Fitness Coach Holly Rilinger in Two-Piece Workout Gear Says "Stay and Train"

Holly Rilinger is getting her zen on in her exercise clothes. In a new social media post the fitness coach meditates while at a surf retreat in the Dominican Republic. "For those who prioritize wellness, @parallel.surf offers the perfect opportunity to keep up with your surf training and stay active, even on vacation. Whether you're looking to ride the waves or practice mindfulness, we've got you covered," the center captioned the Instagram post. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

"Fuel is so important when it comes to working out," says Holly Rilinger, Nike master trainer. "If you don't have the right fuel, you're not going to perform, and if you don't eat correctly after a workout, you're missing all the benefits of that workout in general," Holly told GoodRX, adding that two of the most important nutrients to include in a pre-workout meal are protein and carbohydrates. "When I say 'carbs,' I'm not talking about cookies and pasta. I'm talking about whole grains, fruits, and vegetables," she says.

What is her go-to workday dinner? "Either sushi—my go-tos are sashimi and non-rice rolls—or RARE Steak and veggies," she says. She always has avocado on hand. "It's my quick fix!" she says. The one food she would never buy? Processed meats. As for what she eats before a a workout, "it depends on the time of day and how much time I have before the workout. I like fruit in the morning before my workouts. Midday, I can eat protein, like slices of chicken or eggs. Post workout: I love a good smoothie with protein and greens. My favorite proteins right now are pea and collagen," she dished to Nutritious Life.

Holly exercises 6 days per week. "I teach indoor cycling at Cyc and it's my PASSION," she told Nutritious Life. The Cleveland Clinic explains that biking, a low-impact aerobic exercise, is great for building muscle, improving strength and flexibility, and improving balance. It can also boost mental health and help other health conditions, including arthritis.

How does she stay active outside the gym? "I'm a big surfer. If I could surf every day, I would. It's HEAVEN," she exclaims. According to the Australian government's Better Health, surfing provides many health benefits including cardiovascular fitness from paddling, shoulder and back strength, which also strengthens from the paddling, and leg and core strength. "Once you're standing up on the board, strong legs and a strong core will keep you up," they say.

"I like to sleep A LOT. I also need a lot of alone time. I need to recharge by being alone. I give a lot to others during my regular day, so partying and socializing is not a huge part of my life," she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z's is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Her go-to tool for managing stress? "Meditation. I meditate every morning for at least 10 minutes," she says. "When you meditate, you may clear away the information overload that builds up every day and contributes to your stress," says the Mayo Clinic. Benefits include:

• Gaining a new perspective on stressful situations
• Building skills to manage your stress
• Increasing self-awareness
• Focusing on the present
• Reducing negative emotions
• Increasing imagination and creativity
• Increasing patience and tolerance
• Lowering resting heart rate
• Lowering resting blood pressure
• Improving sleep quality