Evolve Mosman

Evolve Mosman We’re here to support you – just as we support our local community – in reaching the health and fitness goals that matter to you personally.

What an incredible night celebrating 1 year of evolve! 🎉A huge thank you to everyone who came along to celebrate with us...
09/06/2026

What an incredible night celebrating 1 year of evolve! 🎉

A huge thank you to everyone who came along to celebrate with us. We were so happy with the turnout and so grateful to have such an amazing community behind us.

Over the past year we've seen friendships formed, goals achieved, confidence built, and countless early mornings and hard workouts shared together. None of it would be possible without our members, families, and supporters.

Thank you for being part of the evolve family and helping make our first year such a success. Here's to many more years of training, growing, and achieving together! 💪❤️

We are pleased to welcome our new trainer, Kieren. Kieren is an accredited exercise scientist and distance runner from ...
09/06/2026

We are pleased to welcome our new trainer, Kieren.
Kieren is an accredited exercise scientist and distance runner from the Northern Beaches. He has represented Australia in running and triathlon on multiple occasions and is the Sydney 10 and RunWest record holder. Kieren has completed a Bachelor of Health & Exercise Science and has years of experience in running and strength & conditioning coaching. He specialises in injury prevention and rehabilitation, biomechanics, functional strength, and all things running. His interests outside of exercise science include music production, cycling, ping pong, and tennis.

If you're looking for a simple and effective way to tick off your weekly cardio goals, our 30minute HIIT class is the pe...
08/06/2026

If you're looking for a simple and effective way to tick off your weekly cardio goals, our 30minute HIIT class is the perfect place to start. In just half an hour, you'll challenge your cardiovascular system, improve your fitness, and invest in your long-term health and longevity. Join Claire every Thursday at 7am and get your HIIT session done for the week!

Key benefits of HIIT: Boosting Cardiovascular Health and Strength
Improves aerobic fitness. HIIT has been shown to increase VO2 max, a measure of how much oxygen your body consumes while exercising and the best available measure of aerobic fitness. This increase occurs across age groups.

Benefits heart health. Interval training strengthens the heart muscle and improves cardiovascular health. The periodic boosts to your heart rate during HIIT sessions promote more efficient oxygen use.

Boosts metabolic function. HIIT improves the function of mitochondria, tiny energy generators found in every cell of your body.

Builds muscle. According to studies, HIIT can increase fat-free mass, which includes muscle, by 1% to 3%. This is important for older adults who begin to lose muscle at increased rates as they age.

Preserves muscle power. HIIT helps maintain fast-twitch muscle fibers, which are essential for quick, explosive movements. This is especially important because fast-twitch fibers naturally decline with age, making activities that require sudden bursts of energy more challenging.

Fast results. Research shows that HIIT can lead to fitness benefits faster than traditional, steady-state workouts. A 20minute HIIT session burns more calories and strengthens the heart more than 20 minutes of moderate intensity exercise.

Don’t forget our 1 year party is TONIGHT at 6.30pm in the gym. We are so honoured to have been able to continue focussin...
04/06/2026

Don’t forget our 1 year party is TONIGHT at 6.30pm in the gym.

We are so honoured to have been able to continue focussing on your health and fitness and are proud of the amazing community in the gym. Well done for another great year of results! We look forward to celebrating with you 🥳

Hi all, this is just a reminder that we are shut on the public holiday, Monday 8th June!
03/06/2026

Hi all, this is just a reminder that we are shut on the public holiday, Monday 8th June!

Last week we met for a team lunch to farewell Juliana!Juliana has been with the gym for 2 years and in that time has giv...
30/05/2026

Last week we met for a team lunch to farewell Juliana!

Juliana has been with the gym for 2 years and in that time has given her all. Her passion and enthusiasm for client results were clear to everyone and her fun personality is infectious! We are sad to see her go and wish her all the very best for the future. We will farewell her properly at the upcoming evolve mosman 1 year party!

When people think about exercise, they often focus on weight loss, building muscle, or improving fitness. While those ar...
28/05/2026

When people think about exercise, they often focus on weight loss, building muscle, or improving fitness. While those are fantastic benefits, one of the most important reasons to stay active is something much bigger: longevity and quality of life.

What Does Longevity Actually Mean? Longevity isn’t just about reaching an older age. It’s about maintaining independence, mobility, strength, energy, and confidence as we get older.

It means being able to:
Get up off the floor easily
Carry groceries without pain
Walk stairs confidently
Keep up with children or grandchildren
Stay socially active and independent
Reduce the risk of falls, injuries, and chronic disease

The reality is that many of the health problems associated with ageing are not simply caused by getting older, they are often linked to inactivity, loss of muscle mass, poor balance, and declining cardiovascular health.

Why Strength Training Matters:
One of the biggest predictors of healthy ageing is maintaining muscle mass and strength. As we age, we naturally lose muscle and bone density. Without regular resistance training, this decline accelerates, increasing the risk of:
Falls and fractures
Reduced mobility
Joint pain
Poor balance
Loss of independence

Strength training helps slow and even reverse many of these changes.

This week’s Client of the Week goes to Deborah for her great commitment to the gym. Deborah comes in twice a week for PT...
28/05/2026

This week’s Client of the Week goes to Deborah for her great commitment to the gym. Deborah comes in twice a week for PT sessions, plus for her own sessions, and does the boxing class on a Saturday. This has really helped her strength progress over the past couple months. She is such a bubbly and friendly face in the gym, and it is so great to see her coming in, using the gym on her own, to further help her strength, balance and fitness improve.

Well done Deborah!!

Client of the Week: Jane DaviesJane Davies is our Client of the Week having completed UTA100 on Saturday. This extraordi...
23/05/2026

Client of the Week: Jane Davies
Jane Davies is our Client of the Week having completed UTA100 on Saturday. This extraordinary effort is a long time in the making showing amazing commitment to her goals and huge amounts of grit and determination on the day. We thought we’d let Jane explain a bit about her ultra running experience:

“For me, running a 100km in the mountains starts in the head, ends in the head, and comes with a prayer that the body can come to the party in the middle. It’s a total commitment to months of training (over 700km since January) hoping that it’ll pay off on the day, because however much you want it, nothing’s guaranteed. I had no crew so planning and drop bags were key, but it was good weather on the day (and night), the volunteers were all amazing, I met some fabulous people out there and had the best boiled potatoes I've ever eaten at about 1am. Sarah and the team at evolve, and my coach Joey, always believed I could and I’m incredibly proud to say I did”

Congratulations to Jane!

Client of the Week: Michael PlonThis week’s Client of the Week goes to Plonny for the incredible consistency and effort ...
21/05/2026

Client of the Week: Michael Plon

This week’s Client of the Week goes to Plonny for the incredible consistency and effort he’s been putting in! He’s already down 2kg and, while there’s still work to do to reach his goals, his commitment and attitude have been outstanding every step of the way.

Recently increasing to 4 PT sessions per week plus 2 classes, he continues to show up, put in the work, and stay focused no matter what challenges come his way. His willingness to keep pushing forward, stay consistent, and trust the process is exactly what gets long-term results.

We’re so proud of the progress so far and can’t wait to see what’s next.

Address

1, 928 Military Road, Mosman
Sydney, NSW
2088

Opening Hours

Monday 5:30am - 12pm
4pm - 7:30pm
Tuesday 5:30am - 12pm
4pm - 7:30pm
Wednesday 5:30am - 12pm
4pm - 7:30pm
Thursday 5:30am - 12pm
4pm - 7:30pm
Friday 5:30am - 12pm
Saturday 7am - 11am

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