Evolution Hill
Evolution Hill Edmonton, AB, Canada

I’m very close to being at maximum capacity for monthly coached clients now which is great! Even in these times of uncertainty around races these athletes are still committing to pushing forward with their goals. I love it. In the next few weeks I’ll have an exciting announcement with regards to the massage component of Evolution Hill, for now that continues to be available at Activeworks on Tuesdays and privately the rest of the time. Direct billing available at both. Happ...y Tuesday Pop Tarts - - - - - #supportlocal #tumbsup #yeg #edmonton #onlinecoaching #thumbsup #planning #trailrunning #travel #ultrarunning #beardedrunner #health #massagetherapist #trainingday #adventuretime #sportsmassage #yegpersonaltrainer #supportlocal #runnershigh #runshots #runnerscommunity #wellbeing #bigplans #runnersworld #adventuretime #endurance #200isthenew100 #runcoach #development #b&w See more

https://www.facebook.com/cassettecollectiveyeg Women only Mountain Bike Group for YEG, looks pretty cool!!

‘Yellow Unicorn’ hung around all week like a stinking mule just chipping away at me. I was meant to get it done on Tuesday but watched Line of Duty on @netflixca instead! That meant leaving it till today when was the only time I had 1h45 free. I could have done it any evening but I’d struggle to sleep if I did it later. Anyhoo, I’d saved @bbcradio2 Sounds of the 80s, which played a wicked @gunsnroses mega mix, things got real POWERFUL during that! Next up, Purple Unicorn... that ones a real ugly bugger Happy Sunday Pop Tarts - - - - - - - #soundsofthe80s #massagetherapist #sportsmassagetherapy #canada #spinning #trailrunning #yeg #yegfitness #personaltraining #runcommunity #travel #massagetherapy #supportlocal #indoorcycling #lifestyle #onlinecoach #runnersworld #runshots #yegfit #activerelease #runcoach #healthandwellbeing #landscape #fitnessmotivation #buildmeup #health #functionalfitness #movement #ultrarunner #whataboutthewatts See more

If there’s one thing I don’t do very well with training, it’s fuelling myself. For races or key training sessions I have it really dialled in and planned meticulously, but for most days I’ll train fasted, then get on with life without giving food a second thought for a few hours. It’s a pretty trashy routine and it drives my wife bonkers especially when I crash whilst we’re out doing grown up stuff in the real world!! The truth is I know what works, it’s just what I need a...nd what I want don’t align. Race day is fine, you go wild those days, anything goes. Day to day, I’m not doing gels or touching energy mixtures. Real food works best, but I drink coffee early and that suppresses the appetite, so it just doesn’t appeal. But if we talk about chocolate, that works pretty much anytime, all the time. @7summitssnacks do have a handier 100 calorie packs for in activity fuelling but I’ve gone through my stash of them so I’ve been running with this bar for the last week. It’s tasty, it’s effective, and it’s saving my marriage The @7summitssnacks team is located here in Edmonton and they currently helping support races and other community led ventures. I’m proud to play a small part in supporting them alongside some other great athletes. Please consider giving them a follow, or even better getting yourself some of their products, purchase link is on their page happy training - - - - - #supportlocal #tumbsup #yeg #edmonton #onlinecoaching #indoorcycling #thegreatoutdoors #trailrunning #travel #ultrarunning #beardedrunner #health #massagetherapist #trainingday #adventuretime #sportsmassage #yegpersonaltrainer #supportlocal #runnershigh #runshots #runnerscommunity #wellbeing #nutrition #runnersworld #adventuretime #endurance #200isthenew100 #runcoach #fuel #chocolate See more

We have to use plenty of tactics to ensure we get our workouts done, relying on motivation or ambition isn’t always enough. One of the best ways is arranging to train with someone else, we don’t want to let them down so we show up. This isn’t as easy as it usually is at the moment so what else can we do? I work well with tight timelines, if I have a small window of opportunity I like to plan my workout in it. This morning this 62 minute workout finished 8 minutes before we ...had to leave for an appointment, that was enough time to shower, brush the teeth and make a coffee! Sometimes when we have all the time we procrastinate so much we simply don’t do it. Make it urgent, you’ll get it done. Another is having the workout in the calendar or on a to do list, it sounds super simple but putting it in with all the other things you have to do that day will help you plan for it, make sure you also put a block for chilling in there too and make sure that happens. Most of all, know what works for you and repeat the hell out it, routine and simplicity work so well together. - - - - - #whatworksforyou #tumbsup #yeg #edmonton #onlinecoaching #indoorcycling #thegreatoutdoors #trailrunning #travel #ultrarunning #beardedrunner #health #massagetherapist #zwift #adventuretime #sportsmassage #yegpersonaltrainer #supportlocal #runnershigh #runshots #runnerscommunity #wellbeing #indoorcycling #runnersworld #adventuretime #endurance #200isthenew100 #runcoach #trainingday #planning See more

She’s looking after our baby 24/7. It’s making her body ache and sleep is hard to come by but she keeps on going. She’s working in a hospital during a pandemic, 12 hour + shifts, days and nights. She’s had hardly any extended time off in the last 12 months. She organises group well-being activities for her co-workers to lift moral.... She worries and cares for our family 24/7. She looks after me 24/7. She’s always reading and learning and constantly striving to work out how to help herself and others. She never feels like she’s doing enough. She does more than she’ll ever know See more

With no need to train early at the moment I’m a little bit out of practice with getting out the door first thing. It is still by far my favourite running time though. Solo run, with some tunes, back drinking coffee before the sunrise So that felt good. I’ve written two fitness challenges to attempt in the first half of the year, with another pending. The other half of the year will be left wide open , cos, . 2021 was always meant to be without a race and I suspect that...’s how it’ll play out. We’re bumping Bigfoot200 over to 2022, but that’s a thing for another time to think about, plenty of other life to live before that. Have a good weekend pop tarts - - - - - - - #runcoach #massagetherapist #sportsmassagetherapy #canada #getoutside #trailrunning #yeg #yegfitness #personaltraining #runcommunity #travel #massagetherapy #supportlocal #support #lifestyle #onlinecoach #runnersworld #runshots #runnershigh #canadianrockies #icebeard #healthandwellbeing #landscape #fitnessmotivation #baby #health #functionalfitness #moosemountain #ultrarunner #planning See more

It’s just as well the massage side of business is a little quiet at the moment. For the last two weeks I’ve been converting my run clients over to @trainingpeaks and the workload has been huge! They’re all on there now and getting those boxes turned green. The feedback and response from them all is really encouraging and I can’t wait to see what we get them achieving this year. The tool will never replace hard work and grit, but it can certainly play a part in motivating 2021 be rollin Side Note : Don’t let people tell you setting goals or resolutions in January don’t work, they’re just words from people that won’t put in the work to make them happen.

Quite the journey so far. I moved here 4 years ago this week, I still remember every detail of that emotional day. A lot has happened in those 4 years, most of it has been orchestrated by us but even excluding the last 12 months external forces have influenced our path. You’ve got to be willing to detour from time to time to get the summit, or as this summit has served us a couple of times be prepared to boycott it and come back later. Never lose sight of the prize. Keep go...ing - - - - - - - #runcoach #massagetherapist #sportsmassagetherapy #canada #getoutside #trailrunning #yeg #yegfitness #personaltraining #runcommunity #travel #massagetherapy #supportlocal #support #lifestyle #onlinecoach #runnersworld #runshots #runnershigh #canadianrockies #goals #healthandwellbeing #landscape #fitnessmotivation #canadarunning #health #functionalfitness #moosemountain #ultrarunner #homefromhome See more

Massage Therapy is back open in Alberta. I’m taking bookings privately and @activephysioworks Magrath. We’ll need a doctors/physiotherapist/chiropractor referral to keep on file as we navigate through this phase of provincial restrictions. Direct billing and payment plans available on request. Here I’m working on actively releasing the soleus having previously relaxed the gastrocnemius. Tightness in both contribute to flare ups in the Achilles, but they must be treated se...parately then together. Please get in touch if you have any questions or to book a treatment - - - - - - - #runcoach #massagetherapist #sportsmassagetherapy #thumbsup #getoutside #trailrunning #yeg #yegfitness #personaltraining #runcommunity #travel #massagetherapy #suuportlocal #support #lifestyle #onlinecoach #runnersworld #runshots #runnershigh #2021 #goals #healthandwellbeing #landscape #fitnessmotivation #canadarunning #health #functionalfitness #injuryprevention #ultrarunner #activerelease See more

Getting back in zone, or more specifically getting out of the plodding along zone. The smart trainer has changed the game on the bike and now I have my leg sorted run is improving. I still don’t really need to go anywhere with things but it’s nice to be able to build things back up again. I’m giving myself some short term goals to maintain focus then I’ll decide what I want to aim for this year

By 8:30am I’d cycled 16 miles around NYC with my chum in then ran 9 miles in our River Valley a productive morning to wrap the year up Happy New Year to you all - -... - - - #thumbsup #wanderlust #yeg #edmonton #onlinecoaching #snowbeard #icebeard #trailrunning #travel #ultrarunning #beardedrunner #health #massagetherapist #workhard #adventuretime #sportsmassage #yegpersonaltrainer #runtogether #runnershigh #runshots #runnerscommunity #wellbeing #optoutside #runnersworld #adventuretime #blurryrunchum #200isthenew100 #runcoach #frostythesnowman #happynewyear See more