The EvolvU Method

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The EvolvU Method

Hey! More info & offers on our website

My name's Sonja and I'm a Women's Shred & Muscle Tone Coach ☺️

i believe that through nutrition & exercise you can build a body you are PROUD of, and the 100's of women i’ve helped, prove our method works!

09/02/2026

Weekends can very quickly MAKE or BREAK your progress.

Resulting in every week, restarting day 1 over and over again.

Do you have to make SOME sacrifices for your goal, yes

Because drinking till you're blind drunk every weekend is not doing you any favours.

But a good plan allows you to still attend social events, celebrate birthdays, go to a festival and come out the other side completely fine.

Because that's life.

And if your plan doesn't EVOLV with your life, you will always be restarting from day 1, every monday.

Comment START and ill send you the steps you need to take to make sure this is your last DAY 1.

Sonja x

03/02/2026

Stop thinking about fat loss as this hustle, grind and torture process - please 🤪

You are making it harder on yourself to achieve results, when it doesn't have to be a struggle!

Comment RECIPES and ill send you my favourites from our Jan Recipe Ebook 🩷🍔

If you are a client - access all recipes via the RESOURCES section in-app ✨️

29/01/2026

Not a perfect week, but life isn't perfect!

100% consistently in ALL variables is not realistic for most people, unless in a comp prep.

For me, that meant switching up my nutrition and utilising some ready-made meals from

And this allowed me to save some time in the kitchen, still hitting my goals, and spend a little more time working on some back-end business stuff.

Is this my usual every week deal, no!

But did this routine help me achieve my goals, yes :)

This is what consistency and sustainability looks like...

Being able to switch things up (because life happens) without thinking you've ruined your diet/ results and that you need to "start again" monday.

Are you in a cycle of always "starting again"? Be honest now!

If the answer was yes, we can help 🤍🩷

🔗 on my page or DM me with LEAN and ill send you something to help !

20/01/2026

A normal weekday of eating when I’m not trying to be perfect 🍇🌮

These meals aren't "special"
They work for fat loss because they achieve MY targets for MY goals.

If you copied them, they wouldn't work for you :)

That's why we have the Monthly Recipe Vault, for those girlies who don't want coaching but do want to eat healthy (& yummy) foods to achieve their goals.

🔗 in bio

Hope these meals gave you some inspiration!

19/01/2026

When i realised i wasn't getting results it was too late.

Id already been under eating and over training for years.

My goals back then were to look like a literal bratz doll, long hair, little waist, big bum... but not to be muscular. Being strong wasn't even on the cards, I hated the way muscle looked!

I did eventually get into weights but it took years. Years of getting in my own way for fear id be too muscular, too big, or not feminine.

I also eventually started eating more, god knows how many years I spent eating like a child. The lack of nutrition and fear of weight gain really held me back.

But that's all it was, it was a fear. A fear i could have gotten over sooner if I'd had proper help & a plan.

If I was to go back to 2016, I'd tell myself to get into the gym with a coach. Work on my nutrition, gain some healthy weight. To learn from people with knowledge, train hard and enjoy food because it will all help you be the hottest version of yourself.

Id also tell myself that the hottest most confident version of me is NOT the smallest version of me.

I can't do that, but i can tell you, in the hopes that you too are aiming to be the hottest most confident version of yourself instead of the smallest.

🩷🩷🩷

#2016

Address

100 Eastern Valley Way
Canberra, ACT
2617

Website

https://form.jotform.com/220582079310046

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