The Holistic PT

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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.

27/11/2025

The Power of Routine ✨

Creating a routine isn’t about being rigid - it’s about giving yourself a framework that supports your day, your energy, and your wellbeing.

When you know what anchors you, everything else feels more manageable.

A simple morning flow, a regular movement schedule, or a nighttime wind-down can create stability, reduce stress, and help you show up as your best self.

Start small. Choose one habit that helps you feel grounded and build from there.

Your routine should work for you, not against you. 🤍

25/11/2025

The 3–3–3 Circuit - simple, effective, and designed to get your whole body moving. 💪🏽✨

In today’s reel I’m taking you through a full-body workout using three circuits, three exercises, and three sets - with 30 seconds rest between each set to help you reset, breathe, and keep good form.

It’s a great option when you want structure without overthinking it, but still want to feel strong, energised, and accomplished.

If you’re short on time or need a reliable go-to session, this one’s for you.

Save it and try it this week.

23/11/2025

Movement isn’t just physical. 💫

It’s one of the most powerful tools you have to support your mind, mood, and nervous system.

Gentle, consistent movement can help you regulate stress, balance energy, reduce tension, and reconnect to your body. And it doesn’t need to be long or intense - simply intentional.

Some days that might be a strength session.

Other days it might be mobility work, a slow walk, or stretching.

What matters most is that it feels nourishing and doable for you.

Your body doesn’t need perfection - it needs consistency, kindness, and presence.

Save this for your next feel-good movement reminder. 🤍

20/11/2025

Strength & Conditioning is a style of training that combines two things:

1. Strength Training

Exercises that build muscle, support your joints, and improve overall stability.

(Think: squats, lunges, deadlifts, push/pull movements.)

2. Conditioning

Training that improves your fitness, endurance, and ability to keep moving without feeling exhausted.

(Think: low-impact circuits, cardio bursts, controlled intervals.)

Together, they help you:

• Move with more ease

• Feel stronger and more capable

• Support your body as life gets busy

• Reduce injury risk

• Build confidence inside and outside the gym

It’s not about intensity - it’s about creating a balanced body that feels good to live in. ✨

18/11/2025

Originally performed at sunrise, Sun Salutations were created as a ritual to welcome a new day. 🌅

The flow mirrors the rising sun - lifting, opening, expanding - helping the body shift from stillness into energy.

This sequence warms the entire body, awakens your breath, and centres your mind.

A simple way to begin with presence and purpose.

16/11/2025

Mobility is one of the most underrated foundations of strength and longevity.

When you move with intention, everything else feels easier.

It helps:

• Reduce stiffness

• Improve range of motion

• Support safer, more effective training

• Enhance recovery and day-to-day movement

A small daily practice can make a big difference.

Your body will always respond to the way you care for it. 🙌🏽

13/11/2025

Your summer doesn’t need to be extreme or all-or-nothing - it can simply be intentional. 🌞

Small habits that help you feel energised, balanced, and more like yourself.

This season, focus on what supports you:

• movement you enjoy

• nourishing, simple food

• staying hydrated

• better rest

• moments that bring you joy

When your habits feel good, they become easier to maintain - and your wellbeing naturally follows.

For coaching, guidance or support:

📞 027 540 324

📧 home.tutukaka@gmail.com

11/11/2025

Looking for a simple way to relax your mind and settle your nervous system?

Try Bee Breath - a gentle breathing technique that uses a soft humming sound to calm the body from the inside out.

This practice can help:

• reduce stress

• quiet a busy mind

• lower tension in the body

• support overall wellbeing

How it works:

Inhale slowly through your nose, then exhale with a gentle humming sound - like a bee.

The vibration helps shift you into a calmer state almost instantly.

A perfect tool to use before bed, after a big day, or any time you need to reset.

For coaching, guidance or support:

📞 027 540 324

📧 home.tutukaka@gmail.com

09/11/2025

Hydration is one of the most underrated tools for recovery - and it’s something we can control every single day.

Staying on top of your water intake helps with:

• muscle repair
• energy levels
• joint health
• overall performance

If you’ve been training hard or feeling more fatigued, start with the basics: drink up, move gently, rest well, and support your body in the ways it needs.

For personalised support or to book a session:
📞 027 540 324
📧 home.tutukaka@gmail.com

06/11/2025

From strength training and Les Mills classes to yoga and personal training - Core Fitness Tutukaka has everything you need to move, strengthen, and reset.

Enjoy flexible memberships, quality equipment, and a supportive local space to train at your own pace.

Find your balance, build your strength, and feel good doing it.

📍 Core Fitness Tutukaka - where wellness and community meet.

04/11/2025

This full-body workout will challenge your strength and stamina - no fancy equipment needed.

All you need is a pair of dumbbells and 30 seconds of effort, followed by 20 seconds of rest.

Repeat 4 rounds and feel the difference.

Strong, balanced, and grounded - you’ve got this. 💪🏽

02/11/2025

When emotions or stress start to rise - whether it’s mid-workout or in the middle of your day - try the STOP practice.

✨ S – Stop: pause before reacting

✨ T – Take 3 breaths: centre yourself

✨ O – Observe: notice what’s happening without judgment

✨ P – Proceed: choose your next step with compassion

It’s a simple but powerful way to build awareness, calm your nervous system, and respond - not react.

Your body listens to your mind.

Your mind follows your breath. 🌿

Address

Tutukaka

Telephone

+64275403243

Website

https://www.hometutukaka.nz/esther-tuliomanu

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