1. 12 week weight loss program


    How it Works and what you can expect.
    The weight loss program is structured around a booklet that we provided to you, which has all the information you need to reach your goals, by setting up guide lines we can work together to keep you on track from day to day.

    The key issues with weight loss are food intake and calorie output and eating to burn more fats and less from carbohydrates. We don’t expect you to go hungry, in fact our main concern will be “are you eating enough”,its what you are eating and in what combination that matters the most.

    Having smaller meals with a high percentage from protein allows the body to use energy immediately from carbohydrates and fats.

    By reducing  food you increase the challenge ,going hungry has the opposite effect on weight loss besides how long can you keep this up and think of all the nutritional elements that your missing out on.

    People are generally apprehensive about weight loss, everything needs to be right before they start, “as soon as the in-laws leave, i will start, as soon as school holidays finish i will start, as soon as the weather gets cooler i will start and the excuses goes on!! Why, because we think that we have to sacrifice everything social, well you do need to consider this, don’t stop socialsing  just slow down, drink less,make better food choices,  make a trade off, train harder if you know you will indulge! Eat leaner after making poor food choices.

    Why is it that we can juggle Kids,School, work and our social life better then the very thing that can give you more energy- exercise!

    Exercise+Correct food combination+ Frequency= Results+Energy+ Control

    It is true we are always busy, but if you had a structure that you can follow to lose weight and get long term results would you do it!

    You can expect your body to slowly become more efficient at burning fats in preference to carbohydrates.
    You can expect making good food choices become easier as you feel better from consistent exercise
    You can expect you body start to change, your clothes will start to fit again and your life back to to how you remember it.

    Strong and happy!

    The more sessions you do the cheaper the sessions.

    (Train twice per week and get a free pilates class per week)

  2. Evolve clients in Action

  3. Pilates at Evolve


    Our Pilates classes have a maximum of 7 per class, so expect individual attention to ensure each exercise is being performed properly. The classes are for all levels, all ages, and all abilities. Every exercise can be tailored to the individual, so if you have an injury there is always another level or alternative exercise to be done.

    Evolve also offers Personal Pilates for the individual or group of 3 to 5 people

    Pilates is great throughout pregnancy as well, the exercises are adapted where needed to keep your abdominals and pelvic floor in order, and maintain your flexibility. In our classes often we have pregnant women who attend right up until their due date, and come back to the classes as soon as the doctor says they can.

    The Pilates classes work on strengthening all your stabilizer muscles that surround your shoulders, spine, pelvis, and all the way down to your ankles. This brings your body into alignment, and can help prevent injuries. Techniques and imagery are also used that you can carry across to everyday activities, allowing you to remain calm and centered throughout the day.

    A focus with Pilates is on the breathing, using your breathe to activate your abdominals and help support your spine. During the class, you are made aware of what muscles that are meant to be working, and we try to reteach your body correct muscle activation techniques as you move. Often pain can come from the wrong muscles working to do a movement that is another muscles responsibility.

    Think of Pilates as a favor to your body!

    Class time

    Tuesday 4.30.   Saturday 8am. 9am.

    Personal Pilates available
  4. Gelato MIO 100% Natural FrozenYogurt Made with fresh yogurt, it has Three live active cultures known to support overall health, digestion and maintain the immune system It’s also has a low GI, high in calcium and could be easily substituted for a high protein snack

    Gelato MIO

    100% Natural FrozenYogurt

    Made with fresh yogurt, it has Three live active cultures known to support overall health, digestion and maintain the immune system

    It’s also has a low GI, high in calcium and could be easily substituted for a high protein snack

  5. Rosemary roasted chicken

    Ingredients

    • 2 palm size portions of chicken breast
    • 1/2 cup fresh lemon juice
    • Pinch salt
    • Pinch black pepper
    • Fresh rosemary

    Method

    1.     Preheat oven to 180°C.

    2.     Marinate chicken breast with lemon juice, rosemary, salt and black pepper for 30 minutes.

    3.     Place chicken in a shallow baking tray and bake in the oven at 180°C for 10 to 15 minutes or until cooked.

    4.     Remove the chicken from the baking tray and slice. Set aside.

    Serve with a salad

    Serves 2

  6. Wok fried ginger chicken and almonds

    Ingredients

    • 2 palm size portions of chicken breast, cut into small cubes
    • 1/2 handful onion, cut lengthwise
    • 2 handfuls red capsicum, cut into strips
    • 2 handfuls celery stalks, cut diagonally
    • 2 teaspoons grated ginger
    • 1/2 handful blanched almonds
    • 1 handful bamboo shoots
    • 1 handful snow peas
    • Extra virgin olive oil for cooking

    Method

    1.     Add extra virgin olive oil to a wok and cook almonds until golden. Remove and drain on absorbent paper.

    2.     Add 1 teaspoon ginger,sauté for 1 minute then add all vegetables. Cook for 1 to 2 minutes and place to side.

    3.     Place chicken and remaining ginger in pan, with a little more oil and cook until almost done. Return vegetables and almonds to the pan and warm through.

    Serves 2.

     

  7. Portuguese chili chicken

        

    Ingredients

    • 1/2 onion, chopped
    • 2 small red chillies, chopped
    • 4 garlic cloves, chopped
    • 2 ground bay leaves
    • 1/4 teaspoon paprika
    • Pinch salt
    • 2 teaspoon olive oil (for marinade)
    • Juice of 1/2 lemon
    • 2 palm size portions of chicken breast, chopped into large pieces
    • 2 teaspoon olive oil (for frying)

    Method

    1.    Blend or crush all ingredients excluding chicken in a mortar and pestle or food processor.

    2.    Marinate chicken in this mixture for at least 30 minutes, or overnight if desired.

    3.    Fry chicken in olive oil until browned and cooked through.

    Serve with a salad.

    Serves 2

  8. Strawberries and ricotta crepes

         

    Ingredients

    • 1 large egg
    • 1 tablespoon cream
    • 1 teaspoon oil
    • 3 drops vanilla essence
    • 100 g ricotta
    • 1 handful fresh strawberries

     Method

    1.     Mix egg, cream, and vanilla essence in a bowl. Put in a  buttered non-stick frying pan and swirl to coat pan.

    2.     Cook at medium to high heat until top looks dry; flip over and cook for a few more seconds. Place on a plate and fill with ricotta and blueberries.

    This would be great for breakfast after a walk or run on Coolum beach. You also might have noticed the shaved chocolate,use dark chocolate only

  9. Baked fish with toasted almonds

        

    Ingredients

    • 2 palm size portions of white fish
    • 2 handfuls each of green beans, broccoli florets, zucchini
    • 1/2 handful onions, thinly sliced
    • 3/4 cup vegetable stock
    • 1 tablespoon fresh parsley, chopped
    • 1 small clove garlic, crushed
    • 1 teaspoon almonds, slivered, toasted
    • 1 tablespoon fresh marjoram
    • 1 tablespoon olive oil
    • Sea salt

    Method

    1.     Clean, wash and dry fish.

    2.     Coat shallow casserole dish with olive oil. Add garlic, onions and fry gently until onions are soft and golden. Place the fish on top of onion mixture, pour over vegetable stock then sprinkle with parsley, marjoram and sea salt.

    3.     Bake in preheated oven at 200ºC until cooked (up to 25 minutes), baste a few times.

    4.     Steam green vegetables till tender and strain. In a frying pan, lightly toast slivered almonds until golden, put aside to cool.

    5.     Serve fish with garnished toasted slivered almonds and green vegetables.(2)

    You could use the BBQ plate at tickel park. Happy days

     
  10. 1. Learn to identify your spot on the hunger scale Do you really know what hunger feels like? Before you can rein it in, you must learn to recognize the physical cues that signal a true need for nourishment. Prior to eating, use hunger scale below to help figure out your true food needs: StarvingAn uncomfortable, empty feeling that may be accompanied by light-headedness or jitteriness caused by low blood sugar levels from lack of food. Binge risk: high. HungryYour next meal is on your mind. If you don’t eat within the hour, you enter dangerous “starving” territory. Moderately hungryYour stomach may be growling, and you’re planning how you’ll put an end to that nagging feeling. This is optimal eating time. SatisfiedYou’re satiated, not full but not hungry either. You’re relaxed and comfortable and can wait to nosh. FullIf you’re still eating, it’s more out of momentum than actual hunger. Your belly feels slightly bloated, and the food does not taste as good as it did in the first few bites. StuffedYou feel uncomfortable and might even have mild heartburn from your stomach acids creeping back up into your esophagus. 2. Refuel every 4 hours Still can’t tell what true hunger feels like? Set your watch. Moderate to full-fledged hunger is most likely to hit 4 to 5 hours after a balanced meal. Waiting too long to eat can send you on an emergency hunt for energy—and the willpower to make healthful choices plummets. When researchers in the United Kingdom asked workers to choose a snack just after lunch, 70% picked foods like candy bars and potato chips; the percentage shot up to 92% when workers chose snacks in the late afternoon. “Regular eating keeps blood sugar and energy stable, which prevents you from feeling an extreme need for fuel,” says Kate Geagan, RD, a Park City, UT-based registered dietitian. To slim down: If you’re feeling hungry between meals, a snack of 150 calories should help to hold you over. Here are a few ideas: Munch on whole foods such as fruit and unsalted nuts—they tend to contain more fiber and water, so you fill up on fewer calories. Bonus: They’re loaded with disease-fighting nutrients. Avoid temptation by packing healthful, portable snacks such as string cheese and dried fruit in your purse, desk drawer, or glove compartment. 3.  Eat breakfast without fail A recent study published in the British Journal of Nutrition tracked the diets of nearly 900 adults and found that when people ate more fat, protein, and carbohydrates in the morning, they stayed satisfied and ate less over the course of the day than those who ate their bigger meals later on. Unfortunately, many Americans start off on an empty stomach: In one recent survey, consumers reported that even when they eat in the morning, the meal is a full breakfast only about one-third of the time. To slim down: If you’re feeling full-blown hunger before noon, there’s a chance you’re not eating enough in the am. Aim for a minimum of 250 calories and make it a habit: Prepare breakfast before bed (cut fruit and portion out some yogurt). Stash single-serving boxes of whole grain cereal or packets of instant oatmeal and shelf-stable fat-free milk or soymilk at work to eat when you arrive. Eat a late breakfast if you can’t stomach an early one. “Don’t force anything,” says John de Castro, PhD, a behavioral researcher and dean of the College of Humanities and Social Sciences at Sam Houston State University. “Just wait a while and eat at 9, 10, or even 11 am. It will help you stay in control later in the day.” 4. Build low-cal, high-volume meals  Solid foods that have a high fluid content can help you suppress hunger. “When we eat foods with a high water content like fruits and vegetables, versus low-water content foods like crackers and pretzels, we get bigger portions for less calories,” says Barbara Rolls, PhD, author of The Volumetrics Eating Plan and a professor of nutritional sciences at Pennsylvania State University. Bottom line: You consume more food but cut calories at the same time. Rolls has found a similar effect in foods with a lot of air. In a recent study, people ate 21% fewer calories of an air-puffed cheese snack, compared with a denser one. To slim down: Eat fewer calories by eating more food: Start dinner with a salad, or make it into your meal (be sure to include protein such as lean meat or beans). Choose fresh fruit over dried. For around the same amount of calories, you can have a whole cup of grapes or a measly 3 tablespoons of raisins. Boost the volume of a low-cal frozen dinner by adding extra veggies such as steamed broccoli or freshly chopped tomatoes and bagged baby spinach. 5. Munch fiber all day long Fiber can help you feel full faster and for longer. Because the body processes a fiber-rich meal more slowly, it may help you stay satisfied long after eating. Fiber-packed foods are also higher in volume, which means they can fill you up so you eat fewer calories. One review recently published in the Journal of the American Dietetic Association linked a high intake of cereal fiber with lower body mass index—and reduced risk of type 2 diabetes and heart disease. To slim down: Aim to get at least 25 g of fiber a day with these tips: Include produce such as apples and carrots—naturally high in fiber—in each meal and snack. Try replacing some or all of your regular bread, pasta, and rice with whole grain versions. 6. Include healthy protein at each meal When researchers at Purdue University asked 46 dieting women to eat either 30% or 18% of their calories from protein, the high-protein eaters felt more satisfied and less hungry. Plus, over the course of 12 weeks, the women preserved more lean body mass, which includes calorie-burning muscle. To slim down: Boost your protein intake with these ideas: Have a serving of lean protein such as egg whites, chunk light tuna, or skinless chicken at each meal. A serving of meat is about the size of a deck of cards or the palm of your hand—not including your fingers. Build beans into your meals Black beans, chickpeas, and edamame (whole soybeans) are low in fat, high in fiber, and packed with protein.

    1. Learn to identify your spot on the hunger scale

    Do you really know what hunger feels like? Before you can rein it in, you must learn to recognize the physical cues that signal a true need for nourishment. Prior to eating, use hunger scale below to help figure out your true food needs:

    Starving
    An uncomfortable, empty feeling that may be accompanied by light-headedness or jitteriness caused by low blood sugar levels from lack of food. Binge risk: high.

    Hungry
    Your next meal is on your mind. If you don’t eat within the hour, you enter dangerous “starving” territory.

    Moderately hungry
    Your stomach may be growling, and you’re planning how you’ll put an end to that nagging feeling. This is optimal eating time.

    Satisfied
    You’re satiated, not full but not hungry either. You’re relaxed and comfortable and can wait to nosh.

    Full
    If you’re still eating, it’s more out of momentum than actual hunger. Your belly feels slightly bloated, and the food does not taste as good as it did in the first few bites.

    Stuffed
    You feel uncomfortable and might even have mild heartburn from your stomach acids creeping back up into your esophagus.

    2. Refuel every 4 hours

    Still can’t tell what true hunger feels like? Set your watch. Moderate to full-fledged hunger is most likely to hit 4 to 5 hours after a balanced meal. Waiting too long to eat can send you on an emergency hunt for energy—and the willpower to make healthful choices plummets. When researchers in the United Kingdom asked workers to choose a snack just after lunch, 70% picked foods like candy bars and potato chips; the percentage shot up to 92% when workers chose snacks in the late afternoon. “Regular eating keeps blood sugar and energy stable, which prevents you from feeling an extreme need for fuel,” says Kate Geagan, RD, a Park City, UT-based registered dietitian.

    To slim down: If you’re feeling hungry between meals, a snack of 150 calories should help to hold you over. Here are a few ideas: Munch on whole foods such as fruit and unsalted nuts—they tend to contain more fiber and water, so you fill up on fewer calories. Bonus: They’re loaded with disease-fighting nutrients.

    Avoid temptation by packing healthful, portable snacks such as string cheese and dried fruit in your purse, desk drawer, or glove compartment.

    3.  Eat breakfast without fail

    A recent study published in the British Journal of Nutrition tracked the diets of nearly 900 adults and found that when people ate more fat, protein, and carbohydrates in the morning, they stayed satisfied and ate less over the course of the day than those who ate their bigger meals later on. Unfortunately, many Americans start off on an empty stomach: In one recent survey, consumers reported that even when they eat in the morning, the meal is a full breakfast only about one-third of the time.
     
    To slim down: If you’re feeling full-blown hunger before noon, there’s a chance you’re not eating enough in the am. Aim for a minimum of 250 calories and make it a habit:
     
    Prepare breakfast before bed (cut fruit and portion out some yogurt).
     
    Stash single-serving boxes of whole grain cereal or packets of instant oatmeal and shelf-stable fat-free milk or soymilk at work to eat when you arrive.
     
    Eat a late breakfast if you can’t stomach an early one. “Don’t force anything,” says John de Castro, PhD, a behavioral researcher and dean of the College of Humanities and Social Sciences at Sam Houston State University. “Just wait a while and eat at 9, 10, or even 11 am. It will help you stay in control later in the day.”

    4. Build low-cal, high-volume meals 

    Solid foods that have a high fluid content can help you suppress hunger. “When we eat foods with a high water content like fruits and vegetables, versus low-water content foods like crackers and pretzels, we get bigger portions for less calories,” says Barbara Rolls, PhD, author of The Volumetrics Eating Plan and a professor of nutritional sciences at Pennsylvania State University. Bottom line: You consume more food but cut calories at the same time. Rolls has found a similar effect in foods with a lot of air. In a recent study, people ate 21% fewer calories of an air-puffed cheese snack, compared with a denser one.

    To slim down: Eat fewer calories by eating more food:

    Start dinner with a salad, or make it into your meal (be sure to include protein such as lean meat or beans).

    Choose fresh fruit over dried. For around the same amount of calories, you can have a whole cup of grapes or a measly 3 tablespoons of raisins.

    Boost the volume of a low-cal frozen dinner by adding extra veggies such as steamed broccoli or freshly chopped tomatoes and bagged baby spinach.

    5. Munch fiber all day long

    Fiber can help you feel full faster and for longer. Because the body processes a fiber-rich meal more slowly, it may help you stay satisfied long after eating. Fiber-packed foods are also higher in volume, which means they can fill you up so you eat fewer calories. One review recently published in the Journal of the American Dietetic Association linked a high intake of cereal fiber with lower body mass index—and reduced risk of type 2 diabetes and heart disease.

    To slim down: Aim to get at least 25 g of fiber a day with these tips:

    Include produce such as apples and carrots—naturally high in fiber—in each meal and snack.

    Try replacing some or all of your regular bread, pasta, and rice with whole grain versions.

    6. Include healthy protein at each meal

    When researchers at Purdue University asked 46 dieting women to eat either 30% or 18% of their calories from protein, the high-protein eaters felt more satisfied and less hungry. Plus, over the course of 12 weeks, the women preserved more lean body mass, which includes calorie-burning muscle.

    To slim down: Boost your protein intake with these ideas:

    Have a serving of lean protein such as egg whites, chunk light tuna, or skinless chicken at each meal. A serving of meat is about the size of a deck of cards or the palm of your hand—not including your fingers.

    Build beans into your meals Black beans, chickpeas, and edamame (whole soybeans) are low in fat, high in fiber, and packed with protein.

    (via healthyisclassy)

About

Hi and welcome to Evolve PT, the Coolum studio is centrally located with easy parking giving you a great professional environment for you to enjoy your training sessions. Our clients don't ever have to worry about unpredictable weather and being in the public's view, or the process of having to go to a trainers home to train. This allows us to focus on you and engaging you in fun and motivating sessions that incorporate strength, aerobic conditioning, core postural exercises, nutritional advice and a supportive environment. We will try and add as much information as possible to this web site hoping that you can take the information and use for your own personal fitness program so you can achieve your goals.However if you lack motivation please give us a call or email we would love to help you, we are here to help anyone that wants to improve their health. - The Evolve Team
Tony Buksh - 0416 257 721
Health Coach and Owner

Personal Training and Pilates Studio
Shop 25A, 'Pacific on Coolum'
17-19 Birtwill Street
Coolum Beach

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