LNF Coaching

I used to think moving countries was about being independent. Doing everything alone. Building a life from scratch. Proving to myself I could handle it.

But honestly?
The thing that changed me most in New Zealand wasn’t the scenery, the adventure, or even the fresh start.

It was the people.

The friendships that appeared at exactly the right time.
The people who invited me in before I felt like I belonged.
The friends who became routine, comfort, safety, laughter, hugs, gym sessions, late-night chats, road trips, and tiny pieces of home.

Different friendships helped different parts of me here.

Some reminded me who I was.
Some softened me.
Some made my nervous system finally exhale.
Some simply made life feel less lonely.

I don’t think we talk enough about how deeply human it is to need people or how certain friendships quietly become part of your healing.

New Zealand became home because people made it feel safe first. Thank you all 🤍

The 80’s called. They want their myths back.

Women’s training has been built on outdated assumptions. Let’s rebuild it on evidence.

MYTH 1: Heavy weights = bulky
REALITY: Women have ~6x less testosterone than men Progressive resistance builds muscle + strength, not bulk.

MYTH 2: Cardio only for fat loss
REALITY: Resistance training preserves lean muscle during fat loss and increases resting metabolic rate. Cardio alone = muscle loss.

MYTH 3: High reps = toning
REALITY: “Toning” is muscle visibility under lower body fat. Progressive overload works across 6–30 rep ranges when you apply it consistently.

MYTH 4: Don’t train during your cycle
REALITY: Menstrual cycle phase doesn’t significantly impact strength adaptations or muscle protein synthesis. Training through your cycle is safe & optimal.

The Formula:
✓ Progressive resistance training
✓ 0.8–1g protein per lb bodyweight
✓ Sustainable calorie approach
✓ Consistency > perfection

Stop training like the 80’s.
Start training like science.

April round up 🔥

Trigger warning if you don’t like dead animals 😂

1. Time for me.
2 The legends that are the team!
3. First time hunting 🦌. Bambi was delicious
4. Finally finding the red n white mushroom 🍄!!
5. Working….a lot…even during cardio 😂
6. First festival in over a decade with the bestie
7. Ultra Festival comes to Welly! What a night!
8. Sunbathing post ultra at the beach 🏖️
9. Art project…my dream life
10. Many beautiful waterfront walks ☀️
11. 80’s night out 🐆
12. Flexing with .dk27 because we are strong powerful women!
13. Climbing mountains for emotional support with .cc.ac ❤️
14. New friends climb mountains together at sunset 🌅
15. 80’s gym day…. Been a lot of 80’s going on this month!

Another solid month!

I really do love it here. So many wonderful people and always something new and/or beautiful to experience ❤️🔥🌅🥹

Your fitness journey hits different when you’re fully supported🏔️🫶

Find your hiking buddy ❤️

Do the fun things. 🤣

This sunset though 🌅😍

Which poses will you try on your next hike?
Comment below ⬇️

Unhinged Coach Holli ⚠️

I gave AI a brief for unhinged Barbie…

With the prompt to create images based on what it knows about me

Here is the outcome..😳🤣

Brutal…

But these myths really do grind my gears…

Progress isn’t about having listening to whatever the latest unqualified person with a video camera and social media account says:

It’s about:
✔️ Progressive overload (yes, actually train hard whether male or female)
✔️ Nutritional consistency (not randomly cutting food groups entirely)
✔️ Honest tracking (not making it up)

And yes….I do get great joy in creating beautifully crafted training session that ensure amazing gains…The evil behind that may be true 🤣🤣

If you want to join a team with a coach who is a little unhinged but in a great educational way…link is in bio 🤣🔥

P.s. No Ken’s were killed in the making of these images 😂

p.p.s I’m a delight really! 😂