Resilience Training

What does consistency actually mean?

It’s easy to confuse consistency with doing everything exactly the same, every single day.

But consistency can be one small action you repeat that builds toward a habit.

Taking a walk. Adding vegetables to a meal. Setting aside time to wind down. Following through on the workout you planned.

The effort may look different from day to day. What matters is continuing to practice—and returning when you miss a day.

Build habits you can continue to come back to when life gets messy.

Ask yourself: “What is one thing I can do today that supports the habit I want to build?”

Then keep practicing that choice. Give it time to become familiar, manageable, and part of your routine.

💙💛 RTGym

Attitudes are contagious! Is yours worth catching? 💙

The way we approach our health can encourage those around us. Moving our bodies, nourishing ourselves, prioritizing sleep, and making time for recovery all help build healthy habits.

Some days, progress means showing up for a workout. Other days, it means slowing down, managing stress, and giving your body the rest it needs.

Encourage someone’s effort. Celebrate their small wins. Support their recovery—and give yourself that same kindness.

Exhibit an attitude of encouragement today and watch the responses around you.

Embrace the process. 💙

Quote of the day: “If your presence doesn’t make an impact, your absence won’t make a difference.”- commonly attributed to Trey Smith.”

I hear people say, “I’m just the…” and then name their role as if it makes their contribution small. But the way you show up can change someone’s day, the energy in a room, or the culture of a whole community.

You don’t need a title to make an impact. You can lead by caring, listening, encouraging, teaching, or doing your best with what’s in front of you. Those things matter. You matter.

We each have abilities that can help someone else. Imagine what happens when we bring those abilities together and use them for each other.

What’s one ability you can use to make an impact today?

Mindset is a trainable trait.

Most people naturally notice the negative first. We see what went wrong, what was lost, and what could fall apart before we recognize what might still be possible.

Even in sports, people don’t only watch to see who wins—they watch to see who loses, who breaks under pressure, and who makes the mistake that changes everything.

Training your mindset isn’t about forcing positivity or pretending difficult things aren’t difficult. It’s about finding balance within the discomfort and uncertainty.

It means asking:

What is this difficult moment teaching me?
What is it giving me that comfort never could?
What possibilities might still come from it?

You can acknowledge that something hurts while still believing it may shape you.

You can be uncertain about what comes next while remaining open to what could come next.

You can recognize the negative without allowing it to become the only thing you see.

Your first thought may be automatic—but the thought you choose to feed is trainable.

How you think affects how you perform.

Train your mind with the same intention you train your body.

Embrace the Process. 💙💛

Stability, mobility & flexibility are NOT the same thing.

They work together, but having one does not automatically mean you have the others.

Flexibility = how much a muscle or tissue can lengthen.
Think: How far can I stretch?

You can be very flexible and still lack the mobility or stability to actively control that range.

Mobility = your ability to actively move a joint through its available range of motion.
Think: Can I get there on my own?

You can have good mobility in a joint and still lack flexibility in other tissues or the stability needed to control that movement under load.

Stability = your ability to control and maintain a position when movement, force, or load is introduced.
Think: Can I own that position?

You can be very stable and strong in a certain range while still lacking mobility or flexibility.

That means:

You can be flexible without being mobile or stable.

You can be mobile without being flexible or stable.

And you can be stable without being mobile or flexible.

The goal isn’t simply to become “more flexible.”

It’s to develop the right combination of range, control, and strength for what your body needs to do.

Flexibility gives you range.
Mobility lets you access it.
Stability helps you control it.

And strength teaches you how to use it.

Let me re-introduce myself.

I’m Holly Winsor to some, Holly Torrez to others & Hollz to most.

I’m a Christian, daughter, youngest sibling, partner, mom, friend, gym owner, massage therapist, trainer/coach, and lifelong athlete.

I’ve competed in boxing, MMA, bodybuilding, and powerlifting as an adult. I’ve also spent more than 11 years navigating brain issues, over 40 concussions, two brain surgeries, brain cancer, and plenty of challenges that have shaped who I am.

Outside of coaching, I love learning, reading, writing, music, being outdoors/traveling, and of course athletics. I genuinely enjoy what I do so much that most days it doesn’t feel like work — I love educating myself and helping others learn too.

That’s why I call myself a Resilience Training Coach.

I coach the whole person — nervous system, mindset, movement, strength, recovery, and lifestyle.

My goal isn’t simply to make someone stronger in the gym.

I want to help people become STRONGER for THEIR LIFE!

Whether that means rebuilding after an injury, gaining confidence, learning to fuel your body, calming an overwhelmed nervous system, getting stronger, competing, or believing in yourself again — I want to help you BUILD TOOLS that carry BEYOND these four walls.

Resilience isn’t just something you HAVE. It’s something YOU TRAIN.

💙 Resilience Training
Embrace the Process.

Meditation

What is meditation?

I get asked this question a lot.

For me, meditation is the art and practice of letting go so I can focus on one thing at a time.

It doesn’t have to be complicated.

Sometimes it is as simple as:

I breathe in.
I breathe out.

Take a deep breath into your belly first, almost like you are pouring water into a cup. Fill the belly, then the ribcage, then the chest.

Then slowly pour it back out.

Again.

I breathe in.
I breathe out.

One of the ways I meditate is through a body scan.

I usually start at my feet and slowly work my way all the way to my head. At each part of my body, I stop and breathe into that area.

Then I practice letting it go.

“My foot is not mine. I give it up.”

If an area hurts, I may stay there longer. I breathe into the discomfort, acknowledge it, and work on releasing my attachment to it rather than fighting against it.

When I finally reach my head, I tell myself:

“My thoughts are not mine. I give them up.”

And yes…my mind wanders.

That is normal.

Meditation is not about never having another thought.

The practice is noticing when your attention has wandered and gently bringing yourself back.

For me, I come back to my breath and return to the last area of my body I was working through.

And meditation can look very different from person to person.

It can be prayer.
Counting your reps and sets.
Listening closely to the words in a song.
Focusing only on the sounds around you.
Walking.
Breathing.
Sitting in silence.

Sometimes it can even be a mindful drive where instead of mentally living ten minutes ahead of yourself, you are completely present with where you are.

The goal isn’t necessarily to “turn your brain off.”

It is learning how to direct your attention instead of allowing everything around you to constantly pull it away.

For my sessions, I usually use my Shakti mat, reflexology neck pillow and red light therapy. Sometimes I add Solfeggio tones or massage music, and occasionally a candle with a scent I enjoy.

That environment helps tell my body:

You can settle now.

For me, meditation helps me feel more emotionally balanced, more aware of my body, less consumed by discomfort, and more grounded.

Sometimes I meditate for five minutes.

Sometimes I stay there much longer.

But afterward, I often feel like someone flipped a giant light switch inside me from OFF to ON.

Or like I just stepped out of a shower mentally.

Clearer.
Quieter.
Reset.

Why practice meditation daily?

Because your mind is being trained every single day whether you realize it or not.

Every notification trains your attention.
Every worry trains your attention.
Every rushed moment trains your nervous system.

Meditation gives you an opportunity to intentionally practice the opposite:

Presence.
Awareness.
Breathing.
Patience.
Focus.
Letting go.

You don’t need an hour.

You don’t need special equipment.

You don’t even need complete silence.

Start with five minutes.

Breathe in.

Breathe out.

Notice where you are holding tension.

Let one thing go.

Then come back tomorrow and practice again.

Because meditation isn’t really about becoming good at sitting still.

It is about becoming better at returning to yourself.

💡 DID YOU KNOW?

I often tell clients:

Your feet are like your body’s second brain.

They constantly send information to your nervous system about pressure, balance, and where you are in space. If that information is poor, your brain has to make movement decisions with faulty input.

Balance is the reaction to the action.

If your feet can’t create a solid connection with the ground, the problem doesn’t stay at your feet.

It travels up the kinetic chain.

Feet ➡️ Ankles ➡️ Knees ➡️ Hips ➡️ Pelvis ➡️ Spine

Where the pelvis goes, the rest will follow.

When the feet lose stability, the pelvis often begins to compensate. Over time, that can contribute to poor movement patterns, reduced hip function, and the back taking on work it wasn’t designed to do.

Then one day someone says…

“I just lost my balance.”

“My back went out.”

“My knees keep hurting.”

Was it really that one moment?

Or was it thousands of steps, months of compensation, and years of your body adapting to a weak foundation?

Instead of asking, “Where does it hurt?”

Start asking, “Where did the chain begin?”

Sometimes the answer isn’t in your back.

It’s under your feet.

👣 Build from the ground up. Root your feet. Position your pelvis. Let the rest of your body do what it was designed to do.