Evolve 2 Thrive

Evolve 2 Thrive I build strong, confident women with a no BS approach

→ QUIT DIETING, change your body & life for good
→ DM 'EVOLVE' to find out how 📲

03/06/2026

This is Katie 7kg down.
Size 10 dress, feeling & looking incredible on her wedding day.

Mum of 4. Husband working away FIFO. Solo parenting.

Never invested in herself before.

She came to us exhausted from years of yo-yo dieting, mum guilt, and an all-or-nothing relationship with food that had never been fixed, just repeated.

She had a wedding & a goal.

We gave her a structured training program she could do at home around managing a household & 4 kids.

A personalised nutrition plan that fuelled her body instead of starving it.

This included deeper mindset work & ongoing 1:1 accountability she’d never had before.

She walked into that wedding wearing that size 10 dress she dreamed of.

And she felt AMAZING! ♥️

But Katie’s journey didn’t stop after the wedding - she has kept going! And this is where so many of you go wrong!

You’re looking for quick fixes that don’t last.
You’re looking for the goal to get you to your wedding, but what about after it?

You finish your FAT LOSS phase and think you can figure the rest out for yourself, but that is how you end up stuck in the same yo-yo dieting cycle and re-gain all the weight you lost.

How many times have lost and regained the weight?

When are you going to be ready to stop dieting and start finding a more realistic solution?

This is why Katie has gone through a REVERSE diet where she’s actually been able to sustain these results and continue her progress further.

This is the step that so many of you actually need instead of another diet.

If you want to learn this exact strategy,
COMMENT below REVERSE 🔄 ⤵️and we’ll teach you how.

02/06/2026

A day in my life as the business owner of an online coaching company & digital nomad living in Bali 💻📲✌️🤯

The funniest part of all this is I work 10x more hours than I ever did as a teacher 👩‍🏫

The freedom to work from anywhere is the real perk, but let’s be real I spend more hours at a screen than I do in a pool or beach club.

I haven’t even used my villa pool yet 🤣

My favourite thing about Bali is the convenience of life.

Everything is EASY & seamless which is perfect for any busy woman running a business.

Outsourcing things like my meal prep, laundry & house work has been a game changer. I have bought back SO MUCH TIME which enables me to be more productive in the business.

In terms of fitness, Bali has to be the easiest place for you to be in the best shape of your entire life.

Healthy eating is soooo accessible. Even when socialising / dining out.

You have the best gyms with unreal facilities & aesthetics, recovery, DIY menus where you can build your own meal plans, track macros & dine out with complete control over your protocols.

Despite the crazy hours I spend working, my nervous system is the most regulated it’s ever been.

This environment keeps me calm, focused & disciplined.

I am genuinely happier & surrounded by ambitious, career driven people that carry positive energy.

To anyone looking for an escape to mentally reset, Bali is calling you 👀

01/06/2026

The real reason you’re starving, craving sugar and want to eat the house down every night 🙈🙈

Here’s what to do instead & I guarantee your cravings will reduce, you’ll feel more full & be less likely to want to snack.

Share this to someone who needs to hear this ❤️

31/05/2026

How well do you know your coaches?
Get to know .fit (our training specialist)& I.

Pulled this one from the archives & had to share it with you because I was in hysterics.

Laughing at us because this is quite literally the dynamic of what it’s like working with us.

Poor 🤣🤣.

On a serious note, I love how fun the 3 of us are as a team.

Truly blessed & grateful to have such superstar coaches in the Evolve 2 Thrive team.

If you want to get to know us better, head to Episode 113 on Spotify for the “Behind the Scenes of Online Coaching & Leading A Team with & .fit

31/05/2026

Your ultimate fat loss GROCERY LIST to get ahead this week.

Sunday is meal prep day & for most of you, you’re heading to the grocery store not knowing what to buy or what swaps to make for fat loss.

It’s honestly the most frequently said thing in my DM’s.

So to help you, I created the ultimate fat loss grocery list for both COLES & ALDI.

Comment below GROCERY LIST for the Coles staples you need. 🛒🥙

Comment below ALDI if you shop there instead 🛒🍜

A lot of women say they want “balance” with food… but they’ve never built the foundations required to actually do it in ...
30/05/2026

A lot of women say they want “balance” with food… but they’ve never built the foundations required to actually do it in a way that maintains results.

Real flexibility doesn’t come from guessing or winging it.

It comes from education.

Learning:
🤎 calories
🤎 macros
🤎 portion sizes
🤎 how your body responds to food

That foundation phase=
tracking, weighing food & building awareness

This phase is not designed to be restrictive forever.

It’s there to teach you the skills required to eventually eat with MORE flexibility, confidence and freedom long term.

Because once you understand your own threshold for balance, everything changes.

You can enjoy dinners out, cocktails, holidays, weekends away, and still know how to pull yourself back into alignment without guilt, obsession or spiralling.

Years of training and tracking my macros now enables me to actually live a balanced/flexible life.

But you can’t have that balance unless you’ve experienced structure, discipline and rigidity first (because that’s where you learn and develop these skills that set you up for life)!

healthyhabits

30/05/2026

10 CARB SOURCES
I am not skipping if I want to eat more and get leaner.

1️⃣ Oats
2️⃣ Bananas
3️⃣ Berries
4️⃣ Pumpkin
5️⃣ Spud Lite Potatoes
6️⃣ Sweet potato
7️⃣ Basmati Rice
8️⃣ High Protein Vetta Pasta
9️⃣ Rice Cakes
10️⃣ English Muffins

Fat loss isn’t supposed to be complicated & carbs are not supposed to be cut.

It’s just knowing the right carbs to support your fat loss journey so you can eat more for less calories.

Save this and comment below CARBS for the full cheat sheet 💙

POV: You’re 3 years into starting the podcast you were sooo scared to start & next minute your consistency to showing up...
29/05/2026

POV: You’re 3 years into starting the podcast you were sooo scared to start & next minute your consistency to showing up regardless has you 143 episodes deep 🥹🙈🎙️

It’s crazy to think how many people put things off due to fear of failure or fear of what others will think.

Fk that.

Here’s what I know for sure.
People judge you regardless.

You will be liked.
You will be disliked.

So do the thing anyway.
The people who connect with what you have to say are the ones who matter.

Everyone else can politely leave.
Sometimes I forgot how much value people get from my podcast.

I often wake up to messages from ladies who have deeply connected or resonated with an episode.

And best believe, those loyal listeners message me when I am late to releasing the next episode.

I actually never realised how much impact it could make to someone’s life.

For someone it could be the one smallest thing that makes their day, or allows them to feel heard & understood.

The right people will find you & appreciate the value you put out.

When you genuinely care about helping people become fitter, healthier & happier versions of themself, what possibly could people be negative about?

I can’t believe it’s coming up to 3 years 😭🥹

Imagine if I decided not to start this because I was too scared of what others thought?

Imagine if I kept putting it off because I was too scared to start.

You can’t live in fear or allow it to stop you doing the things you know you want to do.

I didn’t start the podcast perfect.
I had no idea what I was doing.

Ive learnt a thing or 2 & holy crap, it’s evolved & levelled up since then.

So THANK YOUUUUU to everyone who has supported the show from the beginning.

If you are new here, I’d love you to follow & go give it some love on Spotify.

Your support is truly valued.
From the bottom of my heart, I am so grateful 💕🥹

I cannot wait to keep growing it in 2026 with you x

Busy girl lunches that actually support your goals 🤝🏼🥪You really can keep it simple, high protein, convenient and easy t...
28/05/2026

Busy girl lunches that actually support your goals 🤝🏼🥪

You really can keep it simple, high protein, convenient and easy to repeat consistently.

Here’s some easy on-the-go lunch ideas for you:
🥯 smoked salmon, cottage cheese + eggs on muffins
🥪 ham, cottage cheese, spinach + tomato on Thin

🥗 quick protein-focused combinations that keep you full without overcomplicating things

Because consistency becomes SO much easier when your meals actually fit your lifestyle 👏🏼

Comment “BUSY” and I’ll send you over more easy meal ideas 🔥

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