Evolve Health and Fitness Studio Sydney in Sydney, Australia | Sports & fitness instruction

Evolve Health and Fitness Studio Sydney

Locality: Sydney, Australia

Phone: +61 420 217 106

Address: 138 Sailors Bay Road, Northbridge 2063 Sydney, NSW, Australia

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

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• Sport & recreation
• Gym/Physical fitness centre
• Personal coach
• Sports & fitness instruction
• Fitness trainer

24.01.2022 What is your Mindset? Much of the time our mindset and perception of a situation turns into our experience of that same situation. Take a moment to think about your mindset about changing the foods you eat, what you drink, and how you take care of yourself for the next let's say a month .... Do you think it is going to be hard? Are you telling yourself, There is no possible way I can give up X! Are you already counting the days until you can eat whatever you want? Are you focused on what you can’t have? OR Are you excited about what you will learn about yourself during this time? Are you thinking about what new foods/recipes you can try? Are you focused on improved health and well being? Do you think about the abundance of whole, unprocessed foods you are choosing to eat? The two different lists of questions are very different and it is likely if your self-talk and perception of the situation is the first list, the next month is going to be really long and you might not fully experience all of the benefits of the program. On the flip side what would happen if your self-talk and mental perception looked more like the second list? The good news is we all have the ability to change/choose our self-talk and mental perceptions. Start to notice the things that you are telling yourself and if they are helping you move forward in achieving your health and fitness goals or hindering your progress. Choose positive self-talk and envision yourself as the healthy person you deserve to be. "You are today where your thoughts have brought you; you will be tomorrow where your thoughts take you." --- James Allen

23.01.2022 "Nobody ever drowned in sweat!" - Jack "Bear" Roberts,

23.01.2022 Check out our new website https://evolvehealthandfitness.com.au/

23.01.2022 Getting into shape won't happen by accident. Remember: Nobody is going to give you time. You have to take that time.... Create time. Carve it out. Grab it. Defend it once you’ve got it. Because that time is an appointment with YOU." credit Precision Nutrition.

22.01.2022 Have you heard about this super habit for sustainable, long term weight loss and healthy body weight? Practice eating until you are 80% full NOT 100% ful...l. This will take being more mindful of your body, how you feel and what you are eating. We are a society of distracted eaters, we: Eat in front of the TV Eat while on the computer Eat while checking our phones Eat while watching a movie or sporting event Eat while driving a car See what I mean? We don’t eat to fuel our bodies and we definitely don’t slow down and enjoy our food (until now). Enjoy your food by getting rid of the distractions, be present and notice how you are feeling in the moment: Stressed? Bored? Happy? No more distracted eating! Instead, create a pleasurable experience by slowing down and enjoying the food you prepared to fuel your body.

22.01.2022 Commitment means staying loyal to what you said you were going to do long after the mood you said it in has left you

22.01.2022 You are incredible. Seriously incredible. If you were to stretch out your blood vessel system, it would extend over 96560kms. That’s more than twice around the world.

21.01.2022 Quick Super Tips for Tuesday: 1. SET GOALS and MAKE A PLAN. Have specific, measurable goals to give you direction along with a plan to get there! 2. CONSISTENCY IS KEY. Make it a habit to get moving on a regular basis.

21.01.2022 What are you willing to change to get where you want to be? "To get what you've never had, you must do what you've never done." Anonymous

21.01.2022 The truth about achieving your goals: We need discomfort and challenges so we can improve, grow, and evolve. Without discomfort, we’d stay the same forever.... ...To lose fat, sometimes you’ll be a bit hungry. ...To get stronger, sometimes you’ll be tired in the gym and wanting to quit ...To transform your body, you might feel uncomfortable sometimes It’s just a part of the process/journey. You can do this! IF you feel like you need extra accountability, support and to show you the right direction especially when things get tough send us a message and we can together explore how we could help you get things done and reach your goals.

20.01.2022 Training is great but also don't forget your recovery and include your active recovery once a week to stay mentally and physically "fresh". Go for walk, play sports, swim, play with kids, do yoga, dance. There is a lot of options, just pick one and go for it.

20.01.2022 Change your perspective so you're comfortable with the uncomfortable, and you'll be prepared for anything. This is a powerful quote to keep in mind if something new comes your way that makes you a little uncomfortable.

20.01.2022 Set goals with conviction and true belief that you can accomplish them. As Napoleon Hill said: Whatever the mind of man can conceive and believe, it can achieve. Don’t ever underestimate the power in that.

20.01.2022 Try this: A New Challenge How many workouts do you want to get done in the next 30 days? ... Plan and schedule them, what gets scheduled, gets done. Check in 30 days how you did.

19.01.2022 It’s time to slow down! There are two important basic skills for you to master that can make a big difference. Today is one of them. Don’t get frustrated, it can take some time to get, but when you do, watch out! Do you find yourself rushing through your day, suddenly realizing you are starving, stopping to take just enough time to shove a few bites of your sandwich into your mouth while you work on the computer at your desk? Has eating become another thing on your to do list...? Did you even taste that sandwich? Do you even know what you ate? Probably not, because we are so busy and constantly multitasking to get everything done in our day. It’s time to slow down... Smell... Taste... Enjoy the experience... of eating! Turn off the distractions, set time aside for your meal, smell your food, taste your food and enjoy the experience of eating your food, the experience of fueling your body well. How to slow down: Take a few deep breathes before you start eating Set the fork down between bites Take sips of water between bites Have a conversation with people at the table Time yourself and see if you can eat slower than yesterday Eat slower than the slowest eater at the table Try these techniques or come up with a few of your own. The important thing is to Take... Your... Time!!

18.01.2022 "Let your food be your medicine and your medicine be your food." - Hippocrates"Let your food be your medicine and your medicine be your food." - Hippocrates

17.01.2022 Accelerate Goals Achievement: 1. Commitment How important is this to you? 2. Enthusiasm and passion What’s your REASON for doing this? 3. Thinking about your goal A LOT at the very least, on a daily basis.... 4. Regularly working with and getting help from positive sources of support talk to or read about those who have been successful. Find a coach! 5. Moving out of your comfort zone 6. Letting go of old ways of doing things 7. Taking lots and lots of action 8. Correct as you go LEARN from each experience. If one thing doesn’t work, try something else See more

17.01.2022 The only person you should try to be better than, is the person you were yesterday.

16.01.2022 What is our 21-day transformation Kickstart challenge? It is a customised semi-private personal training and nutrition coaching program where you will get: Personal Training in a small group (2-4 people).... Semi-Private training allows you to train the way your body needs, at the level you need and to receive the right customised program for your goals and needs. This is not "one-size-fits-all" gym class where everyone doing the same thing. You will have your own training program while getting all the fun, challenges and benefits of training in a small group. You will also receive home workouts to keep you covered on the days you are not with us or staying home with kids or simply if you can’t get to the gym when life gets in the way. A 1on1 Nutrition coaching sessions with our nutrition coach so you can use only what works for you and remove any roadblocks that have been holding you back in the past. A Customized Nutrition Plan. We will show you and teach you evidence-based nutrition and rather than going with one dogmatic approach and strict meal plans[which don't work anyway] we will listen to you, pay attention and use what is the best for you, your goals and your health. Accountability and Support from your coach so you will never feel on this journey alone and will always have the support you will ever need to succeed. You will get Nutrition, Mindset and Home Training Starter pack, which will include personalised calorie guide, portion guide, food preparation guide, a shopping guide and more so you have everything you need get started. If you are ready to improve your HEALTH, FEEL and LOOK BETTER, GET RESULTS and MAINTAIN THEM LONG TERM, and find a place where people listen to you, care about you, then now is the time to take action. Send us a message here on FB to learn more about our program , call or text on 0420 217 106.

15.01.2022 This is great. Check this out

15.01.2022 Sometimes doing something for yourself can be as easy as doing absolutely nothing! The simple act of blocking off time to do NOTHING in your schedule will immediately make you feel a sense of relief. If you don’t block it off, you’ll end up filling that space with something else. ... Even if it’s scheduling in to stop at the park for 15 minutes on your way home from work before you get home. Be intentional about how you spend every hour of your day. You can never get your time back, so make sure you spend it wisely!

15.01.2022 Quick tip Focus on getting the basics right, consistently. It's not how much you know. It's how much you do, consistently.... Experts use the same tools as novices. They just use them better.

15.01.2022 Friday Check In Before you go into this weekend, I want you to think about this. Who would YOU have to become in order to achieve your dreams?... So much of this has to do with MINDSET There is so much that goes into your mindset, but let’s focus on 3 quick ideas... 1. Understand that success is a result of daily action; your daily rituals run your life, think about that. 2. Believe that you can do it! 3. You must be willing to pay the price even when you can't see the promise yet. When you stumble or fall off track, which many of us do at times, go back to step #1 and understand if you put in the work daily, believe in yourself, you’ll move towards your goal. If you can do that you can do just about anything in this life.

14.01.2022 HEALTHY IMMUNE SYSTEM With all the news about the coronavirus pandemic, it’s easy to feel powerless over your health. But there actually are some steps you can take to help your immune system in top shape.... Taking action goes a LONG way toward moving you from overwhelmed to empowered. I’ve got a list of healthy immune-boosting actions you can take to get back that sense of control. NOTE: Remember, it’s still super important to follow prevention guidelines for handwashing and avoiding people who are sick . even if you follow these steps! Get enough sleep. This can help improve your body’s natural immune function. Aim for 7-8 hours a night. Keep up with your fitness routine. Moderate to intense workouts lasting under an hour help boost your immune system both immediately and in the long run. Cut back on your stress with scheduled downtime and breathing exercises. Chronic stress appears to wear down your immune system, which can make you more vulnerable to illness. Eat a healthy & balanced diet that’s low in sugar. A balanced diet that contains veggies, fruits, and healthy fats is rich in antioxidants and micronutrients that support your immune system. Stay hydrated. Drinking enough water makes it easier for your cells to do their job plus allows your body to more easily process food and eliminate waste. REFERENCES: https://www.sciencedirect.com/.../pii/S2095254618301005... https://linkinghub.elsevier.com/ret.../pii/S1087079211000566 http://www.eurekaselect.com/88373/article

14.01.2022 Try this: A New Challenge How many workouts do you want to get done in the next 30 days?... Plan and schedule them, what gets scheduled, gets done. Check in 30 days how you did.

13.01.2022 If you want to change your body, being consistent is more important than anything else.

13.01.2022 Your weight can fluctuate up to 2-3kg a day! This can be because of the foods you eat, salt intake, fluids you drink, and even hormonal changes. So.don’t be married to your scale.

12.01.2022 21 Day Transformation Kickstart Challenge is Open What is 21-day Transformation Kickstart? It is a customised semi-private personal training and nutrition coaching program where you will get:... Personal Training in a small group (2-4 people). Semi-Private training allows you to train the way your body needs, at the level you need and you will receive the right program for your goals. 1on1 Nutrition coaching sessions - with our nutrition coach to show the best way to reach your goals A Customized Nutrition Plan. We will show you and teach you evidence-based nutrition, we will listen to you, pay attention and use what is best for you. Accountability and Support from our team so you will never feel on this journey alone and will always have the support to succeed. Nutrition, Mindset and Home Training Starter pack, which will include personalised calorie guide, portion guide, food preparation guide, a shopping guide and more so you have everything you need get started. This fully personalised, supportive and customised experience is exactly what differentiates us from commercial gyms and large group fitness classes out therewith "one size fits all" programs.

11.01.2022 21-day Body and Health Transformation Kickstart: Try our semi-private personal training and nutrition coaching program. What is it? ... Personal Training in a small group (2-4 people). Semi-Private training allows you to train the way your body needs, at the level you need and to receive the right customised program for your goals and needs. This is not "one-size-fits-all" gym class where everyone doing the same thing. You will have your own training program while getting all the fun, challenges and benefits of training in a small group. You will also receive home workouts to keep you covered on the days you are not with us or staying home with kids or simply if you can’t get to the gym when life gets in the way. A 1on1 Nutrition coaching sessions with our nutrition coach so you can use only what works for you and remove any roadblocks that have been holding you back in the past. A Customized Nutrition Plan. We will show you and teach you evidence-based nutrition and rather than going with one dogmatic approach and strict meal plans[which don't work anyway] we will listen to you, pay attention and use what is the best for you, your goals and your health. Accountability and Support from your coach so you will never feel on this journey alone and will always have the support you will ever need to succeed. You will get Nutrition, Mindset and Home Training Starter pack, which will include personalised calorie guide, portion guide, food preparation guide, a shopping guide and more so you have everything you need get started. If you are ready to improve your HEALTH, FEEL and LOOK BETTER, GET RESULTS and MAINTAIN THEM LONG TERM, and find a place where people listen to you, care about you, then now is the time to take action. Send us a message here on FB to learn more about our program , call or text on 0420 217 106.

11.01.2022 When you don't want to do something is when you should do it! Do it to show yourself you can. Do it so it doesn't take up any more brain space. Do it to go outside your comfort zone. Do it because others think you can't.... Do it because it's a step closer to your goals. Most of all do it so it's done! See more

11.01.2022 "Jason and Martin are the Best have been training there 8 years. They changed my life ... They are dedicated and passionate. Lucky to have the Studio in Northbridge thank you guys " Lesley Chua,

11.01.2022 Have you thought about what you CAN DO? Stop thinking about why you can't do something and think about how you CAN get it done.

10.01.2022 Want to know a great way to help with portion control and make yourself eat more slowly?! Try cutting your food into smaller pieces! You’ll feel like you’re actually eating more food and it will slow you down as you eat. ... Any time I go out for sushi, I ask the chef to cut it into smaller pieces than they normally do. Give this a try at home or out to eat and you’ll see a noticeable difference.

10.01.2022 We're officially registered as a COVID Safe business so everyone can still enjoy benefits of exercise, fitness, feeling great and safe at the same time.

08.01.2022 Tips to Tame Sugar Cravings #1: Incorporate Protein/Fat into each meal. This helps control blood sugar levels. Make sure they are healthy sources of each. #2: Take a "breathing break." Find a quiet spot, get comfortable and sit for a few minutes and focus on your breath. After a few minutes of this, the craving will pass. This is also a great way to reduce stress!... #3: Distract Yourself. Go for a walk, preferably in nature, read a book, or take a detox bath. Engage in an activity that brings you pleasure. Cravings usually last for 10-20 minutes max. If you can distract yourself with something else, it often passes. The more you do this, the easier it gets and the cravings get easier to deal with. #4: Drink Lots of Water. Sometimes drinking water, or herbal tea can help with the sugar cravings.

07.01.2022 People who are crazy enough to think they can change the world are the ones who do. ~ Rob Siltanen We think we can and we know you can too. What world exactly? Your world. The one you live in daily. The world where your choices lead you down certain roads. Yep.... You can change your world, have great results and feel, look, and move well. Your mantra today: "I am going to change the world with the decisions I make beginning with my world. I can do it."

05.01.2022 Try to get rid of the temptations in your kitchen. Don’t even have them around- they are destined to derail you from your well-intentioned diet plan. Remember If you keep good food in the fridge, you will eat good food. the same applies the other way around :)

04.01.2022 MINDSET quick tip: There is so much that goes into your mindset, but let’s focus on 3 quick ideas... 1. Understand that success is a result of daily actions; your daily rituals run your life, think about that. 2. Believe that you can do it! 3. You must be willing to pay the price even when you can't see the promise yet.... When you stumble or fall off track, which many of us do at times, go back to step #1 and understand if you put in the work daily, believe in yourself, you’ll move towards your goal. See more

04.01.2022 Can’t Get Back Into Training? Do a short 15 minute session today to remind your body and mind how exercise makes you feel. Do another one tomorrow and so on. Keep going until you get back on track. 15 minutes is better than none at all.

03.01.2022 Do you ever eat more when you’re STRESSED OUT? So many people do- so you’re not alone. But if you do, you NEED to read this... It turns out, it might be even MORE important to eat right when you’re stressed since those stress-eating calories might lead to extra weight gain! That’s according to a new study by Australian researchers. The scientists called their findings a potential double whammy effect on your weight and your health!... The study found that when eating a high-calorie diet under stress can cause MORE weight gain than the same diet without the stress factor. What’s the takeaway? Even though more research on humans needs to be done, it’s important for your general health to do your best to keep stress at bay! We keep learning more and more about the impact of stress on our well-being. Whenever possible, if you’re stressed, make time for a little light exercise, meditation, and sleep. Plus, get some fresh air and schedule a little social time! It also helps to keep healthy, lower-calorie snacks around so you aren’t tempted to indulge in comfort snacks! REFERENCE: http://www.sciencedaily.com/.../2019/04/190425143610.htm...

03.01.2022 It’s important to remind yourself the why as well as the what any time you’re setting a new goal, breaking a habit, or making a change in your life. Your WHY is one of THE most important things that’ll keep you going when the excuses or hesitations rear their head. Think about one goal that is really important to you right now. Write down your "WHY" for reaching that goal.

03.01.2022 Top 4 Fitness Tips for this week: 1. SET GOALS and MAKE A PLAN. Have specific, measurable goals to give you direction along with a plan to get there! 2. CONSISTENCY IS KEY. Make it a habit to get moving on a regular basis. 3. GET A BUDDY/COACH.... For support and accountability.... . 4. MAKE APPOINTMENTS. On Sunday make weekly appointments with yourself to exercise and keep them! BONUS TIP: ENJOY THE PROCESS

02.01.2022 7 ways to boost your immune system: N#1: Eat A Diet Based In WHOLE FOODS (& keep your gut happy) There are entire books written on this topic! In a nutshell, try to:... Make WHOLE foods the center of your diet. Especially plant-based foods like fruits, veggies, nuts, and legumes, which are packed with micronutrients and fiber that help your body defend itself. Your gut microbiome is a major player in your immune system. You can help keep it healthy and happy by eating enough fiber as well as bolstering it with fermented foods like yogurt, sauerkraut, naturally brined pickles, and kefir!

02.01.2022 Today is a new day, a chance to do something different. Another opportunity to create the life you want. What will it be?

02.01.2022 Surely everybody has 10 minutes a day to exercise a few times a week. A recent study by Martin Gibala from McMaster University in Canada showed that you can get the same amount of cardiovascular fitness in a 10 minute workout with short high intensity intervals as someone who trains for 50 minutes continuously at a lighter load. Hills, stairs, boxing or even skipping. Anything that's short and punchy.

01.01.2022 FIVE MINUTE HEALTHY HABITS TO GET YOU STARTED, CREATE MOMENTUM AND REACH YOUR GOALS Make a time Walk or jog for five minutes a day... Do bodyweight strength exercises for five minutes a day Plan your next day meals Drink more water Drink a water the first thing in the morning Set a bed time routine Play with kids and lough, HAVE FUN Go to a bed 30 min earlier Stop eating when you are 80% full rather when you are feeling too full Add palm size of protein to each meal Add a fist of veggies to each meal Spend 5 minutes writing down what you're thankful for every day Read for five minutes every night before bed Spend five minutes a day connecting with a friend in real life (on the phone or in person) Chop veggies for five minutes every night to prepare snacks for the next day Five minute meditation Five minutes of stretching or foam rolling Five minutes of journaling Drink two bottles of water a day Lots of options and possibilities. Choose whatever you like. Start with five minutes. Progress not perfection. With success, confidence will come. When you build confidence, you feel ready to take on a little more. TIPS FOR THE 5 MINUTE HABIT Choose one habit at a time. One thing only. Master it, then build on it or choose something else. Make it so easy that you can't fail. Success builds confidence. Choose something measurable and track it. Be consistent. Daily action is what counts and brings results Expect setbacks. Things happen. Move on. Do the best you can. So what five-minute habit will you chose to better your life, five minutes at a time?

01.01.2022 Thanks a lot to all our amazing members for helping us with keeping Evolve a safe place: At Evolve we care first and foremost about your comfort and safety. Let's keep doing a great job : ) ... We sanitise our hands before and after your sessions We stay home to recovered when unwell . As we reopen post-pandemic, we've set up our studio with physical distance in mind. We've created personal " training zones" in accordance with physical distancing guidelines. In addition to the new zones, you'll also find disinfecting stations around the studio for staff and members to wipe down equipment before/after use as well as hand sanitizer! We are doing our best to always clean between each session. We believe that fitness is important to your health and well-being, and we are so grateful to be part of your journey! Thank you so much