Evolve Performance Coaching

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05/11/2025

Struggling to progress on an exercise? This might be why and what to do about it☺️

23/10/2025

Trying to drop fat fast and not seeing results?

Hope these tips help!

Comment “diet” for a free dieting handbook😊

17/10/2025

Reminiscing on when I had my own clubs🥲

Looking forward to getting these bad boys down under🇦🇺

I have been so bad for collecting testimonials but this reminds me why I do it🥲Hannah came to me with pain in her knees ...
21/10/2024

I have been so bad for collecting testimonials but this reminds me why I do it🥲

Hannah came to me with pain in her knees and shins that stopped her from playing camogie and the goal was to get back playing pain free

Hannah worked really hard and followed her plan to a tee. As is the case with a lot of rehab processes, there were times when some pain had to be tolerated and Hannah did this brilliantly, never pushing it too far

It’s great to see you back playing now and enjoying your sport!

If you’re looking for coaching in person or online let me know and we’ll see what we can do to help!

Let me preface this by saying cardio is fantastic for your health and well-being, I just hate seeing people misplace eff...
14/10/2024

Let me preface this by saying cardio is fantastic for your health and well-being, I just hate seeing people misplace effort and not get the results they’ve worked hard for

There are plenty of reason TO do cardio but trying to lose fat is likely NOT one of those reasons

I hate seeing people day in day out doing cardio classes and working so hard on the treadmill only to not really change over time

Then they blame themselves and wonder “what am I doing wrong?” When they were setting themselves up for that all along, yet they’re putting in probably even more effort and are more disciplined than many people who reach their goals

A sedentary person can really benefit from something like a step goal to increase their daily output but flogging yourself on a treadmill a few times a week is unlikely to move the needle all that much

If you’ve ever done an hour of cardiovascular exercise straight you’ll probably have noticed your appetite was ravenous afterwards

There’s been times I’ve burned over 1000 calories in a cardio session but I would seem to need to eat so much more that day and the next day to feel full

Whereas if someone is looking to lose weight there’s almost definitely a few places in their diet that could easily account for the calories burned doing cardio

Again, I’m not saying don’t do cardio, just do it for your health and not to pull off a few pounds🏃‍♂️

When we aim to achieve any goal with regards to health and fitness consistency will always be a huge key factor.Results ...
09/10/2024

When we aim to achieve any goal with regards to health and fitness consistency will always be a huge key factor.

Results take time and no worthwhile change tends to happen overnight.

Whilst striving to do your best with regards to training and nutrition is great, doing good at both consistently will be huge in helping you achieve your goals.

If you miss a session, an exercise within a session or have a day you didn’t stick to your nutrition plan that’s fine! Continue as normal and don’t let a perceived failure halt your consistency.

Imagine if you’re pressed for time and can only do half a workout so you just ditch the workout entirely! Then momentum is lost whereas just doing what we can on a consistent basis will keep us moving in the right direction; even if it will be a tiny bit slower at least we progress forward.

It’s great to aim for perfect, just don’t let that stop you from being good!

Incredibly excited to announce our very first summer camp that we will be running this summer! I wanted to create a camp...
14/04/2023

Incredibly excited to announce our very first summer camp that we will be running this summer!

I wanted to create a camp that 14-18 year old me would be excited about and hopefully we have achieved this🤞

The aim is to get you fully competent in the gym, lifting with proper technique and learning plenty about health and fitness along the way!

For enquiries you can ring the number shown or email us😊

Book early to avoid disappointment as we only have limited spaces!

-Evolve

I decided to make this post after a conversation with a friend about what makes a client reach results versus notSuccess...
23/03/2023

I decided to make this post after a conversation with a friend about what makes a client reach results versus not

Successful clients don’t do anything spectacular, they just keep turning up, don’t get derailed easily and stay patient👊🏻

Sounds very simple but you know if a person starts to cancel sessions or gets derailed for weeks at a time that these habits won’t help them achieve their goals

Keep on track, a bad day or week is NEVER as bad as you think!

-Evolve

16/03/2023

DEFICIT PUSH UPS

These are an excellent exercise to add in if you’re able to do 20+ standard push ups

The plates under my hands give me a bigger stretch at the bottom and increase the range of the exercise✅

Push ups differ slightly to a weighted press, usually in the amount the shoulder blade can move and I like to add them in to a plan where applicable and possible🔥

They certainly don’t replace heavier presses but they’re nice to add in as well to fill up your volume📈

Tactically didn’t get the face in as there were dodgy faces pulled during these😂

-Evolve

Win 2 free pt sessions!Only enter if you can make pt sessions in the Kilkenny area📍Tag 2 friends, share to your story an...
06/03/2023

Win 2 free pt sessions!

Only enter if you can make pt sessions in the Kilkenny area📍

Tag 2 friends, share to your story and follow this page and the page✅

Winners announced next Monday👊🏻

Best of luck!

-Evolve

Win 2 free PT sessions🎉To win, just follow this page and Tag 2 friends and share this post to your story👊🏻Only enter if...
06/03/2023

Win 2 free PT sessions🎉

To win, just follow this page and

Tag 2 friends and share this post to your story👊🏻

Only enter if you’re able to make sessions in Kilkenny!

Best of luck🔥

-Evolve

Address

Cillin Hill, Dublin Road
Kilkenny
R95 X9T1

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