Howatt's Holistic Health - One on One Training

10/30/2026

Reps, sets, tempo, intensity, rest, frequency, & volume matter most

Just as the ingredient amounts and the way you mix them changes the outcome of the food, acute exercise variables and the prescription (how many sessions a week, how many weeks before changing the program, and how the subsequent program stacks on the last) matter most when it comes to your results in the gym 🏋️‍♀️

The exercises are just a tool

You need the right tools for the job, for the desired goal for sure

But it's how you use the tools or ingredients or exercis options that matter most, ie cut the wood before hammering nails in, 2 nails vs 20 nails, let the glue sit for 1 hour vs 24 hours, use cold eggs vs room temp eggs, fold in the flour vs mixing with a hand blender, bake it for 20min vs 60 min, 10 squats at a 1-0-1 tempo with 2min rest vs 10 squats at a 2-2-2 tempo and 30 sec rest

The variables matter most

Exercise Program Design is key for the results you want

Do you have a good program for your needs and goals or are yoy focused only on specific exercises snd technique? Both again are important but only part of the overall recipe for success 🙌

One spot left for private training with me!

4 spots left for semi-private training (women over 40) Lift Lab Personal Training

10/18/2026

Rhythm, pressure and FLOW ♾️

Get Repost App • ᴘᴇʀʀʏ ɴɪᴄᴋᴇʟsᴛᴏɴ D.C. TᕼE ᒪYᗰᑭᕼ ᗪOᑕ That’s the magic formula on my shirt, baby. It is the fundamental principle of Stop Chasing Pain.



I’m the fluid flow doc. That’s my jam. If you want to heal, you need to understand how the fluids interconnect in the body and how they move based on pressure gradients. That means blood flow and lymphatic flow.

It’s like finding the matrix once you see it you cannot unsee it. Where you apply pressure makes a difference in how the fluids move.

Applying pressure is easy. Knowing where to apply the pressure and what sequence that’s the skill and that’s the missing piece.

It’s not missing by us. once I show it to you are going to finally go. ‘Oh my goodness now everything makes sense.’ 😜

Come this weekend to blood flow Mojo and I Mojo and I’ll change your life forever.

See ya there.

STOPCHASINGPAIN.com❤️

10/07/2026

He said this in 1903 😑

Mainstream is still VERY FAR from this but there are some doctors out there who think and work holistically

And of course chiropractic and osteopathic doctors work with the structure and alignment of the body

And integrative or functional doctors focus more on creating healthy lifestyle habits and seek root cause issues more than their allopathically trained counterparts

If you've only experienced conventional, allopathic physicians, maybe seek a second and third opinion from those who think and work differently

There's also lots of us coaches and practitioners who are not doctors but we are experts in the human frame, and how to cultivate real health!

10/04/2026

📢 FLOW Foundations starts Tuesday Oct 6th!! 📢

A 3-month online group coaching program for women who want to understand their health at a deeper level and have practical strategies they can actually use.

We'll explore things like:

✨ **Fascia health** — and why healthy fluid flow matters
☀️ **Your Light Diet** — how light exposure influences hormonal regulation, metabolism and circadian health
⚡ **Mitochondria** — how your cells create energy, manage stress and support detoxification
💧 **Structured water** — what it is, how to create it to drink, and how your body creates structured water
🧠 **The foundations of healthy living** — with practical strategies around:

• Nutrition
• Hydration
• Sleep
• Mindset
• Movement
• Breathing

No calories counting, no magic pills, but an empowering innerstanding how your body works so you can make better decisions for your health!

FREE for current active private personal training clients

$166 for my current semi-private clients or retired/not currently active private clients

$333 for everyone else (women only) - taxes included

See links in the comments section below to register or email me at [email protected]

**Live calls:**
Tuesday at 6:00 PM EST
Thursday at 1:00 PM EST

Both calls are recorded if you can't make it live.

If you're ready to learn more about your body and take a more informed approach to your health, FLOW Foundations is for you.

Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.

10/01/2026

FLOW Foundations starts next week!

Your body is more than muscles, bones and organs

It’s a living, FLOWing system

And if your fluids aren't flowing you're not alive!

Blood, lymph, bile, water in your fascia, cerebrospinal fluid all needs to FLOW

The water that is created inside your body, this EZ or h3o2 "water" behaves differently from the water you drink. It is negatively charged and this charge is essential to keep fluids flowing

Nutrients in
Waste out
The key goal

We also improve flow through: diaphragmatic breathing, grounding 🌎 exercise, walking, dancing, Qi Gong, Tai Chi, Rope Flow, touch therapy like massage, cranio-sacral, DIY foam rolling, humming, singing, sound baths, sauna, red light panels,

This is the kind of stuff we dive into inside FLOW Foundations

Not another diet
Not another workout plan
Not a list of symptoms to suppress symptoms

But a deeper understanding of how your body works and practical strategies to support it

FLOW Foundations starts October 6

A 12 week online coaching container for women to beat the bloat, reduce pain, lose weight, improve digestion, energy and sleep

Learn how to implement all the things I post about in one structured program

$333 - link in bio

*current and past clients receive a discounted price

If you’re ready to understand your body differently, send me a message and I’ll tell you more

09/29/2026

Step 1, what is your goal? Get clear, get specific, qualify it, make it S.M.A R.T.

Specific
Measurable
Attainable
Relevant
Time oriented

Step 2, what do you need to know, what information or guidance do you need to help you reach your goals?

Step 3, you need a structured plan of action, and you need to TAKE ACTION - TODAY! Not next Monday or next month, once your goal is set, you need to move, what's the next step? Get clear on your action plan - that may include acquiring more knowledge, it may require gathering more information, it may require hiring help or finding an accountability group

Step 4, you need to actually believe you will or at least can succeed if you stick to the action plan

I can help with Step 2 and 3! If you have a clear goal in mind if you want to

✅️Lose weight
✅️Have more energy when you wake up
✅️Have a proper, restful sleep
✅️Reduce bloating and IBS or SIBO symptoms
✅️Less heartburn and joint pain
✅️Reduced hot flashes and brain fog
✅️Improved blood work and blood pressure

If you want to use holistic lifestyle practices to improve your overall health and wellness, now and into the future, join my FLOW Foundations 12 week online group health coaching program for women!

A structured 12 week action plan

Education

Accountability

A plan

Guidance

Clarity on what actually works!

We start next Tuesday Oct 6th!

$333

We meet twice a week, recorded sessions, PDF workbook

Fascia
Light
Oxygen
Water
Nutrition
Hydration
Movement
Thinking
Breathing
Sleep

Don't skip these Foundations!

Link in bio or DM to register 🙌

09/23/2026

Eckhart Tolle one of the GOATS

A go to for me when my mental health is shaky