Evolve Personal Trainer

Sorry if I haven’t got back to you, working through a few messages. Thank you to everyone who has been in touch.

I will get back to you ASAP

BMR - Basel metabolic rate... (I’ve done a couple of these)

Below you can see my BMR, which is the number of calories per day I can eat to maintain, depending on exercise levels.

The low 2041cals is what I can eat which will give no weight loss or gain. If ate 2339cals today I’d gain weight.

Let’s day I ate, 2000cals a day, using yesterday’s run I used 1400cals, that leaves my body with only 600cals to preform is own daily functions.

I can now replace 1150cals and still be in a calorie deficit. If I ate 3150cal with without exercise it would mean i wild gain weight.

I’ll never tell clients don’t eat this or that, don’t enjoy the occasional treat, make smarter heavier choices.

If you want a mars bar, eat half of one leave the other half until tomorrow. Smaller portion sizes. Less alcohol.

1st big run in 5 weeks - 19km - someone is gonna be sore in the morning.

Taken from gym shark Instagram page. Very true though.

As the time get closer for gyms reopening, I understand that for a lot of folk, cash flow hasn’t been the same.

So. With that prices will be reduced for one to one training, until 2021. Personal trainers can charge anything from £25 plus per hour.

What you waiting for, let’s get your summer 2021 body underway.

PM for details.

2020 the year that most will want to get it too (f###)

As the gyms are reopening on the 31st August, this is the perfect opportunity book early, and let’s end 2020 fighting fit.

Has lockdown changed the way you train? Will you go back the to gym? Or has being off given you more time to focus on your fitness levels?

evolve is currently seeking a base to work from, and the news of this location will be dropped soon.

Get in Touch for early special rates.

FITNESS RETURNS August 31st.

Why is a marathon called a marathon.

The first ever marathon that was officially organized was held during the Athens Olympics in 1896. However, the original race is surrounded by legend that dates all the way back to 490 BC. According to legend, the Greek messenger Pheidippides had to run from the battlefield in Marathon all the way to Athens to announce the defeat of the Persians.

The distance of this epic run was 25 miles and according to legend as soon as he had delivered the message Pheidippides died of exhaustion. The original footrace was called a marathon in honor of the legend and as a result it also covered 25 miles. The marathon ran from the original site in Marathon to the Olympic Stadium in the city of Athens.

In 1908 the Olympics were held in London and it was decided to set the course to run from Windsor Castle all the way to the Royal Box that was located at White City Stadium. This meant extended the course slightly to the current 26.2 miles and in order to keep the records straight and make it easier for competitors to train the distance of 26.2 miles was standardized in 1921.

Diners get 50% off as 'eat out to help out' begins

So Boris has said lately, that obesity related illnesses in the UK is costing the NHS billions ever year. And he wants to tackle obesity.

So what does he do... gives fast food restaurants the opportunity to drop their prices, to get people back eating out.

other restaurants with healthier options are also signing up this, but let’s face it, if a meal out costs £50, and you get it for £25, that’s brilliant, you’ll maybe have a few extra drinks with the meal, brilliant

But, most will go for the £2.99 deep fried chicken bucket, or the cheaper Big Mac and happy meals.

Clearly the lunatics are running the asylum.

https://www.bbc.com/news/uk-53631611

Diners get 50% off as 'eat out to help out' begins The offer is valid at more than 72,000 eateries on Mondays to Wednesdays throughout August.

Well the gyms ain’t going to be opening anytime soon... at the earliest wee Nicola has suggested the 14th of September.

So, who fancies a Bootcamp?

Who has been more active during lockdown, bought a bike and actually used it, walked the dog more, gym products for the house?

or who feels as though they have total gone of the rails and ate entire contents of the junk food/sweetie isle of Asda? (other supermarkets are Avaiblity)

Tell us your lockdown story.

What location do you prefer workout wise.

Indoor gym/hall, or Outdoors

I’m doing everything I should be doing, and I haven’t lost a pound!! 😫⁣
⁣
If I had a dime for every time I heard that, I would give Jeff Bezos a run for his money. 😉⁣
⁣
My friend. I know it is beyond frustrating. To NOT see a payoff on the scale after giving it your best consistent effort makes you want to throw the scale through the window and crush a pepperoni pizza!  Your body just doesn’t work like everyone else’s, so what’s the point in trying anyway, right?⁣
⁣
BUT HOLD ON!!! Your body DOES work like everyone else’s, and here’s the best part: You might not have lost weight, but you DID lose fat!⁣
⁣
Your hard work is paying off…you just haven’t seen the results yet on the scale! ⁣
⁣
The infographic above from @kyle.coughlan is a great visual explanation for one of the reasons this ‘scale funk’ happens to the best of us. As we lose body fat, those empty cells can fill with water - which makes them even heavier than when they were full of fat!⁣
⁣
In addition, we can also see fluctuations in water weight up to several pounds from muscle swelling due to resistance training, and water retention from high sodium consumption or full glycogen stores. While this leads to WEIGHT GAIN, it has nothing to do with what is actually happening right now on a much grander scale: FAT LOSS!!!⁣
⁣
My words of advice to you: Your patience is being tested. Stay the course and you will see the fruits of your labor. Give it at least 2-3 weeks of great consistency before making any adjustment. ⁣
⁣
So all of that time and energy you put into adopting healthy lifestyle habits? Well, you are 100% accomplishing everything that you are setting out to do - losing body fat.⁣
⁣
Please just remember to patient with your body (it moves in slow motion), speak kindly to yourself, and keep up the great work. You are transforming 😊

This is worth a read.

https://www.instagram.com/p/CC4vJVqjHix/?igshid=r3rroptyszg1

I’m doing everything I should be doing, and I haven’t lost a pound!! 😫⁣ ⁣ If I had a dime for every time I heard that, I would give Jeff Bezos a run for his money. 😉⁣ ⁣ My friend. I know it is beyond frustrating. To NOT see a payoff on the scale after giving it your best consistent effort makes you want to throw the scale through the window and crush a pepperoni pizza!  Your body just doesn’t work like everyone else’s, so what’s the point in trying anyway, right?⁣ ⁣ BUT HOLD ON!!! Your body DOES work like everyone else’s, and here’s the best part: You might not have lost weight, but you DID lose fat!⁣ ⁣ Your hard work is paying off…you just haven’t seen the results yet on the scale! ⁣ ⁣ The infographic above from @kyle.coughlan is a great visual explanation for one of the reasons this ‘scale funk’ happens to the best of us. As we lose body fat, those empty cells can fill with water - which makes them even heavier than when they were full of fat!⁣ ⁣ In addition, we can also see fluctuations in water weight up to several pounds from muscle swelling due to resistance training, and water retention from high sodium consumption or full glycogen stores. While this leads to WEIGHT GAIN, it has nothing to do with what is actually happening right now on a much grander scale: FAT LOSS!!!⁣ ⁣ My words of advice to you: Your patience is being tested. Stay the course and you will see the fruits of your labor. Give it at least 2-3 weeks of great consistency before making any adjustment. ⁣ ⁣ So all of that time and energy you put into adopting healthy lifestyle habits? Well, you are 100% accomplishing everything that you are setting out to do - losing body fat.⁣ ⁣ Please just remember to patient with your body (it moves in slow motion), speak kindly to yourself, and keep up the great work. You are transforming 😊

Anything is possible. Set goals and let’s get you to were you want to be.

3h18m - half marathon - 10k of hill/trail running, 11.36k of road running.

I’ve been proper lazy for the last few weeks, today other half Maria, near dragged me out of bed.

So, with the kick up the arse I needed, I nailed my first half marathon.

Old Kilpartick
Kilpatrick hills, (loch Humphrey, to cochno/Jaw loch)
Down through Duntocher Along the boulevard and a quick loop at end to finish.

One walk, jog or run can change your day, many can change your life.

Start the change, and head out.

Lockdown has been a weird one for my own weight ranges... I’ve had good weeks, bad weeks, but fitness levels are coming on.

1h06m 10k today. Down 10 minutes from the last time I done the same route.

Anyway, point of this post is to show you all that even us trainers have and good bad weeks.

So now that training is allowed outdoors (social distance) feel free to get in touch regarding making you into the version of you that you want to be.

Let set goals, then smash them. PM for information.

Just because the scales do not show a loss, doesn’t mean your body hasn’t changed.

Lose 1lb of fat, and gain 1lb of muscle. Your weight won’t change. What will? See below.

Is there anyone one here who wishes to adapt their diet? And be pointed in the right direction to understand the nutritional needs of the body.

80% of physical change comes from your diet, the other 20% is the hard work you put in when you exercise. You can not out train a poor diet.

Juice plus+ is an proven way to help you maintain and ensure you get all the recommended daily allowance of nutrients.

If this is of any interest to anyone, then please get in touch with Maria. This isn’t a regular weight loss plan, this doesn’t restrict you to wholegrain pasta and breads, or plain foods, this allows you to make informed decisions on your own well-being.

I can not give diet plans, I can however help point you in the right direction, as does JUICE PLUS, it simply gives you healthier options.

The money you’d save by not buying junk food, or that extra take away, could go towards you becoming the version of you, that you’ve wanted and deserve to be.

So, at the beginning of lockdown, I’d have huffed and puffed my way round a 5k, am not the biggest fan of cardio, I use it as a warm up, (mostly rowing machine)

So since the gyms have been closed I’ve had to change my own goals, from strength training to cardio, I knew in my head a 10 mile run before I turned “40” my new goal, and since the 23rd of March and today 2 days before my birthday I hit my goal. I used the following method to get it done.

How did i make it achievable, I set a time frame, I set my own training, and use the “SMART” acronym.

S = Specific
Be as clear and specific as possible with what you want to achieve

M = Measurable
What evidence will prove you’re making progress toward your goal? Such as set a goal to lose 2lb per week.

A = Achievable
Have you set an achievable goal? Setting goals you can reasonably accomplish within a certain timeframe will help keep you motivated and focused. No point saying you want to lose 1stone in a week, not likely going to happen safely. And if you don’t make it, it may likely put you off.

R = Relevant
When setting goals for yourself, consider whether or not they are relevant. No point in only doing weight training if your goal is run a 10k

T = Time-based
What is your goal time-frame? Set an end-date, this can help provide motivation and help you prioritize your training programme. Such as couch to 5k, this can be done with the right training in 9 weeks.

Hope you are all safe out there.

Dedication leads to success, Maria has kept up her training and today done her first 10km run, time 1h24m. Well done...

Welcome to the new members. ❤️

One thing is for sure, I don’t like running... lol 😂

😍🥰 thank you 🥰😍

I’ve ran round this park so often, and barley made eye contact with people, however since the “stay at home” orders, More and more people are saying good morning, smilingly and being more friendly that ever before.

I hope once lock down is over, everyone remembers the kindness shown to one and other.

We are all stressing about the future, worried about loved ones falling sick, worried about ourself falling sick, possibly worried about money, our jobs and so on.

It’s natural to worry, it’s natural to care...

It’s also a time that exercise will seem the last thing you want to do. So don’t stress about getting a workout done.

for some exercise, is their escape route, one hour of something that may seem a normal routine.

every human on earth is battling their own fight, one way or another with Covid-19.

By all means do what you need to do, but remember one thing.

“we are all in this s**t storm together”

Thank you to everyone in the front lines of the HNS, care staff, supermarket workers, transport workers, council staff, to everyone that is working as an essential worker.

10k done, as for the time it’s taken, well it’s not what my best used to be, but I got there after laying in bed not wanting to move.

put my lack of motivation in the bin, got up dressed and got out. Was worth it and feeling better for it.

Make yourself accountable and post your workout in the comments.

Folks, get out get walking, jogging or running, grab the bike and go cycling, use this time wisely to get your fitness levels up... (2 meter rule though)

We are all in this together, so make the most of it. Home workout

First 5 minutes no rest.
1 min jog on the spot
1 min fast feet
1 min jumping jacks
1 min squats
1 min high knees
Rest 1 minute repeat - total workout time 10

Second set
1 min plank on elbows
30 sec rest
1 min mountain climbers
30 sec rest
1 min push up
30 rest
1 min shoulder tap (High plank)
30 rest
1 min Sit up
Rest 1 minute and repeat - total workout time 20 minutes. Total time 24 minutes

For this what you put in you get out, if you are not pushing yourself hard then you won’t have the benefit from it.

discipline over motivation, really wasn’t feeling up for a run tonight... but went anyway, stopped myself from running past the car, because I’d have got in it...

When the government take away the gym, the simplest of training equipment can keep you training, and having to think outside the box you will likely push yourself harder

2020 is be the best vision you can have, are you the best version that you think you could be??? let’s use 2020 to become best version of you.

Set goals, vision them, and use this year to smash them.

Happy New Year.

I’ve battled for about 6 months to reach 35kg (dumbbell) on raised chest press... 4 reps 35kg... I was over the moon and felt strong doing it...

So while on a high at hitting 35kg, I gave 37.5kg a go after a 3 minute rest. and manage two very tough reps

Now to the point...

Two years ago, I sat watching others doing 37.5kg, as I sat with the 15kg dumbbells, thinking why am I even bothering, I will never be that strong.

I wanted to give up, I had in my head I wasn’t a good as they are.

Then one day I opened my eyes. I am not up against them, am up against myself. Once I realised that, I fully focused on my goals, not watching other or caring what others were doing.

I am up against myself... no one else.

Walking into the gym thinking others are looking at you. Well likelihood is, they aren’t... (unless they fancy you)

Everyone in a gym had a day one... make yours count... then head in every visit after it with one goal... to be the best version of you... set a new goal and smash it... every time...

Go on...