Hollie Attwood- Women’s nutrition & strength coach

Hollie Attwood- Women’s nutrition & strength coach I help women over 35 who are done starting again. You manage your career and family.

Build the body that keeps up.
800+ women Transformed
DM READY 👇
Apply for coaching👇
form.typeform.com/to/pzN7swGR

03/10/2026

Let a carb be a carb 🍚

There is an over saturation of protein products right now.

You’re already confused about what on earth to do… and now we have “protein rice.”

No wonder everyone has food noise. Every day there is a “new idea” in your face.

But there is NOTHING wrong with
rice being rice
pasta being pasta
bread being bread 😅

If you really struggle to get enough protein, these products have their place.

But we help ALL of our women eat enough protein without it being in everyyyy single product 👇

Comment Family meals and I’ll send you a copy.

Who agrees? Just let carbs be carbs 🙋‍♀️😅

02/10/2026

Two women. Same age. Same busy life. Two completely different strategies.

At 45, Sharon is still doing what always worked.

Eat less.
Squeeze in more cardio.
Try to be “good” Monday to Friday.
Have a couple of wines because, frankly, the week was a lot.

But her clothes are getting tighter.

She’s more tired than she used to be.

The stairs leave her puffed.

And she’s wondering if this is just what happens after 40.

Chloe took a different approach.

She stopped trying to simply weigh less and started building a body she could rely on.

She strength trains 2 to 3 times a week.

She eats enough protein.

She makes room for herself in the week, because looking after her body isn’t taking time away from her family.

It’s an investment in the years she wants WITH them.

Strong enough for the holidays.
Strong enough for the grandkids one day.
Strong enough to keep saying yes to life.

You don’t need to become a gym person.

You need a strategy that matches the woman you are now and the woman you want to be in 10, 20 and 30 years.

If you’re over 40 and you know it’s time to start building strength, DM me STRONG and I’ll show you exactly what to do.

02/10/2026

Fakeaway Friday is BACK 🥙🇬🇷
Flat out week, everyone wants takeaway, and you’re stuck between a sad salad or a kebab you regret by Saturday. These Greek beef gyros with crispy sweet potato fries sort that out, and the whole family will eat them.
Your favourite takeaways can stay. We just build them smarter 💪
Greek Beef Gyros + Sweet Potato Fries
Serves 4 | 2 gyros per serve
Beef: 500g lean beef mince (5%), 80g brown onion, 8g garlic, 6g smoked paprika, 5g cumin, 5g coriander, 4g oregano, 1g cinnamon, 4g salt, 2g pepper
Tzatziki + Gyros: 8 Mission mini wraps, 200g high-protein Greek yoghurt, 80g grated cucumber, 10g lemon juice, 5g garlic, 4g dill or mint, 2g salt, 80g reduced-fat feta
Salad: 200g tomato, 160g cucumber, 80g red onion, 10g lemon juice, 4g oregano, salt and pepper
Fries: 500g sweet potato fries, 5g smoked paprika, 4g oregano, 3g salt
Method
1️⃣ Toss fries in seasoning and air fry at 200°C for 15 to 18 mins.
2️⃣ Soften onion and garlic in a pan, add mince and brown, then stir through spices for 2 mins.
3️⃣ Squeeze water from grated cucumber and mix with remaining tzatziki ingredients.
4️⃣ Combine salad ingredients.
5️⃣ Warm wraps, load with tzatziki, beef, salad and feta. Serve with fries.
Save this one for Friday night 🔖

You grew up being told to eat as little as possible and move more.Now you’re over 35, and that’s all you’ve ever known.A...
02/10/2026

You grew up being told to eat as little as possible and move more.
Now you’re over 35, and that’s all you’ve ever known.
And now nothing will move. You’re noticing your body slowing down. You just look at carbs and you put on weight.
This is why.
From 30, you can lose 3 to 8% of your muscle every decade if you don’t do something about it. Your muscle is where your body stores carbs. Less muscle means less room for them.
You spent years trying to be smaller, and you never built your engine.
The good news is you can build it at any age. We’ve done it with women in their 40s, 50s and 60s.
Eat enough. Lift with load. Slowly increase your weights. Stay there for 3 to 12 months.
DM me READY and we’ll teach you how, from a team who has been there, who knows how hard it can be & will teach you the way👇

01/10/2026

Don’t like lifting?
Well, these are the alternatives 👀
Australian guidelines say:
💪 Strength training 2 days a week
🚶‍♀️ 2.5 hours of walking or cardio a week (that’s 20 mins a day)
Or…
🦯 Walker
🫁 Oxygen tank
🦴 Broken hip
🫙 Calling your kids when you have had a fall..
What is it going to be👇💪

30/09/2026

You dont need another “Monday Reset” …

You need a plan that still works when the Wednesday goes sideways.

Kids get sick. Work gets hectic. Training gets squeezed. Dinner still needs to feed the family.

The problem isn’t that you don’t want it enough.

Your plan was built for your best week, not your real one.

The goal isn’t to get better at starting again.

It’s to stop needing to.

DM me STRUCTURE and I’ll show you how we build your plan around your actual life.

29/09/2026

Thinking about what’s for dinner on top of managing the calendar and the kids? Make this one.
Sundried Tomato Pesto BBQ Chicken Pasta Bake
Serves 8
700g Woolworths hot roast chicken, skin and bones removed, shredded
500g dry rigatoni
500g broccoli, small florets
150g brown onion, diced
15g garlic, minced
10g green chilli, finely chopped (optional)
5g dried Italian herbs
290g Cucina Matese Sundried Tomato Pesto
300g light cooking cream
250g chicken stock
200g reduced-fat cheddar, grated
2g black pepper
Save it and add it to your rotation.​​​​​​​​​​​​​​​​

Kath has trained most of her adult life. Bootcamp, HIIT, running. She knew exactly what to do.🤓Then she had a baby, went...
29/09/2026

Kath has trained most of her adult life. Bootcamp, HIIT, running. She knew exactly what to do.🤓
Then she had a baby, went back to teaching, and her body and her capacity looked completely different.
So we built her a plan for the body and the life she has now, in phases.
First we rebuilt muscle and set her baseline around the baby’s sleep. Then 6kg came off in 12 weeks.
Then we brought her calories back up for 3 months to build lean mass, so her next fat loss phase started from a higher base. The final kilos came off without her calories ever dropping below 2000.
10kg down in 13 months. Three sessions a week. Tiramisu pots and fake-away burgers on her plate.
Along the way she had a day where she ate a lot more than planned. We looked at what it taught us and moved on to the next meal. She told me that’s what finally broke the cycle of eating bad, feeling bad and punishing herself.
Now she’s heading into a busy season strong, focused on keeping the muscle she built.
If you’ve trained for years and your body stopped responding somewhere between the baby and the busy years, your plan needs to change with you.
DM me READY

28/09/2026

Getting older is the reason you can’t eat carbs.
Getting older is the reason you feel weak and tired.
Getting older is the reason you’re too scared to eat enough and lift.
That’s what you’ve been told.
You were never taught that muscle is what handles your carbs, holds your energy up, and makes eating enough feel safe again. And after 35 you lose a little more of it every year you don’t lift.
So let getting older be the REASON you start. The reason you fuel your body properly and pick up something heavy. The woman you build now is the one who carries you for the next 30 years.
DM me ready!

Address

Cronulla, NSW

Opening Hours

Monday 5am - 7:30pm
Tuesday 5am - 7:30pm
Wednesday 5am - 7:30pm
Thursday 5am - 7:30pm
Saturday 5am - 1pm

Telephone

+61466331703

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