Beyond The Sweat

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Person-centered health behavior change coaching
Hi, I’m Holly!
I teach you about nutrition, training, sleep, habit building, time management, body image, and an improved relationship with food and yourself -
in a way that’s personalized to YOU.
Your skills.
Your knowledge level.
Your needs.
I work with complete beginners, pro athletes, and recovering rigid dieters to create a set of habits that make you finally feel like the best version of yourself.

Find out more about working with me

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ARTICLES

My clients’ favorite lessons they learned in 2021

20 Jan 2022

My clients’ favorite lessons they learned in 2021

20 Jan 2022

20 Jan 2022

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I asked some of my clients what their favorite lessons this year were. Their answers might surprise you.

All of them learned a lot about nutrition and training, but the things that really changed their lives was what they learned about the mindset

Happy second wedding anniversary to this guy 喜喜🤘

Apparently year 2 is “cotton” sooo hopefully this year will be fluffy and comfortable?
We have agreed upon cotton buds and cotton balls as gifts #practical

Somehow we’ve made this

Tired of the fitness industry’s “New Year New You” “30 day challenge” “finally get in shape!” “Let us prey on your insecurities and stain all your holiday memories with a tinge of guilt and regret!&rdqu

Something that comes up for my clients often when we work through breaking free from an obsessive relationship with food or body image is the same nagging thought:

"I feel like I've let myself go."
or
"What if people think I've let my

How do you feel when someone else talks to you like 💩?
Angry?
Upset?
Worthless?

How do you feel when YOU talk to someone else like 💩?
Disappointed?
Guilty?
Ashamed?
Regretful?

When you talk to YOURSELF like 💩 - you mash together a giant fireball

Often, people are resistant to working on body image because "I'm just not ready to love the body I'm in yet".

Guess what - that's okay!
You don't have to.

But what a lot of people still want is for negative thoughts about their body to t

There are times to get creative with your words, and there are times to admit that Shakespeare beat you to it and said it better.

Now, Hamlet wasn't too worried about nutrition when he said this - he was a little more concerned with murders and spie

"But I have to be hard on myself for motivation."
"But it's always worked for me before, I don't understand why it doesn't work any more!?"
"But I've never needed to give myself a break before."
"But I shouldn't nee

What I've learned in 1 year of having my period back:

1) No matter how many people tell you "it will all be worth it", the process still sucks.
You will believe it won't happen for you multiple times a week.

2) The process doesn't finish

If I had a penny for every time I saw this one, I would have a whole lotta pennies!

The biggest problem with avoiding TRYING consistently eating more calorie-dense meals is that it becomes a self-fulfilling prophecy:

You under-eat at your meals ear

Is it your body that needs to be controlled or are you avoiding setting difficult boundaries in other areas of your life?

Sometimes when we are feeling out of control in other areas of our life, controlling our body becomes a proxy for that thing.

"I got a six pack and now I'm going to teach you all my secrets so you can do it too!!!!"

Switch out "six pack" for any supposedly desirable goal - "more clients" "more money" etc.

When someone says they'll

One size does not fit all when it comes to nutrition and lifestyle change.

If someone is starting from zero, many of the above interventions might be mainly helpful (yes, there would still be nuance.

Many of us may well have used these when WE wer

Health is not a status - you have not "achieved" health or "not achieved" it.

Health is a spectrum.
Health will look different at different times in your life.

You cannot "possess" health.

It's an amalgamation of y

Breaking habits is HARD WORK.

If you want to understand why, head back to my post "The power of a bad habit and how to break it".

In that post, we talked about how when you first start doing something, the decision-making area of your br

This week I submitted my first ever neuroscience essay!

Is it good? Who knows! I'll find out in a few weeks.
But for me it's a success either way - because I did it.

My initial reaction to having to submit an essay plan 3 weeks into the course was,

A smaller body will not make you happier if you don't fix the way you perceive it.

Trying to shrink your body from a place of shame, hate, or disgust is guaranteed to lead to you a terrible quality of life - EVEN IF YOU SUCCEED.

How could that po

Are you stuck in a never-ending maze of food rules and exercise plans?

Adhering to all those rules feels exhausting, but you can't see another way out.

You couldn't possibly trust yourself - YOU were the one who got yourself into this mess in the f

Are you always setting goal after goal to "keep yourself on track"?

Here's how that is setting you up to feel like you're failing....

You may have heard of dopamine, you might not - it's one of the most-discussed neurotransmitters and neu

!!Reminder that you can eat a piece of cake as part of a completely healthy lifestyle!!

Yes, even if you're trying to improve your health.
Yes, even if weight loss is a goal you're pursuing.
Yes, even if it puts you over your macro targets for the

beyond the sweat

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