LNF Coaching

LNF Coaching Online Coach and Nutrition Advisor

I used to think moving countries was about being independent. Doing everything alone. Building a life from scratch. Pro...
23/05/2026

I used to think moving countries was about being independent. Doing everything alone. Building a life from scratch. Proving to myself I could handle it.

But honestly?
The thing that changed me most in New Zealand wasn’t the scenery, the adventure, or even the fresh start.

It was the people.

The friendships that appeared at exactly the right time.
The people who invited me in before I felt like I belonged.
The friends who became routine, comfort, safety, laughter, hugs, gym sessions, late-night chats, road trips, and tiny pieces of home.

Different friendships helped different parts of me here.

Some reminded me who I was.
Some softened me.
Some made my nervous system finally exhale.
Some simply made life feel less lonely.

I don’t think we talk enough about how deeply human it is to need people or how certain friendships quietly become part of your healing.

New Zealand became home because people made it feel safe first. Thank you all 🤍

07/05/2026

What keeps you going?

☕️?

Comment below ⬇️

The 80’s called. They want their myths back. Women’s training has been built on outdated assumptions. Let’s rebuild it o...
01/05/2026

The 80’s called. They want their myths back.

Women’s training has been built on outdated assumptions. Let’s rebuild it on evidence.

MYTH 1: Heavy weights = bulky
REALITY: Women have ~6x less testosterone than men Progressive resistance builds muscle + strength, not bulk.

MYTH 2: Cardio only for fat loss
REALITY: Resistance training preserves lean muscle during fat loss and increases resting metabolic rate. Cardio alone = muscle loss.

MYTH 3: High reps = toning
REALITY: “Toning” is muscle visibility under lower body fat. Progressive overload works across 6–30 rep ranges when you apply it consistently.

MYTH 4: Don’t train during your cycle
REALITY: Menstrual cycle phase doesn’t significantly impact strength adaptations or muscle protein synthesis. Training through your cycle is safe & optimal.

The Formula:
✓ Progressive resistance training
✓ 0.8–1g protein per lb bodyweight
✓ Sustainable calorie approach
✓ Consistency > perfection

Stop training like the 80’s.
Start training like science.

April round up 🔥Trigger warning if you don’t like dead animals 😂 1. Time for me.2 The legends that are the team!3. Firs...
30/04/2026

April round up 🔥

Trigger warning if you don’t like dead animals 😂

1. Time for me.
2 The legends that are the team!
3. First time hunting 🦌. Bambi was delicious
4. Finally finding the red n white mushroom 🍄!!
5. Working….a lot…even during cardio 😂
6. First festival in over a decade with the bestie
7. Ultra Festival comes to Welly! What a night!
8. Sunbathing post ultra at the beach 🏖️
9. Art project…my dream life
10. Many beautiful waterfront walks ☀️
11. 80’s night out 🐆
12. Flexing with .dk27 because we are strong powerful women!
13. Climbing mountains for emotional support with .cc.ac ❤️
14. New friends climb mountains together at sunset 🌅
15. 80’s gym day…. Been a lot of 80’s going on this month!

Another solid month!

I really do love it here. So many wonderful people and always something new and/or beautiful to experience ❤️🔥🌅🥹

Your fitness journey hits different when you’re fully supported🏔️🫶 Find your hiking buddy ❤️Do the fun things. 🤣This sun...
29/04/2026

Your fitness journey hits different when you’re fully supported🏔️🫶

Find your hiking buddy ❤️

Do the fun things. 🤣

This sunset though 🌅😍

Which poses will you try on your next hike?
Comment below ⬇️

Unhinged Coach Holli ⚠️ I gave AI a brief for unhinged Barbie…With the prompt to create images based on what it knows ab...
25/04/2026

Unhinged Coach Holli ⚠️

I gave AI a brief for unhinged Barbie…

With the prompt to create images based on what it knows about me

Here is the outcome..😳🤣

Brutal…

But these myths really do grind my gears…

Progress isn’t about having listening to whatever the latest unqualified person with a video camera and social media account says:

It’s about:
✔️ Progressive overload (yes, actually train hard whether male or female)
✔️ Nutritional consistency (not randomly cutting food groups entirely)
✔️ Honest tracking (not making it up)

And yes….I do get great joy in creating beautifully crafted training session that ensure amazing gains…The evil behind that may be true 🤣🤣

If you want to join a team with a coach who is a little unhinged but in a great educational way…link is in bio 🤣🔥

P.s. No Ken’s were killed in the making of these images 😂

p.p.s I’m a delight really! 😂

22/04/2026

“How do you know if you’ve chosen a good coach?”⬇️

If you’re not slightly fighting for your life mid-set then you’ve made questionable choices 😂

A good coach doesn’t just ‘guide’ you, they drag you past the point you’d stop on your own (safely… but aggressively).

Not chaos. Not ego lifting.Just very uncomfortable, very effective training.

If your sessions feel easy, that’s your first red flag.

If you want the kind of programming, accountability and progress that really makes a difference … the link is in my bio 🙂

21/04/2026

You’re going to the gym.
You’re showing up.
And still second guessing everything because nothing’s changing.

I hear this all the time.

So here’s what actually moves the needle. Not the aesthetic, highlight reel version… the real one:

1. Have a plan (and stick to it)
Same movements. Same structure.
Random workouts = random results.

2. Train like you mean it.
There’s a difference between hitting 10 reps… and hitting failure.
If you’re always stopping when it gets uncomfortable, you’re leaving growth on the table.

3. Eat like someone who wants to grow.
Not for 3 days.
Not when you feel motivated.
Consistently.
For months.
If you keep dipping into a deficit, your body has nothing to build with.

4. Stop guessing. Track your food.
Because “I think I eat enough” is usually where people stall.

5. Stay in the phase long enough.
Building muscle isn’t a 2-week commitment.
If you keep jumping back to dieting the second you feel “too soft,” you’re cutting off your own progress.

This is the unsexy part.
This is the part people skip.
This is also the part that actually works.

If you want help applying this properly hit the link in my bio 🔥

20/04/2026

You’re on rep 7.

I’m on:
– foot pressure
– knee tracking
– spinal position
– bracing
– tempo
– whether this set is about to turn into a disaster 😂

I promise I’m not just standing there looking pretty and saying ‘yep 8… 9… 10…’

Every rep tells me something, and I’m watching all of it as .dk27 knows all too well! 😂 👀

If you want a coach who actually coaches (and not just vibes and counts), you know where I am!

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Wellington
Leeds
6012

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