Welcome to the The EvolvU Method (pronounced ~ Evolve You). No restriction, No hrs of cardio! 🩷
I believe that through nutrition & exercise you can build a body you are PROUD of, and the 100's of women i’ve helped, prove our method works!
08/06/2026
Week 1 😮💨
-500g
Visually, im a bit Bloated but whatever.
Im eating all the veg, fibre is regular and water is good
Steps are higher than they have been in months
+ cardio
The body is strange, but results will come 🩷
And that's also what I tell all my clients, just because I'm a coach it doesn't mean I'm somehow immune.
You won't do as i asked.. 👀
You won't commit to a nutrition plan?
You won't follow a training plan?
You won't comment the word BACK so i can send this session to you...
Because i know that after this session, when you feel your back and think..
Sonja knows her s**t, let's commit
Ill be here for you 😆
Until then, dont do as I've asked or you'll suffer from back gains x
02/06/2026
Now I'm in a fat loss phase and I'm having egg white for breakfast 😂
How exciting, do you guys want to see my fat loss meals too? 🤪
Let me know in the comments below x
27/05/2026
You guys asked, and I answered 🩷
What else do you want to know? Comment below 👇
Whatever you do, just don't do that 🤣
And don't follow the macros and random app tells you either, that's just as bad if not worse 🫠
Let us help you instead! I promise you will actually enjoy food 😆
The list for big cheeks 👇
1) DB RDL - plant your whole foot into the floor
2) SL RDL - use one hand to brace
3) Leg Press - feet high and hip distance
4) SM RDL - if yours is angled, make sure in the eccentric the bar travels towards your feet & in the concentric the bar comes into your hips