Hana Carrier Fitness

Hana Carrier Fitness Over 500 lives changes!! Certified Nutrition Coach
Certified Personal Trainer
Certified Weightloss Specialist

Online personal training and nutrition coaching helping moms 35+ lose fat, tone up and glow up without long workouts, crazy diets and leaving your house.Sustainable lifestyle!

I didn’t lose myself when I became a mom…I finally met the strongest version of me.The myth: motherhood steals your body...
10/29/2025

I didn’t lose myself when I became a mom…
I finally met the strongest version of me.
The myth: motherhood steals your body, your ambition, your spark.
My reality? Motherhood made me unstoppable.
Since becoming a mom, I’ve:
→ Built a business from scratch while my kids napped
→ Became the fittest, most confident version of myself — at HOME
→ Helped 600+ busy moms lose weight, reclaim confidence, and glow again
→ Created The Body Glow Up Project — a plan made for moms like us
I found my purpose — and my people.
Women who love their kids fiercely… and want to love themselves again too.

Here’s what motherhood actually gave me 👇
💫 A new kind of strength
Not just muscles — discipline, grit, and self-respect.
💫 Clarity on what matters
No time for BS workouts or diet fads that steal joy.
💫 A fire to change the narrative
Not “bounce back” — become more.

The truth?
I’m not sacrificing my goals for motherhood.
I’m showing my kids what’s possible because of motherhood.
To every mom who feels guilty for wanting more…
Your spark isn’t gone.
It’s buried under responsibility, exhaustion, and love.
You don’t need a different life.
You just need a different plan — one built FOR you.
The best version of you?
She’s not behind you.
She’s right in front of you.
And she’s just getting started. 💛🔥

How did becoming a mother make YOU better at work, in business, or in life?
Let’s show the world what moms are truly made of. 💪✨

My clients are super moms! 💪💪💪When this mama started with me, she was just 12 weeks postpartum and starting her full tim...
10/17/2025

My clients are super moms! 💪💪💪
When this mama started with me, she was just 12 weeks postpartum and starting her full time job again and she got it done.
She lost 18 lbs in 16 weeks- her goal was 20 lbs. Side note- she did not breastfeed while on the program but you can be in the program if you are breastfeeding.
I know you might be wondering if you have enough time to do this program… yes it is possible because you are not guessing anymore- you are following a proven plan with workouts and easy meal and you have daily accountability to help you stay on track.
Who is ready to make a change?
Dm me “Transformation” and let’s chat.
Coach Hana

10/17/2025

Posted • HERE THEY ARE 👇
For more high protein and slimming meals comment PROTEIN to get my High Protein Recipe Book for FREE

Breakfast options:
Scrambled Egg & Turkey Wrap (375 calories, 27g protein)
2 large eggs (12g protein) ,2 oz sliced turkey breast (14g protein) ,1 whole wheat tortilla,1 tbsp shredded cheese (optional) * Spinach and tomato slices

Overnight Oats (372 calories,30 grams of protein
1/2 Scoop Chocolate or Vanilla Protein Powder,1/2 cup Greek Yogurt 50 grams of oats, 1/2 cup Almond Milk Unsweetened 2 tsp Chia Seeds (optional) Mix everything is a bowl. Cover and refrigerate overnight. Eat cold in the AM.

Lunch Options:
Chicken Avocado Salad (Approx. 400 calories, 30g protein)
4 oz cooked chicken breast (25g protein), 1/2 avocado ,1 tbsp olive oil ,2 cups mixed greens ,1/2 cucumber, sliced, 1/4 cup cherry

Tuna and Quinoa Salad
399 kcal,37g Protein
Dressing: 1/2 tbsp. olive oil ,1 tsp. red wine vinegar ,1/2 tsp. fresh lemon juice ,1/2 tsp. Dijon mustard • salt & pepper,
Salad: 90 grams cooked quinoa, 25 grams chickpeas, rinsed and drained,1/4 cucumber, chopped ,1/2 tbsp crumbled feta cheese, 5 cherry tomatoes, halved ,1 can tuna drained

Dinner Options:
Salmon & Veggie Stir-fry (425 calories, 28g protein
4 oz salmon fillet ,1 cup broccoli, 1/2 bell pepper, sliced, 1 tbsp soy sauce, 1 tbsp olive oil ,1/4 cup quinoa (cooked) * Instructions: 1. Sauté salmon in a pan with olive oil for 3-4 minutes on each side. 2. In the same pan, stir-fry broccoli and bell pepper. 3. Serve salmon and veggies with cooked quinoa, drizzling soy sauce over everything.

High Protein Pizza (422 calories, 54 grams of protein)
1 Protein Up Flat out Flatbread, 1/4 cup of pizza sauce 40 grams of low fat mozzarella cheese 100 grams of chicken breast Airfry @ 400 F for 6-7 minutes, you also can use oven. Enjoy!

PM snack: Apple Pie Cottage Cheese Bowl(331 calories,22 grams of protein)
1 cup cottage cheese 1% 222grams, 115 grams apple, diced 7 grams cup pecans chopped 1 tsp. cinnamon 1 tbsp. pure maple
Coach Hana

I am literally blown away by my client’s transformation! 😱✨She’s a busy mom of 2, juggling a full-time job, and started ...
10/17/2025

I am literally blown away by my client’s transformation! 😱✨
She’s a busy mom of 2, juggling a full-time job, and started her journey just 12 weeks postpartum. And look at her now: stronger, leaner, and radiating confidence! 💪❤️

I designed my program specifically for busy moms like her, because I know every minute of your day counts. No endless workouts, no impossible diets…just a proven, sustainable plan that actually fits your life.

If you’re ready to finally lose the weight, flatten your belly, and feel confident in your own skin, DM me “Transformation” or drop a comment below 😉 Let’s make this YOUR story next!
Coach Hana

The best time to start was yesterday. The second best time is now 😉Don’t forget to comment “checklist” for my Busy Mama ...
10/17/2025

The best time to start was yesterday. The second best time is now 😉
Don’t forget to comment “checklist” for my Busy Mama Fat-loss Guide with printable checklist. 😉
(Must follow to get the message)
Coach Hana

12 weeks left in 2025.That’s it.Remember the goals you set on January 1st?This is your last shot to actually make them h...
10/17/2025

12 weeks left in 2025.
That’s it.

Remember the goals you set on January 1st?
This is your last shot to actually make them happen.

The moms you see in my program didn’t wait for the “perfect time.”
They were tired of feeling stuck, tired of starting over… and they decided to change.

Every single one of these transformations happened in 12 weeks or less.
And if you start this week, yours could too.

No more “next month.”
No more “after the holidays.”
No more starting over again in 2026.

You still have time but not much.

Let’s finish this year with proof, not promises.
Confidence instead of excuses.
And a body you actually feel proud of.

DM me “TRANSFORM” and I’ll show you exactly how we’ll get you in the best shape of your life before the year end,
with 20-30 minute home workouts, simple family-friendly meals, and zero guesswork.

You can do this.
Let’s glow up before 2026 🔥
Coach Hana

10/17/2025

Posted • Want my Busy Mom Fat Loss Guide?
Comment “fatloss” and I’ll send it your way!Don’t forget to follow

Here are 5 reasons you’re not losing weight in a calorie deficit:
1.You’re not tracking properly.
I can’t tell you how many clients swore they were eating 1200 calories… but they weren’t measuring, weren’t tracking every bite, lick, or sip. Those little extras add up, and their intake was usually way higher than they thought.

2.You’re not consistent on weekends.
You might be in a deficit during the week, but if your weekends are way over, your weekly average lands closer to maintenance—not deficit.

3.You’ve been dieting too long.
Your body eventually adapts to lower calories. You won’t lose forever at the same deficit. At some point, you either need to go lower—or take a break and reverse diet back to maintenance.

4.Your deficit isn’t actually a deficit.
Years of yo-yo dieting, muscle loss, age, and hormonal changes can slow metabolism. That means the same calorie target that worked for your friend might not work for you. Calculators are a great starting point, but everyone is different.

5.You’re not eating enough protein.
Protein boosts your metabolism, keeps you full, and helps you stay on track. Skimping here makes fat loss much harder.

Hope this helps! Drop any questions in the comments ⬇️

Coach Hana

PS: Ready to start 2026 10–20 lbs lighter. Dm me “Transformation” and let’s chat.

Welcome to my page! So happy to have you here! My name is Hana and I am a mom of 2 (Nico and Siena) and a wife. I am a c...
10/17/2025

Welcome to my page! So happy to have you here!
My name is Hana and I am a mom of 2 (Nico and Siena) and a wife.

I am a certified personal trainer and nutrition coach helping mamas feel stronger, leaner, healthier and more confident.
We live in Canada but originally I am from Slovakia. I moved away when I was 18 to study and play tennis for university in Southern California. When I was working on my Masters Degree in business I met my hubby( we met in Las Vegas), dated long distance and then I moved to Canada to be with him and to start a family.

Even though I was an athlete I was struggling with my weight, especially in college( hello freshman 20 🙁) Tried everything in my 20s to lose the weight and keep it off.

After having my son, I had to figure out more sustainable way to lose weight and keep it off( 1-2 hours in the gym was not an option anymore) and The Body Glow Up Project program was born.

I became obsessed with helping other mamas to get fit from home. I believe in order to take care of everyone else in the house- you have to take care of yourself first. Happy and healthy mama= happy and healthy family.

I am here to help you, motivate you, give you fitness and nutrition tips and answer your questions. ❤️

Thanks for the follow!

Comment below where you are from!
Coach Hana

I helped over 500 moms gain confidence, feel better, lose weight, balance their hormones and learn new healthy habits fr...
10/17/2025

I helped over 500 moms gain confidence, feel better, lose weight, balance their hormones and learn new healthy habits from the comfort of their homes. Are you next?

To inquire about coaching DM me: “Best Shape”
Coach Hana

The Body Glow Up Project is 1-1 online coaching program focuses on helping moms lose weight, feel more confident and get...
10/17/2025

The Body Glow Up Project is 1-1 online coaching program focuses on helping moms lose weight, feel more confident and get toned after having babies. It does not matter of you are 3 months postpartum or 15 years postpartum or if you are not a mom at all.
Workouts and nutrition are customized to your body and needs. Perfect for busy mamas/ busy women.

There are 3 parts of my program to make sure you are successful.

1. Metabolic Accelerator Training- Burn fat and tone your body in just 20-30 min per day from the comfort of your home. Mix of strength training and HIIT training with minimum equipment. Clients are feeling stronger after just one week of workouts.

2. Metabolic Reset Nutrition Program- Not just cutting back on calories but really focusing on eating the right foods for your hormones and metabolism so you can feel your best inside and out. You will get customized and super simple meal plan. You will learn how to create easy and balanced meals so you can stay full all day. You can still eat with your family. You can eat out and have a glass of wine or two once per week. More importantly- you can keep eating this way for the rest of your life without feeling restricted.

3. Fail Proof Accountability- Having an access to your coach aka Me 24/6 if you have any questions or concerns, 1-1 call at the beginning and whenever needed, daily FB group checkin and weekly checkin with me.

This is not just another program, it is a lifestyle 💪❤️

Ready to start working towards your dream body? Message me “Best Shape” and let’s chat.

Coach Hana

𝗤𝗨𝗜𝗖𝗞 $10,000 BIRTHDAY SCHOLARSHIP UPDATEYour deadline to enroll into the $10,000 Birthday Scholarship Contest is 𝗧𝗢𝗠𝗢𝗥𝗥...
03/23/2024

𝗤𝗨𝗜𝗖𝗞 $10,000 BIRTHDAY SCHOLARSHIP UPDATE
Your deadline to enroll into the $10,000 Birthday Scholarship Contest is 𝗧𝗢𝗠𝗢𝗥𝗥𝗢𝗪, 𝗦𝗨𝗡𝗗𝗔𝗬 MARCH24TH AT 11:59 PM
If you’ve ever wanted the chance to get coached directly by me and join other moms on the same mission as you, then scroll down to Thursday’s post for instructions on how to enter or message me details!
Remember… the only thing holding you back from becoming the best version of yourself is 𝗜𝗡𝗗𝗘𝗖𝗜𝗦𝗜𝗢𝗡.
So make the decision to soar with the eagles and go 𝗔𝗟𝗟 𝗜𝗡 on your health, fitness, and happiness. You deserve it.
I’ve been blown away by the incredible influx of submissions so far – Huge props to those who have taken action already.
I’m learning so much about your goals, dreams, and aspirations and I can tell you one thing with 100% certainty… 𝗜𝗧’𝗦 𝗔𝗟𝗟 𝗣𝗢𝗦𝗦𝗜𝗕𝗟𝗘, but only if you make the decision to leave your excuses behind and bet on yourself.
So, are you ready to ditch your mom-bod once and for all this spring?
Coach Hana

03/20/2024

I am thinking about giving away $10,000 in scholarships to join my program to celebrate my birthday !
Drop 🔥 below in the comments if you think I should do it!

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Fonthill, ON

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Welcome!

My name is Hana and I am a mom to a little boy, certified personal trainer and a nutrition coach. Life sure does change after having a baby and time becomes much more scarce. My mission is to help women (especially moms!) get fit and healthy so they can keep up with their young children without worrying about having to go to the gym. I offer lots of different online training packages to fit any lifestyle and any budget.

Life is all about a balance so let me help you achieve it.