Coach Bryn Evans

Parents, I get it – life is busy, and it feels like there’s never enough time. But instead of seeing your kids as a reason to skip your workout, make them your motivation. By taking care of your health, you’re showing up stronger, more energised, and more confident for your family. Set the example, invest in yourself, and let your kids be the reason you get moving. 💪

How I Regained My Energy and Confidence, and How You Can Too

After becoming a parent, I found myself exhausted, overwhelmed, and just going through the motions. Juggling a business, a child, and endless responsibilities left me constantly tired and struggling to enjoy life. I even found myself wearing my wife’s dressing gown 😘.

Parenthood threw me off my routines around training, food, sleep, and hobbies way more than I expected! I went into survival mode just to get through each day and felt more wrecked as time went on. My energy and enthusiasm faded, leaving me less confident and still looking no better in pink.

Being an uncle for 9 years has been the best, but I’d burn out so quickly with my nephews. Eventually, I realised I had two options: 1) Continue living in this survival mode, feeling lethargic and not myself, or 2) Prioritise myself to regain my energy, strength, and confidence. To be the dad and uncle I wanted to be—one who shows up with patience, love, and playfulness—I needed to integrate my routines around exercise, food, and sleep into my life.

I tried quick fixes like more coffee, unstructured workouts, and high-protein snacks (that were mostly carbs and fats). These were really just procrastination tactics, and despite my efforts, I still felt completely wrecked and frustrated about it.

When I realised I needed real change, I treated myself like one of my clients. I set goals for 6, 12, 26, and 52 weeks and focused on routines that made me feel better, starting with structured exercise and preparing healthy meals. I fine-tuned my nutrition, sleep, stress management, and mindset without sacrificing being a great father and hubby.

I started to feel my mojo coming back, feeling more centered and energised, with the stamina to keep up with the kiddos and create weekend memories. Best of all, I showed up for April with the calmness, fun, and support she truly deserves.

That’s why I started helping parents in their 30s and 40s regain their ideal body weight, energy, and confidence. Comment ‘𝐂𝐇𝐀𝐍𝐆𝐄’ below if you’d like for me to personally message you today and see if I can help you too.

— Bryn ✌️

I'm in!! 🙌🎉

This is a course I've been waiting years to do, and it's finally happening!

I am SO excited to further my education to provide yet another layer of expertise to help my clients turn their goals into a reality.

The primary reason I don't currently have a big social media presence is simple: I've chosen to invest my time in education. This ensures that I can continue to provide you with the highest quality service, making your health and fitness journey as enjoyable, fruitful, and positive as possible.

Time to increase the brain gains 🤓📚🧠

Another happy client thrilled they made the decision to work with me!⁣⁣⁣
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Through one-on-one personal training I provide my clients with an exceptionally high standard of specialised care in a safe, supportive and friendly environment.⁣⁣⁣
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To learn more or to book your free test drive session in, follow the link below:⁣⁣⁣
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www.brynevans.com.au⁣⁣
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We did it!! Everyone say hi to.... 🌟 APRIL MARIE EVANS 🌟

Our beautiful GIRL came into the world today after an unpredictable, immensely long, exhausting and difficult 48hr labour.
🤰🤱

She weighs 3.92kg (8.6lb), 53cm for all of you playing at home. Happy, In adoration, super sore and totally in love 🥰

I love messages like these!⁣
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It goes to show it doesn't matter what age you are. With the right programming and support, you can feel your strongest today 💪

Start with being healthy, and you'll receive the body, confidence and energy that you deserve.⁣
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- Bryn⁣ ✌️❤️

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Having a successful weight loss journey is much the same as eating the most deliciously prepared meal.⁣⁣⁣
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To have that deliciously prepared meal, you first need to figure out and follow the recipe. Weight loss is much the same. To get back to your feel good weight, you need to figure out and follow the recipe. Without these recipes, the meal or the weight loss just doesn’t really take off, and you’re left guessing, chasing your tail and usually not enjoying the process, leaving you naturally falling off the wagon and struggling to be consistent.⁣
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Figuring out your recipe is possible, and essential. Sometimes it’s easier to get someone who’s done it before to help guide you.⁣⁣⁣
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Here are 6 Successful Weight Loss Mindset shifts (ingredients) you can test in your endeavour to help you figure out your own individualised recipe, and achieve weight loss and improve your health and wellbeing.⁣⁣⁣
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Which one do you feel you need to work on the most?

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𝐓𝐡𝐞 𝐁𝐢𝐠 𝐓𝐡𝐫𝐞𝐞 𝐎! ⁣
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It was such a pleasant weekend celebrating with amazing friends and family. Good conversations, Kanjam, Crown, a massive fruit cake, oh, and of course, an EPIC new Electric Piano 😎🎹 ⁣
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I must say, at this point at least, I love ageing. With age comes wisdom, opportunity for more life experiences, and time to become an even better human.⁣
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I thought it would be cool to share with you 30 lessons life has taught me so far that have really help mould me into the husband, friend, man & coach I am today:⁣
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1. Never lie to anyone. They deserve better⁣
2. Energy is the biggest resource we have - prioritise how to optimise it⁣
3. We can’t control everything that happens to us, but we can always control how we respond to it⁣
4. Never judge people, because you’ll never fully understand their story, or what they’re going through⁣
5. Failure isn’t there to make us suffer, it is there to teach us what to do differently next time⁣
6. Do whatever you need to do to be consistent with anything that means something to you⁣
7. Everyone is an incredible human to somebody⁣
8. Quitting on something and knowing you’ll regret it is never an option⁣
9. Health is the greatest wealth, and needs to be respected - diet, exercise, mindset, rest, family, intimate, social etc⁣
10. Knowledge is only power when action is applied⁣
11. The beach is incredible at reducing stress⁣
12. Life is so much better when you live in a clean house⁣
13. New adventures are almost always scary to start, and that’s ok⁣
14. Focusing on your weak points, not your strong points is where the magic happens⁣
15. It is paramount to step out of your comfort zone when pursuing any goal⁣
16. Always ask for help when needed, people will almost always be glad you asked⁣
17. Socialise the most with those who accept you for you⁣
18. Treat others exactly how you’d like to be treated⁣
19. Money is essential, but life is about experiences, not just making more money⁣
20. Don’t take things for granted. Being from a country like New Zealand is one of the luckiest privileges a person can get⁣
⁣21. Achieving a life changing goal can take years. Accept that, strap in for the long hall, and enjoy the ups and downs it brings you
22. Getting used to delayed gratification is a necessity in almost any endeavour
23. Commitment is one of the best skills you can develop
24. You won’t always feel motivated, and that’s ok, you stick at it anyway
25. A change in identity results in a change in behaviours & habits, not vice versa
26. Every stressful event in life holds an opportunity for us to grow into a more incredible being
27. Our brains are plastic, and we can overcome old conditioning and change our ways of being to allow us to live to our true potential
28. Life doesn’t always go to plan, and it’s essential we have flexibility physically and mentally to improvise
29. Don’t underestimate what you have and overestimate what you don’t have
30. Dreams, ambitions & goals can come true - they who say they can, and they who say they can’t are both usually right

Please let me know in the comments if any of these resonate with you!

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Do you know how much belief plays a roll when it comes to achieving your goal?⁣
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Here we have the Triangle Of Belief. It works like this: The belief we have in ourselves to achieve our goals drives how much action we take, which will determine our results, which then reinforces our belief of what we are capable of. ⁣
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It makes sense right - if we don’t believe we will reach our goal weight, why would we put in sufficient energy, time, and money into our journey to eat healthier, move more, drink less alcohol, snack less, stay consistent etc. Whats the point?⁣
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Whether we believe we’ll achieve our goals or we won’t, we’ve already to a large degree predetermined our outcome. ⁣
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Being convinced we will reach our goals can be tricky, especially if we’ve failed 100 times to reach that same goal in the past. We’re just being logical right? This is where the power of smaller goals comes into it, and achieving smaller goals that lead you in the direction of your bigger goal, such as to lose 20kgs. Achieving a smaller goal such as sticking to 3 gym sessions a week for 4 consecutive weeks gives you an empowering reinforcement and increases your belief in yourself. Pair these small goals with strategies you haven’t tried before and you are on a path that will likely result in your reaching your goal, and you experiencing a you you always knew you could be.⁣
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If you struggle to find belief in yourself to achieve your goal, I encourage you to make this your priority and start by setting a smaller goal that’s small enough that you can’t not accomplish it. After achieving this goal, make another small goal and accomplish that, and see where it takes you. ⁣
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Keep going, you’ve got this!⁣
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- Bryn

And just like that it’s 2022! What is your next focus point or habit you’re going to work on??
Please share ⬇️!!

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What does it take to be successful in your endeavour to be a more energetic, confident, healthier, stronger & happier you?⁣⁣
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There are many way’s you can achieve the number one thing you must master, and that is, consistency. Consistency through all of life’s highs and lows.⁣⁣
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To help with consistency, one of the first exercises I run my clients through in our coaching sessions is to figure out their ‘why’ behind why they want to achieve their goal. And we aim to go deep here. The deeper your why, the deeper your drive and motivation will be to stay consistent, and keep adhering to your protocols, even in those lows of life. ⁣⁣
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8 ways you can keep consistent are:⁣⁣
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1. Figure out your why⁣⁣
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2. Try get your partner or a friend onboard with you⁣⁣
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3. Create a regular routine around nutrition such as meal prep days, or making a smoothie the night before⁣⁣
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4. Create a regular routine around exercise such as packing a gym bag the night before⁣⁣
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5. Manage your inner voice and get used to the feeling of doing exercise or eating healthy even when you don’t feel like it⁣
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6. Search for exercises you enjoy, and recipes you like, making sticking to them much easier⁣⁣
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7. See failures as exciting opportunities to grow, not crumble⁣⁣
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8. Seek accountability from a Personal Trainer⁣⁣
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Of course being all or nothing isn’t the answer and at times it’s important you adjust how much time and energy you can invest, but it should never be down regulated so much that you spend zero time and energy on your endeavour. Finding a way to be as consistent as possible in life highs and lows is paramount. ⁣⁣
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If consistency is something you struggling with, drop an emoji below and I’ll send through your copy of the exercise I run my clients through that will help you discover your why. ⁣⁣
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- Bryn

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It’s so common for people to feel as if they’re being punished when they begin changing their habits that will lead them to their goal, and this will come down to the individuals perception, and internal monologue. Here’s a few examples with Person A with a ‘punishing’ mindset, and Person B with an ‘empowering’ mindset:⁣
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Person A “Ah, I hate that I have to workout 3-4 times a week, I could be doing so many other things”.⁣
Person B “I’m so happy I’ve made time in my life to workout 3-4 times a week. I know doing this is going to lead me closer to my goal”.⁣
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Person A “It sucks I have to eat more protein and vegetables”.⁣
Person B “I’m learning so much about nutrition and how to eat to ensure I’m getting stronger, and recovering well. I’ll have these skills forever”.⁣
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Person A “I feel like such a social outcast because I’m having to reduce my alcohol and eating out on weekends with friends”.⁣
Person B “I love eating healthier foods and drinking less alcohol when I go out with friends. My energy levels are incredible, I feel great, and my friends are starting to ask me for advice”.⁣
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It doesn’t take a genius to realise that person A will probably fall off the wagon in several weeks-months, and take a yo-yo approach. Person B is choosing to feel empowered by the process, and therefore it is much more enjoyable for them, which increases their chances in sticking to the journey 10 fold.⁣
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Going into your journey, are you setting yourself up for the best success by managing your perception & internal monologue?⁣
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- Bryn

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Sometimes I hear quotes like these and brush them off as if they’re meaningless. The thing is though, people have written these quotes because they have had a MASSIVE impact on either their own life, and/or the lives of people around them, and when you take a moment to really understand what they mean, they can also have massive impact on you.⁣⁣
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When it comes to weight loss, and living a healthier life where you have the energy and confidence to do all the things you enjoy, stories plays a HUGE roll. ⁣⁣
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𝐇𝐞𝐫𝐞’𝐬 𝐚 𝐟𝐞𝐰 𝐬𝐭𝐨𝐫𝐲 𝐞𝐱𝐚𝐦𝐩𝐥𝐞𝐬; ⁣⁣
“My whole family is overweight, it’s in our genetics”⁣⁣
“I’ll have to give up my favourite foods”⁣⁣
“I’ve tried so many times, I can’t stick with it”⁣⁣
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These stories become a part of your identity and who you are. This is important because how you identify yourself will drive all your behaviours, good & bad. If you identify as someone who’s excess weight is a result of genetics, the effort you put in to losing the weight will undoubtedly be low as you know it's a losing battle as you can’t change your genetics. This story is false, but the power it has over you is real.⁣⁣
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To overcome a story of how things are, try challenge the story. Ask yourself “Is this story that I’ve repeated over the years actually legit?”. Be honest and open. Ask someone who you trust and get their opinion. We all have stories, some that serve us and some that help us avoid pain and disappointment. The key here is to challenge your stories, and make sure they’re not holding you back from being the real you. ⁣⁣
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A change in story = a change in behaviour = better habits = favourable results = you living the life you deserve ⁣⁣
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What’s a story you’ve implemented or overcome?⁣⁣
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- Bryn

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𝐇𝐚𝐯𝐞 𝐲𝐨𝐮 𝐟𝐞𝐥𝐭 𝐭𝐡𝐢𝐬 𝐛𝐞𝐟𝐨𝐫𝐞? I sure have, and over the years as a Personal Trainer I've heard it a lot. ⁣
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This way of thinking never has a good outcome. This is because if we feel we have 'ruined our diet', we may feel like we've failed, and self sabotaging behaviours might take place, such as over indulging. And if we 'expect results', and don't make any, that hurts and can also cause us to go into self sabotaging behaviours.⁣
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We have to remember that eating one healthy meal doesn't make us lose weight, and eating one unhealthy meal doesn't make us put on weight.⁣
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The truth is, we're always going to be defined by our habits, that is, the things we do, or don't do, regularly. If we consistently eat processed foods because we never make the time to learn to cook yummy healthy foods, or we don't get to the root cause of our cravings, we will always carry more weight than maybe we'd like, and losing it will be a challenge. ⁣
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And vice versa. If we eat healthy nourishing foods the majority of the time, we can expect to have a lot of energy, sustained good moods, better adherence to our workouts and better mental clarity, making us perform better in every area of our life.⁣
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Here is your reminder today to not focus on that 1 meal, but rather focus on what you are eating on a regular, consistent basis, as that is what is defining you right now. As long as your calories & nutrition are on point for the majority of the time, you can enjoy that burger, pizza or ice cream knowing that it won't make or break your results.⁣
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- Bryn

𝗪𝐞𝐥𝐥 𝐭𝐡𝐢𝐬 𝐰𝐚𝐬 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐧𝐞𝐰. Acroyoga. It's actually something I've wanted to try for a long time because it looks like a laugh, and it was! Trying to balance each other while moving around is SO hard! Thanks to the wifey, her sister and her husband for sharing this memorable experience.⁣
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To me life is about exploring new things; new foods, new exercises, new activities and simply giving everything ago. I've been surprised so many times at the things I enjoy! What have you tried for the first time recently?⁣
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- Bryn⁣
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𝐇𝐨𝐰 𝐜𝐨𝐨𝐥 𝐢𝐬 𝐭𝐡𝐢𝐬! I was just running through some memories on my phone and some photos came up from when I used to live in Greece. At the time like a lot of people in their early 20's, history wasn't why I was traveling/living abroad. ⁣Now being older and having the Olympics & Paralympics on, it's quite cool.⁣
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This first stadium (Panathenaic Stadium) was built in 330bc and held many local Olympic Games before hosting the first modern Olympics in 1896. Pretty cool seeing older photos of it.⁣⁣
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The second stadium (Epidaurus Ancient Stadium) was built in the 5th century. Check out what a Google search has to say about it: The Ancient Stadium of Epidaurus is located next to the Sanctuary of Asklepius. It was constructed in the 5th century B.C. 𝐭𝐨 𝐡𝐨𝐬𝐭 𝐭𝐡𝐞 𝐧𝐮𝐝𝐞 𝐚𝐭𝐡𝐥𝐞𝐭𝐢𝐜 𝐠𝐚𝐦𝐞𝐬. These games were hosted every four years to honor Asklepius, the god of healing. ⁣What a cool way for people to share their honour for you 😂😂⁣
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First piece of history I've ever posted on social media. Definitely about to turn 30 🤓⁣

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𝐒𝐭𝐫𝐞𝐬𝐬! A topic that most people will overlook because hey, I get it, it's pretty boring! But what if I told you that stress has a HUGE impact on your appetite? Have you found you crave foods come night time, or can't seem to keep up healthy eating habits? When it comes to weight loss, there is so much more than just diet & exercise, and one massive underlying factor a lot of people don't care to consider is, stress!⁣⁣⁣
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Common symptoms of stress are⁣;⁣⁣
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Moody/feeling down⁣⁣⁣⁣⁣⁣⁣⁣
Low energy⁣⁣⁣⁣⁣⁣⁣⁣
Trouble sleeping⁣⁣⁣⁣⁣⁣⁣⁣
Difficulty overcoming food cravings, binges or consistency⁣⁣
Elevated heart rate when not exercising⁣⁣⁣⁣⁣⁣⁣⁣
Trouble losing weight⁣⁣⁣⁣⁣⁣⁣⁣
Muscle tightness/pain⁣⁣⁣⁣⁣⁣⁣⁣
Clenching your jaw⁣⁣⁣⁣⁣⁣⁣⁣
Weak immune system⁣⁣⁣⁣⁣⁣⁣⁣
Low s*x drive⁣⁣⁣⁣⁣⁣⁣⁣
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To reduce stress, we first need to look at what stress is. A lot of people don't fully understand stress, and honestly I didn't until I had been in the health industry for several years. The main thing I'll go over here is there are two types of stressors - external stress, and internal stress. Most of us know what external stressors are, they are things like:⁣⁣⁣⁣⁣⁣⁣⁣⁣
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Finances⁣⁣⁣⁣⁣⁣⁣⁣⁣
Relationships⁣⁣⁣⁣⁣⁣⁣⁣⁣
Work⁣⁣⁣⁣⁣⁣⁣⁣⁣
Kids⁣⁣⁣⁣⁣⁣⁣⁣⁣
Trauma⁣⁣⁣⁣⁣⁣⁣⁣⁣
Physical injury⁣⁣⁣⁣⁣⁣⁣⁣⁣
Poor diet/dehydration⁣⁣⁣⁣⁣⁣⁣⁣⁣
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But what about internal stressors? These are ones most people don't think of, and therefore perceive they aren't that stressed:⁣⁣⁣⁣⁣⁣⁣⁣⁣
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Negative self talk⁣⁣⁣⁣⁣⁣⁣⁣⁣
Rigid thinking, lack of flexibility⁣⁣⁣⁣⁣⁣⁣⁣⁣
Unrealistic expectations⁣⁣⁣⁣⁣⁣⁣⁣⁣
Perfectionism⁣⁣⁣⁣⁣⁣⁣⁣⁣
Lack of sleep⁣⁣⁣⁣⁣⁣⁣⁣⁣
All-or-nothing attitude⁣⁣⁣⁣⁣⁣⁣⁣⁣
Time pressure to complete tasks⁣⁣⁣⁣⁣⁣⁣⁣⁣
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You can reduce stress by improving on the areas above and doing things like; having more 'you' time, hobbies, hot shower, music, meditation, yoga⁣⁣⁣⁣ etc.⁣⁣⁣⁣
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How stressed you feel vs how stressed you actually are, are usually quite different. If you would like the 5 minute questionnaire I use with my clients to help determine their stress, drop an emoji below!⁣⁣⁣⁣⁣⁣⁣⁣
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- Bryn

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People often ask me "should I see a Personal Trainer to make sure I am doing the right technique?", and I always responded with "if you've never been properly coached, then definitely". It's hard to say this without sounding like a sleazy salesman, as of course I get business out of it. But in all honesty, I have met countless people over the years who have been exercising some 20+ years who never got coached into performing exercises not only safely, but in a way that will give them the best bang for their buck. This greatly increases the chance of injury both short term & long term and the chance to throw you off track, setting you back at square 1.⁣⁣
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Here is a new client of mine about to perform a deadlift for the first time. I asked him to get into a position where he feels strong, safe and ready to pull. The first picture is what he would have done if no one was there to guide him. The second photo is literally 60 seconds later after a few adjustments and guidance and you can see the difference in huge. In the first photo, his position is causing the load of the weight to go straight onto his lower back, putting unnecessary pressure on his vertebrae. A couple small adjustments and now the load will be placed on his legs, arms, core, and upper/mid back as it should be. This client can rest assured that each time he does this exercise, he knows how to position his body to make sure he's making the most of his hard work in the gym.⁣⁣
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If exercising is something you see yourself doing long term, I genuinely recommend you to invest some time and if needed money and train with an experienced friend or Personal Trainer to learn how to properly perform exercises. Once you know you know, and your workouts will be a million time more effective.⁣⁣
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- Bryn⁣
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coach

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Does this sound familiar? A workmate comes in with cupcakes or croissants, and you decide to have one, only then to find that it throws you off track for the rest of the week and the old saying of “ah stuff it, I’ll start fresh Monday” creeps in. Most health professionals including myself have been through this, and it can be a healthy opportunity to improve your resilience to then be better able to stay on track. If each time you fall off track you decide to get back on track just a little bit sooner than you did last time, then you’ve gained resilience, and you are 1 step closer to becoming a fitter, healthier & happier you. The key here isn’t the choice to eat the croissant or not, the key is how you decide it will affect your momentum afterwards.⁣
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- Bryn

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Why I like this quote so much is because I didn’t grow up in a family full of athletic parents or brothers or sisters, but like a lot of you out there, I wanted to be fit, healthy, confident & strong within my skin. I tried & fell off the wagon way more times than I bothered to count, but eventually I got there. ⁣
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One reason I got there, and why this quote is so powerful is because as people we all have certain needs. The need for security, safety, love & belonging, growth etc, and when we violate these needs we’re left feeling sad, anxious and afraid, and a lot of the time people will then resort to downward spiralling coping strategies such as cravings, binge eating and drugs & alcohol, further digging them into a hole.⁣
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One of the biggest driving forces behind human behaviour is the need for significance. We get significance amongst our peers when we have something unique to bring to the table, whether it’s a good sense of humour, a high paying job or a natural ability to help others. Some people get it through being fit, healthy & strong, because let’s face it, how many of your peers are fit, healthy & strong these days? This quote reminds me that even when motivation is low and life is hard, that I will feel this significance as long as I keep moving forwards with my goals.⁣
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Feeling significant to our peers doesn’t mean you are better than them by any means, it simply means you are bringing something unique to the table, and this fills you with a sense of comfort, happiness, clarity and certainty, all in which are essential for a happy life.⁣
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What do you do to get your significance?⁣
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- Bryn

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If you are someone trying to lose weight, then you’ll probably know that simply eating less and moving more is much harder than in sounds. Maybe you’ve tried to diet before and played around with portion sizes, eating healthier, and increasing protein, only to find yourself going around in circles over and over again. That is because there is so so so much more to a successful weight loss result than just ‘eat less and move more’. Everything you do is for a reason, be it a coping strategy or simply a lack of knowledge. There are several stages and foundational principles for a successful calorie deficit, and here are some in this infographic for you. ⁣
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If you’re just starting out, I suggest you pick 1, maybe 2 at most, and give yourself 2-4 weeks to really make them a part of your daily routine/ritual and then integrate the next. Do this along side a well rounded training program, and together you are bound to have a life changing outcome!⁣
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- Bryn

What an awesome way to start the day up at Whistlepipe Gully Creek with some of the crew. Fresh air, sun, laughs and movement. Enjoy the rest of your day gals!

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𝐀𝐩𝐫𝐢𝐥 𝟐𝟑𝐫𝐝 𝟐𝟎𝟐𝟏. What a day to remember! The day I married the coolest, funnest, and as the socks express, the s*xiest wife ever. With quite a build up as one would imagine, having the wedding in our backyard must’ve been the best decision ever. We had festoon lights up, barrels come in, we built a fire pit area, and the place looked magical. I knew the wedding would be special, but it wasn’t until the day arrived, our friends & family were here, and the place was looking slick that it hit me. It was so much more special than I ever predicted it was going to be. It was simply fricken awesome. Awesome people, awesome food, awesome music, awesome dancing, lots of laughs and silly shenanigans. Thank you to all those who made it the day that it was. It will be without a doubt one of my fondest memories.⁣
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Thank you for the lifelong photos ❤ Wild White Photo Co
Thank you for the incredible flowers Lush Petals Co.⁣

- Bryn