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evolution Fitness & Health

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We empower men and women of all ages to transform their health, specialising in Type 2 Diabetes remission, while guiding clients toward stronger bodies, deeper sleep, balanced nutrition, and lifelong habits that stick.

24/07/2025

🔥 Summer Sizzle Without the Sugar Spike! Crispy Buffalo Chicken Wings (Diabetes-Friendly!) 🍗

Fancy a BBQ favourite that won’t derail your blood sugar goals? These Oven-Baked Buffalo Wings pack bold flavour with just 6g carbs per serving, perfect for your Type 2 Diabetes remission journey!

Why it’s great for diabetes management:

✅ Ultra-Low Carb: Only 6g carbs per serving (vs. traditional wings with sugary glazes!).

✅ High Protein: 26g of protein keeps you full and supports muscle health.

✅ Smart Cooking: Baking (not frying) cuts excess fat while keeping wings crispy.

✅ Blood Sugar Friendly: Zero refined sugars when using sugar-free sauces.

Summer-Simple Method:
1️⃣ Dry & Season: Pat wings bone-dry, then coat with smoked paprika, garlic granules + baking powder (secret for crispiness!).

2️⃣ Bake: Cook at high heat (220°C/fan 200°C) for 20 mins, flip, then 10 more mins until golden.

3️⃣ Sauce Smart: Toss in mix of Frank’s Buffalo + Sriracha + sugar-free ketchup (see tip!).

4️⃣ Serve: With crunchy veg sticks or a fresh garden salad (skip the chips!).

Top Diabetes-Friendly Tips:
▪️ SAUCE SWAP: Use sugar-free ketchup (e.g., Sukrin) to slash hidden carbs!

▪️ Portion Control: Stick to 1 serving (≈5 wings) – recipe makes 6 portions.

▪️ Balance Your Plate: Pair with non-starchy veg (celery, cucumber, leafy greens).

▪️ Grill Option: Perfect for summer BBQs, watch cooking time!

Nutrition per serving (1/6 recipe):
385 kcal | 6g carbs | 31g fats | 26g protein

🌶️ Heat Lover? Add extra chilli flakes – it won’t affect carbs!

Perfect for:
• Summer garden gatherings
• Matchday fuel (without the guilt!)
• High-protein meal prep (stores 3 days chilled)

Tag a wing-loving mate who’s managing their blood sugar! 👇

21/07/2025

This one SIMPLE trick to fix your morning blood sugar spikes!

17/07/2025

🍗 CRUNCH without Compromise! Diabetic-Friendly Chicken Goujons That CRUNCH! 🥕

Struggling to find satisfying, blood sugar-friendly swaps for your favourite crispy treats? We’ve got you! Try our Crunchy Chicken Goujons, low-GI, high-protein, and packed with flavour! 🌟

WHY THIS WORKS FOR TYPE 2 DIABETES:
✅ Smart Carbs: Rice snaps (not breadcrumbs!) = lower GI crunch!
✅ High Protein: 42g per serving → stabilises blood sugar & keeps you full.
✅ Veg Power: Carrot fries + green beans = fibre-rich sides to slow glucose spikes.
✅ No Sugary Sauces: Zesty Greek yoghurt & lemon dip (0g added sugar!).
✅ Freezer Hack: Use frozen green beans – effortless nutrition!

🔥 FLAVOUR HACK:
Add cayenne or garlic powder to the flour mix (see Top Tip!) for an extra kick; no sugar is needed.

👇 YOUR TURN!
1️⃣ What’s YOUR go-to diabetes-friendly swap for crunchy favourites? (Pork rinds? Almond flour?)
2️⃣ Try our seasoning tip! What extras would YOU add? (Rosemary? Curry powder?)
3️⃣ Tag a friend who misses crispy chicken!

TOP TIP: Add garlic/cayenne to flour for savoury depth!

14/07/2025

☀️ Happy Monday! Still riding the weekend high, but want to keep your health goals on track this week? Don’t stress, eating out doesn’t mean starting from scratch.

🍽️
"Restaurants don’t have to derail your progress! With a few clever tweaks, you can enjoy meals out confidently while managing Type 2 diabetes."

Your Monday Motivation:
🍋 Grill > Fry: Swap breaded fish for baked salmon or lemon-herb chicken.
🥬 Sauce Control: Always ask for dressings/gravy "on the side", dip lightly!
🌽 Veggie Boost: "Extra steamed veggies instead of chips, please!"
🍓 Sweet Finish: Fresh fruit salad > sticky desserts (your energy levels will thank you tomorrow!).

💡 Ethical Tip: Craving Italian? Choose vibrant marinara (tomato-based) over creamy sauces.

💬 Let’s share wisdom! "What’s YOUR go-to restaurant hack? Inspire us below! 👇"
👍 Like if this helps your Monday mindset! 🔄 Share to uplift someone!

14/07/2025

🌤️ Monday Afternoon Check-In!
Feeling that post-lunch slump? Let’s refuel your motivation! 💪

Remember: Smart eating with Type 2 diabetes isn’t about saying "no" to food, it’s about saying "YES" to feeling your best. 🌱

Your 4-Step Plate Power-Up (for tonight’s dinner!):
1️⃣ Half Your Plate = Colourful Veg/Fruit
→ Think: Steamed broccoli, roasted sweet potatoes, fresh berries. Why? Fibre + vitamins = steady energy!
2️⃣ Lean Protein Power
→ Try: Skinless chicken, grilled fish, or lentils. Tip: Trim visible fat off meats!
3️⃣ Whole Grains Win
→ Swap: White rice → brown rice, white bread → oats. Benefit: Slower glucose release.
4️⃣ Fats: Choose Wisely
→ Avoid: Fried foods/processed meats. Use: Olive oil for cooking/dressings!

💬 Share & Inspire: "What’s ONE positive change you’ve made this week? (Big or small—we celebrate it all!) 🎉👇"
👍 Like if this helps! 🔄 Share to empower your circle!

09/07/2025

🌟 Meal Prep Magic: High-Protein Lasagne for Balanced Blood Sugars! 🌟

Struggling to manage Type 2 diabetes without sacrificing flavour? Our High-Protein, Low-Carb Lasagne (just 6g carbs per serving!) is designed to help you stay on track. 🍝✨

Why does it work for diabetes management?
✅ 19g protein slows digestion, reducing glucose spikes.
✅ Minimal refined carbs (whole-wheat lasagne sheets used sparingly) keep blood sugar stable.
✅ High fibre from veggies (onions, carrots) supports insulin sensitivity.

Pair it smarter to avoid insulin spikes:
🥗 Side salad: Rocket, cucumber, and cherry tomatoes with olive oil. The extra fibre slows sugar absorption.
🥦 Steamed greens: Tenderstem broccoli or spinach for added magnesium (linked to insulin regulation).
❌ Skip garlic bread/pasta sides – they add unnecessary carbs!

Pro tip: Letting the lasagna rest for 30 minutes isn’t just for neat slices; it helps your body process the meal more gradually.

👉 6 servings | 251 kcal | Full recipe below!
Perfect for weekly prep, freeze portions for easy, healthy dinners.

Tag a friend who’d love a diabetes-friendly comfort food win! ❤️

08/07/2025

Myth Busting

Today, let’s set the record straight! 🧠⚡️Type 2 Diabetes isn’t just about sugar. It’s about insulin resistance, where your body struggles to use insulin effectively. Genetics, activity levels, sleep, stress, and even liver health play HUGE roles!
🔍 Myth: "Only overweight people get T2D."
✅ Fact: While weight is *a* risk factor, thin individuals can develop it too! Genetics and metabolic health are key.

To everyone managing Type 2 Diabetes: You are MORE than your HbA1c or glucose reading. 🫶 Some days are tough. Some wins feel invisible. But YOU are resilient, learning, and trying, and that matters.

👉 Engage with us!
Like if you learned something new!
Share to educate your network!
Comment: What’s a diabetes myth YOU’VE heard? Let’s debunk it together! 👇

02/07/2025

🔥 RECIPE ALERT: Taco Beef with Crispy Sweet Potato Cubes! 🔥

Struggling to find tasty, blood sugar-friendly meals? Our latest recipe is perfect for anyone managing Type 2 diabetes, packed with flavour and nutrition!

Why it’s diabetes-smart:
✅ Ultra low carbs (just 8g per serving!) thanks to sweet potato cubes replacing traditional tortillas.
✅ High protein (66g) from lean mince keeps you full and stabilises energy.
✅ Slow-release carbs from fibre-rich sweet potatoes prevent glucose spikes.
✅ Zero refined sugars, all flavour comes from spices and fresh veg!

Skip the boring sides! Try these pairings instead:
🌱 Protein boost: Add black beans (tinned, drained) to the mince for extra fibre.

🥬 Crunchy freshness: Serve with shredded hispi cabbage + lime juice (no sugar added!).

🫙 Gut-friendly twist: Top with fermented kimchi for probiotics.

🥑 Healthy fats: Creamy avocado slices or a dollop of Greek yoghurt (swap mayo!).

4 servings | 459 kcal | Ready in 35 mins

TOP TIP: Microwaving sweet potatoes first = extra crispy in the air fryer!

Tag a friend who’d love this! 🙌
SHARE to spread the word 🌶️

30/06/2025

Unlock Your Strength: Exercise & Type 2 Diabetes 💙

Living with type 2 diabetes? Movement is your secret weapon! 🏃‍♂️💨 Regular exercise isn’t just about fitness, it’s your ally for:

✅ Better blood sugar control (hello, steady energy!)
✅ Stronger heart health ❤️
✅ Weight management
✅ Brighter mood & less stress 😌

Your exercise toolkit:
🔹 Aerobic: Walk, swim, dance! Aim for 30 mins/day.
🔹 Strength: Lift weights or use resistance bands 2-3x/week.
🔹 Balance/Flexibility: Yoga or Pilates for stability + calm.
🔹 Quick & Powerful: Try 10-min HIIT bursts!

Start smart:
1️⃣ Talk to your doctor first – personalise your plan.
2️⃣ Check blood sugar before/during/after workouts.
3️⃣ Snack smart if glucose dips (keep juice handy!).
4️⃣ Find joy – do what you LOVE with friends! 👯

Stuck? Try these:
• "I’m tired" → 10-min power walks after meals.
• "No time" → Park farther, take stairs, dance while cooking!
• "No motivation" → Join a class or buddy up!

“Every step counts. Your strength is greater than your struggle.”

Ready to move? Tag someone who inspires you! 👇

🌟 Ready for personalised support?
Struggling to start or stay consistent? Our Remission Roadmap creates custom plans for YOUR:
→ Fitness level & health goals
→ Schedule constraints
→ Favourite activities
→ Medication considerations

Contact us for a free no-obligation 15-minute discovery call
⠀

28/06/2025

Enhancing Our Sleep Coaching Services Through Advanced Training.

Building on our Nordic Sleep Recovery Coaching certification, I’ve now completed FitPro’s “Sleep Well and Train Better: Optimising Exercise Through Sleep Using CBT for Insomnia''

This specialised training delivers actionable insights that will significantly enhance the sleep coaching side of our business. This powerful addition expands our capabilities ethically and strategically, allowing us to deliver integrated, exercise-focused sleep optimisation.

Why this matters:
This training transforms our understanding of the sleep-exercise nexus. By applying CBT-I principles and circadian science, we move beyond generic "sleep hygiene" tips to deliver personalised, outcome-driven strategies, ensuring clients truly recover as hard as they train.

27/06/2025

Woohoo! Order placed! Thank you so much to our sponsors, we couldn’t do it without you! 📚

Don’t forget! Book hunt will be underway on the 4th of July in Barnstaple’s parks! Join the event on Facebook called ‘Look For A Book’ for all the info! 📖📚

Cant wait till the 4th of July for some new books? I will be at the South Molton Summer Santa Ride Through the West Down Village Fete!

25/06/2025

Dinner Sorted: Creamy Peppercorn Chicken 🍗A Diabetes-Friendly Dinner Win!

Struggling to find tasty, diabetes-friendly dinners? This Creamy Peppercorn Chicken is a winner! Packed with protein and flavour, it’s designed to keep blood sugar stable while feeling indulgent.

Why it’s great for type 2 diabetes:
✅ High Protein (35g per serving) helps manage hunger & blood sugar spikes.

✅ Smart Carbs: Served with basmati rice (lower GI than white rice), just stick to 50g uncooked per person!

✅ Veg-Powered: Spinach & mushrooms add fibre & nutrients.

✅ No Added Sugar: Creamy sauce uses natural spices, not sugary sauces.

Per Serving: 236 kcal | 35g Protein | 12g Carbs* | 8g Fat
(Carbs rise to ~35g with rice – portion mindfully!)

💡 Tip: Swap rice for cauliflower rice to cut carbs further! Always consult your healthcare team about meal choices.

💡 Tip: Stir in extra greens like kale or tenderstem broccoli for a fibre boost! Slows glucose release and keeps you fuller longer. 🌿

⏱️ Tip: Try eating this by 7 pm + a 10-minute walk after, cuts glucose spikes by up to 22%! 🚶‍♂️✨

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http://evolutionfitnessandhealth.co.uk/, https://linke.ro/evolution

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1️⃣Nutritious Powerhouse Packed with Vitamin C, antioxidants, and just 50 calories per cup! 2️⃣Heart Health Hero Helps lower blood pressure and reduces inflammation. 3️⃣Berry Interesting Fact Technically strawberries aren't even berries - they're ''accessory fruits''! Natures sweet superfood #healthyeating #nutritionfacts

1️⃣Custom Workout Plan Tailored fitness just for you - no more generic routines. 2️⃣Realistic Goal Setting Break big dreams into achievable steps. 3️⃣Confidence Boost Transform your body and mindset 💬 evolution fitness & health #personaltraining #fitnessgoals

Ambition lights the fire 🔥Persistence keeps you moving 💪Dreams don't work unless you do, you're vision + relentless effort = unstoppable results. Success isn't a destination, it's a journey of continuous push and passion. #ambition #persistence #success #motivationmindset

Discipline isn't a prison - It's your passport to freedom 🚀 What separates dreamers from doers isn't talent, it's consistency. Every small choice, every focused moment builds the bridge to your biggest goals 💯#discipline #personalgrowth #success #mindsetmatters

No shortcuts, no magic tricks - just pure, relentless effort 💪 Success is earned, not given. When everyone else is sleeping, champions are grinding. Your dreams won't work unless YOU do. 🔥 #hardwork #motivation #noexcuses #success

Pushing past limits starts with believing in yourself 💯 When you set high expectations, you create the blueprint for your own success. Self-belief isn't just motivation-it's the foundation of achievement. 🏀#michaeljordan #michaeljordan #motivation #mindset #success

🌟Today's Reminder: Build a balanced plate for a healthier you🥦🍅 Simple, satisfying, and sustainable!#healthyeating #balancedplate #nutritiontips #wellnessjourney #eattherainbow #eattherainbow #healthyhabits #mindfuleating #MindfulEating #wholefoods #healthyliving #nutritionmatters

1️⃣ Nutrition Pillars: Build your foundation with these essentials - Macronutrients, Micronutrients, and hydration. 💪Your body deserves balance and care. 2️⃣Macronutrients: Proteins, carbs, and fats - fuel your goals with the right balance of macronutrients 🥑🍗🍠 3️⃣Micronutrients: Small but mighty 🌟Vitamins and minerals are the unsung heroes of your nutrition. 🥦🍊 Hydration: Water is life. 💧Stay hydrated, stay energised, stay unstoppable.#nutritionpillars #healthyliving #macronutrients #micronutrients #hydrationmatters #healthyhabits #wellnessjourney #nutritiontips #fuelyourbody

Fuel your body, nourish your soul 🌱 Mindful eating is the key to a healthier, happier you #mindfuleating #healthyliving #nutritionmatters #wellnessjourney #healthyhabits #mindbodysoul

Success demands sacrifice 💪The price of success is hard work, dedication, and the determination to give your best, no matter the outcome - Vince Lombardi

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Dedication is the key to transformation 💪Dedicate yourself to becoming your best self #dedication #selfimprovement #fitnessjourney #healthgoals #motivation #personalgrowth #mindsetmatters #inspiration

Fuel your goals with personalised nutrition coaching for just £172/month. 💡Whereever you're starting, we'll meet you there and guide you towards success - step by step. Ready to take charge of your health? Start today! 💪#nutritioncoach #nutritioncoaching #healthgoals #healtheatinghabits #startnow

Strength isn't about what comes easy; it's about conquering what once felt impossible💪 Keep pushing, keep growing, and prove to yourself just how strong you are. #determination #strength #OvercomingLimits

''Master the pillars of nutrition: macronutrients, micronutrients, and hydration. Balance them to fuel your body and sustain your health''#macros #Nutrition #StayHydrated #healthylife #healthy

Blueberry Smoothie Recipe

''Strength isn't measured by what you can do, but by what you've conquered''

Discipline: Today's sacrifice, tomorrow's victory

Boost your gut game! This reel reveals 4 simple diet hacks for a happier, healthier guy: 1️⃣ Diversify your plate 2️⃣ Embrace fermented foods 3️⃣ Stay hydrated 4️⃣ Limit antibiotics Learn more by contacting us today! #guthealthforlife #healthyeating #wellnesstips #digestivehealth #Probiotics #cleaneating

Last little bit. 🙂

evolution Fitness & Health

24/07/2025

21/07/2025

17/07/2025

14/07/2025

14/07/2025

09/07/2025

08/07/2025

02/07/2025

30/06/2025

28/06/2025

27/06/2025

25/06/2025

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