Evolve Fitness

09/12/2021

𝘾𝙃𝙍𝙄𝙎𝙏𝙈𝘼𝙎 𝘿𝙀𝘼𝙇!
Until January 1st I’ll be offering discounted gift vouchers for personal training this festive season! 🎄

Perfect for any fitness fanatics in your life! 💪🏽

All vouchers will be redeemable from the 31st of January.

Available vouchers:
1x 1hr personal training session
4x 1hr personal training sessions
Vouchers for plans also available please enquire

Call 07538 526328
Or DM “Voucher” to get started

10/11/2021

𝙏𝙃𝙀 𝙋𝙀𝙍𝙁𝙀𝘾𝙏 𝙏𝙄𝙈𝙀 𝘿𝙊𝙀𝙎𝙉𝙏 𝙀𝙓𝙄𝙎𝙏 ⬇️

We’re well on our way into the cold months of the year. Christmas and New Year is not so far away, most people wait for the celebrations to be over before getting back on their fitness journey.

Imagine where you would be on January 1st if you start getting your mindset, habits, training and nutrition in check within the next 7 weeks.

There’s no perfect time to get back on the wagon, don’t wait until tomorrow, next week, next month or the new year, start today, your future self with thank you for it.

Food for thought 💭

22/10/2021

𝘽𝙀 𝘾𝙍𝙄𝙏𝙄𝘾𝘼𝙇 ⬇️

Something I’ve started to do is analyse my weak points. 📋

There’s no shame in coming to realise what you need to work on before you can take yourself to another level.

We all like to play on our strengths, especially when it comes to training. None of us like to admit it when we need to put focus and energy into something to improve, but that’s where the biggest difference is made.

If you aren’t already, try to reflect:

𝘼𝙧𝙚 𝙮𝙤𝙪 𝙙𝙤𝙞𝙣𝙜 𝙚𝙣𝙤𝙪𝙜𝙝 𝙩𝙤 𝙜𝙚𝙩 𝙩𝙝𝙚 𝙧𝙚𝙨𝙪𝙡𝙩𝙨 𝙮𝙤𝙪 𝙬𝙖𝙣𝙩?

𝙒𝙝𝙖𝙩 𝙖𝙧𝙚 𝙮𝙤𝙪𝙧 𝙬𝙚𝙖𝙠𝙣𝙚𝙨𝙨𝙚𝙨?

𝙃𝙤𝙬 𝙙𝙤 𝙮𝙤𝙪 𝙥𝙡𝙖𝙣 𝙩𝙤 𝙩𝙖𝙠𝙚 𝙮𝙤𝙪𝙧𝙨𝙚𝙡𝙛 𝙛𝙪𝙧𝙩𝙝𝙚𝙧?

Start nailing those weak points and see how far it takes you..

Have a good weekend people ✌🏽

10/10/2021

𝙄𝙉𝙑𝙀𝙎𝙏 𝙄𝙉 𝙔𝙊𝙐𝙍𝙎𝙀𝙇𝙁 ⬇️

Whether that’s in or outside the realms of fitness, always remember to look after number one.

Put your best interests above all else, especially when regarding your physical and mental well-being.

Prioritise your diet and training,

Show up, even on the days you don’t want to,

Create a plan to execute your ultimate goal,

Ensure you are improving every day, no matter how small,

do not become stagnant. 👊🏽

09/10/2021

Pleased to announce the launch of the new Evolve Fitness website! In future all my pricing, information and articles will be posted on there so head over and check it out. 🌍✅

I'​m a personal trainer based in south west england specialising in hypertrophy style training and weight loss coaching. I have a range of widely recognised qualifications in the health and fitness...

06/07/2021

Evolve Fitness hoodies looking pretty fresh 👌🏽

If you guys are looking for personal training, programmes or macro plans, shoot me a DM👊🏽

04/06/2021

𝟱 𝙒𝘼𝙔𝙎 𝙔𝙊𝙐 𝘾𝘼𝙉 𝙊𝙑𝙀𝙍𝘾𝙊𝙈𝙀 𝙂𝙔𝙈 𝙁𝙀𝘼𝙍

As with anything out of your normal circle of routines and habits, putting yourself in an uncomfortable environment can be challenging. Maybe you feel that you have yet to gain confidence walking into the gym or feel like you aren’t sure if you are performing exercises with good technique. Whatever the case, here are 5 things you can try to help you get over any fears you might have.

💥Have a plan, prior to going to the gym make sure you know what you want to get out of the session, plan a workout before you go.

💥Research your exercises, knowing the muscle groups you are targeting and how to perform the exercises correctly will give you the extra confidence you need when you arrive at the gym.

💥Bring some headphones, having your own music can help you focus on what you are doing, try to forget about others around you, and remember everyone is there for themselves, not to watch you!

💥Find a quiet place to train, often a gym will have a fitness studio or a quiet area away from the free weights and machines, take your equipment to a quiet spot and practice until you’re ready to explore further.

💥Hire a Personal Trainer, even if you only book a few sessions to get to know the correct technique and introduce you to the environment, this will help to build confidence and set you on the right trajectory. Or even ask a member of staff for free advice!

As always, DM me with any questions 👊🏽

06/05/2021

𝙋𝙀𝙍𝙎𝙊𝙉𝘼𝙇 𝙏𝙍𝘼𝙄𝙉𝙄𝙉𝙂 𝙎𝙇𝙊𝙏𝙎 𝘼𝙑𝘼𝙄𝙇𝘼𝘽𝙇𝙀

So lockdown is over and the gyms are once again running, but maybe you feel like you’re starting from square one? Maybe you want to use this as a clean slate, an excuse to get rolling with your fitness and nutrition..

If you don’t know where to start and need that guidance or you’re hungry to start hitting the weights again, I’m here and on hand to help.

I have a few slots left and am taking on a few more clients to work with 1-1. If you are in the Penzance area I currently offer both indoor and outdoor sessions, specialising in beginner to intermediate hypertrophy style weight training & weightloss.

DM me to get started 💪🏽📨

16/03/2021

𝙄 𝙅𝙐𝙎𝙏 𝙃𝘼𝙑𝙀 𝘽𝘼𝘿 𝙂𝙀𝙉𝙀𝙏𝙄𝘾𝙎 🤔⬇️

Is a phrase everyone has heard before, and I’ve often fallen guilty of using the same terms to describe myself in the past.

It can often be used as a defence for guilt or insecurities.

But for the vast majority of us, what we don’t realise is that we actually have the ability to change the attributes we blame on genetics.

What we need to ask ourselves is:
What do I have in place to achieve an optimal outcome?
Am I truly doing everything it takes to change?

Each one of us is different to the next. Your focus should be on becoming the best version of YOU that you can be.

Realise that you have the power to change what you may think you cannot, with enough desire, willpower and consistency to do so.

You are not cursed by your genetic limitations. Realise and accept you have your strengths and equally things you need to develop.

Then put in the work 👊🏽

DM me if you have any coaching enquiries about nutrition or training plans 📨

08/03/2021

𝘿𝙊 𝙔𝙊𝙐 𝙎𝙏𝙍𝙐𝙂𝙂𝙇𝙀 𝙏𝙊 𝙇𝙊𝙎𝙀 𝙒𝙀𝙄𝙂𝙃𝙏? ⬇️

We often hear phrases like
“𝗜 𝗲𝗮𝘁 𝗵𝗮𝗿𝗱𝗹𝘆 𝗮𝗻𝘆𝘁𝗵𝗶𝗻𝗴 𝗮𝗻𝗱 𝗜 𝘀𝘁𝗶𝗹𝗹 𝘀𝘁𝗿𝘂𝗴𝗴𝗹𝗲 𝘁𝗼 𝗹𝗼𝘀𝗲 𝘄𝗲𝗶𝗴𝗵𝘁”

Sound familiar? This is something I’ve heard a lot over the years, there are many factors that may effect your weight loss success, although calories in vs calories out is our primary focus and you may be doing this well.

You might be wondering why your results have suddenly come to a halt even though seemingly on the surface you are doing everything right?

💥 𝗠𝗲𝘁𝗮𝗯𝗼𝗹𝗶𝗰 𝗔𝗱𝗮𝗽𝘁𝗮𝘁𝗶𝗼𝗻
The state in which your body adapts to your diet and a natural survival response. When you have been in deficit for some time, you may have initially lost weight, but you hit a wall and everything grinds to a halt, this is when metabolic adaptation is taking place, and this is precisely why fad crash diets ultimately do not work. The best course of action if this sounds like you is to introduce a diet break or implement reverse dieting.

💥 𝗬𝗼𝘂’𝘃𝗲 𝗵𝗶𝘁 𝘆𝗼𝘂𝗿 𝗻𝗲𝘄 𝗺𝗮𝗶𝗻𝘁𝗲𝗻𝗮𝗻𝗰𝗲
So you’ve been dieting for a while, you’ve dropped 7lbs and now you notice the changes starting to slow. This could be because you’ve hit the new caloric intake to maintain your new weight, now it is time to gradually decrease your intake further to put you back into a deficit.

💥 𝗧𝗿𝗮𝗰𝗸𝗶𝗻𝗴 𝗶𝗻𝗮𝗰𝗰𝘂𝗿𝗮𝗰𝗶𝗲𝘀
This could be down to inaccuracies in the way you track, often we can afford ourselves some slack, but when tracking seemingly insignificant mistakes could be holding you back, make sure you’re reading the nutritional labels, weighing your food and most importantly, entering into your tracker yourself, DO NOT trust other users inputs into Myfitnesspal, often the logs are wrong and you will be required to enter the nutritional values yourself.

DM me if you have any coaching enquiries about nutrition or training plans 📨

And most importantly, have a great day people !💪🏽

01/03/2021

𝙃𝘼𝙑𝙀 𝙔𝙊𝙐 𝙀𝙑𝙀𝙍 𝘿𝙊𝙉𝙀 𝙏𝙃𝙄𝙎 𝘽𝙀𝙁𝙊𝙍𝙀 𝘼 𝙒𝙊𝙍𝙆𝙊𝙐𝙏 ? ⬇️
If your answer is yes, then you should change the way you prepare your body prior to exercise! Its commonly believed that pre exercise static stretching good for you, however this can hinder performance, increase risk of injury and should be done POST workout to aid in the reduction of muscle soreness.

✅DYNAMIC STRETCHING
A pre-workout routine can help to:
Increase heart rate
Increase blood flow to the muscles
Keep elasticity in tendons and ligaments
Keep explosive power for performance
Warm up target muscle groups

✅ STATIC STRETCHING
A post-workout routine can help to:
Reduce muscle soreness
Aid flexibility
Increase range of motion
Improve circulation
Aid in muscle recovery

First day of a new month! 6 weeks to go until the gyms open! Take this time to set this months goals and go smash it.

25/02/2021

HOW TO PREPARE FOR GYMS REOPENING⬇️🇬🇧
Dates are in guys and gyms will be opening on the 12th of April provided everything goes as planned. If you, like many others have struggled to feel the drive during lockdown then now is the time to jump back onto the wagon and start priming yourself to come back strong!

Here are some tips to help you get back into routine and feeling healthy and happy ready to hit those weights once again.

✅Start increasing your daily activity if you have found yourself sedentary, try to get your recommended 10,000 steps daily.

✅Increase workout frequency or intensity, start to create habits that will transfer into your regular gym schedule.

✅Clean up your diet! Whether you track your calories or simply want to eat better nutrient rich foods, this will get you feeling more confident and energetic.

✅Make sure you’re getting an adequate 8hrs sleep daily.

✅Work on your mobility and flexibility, get your body in a prime state for performance, a morning stretch routine is a great way to start the day.

✅Set those alarms and wake up early, more hours in the day means more productivity.