Evolve And Be Strong

Evolve And Be Strong Helping people with hectic lives to lose weight, get lean and get strong.

11/09/2026

You are going to have ups and downs in your weight loss journey.

However

The ones that succeed in my humble opinion are the ones that don’t quit when things aren’t going their way.

The ones that succeed are the ones that are able to look at what’s going wrong, then reflect and adapt.

Rather than thinking “this doesn’t work for me” and move onto a fad diet, change this thought to “what am I doing wrong to make it not work for me right now?”.

You could be having a much more productive training session if you used these 3 tips. 1. Bring a notepad and log your wo...
10/09/2026

You could be having a much more productive training session if you used these 3 tips.

1. Bring a notepad and log your workouts, sets, reps and weights lifted.

2. Aim to beat yourself each week. It could be an extra rep or two in a set or increasing the weight.

3. Change your workouts every 8-12 weeks, this allows enough time to get stronger on your lifts but not too long that you either get bored or plateau.

In the office athlete system we use these principles to help clients to get the most out of each training session.

My group training client Anthony was spinning the wheels with his health and fitness. He was doing the exact same routin...
09/09/2026

My group training client Anthony was spinning the wheels with his health and fitness.

He was doing the exact same routine he had been doing for years in the gym on and off.

However he was finding chronic shoulder pain and lower back pain were preventing him from training properly.

He would go to the gym, train for a few weeks until the pain got a point in which he would have to stop.

And this became a vicious cycle.

His weight had also crept up and he knew he needed structure and accountability.

6.2% bodyfat down (down into the healthy range of 25% now), 1 1/2 stone down, 4kgs of additional lean muscle mass up in 12 weeks and doing things on his shoulder and back that 12 weeks ago he couldn't due to the pain.

The office athlete system is much more than a plan to help people just lose weight.

You get structure, direction and a way of scaling exercises to help you not just work around your pains, but in a lot of cases help strengthen the areas causing the pain.

The group is currently full until October, so if you would like to grab this space drop me a message before it goes.

08/09/2026

The way most view training is that they need an instant dopamine hit from it otherwise they think "it's not for me"

This method teaches us to not look beyond our nose.

True exercise is all about small gradual steps that lead to long term achievements.

Lifting a weight, achieving an exercise, or running a distance you would never have thought possible x months ago.

By using the second approach you will be much more likely to stick to exercise long term rather than doing it for 4-6 weeks and then giving up.

Not because it looks good for photograph opportunities on instagram.

07/09/2026

I've always loved training, but there's one thing I wish I'd done in my twenties that I didn't do until my thirties.

It helped me get significantly stronger than in my twenties and made me think if I'd have done this ten years ago, how much stronger I could have been.

That is taking notes of my workouts (number of reps, weights lifted and how hard I found the lift)

I always had plans made up, but I would just often do the same lifts for the same reps over and over.

It was a sure fire way of limiting my long term progress.

When I started taking notes I achieved things I thought were completely out of my ability.

60kg chin up for 1, 32kg pistol squat, 40kg dip, 3 second straddle planche, handstand press up freestanding and many bodyweight skills.

For absolute beginners, don't worry about note taking yet. Just go in the gym, learn the exercises and have fun.

But as time goes on this routine can become boring, because there's no way of knowing if you are still progressing if you aren't monitoring your progress in some way.

I promise you that you won't regret it when you do begin tracking because you'll really be able to find out your true potential!

Being at a healthy bodyfat percentage is a necessity, getting ripped is great but isn't necessary to be healthy.Feeling ...
04/09/2026

Being at a healthy bodyfat percentage is a necessity, getting ripped is great but isn't necessary to be healthy.

Feeling strong enough to do the fundamentals in life is a necessity, being able to squat 2 x your bodyweight is not.

Feeling like you have basic mobility is fundamental, being able to do the splits is not.

There are some things you need to thrive as you age and some things that are great and really fun to achieve, but at the same time not necessary.

Think of the fundamentals as your cake and the other stuff as your icing!

01/09/2026

Are we beginning to move towards personalised nutrition?

I found this really interesting having to learn more about nutrigenomics (genes and how they respond to nutrition), chrononutrition (how nutrition affects circadian rhythms), gut health and personalised nutrition in my previous term of studies.

For any of you that have heard of the ZOE plan or any other company that promotes personalised nutrition, you will know that we are learning more about how our gut composition and our physiology determines our responses to food.

This is all part of the personalised nutrition movement that could potentially revolutionise nutrition and healthcare.

Sounds super interesting doesn't it!?

Well unfortunately the research just doesn't support it yet.

It was recently tested on elite athletes and found no benefit over traditional nutrition coaching.

And it has been tested multiple times with average people to find no improvements in weight loss or health markers over the basics.

So before you jump on the ZOE bandwagon, just wait a bit longer because personalised nutrition could potentially be ground breaking but we just aren't there yet.

I myself will most certainly want to move into that space when we the research finally shows that it works.

But for the meantime, just stick to your fundamentals because they work pretty darn well!

28/08/2026

How good is your grip!?

At Evolve we don’t just aim to be strong, we also want strength in extreme ranges.

Strength in lengthened positions equals resilience.

This test was part of our core and mobility assessment we perform every 12 weeks.

The goal at the top level was could they perform 5 single arm shrugs holding 10% of their body weight.

We want to see is the training we are doing helping us to see improvements.

The answer here was very much a yes for Mia and Ellie!

26/08/2026

We all f**k up!

I wish I could be the perfect instagram friendly fitness pro that has never f**ked up!

For the rest of us mere mortals we are only human, we aren't perfect and sometimes we are made to feel like we can't make mistakes in this world.

Mistakes are part of the learning process, there's no way that we can't get through life without cocking up.

So if you don't hit your weight loss target one week, so what!? There's next week.

So what if you went a little overboard one week and didn't really get your diet and nutrition right!?

But the most important thing is that we all learn from them.

Mistakes are part of life and if reflect on how we can improve instead of looking at it in a binary pass or fail exam style we can move forward long term.

Address

Unit 1E, Lingdale Industrial Estate
Lingdale
TS123EU

Opening Hours

Monday 3:30pm - 5:30pm
Tuesday 4:30pm - 6:30pm
Wednesday 7am - 11:30am
3:45pm - 5:45pm
Thursday 7am - 11:30am
4pm - 7:30pm
Friday 7am - 11:30am
2pm - 8pm

Telephone

+447877027850

Website

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