Evolve 2 Thrive

06/11/2025

You don’t want to be in a calorie deficit come silly season & let me tell you why….

The thing is, you fall into the same cycle year after year.

A quick 8 week challenge, restrictive low calories. You go super hard into summer because you want to get shredded for that summer bikini. 👙 🌞

You cut out your favourite foods, skip meals, feel like s**t & remember how much you hate dieting.

So December rolls around, you have all these Christmas parties, events & celebrations.
🎉🍾🥂

What happens? 🤔

You say fk it, too hard basket.

We’ll pick things back up in Jan
☕️🥗 VS 🍫🍪🍩🍦

Has this on / off switch ever worked?

Of course it hasn’t…

& that’s why nothing has changed.

Even though you think each year will be different.

Your year will be different when you realise it’s not a diet, but a lifestyle.

You don’t need to be in a calorie deficit forever, you just need to learn the next step.

Your journey has a series of stages.

Coach Mads & I implemented a reverse diet blueprint with our clients following their mini cut so they could start learning how to master maintenance to create more food freedom.

When you can let go of this concept of trying to be smaller & forever trying to diet, you’ll see what’s truly possible. ✨

The silly season is a time to live life and enjoy.
You can’t possibly do that when you spend forever dieting.

This is why we created our FREE master class “Beyond the Calorie Deficit”, & it’s running Thursday 13th Nov, 7pm AEDT.

If you want to start learning what a reverse diet is & how to implement it,

comment below ‘REVERSE DIET’ & I’ll send you a video explaining our exact process 🔥🔥🔥

06/11/2025

My 3 hacks to feeling FULL in a calorie deficit

1️⃣✅ Structured meals packed with protein, veg and fibre (a planned breakfast, lunch, dinner & snack). High food volume, lower calorie meals 💯

2️⃣✅ Plenty of water & hydration. 2-3L daily. Take a water bottle with you and keep it on you all day. Between meals, herbal teas are my go to.

3️⃣✅ Spacing out your meals & setting specific meal times because when you skip meals due to being busy, you are going to be way more likely to over consume snacks or binge in the evening. You’re better off having breakfast & feeling full and then you’ll be less likely to snack.

After simple easy ingredient swaps that will provide MORE FOOD VOLUME for less cals?

Comment below ‘SWAPS’ & I’ll send it your way
🙏🏻🤍

04/11/2025

“I can’t afford it”

“Eating healthy is expensive” 🥗🐟
compared to what? Your weekend takeaway stop that is the same price as your weekly grocery shop?

“That’s a lot of money” compared to what? The cost of lash extensions, lip filler, skin products & impulsive online shopping? 🛍️

Did you know drinking water is free. Walking in nature is free, journaling is free & a weekly gym membership is less than your weekly coffee order?

You could afford to prioritise your health if it really was important to you.

You can either spend money on things that add no value or benefit to your life or wellbeing (I.e. drinking all weekend that blows calories, money & makes you feel like 🗑️) OR you can invest your time & money into things that add value & give you a greater health benefit in return (I.e. going to the gym & cooking your own food which results in fat loss).

The two are very different ❣️‼️

The question you should really be asking yourself is how much is it costing you to stay the same?

04/11/2025

Imagine being able to eat more food & over time actually look leaner….

Hate to be direct with you, but it’s possible & I know you don’t believe me.

HOW? You must be thinking…

The thing is, you skipping meals, cutting carbs and living off coffee only leads you to binging later.
☕️🥗 VS 🍫🍪🍩🍦

You restrict your calories to lose weight, but the truth is you can never stick to it.

You only ever track your food in a deficit and pretend the snacks you consume later in the evening and on the weekend don’t exist.

So what actually is the point of a restrictive calorie deficit if you can never stick to it? 🤔

When you tell me you eat 1600 calories.
I guarantee you’re not.

We do things differently.

We help our clients get out of restrictive calorie deficits so they can create more consistency, a more realistic game plan & more food freedom so they can finally see the results they’ve been looking for.

Bec went from eating “1600 calories” to 2400 & completely changed her body composition.

By getting out of a deficit, increasing calories over time and following a specific reverse diet blueprint, she was able to drop body fat & look leaner despite the scale barely budging.

When you can let go of this concept of trying to be smaller & forever trying to diet, you’ll see what’s truly possible.

You don’t need to deprive yourself forever.

If you want to learn this exact process of a reverse diet & how to implement it,

comment below ‘EAT MORE’ & I’ll teach you how 🔥🔥🔥

03/11/2025

Who thought fat loss had to be so hard? 🤔
It’s actually quite simple when you know what very easy swaps to make.

I wanted to simplify this for you.
If you comment below 👇 SWAPS ⤵️ I’ll send over my full guide you can download

03/11/2025

4 THINGS TO KNOW
If you’re trying to create a tiny waist & an hourglass back.

The most important one is to TAKE your progresss pics instead of relying on the scale number.

If this resonated & you’re sick of programs that aren’t helping you build the shape you’re looking for, comment below 👇 ROUTINE ⏳for this 4 day workout split

Be following for more 🔥

02/11/2025

02/11/2025

Surrounded by grazing boards this weekend or want to make one with less calories?
🧀🥨🥐🥯🍇🍒

Let’s make one but with these smart swaps ➡️
Don’t forget to SAVE 🫶⬇️

31/10/2025

To the ladies out there always having those sugar cravings, this is for you!

I’ve been loving these Biscoff cups in Bali from .

Like not going to lie, I’m actually obsessed. They’re heaven🙊😍

31/10/2025

COFFEEEE LOVERS….. ☕️
I hate to break it to you but living off 3-4 coffees a day and skipping meals ain’t the answer for fat loss.

I know so many of you LOVE your coffee. Here’s 3 easy swaps for you to optimise your goals.

& PS, remember that 3 structured meals per day with 30-40g of protein, an adequate amount of veg and fibre WILL support your fat loss goals better.

You don’t need to skip your daily coffee. You just need to know how to factor it in.

SAVE this & drop below your favourite choice 🤍⬇️