https://bia-body.com/, https://biafit.com/

Holly T. Baxter, Tampa, FL (2026)

01/30/2026

The harsh reality of social media…..
I would love to hear your thoughts on this 🤷‍♀️
Drop a comment below 👇

01/29/2026

🙋🏼‍♀️I have one question for you all today…

👉🏼 What’s your go-to workout song or artist that gets you in the zone? 🎶

🔥Give them a shout-out and tag them below! ⬇️

If you are looking for a new workout

01/28/2026

🔥It’s fair to say this workout just about took me out….. 😵But even on the brink of death… you still gotta bring levity 😬 In fact I’m convinced (for me at least), it’s the *only* way to get through a killer program like this one 🔥

In this weeks YT video, I cover so many great topics, from👇Full Video on my YT channel🍿 🎥

1.) Pull Up Variations For Different Experience Levels and Limited Gym Equipment Access

2.) Glute Exercises & The Benefits of Training in the Lengthened & Shortened Muscle Length Position

3.) I Walk You Through Many of the New Features inside The 👉🏼 BiaFit App📱— along With the Logic Behind the “Replace Exercise” Tool

4.) You’ll hear Me Complaining Constantly about Bulgarian Split Squats & Being A Drama Queen 🫅on Difficult Movements haha 😆

5.) I Teach You About “Myo Reps” - Specifically What They Are & Why/How They Work

6.) Benefits of A Pin Loaded SL Hip Abduction & My Favorite Brand of Equipment 👉🏼 New Tech

7.) Why I Perform RDLs — (A Compound Lift) Half Way Through My Session & Explain the Science Begins “Exercise Order” & Hypertrophy

8.) And so much more

⭐️ If your ready to level up your training then check out BiaFit workout App.
💰Subscriptions start at $15.99 / month or pay a one time Yearly Fee $131.88 🔥

⚠️What’s Included?
👉🏼Access to Hundreds of Programs for All Experience Levels
👉🏼At Home & Gym Programs for Strength, Hypertrophy, Cardio, Warmup & Mobility
👉🏼270+ Dietician Approved Recipe Library & Meal Planner (New Recipes Added Monthly!)
👉🏼Stay Motivated with Workout & Progress Tracking, Replace Exercise Feature, and Previous Bests
👉🏼 Detailed Volume & Lifting Analytics 👉🏼Track Your Weight, Steps, Energy Expenditure and Record Daily & Weekly Progress
👉🏼NEW *Build Your Own Workout for advanced lifters wanting complete customization
👉🏼 Private In-App Support Community
with others on the same journey!
👉🏼Available on Android and IOS

🔗 Link in Bio

01/24/2026

🔗 The Link Between Caloric Surplus & Muscle Growth 💪 Full Video on YouTube 🎥 🍿

Hey everyone! Today, I’m diving into a recent study by and colleagues that tackles a common question: 👉🏼Does the level of caloric surplus really impact muscle growth?

Many of you have asked how much of a calorie surplus is necessary for muscle gain, especially when trying to avoid unnecessary fat gain. So, let’s break it down!

Methods🔬
In a 2023 study by Eric Helms & colleagues, they wanted to see how different calorie surpluses affect muscle growth in resistance-trained lifters. They divided participants into three groups: one at maintenance calories, one with a 5% surplus, & another with a 15% surplus. The goal was to compare muscle & strength gains over an eight-week training period.

Results📊
The findings were surprising!
👉🏼While both surplus groups gained weight, muscle growth remained largely similar across all groups. The high-surplus group gained more fat than the maintenance group, but the differences in muscle gain were minimal.

👉🏼In fact, only the biceps showed a slight increase in size, indicating that more calories don’t necessarily mean more muscle. Strength improvements occurred across all groups, but the bench press showed better gains in the high-surplus group, likely due to individual variability.

Discussion🤓
The study suggests that larger calorie surpluses mainly lead to fat gain rather than enhancing muscle growth. Importantly, adequate protein intake & quality training successfully supported muscle growth, even at maintenance calories.

Limitations ❌
The limited sample size & short 8 wk duration of the study means we should be cautious about drawing broad conclusions, but the findings challenge the belief that a larger surplus is essential for maximizing hypertrophy.

Conclusion 🔑
If you’re lifting hard & eating enough protein, you may not need a significant caloric surplus to see muscle gains. A small surplus could serve as a safety net to ensure you’re getting enough energy. Remember, there’s no one-size-fits-all approach to nutrition—what matters is finding what works best for your body & training style!

01/24/2026

😎 Are you ready for 2026? Start the year strong and committed to your goals with our very first Challenge of the year → “Love Yourself Fit”! 💪🌟 VISIT 👉🏼 Getbiafit.com 🔗Link in Bio

Learn from one of the best with expert guidance from Accredited Practicing Dietitian and IFBB Bikini Pro Holly Baxter. This challenge is designed to help you separate fact from fiction when it comes to building a healthy, strong, athletic physique.

⭐️You’ll develop a science-backed approach to exercise and nutrition, leave behind the habits and thought patterns that no longer serve you, reduce food-related guilt, and create consistency you can actually maintain—so you feel confident and proud of how you’re showing up. ❤️❤️

For just $99, you’ll gain access to the structure and support you need to follow through, feel confident in your choices, and create sustainable change.🎯

📋What’s Included:
⭐️️ Exclusive “Love Yourself Fit” Educational Guide – Packed with practical tutorials to help you navigate your diet and workouts for any goal.

⭐️️📱All-New BiaFit App Access – 70+ science-backed workouts for strength, hypertrophy, cardio, mobility, and more — including exclusive challenge-only workouts, featuring new and improved tools to help you optimize your training experience.

⭐️️ Enjoy Holly’s Dietician Approved Recipe Library with over 270+ recipes with New Recipes Added Monthly

⭐️️ Stay Motivated with BiaFit’s Advanced Training Analytics - Track Your Steps, Energy Expenditure and Workout Volume to help stay on track with your goals.

⭐️️ Receive Support & Enhance your Knowledge - with Hollys Weekly Live Q & A Sessions

⭐️️ Join a Supportive Community – Connect inside our private in-app group with women who share your goals — offering motivation, accountability, and encouragement every step of the way.

🏆 Win $3000💰Cash & Prizes

🔥SIGN UP NOW👉🏼Challenge Begins Monday, Feb 2nd 2026.
🚨REGISTRATION CLOSES Monday, Sunday 1st, 2026 @ 11:59 pm EST

01/23/2026

🔗 The Link Between Caloric Surplus & Muscle Growth 💪 Full Video on YouTube 🎥 🍿

Hey everyone! Today, I’m diving into a recent study by and colleagues that tackles a common question: 👉🏼Does the level of caloric surplus really impact muscle growth?

Many of you have asked how much of a calorie surplus is necessary for muscle gain, especially when trying to avoid unnecessary fat gain. So, let’s break it down!

Methods🔬
In a 2023 study by Eric Helms & colleagues, they wanted to see how different calorie surpluses affect muscle growth in resistance-trained lifters. They divided participants into three groups: one at maintenance calories, one with a 5% surplus, & another with a 15% surplus. The goal was to compare muscle & strength gains over an eight-week training period.

Results📊
The findings were surprising!
👉🏼While both surplus groups gained weight, muscle growth remained largely similar across all groups. The high-surplus group gained more fat than the maintenance group, but the differences in muscle gain were minimal.

👉🏼In fact, only the biceps showed a slight increase in size, indicating that more calories don’t necessarily mean more muscle. Strength improvements occurred across all groups, but the bench press showed better gains in the high-surplus group, likely due to individual variability.

Discussion🤓
The study suggests that larger calorie surpluses mainly lead to fat gain rather than enhancing muscle growth. Importantly, adequate protein intake & quality training successfully supported muscle growth, even at maintenance calories.

Limitations ❌
The limited sample size & short 8 wk duration of the study means we should be cautious about drawing broad conclusions, but the findings challenge the belief that a larger surplus is essential for maximizing hypertrophy.

Conclusion 🔑
In summary, if you’re lifting hard & eating enough protein, you may not need a significant caloric surplus to see muscle gains. A small surplus could serve as a safety net to ensure you’re getting enough energy. Remember, there’s no one-size-fits-all approach to nutrition—what matters is finding what works best for your body & training style!

01/23/2026

⚠️ If you’ve stopped tracking calories and suddenly feel more focused on food — or like you’re overeating — please hear this:

Nothing has gone wrong.

For many people, especially those with a long history of dieting, food rules & restrictions, this phase is part of the nervous system relearning safety. Your body isn’t rebelling. It’s checking:
“Is food really allowed now?”

👉🏼Early overeating doesn’t mean you can’t be trusted with fun foods. It means restriction existed in the past— and trust is being rebuilt.

👉🏼This phase requires patience, consistency, and self compassion, not another diet of a new set of rules. The brain calms and the “food noise” softens when it sees the same message over and over again:
👉🏼Food is available.
👉🏼Food isn’t going away.
👉🏼I don’t have to rush.
👉🏼I don’t have to eat everything now.

If you stay steady instead of panicking and defaulting to old ways, your appetite often stabilizes on its own.

You’re not behind. You’re not failing.
You’re practicing a new skill — and new skills take time to develop and time to settle.

If you’re struggling with food noise and the mental tug of war 🥴 let me help you
You don’t have to do it alone?
Email 📧 coaching@bia-body.com

01/22/2026

😎 Are you ready for 2026? Start the year strong and committed to your goals with our very first Challenge of the year → “Love Yourself Fit”! 💪🌟 VISIT 👉🏼 Getbiafit.com 🔗Link in Bio

Learn from one of the best with expert guidance from Accredited Practicing Dietitian and IFBB Bikini Pro Holly Baxter. This challenge is designed to help you separate fact from fiction when it comes to building a healthy, strong, athletic physique.

⭐️You’ll develop a science-backed approach to exercise and nutrition, leave behind the habits and thought patterns that no longer serve you, reduce food-related guilt, and create consistency you can actually maintain—so you feel confident and proud of how you’re showing up. ❤️❤️

For just $99, you’ll gain access to the structure and support you need to follow through, feel confident in your choices, and create sustainable change.🎯

📋What’s Included:
⭐️️ Exclusive “Love Yourself Fit” Educational Guide – Packed with practical tutorials to help you navigate your diet and workouts for any goal.

⭐️️📱All-New BiaFit App Access – 70+ science-backed workouts for strength, hypertrophy, cardio, mobility, and more — including exclusive challenge-only workouts, featuring new and improved tools to help you optimize your training experience.

⭐️️ Enjoy Holly’s Dietician Approved Recipe Library with over 270+ recipes with New Recipes Added Monthly

⭐️️ Stay Motivated with BiaFit’s Advanced Training Analytics - Track Your Steps, Energy Expenditure and Workout Volume to help stay on track with your goals.

⭐️️ Receive Support & Enhance your Knowledge - with Hollys Weekly Live Q & A Sessions

⭐️️ Join a Supportive Community – Connect inside our private in-app group with women who share your goals — offering motivation, accountability, and encouragement every step of the way.

🏆 Win $3000💰Cash & Prizes

🔥SIGN UP NOW👉🏼Challenge Begins Monday, Feb 2nd 2026.
🚨REGISTRATION CLOSES Monday, Sunday 1st, 2026 @ 11:59 pm EST.

01/21/2026

🤔Does the weight you lift actually determine how much muscle you gain?

Introduction
One of the longest-running debates in resistance training is whether lifting heavier leads to more muscle growth. A new paper in The Journal of Physiology set out to answer this—using one of the most rigorous designs we’ve seen to date (from the McMaster University group led by ).

Methods
Twenty untrained young men completed 10 weeks of supervised resistance training. One arm and leg trained with heavy loads (70–80% 1RM), while the opposite side trained with light loads (30–40% 1RM).
Both conditions were matched for effort, with all sets taken to failure.
Muscle growth was assessed using DXA, ultrasound, muscle biopsies, strength testing, and integrated myofibrillar protein synthesis via deuterated water. Protein intake was controlled and sufficient.

📊Results
Muscle mass increased across nearly all measurements—but there were no differences in hypertrophy between heavy and light loads.
This held true for arms vs legs, fiber type, whole-body lean mass, and even muscle protein synthesis.
What did differ? People. Individual responses varied widely, but were remarkably consistent within the same person across loads and limbs.

🧠 Discussion
These findings suggest that biological individuality, not the weight on the bar, explains much of the variability in muscle growth.
Load influenced strength, but muscle size and strength are related—yet distinct—adaptations. Importantly, effort mattered far more than load.

🔑 Conclusion
When resistance training is taken to failure, external load does not determine hypertrophy. Multiple loading strategies can work.
If you’re not growing, it doesn’t mean you trained “wrong”—it may reflect how your physiology responds.
Train hard, train close to failure, and stop assuming heavier is always better.

01/20/2026

🤔Does the weight you lift actually determine how much muscle you gain?

Introduction
One of the longest-running debates in resistance training is whether lifting heavier leads to more muscle growth. A new paper in The Journal of Physiology set out to answer this—using one of the most rigorous designs we’ve seen to date (from the McMaster University group led by ).

Methods
Twenty untrained young men completed 10 weeks of supervised resistance training. One arm and leg trained with heavy loads (70–80% 1RM), while the opposite side trained with light loads (30–40% 1RM).
Both conditions were matched for effort, with all sets taken to failure.
Muscle growth was assessed using DXA, ultrasound, muscle biopsies, strength testing, and integrated myofibrillar protein synthesis via deuterated water. Protein intake was controlled and sufficient.

📊Results
Muscle mass increased across nearly all measurements—but there were no differences in hypertrophy between heavy and light loads.
This held true for arms vs legs, fiber type, whole-body lean mass, and even muscle protein synthesis.
What did differ? People. Individual responses varied widely, but were remarkably consistent within the same person across loads and limbs.

🧠 Discussion
These findings suggest that biological individuality, not the weight on the bar, explains much of the variability in muscle growth.
Load influenced strength, but muscle size and strength are related—yet distinct—adaptations. Importantly, effort mattered far more than load.

🔑 Conclusion
When resistance training is taken to failure, external load does not determine hypertrophy. Multiple loading strategies can work.
If you’re not growing, it doesn’t mean you trained “wrong”—it may reflect how your physiology responds.
Train hard, train close to failure, and stop assuming heavier is always better.

01/19/2026

Hey guys 👋 Finally getting around to sharing my final workout of 2025 which I adapted to accommodate the equipment I had access to at the Omni Hotel👌which is where I stayed while visiting KY! 🎥 This education packed workout video is available on my YT channel (🔗 Link in Bio)

In this video, you’ll get to see me soaking up the holiday spirit 🎄while also tackling the bourbon trails for a second time! Believe it or not, we ran out of time to visit all our favorite distilleries the first time I visited around TG so we returned for another go around!

Since we had so many tours booked with a pretty tight schedule, I decided to make the most of it by hitting the hotel gym. I used the brand new ‘build your own’ feature in the BiaFit app, (apparently Rey did too 🤣) which lets me customize workouts based on the equipment I have access to.

It’s a total lifesaver for tracking my progress while I’m on vacation! With over 1000 exercise demos in our library, there’s something for everyone 🥰

In this video, I’ll share my approach to staying active, navigating limited hotel gym equipment while enjoying all the vacation fun.

If you’re not already subscribed, check out the workout app which is now available on Android and iOS ! 💪🏼✨

01/18/2026

🤔“How is it that are you stay motivated all the time?”

Short answer. I don’t.

It’s not often that I don’t want to train and it’s very rare you’ll find me in a bad mood, let alone angry, but yesterdays session was one of them. I wanted to leave the gym before I had even started.

I had some pretty painful cramps and the bloating was pretty crazy, hence the last two videos. Typically in these situations I would take an extra rest day and wait until I was feeling better to train. But… I had a tone of videos I needed to get filmed for work, plus I’d already taken a day off earlier in the week to rest, so I didn’t want to skip 2 sessions.

That’s said, I’m not motivated every day to train, but I do know that not every session has to be perfect. I’ll often shorten a workout by reducing the number of sets or exercises, and I prioritize the muscle groups that are important to my progress, because consistency matters.

Consistency builds habits. Repetition of behavior even when it doesn’t feel great, is exactly what determines your long term success.

All to say, if there is any advice I might offer to the person who isn’t making progress at the speed they’d like, reflect on your habits.

Of course life happens sometimes and it’s perfectly ok to adapt your sessions, so make smart decisions… but don’t make excuses.

🔥Using the new BiaFit Workout App📱
Available for download 👉🏼 Android & IOS
Only $14.99
▫️Hundreds of workout plans for beginners through to advanced lifters
▫️Hypertrophy, Strength, Hybrid, Cardio, Mobility & Warm Ups
▫️Advanced Workout Analytics, Volume Tracking Based on Muscle Group
▫️270+ Dietitian Approved Recipes & Meal Planner
▫️In App Support Community
▫️New “Build your Own” Workout and Replace Exercise Feature for Flexibility and Customization

Holly T. Baxter

01/30/2026

01/29/2026

01/28/2026

01/24/2026

01/24/2026

01/23/2026

01/23/2026

01/22/2026

01/21/2026

01/20/2026

01/19/2026

01/18/2026

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