Evolve Nutrition

  • Home
  • Evolve Nutrition

Evolve Nutrition Accredited Nutritionist, Health & Wellness Counsellor, Personal Trainer & Group Fitness Instructor

Need a snack that's going to fill you up? (Macros below)Check it out:High Protein Berry Bowl 150g Farmers Union Greek Yo...
13/05/2026

Need a snack that's going to fill you up? (Macros below)
Check it out:

High Protein Berry Bowl
150g Farmers Union Greek Yoghurt (this one's Passionfruit) 🥣
100g Strawberry/Raspberry Mix 🍓
50g Banana (about half) 🍌
15g Low Sugar Granola 🌾

Loaded with Fibre & High Protein = you get VOLUME EATING (more for less calories)

Cal: 254
Protein: 18.5g
Fats: 6.4g
Carbs: 32.5g

Snack smart 👌❤️

13/05/2026

BEETROOT 101!! 🫜🫜🫜🫜
This little superfood makes a mess but it's so worth it!

PACKED with antioxidants, fibre, vitamins & minerals BUT there's something even more impressive!! ....

When we eat it, Beetroot has the ability to open up and soften your blood vessels = IMPROVED BLOOD & OXYGEN CIRCULATION!! 🩸 💨 ❤️ 🧠

Not only is this good for our organ health & function but it benefits your PERFORMANCE! 🏃🏃‍♀️💪🏋️‍♀️🏋️

We need fast blood & oxygen flow to our muscles and organs to perform & recover more effectively!!

The quicker it pumps to a muscle the quicker we can go again! 💨

Load up on this amazing superfood - raw, boiled, steamed, roasted... whatever!
Fresh is best if you can get it. Mine are farm fresh from Galeas 👩‍🌾🧑‍🌾❤️

Into it 💪

Having been hit with an injury set back I've been living and researching the impact of injury and mental health. Physica...
12/05/2026

Having been hit with an injury set back I've been living and researching the impact of injury and mental health.

Physical set backs affect more than just performance goals.
Mental health is the first step to be addressed before we can truely heal.

How can we move forward with purpose?

How can you utilise the resources and planning around you to dig out of the darkness and create achievable goals.

The darkness that overshadows when the unexpected happens is not to be ignored.
To acknowledge and accept its presence is the first step to move forward.

Moving forward is easier said than done. Do not do it alone.

It takes a village but I see you, I understand and I am here to help.

Need a plan to take a step out of the dark?
I can help ❤️

New Habit building takes time.We repeat over and over the normal daily routine.Is your routine helping you, or is it hol...
29/04/2026

New Habit building takes time.
We repeat over and over the normal daily routine.
Is your routine helping you, or is it holding you back?

It doesn't have to be hard, it should not be life changing in day one.

Small tweaks make a big difference overtime.

If we make it manageable & realistic we make it EFFECTIVE!

Don't drown in change, let's make a plan and embrace it ❤️

06/04/2026

CREATINE!! The magic supplement, hot property that every gym bro swears by.... but why?? ⬇️⬇️⬇️

Creatine builds ATP Stores (Adenosine Triphosphate) in our body... aka ENERGY! 🔥

An increase in ATP stores = increase in performance output! 🏃‍♀️🏋️

⭐️It's not the creatine making you run faster or lift heavier... it's the creatine giving you MORE ABILITY to perform harder.

This is essential for progress in your performance.
It's not a QUICK FIX supplement... 1 dose isn't going to do it. The body needs to BUILD stores, which means consistent dosage is required. 📈📈📈

General rule of thumb is 3-5g a day (check with your nutritionist/coach etc) 💊

Creatine is not just good for the muscle 💪 but for the BRAIN performance! 🧠
Boosting cognitive function and reduces brain fog. Keeping you sharp and reactive 🧠🧠

⭐️⭐️⭐️NOT ALL CREATINE IS EQUAL - look for CREAPURE (German sourced) for quality.

Want more info? Hit me up! 💕

31/03/2026

AFTERNOON SWEET HIT! Bang for your buck... quality calories go a LONG way!

Get home from school/work/gym/life and are starving?! Looking for a sweet hit? Here's a little snap shot for you ⚖️

1x serve cake (chocolate chip loaf) 55g 🍰🍰
200cal
Protein 2.7g
Carbs 26g (highly processed)
Fats 9.5g

Rokeby Pudding (chocolate hazelnut) + 150g strawberries 🍓🍫🍓
200cal
Protein 16g
Carbs 25.4 (from natural sugars)
Fats 2.7g

SO!! Same calories but a calorie is not a calorie when we compare VALUE FOR INTAKE!

Volume eating allows you to eat more for the same amount of calories. 😮
Quality macros win everytime. 🙌

1 slice cake?? That's not going to keep you full for long... add some extras? An easy way to smash over 500calories before dinner. 🍰🧁🍫

Fruit + a sweet hit you're craving? Full of fibre for digestive health? More likely to keep you full until dinner! 🍓🍓🍫

If you're struggling to make the changes you're looking for... small swaps make a BIG difference!

Quality calories without deprivation. ❤️

Mindset is a powerful tool 🧠 HERES WHY ⬇️⬇️⬇️ A few weeks ago I ran my first race. 10k and I doubted myself in performi...
27/03/2026

Mindset is a powerful tool 🧠 HERES WHY ⬇️⬇️⬇️

A few weeks ago I ran my first race. 10k and I doubted myself in performing despite consistent training and progress. 🏃‍♀️
Fast forward ⏩ ⏩smashed by expectations with a great time and successful outcome. 🏅

The issue? 🛑

Race photos come out and I forget about the race. The achievement and hard work I put in to get there.
Do you know what I thought? 💭

'I need to go on a cut' 'I need to lean out' 'I should train legs more I'm not happy with them' 'I hope no one saw these' 'maybe I don't look the way I think I do' ... and so on.

This absolute negativity can overshadow all the achievements.
If we decide to make a change... absolutely. Go for it! 💪💪 But for the right reasons.

Do not let the negative overshadow the achievement:

10k under 45minutes. ✅
1st in my category ✅
Ticked off my first race successfully ✅
Beyond excited to do another ✅

Our self-doubt is powerful, shift the focus and look at the achievements over the head games.

Change for you. Chase the goals. Celebrate the wins.
We work too hard to let it slip away so easily 💕💕

Address

Cowra

Telephone

+61488158669

Website

Alerts

Be the first to know and let us send you an email when Evolve Nutrition posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Evolve Nutrition:

Shortcuts

  • Want your practice to be the top-listed Clinic?

Share