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    • Why you are not reaching your fat loss goals

      Why you are not reaching your fat loss goals: 1. Overestimating the exercise calories you have used - to lose one pound of fat you need to burn 3,500 extra calories. This means you will need to run for between 7-10 miles for seven days to lose one pound a week. 2. Eating more after exercising than you have used. 3. Underestimating the calories eaten (check packaging carefully for information – it may quote calories for 100g and you ate a 700g packet which is 7 times as much). 4. Be very careful about drinking your calories – homemade smoothies can contain 500 calories. 5. Eating/drinking more than you have cut during the week at the weekend so you are in a calorie gain and either do not lose fat or even put gain fat 6. Not getting enough sleep and rest. 7. Not managing the stress in your life, Stress rest and sleep are proably as if not more important than your diet and exercise.

    • Fat loss and muscle gain is not just exercise and nutrition

      Losing weight and/or gaining muscle is not just nutrition and exercise. The problems with most diets that people follow is that they are usually just a set of rules to follow and do not generally take into account: · Your work schedule including shifts patterns, · your social life, · your sleep hours and rest times, · your lifestyle, · your cravings, · your hormones, · your age, · your relationships and family circumstances, · your physical activity, · how tired and stressed you are, · your physical health, · your mental health, · your hydration, · your body type, · your climate, · your food preferences, · your goals (weight loss, weight gain, maintenance), · your budget, · your living situation, · your education, · your medication and supplements. The above all impact how your body metabolises food and burns the calories obtained from it. We are all individual and different and that is why even though two people may eat the same foods it will not have have the same effect on them. A healthy lifestyle focuses on food as fuel, good habits, being consistent, making the best daily choices for you and it is a lifelong journey of learning. Making small changes each day in the long term is better than going all out for a short time, packing it in and starting again. It takes time, trial and error to know what works for you. This makes life interesting so rather than trying to stick to a boring, restrictive diet that you hate and know you will abandon in a few days/weeks/months time try different foods, optimise your sleep, get plenty of rest, stay hydrated and enjoy the process.

    • Can you boost your metabolism?

      Can you boost your metabolism? Your metabolism is the internal processes that your body uses to expend energy and to burn calories. The total amount of calories (Kcal) your body uses in a day is called the Total Daily Energy Expenditure (TDEE). There are four different components to your TDEE 1. Basal Metabolic Rate (BMR) this is by far the largest proportion of calories used and is the amount of calories your body uses at rest e.g. breathing and lying down. BMR you have little control over and if you lose weight this amount becomes smaller. 2. Exercise Activity Thermogenesis (EAT) this is the amount of calories used by intentionally exercising. This again may be increased by adding in more exercise into your day. 3. Non Exercise Activity Thermogenesis (NEAT) this the amount of calories used by general activity and movement throughout the day. This is often not considered by many people but if you keep active and walk around more as well as using the stairs instead of the lift, park further away from your destination may add in more calories to your day. 4. Thermic Effect of Food (TEF) this is the amount of calories used by digesting food. Eating whole foods such as fruit, vegetables, fish, meat and whole grains will burn far more calories in a day than those used by eating ultra-processed foods.

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    • Timetable & Bookings | Evolve Fitness

      Timetable & Bookings Please find our timetable below. Please click and book any class that your membership permits. Remember if you cannot attend any class to please unbook your reservation in order to free up that space for another member to use. Unattended classes may result in penalty being given. ​ Any questions, please call or message reception. Class Schedule Dec 11 - Dec 17 ‹ S 11 M 12 T 13 W 14 T 15 F 16 S 17 ›

    • Nutrition Questionaire | Evolve Fitness

      Nutrition Quiz What color do you get when you mix blue and yellow? Brown Purple Green What is the largest planet in our solar system? Mercury Mars Jupiter Where is Budapest? Hungary Spain Portugal How many continents are there? 5 6 7 Submit Answers Thanks for submitting!

    • Personal Training | Evolve Fitness

      PERSONAL TRAINING Time To Invest in Yourself If your looking to reach your fitness goals and your ready to fully commit to making that change than our Personal Training Sessions will get you there. Your 1 on 1 45 minute sessions are tailored for you to get the results you want. Easy ? No. Worth It? Definitely ! ​ Whats Included? In addition to your PT training sessions (we cater for home visits), All personal training clients get access to our nutritionist, all scheduled classes, and the Level12 programme. ​ Interested? Call or message us today to discuss what you're looking for and how we can help. Get in Touch

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