Instagram story viewer> @evolvehc_> Posts

EVOLVE HC | online coaching for women

@evolvehc_

1.2K

followers

751

following

For women ready to lose fat & build their best body 🫶🏼
Personalised training + flexible nutrition
Apply for coaching ↓

POSTS STORIES REELS TAGGED

Download All

Ain’t no ai here. taken in Wollongong, New South Wales by @evolvehc_

3

2

3 days ago

Strap in she's a long one, but it's also a very realistic insight into what many people's journeys actually look like: nothing is linear, nothing is easy, and the value of a coach that aligns with you is impossible to truly articulate

As always, the biggest thank you ever to my biggest inspiration and driver @emmarredmann @evolvehc_ 💜

#weightloss #weightlossjourney #nutritionist #motivation #inspiration by @evolvehc_

3

10

3 months ago

Our queen & long term coaching client @isabella.refalo / forever proud of you. ⭐️ taken in Wollongong, New South Wales by @evolvehc_

3

3

21 hours ago

full circle moment today, here’s some bts ✨🫶🏼🕺💅🏼👀 taken in Wollongong, New South Wales by @evolvehc_

126

7

3 days ago

taken in Wollongong, New South Wales by @evolvehc_

130

2

5 days ago

@kristie_crane has shown up non stop the past few months, and it’s showing. So proud of the consistency she’s built and the way she’s continued to put the work in, even when life hasn’t been perfectly smooth. In awe. taken in Wollongong, New South Wales by @evolvehc_

3

3

6 days ago

Time poor? Find what works for you. by @evolvehc_

45

2

7 days ago

I can’t be the only one taken in Wollongong, New South Wales by @evolvehc_

156

4

10 days ago

In both of these pictures, Megan is at the same body weight ... and this is exactly why we don’t let the scales tell the whole story.

Throughout many, many weeks, we’ve been working on building Megan’s food up to over 2,500 calories, while continuing to push her performance and strength in the gym.

This has helped us achieve what we call a body recomposition: building lean muscle tissue while reducing body fat, without necessarily seeing a huge change in overall body weight.

The number on the scale might be the same, but her body composition, shape, strength, training performance and relationship with food have all progressed.

And this is why fat loss doesn’t always need to mean eating less and watching the scales continuously drop.

Sometimes the best thing we can do is fuel the body properly, train with intent, focus on progressive overload and give the process enough time to actually work.

Same body weight. Completely different composition.

The scales are one piece of data taken in Wollongong, New South Wales by @evolvehc_

3

0

14 days ago

Unfortunately, doing everything you said you were going to do actually makes you feel good. 🫠

Not because you had a perfect week.

Because every time you follow through on something you said you’d do, you build a little more trust in yourself.

You said you’d train 3 times → you trained 3 times.
You said you’d prep your lunches → you prepped them.
You said you’d get your steps up → you made the time.
You said you’d stop letting one off-plan meal turn into an off-plan weekend → you moved on.

None of these things are groundbreaking on their own.

But stack enough of them together and suddenly you’re more consistent, you’re seeing progress, and you actually believe yourself when you set a goal.

That’s a huge part of what we work on inside coaching.

Not relying on motivation. Not trying to overhaul your entire life overnight.

Just setting realistic expectations, following through, and repeating it often enough that it becomes your normal.

Self-trust is built through evidence. Give yourself some. 🤝 taken in Wollongong, New South Wales by @evolvehc_

88

1

17 days ago

Also on uber eats. Just saying. taken in Wollongong, New South Wales by @evolvehc_

3

3

18 days ago

Feeling snackie? Let’s actually hit the hunger in the bum 👊🏼

If you’re having a snack and you’re hungry again 20 minutes later, it might be worth looking at what your snack is actually made up of.

When planning a snack, I generally like to include protein + fibre.

Protein helps with fullness and supports muscle growth, recovery and maintenance, while fibre helps slow digestion and keeps you feeling satisfied for longer.

Think:
🍓 Greek yoghurt + berries
🍎 Apple + high-protein yoghurt
🥕 Veggies + cottage cheese or hummus
🍞 High-fibre toast + eggs
🥣 Protein oats + fruit
🍿 Popcorn + a protein source on the side

Your snacks don’t need to be tiny meals or perfectly balanced every single time. But if the goal of your snack is to actually keep you full between meals, make it work a little harder for you.

Protein + fibre = a pretty solid place to start. taken in Wollongong, New South Wales by @evolvehc_

39

1

19 days ago