Eveolve PT, ARC Gym, Wokingham (2026)

27/04/2023

📣 Limited spots available for 1-2-1 coaching in Wokingham/Maidenhead! 📣

I focus on building positive and sustainable habits that can benefit your entire lifestyle. As your coach, I provide support and knowledge to help you achieve your goals.

Personal coaching includes weekly programming, check-ins, goal-setting, lifestyle and nutrition guidance, and 24/7 support.

Send me a DM to learn more about 1-2-1 coaching! ⚡️

25/04/2023

Find your relaxation 🧘‍♀️

For me cooking is the way I relax and turn my brain off! As you can tell I LOVE cooking and eating (ps this is why I don’t have a six pack)

We all need our time to mentally deload around work and training… and for me cooking means I can just think of nothing and have some me time!

As for a lot of people training is my happy place. BUT I think it’s super important to have things that make you happy outside of gym and training, to give you space from that environment and so you’re not reliant on it!

How do you relax? What makes you happy? 👇

21/04/2023

I have really found my groove the last 2 week’s balancing work, training, food and life!

How I have done this? 🤔

✅ Pre planning my weeks with work and getting work done before it’s needed.
✅ Focusing on hitting 7&1/2 hours of sleep & winding down before bed.
✅ Counting my cals and being slightly stricter with food again.
✅ Making sure so have plans at the weekends to look forward to.

For me doing these things has really helped me manage my training, work and life load and I feel 100% better for it!

Let me know how you manage your time! 👇

18/04/2023

Post baby gains… 6 weeks difference⚡️

We have been working together for 7 weeks now and the changes are insane!! We didn’t do any restrictive diets or over training… we trained and ate smart, that’s all!!

After having a baby we have had to edit our training slightly and focus on different aspects as women’s bodies change MASSIVELY! So together we laid those important foundations and put a sustainable plan in place!

The first thing I do with my clients is have a in depth consultation delving into every aspect of their life. From that we can pick up on the things we easily can improve on & put in place steps of a plan! We start with little things eg increase water to 2.5l, and a 10 min walk every day.

These things are easy to implement around a baby or kids, as they are simple and easy! The best improvements are the small and easy ones!! Having a family shouldn't stop you from working on yourself!!

Read to make a change? Ready to get strong and make a difference? Send me a message to chat ⚡️or fill out my enquiry form via the link below 👇

🔗 https://forms.gle/P4iQo5Ni3JCsdQJh9

14/04/2023

Want to be part of my strong team of women?? 🤩

I now have a 1-1 space open for a woman looking to achieve a goal! That could be get strong, improve her gym confidence or just improve herself!!

Are you looking to find yourself a coach & start your new gym journey? Send me a DM or respond to my enquiry form! 🤩

🔗 https://forms.gle/P4iQo5Ni3JCsdQJh9

11/04/2023

Things I do as part of my bedtime routine to help my recovery 💤

Sleep is the No.1 tool for recovery! The first thing I focus on when it comes to recovering from training is my sleep… without 7 hours I really struggle!!

I go through phases of struggling with sleep sometimes which leads to a lack of motivation to train and makes me want to overeat & just be a lazy potato.

So I started to implement a daily routine which allowed me to start switching my brain off and deload from the day!

✅ I sort out what I need to do on my phone eg message clients/set alarms etc then I don’t touch my phone again as our phones are a stimulant! 👀

✅ I journal as it allows me to brain dump the day which helps me to not overthink (as I struggle with this). This helps to get out thoughts that I’m struggling to deal with or just feelings and emotions I’m having that day!

✅ I read a couple of pages of my book which starts relaxing my brain and lets me switch off from life outside.

✅ I also take 5-HTP as I’m just trialling it to see if it helps me, and I use calming oils again as just an assistance to help me wind down (they might all be placebo but they help 🤷🏻‍♀️)

Let me know what you do to improve your sleep 💤💤

06/04/2023

10 Stone Down 👀

I have never been so proud of a person for the dedication and hard work this woman has put in!

She came to me wanting to make a BIG change, be healthier and happier, change her relationship with food & do something for herself! 😊

11 months & 10 stone down the line… and was can safely say we have found that healthy and happy woman!

She has developed a good relationship with food and training, helping to create a balanced lifestyle!

Seeing her smile and enjoy walking into the gym brings me so much joy!!!!… as not even a year ago it was a total different picture!! 🤍

What to make a change too?! Drop me a message and let’s chat 😊

03/04/2023

Mental blocks with exercises 👀

I have always had a mental block with pull ups and bar work… finding them too hard & only getting a few, so I totally avoided them.

To get better at something that you find really difficult you sometimes have to suck it up and just keep practicing (of course with management).

You won’t get better unless you persevere. Unfortunately there is no magic pill to get better at something…it takes work and consistency!

Training and exercise takes time to develop.

So if you find something difficult go head first into it and practice the s**t out of it OR go back to basics break it down and build from there ⚡️

What do you have a mental block with? 👇

31/03/2023

Let’s talk female hormones and training! ⚡️

Regardless of age, it’s important for women to appreciate the complexity of the hormonal changes they experience.

For some women, their cycles in a month are a lot more intense and impact their day to day… where as for some women it makes no difference!

Here are 3 tips on how to work with your cycle:

1️⃣ Track Your Cycle
This helps to track your phases throughout your cycle and can help you notice trends and patterns on energy/mood/fatigue etc. You can then prepare your training and diet around these fluctuations in mood and energy.

2️⃣ Supplements
Specifically for when you’re on, taking supplements like Iron is beneficial as it helps to restore when blood is lost. I also recommend magnesium, as it helps to reduce PMS for a lot of women and helps with low moods.

3️⃣ Listen To Your Body
Especially if you notice patterns in energy in connection to your periods. When you feel fatigued or just not in the mood… maybe take a rest day and priorities how you feel that day. Instead of high intensity exercise maybe a long walk and yoga would be kinder that day 😊

Do you have to change up your training routine when your hormones try and get in the way? Let me know 👇

28/03/2023

The question I get asked the most is - “What do you eat every day?” 🤔

If you know me, all I talk about is food because I LIVE FOR FOOD AND COOKING AND EATING! 🤩

Yes, Monday to Friday I eat very routinely, but it’s all so tasty I don’t get bored of it… because I make the effort!

I have the same breakfast (Because it’s so tasty and I love it), the same lunch (because I also love it and don’t get bored) and the same snacks (I rate my snacks). All that changes is what I put together for dinner (anything we have bulk cooked with a yummy salad or roasted veg, sir fry and f**k tonnes of sriracha).

BUT I enjoy my food… when I fancy something at the weekend, I have it. I live for eating tasty food!

I train hard and I eat good! For me, the structure of Monday to Friday works and then I give myself leeway at the weekend 😋

As every PT has ever said “it’s about moderation” but it is!

Structure and routine are powerful tools and finding a routine with eating that works for you will be the key to success if you have a goal requiring food focus. It is also important to make sure to give yourself flexibility within that routine!

Life is too short to live in a sad chicken, rice and veg world!
Enjoy your food and make it work for you 🥙🍕🍱

📷 My healthy burrito bowls 🤌🏼 recipe video over on my insta 👇
https://www.instagram.com/p/CoDLHwpOmXc/

23/03/2023

Before & After ⚡️

Amelia has been working with me 1-1 twice a week and online programming for over a year!

We started off focusing on strength and pushing her further in the gym and as a result her physique has drastically changed and she is stronger and fitter than ever before ⚡️

We have learnt a lot of new exercises and built solid foundations 🏋️‍♀️

Want to join my strong girls team and make changes like this?
Drop me a DM or send in an enquiry ⚡️🤍

➡️ https://linktr.ee/eveolve.pt

21/03/2023

Day in the life of a PT!👇

5:30-9pm ⚡️

✅ Wake up at 5.30am
✅ AM training session
✅ Drive to work, shower, breakfast and plan out the day
✅ 2 x Early morning client sessions
✅ Quick snack!
✅ 2 x Late morning client sessions
✅ Lunch
✅ 2 x Early afternoon client sessions
✅ PM training session
✅ Shower & an afternoon snack
✅ Programing and admin
✅ Meal prep & make dinner
✅ Dinner, relax and sleep 😴

This is one of my busier days in the week! Consisting of 6 clients, 2 training sessions, 5 meals, online programming and chill!!

My days aren’t like this everyday as my days change… But I always have 5-6 clients and train twice a day most days!!

With my days starting early I make sure to prep my breakfast and lunch for the next day! This saves me time and means I can be more efficient 🕰️

I am lucky I have been able to mould most days for me to start early and finish earlier with clients!

This was through trial and error, for a few years I worked mornings and evenings with clients but I found personally I was less efficient and didn’t work as well… Now I found this routine to be best for me as I’m definitely a morning person 🙋🏽‍♀️

Days aren’t 9-5 for everyone… So here is a little insight into my life Monday - Friday 😊

Eveolve PT

27/04/2023

25/04/2023

21/04/2023

18/04/2023

14/04/2023

11/04/2023

06/04/2023

03/04/2023

31/03/2023

28/03/2023

23/03/2023

21/03/2023

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