Evolve Mosman

We love to support local talent and this art exhibition by Pip is guaranteed to leave you in awe of her talent.
Pip’s second solo art exhibition in Mosman, Awe + Wonder, features a collection of original oil paintings inspired by the beauty of the marine world. But behind the exhibition is a bigger story about what can happen when art, business and community come together.

Awe + Wonder runs in Mosman from 25 August to 8 September at Harbourside Church, Melrose Street Mosman.

What a better way to have the motivation to get your 10k steps in per day then joining Australia’s favourite fitness challenge!

STEPTEMBER: Move 10,000 steps a day in September 2026.

How it works:
Step up: Step up your health + wellbeing! Registration is FREE. Join with your workplace (or go solo!) feel amazing and boost your mood.
Get the app: Stay motivated with your Steptember app! Feel supported every step of the way when you track your daily 10k.
Feel & do good: Every dollar you raise this Steptember supports the early detection and therapy for babies with cerebral palsy.

Congratulations to our Client of the Week: Alex Seja! 🏆

Alex has been slowly and methodically working on his running for a while. And alongside his strength work, has made amazing improvements.

After doing the Mini Mos in June, he has been increasing his weekly running volume in preparation for the Bondi to Manly relay in October. On Sunday he completed the Beach2Beach half marathon and quietly managed to do a very impressive time (on a course that throws a few hills in!).

Alex is a regular at Saturday run club (he’ll tell you he’s just there for the post run coffee and chats!). And has a fantastic attitude to chipping away at his goals. We are very impressed! Well done Alex!

Shout out to Jane Davies who also did the Beach2Beach half marathon!

Congratulations to Sherry Bush for being our client of the week!
Sherry has recently returned to the gym after wrist surgery. Through her consistency, dedication, and focus, she has shown rapid improvement in all areas, particularly in wrist strength and mobility/ balance. We look forward to helping her continue to progress! Well done Sherry💪⭐

WE’D LOVE YOUR FEEDBACK! ⭐️

Our Evolve community means everything to us, and if you’ve been enjoying your training, classes and time with our team, we’d love for you to share your experience!

Leaving us a Google review only takes a couple of minutes, but it makes a huge difference to our gym and helps others discover the Evolve community. 💪

Thank you for choosing Evolve Mosman and being such an important part of our community! 🥰

https://g.page/r/CaFSssnfdKmuEBM/review

Progress in the gym is the result of training + recovery + nutrition + consistency + adaptation. If one of these pieces is missing, your results can slow down, even when you’re working incredibly hard.

Recovery: Your Body Needs Time to Adapt
Training provides the stimulus for your body to adapt, but the adaptation itself occurs during recovery.
Resistance training creates a physiological stress that your body needs time and resources to recover from. If you repeatedly train without allowing adequate recovery, performance can suffer and you may find yourself feeling constantly fatigued or unable to progress your lifts.
Sleep is particularly important. Research in athletic populations consistently demonstrates that insufficient sleep can negatively affect physical performance, while interventions that increase sleep duration can improve aspects of performance and recovery.
This doesn't mean one bad night's sleep will ruin your workout. It's your overall sleep habits that matter. Things that you need to prioritize include a consistent sleep routine, sufficient sleep each night, and rest days.

2. Consistency Beats Occasional Perfection
One of the biggest mistakes people make is focusing on individual workouts rather than what they're doing week after week. You don't need to have the perfect workout every time. You need to consistently provide your body with an appropriate training stimulus over an extended period.
Research examining resistance-training frequency and hypertrophy suggests that when total training volume is appropriately matched, the exact number of sessions per week is less important than many people assume. This means there isn't one magical training schedule that everyone needs to follow.
What matters is finding a realistic schedule that you can actually maintain e.g. three consistently completed sessions every week.

Client Spotlights!!

Congratulations to all the City 2 Surfers - David Murphy, Jonathan Englert, Fiona Nash and Sarah Jeffree for their efforts on Sunday. They all did so well to get out there and enjoy the challenge.

AND a huge, good luck to Justine Kinch who is soon to depart to take on Ultra-Trail du Mont-Blanc. Justine has put in an extraordinary amount of work in preparation for this physically demanding running challenge and we wish her all the very best on her travels. We will be cheering you on Justine!

Our updated Group Class Timetable is here!

More ways to move, get stronger, have fun and train with the Evolve community 💪🏼🔥

Check out the new timetable and find your favourite classes! 👇🏼

See you in class!

Kieren's Challenge for the Week: 500m on the Rower!!

Whether your goal is to build strength, lose weight, run your first 5km, improve your health, or simply stay consistent with exercise, having a clear goal is one of the most powerful tools for success. Decades of psychological and behavioural research consistently show that people who set specific, meaningful goals are more likely to achieve lasting results than those who simply "try their best."

Why Goal Setting Works
Goal setting provides direction, increases motivation, and helps us focus our attention on behaviours that move us closer to what we want to achieve. According to Goal Setting Theory, developed by psychologists Edwin Locke and Gary Latham, specific and challenging goals lead to higher performance than vague goals such as "I want to get fitter" or "I should exercise more."

When we have a defined target, our brain is better able to prioritise the actions needed to reach it. Goals also encourage persistence, helping us continue even when motivation naturally fluctuates.

Research has shown that goals improve performance by:
Directing attention towards important behaviours.
Increasing effort and persistence.
Encouraging the development of effective strategies.
Providing a benchmark for measuring progress.

Book a Goal Session in with your trainer today!!