Evolve 2 Thrive

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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 📲

19/01/2026

BUSY GIRL MEAL PREP CHEAT CODE
Teriyaki Air Fried Chicken Edition

serves 4-
1. Chicken Breast
2. Sweet Potato
3. Bokchoy & Broccolini
4. Chicken Teriyaki Passage to Asia Marinade

You need:
An air fryer

Method:
1. Dice your bulk batch chicken (700g)
2. Pour marinade packet all over in bowl & mix through
3. Line your air fryer with baking paper & air fry the marinated chicken 10mins each side
4. Meanwhile, boil sweet potato & steam your greens
5. I personally mash the sweet potato once boiled & season with cinnamon
6. Collect total weights of cooked chicken, sweet potato & greens then distribute evenly in 4 meal prep containers.

WANT MORE BUSY GIRL RECIPES?
Comment below 🔻👇 EASY 👇🔻& I’ll send it your way xx

My 10 year rewind in one carousel postThe 2016 > 2026 snap shot 🙈Woweeee, your girl has evolved a lot 🥹A lot of mistakes...
18/01/2026

My 10 year rewind in one carousel post
The 2016 > 2026 snap shot 🙈

Woweeee, your girl has evolved a lot 🥹
A lot of mistakes, yet a lot of lessons & without these I wouldn’t have the knowledge or passion I do now.

18/01/2026

Catch up with the Evolve 2 Thrive coaches & see how our strength, mindset & nutrition workshop went yesterday!

💞

Huge thank youuuuuuu to my coaches & T for coming down form to provide quality sports nutrition education to our clients.
fit

If you just started thinking more like than instead of this, a lot would change..
16/01/2026

If you just started thinking more like than instead of this, a lot would change..

16/01/2026

PART 3- 7/11 Smart Swap Series
Sweets & Snacks Edition 🍭🍬🍫🍩🍪

Let me help you save cals & lose weight with these very simple on the go swaps.

For part 4, make sure you’re following

See you in the next 👆

15/01/2026

Real Purpose, Real Impact. Real Connections
RETREAT HIGHLIGHTS- Part 3 ✨

The real reason women are drawn to THRIVE.
Sure, the personalised training program, nutrition coaching, accountability & the app is part of it- just like every other coaching program out there.

But really, what differs is THIS.
It’s the in personal & virtual events, guest speakers we bring into our community & quality education that brings everybody together.

All of this is what really creates such an incredible transformation.

These events bring so much value & learnings in so many ways I cannot describe in words.

I personally evolved so much myself from the many retreats I participated in last year.

If you’re looking for more in 2026, a deeper quality of coaching, less surface level programs, results that actually last & direct access to incredible women levelling up in all areas, this is where it’s at.

DM me EVOLVE to learn more ✨

15/01/2026

STRENGTH WORKSHOP SAT 17TH
With .fit & I.

📍 .mvmt

Every month Tegan hosts our community strong class helping our clients gain confidence with their lifts, ease gym anxiety & level the fk up with their strength.

I truly do believe that face to face PT is where you’ll learn the most as a beginner starting out in the gym.

To see what it’s all about, lift some weights & to connect with some incredibly supportive women, we invite you to come along.

You can even bring a friend for free.

Coach will also be there & you can join us for coffee & post workout snacks afterward.

All you need to do is DM me STRONG 💪
& I’ll send you all the details

14/01/2026

Your 4 day beginner workout program to move from the treadmill to the weights area 🔻⬇️

Lately, the biggest challenge I hear in consult calls is fear of the weights area or constant anxiety because you lack confidence and have no idea what you’re doing.

So because you lack confidence, you turn up & spend 45mins on the treadmill even though you know it’s not getting you the body composition you’re looking for.

Maybe 2026 is your year to get out of your comfort zone & start doing things that will actually get you closer to your goals.

Need help?
Comment below ROUTINE 💪🏋️‍♀️for the full beginners guide to weight training so you can have less anxiety, more confidence & a stronger body.

If you’re that girl skipping meals 🍳, living off coffees ☕️, feeling flat & tired 😪 everyday, this is for YOU! I know yo...
13/01/2026

If you’re that girl skipping meals 🍳, living off coffees ☕️, feeling flat & tired 😪 everyday, this is for YOU!

I know you’re busy & on the run. You may feel like you don’t have time to eat or get a meal.

So you think, just skipping meals, ‘fasting’ or dragging meals out is smarter because then I “save calories”.

Babe, I hate to say it but depriving your body of the nutrients it needs (ESPECIALLY POST WORKOUT), is the worst thing for you to do.

If your goal is to lose fat and build muscle then you should be making it priority to nourish and fuel for your training sessions.

That means a pre & post workout meal.

Here’s what to do post workout.
A well balanced meal of protein, complex carbs and heletjh fats.

Ensure you are hydrating too!

SWIPE ACROSS to see my ideas ➡️
& SAVE for your reference 🩷

13/01/2026

7/11 SMART SWAP SERIES- Part 2 ✌️
You are all lovinggggggggg these sick so be sure to save this so you can grab lower calorie, higher protein alternatives in situations you are stuck on the go without your meal prep.

Are these options the most healthy? Probably not, but they’re better than what you’d typically get, let’s be real.

Not every day is perfect, but at least you’re trying.
Make sure you’re following for Part 3️⃣

5 BUSY GIRL MEAL PREP IDEAS Using shredded chicken 🍗 🔻⤵️Okay ladies you need to save this: 1️⃣ chicken burrito bowl 2️⃣ ...
12/01/2026

5 BUSY GIRL MEAL PREP IDEAS
Using shredded chicken 🍗 🔻⤵️

Okay ladies you need to save this:
1️⃣ chicken burrito bowl
2️⃣ chicken & veggie bake
3️⃣ chicken tacos
4️⃣ chicken pizza
5️⃣ chicken burger

I don’t know about you, but I don’t have time to spend hours in the kitchen & I sure as hell don’t want 100’s of ingredients in my grocery bill going to waste because I don’t end up using them.

✅Keep your meals simple.
✅Keep the ingredients minimal
✅Let’s not ever complicate it yeah.

Back to basics.
Basics work.

If this is your style for meal prep & you want meal planning & prepping made easy,

comment below ‘BUSY’ for more inspo just like this 🩷🔥

11/01/2026

BUSY GIRL SMART SWAP SERIES- PART #8
DAIRY Edition

If your goal is to lose fat & build muscle, make these swaps & save 100’s of calories every single week.

More often than not, a very simple SWAP to the brand or comparing food labels will make all the difference.

Don’t want to spend hours reading food labels in the grocery store?

Comment below SWAPS & I’ll send you the full cheat sheet for every part of this smart swap series 🛒🥛

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