Holdfast Training & Nutrition

Holdfast Training & Nutrition Holdfast Training & Nutrition provide 1-1, group and online coaching. We are determined to put the "health" back into health and fitness.

20/08/2026

If you’re trying to lose fat and build muscle? These Big Mac Burritos have 40g of protein and only 527 Calories each.

(Per Burrito - 2 Total)
527 Calories
41gP | 27gF | 32gC

Ingredients:
240g Extra Lean Beef Mince (total raw weight - 120g per burrito)
1 Tsp Onion Powder
1 Tsp Garlic Powder
2 Tsp Smoked Paprika
1 Tsp Salt
1/2 Diced White Onion
Sliced pickles
2 Large tortilla/Wraps
60g light cheese

Sauce:
100g Light or Fat Free Mayonnaise
20g Yellow Mustard
1/2 Tbsp Pickle Juice
1 Tsp White Vinegar
20g Gherkin Relish or Sweet Relish
1 Tsp Onion Powder
1 Tsp Garlic Powder
2 Tsp Smoked Paprika�This is easy to prepare, and you can easily meal prep and store in the freezer for weeks.

Start by seasoning your lean beef mince with the seasonings on screen or in the caption below and mix well. Add this to a lightly oiled pan. ��To make the sauce, start with 100g of light mayonnaise, then add of yellow mustard, then add the Gherking relish, some pickle juice, some white vinegar and then add the spices on screen. Mix thoroughly.

Place the sauce onto your wrap, then add your cooked beef, some onion and some pickles and cheese. ��Carefully wrap your burrito and then place in the air fryer for 10 mins at 180 deg celsius.Do the same for the other burritos. ��Store them in the fridge or freezer

19/08/2026

Want to bulletproof your legs, unlock tight hips, and actually feel mobile for once? Meet the Elevated Cossack Squat.

Start by standing on an elevated surface—a few weight plate, low step, or anything sturdy enough to hold your awesomeness. This elevation lets you sink deeper while keeping better control. Take a wide stance, waaay wider than shoulder-width, toes slightly turned out, chest up, and core engaged—because balance is about to be tested!

Shift your weight to one side, bending that knee until it’s as acute an angle as your mobility allows. Meanwhile, your straight leg stays completely extended, creating a deep stretch through the adductors (inner thigh muscles). Imagine lengthening that straight leg as if reaching for the floor with your heel.

Your planted foot stays flat, heel down, while the straight-leg foot can either stay down or have the toes lift—whichever helps you sink deeper without feeling like you’re about to fall into the abyss. Just make sure your bent knee stays aligned with your toes—no collapsing in! And don’t let your hips shoot back too far—we want depth, not a weird half-good-morning squat situation.

Push through your working leg and return to the start position, keeping your movements controlled, stay on one side for all reps before switching—this helps build unilateral strength. Remember to keep the tension in your glutes, quads and adductors as you transition out of the bottom of the movement—this isn’t just a leg workout, it’s also a hip mobility masterclass.

Add these to your warm-up or leg day for bulletproof hips and powerful legs. Want to level up? Hold a kettlebell and embrace the burn! Now go squat like a legend!

27/05/2026

Get ready to sculpt your dream glutes!

Exercise Selection: Incorporating exercises like hip thrusts, glute bridges, lunges, squats, and deadlifts. These multi-joint movements engage various glute muscles for a well-rounded development.

Rep Ranges: Use a variety of rep ranges in your training by using lower rep ranges (4-6 reps) for prioritising building raw strength and power, and higher rep ranges (8-15+ reps) for hypertrophy, which prioritises muscle growth.

Progressive Overload: This concept involves gradually increasing resistance or intensity over time to ensure continuous muscle growth. It can be achieved through heavier weights, more sets, or advanced exercise variations.

Training Frequency: Strike the right balance by targeting your glutes 2-3 times weekly. Adjust the frequency based on your experience level and recoverability, allowing your muscles to repair and grow.

Volume and Intensity: Learn how to fine-tune your program’s volume (total sets and reps) and intensity (the effort you put into each set). Balance these factors for optimal progress and muscle adaptation.

Mind-Muscle Connection: Focus on creating a strong mind-muscle connection. Concentrate on feeling your glutes working during each rep, ensuring they’re actively engaged in the exercise.

Nutrition and Recovery: Don’t overlook the importance of nutrition and recovery. A balanced diet with sufficient protein, carbs, and fats, along with quality sleep, is crucial for muscle growth and repair.

Remember, your glutes grow when you rest! Ensure proper recovery with adequate sleep and active rest days.

Avoid These Common Pitfalls!Sleep is Non-NegotiableIf you're aiming for fat loss but your sleep schedule isa hot mess, y...
04/05/2026

Avoid These Common Pitfalls!

Sleep is Non-Negotiable
If you're aiming for fat loss but your sleep schedule is
a hot mess, you're in for a tough ride. Quality sleep is
crucial for shedding the weight, and I can't stress this
enough to my clients. Poor sleep can mess with your
hunger hormones, making you crave junk food and
sabotaging your efforts. Aim for 7-9 hours of solid
sleep each night to support your fat loss goals.

Say No to Extreme Diets
I know, I know—you want quick results, and extreme
diets seem like a shortcut. But remember, the faster
you lose, the quicker it comes back. Extreme diets can
wreck your metabolism and lead to nutrient
deficiencies, making you feel miserable and fatigued.
Sustainable habits, like balanced meals and moderate
portion sizes, are your best bet for long-lasting results.
Slow and steady wins the race!

Get Moving Beyond the Gym
Sure, your workouts are important, but what you do
outside the gym matters just as much, if not more. If
your workout is so intense that it leaves you glued to
the couch for the rest of the day, it’s time to rethink
your strategy. Incorporate more daily movement: take
the stairs, walk during lunch breaks, or even stretch
while watching TV. These small actions add up and can
significantly boost your overall calorie burn.

Fat loss doesn't have to be complicated.

Keep it simple and consistent. Just because it's simple
doesn't mean it's easy.

Nail those everyday habits, and you'll see the results.

I know chasing fat loss can feel like a bit of a grind at times. It’s not always linear, it’s not always exciting… but i...
21/04/2026

I know chasing fat loss can feel like a bit of a grind at times. It’s not always linear, it’s not always exciting… but it is worth it.

The people who actually get there aren’t the ones going all-in for two weeks—they’re the ones who set realistic targets and stick around long enough to see them through.

And here’s the thing: progress is addictive. Once you start noticing those small wins—an extra rep, a kilo down, clothes fitting better—it builds momentum. That’s what keeps you going.

If you want to give yourself the best shot, focus on this:

-Start smaller than you think you need to
Big, dramatic plans look great on paper… until real life hits. Small wins stack fast.

-Get specific
“Lose weight” is vague. “Lose 4–5kg over the next 12 weeks” gives you something to aim at.

-Make it measurable
“Train more” turns into “3–4 sessions per week.” Now you can actually track it.

-Be realistic (even if it bruises your ego a little)
The plan only works if you can stick to it on your busiest, most chaotic weeks—not just when motivation is high.

-Track something
Steps, workouts, food, photos—doesn’t matter what, just pick something. What gets measured gets managed.

-Acknowledge your wins
Not with a “stuff it, I’ll celebrate with 3 days off track”… but actually recognise the effort you’re putting in.

-Adjust when needed
If something isn’t working, that’s data—not failure. Tweak it and keep moving.

At the end of the day, fat loss isn’t about being perfect—it’s about being consistent for long enough.

Keep showing up. Keep stacking small wins. That’s how this works.

Have you heard of Stephen Covey's "put the big rocks in first" philosophy? 🗿 It's a simple yet powerful concept that can...
06/04/2026

Have you heard of Stephen Covey's "put the big rocks in first" philosophy? 🗿 It's a simple yet powerful concept that can help you prioritize what's most important in your life and achieve your health and fitness goals.

When it comes to your health, putting the big rocks in first means focusing on the most impactful things you can do for your health before worrying about the less critical items.

For example, if your goal is to lose weight, the big rocks might include:
-Creating a calorie deficit through a balanced diet including plenty of whole foods, lean proteins, healthy fats, and complex carbohydrates.
-Incorporating regular exercise into your routine, including both cardio and strength training.
-Prioritizing adequate sleep and stress management to support overall health and recovery.

These simple steps can significantly impact your weight loss journey and overall health. Yet, many people get caught up in the small details, such as whether they should eat six small meals a day or fast intermittently.

Of course, the small details matter, but only once you have taken care of the big rocks. Focusing on the small details without addressing the more significant factors is like filling your jar with sand and pebbles before adding the big rocks - you'll run out of room and never get to the important stuff. ⏳

So, if you're feeling overwhelmed by all the conflicting information, remember to put the big rocks in first. Start with the simple stuff with the biggest impact and build from there. 💪

I'm here to help you identify your big rocks and create a plan to achieve your health and fitness goals. Don't hesitate to reach out if you have any questions or would like further guidance. 📩

When it comes to achieving your health and fitness goals, tracking your progress and staying motivated are key. It's not...
06/04/2026

When it comes to achieving your health and fitness goals, tracking your progress and staying motivated are key. It's not always easy to stay on track, but there are a few tips and tricks that can help you along the way.

First things first, it's important to set realistic goals. You don't want to aim too high and then get discouraged when you don't achieve them. Instead, set smaller, achievable goals that you can work towards every day or week. This will help you stay motivated as you reach each milestone.

Next, try to use measurable indicators to track your progress. Things like weight, body fat percentage, and muscle mass are all great indicators to keep an eye on. You can use scales, body composition monitors, and tape measures to keep track of these indicators and monitor any changes over time.

Another tip is to keep a food journal. This can be super helpful when it comes to tracking your nutrition goals. Write down what you eat and drink each day, and note the portion sizes. This will help you see if you're getting enough nutrients and if you need to make any adjustments to your diet.

Taking progress photos is also a great way to see changes in your body over time. Take photos every few weeks or months and compare them to earlier photos. This can be really motivating when you're not seeing changes on a day-to-day basis.

And last but not least, don't forget to celebrate your achievements along the way! It's important to recognize your hard work and give yourself a pat on the back. Even if you've only achieved a small goal, take a moment to celebrate your success.

Remember, consistency is key when it comes to achieving your health and fitness goals. If you're struggling to stay motivated, consider working with a personal trainer or health coach. They can help you stay on track and provide guidance and support.

So there you have it, my friend! Keep these tips in mind as you work towards your health and fitness goals, and remember to stay positive and focused on your progress.

04/04/2026

Let’s settle this once and for all…

Do you actually need to keep doing the same exercises over and over again?

Short answer: yes.
Long answer: also yes… but let me explain before you go program-hopping again.

First up — progress doesn’t exist without consistency.
If you’re constantly swapping exercises, how do you know you’re actually improving? You don’t. You’re just staying busy. Keeping key lifts consistent gives you something to measure — more reps, more weight, better control. That’s how you know things are working.

Second — your body gets better at what you repeat.
Strength isn’t just muscle, it’s skill. The more you practice a movement, the more efficient you become at it. Better technique, better output, less wasted energy. And as a nice bonus, your injury risk drops because your body actually knows what it’s doing instead of being thrown into something new every session.

Third — goals need a stable target.
Want to get stronger? Build muscle? Improve performance? Cool. Pick movements that support that goal and stick with them long enough to actually get good at them. Progress comes from progressive overload, not from constantly reinventing your program every Monday.

Now before you think I’m telling you to do the exact same workout until the end of time — relax.

Variation still matters… just not chaos.
Instead of swapping exercises every week, tweak what you’re already doing. Change tempo, adjust reps, shift stance, add pauses. Same movement pattern, new stimulus. You keep the benefits of consistency and avoid boredom.

So here’s the takeaway:
If you’re always changing exercises, you’re probably just spinning your wheels.
If you stick with the right ones long enough? That’s where the magic (and results) actually happen.

Consistency isn’t boring.
It’s just wildly underrated.

You know that feeling when emotions take over and we end up reaching for comfort food. It's a temporary escape, but in t...
01/04/2026

You know that feeling when emotions take over and we end up reaching for comfort food. It's a temporary escape, but in the long run, it can leave us feeling worse.

Here are 6 tips to help you overcome emotional eating and establish a healthier relationship with food.

Recognize Your Triggers: Identify what situations or emotions lead you to seek solace in food. Is it stress, relationships, or boredom? Become aware of your triggers to address them head-on.

Find Alternative Coping Mechanisms: Explore healthier activities for emotional relief. Try going for a walk, journaling, deep breathing exercises, or talking to a friend. Discover what works for you to manage emotions without turning to food.

Practice Mindful Eating: Be present and aware of the food you consume. Pause and ask if you're truly hungry or seeking fulfillment elsewhere. Slow down, savor each bite, and pay attention to flavors and your body's response. This helps prevent overeating driven by emotions.

Build a Support System: Have a support system in place. Talk to friends, family, or a therapist about your journey. Share struggles, successes, and vulnerabilities. Remember, you're not alone, and having someone to lean on makes a difference.

Create a Nourishing Environment: Your surroundings shape your eating habits. Stock your kitchen with nutritious options: colorful fruits, vegetables, lean proteins, whole grains, and healthy snacks. Limit processed and sugary foods. A nourishing environment sets you up for success.

Practice Self-Compassion: Overcoming emotional eating is a process. Be kind to yourself if you stumble along the way. Treat yourself with love and understanding. Each day is an opportunity for progress and getting closer to your goal.

Remember, Rome wasn't built in a day, and neither will your healthy relationship with food. Be patient, stay determined, and celebrate every small victory along the way. You've got this!

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