Holly T. Baxter

03/14/2026

🎈To celebrate my 37th birthday, I’m excited to share a limited-time birthday special with you all to celebrate my new app, BiaFit! 🎉 We’re offering a **FREE 1-Month Trial** to 37 lucky individuals! 🤯

👉🏼Be among the first 37 people to comment “FREE TRIAL” and unlock a complimentary subscription that grants you one month of **unlimited access**—absolutely no strings attached!💕

🔥This trial gives you full access to the app📱where you can explore hundreds of training programs tailored for all goals and experience levels. Plus, you’ll have access to all my easy macro-friendly recipes, advanced training data and analytics 📊 , and a vibrant in-app community to support you every step of the way!

To join in, make sure you’re following my page and watch for a direct message from me, as I’ll be reaching out to all the winners over the weekend to get you set up! 🥰

Send this post to a friend 🙃

👉🏼 While you’re here, check out our “Build Your Own Workout” tool! It’s designed for advanced lifters who are looking for flexibility in their training. With a library of *1000+ exercises*, you can easily customize your workout frequency, duration, and selections to meet your specific needs.

🔥 Ready to get started? Download the app at **getbiafit.com**. Subscriptions are just **$15.99 per month**—no need to invest hundreds in custom workouts or personal trainers to achieve amazing results! Link in my bio 🔗

Happy lifting! 💪🏼

03/13/2026

🥰Week 4 of my diet phase is officially in the books! You can listen to the full update, including details about my diet, training and strategy, by heading over to my YT Channel 🎥

👉🏼As always, balancing coaching, multiple businesses, new app developments, and dieting is quite the challenge—but this week came with a few extra twists thanks to some birthday celebrations.

🎂Sam and I share the exact same birthday, so while we were out to dinner Friday night, we made a very spontaneous decision: why not celebrate somewhere new?

So… on a whim, I booked a hotel, and the next morning we hopped in the car and drove three hours to St. Augustine, Florida.

💪🏽Because I’m still in prep, the morning kicked off with cardio—a quick 20-minute run followed by a 40-minute walk home. After that, I treated myself to a birthday nail appointment, packed my bags, and just after 1 PM we were on the road.

Once we arrived, we checked into our hotel and headed straight to St. Augustine Distillery for a bourbon tour and tasting.

It was excellent—and yes, a couple of bottles definitely came home with us. 😁

To watch the full video 🎥 click the link 🔗 in my bio!

03/10/2026

I’ve spent a lot of time on the road for shows and work related events over the years ✈️
☝🏼 And if there’s one thing travel has taught me, it’s how to train anywhere — even small hotel gyms with very limited equipment.

🎥In this video (full-length workout is live on my YouTube channel), I walk you through one of my recent hotel workouts and show you how I use the BiaFit app to make it actually effective.

More importantly, I break down how to create a meaningful hypertrophy stimulus by manipulating a few key training variables — even when load and equipment are limited.

PS: You can get a FREE 1-month trial of the BiaFit app when you download any of my workouts from the BiaBody website.

👉 Visit www.bia-body.com and check out the shop for all my workout plans — programs start at just $9.99 💪

03/10/2026

💕As a professional bikini athlete and Dietitian, I’ve spent a lot of time on the road for shows and work related events ✈️
☝🏼 And if there’s one thing travel has taught me, it’s how to train anywhere — even small hotel gyms with very limited equipment.

🎥In this video (full-length workout is live on my YouTube channel), I walk you through one of my recent hotel workouts and show you how I use the BiaFit app to make it actually effective.

More importantly, I break down how to create a meaningful hypertrophy stimulus by manipulating a few key training variables — even when load and equipment are limited.

PS: You can get a FREE 1-month trial of the BiaFit app when you download any of my workouts from the BiaBody website.

👉 Visit www.bia-body.com and check out the shop for all my workout plans — programs start at just $9.99 💪

03/07/2026

💪✨ One of my all-time favorite glute max exercises has to be the cable kickback!

Not only does it target those glutes perfectly, but using the ankle foot attachment with the strap below your foot makes all the difference. No more sliding up the shin—just pure focus on that muscle engagement!

⚠️A key tip:
👉🏼keep your body close to the cable tower. This helps minimize any loading on your lower back, ensuring you’re getting the most out of every rep. Remember, the further away you are from the tower, the more strain you might put on your back.

If you’re looking to level up your workouts, grab some new ankle cable attachments from the shop page on my website! 🌐www.bia-body.com

🍑💥

03/06/2026

🔥YEOW!!! We finally got some movement!!

Well guys…this week marks Week 3 of my prep for the IFBB GRL PWR Show in Orlando, and probably many more after this one too, and the routine is slowly locking back in — meal prep, macro tracking, daily weigh-ins, and all the small habits that drive progress when calories drop.

But prep is rarely perfect.

At the end of last week, I had a 4-day trip to the Southeast ACSM Conference, the largest sport science conference in the country. Several days out of routine can derail almost anyone during prep… even after competing professionally for over a decade.

⚠️In this week’s update, I walk through exactly how I handled it:

• Eating out for nearly every meal
• Adjusting training using the BiaFit app
• Managing macros without my normal routine
• Reviewing my full nutrition and training data

☝🏼If you’ve ever wondered how professionals actually handle fat loss when life gets busy, this weekly series is for you.

03/05/2026

🔥 The single-arm dumbbell step-up is one of my favorite ways to bias the glutes—especially when you pay attention to how you perform it.

⚠️One simple cue makes a big difference: try to keep your tibia (shin) as vertical as possible as you lower yourself down & when driving back up onto the box. When the knee travels forward a lot & the torso stays very upright, the quads tend to take a larger share of the work.

☝🏼But when the shin stays closer to vertical & you allow a slight forward torso lean (hips pushed back), the glute max stays in a more lengthened position at the bottom, which can increase the mechanical demand on the glutes as you extend the hip to stand up.

🔥Another advantage of the single-arm version is that you can manipulate load placement to subtly change the stimulus.

👉🏼Holding the dumbbell on the same side as the working leg (ipsilateral loading) generally feels more stable and allows many people to use a bit more load. This is a great option if your goal is simply progressing strength.

💪🏼Holding the dumbbell on the opposite side (contralateral loading) increases the demand on your hip stabilizers and core, because your body has to resist being pulled sideways. This can make the movement feel more “athletic” & is useful when you want a bit more stability and anti-rotation work while still training the glutes. I include both versions!

👉🏼And of course, you can also use 2 dumbbells if your goal is to maximize loading and progressive overload. Bilateral loading increases total external resistance & can be a great option once you’re comfortable with the movement pattern & want to improve strength & hypertrophy.

💕Small adjustments like box height, shin angle, torso lean, and load placement can all shift the emphasis slightly, but the key idea stays the same: control the eccentric, drive through the full foot, and finish with a strong hip extension from the glutes, not a push off the back leg.

It’s a simple movement & incredibly effective. 💪

🔥 Subscribe to my app 👉🏼 BiaFit📱
- Hundreds of programs
- At home & gym workouts
- 270+ dietician-approved recipes
- Lifting analytics
- Build Your Own workout
- In-app support community

03/04/2026

Hey everyone! 😊

Are you tired of missing posts from the people you actually follow? 🙋🏼‍♀️

I’ve been really frustrated with Instagram lately. My feed is mostly filled with trending content and cute cat videos (which I love, don’t get me wrong!), but it feels like I’m missing out on important issues and learning opportunities.

If you’ve been living under a rock like I have, now’s the time to update your Instagram settings! 🔔 Turn on notifications so you can stay in the loop.

And if you’re someone who loves keeping up with the latest in nutrition and exercise science, turn on notifications from me 👉🏼

This is the perfect page for you! 👌

03/03/2026

How do elite natural bodybuilders actually train?
Check out this new study!!

fitnesstips

03/01/2026

02/28/2026

I’m going to be honest — the scale hasn’t moved 🙈

And while that can definitely feel defeating, logic tells me there are at least five variables potentially masking real progress right now:

👉🏼Sodium fluctuations (especially at the onset of dieting)
👉🏼Increased fiber intake
👉🏼More activity = more inflammation
👉🏼Only having one weigh-in this week
👉🏼Normal body weight variability

One single data point rarely tells the full story.

So instead of spiraling, I’m focusing on the behaviours that actually matter:

💕Consistency with my diet.
💕Executing my resistance training.
💕Hitting my cardio targets.
💕Keeping promises to myself.

There were also plenty of non-scale victories this week.

Returning to macro tracking is always a big mental lift, but my consistency and accuracy have already improved significantly. That’s a huge win.

I deliberately increased my daily steps with planned walks — which meant shifting some social and work priorities to create the time. That’s the unsexy part of dieting people don’t talk about: something always has to move to make space for the goal.

🔥And I’ve just written Hyper Focused Glutes - Part 4, which honestly levels up my training again. The brand new program progression feels strong, intentional, and very aligned with where I want to take this prep.

If you want the full breakdown — including how I’m navigating a fat loss phase mentally and strategically — head over to my YouTube channel for this week’s full update 🎥 Link in bio and on my story 🔗

02/26/2026

If you missed last week’s check in, make sure you head over to my YT channel 👉 Holly T Baxter & subscribe if you would like to keep up to date with this years prep season…. and all the tidbits of education I’ll share along the way!

Week 2 will be going up today!