Evolve Nutrition

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Evolve Nutrition Accredited Nutritionist, Health & Wellness Counsellor, Personal Trainer & Group Fitness Instructor

18/10/2026

Protein vs Carbs for performance.... 🏃‍♂️🏃‍♀️🏋️ 🏊‍♀️ 🚴🏼

Look at performance like building a fire 🔥
Protein = the sticks 🪵 we NEED that baseline of muscle, hormone balance & general health to build from in the first place.
However
Carbs = the fuel ⛽️ we add to burn bright!
Carbs are your immediate energy source, we throw carbs at that fire and you will burn brighter for longer giving the muscle & body something to actually survive on & work with!

Both are essential.
Balance is essential.

If you are fading when performing, if you are tired, fatigued & struggling to hit targets... chances are you need to add a little fuel to those flames. 🔥🔥

Need help?
Let me know ❤️

My absolute go to for banana muffins... or make it a loaf 👌 🍌 🫐 TIP - add 1/4 cup chia seeds. Once it's cooked you won'...
23/09/2026

My absolute go to for banana muffins... or make it a loaf 👌 🍌 🫐
TIP - add 1/4 cup chia seeds. Once it's cooked you won't even notice!! (Sneaky extra fibre)

Enjoy 💕

Beyond happy to be here again 🥰🥰Focusing on re-building fitness and strength. 🥵💪Every week is a new challenge and a new ...
12/09/2026

Beyond happy to be here again 🥰🥰

Focusing on re-building fitness and strength. 🥵💪

Every week is a new challenge and a new goal.

Every week I'm feeling better and better (with a few bumps on the road) 😬

Consistency is the absolute key to staying on track.

Build a plan. 📖
FUEL appropriately. 💪
Find your people to push you just that little bit further ❤️

Got some goals?
Let's smash them together 🥰

High Protein Salmon Pasta Salad100g Pasta 🍝 100g Grilled Salmon 🍣50g Cottage cheese 🧀 Baby Spinach 🍃 6 Cherry Tomatoes 🍅...
02/09/2026

High Protein Salmon Pasta Salad

100g Pasta 🍝
100g Grilled Salmon 🍣
50g Cottage cheese 🧀
Baby Spinach 🍃
6 Cherry Tomatoes 🍅
1/2 Lebanese Cucumber 🥒

380cal
35g Protein
35g Carbs
10g Fats

Bulk cook & Prep for the most amazing lunches or dinners on the go 🥰🥰🥰

24/08/2026

Can you build muscle in a calorie deficit...??

Short answer: Yes 🙌

Long Answer: It has conditions 📖

1) If your calorie deficit is too high (not eating ENOUGH) the body can start using muscle mass as an energy source = LOSS of muscle 👋😢

2) Are you resistance training? 💪💪
If you do not WORK a muscle it can not grow.
An efficient and purposeful plan helps work the muscles effectively for growth.

3) Are you recovering?? 😴
Rest and sleep is where our muscles HEAL and GROW! If you are not prioritising your sleep and recovery the process takes longer as we are not recovering effectively for growth.

This is the BASICS.

Your calorie deficit needs adequate macros (protein, carbs, fats) to be effective. 🥩🥑🍞
It's not just about 'eat less'
We need to look at the bigger picture on eating MORE of the right foods in a sustainable way.

Sounds like a lot right???
It doesn't have to be hard.

I can help make it simple 👌❤️

Book in for a consult to reach your goals faster 💨

24/08/2026

I have been saying for MONTHS.... When I can jog again I'll do this. When I can swim again I'll do this.... when I can ride on the road again I'll do this....

Yesterday, I got to do the things I've been working towards for months ❤️🏊❤️🚴‍♀️❤️

And it was amazing.

Some days are harder than others but the pure joy of turning 'when I can' into 'I can' is unmatched.

Keep going, it's worth it ❤️❤️



Laura

05/08/2026

WORKOUT WEDNESDAY 💪
Straightforward whole body ladder set 🔥

As the reps gone down.... the weights go up! Test your muscle endurance with this burner 👌⬇️⬇️⬇️

25/20/15/10/5
1minute Row
Barbell Bent Over Rows
Barbell Squat Presses (Thrusters)
Push Ups
Barbell Narrow Bent Over Rows - Underhand grip

Want a little more?? Go BACK UP THE LADDER!

Straightforward strength.
Free weights = Core strength 💪

Have a crack, let me know how you go!

Address

Cowra
Cowra, NSW

Telephone

+61488158669

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