Holly Roser Fitness

If you want a fun cardio workout that you can do when your living room look no further! Check out what I have to say in magazine where we scour the internet for then best trampolines!

As busy moms - it’s hard to prioritize our health and well being. Are you feeling stuck in the same cycle? Trying to eat healthy while dodging cake and sweets at birthdays and events? Living on granola bars and take out?

You CAN eat the foods you love in moderation. You can get your pre- baby body back. NOW is the time for you to prioritize your health and well being.

This is why strength training works.

Have you heard about Post-Exercise Oxygen Consumption (EPOC)? It’s an important concept to understand in order to maximize your fitness results!

EPOC refers to the increased oxygen intake that occurs after a workout to restore the body to its pre-exercise state. This process is also known as the “afterburn effect” because your body continues to burn calories even after you’ve finished exercising.

Here’s why EPOC matters:
1️⃣ Calorie Burn: EPOC can significantly increase your calorie burn post-workout, helping you achieve your weight loss or fitness goals faster.
2️⃣ Metabolic Boost: The elevated oxygen consumption stimulates your metabolism, leading to increased energy expenditure throughout the day.
3️⃣ Fat Loss: EPOC has been linked to greater fat oxidation, making it a valuable component of fat loss programs.
4️⃣ Cardiovascular Benefits: The afterburn effect can improve cardiovascular health by enhancing oxygen delivery and utilization in the body.
To optimize EPOC:
🔥 Include high-intensity interval training (HIIT) and strength training in your workout routine. This is what we do in every session!

It’s not a magic formula or pill. We maximize your precious time in the studio so you see results in HALF THE TIME!

Can’t wait to help you change!

Holly

Our latest feature from Feb 1,2024!

this full body workout will push you to your limit while having fun! Check out the full story — link in bio!

Q&A time! 📣

Q: Do I really need to eat protein at every meal?
A: Yes you do! In fact, eating 20-30g of protein at every meal is a cheat code for reaching your goals even faster!

Here’s why. Protein…
1. Keeps you full longer
2. Burns more calories during digestion
3. Preserves muscle when losing weight
4. Regulates blood sugar and insulin

How are you getting your protein in today? ✨

Endless meal planning, workouts, positive affirmations, podcasts, calorie counting… it will pay off!! There’s no world where hard work gains you zero results. Keep hustling,
keep buying organic, show up to every workout, track your meals, and automate your healthy life!

It’s the same plug and play you’ll see with an unhealthy life..

Unlearning habits takes about 30 days. Saying NO to eating out every night, maintaining a clean food home, eating from 6 inch plates, sleeping 7 hours a night and drinking water throughout the day.. these habits take time to learn but I promise you.. you CAN and WILL do this!

What healthy habit are you focusing on this week? How can we support you to reach your goals?

Introducing our new studio coordinator/superstar, Nicole! We are thrilled to have her as an addition to our team at Holly Roser Fitness. Nicole’s infectious smile will welcome you into our studio the moment you step through our doors!

Whether you need assistance with membership inquiries, class schedules, or simply some motivation to crush your fitness goals, Nicole has got you covered.

Join us in giving a warm shout-out to Nicole as she becomes part of the HRF family. 🥰

Having a healthy metabolism starts with a healthy lifestyle!

Here are 7 ways you might be sabotaging your metabolism:

1. You don’t eat enough protein throughout the day
2. You skip meals
3. You don’t do enough strength training
4. You slack on your sleep
5. You don’t move enough
6. You don’t have an outlet for your stress

How many of these rang a bell for you?

Remember: when you take care of your body, it will take care of YOU! ✨

Want to rev up your metabolism naturally?

Here are the 5 pillars of a healthy metabolism:

EXERCISE: including using weights and doing higher-intensity workouts at least twice a week
NUTRITION: Eating a balanced, low-sugar, whole-foods-based diet that includes protein at every meal – and eating at regular times throughout the day
SLEEP: Getting 7-8 hours of quality sleep every night
MOVE MORE: Not only does being active burn more calories but it also “primes” your body to release more fat-burning enzymes
MANAGE STRESS: This will help with energy, appetite, and better sleep, and it will help keep your hormones in check!

These 5 pillars of a healthy metabolism double as the foundation of an active, vibrant, and fulfilling lifestyle!

I love helping busy women achieve their goals! My team and I meet you where you’re at without judging or pushing you to a point where you’re overwhelmed. So many fitness programs have too many rules and limitations. Focus on small steps every day to reach your goals. One step equals lasting change! Add 2k more steps each day, eat veggies throughout the day, and park farther away from the grocery store. We will help you create a program that brings you results, fast!

Check out my feature on the front page of the ! HIIT training is the best way to burn fat-quickly! My method of intervals every 15 mins ensures you’re reaching your target heart rate, getting uncomfortable!

https://www.nytimes.com/2023/03/15/well/move/hiit-workout-beginner.html

Black Friday came early this year! 90% off $200 gift cards! Click here to shop!

https://tinyurl.com/335smmfj

Limit 3 per customer, this offer is intended for gifts, not for use by current clients:)

Our 6 pm Wednesday semi private session 🔥🔥

Join a team of 2-5 women where you have a customized program for you to reach your goals!

Check out what I have to say in - the best body pillows for injuries and LADIES! I GOT YOU!! Maternity pillows🤩
Support your bump while your catching some precious zzz’s!

https://nymag.com/strategist/article/best-body-pillows.html

So proud of Sandy! 5% body fat drop in 2 months! Sandy is a busy Physician and decided to carve out precious time to focus on her health. She trains 2x a week and does semi privates and 1:1 training. It’s so exciting to see such vast determination and willingness to break unhealthy habits! Go girl !

Thanks for featuring me in your article re: preg running. It’s so important to stay focused on your health while carrying a baby. Here’s my 360 approach to running while pregnant!

Once you create a habit of showing up to your workouts, you will reach your fitness goals! Once workout at a time, one clean meal at a times

Our amazing team of trainers have helped 80 women this month lose a total of 120 pounds! Fitting into the jeans you thought you would wear again, feeling confident at your next event or finally showing off your arms!

Sara
Cecilia
Megan
Alyssa
Jenn
Gabby

Not pictured:
Andrew
Eden
Laila

Check out our semi private personal training sessions where you receive a custom meal plan and customize workouts to get you to your fitness goal once and for all!

Go to www.Hollyroser.com to book now!

Pregnancy workouts are unique and must have clear goals for the journey ahead! Check out what I have to say on podcast to help you navigate your fit pregnancy!

Thanks for featuring my tips on the workout! I love doing HIIT training to the beat of the music to add some extra zing to your next sweat session!

This is how we coach our live small group training sessions online! Nothing better than working out in your home!

You receive a cardio plan, meal plan and monthly coaching calls to help you achieve your fitness goals!

What do you want to feel like in 30 days? What outfit do you want to be able to wear? What pair of old jeans do you want to be able to zip up? My team and I help women all day lose weight, tone up, and feel confident!

Thanks magazine for featuring my top tips online!

To get results in half the time, set up a consult today so my team and I can develop a customized program to get you to your fitness goals!

Our semi private sessions are back in full glory! Masks off starting Tuesday! Achieve your fitness goals with a customized workout catered to your fitness level and body type in a group of 2-4 ladies! Strength training is more fun when you’re part of a team! If you’re sick and tired of feeling out of control in your body, need a push to get off the couch and are stuck in a cycle of unhealthy eating— call us today!

9 months pregnant sharing my top quad stretches with ! Spend at least 5 minutes after each strength or cardio workout to relieve tightness, help improve blood flow and reduce injury risk.

Happy !! For every gift card purchased, you’ll receive a complimentary $50 gift card to use towards any future session! 🤩🤩🤩

Give the gift of health this year to your friends and family! Most importantly, support local🤩

Click here to purchase!

https://clients.mindbodyonline.com/classic/ws?studioid=411019&stype=42&sLoc=0&giftCardID=70

We are so proud of Master Trainer Kenedi. Her joy and enthusiasm every session is electrifying. Dedication day in and day out, helped her achieve employee of the month! We caught up with her between pushups to find out more about her SoCal life!

-Fav thing about working at HRF

The best thing about being a trainer is the clients!! It is so fun seeing what everyone is up to and just seeing their successes, because their success is mine as well!

-Fav line from a movie. Its a basic one but “Napoleon, Give me some of your tots”. From Napoleon Dynomite.

-Random fact about me, I got married at 18 years old! My dad kind of set us up so he was ok with it(;

-I’m organized when it comes to scheduling but my room is very messy

-The best vacation I have ever been on is to Tahiti!! We swam with sharks and surfed some secret breaks ugh😍

-At age ten I was so weird personality wise haha! I won’t put you through the details, your welcome(; I was very active and always had multiple sports going on! I asked my mom and she said I was the perfect child, loved to read and so eager to please everyone.

-I don’t read blogs but my favorite podcast is How I Built This with Guy Raz. I feel like I have a super entreprenuial personality so I love to learn how others built their business and implement that in my life!

-My absolute favorite quote is “You are your only limit”. I will let that one speak for itself😜

-My favorite surf spot is in Costa Rica! Playa Avallanas! Theres warm water, sunshine and no sharks!

Thanks Kenedi!!

To sign up for a small group session online, click here!

https://bit.ly/3vE2gSb

Blessed to know the best!! My team of virtual and in person trainers will help you get into the best shape of your life! Don’t put your goals on hold until Jan 1! The time to focus on your health is now!

To stretch or not to stretch? That is the question. Check out my latest feature in this week where I break down what types of warm ups and stretches should be done pre and post workout!

Need a lower-body workout with little space and just a resistance band? Check out my latest feature in to get you closer to your sculpted goals! https://bit.ly/38V6eLw