Holly Brown Fit

[hollybrownfit]

Cooked a hearty baked falafel for lunch, topped with watermelon seed butter (instead of the traditional tahini) The taste is VERY similar (slightly bitter and creamy) - - - 🍎Vegan Macro Coaching Soy-Free high protein meal plan comes FREE with purchase of any program! 8 Meal Plans (34 recipes!) _ *Properly balance your hormones *Improve your digestion *Improve Adrenal Fatigue *Build lean muscle and burn belly/thigh fat 🌎www.HollyBrownFit.com 📩[email protected] _ _ #hollybrownfit #vegan #veganfitness #vegansofig #vegancommunity #veganbodybuilding #vegansofinstagram #veganrecipes #veganfitnessfood #fitnessfood #veganfood #protein #veganprotein #vegansofig #vegancommunity #veganbikinicompetitor #nutrition #bodybuilding #fitfam #veganathlete #veganlife #veganlifestyle https://www.instagram.com/p/B--GQQ4Bnwe/?igshid=14cs86yjwd5um

[hollybrownfit]

Working on my physical and mental health at home following my home workout program during this lockdown 💪💕 (link in bio) - You will find an excuse or you will find a way! 👍 - _ - 🍎Vegan Macro Coaching *Properly balance your hormones *Improve your digestion *Improve Adrenal Fatigue *Build lean muscle and burn belly/thigh fat 🌎www.HollyBrownFit.com 📩[email protected] - - 👖 Eco-friendly leggings from @annemulaire - - 👎Ditch your Lululemon 👎Ditch your Gymshark No ones wearing that anymore _ _ #hollybrownfit #veganfitness #veganbikinicompetitor #veganbodybuilding #vegansofinstagram #igfitness #igfit #veganathlete #veganlife #veganlifestyle #fitness #bellyfat #workoutvideos #workoutvideo #workoutmotivation #workout #workouts #workoutplan #exercise #exercises #exercisevideo #weightloss #weightlossmotivation #bikinifitness #fitgirlsguide @gym_videos @workoutvideos @gymgirlvids @workoutvideos_ @gym_videos https://www.instagram.com/p/B-cYB4AB2QQ/?igshid=1r4b30a8o5ubz

[hollybrownfit]

Even when tying to be elegant, I can not hide that bicep 💪😂 - You can’t diet and exercise away insecurities and self hate. - If you don’t know how to show yourself kindness when you’re a size 18, you won’t know how to do it wearing a size 4. - There will always be someone who can’t see your worth. Don’t let it be you. - - - Custom cotton lined dress making this fitness lady feel so elegant by @marimofashion - _ _ 🌎www.HollyBrownFit.com _ #hollybrownfit #vegan #vegansofig #vegancommunity #veganlife #vegansofinstagram #veganluxury https://www.instagram.com/p/B-U52TQBXZ5/?igshid=dmncfo80ykn9

[hollybrownfit]

Let’s face it, if you’re gonna get a virus from anywhere, it’s probably the gym. #germcity - Stay active with me at home during lock down (link in bio) _ What are you doing to stay fit at home? - - Stay healthy everyone!🤧💕 - _ _ — - - - - #hollybrownfit #veganfitness #veganbikinicompetitor #veganbodybuilding #vegansofinstagram #homeworkouts #homeworkout #homeworkouts_4u #homeworkoutvideos #workoutvideos #workoutvideo #exercisevideo #weightlossmotivation @homeworkoutsprogram @homeworkoutsvideos @homeworkouts_4u @workoutvideos @workoutvideos_ @home.exercises @home_workouts_dailyx https://www.instagram.com/p/B9zAiMsBBDW/?igshid=zjbn8haoglc5

[hollybrownfit]

Sneak peek at some of the delicious, high protein recipes in the works for new meal plans (and a new website! :) _ _ *Properly balance your hormones *Improve your digestion *Improve Adrenal Fatigue *Build lean muscle and burn belly/thigh fat 🌎www.HollyBrownFit.com 📩[email protected] _ _ #hollybrownfit #vegan #veganfitness #vegansofig #vegancommunity #veganbodybuilding #vegansofinstagram #veganrecipes #veganfitnessfood #fitnessfood #veganfood #protein #veganprotein #vegansofig #vegancommunity #veganbikinicompetitor #nutrition #bodybuilding #fitfam https://www.instagram.com/p/B7uN4jThyP-/?igshid=19jn8iu5y6cwk

[hollybrownfit]

Mung Bean Waffles with Chickpea Scramble! A yummy soy-free, gluten free breakfast recipe (link in bio) - - 🍎Vegan Macro Coaching Soy-Free high protein meal plan comes FREE with purchase of any program! 8 Meal Plans (34 recipes!) _ *Properly balance your hormones *Improve your digestion *Improve Adrenal Fatigue *Build lean muscle and burn belly/thigh fat 🌎www.HollyBrownFit.com 📩[email protected] _ _ #hollybrownfit #vegan #veganfitness #vegansofig #vegancommunity #veganbodybuilding #vegansofinstagram #veganrecipes #veganfitnessfood #fitnessfood #veganfood #protein #veganprotein #vegansofig #vegancommunity #veganbikinicompetitor #nutrition #bodybuilding #fitfam #veganathlete #veganlife #veganlifestyle https://www.instagram.com/p/B7RwPMkhV-i/?igshid=14ksn60kx6ebk

[hollybrownfit]

Three High Protein Vegan Breads 🙌🌱 ‪1. @thinslimfoods Love the taste bread‬ ‪2. @onedegreeorganics lentil bread‬ ‪3. @Chompies protein bread‬ - - 🍎30 Day Vegan At Home Exercise Program 8 Soy-Free high protein meal plans (34 recipes!) 🌎www.HollyBrownFit.com 📩[email protected] _ _ #hollybrownfit #vegan #veganfitness #vegansofig #vegancommunity #veganbodybuilding #vegansofinstagram #veganrecipes #veganfitnessfood #fitnessfood #veganfood #protein #veganprotein #vegansofig #vegancommunity #veganbikinicompetitor #nutrition #bodybuilding #fitfam #veganathlete #veganlife #veganlifestyle https://www.instagram.com/p/B7E3FRahVUJ/?igshid=1j43jozr44ry

[hollybrownfit]

🍎Vegan Macro Coaching🌱 •Stubborn Belly or Thigh Fat that just won't budge? •Painful, Irregular Periods? •Digestive issues? _ Hormonal issues are our bodies way of telling us something is wrong. - From food choices, environmental pollutants (or you emotional environment), stress, genetics, etc. can all affect our hormonal balance. - Irritability, fatigue, irregular or painful menstrual cycles, brain fog, feeling tired, unhappy and perpetually overwhelmed, love handles, hair loss, feeling like you’re constantly running from task to task, poor sleep, headaches, skin problems, low energy, vaginal dryness- all of these symptoms are driven by hormonal imbalances. - Sign Up for One-on-One Coaching www.HollyBrownFit.com 🌱 _ 6 Week Macro Coaching Includes: • Custom calculated macros. This includes how many grams of Carbohydrates, Fats, and Protein you will be required to eat each day. • Personalized Vegan Meal Plan (ONE), based on your current starting point, goals, allergies/intolerances/food preferences. - • Weekly Check In's and Weekly Macros Adjustments • Private Facebook Group for Support and Accountability • IIFYM (Flexible Dieting) approach • Macros eGuide (Covers how to calculate your own Macros, What's IIFYM and How to use MyFitnessPal and Carb Cycling) • Includes Recipes and Sample Meal Plans • Tips on the Best Pre & Post Workout Meals. - • Vegan Grocery Shopping List. - • Supplement recommendation for athletes but are NOT mandatory to purchase. - •Free 6-week Access to website (over 60+ Nutrition articles, over 80+ Vegan Recipes, FOUR 30-Day At-Home Workout Programs, Gym Workouts, Outdoor Workouts) _ _ Openings available for Men and Women _ _ Have a Question? Email me! [email protected] - - - #hollybrownfit #vegan #veganfitness #vegansofig #vegancommunity #veganbikinicompetitor #veganbodybuilding #vegansofinstagram #igfitness #igfit #bodybuilding #fitfam #veganathlete #bellyfat #workoutvideos #workoutvideo #workoutmotivation #workout #workouts #workoutplan #exercise #exercises #exercisevideo #weightloss #weightlossmotivation #bikinifitness https://www.instagram.com/p/B5Azq2UBYzJ/?igshid=1loq5sc0cgdan

[hollybrownfit]

Postpartum Tips 🍼 👶 | Now that I’m 4 weeks postpartum, I wanted to share a few tips/items I’ve found helpful (not sponsored). - 1. @bellefit Postnatal compression girdle. Research supports wearing an abdominal wrap to help support your pelvis and abdominal wall after a cesarean birth, as well as a vaginal birth, to provide external support to the tissues that have been stretched/compressed, while internal support is retrained with restorative exercises ( post on restorative exercises coming soon!) - A compression girdle will NOT “burn belly fat” or “give you abs”. They ARE designed to help support your core after pregnancy, decreasing uterine swelling (shrink the uterus) by encouraging the body to remove excess fluid, as well as provides extra support for the lower back. - 2. @curvematernity Zero Waste Washable Nursing Pads - These work so well! Breathable and 4 layers of protection. 3. Breastfeeding- (this is NOT a knock on exclusively formula fed babies) _ Women who breastfeed have been found to return to their pre-pregnancy weight more quickly and the uterus returns to its normal size more rapidly. - Your calorie needs actually increase if you are breastfeeding to an extra 500 calories a day (milk production requires about 800 additional calories a day). - Three hundred of these calories come from your stored body fat, meaning this is the only time that your body is BURNING BODY FAT simply feeding your child. - This leaves an additional 500 calories that your body needs that must come from your diet. - 4. Drink more water and eat plenty of water and fiber rich fruits and vegetables. While your calorie needs are higher breastfeeding, you should still aim to incorporate nutritious foods- plenty of fruits, vegetables, whole grains and plant-based protein. - - 🤰Vegan Pre/Postnatal Fitness Program coming soon! Sign up for the mailing list and be the first to know. 🌎www.HollyBrownFit.com 📩[email protected] _ _ #hollybrownfit #pregnancy #veganpregnancy #fitmom #veganmom #momlife #veganpregnancyfitness #pregnancyfitness #postnatal #postnatalfitness #momtruth #momprobs https://www.instagram.com/p/B2eF7PDB2HE/?igshid=xl4id3b8yh78

[hollybrownfit]

Vegan Pregnancy Vitamins | Zinc🤰🌱 Iodine deficiency in pregnancy and early childhood is the single most important preventable cause of brain damage. Iodine needs are high in pregnancy to be sure your baby gets enough iodine for brain development. _ Three-quarters of a teaspoon of iodized salt provides enough iodine to meet the RDA for pregnancy. If you don’t use this much salt, or use sea salt (or other noniodized salt), you may need an iodine supplement. _ Sea vegetables like nori and kombu can provide some iodine, but amounts are variable. Arame, hiziki, and kimbu are high-iodine sea vegetables, but because excess iodine can cause health problems for you and your baby, you should limit use of these high-iodine sea vegetables during pregnancy. _ Many prenatal supplements contain iodine, but not all. _ The American Thyroid Association recommends that pregnant women take daily prenatal vitamin that contains 150 micrograms of iodine. _ ~GET EDUCATED~ _ www.TheVeganRD.com and www.Veganhealth.org are both informative sites by Vegan Registered Dietitians. _ Purchase, “The Everything Vegan Pregnancy Book” by Reed Mangels for answers to your vegan pregnancy nutrition questions. _ Checkout out www.Plantbaseddoctors.org to find a vegan RD in your country, or ask your health care provider for a referral- most hospitals have RDs who provide outpatient counseling. _ _ 🤰Vegan Pre/Postnatal Fitness Program coming soon! Sign up for the mailing list and be the first to know. 🌎www.HollyBrownFit.com 📩[email protected] https://www.instagram.com/p/B1T2wf0BZj5/?igshid=fbmo9ahttjmm

[hollybrownfit]

How Much Weight to Gain When Pregnant | Vegan Pregnancy Fitness 👶🌱💪 _ First, Pre-pregnancy weight (GAINING if you’re underweight, Losong if you’re overweight) is important before you even conceive. You’ll conceive more easily, have less chance of miscarriage, encounter fewer health risks during pregnancy and have a higher chance of giving birth to a healthy baby. _ Weight gain DURING pregnancy includes weight from: • Fetus • Placenta • Amniotic fluid • Extracellular fluid • Uterus and breast tissue • Increase in blood volume • Fat tissue _ You should gain weight gradually during your pregnancy, with most of your weight gained in the second and third trimester. _ • Underweight women should gain 28 to 40 pounds. _ • Overweight women may need to gain only 15 to 25 pounds during pregnancy. • Average weight women should gain 25 to 35 pounds after becoming pregnant. _ Aim to gain: • 1 to 4 pounds total during the first trimester (3 months)- you’re usually to busy 🤮to gain weight anyways 🤢 • 2 to 4 pounds per month (1 – 2 pounds per week) during the second and third trimesters (4th through 9th months) _ Add and extra 100-300 calories per day during the first trimester, and an extra 300-500 calories each day second/third trimester to add one pound of body weight per week. _ Chose nutritious, calorie dense foods such as nut butters spread on sprouted grain bread, trail mix or high calorie smoothies over fast food, potato chips and cakes. _ 🤰Vegan Pre/Postnatal Fitness Program coming soon! Sign up for the mailing list and be the first to know. 🌎www.HollyBrownFit.com 📩[email protected] _ _ #hollybrownfit #fitpregnancy #healthypregnancy @pregnancyworkout @pregnancy.advice @pregnancyfitness #veganpregnancy #veganpregnancyfitness #pregnancyfitness #prenatalfitness #postnatalfitness #pregnancydiary #veganmom #pregnantbelly #pregnantlife #pregnantmom #veganbaby #veganfitness #veganbodybuilding #yesthebump https://www.instagram.com/p/B1GcrBphZCT/?igshid=waw2tis3znud

[hollybrownfit]

Vegan Pregnancy Vitamins | Zinc🤰🌱 Zinc requirements go up with pregnancy.   Coincidentally, the amount of zinc that you absorb from meals increases also.   _ The following foods are especially good plant zinc sources: * Zinc-fortified breakfast cereals * Wheat germ  * Beans (Adzuki, Chickpeas, Black-eyed peas) * Tahini * Lentils * Peanuts, peanut butter _ Just as with iron, however, phytates and other substances in foods from plants can interfere with zinc absorption. _ 1. Including a food with vitamin c (citrus, tomatoes, cabbage, broccoli, etc.) can boost zinc absorption. 2. Zinc is better absorbed from yeast-raised breads than from quick breads or muffins that are leavened with baking powder or baking soda.  3. Zinc absorption is higher from fermented foods like sauerkraut, soy sauce and tempeh. 4. Sprouting grains and beans reduces their phytate content and makes it easier to absorb zinc.  5. Prenatal supplements also typically contain zinc. 6. RDA for zinc is 11mg daily. _ ~GET EDUCATED~ _ www.TheVeganRD.com and www.Veganhealth.org are both informative sites by Vegan Registered Dietitians. _ Purchase, “The Everything Vegan Pregnancy Book” by Reed Mangels for answers to your vegan pregnancy nutrition questions. _ Checkout out www.Plantbaseddoctors.org to find a vegan RD in your country, or ask your health care provider for a referral- most hospitals have RDs who provide outpatient counseling. _ _ 🤰Vegan Pre/Postnatal Fitness Program coming soon! Sign up for the mailing list and be the first to know. 🌎www.HollyBrownFit.com 📩[email protected] https://www.instagram.com/p/B1EC311BLm5/?igshid=rmgjstmg7wui

[hollybrownfit]

TVA Breath | Pregnancy Fitness💪🤰 The transversus abdominis (or TVA) breath exercise is designed to keep pregnant women’s deep core muscles active while they’re expecting. _ Excellent for helping low back & pelvic pain, preventing abdominal separation, and healing separation post pregnancy, the stronger & more flexible you can get your pelvic floor muscles the easier your labor. - Isn’t this hurting the baby??! - The baby is completely safe. The reason the belly gets smaller is NOT because you are “sucking it in”, or “drawing your belly button to your spine”. With the TVA breath, the transverse abdominals curl around the baby, lift the pelvic floor, and raise the baby into the rib cage, giving your baby a gentle hug. _ _ 🤰Vegan Pre/Postnatal Fitness Program coming soon! Sign up for the mailing list and be the first to know. 🌎www.HollyBrownFit.com 📩[email protected] _ - #hollybrownfit #fitpregnancy #pregnancytips #pregnancyproblems #pregnancyworkout #pregnancyfitness #veganpregnancy #veganpregnancyfitness #pregnant #healthypregnancy #fitmom #pregnancy #pregnancydiary #veganmom #pregnantbelly #pregnantlife #pregnantmom #veganbaby #pregnancy #pregnancylife #pregnantbelly #prenatalfitness https://www.instagram.com/p/B05qVQ3BpdM/?igshid=1mjd8rmagqa3n

[hollybrownfit]

Client spotlight💪🌱 "I have been active (running, biking, weight lifting) for the last 16 years. Holly not only gave a fresh air to my workouts, but most importantly, she taught me to have balance in my workouts; before, I used to go at 200% at the gym and then be so drained that didn’t want to move for the rest of the day AND so hungry that I would eat anything and everything! Now, with her training, I train all my muscles and feel the “burn” every time I train, but the feeling-like-dying-and-eating-everything after training is gone! I should also say that I love how approachable and easy to contact she was during the whole 6 weeks of my program. On the nutritional aspect, I liked that she was up to date on nutritional trends and research. Will definitively go back to her for another round of training!" - _ 🍎Vegan Macro Coaching *Properly balance your hormones *Improve your digestion *Improve Adrenal Fatigue *Build lean muscle and burn belly/thigh fat 🌎www.HollyBrownFit.com 📩[email protected] _ _ #hollybrownfit #vegan #veganfitness #vegansofig #vegancommunity #veganbikinicompetitor #veganbodybuilding #vegansofinstagram #igfitness #igfit #fullbodyworkout #strength #cardio #nutrition #bodybuilding #fitfam #veganathlete #veganlife #veganlifestyle #fitness #bellyfat #workoutvideos #workoutvideo #workoutmotivation #workout #workouts #workoutplan #exercise #exercises #exercisevideo #weightloss #weightlossmotivation #bikinifitness #fitgirlsguide https://www.instagram.com/p/B0GVkx3hQCY/?igshid=lflhsek2bmxe

[hollybrownfit]

Vegan Pregnancy Vitamins | B-12 🌱🤰 Vitamin B12 plays an important role in the development of the baby’s brain and nervous system.  Deficiencies are rare but can include developmental delays, difficulty walking, and permanent damage to the nervous system.  _ Vitamin B12 stored in your body may not be available for transportation through the placenta or in breast milk to your baby, but, B12 from diet or supplements is.  That’s why it’s important to get B12 every day from food or supplements.   _ Supplements: #Devavitamins is a great, affordable brand Fortified foods include: * Marmite yeast extract * Nutritional yeast * Breakfast cereals (check the label) * Plant milks (check the label) - Miso, shiitake mushrooms, tempeh, sourdough bread and umeboshi plums are not reliable sources.   _ Before you are pregnant, you need 2.4 micrograms of vitamin B12 daily; once you are pregnant, the amount increases to 2.6 micrograms.  A food or supplement containing at least 45 percent of the DV will provide enough to meet these needs. _ _ ~GET EDUCATED~ _ www.TheVeganRD.com and www.Veganhealth.org are both informative sites by Vegan Registered Dietitians. _ Purchase, “The Everything Vegan Pregnancy Book” by Reed Mangels for answers to your vegan pregnancy nutrition questions. _ Checkout out www.Plantbaseddoctors.org to find a vegan RD in your country, or ask your health care provider for a referral- most hospitals have RDs who provide outpatient counseling. _ _ 🤰Vegan Pre/Postnatal Fitness Program coming soon! Sign up for the mailing list and be the first to know. 🌎www.HollyBrownFit.com 📩[email protected] _ _ #hollybrownfit #pregnancy #veganpregnancyfitness #pregnancyfitness #pregnancydiary #fitpregnancy #vegan #veganfitness #vegansofig #vegancommunity #veganbodybuilding #vegansofinstagram #vegansofig #vegancommunity #veganbikinicompetitor @pregnancyworkout @pregnancy.advice @pregnancyfitness #veganpregnancy https://www.instagram.com/p/Bz77uQ7hhLS/?igshid=fqggf5vgch9y

[hollybrownfit]

Client spotlight! Ever cut calories, or went on one of those marathon training running programs? You lost weight but remained a “pear” shape, with little to no change in the hip, butt, and thighs? You will often end up a smaller but more pronounced pear shape, and if you lost muscle, a more mushy pear as well. - “I have done many other programs in the past in pursuit of 'losing weight' and if there is one thing I have learnt is that it is a lifestyle, not a crash temporary fix. In Holly I saw someone who really cared about that and with the right expertise and direction to help me get there. _ Working with Holly also meant regulating my menstrual cycle. I haven't had a regular cycle for as far as I can remember (but even more irregular within the past 2 years) and within the first 2 weeks of holly introducing me to seeds cycle, my cycle came bang on time and stayed regular since! i cannot even tell you how happy I am!” - 🍎Vegan Macro Coaching *Properly balance your hormones *Improve your digestion *Improve Adrenal Fatigue *Build lean muscle and burn belly/thigh fat 🌎www.HollyBrownFit.com 📩[email protected] - _ #hollybrownfit #vegan #veganfitness #vegansofig #vegancommunity #veganbikinicompetitor #veganbodybuilding #vegansofinstagram https://www.instagram.com/p/Bz0JtqbBWCD/?igshid=lrvxtk1sy4mr

[hollybrownfit]

Vegan Summer Ice Cream Recipes! 🍦🌱 Sharing my favorite healthy and high protein ice cream recipes on the website today ❄️🍦(link in bio) Let me know your favorite! _ _ Soy-Free high protein meal plan comes FREE with purchase of any program! 8 Meal Plans (34 recipes!) _ www.HollyBrownFit.com (link in bio) _ _ 🍎Vegan Macro Coaching *Properly balance your hormones *Improve your digestion *Improve Adrenal Fatigue *Build lean muscle and burn belly/thigh fat 🌎www.HollyBrownFit.com 📩[email protected] _ _ #hollybrownfit #vegan #veganfitness #vegansofig #vegancommunity #veganbodybuilding #vegansofinstagram #veganrecipes #veganfitnessfood #fitnessfood #veganfood #protein #veganprotein #vegansofig #vegancommunity #veganbikinicompetitor #nutrition #bodybuilding #fitfam #veganathlete #veganlife #veganlifestyle @veganrecipevideos https://www.instagram.com/p/BzxkCp7hU-_/?igshid=1d1ofpzu8eu4k