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 📲

02/02/2026

Ladies, it’s not always about looking for the lowest calorie option and the lowest carbs 🙈👇

Hear me out- you do NOT need to live off spud lite potatoes for the rest of your life.

Let me tell you why! ⤵️ 🥔🍠

You should not be spending 12 months of the year in a calorie deficit and if you are, it’s exactly why you’re still struggling to lose weight.

A calorie deficit should approximately last a total of 8-16 weeks (unless you’re a body builder) and that’s because most of you can’t stick to a deficit longer than that.

Time at maintenance improves your adherence, allows you to be more consistent & gives your body a chance to train better, get stronger & build more muscle.

Then your body will become better at burning calories at rest & you begin to acquire much more flexibility and freedom with food.

Moral of the story- when your calories are at maintenance and you’re no longer in a deficit on poverty cals, enjoy the bread, pasta and rice.

You don’t need to live off pumpkin & spud lite potatoes forever 😌🤝

And if you’re looking for a full calorie comparison guide, comment below SWAPS ⤵️🔥



Then
I do love spud lite potatoes but I’m strategic with what and how I eat depending on the phase.

The reason you

01/02/2026

You’re still feeling soft & don’t know why?

👇🙈You workout 3-5 times per week.. but it’s a mix of everything. Running, weights, Pilates, classes.

👇🙈You eat “eat healthy” (most days)

👇🙈You’ve tried tracking your calories but find it overwhelming & extremely tedious

👇🙈You know you need to get into the gym & lift weights in order to “tone up” but that scares you so you avoid it.

👇🙈 You save all these influencer recipes but none of them are specific to your actual macro targets.

👇🙈You know it’s nutrition that’s letting you down & you need to understand it more.

👇🙈 You want simple training & nutrition tips with no BS approach that actually make sense.

👇🙈 You follow all these fitness people but are overwhelmed & don’t know who to actually believe.

✅ Follow me because I make losing fat & building muscle in your 30’s & 40’s simple.

Comment below RECOMP 👇 & start here

01/02/2026

in Essendon is the new Yo-Chi 🍦🍓
& I are quite literally obsessed.

Sometimes we like to enjoy the foods we love, even if they are extremely calorie dense.

No foods are off limits, it’s learning & understanding exactly how to factor them into your week.

Yes, I’m a coach.Yes, I care about my health.And yes… I still eat fast food sometimes 🍔🍟Being healthy doesn’t mean being...
31/01/2026

Yes, I’m a coach.
Yes, I care about my health.
And yes… I still eat fast food sometimes 🍔🍟

Being healthy doesn’t mean being perfect, it means making choices that work for your life.

So here’s how I would order a more suitable option from the following fast food chains if I was on a fat loss journey without the stress of feeling ‘off track’ or ‘guilty’ when I can’t ‘stick to the plan’.

You can still hit your goals and incorporate fast food, it’s just about knowing what to choose and how to factor it into your week.

👇 Want more fast food recommendations for when you’re on the go?

Comment 🍔FAST FOOD 🍔and I’ll send you my free guide to help you this weekend.

healthylifestyle

29/01/2026

Alanah has lost 17.5kg & this is exactly how!
⤵️

This story is rather personal, super empowering & extremely emotional.

I’ve known Alanah for 22 years & seeing how she has evolved & conquered the last 12 months has been so god damn incredible.

This is a whole entire body, mind and life transformation.

A lot of mums use time and money as their excuse not to make a change.

Alanah became a single mum last year, surviving off one income, left a relationship that was no longer working, picked herself up & committed to showing up for herself to be the best mum she possibly could for her little boy.

I interviewed Alanah on the whilst I was in Melbourne & actually cried during this episode.

I am beyond proud of this woman & I highly encourage you to go listen to her story to prove that YOU also are capable of so much more than you realise.

Here’s the thing, there are actually so many single mothers inside our program changing their lives and becoming happier and healthier by putting themselves.

Comment below ALANAH ⤵️🎙️ to listen to the full blueprint of how we achieved these results whilst working through the hardship of life & all the challenges along the way xx

& if you are ready to make a change for yourself, DM me READY & we’ll help you get there too!

SAVE THESE OVERNIGHT OATS RECIPES 🫐🍓Here’s exactly how to add more flavour & creativity to your daily proats. What I lov...
28/01/2026

SAVE THESE OVERNIGHT OATS RECIPES 🫐🍓
Here’s exactly how to add more flavour & creativity to your daily proats.

What I love about oats is that it’s high in fibre, keeps you full and so versatile.

You can switch it up in so many ways.
Here’s 4 versions you need to save & try!

Want more high protein OAT recipes just like this?

comment below ⬇️ OATS 🫐🍯🍓

For simple daily nutrition tips without the BS, follow for more

28/01/2026

Your body is a reflection of your discipline and level of self respect. 🤝🔐

The women that are strong, have muscle density & are lean look incredible because they’ve endured hard work, temporary pain and sacrifice to look that way.

Sure some women may naturally be skinny, but to actually look ‘toned’ and have muscle definition, that actually requires a lot of hard work & discipline that so many people aren’t willing to do.

It’s also many years of showing up and committing to YOU.

When you put everyone else before yourself that says a lot about the level of self respect you’re willing to put up with.

If you can invest crazy amounts of money into weddings, house renovations, private school fees and everything BUT yourself & your health, you are quite literally holding yourself to such a low standard.

You deserve more.

Investing time & money into improving your health & body isn’t selfish & certainly isn’t something you should feel guilty for.

It breaks my heart to see so many mums settle for less because they simply don’t think they deserve to prioritise themselves.

Hold yourself to a higher standard 🥹🩷
Be the role model you say you want to be by putting yourself first.

27/01/2026

The reality of living out of a suitcase 🤣
People find my life so fascinating & wonder how on earth I do this. So if you’re planning a big trip, I thought I’d share exactly what & how I’ve packed for 45 days in Bali.

Ps, I’ve actually packed more this time than I did for 9 months last year 🤣

4 reasons you still feel soft & not toned 👇😩Swipe across ➡️Wanting to look more defined, with less body fat is what we c...
26/01/2026

4 reasons you still feel soft & not toned 👇😩

Swipe across ➡️
Wanting to look more defined, with less body fat is what we call ‘BODY RECOMP’.

Unfortunately you are so focused on losing weight and seeing the scale drop that you actually self sabotage yourself from the results you’re actually seeking.

If you are trying to drop body fat, but also want that muscle definition, you need to hear this 🔻

There’s 5 common mistakes most women make when trying to tone up.

I simplify these mistakes & explain where you’re going wrong (and what to do instead) in this one simple video.

Comment below ⬇️ RECOMP if you want to watch it 🔥💪

25/01/2026

Let’s break down my SUMO DEADLIFT
Part 2 of Sesh 2 with 🏋️‍♀️

Continuing to focus on BREATHING & BRACING.
Last video we broke down the conventional deadlift & in this video it’s the sumo deadlift.

Most people say they hate exercises when they lack the confidence or don’t know how to execute properly.

Use these cues to help improve your own deadlift form & keep following along for parts 4 & 5 of this series.

This is your reminder that no matter how long you’ve been lifting for, there’s always more to learn & ways to improve.

25/01/2026

SUNDAY RESET WITH ME ✨💞🧘‍♀️👇

Here’s how a good Sunday looks to ensure I roll into Monday feeling refreshed, calm & productive.

1️⃣ No phone / digital detox for at least 2-3 hrs
2️⃣ A run to the beach or yoga
3️⃣ Beach steps
4️⃣ Goal setting & weekly intentions
5️⃣ Physical diary & google calendar set up
6️⃣ All meals planned out & pre tracked, fridge stocked with fresh produce
7️⃣ Connect with family / friends through a phone call
8️⃣ Any life admin to do’s
9️⃣ Clean space & all laundry done. This means house chores, fresh sheets & a cute new candle everything smells good.

You’ll be so amazed how amazing you feel getting to bed with a clean space & fresh sheets , knowing your meal prepped & organised for your week.

This is weekly non negotiable for me & it truly makes a huge difference.

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