Hollie Attwood- Women’s nutrition & strength coach

Hollie Attwood- Women’s nutrition & strength coach I help women over 35 who are done starting again. You manage your career and family.

Build the body that keeps up.
800+ women Transformed
DM READY 👇
Apply for coaching👇
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CHOOSE YOUR HARD.Because avoiding the hard doesn’t make it disappear.It just delays it.Getting stronger is hard. Changi...
18/09/2026

CHOOSE YOUR HARD.

Because avoiding the hard doesn’t make it disappear.

It just delays it.

Getting stronger is hard.
Changing your habits is hard.
Making yourself a priority is hard.
Doing something different after years of doing the same thing is hard.

But losing strength is hard too.

Feeling like your body is limiting your life is hard too.

Watching your world slowly get smaller is hard too.

You don’t get to choose whether life will be hard.

But you do get a say in which hard you’re willing to work for.

Choose the hard that gives something back.

Strength. Capability. Confidence. Independence.

DM READY if you’re ready to start.

18/09/2026

This will probably p**s a few people off.

But at some point, you have to stop asking:

“Why does this keep happening to me?”

And start asking:

“What am I doing that keeps contributing to this?”

Because I had to ask myself the exact same thing.

I lost 20kg.

Then I regained it.

For a while, it was easier to focus on everything happening around me than admit that some of MY choices had helped put me back there.

And that was uncomfortable as hell.

But it was also powerful.

Because responsibility isn’t the same as blame.

Blame says: I’m a failure.

Responsibility says: I have something here I can change.

Your hormones might make things harder.
Your job might be demanding.
Your kids might need you.
Your life might genuinely be busy.

Those things are real.

But if you make them responsible for every decision you make, you also hand them all your power.

You don’t need to fix five years of habits in five weeks.

But imagine what could change if you spent the next 12 months taking responsibility for the things you CAN control.

Your food.
Your training.
Your alcohol.
Your boundaries.
Your follow through.
Your standards.

You might be part of the problem.

Which means you can also be part of the solution.

DM READY if you’re ready to stop waiting for life to change first.

18/09/2026

You keep starting again every Monday because you keep choosing a diet you can’t wait to stop.

SAVE this recipe + FOLLOW because Fakeaway Friday is BACK. 🍔

You don’t need to give up the food you love to drop the kilos. You need to learn how to make it fit.

This week: Nando’s Chicken Halloumi Burger

Nando’s version: 464 cals
My version: 385 cals

SERVES 1

PERi-PERi CHICKEN
• 150g chicken breast
• 20g Nando’s PERi-PERi marinade or sauce
• 2g smoked paprika
• 2g garlic powder
• Salt + pepper
• Olive oil spray

LIGHT PERINAISE
• 10g light mayonnaise
• 10g Nando’s PERi-PERi sauce

BURGER
• 1 Coles 50% Lower Carb Roll, 66g
• 30g cos or iceberg lettuce
• 50g tomato, sliced

385 CALORIES

Comment what takeaway you want me to fake next 👇

An incredibly hard working, 39 year old mum. Long shifts. Nights with no fixed routine. A relationship with food that ha...
17/09/2026

An incredibly hard working, 39 year old mum. Long shifts. Nights with no fixed routine. A relationship with food that had become her only coping mechanism.
This is Danii’s story, working with coach Neli.
She wanted freedom. Freedom from the guilt. Freedom from being so hard on herself. Freedom to build something that could actually last, for her and for her kids.
Nine weeks in, she’s 8kg down. But the real progress isn’t the number. It’s learning how to build, and how to sustain it.
We are so proud of you, Danii.
If you’ve struggled navigating food and want to build a body that lasts, DM me READY.​​​​​​​​​​​​​​​​

16/09/2026

YES, I will have my cake and eat it too. 🎂 Especially for breakfast & this stops the snack attacks later on👇❤️

Except this cake has 30g of protein per serve.

Save this & bake it later 🥕👇

CARROT CAKE HIGH PROTEIN BAKED OATS

Serves 6

180g rolled oats
120g vanilla whey protein powder
8g baking powder
5g ground cinnamon
1g ground ginger
1g ground nutmeg
2g salt
250g carrot, finely grated
2 eggs
400ml reduced fat milk
100g high protein Greek yoghurt
70g sugar free maple syrup
5g vanilla extract
30g walnuts

Cream cheese topping

80g high protein Greek yoghurt
80g light cream cheese
10g sugar free maple syrup
20g walnuts
Pinch of cinnamon

Approx. macros per serve:
370 calories | 30g protein | 32g carbs | 13g fat

16/09/2026

You eat healthy all day. So why are you standing in the pantry at 9pm, starving and looking for something sweet?
Because eating healthy doesn’t automatically mean you’re eating ENOUGH.
You have no idea how much you’re actually eating, whether you’re getting enough protein or why you’re constantly hungry.
The women we coach learn how to eat 2,000 calories, enjoy the same meals as their family and finish dinner feeling satisfied.
No separate meals. No cutting out carbs. No starting again Monday.
Just STRUCTURE, understanding and a way of eating that becomes who you are.
Make sure your follow first comment MEAL PLAN and we’ll send you an example of what this could look like for you.👇

15/09/2026

You say you want to make it to retirement strong and pain free...

Yet you’re avoiding the work that actually gives you the best chance of getting there.

You want strong legs.

You want to go on holidays and WALK.

You want to go up the stairs without being breathless.

You want to carry your own bags.

You want to get off the floor without thinking twice.

You want to be 70 and still DO things.

But that version of you doesn’t just happen because you want it.

You have to build her.

Yes, getting stronger is hard.

Training when you don’t feel like it is hard.

Learning how to eat properly is hard.

But losing your strength, fitness and independence is bloody hard too.

Choose your hard.

DM WORK and we’ll show you what to do.

15/09/2026

“I lost 9kg on Mounjaro. I’ve come off it and already put 4kg back on. Has anyone actually maintained it?”
And I hear this ALL the time.
With GLP 1s.
With weight loss surgery.
With quick diets.
And honestly, even with macros.
And I say this as someone who lost 20kg TWICE.
The problem isn’t necessarily how you lost the weight.
It’s that you never learnt how to KEEP it.
If you went from having an appetite to barely having one, ate significantly less and watched the weight fall off...
Of course you lost weight.
But did you understand WHY?
Did you learn how to eat when hunger came back?
Did you learn how to structure your food?
Did you eat enough protein?
Did you strength train and protect your muscle?
Because particularly as women get older, I don’t just care about you losing weight.
I care about WHAT you’re losing.
Muscle is one of your body’s biggest storage sites for carbohydrate.
Lose weight without protecting your muscle and you can lose some of that tissue too.
Then the weight comes back.
Then you diet again.
And you’re wondering why this feels harder every single time.
So before thinking:
“I’ve got food noise. I’ve got 5 to 10kg to lose. What can make it disappear?”
Ask:
WHY do I have food noise?
Have I been dieting for years?
What happens when my appetite comes back?
Do I actually know how to maintain my weight?
Do I want another quick result?
Or do I want to become the woman who understands her food, values her strength and knows how to look after her health long term?
GLP 1s can absolutely be a tool.
We work with women using them who WANT to learn this process.
But no medication, surgery, macro target or diet can teach you something you have no intention of learning.
Because if you lose the weight but never learn how to live at that weight...
*Your weight loss was borrowed.
It was never yours to keep.*

You know what to do.So why can’t you do it?Because you don’t need more things to think about.You already think about eve...
14/09/2026

You know what to do.

So why can’t you do it?

Because you don’t need more things to think about.

You already think about everyone and everything all day.

Work.
Kids.
Appointments.
Dinner.
Deadlines.
What needs doing next.

Then your health becomes one more bloody decision sitting on top of the pile.

What should I eat?
When should I train?
How much should I have?
What do I do if the day goes sideways?

You don’t need more information.

You need someone to take the load off.

To tell you what to do.
Build it around your actual life.
Make the decisions simpler.
Give you a structure you can follow even when the week is a mess.

Because the problem was never that you didn’t know enough.

You’ve been carrying too much and expecting yourself to figure this part out, without giving yourself the same system you give to your family.

We take the guesswork out so you can stop thinking about starting and actually follow through.
Structure,
Planning,
accountability.
& a system that is built & not bought💪
DM me PLAN.

14/09/2026

Sometimes we just want to say what we REALLY think.

Because it actually has nothing to do with the drink.
Or the meal.
Or saying no to another night out.

It has everything to do with the mirror that decision holds up.

Why is one person’s standard considered “too much” while someone else’s choices are considered normal?

You can walk into your room, look in the mirror and put yourself down.

You can say you hate how you feel.
You’re tired.
You don’t feel like yourself.
You want things to change.

But then feel guilty for saying NO to the things that keep you there?

No is an answer.

“No thanks, I’m not drinking tonight.”

“No, I’ve already eaten.”

“No, I’m training tomorrow.”

“No, I actually want to go home.”

You don’t need to justify it.
You don’t need to make someone else comfortable with it.

Because this isn’t really about the drink.

It’s about the standards you’re setting for yourself.

And sometimes your standards will make other people uncomfortable because they hold up a mirror to standards they’re not ready to set for themselves.

That’s okay.

Your job isn’t to lower yours to make theirs feel more normal.

What’s your favourite line?

Save this for the next time someone won’t take your first NO for an answer.🤣

Address

Cronulla, NSW

Opening Hours

Monday 5am - 7:30pm
Tuesday 5am - 7:30pm
Wednesday 5am - 7:30pm
Thursday 5am - 7:30pm
Saturday 5am - 1pm

Telephone

+61466331703

Website

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