Evolve with Kassi

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Evolve with Kassi Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Evolve with Kassi, Nutritionist, Sylvan Lake, AB.

Virtual CPT & Nutrition Coach helping women lose weight, build strength & create sustainable habits without the pressure of perfection. 💜 Follow on Instagram or message me to chat about coaching!

09/09/2026

Your shoulder press doesn't need a backrest ••
This seated variation forces you to actually control your body while you press instead of letting the bench do all the stabilizing.
My cues:
• Sit tall
• Brace your core
• Keep your ribs stacked
• Wrists over elbows
• Press up + slightly in
• Control the way down
• Don't lean back just to move heavier weight
And PLEASE stop thinking heavier = better.
If your form falls apart to get the dumbbells up, you're not getting stronger. You're just moving weight.
Control it. Own the reps. Then add weight. L

08/28/2026

People are going to judge you whether you're doing too much, not enough, or doing something they'd never have the guts to do.
f**k em 💪🏼

Take this as your sign not to take fitness so seriously 😉
08/21/2026

Take this as your sign not to take fitness so seriously 😉

08/15/2026

Motivation is great when you have it… but what are you doing on the days you DON’T? 😂

Because those days are going to happen. You’re going to have days where you don’t want to go to the gym, get your steps in, meal prep, or make the “healthy” choice.

You don’t need to force yourself to be motivated.

You just need to make the next step easier.

Lower the bar. Do 10 minutes. Go for the 5-minute walk. Make the lazy high-protein meal. Just START.

And if you still hate it after 10 minutes? Cool. 😂

The goal isn’t perfection. It’s learning how to keep showing up even when you don’t feel like it.

Because THAT is what builds consistency.

And yes, having a coach hold you accountable can make a huge difference, but I can’t wave a magic wand and make you show up for yourself.

That part has to come from you. 🤍

Save this for the next day you’re tempted to say, “I just don’t feel like it.”

There’s nothing better than watching a client look back and realize just how far they’ve come. 🥹🤍This transformation was...
08/13/2026

There’s nothing better than watching a client look back and realize just how far they’ve come. 🥹🤍

This transformation wasn’t about crash dieting, cutting out every food she loves, or punishing herself.

It was about learning how to set realistic goals, understanding nutrition, building consistency, and finding a training routine that actually worked for HER.

And honestly, one of my favourite parts of coaching is that sometimes it becomes so much more than just coaching. We formed a genuine friendship along the way, including plenty of late-night voice memos breaking down what’s working, what isn’t, what we need to change, and probably a few life chats sprinkled in there too 😂

Her words:

“Kassi was amazing to work with. She helped me set clear attainable goals in a realistic timeline, she helped me better understand my nutrition and what food was doing for my body in such a healthy way. She created an exercise routine that helped me build consistency and helped me reach my goals safely with a hernia.”

THIS is why I coach. 🫶🏼

Not just to help you lose weight, but to teach you how to create habits you can actually maintain long-term, while having someone in your corner who genuinely gives a s**t about your progress.

So damn proud of you! 🤍

And I’m even more grateful that I got to be part of the journey 🥹

If you’re ready to stop starting over and actually learn how to make this lifestyle work for you, send me a DM. 💌

5 years ago, that second photo was me.I was overweight, constantly unhappy with my body, and honestly... I had no clue w...
08/13/2026

5 years ago, that second photo was me.

I was overweight, constantly unhappy with my body, and honestly... I had no clue what I was doing.

l'a try to lose weight, fall off track, feel like s**t about myself, and then do it all over again.

Fast forward 5 years and SO much has changed.

Not because I found some magic diet or started living off salads and doing hours of cardio 😂

I learned how to actually take care of myself. I learned how to eat in a way I could stick to, lift weights, move my body, and most importantly, stop looking for the quickest way to lose weight.

And THAT is what I want for my clients.
Not a 30-day "before and after."

Not another diet that leaves you starving and miserable.

I want you to build habits that actually become your lifestyle, so you can lose the weight AND know how to keep it off.

Because if I could go from the girl in that second photo to where I am now, I promise you are not "too far gone."

You just need the right plan, some consistency, and someone to help you figure out what the hell you're doing. 😂

If you're ready to stop starting over, DM me or comment "START"

06/09/2026

Deficit reverse alternating lunges are one of my favorite lower-body exercises.

Standing on a plate increases your range of motion, which means your glutes and quads have to work harder through a larger movement.

A few things to focus on:
✅ Take a long enough step back to load the glutes
✅ Stay balanced through your front foot
✅ Control the lowering phase
✅ Drive through the front leg to stand back up

Don’t rush these. The goal isn’t to see how much weight you can hold—it’s to make every rep look the same.

Sometimes the best results come from making an exercise harder, not heavier.

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Sylvan Lake, AB
T4S

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