Evolve Fitness

In a world where you can be anything….be kind.
That’s what I’m seeing everywhere at the moment, and I fully support this campaign!
But why are we so reactive?? Why do we need a reminder to be kind?? Caroline was clearly living in a dark place towards the end of her life and the media and others continued to tear her apart, everyone has now done a 360 turn now she’s passed away, but it’s too late! The damage has been done!
... What can we do now? Please remember that mental health can sometimes be silent, what you see on the outside of a person – a smile, a laugh, carrying on with daily life, is not always what’s happening on the inside – sadness, turmoil, emptiness!
As a tribute to Caroline and every other person that you know that has sadly taken their own life, I would like everyone reading this to “pay it forward”. By this I mean I would like everyone to do something kind for another person today, in the hope that this act of kindness is passed on to someone else. Ironically on Monday it was National Random Acts of Kindness Day, so this ties in nicely with what I’d like us to do for each other.
If you have done something kind recently, please share it on this post, what a nicer way to pay tribute and also encourage others to do so.
Remember…. Be honest, be loving, be true and be kind and all of these things will come back to you.
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Great to catch up with the Olympic Gold sprinting legend @darrencampbell_dc from @pas_nutrition .
Top guy, top company , simples. It’s easy to do business with genuine like minded people.
Now let’s see what mischief we can create together.........
... #fitness #sport #icon #athletics #boxing #football #ufc #supplements #nutrition #fitnessbusiness #welshcompany #cardiff #cardiffgym #pasnutrition #evolve #evolvefitness #beabetteryou
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HAPPY BIRTHDAY COACH !!!
Yes, your right one year older lol
#happybirthday #barbie #coach @ Evolve Fitness

Losing weight, becoming fitter, feeling more confident and becoming happier.
Everyone wants this right ?
So , what stops you ?
... Making a change in your lifestyle to becoming healthier in mind and body is not a quick fix.
It’s not achieved overnight. It will take sacrifices. It is going to be difficult. You will get distracted . Life will throw curve balls. You’ll get days where you fight everything . You will think it’s just not achievable .
These are the days you will need ,
A circle of like minded people around you . Support. A strong mind. A reason to keep to going. You need to be able to reach out for help.
Becoming , fitter, healthier , lighter or stronger is a journey . It’s a process. It’s NOT a quick fix.
Get the right help, surround yourself with the right people, the people that lift you up and not drag you down and enjoy the journey.
#change #changeisgood #fatloss #fatlossjourney #weightloss #weightlossjourney #happy #behappy #beabetteryou #findhelp #evolve #evolvefitness #cardiffgym #morethanagym @ Evolve Fitness
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Who da f*ck is dis guy ?
Introducing the one and only local legend Mr B.
This guy is killing it in the gym at the moment .
... 24lbs down !!!
Started in October Christmas didn’t stop him The weather didn’t stop him No one can stop him !!
24lbs down !!!
3 sessions a week No crazy diet
And the main ingredient CONSISTENCY !!
We’re all super proud of Marc, the changes he’s made are AWESOME ! Fairplay, he just gets on with it , no moaning ,,a little bit of swearing and a ton of honest workrate !!
Take a bow Marc
#legend #transformation #transformationchallenge #shred #sixweekchallenge #fatloss #weightlossjourney #weightlosstransformation #lads #evolve #evolvefitness #pasnutrition #cardiffgym #fitfam #morethanagym #beabetteryou
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Do you down a protein shake after a workout ? And for a moment think , @schwarzenegger we’re getting ALL the protein !!!
Those shakers though , don’t you just hate cleaning the shakers ??
Or does the shaker get left in the car until it’s about to burst out with that SMELL !!! You know 🤣
... Problem solved, PAS shake and take ! Finish workout Buy shake and take for cheaper then a Costa Fill with water Consume 30g of protein Throw bottle into recycling bin .
No cleaning dirty protein shakers !!
#supplements #protein #gains #alltheprotein #growth #recovery #build #pasnutrition #shake #shakeandtake #macros #evolve #evolvefitness #cardiffgym #shred #ankorr #proteinchallenge
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Evolve Fitness are super proud to be supporting @jackshoremma for his upcoming fight in UFC London March 21.
Fighting out of @shoremixedmartialarts 🏴󠁧󠁢󠁷󠁬󠁳󠁿 WALES
Jack , has had such an impressive start to his UFC career tapping out Hernandez in Copenhagen , taking his pro career to 12 - 0.
... Let’s all get behind Jack in @ufc London !!
THE WELSH ARE COMING !!
#jackshoresonfire #teamtank #shoremma #ufc #london #mma #bjj #thewelsharecoming #evolve #evolvefitness #morethanagym #pasnutrition @ Evolve Fitness
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SATURDAY AM EVOLVE FITNESS
Pre rugby warm up with these legends.
A big shout out to our VIP guest Mr Oompa Loopa !!
... Sweat fest volume 10 in the house this morning !!!
Please take a bow ! Great work lads.
#willywonka #charlieandthechocolatefactory #whereswilly #sweatfest #team #teamwork #lads #oneforall #strengthtraining #conditioning #fatloss #mindsetfirst #dontquit #cardiffgym #cardiff #evolvefitness #evolve #morethanagym #beabetteryou #fitbody #healthymind
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Time to Talk Day is TODAY 6 February 2020: help us get the nation talking about mental health.
At Evolve Fitness we want to get more people talking than ever this year. The more conversations we have, the more myths we can bust and barriers we can break down – helping to end the isolation, shame and worthlessness that too many people with mental health problems are made to feel.
... We can all suffer, no one is immune from mental health problems . This is why it’s so important to raise awareness , to encourage people to talk about it and not feel ashamed.
It’s important to change , together we can make a difference if we just TALK.
Please feel free to get in touch , if you need to talk we’re here , we’re not just a gym , we’re a family .
If you have 5 minutes please share this amongst friends and let’s get people talking.
#timetochange #timetotalk #awareness #change #mentalhealth #mentalhealthawareness #mentalhealthmatters #dontbeashamed #anxiety #anxietyawareness #anxietysupport #depression #depressionawareness #yournotalone #evolve #evolvefitness #morethanagym #cardiffgym #cardiff #fitness #health #community
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Exercise for Stress and Anxiety.
Scientists have found that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. About five minutes of aerobic exercise can begin to stimulate anti-anxiety effects.
#helpyourmentalhealth #mentalhealth #exerciseandmentalhealth #cardiff #gym #evolvefitness #shred #supportingmentalhealth #cardiffgym

Transformation Tuesday -
It’s not about perfect. It’s about effort. And when you implement that effort into your life. Every single day, that’s where transformation happens. That’s how change occurs. Keep going. Remember why you started.
All these ladies have been consistent with the efforts meaning they achieved there goals!
... What’s your goal? Can we help you achieve it 😍💪🏽 Suzy Thomas Charlotte Evans Rhiannon Maggs Tori Beddow
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CHILDREN’S MENTAL HEALTH WEEK.
Do you remember when you were a kid ?
A lot different to now!
... Children have access to and are exposed to so much information through many different channels. It’s information overload !
Some of this information , not always appropriate, some of this information can be harmful , no filters or policing .
As a society we need to protect our children wherever we can from such information . We need to be constantly aware of our environment that our children are growing up in. We need to always ask if our children are ok. Remind them to talk, encourage them.
Bullying is on the rise , again one of the many drawbacks of social media in an ever changing society . Not always visible and often hidden, bullying can affect the youngest of children to our oldest. We need to be vigilant and again talk to our kids , drop the phones , put your work off for moment and actually talk .
Peer pressure is now probably at an all time high with kids very quick to copy, compare and criticise ‘their’ friends . The information is out there in seconds across multiple platforms for all to see and at the detriment to others.
I guess this sounds like I’m anti social media, I’m not. I just think we have to all be mindful that the information out there and I mean any information is now accessible by our kids . Some of this information is used by kids to harm other kids .
Our kids should stay kids for as long as they can and it’s up to us to protect our kids , remind and encourage them to talk .
We just need to be there for them.
@_place2be are encouraging kids to be their brave, let’s help them , please ❤️
#childrensmentalhealthweek #childrens #mentalhealthawareness #kids #letkidsbekids #littlekids #bigkids #cardiff #cardiffschools #evolve #evolvefitness #cardiffgym #cardiffmums #cardifffitness #morethanagym
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Why you should opt for the “full fat” version instead of “low fat”?
We have all grown up and have been encouraged to believe that fat is bad for us and it’s what makes us fat / gain weight, when in actual fact this isn’t the case! Sugar is one of the primary reasons that people gain weight alongside excessive eating!
Fats have its place in a “diet” - but we are talking more of the healthy fats and not the “bad” (saturated) fats.
... Fat supplies more than twice the calories per gram than carbohydrates, but providing it’s the right kind and you count this in your caloric needs then it won’t be an issue.
For health reasons, we do need to reduce the amount of saturated fats that we eat.
Because of this, instead of taking a sensible approach to this - and think “everything in moderation”, the food industry decided they could monopolise on this by “creating” low fat foods. This process is a man made process called hydrogenation, simply put they changed the structure of vegetable oil in place of solid fats.
However over time people have soon realised that hydrogenated fats are the fats to be concerned over especially when it comes to health issues, as they increase levels of dangerous trans fats!
Another side to this is that when you are replacing a natural product with “man made” product you are not only altering the natural state of the product, it alters the taste, meaning that now the food industry has to add in sugars to make the product taste better, so even though the product now has less calories because of its reduced fat content it now has a lot more sugars.
Personally I’d rather eat a full fat version and account for it in my daily calories than eat a lower calorie option which actually isn’t at all healthy for me.
#healthyfats #healthyfatsburnfat #shred #evolvefitness #fitfamily #understandingfoods #cardiff #cardiffgym
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Having mental strength as well as physical strength in the gym becomes an issue for many of us at different times!
However when you think you can’t, do one more rep, hold for one more second, come to another session. This is were strength grows!
#youcandothis #keepmotivating #keeppushing #shred #cardiffgym #evolvefitness #yougotthis #gym #cardiff

It's more fun exercising with a friend 💚
You're less likely to get bored when you have a workout buddy, especially a friend. While you're catching up, having a laugh, encouraging each other, you're also getting healthier. It's a win-win.
Chatting to a friend during exercise and breaks can help time pass quickly too.
... Most have these girls have starts on there own but have made friends for life that they love training with 3 times a week!
#friendsthattraintogether #shred #femaleonlytrainingzone #supportivefemales🙌🏾 #bestiesforlife❤️ #strongwomen #workinghardtogether💪
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Lets kick blue Monday in the ass! Come and make it green with Evolve Fitness! You know it is going to make you feel better 🍏🥦💚
#bluemonday #evolvefitness #changethatmindset #gymfamily #cardiffgym #shred #ankorr

Sometimes it is about going back to basics! Diet can be so complicated and confusing! Everyday there is new information coming out!
I feel sometimes it is going back to basics and cutting down, getting a healthy Balance and following this post is a good start 🍏🥦🥕🥬 just keep it simple
#confusingdiets #newinformation #goingbacktobasics💪 #keepingitsimple #cardiffgym #evolvefitness #foodfacts