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Evie D Coaching, Muscle Morph, Penrhyndeudraeth, Penrhyndeudreath (2025)

21/11/2023

Team EDC is 3 years old!

What started out as a passion for fitness, spending every hour of the day researching and creating workout programmes for £10 for friends in my uni bedroom. To date, we have helped over 275 women transform their bodies, minds and lifestyles🤯.

Helping women unlock their potential and achieve confidence they NEVER thought was possible is honestly the most rewarding thing in the entire world, I feel so incredibly blessed.

In the last 12 months alone, we’ve achieved over 100 life-changing transformations, 3 client photoshoots, a live training and mindset workshop, HOURS upon hours of live calls and resources for our gals…

This is truly a dream for me and I am so grateful to every single client, past and present💭

To celebrate, I want to give back.

I’ve never done anything like this before and you may think I’m a little crazy for doing it…

But to celebrate 3 years I want to give away £3000 worth of coaching.

Myself and the team agreed we wanted to do a spin on a normal giveaway..

Rather than 1 person getting a LOAD of free stuff and the rest of you missing out, we want to split the giveaway money across 10 ladies so that we can help more of you🥹

We’re calling it our ‘give-back giveaway’ to say thank you for helping us transform so many of your beautiful lives💗

I created Team EDC to help as many women as possible break free of the yo-yo diets and also the limits they place on themselves. If you are ready to make this your reality and get in the best shape of your LIFE, this is the most incredible opportunity that we will never offer again⏳

Here’s how you can apply…
1) Like this post
2) Comment ‘CONFIDENCE’
3) Send me a private message telling me why I should pick you to receive the giveaway-funding for coaching!

Your reason can be as brief or as detailed as you like – we want to help women that are truly ready to change their lives so the more detail you provide the more likely you are to be chosen

19/05/2023

Want to achieve a hourglass physique? ⏳

These are the things you NEED to know ➡️

18/05/2023

Annabelle starting with us very much like a lot of our clients...

She was showing up to the gym consistently, using a training app (which I won't name) from an influencer that is "personalised" 👀💩

But unfortunately, her training lacked a lot of structure and intensity

Annabelle had an injury that we needed to work around; something we can do through working 1-1 with you and gathering feedback from your physio!

Annabelle wanting to level up her training, physique and mindset and that we absolutely have 😎✨

A full body recomp; waist is NIPPED, glutes are popping and most importantly we've done it to suit her lifestyle!

Rather than making random food choices, we've got a much better structure that suits Annabelle's life AND goals 🫶🏼

With both the injury, training intensity and structure AND nutrition.... this is all designed to suit your personal goals.

Every single one of our clients will have a different approach to their training, nutrition and mindset work - something you CANNOT and will not get from an app or buying a one off programme ❌

That adaptability to make changes were necessary and evolve as YOU evolve. That's what coaching is.

Annabelle is looking absolutely incredible and I can't wait to watch her and Coach Charlotte continue to progress 📈

So if you're using these apps and you're 'pretty sure' you're seeing progress...
..ask yourself: is it pushing you to your full potential?👀

If you're ready to level up your body, training AND mindset

Drop me a DM today 💞 @ Gwynedd

15/05/2023

LET THE CUT COMMENCE ✂️

10 months of being in a surplus and gaining muscle

I am READDYYYYY to get shreddy 💅🏼

Coach has set the plans for the next few weeks.

This week: deload & maintenance cals & enjoy my final 'off-plan' meal🍔

As of next week, the hammer drops. No gradual increases as we may as well have a big drop to start while motivation is high and hunger is low!⬇️

Gonna be sharing my cals and documenting my journey - please don't copy these as these are completely tailored to me. You will not see the same results copying my strategy as you are NOT me‼️

Cut starting point: 65.5kg
Cals TD: 2650
Cals NTD: 2450
Training: 5x per week + 30 min cardio. 8k steps

As of next week, the strategy will be...
TD CALS: 2150
NTD: 2040
Training: 5x per week + 60 min cardio
10k steps on training days and 12k on rest days

SUPER excited to document this and take you guys along my journey.

Feel like we've all watched me gradually gain weight for the past year so it's time to watch me do something other than eat 24/7🤣🤣

13/05/2023

Going out this weekend but don't want to ruin your progress?

Here are the tips we give our clients for managing social events / nights out 🍻

Now if you know about it in advance, CALORIE BANK!!!

You can also plan your sessions / cardio stratrgically too so you're not having to do it all hungover.

If it's a bit impromptu AKA the sun was out and the beer garden is TOO good of an opportunity to miss up on.

1. Choose smart drinks. Stick to spirits if you can - this will reduce the calories but will also help WAY better with bloating compared to something like beer or cider🍻

2. HYDRATE! It's not actually your alcohol that causes your hangover, it's the dehydration and lack of sleep as a result. Drink a pint of water inbetween alcohol rounds if you can AND hydrate well when you get home 💦

3. Sleep sleep sleep. Get a good nights rest tonight and go straight to sleep when you get home rather than scrolling for 2 hours like I do when I'm drunk🤣

4. Don't order a takeaway. Realistically, you don't need it and it's costing you both 💰💰 and calories!
Not to sound like your mum, but you probably already have cereal or toast in. Have that x

One weekend is not going to ruin your progress - but we do want to minimise the damage!

If you find this helpful or you want more personalised advice - drop me a DM :)

09/05/2023

Hayley's INCREDIBLE transformation 😍😍😍

Hayley came to us back in January wanting to lose some weight, tone up and feel incredible in herself ✨

Unfortunately, Hayley had a BAD experience with a previous coach who set her super low calories, causing what we call a binge-restrict cycle 🔂

Hayley was fed up of the yo-yo diets she'd done for YEARS and knew she needed a change.

In the last 4 months, Hayley has....

🤯 lost 9KG
🔥 dropped 15CM (6 inches!!) from her waist
📏 lost 13CM from her hips

But most importantly?

🏋🏼‍♀️ fallen in LOVE with the gym and working on herself
🍫 drastically improved her relationship with food..... including going on holiday for a week and gaining 0 weight
💃🏼 and surrounded herself in a community of like-minded women all wanting to grow!

Not to mention.. NOW PREPPING FOR A MARATHON! What a complete transformation!

Couldn't be prouder of Hayley's progres both physically AND mentally.

If you've ever been stuck in a yo-yo diet you KNOW how difficult it is to break free. Hayley's done exactly that and transformed her body in just 4 months🤯

Progress working alongside our amazing Team EDC coach!

If you want to achieve similar results and feel your absolute BEST in the next few months, please don't hesitate to drop me a message! I'll put together a free game plan for you and see how we can craft your personalised strategy 🥰✨ @ Abersoch

05/05/2023

Our MAY coaching spaces are now OPEN for women who want to transform their bodies & minds😍✨

Our no.1 priority is our clients and their results.

By this, I don’t just mean a physical transformation. We’re not here to starve you and lose 10kg in 3 weeks for a cool side-by-side pic. We are here to TRANSFORM your entire life.

We will to help YOU…
❌ Break free of the limits you set on yourself
❌ Ditch the fad diets
✅ Improve your health, motviation, energy and mood
✅ Grow muscle and get STRONG
✅ Still enjoy social events
✅ And push you out of your comfort zone to unlock the best version of yourself.

We will work closely alongside you to educate and guide you to achieving life changing results, that you can keep for LIFE. This is not a 12 week programme that you buy and forget to ever use. This is a 1-1 coaching service that will GUARANTEE you excel this summer and NEVER need to spend another penny on guides or plans ❌

Please be aware, we are very particular with who we want on our Team. Our community is important to us, this is not for those who..
❌ Don’t take their results seriously
❌ Want a quick fix
❌ Aren’t willing to put the work in.

Every single transformation, be it physical or mental, requires an element of hard work. Our aim is to make your journey as seamless and as easy as possible, but what doesn’t challenge you wont change you🙌🏻

So if you’re finally ready to make a change and invest in future you to get the results you’ve ALWAYS wanted and truly thrive. If you’re ready to level up and commit to yourself in 2023 to become the most confident, energised and empowered version of yourself? Don’t wait - start now!

Ready?

DM me “CONFIDENCE” and we’ll be in touch✨

03/05/2023

You CAN make progress while having social events

A lot of our clients have wedding after wedding coming up over the next few weeks

Plus a countless amount of bank holidays

And the sun starting to make an appearenec in the UK ☀️

It may feel like you can’t make progress with all of these temptations around you.

But you CAN: with a strategy.

If you go into it blind and go crazy on the food / drink every weekend, of course you won’t see the results you’re after.

But if you plan it strategically? Where you can fit in alcohol, meals out and spontaneous plans?

That’s where the magic happens ✨

My client Nic is the most social lady I know 🥂 she has social events almost every weekend

Yet has been able to lose 3kg and dropped 5cm from her waist in preparation for her holiday 👙

YES - it will be a bit more challenging. Afterall, nothing changes…. If nothing changes.

But it is absolutely do-able!

Don’t put your summer goals on hold because you want to enjoy yourself this weekend.

You can do BOTH.

We create our clients a personalised strategy to managing each and every social event they have. Do you want to look your best this summer while still making memories?

Slide a 👙 emoji into my DMs!

P.S miss u xx

01/05/2023

How I grow my glutes & how you can too ⤵️

I always get comments saying "it's just genetics"

"Show me a before"

In that left photo? I had already been training A YEAR.

Swipe to see a before probably 6 months of training. Unfortunately I deleted my 'starting' pics cause I didn't think they were good enough at the time🫣

1️⃣ I have trained legs 2-3x per week for the past 4 years now. I speak to a lot of gals trying to grow their glutes; but are following their boyfriends push, pull, legs split.
If you want to grow, you need to be training 2-3x week

2️⃣ I stopped copying influencers.
I used to structure my workouts enitrely off influencers and have probably bought about 10+ guides
None of them ever worked because they were never personalised TO ME. They were built around what worked for that specific influencer.

This is why you won't see the 🍑 growth your after on a £9.99/month app because it's based on AI, not individualisation.

3️⃣ I ditched the HIIT workouts.
If any of you were on fitness Insta In 2018/2019, HIIT was the fkin HYPE! I did 2-3x HIIT workouts a week which usually consisted of jumping up and down and wrecking my joints.
This has a huge impact on your training recovery (where you grow)

4️⃣I focused on my nutrition 🥯
In the left photo, I was eating 1500kcal per day and wasn't really tracking. My protein sources were usually just protein bars that I'd have on my way home from the gym🤣
In the left photo, I was eating near 3k+ calories per day and 175g protein, distributed into 4 servings.

5️⃣ my training intensity DOUBLED and exercise selection
Rather than doing random exercises each week that would give me a good burn, I now focus on progressively overloading the same lifts & choosing movements that grow 🍑 for ME. This is why I, as a coach, HAVE a coach to ensure we're always making the smartest moves 🤓

Most importantly? I was consistent.

It won't happen in 8 weeks - this takes TIME.

Be patient & fall in love with the process - the glutes will follow🍑

Do you want a personalised glute growth strategy? I want to help YOU! DM me "glutes" and let's chat🍑🤍✨

26/04/2023

Did you know a massive 80% of diets fail?

It’s no surprise you’re frustrated. If you’ve been trying to lose a bit of weight for years but keep yo-yo’ing, this one is for you. Here’s why your diets aren’t working⤵️

Your calories are too low.
Your food volume is too low.
You make unsustainable changes like cutting out whole food groups (i.e carbs).
You cut out your favourite foods (i.e chocolate, wine) and so you can’t stick to it
You set unrealistic standards
You’re not eating enough protein
Your fats are too low (important for satiety!)
You have no one holding you accountable
Your peer groups aren’t supportive
Colleagues in the office don’t get it - poor willpower to resist the biscuits!
You haven’t yet built discipline

There are SO many reasons as to why you can and do fail your diets. I used to fail every single diet I ever tried and thought it was all me!

I thought I had s**t discipline and I’d never achieve anything.

Until I was introduced to macro tracking and had the accountability of a coach!

All of a sudden, sticking to my diet seemed easy! And even when it wasn’t, I had a coach to message and ensure I stayed on track or made good food choices at events.

If you’re currently dieting for summer or for a holiday, don’t let this one fail. Become the 20% that smash their diets and keep the weight off.

If you’d like a FREE action plan as to what you need to do to lose fat and achieve your goal body by Summer, DM me “80%” and I’ll know exactly what you mean 🙌🏻

25/04/2023

There's 5kg between these photos...

And that's not 5kg down

That's actually 5kg up🤯

Cali joined the team back in September.

She was struggling with her relationship with food and knew she needed to make a change before she fell into an even worse trap with restriction.

Cali and I worked super closely with her nutrition, making sure we increased calories gradually 📈

We also worked on implementing non-tracking days, and improving portion sizes! This massively helped with a reduction in snacking and big sugar spikes

Once Cali's nutrition was in a good place, we placed 100% focus on training and intensity 😎

Making sure Cali was pushing close to failure with good ex*****on, and training for enjoyment not punishment!

Cali actually said this photoshoot was the most confident she's ever felt.

If you've ever struggled with your body image and relationship with food, you know doing a photoshoot like this just seems totally crazy.

But to do it and feel CONFIDENT, having gained 5kg and eating almost 1000 calories more a day?

Well it's a pretty fkin proud coach moment ❤️

Not to mention Cali's grown her glutes by 13cm along the way🫣🍑

From a structured training programme, gradual increase in cals and CONSISTENCY.

So proud of you gal. Here's to the next shoot🥂

22/04/2023

I haven't felt very confident this holiday.

I've felt really crap in a bikini and wanted to hide my body.

Not what you'd expect from a coach who preaches working on yourslef and feeling confident, right?

But I want to be 100% transparent on this page.

As much as I preach confidence - I also preach committing to ONE goal.

Right now - I'm 10 months into a gaining phase.

I feel extremely uncomfortable, I'm 10kg heavier than when I last wore a bikini and carrying a lot of extra body fat

But this is where that committing to ONE goal comes in...

You see if I was to diet for every holiday, or every big life event

I probably wouldn't see the muscle growth I want to as a natural female 🍑

And as much as it sucks to feel crap in a bikini right now, surrounded by women with washboard abs and a nice tan

That's just NOT productive for my long term goals

I used to diet everytime a holiday came around because I didn't want to feel out of place as I do now.

But you have to recognise that growth is uncomfortable

So many fitness people preach getting uncomfortable yet all they ever do is diet.

Yes you've felt hungry but have you ever actually got uncomfortable the other way?👀

If you want to achieve amazing results - it requires amazing commitment; in EVERY phase 💞

I don't really struggle with comparison but this holiday being around so many admirable people has caused a bit of the old comparison syndrome.

Remember it's a part of the process ❤️

Just want to be as honest as I possibly can!

19/04/2023

Real talk.

You've felt s**t in everything you've worn for a while now.

Things don't quite sit right, and you're picking yourself apart in the mirror wishing you could just look like one of those TikTok girls.

But the reality is - you're not them.

And you're going to continue to feel s**t until you DO something about it 🤷🏼‍♀️

It's all well and good blaming genetics or your job or the kids

But making these excuses isn't getting you any further

You can continue to sink, feeling worse and worse

Watching your energy levels drain and your mindset slip down the drain

Or you can force yourself into action

YOU can make the decision to change

No more waiting for Monday, no waiting for the new year

(Because P.S.... we're 4 months in 2023 already)

I'm not saying this to shame you or make you feel crap

I'm saying it because I've been in your EXACT position

Wanting to change but 0 effort to commit

Yet feeling awful and genuinely hating how I looked

NO one but you can decide to do it

The ball is in YOUR court.

18/04/2023

A week of learning to become the best possible coaching team 💞

This week I've been in Dubai for inner circle event - which is a high level business / coaching development group.

I have honestly learned so much about levelling up our system, our team and our client results & success 🤯

Not only that, but I've networked with some of the best coaches in the industry which has been mind blowing in itself 🧠

Truly grateful for this experience and I cannot WAIT to level up Team EDC 💞✨

We invest so much money and time as a team to become the best female coaching service in the industry.

Myself, Annie and Charlotte are always completing new courses, reading and developing our knowledge.

Can't wait to show you guys what we're up to👀

Watch this space 💃🏼

17/04/2023

"Your coaching has been life changing. I cannot give you enough credit for the amount of work you put into me and your clients” 🥹💗

Meet Tori; our absolute ROCKSTAR client working with coach Charlotte.

Tori joined the team wanting to lose some weight, but most importantly change her lifestyle and become healthier, happier and more confident✨

Over the last 10 months, Tori has worked SUPER hard to cultivate the confident woman she wanted to become.

Tori has…

⬇️ dropped from a 39” waist to a 32” waist (16.5cm down!)
🔥 torched 10kg worth of body fat
🏋🏼‍♀️ gained a LOVE for working out and getting strong

All while enjoying her favourite foods and social events.

Tori now “tackles everything that life throws at me head on & I don’t dwell on the inconveniences or struggles”

When I say this is NOT just a workout programme or diet plan - I mean it.

We’re teaching you day in and day out how to handle situations, building a resilient mindset, and becoming so much stronger both physically AND mentally 🧠

This is about a whole life transformation - not just a quick fix for summer.

If you want to GENUINELY change your life and your mindset, we can help you.

This doesn’t come easy; but with the right support, motivation and guidance we can help you achieve exactly what Tori has✨

If you’re ready this thinking, f*ck, I want that?

DM me today - we can get you started on a fully bespoke programme to guarantee you the life, body and mind you’ve always wanted.

Evie D Coaching