Lift with Hannah

Here’s a quick breakdown of the squat if you’re doing these from home right now under high repetitions. As always, it’s important to practice quality over quantity. Here are my 4 biggest cues when teaching the Squat for the first time.... 1. Apply tension into the floor, and apart, with the feet. Your feet are the first thing in contact with the floor, so you want to focus on stability here first. 2. Trunk bracing. Use this hand on your hips cue to assess if you have bracing at the trunk. You want to be able to maintain some level of bracing plus simultaneously breathe - keep trying at this it takes time. 3. Tall spine. As with any exercise, we want to focus on lengthening the spine. Think about keeping your head reaching for the ceiling. 4. Equal knee and hip flexion. Don’t be afraid of knees over toes. There should be equal hip and knee movement, if not we start to see compensation at the spine. Try these out today and share with someone that needs it! Struggling at home? Feeling undisciplined, unmotivated, anxious? Reach out to me today and I’ll help you take back control of your mind, body, and your life.

I help a lot of women work through and break old programming in regards to how they see and feel about food. I think the biggest overarching purpose here is that we need to stop labelling and attaching morality to foods. Foods are not inherently good or bad, they are all one thing: energy.... You just get to choose how you want to consume that energy. Here are my 4 tips I discuss in the video. 1. Eat without distraction. If you’ve struggled with under or overeating, it’s important to eat MINDFULLY. 2. Eat to 80% fullness. This is a hard one to learn, but important if you’ve struggled in the past with over-eating or binging patterns (guilty). 3. Keep a food journal. Awareness precedes change. Keeping a journal of how foods make you feel both physically and emotionally will allow you to identify and course-correct old patterns. 4. Always try for a palmful of Protein with your meals. This will help you stay full for longer and avoid the patterns of binging and restricting, or emotional eating. Share with someone who needs this, and reach out if you need.

Fix your Kettlebell swing with these small corrections. I see this movement butchered quite a lot, not for lacking of trying. If these feel awkward for you, try these cues to get you swinging with great technique and explosiveness.... The kettlebell swing should traditionally be an exercise that focuses on hip hinging. The goal is to create momentum via the hips, using the posterior chain. Often I will see variations of the first video - squatting the swing and using the shoulders to lift the kettlebell. You can see the difference when side by side - squat pattern versus hinge pattern. If you want to squat with a kettlebell by all means do so but I’d recommend holding that kettlebell in the Goblet Squat position to promote a tall spine and loading of the front of the torso For a true hip hinge focused swing, think about your deadlift pattern (chest up, tall spine, hips above knees and sitting back/forward). Focus on popping the hips forward to create momentum. If you do so, that kettlebell should swing forward with rarely any upper body involved. - - #kettlebell #kettlebellswing #formtips #workoutmotivation #fitnessmotivation #fittips #onlinecoach #glutes #hiphinge #deadlift #movementmatters #yycfitness #calgary #yyc #girlswhodeadlift

This is a real chart of a clients weight loss journey over the span of 7 months. I say this over and over again because it’s a concept we NEED to wrap our minds around. Progress is NEVER PERFECTLY LINEAR.... See those spikes and drops? That is NORMAL. You have hormones that fluctuate. You have inflammation that fluctuates. More importantly, your LIFE fluctuates. The most important trend we want to see is from point A to point B. When drawing a line between, we should see a drop over time regardless of the ebbs and flows. - - #weightlossjourney #weightloss #realtalk #onlinecoach #weightlosstransformation #realtalk #womenscoach #getyourfactsstraight

This week marks the 1st BIRTHDAY of my business! Starting a business and having a global pandemic happen only a few months in wasn’t ideal, but I’m proud to have made it through. Not only have I made through, but I’ve thrived. Something that I don’t take lightly given the current situations in the world.... I do think it’s improving to celebrate these moments (something I’ve had to work on) so here I am. Starting my own business was something I thought about from when I was the age of 16 (I remember it very clearly). The only thing that ever stopped me from pulling the trigger was that I didn’t think I could do it on my own, which was 100% my own self narrative. 1 year in, it’s been the most soul fulfilling thing I’ve ever done. I’ve moved through a lot of changes with my business and it took me a pandemic to figure out my purpose. I’m pretty blessed to live that daily. I am so grateful for the lessons, hardships, successes the past year has blessed me with. On the day I registered my biz and left the corporate world I got myself a bracelet that says I am fucking unstoppable, and I’ve never taken it off. Feeling very lucky to have the support of amazing people in my close circle and also for the connections I’ve created in the industry. If you want to do something, please do it. No days are guaranteed and life is too short to not test your potential. I WAS that person who ran off fumes and rolled out of bed at the last minute, dreading most days. Blessed. Thanks for being here. #1yearinbusiness #entrepreneur #bossbabes #liftwithhannah

Taking control of your body is the fastest way to turn your day around. If you’re reading this and you’ve got a case of the Mondays, know that you can take back control. You can actually do it right this second.... The quickest way I’ve found to do so is to get in tune with the body. This includes your breath. Here are couple of my go-to practices to hit the reset button. Get outside and walk for 10 minutes. Stretch and breathe for 5-10 minutes. Meditate for 5 minutes (@Calm and @Headspace are great if you’re new to this). If you’re crunched on time, go do something crazy with your body, bang out 10 push ups or jumping jacks and get back to your daily tasks. Workout or Yoga for 30 minutes. It sounds painfully simple. Because it is! In times where we’re feeling lack of control or increased overwhelm, the best thing to do is take ONE action step and move forward. Your body is always right there with you, and something you can take control of right this second. Get off here and go move. Take back control and show yourself #YouGotThis.

If you can learn something, you can unlearn it. This applies to Your self talk... Your relationship with food Your relationship with your body Your work ethic Your discipline Your habits, health related or not Once you start to realize you are in total control of the trajectory of your life, that’s where the untapped potential lies. I had a conversation with a client the other day about COVID. I’m not sharing political opinions on here, but hear me out. I don’t discredit that a lot of people have suffered and passed from this virus. But what if we all reframed our thought processes when it comes to taking responsibility of our own bodies. Instead of living in fear, why wouldn’t you put every ounce of effort into making yourself harder to kill? Instead of living your life on auto pilot and letting the chips fall with your health, you need to take control now. And forever. Certainly not ONLY when there’s a pandemic. You were born into this amazing, capable, resilient body and you should treat it as such. Why wouldn’t you push your body’s physical limits on a daily basis? Or work to discover the potential of your mind or your capabilites as a human? If this post is making you ask yourself some hard questions or evaluate your own commitment to your health and wellness, START TODAY. UNLEARN the bullshit and take total control of your body and your life. And hey if you don’t know where to start, I got you.

10 things to start doing now to improve your confidence: 1. Hold yourself accountable to daily improvements in small areas. 2. Be intentionally Grateful every day.... 3. Have the intention of leaving every person in a better state than you found them. 4. Eat your fruits and vegetables. 5. Throw out the scale. 6. Compliment every person you see. 7. Push your physical capacity- show yourself you can get stronger daily. 8. Learn something new. 9. Write yourself 3 positive & loving affirmations daily. 10. Fall in love with realization that you are a work in progress every day, and will be forever. Your actions determine your priorities.

Why it’s important to celebrate your wins. I used to find it so hard to wind down every night. No matter what routine I tried, my brain wouldn’t shut off. Send this to this client tomorrow... That video could’ve been better I didn’t eat as well as I should have I’m mad at myself because I didn’t find time for my training today All of these self-sabotaging thought patterns would kick in, even though I knew I was actually doing a great job. This also started to creep into my family & friend time. Couldn’t stay off my emails, always thinking ahead and away from the present. Some days I would go home and get so mad at my self for wasting time and letting them down. I realized after some time that what I was missing was daily reflection. I did it weekly but I needed reflection daily before bed. I needed to actually start recognizing and celebrating my wins, instead of just focusing on what could’ve been better. Your brain will always try to sabotage you. It will try to convince you you’re not good enough every single chance it gets. If you’re trying to achieve a goal of any kind right now, you HAVE to celebrate these small successes daily. Often in my check in calls my ladies will immediately start to tell me what went wrong this week, instead of what they were proud of. It’s like Gratitude, you can always find something to be proud of if you are genuinely showing up 1% better every day. So here’s what I have them do... Feeling frustrated with your progress? First sit down and right out everything you’ve accomplished in the past 90 days. Physically, mentally, financially, spiritually etc. Then CELEBRATE the heck out of that! Or share it with someone you love. If you want you avoid the daily self-sabotage for good, review and reflect each day. 1. What are 2 things I did really well that I’m proud of today? 2. What was one thing I could take from today and make better tomorrow? This is where we start in my Women’s online program. If you can improve your mindset, you can improve your life.

In order to achieve any result, you need discipline. Stop looking for quick fixes from diets, supplements, and temporary fixes. What you need is discipline.... The discipline to do the small things daily that actually add up to massive returns in investment for your fitness and health. My friend Pat from Jacksonville Fitness Academy posted a video yesterday in which he used the analogy of brushing your teeth. You brush your teeth morning and night for two reasons. 1. You have been taught to from a young age. This is an autonomous activity you complete daily because you’ve been DISCIPLINED and consistent with it for x years. 2. You know the consequence if you don’t. Bad breath, spending money on fixing your teeth, the list goes on. So why are you not treating your health this way? You can take this analogy and apply it to any small habit regarding your health and fitness. Drinking your water Moving your body for 30 mins every day Meditating for 10 minutes every day Eating your veggies Hitting your protein requirements The problem is you don’t have discipline with these things like you do brushing your teeth. It takes 90 days to solidify a habit. Let us help you stop STOPPING and start LIVING. Link below to sign up for our FREE 90 DAY DISCIPLINE CHALLENGE starting September 14th. https://www.jaxfitacademy.com/90-day-discipline - - #Discipline #Habits #OnlineCoach #90daychallenge

Posted @withregram Marco’s @movement.matters.yyc golf game gainz after some FST sessions! My low back and core has been tight and restricted from being inactive during the lockdown. I've been working with @milneblair and @liftwithhannah to get me back to normal. Case in point, rotation while learning how to swing the golf club.... Happy to start getting back into the grind, thanks again, guys! @movement.matters.yyc @renegade_yyc #MovementMattersYYC #golf #FascialStretchTherapy #rehab #MassageTherapy #ManualTherapy #mobility #yyc #calgary #YYCnow #YYCliving #YYCtoday #CuriocityCalgary #DailyHiveYYC #TheSweatLifeYYC #YYCfitness #YYCbusiness #YYClocal #inspiration #fitness #fitnessaddict #motivation #fitfam #IGdaily #InstaDaily #InstaMood #iAmYYCfit #CalgaryBusiness

2020 killing your soul a little bit? Understanding you are in total control of your daily Habits and putting them into action is the best step you can take for yourself toward achieving your potential and rising above the noise of the world today.... Join Patrick Henigan, Josh Gangaware and I for 90 days in developing sustainable habits that will help you reach your potential physically, emotionally, spiritually. Info to come tomorrow on how you can sign up! Stop living on autopilot and start pushing the envelope on becoming your best self.

Here are 5 Healthy Habits that changed my life. When trying to improve your overall health and wellbeing, it’s important to focus on the whole picture. Many of these habits I’m going to talk about are routine and mindset-based habits. Although not specific to your exercise or nutrition program, they have significant translation over to both.... Control your mind and your discipline with habits = better results in and out of the gym. 1. Gratitude journalling. It’s an easy choice to look at and dwell on the negative energy that you’re being subjected to on a daily basis. Intentionally practicing Gratitude will rewire your brain to consciously focus on the positive. 2. Stop trying to please everyone. At the end of the day, you’re the one who lays your head on the pillow at night and has to be happy with YOU. Don’t let your fleeting thoughts about what others may be thinking or saying run your narrative. 3. Do some Mobility work for 5-10 minutes daily. I’ve talked before about the compound effect of training - it’s the same with your Mobility. You don’t have to be an expert or practice it for hours daily. 5-10 mins when you wake up and your body will reward you in ways you will be thankful for. 4. Take a Greens supplement. Most of us want to get healthier internally, but panic at the thought of how to fit everything in. This is where a Greens supplement can really help you bridge the gap. I’ve had a LOT of greens powders over the years, and Warrior Greens is by far the best, doesn’t taste like grass, and has a high quality probiotic. I have a link where you can save yourself some doe. 5. Prioritize sleep and rest. Think of your body as an external being that’s there for you, keeping you alive 24/7. Without it, you couldn’t enjoy any of the moments in life that you’ve worked so hard for. Would you want it to rest and function its best?

Stop falling for the diet mentality! The word #DIET alone encourages outcome-focused and quick-fix behaviour. If you’re going to stick with something for the long haul, I say go for it.... However If you’re following a diet because you’ve seen it on tv or in magazines, ask yourself the why and if you truly feel it’s a realistic #lifestyle for you. Diet LIFESTYLE I get asked a lot of questions on here about my opinion on diets or #cleanses etc. My answer is always it depends with follow up questions. Do you feel like is something you can stick to LONG TERM? If so, go for it. If not, you might want to start small with things like calorie intake and implementing effective #habits such as intake of water, protein, veggies etc. If you want to hear more about how YOU can take the stress out of nutrition and stick to it for good, head to my website and enter your email to receive a copy of my 90 minute Nutrition webinar. I got you. #liftwithhannah #nutritionmadesimple

I don’t know any woman who hasn’t been to hell and back trying to find comfort in her skin. Who hasn’t obsessed over her weight, exercise, food, or looks. Who hasn’t at least once in her life hid her menstruation, curves, sexiness, beauty.... Who hasn’t felt obligated to please another. Who hasn’t shrunk her intuition or intelligence. Who hasn’t been objectified or silenced. Who hasn’t held herself back. Who hasn’t tried to erase life’s inner or outer scars from her vessel. Who hasn’t been judged for her years on the planet or how good she looks. And I don’t know any woman who just gets over this. Because, for a woman, it’s hard to ignore the power and magnitude her body has - that she has. Because her story is EVERY woman’s story. And despite it all, I don’t know any woman who isn’t worthy of her strength, courage, and imagination. Who isn’t capable of being the high and holy, healing damage control that the world aches for right now, by empowering herself. - The She Book

Dear You Did you know that the things people have said to you that have torn you down or made you feel less than ALL actually aren’t true? You are too tall... You have big legs You are too bossy You should fix your teeth You need to lose weight Etc etc Realizing that these are merely opinions and not an actual representation of who you are is powerful. How do you work on detaching from the opinions that hurt you? You work on bettering yourself every single day. Keep promises to yourself, act as the highest & mightiest version of yourself, serve others around you, work hard. Then do it again the next day. Over time as you show yourself who you really are and what you’re capable of (guess what it’s actually ANYTHING) - the insignificant opinions of others will grow more and more quiet. Screw what that person said to you in high school. Screw what that toxic ex said to you. You get to be the victim or the victor so choose wisely.

Catch us in the park every Saturday at 10am sweating & raising money for Local Charities striving for important change in our community. There’s a lot of change that needs to happen in the world. Lots of us feel overwhelmed in that we aren’t doing enough but change takes time and consistent effort.... Be kind to yourself. One thing we can always do is give back. This is a great opportunity for you to improve your health and your MIND by giving back and feeling hopeful. Tell. Yo. Friends! #BlackLivesMatter #YYCFitness