Evolve Personal Training

25/01/2022

If you're short on ideas for dinner tonight, why not try this Italian Lentil Pasta recipe? It's quick, easy and filling, it's become my favourite evening meal recently!

Health and fitness blog containing a recipe for a quick and easy Red Lentil Pasta recipe! A perfect insurance policy to keep you eating healthy when you are short on time!

12/09/2021

New Blog Post: Looking for something different for Breakfast today? Then why not try this "Mexican-Inspired" Chilli Chocolate Flavour Smoothie Bowl!

Its a nutritional powerhouse packing in well over 50% of your daily vitamin and mineral requirements for under 25% of your calories and it tastes great!

For the past few months my blog posts have been a series of recipes targeting weight loss through creating "High Volume, Low Calorie" alternatives. Now that the summer is over, I'm shifting gears a little to focus more on healthy choices that maximise exercise recovery and muscle building by removin...

11/09/2021

Check out this new video testimonial from client Josh Vale about his experiences and progress working with Evolve! :)

Video Interview with client Josh Vale about his experiences and progress working with Evolve Personal TrainingFor more information visit: https://www.evolvep...

11/08/2021

If you compare the effects of a diet restricting fructose from both added sugars and fruits to one that restricts fructose only from added sugars, the diet that kept the fruit did better. People lost more weight even with the extra fruit than those whose diet restricted all fructose.

Negative health effects of fructose were limited to industrial fructose, meaning table sugar and high fructose corn syrup. Mounting evidence suggests that, in large enough amounts, added fructose in the form of table sugar and high fructose corn syrup may trigger processes that can lead to liver toxicity and other chronic diseases.

As for whole fruits, their fiber and phytonutrients might explain their positive health benefits. Soluble fiber has a gelling effect in our intestines that slows the release of sugars. Additionally, it turns out there are fruit phytonutrients that inhibit the transportation of sugars through the intestinal wall into our bloodstream. The phytonutrients in apples and strawberries, for instance, can block some of the uptake of sugars by the cells lining our intestines, and berries can actually blunt the insulin spike from high-glycemic foods.

I recommend at least one daily serving of berries (half cup fresh or frozen, or a quarter cup dried) and a minimum of three servings a day of other fruit (a medium-sized fruit, one cup cut-up fruit, or a quarter cup dried per serving).

Why do I single out berries? They are the most healthful fruits—due in part to their pigments. Berries are second only to herbs and spices as the most antioxidant-packed food category. As a group, they average nearly 10 times more antioxidants than other fruits and vegetables, and have more than 50 times the antioxidants than animal-based foods.

Try our free Daily Dozen app, a tool designed to help you build healthful habits. https://bit.ly/3axjw2x

Learn more about fruit on https://bit.ly/3ekYbIJ:
“If Fructose Is Bad, What About Fruit?” at http://bit.ly/2nPCyZw
our Berries topic page at https://bit.ly/3ihEfLj
our Sugar topic page at https://bit.ly/2VsL6c9

30/07/2021

New Blog Update! Check out this latest article to find out some quick and simple habits to make any meal more healthy. Plus a recipe for a quick and easy "back up plan" that I always fall back on when I don't have time to make anything more interesting...

Out of all my “Low Calorie Meal Hack” recipes, the one I find myself using most often is also one of the quickest and simplest! This recipe can be thrown together in under 5 minutes from just a few kitchen staples. So as long as you keep your fridge and cupboard stocked with these basic essentia...

28/07/2021

Check out this lovely video testimonial with my client Phyllis Anderson, discussing her recent progress and experience of the personal training process!

Video Interview with client Phyllis Anderson about her experiences and progress working with Evolve Personal Training.For more information visit: https://www...

24/07/2021

I've just added the recipe to the nutritional powerhouse that is my daily smoothie bowl. I have had this nearly every for the past 5 years and there's a good reason I keep coming back to it...

This one meal contains over 50% of my daily vitamin and mineral requirements for under 500kcal! Give it a try!

Health and fitness blog post containing a recipe for a healthy pear and mint flavoured smoothie bowl breakfast.

07/07/2021

Read the Damn Label! You wouldn't believe how important it is to check what goes into the foods you buy!

Check out my latest blog for some quick tips on what to look for when you are shopping and how to make this Full English breakfast for under 450kcal!

Health and Fitness Blog about the importance of reading nutrition labels when grocery shopping. Including an example recipe for a vegan Full English breakfast containing under 475 calories and less than 5g of fat.

25/06/2021

New t-shirt :) ‘Kale university’ haha. Thought it was pretty fitting considering I have a kale smoothie bowl nearly every day! (For the recipe, check out my blog!) https://www.evolvepersonaltrainer.com/post/smoothie-bowl-recipe-parsley-mint

23/06/2021

It’s looking like a warm summers day today, if you fancy some ice cream but don’t want to pack on the calories then why not check out my latest blog containing a quick and easy recipe for this ‘cherry bakewell blizzard’ ice cream that is UNDER 150kcal for the whole bowl! It’s super filling and tastes great!

Health & Fitness blog discussing the calorie content of different brands of ice creams and containing a recipe for making a healthy alternative at home.

23/06/2021

It’s looking like a nice hot summers day today! If you fancy some ICE CREAM but don’t want to pack on the calories then why not check out my new blog containing this recipe for this Cherry Bakewell blizzard ice cream which is UNDER 150kcal! https://www.evolvepersonaltrainer.com/post/cherry-bakewell-blizzard-ice-cream-under-150-kcal

13/06/2021

Trying to lose some weight in time for the summer?

Then why not try this filling but healthy, low calorie dinner option, a new twist on a classic English dish, influenced by the diets of some of the longest living people in the world? its Under 350 kcal for the whole plate! Check out my new blog here:

Health & Fitness Blog discussing the diet of the Okinawans of Japan, who are some of the longest living people in world. Their diet contains a crazy amount of sweet potatoes and this blog contains a recipe for Sweet Potato Mash, that will help you get more sweet potatoes into your diet!