Holderness Health

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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.

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.

23/01/2026

I’m now based out of World Gym Burpengary and taking on new clients.

• 1:1 personal training
• Hybrid coaching (gym + online)
• Online coaching
• Nutrition coaching
• Strength, performance & body composition
• Injury management & return to training

Message me for more info or to book in 📲

Online services 👉 https://holdernesshealth.carrd.co/

Instagram: https://www.instagram.com/holdernesshealth/

21/01/2026

Now taking on new in-person clients at World Gym Burpengary.

• Personal training
• Nutrition coaching
• Injury management & performance support

Message me if you want more info or to book in.

19/01/2026

Why dieting often feels like a never-ending cycle 😮‍💨

If you’ve lost weight before but struggled to keep it off, it’s probably not a motivation problem, it’s an approach problem.

Most diets are built around short-term restriction, not long-term habits. That makes them hard to maintain once real life gets in the way.

The goal isn’t just weight loss.

It’s building an approach you can actually maintain, one that supports your training, lifestyle, and mental health long term.

If you’re feeling stuck, confused by nutrition advice, or unsure how to structure things in a sustainable way, that’s where having some guidance can make a big difference.

You don’t need perfection, you need a plan that fits you.

16/01/2026

With uni slowing down and the end in sight, I’m excited to get back to working 1-on-1 with clients in person.

I’ll now be offering face-to-face services out of , including:

• Personal training
• Nutrition services
• Injury management & performance support

Open to current clients, new clients, members and non-members.

If you’re ready to get started or back into a routine, send me a message and we’ll take it from there 🫱🏻‍🫲🏼

👉🏼 Josh Holderness

13/01/2026

World Gym Burpengary 👍

Address

157-161 Station Rd

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 🔄⁣