Holly Haas Wellness (2025)

14/07/2023

One of the best things about the FASTer Way is that it's not a "one size fits all" program.

In our community group, we have clients in their 30s, 40s, 50s, some in perimenopause, some going through menopause, women, men...
We have people with Type 2 diabetes, some who have a lot of weight to lose, some who have little to no weight to lose, some who are injured and can't work out, some running marathons, vegetarians, you name it, we're all different!

But for some of us who have perfectionist tendencies, we might feel that if we aren't doing ALL the things that are being presented to us, then we are failing.

🙌🏼 So this is your loving reminder that YOU are an individual and your goals are specific to YOU! You are still living this healthy lifestyle and the beauty of it is that it can be tailored to meet your individual needs and goals.

⏱️ Maybe someone else is fasting for 16 hours, but you are fasting for 12-14 because it works best for your body. One isn't better than the other.

🏋🏻‍♀️ Maybe you have a super busy week or you are injured and can't get all the workouts in but you still do what you can to be consistent or you find other ways to get some movement in.

🥑 Maybe you forgot to track something or you didn't plan very well and fell short on hitting your macros. How can you do better to fuel yourself tomorrow?

💪🏼 Perhaps the macro cycle doesn’t align with your individual goals. Maybe you're at maintenance or maybe you're still trying to build more muscle and a low macro day doesn't make sense for you.

⚠️ You are not expected to be perfect. Striving for perfection will only set you up to fail.

🙌🏼 Give yourself grace, and remember "progress over perfection". Consistency (not perfection) is what it going to keep you going for the long term.

You do YOU! 👊🏼

Drop a ♥️ in the comments if you needed this reminder.

12/07/2023

4️⃣ things I wish I had known sooner about building muscle:

💪 It takes time. If you’re a beginner, you may notice a few immediate results, but as you progress in your journey, you’ll find it takes months and even years to see noticeable body composition changes.
💪 You need plenty of carbs. Carbs are your body’s preferred energy source. When you’re strength training, you want to have plenty of energy from carbs so that your body doesn’t burn muscle for energy.
💪 You also need plenty of protein. Protein is your muscle-building macro, and you can not build muscle without it. Period. Depending on your goals, anywhere from 0.7g - 1.2g per pound of body weight is a good range!
💪 Both the quality and quantity of sleep you get is important. When you’re working out, you’re tearing down your muscles. During sleep, your muscles are repairing (aka, growing). If you want to build muscle, you can’t compromise sleep.

If you focus on these four things plus consistency, you will build muscle and change your body composition! You’ve got this!! 🔥💪🏼

04/07/2023

Do you struggle to eat enough protein? 🥩🍗🍤

SAVE this for 11 QUICK & EASY PROTEIN IDEAS for when you're short on time!

1. Biltong - air dried beef, I like it better than jerky (16g protein/serving)
2. Dry-roasted edamame - I buy a big container on Amazon. (14g/serving)
3. Turkey Chomps (10g/stick)
4. Boiled eggs - buy these already boiled if you're short on time! (12g/2 eggs)
5. Healthy on the Go Bars - these keep my blood sugar balanced, are low in sugar, & have amazing ingredients (DF chocolate is my fave, 14g protein. Use code hollyhaaswellness for discount )
6. Canned tuna packed in water (31.5g/can)
7. Pre-cooked chicken sausage - Bilinski's and Whole Foods chicken bratwurst are my two go-to brands. (14-16g/sausage)
8. Deli meat - Applegate Farms is my go-to brand, Trader Joe's also has a great oven roasted turkey breast (12g/serving)
9. Greek yogurt - I love Fage 0%. I mostly avoid dairy, but recently added this back into my diet. (18g/serving)
10. Cottage cheese - Good Culture lactose free is my fave. (14g/serving)
11. More pre-cooked chicken options: Trader Joe's Just Chicken or Simply Roast Chicken breast, True Story thick-carved oven roasted chicken (by packaged deli meats), CostCo Pro2Go chicken strips, Whole Foods plain rotisserie chicken (check ingredients, most rotisserie chickens are packed with some undesirable things) Protein amounts vary - approx 19g/3oz cooked. Increase your portions to get more!!

❤️ Let me know if you found this helpful! Comment PROTEIN and I'll send you my 14-page Complete Protein Guide with my protein powder recommendations, protein cheat sheet, recipes and more!

02/07/2023

🌭 Navigating summer BBQs while staying true to your health goals can be challenging, but it's definitely possible with a little planning and mindfulness.

There's nothing wrong with indulging occasionally, but just because there's a bunch of food at summer parties doesn't mean you have to eat it.

YOU get to choose what is worth it to you and what you'd prefer to leave behind.

Don't forget that your MINDSET is a big piece of the puzzle!

❓Here are some things to ask yourself...
▪️ Are you using this as an excuse to overeat?
▪️ Are you too restrictive during the week making you want to go off the rails on the weekends?
▪️ Do you have an abundance or scarcity mindset? (Remember those Walmart cookies I mentioned in slide 7 v. Aunt Sally's homemade apple pie?)
▪️ Will it be worth it?
▪️ How will you feel both physically and mentally later that day or the next day?
▪️ Will you enjoy your plate guilt-free or feel like you have to punish yourself with more cardio tomorrow? (never punish!!)
▪️ Do you "splurge" multiple times per week or is this really a special occasion?

Remember, it's all about balance and making conscious choices. By following these tips, you can enjoy summer BBQs while still staying true to your health goals.

🍉🍔🍪 What food(s) do you look forward to most at BBQ's? Use emojis and comment below!

01/07/2023

Need a healthy side to bring to a cookout this weekend? I’ve got just the thing! 🥦🥓

If you’ve ever looked at the ingredients list on the back of pre-packaged or boxed foods, you probably had no idea what most of the ingredients were. A good rule of thumb is, if you can't pronounce it, you don’t need it. 👌The best approach is to choose foods in which the food is the ingredient. These foods come in the form of animal protein, fruits, vegetables, nuts, seeds, legumes, herbs, and spices.

A common misconception is that whole food nutrition is boring, but that couldn’t be further from the truth! Don’t believe me? Check out this Broccoli Crunch Salad inspired by

Ingredients for salad:
🥦 4 cups chopped broccoli
🥦 ¼ cup of chopped cashews
🥦 ¼ cup cooked and crumbled bacon
🥦 ¼ cup of raisins
🥦 ½ red onion - finely chopped

Ingredients for dressing:
🍯 2 teaspoons of honey
🍯 ½ cup of mayo
🍯 2 teaspoons of lemon juice
🍯 ¼ teaspoon of cayenne pepper

Mix the salad ingredients in a large bowl and add the dressing before chilling and serving! 👏

Think whole food nutrition is boring? Think again! Drop a 🥦 below if you’re going to try this recipe with me!

27/06/2023

Did you know sitting is the new smoking?! 🤯

Americans sit an average of 13-15 hours per day!! 🤯 That’s a drastic increase from just 200 years ago when the average sit time was between 3-5 hours per day. The results of this change are detrimental.

Generally speaking, we are overweight, more diseased, and more stressed. Studies show that sitting for 8-10 hours per day causes as many health problems as smoking a pack of ci******es.

The good news is that all you need to do to turn the ship around is move a little more throughout your day! 👏 According to cardiologist, Dr. Fransico Lopez-Jimenez, “Just five minutes of movement can alter your body’s stress chemistry.”

That’s right! If you live a mostly sedentary lifestyle, standing or taking a short walk for just five minutes every hour is highly beneficial for your stress level and overall health! 🚶‍♀️

Even if you workout for an hour a day, what you do in the other 23 hours matters more! AND walking after meals can also help to reduce your blood sugar levels. I don't see any downsides to getting up and moving around, do you?

So if you’re still reading, here’s your sign to move. Set your timer and I’ll see ya back on the ‘gram in five minutes…😉

If you’re interested in more simple tips that will make a big impact, like this post, save it, and follow me! ⭐️

26/06/2023

About 5 weeks ago I started wearing a CGM (continuous glucose monitor) because I want to learn as much as I can about my nutrition. I eat almost all whole foods and *thought* I was doing a good job with my nutrition.

These are 3 things that I thought I was already doing well, but was surprised to learn I could improve upon based on feedback from my CGM.

💦 Drink more water!
Dehydration can lead to elevated blood sugar levels as it affects the balance of glucose in the bloodstream. Staying hydrated ensures that your body can effectively process and regulate glucose. I was sometimes seeing spikes on my monitor that didn't make sense or feeling a little light-headed during tennis even after fueling well prior... likely dehydration! I now try to get in 20-30oz before my first sip of coffee and hydrate better throughout the day.

👗 “Dress" my carbs better!
I already knew not to eat "naked carbs", but I quickly learned I wasn't dressing my carbs well enough! When you eat carbs without enough protein and fat, it can lead to rapid spikes in blood sugar levels due to their quick digestion and absorption in the body. This can lead to hunger and cravings and can send you on a blood sugar roller coaster!
Pairing your carbs with protein and healthy fats helps slow down digestion, providing a more gradual release of glucose into the bloodstream and promoting better blood sugar control. So if you've ever eaten a big bowl of oatmeal, a fruit smoothie, or a big carb-heavy meal and felt ravenous afterwards or can hardly keep your eyes open a few hours later - this is why!

🛑 Stop snacking!
I love my snacks and used to eat more snacks than large meals throughout the day. However, if you are constantly eating, you cannot digest AND take in food at the same time. Spacing out meals gives the body more time to process and regulate glucose levels, supporting better overall blood sugar stability. If you constantly consume carbs as snacks, you might be storing them as fat. I now have 3 larger meals that are full of protein, fiber, fat and carbs that literally keep me satisfied and full for HOURS.

⁉️ Did any of these things surprise you?

22/06/2023

I often have clients tell me, “I want to lose weight”, but what they really mean is, “I want to lose fat.” There’s a big difference between the two and if you’re going to do it correctly, you need to understand the difference. 💯

Drop a 🔥 if you want the deets about joining my next small coaching nutrition and fitness group so you can learn how to become a lean, mean fat-burning machine!!

🔥💪🏼🔥💪🏼🔥

22/06/2023

I often have clients tell me, “I want to lose weight”, but what they really mean is, “I want to lose fat.”

There’s a big difference between the two and if you’re going to do it correctly, you need to understand the difference. 💯

Drop a 🔥 if you want the deets about joining my next small coaching nutrition and fitness group so you can learn how to become a lean, mean fat-burning machine!!

💪🏼🔥💪🏼🔥💪🏼🔥

06/06/2023

❌ 𝗠𝘆𝘁𝗵: 𝗺𝘂𝘀𝗰𝗹𝗲 𝘄𝗲𝗶𝗴𝗵𝘀 𝗺𝗼𝗿𝗲 𝘁𝗵𝗮𝗻 𝗳𝗮𝘁!

There’s a common misconception that muscle weighs more than fat, but that’s NOT true. A pound of muscle weighs the same as a pound of fat. The truth is, muscle takes up LESS space than fat. If you lay a pound of fat next to a pound of muscle, the fat is going to look much looser and larger and the muscle will look smaller and more compact even though they both weigh a pound.

What this means for you is that when you begin burning fat and building muscle, it’s common for the scale to stay the same (or even increase). The good news is that even though you’re replacing fat with muscle, your body is shrinking in size because MUSCLE TAKES UP LESS SPACE!

I don’t know about you, but I’ve been waiting for the day that I can celebrate a strong body that ISN'T reliant on what the scale says. In fact, it's been well over a year since I've even stepped on a scale and I won't be getting on one anytime soon!! (not even at a doctor's office - did you know you can decline being weighed!?)

My coaching program not only teaches you how to 🔥 BURN FAT but also how to 💪 BUILD MUSCLE. Our strategies are science-backed and will turn you into a lean, mean, muscle-building machine!

If you want a 5-day sneak peek into my coaching program to jump start your goals, comment ☀️ below and I'll send you the details to join our FASTer Way 5-Day Summer Slimdown starting on June 19.

Get ready to achieve incredible results in just 5 days! This program includes expertly crafted meal guides, quick and effective workouts, and bonus trainings to help you burn fat, boost your health, and jump start your health goals!!

01/06/2023

Do you ever ask yourself the following questions:

✅ Where would I be today if I hadn’t taken control of my journey when I did?
✅ Where would I be if I had just started five years earlier?
✅ What would I feel like if I hadn’t wasted all these years saying, “One day…”?

I see you, mama. 👀 I ask myself similar questions sometimes as well. There’s only one difference, however. My thoughts aren’t coming from a place of disappointment in myself or from a place of frustration. They come from a place of curiosity and gratitude. Once these questions arise from a place of curiosity instead of disappointment, you’ll know you’re on the right track! 👏

The reality, however, is that the past doesn’t matter. All that matters is what you choose to do (or not do) today. 💯 The past is behind you and today is your only guarantee.

I challenge you to do what you need to do today for a better tomorrow! Can you switch to a curious mindset instead of one of defeat? 🎉

Drop a ✨ below if you’re ready to take on a healthy mindset while you’re building a better body! Remember, today’s actions will determine who you’ll be tomorrow.

31/05/2023

𝗗𝗿𝗼𝗽 𝗮 🙋‍♀️ 𝗶𝗳 𝘆𝗼𝘂’𝘃𝗲 𝗲𝘃𝗲𝗿 𝘀𝗮𝗶𝗱, “𝗠𝘆 𝗸𝗶𝗱𝘀 𝗮𝗿𝗲 𝘀𝗼 𝗽𝗶𝗰𝗸𝘆 𝘁𝗵𝗲𝘆 𝘄𝗼𝗻’𝘁 𝗲𝗮𝘁 𝘁𝗵𝗮𝘁. 𝗔𝗻𝗱 𝘁𝗵𝗲𝗿𝗲’𝘀 𝗻𝗼 𝘄𝗮𝘆 𝗜 𝗰𝗮𝗻 𝗺𝗮𝗸𝗲 𝘁𝘄𝗼 𝗺𝗲𝗮𝗹𝘀 𝗲𝘃𝗲𝗿𝘆 𝗻𝗶𝗴𝗵𝘁.”

If I’ve heard this once, I’ve heard it a thousand times. And it's usually used as an excuse as to why people can't eat healthy and reach their nutritional goals. 😉 Their family is picky and they don't want to have to make more than one meal so they put their own nutritional needs on the back burner.

Well, I’ve got a solution! It’s called a MAKE-YOUR-OWN MEAL BAR.

You can set up a "MYO" bar for a variety of meals such as pizza, tacos, and protein/rice bowls. Since you’re ultimately in charge Mom,😉 YOU get to choose the available ingredients and your family feels like they're making their own decisions! So YOU get to stay true to your goals without making separate meals for everyone in the house. This is also a great idea when having friends over!!

Check out how simple this idea is for protein bowls and then get creative with other ideas!
🍚 rice (brown and/or white)
🍚 protein - both ground beef and shredded chicken (prep a bunch of this so you have leftovers to use all week)
🍚 fruits/veggies - corn, avocado, mango, and other vegetables/fruits for toppings
🍚 nuts - cashews, walnuts, and or almonds
🍚 boiled eggs, chickpeas, edamame

The great thing about make-your-own meal bars is that everyone in the family gets to choose what goes into his or her meal! It’s a WIN-WIN for everyone! 🥳

Here are some other ideas:
🍕pizza bar
🌮 taco bar
🍳 omelette bar
🥣 smoothie bar

P.S. If you’re trying to teach your family better eating habits, you can throw in one rule when it comes to make-your-own meal bars. For example, everyone gets to choose what goes into his or her meal, but they must choose at least one green vegetable!

Have you ever tried this at home? Drop a 🙋‍♀️ below if you think you’ll implement this strategy with your family and friends! Lmk if you have any other MYO ideas!

Holly Haas Wellness

14/07/2023

12/07/2023

04/07/2023

02/07/2023

01/07/2023

27/06/2023

26/06/2023

22/06/2023

22/06/2023

06/06/2023

01/06/2023

31/05/2023

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