Health

How to Be a Great Fitness Instructor

Hi. Holly Hierman here. I have been teaching for over 20 years.  At age fifteen, I began coaching gymnastics and continued this for ten years.

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Avoid Holiday Overeating

The holidays are here!!! And so are those Holiday Parties 🙂 Whether it’s a family party or a work party, the temptation to overeat is EVERYWHERE!! Here is a list of 5 tips created just for you to avoid overeating at holiday parties!

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5 Ways to Boost Your Brain Power

The brain іѕ mоrе роwеrful thаn аnу соmрutеr. We use lеѕѕ than 10% of оur сарасіtу whісh іѕ whу someone once ѕаіd thаt thе graveyard is thе rісhеѕt place - іn it lies аll the реорlе whо hаd great роtеntіаl thеу nеvеr rеаllу rеаlіѕеd. Hеrе аrе ѕоmе tips to bооѕt your brаіnроwеr:

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10 Unhealthiest Kid Foods

“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison”- Ann Wigmore Do you feel like you have very little bargaining power when it comes to what foods your kids actually eat? There are many healthy foods like sweet potatoes, yogurt and fruit! But [...]

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The Science Behind High Intensity Interval Training

What is HIIT? By now, you’ve probably heard of HIIT, or High Intensity Interval Training. If you haven’t, sit back and soak up this info like a sponge. HIIT became popular in the 90’s when a study suggested that you could burn up to 9 times more body fat using short, very high-intensity intervals. It [...]

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Beachbody Performance - The Official Supplements of Iron Man

http://www.ironman.com/press-releases/2016/05/beachbody-performance.aspx#axzz4AN8Insle I’m so excited Beachbody signed an agreement to become the Official Sports Nutrition Supplement of the IRONMAN North American Series beginning in 2016. This means that Beachbody is going to sponsor all IRONMAN races in North America! Beachbody has helped millions of people commit to their fitness, develop passion and achieve their fitness goals. [...]

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Free Eat Clean Guide

http://www.SlimDownWithHolly.com To get my free clean eating guide, click the link above. In this PDF download you'll receive a customized, to your personal caloric needs, recommendations for each food group.

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Importance of Weight and Measurements when Trying to Lose Weight

Whenever going after a weight loss goal, it's important to do both your weight and measurements when you start. You need a way to measure how your progress is going and the only way to do that is with recording your start, your progress and your final results. Watch this Video: https://www.youtube.com/watch?v=-0I2rfTkjHY

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After Thanksgiving Slim Down!

Are you dreading the Post-Thanksgiving bloat that seems to roll right into Christmas & New Years? For info on the After Thanksgiving Weight Loss Challenge go to: https://fitfinances.leadpages.co/21-day-slim-down/ This year go to your holiday parties feeling, and looking, good 🙂 Watch this video:

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We Begin in ONE Week!

We start in 7 Days! If you want in, you've GOT to get your order in NOW http://tinyurl.com/SlimDown6Pack Check out some of these great testimonials from our last group: Erica lost 4.4 lbs & 1.75 inches DoryAnn lost 5 lbs Brittani lost 8 lbs Jason lost 9 lbs Scott lost 12 lbs Samantha lost 6 [...]

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Wanna Join My 6 Day Slim Down?
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Is Breakfast Important?
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How Long Should I Wait Between Meals?
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Can Shakeology™ Help My IBS?
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Is Meal Planning Important?
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Can Shakeology Help You Lose Weight?
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10 Healthy 10-Minutes Recipes!

 GET IT HERE I've put together a recipe book that's super easy to follow. It has 10 recipes that can be made in just 10 minutes. AND the recipes are easy to modify so you're not eating the same thing over and over again. We need quick and easy recipes to help keep us on [...]

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How to start a workout program

How to start working out: 5 simple steps PDF Guide Video   How to pick a workout shoe PDF Guide Video   Importance of a workout partner PDF Guide Video   Quick weight loss shakes PDF Guide Video

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New Year's Resolution Savings

Insanity Max 30 - Save $90  GET IT NOW! Les Mills Combat - Save $50  GET IT NOW! Le Mills PUMP - Save $70  GET IT NOW!

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11 Tips on How to Avoid Holiday Overeating

11 Tips on How to Avoid Holiday Overeating • Plan ahead!! Having a plan before you get to a holiday event can help you control what and how much you’re going to eat!! • When eating out, make smart choices...no bread, order a salad (dressing on the side) or veggies as your side.

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Importance of a workout partner

PDF Guide

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How to pick a workout shoe

PDF Guide

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How to start working out: 5 simple steps

PDF Guide

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Quick weight loss shakes

PDF Guide

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Easy Ways to Boost Your Metabolism

Here are 3 very, VERY simple ways to increase your metabolism right away! It's fast, easy and will require very little work on your part. Here are my 3 tips on how you can instantly improve your metabolism: 

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3 Steps to a Healthier YOU!

Crash diets? New Year resolutions? Curb cravings? Skipping meals? Many of us tend to follow a shorter path to lose weight by setting huge expectations for ourselves but we actually end up complicating things, don’t we? Well, it doesn’t have to be that challenging. Maintaining a healthy lifestyle isn’t an impossible task. Here are three [...]

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Eat Clean

When people usually think of the terminology, eating clean, they generally are referring to eating healthy overall. But, what exactly does eating healthy mean? 

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Fitness Challenge Group!

Ask yourself: Is today the day to make a commitment to start on your health and fitness journey? Watch these testimonials of some people who have had tremendous results and progress from using our private online Facebook groups.

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10 Nutrition Tips

Nutrition is an incredibly important part of your health. Many of the top health concerns in the US which can lead to death can easily be managed by diet. Things like heart disease and diabetes. It may be easy to recognize the dangers of a poor diet, however it can often be difficult to know [...]

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Proper Footwear

Proper Footwear You did it!  You have made fitness part of your lifestyle.  Have you noticed any pains?  Oftentimes pain stems from improper or overly used footwear.  The shoes you wear should be appropriate for the type of exercise you are doing.  In addition, keep track of how often you are wearing the shoes.  Shoe [...]

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21 Day Fix

You've heard that it takes 21 days to create a habit, right? What if I told you that you could create a habit of working out and being healthy in just 21 days?! And lose weight! I know what you're thinking: She's crazy!!   But, I'm not!  And here's why! Beachbody's 21 Day Fix has been [...]

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Breast Feeding and Exercising - Is It Safe?

Breast Feeding and Exercising - Is it Safe? Watch this video on YouTube Let’s talk a little bit about working out again. After having a baby, while you're breastfeeding, you are still very, very vulnerable to being injured.

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TOP 5 FOODS TO EAT FOR BREAKFAST

TOP 5 FOODS TO EAT FOR BREAKFAST We hear that breakfast is the most important meal of the day.  Why?  Studies show it is essential in maintaining a healthy body weight.  People who skip breakfast tend to feel starving and eat too many overall calories the rest of the day.  In addition, it helps maintain [...]

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How To Keep Up With Your Workouts!

Whenever you're starting a new work-out program, the first few weeks are always the hardest. It's important to learn how to keep the motivation to continue working out. This is incredibly crucial that you really grasp this point right from the get-go because chances are you are so excited during the first week, and too fatigued [...]

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Does Sleep Affect Weight Loss?

Does Sleep Affect Weight Loss Watch this video on YouTube It is said that it's really important to get enough sleep especially when you're starting a new fitness program and sometimes that seems like an impossible task. I've done a little bit of research about the importance of getting enough sleep.

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Simple Steps Toward Fitness Success

Simple Steps Toward Fitness Success Watch this video on YouTube Whenever we start a new workout program, or if you've been on the fitness journey for a little while, then one of the common things you may feel is overwhelmed. Are you paying enough attention to the amount of carbs and proteins? Are you working out [...]

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Importance of Accountability

Importance of Accountability Watch this video on YouTube Let us talk about the importance of accountability and having someone there to help hold you accountable for your personal health and fitness goals. If this is a new journey for you, asking someone to help hold you accountable can be a bit frightening because we don't [...]

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3 Steps to a Healthier You!

3 Steps to a Healthier You Watch this video on YouTube Crash diets? New Year resolutions? Curb cravings? Skipping meals? Many of us tend to follow a shorter path to lose weight by setting huge expectations for ourselves but we actually end up complicating things, don’t we? Well, it doesn’t have to be that challenging. [...]

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What Your Body Needs After A Workout

What Your Body Needs After a Workout Watch this video on YouTube After working out, your body has a very small window of time to replenish and recover from the stress of your workout. The recovery phase helps you lose weight, fight muscle soreness, and helps boost your metabolism over all.

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In a Fitness Rut?

Do you find yourself doing the same thing all of the time and wracking your brain for new ideas? Well help is here! To keep your workouts fresh, try the following 5 tips to spice them up! Change Environments Change things up a bit!  Working out at home?  Try moving to a different room to [...]

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Healthy Lifestyle

Have you committed to a healthy lifestyle and healthy eating habits? Often we start off with great intentions, and then lose our way a couple months in. Only YOU can make health and fitness a part of your lifestyle. Not an option....a way of life forever! To maintain weight, the calories we consume must equal [...]

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How To Avoid Injuries

You chose to make fitness a part of your lifestyle. It is routine. Like brushing your teeth, exercising is a priority. You are seeing and feeling results; losing inches, clothes are getting looser; feeling positive from the endorphins and rewards of a regular fitness regimen, then...... BOOM! You are getting little, acute injuries, constantly sore, feeling [...]

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How to Decrease Stress: 6 Quick Tips

Let's face it, we are all leading busy lives. Busy lives are stressful! It is how we choose to manage our lives that  will help us reduce stress.  Stress can be detrimental to overall well being.  It decreases the immune system which leads to more frequent illness.  Managing stress is essential in preventing many illnesses, anxiety, [...]

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Try Protein Bars – Risk Free

P90X Protein Bars: Try them Risk Free Watch this video on YouTube I absolutely LOVE me some P90X bars. They're a great meal replacement or mid-day snack.

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The Importance of Core Training

So...what is core strength and why is it important? Think of an apple. The core is the center of the apple, from which all else comes out. Now, apply that principle to your body. Your core strength is the central strength that, in one way or another, either inhibits (due to lack of strength) or [...]

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The Dirty Dozen

We can all agree that organic is better than non-organic. Unfortunately, we can't always afford to go organic for all our food. Here are the foods which are highest in pesticides. If you can only afford organic on certain items, use this list as your guide.

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MYTH: Lifting Heavy Weights Makes You Big

Will I Bulk if I Lift Heavy Weights.mp4 Watch this video on YouTube As a fitness instructor and online health/fitness coach, I run into this misconception A LOT. Women, especially, want to know if lifting heavy weights will make them "bulky". The answer is no. Muscle doesn't make you bulky, fat mass does.

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Clearing Mental Roadblocks to Getting Fit

Get Fit-Clear the Mental Road Blocks! Watch this video on YouTube I've been asked by so many people HOW to start a fitness program. Having been in the fitness industry for 10+ years, I've seen so many misconceptions about what it takes to get fit. So many of us talk ourselves out of it before [...]

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How to Avoid Injuries

You chose to make fitness a part of your lifestyle. It is routine. Like brushing your teeth, exercising is a priority. You are seeing and feeling results; losing inches, clothes are getting looser; feeling positive from the endorphins and rewards of a regular fitness regimen, then...... BOOM!

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A Key Part of Your Fitness - Stretching

Rushed for time? So what do you skip? Stretching. It's one of the most important parts of your exercise regimen and you often skip it; not realizing or appreciating its importance.

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Get Max Results - 5 Simple Rules

Your health doesn't just happen in the gym! Do you go to the gym or work out from home? Great! But are you seeing the kind of results you expected? Here are 5 simple rules to keep your body running efficiently and ensure you are priming your body to get the most out your exercise time.

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Burn 100's More Calories - No Gym Required

Lives are busy and filled with endless chores, responsibilities, schedules. It's easy to tell yourself you don't have time to work out but the truth is that EVERYONE has time to be more active. You don't need a gym. You don't even need to squeeze one more minute out of your jam packed day. Below [...]

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Benefits of Stretching

Why is Flexibility So Vital? Stretching regularly keeps muscles long, supple, and pliable rather than tight, short, and dense. It helps you maneuver in a smooth, fluid manner, rather than jerky, rigid movements. In addition, flexibility training has the following benefits:

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6 Simple Steps to Speed Up Your Metabolism

Your body is a machine, constantly working. But, is it working at it's full potential or getting bogged down by lack of activity and poor diet choices? Here are 6 Simple Steps to kick it into high gear and ensure some high-functioning efficiency! 1. Rise and Shine You've probably heard it before but breakfast IS [...]

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Get motivated to work out

How to Get Motivated to Workout (Personal Fitness Coaching) Watch this video on YouTube Get personalized fitness and nutrition coaching and support directly from me by committing to the Beachbody Challenge.

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5 Basic Nutritional Steps

Work your body from the inside out! It's true what they say: "You get out what you put in." So...are you taking care of your body as best you can? Here are some simple nutritional guidelines to consider for how to care for and fuel your body.

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4 Tips for Your Best Workout Recovery (& Results)

Think about it... When do you eat after exercise? If you're anything like me, it may be hours before you intake any calories after a hard work out. I attended a seminar last summer that changed me permanently, and I want to share with you what I learned there.

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How Much Do I Eat on The Ultimate Reset?

How Much Do I Eat On The Ultimate Reset Watch this video on YouTube I confess, I was worried about being hungry when I started the Ultimate Reset.

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Ultimate Reset - Day 21

Ultimate Reset -- Day 21 Watch this video on YouTube FINISHED - Day 21 of 21 on Beachbody's Ultimate Reset I'm doing cartwheels! Okay, not literally but figuratively. I am DONE with the 21 day Ultimate Reset! Here's a summary of my results: lost 8 pounds increased energy stronger nails better digestion and more!

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Ultimate Reset - Day 20

Ultimate Reset -- Day 20 Watch this video on YouTube Day 20 of 21 on Beachbody's Ultimate Reset Almost done, just one more day to go. I am so pleased to find that there is a LOT of food. My lunch today is a gigantic Jicama & Avocado salad. Just watch the video to see [...]

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Ultimate Reset - Day 19

Ultimate Reset -- Day 19 Watch this video on YouTube Day 19 of 21 on Beachbody's Ultimate Reset I've got only 2 days left! When I put on my jeans today, they felt looser than they've ever felt. I bought them just a couple months ago and they've always been pretty snug in the behind [...]

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Avoid the 5 Pitfalls of Weightloss

I’m here to help with some tips on how you can avoid the 5 most common pitfalls of weight loss. 1) Wanting Instant Results: Let's face it, we live in a "Want it Now" society. Everything is quick, easy and at our fingertips. The problem most people face when it comes to results with their [...]

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Ultimate Reset - Day 18

Ultimate Reset -- Day 18 Watch this video on YouTube Today was the toughest day so far with the Ultimate Reset mainly because of poor planning on my part. It was Father's Day and we were out and about all day long around family... and food. I didn't make the time to prepare food as [...]

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Ultimate Reset - Day 17

Ultimate Reset -- Day 17 Watch this video on YouTube Day 17 of 21 on Beachbody's Ultimate Reset I'm gearing up to go on a big business trip and one of my best friends is in town today so I haven't really been home to make the meals. Thus, I had to wing it a [...]

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Ultimate Reset - Day 16

Ultimate Reset -- Day 16 Watch this video on YouTube Day 16 of 21 on Beachbody's Ultimate Reset I lost 3 pounds in the last 8 days which brings me to a total loss of 7.5 pounds since starting the program! This is very unusual for me because I'm one of those that doesn't lose [...]

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Ultimate Reset - Day 15

Ultimate Reset -- Day 15 Watch this video on YouTube Day 15 of 21 on Beachbody's Ultimate Reset Last week was the "release" phase and included 3 detox packets a day, 30 minutes before meals. I did experience a minor dip in energy compared to week 1, but not significant. I am still waking up [...]

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Ultimate Reset - Day 14

Ultimate Reset -- Day 14 Watch this video on YouTube Day 14 of 21 on Beachbody's Ultimate Reset Hooray! Week 2 is in the books and I discovered another scrumptious soup - Squash & Coconut Milk. It is just the bomb! I can't believe how simple the recipe is and super fast to make. I start week [...]

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Ultimate Reset - Day 13

Ultimate Reset -- Day 13 Watch this video on YouTube Day 13 of 21 on Beachbody's Ultimate Reset For the last 13 days I've spent a lot of time chopping veggies, washing dishes and doing a lot of cooking with foods I was previously unfamiliar with. I am almost done with week 2 of this [...]

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Ultimate Reset - Day 12

Ultimate Reset -- Day 12 Watch this video on YouTube Day 12 of 21 on Beachbody's Ultimate Reset I got kinda hungry between breakfast & lunch today because I ended up having to switch my snack and lunch because of a scheduling issue. But otherwise, things are still going great. One thing I realized yesterday [...]

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Ultimate Reset - Day 11

Ultimate Reset -- Day 11 Watch this video on YouTube Day 11 of 21 on Beachbody's Ultimate Reset Wow! What a day! Somehow I survived hosting a BBQ for my husband's 40th birthday, preparing a ton of food I couldn't eat and didn't cheat on the Ultimate Reset! I feel more refreshed in the morning [...]

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Ultimate Reset - Day 10

Ultimate Reset -- Day 10 Watch this video on YouTube Day 10 of 21 on Beachbody's Ultimate Reset Yay! Half way through the Ultimate Reset and feeling fabulous! Lunch today was my favorite meal so far - a Greek salad with a Sweet Potato & Pepper Bisque. I feel like I've lost even more weight just [...]

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Ultimate Reset - Day 9

Ultimate Reset -- Day 9 Watch this video on YouTube Day 9 of 21 on Beachbody's Ultimate Reset Today is officially day 9 of Beachbody's Ultimate Reset. I've completed two days of the 2nd week which is the Release Phase. In this video you'll get an idea of the supplements provided with the Ultimate Reset. [...]

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Ultimate Reset - Day 8

Ultimate Reset -- Day 8 Watch this video on YouTube Day 8 of 21 on Beachbody's Ultimate Reset I've officially completed 1 day of week 2 and am thrilled to report that in the first 7 days I've lost 4.5 lbs! I can't remember the last time I lost 4.5 lbs in one week! I'm [...]

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Ultimate Reset - Day 7

Ultimate Reset -- Day 7 Watch this video on YouTube Day 7 of 21 on Beachbody's Ultimate Reset Yeah! Week one down and just two weeks to go! Feeling thinner and looking forward to weighing myself tomorrow to check on the progress. The alkaline packets were the hardest to get used to, but I figured [...]

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Ultimate Reset - Day 6

Ultimate Reset -- Day 6 Watch this video on YouTube Day 6 of 21 on Beachbody's Ultimate Reset Dinner tonight was really yummy zucchini cashew soup! It is creamy and delicious. My goodness, I'm in heaven. 🙂 I feel like the meals are large and I find that frequently I can't finish all the food [...]

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Ultimate Reset - Day 5

Ultimate Reset -- Day 5 Watch this video on YouTube Day 5 of 21 on Beachbody's Ultimate Reset This first week is feeling relatively easy. I am noticing an increase in energy and am starting to feel thinner. The bulk of this program is just eating clean, but it also includes supplements that I take [...]

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Ultimate Reset - Day 4

Ultimate Reset -- Day 4 Watch this video on YouTube Day 4 of 21 on Beachbody's Ultimate Reset A lot of food and I really am liking almost all of it. So far, I'm not feeling hungry at all. I was especially skeptical of the kale, but actually the way the program has you prepare [...]

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Ultimate Reset - Day 3

Ultimate Reset -- Day 3 Watch this video on YouTube Day 3 of 21 on Beachbody's Ultimate Reset So... I didn't follow the plan exactly today as I broke the "no workout" rule as I had to lead a fit club class. However, I'm adding in a little additional protein to counteract the P90X workout. [...]

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Ultimate Reset - Day 2

Ultimate Reset -- Day 2 Watch this video on YouTube Day 2 of 21 Beachbody's Ultimate Reset So, the end of day 1 did get a little rough due to caffeine withdrawal. However, the headaches were short lived. Lots of food on day 2 and I'm starting to feel way more energy which is shocking since its [...]

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Ultimate Reset - Day 1

Ultimate Reset -- Day 1 Watch this video on YouTube Day 1 of 21 on Beachbody's Ultimate Reset So far my biggest challenge has been the lack of caffeine, because this is the first time in 13 years that I haven't had any coffee. But, it actually hasn't been too bad. I have found the [...]

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3 Biggest Obstacles To Starting a Workout Program

1) Leaving it to Chance: We’ve all been there... Trying to “fit a workout in.” Unfortunately, this simply doesn’t work. I want to encourage you to make sure that nothing will interrupt your workout time. Why? You are important and you deserve to make sure your workouts get on your calendar. What I mean is, [...]

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