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Testimonials
- First Time I had used Flexible DietingAfter 6 competition preps in the past, this was the first time I had used flexible dieting. I hired Holly to coach me through 12 weeks of contest prep and my final peak weak. Without a doubt, using a flexible dieting method made the experience more enjoyable and helped keep me from cheating on my diet. My former contest prep diets were very restrictive in the types of food I could eat, but having the ability to choose the foods I wanted to get my nutrition from made eating more convenient and less monotonous. I had Holly to check in with each week, and this definitely helped keep me accountable. Also, the extra guidance during peak week was imperative and greatly helped maximize the final physique I had worked so hard for. Great results are totally possible, without drastic dietary measures, when you have a professional dietitian providing a specific plan unique to you and your body. I have never been so happy with the final physique I brought to the stage. Thank you so much Holly!
I came to Holly with dreams to get my metabolism back on track and to have the energy and strength to train for competitive sprinting. I chose Holly as she had extensive experience in my chosen sport ‘athletics’ and a solid background in nutrition and flexible dieting. At 51, working full time in a demanding job Holly assisted me with a Reverse Diet. Long story short, I started at my current maintenance calories. These were very low at under 900 calories per day, and I has been eating this way for years! During the 12 weeks I worked with her, I gained only 3kgs, and a good percentage was actually new muscle as my performance at training increased substantially with the increase in calories. I was able to increase my calories by almost 500 per day and I plan to continue increasing after finishing the program. I have so much more energy, my sleep improved and I generally just feel so much better! I love the new found flexibility and being able to eat out socially again! Thanks so much Holly
- '12 Week Slow to Moderate Fat Loss' ProgramAt the start off 2018 I reached out to Holly to help me with weight loss. I wanted to learn how to achieve this with a flexible diet approach. It was always a constant struggle for me prior to starting with Holly to drop weight, be it my lifestyle choices or always having to travel for work. She took all aspects and situations into consideration and made dieting sustainable and easy to follow. It also worked! She is incredibly switched on with her nutritional information and training regimes and I would definitely recommend her. During the 12 weeks I worked with Holly I went from 81.3 kg to 74.7 kg which I am incredibly happy about even with a few weeks of set backs! Thanks again for all your help Holly, you really have shown me a better way and I have learnt so much more.
- Initially I reached out to Holly for the fat loss challenge to try to lean out my "mom bod" and get back to resistance training after doing years of only long distance running. I am no stranger to weightlifting or dieting, so I was morally ready for the same stalled cycle of weight loss with minimal results that I was used to my body doing. Holly not only educated me about nutrition and flexible dieting, but in a short 12 weeks got me to the leanest I have ever been. I was blown away to see how well my body responded when properly coached and that I was not "unlucky", just uninformed, which is so true for many of us. Getting Holly as my coach was the smartest thing I could have done to improve my physique. I am so lucky to have had her as a coach as she has encouraged and inspired me to reach for more challenging long term goals. We are now starting a reverse diet to build up my metabolism and then a muscle gain program to increase my muscle mass, then to lean down even more during my next fat loss diet phase. I am so excited to start this long term journey with Holly's guidance to keep polishing away at my physique and see what my body is capable of becoming.
Initially I contacted Holly about a fat loss challenge, but Holly explained that with my current nutritional intakes I would be better off doing a reverse diet. I have to admit this did make me nervous, as I'd just spent 10 months settling into being a mum of two young kids and I felt like I'd finally found my feet and was ready to hit my goal and lose my baby weight. However, I knew Holly was right.. there's no way I had even been eating enough in the first place to attempt fat loss and to try, would have been stupid. This proved to me that Holly held my health as a priority over anything else. She assured me that we would be conservative with the reverse diet and put my mind at ease straight away. During the process I've asked a lot (and I mean a lot!) of questions. Holly has always responded promptly and always in detail, it's never a one line answer and she makes sure I understand the reason why I'm doing certain things. In the last 8 weeks we've upped my calories by over 500 calories a day and I've actually lost 2.7kg in the process! It's obvious my body definitely needed the extra fuel. I can't begin to explain to anyone how my mindset has shifted since working with Holly. Mentally, I'm no longer exhausted all the time, I have so much more energy and strength in the gym and I genuinely look forward to training again. I'm not exhausted just wishing for the day to end. I'm so happy and I'm excited for what's to come. For me this was always going to be a long term journey, yes everyone who wants weightloss wants it right now. But I urge you to put the short term goals aside and focus on your health and building a solid foundation to attempt fat loss as healthily as possible. I've done it the wrong way in the past and up until now I've been paying for it. It's not worth it. Take the time now and do it properly, and in the grand scheme of things, what's an extra few months to build a solid foundation that you can maintain for life? This is only the beginning for me, I'm so extremely excited to continue on with Holly as a client and continue to build up my metabolism and then progress to my fat loss phase. Holly, I can't thank you enough for changing me from the inside out!
Holly certainly gave me individual attention and we worked together to agree on a plan for my body re-composition, which gave me a greater understanding of where we were going and how we would get there. I’m much more comfortable with my body and have a greater appreciation for food and what it does. I’m even back to wearing my shorts this summer!
I sought out Holly’s on-line professional assistance 16 weeks ago to help me understand my body and dietary requirements. I’m a 47 year old woman and noticed some slight body changes over the years, despite training hard and restricting my diet I was gaining weight and was just lost on how to eat for my individual needs. In the 16 weeks Holly has helped me in many ways, including a better understanding of my dietary needs, I no longer overtrain and I eat more than ever! In 16 weeks I was able to shift 4 kg of FAT and increase my fat free mass! (which is awesome!) I feel fantastic, full of energy and not hungry! I don’t over eat as my body is getting enough food and all the nourishment I require, with two high calorie days included! The macro diet was excellent for me and I was able to enjoy treats here and there as I thought I needed them.
Thank you for coaching me Holly and for your awesome feedback each week! I feel like you've helped so much with my nutrition and getting rid of my destructive binge eating habits ! I'm 110% on board with the whole concept of flexible dieting, I think it's great and can't thank you enough for all your help! I know now for me to be able to see continued results, I really need to really get more involved with my weight training and make sure I am being consistent with my nutrition so I can keeping building more lean muscle !!
Thanks so much for all your detailed recommendations Holly! It goes such a long way and I truly appreciate it! You're a really great coach and I genuinely LOVE being apart of your squad! Even while I was away the feedback helped me make more conscious decisions and put in far better effort than I would have otherwise. I'm sooo excited to get back into a routine! I've also been really flexible with foods and eating things I haven't thought about eating in such a long time! I'm having Tacos today and not feeling guilty !! Awesome I really enjoy flexible dieting, and even while on holiday, and I don't have scales, I am trying to keep a close eye on things! So far I've had no weight gain on my holiday, that's without a gym! Thanks again for all the guidance and support!
Holly is a great trainer, I have lost 9.4kg since I started training with Holly. Her knowledge of nutrition and fitness is exceptional. I highly recommend Holly.
If you want change and are committed! come and see Holly! Awesome nutritionist and personal trainer!!
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Keeping up with Me! HB EP 4
Case Study - Client Spotlight
Keeping up with me! HB -EP 3
Case Study - Client spotlight
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Instagram
Episode 4 of @beautyandthegeekpod podcast is up ! Link in my bio 😃
Go check it out and let me know what you think 😃 Comment Below 👇🏽👇🏽
𝐈𝐭 𝐟𝐞𝐞𝐥𝐬 𝐥𝐢𝐤𝐞 𝐟𝐨𝐫𝐞𝐯𝐞𝐫, 𝐛𝐮𝐭 𝐈’𝐦 𝐛𝐚𝐜𝐤 𝐚𝐧𝐝 𝐛𝐨𝐲 𝐢𝐭 𝐟𝐞𝐞𝐥𝐬 𝐠𝐨𝐨𝐝 😎
In this weeks video I share some fun stories from our trip out to Laguna Beach in California.
I also talk about how I approach nutrition and exercise while ‘relaxing’ on holiday 😃
It’s funny how so many of us feel like we need a ‘break’ from exercise but I actually find I still really enjoy my training even on holiday. For one thing, I don’t have to rush, but second of all I think it reflects the efforts I’ve made to create more balance with my exercise program even during my normal schedule at home.
Click the link in my bio to watch this weeks update
𝗪𝐡𝐚𝐭 𝐢𝐬 𝐯𝐨𝐥𝐮𝐦𝐞 ? 𝐀𝐫𝐞 𝐲𝐨𝐮 𝐝𝐨𝐢𝐧𝐠 𝐞𝐧𝐨𝐮𝐠𝐡 ?
𝘚𝘸𝘪𝘱𝘦 𝘢𝘤𝘳𝘰𝘴𝘴 𝘧𝘰𝘳 𝘮𝘰𝘳𝘦 𝘭𝘦𝘢𝘳𝘯𝘪𝘯𝘨 👩🏼🎓
𝐇𝐨𝐰 𝐦𝐮𝐜𝐡 𝐕𝐨𝐥𝐮𝐦𝐞?
As a general guideline 8-12 high quality sets per muscle groups per week is adequate to stimulate muscle hypertrophy.
Take a look at your current training program and see how many sets you are performing for each muscle group per week.
I 𝐛𝐫𝐞𝐚𝐤 𝐦𝐲 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐝𝐨𝐰𝐧 𝐢𝐧𝐭𝐨 𝐭𝐡𝐞 𝐟𝐨𝐥𝐥𝐨𝐰𝐢𝐧𝐠 𝐠𝐫𝐨𝐮𝐩𝐬;
(quads, hamstrings, glutes, calves, core, chest, back, shoulders, biceps, triceps)
⭐️I currently do x15 sets of quad focused exercises for example, by week 4 of my program, this has increase to 18-20 (progressive overload)
Are you doing the minimum viable for hypertrophy?
𝐓𝐫𝐚𝐜𝐤𝐢𝐧𝐠 𝐚𝐜𝐭𝐮𝐚𝐥 𝐯𝐨𝐥𝐮𝐦𝐞 𝐩𝐞𝐫 𝐦𝐮𝐬𝐜𝐥𝐞 𝐠𝐫𝐨𝐮𝐩?
The more experienced you are, the more attention you should pay to training volume on specific muscle groups, especially those areas you are wanting to improve 😈💪🏽
You can take this one step further and look at ‘total volume performed’ per muscle by multiplying
‘𝐬𝐞𝐭𝐬 𝐱 𝐫𝐞𝐩𝐬 𝐱 𝐰𝐞𝐢𝐠𝐡𝐭 𝐥𝐢𝐟𝐭𝐞𝐝’
My volume has gone up considerably, even in the last 3 years! This is largely because Ive started working closer to my true max so I’m lifting more weight. 💪🏽
𝐐𝐮𝐚𝐥𝐢𝐭𝐲 𝐌𝐚𝐭𝐭𝐞𝐫𝐬
It’s one thing to increase your weights but are you keeping good form? I always try to work to my true 𝐑𝐏𝐄 when I’m training, this means I put in a high amount of effort, I’m not afraid to make some noise or pull a funny face 🤪
The quality of your workout should never suffer when increasing your volume. This generally means increases are slow and gradual over time☝🏽
Check out the last page of signs it might be time for you to make a volume increase.
𝐌𝐲 𝐌𝐨𝐛𝐢𝐥𝐢𝐭𝐲 𝗪𝐚𝐫𝐦 𝐔𝐩𝐬 🤸🏼
You guys have been asking me what my warm ups consist of ! So here are x7 of the movements I typically do before I begin my lower body sessions to help improve my performance during my training while simultaneously helping reduce my recovery time.
I also do yoga x 1 per week and on one of my rest days, I do a x1 hour tailored stretching routine (I’ll share this soon).
These warm ups absolutely raise my core temperate, get my heart rate going, and they are specific to the muscles I’m using when I train. This series of movements takes me 25 mins 𝐁𝐄𝐅𝐎𝐑𝐄 I start my sessions!
1. 𝐁𝐢𝐫𝐝 𝐃𝐨𝐠𝐬
(Core activation exercise - 2 x 5 per side holding for 5-10 seconds. I’m trying to make my body as long and straight as possible and brace everything!)
2. 𝗪𝐨𝐫𝐥𝐝𝐬 𝐆𝐫𝐞𝐚𝐭𝐞𝐬𝐭 𝐒𝐭𝐫𝐞𝐭𝐜𝐡
(2 x 10 per side keeping it nice and dynamic to warm up my hips and mobilization my spine)
3. 𝐃𝐞𝐞𝐩 𝐓𝐫𝐚𝐧𝐬𝐯𝐞𝐫𝐬𝐞 𝐀𝐛𝐝𝐨𝐦𝐢𝐧𝐚𝐥 𝐡𝐨𝐥𝐝𝐬 (deep core activation 2x 5 bracing for 5 seconds each rep - watch my breathing!)
4. 𝐒𝐞𝐚𝐭𝐞𝐝 𝐆𝐫𝐨𝐢𝐧 𝐁𝐮𝐭𝐭𝐞𝐫𝐟𝐥𝐲 𝐒𝐭𝐫𝐞𝐭𝐜𝐡 (I keep this one to a minimum pre workout as static stretching immediately before exercise has been shown to decrease performance. I keep this as dynamic as possible by alternating back and forth by driving the palm of my hand into my thigh away from the hip socket)
5. 𝐂𝐫𝐨𝐬𝐬 𝐇𝐚𝐜𝐤 𝐋𝐮𝐧𝐠𝐞𝐬
(2 x 10 per side - these start off feeling like garbage but eventually I can get lower and lower and my hips and adductors feel great!)
6. 𝐆𝐥𝐮𝐭𝐞 𝐛𝐫𝐢𝐝𝐠𝐞 𝐬𝐢𝐧𝐠𝐥𝐞 𝐥𝐞𝐠 𝐚𝐛𝐝𝐮𝐜𝐭𝐢𝐨𝐧
(1 x 5 per side - this activates my glutes and helps to open up my hips. Another option if you don’t like the others)
7. 𝐁𝐨𝐱 𝐥𝐮𝐧𝐠𝐞 𝐨𝐯𝐞𝐫𝐡𝐞𝐚𝐝 𝐫𝐞𝐚𝐜𝐡
(2x 5 per side to help lengthen my hip flexors and lengthen the small muscles of my torso. Keep tight, not relaxed.)
Flexibility and mobility are two factors that are frequently overlooked. Most people tend to focus mostly on 𝐝𝐢𝐞𝐭 𝐚𝐧𝐝 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞, and allow these to fall by the wayside.
Continues in comments below 👇🏽👇🏽👇🏽👇🏽
Flexible Dieting is a relatively NEW nutritional concept which helps govern your nutritional choices and ultimately meet your specific sporting or health/fitness and physique goals.
