What are the opening hours?

Monday 9am - 5pm Tuesday 9am - 5pm Wednesday 9am - 5pm Thursday 9am - 5pm

Evolve Training Solutions

Home
New Zealand
Te Awamutu
Evolve Training Solutions

Evolve Training Solutions | www.evolvetrainingsolutions.co.nz My other passions are Snowboarding, Sea Kayaking, Tramping and Hunting.

I'm self motivated, positive and enthusiastic, with 26 years of proven experience as a Personal Trainer and Sports Massage Therapist. I have an extensive knowledge in a wide range of sporting codes and a sound understanding of injuries and injury rehabilitation. I pride myself on excellent customer service and the ability to comfortably relate with people at all levels insuring a positive outcome. As an athlete I am a high achiever and have competed successfully over the years in Moto-x, Triathlon, Multi sport races and Mountain biking. I look forward to meeting you in the near future and assisting you with your life journey.

29/10/2026

Fridays Words of Wisdom….😅

It is completely okay to change your direction, pivot your goals, or redefine what success looks like to you. Your evolution is necessary.
You don’t need a flawless plan, total certainty, or a green light from everyone around you to get started.
You just need the willingness to take the first step and the grit to keep going when things get quiet. The path won’t always be perfectly smooth, but betting on your own potential is the only investment that always pays off.

The timing will never feel perfectly right. So stop waiting for the stars to align and back yourself and start building a future your younger self would be proud of!

One Shot at Life Make it Count Every Day!

27/10/2026

Trainer Tip Wednesday… Tappering 😅

The hardest part of training isn’t the 30km long runs—it’s having the discipline to sit still during the taper.

The Physiological Toll of Skipping Your Taper

• The Fitness Illusion: You cannot increase your fitness in the last week before a race. It takes 10 to 14 days for your body to structurally adapt to a workout. Any hard training done in the final seven days will only yield acute fatigue on race day, not physiological gains.

• Cellular Repair Deficit: Months of high-volume training cause chronic, low-grade muscle inflammation and microscopic tears in your muscle fibers. The taper phase is a 7-to-21-day window that allows your body to finally complete the repair process, restoring optimal muscle enzyme activity and structural integrity.

• Glycogen Bankruptcy: When you train hard, your muscles are constantly using and replacing glycogen. Skipping the taper means your body never fully tops off these localized carbohydrate stores. You will enter race day with a half-empty fuel tank, severely bringing forward the point of exhaustion
• Autonomic Burnout: High-volume training keeps your sympathetic nervous system (fight-or-flight) on high alert, leaving your cortisol levels chronically elevated. A proper taper shifts your body back into a parasympathetic (rest-and-recover) state, lowering your resting heart rate, stabilizing hormones, and improving crucial pre-race sleep quality.

• The Psychological Redline: Overtraining without a taper leads to central nervous system fatigue. This manifests as mental burnout, heavy legs, and an increased rate of perceived exertion (RPE)—meaning a pace that should feel comfortable will feel incredibly difficult on race day.

Fitness is not built during the taper; fitness is revealed during the taper.
Trust the science, drop the volume, and let your body supercompensate.

See you out there Team

25/10/2026

Weekly Quote…
The only man who ever beat you offers you a rematch every morning.
Take it. Your alarm goes off and the fight immediately begins against your own comfort, your own doubts, and your own complacency.

The person you were twenty-four hours ago is daring you to stay in bed. Get up, outwork your past, and claim the day before the rest of the world even opens their eyes.

One Shot at Life Make it Count!

22/10/2026

Fridays Words of Wisdom… 😅
We live in a world that only celebrates the mountaintops.
We praise the finish line but forget the miles of dirt, sweat, and uncertainty that came before it.

If you are feeling discouraged because your dream still feels worlds away, remember this: growth is happening in the dark.
It’s happening in the choices you make when nobody is watching.
It’s in the patience you practice, the boundaries you hold, and the soft resilience of your heart.

Your worth is not defined by how fast you cross the finish line. Be proud of your steady, quiet pace.
You are evolving beautifully.

One Shot at Life Make it Count…!

20/10/2026

Trainer Tip Wednesday…😅
LEAVE YOUR EGO AT THE DOOR. 🛑
The biggest mistake runners make?
Turning Zone 2 into a mid-tier suffer-fest.

You feel like a 6:00/km pace is “too slow,” so you push to a 5:30/km. You’re sweating and breathing heavy, thinking harder is better.
Wrong. You just hijacked your aerobic progress.
Here is the exact science why holding that 6:00/km pace matters:

• Builds the Factory (Mitochondria): Zone 2 targets slow-twitch muscle fibers, forcing your body to create new mitochondria (cellular energy powerhouses). Run too fast, and you miss this adaptation entirely.

• Maxes Fat Oxidation: A strict 6:00/km conversational pace teaches your metabolic engine to burn fat for fuel instead of burning through limited carbs. This is how you stop “hitting the wall.”

• Boosts Oxygen Delivery: Keeping the intensity low grows a denser network of capillaries around your muscles, meaning better oxygen delivery and a higher lactate threshold over time.

• Lowers Injury Risk: Keeping 70–80% of your mileage relaxed allows you to build massive volume without wrecking your joints or nervous system.

So If you can’t speak in full sentences, you’re going too fast. Trust the process, lock in that 6:00/km, and watch your endurance engine transform.

18/10/2026

Weekly Quote…😅
THE STANDARD IS BUILT ON THE DAYS YOU DON’T FEEL LIKE IT. Anybody can work hard when they are inspired, caffeinated, and winning.
But your baseline—your actual standard—is defined by what you do when you’re tired, frustrated, and seeing no immediate results.
Don’t lower the bar just because the feeling left. Outwork your excuses…. Now get out there and get it done!

15/10/2026

Fridays Words of Wisdom…
I always talk a lot about taking care of your body so you can live a long, full life. But true health isn’t just about your physical stats—it’s about your emotional reality.
Here’s something that few talk about death… and the truth is, death won’t wait for a convenient time.

It arrives on a completely normal day, completely unannounced, leaving your plans interrupted.
When we go, the world keeps moving without us.
But the people we leave behind have to carry the weight of what was never spoken.

So stop holding back and stop assuming people “just know” how much they mean to you.
If you love someone, tell them.
If you appreciate someone, make sure they hear it.

Don’t save your vulnerability for later, because “later” is a luxury we aren’t guaranteed.

One Shot at Life Make it Count!

13/10/2026

Trainer Tip Wednesday…

SCIENCE-BACKED WIN: Why your training terrain dictates your race day success! 🏃‍♂️✨

Hey team! As your personal trainer I’m always looking for ways to help you unlock your absolute best potential. Today, I want to talk about a powerful, science-backed strategy that will completely transform how you feel on race day:

Specificity of Terrain.
It is incredibly easy to stick to our favorite, most convenient running routes. But if your goal race features rolling hills, technical trails, or hard concrete, and you’re exclusively training on a flat, smooth treadmill or track, you are missing out on a massive physiological advantage!

Here is the fascinating science behind why simulating your race terrain matters so much:

• Neuro-Muscular Adaptation:
Your brain and muscles communicate through neural pathways. Studies show that training on uneven surfaces (like trails) forces your nervous system to recruit different stabilizing muscles and improves proprioception (your body’s awareness in space). If you don’t train this, your body wastes precious energy just trying to stay balanced on race day!

• The “Eccentric” Shielding Effect:
Running downhill causes intense eccentric muscle contractions (where your muscles lengthen under load). This is what causes that deep, next-day muscle soreness (DOMS). By introducing similar downhill gradients into your training, you trigger the Repeated Bout Effect. Science shows this safely adapts your muscle fibers, making them highly resistant to damage on race day!

• Biomechanical Efficiency:
Your gait pattern, stride length, and ground contact time change drastically between road, grass, sand, and trail. Training on your specific race surface optimizes your running economy for that exact texture—meaning you use less oxygen and energy to go at the same speed.

✨ You’ve Got This!
Matching your training to your race course isn’t about making your workouts harder—it’s about making you unstoppable. You are building a body that is resilient, efficient, and fully prepared for the exact challenge ahead.
Take a look at your upcoming race profile this week, find a local spot that mimics it, and let’s get to work.

See you out there Team 😎🤙🏼

12/10/2026

Tuesday morning and we’re back up the hill getting amongst it… 🏔️🙌
Tad wet underfoot, but as the saying goes: if it’s raining, we’re training!

As a personal trainer , I always tell people that consistency is what separates the rest from the best. And theres something unmatched about showing up when the weather gives you an excuse to stay inside.

Training in all conditions isn’t just about physical fitness; it builds mental toughness, adaptability, and pure resilience. When you conquer the elements, you conquer your excuses.
No perfect conditions, just good gear choice and perfect ex*****on.
So if you haven’t already today lace up those shoes and let’s get after it!

See you out there Team 🐾😎🤙🏼

11/10/2026

Weekly Quote…😅
People do not decide their futures, they decide their habits, and their habits decide their future.
Sitting here thinking about the massive goals my clients are chasing right now. The secret isn’t a massive, overwhelming shift. It’s the small, non-negotiable daily wins.
Consistency beats intensity every single time. If you want a different future, look at what you’re doing on an ordinary Tuesday. Own your habits, own your life. Who is ready to level up this week? 🙌

One Shot at Life Make it Count!

Address

Te Awamutu

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm

Website

http://www.evolvetrainingsolutions.co.nz/

Alerts

Be the first to know and let us send you an email when Evolve Training Solutions posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.