The Holistic PT

The Holistic PT CoreFitness Tutukaka, Functional fitness coach, Les Mills instructor, XPT Breathwork Coach. Empowering & facilitating positive transformation

Certified Ayurveda instructor, Meditation teacher and Intuitive Life Coach.

02/06/2026

3 Ways To Reset Your Nervous System In Under 2 Minutes

Feeling stressed, overwhelmed, stiff, wired… or just needing a quick reset?

Here are 3 simple nervous system tools you can try in under 2 minutes:

✨ Grounding movement + breath
✨ Posture + breathing reset
✨ Physiological sigh / breath reset

Simple, practical tools you can use in everyday life — before work, after training, during a busy day, or anytime you need to reconnect with your body.

Small resets matter ✨

Which one would you try first?

Low motivation? Poor sleep? Brain fog? Feeling flat during workouts?Sometimes we look for a more intense workout, more d...
02/06/2026

Low motivation? Poor sleep? Brain fog? Feeling flat during workouts?

Sometimes we look for a more intense workout, more discipline, or the “perfect” plan…

…but sometimes the conversation starts with fueling your body consistently.

A few simple reminders:

✨ Fuel within the hour of waking
✨ Refuel after training or exercise
✨ Eat throughout the day - not just at the beginning and end
✨ Include protein across your meals

Supporting your body doesn’t need to be all-or-nothing.

Often, the simple foundations can make a bigger difference than we think 🤎

NEW CLASS | PRIMAL MOVEMENT WITH DYLAN 🌿We’re excited to welcome Dylan to the team at Core Fitness Tutukaka.A structural...
31/05/2026

NEW CLASS | PRIMAL MOVEMENT WITH DYLAN 🌿

We’re excited to welcome Dylan to the team at Core Fitness Tutukaka.

A structural engineer and somatic life coach based on the Tutukaka Coast, Dylan brings a unique blend of movement, nature, and whole-body wellbeing to his work.

With a background in yoga, qigong, primal movement, freeform dance, hiking, rowing and lifting, Dylan’s approach is rooted in moving the way humans were designed to move - responsive, adaptable, strong and connected.

His Primal Movement Classes begin tomorrow (Tuesday) and combine:

✨ Animal Flow movement
✨ Functional kettlebell training
✨ Mobility + restoration
✨ Nature-inspired movement principles

This is movement as medicine - grounded, functional, and built for the whole person.

📍 Core Fitness Tutukaka
🕕 Tuesdays | 6:00–7:00pm
✔️ All levels welcome
✔️ No experience needed

Fun fact: Dylan is a mix of South African, American, Kiwi - with Dutch & Scottish roots 🌍

Come along, move differently, and experience what your body is truly capable of.

Women’s health isn’t just about workouts, nutrition or ticking every box perfectly.It’s about understanding the real loa...
31/05/2026

Women’s health isn’t just about workouts, nutrition or ticking every box perfectly.

It’s about understanding the real load you’re carrying - physically, mentally and emotionally.

Sometimes the first step isn’t pushing harder… it’s actually taking a step back and asking: What do I need right now?

You’re not meant to balance everything alone.

What’s one thing you could take off your plate this week? 🤎

We often think breathwork needs to look like sitting quietly on a yoga mat for 20 minutes… but it can be much simpler th...
28/05/2026

We often think breathwork needs to look like sitting quietly on a yoga mat for 20 minutes… but it can be much simpler than that.

One tool I love is the STOP method - a quick way to pause, check in, and support your nervous system in everyday life.

S – Stop
T – Take a breath
O – Observe
P – Proceed

You can use it:

✨ Before meetings
✨ When feeling stressed or overwhelmed
✨ Before sleep
✨ During anxious moments
✨ Post-workout recovery

Holistic health isn’t about doing more perfectly - it’s about having simple tools that support you in real life.

Have you tried using your breath to reset during the day?

26/05/2026

Feeling a little less motivated in winter? Keep it simple and save this for later.

This quick full-body workout can be done at home or in the gym - no complicated programming, just achievable movement to help you stay consistent.

⏱ 30 seconds each exercise

Set a timer so you know when to move onto the next movement.

Workout:

• Squats / chair squats (with or without weight)
• Rows / seated rows
• Press ups
• Deadbugs / core work
• Lunges (with or without weight)
• Farmer carry

Start with 1 round, or build up to 3 rounds as confidence and energy allow.

Then finish with a 6-minute mobility flow - 30 seconds per movement - to help your body move, recover and reset:

✨ Quadruped Linear Wrist Rocks
✨ Quadruped Lateral Wrist Rocks
✨ Quadruped Wrist Rocks
✨ Quadruped Thoracic Rotations - Left
✨ Quadruped Thoracic Rotations - Right
✨ Quadruped Forward Shoulder Circles
✨ Quadruped Backward Shoulder Circles
✨ Child’s Pose
✨ Child’s Pose - Left Side
✨ Child’s Pose - Right Side

Winter movement doesn’t need to be all or nothing.

Keep it simple. Keep it achievable. Keep showing up for yourself in a way that feels supportive 🤎

Health isn’t just about workouts or eating well.True wellbeing comes from looking at the bigger picture - the small dail...
24/05/2026

Health isn’t just about workouts or eating well.

True wellbeing comes from looking at the bigger picture - the small daily habits that support your body, mind and nervous system.

Six key pillars:

✨ Movement
✨ Nutrition
✨ Sleep & Recovery
✨ Stress / Nervous System Support
✨ Mindset & Emotional Health
✨ Connection & Lifestyle

You don’t need to perfect everything at once. Sometimes the biggest shifts come from gently supporting the areas that need a little more attention.

Which pillar feels strongest for you right now… and which one could use a bit more love? 🤎

Your body needs safety, not just discipline 🤎We’ve been taught to push through everything.But constantly running on stre...
21/05/2026

Your body needs safety, not just discipline 🤎

We’ve been taught to push through everything.

But constantly running on stress, pressure, and exhaustion isn’t helping your body thrive.

Sometimes the most powerful thing you can do is slow down, breathe deeply, move gently, and actually listen to what your body is asking for.

Progress isn’t built through punishment. It’s built through consistency, balance, and feeling supported in your own body 🙌🏼

19/05/2026

Feeling stressed, overwhelmed, or stuck in your head? Try this quick breathwork reset.

Two quick inhales through the nose, followed by one slow exhale.

It’s simple, effective, and something you can do anywhere - in the car, at work, before the gym, or whenever you need a moment to reset your nervous system.

Sometimes the smallest tools make the biggest difference ✨

You can’t out-train a stressed nervous system 🤍Stress doesn’t just live in your mind - your body feels it too.It can sho...
17/05/2026

You can’t out-train a stressed nervous system 🤍

Stress doesn’t just live in your mind - your body feels it too.

It can show up as:

• poor sleep
• tension in the body
• low energy
• feeling overwhelmed
• struggling to recover

That’s why things like breathwork, movement, recovery, and slowing down matter just as much as the workout itself.

Training your nervous system to feel safe and regulated can change everything ✨

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