Evolve Sports Therapy

07/06/2026

FITNESS 💪 🏃‍♂️

You don’t have to be an obsessed gym go-er or sign up for marathons..

But life is better when you’re fit and strong!

No matter what sport or hobby you have, being stronger and having a better level of fitness will help improve your quality of life 🙌

As a parent you can play in the park with your kids longer, pick them up when their tired, carry their bike when they’ve decided they’ve had enough 😅

Lift heavy ✅
Train smart ✅
Stay hybrid 🤟

03/06/2026

A big shout out to Evolve Sports Therapy for sponsoring Saxons B in today’s game vs Padiwackers.

Thank you so much for your support 🥰

19/05/2026

GENERAL TRAINING vs SPECIFIC 💪

Training cycles, off seasons, meso, micro, macro training blocks.. all terminology athletes will use to distinguish a period of time for training or particular block they’re currently in 🏋️‍♂️

However for general public, being too specific into one sport when you’re a parent, shift worker, trades person isn’t going to fit your lifestyle!

Ideally in a week your training program will cover:
• Strength work
• Speed work - cardio intervals, maybe a class etc
• Power work - do something explosive, jump / throw / Olympic lifts
• Endurance work - slower pace cardio, aerobic base
• Some accessory work - reduce injury risk and improve main compound lifts / some bodybuilding 💪

Sounds like a lot to manage and juggle but improving your Vo2 max and strength has significant benefits to overall health and longevity. Don’t be too specific, enjoy your training and make small progress when possible 🙌

If you struggle planning your week or finding how to fit it all in, drop a DM and get booked in for a 1:1 session or some online coaching 👊

Lift Heavy
Train Smart
Stay Hybrid 🤪

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12/05/2026

TEST / RACE WEEK 🏋️‍♂️ 🏃‍♂️

Goal for this year was to maintain strength and push for a marathon PB.

With a newborn, holiday and stag do all thrown into the mix during prep.. this has probably been the hardest it’s been to stay consistent 🥴

Test week - 3 rep max on main lifts
Back squat - 140kg
Bench press - 100kg
Deadlift - 180kg

Not my best numbers but still holding onto 3 plates squat, 2 plates bench and 4 plates deadlift 🙌

Race week - Leeds marathon 3:22 🥵
Managed to knock 4 minutes off from previous year. Not an overall PB as I ran 3:15 in York but a much flatter course and cooler day!

Now to push for another marathon PB or make some strength gains 🤷‍♂️ that’s if I can get more than 5 hours sleep and less dirty nappies 😂

Lift heavy 💪
Train smart 👊
Stay hybrid 🤟

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03/05/2026

INJURIES 🤕

The ni**le or injury you’ve picked up not going away?

When pushing the boundaries ni**les can occur, how you deal with them decides what happens to it!

1. Ego - Drop the volume / intensity, find exercises that don’t aggravate the injury, work around it or take some time off if needed. Even the best athletes have to take a step back sometimes.

2. Expectations - The healing process takes time, you start a 16 week running program to train for an event. Add in stress from work, relationship, kids etc and then expect one massage to fix everything.. 🤷‍♂️

3. Skipping the basics - Nail your sleeping pattern, nutrition and hydration. Studies show that sleeping less than 8 hours can have a massive impact on injury rate! Don’t follow the fads / gimmicks, ice baths have their place but they’re only the tip of the iceberg!

If you’re struggling with an injury - drop a message or book in for a consultation, assessment and treatment, followed up with a structured rehab program to improve symptoms and get you back to 100% 🙌

Lift Heavy 💪
Train Smart 🤓
Stay Hybrid 🤟

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07/04/2026

06/04/2026

HYBRID TRAINING 💪🏃‍♂️

Being one dimensional in your training isn’t going to cut it now a days..

Unless you’re a specialist in your given sport, having a good base of fitness and strength is the new flex 💪

People aren’t chasing fancy cars and watches, a high Vo2 max and 1 rep max can’t be bought 🤑

Juggling two fitness disciplines that don’t assist one another can be difficult if you don’t know how to manage training load, volume and intensity!

If you need help programming or have an injury stopping you from achieving your fitness / strength goals. Drop a DM and get booked in!

Lift Heavy 🏋️‍♂️
Train Smart 🙌
Stay Hybrid 🤟

29/03/2026

BE THE EXAMPLE 👊

Everybody wants to be an athlete but nobody wants to do the hard graft 🥴

Heavy pulls
Explosive jumps
Weighted pull-ups
Weighted Tricep dips
Long zone 2 cardio runs..

Nothing worse than a therapist or coach promoting ‘ healthy life styles ‘ or programming exercises they have no experience with or can’t do themselves.. 🥱

Do the hard graft, show your clients and patients that the simple stuff works an to stay consistent! 💪

Serious about making gains in strength and cardio / endurance training at the same time the drop a DM 🤙

If you’ve got an injury stopping you from making progress then use the link in my bio and get booked in for a consultation. We cover assessment, diagnosis, treatment and rehab 🙌

Lift Heavy
Train Smart
Stay Hyrbid 🤪

19/03/2026

HEARD OF 80/20? 🤔

If you’re starting your cardio journey and keep hearing 80% slow 20% fast..

If your mileage for the week is less than 20km you probably need to do more work running at your goal pace / tempo.

Everyone knows zone 2 is king for aerobic capacity but if you want to improve your 5km & 10km time and you can only get out 1-2 times a week then you need to practice race pace 🏃‍♂️

This applies to training in the gym too.. if you have a huge mountain to climb in turns of weight loss, practice some restraint and stop taking 2 days off every week. Hit your goals and targets then take your foot off the pedal when you’re in a happy place! 💪

Set your goal, give it 100% for 6, 8, 10 weeks and see the difference in your results 🙌

If you’re suffering with an injury or don’t know where to start if your training. Drop a DM or get booked in 🤙

Lift heavy
Train smart
Stay hybrid 🤪

12/03/2026

DO THE BASICS WELL 🤨

This one should go without saying..

The amount of times clients come in with some stupid exercise or program they’ve downloaded or found on social media that isn’t suited to them..🤦‍♂️

That miraculously promises to cure all ailments, build strength, drop weight and solve world peace all if you follow the blueprint..🙄

At the heart of any program / rehab it’s a simple process. Get good at the basics.

Squat, hinge, lunge, push, pull, twist. Find a variation that works, stick with it for weeks to months, use progressive overload 🤷‍♂️

There is no magic in drop sets, high carb v carb for fat loss, some mysterious interval program for cardio benefits or ice bath / saunas for recovery.

Hit your big movements, use unilateral work for accessories, try different cardio equipment and find what you like. Eat well, stay hydrated and sleep plenty! The rest will look after itself 🫢

If you train better in groups.. book in and come try a class at Evolve HQ with myself or .strength

Rather train 1:1? We’re the best private facility in Silsden 🤟

Want remote advice and prefer online coaching? We go you covered.. whether it’s strength goals, endurance, fat loss or all of the above!

If you have a ni**le or injury holding you back, book in for an initial consultation, some treatment and start the rehab process! 💪

Lift heavy
Train smart
Stay hybrid 🙌