Evolve Fitness and Nutrition in Gold Coast, Queensland | Health & wellness website

Evolve Fitness and Nutrition

Locality: Gold Coast, Queensland

Phone: +61 468 835 172

Address: Online Gold Coast, QLD, Australia

Website: http://www.evolvefn.com.au/

Likes: 485

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• Sport & recreation
• Sports & fitness instruction
• Fitness trainer
• Health & wellness website
• Nutritionist

24.01.2022 Peanut chilli chicken served with zucchini noodles, blanched snow peas, sesame seeds & a coconut and peanut butter sauce This was unbelievably delicious, and I definitely exceeded my fair share of the dressing, no regrets Plenty more recipes like this one coming up in my 4-8 week challenge!! If you havent done so yet, please message me with an expression of interest if you want to get on board

23.01.2022 SO PROUD OF THIS SUPERWOMAN @nourished_co Alana came to me for training & guidance to improve her body composition. We did only 2 x 30 minute sessions a week but we were CONSISTENT: we focused on strength training - getting strong AF (squats, deadlifts, chin ups, pull ups) and progressing each session with periodic increases in volume (because of science) to further challenge her without absolutely ruining her each session. ... Any idiot PT can wreck someone in a session but a good coach will ensure you get improvements without burn out. Limping out of a session doesnt mean it was a good one.... At our last weigh in Alana had lost over 5kg in a 6-8 week time frame without feeling deprived (and as she mentioned, while also running a business and being a mum!!) @ Evolve Fitness and Nutrition See more

23.01.2022 Lots of people are using this opportunity to promote immune boosting diets but I’ll take this opportunity to simply remind you that: clean eating isn’t a thing you shouldn’t be shamed by ideal diets on Instagram eat 5 serves of veg a day eat 2 serves of fruit a day ... focus on WASHING your fresh produce to reduce your chances of taking on someone else’s germs See more

23.01.2022 Why not SHARE a session? Twice the fun & half the price the session will still be personalised to you, in that each persons weights, sets & reps is adjusted to their ability and exercises can be changed as needed for each person - for example Claire here does barbell squats, and her mum does dumbbell squats as she needs a lighter weight Personalisation doesnt mean drastic changes, but it does mean finding what works best for each person

22.01.2022 NOW AVAILABLE TO PURCHASE: Beginner / Intermediate / Advanced 12 week programs from my website (link in bio) All contain 9-12 workouts designed to improve your strength, fitness and body composition over 12 weeks!! Created by me (personal trainer, nutritionist, dietitian, and approved by a physio, sport scientist & strength + conditioning coach) so youre in safe hands with this

21.01.2022 Killer session! Stairs, plyometrics, abs & body weight work go team

20.01.2022 TOMORROW MORNING 6.30-7.00am. $10 only for an outdoors fitness session at birdrock beach in mount Martha. Fun mix of cardio and strength work, all fitness levels welcome. I promise I wont make you run if you dont want to shoot me a message if youre IN

20.01.2022 Taking 5 in this gorgeous weather before three crazy days of Xmas #merrythiccmas

19.01.2022 WOW no other words to describe these amazing results from the 8 week challenge @aptitude_fitness_centre So stoked to have been able to collaborate with these women and help with the nutrition aspect of the challenge. We wanted to provide long-lasting results through education so we gave a nutrition seminar as well as example meal plans for those who wanted extra support. Teach a man to fish and youll feed him for a lifetime @ Aptitude Fitness Centre

19.01.2022 Great towel washing weather 4 hours of PT this morning & always room for more on a Saturday!! If a Saturday session sounds like you then shoot me a message

19.01.2022 Just lounging around @evolve where the magic happens taking online bookings for PT sessions and nutrition appointments! Follow link in bio and click make a booking, you dont even need to talk to me

18.01.2022 Lots of people are using this opportunity to promote immune boosting diets but Ill take this opportunity to simply remind you that: clean eating isnt a thing you shouldnt be shamed by ideal diets on Instagram eat 5 serves of veg a day eat 2 serves of fruit a day ... focus on WASHING your fresh produce to reduce your chances of taking on someone elses germs See more

18.01.2022 Claire has very kindly allowed me to share her progress over this 8 week challenge! Her results are nothing short of amazing and reflect all of the hard work she put in: 2 x PT sessions with me each week, 1 home session, and of course sticking to her 8 week nutrition plan and learning how to incorporate a style of eating that is more aligned with her goals (flexible, higher protein, calorie controlled, less processed food) ... Shes made some serious changes that are going to stay with her for life, and this is just the beginning. Watch this space @ Evolve Fitness and Nutrition See more

18.01.2022 That lil bit of sun this week has got me feeling ready to give 110% Ive finally recovered from whatever flu or virus I have and will now be able to prioritise my training- Whos with me? Hit me up for a nutrition or training program if you want some help

18.01.2022 Have you heard of an enhanced primary care plan or team care arrangements plan? This is a Medicare funded initiative which allows you to get a Medicare rebate for allied health services WHEN YOUR GP REFERS YOU under this plan This means you get $53.80 back from Medicare when you pay out of pocket for an appointment, or you will pay $0 out of pocket if you come and see me with one of these plans as I bulk bill all of these patients. To qualify you must have a health condi...tion (high blood sugar, high cholesterol, high blood pressure, diabetes, fatty liver, poor bone health, iron deficiency, B12 deficiency, arthritis) etc etc Im sure you get the picture. If you arent sure if you have any of these conditions, ask your GP if youre eligible to see a dietitian for any other reason. If you dont qualify but have private health extras cover, you can see me WITHOUT a referral and then swipe your health card at the time of the appointment to get a rebate. If you dont have an EPC plan or private health, you can still see me WITHOUT a referral. Message me and ask me for a discount if you want to see me but cant afford it @ Evolve Fitness and Nutrition See more

16.01.2022 HOW TO BOOK AN ONLINE CONSULTATION & GET 30% OFF YOUR NUTRITION APPOINTMENT: - Follow link in bio or type www.evolvefn.com.au into your browser - Click black banner at top of page or click book a session - Type INTRO30 into the redeem coupon box - Pick a consultation day and time that suits you... - Save 30% & have a nutrition session from the comfort of your own home - Start living a healthier happier life with personalised recommendations for you! See more

15.01.2022 Nuts about NUTS swipe for all of the health benefits of including nuts in your diet on a daily to weekly basis (including peanuts and peanut butter!) Not only will adding nuts to your diet NOT make you gain weight, but theres a good chance it will reduce your weight, your risk for diabetes, your risk for metabolic conditions, and also increase the likelihood of you including more CORE food groups in your diet Feel free to tag a peanut butter lover or send this to anyone ...who might find it interesting And as always... listen to your dietitian because we actually use current evidence- all references listed on last photo here

15.01.2022 What a monumental day for all of us as dietitian graduates 5 long years of hard work, studying & practical application. So proud of all of my beautiful friends & cant wait to see what the future holds for us all @ La Trobe University

15.01.2022 Have you ever thought about the TIMING of your caffeine hit? This will change your life Drinking a coffee first thing in the morning is surprising bad for energy levels. This is because when we wake, our cortisol (stress hormone) levels are already naturally high, and drinking coffee pushes these even higher past where they should be, not giving us any more energy but setting us up for a big crash, leaving us tired for the rest of the day & feeling like coff...ee isnt boosting our energy levels. We should all be waiting until our natural cortisol level drops down before reaching for the lattes. This happens about 2-3 hours after first waking, so the optimal time to drink your first caffeinated coffee is around 9-11am. Try to hold off until this point and see the difference it makes to your energy levels over the day! If youre a coffee addict, try to make your first cup a decaf so you still get to enjoy the flavour and have it as part of your morning routine without screwing yourself over for the rest of the day Ive just included a graph of our natural cortisol levels & the general trend over the day. We need high cortisol in the morning to wake us up and keep us alert (this is healthy), and then it tapers off over the day to get us ready for sleep another reason why having a regular bedtime & wake up time is important. You can thank me later @ Evolve Fitness and Nutrition See more

14.01.2022 How to trick yourself into working after a long weekend - bribe with almond cappuccinos personalised online programs are a great tool for both PT clients and people who want to progress in the gym, hit me up if you think youd benefit from some guidance

13.01.2022 Last nights FODMAP friendly slow cooked beef ragu Use FODMAP friendly beef stock No onion Garlic infused olive oil (this is low FODMAP as theres no particles of garlic in it)... - seal 1kg of beef (I used diced beef here from the meat chiller in dromana) & put in slow cooker - fry off garlic olive oil with 1 cup of diced carrot & 1 cup of diced celery - add 2 cans of crushed tomatoes & 3 tbsp tomato pure - add 1 & 1/2 cups of beef stock & 1 cup of red wine (Shiraz or cab sav) - simmer for another 10m - Pour over beef in slow cooker & slow cook for 8 hours - Serve with salad, Parmesan & red wine Note that the pasta should be wheat free if needing low FODMAP option Probably the easiest meal prep ever- took me about 15-20m and tasted amazing! See more

12.01.2022 Just to give you some insight into how a dietitian does their food shopping! Swipe across to see my thought process Whenever you have two similar products (or two completely different products) my best tip is to be comparing per 100g of food. If you compare per serving size, this can range from 5g to 500g and is not an accurate comparison! The next best tip is to look at the overall macronutrient composition, and then we can delve into micronutrients (eg calcium, iron, sa...lt). These are some of the practical things that I teach my clients in private practice, nutrition label reading is absolutely essential for you to be able to make your own choices when it comes to food I aim for you to become as informed as possible about your choices and its usually a step by step process which builds on your knowledge. Every person is different See more

12.01.2022 Sushi is one of my go-to recommendations for a lunch on the go We all have days where were too busy to pack lunch or maybe just get caught out all day & arent sure what to grab- but follow these simple tips for a healthy lunch - pick sashimi if you want a lower carb option... - go easy on the soy sauce if you have high blood pressure - choose a pok bowl if you want more veggies (my favourite!!) - try to incorporate as much salmon as possible for beneficial fatty acids & good heart health - sushi is best enjoyed overlooking this beach in bali but looking at this photo is kind of the same thing See more

11.01.2022 Just another reason to exercise! Add it to the list

09.01.2022 Action shot from this mornings session so many people underestimate this exercise because it looks a lot easier than it actually is. Dig your heels into the ball and lift your hips off the ground to create a straight line from ankles to shoulders, then bring the ball in towards your bum. Hamstring killer

08.01.2022 Benefits of working the classic pt split shift... middle of the day off to nerd it out at the beach

05.01.2022 BE TRAINED BY ME for 12 weeks for the price of ONE session of PT Up to 48 workouts across 3 phases of program, progressed to make you strong AF no matter what your starting point this, my online programs are for you. If youve never been in the gym before or just lack confidence to know what youre doing, my BEGINNER program is for you If youve been training for over a year and are somewhat confident with dumbbells my INTERMEDIATE program is for you If youve been trai...ning for years and are comfortable with barbells and dumbbells, my ADVANCED program is for you INVEST in YOU for once! See more

05.01.2022 Bring in the new year stronger than ever Set some achievable goals Break these down into small milestones Work towards these daily & weekly ... I am offering 25% off my 8 week nutrition programs and macro programs for a short time to help get you on track for the year! Kick off your 2020 the right way & message me for the checkout code to get your discount

05.01.2022 Cant wait to present this nutrition seminar on Friday for @aptitude_fitness_centre ! Anyone wanting to get involved in the next challenge or learn a little about the physiology of fat loss should come along and listen to me talk about my favourite subject (food )

02.01.2022 Thoughts for Mothers Day Unsure what to buy mum? Get a voucher for training any amount of sessions you like with 30 minute or 45 minute sessions available. This can simply be booked online by Mum for whenever fits her schedule! + 20% off the total price if you buy 5 sessions

02.01.2022 LAUNCHING MARCH 1ST 4 & 8 week challenges. This is for YOU if you want to be your best self as well as get education and support to make sustainable lifestyle changes ... So whats in it for you? Round the clock support from me - I will be your personal dietitian & nutritionist, and your personal trainer Introductory phone or Skype call for me to create your personalised plan Goals setting, barrier identification & support Weekly check in (phone, Skype, online - you choose) Discounted 1 on 1 PT sessions (20% off) Nutrition education including macronutrients, and calories for your own BMR & TDEE Meal Plan Recipes (including vegetarian) Gym Program Home Program Photos & Measurements for Week 1, 4 & 8 for progress check ins (this can also be done online yourself, or opted out of if preferred) 4 weeks: $199 8 weeks: $299 Message me quickly to secure your spot, this requires a deposit as places are limited - I want this to be personal so we can focus on YOU See more

01.01.2022 4 WEEK PROGRAMS FOR EVERY LEVEL NOW AVAILABLE! Beginner / intermediate / advanced 4 week programs are all up on my website. Beginner: 3 days per week of weights training (light body weight, machines, light dumbbells) & optional low intensity cardio. For example, incline or knee push ups, body weight squats, light dumbbell lunges. ... Intermediate: 3 x weight training days per week, harder body weight exercises, dumbbells, barbell exercises & optional medium intensity cardio. Example exercises: push ups, barbell squat, dumbbell walking lunges, assisted chin ups. Advanced: 4 x weights training per week, harder body weight exercises dumbbells, machines, barbells and optional cardio at high intensity or HIIT conditioning- you choose. Example exercises: deadlift, front rack barbell lunges, pull ups, tricep dips. ON SALE FOR 30% OFF FOR THE FIRST WEEK ONLY- TIME TO EVOLVE

01.01.2022 FODMAPs: Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. Great, now weve cleared that up... what the eff does that mean? This is just a scientific way of saying different length chains of fermentable carbohydrates and sugar alcohols. ... Fermentable = bacteria in the gut feed on them and create gas as they ferment and digest them. This process causes pain, bloating, diarrhoea, constipation in people with sensitive nerve endings in the gut. These are people with IBS (irritable bowel syndrome). IBS is different for each person, it is just an umbrella term that covers all of the uncomfortable symptoms I just mentioned. Take note everyone, these symptoms on the reg is NOT NORMAL and you can fix it!! With the help of a dietitian, you will undergo a brief elimination diet (a low FODMAP diet) to remove all possible triggers, and then you will test different FODMAPS to see what you can and cant tolerate! For example, lactose is a type of FODMAP as it is a fermentable disaccharide. This is found in dairy products as a natural sugar. During the elimination phase all lactose will be removed from the diet. During the challenge phase of the diet, lactose will be reintroduced with increasing doses using one food that has lactose in it. ie you test milk in increasing amounts over 3 days (1/4 of a cup, then 1/2 a cup, then a full cup) to find out if you can tolerate lactose (you dont need to test milk, then yoghurt, then cheese then ice cream, you only need to test ONE to see if you can tolerate lactose foods). After you complete the challenge phase then you move onto the third and final phase of living your life again, your dietitian will reintroduce the foods you can tolerate and make sure your diet is nutritionally complete - for example if you couldnt tolerate lactose, your dietitian will make sure you are getting adequate calcium for your gender and lifestage through lactose-free sources of food. We want to make sure youre eating as much variety and nutrition as possible, you are not supposed to be on a low FODMAP elimination diet forever!!! See more