’t just aim to be strong, we also want strength in extreme ranges.

Strength in lengthened positions equals resilience.

This test was part of our core and mobility assessment we perform every 12 weeks.

The goal at the top level was could they perform 5 single arm shrugs holding 10% of their body weight.

We want to see is the training we are doing helping us to see improvements.

The answer here was very much a yes for Mia and Ellie!

26/08/2026

We all f**k up!

I wish I could be the perfect instagram friendly fitness pro that has never f**ked up!

For the rest of us mere mortals we are only human, we aren't perfect and sometimes we are made to feel like we can't make mistakes in this world.

Mistakes are part of the learning process, there's no way that we can't get through life without cocking up.

So if you don't hit your weight loss target one week, so what!? There's next week.

So what if you went a little overboard one week and didn't really get your diet and nutrition right!?

But the most important thing is that we all learn from them.

Mistakes are part of life and if reflect on how we can improve instead of looking at it in a binary pass or fail exam style we can move forward long term.

26/08/2026

We all f**k up from time to time!

We are human, we aren't perfect and sometimes we are made to feel like we can't make mistakes in this world.

Mistakes are part of the learning process, there's no way that we can't get through life without cocking up here and there.

But the most important thing is that we all learn from them.

Mistakes often equal growth in the long term

21/08/2026

Is your self talk to yourself affecting your results?

Often people can talk themselves into their current state.

If we tell ourselves all the reasons why we can't lose weight or improve our health then guess what?!

Every time you hit a roadblock it will just reaffirm what you apparently already knew, that you couldn't achieve your goal.

Now if you have a more positive self talk, reminding yourself of all the reasons you can do this and why you need to do this, you are much more likely to persevere until you find the solution.

My own weight loss journey was anything but smooth sailing! But I always had the intention in my head that I wouldn't quit until I succeeded.

So I made a million and one mistakes, but eventually got there.
Working with countless clients, it's very rare I see someone with a really negative self talk succeed.

So remember, the way you talk to yourself is way more important than you realise.

11/08/2026

Over the age of 30 things can begin to decline if we let them.

Some of you may be experiencing weight gain, changes in muscle tone, energy levels and feeling like your body is breaking down.

But the amazing thing is they can be offset through good quality, consistent exercise and good dietary habits.

Don't keep putting it off because it will change your life for the better.

08/08/2026

"I think it's because of my genes why I gain weight so easily!"

Genetics, do they play a role in weight gain?

There are two forms of genetic obesity, polygenic and monogenic.

One of them is bad and one of them is completely caused by poor lifestyle and can be reversed.

Monogenic obesity is the bad one, this is caused by a single gene mutation that means you are hardwired to gaining weight very easily.

The good news, it is unbelievably rare and extremely likely that you don't have it.

Polygenic obesity, is where a number of genetic switches have been pressed meaning your body is storing fat.

This form of obesity is very common, but the great news is that through eating a good quality diet, a calorie deficit and regular exercise you can turn those genetic switches off and turn on the anti inflammatory and weight loss switches on (obviously it's much much more complex than this!).

So before you blame your genes, know those switches can be turned off.

The power of exercise!This client had previously herniated discs in her back causing a huge lack of confidence.Now she’s...
06/08/2026

The power of exercise!

This client had previously herniated discs in her back causing a huge lack of confidence.

Now she’s back riding her horse and running again.

Strength brings confidence and resilience.

Address

Unit 1E, Lingdale Industrial Estate
Lingdale
TS123EU

Opening Hours

Monday 3:30pm - 5:30pm
Tuesday 4:30pm - 6:30pm
Wednesday 7am - 11:30am
3:45pm - 5:45pm
Thursday 7am - 11:30am
4pm - 7:30pm
Friday 7am - 11:30am
2pm - 8pm

Telephone

+447877027850

Website

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