Issue #3: Your Body’s Blueprint: The Key to Personalized Health and Fitness

What if the key to achieving your fitness goals was already inside you? This week, I’m pulling back the curtain on how DNA testing has completely reshaped my approach to training, recovery, and overall health. By understanding my Genetic Blueprint, I’ve discovered what my body needs to thrive—and how to work smarter, not harder, toward my goals.

But before we dive in, I want to remind you why this newsletter exists. Every Wednesday, we’re exploring the intersection of science, resilience, and wellness through the lens of my Ironman journey. My hope is that these insights inspire you to unlock your own potential, no matter where you’re starting from.

My Story: From Broken Knees to a New Beginning

My journey to triathlons didn’t begin with confidence—it began with pain and a sense of being unwell.

I ran my first mile when I was 15 years old and immediately fell in love with the freedom running gave me. For over 25 years, running was my escape, my joy, and my therapy. But as the years passed, life caught up with me. My knees were shot—walking hurt, let alone running. After seven knee surgeries—including a cartilage transplant and a partial joint replacement—I had to face a hard truth: my running days were over.

The reality of losing the one activity I relied on to manage stress hit hard. My life, already full of pressure from a demanding career and personal responsibilities, began to feel overwhelming. Without running to anchor me, I felt untethered. I started turning to less healthy habits, and as my activity level plummeted, my weight climbed to nearly 200 pounds—an all-time high.

The physical discomfort of my weight gain was one thing, but the emotional toll was even greater. I felt trapped in a body that no longer felt like my own. A constant feeling of unease followed me—stress from my professional and personal life compounded the feeling that I was spiraling into unwellness. And then came the wake-up call: a cancer-related health scare that forced me to confront the trajectory I was on.

I knew I had to act.

That’s when I made the decision to enter a sprint triathlon. It wasn’t an obvious choice—I hadn’t ridden a bike in decades, swimming terrified me, and the orthopedic surgeon warned me about running. But something inside me whispered, Try.

As I trained for that first sprint in 2011, something amazing happened. The more I moved, the more alive I felt. Small steps turned into bigger strides, and gradually, my weight began to come down. Triathlon training gave me structure and a purpose beyond my career pressures. It gave me a way to channel the stress of my life into something empowering.

The swim, once my biggest fear, became a source of growth as I pushed past self-doubt to conquer the water. Cycling opened new doors, reawakening the simple joy of movement. Running, even in small doses, brought me back to the person I thought I’d lost.

By focusing on consistent, intentional movement, I regained my health. I dropped the weight that had held me back, not through extreme measures, but by building a sustainable relationship with exercise and nutrition. Each day I trained, I felt a little more in control—not just of my body, but of my life.

Since that first race, I’ve completed countless events, including full Ironman triathlons. But the greatest transformation wasn’t crossing the finish line—it was the realization that wellness isn’t about perfection. It’s about showing up, even when it’s hard.

Today, I’m still learning, still growing, and still proving that no matter the obstacles—whether it’s weight, stress, or fear—it’s possible to rebuild your life, one step at a time.

How My DNA Shapes My Training

DNA testing has transformed how I approach training by giving me insights into the unique needs of my body. Here’s how:

• Endurance vs. Power Training: My genetic data revealed that I’m equal parts power and endurance potential, which helped me adjust my training to focus on both steady, long efforts, AND explosive, high-intensity intervals.
• Recovery Optimization: Certain genetic markers showed that I’m predisposed to slower muscle recovery. With this knowledge, I now prioritize recovery through better sleep, tailored nutrition, and active rest days.
• Injury Risk Management: My genes highlighted a higher risk for joint and ligament injuries, making strength training and careful progression in mileage essential for staying injury-free.
• Nutritional Needs: Genetic insights have guided me to the macronutrient balance that fuels me best, avoiding the trial-and-error frustration I’d experienced before.

These insights are why I believe in the power of a personalized approach to wellness. No matter where you’re starting or what challenges you face, knowing your body’s unique blueprint can make all the difference.

Weekly Training Stats

• Time Spent Training: 536 minutes of intensity training
• Miles/km Covered: Bike 33/53, Run 11.2/18, Swim 0/0 (??!)
• Resting Heart Rate: 43 average resting beats per minute (bpm)

Quote of the Week

"Success is the sum of small efforts, repeated day in and day out." – Robert Collier

Every workout, every meal choice, and every rest day is a step toward your goal. Keep showing up, and the results will follow.

What’s Your Goal?

Do you have a fitness or health goal you’re working toward? Maybe it’s your first race, improving your energy, achieving an ideal, healthy weight for you, or finding balance in a busy life.

?? Hit reply and let me know—I’d love to hear your story and share tips that could help you get started.

Next Week’s Topic: Cultivating a Mindset for Transformation

Next week, we’ll jump into the mental side of wellness. I’ll share strategies for building a resilient mindset, overcoming doubt, and staying motivated for the long haul.

Thank you for being part of this journey with me. Together, we’re proving that the impossible can be achieved with the right plan, preparation, and mindset.

Warmly,

Holli

Certified DNA Health Coach & Ironman-in-Training

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