Studio HR

Studio HR Womans Fitness and Nutrition Coach - Fully Equipped Private Gym Studio - Weight Loss and Maintaince Specialist- Clinical & Sports Nutrition

Hi, I’m Holly, founder of StudioHR, based in beautiful Orewa. I’m a weight loss specialist, certified personal trainer, and nutrition coach with over 30 years of experience in the fitness industry. I created StudioHR as a private, supportive space specifically for women 40+, where you can train, feel seen, and build a lifestyle that actually works. No ego's, no judgment, no BS, just expert guidanc

e, real conversations, and the kind of results that last because they’re rooted in real life. Whether you’re looking to lose weight, regain energy, improve your strength, or just feel more confident in your body, I’m here to help you do that in a sustainable way, with a little humour, a lot of heart, and the occasional cat supervising from the corner 🐾

At StudioHR, we believe in strength at every age, food freedom over food fear, and that your best years aren’t behind you.... they’re just getting started!!!

No comp prep is smooth sailing, in fact, are you even on prep if you aren’t thrown at least 1 curve ball 🤣In my case, a ...
28/05/2026

No comp prep is smooth sailing, in fact, are you even on prep if you aren’t thrown at least 1 curve ball 🤣

In my case, a fall in the garden resulted in a small tear in my bicep tendon

What that means for me is I have to stop lifting anything that causes pain at the injury.. aka..all PT clients will be changing their own weights.. which is great for extra gains 💪

No upper body training for me at all for the next week or two maybe more

I can train legs as long as I load the bar with the other hand or better still, use pin loaded machines. No RDL’s or lunges with dumbbells or barbells 😭

There is Evidence to suggest that training legs heavy and with progression helps spare muscle in the upper body. But, Being in a calorie deficit means there will be some muscle loss 😭

Things I will be doing to promote healing
👯‍♀️ taking my supplements- collagen, magnesium, creatine, omega 3 and vitamin C
👯‍♀️ sleeping - 7-9hrs each night
👯‍♀️ eating my veges and protein
👯‍♀️ drinking all the water - dehydration slows healing
👯‍♀️ not stressing - meh 😑 control the controllables
👯‍♀️ doing what the physio tells me to do
👯‍♀️ doing my best, as always, to keep blood glucose in range - unchecked BG delays healing the most (the pic clearly shows yesterday was a freaking sh*t-show, 5 hypos in one day is not normal and even less fun)

Can I still compete? At 15 weeks out, as long as fat loss remains steady, and bicep recovery continues on track, I don’t see why not 😉👙





25/05/2026

When your coach says jump, you ask how high…
You don’t say “that’s too high.”
You go away and figure out how to make it happen 👯‍♀️

This week my cardio increased… substantially

Trying to fit that in between work, posing practice, training, daily steps, diabetes management, meal prep, sleep, giving the cat’s & kids attention and keeping them alive, study and keeping the house at least semi sanitary is a tall order

But I can guarantee one thing… it will get done

As a fitness & nutrition coach who guides lifestyle clients toward their goals every day, trust me when I say I understand how overwhelming and sometimes, scary it can feel when someone is telling you what to do

But this is also what you signed up for

Growth doesn’t happen inside comfort zones

One of the most valuable things about having a coach is having someone who can see the bigger picture when you’re too deep in the process to see it yourself or you find yourself doing the same things over and over hoping for different results

Yes, you know your body

But a good coach learns your body too, if you let them!

Sometimes progress requires adjustments that don’t fully make sense to you yet, because your coach is looking at patterns, data, recovery, performance, consistency and the long game… not just how you feel in one moment

The clients who get the best results aren’t the ones constantly fighting the process

They’re the ones who lean in to the discomfort, let go of control and are willing to trust it long enough to let it work

Compprep coaching is extreme lifestyle coaching is not … but the principals are the same..

trust your coach
trust the process












22/05/2026

The one question I get asked a lot from clients & potential clients is

How to I stay motivated ?

Motivation is a feeling
And feelings are unreliable

Some days you wake up feeling focused, inspired and ready to smash your workout, hit your protein, drink your water and tick every box

Other days you’re tired, stressed, hormonal, overwhelmed, busy, emotional, flat, sore, unmotivated or simply cannot be bothered

That’s normal

The problem is most people think successful people are motivated all the time

They’re not!!

They’ve just learned how to keep showing up even when motivation disappears

Habits, routines and standards are what actually create results…..this is Discipline not Motivation

You do not get fit because you felt inspired for 3 days

You get fit because you kept doing the basics consistently, long after the excitement wore off

The women who get results are not the ones going “all in” every Monday

They’re the ones doing the boring stuff repeatedly:
✔️ training even when they don’t feel like it
✔️ eating reasonably well most of the time
✔️ getting back on track quickly after bad days
✔️ staying consistent during stressful weeks
✔️ understanding that progress is built over months, not moods

You rarely feel motivated sitting on the couch thinking about exercising

But once you start moving, motivation often follows

This is why relying on motivation alone keeps people stuck in the cycle of:
“start strong → lose motivation → quit → restart later.”

Real progress comes from building a lifestyle where certain behaviours become non-negotiable, whether you feel motivated or not!!

This morning I did not feel motivated to practice my posing, simply because I am not good at it… but the only way to get good, is to practice

discipline got me getting those heels on this morning!

Not all gyms are created equal 🟰 At StudioHR we do things a little differently✔️ Women only✔️ Designed for women 40+✔️ ...
21/05/2026

Not all gyms are created equal 🟰

At StudioHR we do things a little differently

✔️ Women only
✔️ Designed for women 40+
✔️ Max 6 women per class
✔️ 23 small group classes every week
✔️ 30min classes for busy lives
✔️ Strength, Fitness, Mat Pilates, Stretching & Mobility classes
✔️ Ideal for beginners through to intermediate
✔️ Fully coached and supervised
✔️ Private studio environment

We also offer:
• 1 on 1 Personal Training
• Sports & Clinical Nutrition Coaching
• Support for fat loss, GLP1, strength, confidence, peri/menopause and long term health

Fun fact #1:
Our classes always go ahead no matter how many ladies are booked in
No cancelled classes because “numbers are low.” If you’re booked, we’re here!!

Fun fact #2:
We’ve been here in Orewa since 2015
We’re not a fitness fad or a pop-up fitness business. This is our career, our passion, we’ve dedicated decades of our lives to this, and will continue to dedicate many more

With over 35 years industry experience, we take you, coaching, safety, technique and results seriously while priding ourselves on offering a welcoming community where women 40+ feel seen & heard

No intimidation
No mirrors full of influencers taking selfies
No waiting for equipment
No cliques
No fake booty’s (yes its a thing😖)

Just Real Results for Real Women 40+🩷

DM to book a call ☎️ and get started living your fittest life 👯‍♀️

Peanut butter is one of the most calorie dense alleged ‘health foods’ foods you can eatOften touted, mistakenly, for bei...
12/05/2026

Peanut butter is one of the most calorie dense alleged ‘health foods’ foods you can eat

Often touted, mistakenly, for being a protein source

At 100cals per level tablespoon or 15g and 9g protein per 100g, compared to chicken breast which has 30g protein per 100g, together with the fat content of peanut butter, makes it a poor protein to calorie source… use sparingly

But! It is bloody tummy! And when Coach says I can have peanut butter you know I’m going to do a little dance 💃

But! It needs to be measured exactly…. this is how we do it ⬆️⬆️

Yes! Thats egg white on peanut butter toast 😋
is not just chicken and broccoli.. 🥦 like it used to be… I actually have PTSD from broccoli from past preps and will probably never eat it again🤣🤣

Comp Prep is anything but normalIts an extreme sport that demands extreme discipline All my meals and ingredients are we...
10/05/2026

Comp Prep is anything but normal

Its an extreme sport that demands extreme discipline

All my meals and ingredients are weighed to the last gram.. yes, even the banana 🍌 Every. Single. Day! and no extras, no bites of anything that isn’t on my meal plan

Supplements also need to be on point. I’m not someone who relies on, prescribes or likes to take excessive supplements but some are super important

are invaluable to my prep this time round to support energy and Collagen to maintain, among other good things, the integrity of my skin… because skin quality and condition is a large part of the judging criteria on stage

Code: STUDIOHR15OFF at checkout

Happy Mother’s Day to all the amazing mums💖To the mums raising babies, teenagers, adult children, stepchildren, grandchi...
09/05/2026

Happy Mother’s Day to all the amazing mums💖

To the mums raising babies, teenagers, adult children, stepchildren, grandchildren… and the mums raising fur babies who somehow run the entire household😅

Today’s about all the love, care, patience, emotional support, snack-making, worrying, organising, cleaning, comforting, cheering on, and behind-the-scenes things you do that often go unnoticed

Whether you’re the mum everyone leans on, the one holding it all together, the “dog mum”, “cat mum”, bonus mum, or the “mum” who naturally nurtures everyone around her…

I hope today includes good coffee, some peace and quiet, cuddles from your humans and/or animals, and a reminder that you’re appreciated more than you probably realise

Have the best day 🩷

Holidays are the best but this recent trip to the GC for me had the added pressure of and extra decisions around food ...
09/05/2026

Holidays are the best but this recent trip to the GC for me had the added pressure of and extra decisions around food which did lead to a touch of and playing tetris making macros and calories match the meal plan

It’s great to be back home, and prepping my prescribed meals again

Not only do I love simple, homemade meals with 5 ingredients or less, I can stop making the extra decisions that demand my focus & brain power that could be better used elsewhere

Compprep is extreme and not all holidays require exact food planning… they do however, require some planning and preparation if you are in a calorie def phase or want to maintain your current weight

Are you planning a holiday soon? Do you want to understand how to continue your deficit or maintain your weight while still enjoying local foods and not having to bust your brain to stay on track?

DM and lets chat 💬

Holiday-ing while in the thick of or any calorie deficit phase is totally doable! It just takes a bit of planning and ...
07/05/2026

Holiday-ing while in the thick of or any calorie deficit phase is totally doable!

It just takes a bit of planning and sometimes an iron will

If I’m honest though, I found this week away easy enough to navigate my food and training

My motivation is standing on stage in a bikini in 19 weeks not because I have to, but because I want too!

I got all my training sessions did!
My steps were as prescribed and then some, I like to walk a lot on holiday’s 😃
Food was as planned and matched to prescribed calories and protein as possible… and making smart choices when eating out.. the last day I must admit I was a little over ordering salad and grilled protein 😅

Are you worried about maintaining your weight while travelling ?

DM and lets chat about how you can make it work for you too 🩷

Address

Orewa

Opening Hours

Monday 6am - 7pm
Tuesday 6am - 6pm
Wednesday 8am - 7pm
Thursday 7:30am - 7pm
Friday 6am - 12pm

Telephone

+64226807670

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