Hannah's Health+Fitness

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Hannah's Health+Fitness

As an accountability coach I help humans reach their personal health and wellness goals while having a guided built-in support system.

I hold you to your choices and actions and encourage you to continue down a path to your best self.

12/01/2022

Give me ALL the carbs + protein!!!

Well maybe not ALL the carbs but they are necessary post-workout.

"Wait, why would I eat carbs after I workout?"

In order to get stronger and work towards that "toned" body our muscles need to eat! They just pushed through a hard workout. They are tired, hungry and need some rest.

Anyone who's been hangry knows that the sooner you eat the happier they feel. Same goes for your muscles. You want to eat within 30-60 minutes of your workout*

The best way to refuel them is by consuming QUALITY protein+carbs.

What does that look like?

1. Phormula-1 + Ignition - fast digesting protein+carbohydrate. Literally a game changer if you get really sore or feel exhausted after your workout.

2. Eggcellent Burito - great option if you're a morning workout fan. Has tons of protein, carbs+ tastes dank. Put your own twist on it!

3. Chicken, veggies, rice bowl - afternoon or evening workout homies this is for you!

Key points:
- Eat 20-30g QUALITY fast digesting protein
- Eat 20g of simple carbs
- AVOID fat

What specific questions do you have about your post-workout meal? Ask away!

08/10/2020

Got started early this morning in order to get 4 miles in before my first client.

In a couple weeks I'm headed to hike the Profile Trail - an 8.2 mile scramble with 2400 feet of elevation gain.

I've never hiked that long with a backpack so this morning I wore a 25 pound weighted vest so start preparing my body for what's to come.

Super excited to climb some rocks!

27/08/2020

Meet Jay!⁣
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I remember our introductory call like it was yesterday. I could hear the desire and readiness for change in his voice. He was sick and tired of being overweight, tired and depressed. He was ready to change his lifestyle. ⁣
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That was 7 months ago. Since then Jay has lost 38 lbs!!!! He's been training 2x a week in the Studio, walking everyday, making better food choices (ones that make him feel GREAT), drinking less, taking his shirt off and LOVING life. ⁣
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Jay is one of the most genuine and hardworking people I know. He continues to push himself in and out of the Studio. ⁣
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Just wait for the next 6 month transformation. 𝐁𝐈𝐆 things are coming

19/02/2020

One question I commonly get is “are you tying to kill me?” To which I always reply (with a smirk), “no, just a near death experience.”
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Clara started training about 5 months ago as beginner. We started with the basics, building a foundation and focusing on form.
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On top of training twice a week Clara also started tracking her food by doing so she took accountability for everything she put in her body.
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She has been absolutely CRUSHING IT in and out of the gym! Down over 10 lbs and almost 10 inches, with almost 4 inches lost in her waist.
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It’s an absolute joy to see my clients hit new milestones, whether it’s getting a new PR or a new weight loss goal. I’m constantly learning from them and pushing myself to be a better coach so they can keep getting the results they desire.
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Work never seems like work when you’re having FUN! I have each and everyone of my clients to thank for that.
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06/02/2020

This marks 4 years of work.

The picture on the left is from from 2016, almost 1 year post college graduation and working full time as a personal trainer. I was struggling to find a balance between being a good example for my clients and living that post college party lifestyle. Don’t let the smile fool you, this person was extremely anxious ALL the time and HATED how she felt in her skin.

The picture on the right was taken today. While the physical changes might not be dramatic the person on the inside is an entirely new human. I have learned how to love myself and stay true to who I want to be. Not who society thinks I should be. This person eats food she enjoys that doesn’t make her feel like crap. This person exercises, not to look like someone else but because she has a deep desire to be strong and feel comfortable in her skin.

It has taken me a long time to love myself for me.

Change takes time and it’s going to look different for everybody. The important thing to remember is to keep moving towards your desired outcome. Life is going to get in the way and throw you off track.

When times get tough remind yourself WHY you’re making these changes.

We’re on this journey of life together so lets make the most of it!

29/12/2019

Symmetry

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Something I used strive for during my body building days. Now I work on my muscular imbalances to live a pain free life.

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As you can see the left side of my back still has a ways to go to catch up to my right. The weakness on my left side has started to cause neck pain due to overcompensation of other muscles.

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I’ve been working on a few movements to help strengthen some of my weak areas.

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Who else is working to avoid pain?
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28/12/2019

Why I train

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Ever since I was a kid I’ve loved to move, climb, run, play and everything in between. As a kid you have no knowledge of fear or hurt so you always push boundaries. As an adult you learn that your body can’t endure what it could when you were a kid.

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I train so I can keep doing all the things that I loved to do as a kid. Right now my family and I are in Hawaii and the docket includes surfing, hiking, climbing and swimming.

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I’ve been training for the past 6 months to make sure I have enough strength and stamina to enjoy all of these activities without the added factor or fear.

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Train for what you love. Train for your life.

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What do you train?
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@ Manuwili Falls

26/12/2019

Growing up I was told I was never allowed to get a tattoo...my parents eventually came around but my Yiayia (grandmother) still isn’t very pleased. What can I say can’t keep all the Greeks happy 🤷🏼‍♀️

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Each of them represents something extremely important to me:
•the 3 lines (upper arm) represent my siblings and I. 1 line for each of us. We all got it together and have it in the same spot. Family is the most important thing in my life. Every time I look at it I smile and think of my siblings.

•the 3 triangles (lower arm) represent body, mind and spirit. You can’t have one without the other, always over lapping and forever interconnected. This is something I believe to my core and it is a big teaching point with my clients. It isn’t just improving one aspect it’s working to improve on all fronts to feel better, to become better humans and let’s face it to look better too 😜

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Who else has some meaningful ink?
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24/12/2019

A wonderful reminder as the energy of the approaching new year calls for us to pause and reflect...

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Mistakes are a part of life. Forgive yourself and move forward. Remember, this is your journey. When are you going to start living it?

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Are you living your purpose?

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Do you love yourself? Your body? Your mind? Your spirit?

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If you answers “NO” to any of those questions then maybe it’s time to re-evaluate and start focusing on yourself.
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19/12/2019

Mandatory handstand pic in honor of Star Wars The Return of Skywalker coming out today. Eyes closed trying to channel the force.

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Full disclosure I am terrible at hand stands. Mainly because I have never put in the time to get good at them...2020 goal perform a handstand without the help of a wall.

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Where my Star Wars fans at?! 🙋🏼‍♀️
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18/12/2019

Been building up to these 80 # kettlebell swings! Still working on getting complete control of the motion with this jump in weight but overall I’m happy with the progress.
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Finished today’s workout with a burnout of swings:
3x20 with :15sec of rest between each set
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Why train with kettlebells?
-positive impact on cardiovascular health
-increase muscular strength (compared to no strength)
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PSA proper form is extremely important when performing KB swings. If you’re new to this movement have a trained fitness professional teach you proper mechanics
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16/12/2019

M E D I T A T I O N
is hard…at least that’s how it felt today. I’ve been meditating on and off for the past 8 months ever since introduced me to more by . Her book teaches you how to meditate in a world full of noise.

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I aim to meditate at least once a day for 15 minutes. Sometimes I feel the need for an extra session. Since it is such a gorgeous day I decided to sit outside in the grass. Well did you know there are tiny bugs that live in the grass that like to crawl all over you while you meditate?

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I was ready to jump up and stop meditating but I decided to persevere. That distraction kept my mind wondering more than I would have liked and by the time 15 minutes passed I jumped up to brush those annoying gnats away.

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Even though I wasn’t completely satisfied with the session I’m still happy I sat through it and did it.

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Day to day you will encounter numerous distractions trying to push you off track and keep you from achieving your goals. It takes practice and perseverance to get where you want to go.

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http://www.palindromefitness.com/

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