Holly Haas Wellness

When I hit my 40s, I struggled with the “skinny fat” look - thin but lacking muscle tone and definition and it seemed I couldn’t lose weight no matter what I tried. It took me time to unlearn the misconceptions about eating less and doing more cardio and find what truly worked for my body. Here are three game-changers that helped me transform my body in my mid to late 40s: 1⃣ I ditched the excessive cardio mindset and embraced strength training. Lifting weights became my new obsession, helping me build lean muscle, boost my metabolism and change my body composition. 2⃣ I stopped restricting calories and carbs and learned how to fuel my body properly. Eating at least 30g of protein at each meal provides the building blocks for muscle growth and keeps me feeling satiated. 3⃣ I made sustainable lifestyle changes instead of chasing quick fixes. No more yo-yo dieting or unsustainable plans. I focused on creating habits that are part of my everyday life. No more stopping and starting. The journey wasn’t always easy. I had to be open to trying a new approach and trusting the process, but it has been so worth it. Are you over 40 and battling perimenopause weight gain? Tired of feeling skinny fat, exhausted, and defeated? If you’re ready to try a new approach, join my 6-week nutrition and fitness coaching class and I’ll share the exact strategies that took me from skinny fat to strong, energized, and toned. 💪🏼⬇️ Comment STRONG below if you’re ready to say goodbye to skinny fat and hello to strong and confident!

🎢 Are you stuck on the dieting roller coaster? You’ve tried all the things and think you’re doing everything right but the weight (and perimenopause muffin top) just won’t budge!? 🧁 So you keep chasing the quick fixes because you know they’ve “worked” before, but as soon as you stop, all the weight comes right back...along with a few bonus pounds. 😩 Trust me, I’ve been there too!

Imagine if you could get off of this crazy cycle and just find a way of healthy eating and fitness that lasts - WITHOUT magic weight loss “potions”, shakes, gimmicks, or starving yourself.

⤵️ Comment YES below if you’d like to try my midlife nutrition and fitness program for 5 days (starting April 15) to get a sneak peek 👀 of what it’s like.

We’re bringing the heat with a comprehensive, science-backed plan to transform your body from the inside out. No gimmicks, just real results!

This program is for you if…

🪀 You’ve been working out and “eating clean” but still carry fat in your midsection.
🪀 You are in perimenopause or menopause and are experiencing fat piling on around your middle.
🪀 You’ve tried supplements, waist trainers, or products that break on their promise of results.
🪀 You’re confused about where to even START to banish belly fat.
🪀 You want to prevent disease that dangerous stomach fat can contribute to.

Here is what you’ll get during our 5 days together:
📱App access starting on APRIL 13th
🍎 Delicious meal plans and recipes to banish bloat and boost fat-burning
💦 Techniques to boost gut health and deflate that puffy midsection
🤸‍♀️ Strategic, DOABLE workouts to sculpt your abs and core in under 30 minutes per day
✨ Sustainable lifestyle habits to lock in your new slimmer waistline for good
🏆 Private accountability group with BONUS content to accelerate your results

Link to join is in the comments below! Register now if you’re ready to beat the bloat and feel confident in your skin! ❤️

https://www.instagram.com/reel/C5G2NbeLNUu/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

🎢 Are you stuck on the dieting roller coaster? You’ve tried all the things and think you’re doing everything right but the weight (and perimenopause muffin top) just won’t budge!? 🧁 So you keep chasing the quick fixes because you know they’ve “worked” before, but as soon as you stop, all the weight comes right back...along with a few bonus pounds. 😩 Trust me, I’ve been there too! Imagine if you could get off of this crazy cycle and just find a way of healthy eating and fitness that lasts - WITHOUT magic weight loss “potions”, shakes, gimmicks, or starving yourself. ⤵️ Comment YES below if you’d like to try my midlife nutrition and fitness program for 5 days (starting April 15) to get a sneak peek 👀 of what it’s like. We’re bringing the heat with a comprehensive, science-backed plan to transform your body from the inside out. No gimmicks, just real results! This program is for you if… 🪀 You’ve been working out and “eating clean” but still carry fat in your midsection. 🪀 You are in perimenopause or menopause and are experiencing fat piling on around your middle. 🪀 You’ve tried supplements, waist trainers, or products that break on their promise of results. 🪀 You’re confused about where to even START to banish belly fat. 🪀 You want to prevent disease that dangerous stomach fat can contribute to. Here is what you’ll get during our 5 days together: 📱App access starting on APRIL 13th 🍎 Delicious meal plans and recipes to banish bloat and boost fat-burning 💦 Techniques to boost gut health and deflate that puffy midsection 🤸‍♀️ Strategic, DOABLE workouts to sculpt your abs and core in under 30 minutes per day ✨ Sustainable lifestyle habits to lock in your new slimmer waistline for good 🏆 Private accountability group with BONUS content to accelerate your results Comment YES if you’re ready to beat the bloat and feel confident in your skin! ❤️

Comment FAST below for my free Intermittent Fasting Guide! ⏱️

Debunking 𝟖 𝐂𝐎𝐌𝐌𝐎𝐍 𝐌𝐘𝐓𝐇𝐒 about 𝐢𝐧𝐭𝐞𝐫𝐦𝐢𝐭𝐭𝐞𝐧𝐭 𝐟𝐚𝐬𝐭𝐢𝐧𝐠:

𝐌𝐲𝐭𝐡 𝟏: 𝐈𝐅 𝐢𝐬 𝐚 𝐝𝐢𝐞𝐭.
Fact: IF is NOT a diet. It's simply a pattern of eating where you cycle between periods of fasting & eating.

𝐌𝐲𝐭𝐡 𝟐: 𝐈𝐅 𝐢𝐬 𝐚 𝐰𝐚𝐲 𝐭𝐨 𝐜𝐮𝐭 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬 𝐚𝐧𝐝 𝐞𝐚𝐭 𝐥𝐞𝐬𝐬 𝐛𝐞𝐜𝐚𝐮𝐬𝐞 𝐲𝐨𝐮 𝐬𝐤𝐢𝐩 𝐛𝐫𝐞𝐚𝐤𝐟𝐚𝐬𝐭.
Fact: It's very important to eat enough food/meet your caloric needs during your eating window. If you aren't able to hit your calorie/macro goals, you may need to open your fasting window a little. Nutrition is key & trumps fasting. Where it can help w/calories is making you more aware of habits like mindless snacking late in the evening or bites, licks & tastes when you're making your kids' breakfast or lunches in the am. Those little things add up & you could be eating more than you think.

𝐌𝐲𝐭𝐡 𝟑: 𝐄𝐯𝐞𝐫𝐲𝐨𝐧𝐞 𝐬𝐡𝐨𝐮𝐥𝐝 𝐟𝐨𝐥𝐥𝐨𝐰 𝐚 𝟏𝟔:𝟖 𝐟𝐚𝐬𝐭𝐢𝐧𝐠 𝐩𝐫𝐨𝐭𝐨𝐜𝐨𝐥.
Fact: IF is not one size fits all. Lifestyle, age, hormones, & other factors will help determine the protocol that's right for you. This is something I help my clients with.

𝐌𝐲𝐭𝐡 𝟒: 𝐘𝐨𝐮 𝐜𝐚𝐧'𝐭 𝐞𝐚𝐭 𝐛𝐫𝐞𝐚𝐤𝐟𝐚𝐬𝐭.
Fact: Yes you can! If you only fast for 12-14 hrs you could be eating your 1st meal early in the am. However, even if you break your fast at 11am, there's nothing stopping you from eating breakfast-type foods at that time.

𝐌𝐲𝐭𝐡 𝟓: 𝐈𝐅 𝐰𝐢𝐥𝐥 𝐦𝐚𝐤𝐞 𝐦𝐞 𝐝𝐢𝐳𝐳𝐲, 𝐥𝐢𝐠𝐡𝐭-𝐡𝐞𝐚𝐝𝐞𝐝 & 𝐠𝐢𝐯𝐞 𝐦𝐞 𝐚 𝐡𝐞𝐚𝐝𝐚𝐜𝐡𝐞.
Fact: Not drinking enough water can lead to headaches, fatigue, & dizziness. Proper hydration is essential & adding electrolytes to your water can help. Also make sure you're eating enough food during your eating window.

𝐌𝐲𝐭𝐡 𝟔: 𝐅𝐚𝐬𝐭𝐢𝐧𝐠 𝐥𝐨𝐧𝐠𝐞𝐫 𝐢𝐬 𝐛𝐞𝐭𝐭𝐞𝐫.
Fact: More isn't better. Sometimes fasting for too long can be another stressor on a potentially already stressed out body.

𝐌𝐲𝐭𝐡 𝟕: 𝐈𝐭'𝐬 𝐛𝐞𝐬𝐭 𝐭𝐨 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 𝐟𝐚𝐬𝐭𝐞𝐝.
Fact: Not necessarily. This often comes down to personal preference & experience. Some find fasted workouts ideal, while others feel & perform better in a fed state, especially for intense training sessions. The key is to pay attention to your body, ensure you are progressing in your fitness goals, & make adjustments to your eating/workout schedule as needed when IF.

𝐌𝐲𝐭𝐡 𝟖: 𝐈 𝐬𝐡𝐨𝐮𝐥𝐝 𝐢𝐠𝐧𝐨𝐫𝐞 𝐡𝐮𝐧𝐠𝐞𝐫 𝐜𝐮𝐞𝐬 & 𝐬𝐚𝐭𝐢𝐬𝐟𝐲 𝐭𝐡𝐞𝐦 𝐰𝐢𝐭𝐡 𝐜𝐨𝐟𝐟𝐞𝐞/𝐰𝐚𝐭𝐞𝐫 𝐣𝐮𝐬𝐭 𝐭𝐨 𝐠𝐞𝐭 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 𝐦𝐲 𝐟𝐚𝐬𝐭.
Fact: You should NOT ignore hunger cues. Hunger cues are a sign of a healthy metabolism. If you never feel hungry, that's not a good thing!!

Don't forget to comment FAST for my free IF guide! And let me know if any of these surprised you!

https://www.instagram.com/reel/C5EPs9srIX2/?igsh=d3FqaWo5Y24zbGhh

Comment FAST below for my free Intermittent Fasting Guide! ⏱️ Debunking 𝟖 𝐂𝐎𝐌𝐌𝐎𝐍 𝐌𝐘𝐓𝐇𝐒 about 𝐢𝐧𝐭𝐞𝐫𝐦𝐢𝐭𝐭𝐞𝐧𝐭 𝐟𝐚𝐬𝐭𝐢𝐧𝐠 ⤵️ 𝐌𝐲𝐭𝐡 𝟏: 𝐈𝐅 𝐢𝐬 𝐚 𝐝𝐢𝐞𝐭. Fact: IF is NOT a diet. It’s simply a pattern of eating where you cycle between periods of fasting & eating. 𝐌𝐲𝐭𝐡 𝟐: 𝐈𝐅 𝐢𝐬 𝐚 𝐰𝐚𝐲 𝐭𝐨 𝐜𝐮𝐭 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬 𝐚𝐧𝐝 𝐞𝐚𝐭 𝐥𝐞𝐬𝐬 𝐛𝐞𝐜𝐚𝐮𝐬𝐞 𝐲𝐨𝐮 𝐬𝐤𝐢𝐩 𝐛𝐫𝐞𝐚𝐤𝐟𝐚𝐬𝐭. Fact: It’s very important to eat enough food/meet your caloric needs during your eating window. If you aren’t able to hit your calorie/macro goals, you may need to open your fasting window a little. Nutrition is key & trumps fasting. Where it can help w/calories is making you more aware of habits like mindless snacking late in the evening or bites, licks & tastes when you’re making your kids’ breakfast or lunches in the am. Those little things add up & you could be eating more than you think. 𝐌𝐲𝐭𝐡 𝟑: 𝐄𝐯𝐞𝐫𝐲𝐨𝐧𝐞 𝐬𝐡𝐨𝐮𝐥𝐝 𝐟𝐨𝐥𝐥𝐨𝐰 𝐚 𝟏𝟔:𝟖 𝐟𝐚𝐬𝐭𝐢𝐧𝐠 𝐩𝐫𝐨𝐭𝐨𝐜𝐨𝐥. Fact: IF is not one size fits all. Lifestyle, age, hormones, & other factors will help determine the protocol that’s right for you. This is something I help my clients with. 𝐌𝐲𝐭𝐡 𝟒: 𝐘𝐨𝐮 𝐜𝐚𝐧’𝐭 𝐞𝐚𝐭 𝐛𝐫𝐞𝐚𝐤𝐟𝐚𝐬𝐭. Fact: Yes you can! If you only fast for 12-14 hrs you could be eating your 1st meal early in the am. However, even if you break your fast at 11am, there’s nothing stopping you from eating breakfast-type foods at that time. 𝐌𝐲𝐭𝐡 𝟓: 𝐈𝐅 𝐰𝐢𝐥𝐥 𝐦𝐚𝐤𝐞 𝐦𝐞 𝐝𝐢𝐳𝐳𝐲, 𝐥𝐢𝐠𝐡𝐭-𝐡𝐞𝐚𝐝𝐞𝐝 & 𝐠𝐢𝐯𝐞 𝐦𝐞 𝐚 𝐡𝐞𝐚𝐝𝐚𝐜𝐡𝐞. Fact: Not drinking enough water can lead to headaches, fatigue, & dizziness. Proper hydration is essential & adding electrolytes to your water can help. Also make sure you’re eating enough food during your eating window. 𝐌𝐲𝐭𝐡 𝟔: 𝐅𝐚𝐬𝐭𝐢𝐧𝐠 𝐥𝐨𝐧𝐠𝐞𝐫 𝐢𝐬 𝐛𝐞𝐭𝐭𝐞𝐫. Fact: More isn’t better. Sometimes fasting for too long can be another stressor on a potentially already stressed out body. DON’T MISS myths 7 and 8 pinned in the comments!! Number 8 might surprise you! Don’t forget to comment FAST for my free IF guide and then check out my pinned comment 📌

One of the best things about the FASTer Way is that it's not a "one size fits all" program.

In our community group, we have clients in their 30s, 40s, 50s, some in perimenopause, some going through menopause, women, men...
We have people with Type 2 diabetes, some who have a lot of weight to lose, some who have little to no weight to lose, some who are injured and can't work out, some running marathons, vegetarians, you name it, we're all different!

But for some of us who have perfectionist tendencies, we might feel that if we aren't doing ALL the things that are being presented to us, then we are failing.

🙌🏼 So this is your loving reminder that YOU are an individual and your goals are specific to YOU! You are still living this healthy lifestyle and the beauty of it is that it can be tailored to meet your individual needs and goals.

⏱️ Maybe someone else is fasting for 16 hours, but you are fasting for 12-14 because it works best for your body. One isn't better than the other.

🏋🏻‍♀️ Maybe you have a super busy week or you are injured and can't get all the workouts in but you still do what you can to be consistent or you find other ways to get some movement in.

🥑 Maybe you forgot to track something or you didn't plan very well and fell short on hitting your macros. How can you do better to fuel yourself tomorrow?

💪🏼 Perhaps the macro cycle doesn’t align with your individual goals. Maybe you're at maintenance or maybe you're still trying to build more muscle and a low macro day doesn't make sense for you.

⚠️ You are not expected to be perfect. Striving for perfection will only set you up to fail.

🙌🏼 Give yourself grace, and remember "progress over perfection". Consistency (not perfection) is what it going to keep you going for the long term.

You do YOU! 👊🏼

Drop a ♥️ in the comments if you needed this reminder.