Holly Smith PT

I’m back! 👋🏻 You probably haven’t seen me for a little while a lot has been going on. Let me update you…

1️⃣ I competed in my bodybuilding comp last year and it was an amazing experience. I’ll have to share some photos with you guys soon!

2️⃣ I’m currently 30 weeks pregnant to a beautiful baby girl! I’m excited to share with you the journey of postpartum pregnancy and work life balance.

3️⃣ I got married on 4 March to my dream man who I had been manifesting for a while. Dreams, do come true ❤️

4️⃣ I’ve written and publish, my book last year in July 30 days to happiness. It’s the 30 habits that have been scientifically, proven to reconstruct your subconscious to wake up, happy every single day. If you like to create better habits, get your copy, here: www.30daystohappiness.com.au

5️⃣ I have launched my course the Happiness Formula. It’s a personal development course to help you create better habits in your health, wealth and relationships! You can check it out here: https://30-days-to-happiness-formula.teachable.com/p/happinessformula

All in all it has been an amazing few months. If you’re looking to create better habits in your health this year send me a DM with the word “Habits” to see how we can help 🙌🏻

6 weeks out till my body building comp! 🏆👊🏽

If you have been following me for a while you would have know last year my comp got cancelled😢

So after 2 years of prepping, hard work & consistency…I am finally able to compete.

I want to share more of my journey with Business fitness and life with you guys. 🙌🏻

Just to let you know…you can do it all if you have the right habits in place!

Follow me on Instagram for the journey

🔥💪🏼𝐘𝐨𝐮𝐫 𝐦𝐢𝐧𝐝𝐬𝐞𝐭 𝐧𝐞𝐞𝐝𝐬 𝐫𝐞𝐠𝐮𝐥𝐚𝐫 𝐟𝐥𝐞𝐱𝐢𝐧𝐠 𝐭𝐨 𝐬𝐭𝐚𝐲 𝐬𝐭𝐫𝐨𝐧𝐠! 𝐖𝐡𝐚𝐭’𝐬 𝐲𝐨𝐮𝐫 𝐠𝐨-𝐭𝐨 𝐰𝐚𝐲 𝐭𝐨 𝐤𝐞𝐞𝐩 𝐢𝐭 𝐢𝐧 𝐬𝐡𝐚𝐩𝐞? ⬇️⬇️⬇️

😋I’ve got a meal prep superfood bowl recipe that’s fast & easy … and it uses convenience foods!

In just a few minutes, you can have 4 healthy meals ready to go for lunch or dinner!

🔥Want to add more protein? Just add 3-4 ounces (80-115 g) of cubed rotisserie or grilled chicken to each serving.

👉🏼NOTE: You don’t have to rely on the convenience food option. Just cook the ingredients ahead of time, and assemble your superfood bowl when it’s mealtime.

𝐌𝐞𝐚𝐥 𝐏𝐫𝐞𝐩 𝐕𝐞𝐠𝐚𝐧 𝐒𝐮𝐩𝐞𝐫𝐟𝐨𝐨𝐝 𝐁𝐨𝐰𝐥
(makes 4 servings)

8 oz (250 g) package of microwavable quinoa (or 2 cups/125 g cooked)
½ cup (120 g) of hummus
2 Tbsp fresh lemon juice
5 oz (140 g) package baby spinach, rinsed
8 oz (250 g) package cooked refrigerated baby beets (from the produce section)
1 cup (140 g) frozen shelled edamame, thawed
1 avocado (slice right before eating)
¼ cup (30 g) unsalted toasted pepitas (pumpkin seeds)

Prepare the quinoa according to the package directions.

While the quinoa cools, make the dressing: whisk together the hummus and lemon juice. If it is too thick, drizzle in a few drops of water to thin to your desired consistency. Set aside.

Divide the spinach among 4 reusable containers. To each container, add a quarter of the quinoa, beets, edamame, and pepitas.

When you’re ready to eat, top each serving with ¼ of the hummus dressing and toss well before adding ¼ of the avocado, cut into slices.

😋𝐒𝐞𝐫𝐯𝐞 𝐚𝐧𝐝 𝐞𝐧𝐣𝐨𝐲!

😴🛌𝐇𝐨𝐰 𝐦𝐚𝐧𝐲 𝐡𝐨𝐮𝐫𝐬 𝐨𝐟 𝐬𝐥𝐞𝐞𝐩 𝐝𝐨 𝐲𝐨𝐮 𝐠𝐞𝐭 𝐦𝐨𝐬𝐭 𝐧𝐢𝐠𝐡𝐭𝐬? ⬇️⬇️⬇️

🍒I’ve got a delicious shake recipe for you with a LONG list of good-for-you benefits.

That’s because it contains tart cherry juice – aka the juice of sour Montmorency cherries.

💪🏼Tart cherry juice is linked with improved strength and less muscle soreness post-workout, better sleep, less joint pain, better brain health, and a stronger immune system, and the list goes on!

The pineapple adds some sweetness, but it also has even MORE compounds that help your body recover from workouts (especially the enzyme bromelain).

👉🏼NOTE: Use unsweetened juice to avoid the added sugars in sweetened versions.

𝐓𝐚𝐫𝐭 𝐂𝐡𝐞𝐫𝐫𝐲 𝐒𝐮𝐩𝐞𝐫𝐟𝐨𝐨𝐝 𝐒𝐡𝐚𝐤𝐞
(serves 1)

¾ cup (180 ml) tart cherry juice
1 tsp cacao powder
Big handful of washed baby spinach
Optional: ½ scoop chocolate protein powder
1 cup (140 g) frozen pineapple
1 Tbsps. h**p seeds
½ cup (115 g) nonfat plain Greek yogurt

Place the tart cherry juice, cacao powder, spinach, and protein powder (if using) in a blender and blend until smooth. Add the pineapple, h**p seeds, and yogurt, and blend until it reaches your desired consistency. Pour into a serving glass and drink!

😋𝐃𝐞𝐥𝐢𝐜𝐢𝐨𝐮𝐬!

🦁𝐃𝐨 𝐈 𝐫𝐞𝐚𝐥𝐥𝐲 𝐧𝐞𝐞𝐝 𝐭𝐨 𝐭𝐚𝐤𝐞 𝐚 𝐫𝐞𝐬𝐭 𝐝𝐚𝐲?
Taking a rest day can help your results. But it's up to you!
Reasons to take a rest day:
✅Prevent physical burnout: Too little rest can leave you depleted, stale, and sore.
✅Prevent mental burnout: constantly pushing yourself can set you up to start dreading (vs. looking forward to) your workouts.
Plus, rest days can help you:
🔥Create a more balanced life: fitness is important, but so are your other hobbies and interests.
🔥Spend time with your family and friends.
🔥Do some “adulting.” Grocery shopping, meal prepping, chores, errands, etc. have to get done at some point.

😋This Cuban-inspired salad is creamy, tangy, and sweet – I know you’ll love it!

Serve it with lean protein (grilled fish or chicken would be delicious) or as a healthy snack.

🧅FUN TIP: Soaking the onion can help get rid of the “bite!”

𝐀𝐯𝐨𝐜𝐚𝐝𝐨 𝐏𝐢𝐧𝐞𝐚𝐩𝐩𝐥𝐞 𝐬𝐚𝐥𝐚𝐝
( 4 big/8 small servings )

½ small red onion, thinly sliced and separated
1 Tbsp. baking soda (optional)
Ice water (about 1 cup/240 ml)
2 ripe avocados
1 medium fresh pineapple
3 Tbsps. extra-virgin olive oil
Juice of 1 lime
½ tsp sea salt
Freshly ground pepper to taste (optional)

Soak onion in a small bowl of ice water and optional baking soda for 15 minutes.

While the onion is soaking, cut the avocados in half, and then cut each half into slices or chunks. Peel the pineapple, cut into quarters lengthwise to remove the core, and then cut each quarter into slices.

Whisk oil and lime juice in a small bowl.

Drain the onion & rinse it if you used the baking soda. Pat the slices dry. Toss all of the ingredients (onion, avocados, pineapple, dressing, salt & pepper) in a large bowl and arrange on a serving plate.

🍍𝐒𝐞𝐫𝐯𝐞 𝐚𝐧𝐝 𝐞𝐧𝐣𝐨𝐲!

🤷🏻‍♀️𝐖𝐡𝐚𝐭 𝐬𝐡𝐨𝐮𝐥𝐝 𝐈 𝐞𝐚𝐭 𝐚𝐟𝐭𝐞𝐫 𝐈 𝐰𝐨𝐫𝐤 𝐨𝐮𝐭?

💪The easy answer: A protein- & carbohydrate-based snack or meal:
oatmeal & eggs, yogurt & berries, or a turkey sandwich.

Or, you also can create a custom post-workout meal based on your unique needs.

👉🏼The National Academy of Sports Medicine suggests:
1 to 1.5 grams of carbs per kilogram (1 kg = 2.2 lbs) of body weight.
15-25 grams of protein

For a person weighing 150 lbs (68 kg), that means 15-25 grams of protein and 68-102 grams of carbs.

❓𝐖𝐡𝐚𝐭’𝐬 𝐲𝐨𝐮𝐫 𝐠𝐨-𝐭𝐨 𝐩𝐨𝐬𝐭-𝐰𝐨𝐫𝐤𝐨𝐮𝐭 𝐬𝐧𝐚𝐜𝐤 𝐨𝐫 𝐦𝐞𝐚𝐥? 👇👇👇

😋 This overnight oats recipe couldn’t be any easier!

Just toss the ingredients into a mason jar or reusable container, shake ‘em up, and let sit overnight in the fridge.

💙Feel free to mix up the ingredients to change up the taste with different fruits, nuts, etc.

You also can stir in protein powder right before serving if you want, but you may need to add more liquid.

𝐍𝐔𝐓𝐓𝐘 𝐌𝐀𝐏𝐋𝐄-𝐁𝐋𝐔𝐄𝐁𝐄𝐑𝐑𝐘 𝐎𝐕𝐄𝐑𝐍𝐈𝐆𝐇𝐓 𝐎𝐀𝐓𝐒
(makes 1 serving)

½ cup (40 g) rolled oats
½ cup milk (your choice)
Pinch of sea salt
½ cup (75 g) blueberries, frozen, thawed
2 Tbsp plain Greek yogurt
1 Tbsp toasted chopped walnuts
2 tsp pure maple syrup or honey

Combine oats, milk, salt, and blueberries in a mason jar. Cover tight and shake well before refrigerating overnight.

In the morning, you have choices: you can eat it cold like a parfait or heat it up first. Stir in yogurt, walnuts, and maple syrup or honey.

😋𝐃𝐞𝐥𝐢𝐜𝐢𝐨𝐮𝐬!

❓𝐃𝐨𝐞𝐬 𝟏 𝐩𝐨𝐮𝐧𝐝 𝐨𝐟 𝐟𝐚𝐭 𝐫𝐞𝐚𝐥𝐥𝐲 𝐰𝐞𝐢𝐠𝐡 𝐦𝐨𝐫𝐞 𝐭𝐡𝐚𝐧 𝟏 𝐩𝐨𝐮𝐧𝐝 𝐨𝐟 𝐦𝐮𝐬𝐜𝐥𝐞?

In a word: No!

⚖️A pound weighs a pound, no matter whether it is feathers or metal.

But there are 2 key differences between fat and muscle that can make you think there is a difference in weight.

They differ in density and volume, which affect the amount of SPACE they take up.

For reference:
👉🏼1 pound of FAT is bulky, fluffy, and about the size of small grapefruit.
👉🏼1 pound of MUSCLE is dense, compact, and about the size of a small tangerine.