Holly T. Baxter

10/30/2025

👋 Ready to break the “I’ll start fresh in January” cycle this year? ❌🎄

Our final Challenge of the year, my 6-Week “Sleigh the Holiday” Challenge is back, and is here to help you stay consistent, balanced and confident in your decisions, even through the busy season! 💪✨

This isn’t just a workout plan—it’s a step-by-step program designed to help you build habits that last, enjoy festive meals without guilt & feel proud of your progress❤️

👉Visit www.getbiafit.com to join!

As an Accredited Practicing Dietitian & IFBB Bikini Pro, I’ll be with you every step of the way, teaching you how to separate fact from fiction & make confident, evidence-based choices that support your goals🧠

For just $99, you’ll get everything you need to feel unstoppable this holiday season, including:

✨ Sleigh the Holiday Educational Guide – Full video + audio tutorials to help you dial in your nutrition, pick the right workout plan, and optimize cardio. Bonus Holiday Recipe Guide & Meal Plan for Thanksgiving & Christmas!

🏋️‍♀️ 70+ Science-Backed Workouts in the all-new BiaFit App📱with home & gym programs for strength, hypertrophy, cardio, warm ups & mobility, & challenge-exclusive programs with brand new features to maximize your results.

🍽️ Dietitian-Approved Recipe Library – Over 250 macro-friendly meals + new recipes monthly.

📊 BiaFit Analytics – Track your steps, energy, workout volume & progress inside the app.

🧠 Weekly Live Q&As with Me – Get coaching, answers & guidance every week.

👯‍♀️ Private In-App Community – Connect with like-minded women for motivation, accountability, and support.

🔥 Plus, we’re giving away amazing prizes to our top winners! 🏆
1️⃣ 1st Place: 6 Weeks FREE 1-on-1 coaching with me + 3-month BiaFit subscription + eBooks + supplement pack + glute bands & more!
2️⃣ 2nd Place: 2-Month BiaFit subscription + free entry to next challenge + eBooks
3️⃣ 3rd Place: 1-Month BiaFit subscription + eBooks

⏰ Challenge starts Monday, Nov 17th, 2025
📅 Registration closes Sunday, Nov 16th @ 11:59 PM EST

💥 Ready to commit to YOU? Sign up now & make this holiday season one you feel confident in!
👉 Visit www.getbiafit.com to join!

10/30/2025

💥 How Close to Failure Should You Train?
🎥 Watch the full study breakdown on YT🍿 (Link in bio)

A brand-new 2025 study by Martikainen et al. asked a question most lifters wonder:

👉 Do you need to train to absolute failure to maximize gains?

🔍 Methods:
39 resistance-trained adults completed a 10-week program using one of two approaches:

Group 1: Trained with ~1 rep in reserve (RIR 1) every set.

Group 2: Started 4 reps from failure (RIR 4) and progressively got closer each week until RIR 1.

Both groups trained 4 days/week (upper-lower split) with supervised check-ins, online tracking, and video reviews. Researchers measured muscle size (ultrasound), 1RM strength, and RIR accuracy before and after training.

📊 Results:
✅ Both groups increased strength and muscle size similarly:

Squat 1RM ↑ ~9–10%

Bench 1RM ↑ ~7–10%

Vastus lateralis size ↑ ~5–6%

Triceps thickness ↑ ~2–6%

💪 The progressive RIR (1–4) group reported lower effort (avg RPE 6.9 vs 7.7) but achieved the same results — and actually became better at judging their RIR by the end of the study.

💭 Discussion:
Both constant and progressive RIR strategies were equally effective for trained lifters. The main difference? The progressive approach may feel easier and lead to more consistent progress across individuals.

That said, with a small sample, short duration & with both groups training with a similar proximity to failure, its reasonable to say this study may never have been positioned to reveal a meaningful difference in the first place.

🏁 Conclusion:
After 10 weeks, training close to failure (RIR 1–4) produced similar muscle and strength gains as training to near failure every set — but with less perceived effort and improved effort awareness.

So if you’re wondering whether every set has to be all-out... the answer might be: not always. 😉

💡 Takeaway: Gradually pushing closer to failure could help you manage fatigue, improve RIR accuracy, and still grow just as effectively.

10/29/2025

🔥Recently, I was in Las Vegas for the Olympia event, and was able to sneak a workout in at the brand new for its opening weekend 🚀 — and let me tell you, this place was absolutely loaded! Think wall-to-wall equipment, influencers, and athletes from all around the world 🌍

In this vlog, I take you through my full lower body and shoulder workout, explaining exercise selection, and exercise technique & training cues, and how I track performance data during my off-season.
⭐️ Note: My Free Progress Tracker 📊 discussed in the video is available on my website. Visit www.bia-body.com and head to the resources page.

💪🏽 You’ll also hear from one of my favorite Men’s open bodybuilders who was training behind me during my workout. He shares a little about how is his off season and recovery is going, along with his competition goals for next season!

What you’ll learn in this video 🧠
➡️ Is exercise order important for hypertrophy & why I start with compound exercises when I’m fatigued
➡️ The benefits and cautions of performing lengthened partials and slow eccentrics in a training program
➡️ How to balance shoulder volume for symmetrical growth
➡️ How and why I track energy expenditure data to manage weekly progress
➡️ The importance of recovery and sustainable training intensity
And so much more . . .

🎥🍿To watch the full video, head over to my YT

Link in Bio 🔗

#

10/27/2025

➡️ Don’t let overtraining derail your progress! 🔥

⭐️ Prioritize smart, evidence-based training to optimize your performance. Ready to elevate your workouts?

🔗 Click the links in my bio to download your next program today!💪 Only $12.99

10/26/2025

Today’s workout - Hyper Focused Glutes P2

Looking for a new program?
Checkout my program library with hundreds of workouts for all experience levels— starting at only $12.99
Visit www.bia-body.com

10/23/2025

Hey Folks 🥰 Incase you missed it yesterday, I just dropped a brand new 2 hr long episode featuring my friend and colleague aka “The Glute Guy,” along with our special guest, Dr. Samuel Buckner, one of the leading experts on muscle hypertrophy!

🎙️ In this jam-packed 2-hour episode, we dive deep into everything you need to know about glutes and muscle growth. Don’t miss out on this insightful discussions! Here’s a sneak peek of what we cover 🤓👇🏽

✨ What are the biggest misconceptions people have about glute growth?
✨ What are the most effective exercises for building glutes, and why?
✨ How do you structure your programming for glute hypertrophy in both beginners and advanced lifters?
✨ Can you explain the role of hip thrusts versus squats in glute development?
✨ How important are training frequency and volume specifically for glute growth?
✨ What common mistakes might limit results when targeting glutes?

🔬 Science & Research Insights:
✨ What surprising findings have come from your studies on glutes?
✨ How do EMG muscle activation studies translate into actual hypertrophy?

💪 Programming & Training Advice:
✨ How do you personalize glute training for different body types and training goals?
✨ What’s your stance on isolation versus compound lifts for glute growth?
✨ How crucial are accessory movements for overall glute development?

🏆 Lifestyle & Coaching Insights:
✨ How do you balance glute training with other performance goals?
✨And so much more!

To watch this 2 hr MONSTER episode 🔥 click the link in BIO 🔗

And for more deep dives into the latest nutrition & exercise science research🔬please subscribe to my channel 🥰

Let’s grow those glutes together! 🍑💥

10/22/2025

🔥If you missed this post the first time, you won’t want to miss this epic full-body workout with at one of our favorite gyms, , during the Olympia event in Las Vegas last weekend!

We had an amazing time with plenty of laughs and tons of incredible training tips. You definitely don’t want to miss this!

To catch the full video, head over to my YT channel! 🎥👉🏼

10/18/2025

What an amazing full-body workout with last weekend at the Olympia event in Las Vegas!

As an introvert, I was honestly terrified meeting Dana for the first time 😆 but we had a great time, plenty of laughs and so many valuable insights were shared in this video.

Be sure to visit my YT channel to watch the full session at ! 🎥

10/16/2025

NEW YouTube Episode 🎥
Today’s session is all about strength, power, and glute gains! 🍑💪

You’re getting an exclusive sneak peek into my next Hyper Focused Glute Program, where I blend upper-body strength and lower-body hypertrophy work — perfect for women who want to lift heavier, get stronger, and still build shape (especially in the glutes).

In this workout, I test my bench press 1RM, go all-out on a pull-up AMRAP 😬, hit some bodyweight dips, and of course, include plenty of glute max + glute medius training along with some much-needed mobility work.

And because balance matters… we wrap things up with a spontaneous trip to Culver’s for a taste test of their famous Cheese Curd Burger 🍔🔥

Watch the full workout + food review now on YouTube!
👉 https://youtu.be/H2_KJPuRSKQ
🔗 Link in bio

05/02/2025

I used to wonder if I was “doing it right” with my post-workout nutrition… Turns out, a lot of women are under-eating protein when it matters most—right after training. 💪🏼

In my latest article, I break down how much protein women really need post-workout based on the latest science (not bro-science 😅). Whether your goal is muscle, fat loss, or recovery—this matters.

Read here 👉 https://bia-body.com/how-much-protein-do-women-need-after-a-workout/

How much protein do women really need after a workout? A new study challenges the 20g rule, revealing that smaller doses may still support muscle recovery and growth in females.

05/01/2025

🔥 Exciting news for all my fitness friends! New research is shifting what we know about muscle growth—lengthened partial reps may lead to greater hypertrophy than full-range-of-motion exercises. Learn how this could change your workouts:

👉 https://bia-body.com/lengthened-partials-vs-full-range-of-motion-what-the-latest-research-says-about-muscle-growth/

A new study investigates whether lengthened partial reps lead to greater muscle hypertrophy than full range of motion training in resistance-trained individuals. Here's what the data reveals.

04/14/2025

Think you're training to failure? 🤔
You might be stopping too soon. Here's what neuroscience says:
https://bia-body.com/training-beyond-failure-myth-or-muscle-building-science/

Can you train beyond muscular failure, or is it a myth? This science-backed breakdown explains why failure is perception-based, the role of central motor command, and why drop sets don't actually push you beyond failure.