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Hollie Philippa


Vital Statistics
Height: 1m62cm
Competition Weight: 56kg
Body fat: 9% - 15%

26 year old Hollie Philippa from Cheshire is a full time Personal Trainer and Fitness Model, who from a young age loved sport and the idea of being fit and healthy; from representing her school in athletics, to climbing the famous Snowdon Mountain.

She loved how being active allowed her to strive to be the best she could be, as well as teaching her the importance of goal setting.

Lifting weights is now Hollie's passion. Strength training and lifting weights allows her to make amazing improvements not only to her body, but also her mind and soul. She has learnt how it can help regulate her hormones as well as lowering body fat %. Hollie has used weight training to build a body that is a mean lean healthy machine!

We spoke to Hollie to get the nitty gritty on her life, just how long it has taken to build her fantastic physique and what her ultimate cheat meal is!

Hollie Philippa in the gym

Training Plan

When I compete I adjust my training rather than do cardio. I increase reps weekly keeping the weights heavy and reduce recovery time. I may start with 10 reps on every exercise and every 2 weeks increase this by 2 reps until I'm hitting 20 reps with the same weight I started with.

This for me is high impact, strips the fat and burns the calories allowing me a nice full diet. I have found in the past that cardio reduces my muscle size which is not good for a small natural bodybuilder like me.

Example Glute Plan:

  • Straight leg dead lifts
  • Bulgarian split squats
  • Walking Lunges with 16kg kettle bells
  • Step ups (onto a bench)
  • Leg Press until failure

My favourite exercise of all time being the walking lunge with either kettlebells or a barbell.

 

 

 

 

 

 

Diet

Food - what an amazing thing! How grateful am I that I get to eat amazing fresh food and rarely go hungry and I never ever count a calorie.

Now of course if you are prepping for a show it is important to count your macros, however I follow the Paleo and Ketogenic diets for peak performance.

I include lots of fresh good quality grass fed meat, green veggies, almond butter, cashew nuts and Bulletproof Coffee. I don't like to look at the calories, rather at the ingredients. It's all about the quality of the food you are consuming.

Meal Plan

  • Breakfast:
    Bulletproof coffee
  • Snack:
    Spoonful of coconut oil and almond butter
  • Post Work Out:
    protein shake with almond milk and ice (30 minutes after training)
  • Lunch:
    Chicken with green veg and cream cheese.
  • Snack:
    Protein balls (homemade)
  • Dinner:
    White fish with veg, olives, sundried tomatoes, cottage cheese and green pepper
  • Snack:
    2 x cubes of organic dark chocolate
  • Drink:
    Lots of filtered water, tea with almond milk

Hollie Philippa full body

When you started training how long was it before you noticed a change in your physique?

It can be a slow process if performed correctly and in a healthy way. I would say 12 months until I really noticed a difference in my physique and aesthetically.

What advice would you give to those wanting to achieve their dream body?

Stay motivated! Create a vision that makes you want to jump out of bed every morning, which adds zest to your life and encourages you to hit the gym. Set yourself small, medium and long term goals and never lose sight of them. Choose a role model or someone who inspires you.

What area of your body do you enjoy working out the most and why?

Legs! Call me crazy but after a heavy leg session it means I can eat more food.

What about cardio are you a fan?

Hell yes! I love the stepper in the morning, I do 30 minutes and I will play motivational videos to get me in the zone for the day.

Do you listen to music at the gym? What’s your favourite workout track/artist/album?

Hollie Philippa legs

House music always gets you in the zone, however I also love Kid Ink and Linkin Park at the moment. I often play soundtracks via Soundcloud. Check out the Shredz mixes too they are awesome and great for a hardcore HIIT session.

What motivates you when you don't want to train or when you want to eat rubbish?

I usually have an event or photo shoot that I need to train for or look in peak condition for, this will be my main driver. But I also do it to feel and look good and to inspire others. When you eat processed foods it really affects your performance and your way of thinking, you have to fuel your body well if you want results.

Do you have a favourite motivational quote?

Be the best version of you that you can be. Stay motivated and dream big!

Some say health & fitness is all in the mind how true have you found this to be?

So true! Meditation is also a huge part of my programme. Sometimes all a person needs within a crazy busy day is 10 minutes of head space, time to refocus. The mind is the most important part of fitness as it's the driver in motivation and control.

It's the difference between food prep and reaching for an easy processed snack, it's the difference between giving in to the fish and chips over chicken and veg, and it's the difference between that extra set and giving up.

What are your biggest achievements?

Getting to where I am today and turning my passion into my career and having the opportunity to inspire others on their own journey.

Hollie Philippa beach body

How important is a healthy, balanced diet?

Very important, it is all about balance. We have to enjoy our food, otherwise where is the fun?!

Do you use supplements? If so what do you use?

Of course! I supplement with Omega 3, Vitamin C and Magnesium.

Which three whole foods could you simply not live without?

Dark chocolate, Bulletproof coffee, Peanut butter! My all time favourites, these foods make me very happy!

Extra lean burger and Sweet potato fries

What's more important - hitting the gym or eating right?

EATING RIGHT!

Are there any foods you would never put into your body?

Any highly processed food.

Do you have cheat meals? What would you have?

Oh yes! My all time cheat meal would be a steak burger with lots of melted cheese, BBQ sauce, sweet potato fries and onion rings! YUM!

Do you drink alcohol?

Rarely.

What's your favourite Muscle Food product?

Nuts N More peanut butter and protein bread is awesome too!

Hollie Philippa full length

What is your next goal?

To enter a physique competition - Miami Pro
To travel internationally with Best Life on tour

If you could give one bit of advice to those just beginning to train - what would it be?

Stay motivated and keep going, give yourself 3 months to get in the zone and never get dishearted at not seeing instant results. Trust the process.

Is there anything else you'd like to add?

Stay motivated! Stay awesome! Eat well! Train hard! Be happy!