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EVOLVE HC | online coaching for women

@evolvehc_

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Helping women who are over the all or nothing cycle.
Founder: @emmarredmann
In person out of @athleticculturegym
Apply below for all services ⬇️

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not sorry x

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its that time of year where i’m dreaming about blowdrying in my sleep again

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maybe saving the best dish of the year till last ??🪦🏃🏼‍♀️⛰️

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I’m obsessed with this one

Ingredients below make 5 serves

1 x bag Woolworths macro wholemeal pasta
1 onion, diced
Minced garlic
100g tomato paste
150ml cooking cream
500g diced chicken breast
50g Parmesan cheese
Fresh parsley to serve

#highprotein #mealprep #pastamealprep

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Branding shoot for the amazing @evolvehc_ team👏🏼

@emmarredmann
@thriive.hc

#pierroperspective #photographer #illawarra #contentcreator #brandingshoot

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The reality of fitness postpartum is that it can be overwhelming as fck 🥲

There’s feelings of loss of control, goals feel impossible and there doesn’t feel like there’s enough hours in the day. This is my second postpartum journey and this time I’m focusing on not giving up. I’m acknowledging everyday won’t be perfect but trying to make small pockets of time during the day where I fill my own cup. It’s all about putting one foot forward each day ✨

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So stinking easy!!!!

Ingredients below make 4!
160g rolled oats
20g chia seeds
20g flax seed meal
80g protein powder
40g peanut butter
1 x tin Woolworths apples

I top with cinnamon on day!

#mealprep #highprotein #oatmeal

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last 2 : post race corpse week & daylight savings has cooked my sleep schedule wbu?

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If you can't trust the only person in the entire world who's every thought and intention is known to you, how in the absolute heck can you expect to trust anybody else?

This current phase of my life is the absolute busiest period I have ever been through. I am away travelling for 6/8 weekends, and those that I am home for are jam packed as well. I work 4 jobs that average over 70 hours of work per week now, I have a dog to take care of on my own, and I take on the entire mental load of running a household living by myself.

But I agreed to all of this. Nobody forced it upon me. In agreeing to take on all of these things, I made a promise to myself that I have the capability to do it - and that means not doing something because I'm "too tired", "too busy", or I simply *forgot* - is letting only one person in this world down: Myself.

That is what you need to remember on your journey: you're doing this for YOU. Nobody is making you do this. Giving up on this affects YOU and breaking promises to yourself is only making you lose more trust in your own capabilities.

Do you think I wanted to run 8km at 6pm on a Sunday night on 4 hours of sleep after travelling interstate and eating entirely beige foods for the last 24 hours? Hell no. But I made a promise to myself that I was going to run a 10km race that is very quickly approaching, and not keeping this small promise to myself today would mean I also couldn't keep that bigger promise of running the race. When you break small promises, they spiral into big impacts. It might not seem like a big deal in the moment, but little choices always compound.

So please - stop lying to yourself, start learning to trust yourself, and make promises that you actually keep. See what happens 💜

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kinda already need a refresh bcs I cut my hair off…but new era for my lil baby @evolvehc_ ✨🫶🏼🫀💅🏼🤩🕺🏼

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almost two years of progress & so much more to come 🤍 @evolvehc_

#gymgirls #legdayworkout #gymtransformation #melbourne #blondehairgirl

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aka your reminder that you don't need to try and shrink yourself constantly to be able to show up as your best self!!

I promise you the girl that attended this photoshoot vs the one who attended my last two felt a FK TON better having enough actual energy to get up and be excited in front of the camera rather than being depleted and flat after st*rving myself for weeks beforehand 🤷‍♀️

How you *feel* translates into how you look too my friends 🫶

Confidence, happiness, and fkn ENERGY translates into those piccys way more than the number or letter on the tag of your shorts xx

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