Hannah White | PT & Online Coach

1️⃣ You rarely feel hungry in the morning but struggle with #sugarcravings in the afternoon 1️⃣ You’re constantly fatigued & have low energy levels 3️⃣ You’re experiencing mood swings & concentration issues No restrictions needed 🙅🏻‍♀️ Focus on consuming the RIGHT amount of #calories

Do you find yourself working out like crazy but nothing seems to make a difference to your physique? Here’s 5 tips to help 🫶 1️⃣ Dial in on your #nutrition 2️⃣ Track your #workouts 3️⃣ Improve the quality of your sleep 4️⃣ Move more during the day 5️⃣ Have a plan for the weekends

Most people’s goal for working out is to look toned. But what some people don’t realise is looking #toned requires you to #buildmuscle while #losingfat So here’s 3 signs to look for: 1️⃣ Changes in Body Composition 2️⃣ Getting Stronger in the Gym 3️⃣ Visible Definition #workout

Lack of consistency is usually the main driver of your #weightloss struggles. Here’s 3 tips to improve your #consistency: 1️⃣ Plan your meals out the day before 2️⃣ Figure out the weekends 3️⃣ Instead of trying to change everything at once, focus on changing 1-2 things at a time

Here’s the deal. No type of exercise will cause you to #burnfat unless you’re in a #caloriedeficit BUT here’s why #weighttraining is the best way to look #toned 👀🔥 1️⃣ Boosts your #Metabolism 2️⃣ Sustainable #FatLoss 3️⃣ Tones & Shapes your Body 4️⃣ Improves Functional #Fitness

1️⃣ Being either “on it” and really “good” or completely “off it” and at the other extreme 2️⃣ Cutting out food groups & dropping #calories too low 3️⃣ Assuming at the end of my #diet I can just go back to my old way of eating 4️⃣ Thinking #fatloss will be faster than it really is

Are you someone who hardly eats some days & then overeats on other days? Here’s 5 things I did: 1️⃣ Increased my #protein intake 2️⃣ Started having 3 large meals a day 3️⃣ Focused on eating 80% whole foods 4️⃣ Included 20% soul foods into my #diet 5️⃣ Ate similar meals each day

Here are 5 key habits that work for me: 1️⃣ I track my #nutrition at least 80% of the time 2️⃣ I exercise to get #stronger & #fitter not just burn #calories 3️⃣ I manage my stress 4️⃣ I sleep 8 hours a night 5️⃣ I keep active and walk at least 10k steps a day #fitness #gym #workout

Successful dieters: 1️⃣ Consistently put in the work over time 2️⃣ Focus on what they CAN control like what they consume 3️⃣ They don’t wing it from meal to meal. They plan out their #nutrition 4️⃣ They don’t quit when they think it’s not working. They find areas they can improve💯

3 tips to help👇 1️⃣ Add as much food volume as possible while keeping #calories low. Finding low calorie fruits & veg that you LOVE is key 2️⃣ Sit down & eat slowly! When you rush through your meals your brain doesn’t acknowledge you’ve eaten 3️⃣ Stick to a regular eating schedule

1️⃣ Focusing on calories burned. Instead focus on what you consume! 2️⃣ Trying to stick to 1200 #calories. It’s unsustainable & unnecessary. Instead create a #caloriedeficit that is realistic for YOU 🫵 3️⃣ Eliminating entire food groups. Learn to include all foods in your #diet 💯

Your body weight will fluctuate regularly, so here’s 5 signs tell if you’re #losingfat 🔥 1️⃣ You’re in a #caloriedeficit 2️⃣ Progress pictures are showing changes 3️⃣ Your clothes fit differently 4️⃣ You’re getting #stronger in the #gym 5️⃣ You’re hitting your #protein goal #fit

The ONLY way to #loseweight is to be in a #caloriedeficit. BUT here are 5 common mistakes that could be holding you back 1️⃣ Not eating enough #protein 2️⃣ Not eating enough fibre 3️⃣ Not drinking enough water 4️⃣ Cutting out your favourite foods 5️⃣ Trying to stick to 1200 #calories

So you get it into your head that you’re going to lose 12lb in 6wks by #dieting & #exercising every day. After 2 weeks though you’ve only lost 2lb. You feel frustrated & give up. In reality though 2lb in 2wks is great progress 💯 So this is a reminder to set a realistic goal👌

And the answer most people don’t want to hear: 🗣️”You don’t lift #weights or do #cardio to #loseweight” We #workout to: 💥 Increase #strength 💥 Improve #fitness 💥 #toneup & #buildmuscle 💥 Improve our health #Nutrition is & will always be the driver of your #weightloss car

1️⃣ Not paying attention to #calories of #healthyfood 2️⃣ Not allowing myself a treat 2️⃣ Not eating enough food When I say “food” I don’t mean more calories, as you won’t #loseweight that way 🤷🏻‍♀️ What I do mean is MORE “nutrients” like lean #protein, complex carbs & fruits/veggies

1️⃣ I focus on my #nutrition first. Always! 2️⃣ I prioritise #strengthtraining over #cardio 3️⃣ I stay hydrated throughout the day 4️⃣ I manage my stress levels 5️⃣ I get plenty of sleep I am a mum in my 40s & I run my own business. So life is pretty hectic! But these 5 tips help 💯

1️⃣ You’re still lifting the same #weights 2️⃣ You’re doing 15+ reps of every exercise 3️⃣ You think “only” doing 6 exercises isn’t enough of a #workout 4️⃣ You’re talking while lifting 5️⃣ You train every day BUT no #exercise will cause #fatloss unless you’re in a #caloriedeficit ❌

1️⃣ #Protein porridge, topped with berries & a small amount of peanut butter 🥣 2️⃣ Scrambled eggs + whites on wholemeal toast, with a side of spinach, tomatoes or mushrooms 🍳 3️⃣ Greek yogurt, chopped fruit & a small amount of crushed nuts or seeds🍓 #highprotein #recipes

1️⃣ You eat #healthyfood but you’re still consuming more #calories than you burn 2️⃣ You’re working out like crazy but you’re sedentary outside of your #workouts 3️⃣ You #workout hard, track your calories & #steps but only on the days you’re being “good” Ready to fix them? 👇