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Monday 7am - 10pm Tuesday 7am - 10pm Wednesday 7am - 10pm Thursday 7am - 10pm Friday 7am - 6pm Saturday 7am - 5pm Sunday 9am - 2pm

Evolve Coaching & Fitness

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Evolve Coaching & Fitness

Evolve Coaching & Fitness is a team of highly trained professionals who specialise in areas such as

Evolve Coaching & Fitness is a team of highly trained professionals who specialise in areas such as weight loss, strength training, nutrition, injury prevention, rehab, posture correction and more. We have worked with athletes as well as contributed to life changing results in those suffering with long-term mental and physical health issues. We assess our clients’ mindset and physical capability in order to design bespoke programs specific to their goals and current ability. We make it a priority to ensure our clients’ plans are sustainable around their current lifestyle and guide them to a healthy lifestyle resulting in improved habits and long-term results.

22/05/2024

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

19/02/2023

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

16/02/2023

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

21/11/2022

Pre and Post exhaust training is a great way to encourage you to tweak your approach to your workouts. It offers a way to work your muscles differently when you're having problems getting a certain muscle or group of muscles to grow.

At Evolve, our coaches always ensure our clients have a thorough understanding of each exercise before taking them through it which ultimately minimises the chances of them incurring an injury.

This style of training is a great way to work through any mental or physical plateaus you might face. It really can help to fire up your motivation which will help you to see your training programme through.

17/11/2022

𝗪𝗵𝘆 𝗱𝗼 𝗽𝗲𝗼𝗽𝗹𝗲 𝗽𝗹𝗮𝘁𝗲𝗮𝘂 𝗱𝘂𝗿𝗶𝗻𝗴 𝘁𝗵𝗲𝗶𝗿 𝘄𝗲𝗶𝗴𝗵𝘁-𝗹𝗼𝘀𝘀 𝗷𝗼𝘂𝗿𝗻𝗲𝘆?

It's normal for your weight loss to either slow down or sometimes come to a complete stand still, especially if you haven’t made further changes on how you’re expending your energy, or if you haven’t made further reductions to how many calories you’re consuming.

Introducing small amounts of cardio at the end of your session is a great way to encourage weight loss. Start by performing 5-10 minutes at the end of one or two of your weight training sessions. Avoid adding cardio into every one of your training sessions though.

𝗛𝗶𝘁 𝘁𝗵𝗲 𝗹𝗶𝗻𝗸 𝗶𝗻 𝗺𝘆 𝗯𝗶𝗼 𝘁𝗼 𝗿𝗲𝗮𝗱 𝗺𝘆 𝗹𝗮𝘁𝗲𝘀𝘁 𝗯𝗹𝗼𝗴 𝗼𝗻 𝗵𝗼𝘄 𝘆𝗼𝘂 𝗰𝗮𝗻 𝘀𝗲𝘁 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳 𝗿𝗲𝗮𝗹𝗶𝘀𝘁𝗶𝗰 𝘄𝗲𝗶𝗴𝗵𝘁-𝗹𝗼𝘀𝘀 𝗴𝗼𝗮𝗹𝘀.

14/11/2022

In order to build size, you need to be strong enough to lift heavier weights. The way to do this is by increasing the volume of your sets which will help with developing and building muscle. This will ultimately lead you to be able to lift heavier weights.

Staying at 8-10 reps for too long won’t help you to develop or grow. Being able to lift heavier weights will naturally increase as you increase the volume of your sets.

𝗜𝗳 𝟮𝟬𝟮𝟮 𝗶𝘀 𝘁𝗵𝗲 𝘆𝗲𝗮𝗿 𝘆𝗼𝘂 𝗮𝗿𝗲 𝗱𝗲𝘁𝗲𝗿𝗺𝗶𝗻𝗲𝗱 𝘁𝗼 𝗽𝗿𝗼𝗴𝗿𝗲𝘀𝘀 𝘁𝗼𝘄𝗮𝗿𝗱𝘀 𝘆𝗼𝘂𝗿 𝗴𝗼𝗮𝗹𝘀, 𝘁𝗵𝗲 𝗘𝘃𝗼𝗹𝘃𝗲 𝘁𝗲𝗮𝗺 𝘄𝗼𝘂𝗹𝗱 𝗹𝗼𝘃𝗲 𝘁𝗼 𝗵𝗲𝗮𝗿 𝗳𝗿𝗼𝗺 𝘆𝗼𝘂. 𝗪𝗲 𝘄𝗶𝗹𝗹 𝘄𝗼𝗿𝗸 𝘁𝗼𝗴𝗲𝘁𝗵𝗲𝗿 𝘁𝗼 𝗲𝗻𝘀𝘂𝗿𝗲 𝘆𝗼𝘂 𝗴𝗲𝘁 𝘁𝗵𝗲 𝗿𝗲𝘀𝘂𝗹𝘁𝘀 𝘆𝗼𝘂 𝗱𝗲𝘀𝗲𝗿𝘃𝗲.

10/11/2022

𝗪𝗵𝗮𝘁 𝗱𝗼 𝘆𝗼𝘂 𝗸𝗻𝗼𝘄 𝗮𝗯𝗼𝘂𝘁 𝗛𝘆𝗽𝗲𝗿𝘁𝗿𝗼𝗽𝗵𝘆 𝗮𝗻𝗱 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴?

Hypertrophy training focuses on developing and increasing the size of your muscles. This is done by increasing the overall volume of your workout (sets x reps).

Strength training refers to increasing the ability of a muscle to produce force, which is done through lifting heavier weights (above 85% of 1 rep max). It involves the performance of physical exercises that are designed to improve strength.

The exercises and equipment used for strength training and hypertrophy training are pretty similar. The main differences between the two types of training are:

🟢 Training volume: The number of sets and reps you perform during each exercise
🟢 Training intensity: The actual weights you lift
🟢 Rest: The amount of rest time between sets.

𝗛𝗲𝗮𝗱 𝗼𝘃𝗲𝗿 𝘁𝗼 𝗺𝘆 𝘄𝗲𝗯𝘀𝗶𝘁𝗲 𝘁𝗼 𝗰𝗵𝗲𝗰𝗸 𝗼𝘂𝘁 𝗺𝘆 𝗹𝗮𝘁𝗲𝘀𝘁 𝗯𝗹𝗼𝗴 𝗮𝗯𝗼𝘂𝘁 𝗵𝗼𝘄 𝘁𝗼 𝗰𝗼𝗺𝗯𝗶𝗻𝗲 𝗵𝘆𝗽𝗲𝗿𝘁𝗿𝗼𝗽𝗵𝘆 𝗮𝗻𝗱 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗶𝗻 𝘆𝗼𝘂𝗿 𝗽𝗿𝗼𝗴𝗿𝗮𝗺𝗺𝗲.

04/08/2022

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.

27/07/2022

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.

19/07/2022

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.

Address

London

Opening Hours

Monday	7am - 10pm
Tuesday	7am - 10pm
Wednesday	7am - 10pm
Thursday	7am - 10pm
Friday	7am - 6pm
Saturday	7am - 5pm
Sunday	9am - 2pm

Telephone

+442080499330

Website

https://evolvehealthcoaches.com/

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