Evolve Training Systems | Gym/Physical fitness centre

Evolve Training Systems

Phone: +61 415 110 118

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25.01.2022 Evolve Training - Isolation Series Hamstring Curls Since making the move to online training, we have been making programs for our clients that are very effective, require little to no equipment, and can be done in the comfort of your own home. The selection of exercises, the order and application of them is based on each individual's experience, injury history, imbalances and goals. ... Training hamstrings without eqipment is hard. Here is a VERY effective exercise at targeting your hamstrings. Be warned, go easy and take your time, they will get you by surprise. Step 1 : Lay on your back, place two sliders or plastic plates under the heals of your feet, and bend your knees Step 2: Lift your hips off the ground and squeeze your glutes. The more height you get, the harder it is. Step 3: Keep your glutes on and keep your hips up as you slide your heals towards your glutes. Control of this is essential. Get as close to your glutes as you can go. Step 4: Slowly slide your heals away from your glutes in a controlled manner, while still keeping your hips off the gound. Step 5 : Repeat. Give this exercise a go, and let us know how you went.

24.01.2022 Shout our to these legends smashing out their online training today. If you have been wondering what we have been up to these last 8 weeks or so, we have switched to online training, still working with our clients, and also just started our online 10 week challenge. Everyone has been so good, adapting to the changes, sticking to their eating plans, and continuing to work on their goals. While everyone else has been binge watching Netflix and eating Uber Eats, we have continued to work on improving our health and fitness and the results are still coming through. Im very proud of the community we have, focused and dedicated people that want to improve. Well done everyone.

24.01.2022 While we have been closed, we switched over to online training. Our 10 week challenge also had to switch over too. They were half way through when we had to close the gym, so we made it happen and got everyone across the line while doing their challenge fully online. Here's one of our superstars Steph. She committed 100% from the start of the challenge, and really took it in her stride when she switched over to online. Steph worked hard in out virtual group sessions, did all... of her online virtual pt sessions with her trainer Alysha and followed her meal plan perfectly. If anyone had an excuse to quit, it was this bunch, but to their credit, they did an amazing job. This goes to show that mindset is the most important part. if you have the right attitude, you will overcome adversity to succeed. These photos show the drastic changes Steph made in her physique. What you can't see is the huge improvements Steph made to her strength and fitness. Her result is the definition of " transformation". If you are ready to make some huge changes like Steph did, get in touch with us via PM or through our website www.evolvetraining.com.au

23.01.2022 So lately sleep has become my number one focus with the clients i work with. Yes you heard that correctly sleep is my highest priority when addressing client issues. Why? Because everything rely’s on your sleep quality and making sure you are getting enough, so if your not sleeping well your performance in all other areas are going to be compromised whether you realise it or not. Nearly every time a client comes to me with a question or concern these days my first response is... ok cool, hows your sleep? because the carryover from poor sleep into every other aspect of your health and fitness is undeniable. Poor sleep will affect your performance, your appetite, your mood, your ability to burn fat, your ability to grow muscle and everything in between so if you are not prioritising your sleep habits you are selling yourself short on results. So where do we start with addressing our clients sleeping issues. Well like everything we always start with the lowest hanging fruit and the simplest changes as this are normal the most effective. So before we start throwing supplements at clients or drastic measures these are or 3 go to tips we use with our clients. 1.Stop using all electronic screens (tv’s/laptops/phones etc) 90-120 minutes before your scheduled sleep time. Without getting to deep into the rabbit hole using these devices before bed limits your body ability to properly wind down and create the proper chemical environment to not only fall asleep but stay asleep and have quality sleep. So shut off the devices 2 hours before you head to bed and give the brain a chance to wind down and make sure you are sleeping in a pitch black environment i guarantee you will notice a difference. 2. Meditation/guided breathing. Again the key here is letting the brain wind down and remove yourself from the chaos of our daily lives to create a calm relaxed environment ready to sleep. So whether its basic box breathing or a guided meditation app find one that works for you and implement it daily the results can be pretty surprising. And it doesn’t take long a few minutes a day can be more than enough 3. Carbohydrates before bed. One diet intervention we will often give clients who struggle sleep is to move a portion of there daily carbohydrates (around 30-50g) from somewhere else in their meal plan into their last meal before bed. Again, without getting to bogged down in the science the carbohydrates will lower your cortisol and again help create the environment for your body to get some quality sleep. So as you can see doesn’t have to be complicated it just needs to be consistent because if you aren’t prioritising your sleep you may need to reconsider your priorities. If you need help with your health and fitness goals, PM us or click this link to arrange a FREE consultation: http://www.evolvetraining.com.au/form/

23.01.2022 Online client Jack talking about his recent experience training with us online from Sydney. Jack conctacted us looking for some supprort in getting into shape. Jack was already a long term member of a gym in Sydney, was training most days every week, but just not really seeing any changes. He was referred to us from an old client of ours, and after touching base, we got to work. Jack chose our intensive program where we look very deeply into the health status of each client.... He recieved 17 diefferent forms to fill in, covering hormones, stress, thyroid, sleep and digestion to name a few. We then used our posture software to measure discrepencies in his posture, all the way from Sydney. Once we got all of that information, we created very specific plans on lifestyle changes, nutrition, supplementation, and exercise prescription. All of our meaurements, prehab, and training were handled by our phone app. This is his story only a few weeks into his training. If you want help with your training and nutrition, you can arrange a free consultation here: www.evolvetraining.com.au

19.01.2022 Vince Gironda inspired dips performed by Andrew. In this version you want your feet and head forward. Elbows go out wide and you want to get right up to the top. This targets the chest significantly more than traditional dips. Give this exercise a go next time you train your chest and let us know what you think. For any help with your training and fitness, send us a PM and we can arrange a FREE consultation with you.

19.01.2022 Our supergirl Kyla doing the last squat session in the 10 week challenge. She went from squatting 0kg to 55kg in 5 fortnightly sessions! That's impressive in itself before you factor in that she is only 15 years old and in 5 sessions, is squatting more than her bodyweight! What a champion. It'll be good to see what she can do once she has time to perfect her technique.

18.01.2022 Parker showing some impressive numbers in squats. This guy literally went from never barbell squatting in his life, to a max of 135kg in 5 fortnightly sessions! Our periodised squat and deadlift program in the 10 week challenge was a huge success. Every one did so well and achieved amazing results. If you are interested in what the next 10 week challenge in February can do for you, simply click the following link and register for one of our info sessions: ... https://www.facebook.com/420038244677159/posts/3084680288212928 See more

18.01.2022 Last HIIT session for the 10 week challenge!

17.01.2022 Evolve ONLINE 10 week challenge..! When times get tough, adapt and Evolve

17.01.2022 Evolve Training - Isolation Series Back of Hand Row The back of hand row is a really simple, but effective exercise to add to your library. It not only works your back muscles like all rows do, but it also helps with some really common issues we see from most people these days. Especially in this current climate where people are using computers more than ever. This variation works on stretching the tight muscles in your arms and strengthening the ones that aren’t getting used... so much, in comparison. All you need is a band (start light) and something to wrap it around. Standing is best with this exercise, but you can do it on your knees if that works better for you. Instead of having the band in the palm of your hand, you actually loop it over the back of your hand. Bend your wrist 90 degrees towards the sky so that you can hook the band in place. From there, you want to keep your core engaged, pull your shoulder blades back, then drive through with your elbows, keeping them close to your ribs. Because this is a banded exercise, you want to control the pace and not let the band pull your hands away from your body. Give this a go, or swap your regular banded rows with this to help with your computer arms Let us know if you have any questions.

17.01.2022 Bushfire charity boot camp

16.01.2022 Some great results coming from one of our newer clients Craig. He came in after letting himself go from putting his focus on his career. Slowly the weight started creeping up. Then 2020 also threw a curveball at him, lockdowns were tough and that compounded the issue even more. He said enough is enough and came in for a consultation. Since joining Craig has dedicated himself to the training and nutrition that his trainer Nick has customised for him. This is the result after 6... weeks! Fat Mass 48.8kg - 37.6kg Muscle Mass 64kg - 71.3kg If you need some help getting back into shape, improving your posture or pain, or anything health or fitness related, please send us a PM or visit our website www.evolvetraining.com.au

16.01.2022 Final fitness testing for the challenge.

13.01.2022 Stephen joined our challenge, with the intention to get back into shape. After life took over, and exercise and diet took a tumble down the priority list, Stephen had put on a fair bit of weight, became unfit and had some digestive issues due to poor eating choices. Over the 10 weeks, Stephen managed to lose over 15kg and 60cm off his body. His health, digestion and energy had all drastically improved too. After the challenge finished, we sat down and created a new plan for... some bigger, more long term goals. We made new training programs and a new diet which included more calories per day. Stephen went on to lose another 8kg and reached a total of 23kg in 6 months! All of that while building new muscle and strength beyond anything he had before. He now quite easily squats over 100kg and can bench 80+ kg. If you are interested in joining our next challenge in Feburary, simply click the follwing link and register for one of our upcoming information sessions: https://www.facebook.com/420038244677159/posts/3084680288212928

13.01.2022 Even with having to close the gym with the current restrictions in place, we are still seeing some great results coming through from our clients. In a situation where it is so easy to make excuses, get emotional, and give up on your goals, it is refreshing to see some people still have the fight in them to keep going. Tye joined our 10 Week Challenge in Feb, and from the start he had a clear goal and was driven to work hard and get it. Even with closing the gym, then switch...ing to online, Tye stayed with the program, adapted, and conquered. Over 12kg gone, with huge strength and fitness improvements made along the way too. Tye can now run long distances, and do HIIT sessions continuous for 45min straight. It all comes back to an old Jim Rohn quote: If you really want to do something, you'll find a way. If you don't, you'll find an excuse.

13.01.2022 Finally, after almost 7 months of being closed, we finally got to open up again! Yesterday was our first day open again and it was amazing to see everyone and do what we do best. Over the past 6 months, we have been renovating. The whole gym has been repainted, there are 2 giant murals on the walls, we have sold off some equipment and bought some new pieces, as well as refreshed the bathroom, and we have redesigned the whole gym floor to make the best use of the space and ma...ke more space than we've ever had. We are very proud of how good the gym has come up. We have been in contact with our current clients and lots of our previous ones too, and we are hearing the same thing from everyone. Lockdown has had a toll on everyone. Weight gain, loss of muscle and strength, old injuries flaring up again, lower back pain, stiffness, and issues with diet have been common conversation topics. We feel your pain, we understand what you are going through. We have also built a new website. You can check it out here: www.evolvetraining.com.au We have 6 weeks until Christmas, it's not too late. You can make some big changes between now and then. Don't let this year go to waste, you have the control back to make some changes and finish this year a happier and healthier person. We have had a lot of enquiries over the last few days asking about availability. There are some spots available, but peak times are filling fast. Send us a PM and we will get back in touch asap. It's great to be back!!!

12.01.2022 Our biggest 10 week challenge ever is officially starting today. We had to shut down the ads a week early and had already sold out with 3 more info sessions to go! I think there are a lot of people who are ready to make some changes after the last 12 months that we've all experienced. Good luck to everyone that has joined. Work hard, follow the plan and great things will happen. Team Evolve.

12.01.2022 Our client Alison showing what 10 weeks of focusing on the right food and training for your body can do. She managed to drastically change her body and health in such a short period of time. In just 10 weeks, she managed to lose just short of 10kg. Being extremely busy working as a nurse and being a mum of 2 small children, we worked on making her eating and training as efficient and easy as possible. All meals were easy to prepare and she also had options in her training program where she could train at the gym and also do some at home. This made it a very easy process to manage and maintain long term.

12.01.2022 Client Pat showing some impressive changes in his overall composition, but also fitness and strength too. In 10 weeks, Pat was able to lose 9.9kg and 55cm off his body, including 9cm off his chest, 11cm off his waist and 8cm off his hips. Over the course of the 10 weeks, Pat showed massive improvements in his beep test, strength testing as well as PBs in his deadlifts and squats. All of the above results led him to achieve his goal of becoming better for his passion in Jiu ...Jitsu. No matter what your goal is in health and fitness, Evolve has the solution to your needs. If you need some help with your goals, send us a PM and we will arrange a free consultation for you.

10.01.2022 Evolve Training - Isolation series One arm row This is a great exercise for you back muscles. Here we show you how you can still do a very effective exercise, even if you don't have gym equipment. All you need is something with a handle, like a bucket. ... The position of this exercise is very improtant, you need to hinge at your hip, pushing your butt back, and keeping your back flat. From there, all you need to do is initiate the movement by pulling your shoulder blade back, then drive through with your elbow, keeping it close to your body. Choose your weakier side first, then match the number of reps with your stringer side, even if it can do more. You can vary the weight by adding sand or water to the bucket to get the right tension. Give this a try and add it to your home workouts for some variety and focus on your back.

10.01.2022 10 Week Challenge winner Adam showing some really impressive results. Adam was a client with us previously, but life, work and a new family got in the way for him. His focus became work and family, and he lost his way over time. Over the time that he was away, Adam had gotten into bad habits with food, and exercise was almost non existent. This all came to a head once he found out his wife was pregnant with their second child. Adam knew that this was his chance to get his he...alth and fitness in check before things ramped up even more. Adam then joined the 10 week challenge to reset his lifestyle and focus on his health. Over the 10 weeks, Adam lost 15kg and a massive 65cm in measurements around his body. That alone is an amazing effort, but to add to the massive changes he made to his physique, Adam made huge improvements in his strength and fitness too. His beep test went from a 5.4 to a 9.1 in 10 weeks!. He broke all strength PBs from his previous training too, including his deadlifts and squats. So how did Adam achieve such great results? He followed the custom meal plans and training programs that were given to him by his trainer, and he turned up to every group session we ran over those 10 weeks. He pushed himself with every repetition and step he did, and that's how he was able to completely change his life in 10 weeks. If you want to make some big changes in your health and fitness, please send us a PM, and we can arrange a FREE consultation for you.

10.01.2022 Last 2 in the max Plank test

08.01.2022 Some great client results coming through from our last 10 week challenge. The last challenge got through 6 weeks, then the government announced that we need to close our doors. We switched everyone into online delivery and JC never let it slow him down. From day one, JC came in with a great attitude. He was compliant with all of his training and nutrition advice, joined in with every class we had in the gym, and pushed himself in every session with his superstar trainer Rhet...t. This all continued seamlessly once we went online, and he saw some great gains in his strength, cardio and obviously body composition. All it takes is the right trainer, the right plans, and the right attitiude! If you have any questions about your health and fitness, please send us a PM, and we will be in touch.

06.01.2022 We are back!! The lights are on, the blinds are up, a little gym floor remodelling and we have bodies back inside working on their goals! Rest assured we are fully compliant with current number restrictions and social distancing regulation, as well as complete sanitary maintenance on our entire indoor environment to keep our members as safe as possible from illness spread. Time to work!!

05.01.2022 Our client Parker showing some impressive results in our last 10 Week challenge. He lost 6.4kg of total weight, while gaining 2.4kg of muscle. All measurements went down, especially around his waist. The best part is not only did Parker make big improvements in his measurements, he also gained a lot of strength over that period too, with an impressive max squat of 132.5kg (after only 5 sessions of squats ever!) and a max deadlift of 150kg (again in only 5 sessions of dealift...s). When nutrition and training are matched up correctly, you can achieve strength and performance increases, while still burning fat and improving composition. Our next 10 Week challenge starts next week, if you want to make changes like Parker has, PM us asap and we can get you into the next challenge.

03.01.2022 *******3 Tips to Stay Motivated********* Have you ever found yourself doing something you did often and liked, and lost the motivation to do it? Have you ever thought about doing something and wished you had the motivation? ... If you answered yes, then this video is for you! This is my 13th year as a Personal Trainer. I couldn't count how may times motivation has come up in conversation with clients and regular friends and family. For some reason, everyone around me sees me as a highly motivated person and if i had a dollar for every time someone said "i wish i had the motivation that you have", well i probably would be retired. The fact is, motivation is a really weak thing to try to grasp on to. It is you trying to rely on something or someone to get you to do something you can't be bothered doing. And when someone sees another person doing what they want to do, but are too lazy to do, then they pull the motivation card. "I wish i could find the motivation to do _____" Motivation is relying on an outside stimulus to get you excited to do something or take action. It could be watching a video on YouTube, listening to a motivational speaker, or speaking to someone. The problem with this is, it is temporary, and once it has finished, you lose the motivation again. Motivation can come and go, and that affects consistency and results. At Evolve, we focus on teaching habits and discipline. Discipline is habit forming, it doesn't come in and out of your life and it doesn't rely on anything or anyone. This is why discipline outweighs motivation every time. Watch this video on the differences between discipline and motivation and all of the tips on how you can become more organised, productive and disciplined. Let me know if you found this helpful. If you want any help with your health and fitness goals, PM us directly and we can organise a free conssultation for you.

02.01.2022 Don't sleep on your chance to undo 2020 and get into the best shape of your life. Our 10 Week Challenge starts February 8th We only have a few spots left, so don't miss out. ... You can book into one of our upcoming information sessions by clicking on this link: www.evolvetraining.com.au/challenge Procrastination is the enemy of progress.