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8 Steps to a Successful Resolution

How are your New Year’s resolutions going? I TRULY hope they are going well, I mean it is only January 5th. But, according to a commonly cited statistic only 8% of people actually keep their resolutions. No wonder we “repeat” our resolutions year after year. That percentage will NOT move us to the next grade! Today I wanted to share some tactics, tips, and advice on how to create a resolution (or goal) and set yourself up for success. It’s not enough to just state, “I want to lose 30lbs this year” we need to dig deeper. So, here are some steps to take

Step 1: Create SMART Goals (specific, measurable, attainable, relevant, time-bound).
ex. I will  spend less time on devices when with my kids. My SMART goal is:
“I will designate specific times during the day to check social media/email (6-8am; nap time; after 8pm) AND will only be on it during those times to do designated work (after 8pm I can mindlessly scroll). I will put a note with these times on my computer and phone and will keep devices out of reach.”

*notice my goal is an “I WILL” statement. write yours this way as well

Step 2: Add a WHY to the Goal – the why is our motivation and what will help keep us on track. My Why for the above goal is, “I want to set a good example for my children; I want to be intentionally present while I’m with them; I don’t want to miss out on these potential memories; and I find I can keep the house a little tidier when I don’t waste time on social media all day.”

Step 3: Write a Contract – Print out your SMART goals (I WILL statements) and your Why; sign it; and hang it somewhere you will see it everyday (bathroom mirror). This way you can check in daily to make sure you are on track. 

Step 4: Find an Accountability Partner: You may need to find a few people to keep you  accountable. First, you want someone with similar goals to work parallel to you. Second, you want a person who will be supportive, but will also be honest and let you know when you are slacking. Third, find someone to act as a mentor; someone who has accomplished the goal (can even be someone online via a blog, video, etc.). Fourth, find a community associated w/ that goal; the sense of belonging is comfortable, safe, and motivating.

Step 5: Believe in Yourself – you need to believe it’s possible for it to actually be possible. On the contract from Step 3 write motivating statements such as: “I can do this,” “I WILL do this,” “I deserve this,” “My family deserves this,” “I BELIEVE in myself.”

Step 6: Choose Goals that Fit Your Life – we all have different capabilities and realities. Just because Jane down the street; who doesn’t work or have kids, hired a trainer for 3hrs everyday, had a personal chef, and went on a weight loss retreat for a month; lost 50lbs last year that’s likely not your reality. Be practical about your goal and plan for how to accomplish it. Take small steps and build upon that.

Step 7: Create a Habit – practice your goals and stay consistent. This will soon turn the actions into a habit and will not just be something you do, but will be a part of who you are. If you slip on a goal, don’t let that be the be-all and end-all. Just jump right back into it. We ALL slip at times. It’s not a matter of how many times you slip, it’s how many times you are willing to get back up!

Step 8: Reward Yourself – while building that habit, be sure to reward yourself for every little success. This will help keep you motivated to continue with the goal until it does become habit and you no longer have to think about it. Have a goal to work out consistently? Why not treat yourself with a chocolate square after each workout (once it’s habit you won’t need the chocolate to motivate you). Or, pamper yourself after a week of great workouts (massage, hair, nails, new clothes, etc.)

So, what are your resolutions / goals this year?

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I Don’t Have Time

“I Don’t Have Time to…” workout, meal plan, read, sleep, take care of myself; the list goes on an on. This is the number one excuse why people don’t take care of themselves and it’s the #1 excuse I DO NOT ACCEPT. We all have the same 24 hours in a day and yes, some people have a less filled schedule, but in 99% of the cases everyone has extra time to do whatever they prioritize. If we WANT to do something we FIND the TIME.

PRIORITIZE 
From this day on, I challenge you to replace “I don’t have time” with “I’m not prioritizing that in my life right now.” This shifts the way we think about these things and changes from a can’t statement to a mindset of I “can” do xyz but right now I have other priorities. At different times in our lives we will prioritize different things, which is normal and great, but we shouldn’t forget about ourselves and our health. That should always be near the top of the list. Here is a sample list of priorities, but you need to find what is important to you, what gets you excited, gives you purpose, makes you happy.

  1. Family
  2. Alone-time with partner
  3. Health and physical exercise
  4. Nutritious eating
  5. Friends
  6. Work
  7. Volunteering
  8. Learning
  9. Hobbies – movies and reading

I know, so many of you right now are saying, “she is a personal trainer and works part-tme, so it’s EASY for her to workout and meal prep. Who is she to tell me that I have time?!”

Well, first of all, I work out of people’s houses and I do not workout with my clients. It’s on me to carve out my own time to workout. Second of all, when I’m not training clients I am building my online program, researching/learning, marketing, accounting, filming videos, editing videos, designing a website, engaging on social media, blogging, and taking care of my kids. At times I do put in well over 40 hours a week into Hahn Fitness.

Also, I haven’t always been a trainer and I’ve had jobs where I worked 50-60 hours per week every week, I’ve lived in a foreign country where it is not normal to see a woman lifting at the gym or running on the busy streets, I’ve traveled to even more of those countries for extended periods of time, I went to school full-time while working nearly full-time, I had extracurriculars every night of the week, and the list goes on. The bottom line is I HAVE HAD A PACKED SCHEDULE and life struggles where I easily could’ve made excuses to stop taking care of myself, but I never did. Instead I woke up in the Philippines at 5am to run in the ungodly heat & humidity (and got bit in the butt by a dog on a run), I went to the gym on lunch breaks to lift, I found a local to help me obtain a gym membership in Korea, I ran the streets of Beijing to explore the area (and I may have run a good portion of the Great Wall), I made workout dates with friends so we could catch up and exercise, I sneak mini workouts in while kids nap, I do bodyweight workouts on vacation while we watch the morning news (or cartoon). I’ve been consistently working out and making healthy choices for over 13 years all because I have made it a priority and a habit.

MAKE IT A HABIT
If you can make healthy life choices a habit they will come easily and naturally and you won’t even have to think about fitting them into your schedule. Workouts can be as quick as 20 minutes 3 days per week, meal prep can be done in place of one tv show, adequate sleep (unless you have a newborn/bad sleeper) can be obtained if you set a time to go to bed each night. Start slow and small with creating habits. Here are more tips on how to create habits.

FINDING / MAKING THE TIME
Once you figure out your priorities it’s important to strategize on how, when, and where you will engage in those priorities. Here are some ideas of places you can find/make time:

  • Wake up 20 minutes early 2 days per week
  • Utilize your lunch break
  • Take 20-30 minutes before you go to bed
  • Give yourself 1-2 hours on the weekends
  • Skip watching TV one night per week
  • Take a day off from Facebook/Instagram scrolling (we all get sucked in for longer than intended!)
  • Find ways to involve friends/family into your personal priorities so you can spend time with them AND accomplish goals
  • Use your commuting time (audiobook, podcast, meditation, hands-free phone call)
  • Let your kids watch TV for 30minutes so you can do what you need to do

I could go on and on. Still not convinced? Email me your list of priorities and your daily schedule and I will help you FIND THE TIME: hahnfitness@gmail.com

TAKE CARE OF YOURSELF
Why is it so important to take care of yourself? Because it makes you the best version of you. Exercise, healthy eating, sleeping, self education, laughing with friends, feeling good, and loving yourself will make you a better you, a better spouse, a better parent, a better citizen, a better employee. You will be happier, enjoy life more, have more energy to spend with loved ones, and it’ll feel great.

I challenge you  now to:

  1. Start saying “I don’t prioritize that right now” instead of “I don’t have time”
  2. And – make a list of your priorities and find/make the time for them.
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Healthy Living Conveniently & Easily

After talking with a client the other day, she suggested I update my website to talk more about my niche. I asked what exactly she meant and how she viewed my niche. She went on to say my niche was obviously “convenience” and making it “easy for people to live a healthy life.” I hadn’t really thought of that as my niche before, possibly because I’ve always thought working out and staying healthy should be made as easy and convenient as possible. But, it’s exciting to have a niche and I look forward to conveniently helping others workout and develop healthy habits with ease.

HOW HAHN FITNESS OFFERS CONVENIENCE AND EASE:

IN-HOME PERSONAL TRAINING:

  • I come to you, in the comfort of your own home.
  • This way you can’t really be late (because I’m always on time!).
  • You can’t sleep through your alarm, because the doorbell will wake you up anyway.
  • You don’t have to factor in travel time to/from the gym.
  • If you don’t have equipment I will bring some with me (TRX, dumbbells, bosu, resistance bands, etc).
  • If it’s nice outside we can always meet at a park!
  • If you have pets or babies I am happy to entertain them during the workout. I can’t pass up a good baby snuggle or dog petting session.

HEALTHY HABITS ADVENTURE – ONLINE PROGRAM: 

  • The online program allows you to do the video workouts whenever and wherever works for you.
  • Together we strategize how many workouts you’ll do, when you should plan to do them, what types of meals to aim for and other healthy goal setting strategies.
  • You get a healthy eating cookbook with simple, easy recipes
  • You also have access to me via phone, text, email, and the Facebook group.
  • Weekly emails help keep you on track, as do the weekly tracking calendars. 
  • With planning ahead you will eat out less and save money & time
  • There is NO extreme dieting and NO additional costs of supplements. It’s all food (yay!)
  • We set small, achievable goals and changes to set you up for success.
  • The foundation helps turn these changes into habits, so your new healthy lifestyle is sustainable.

I get so excited about helping people create healthy habits. It does not have to be complicated,  take hours every day, or make you miss out on other aspects of your life. Together we can conveniently, easily, and strategically create healthy habits.

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Strategies to Reduce Added Sugar Intake

Sugar is everywhere, but it is not our friend. The American Heart Association says adults should limit daily sugar to 6 tsps (25 g) for women and 9 tsps (38 g) for men. Yet, the average American consumes 19.5 teaspoons (82 grams) every day. To give you an idea of what these numbers mean; many flavored espresso drinks contain 25+ grams of sugar. So, how can you combat the sugar frenzy and limit your added sugar intake?

  • Read Packages – it’s unbelievable how much sugar can be in “healthy” packaged foods. Read labels to see how much sugar they contain. Here are some common sugars found in foods: corn sweetener, corn syrup, dextrose, fructose, fruit juice concentrates, glucose, high-fructose corn syrup, invert sugar, lactose, maltose, malt syrup, raw sugar, sucrose, sugar syrup, cane crystals, cane sugar, crystalline fructose, evaporated cane juice, corn syrup solids, malt syrup.
  • Check Your Mood – why are you reaching for the sugary snacks? Are you stressed, hungry because you skipped a snack/meal, sad? Find ways to combat those feelings and better manage them. Stressed – exercise, talk to a friend, meditate. Hungry – don’t skip meals; plan out your day, eat healthy fats and protein to keep fuller longer. Sad – talk to someone; go on a walk and talk with a friend; do something that makes you smile.
  • Drink Water – have water be your primary beverage. If you love coffee or tea try adding just a little milk and skipping the flavored syrups.
  • Limit, Don’t Completely Cut it Out – everything in moderation. When we try to go cold-turkey it often results in a binge fest. It’s better to limit sugar and plan it into your weekly diet (ie. have a birthday party to attend and know you’ll have some cake? Then skip your vanilla latte and go for a regular coffee with milk)
  • Don’t Fake It – Artificial sweeteners are all the rage, but could they be doing more harm than good? When we eat sugary foods our body expects calories, but when the sweetness isn’t followed by calories, such as with artificial sweetners, our body craves those calories and we often end up replacing them with other food sources, which can lead to weight gain. read more 
  • Eat Sweet Whole Foods: When the sweet tooth kicks in reach for some sweet fruit with natural sugars instead of a candy bar.
  • Halloween Alternatives: with halloween coming up, here’s a quick strategy to keep you sugar-light! Hand out toys, stickers, spider rings, small playdoh, glow bracelets, bouncy balls, etc. This way you won’t be tempted by leftover candy.

What other ways can YOU reduce added sugar in your diet?

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Self-Care Strategies

Fall_RunWhat exactly is “self-care” and why do we find it so hard to do. For some it just isn’t prioritized and for others a sense of guilt is associated with it. But, WHY on earth should we feel guilty for taking care of ourselves?!

What is Self-Care?

Self-care is a deliberate activity we do to help care for our mental, physical and emotional health. The activity should “refuel” you. It is NOT a selfish act. If we don’t care for ourselves we can’t care for others and we can easily become burned out. You deserve to be the best version of you and this is why self-care is so important. Self-care will help you find a good life balance which will allow you to do your job better, feel better, care for others better, and be the best you.

Self-Care is different for everyone, but some examples include:

  • Spending time with loved ones
  • Do regular doctor visits
  • Laugh
  • Relax someway everyday; a 20 minute walk, reading a book, meditating, bath
  • Don’t avoid aches and pains; get a massage, go to the doctor, do acupuncture, yoga
  • Make plans with friends
  • Do something you enjoy everyday
  • Get plenty of sleep
  • Eat healthy
  • Exercise; it’s great for mind and body!
  • Counseling / therapy is a great way to work with a professional to enhance the health of the mind. Being able to openly talk to someone who can provide constructive feedback can largely benefit anyone

Add these activities into your daily schedule and get friends/family on board to help keep you accountable. It takes practice to do self-care, but the more you do it the more it’ll become a habit.

We can’t be our best version if we don’t take care of ourselves. Personally my favorite self-care activities include:

  • taking baths
  • walking (I walk alone every Saturday morning)
  • having dinner with friends (I try to do this every other week)
  • snuggling with my son while he watches his TV show before bed
  • exercising 4-5 days per week
  • cooking, but only 1-2 times per week (I can do so little b/c of meal prep!)

What will you do for your self-care this week?

nutrition

MEAL PREP

At the end of this blog are videos and recipes on how I prepped for the week 🙂

Here are some tips on how to get started with meal prep. I hope they help you succeed in your healthy living goals.
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Meal Prep is the BEST way to set yourself up for success when looking to create a healthy eating habit. If you plan your meals out each week and prep them as much as possible you are much more likely to stay on track AND it makes dinner time much less stressful. No one has time to cook every night, so don’t!

How to meal prep:

  • Pick a day or two each week where you can spend a solid amount of time prepping. Many people find Sundays and Wednesdays work well.
    • It’s easier to split up the prep; in regards to time, ingredient freshness, gauging how many more meals you need for the week (there are many times I end up not having to make my Wednesday meal until Thursday or Friday b/c I ended up with so much food, or had an unexpected dinner out with a friend), and time.
  • Figure out how many meals you need (breakfasts, lunches, dinners, snacks)
    • Do you have a lunch meeting/date? Dinner plans with friends? You likely won’t eat a home cooked food for every single meal every week.
  • Breakfast: Keep it simple and quick. Some great options are oatmeal or overnight oats, egg scramble (can put some in fridge to eat another day), fruit & yogurt. Choose a couple breakfast items to eat throughout the week.
  • Lunch & Dinner: Make 3-4 different types of meals to rotate throughout the week for both lunch and dinner.
    • Simple ideas:
      • Grill a variety of meat and eat with roasted veggies, with/on a salad, in a IMG_7306burrito or protein bowl, or in a wrap
      • Veggie Noodle Pasta with shrimp & pesto or ground turkey & marinara sauce
      • Shredded Chicken or Pork in crock pot to eat with roasted veggies, with/on a salad, in a burrito or protein bowl, or in a wrapIMG_7304
      • Stir Fry – just throw in any veggies you have left in the house; along with a protein and a little stir fry sauce
    • Storage: put single servings of meals in individual tupperware, so they are easy to grab. If there is anything you will need to add to it before consuming tape a note on the top with instructions. Keep items that are eaten cold separate from ones that will  need to be warmed in the microwave
  • Keep it simple: the less complicated you make the meals the easier it will be to prep
  • Simg_7203.jpgnacks: Don’t forget to plan out your snacks and prep those too. Aim to eat 2 snacks a day and choose 3-4 types of snacks each week
    • precut your fruits and vegetables, put together single servings of cottage cheese and fruit, put servings of almonds in a baggie; buy string cheese, have small containers to toss a tablespoon of Peanut Butter or hummus into so you can easily bring it with you.
  • Stick with it!

For anyone interested in additional help; there will be more guided assistance for meal prepping available in my 8-week Healthy Habits Adventure online program that will officially launch January 2018. (potential soft launch earlier). Contact me for details

3/11/18

So much food! I did make the Cashew Crusted Chicken at the end of the week and it was tasty!

2/11/18

This week I crushed my meal prep and have 3 awesome recipes all ready to rock. Here’s what I did to prep:

And here are the recipes for this week:

 

More Meal Plans

  • Hard Boiled Eggs
  • Shrimp & Veggie Kabobs
  • Butternut Squash, Kale coconut salad
  • Chicken Breast (grilled) for easy grabs
  • Chicken wings on grill
  • Edamame Spaghetti w/ shrimp & pesto
  • Chicken Crust Pizza (SO GOOD!)
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Abs Don’t Require Endless Sit-ups

It is all too often I have people tell me they want to add more ab exercises (ie sit-ups & crunches) into their workouts to flatten their stomachs. I always tell them that the best way to flatten their stomach is by looking into their diet to focus more on clean eating, adding more moderate to high intensity cardio, continuing with strength training for total body strength (and engage abs during exercises!), ensuring they have enough protein in their diet and are eating a well-balanced / calorie appropriate diet. But, a week later I find us having the same conversation. You can sit-up all you want and strengthen the abdominal muscles, but if you have a layer of fat over those muscles no one will ever know what lies beneath.

I have NEVER shown my stomach in pictures, because I personally feel weird about it and don’t want to come off as a “looks is everything” type of trainer. I am far more concerned about health and being able to physically do things that I love than I am about how I look, BUT I am making an exception. Why? Because the proof is in the pudding, or something like that 😉 This is a photo of me, and YES I am definitely flexing, first thing in the morning on September 13th. Why is this all significant:

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  • Photo was taken 1 year and 2 months after having my second child
  • I have (and had all through pregnancy) Diastasis Recti so did a VERY minimal number of ab exercises while pregnant. And after giving birth to this day, have done only a handful of sit ups / crunches (I have however done planks, hip bridges, leg lowers and exercises focused on Diastasis)
  • I currently have a pinched nerve in my neck which partially froze my shoulder (not workout related, believe it or not) and I have not lifted a single weight in almost 3 weeks. I have done seated/weighted and bodyweight lower body exercises
  • I HAVE, however, been more carefully focusing on my diet for the past 7 weeks, eating cleaner and more consciously
    • Eating more protein and healthy fats, slightly less carbs
    • Limiting, but not avoiding, alcohol, sweet treats, and eating out
    • Meal prepping and planning out all meals and snacks for the week to set myself up for success
  • I did/do NOT use a single meal replacement or take any supplements besides my multi-vitamin. I did/do use a protein powder in my diet (never to replace a meal though!) that can be bought at stores and is vegan and organic.
  • I HAVE (prior my injury) been doing moderate to high intensity cardio
  • I HAVE (prior to injury) been doing full body strength training and pushing myself to challenge my body
  • I HAVE been working hard on my Diastasis Recti and doing more exercises to target the transverse abdominal muscle (aka the deep ab muscle that provides thoracic and pelvic stability), these are not your 6-pack ab muscle and are more for function, so are very important but often overlooked
  • I DO attribute my stomach 80% to diet and 20% to exercise and 0% to having children (haha).

But in all seriousness look into your diet first and most importantly make clean, healthy eating a habit so it sticks around for the long-term. Do NOT look for a quick fix; you may get quick results, but you most likely will lose those results just as quickly. Be smart, be patient, be in it for your health and fitness and not solely for your looks (that’s my advice at least).