Health Pillars Online Coaching (2025)

11/09/2024

𝗜 𝘁𝗵𝗶𝗻𝗸 𝘄𝗲 𝗿𝗲𝘃𝗲𝗿𝘀𝗲𝗱 𝘁𝗵𝗲 𝗮𝗴𝗶𝗻𝗴 𝗽𝗿𝗼𝗰𝗲𝘀𝘀 𝗵𝗲𝗿𝗲 😅!⁣
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David has been dedicated to becoming the best version of himself since January. ⁣
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He turned 56 this year … but says he feels as strong as he did 5 years ago. ✊🏼⁣

Down 15lbs and he has gained a significant amount of muscle.
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8 months of hard work later - and I barely recognize him in his progress photos!⁣
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I’m inspired every week in our checkins with his work ethic and tenacity.
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If you want results like David dm “EVOLVE”⁣ 🔥
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Coach: ⁣
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24/04/2024

⁣𝗟𝗮𝗱𝗶𝗲𝘀 𝘁𝗵𝗶𝘀 𝗶𝘀 𝘄𝗵𝘆 𝘆𝗼𝘂 𝗱𝗼𝗻’𝘁 𝘄𝗲𝗶𝗴𝗵 𝘆𝗼𝘂𝗿 𝗽𝗿𝗼𝗴𝗿𝗲𝘀𝘀 𝗼𝗻 𝘁𝗵𝗲 𝘀𝗰𝗮𝗹𝗲 ❌⁣
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When and I started working together she wanted to reduce bloating and put on muscle.⁣
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It hasn’t been an easy journey with life throwing her curveballs and challenges - ⁣
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But Ashley has been able to work on her mindset and overcome a lot of internal and external challenges. ⁣
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𝗛𝗲𝗿𝗲’𝘀 𝘄𝗵𝗮𝘁 𝘄𝗲 𝗱𝗶𝗱 ⁣👇🏼⁣
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✅ We started in maintenance calories ⁣
before going into a safe calorie deficit⁣
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✅ We implemented a custom training program that focused on progressive overload ⁣
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✅ We incorporated custom supplements for hormone balance and gut health ⁣
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📉body fat has dropped ⁣
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📈muscle mass has increased⁣
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🧠 mind is resilient and self responsible ⁣
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She is currently eating +300 calories above where we were maintaining before which means her metabolism is functioning a lot more efficiently ⁣
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Ashley shows up for herself even in the hardest weeks.⁣
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Dm me “EVOLVE” if you’re struggling on your own⁣ and you want a customized program that’s tailored to YOU and your unique needs ⁣
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09/04/2024

𝗞𝗶𝗺 𝗶𝘀 𝗱𝗼𝘄𝗻 𝟭𝟲𝗹𝗯𝘀 𝗮𝗻𝗱 𝗶𝘀 𝗳𝗲𝗲𝗹𝗶𝗻𝗴 𝘀𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝗲𝘃𝗲𝗿𝘆 𝘄𝗲𝗲𝗸 —⁣
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When Kim and I started working together she wanted to regain her energy and build a consistent routine for movement and nutrition.⁣
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She was struggling to get out of her own way as a busy entrepreneur and mom of 2. ⁣
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𝗛𝗲𝗿𝗲’𝘀 𝘄𝗵𝗮𝘁 𝘄𝗲 𝗱𝗶𝗱 ⁣👇🏼⁣
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✅ We started in maintenance calories during a 6 week challenge before going into a safe calorie deficit⁣
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✅ We implemented a custom training program that focused on progressive overload ⁣
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✅ We incorporated custom supplements for hormone balance (periods no longer pack a punch 🥊 and those weeks are getting easier and easier to navigate)⁣
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📉body fat has dropped ⁣
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📈muscle mass has increased⁣
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🧠 mind is resilient and self responsible ⁣
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We are currently in a reverse diet. ⁣
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Kim shows up for herself even in the hardest weeks. She’s honest with herself and me about where she has room to improve —⁣
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I’ve seen this bad ass woman power through some very challenging times during her program and prove to herself what she’s truly capable of. ⁣
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Dm me “EVOLVE” if you’re struggling on your own⁣ and you want a customized program that’s tailored to YOU and your unique needs ⁣
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29/03/2024

𝗘𝗔𝗦𝗧𝗘𝗥 𝗪𝗘𝗘𝗞𝗘𝗡𝗗 𝗦𝗜𝗫-𝗛𝗨𝗡𝗗𝗥𝗘𝗗 𝗗𝗢𝗟𝗟𝗔𝗥 𝗙𝗔𝗖𝗘𝗕𝗢𝗢𝗞 𝗚𝗜𝗩𝗘𝗔𝗪𝗔𝗬!🪺⁣
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I will be giving away the opportunity for one lucky winner, to go through an 4-week program with me COMPLETELY FREE⁣
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This program is to help YOU learn how to recomp your body - lose fat, and build muscle sustainably with a customized strategy unique to your needs and goals⁣
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⁣𝗧𝗵𝗶𝘀 𝘄𝗶𝗹𝗹 𝗶𝗻𝗰𝗹𝘂𝗱𝗲:⁣
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• Custom macros and meal plans⁣
• Personalized training program⁣
• Education and support⁣
• Weekly checkins ⁣
• Access to our exclusive forums⁣
• Resources and recipe packs⁣
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𝗖𝗼𝗺𝗽𝗹𝗲𝘁𝗲 𝘁𝗵𝗲𝘀𝗲 𝟯 𝘀𝗶𝗺𝗽𝗹𝗲 𝘀𝘁𝗲𝗽𝘀 𝘁𝗼 𝗲𝗻𝘁𝗲𝗿 𝘁𝗵𝗲 𝗴𝗶𝘃𝗲𝗮𝘄𝗮𝘆 ⁣👇🏼⁣
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1. Like this post⁣
2. Tag a friend (1 tag = 1 entry) unlimited*⁣
3. message me your #1 health or fitness goal⁣
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⁣I’ll announce the winner on Sunday March 31st⁣
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𝗛𝗢𝗣𝗣𝗬 𝗘𝗔𝗦𝗧𝗘𝗥, 𝗔𝗡𝗗 𝗚𝗢𝗢𝗗 𝗟𝗨𝗖𝗞! 🐰⁣
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26/03/2024

𝗗𝗼𝘄𝗻 𝟮𝟭𝗹𝗯𝘀 𝗼𝗻 𝗵𝗲𝗿 𝗽𝗼𝘀𝘁𝗽𝗮𝗿𝘁𝘂𝗺 𝗷𝗼𝘂𝗿𝗻𝗲𝘆, 𝗠𝗶𝗰𝗵𝗲𝗹𝗹𝗲 𝗶𝘀 𝗳𝗲𝗲𝗹𝗶𝗻𝗴 𝘀𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝗲𝘃𝗲𝗿𝘆𝗱𝗮𝘆 𝗮𝗻𝗱 𝗶𝗻 𝗺𝗼𝗺𝗲𝗻𝘁𝘂𝗺 𝘄𝗶𝘁𝗵 𝘁𝗵𝗲 𝘄𝗲𝗱𝗱𝗶𝗻𝗴 𝗰𝗼𝘂𝗻𝘁𝗱𝗼𝘄𝗻 𝗼𝗻 - 𝟭𝟲𝟱 𝗱𝗮𝘆𝘀 𝗮𝘄𝗮𝘆! ⁣
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When she re-joined the program she wanted to improve her hormones and get her strength back after having her first child. ⁣
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Michelle is just over 40 weeks post partum, and her comeback is inspiring.⁣
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She makes no excuses, and trains at her home gym to be able to support her son Colson - sometimes having to stop workouts to change diapers or workout late in the evening. ⁣
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Being a mom is a blessing - being a role model and inspiration is a choice.⁣
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𝗛𝗲𝗿𝗲’𝘀 𝘄𝗵𝗮𝘁 𝘄𝗲 𝗱𝗶𝗱 ⁣👇🏼⁣
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✅ we implemented a custom training program for her home gym⁣
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✅ we focused on whole foods and worked in maintenance calories until she stopped breast feeding ⁣
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✅ we focused on a moderate calorie deficit (she hasn’t gone below 2000 calories!) and we are about to take a mini diet break ⁣
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📉body fat has dropped significantly ⁣
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📈muscle mass has increased⁣
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🧠 ⁣mindset is bad ass vibes ⁣
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🔋calories are still high enough to keep energy levels up - can’t be a mombie 🧟⁣
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We are not done yet! I’m excited to see you in your wedding dress 👀⁣
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Dm me “EVOLVE” if you’re struggling on your own⁣ and you want a customized program that’s tailored to YOU and your unique needs ⁣
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19/03/2024

𝗧𝗵𝗶𝘀 𝗴𝗲𝗻𝘁𝗹𝗲𝗺𝗮𝗻 𝗵𝗮𝘀 𝗶𝗺𝗽𝗿𝗼𝘃𝗲𝗱 𝗵𝗶𝘀 𝗽𝗼𝘀𝘁𝘂𝗿𝗲, 𝗺𝘂𝘀𝗰𝗹𝗲 𝗺𝗮𝘀𝘀, 𝗺𝗼𝗯𝗶𝗹𝗶𝘁𝘆, 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗮𝗻𝗱 𝘀𝘁𝗮𝗺𝗶𝗻𝗮 𝗮𝘁 𝘁𝗵𝗲 𝗮𝗴𝗲 𝗼𝗳 𝟱𝟱😮‍💨⁣
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When he joined the program he wanted to improve his physical conditioning to feel confident participating in outdoor activities now that he finally has time! ⁣
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He started off in our six week challenge and was enjoying his experience so much that he signed up for 6 months 💪🏼⁣
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We started in maintenance calories to build muscle, and recently started a cut. He is down 4lbs, and food is still high (over 3000 calories)⁣
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𝗛𝗲𝗿𝗲’𝘀 𝘄𝗵𝗮𝘁 𝘄𝗲 𝗱𝗶𝗱 ⁣👇🏼⁣
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✅ we implemented a custom training program with mobility and correctives ⁣
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✅ we focused on whole foods and increasing meal frequency as well as protein intake ⁣
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✅ we focused on proper ex*****on of exercises and progressive overload in his workouts ⁣
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As you can see from his photos - ⁣
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✔️ posture has improve ⁣
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📉body fat is lower ⁣
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📈muscle mass has increased⁣
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💪🏼 range of motion and functional strength have increased ⁣
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We are not done yet! I’m excited to see where we are in a few more months 👀⁣
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Dm me “EVOLVE” if you’re struggling on your own⁣ and you want a customized program that’s tailored to YOU and your unique needs ⁣
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06/03/2024

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𝗩𝗶𝘃𝗶𝗮𝗻 𝗶𝘀 𝗮 𝘁𝗿𝘂𝗲 𝘄𝗮𝗿𝗿𝗶𝗼𝗿. 𝗦𝗵𝗲 𝘄𝗮𝘀 𝗯𝗮𝘁𝘁𝗹𝗶𝗻𝗴 𝘄𝗶𝘁𝗵 𝗘𝗗 𝗳𝗼𝗿 𝟭𝟲 𝘆𝗲𝗮𝗿𝘀 𝘄𝗵𝗲𝗻 𝘀𝗵𝗲 𝗷𝗼𝗶𝗻𝗲𝗱 𝗼𝘂𝗿 𝗽𝗿𝗼𝗴𝗿𝗮𝗺 — 𝗻𝗼𝘄 𝘀𝗵𝗲 𝗶𝘀 𝘄𝗶𝗻𝗻𝗶𝗻𝗴 𝗲𝘃𝗲𝗿𝘆 𝘀𝗶𝗻𝗴𝗹𝗲 𝗱𝗮𝘆. ⁣
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When she joined the program she was hoping to have a shift that would break the cycle of ED and bulimia that was crippling her quality of life. ⁣
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She wanted to be free of the feelings and thoughts that made her feel like she would never break free or be able to enjoy food or exercise. ⁣
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Struggling with bulimia Vivian was experiencing water retention, digestive distress, and inflammation.⁣
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We are down 4lbs and food is going up (consistently eating +2100 calories)⁣
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𝗛𝗲𝗿𝗲’𝘀 𝘄𝗵𝗮𝘁 𝘄𝗲 𝗱𝗶𝗱 ⁣👇🏼⁣
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✅ we talked about what meal split would work best for her - meal timing and freedom / flexibility of food choices is key⁣
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✅ we discussed how hormones play a role in our emotions and relationship with food to help keep things consistent throughout the month ⁣
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✅ we talked about travelling, eating out and relationship with food to make sure that navigating scary situations felt safer ⁣
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✅ we implemented a home workout program with correctives and minimal cardio to build lean muscle ⁣
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As you can see from her photos - ⁣
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✨ water retention is gone⁣
✨ inflammation is down⁣
✨ muscle mass has increased⁣
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And to throw a cherry 🍒 on top - no binge eating episodes in 10 weeks since she started her program. ⁣
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Thank you for your vulnerability Vivian - you are an inspiration. Shedding light on eating disorders for other women is such a powerful movement - instilling hope to break free of the cycle and find love for food and movement again. ⁣
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Dm me “𝗘𝗩𝗢𝗟𝗩𝗘” if you’re struggling on your own⁣ and you need help breaking free of the unhealthy relationship you have with food and your body. ⁣
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Let’s show this lady some love and appreciation👇🏼🤍

27/02/2024

𝗠𝗲𝗲𝘁 𝗔𝗹𝗲𝘅 - 𝗧𝗵𝗲 𝘄𝗶𝗻𝗻𝗲𝗿 𝗼𝗳 𝗺𝘆 𝟴 𝘄𝗲𝗲𝗸 𝗕𝗼𝘅𝗶𝗻𝗴 𝗗𝗮𝘆 𝗽𝗿𝗼𝗴𝗿𝗮𝗺 𝗴𝗶𝘃𝗲𝗮𝘄𝗮𝘆! ⁣
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is up 2lbs of muscle in just 8 weeks, is feeling stronger and moving with less pain.⁣
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When she joined the challenge she wanted to learn more about how to fuel her body to optimize her hormones, build lean muscle and move her body better.⁣
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Alex is looking more toned and her posture has improved significantly, making it easier for her to build muscle without pain or injury in the gym. ⁣
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Here’s what we did ⁣👇🏼⁣
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✅ we started in maintenance calories to make sure we were exercising safe dieting⁣ and slowly increased her calories ⁣
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✅ we followed a basic nutrition blue print with a macro based approach for dietary flexibility⁣
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✅ she worked out 4 days a week on a structured program with minimal cardio ⁣and lots of corrective exercises ⁣
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I’m so proud of her dedication to the program and her effort to build in new habits every week! ⁣
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She’s just getting started - I’m excited to see where she is in a couple months 👀⁣
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Dm me “𝗘𝗩𝗢𝗟𝗩𝗘” if you’re sick of struggling on your own⁣ and you want help with a training and nutrition plan that is customized for your needs, goals and lifestyle.⁣
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Let’s show this gorgeous human some love for all her hard work ♥️👇🏼⁣

20/02/2024

𝗠𝗲𝗲𝘁 𝗧𝗿𝗼𝘆! 𝗧𝗵𝗲 𝘄𝗶𝗻𝗻𝗲𝗿 𝗼𝗳 𝗼𝘂𝗿 𝟲 𝘄𝗲𝗲𝗸 𝘁𝗿𝗮𝗻𝘀𝗳𝗼𝗿𝗺𝗮𝘁𝗶𝗼𝗻 𝗰𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲!! 🏆⁣
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Troy is down 𝟷𝟹.𝟻𝘭𝘣𝘴 𝘪𝘯 𝘫𝘶𝘴𝘵 𝟼 𝘸𝘦𝘦𝘬𝘴 and is feeling more confident and motivated than ever. ⁣
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When he joined the challenge he wanted to learn more about proper eating, and how food affects weight loss. He was struggling to lose body fat and didn’t understand proper portion sizes to fuel his body. ⁣
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His goals were to lose weight especially in the belly while also gaining muscle —⁣
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“𝘐'𝘮 𝘥𝘰𝘸𝘯 𝟷𝟹.𝟻𝘭𝘣𝘴, 𝘣𝘶𝘵 𝘵𝘩𝘦 𝘥𝘪𝘧𝘧𝘦𝘳𝘦𝘯𝘤𝘦 𝘪𝘯 𝘣𝘰𝘥𝘺 𝘤𝘰𝘯𝘥𝘪𝘵𝘪𝘰𝘯 𝘪𝘴 𝘤𝘳𝘢𝘻𝘺! 𝘐 𝘩𝘢𝘷𝘦 𝘩𝘢𝘥 𝘴𝘰𝘮𝘦 𝘷𝘦𝘳𝘺 𝘤𝘩𝘢𝘭𝘭𝘦𝘯𝘨𝘪𝘯𝘨 𝘸𝘦𝘦𝘬𝘴, 𝘣𝘶𝘵 𝘐 𝘴𝘵𝘶𝘤𝘬 𝘸𝘪𝘵𝘩 𝘪𝘵 𝘳𝘦𝘨𝘢𝘳𝘥𝘭𝘦𝘴𝘴 𝘰𝘧 𝘵𝘩𝘦 𝘥𝘪𝘧𝘧𝘪𝘤𝘶𝘭𝘵 𝘵𝘪𝘮𝘦𝘴!”⁣
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Here’s what we did ⁣👇🏼⁣
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✅ we started in maintenance calories to make sure we were exercising safe dieting⁣
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✅ after assessing where his metabolism was sitting we started in a moderate calorie deficit ⁣
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✅ he followed a basic nutrition blue print with food swaps for dietary flexibility⁣
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✅ he worked out 4 days a week on a structured program with minimal cardio ⁣
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I’m so proud of his dedication to the challenge and his effort to build in new habits every week! ⁣
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We are just getting started - I’m excited to see where the next 6 months take us

Dm me “𝗖𝗛𝗔𝗟𝗟𝗘𝗡𝗚𝗘” if you’re sick of struggling on your own⁣ and you wan to reserve a spot in our next challenge! ⁣
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Let’s show this man some hype for all his hard work 🔥👇🏼⁣

23/01/2024

𝗜’𝗺 𝗱𝗼𝘄𝗻 𝟭𝟮𝗹𝗯𝘀 𝗮𝗻𝗱 𝗜 𝗳𝗲𝗲𝗹 𝗹𝗶𝗸𝗲 𝗮 𝗱𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝘁 𝗽𝗲𝗿𝘀𝗼𝗻 ⁣🤯
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* 𝘱𝘭𝘦𝘢𝘴𝘦 𝘯𝘰𝘵𝘦 in the photos on the left I was mid cycle which is usually when I look my leanest⁣ - & the photos on the right are taken 2 days before my cycle which is when I hold the most water. ⁣
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I’ll do photos again mid cycle 🤘🏼⁣
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Last year sucked. ⁣
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Straight up hardest year of my life. ⁣
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My body was so inflamed,⁣
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My hormones were a mess after months of kidney infections and antibiotics,⁣
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I was exhausted,⁣
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And I was maintaining my weight in what should have been a calorie deficit (1500 calories)⁣
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I was the heaviest I had ever been in my life at 154lbs ⁣
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Uncomfortable in my body,⁣
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And afraid of gaining more weight,

I felt like I was stuck.
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But with the help of .performance I was able to get out of my own way, and reverse dieted in the direction of the discomfort — up to 2500 calories (that’s when these “before” photos were taken)
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I went into a mini cut in October, my lowest calories were 1550 at the end of the cut and I lost 12lbs in 12 weeks.⁣
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I’m now reverse dieting again and going back into a building phase (staying as lean as possible) with the hopes of competing this September, barring any unforeseen challenges

Let this be a reminder
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That your journey isn’t always linear, ⁣
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Embrace the struggles and know that if you keep moving into the discomfort you will grow, you will evolve and you will come out as a stronger and better version of yourself on the other side.

♡ Coach Hayls

14/01/2024

It’s not sexy or exciting - but a consistent sleep schedule is one of the best things you can do for for your physical and mental health

11/01/2024

𝗜 𝘂𝘀𝗲𝗱 𝘁𝗼 𝗯𝗲 𝗮𝗳𝗿𝗮𝗶𝗱 𝘁𝗼 𝗲𝗮𝘁 𝗺𝗼𝗿𝗲 𝗳𝗼𝗼𝗱. 😖⁣
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I thought that more calories = more body fat. ⁣
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But that’s just not true ❌⁣
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It’s actually been the BIGGEST limiting belief on my journey.⁣
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For 𝘺𝘦𝘢𝘳𝘴 I was scared of food. ⁣
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I ate like a rabbit 🐇 ⁣
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And spent hours doing cardio,⁣
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Thinking I would get lean and shredded.⁣
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But all I got was skinny fat, hormone imbalances and amplified body dysmorphia.⁣
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& 𝗜𝘁’𝘀 𝗮 𝗵𝘂𝗴𝗲 𝗽𝗮𝗿𝘁 𝗼𝗳 𝘄𝗵𝘆 𝗜’𝗺 𝘀𝗼 𝗽𝗮𝘀𝘀𝗶𝗼𝗻 𝗮𝗯𝗼𝘂𝘁 𝗰𝗼𝗮𝗰𝗵𝗶𝗻𝗴 𝘄𝗼𝗺𝗲𝗻 -⁣
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To help them overcome their fear of food,⁣
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stop weighing progress on the scale, ⁣
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forget the HIIT classes and obsessive cardio sessions.⁣
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And embrace strength training as a part of their lifestyle.⁣
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𝗙𝗼𝗿 𝗺𝗲 𝘁𝗼 𝗮𝗰𝗵𝗶𝗲𝘃𝗲 𝘁𝗵𝗲 𝗺𝘂𝘀𝗰𝗹𝗲 𝘁𝗼𝗻𝗲 𝗜 𝘄𝗮𝗻𝘁𝗲𝗱 𝗜 𝗳𝗼𝗰𝘂𝘀𝗲𝗱 𝗼𝗻 𝘁𝗵𝗲𝘀𝗲 𝟯 𝘁𝗵𝗶𝗻𝗴𝘀 ⬇️⁣
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1) 𝗽𝗿𝗼𝗽𝗲𝗿 𝗿𝗲𝘃𝗲𝗿𝘀𝗲 𝗱𝗶𝗲t from low calories to maintenance calories that can sustain muscle growth ⁣
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2) 𝗯𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝗽𝗵𝗮𝘀𝗲 - eating above maintenance calories and being okay with a little fluff - not needing to see muscle definition all the time⁣
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3) 𝗺𝗶𝗻𝗶 𝗰𝘂𝘁𝘀 to lose some of the body fat and still feel good in my own skin before continuing in a building phase ⁣- but not staying there too long or associating my worth with the numbers on the scale
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And then repeat 🔂 ⁣
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It doesn’t happen overnight it. ⁣
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It takes savage patience,⁣
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Consistency, ⁣
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Self awareness,⁣
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And shifting your focus to energy, health and recovery instead of constantly trying to be leaner. ⁣
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Share this with a friend that needs to hear that weight does not have an inverse relationship with confidence 🫶🏼 ⁣
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