Evolve Coaching & Fitness

We are running an exclusive offer for the whole month of June

1 week free access to our all Group PT sessions!

Group PT is a hybrid model of Personal training and group training we allow no more than 5 people in each group to maintain good attention to detail to each individual taken part.

Our group sessions takes place in
Rep room
Unit 2 Stockbridge Cl,
Hammond street, cheshunt
Waltham cross
EN7 6GT

Contact Izzy on 07956360335 for more information

Join us for a day of wellness on March 26th.

Why should you include strength training in your program when trying to lose weight?

𝗛𝗼𝘄 𝘄𝗲𝗹𝗹 𝗱𝗼 𝘆𝗼𝘂 𝘂𝗻𝗱𝗲𝗿𝘀𝘁𝗮𝗻𝗱 𝘁𝗵𝗲 𝗿𝗼𝗼𝘁 𝗰𝗮𝘂𝘀𝗲 𝗼𝗳 𝘆𝗼𝘂𝗿 𝘀𝗽𝗼𝗿𝘁𝗶𝗻𝗴 𝗼𝗿 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗶𝗻𝗷𝘂𝗿𝘆?

You might be using the correct form, avoiding overexertion and overuse but you’re still being hit with the same injury time and time again. If your chosen sport has resulted in you spraining your ankle on multiple occasions, or if your training program keeps leading you to incur knee injuries, this could be a sign that something more complex is causing your pain.

Taking the time out to better understand your body and what’s causing your injury is key here. For example, a sprained ankle or a knee injury may be caused by you not having good stability in your ankle or hip. It could also be caused by a lack of mobility in your hip. By targeting the issues that are causing your injury, and incorporating mobility and strengthening exercises into your sport or training program, you could reduce the chance of getting injured in the future.

At Evolve, our team will provide you with the tools and guidance you need to avoid injury and to progress towards your goals. You will be offered a free consultation where your chosen personal trainer will get to know you as an individual, your background, capabilities and what your goals are.

𝗚𝗲𝘁 𝗶𝗻 𝘁𝗼𝘂𝗰𝗵 𝘁𝗼 𝗳𝗶𝗻𝗱 𝗼𝘂𝘁 𝗺𝗼𝗿𝗲.

𝗪𝗵𝗲𝗻 𝘆𝗼𝘂'𝗿𝗲 𝗼𝘂𝘁 𝗼𝗳 𝗮𝗰𝘁𝗶𝗼𝗻 𝗳𝗿𝗼𝗺 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴, 𝗵𝗼𝘄 𝗹𝗼𝗻𝗴 𝗱𝗼𝗲𝘀 𝗶𝘁 𝘁𝗮𝗸𝗲 𝗳𝗼𝗿 𝘆𝗼𝘂𝗿 𝗺𝗼𝗼𝗱 𝘁𝗼 𝗯𝗲 𝗶𝗺𝗽𝗮𝗰𝘁𝗲𝗱?

Before you become overwhelmed by your injury, ensure you find out how extreme it actually is. You might be surprised to learn that you’re able to modify the way you workout instead of having to stop completely.

If you’ve incurred a knee injury for example, depending on the severity, you may still be able to work on your upper body by switching your program to a sit-down routine. It might be challenging, but if you can figure out how to exercise while seated or lying down, this will put a lot less pressure on your injured joint or muscle. Once your injury is starting to heal, targeting the knee and surrounding areas with strength exercises could help you avoid incurring a repeat injury.

If you are able to switch up your usual workout routine or sporting practice, but you’re still feeling pain, stop immediately, otherwise you will cause yourself more damage. Always seek professional help if you’re unsure how to modify your workouts or if your injury is causing you too much pain.

𝗪𝗵𝗲𝗻 𝘆𝗼𝘂 𝗶𝗻𝗷𝘂𝗿𝗲 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳 𝗱𝘂𝗿𝗶𝗻𝗴 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲, 𝗮𝗿𝗲 𝘆𝗼𝘂 𝘁𝗵𝗲 𝘁𝘆𝗽𝗲 𝗼𝗳 𝗽𝗲𝗿𝘀𝗼𝗻 𝘄𝗵𝗼 𝘁𝗿𝗶𝗲𝘀 𝘁𝗼 𝗽𝗼𝘄𝗲𝗿 𝘁𝗵𝗿𝗼𝘂𝗴𝗵 𝘁𝗵𝗲 𝗽𝗮𝗶𝗻?

Resting is a crucial part of the healing process if you do incur an injury. It’s easy for people to develop a nervous mindset during their time away from training, you might start doubting your ability to ever get back to the point you were at before you incurred your injury. Try to break through this thought pattern. Whilst resting is important, if you do it for too long, you can actually delay your recovery. Quite often, movement is also the cure to your pain.

Depending on how severe your injury is, it is recommended that you try to slowly introduce mobility exercises back into your life. Mobility and movement encourages blood flow to the area that is injured. Practising basic mobility exercises and breathing exercises will encourage blood flow to your injured area. You can perform these at home until you’re ready to get back into the gym where you will be able to eventually perform more controlled exercises. Ensure that you gradually introduce loaded movements back into your routine.

At Evolve, we often work with athletes, from MMA fighters to footballers, helping them to develop their existing skills and we also help to identify and improve areas of weakness that could result in injury. If you need this type of support, get in touch to find out more.