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Monday 7am - 8pm Tuesday 7am - 8pm Thursday 7am - 8pm Friday 7am - 8pm

Evolution Fitness, West Mersea (2026)

30/09/2021

Top food for your ticker 🫀

Want a healthy heart? Then include pomegranate juice, seeds or the whole fruit into your diet today. A 2004 study found that by drinking a daily 50ml glass of pomegranate juice, patients with narrowed arteries halved the damage caused by cholesterol. However, the juice was drunk every day for three years.

Later in a 2005 trial, 45 patients with coronary heart disease drank 238ml of the juice per day, over three months, resulting in improved blood flow to the heart and a lower risk of heart attack. It’s these improvements are thanks to pomegranates having such a high level of antioxidants, which are compounds that keep low-density lipoprotein (LDL) from oxidizing and causing atherosclerosis (hardening of the arteries). Organic pomegranate seeds act a lot like aspirin by keeping blood platelets from sticking together and forming dangerous clots.

29/09/2021

Why online 1-2 personal training might be better suited to you💥

A comprehensive fitness program should consider:

Individual Differences
Postural Imbalances
Your gym experience
Your exercise experience
Minor and Major injury history
Physical effects of your job
Lifestyle Stressors

This is not a comprehensive list but each has a major influence on your choice or selection of exercise and consequently your health.

Consider this, if you went to your doctors and without speaking to you or assessing you he gave you a bottle of pills and sent you on your way. Wouldn’t you question his ability to improve your health?

Well, exercise can have a significant effect on your health, both positive and negative. Poor Selection of exercise can limit and diminish progress, cause injury or pain in both the long and short term. For example, if your posture is poor and you don’t correct or improve it, then the joint can wear down over time, just as if the tracking in your car is not aligned, the tyre can wear.

If a trainer hands you a sheet of exercises that they give to everyone they train in the gym, then this is like the doctor handing out pills without assessing you and your individual differences and needs, it’s just down to luck if you reach your goals.

28/09/2021

Why Men Can Lose Weight Easier than Women?

FACT: it’s harder for women to lose weight than men. This may be unfair, but a Darwinian hypothesis states that it’s just the female body’s natural way of fighting energy deficits to preserve fertility. When women aren’t getting enough calories, ovulation and hormones responsible for reproduction get suppressed.

From a biochemical perspective, a 2009 study published in the American Journal of Physiology — Regulatory, Integral and Comparable Physiology showed the ‘hunger hormone’ ghrelin tends to spike in women after they’ve worked out, while leptin, the hormone responsible for feelings of satiety, drops. This didn’t happen in the male test subjects. This might be a reason women tend to eat more after a workout, as men don’t experience the same hormonal fluctuations.

Muscle mass is also implicated, because men tend to have more muscle therefore burn more fat. Increased muscle mass is responsible for higher metabolism, too. Women, who are often worried about bulking up, tend to lift lighter weights and do more cardiovascular exercise, whereas men gravitate toward heavy lifting that boosts muscle composition and metabolic rate.

And, that’s not the only reason women find it harder to lose weight. When it comes to food, studies have shown that men and women’s brains are wired differently. A report published in 2009 (Proceedings of the National Academy of Sciences) showed that even when women said they weren’t hungry, when asked to smell, taste, and observe various baked products, scans showed increased brain activity in the regions that control the drive to eat, which didn’t show up in men.

The answer?

Lift weights at least twice a week to increase fat-burning muscle mass.
Avoid putting temptation in your way by not having comfort foods in the house.
Don’t go shopping when hungry or upset.
Keep a food diary, as most people underestimate how much they eat.
Plan ahead by cooking and packing your own lunches, so you’re not prone to eating unhealthy foods when there are no other options.

27/09/2021

To ensure you are on the right track for YOUR body, at Evolution Fitness we deliver a comprehensive assessment procedure which includes:

💥Body Fat Testing – using callipers
For an accurate reading, a 12 site calliper test is necessary, this is due to machines providing inaccurate and easily manipulated scores.

💥Structural Balance – A poorly balanced body will never be able to reach its potential due to inhibitory factors and will have higher incidences of injuries.
Structural Balance testing provides us with the information where you have weakness in your body, and therefore an accurate starting point for your training.

💥Flexibility Assessments – Tight muscles can cause pain and discomfort but will also limit your ability to make strength, muscle size or fat loss gains. Having your body in better alignment, or optimal joint positioning provides sound structural support.

💥Most people, due to work, sit down for approximately 8 hours a day. This tells your muscles to adapt to that position over a period of time. Consequently this changes the tension in the muscles making some weak and some tight. This in turn can change spinal curves which can lead to pain. Without corrective flexibility the body has no reason to change its posture. Flexibility assessments inform us where you are most inflexible and which essential stretches you require to correct that.

💥Kinetic Chain Assessment – Assessment of weaknesses and inflexibility provide the majority of the information to formulate your individual programme. However, studying your dynamic posture and a person’s skill level completes the picture.

💥Poor movement patterns can also be related to low or inhibited neural drive, adhesions between muscle to muscle, adhesions between muscle to connective tissue, adhesions between muscle to nerve tissue or poor motor control and reciprocal inhibition.

💥Your initial consultation is tailored to your needs. It can last between 1.5 to 4 hours and you may require two sessions to be comprehensive. The data collected will provide the most complete overview of you body, highlighting strengths, weaknesses and deficiencies.

24/09/2021

Rapid Fat Loss and Optimal Health💥

For the majority of people who have tried to lose weight or get healthy, you know how hard and frustrating it can be. Trying to change eating patterns and exercise habits which have been there for years is tough enough, without the confusion on the best methods to use and different advice from so called ‘experts’.

Evolution Fitness takes the confusion and difficulty out of fat loss. Just as your exercise should be tailored to your body, so should your nutrition. Using an advanced technique designed by Olympic Strength Coach, Charles Poliquin called Biosignature Modulation, we are able to specifically target the fat stores in the body and reduce them. This allows you to get the body shape you have always dreamed of.

Message for more information and advice 📲

23/09/2021

About Nolan Sunnassee ‼️

Nolan Sunnassee is a personal trainer based in Colchester, Essex, with extensive professional experience in one on one fitness training, nutrition advice, and health/lifestyle management.

Nolan’s clients travel from far afield, though his main client base comprises of clientèle from Colchester and surrounding areas, including West Bergholt, Rowhedge, Winvenhoe, Great Horkesley, Layer-de-la-Haye, Marks Tey, Great Bentley, Brightlingsea, West Mersea, Manningtree, East Bergholt, Tiptree, Mistley, Earls Colne, Kelvedon, Coggeshall, Tollesbury, Capel St Mary, Saint Osyth, Clacton on Sea, Frinton on Sea, Walton on the Naze, Kirby Cross, Abberton, Layer Marney, Tiptree, Peldon, Marks Tey, Lexden, and Birch.

Nolan provides training and advice for people of all fitness levels, from those that have never set foot into a gym, to those looking for their next fitness milestone or challenge.

Whatever your personal training requirements, Nolan offers a range of diverse services to perfectly suit your health & fitness needs.

22/09/2021

Is LOW FAT, LOW CALORIE DIET EFFECTIVE for WEIGHT LOSS?

In the past 50 years we have seen obesity levels triple. In 15 years time, 50% of the UK’s population is excepted to be overweight or obese. The typical advice of low fat, low calorie, eat in moderation simple doesn’t work. So what’s the problem?

Firstly, the unit of measurement almost everyone lives by is calories. Calories is a way of calculating the energy of a specific food group but it does not account for the effect the food has on your immune system, hormonal system and brain chemicals (neurotransmitters) that help instruct your body in what to do.

Ingesting a cube of sugar, for example, will effect your insulin levels, blood sugar and neurotransmitters in a totally negative way as compared to a cube of broccoli, which will keep your blood sugar in balance.

When you eat too much sugar it causes insulin to rise, and this is what leads to accumulation of fat. How? Well, when you consume refined carbs such as sugar, your body makes fat cells called VAT or visceral adipose tissue. This ‘hungry fat’ sucks up all the food, i.e. glucose, in your blood stream and cries out for more, which starts you on the negative spiral towards weight gain. No wonder carbs are so addictive!

Too much insulin not only leads to weight gain over time, but to heart attacks, high cholesterol, type 2 diabetes, cancer and dementia. In short, eating a high carb, low fat diet slows down your metabolism. So, start eating good fat and, when it comes to sugar, just say no!

21/09/2021

What is our Individualised personal training programme? 💪🏼

You are unique and therefore your fitness plan should be. If you follow the same fitness programme as everyone, it will be down to luck if you achieve your specific goal.

To ensure you are doing the right things for you, you should undergo specific assessments, including Flexibility Tests, Manual Muscle Testing, Static and Dynamic Assessments, all which provide information to gain a solid starting point for your fitness.

For more info message directly 📲

20/09/2021

Five Superfoods💥💥

A superfood is classified as ‘a food that is considered especially nutritious or otherwise beneficial to a person’s health and well-being’ (Oxford English Dictionary).

Your body cannot create essential amino acids, essential fatty acids, vitamins and minerals thus it needs to obtain them daily from various sources. Superfoods can provide some of these nutrients and some more in abundance.

Walnuts💥

Walnuts contain the fatty acid omega 3 in bigger quantities than any other nut. Omega 3 has a range of health benefits including, weight loss, aiding brain support and mood improvement (Stoller 2005). They are high in plant sterols which help to reduce cholesterol (Heinemann 1991) and rich in fibre, magnesium, B vitamins and vitamin E.

Blueberries💥

Blueberries are considered a brain food as they help with memory, motor function and balance (Tufts University). They contain anti inflammatory and antioxidant properties and are a slow energy release carbohydrates.

Pomegranate💥

They are packed with antioxidants and they are rich in vitamin C and potassium. They could help slowing the aging process (Bowden 2007) and could be beneficial to the cardiovascular health (American Journal of Cardiologists).

Salmon💥

Is high in protein and high in omega 3, which helps to reduce inflammation in the body and protects against heart disease. Additionally it is full of vitamins and carotenoids, which help fight against various illnesses.

Broccoli💥

Broccoli contains sulforaphane and indole-3-carbinol which studies have showed to help fight cancer (Finley 2001). Broccoli also contains compounds that help the body to detoxify.

Evolution Fitness

30/09/2021

29/09/2021

28/09/2021

27/09/2021

24/09/2021

23/09/2021

22/09/2021

21/09/2021

20/09/2021

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Monday	7am - 8pm
Tuesday	7am - 8pm
Thursday	7am - 8pm
Friday	7am - 8pm