HollyJan Fitness

I think I get my determination and drive from my dad.
Who is also there when I need no questions asked, has picked me up and bushed me off countless times, who taught me strength and resilience.

Who supports me and believes in me.
Who is calm when it’s wild out there.
Thank you for teaching me to be all you are ❤️

Happy Fathers Day, I love you 🫶

This.
You’re not addicted to sugar hun.

We ate, cuz you can do all the hip thrusts you want but no growing without fuel sis ⛽️

A good relationship with food looks like eating without knowing the calories or macros too

It’s some days ordering the salad and margarita while other days the tacos and margarita ☺️

Not losing fat?

Welcome to 2024 where (almost) everyone and their dog wants fat loss but is struggling.

As much as we love to jump to conclusions before assuming it’s “just not for me” here’s 6 things you should check.

I bet your solution is in here ❤️

2 of my fav things
It’s still light out after 10 pm
Seeing my girls show up for themselves in other parts of the world ❤️👯

When clients inspire you ❤️

Monday fat loss reminders you’re still not doing yet 💌 👯

PS. Still not sure how to figure out fat loss calories without a calculator? Msg me, I’ll give you the steps ❤️

People who lose fat and keep it off aren’t doing fitness challenges, bikini body boot camps, 75 hard (sorry not sorry).
They change their lifestyle habits for life, not for a month or 2.

Preach, Amanda.
I live a very different 24 hours than my clients with 5 kids do.

If you’re eating more food and regular meals after a period of undereating, you’re not eating “too much” now and you aren’t “gaining too much.”

You’re eating to FEEL your best and support your (whole health) long term goals.

Here’s how it helped me 🪄

1. My energy & sleep improved
2. To happy from depressed
3. Improved digestion/metabolism
4. Better work outs = better results
5. Hormones regulated
6. Relationships improved
7. Social life improved
8. Libido returned
9. Confidence improved
10. Less food thoughts
11. More focus

Keep going, it’s worth it 💅

When ppl are like “I love chocolate too much, I can’t have it.”

I’m just like “How can you not if you love it? Why take away what you love?”

I’ve had it every single day for years and will vacuum the beach before restricting myself again.

Because restricting what you love just puts it on a pedestal, making it a big deal for you.
Eat it more frequently, you’ll eat less of it.. food habituation is a thing.
❤️🍫

Struggle with an all or nothing mindset around fitness and nutrition?

So did she.. until she started to embrace uncertainty and imperfection, working with a 1/2 cup day because the next day it’s full again, some days she feels weak, the next day strong, some days she loses her mind, the next day she finds it.

Because that’s life, s**t happens and I love that I’m teaching my girls to just move on when it does❤️

THE question that I see everywhere right now..

“I’m entering my 40’s what do I need to do to optimize fat loss?”

If you’ve been doing it right all along, nothing changes. Shocking I know but nothing changes the day you turn 40.

What you can do 👇

Accept that body fat redistributes (It’s not cortisol).

Accept you need to LIFT WEIGHTS because besides choosing to avoid red flags I’m extremely grateful I started young. Start as early as you can.

Accept that’s it’s your BEST BUFFER as you age.

Accept that it won’t make you look 25 again, stop comparing to 25 year olds or your younger self and work with what you got.

Stop thinking you need to fast or detox, stop undereating, overdoing cardio, looking for menopause cures and “supplements for your 40’s” because that’s all as ridiculous as your ex.
(Creatine won’t hurt)

Yes, it’s still hard. Lift hard. Do the work. Be consistent. That’s what you do.

Ok love you bye 💙

Unpopular opinion but staying in poor health and fitness and accepting the detrimental outcomes of that because “we should love our body” isn’t love for your body. It’s a form of self abandonment.

❤️

If you’re changing your eating habits every second day because of small scale fluctuations.. that’s like choosing to leave your partner after every small argument.
Pretty silly.
It’s normal for weight to fluctuate and normal to have conflict.
Your body and relationship are functioning like they should ❤️

Loving reminders, if you’re struggling to eat enough today ❤️

Summer is coming faster than an ex and fat loss is everywhere 🌎

You could do a cleanse, IF, go on ozempic, cut out food groups..

But you can also ask yourself “When did I last..

“Stick to a structured gym routine?”
“Stick to consistent supportive nutrition?”
“Have one margarita instead of 5?”
“Emotionally regulate without food being involved?”
“Invest in sustainability?”

If you can’t remember, start there.

Because fat loss is found in respecting yourself enough to do the harder, longer, tedious things you don’t want to do when easy is so accessible 🩷

My client said to me whenever she has a bad body image day or hates how she looks in the moment..

She asks herself “Who gains anything from these thoughts?”
And I thought..
Dam.. I LOVE how simple that is.
Who even taught her that?
Me.. I taught her that ❤️🥲

It’s about lifestyle ❤️

I on-boarded 2 new clients in the last couple days and as much as HIGH PROTEIN is literally everywhere it’s still the macro I see people getting the least of 🫣

Yes it supports aesthetic goals, fat loss, satiety etc but aside from that..

Our protein needs increase as we age, which supports muscle retention as we age, and without that the more fragile we become.

IDK about you but I’m striving for independence when I’m 80. Longevity sounds good too.

Let’s start giving protein as many chances as that man because if yours looks anything like this, we gotta ❤️

Not sure your needs or how to get it ask me for my cheat sheets 😎

FYI ❤️

Preach ❤️

Take fitness and nutrition advice from accounts that share they have a life outside of gym and nutrition. If life revolves around those things only they likely don’t have much of a life at all 🫶