Hey There!

Garret Holland, BS Kinesiology (Exercise Science)

Health & Wellness Coach

Certified Personal Trainer

Kinesiology Researcher

Founder of Discover Your Strength (DYS)

DYS Training Hub (Coming Soon - Join Waitlist)

DYS Mobile Fitness

For 12+ years I’ve helped people move out of pain, rebuild capacity, and perform at their best. My approach blends evidence-based training, practical rehab-to-performance progressions, and clear nutrition coaching—so you always know what to do and why it works.

What to Expect Working With Me

Assessment first: history, movement screen, strength & capacity checks, and goal alignment.
Plan with purpose: progressive, joint-friendly programming (RPE-guided) that fits your schedule and equipment.
Rehab → Performance bridge: collaborate with your PT/MD as needed; progress from symptom relief to robust function.
Nutrition made usable: flexible, research-informed guidelines aligned to your health status and preferences.
Tracking & iteration: simple AND advanced metrics (for the nerds (me)), weekly adjustments, and long-term habit building.

Rehab / Recovery & Performance Specialties

Pain Management & Return-to-Function using professional-grade principles common in PT settings.
Strength & Conditioning tailored to sport, job demands, or daily life.
Biomechanics & Kinetic Chain: posture, joint stacking, and force transmission for efficient movement.
Work/Home Ergonomics: desk/car setups, micro-break strategies, and movement snacks.

Conditions & Exposures

Foot & Ankle: neuropathy, plantar fasciitis, bone bruise, fractures, sprains
Lower Leg: compartment syndrome, gastrocnemius (calf) strains/tightness
Thigh & Hips: quad/hamstring strains or weakness, adductor/abductor tightness/weakness, hip flexor (psoas) tightness
Spine & Torso: post-op spine (including fusions), sciatica, bulging/slipped discs, core stability retraining
Shoulder & Arm: total/partial shoulder replacements, arthroscopic scopes, AC joint issues, golfer’s/tennis elbow
Wrist & Hand: carpal tunnel, trigger finger, wrist sprains/breaks
Other Post-Op/Medical: return from acute appendectomy, full hysterectomy, concussions, skull fractures
Always in collaboration with your healthcare providers where appropriate.

Nutrition & Gut Health Coaching (Scope-Aligned)

Practical, evidence-informed coaching aligned with your medical context and preferences. I collaborate with registered dietitians and your clinicians when indicated.

Core Focus Areas

Gut health fundamentals: fiber strategy (soluble/insoluble), pre/probiotics, trigger-food mapping, meal timing
Macronutrients: protein targets by body weight & training phase; carbohydrates for performance & glycemic control; fats for satiety & hormones
Micronutrients: iron, calcium, vitamin D, magnesium, iodine, B-complex; electrolytes & hydration
Body-composition phases: cutting, recomposition, and bulking—periodized by training block and individual response
Habit systems: grocery frameworks, plate-method variants, travel planning, sustainable meal templates

Medical/Preference-Specific Support

Diabetes (Type 1/2 & prediabetes): carb periodization, protein anchors, CGM-aware habits, hypoglycemia risk literacy
Celiac disease & gluten-free living: cross-contamination awareness, balanced GF staples, fiber & micronutrient backfill
IBD/IBS & functional GI: Crohn’s disease, ulcerative colitis (with RD/MD); low-FODMAP-style protocols when appropriate; flare vs. remission fueling
Lactose intolerance & dairy allergies: tolerance laddering, non-dairy calcium/vitamin D strategies
Vegan/Vegetarian: complete protein planning, B12/iron/omega-3 coverage, performance fueling
Other common contexts: GERD/acid reflux, NAFLD, hypertension & lipids (heart-healthy patterns), peri-menopause nutrition, weight-class or endurance sport fueling

Nutrition guidance is educational and coaching-oriented; medical nutrition therapy is referred to an RD.

Populations I Work With

Post-rehab clients completing PT and ready for smart progression
Busy professionals and parents who need efficient, joint-friendly training
Masters/senior fitness, fall-prevention, and bone-health support
Athletes (youth → adult): strength, speed, return-to-play, and performance habits

Who I'm NOT For

✗ Looking for quick fixes or magic pills
✗ Want someone to tell you exactly what to eat without learning why
✗ Not ready to track, measure, or be accountable yet
✗ Expect results without showing up consistently

I work with people who are ready to do the work—and I'll give you the roadmap, accountability, and expertise to succeed.

Optional Add-Ons You Might Like

Hydration & Electrolytes 101: practical intake ranges and timing around training

Ergonomics Mini-Audit: desk, driving, and home-task setups

Return-to-Running/Lifting Pathways: staged progressions with checkpoints

Provider Collaboration: concise summaries for your PT/MD/RD when helpful

My Story: From Rock Bottom to Rebuilt

I was an athlete through high school—basketball and football, ~180 lbs, confident and strong. After graduation, freedom hit hard. I made the wrong choices, stopped taking care of myself, and watched my weight climb to 250 lbs while my confidence fell through the floor. One day I looked in the mirror and decided it was either change my life—or die trying.

I went all-in. I devoured research on training, nutrition, sleep, and behavior change. I experimented—intermittent fasting, keto, intuitive eating, portion-based systems—until I discovered what actually worked for my body and my mind. Over two years I dropped from 250 to 175 lbs.

Then a new goal emerged: not just lean—strong. I dove into powerlifting. I had zero technical skill at first, so I learned the hard way and the smart way: studying elite movers, hiring multiple coaches, comparing video side-by-side, and absorbing different coaching philosophies. I became obsessed with better mechanics, better programming, better thinking. I found a gym and a community. I got strong—totaling over 1600 lbs. and placing top-30 out of 300+ lifters at a national-level meet.

That curiosity pushed me back into academia. I returned to school for Exercise Science, sharpened my research literacy (valid, reliable, peer-reviewed evidence), deepened my biomechanics understanding, and logged hundreds of hours in strength & conditioning and physical therapy settings. Along the way I kept coaching, kept learning, and kept refining—nutrition, mental discipline, mindfulness, accountability, and the skills to help people change in the real world.

What all of this taught me is simple: systems beat willpower. The body and mind are one system—where the mind goes, the body follows. If you build clear structures, honest feedback loops, and consistent habits, progress becomes inevitable. I’ve now worked with 130+ clients across the last decade, each with their own story. Their perspectives shaped me just as much as my experience shaped them.

I can’t force someone to want change. Sometimes it isn’t someone’s time yet. But when it is—when you decide enough is enough—I’m here with a roadmap, the accountability, and the know-how to help you climb out of the mud and build a stronger, more capable you.

Credentials

B.S. in Kinesiology (Exercise Science specialty)
Certified Personal Trainer (12+ years coaching)
Kinesiology Researcher (evidence-grounded methods; plain-English teaching)

How we'll start

Free consult to learn your goals and history
First 4–6 week plan (training + nutrition actions)
Weekly check-ins with smart adjustments

I’d love to hear your story. Let’s design a plan that reduces friction, respects your body, and builds momentum—one clear step at a time.