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My Favorite Health & Fitness Things

With all the fitness and health trends out there, I thought I would share some of my favorite things with you. So, here they are:

EXERCISE:

  1.  HIIT (High Intensity Interval Training): fast, “fun”, effective
  2. Exercise Bands: so versatile and a game changer for exercises. Also, easy to take with you anywhere
  3. TRX Suspension Trainer: another versatile and portable piece of equipment. But, learn how to use it properly from an expert before getting one!
  4. Exercise with Friends: turning happy hours into workout sessions can lead to a healthier friendship. Go for a walk/run, find a workout class to join, grab coffee and explore your neighborhood, bike rides, etc.
  5. Finding Workouts You LIKE: and ideally will stick with. From yoga to zumba to HIIT and crossfit there is a plethora of workouts available. Find what you like and DO IT. Even if that’s walking with a friend

NUTRITION: (and even my kids and husband like all of these!)

  1. Chicken Crust Pizza: just try it! Easy, high protein, delicious, PIZZA
  2. Flourless Chocolate Chip Chickpea Blondies: yum, that’s all
  3. Organic Edamame Spaghetti: found at Costco. Spaghetti has never been tastier or healthier! I pair with shrimp and pesto
  4. Protein, Veggies & Whole Grains: it’s so simple and what I eat for almost every meal. A lean protein of choice, veggies galore, and occasionally some quinoa or brown rice or farro.
  5. Meal Planning & Prepping: makes life so much easier!

OTHER

  1. Self-Care: taking care of yourself makes you a better YOU which reflects in how you treat and care for others. Find what self-care works for you
  2. Investing in YOU: Investing in your health is important and worth every penny. Even though I’m a trainer/health coach I workout with a trainer once per week and I am seeing a nutritionist to help with some gut issues. We can’t do it alone!
  3. Goal Setting: whenever you are feeling unexcited about life, set a goal! It gives you purpose, power, feeling of worth, and excitement. Shameless plug – see below for my Goal Setting Workshop happening Monday.
  4. Positive Thinking: you can actually reduce stress by eliminating negative self-talk and adding in positive thinking.
  5. Podcasts: I’m in love. I learn, I get lost in them, I enjoy them while I workout, there are endless topics. My faves: This American Life, TED Radio Hour, Radiolab, Stuff You Should Know.
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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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Setting Up a Workout Routine

What muscle groups should I work? How often should I lift or do cardio? Can I lift two days in a row? These are questions I hear a lot. And the answers will vary greatly depending on your goal. But, I find that for the majority of people (at least the ones I work with) their goal is general strength and fitness. In my opinion the general worker outer is putting too much stress into what to do, when to do it,  how to get it done, etc. and this can often overwhelm them.

It’s great to have some guidance though, so here is a quick guide to general fitness goals:

  1. MOVE: find a way to add more movement into your daily life:
    • Daily walks – 20+ minutes in am, lunch, or after dinner
    • Walk to errands – grocery store, Walgreens, the Park, or park in furthest spot of parking lot
    • Take an extra trip up the stairs each time you use them. Use the stairs instead of elevator
  2. FIND WORKOUTS YOU ENJOY: If you like your workout you are more likely to stick with it. Could be:
    • Working with a personal trainer (this is a great way to
    • Group classes
    • Workout videos
    • Working out with a friend
  3. SCHEDULE IT: Have your workouts/movement in your calendar as standing appointments and treat them like a dr. appointment or work meeting. They should be a priority
  4. LIFT: Strength training is so important and so good for you. Lift 1-3 times a week (depending on how often you can realistically do it).
    • Compound movements – work multiple muscle groups to help build strength and get your heart rate up. Plus, it works more muscle groups in less time! This is a great option for a quicker workout and a great way to burn more calories and fat.
    • Work with a trainer or physical therapist at least once to find out what muscle imbalances you may have and what exercises you can do to improve those
    • Work all muscle groups: chest, back (upper/mid/lower), shoulders, bicep, tricep, abdominals, glutes, quadriceps, hamstrings, hips, calves.
    • Work in all planes of motion: frontal (side to side), sagittal (forward/backward), and transverse (rotational)
    • Challenge yourself: once you’ve established a base try going a little heavier or faster or doing more reps/sets.
  5. Cardio: in addition to daily movement try getting in 2-3 cardio sessions each week. This can be 20 min. of mindful walking, elliptical, cycling, stairs, running, a dance or kickboxing class. Again, find what you like doing.
    • Bored with cardio? Add intervals, do sprints, do it with a friend, take a class, listen to a podcast or motivating music, watch TV.

Everyone’s ideal week will look different and your ideal week may change depending on what life has in store for you at the moment. Generally, for me an ideal week would look like this:

  • Monday: Compound movements strength workout 30-40min (between clients)
  • Tuesday: 20-60 min. cardio (either at 5am, during kids nap, or after they go to bed)
  • Wednesday: Compound movements strength workout 30-40min (between clients)
  • Thursday: walking stairs (60-100 flights) during son’s weekly appointment
  • Friday: rest or long walk (with daughter in stroller, or during nap)
  • Saturday: Compound movements strength workout 30-40min (usually in basement while husband feeds kids breakfast)
  • Sunday: rest or additional cardio session (long walk with family on way to park)

Need help planning your perfect week? Let’s talk – hahnfitness@gmail.com