Holderness Health

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Burpengary, QLD
Holderness Health

Helping people improve performance, body composition, and movement while building strength and long-term habits.
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Nutrition, training, and injury management - practical, individualised, no BS.

04/03/2026

Muscle tightness isn’t always caused by a “tight” muscle.

Often, it’s your nervous system increasing muscle tone as a protective response.

When your brain perceives stress, threat, or a past injury, it can increase muscle tension to protect the area. That’s why muscles can feel stiff even when there isn’t obvious damage or true shortening of the tissue.

Massage, stretching, and manual therapy can feel great and may provide short-term relief.

But longer-term improvements often come from improving how your body moves and tolerates load.

Movement, strength training, and stability can help your nervous system feel safer, which may reduce protective muscle tension over time.

The stronger and more stable you become, the less your brain tends to feel the need to protect.

Save this for the next time your muscles feel tight.

25/02/2026

Could I return to this physique?

Yes, if I was willing to do commit to the same things and sacrifices.

There’s no secret behind it. This required strict consistency with training and nutrition, limited flexibility and prioritising physique above most other things in life.

That meant saying no a lot. Planning everything. Training even when I didn’t feel like it. Eating when I wasn’t hungry. Structuring life around bodybuilding.

It worked.

But it came with trade-offs.

Yes, this taught me discipline and work ethic, but it also showed me what that level actually requires.

Today, my focus is different.

Since stepping away from bodybuilding and investing deeper into education and long-term health, I’ve become a better coach. I think differently about progress now.

Social media rarely shows the full story behind physiques like this.

The bodies that attract the most attention represent a very small percentage of people. They usually involve elite genetics, years of focused training, and in many cases, performance enhancing drugs. They also require a lifestyle most people with careers, families and other responsibilities simply don’t have.

But because those physiques look impressive, they attract clients.

How someone looks doesn’t always reflect how well they can guide others.

For the general population, using extreme physiques as the benchmark creates unrealistic expectations.

There’s nothing wrong with wanting to improve your body.

But your goals need to match your life, your responsibilities and what you’re actually willing to sustain.

Most people don’t need extremity.

They need structure, consistency and something they can maintain long-term.

That’s what matters now.

23/02/2026

This level of leanness isn’t the point.

The point is what 6 months of intentional effort can do.

When you genuinely commit to a goal or improving your health, like how you sleep, move, fuel yourself and recover, things start to shift in ways you don’t expect.

You don’t just look different.

You feel clearer.
You have more energy.
Your mood becomes more stable.
Your confidence grows quietly from keeping promises to yourself.

Everyday things start to feel easier, physically and mentally.

And somewhere along the way, you realise you’re more capable than you thought.

Not because of an extreme outcome…
but because you gave yourself enough time to change.

Everyone’s goals are different, and they should be.

But whatever the goal is, fat loss, strength, performance, health, or simply feeling better, it still comes from building habits and routines that support it.

This isn’t a suggestion that anyone needs to get this lean.

But everyone deserves the chance to experience what 6 months of genuine commitment to their health can feel like, and what they might discover about themselves along the way.

17/02/2026

Everyone’s looking for the shortcut.

The supplement.
The perfect program.
The “missing piece”.

But the reality is, progress doesn’t come from something you add…
It comes from what you consistently do.

There’s no secret pill.

Of course, medical conditions may require professional treatment — but for most people, progress still comes back to these fundamentals.

Results are built on repeatable foundations:

• Regular & structured training
• Nutrition consistency
• Adequate sleep
• Stress management

These are what determine whether your body can:

Adapt
Recover
Perform
Change

You can have the best program in the world, but without these fundamentals covered, they become the bottleneck to your progress.

And without adaptation, there is no progress.

It’s easy to get caught chasing optimisation, hacks or advanced strategies.

But in practice, the biggest changes happen when these basics are done well, over and over again.

Before looking for something new…
Make sure the fundamentals are actually in place.

That’s where real progress comes from.

13/02/2026

Offering free consultation sessions for members — either in person or via video call — to go through training, nutrition, goals, or any injuries or limitations.

It’s simply an opportunity to gain some direction and understand what may be most appropriate for you.

Also available for non-members.

Send me a DM to organise a time 🫱🏻‍🫲🏼

09/02/2026

The classic social media fitness troll: usernames like ‘BattleBeard’ or ‘EdgeLord9000,’ profile pics of random cars, generic portraits, or cartoon animals. Their bio is a mix of self-appointed titles and deep philosophy quotes. Then in the comments, they throw around big words and jargon, claim years of experience, and act like they’ve got all the answers 🫠

06/02/2026

⭐️⭐️⭐️⭐️⭐️

Client Feedback

“I’ve worked with Josh for over five years, and his guidance has had a profound impact on both my physical and mental wellbeing. Over that time, I’ve lost 50 kg and have been able to keep the weight off. His ongoing support, accountability, and ability to reflect and adjust along the way have been key motivators for me. Although life has caused fluctuations over the years, Josh’s consistency has always helped me regain focus and stay on track”

- James

27/01/2026

Scale Weight vs Fat Loss 📉

If you’ve ever weighed yourself daily during a fat loss phase, you’ve probably noticed this. Your weight goes up and down across the week, even when fat loss is clearly happening.

That’s normal.

The top chart shows daily fluctuations.
The bottom chart shows the true trend over time.

Same person. Same plan. Very different stories depending on the time frame.

Why does this happen?

Glycogen & water
Carbs are stored with water (≈3–4 g per 1 g glycogen), so higher carbs = higher scale weight.

Training stress
Hard training shifts glycogen and fluids, causing short-term drops or rebounds.

Diet changes
Moving to maintenance or higher carbs can bump weight fast, without fat gain.

What it doesn’t mean!

Daily increases ≠ fat gain.
Gaining 1 kg of fat takes ~7,700 kcal above maintenance, not one meal.

Don’t judge progress by single weigh-ins.

✔️ Use weekly averages
✔ Look at multi-week trends
✔ Treat the scale as data, not emotion

Fat loss is a trend, not a straight line.

Address

157-161 Station Rd
Burpengary, QLD
4505

Website

https://holdernesshealth.carrd.co/

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About me

Having spent 8 years in the fitness industry and running own sports supplement store and sports clinic for 6 years I’ve developed a passion for helping clients in all areas of their life not just how to train and eat properly. - Mindset & Health Coaching - Sports Nutritionist - Fitness Trainer - Paramedic Student - IFBB Mr AUS - 2x IFBB Mr QLD In July 2019 I wound up taking a 3 week stay in South Coast Private Mental Health Hospital receiving treatment for severe depression and anxiety. This taught me that if you’re always working on the physical aspects but don’t put effort into what’s going on inside your head you can never reach your true potential. I learnt a lot of tools and techniques here that I have incorporated within my nutrition and training services for my clients. I assist my clients with customised training programs, customised nutrition plans, mindset coaching, goal setting and overall personal development. My aim and purpose in life is to assist people however I can. My passion is helping people and helping them find and be the best possible version of themselves. ⁣⁣Mental health battles, wanting to change your physique and health? Need more confidence in yourself or just unsure of your path in life? It’s your duty to yourself to change it.I’m far from your average trainer!

COMMIT ➡️ ACTION ➡️ SUCCEED 🔄⁣