Holly Lillinger takes it seriously in her gym clothes. A new social media post shows the fitness coach meditating at a surf retreat in the Dominican Republic. “For those who prioritize health, @Parallel.surf offers the perfect opportunity to continue your surf training and stay active even on vacation. Even if you want to catch a wave , even if you want to practice mindfulness, we have your back,” the center captioned the Instagram post. How does she approach food, fitness, and self-care? Here’s everything you need to know about her lifestyle.
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“Fuel is extremely important when working out,” says Nike master trainer Holly Lillinger. “You can’t perform without proper fuel, and if you don’t eat properly after a workout, you’re generally missing out on all the benefits of that workout,” Holly told GoodRX. The two most important nutrients to include in your pre-workout meal are protein and carbohydrates. “When I say ‘carbs,’ I’m not talking about cookies and pasta. I’m talking about whole grains, fruits, and vegetables,” she says.
What’s her go-to weeknight dinner? “It’s either sushi (my favorites are sashimi and sushi rolls) or rare steak and vegetables,” she says. She always has an avocado on hand. “That’s my first aid!” she says. What food does she never buy? Processed meat. As for what to eat before a workout, “It depends on the time of day and how much time you have before your workout. I like to eat fruit in the morning before my workout. At noon, I like to eat fruit. You can have protein like chicken or egg slices.” Post-workout: I love a good smoothie with protein and veggies. My favorite proteins right now are peas and collagen,” she told Nutritious Life.
Holly works out six days a week. “I teach indoor cycling at Cyc, and it’s my passion,” she told Nutritious Life. The Cleveland Clinic explains that cycling, a low-impact aerobic exercise, is great for building muscles, improving strength and flexibility, and improving balance. It can also improve your mental health and improve other health conditions such as arthritis.
How does she stay active outside of the gym? “I’m a big surfer. If I could surf every day, I would. This is heaven,” she exclaims. According to the Australian Government’s Better Health, surfing provides many health benefits, including increased cardiovascular fitness through paddling, shoulder and back strength, and leg and core strength that paddling improves. “Once you get up on the board, strong legs and a strong core will keep you standing,” they say.
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“I like to sleep a lot. I also need a lot of alone time. I need to recharge my energy by being alone. During the normal day, I give a lot to other people, so I don’t like partying. “And socializing is not a big part of my life,” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough Z can lift your mood, promote heart health, regulate blood sugar levels, improve mental function, and strengthen your immune system. It helps you recover, reduces stress, and promotes weight loss.
What is her go-to tool for managing stress? “Meditation. I meditate for at least 10 minutes every morning,” she says. “Meditation may help you cope with the information overload that accumulates on a daily basis and causes stress,” says the Mayo Clinic. The advantages are:
Gain a new perspective on stressful situations Develop stress management skills Increase self-awareness Focus on the present Reduce negative emotions Increase imagination and creativity Increase patience and tolerance Reduce resting heart rate Lowers resting blood pressure Improves sleep quality
