Resilience Training

09/01/2026

Stability, mobility & flexibility are NOT the same thing.

They work together, but having one does not automatically mean you have the others.

Flexibility = how much a muscle or tissue can lengthen.
Think: How far can I stretch?

You can be very flexible and still lack the mobility or stability to actively control that range.

Mobility = your ability to actively move a joint through its available range of motion.
Think: Can I get there on my own?

You can have good mobility in a joint and still lack flexibility in other tissues or the stability needed to control that movement under load.

Stability = your ability to control and maintain a position when movement, force, or load is introduced.
Think: Can I own that position?

You can be very stable and strong in a certain range while still lacking mobility or flexibility.

That means:

You can be flexible without being mobile or stable.

You can be mobile without being flexible or stable.

And you can be stable without being mobile or flexible.

The goal isn’t simply to become “more flexible.”

It’s to develop the right combination of range, control, and strength for what your body needs to do.

Flexibility gives you range.
Mobility lets you access it.
Stability helps you control it.

And strength teaches you how to use it.

08/31/2026

Let me re-introduce myself.

I’m Holly Winsor to some, Holly Torrez to others & Hollz to most.

I’m a Christian, daughter, youngest sibling, partner, mom, friend, gym owner, massage therapist, trainer/coach, and lifelong athlete.

I’ve competed in boxing, MMA, bodybuilding, and powerlifting as an adult. I’ve also spent more than 11 years navigating brain issues, over 40 concussions, two brain surgeries, brain cancer, and plenty of challenges that have shaped who I am.

Outside of coaching, I love learning, reading, writing, music, being outdoors/traveling, and of course athletics. I genuinely enjoy what I do so much that most days it doesn’t feel like work — I love educating myself and helping others learn too.

That’s why I call myself a Resilience Training Coach.

I coach the whole person — nervous system, mindset, movement, strength, recovery, and lifestyle.

My goal isn’t simply to make someone stronger in the gym.

I want to help people become STRONGER for THEIR LIFE!

Whether that means rebuilding after an injury, gaining confidence, learning to fuel your body, calming an overwhelmed nervous system, getting stronger, competing, or believing in yourself again — I want to help you BUILD TOOLS that carry BEYOND these four walls.

Resilience isn’t just something you HAVE. It’s something YOU TRAIN.

💙 Resilience Training
Embrace the Process.

08/29/2026

Meditation

What is meditation?

I get asked this question a lot.

For me, meditation is the art and practice of letting go so I can focus on one thing at a time.

It doesn’t have to be complicated.

Sometimes it is as simple as:

I breathe in.
I breathe out.

Take a deep breath into your belly first, almost like you are pouring water into a cup. Fill the belly, then the ribcage, then the chest.

Then slowly pour it back out.

Again.

I breathe in.
I breathe out.

One of the ways I meditate is through a body scan.

I usually start at my feet and slowly work my way all the way to my head. At each part of my body, I stop and breathe into that area.

Then I practice letting it go.

“My foot is not mine. I give it up.”

If an area hurts, I may stay there longer. I breathe into the discomfort, acknowledge it, and work on releasing my attachment to it rather than fighting against it.

When I finally reach my head, I tell myself:

“My thoughts are not mine. I give them up.”

And yes…my mind wanders.

That is normal.

Meditation is not about never having another thought.

The practice is noticing when your attention has wandered and gently bringing yourself back.

For me, I come back to my breath and return to the last area of my body I was working through.

And meditation can look very different from person to person.

It can be prayer.
Counting your reps and sets.
Listening closely to the words in a song.
Focusing only on the sounds around you.
Walking.
Breathing.
Sitting in silence.

Sometimes it can even be a mindful drive where instead of mentally living ten minutes ahead of yourself, you are completely present with where you are.

The goal isn’t necessarily to “turn your brain off.”

It is learning how to direct your attention instead of allowing everything around you to constantly pull it away.

For my sessions, I usually use my Shakti mat, reflexology neck pillow and red light therapy. Sometimes I add Solfeggio tones or massage music, and occasionally a candle with a scent I enjoy.

That environment helps tell my body:

You can settle now.

For me, meditation helps me feel more emotionally balanced, more aware of my body, less consumed by discomfort, and more grounded.

Sometimes I meditate for five minutes.

Sometimes I stay there much longer.

But afterward, I often feel like someone flipped a giant light switch inside me from OFF to ON.

Or like I just stepped out of a shower mentally.

Clearer.
Quieter.
Reset.

Why practice meditation daily?

Because your mind is being trained every single day whether you realize it or not.

Every notification trains your attention.
Every worry trains your attention.
Every rushed moment trains your nervous system.

Meditation gives you an opportunity to intentionally practice the opposite:

Presence.
Awareness.
Breathing.
Patience.
Focus.
Letting go.

You don’t need an hour.

You don’t need special equipment.

You don’t even need complete silence.

Start with five minutes.

Breathe in.

Breathe out.

Notice where you are holding tension.

Let one thing go.

Then come back tomorrow and practice again.

Because meditation isn’t really about becoming good at sitting still.

It is about becoming better at returning to yourself.

08/28/2026

Recovery doesn’t mean doing nothing.

Sometimes progress looks different when your body can’t move, train, or perform the way it once did. You may not be able to control how quickly your body heals, but there are still so many things you CAN do to support yourself physically, mentally, and spiritually.

Things I’m focusing on during recovery:

* Creating a consistent nighttime routine and respecting my sleep.
* Making my bed because where I rest matters.
* Getting up, washing my face, brushing my teeth, doing my hair, changing clothes and getting ready for the day—even if I’m staying home.
* Building balanced meals around protein, carbohydrates, healthy fats, fruits and vegetables.
* Drinking water and staying on top of electrolytes.
* Taking the vitamins/supplements that are appropriate for me, including creatine when cleared for my situation.
* Getting sunlight or using red light therapy.
* Sitting in silence and leaning into breath work.
* Writing down what I’m grateful for.
* Journaling my wins instead of only focusing on what I can’t do.
* Choosing one small thing to improve tomorrow.

Maybe today you drank 40 oz of water. Tomorrow, shoot for 50.

Maybe you walked for 5 minutes. Tomorrow, try 7.

Maybe you ate one balanced meal today. Tomorrow, make it two.

When appropriate for your recovery, even a short 10-minute walk after a meal—phone put away, eyes up, connecting with the world around you—can become part of your routine.

And don’t underestimate quality time. Spend time with people who pour into you, challenge you, pray with you, encourage you and have conversations that move both of you forward.

Ask each other:
What was the best part of your day?
How productive did you feel today?
What did you do today that made you better?
What’s one thing you want to improve tomorrow?

Recovery can make you feel like everything has been taken away.

But sometimes this season is an opportunity to rebuild the things underneath the physical strength—the habits, mindset, relationships, gratitude, discipline and daily choices that make you strong in the first place.

You may not be able to do everything right now.
But don’t overlook everything you still CAN do.

Embrace the process. ❤️

07/15/2026

Did You Know? Not All Magnesium Is the Same.

Walk into any supplement aisle and you’ll find a dozen different forms of magnesium—but they don’t all do the same thing.

Two of my favorites are magnesium glycinate and magnesium L-threonate because they each have unique benefits.

🟢 Magnesium Glycinate
Magnesium glycinate is magnesium bound to the amino acid glycine, making it one of the gentlest and most absorbable forms.

It may help support:
✔️ Better sleep quality
✔️ Relaxation and stress management
✔️ Muscle recovery and fewer cramps
✔️ Healthy blood pressure
✔️ Nervous system function
✔️ Migraine prevention in some individuals

Who may benefit?
• People who struggle with stress or anxiety
• Those who have trouble falling or staying asleep
• Athletes or active individuals recovering from training
• Anyone experiencing muscle tightness or frequent cramping

Best time to take it:
Most people do well taking it 30–60 minutes before bed, although it can also be split between morning and evening if used for muscle recovery or to help maintain magnesium levels throughout the day.

⸻

🧠 Magnesium L-Threonate
This form is unique because it appears to raise magnesium levels in the brain more effectively than many other forms.

Research suggests it may help support:
✔️ Memory and learning
✔️ Focus and mental clarity
✔️ Cognitive function as we age
✔️ Brain health
✔️ Better sleep by supporting a calmer nervous system

Who may benefit?
• Students or professionals with demanding mental workloads
• Adults noticing age-related memory changes
• Individuals looking to support long-term brain health
• People who experience mental fatigue or “brain fog”

Best time to take it:
Many people take it in the evening, while others split the dose between afternoon and bedtime to support steady brain magnesium levels.

⸻

💡 Can you take both?
Yes. Many people use magnesium L-threonate for brain support and magnesium glycinate for relaxation, sleep, and muscle recovery. They work differently and can complement each other.

⚠️ A few reminders:
• More isn’t always better—follow the dosage on the label or your healthcare provider’s recommendation.
• Magnesium can interfere with the absorption of certain medications (such as some antibiotics and thyroid medications), so spacing them a few hours apart is often recommended.

Your body uses magnesium in over 300 enzymatic reactions, influencing everything from energy production and muscle contraction to nerve signaling and heart rhythm.

Sometimes improving how you feel isn’t about adding another stimulant—it’s about giving your body the nutrients it needs to function the way it was designed.

Have you tried either of these forms? What changes, if any, have you noticed?

07/09/2026

💡 DID YOU KNOW?

I often tell clients:

Your feet are like your body’s second brain.

They constantly send information to your nervous system about pressure, balance, and where you are in space. If that information is poor, your brain has to make movement decisions with faulty input.

Balance is the reaction to the action.

If your feet can’t create a solid connection with the ground, the problem doesn’t stay at your feet.

It travels up the kinetic chain.

Feet ➡️ Ankles ➡️ Knees ➡️ Hips ➡️ Pelvis ➡️ Spine

Where the pelvis goes, the rest will follow.

When the feet lose stability, the pelvis often begins to compensate. Over time, that can contribute to poor movement patterns, reduced hip function, and the back taking on work it wasn’t designed to do.

Then one day someone says…

“I just lost my balance.”

“My back went out.”

“My knees keep hurting.”

Was it really that one moment?

Or was it thousands of steps, months of compensation, and years of your body adapting to a weak foundation?

Instead of asking, “Where does it hurt?”

Start asking, “Where did the chain begin?”

Sometimes the answer isn’t in your back.

It’s under your feet.

👣 Build from the ground up. Root your feet. Position your pelvis. Let the rest of your body do what it was designed to do.

07/08/2026

🧠 DID YOU KNOW?

Creatine isn’t just for athletes.

Every cell in your body uses energy in the form of ATP. Think of ATP like the battery in your phone. Every movement, every heartbeat, every thought, and every muscle contraction drains that battery. Creatine helps your body recharge it faster so your muscles and brain can continue performing at their best.

Research has found that creatine may help support:
• Strength and power output
• Recovery between training sessions
• Lean muscle development
• Cognitive performance during sleep deprivation
• Mental fatigue
• Healthy aging by supporting muscle and brain function

Because of its role in cellular energy, researchers are also investigating creatine’s potential to support brain health in conditions such as Alzheimer’s disease. Some memory care programs have begun incorporating creatine into nutritional strategies as this research continues to grow.

Here’s another interesting fact:

Your body makes some creatine, and you get some from foods like red meat and fish—but for many people, that still isn’t enough to fully saturate the body’s creatine stores.

How much should you take?

While 3–5 grams per day is a common recommendation, your ideal intake depends on your body size, lean muscle mass, activity level, and how much energy you expend each day. A practical guideline supported in the literature is approximately 0.1 grams per kilogram of body weight per day, meaning larger or more active individuals often benefit from more than the traditional 5-gram recommendation.

That’s one reason creatine monohydrate has become one of the most studied and well-supported supplements in sports nutrition.

Simple. Affordable. Backed by decades of research.

Have you tried creatine, or did you think it was only for building muscle?

06/10/2026

🚨 NEW CLINIC ANNOUNCEMENT 🚨

GROUND UP STRENGTH
Breathing. Bracing. Rooting. Moving with Purpose.

Most people focus on adding weight to the bar.

Few ever learn how to create stability, generate force, improve position, and move efficiently.

On Sunday, June 21st, I’ll be hosting a hands-on strength clinic designed to teach the principles that build strength from the ground up.

Whether you’re an athlete, lifter, coach, trainer, or simply someone who wants to move and feel better, this clinic will give you practical tools you can apply immediately.

✅ Learn the Big 3 Lifts
• Squat
• Bench Press
• Deadlift

✅ Essential Movements
• Overhead Press
• Pendlay Row

✅ Plus:
• Breathing & Bracing
• Rooting & Foot Pressure
• Body Positioning
• Force Production
• Movement Efficiency

📅 Sunday, June 21, 2026
⏰ 12:00 PM – 5:00 PM
📍 Resilience Training – Topeka, KS

💰 Early Bird: $150 (ends June 15)
💰 Regular Registration: $200
💰 Day Of: $250

⚠️ Limited spots available.

Strength starts below the surface.

Message me to reserve your spot.

06/09/2026

06/02/2026

ONE WEEK AWAY 🔥

TON OF LIFTS is almost here!

This Sunday, June 7th, our athletes will take the platform to test their strength, push their limits, and support a great cause.

A huge shoutout to all of our lifters who stepped up to be part of this year’s event. Thank you for trusting us to be part of your strength journey.

We’d also like to thank our event vendors and supporters for helping make this day possible. Be sure to stop by, say hello, and show them some love while you’re here.

🎟 CHARITY RAFFLE
Don’t forget about our charity raffle benefiting Ronald McDonald House Charities. We have over $300+ worth of prizes available thanks to our generous sponsors.

Raffle Tickets:
• 1 Ticket = $10
• 3 Tickets = $20
• 8 Tickets = $50

📅 Sunday, June 7th
⏰ Lifting starts at Noon
📍 Resilience Training
301 SE 53rd St, Topeka, KS

👊 Spectators Welcome
Come support your favorite lifter, check out the event, and experience powerlifting up close.

💙 Suggested Donation: $10
All donations help support our charity raffle benefiting Ronald McDonald House Charities.