The Holistic PT

The Holistic PT CoreFitness Tutukaka, Functional fitness coach, Les Mills instructor, XPT Breathwork Coach. Empowering & facilitating positive transformation

Certified Ayurveda instructor, Meditation teacher and Intuitive Life Coach.

Strength & Conditioning is a style of training that combines two things:1. Strength TrainingExercises that build muscle,...
20/11/2025

Strength & Conditioning is a style of training that combines two things:

1. Strength Training

Exercises that build muscle, support your joints, and improve overall stability.

(Think: squats, lunges, deadlifts, push/pull movements.)

2. Conditioning

Training that improves your fitness, endurance, and ability to keep moving without feeling exhausted.

(Think: low-impact circuits, cardio bursts, controlled intervals.)

Together, they help you:

• Move with more ease

• Feel stronger and more capable

• Support your body as life gets busy

• Reduce injury risk

• Build confidence inside and outside the gym

It’s not about intensity - it’s about creating a balanced body that feels good to live in. ✨

18/11/2025

Originally performed at sunrise, Sun Salutations were created as a ritual to welcome a new day. 🌅

The flow mirrors the rising sun - lifting, opening, expanding - helping the body shift from stillness into energy.

This sequence warms the entire body, awakens your breath, and centres your mind.

A simple way to begin with presence and purpose.

Mobility is one of the most underrated foundations of strength and longevity.When you move with intention, everything el...
16/11/2025

Mobility is one of the most underrated foundations of strength and longevity.

When you move with intention, everything else feels easier.

It helps:

• Reduce stiffness

• Improve range of motion

• Support safer, more effective training

• Enhance recovery and day-to-day movement

A small daily practice can make a big difference.

Your body will always respond to the way you care for it. 🙌🏽

Your summer doesn’t need to be extreme or all-or-nothing - it can simply be intentional. 🌞Small habits that help you fee...
13/11/2025

Your summer doesn’t need to be extreme or all-or-nothing - it can simply be intentional. 🌞

Small habits that help you feel energised, balanced, and more like yourself.

This season, focus on what supports you:

• movement you enjoy

• nourishing, simple food

• staying hydrated

• better rest

• moments that bring you joy

When your habits feel good, they become easier to maintain - and your wellbeing naturally follows.

For coaching, guidance or support:

📞 027 540 324

📧 home.tutukaka@gmail.com

11/11/2025

Looking for a simple way to relax your mind and settle your nervous system?

Try Bee Breath - a gentle breathing technique that uses a soft humming sound to calm the body from the inside out.

This practice can help:

• reduce stress

• quiet a busy mind

• lower tension in the body

• support overall wellbeing

How it works:

Inhale slowly through your nose, then exhale with a gentle humming sound - like a bee.

The vibration helps shift you into a calmer state almost instantly.

A perfect tool to use before bed, after a big day, or any time you need to reset.

For coaching, guidance or support:

📞 027 540 324

📧 home.tutukaka@gmail.com

Hydration is one of the most underrated tools for recovery - and it’s something we can control every single day.Staying ...
09/11/2025

Hydration is one of the most underrated tools for recovery - and it’s something we can control every single day.

Staying on top of your water intake helps with:

• muscle repair
• energy levels
• joint health
• overall performance

If you’ve been training hard or feeling more fatigued, start with the basics: drink up, move gently, rest well, and support your body in the ways it needs.

For personalised support or to book a session:
📞 027 540 324
📧 home.tutukaka@gmail.com

From strength training and Les Mills classes to yoga and personal training - Core Fitness Tutukaka has everything you ne...
06/11/2025

From strength training and Les Mills classes to yoga and personal training - Core Fitness Tutukaka has everything you need to move, strengthen, and reset.

Enjoy flexible memberships, quality equipment, and a supportive local space to train at your own pace.

Find your balance, build your strength, and feel good doing it.

📍 Core Fitness Tutukaka - where wellness and community meet.

04/11/2025

This full-body workout will challenge your strength and stamina - no fancy equipment needed.

All you need is a pair of dumbbells and 30 seconds of effort, followed by 20 seconds of rest.

Repeat 4 rounds and feel the difference.

Strong, balanced, and grounded - you’ve got this. 💪🏽

When emotions or stress start to rise - whether it’s mid-workout or in the middle of your day - try the STOP practice.✨ ...
02/11/2025

When emotions or stress start to rise - whether it’s mid-workout or in the middle of your day - try the STOP practice.

✨ S – Stop: pause before reacting

✨ T – Take 3 breaths: centre yourself

✨ O – Observe: notice what’s happening without judgment

✨ P – Proceed: choose your next step with compassion

It’s a simple but powerful way to build awareness, calm your nervous system, and respond - not react.

Your body listens to your mind.

Your mind follows your breath. 🌿

The real progress happens when you stay consistent - even on the days you don’t feel like it.It’s not about being perfec...
30/10/2025

The real progress happens when you stay consistent - even on the days you don’t feel like it.

It’s not about being perfect, it’s about showing up with intention.

Every time you move, breathe, and choose yourself, you’re building strength that goes far beyond the workout. ✨

📞 027 540 324

💌 home.tutukaka@gmail.com

28/10/2025

This simple hip opener helps release tension, improve mobility, and bring awareness to how your body moves.

👉🏽 Feet a comfortable distance apart
👉🏽 Drop into a squat
👉🏽 Use your elbows to gently press your knees out

It’s perfect before or after a workout - or anytime you’ve been sitting for a while.

Breathe deeply. Move slowly. Let your hips open and your body soften. ✨

📞 027 540 324
💌 home.tutukaka@gmail.com

Everything’s better with a workout buddy! 💪🏽Bring a friend and train together - it’s the perfect way to stay accountable...
26/10/2025

Everything’s better with a workout buddy! 💪🏽

Bring a friend and train together - it’s the perfect way to stay accountable, boost your motivation, share the energy and save money!

Double the fun. Double the progress.

Tag your training buddy below 👇🏽

✨ Train with a Friend deal now available - message to find out how you and your mate/partner can start your journey together.

📞 027 540 324

💌 home.tutukaka@gmail.com

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