Holly Roser Fitness

Holly Roser Fitness Helping women working 60 hour work weeks get results in half the time! www.Hollyroser.com

Holly Roser is the the leading personal trainer in San Francisco and NYC. She has over 15 years of experience in fitness, including competitive gymnastics training. Featured in the top websites and broadcasts ranging from Dr. Oz, Men's Fitness Magazine, SHAPE, SELF, Women's health magazine, and many more. She is highly sought after by busy professionals, delivering femininely toned results fast.

You either love it or hate it, but pumpkin season is in full swing! If you love a good pumpkin treat like pumpkin pie, p...
10/15/2024

You either love it or hate it, but pumpkin season is in full swing!

If you love a good pumpkin treat like pumpkin pie, pumpkin muffins, or even a pumpkin spice latte…

You’re going to love the smoothie recipe I have for you today.

This recipe is a great way to enjoy all that warm, cozy pumpkin spice goodness without lots of added sugar — and it even has 20 grams of protein!

Here’s the recipe…

Ingredients:
1/2 cup pure pumpkin puree
1 med banana
6-8 ice cubes
6 oz Greek yogurt
1/2 tsp pumpkin pie spice
1 tsp honey or maple syrup
3-4 Tbsp of your favorite milk
pinch of nutmeg (optional garnish)

Directions:

In a blender, combine pumpkin, banana, ice, yogurt, spice, agave nectar and milk.

Then, pulse until smooth.

If you want to reduce the thickness, just add more milk. Give it a quick taste and adjust the sweetness if needed.

Finally, pour into a glass and top with a pinch of nutmeg to enjoy!

Each cup is about 290 calories with only 3g of fat, 49g of carbohydrates, and 7g of fiber.

Blend it up in the morning for a quick breakfast on the go, or use it as a healthy swap if you’re trying to reduce your sugar intake!

Give it a try and let me know what you think!

If you want a fun cardio workout that you can do when your living room look no further! Check out what I have to say in ...
08/12/2024

If you want a fun cardio workout that you can do when your living room look no further! Check out what I have to say in magazine where we scour the internet for then best trampolines!

As busy moms - it’s hard to prioritize our health and well being. Are you feeling stuck in the same cycle? Trying to eat...
03/21/2024

As busy moms - it’s hard to prioritize our health and well being. Are you feeling stuck in the same cycle? Trying to eat healthy while dodging cake and sweets at birthdays and events? Living on granola bars and take out?

You CAN eat the foods you love in moderation. You can get your pre- baby body back. NOW is the time for you to prioritize your health and well being.

This is why strength training works.

Have you heard about Post-Exercise Oxygen Consumption (EPOC)? It’s an important concept to understand in order to maximize your fitness results!

EPOC refers to the increased oxygen intake that occurs after a workout to restore the body to its pre-exercise state. This process is also known as the “afterburn effect” because your body continues to burn calories even after you’ve finished exercising.

Here’s why EPOC matters:
1️⃣ Calorie Burn: EPOC can significantly increase your calorie burn post-workout, helping you achieve your weight loss or fitness goals faster.
2️⃣ Metabolic Boost: The elevated oxygen consumption stimulates your metabolism, leading to increased energy expenditure throughout the day.
3️⃣ Fat Loss: EPOC has been linked to greater fat oxidation, making it a valuable component of fat loss programs.
4️⃣ Cardiovascular Benefits: The afterburn effect can improve cardiovascular health by enhancing oxygen delivery and utilization in the body.
To optimize EPOC:
🔥 Include high-intensity interval training (HIIT) and strength training in your workout routine. This is what we do in every session!

It’s not a magic formula or pill. We maximize your precious time in the studio so you see results in HALF THE TIME!

Can’t wait to help you change!

Holly

Our latest feature from Feb 1,2024! this full body workout will push you to your limit while having fun! Check out the ...
03/21/2024

Our latest feature from Feb 1,2024!

this full body workout will push you to your limit while having fun! Check out the full story — link in bio!

Q&A time! 📣Q: Do I really need to eat protein at every meal?A: Yes you do! In fact, eating 20-30g of protein at every me...
03/20/2024

Q&A time! 📣

Q: Do I really need to eat protein at every meal?
A: Yes you do! In fact, eating 20-30g of protein at every meal is a cheat code for reaching your goals even faster!

Here’s why. Protein…
1. Keeps you full longer
2. Burns more calories during digestion
3. Preserves muscle when losing weight
4. Regulates blood sugar and insulin

How are you getting your protein in today? ✨

Endless meal planning, workouts, positive affirmations, podcasts, calorie counting… it will pay off!! There’s no world w...
02/21/2024

Endless meal planning, workouts, positive affirmations, podcasts, calorie counting… it will pay off!! There’s no world where hard work gains you zero results. Keep hustling,
keep buying organic, show up to every workout, track your meals, and automate your healthy life!

It’s the same plug and play you’ll see with an unhealthy life..

Unlearning habits takes about 30 days. Saying NO to eating out every night, maintaining a clean food home, eating from 6 inch plates, sleeping 7 hours a night and drinking water throughout the day.. these habits take time to learn but I promise you.. you CAN and WILL do this!

What healthy habit are you focusing on this week? How can we support you to reach your goals?

Introducing our new studio coordinator/superstar, Nicole! We are thrilled to have her as an addition to our team at Holl...
08/06/2023

Introducing our new studio coordinator/superstar, Nicole! We are thrilled to have her as an addition to our team at Holly Roser Fitness. Nicole’s infectious smile will welcome you into our studio the moment you step through our doors!

Whether you need assistance with membership inquiries, class schedules, or simply some motivation to crush your fitness goals, Nicole has got you covered.

Join us in giving a warm shout-out to Nicole as she becomes part of the HRF family. 🥰

Having a healthy metabolism starts with a healthy lifestyle!Here are 7 ways you might be sabotaging your metabolism:1. Y...
08/01/2023

Having a healthy metabolism starts with a healthy lifestyle!

Here are 7 ways you might be sabotaging your metabolism:

1. You don’t eat enough protein throughout the day
2. You skip meals
3. You don’t do enough strength training
4. You slack on your sleep
5. You don’t move enough
6. You don’t have an outlet for your stress

How many of these rang a bell for you?

Remember: when you take care of your body, it will take care of YOU! ✨

Want to rev up your metabolism naturally?Here are the 5 pillars of a healthy metabolism:EXERCISE: including using weight...
07/19/2023

Want to rev up your metabolism naturally?

Here are the 5 pillars of a healthy metabolism:

EXERCISE: including using weights and doing higher-intensity workouts at least twice a week
NUTRITION: Eating a balanced, low-sugar, whole-foods-based diet that includes protein at every meal – and eating at regular times throughout the day
SLEEP: Getting 7-8 hours of quality sleep every night
MOVE MORE: Not only does being active burn more calories but it also “primes” your body to release more fat-burning enzymes
MANAGE STRESS: This will help with energy, appetite, and better sleep, and it will help keep your hormones in check!

These 5 pillars of a healthy metabolism double as the foundation of an active, vibrant, and fulfilling lifestyle!

I love helping busy women achieve their goals! My team and I meet you where you’re at without judging or pushing you to ...
04/22/2023

I love helping busy women achieve their goals! My team and I meet you where you’re at without judging or pushing you to a point where you’re overwhelmed. So many fitness programs have too many rules and limitations. Focus on small steps every day to reach your goals. One step equals lasting change! Add 2k more steps each day, eat veggies throughout the day, and park farther away from the grocery store. We will help you create a program that brings you results, fast!

Black Friday came early this year! 90% off $200 gift cards! Click here to shop! https://tinyurl.com/335smmfjLimit 3 per ...
11/20/2022

Black Friday came early this year! 90% off $200 gift cards! Click here to shop!

https://tinyurl.com/335smmfj

Limit 3 per customer, this offer is intended for gifts, not for use by current clients:)

Our 6 pm Wednesday semi private session 🔥🔥Join a team of 2-5 women where you have a customized program for you to reach ...
09/22/2022

Our 6 pm Wednesday semi private session 🔥🔥

Join a team of 2-5 women where you have a customized program for you to reach your goals!

So proud of Sandy! 5% body fat drop in 2 months! Sandy is a busy Physician and decided to carve out precious time to foc...
08/07/2022

So proud of Sandy! 5% body fat drop in 2 months! Sandy is a busy Physician and decided to carve out precious time to focus on her health. She trains 2x a week and does semi privates and 1:1 training. It’s so exciting to see such vast determination and willingness to break unhealthy habits! Go girl !

Thanks for featuring me in your article re: preg running. It’s so important to stay focused on your health while carryi...
05/26/2022

Thanks for featuring me in your article re: preg running. It’s so important to stay focused on your health while carrying a baby. Here’s my 360 approach to running while pregnant!

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San Mateo, CA

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+16503075576

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Holly Roser is the the leading personal trainer in San Francisco and NYC. She has 11 years of experience in fitness, including competitive gymnastics training. Featured in the top websites and broadcasts ranging from Dr. Oz, Men's Fitness Magazine, SHAPE, SELF, Women's health magazine, and many more. She is highly sought after by busy moms and teens, delivering femininely toned results fast.

Holly Roser is passionate about motivating and encouraging others to break free from unhealthy habits. Holly has helped over 900 clients lose weight and tone their bodies. She has won a devoted following including TV appearances on Dr. OZ, NY 1 News, Shape Magazine, Men's Fitness, Self Magazine and more. Her goal is to give you the tools to love yourself, once and for all!

Holly brings her bubbly spirit and energy to people nationwide. In 2014, she initiated Girlfit, a nonprofit bringing health and hope to disadvantaged girls. Girlfit is an after-school program, Girl Fit 501(c)(3), for 37 Fairfax High school students in Los Angeles, CA.

The heart of the program is to motivate and inspire inner-city, low-income teens to develop their faith and life goals. The program consists of four areas of vision: art therapy classes, team workouts, nutrition classes, and female CEO guest speakers.