Evolve Coaching vs lullogram

Evolve is a 1:1 online coaching service for males who want to reduce their body fat and increase their muscle mass. We help men build consistency with nutrition and exercise by ditching the all-or-nothing approach. To achieve this we use something called ‘Your Journey’ This involves periods of cutting and bulking to reach your genetic potential. During this process you will understand how to keep a result for a lifetime and not just 12 weeks. There are 4 main stages 1. Your first cut 2. Your first bulk 3. Your second cut 4. Your second bulk The Evolve Plan To begin the process you will complete an onboarding week. This will involve an in-depth exercise, nutrition, and lifestyle questionnaire. And a 2-week dietary assessment. This is to ensure you get to your end goal easier by tackling the specific problems you face. Consistency Check-Ins For you to stay accountable you will complete a weekly check-in. This will keep you consistent and ensure you're sticking to the program. You will also have access to my personal WhatsApp to ask any questions you may have. Any updates that occur to your program will take place at your check-in. Male Muscle and Strength Building Program Your training program will be set up for you based on your training age, goals, and technique. Accompanying your training will be a guide explaining the principles of 'progressive overload'. This will ensure you know how to always improve your training performance. Alongside this is an exercise video library of all the movements. You will also have the opportunity to send videos through daily of your technique. Fat Loss and Muscle Building Nutrition Program After completing your 2 week dietary assessment you will receive a nutrition program. Your current calorie, macronutrient intake, eating behaviors, and lifestyle will determine the program. You will also receive a supplement plan based on your goals. How To Eat Any Foods You Want And Reach Your Targets Guide Meal plans work in the short term but not in the long term. In order for you to understand how to eat the foods you enjoy you will create yourself a meal plan example. I will guide you through this process accompanied by meal plan examples and a recipe book. Ultimate Meal Prep Method You don’t have to meal prep or eat from tupperware every meal. I’ve created 3 meal prep methods that will help you save time and headaches when it comes to meal prep for the week. From this, you will be able to determine the most suitable method. How To Eat and Drink Out Socially Without Looking Like a Stiff You will learn what to do before, during, and after so you can enjoy your social events while still losing body fat. You will also receive a restaurant guide to help you choose what to eat when dining out. Optimize Your Sleep Checklist We sleep for roughly 1/3 of our lives. It has a huge impact on our hunger, energy levels, stress, and mood. To make sure you’re getting your best night's sleep there is a checklist to follow. How To Eat Without Ever Tracking Again The end goal of this process is so that you never have to track your nutrition again. You should be able to self-regulate using your body weight and knowledge gained. To ensure this happens we will go through periods of maintenance and diet breaks. When coaching finally comes to an end our last month working together you will not track your intake. This is to ensure you understand how to eat without ever tracking again. * App access requires paid coaching plan Terms of use: https://kahunas.io/terms-conditions Privacy policy: https://kahunas.io/privacy

Lullogram is a quiet place to land when your head is loud. It's a small set of calming tools that live together in one soft, slow app. No feeds, no streaks, no noise. Open it, pick what your body needs right now, and put your phone down feeling a little more settled than when you picked it up. **Soundscapes that you can feel.** Rain, ocean, nightscape, and more, each with gentle haptics tuned to the sound so it hums through your hand as well as your ears. Set a sleep timer and drift. **Breathing and grounding.** Box breathing, 4-7-8, the physiological sigh, and guided grounding like 5-4-3-2-1 and a slow body scan. A calm circle and soft taps lead the pace so you don't have to count. **Fidget toys.** A pocket of small, tactile things to keep your hands busy. A particle sphere you can push around, a dot grid that dissolves under your finger, bouncing balls, a clicker, and more. **Sleep and your energy.** Log how you slept and Lullogram maps your likely energy through the day, from the morning ramp to the afternoon dip to the evening wind down. See your week at a glance, with a gentle sleep debt nudge when you need it. **Routines.** Stitch a soundscape, a breathing technique, and a fidget toy into one wind down or wake up, and play the whole thing in a row. **For the harder moments.** Quiet Cards give you full screen, swipeable phrases for times when words won't come. An SOS routine keeps your people and a calming pattern one tap away, and it works fully offline. **The small stuff that helps.** Medication reminders, a quick mood check-in, an Apple Watch companion, and home screen widgets so your calm tools are always close. Most of Lullogram is free. A few extras sit behind Pro, and you get three free goes on each of them before you decide. A calm corner of your phone, for whenever you need one. terms of use: https://lullogram.app/terms