Holistically Hattie

beach bumming

scent of summer

good company or no company is the vibe for ‘24

Just me being so very excited because it’s the week I’ve been waiting for, to announce something very big within business 🌊🍃

📸

grow your own flowers & water your own soul 🌊

Announcement will be live this Friday at 9AM. What do you think it is?

mini album time 🐶☕️🫶🏻📖

Go for a solo park up at the beach, sit in your boot and drink your coffee ❤️‍🔥

We eat well around here! 🍭🍊🥯

Hayley is currently in a surplus & we have slowly been increasing calories over time.

This week, Hayley took the time to send me all of her food from one day and my gosh, I’m drooling 🤤

Hayley has come so so far in her relationship with food but I don’t want to downplay the fact that she has worked damn hard in improving it too ⭐️

This week in particular, Hayley has reached so many PB’s 😂💪🏼 in so many lifts- including hitting 80kg deadlifts!

This girl is seriously unstoppable ⭐️🧨

Thank you for being an absolute star of a client and making your food super aesthetic 🤪💓

*Please keep in mind 🧠- this is just for some inspiration, as everyone requires different amounts of food/different types of food to be fully satisfied and to optimise their training.

living for the little moments & making memories 🧚🏽💓🍃🌸

Life has been wholesome recently 🫧💓👟🏃🏼‍♀️👭🏼

Trust, isn’t it the scariest thing?
Trusting your food cues, trusting your gut, trusting you’re on the right path, trusting your body is tired, it goes on… 💭

Trust is one thing, we’ve been taught NOT to do with most aspects of our life and in particular, our health.

Everything needs to be structured and ‘logical’ and have numbers/math/solutions involved.

Constantly surrounded by the noise of what we ‘should’ be doing and things we ‘shouldn’t’ be doing.

What what if the day came where we only had the choice to trust ourselves, what do you think would happen?

I believe we truly have internal cues for where we are meant to go in life & the same goes for the foods we should eat/when we should eat, how we should express ourselves and live authentically to us as individuals.

Eat the foods that make you go ‘I’m so excited to eat this’, take a step in your life that makes you go ‘I’m scared but it feels so right’, move your body in a way that ‘makes your body feel nurtured and cared for’

It’s easier than you think, you just have to listen 🦻🏼

just me and my lemon lime bitters x

Thank you for all of the birthday wishes 🫶🏻
I’m ready the for best year yet ❤️‍🔥

make space in your life 🫶🏻

A shoutout to this lovely lady who put in the hard work & persisted ♥️

Down 17kg from the initial check in & improve body confidence along the way.

If you need help in improving your body confidence, perception of self & relationship with food and exercise, applications are open for my April Program.

The program starts on the 4th of April & limited spots are available. Use the link in my bio to apply ❤️‍🔥

Overnight oats are a staple in meal prep ❤️‍🔥
Mix up your brekkie next week

🌱Oats (rolled out are better for soaking up the milk)
🌱I use just enough almond milk to mix the protein in with it being too runny
🌱30g protein powder
🌱 top with your toppings of choice
🌱 1 tsp of peanut butter

Tag me in your overnight oats creations, I could do with some inspo 🫶🏻

INTRODUCING THE LAUNCH OF MY OWN ONLINE COACHING BUSINESS ✨

What does it entail:

- Online training
- Online nutrition
- Lifestyle improvements
- Focus on mindset
- How to live a life of balance 🍃

As many of you are aware, I have been working with .af for the last 2.5 years. But I have decided to spread my wings (cheesey) and go out solo!

I first of all want to thank the boys from FAF: .af .af, for shaping me into the coach I am today & teaching me the foundations of training & nutrition. But most of all for being amazing supports throughout the completion of my Bachelor’s degree.

It’s been an amazing journey from 2020 to 2023 & I am so excited for what the future holds!

🫶🏻

As long as you are always open to growing with the understanding that imperfection is apart of the growth process, I believe you will always end up where you are meant to be.

To fail is to learn

To be misunderstood means you’ve outgrown others expectations

To evolve is an exciting adventure

I’ve written enough words in this degree & all I have left is, job done 🎓🥹

Natures medicine 🫶🏻💭🎧☀️📖

Making food fun, nutritious and tasty as f*ck 🌈🥑🍟🍣🥬

BREAK the stigma of ‘ugh I should probably eat healthy’ to ‘eating healthy is cool as f*ck’

Meal break down:
- CARBOHYDRATES (yes that’s right, a good source of carbs is included in this healthy eating business’
- Protein, I’ve used chicken in this dish with some Mexican seasoning
- Fibre, pumpkin seeds and a variety of veggies
- Fats, good old avocado and pumpkin seeds

I am a creature of habit with my food because I like routine and to be honest, I don’t really get sick of eating the same meals 😂

But say for example if I wanted to change this meal up, I could use rice to make an open burrito, change the meat to beef mince or chicken and change the type of seasoning/ veggies I use.

Don’t over complicate it and EAT! You need too 🫶🏻🍔🍳🥐🥩

S U M M E R please never end

Can we just take a moment for April?!

Holy guacamole, I am so FRICKEN PROUD!!!

One day April messaged me saying she really felt like a croissant and I think she was expecting me to say ‘DON’T DO IT’, but I think she was quite shocked when I told her to have it 😂

Making nutrition work for you is completely different to making yourself work for your nutrition and this is exactly what April and I have worked on since September.

April is officially 37cm down across 7 sites and 2.1kg down - this is without restriction! April has been able to stay consistent, even over an event such as her birthday, Christmas and New Year.

I am so happy to have April as a client as she is a great representation of having a FLEXIBLE approach to nutrition whilst still being on the road to reaching her goals and succeeding.

Open communication is the key to succeeding when you have a coach, especially being an online coach, you need to be very transparent with one another.

A new year, the same pressures to change your bad habits into good habits.

Let’s talk about setting realistic health goals that you can actually achieve and don’t give up by the time February rolls around.

👉🏼MICRO-GOALS 👈🏼

Defined as:

‘Specific action or set of actions that a customer takes to undergo a macro conversion’

Rather than thinking about the outcome you want, break it down and start from the outcome but work your way back.

BE SPECIFIC 🔅

You can’t just say ‘I want to get stronger’. What do you want to get stronger in?

Do you want to be able to do 5 pull ups with bodyweight? Do you want to be able to hold a plank for 2 minutes?

HOW? 🔅

What actions are you going to put in place over the next days, weeks, months, that are DOABLE but will also be keeping on the right track in accomplishing your goal.

TIME FRAME 🔅

How long are you giving yourself to reach this goal? This needs to be realistic, don’t put unnecessary pressure and unrealistic expectations on yourself.

—————————————————————

You need to feel like you are having mini wins along the way. This is a great way to boost your confidence and belief that you are capable of successfully reaching the goal you initially set your mind to.

Living my best life usually involves eating grilld 🍔

But wowzer it’s great to enter a new year without feeling the need to restrict food! Before I became educated around nutrition, food was bad & made you fat. Now I look back and think how did I go so long living a life of restriction?!

Fitness and health goals and amazing to have as a way of GIVING BACK TO YOUR BODY rather than punishing it.

Are your goals a reflection of what you feel you have to do or a reflection of truly valuing your body?

Brb, just going to finish my burger 💁🏼‍♀️

I hope everyone had an amazing Christmas & enjoyed all of the food🎄 🦃

Little reminder ✨
- You don’t need to over exercise to make up for the food you ate
- You don’t need to feel guilty for possibly over-indulging
- One day is not going to knock you off track from reaching your goals

Now, what’s on the menu for boxing day? 🤤