HEALTH//BODY//MIND

Tips, tricks and guidance to fitness and nutrition from Esme:

Hi 👋 I thought I’d share a little about my journey towards health and fitness. I’ve always LOVED food and grew up eating a healthy balanced diet but as I reached my teenage years like many, takeaways, late nights, and alcohol came into my life and my weight increased to the point where I wasn’t happy with how I felt or looked. I went on to loose about 2 and a half stone in under 6 months by severely restricting my calorie intake. I counted everything I ate- eating well below what my body needed and I was exhausted. I may of reached my “goal weight” but nothing about this was healthy, it caused me to have an really unhealthy relationship with food for years after. I was terrified of fats and carbs, would obsess over the numbers at the end of each day and I can still remember the exact calories in many items of foods now. Roll on a couple of years I joined a gym and my whole relationship with food changed. Instead of restricting calories, I began eating foods to fuel my body and athletic performance. Slowly all my fears and obsessions over food and calories disappeared. What I’m trying to say is extreme diets might seem the quickest easiest option but it can take years to heal what that can do to your relationship with food. Eat well, move often and you slowly you will feel the benefits 💜

HEALTH//BODY//MIND

What does “being physically fit” mean to you? Is it having the endurance to run a half marathon? Is it having the strength to squat your own body weight? Is it having the power to throw a ball? Or having the flexibility to touch your toes? Or is it simply being able to carry out daily tasks like carrying shopping bags, or walking up a flight of stairs without fatigue? The truth is there are so many components of fitness. All have benefits to our health, neither component is right or wrong, or better then the other. So do what you enjoy, try something new if you want too, and most importantly keep moving.

HEALTH//BODY//MIND

evolve fitness
Why lifting weights won’t make you “bulky” This is a common concern amongst females and that is, if they embark on a strength training program they will gain huge amounts of muscle and their biceps will be popping out of their T-shirt’s within a matter of weeks. Well I hate to break it to you but this just isn’t the case No 1 it’s really important to understand that lifting weights has so many more benefits then simply achieving a leaner frame and looking good in a bikini. It helps us get stronger, improves joint and bone health, reduces risk of injury and so much more Building large amounts of muscle takes time, commitment, a significant increase in calories AND testosterone which is a key element in building muscle and strength. Unfortunately for us ladies, we have far lower levels of testosterone which is why it’s so much harder for women to pack on the muscle like men can So if you want to get stronger, leaner and most importantly healthier, don’t be afraid to lift weights and lift heavy (once you have mastered the correct technique) 🙌🏻💜

HEALTH//BODY//MIND

The benefits of walking are often overlooked. Why spend an hour walking, barely raising a sweat when we (usually) have access to well equipped gyms and a variety of different classes?! Well here’s why... These are just a few of the benefits walking for 30 minutes each day can do. Improves your mood and reduces stress, Increases your cardiovascular fitness, reduces conditions such as high blood pressure, and helps with weight loss and management. If you can’t manage 30 minutes at a time because of work and other commitments here are some other ways to get your steps in throughout the day! ⠀ ⠀ 1.Get of the bus one 2.Take the stairs instead of the lift 3.Park further away when you go to the supermarket 4.Walk around while chatting on the phone or brushing your teeth 5.Walk around the block after your evening meal. Might not be the most exiting form of exercise but get those steps in and feel the benefits 💜⠀

HEALTH//BODY//MIND

Why weight loss isn’t always a measure of good health. With all the pressure from society to look a certain way, diet culture has spiralled out of control. Cutting out entire food groups, massively reducing calories and replacing whole foods with processed low fat options. What all these diets have in common is the prime focus on weight loss but what about the long term health effects that these can cause? Extreme diets put a huge amount of stress on our body’s and this can have profound consequences on our physical and mental wellbeing. Nourish your body with what it needs and deserves, and you’ll come to realise that there is no need for a quick fix or fad diet which ultimately could be hugely damaging to your overall health. 💜

HEALTH//BODY//MIND

Why lifting weights won’t make you “bulky.”This is a common concern amongst females and that is, if they embark on a strength training program they will gain huge amounts of muscle and their biceps will be popping out of their T-shirt’s within a matter of weeks. Well I hate to break it to you but this just isn’t the case.No 1 it’s really important to understand that lifting weights has so many more benefits then simply achieving a leaner frame and looking good in a bikini. It helps us get stronger, improves joint and bone health, reduces risk of injury and so much more.Building large amounts of muscle takes time, commitment, a significant increase in calories AND testosterone which is a key element in building muscle and strength. Unfortunately for us ladies, we have far lower levels of testosterone which is why it’s so much harder for women to pack on the muscle like men can.So if you want to get stronger, leaner and most importantly healthier, don’t be afraid to lift weights and lift heavy (once you have mastered the correct technique)

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