In today’s episode we chat about what the true difference is between filling up your cup/tank and good old "self care"... Do you find you are putting too much pressure on yourself to spend more time on #selfcare? Try to shift your perspective to filling up your energy tank to avoid future burnout. All of our top tips and tricks will be revealed in this episode. ENJOY!

Naomi's IG: https://www.instagram.com/naomi_zeemckillop/

In today’s episode we cover the basics of nutrition, what are calories, the importance of macros, determining your nutrition around your goals, removing fear of food, embracing a building phase, reverse dieting plus sooo much more... We hope you learn something new from this episode because we truly believe in the power of education and sticking to something you can sustain for good. ENJOY!

Naomi's IG: https://www.instagram.com/naomi_zeemckillop/

OTHER NUTRITION EPISODES...
Meal Plans VS Flexible Dieting EP: https://open.spotify.com/episode/5825cBl81lMaw7aOy5O5cB?si=54d2c0c05c9a4688
Metabolic Damage & Reverse Dieting EP: https://open.spotify.com/episode/3ucFZLDVkFBOWupNnofri1?si=84685f9169b6485e

In today’s episode we talk about our top tips on creating new healthy habits you can sustain long term. We believe living a healthy lifestyle and building good daily habits is the key to evolving your life as a whole. So here are our top tips on all things becoming the best version of you… ENJOY!

Website: http://www.evolvedhealthandfitness.com.au/

FB Group: https://www.facebook.com/groups/evolvedsquad/
Podcast & Coaching: https://www.instagram.com/evolvedyou/
Naomi ZM: https://www.instagram.com/naomi_zeemckillop/
Ben Shaw: https://www.instagram.com/coach_benshaw/

In today’s episode we give you a raw and honest chat about how we've been feeling the last couple of months. 2022 certainly hasn't started off like everyone imagined and you know what, that is totally ok! We chat about ways you can start to give back to you again, focus on the things you can control, do what makes you feel good on your health & fitness journey and become a more evolved you. ENJOY!

Website: http://www.evolvedhealthandfitness.com.au/project
FREE FB Group: https://www.facebook.com/groups/evolvedsquad/
Podcast & Coaching: https://www.instagram.com/evolvedyou/
Naomi ZM: https://www.instagram.com/naomi_zeemckillop/
Ben Shaw: https://www.instagram.com/coach_benshaw/

In today’s episode we talk about how to get the most out of your training program, tips for people who are just starting out to ensure they are training efficiently and effectively. We also touch on the importance of having a good foundation, pre/post workout meals, maintenance volume and progressive overload. ENJOY!

Podcast & Coaching: https://www.instagram.com/evolvedyou/
Naomi ZM: https://www.instagram.com/naomi_zeemckillop/
Ben Shaw: https://www.instagram.com/coach_benshaw/
FB Group: https://www.facebook.com/groups/evolvedsquad/
Website: http://www.evolvedhealthandfitness.com.au

In today’s episode we talk about how stay somewhat on track towards your health & fitness goals whilst managing the festive season. We discuss how to know if you need to take a break or just be more motivated, how to fit in your training sessions, a few tips on how to balance your nutrition + sooo much more. ENJOY!

Podcast/Coaching/Studio: https://www.instagram.com/evolvedyou/
Naomi ZM: https://www.instagram.com/naomi_zeemckillop/
Ben Shaw: https://www.instagram.com/coach_benshaw/
FB Group: https://www.facebook.com/groups/evolvedsquad/

In today’s episode we breakdown all of the questions we hear get thrown around in the health and fitness industry from body fat spot reduction and cardio for weight loss to will sugar make you fat and are deadlifts bad for your back... This ep is filled with TONS of education plus of course a bit of banter from your hosts as well! We hope you ENJOY it as much as we did :)

PS... BLACK FRIDAY SALE on customised training programs and Evolved You Ebook is linked below!

Podcast & Coaching: https://www.instagram.com/evolvedyou/
Naomi ZM: https://www.instagram.com/naomi_zeemckillop/
Ben Shaw: https://www.instagram.com/coach_benshaw/
FREE FB GROUP: https://www.facebook.com/groups/evolvedsquad/
Programs: http://www.evolvedhealthandfitness.com.au/onceoff ... #BlackFridaySale - Over 25% OFF!

In today’s episode we talk about our top ways to track your health and fitness journey to make sure you are progressing towards your goals. This covers all aspects from training to nutrition, along with body/aesthetic results, plus our mindset around how to build a healthy way with tracking data and what could be the best option for you. ENJOY!

Podcast & Coaching: https://www.instagram.com/evolvedyou/
Naomi ZM: https://www.instagram.com/naomi_zeemckillop/
Ben Shaw: https://www.instagram.com/coach_benshaw/
Website: http://www.evolvedhealthandfitness.com.au/
FREE FB GROUP: https://www.facebook.com/groups/evolvedsquad

In today's episode we chat about all of the things we learnt during our competition prep experiences. Ben's prep was for 34 weeks and lost a total of 13kgs, Naomi's 2X preps were both for 24-28 weeks and lost a total of 17 & 15 kgs per prep... With that there was plenty of valuable lessons along the way plus plenty of tips if you ever choose to go down that route. Maybe even a little inside clue on if they will ever compete again :P ENJOY!

DISCLAIMER*** This was our personal experience and everything discussed should be taken with a grain of salt!

Podcast & Coaching: https://www.instagram.com/evolvedyou/
Naomi ZM: https://www.instagram.com/naomi_zeemckillop/
Ben Shaw: https://www.instagram.com/coach_benshaw/
Website: http://www.evolvedhealthandfitness.com.au/
Facebook Group: https://www.facebook.com/groups/evolvedsquad
Interview (Naomi): https://open.spotify.com/episode/0Y7LAotdcqLmJxUOLFIfje?si=1164faba0ca84a99

In today's episode we talk about OUR TOP 5 favourite ways to living a more organised life and shorting your schedule out. If you are a sucker for planning or just feel like your time management could do with a bit of a refresh, you will love this episode… ENJOY! xo

Podcast & Coaching: https://www.instagram.com/evolvedyou/
Naomi ZM: https://www.instagram.com/naomi_zeemckillop/
Ben Shaw: https://www.instagram.com/coach_benshaw/
Website: http://www.evolvedhealthandfitness.com.au/