Evolve Nutrition

Evolve Nutrition Accredited Nutritionist, Health & Wellness Counsellor, Personal Trainer & Group Fitness Instructor

07/06/2026

New workout!!! ⬇️⬇️⬇️

500m ski erg
25 wall ball sit ups
20 wide + tricep push ups
15 single leg squats
10 chin ups
Repeat 4-5x

It's getting harder... 🥵 starting to accept fitness isn't going to be what it was 5 weeks ago but we do it anyway.
Imagine how hard it would starting again if we just stopped??

Working hard to work my way back ❤️❤️

03/06/2026

STRENGTH TRAINING!!! 💪💪💪
Do you know how to train effectively??

There are different levels to strength training.📈📊

You need to be in a position to start with good technique, form and correct WEIGHT RANGES to EFFECTIVELY progress. ✅

Avoid injury. 🩼
Avoid wasting your time. ⏱️
Avoid incorrect information on social media. 🛑

You are stronger than you know 💪

Book in with me and we can get you started off right.
💪❤️🔥

I'm a firm believer there is no one set process to fit every individual. As a trainer it is my job to know the person, b...
26/05/2026

I'm a firm believer there is no one set process to fit every individual.

As a trainer it is my job to know the person, before I set the full plan.

How to adapt, approach and create a style that fits your goals but keeps you interested.
How to build confidence and capability through education and experience.

I LOVE my job.
I LOVE seeing people grow, learn and enjoy the process (mostly 😉)
I LOVE building connections and friendships.
A session is more than just a time slot to me.

If you want to feel valued and stronger in more ways than one let's find a spot for you. 💪❤️

Sweet Hit + Protein + Fibre + Berry Goodness!! On a cut or low sugar diet? This is for you! 🙌High Protein Berry Jelly De...
26/05/2026

Sweet Hit + Protein + Fibre + Berry Goodness!!
On a cut or low sugar diet? This is for you! 🙌

High Protein Berry Jelly Dessert 🍓🫐🍓
Cal: 146 P: 16g F: 4g C: 9g
1 Serving (packet) Jelly Lite (Raspberry)
150g Farmers Union 15g Protein Yoghurt (Strawberry)
1/3 Cup Frozen or Fresh Berries

Make jelly & Set.
Add yogurt & berries - if using frozen I recommend adding them the morning/day effort to let them defrost & melt into the yoghurt 👌

That's it!

Swap out for ANY flavours you like.

Sweet hit with all the good stuff.

Quick & easy option for a high protein, high fibre, on the go winner 🏆 👌I serve it with tomato and cottage cheese to inc...
25/05/2026

Quick & easy option for a high protein, high fibre, on the go winner 🏆 👌

I serve it with tomato and cottage cheese to increase the protein hit but up to you! 🍅

Halloumi is a great meat free protein source, just the mindful it's higher in fats than lean meats when choosing sources to keep in line with your goals. 🧀

Frozen peas are amazing!! 2cups = 15g protein alone! LOVE love love them 🫛❤️

Enjoy ☺️

24/05/2026

After what was a hard mental day yesterday I needed to remind myself how capable I still am.

Shifting focus to find new ways to do the same things.

Controlling the things I can and accepting the things I can't.

Surrounded by all the support and love I could ever need makes such a huge difference.

Having hard days is unavoidable. Letting them drown you is a choice.

Need to find your strength? I can help 💪💕

Whey vs. Plant Protein!!🌱🌱🐮🐮A few key differences but OVERALL it is going to come down to a preference of dietary source...
22/05/2026

Whey vs. Plant Protein!!🌱🌱🐮🐮
A few key differences but OVERALL it is going to come down to a preference of dietary source.

If you choose QUALITY researched sources that are giving you a solid amount of protein per serve you will still be getting all 9 amino acids and a protein boost for recovery.💪

HOWEVER

Please be mindful whey protein is FAST absorbing so if you need a quick post workout hit for optimal recovery the dairy option may benefit you more. 💨

Gut issues can happen from whey (dairy intolerance) OR plant so choose one that suits your body reactions.

Generally you will need MORE plant protein per serve to reach the goal.
Eg. TRUE WPI90 30g whey = 23g protein 🐮
TRUE PLANT PROTEIN 30g plant = 20g protein 🌱

Low quality brands will need more scoops to reach the goals.

Hope this helps, need more answers?? Ask away!

21/05/2026

Bulk cook your pasta! 🍝
Rinse off with cold water to stop the cooking process 💧
Portion it in freezer containers ❄️
Done! ✅

When you need to reuse it:
Put frozen pasta straight into a pot of boiling water or pour boiling water over it to reheat and save 20minutes next time you're in a hurry 👌 ⏰

Time savers are always a winner 🏆

20/05/2026

When you are strong and healthy, pushing limits and reaching out of your comfort zones, you are more capable to navigate the hard things thrown at you.

Need to walk on crutches? That's core and upper body strength. 🧘‍♀️
Single leg usage? Balance, core and leg strength. 🦵
Arm in a sling? Two strong sides over one allows you to be capable. 💪
On bedrest? Muscle memory comes back FASTER when you stop at a stronger level. 💪
Your fitness returns quicker when your lungs and heart are healthy. ♥️ 🫁
Unwell? You recover quicker when your gut health is managed well to fight toxins. 🤢
Mental strength - if you are able to overcome hard things and challenge yourself regularly, you are more capable of seeing the end result through the hard road to get there. ❤️‍🩹
Appreciating the process is important 🧠 😴 ❤️‍🩹

Hard things happen.
All the time.
If we start stronger, hopefully we can manage them better to get back on track sooner. 🏃‍♀️

Now is the time to think about your why, why do you need to look after yourself?
So that you can.

Collagen Snapshot!! Marine 🐟vs Bovine 🐮Basically ----Marine = hair, skin & nail health 💇‍♀️💇💅Bovine = muscle, joint, gut...
17/05/2026

Collagen Snapshot!!
Marine 🐟vs Bovine 🐮
Basically ----
Marine = hair, skin & nail health 💇‍♀️💇💅
Bovine = muscle, joint, gut, hair, skin & nail health 💪🦵🏃‍♀️‍➡️🏃‍➡️

BOTH are more bioavailable (our body absorbs it more easily) when paired with VITAMIN C 🍓🍊🥝

You are looking for QUALITY - pure products with minimal added ingredients.

Overall health opt Bovine
Looking for a targeted beauty side, marine is for you.

Hit me up with questions!

Address

Cowra
Cowra, NSW

Telephone

+61488158669

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