HoliFit By Lauren

The first time I heard this quote I didn't quite get it. It seemed obvious.

But looking back I think thats a direct reflection on where I was at.

I realised after this incredible, life-changing breakthrough of a weekend with that if I'm radically honest with myself, I've been living my life at around 60%. And I think thats me being generous.

What I mean is, I was going to the gym weekly but not consistently, and not with clear intention.

I was doing my work, but also not at my 110%, with intention and wanting to level the F**K up.

I was eating 'healthy', but maybe 60% of the time. Not with 110% intention of making the radically changes I wanted in my life.

Claiming this next level life, going for 'world class' of everything and not just 'its good, it'll do' requires a certain level of honesty in yourself and also responsibility to EMBODY those those changes I want to make and SHAKE S**T UP!

So Monday this week truley felt different.

Like the first day of the rest of my life. and it feels fu***ng PHENOMENAL.

No more excuses, no more half assed efforts.

I want it all, which means I have to BE it all!!!

Comment if you're feeling me!! 🔥

I had so much fun answering these interview questions - thanks so much for featuring me on 💋✌🏽

It was a great opportunity to reflect on my journey and to be proud of how far I’ve actually come in my self + body love, perception of beauty, confidence and femininity - but boy has it been riiide 🌊

I love the message that TIB has and feel it’s totally in line with holifit as well! 👯‍♀️

That there is no right, wrong or “should” when it comes to beauty, how we show up in the world or how we look. 💃🏽🔥

Celebrate YOU. Love the skin you’re in because we only have one body and one life! 🤗

Ladies!

I’M SO EXCITED to release my newest podcast episode tomorrow, all about HOW we can thrive cyclically (in our menstrual cycle) using both Science AND Ancient Wisdom to live our healthiest and happiest lives - with the beautiful and talented Amber Rose! 🎙🥳♥️

We Chat About:

🩸What does a healthy menstrual cycle look like?

🩸What does an irregular cycle look and feel like? heavy & long bleeds, migraines, intense PMS etc. and can we heal this?

🩸What about the modern world is taking us away from a healthy cycle? Plastics, Tupperware, water, hormones in food, artificial light etc.

🩸Can you give us a brief history on what ancient wisdom is all about in regards to our menstrual cycle? What have we forgotten?

🩸Why we should go back to celebrating our bleed like they did for thousands of years.

Amber is a Certified Trauma-Informed Teacher, Writer, Mirror and Mentor, guiding women along the real, raw & all-encompassing path of Cyclical Womanhood. She is ALL about how to take radical care of yourself & THRIVE as a woman, from hormonal + menstrual health, through to cyclical living, business & relationships!

You can find her on Instagram at or her website withloveamberrose.com

If you resonate with everything above, or your cycle is all over the place, you have lots of negative symptoms or you just want to know how to thrive throughout your cycle, DON’T MISS IT!

How to Thrive with Your Cycle using Science AND Ancient Wisdom with Amber Rose Welcome to HoliFit's "Health and Happiness Podcast" where I bring content and speakers that are fun, educational, interesting and all things in between, wit...

I’M SO EXCITED to release this epic podcast tomorrow, all about HOW we can thrive cyclically (in our menstrual cycle) using both Science AND Ancient Wisdom to live our healthiest and happiest lives - with the beautiful and talented Amber Rose! 🎙🥳♥️

We Chat About:

🩸What does a healthy menstrual cycle look like?

🩸What does an irregular cycle look and feel like? heavy & long bleeds, migraines, intense PMS etc. and can we heal this?

🩸What about the modern world is taking us away from a healthy cycle? Plastics, Tupperware, water, hormones in food, artificial light etc.

🩸Can you give us a brief history on what ancient wisdom is all about in regards to our menstrual cycle? What have we forgotten?

🩸Why we should go back to celebrating our bleed like they did for thousands of years.

Amber is a Trauma-Informed Teacher, Writer, Mirror and Mentor, guiding women along the real, raw & all-encompassing path of Cyclical Womanhood. She is ALL about how to take radical care of yourself & THRIVE as a woman, from hormonal + menstrual health, through to cyclical living, business & relationships!

You can find her on Instagram at or her website withloveamberrose.com

If your cycle is all over the place, you have lots of negative symptoms or you just want to know how to thrive throughout your cycle, DON’T MISS IT!

🌞 HAPPINESS PILLAR #1⁠ 🌞
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Who am I? I know who I am because I CHOOSE who I am. ⁠
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“Who you are is not predetermined. The real me is the one who chooses and every day I make choices that make me the person I want to be."⁠
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I invite you to do this exercise with yourself, and write down your own personalised morning affirmation to start EMBODYING the person you want to show up as in the world.⁠ 🔥
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"I am a kind, sweet, soft, healthy, strong, warm, proud, beautiful, happy, feminine, inspiring, fabulous, lovable, hilarious, intelligent, and sexy queen of a woman that knows exactly what she wants and needs and ISN’T afraid to get it. ⁠
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I attract love, fun, abundance, trust, flow, opportunities and positive people and vibes always, and let things leave my life that doesn’t serve my happiness. I am a woman of FULL TRUST in all people and all situations, and I am great at not being attached to a person, place, or thing so that everything can flow in and out of my life exactly and as deliciously as it should be! ⁠
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I choose to be a mythic queen of a girlfriend to my man, full of love, nurturing, vulnerability, bravery, and beauty, that fully trusts and supports my man NO MATTER WHAT. ⁠
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It's easy to read this and get pumped up on my happy days, but actually my low days (when you might think we should read it most!) are when I'm MOST resistant to reading this pillar. I sometimes want to stay into victimhood and feed my mindf**k 🙈
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Nope. Push through it, write it and read it until you start feeling it!⁠ 💫
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I mean i think this post from my heart says it all 🧡🍑💫
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Even though I am a certified and passionate coach, helping clients common obstacles from healing relationships with food and fat loss, to helping build healthy habits and balancing hormones, I am very much still on my own journey of finding the best way to live my healthiest and happiest life.⁠ 🌈
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It's all about the direction people, not about the position your in. ⁠
As a general rule of thumb as long as 80% of the time you're doing your best at eating healthy, moving your body, taking responsibility for making s**t happen, owning your self sabotages and slip ups, then that leaves 20% of the time for us to be HUMAN, make mistakes and give into 'temptations' haha⁠ 💫✨
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Just focus on your direction and trust the process ⁠✌🏽
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😁 Fun Facts! 💡

I love reading all about my mentors, coaches, influencers, friends, EVERYONES stories, personalities and journeys - so thought I’d give a fun little faster of mine! 🥸

I like to think that I am a teacher to all the women who are my past self stage - we teach the things we have struggled with and overcome personally and want to share the lessons, the goodness and most importantly what WORKS and what has helped us the most. 💫💫

Ready all about my roller coaster 🎢 of a journey via the link in my bio ✌🏽

NICE TO MEET YOU! 🧡

Www.holifitbylauren.com/meetlauren

15 High-Protein, Low-Carb Snacks

Happiness Pillar #1 - "I am who I am because I CHOOSE who I am"⁠
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Mentored by the amazing Greek philosopher and my friend Mikis Hasson , with him we explored how to break free from everyday limiting beliefs and negative self talk, and were provided many tools, exercises and mindset shifts on how we can work on our s**t, call ourselves out when we need it, and ultimately learn how to prioritise our own happiness and live our best lives because of it.⁠
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It's incredible how simple it sounds, "just choose who you want to be?!" but is actually one of the hardest things to really grasp your head around. It requires you to take FULL responsibility for your daily choices, past present and future - and start making them in a way that is in alignment with the direction of everything that you want. and literally f**k everything else that isn't in line haha⁠
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For example: Some people believe or are told that they are a lazy friend, makes minimal effort to respond to messages or always says no to social activities - this person is CHOOSING this.⁠
They can also make the choice that from today they want to start responding more, making more of an effort, and make themselves proud that they are a good and effort filled friend! And therefore this person is now choosing who they want to be.⁠
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Have you heard of that famous quote "dress for the job you want, not the job you have"? This is incredible symbolism to yourself that you're already in the process of becoming the person you want to be, and will be proudest to be!⁠
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Want to be a healthy person? Choose today to become the person that now takes care of their health, walks and exercises more and now consciously eats. etc.⁠
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I'll make a video all about Pillar #1 soon - stay tuned!⁠
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What are somethings you know that you want to stop or start doing to choose who you want to be! Comment below⁠
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💪🏽 Thanks Kerry!!⁠ 💫
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Another amazing testimonial from a happy client! When I met Kerry her priority was to decrease body fat and balance hormones so she could be at her optimum health to have a baby!! ⁠👶🏽🧡
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She did such an incredible job and showed so much intention, a couple years down the line, healthy and happy with her beautiful baby.⁠
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🥳 So much love to you Kerry!⁠ 🧡
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What people need to realise is that achieving optimum health is a LONG TERM INVESTMENT in yourself. Not an over night, 3 month, 6 or even 12 month GET IT DONE QUICK plan.⁠ 🤨
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This is where yo-yo, unrealistic or unsustainable 'diets' f**k us up, especially as women with the constant pressure of diet and body image culture being rammed down our throats on the daily.⁠ 😩
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The biggest shift that myself, and successful clients and people all over the world have experienced is finally understanding that this is no longer a 'diet' or anything temporary, but a LIFESTYLE. ⁠🏋🏽‍♀️📚🥑 🏃🏽‍♀️🧖🏽‍♀️
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A 'way of eating' (WOE) some people call it.⁠
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So if you're someone that has been suffering with a binge and starve cycle, or have chosen to put yourself into the guilt, shame or punishment hole - theres no need for it.⁠🙅🏽‍♀️
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Choose today that you’re over this cycle that clearly doesn't work. People are starving, unhappy or gain it all back when they stop following ridiculous diets.⁠ 🙋🏽‍♀️
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Choose this baby steps lifestyle change, and 6-12+ months from now results will happily start flowing in and STAY because you're mind and body will be more connected, happier, and not live in fear that this will end soon.⁠ 🥳🥳
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Baby steps changes are key. ⁠💫💫
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🟠 Maybe start walking 6,000+ steps every day.⁠
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🟠 Make sure you have protein at every meal, and 1005 break your morning fast with it (first meal of the day)⁠
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🟠 Add more green veg onto your plate daily⁠
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🟠 Ease up on the processed foods or make healthy alternatives⁠
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Message me 'I'M READY!' if you'd love to chat and brainstorm some ideas on how you can baby steps some healthier habits into your life for long term success.⁠ 🥰🧡🥳💫
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🍑 Drop it like a SQUAT!⁠ 🍑
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I can never stress enough how incredible strength/weights training is for women, TO women.⁠ 🏋🏽‍♀️
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The common fear is that we'll turn into the she-hulk, which is not true as we have no where NEAR the amount of testosterone as men have to bulk in the same way. So you're safe girrrl.⁠ 😁
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Check out my article '13 Benefits of Weights Training for Women' and learn all about why you should be adding weights into your weekly routine TODAY!⁠ 📖
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Some examples:⁠
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1. DECREASE BODY FAT - "It is undeniable that weight training builds muscle, as your lean muscles increases your metabolism will as well. Having a higher metabolism means that you will burn more calories all day long, isn’t calorie loss a big topic amongst us women?"⁠ 🔥
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2. YOU BURN MORE CALORIES - "Weight training has been proven to raise your metabolism for up to 24 hours after a workout. The more intense the workout the more calories are burned."⁠ 🔥
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Read the rest in my article!⁠ LINK IN BIO👇🏽
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https://www.holifitbylauren.com/holifitblog/13-benefits-of-weights-training-for-women⁠
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Comment what your favourite types of weights movement is below!⁠ 🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️
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💫 Put intention into your cooking, meal prep and overall nutrition 🥑⁠
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If you do this (intuitive / mindful eating what ever you’d like to call it 😊) then you won’t have to count calories, measure out your food and mindf**k over the details.⁠
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INTENTION is what is going to happen NO MATTER WHAT!⁠ 🔥
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It's much more powerful than a 'priority' or 'focus', it is the core exciting self promise that there is no world in where this WILL NOT HAPPEN.⁠ 🔥🔥🔥
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I cannot stress enough how powerful simply learning to listen to your body is key for long lasting healthy change whether its to lose weight/fat or to support your training or simply to maintain a healthy way of eating.⁠ ⚖️
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Learning to really feel when your body has had enough/you're full and practicing stopping.⁠ 🛑
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Learning to keep eating if your body is asking for more but you want to stop because your mindf**k is telling you too.⁠ 🥗🌯🥑
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All these ways our mind, fear, pressure and expectations that have nothing to do with you and your body are ruling your relation ship with you. THIS is where healing can finally take place, and you can practice overriding these old beliefs with new ones, while practicing listening and feeling your body's natural messages.⁠ 🧘🏽‍♀️ 💌
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Eating / Fuelling your body with INTENTION means that no matter what, I will practice (which means leaving room for 'mistakes' because we're human) feeling myself and my body and begin building a healthier and happier relationship with food with no mindf**k.⁠ 🥳🧡
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Message me if you want more tools on how to do this!⁠ 💫💫💫
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FATS AND OILS!

If you're trying to lose weight, you've probably thought about cutting back on the oils and fats. But when it comes to nutrition there are actually vital reasons to keep healthy fats in your diet, as well has the fact they have various benefits if wanting to achieve optimum health!

The problem is, it’s not easy knowing which oils you should be using for what. And there’s also the question of how to use each specific oil within your meal prep.

So, if you’re not sure what you should be choosing, here’s a quick guide...

ENJOY MY BLOG!

https://www.holifitbylauren.com/holifitblog/healthiest-oils-for-cooking-and-what-to-avoid

HEALTHIEST OILS FOR COOKING AND WHAT TO AVOID — HoliFit By Lauren If you’re trying to lose weight, you’ve probably thought about cutting back on the oils and fats within your diet. But when it comes to nutrition, not all fats are bad. In reality, there are many fats that are beneficial and really important for a healthy and balanced diet!

🥳 Join My Facebook Group Guys! 🥑

https://www.facebook.com/groups/154519768552222/

I post recipes, special offers, free workshops and challenges and give lots of tips and tricks on optimum health including healthy and long lasting weight/fat loss, muscle building, pain free movement and more!

See you there! 🤸🏽‍♀️

📣 Love this so much thanks again Lotte, for your amazing intention to learn and grow throughout the program and your never ending support in yourself and EVERYONE that watched your journey !!⁠ 🎉⁠

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🌞 Check out the NEW HoliFit 12 Week Health & Happiness Course guys!!⁠ 🌿⁠
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⚡️ There's now 11 modules, weekly workbooks and video calls on content including Body Love, Nutrition Basics, Movement, Morning & Evening Rituals, Future Self Programming, Daily & Weekly Planning and even more juicy goodness to help you live your healthiest and happiest lives!⁠ 🌿
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⁠If you feel like you’re in a never ending cycle of yo-yo dieting, over training , under eating , not knowing what works, having an “unhealthy” relationship with food, have body image issues - I GET IT, I’ve been there, I feel you, and this course covers exactly this! 🧡

Gift yourself the ultimate symbolic gesture of self & body love and peace of mind by learning all these healing topics to give you all the tools and mindset shifts needed to FINALLY live a healthier and happier life! 🥰🍑🥳
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🍑 THE FEMALE BODY⁠ 💃🏽
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"The female body was never supposed to be smooth, firm and flawless. ⁠
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It was designed to create life, to host life, to feed life. ⁠
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Yes there are many other amazing aspects to us all and this design in no way defines us, but underpinning our fight to retain a ‘figure’, is a whole network of genetics, science and an entire evolutionary process which wants to create, store and produce fat for protection and hormonal health. ⁠
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So, if you are losing a battle for slimness, do not for a moment think this is all your fault. ⁠
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You are trying to blow away the wind. ⁠
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Feed yourself well, physically, mentally and spiritually, and then enjoy your life with the vessel you inhabit. ⁠
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It’s a one shot only thing. ⁠
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Peace, laughter and acceptance are the best medicines around."⁠
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- Donna Ashworth (Creator of happy, chubby women art)⁠
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A direct quote from yours truly. This is honestly key to long term, sustainable, enjoyable and goal smashing change.⁠ 💪🏽
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I have been bigger than I am now, and I have been smaller.⁠ 👗
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I have weight more, I have weight less.⁠ ⚖️
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I've had more muscle and Ive had less muscle.⁠ 🔥
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And before I used to beat myself up about this, and even as a health coach now I AM VERY MUCH STILL ON THIS JOURNEY.⁠ 🥰
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One the best things I have ever done for myself, and clients of mine have also implemented, is to really connect with your body, prioritise self care and shifting your mindset to intuitive eating and performing.⁠ 🧡🥑🤸🏽‍♀️
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If you'd love to know more about how this works, and how you can start shifting perspectives and see results, DM me or comment 'YES!' below 😊⁠
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I heard a great quote from my friend Nick the other day.
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He said "Everything should be in moderation, including moderation" and I LOVED THAT.⁠ 👏🏽
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Life is about balance, enjoying all the foods, all the types of exercise, all the chapters of relationships beautiful and complicated and so on. Not everything can be so planned and strict and regulated!! Sometimes things are more, sometimes things are less and sometimes things are just right. This is the flow of life.⁠ 💫
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Food and exercise has been one of my biggest mindf**k themes, same as a lot of my clients, friends and family.⁠🌮
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And it has been a long and incredible journey simply exploring ones relationship with food and movement.⁠🧘🏽‍♀️
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I had been in a the classic restriction vs binge cycle for years, and it does't work. I wanted results quickly and unsustainably, I would reward vs punish. That also doesn't work.⁠🙅🏽‍♀️
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What DOES work, no matter what results you're yearning for, is to learn to listen to your body and what it needs.⁠🥰
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Sometimes your body wants to move, some times it needs rest⁠. 🤸🏽‍♀️
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Sometimes your body needs to eat more, eat less, or it's just right.⁠🥙
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The intention of this post is that for me, and for people on their health & fitness journey, as long as your actively practicing being one with your body and listening to all its cues and messages, and 80% of the time you're moving your body and eating in a way that makes your body feel good and YOU feel proud then HELL YEH! This is the marathon (not the sprint) to long term results to optimum health.⁠ 🌻
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When its your more relaxed days, enjoy the hell out of those pancakes, cocktails, ice cream, no exercises days!! NO GUILT OR SHAME⁠ 🔥
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✌🏽 Everything in moderation, including moderation ⁠✌🏽
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🏝 HAPPY FRIDAY 🏝

Not much more I want to say today other then have a fab weekend, be kind to yourself, if your even in doubt of what to do, do what makes you feel the proudest aaaaand more next week! 😘💃🏽🌻💫✨

📣 Love this so much thanks again Carlein, for your badass efforts throughout the program and your never ending support in yourself, me and EVERYONE!!⁠ 🎉
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🌞 Check out the NEW HoliFit 12 Week Health & Happiness Course guys!!⁠ 🌿
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⚡️ There's now 11 modules, weekly workbooks and video calls on content including Body Love, Nutrition Basics, Movement, Morning & Evening Rituals, Future Self Programming, Daily & Weekly Planning and even more juicy goodness to help you live your healthiest and happiest lives!⁠ 🧡
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⁠Check them out! www.holifitbylauren.com/coaching

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Incorporating morning rituals into my daily routine has been a game changer for when it comes setting the tone and mood for my entire day, having mental and energetic clarity, starting my workday already feeling productive and ready and overall making time for my self care every day and not losing sight of the simple yet most important things that make me feel my best, physcially, mentally and emotionally.⁠ 🧡
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This is one of the modules I cover in the HoliFIt program BECAUSE of how important I think it is when starting a journey of wanting to live your healthiest and proudest life.⁠ 💫
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What are little rituals that you do everyday to get yourself up and out - share in the comments I'd love to hear them all!⁠ 🌻
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SO FIRSTLY, I don't believe in 'guilt and shame'. I feel its unnecessary and OH so damaging. If you make a 'mistake' or do something you're not proud of, simply understand it, learnt from it and move right along ASAP.⁠ ☝🏽🧡👏🏽
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The binge/starve or reward/punish cycle is felt and experienced by so many - Even I have to actively pull myself out of this mindset when I've been indulgent sometimes and feel that guilty feeling trickle in.⁠😣🙈
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"NO, SUSH YOU MIND! I'm celebrating/want to be more 'relaxed' tonight and tomorrow I shall begin again to live my healthiest and happiest life!" seems to be my personal narrative that helps me.⁠🤩🥰👍🏽
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Because at the end of the day, life is about BALANCE!⁠ ⚖️
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You can still see incredible results by eating well 80% of your week, or doing 80% of the physical activities you were planning on doing.⁠ 💪🏽
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In my experience with myself and clients, you're MUCH MORE LIKELY to smash your goals and get the results you want in the long run / for the rest of your life by not following a stressful, restrictive, intense, waaaay-to-out-your-comfort-zone meal or workout plan!⁠ ❌
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SO! Stop being so hard on yourself, there is no "right way" to have your week, or eat, or train, or live LOL⁠ 🥰🧡🥑🍫🚴🏽‍♀️🧘🏽‍♀️🏄🏽‍♀️🌞🧖🏽‍♀️💅🏽🍹
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