Hannah Stanton

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๐ŸŒ Follow my fitness journey ๐ŸŒ ๐Ÿ‹๏ธโ€โ™€๏ธ Looking to become a certified PT ๐Ÿ‹๏ธโ€โ™€๏ธ ๐Ÿƒโ€โ™€๏ธ 5K PB 25:12 - 10K PB 55:14 ๐Ÿƒโ€โ™€๏ธ 1/2 M PB 02:04

Member Since OCTOBER 05, 2020
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Happy Monday Guys โ € I decided a few days ago that I wanted make myself vulnerable & share my story. Itโ€™s quite a long one and it shows that Iโ€™m not perfect, no one is! Scroll to read ๐Ÿ˜„ โ € I suffered for too long before seeking help so please do if you feel that you can relate to any of this. โ € If this helps one person then itโ€™s served its purpose. โ € Hope you are all having a lovely Monday! โ € Much love โค๏ธ HCS x โ € #hcsfam

3 Weeks In/Start of Week 4 Update โ € Tomorrow marks the first day of Week 4 into my DIET/RECOMP. I am very happy with the progress and even though it may not be much it is something! โ € I want to highlight the importance of taking progress pictures as if I didnโ€™t have something to compare myself to them I would be lost! And you should never compare your body to someone else! We are all different & we all look amazing in different ways! Donโ€™t let anyone ever tell you otherwise! โ € Updated weight: โ € I weighed in at 55.3 kg this morning which is a fair drop from last week at 56 kg. I.e. a 0.7kg drop! โ € How are my goals going?! โ € 1๏ธโƒฃ Iโ€™m so close to getting that pull up & im ready to push hard for it next week! Fingers crossed ๐Ÿคž else I will continue to do negative pull ups! โ € 2๏ธโƒฃ Iโ€™ve managed to improve my squat form a lot so Iโ€™m nearly ready to start increasing the weight slowly again ๐Ÿคช โ € 3๏ธโƒฃ My Rack Pull is slowly progressing! I did 4 Reps x 85kg last week ๐Ÿ’ช โ € 4๏ธโƒฃ Iโ€™ve moved onto sumo deadlifts which I find more comfortable! I did 3 Reps x 67.5kg yesterday! Iโ€™m ready to continue to get stronger next week! โ € Calories & Macros remain the same at 1710 Cals & 110g P 205g C 50g F โ € โ€ขโ€ข โ € Iโ€™m very happy with my progress so far! Iโ€™m starting to do some extra glute work next week as I feel I havenโ€™t done enough! There is also a chance I may be going home slightly earlier than expected which is exciting ๐Ÿ˜œ โ € Hope youโ€™ve all had a lovely Sunday & enjoyed some nice food! โ € Much love ๐Ÿ’— HCS x โ € PS: tomorrow I am going to post my fitness story ๐Ÿ˜„ โ € #hcsfam โ € โ€ข โ€ข โ€ข โ€ข โ€ข โ€ข โ € #fatloss #fatlossjourney #strengthtrainingforfatloss #weightloss #weightlossjourney #myweightlossjourney #weightlossstory #extremeweightloss #extremeweightlossjourney #weightlossfooddiary #weightlosssuccessstory #weightlosssupportgroup #weightlosssuccessstories

๐š†๐š‘๐šข ๐šœ๐š‘๐š˜๐šž๐š•๐š ๐šข๐š˜๐šž ๐™ณ๐šŽ๐šŠ๐š๐š•๐š’๐š๐š?! โ € Iโ€™ve recently moved from regular deadlift to a sumo deadlift as I find it more comfortable & in the end of the day you should do what suits you! Thatโ€™s why when you create a workout program you want it to be personalised to yourself! โ € So itโ€™s better to create your own routine or have a coach make one for you rather than just getting a random one of the internet ๐Ÿ˜Š โ € โ€ขโ€ข ๐—ง๐—ผ๐—ฝ ๐Ÿฑ ๐—ฏ๐—ฒ๐—ป๐—ฒ๐—ณ๐—ถ๐˜๐˜€ ๐—ผ๐—ณ the deadlift include: โ € 1๏ธโƒฃ Improves your posture - deadlifting increases your core strength & adds to core stability (I.e. works those abs ๐Ÿ˜œ) - deadlifting targets all the muscles responsible for your posture & enables you to keep your back straighter during daily activities! โ € 2๏ธโƒฃ Itโ€™s a Compound Movement - so it works lots of muscles at once! It works both your upper & lower body! ๐Ÿ’ช๐Ÿ˜„ โ € 3๏ธโƒฃ Improves your grip strength - this is another exercise which will help you improve your grip & therefor help you in general life! ๐Ÿ˜„ โ € 4๏ธโƒฃ There is many variations - this means that you will always be able to find a way of doing it! Even without equipment ๐Ÿคทโ€โ™€๏ธ โ € 5๏ธโƒฃ Its the safest compound movement - as you are not going to get pinned under the weight (e.g. as with a squat or bench press). If you get into trouble just drop the weight! ๐Ÿ’ช โ € โ€ขโ€ข Thought Iโ€™d give you guys a little insight into the benefits! There is many more! ๐Ÿ˜œ โ € Random question: are you team shoes or no shoes? ๐Ÿ˜‚ โ € Hope you all have a great evening! โ € Much love ๐Ÿ’“ HCS x โ € #hcsfam โ € โ€ข โ€ข โ€ข โ€ข โ€ข โ € #gym #gymlife #gymrat #gymlifestyle #gymhumor #foggymorning #gymswag #gymaddicted #gymworkouts #crossfitgym #fitgym #deadlift #fitness #fitnessmotivation #fitnessgirl #fitnessjourney #instafitness #fitnesslifestyle #igfitness #instagramfitness #fitnessaddicted #fitnessgirlsmotivation #goodlifefitness #instafitnesss #extremefitness #curvygirlfitness #feelgoodfitness #ignitefitness #instafitnessgirl โ €

TOP 4 Exercise to GROW your Glutes โ € If youโ€™ve followed me for a while you will know that Iโ€™m not a massive fan of hip thrusts because I find that they take way to long to set up... & what if you are busy & training on a time crunch? โ € These a some of the exercises which I am using instead & which are also highly effective: โ € 1๏ธโƒฃ Glute Bridges โžก๏ธ one of the best alternatives in my opinion! Doesnโ€™t take much to set up & is highly effective, not just for the glutes but also the entire lower body! This exercise can also be done at home with a band or without a band ๐Ÿ˜„ โ € 2๏ธโƒฃ Glute Kickbacks โžก๏ธ these are a great exercise to do with the cable machine... but if you canโ€™t access one they can also be done with no equipment! โ € 3๏ธโƒฃ Sumo Squats โžก๏ธ this isnโ€™t just a great exercise to work your glutes but it is also a great compound exercise ๐Ÿ˜œ โ € 4๏ธโƒฃ Glute Trainer โžก๏ธ off course this one you can only do if your gym has this machine! But I thought Iโ€™d include it as itโ€™s an exercise Iโ€™ve been loving recently ๐Ÿคช โ € โ€ขโ€ข One thing to note is that different glute exercise work better for different people... the best way to tell if itโ€™s working for you is if you feel the mind to muscle connection! โ € Hope you are all having a lovely Thursday ๐Ÿ’— โ € Much love ๐Ÿ’• HCS x โ € #hcsfam โ € โ€ข โ€ข โ€ข โ€ข โ€ข โ€ข โ € #glutes #glute #fitness #gym #workout #fit #fitfam #training #gymlife #instafit #fitlife #getfit #girlswholift #fitnessgirl #fitnessjourney #gymrat #instafitness #fitgirls #workoutmotivation #fitnesslifestyle #igfitness #deadlift #strengthtraining #bestrong #weighttraining #liftheavy #workouts #fitfamily #instagramfitness โ €

LOWER BODY & Ab Smash ๐Ÿ’ฅ โ € This was a nice lower body & ab workout which I did on Monday! It definitely made me break a sweat ๐Ÿ’ฆ โ € Iโ€™ve started learning a lot about programming & how many sets & Reps to do! So Iโ€™ll be doing a post about that soon ๐Ÿ˜œ โ € โ€ขโ€ข The Workout included: (Sets and Reps are on the pics) โ € 1๏ธโƒฃ Single Leg Extension - doing it single legged will prevent imbalances in your legs ๐Ÿ˜œ โ € 2๏ธโƒฃ Squats โ € 3๏ธโƒฃ Dumbbell Romanian Deadlifts โ € 4๏ธโƒฃ Hip Thruster Machine - this is new & it is ideal if you find hip thrusts a pain to set up ๐Ÿคช โ € 5๏ธโƒฃ Walking Lunges - these are always a killer ๐Ÿ™ˆ โ € 6๏ธโƒฃ Standing Calf Raise โ € 7๏ธโƒฃ Knee Raises โ € 8๏ธโƒฃ Russian Twists โ € โ€ขโ€ข โ € What did you work out today?! โ € โ € Hope you are having a lovely Wednesday! โ € Much love โค๏ธ HCS x โ € #hcsfam โ € โ€ข โ€ข โ€ข โ€ข โ€ข โ€ข โ € #workout #workoutmotivation #workouts #workouttime #absworkout #workoutroutine #morningworkout #iworkout #workoutvideo #workoutoftheday #workoutwednesday #workoutfit #workoutvideos #workoutclothes #workoutdone #workoutbuddy #workouttips #workoutlife #workoutideas #workoutplan #workoutday #earlymorningworkout #workoutmode #workout๐Ÿ’ช #workoutgirl #workoutinspiration #workoutgoals #workoutstyle #coreworkouts

FULL DAY OF EATING โ € This was a full day of eating from Sunday! It was a total of around 1700 Calories. I have added the Macros for each meal on each photo ๐Ÿ˜Š โ € MEAL 1๏ธโƒฃ โžก๏ธ MyProteinUk 6 Layer Birthday Cake Protein Bar (These are amazing), monsterenergy Purple Ultra Monster & I had a glass of Almond Milk before๐Ÿฅ›๐Ÿ˜‹ โ € MEAL 2๏ธโƒฃ โžก๏ธ kvarg Quark Yogurt with 85g of frozen blueberries & a pepsimax on the side โ € MEAL 3๏ธโƒฃ โžก๏ธ On my walk I had a simpleealoe Aloe Vera drink ๐Ÿฅค โ € MEAL 4๏ธโƒฃ โžก๏ธ Another kvarg Quark Yogurt with frozen Peaches & Nectarines, & a fibreoneuk birthday cake square (these are very yummy) โ € MEAL 5๏ธโƒฃ โžก๏ธ Tortilla Pizza topped with eatlean cheese & sliced tomatoes ๐Ÿ… with a side of broccoli & mixed veg โ € MEAL 6๏ธโƒฃ โžก๏ธ Apple Pie Protein Oats made with a Sachet of Golden Syrup Oats, Ghost Protein Powder, an Apple & Skinnyco jam ๐Ÿฅง โ € MEAL 7๏ธโƒฃ โžก๏ธ Finally to end the night I had 3 marmite rice cakes topped with 20g of skippy Peanut Butter ๐Ÿ˜œ โ € Total Macros for the Day: 1734 Cals = 115g P 196g C 55g F โ€ขโ€ข โ € โ € Hope you are all having a lovely day & smashing all your goals! โ € Much love ๐Ÿ’— HCS x โ € #strengthtrainingforfatloss โ € โ€ข โ€ข โ€ข โ€ข โ€ข โ€ข โ € #food #foodporn #instafood #healthyfood #foodstagram #foodie #foodphotography #foodgasm #weightloss #weightlossjourney #myweightlossjourney #weightlossstory #weightlossjourney2019 #extremeweightlossjourney #weightlossfooddiary #weightlosssuccessstory #weightlosssuccessstories #weighttrainingforweightloss #weightlossstorys #strengthtrainingforweightloss #fatloss #fatlossjourney #strengthtrainingforfatloss

PHYSIQUE UPDATE Week 3 โ € Last week I was much more on point with my diet & had no boozy nights! โ € As this is more of a body recomp I am not worried about loosing a lot of weight. โ € Iโ€™m happy with this weeks progress & Iโ€™ve decided to put in a comparison with the way I looked around 6 months ago, before we went into lockdown ๐Ÿ™ˆ โ € โ€ขโ€ข In the photo on the left is BEFORE LOCKDOWN: โ € 63.5kg โ € โ€ขโ€ข Photo on the right IS THREE WEEKS INTO MY CURRENT DIET: โ € 56kg & a lot stronger in the gym. This is -0.1kg from last week โ € โ€ขโ€ข How are my goals going? โ € 1๏ธโƒฃ Iโ€™ve started doing negative pull ups which Iโ€™m very happy with! Getting closer & closer to this goal ๐Ÿฅณ โ € 2๏ธโƒฃ Iโ€™ve changed to a sumo squat & im still working on improving my form before going any heavier. โ € 3๏ธโƒฃ Rack Pull remains the same but going to work on it this week! โ € 4๏ธโƒฃ Iโ€™m going to also do some extra work on deadlifts this week ๐Ÿคช โ € โ€ขโ€ข My activity this week is going to be around 4-5 hours of cardio split over different machines & Iโ€™m going to try and hit 12.5k to 15k steps. โ € โ€ขโ€ข Macros remain the same at: โ € 1710 Calories โ € 110g Protein 205g Carbs 50g Fat โ € โ€ขโ€ข Hope you all have a lovely Monday & smash all your goals this week! ๐Ÿ˜œ โ € Much love ๐Ÿ’“ HCS x โ € #hcsfam โ € โ€ข โ€ข โ€ข โ€ข โ€ข โ€ข โ € #weightlossjourney #weighttraining #myweightlossjourney #weightlossstory #extremeweightloss #weightraining #usaweightlifting #girlswholiftweights #losingweightjourney #weighttrainingforwomen #extremeweightlossjourney #liftheavyweights #weighttrainingwomen #weightlosssuccessstory #weighttraining๐Ÿ‹๐Ÿฝโ€โ™€๏ธ #liftheavyassweights #girlswholiftheavyweights #girlswholiftweight #weighttrainingjourney #weightrainingforwomen #shreddingweight #weighttrainingforweightloss #weighttrainingmotivation #weighttrainingwoman #girlswholiftweights๐Ÿ’ช #weighttrainingislife #weighttraininggirls #weightlossstorys #shreddingtheweight โ € โ € โ € โ € โ € โ € โ €

๐–๐ก๐ฒ ๐๐จ ๐†๐ฅ๐ฎ๐ญ๐ž ๐๐ซ๐ข๐๐ ๐ž๐ฌ? โ € Iโ€™m not a massive fan of hip thrusts in the gym simply because I find the exercise is difficult to set up & I simply just donโ€™t enjoy it! So I generally donโ€™t do it! โ € ๐—š๐—น๐˜‚๐˜๐—ฒ ๐—ฏ๐—ฟ๐—ถ๐—ฑ๐—ด๐—ฒ๐˜€ on the other hand, are easy to set up, I can do them in an empty studio & I actually enjoy them! โ € Therefor I have decided to add them to my leg days as they are highly beneficial for our glutes ๐Ÿ˜œ & who doesnโ€™t love that?! โ € โ€ขโ€ข ๐“๐ข๐ฉ ๐Ÿ“ ๐๐ž๐ง๐ž๐Ÿ๐ข๐ญ๐ฌ ๐จ๐Ÿ ๐ญ๐ก๐ž๐ฆ: โ € โžก๏ธ Glute Activation โžก๏ธ Build a stronger & bigger booty ๐Ÿ˜œ โžก๏ธ Goes hand in hand to improve your squatting & deadlifting performance. โžก๏ธ Will help your overall athletic capacity - strong glutes are great! โžก๏ธ They are also a good way to alleviate knee & lower back pain. โ € โ€ขโ€ข I would definitely recommend adding this in as part of your workouts! ๐Ÿ‹๏ธโ€โ™€๏ธ โ € โ€ขโ€ข Hope you all have a great Sunday & are ready to smash next week ๐Ÿ˜Š โ € Much love ๐Ÿ’“ HCS x โ € #hcsfam โ € โ€ข โ€ข โ€ข โ€ข โ€ข โ€ข โ€ข โ€ข โ € #workouts #homeworkouts #workoutselfie #hiitworkouts #gymworkouts #workoutstyle #coreworkouts #morningworkouts #cardioworkouts #streetworkouts #abworkouts #workoutsession #workoutsnap #freeworkouts #legworkouts #fitness #fitnessmotivation #fitnessgirl #fitnessjourney #instafitness #fitnesslifestyle #instagramfitness #igfitness #fitnessaddicted #groupfitness #fitnessfashion #fashionfitness #vidafitness #fitnessvideos via preview.app

๐‘ฉ๐’†๐’Š๐’๐’ˆ ๐‘ด๐’†๐’๐’•๐’‚๐’ ๐‘ฏ๐’†๐’‚๐’๐’•๐’‰ ๐‘จ๐’˜๐’‚๐’“๐’†๐’๐’†๐’”๐’” ๐‘ซ๐’‚๐’š ๐‘ฐ ๐’…๐’†๐’„๐’Š๐’…๐’†๐’… ๐‘ฐ ๐’˜๐’๐’–๐’๐’… ๐’”๐’‰๐’‚๐’“๐’† ๐’•๐’‰๐’Š๐’”.. โ € I think Iโ€™m talking for most people when I say we just share the good things on Instagram, the happy days, the good food, the fun workouts, & basically everything in which we are up beat & happy. โ € But the honest truth is we all go through difficult times... โ € Recently, Iโ€™ve struggled massively. I can be very upbeat and happy & then even the same day I might cry & become seriously anxious. Iโ€™ve had this for a while... I easily get stressed, anxious, down and unhappy. But their is ways in which I move on and get myself through those times. โ € Some of the things which have helped for me: โ € โ˜๏ธ๐‘๐ฎ๐ง๐ง๐ข๐ง๐  ๐จ๐ซ ๐๐ก๐ฒ๐ฌ๐ข๐œ๐š๐ฅ ๐€๐œ๐ญ๐ข๐ฏ๐ข๐ญ๐ฒ - as Iโ€™ve mentioned in the past, one of the main reasons I originally started running was for my mental health. Doing physical activity releases endorphins in the brain which therefor make us happier. You donโ€™t have to do anything to intense, you can even just go for a walk! Trust me, it will help a lot. โ € โœŒ๏ธ ๐“๐š๐ฅ๐ค ๐ญ๐จ ๐’๐จ๐ฆ๐ž๐จ๐ง๐ž - this is such a good way to make yourself feel better. Having someone who you can just talk to. You donโ€™t have to talk about what you are feeling but instead about anything - itโ€™s the best way to distract yourself & will make you feel better! โ € 3๏ธโƒฃ ๐ƒ๐จ ๐š๐ง๐ฒ๐ญ๐ก๐ข๐ง๐  - doing anything that will distract you & stop you from just thinking about whatever is upsetting you, making you anxious or stressing you out. Watch tv, read a book, play a game or basically anything. โ € 4๏ธโƒฃ ๐’๐ž๐ž๐ค ๐‡๐ž๐ฅ๐ฉ - if you are constantly suffering or are unhappy seeking help from a therapist is a great idea. I think these days seeing a therapist is still seen as weird thing but tbh it really should just be normalised. If you see the right one, it might be just what you need! ๐Ÿ˜Š โ € I just wanted to share this with you guys just to be as honest as possible. Everyone goes through bad times. โ € โ€ขโ€ข I hope you have all had a lovely day ๐Ÿ˜Š๐Ÿ’“ & remember their is always something you can do to make yourself feel better ๐Ÿ’“๐Ÿ’“ you can also always DM me ๐Ÿ’“ โ € Much love ๐Ÿ’“ HCS x โ €

LETS talk SUPPLEMENTS โ € The first & most important thing to note is that they are called supplements for a reason, they are just supposed to ๐˜€๐˜‚๐—ฝ๐—ฝ๐—น๐—ฒ๐—บ๐—ฒ๐—ป๐˜ your healthy diet! โ € As well as this it is important to note that they are NOT necessary, some may be highly ๐›๐ž๐ง๐ž๐Ÿ๐ข๐œ๐ข๐š๐ฅ ๐›๐ฎ๐ญ ๐ง๐จ๐ญ ๐ฏ๐ข๐ญ๐š๐ฅ unless your doctor has told you so! โ € โ€ขโ€ข After some research, I have found these to be the ๐š๐š˜๐š™ ๐Ÿป ones: โ € โ˜๏ธ CREATINE- if you are going to take any supplement then this is the one to have! It has been heavily researched & proven to be effective. It is great for aiding short bursts of muscle contraction & explosive power! โ € โœŒ๏ธ WHEY PROTEIN - the reason I think this is a good supplement is because it can be a useful tool to help one reach their protein target ๐ŸŽฏ! This is definitely not necessary but can be very helpful! If you donโ€™t like drinking protein shakes then mix the powder into your oats or yogurt & it takes very yummy ๐Ÿ˜‹ โ € 3๏ธโƒฃ FISH OIL ๐Ÿ - Omega 3 fatty acids are an important part of our diet & vital for are day to day health. It provides benefits in a range of different areas, such as cognitive function, fat burning & hormonal output! It is possible to get this from eating real foods but generally we donโ€™t eat enough of the foods containing this so can be useful to supplement it! โ € 4๏ธโƒฃ VITAMIN D - it has been found that a large number of individuals, especially those living in northern climates, are deficient in Vitamin D. If the levels of Vitamin D in your body are low it can affect you in many ways, such as, lowering testosterone output, affecting bone density, lowering your energy production & mood! This is a supplement which is highly advised! โ˜€๏ธ โ € ๐Ÿ– MULTIVITAMIN - this is great for your generally health. Generally, we may be deficient in certain vitamins so this is good to make sure we stay healthy! ๐Ÿ˜„ โ € โ€ขโ€ข Hope this is helpful! Have an amazing day! โ € Much love ๐Ÿ’“ HCS x โ € #hcsfam โ € โ€ข โ€ข โ€ข โ€ข โ€ข โ€ข โ€ข โ € #gym #gymlife #gymrat #fitgym #gymratz #fitness #fitnessgirl #fitspo #gymlife #fit #fitfam #outfit #gym #workout #squat #fitgirls #outfits #igfit #bestrong #getstrong โ € โ € โ €

๐——๐—ฒ๐˜€๐—ถ๐—ด๐—ป ๐—ฎ ๐—ž๐—ถ๐—น๐—น๐—ฒ๐—ฟ ๐—Ÿ๐—ผ๐˜„๐—ฒ๐—ฟ ๐—•๐—ผ๐—ฑ๐˜† ๐—ช๐—ผ๐—ฟ๐—ธ๐—ผ๐˜‚๐˜ โ € Our lower body is made up of ๐Ÿฐ ๐—บ๐—ฎ๐—ถ๐—ป ๐—บ๐˜‚๐˜€๐—ฐ๐—น๐—ฒ groups: โ € 1๏ธโƒฃ Quads 2๏ธโƒฃ Hamstrings 3๏ธโƒฃ Glutes 4๏ธโƒฃ Calves โ € We need to make sure we grow all of these in proportion & therefor we need to choose exercises to work all of them ๐Ÿ˜œ โ € ๐–๐ก๐š๐ญ ๐ฐ๐ข๐ฅ๐ฅ ๐จ๐ฎ๐ซ ๐ฐ๐จ๐ซ๐ค๐จ๐ฎ๐ญ ๐ข๐ง๐œ๐ฅ๐ฎ๐๐ž? โ € Start with compound exercises: โ € 1๏ธโƒฃ ๐—ช๐—ถ๐—ฑ๐—ฒ ๐—ฆ๐˜๐—ฎ๐—ป๐—ฐ๐—ฒ ๐—•๐—ฎ๐—ฐ๐—ธ ๐—ฆ๐—พ๐˜‚๐—ฎ๐˜ - great exercise to hit mainly the ๐™ฆ๐™ช๐™–๐™™๐™จ but also the ๐™œ๐™ก๐™ช๐™ฉ๐™š๐™จ - Using a wider stance means that the glutes get more activation ๐Ÿ˜œ (Ideally if you do lower body twice a week I would recommend doing back squat on โ˜๏ธ & front squat on the other as it has been shown that they activate slightly different quad muscles ๐Ÿ’ช) - this is the first compound lift & therefor we will be looking at 3-4 sets of 4-6 reps ๐Ÿ˜Š โ € 2๏ธโƒฃ ๐—ฅ๐—ผ๐—บ๐—ฎ๐—ป๐—ถ๐—ฎ๐—ป ๐——๐—ฒ๐—ฎ๐—ฑ๐—น๐—ถ๐—ณ๐˜ - these exercise puts emphasis on the ๐’‰๐’‚๐’Ž๐’”๐’•๐’“๐’Š๐’๐’ˆ๐’” & ๐’ˆ๐’๐’–๐’•๐’†๐’” - this is because the knees are kept relatively straight throughout the movement (I struggled to get this movement right so I definitely recommend starting with a low weight whilst you get used to it ๐Ÿ˜Š) - with this exercise we want to aim for 3-4 sets at 8 reps โ € 3๏ธโƒฃ ๐—ช๐—ฎ๐—น๐—ธ๐—ถ๐—ป๐—ด ๐—Ÿ๐˜‚๐—ป๐—ด๐—ฒ๐˜€ - There has been studies to show that this exercise heavily involves the ๐ก๐š๐ฆ๐ฌ๐ญ๐ซ๐ข๐ง๐ ๐ฌ & ๐ ๐ฅ๐ฎ๐ญ๐ž๐ฌ more than the back squat while placing less strain on the lower back - I.e. a great exercise! Make sure that your front foot is at a right angle in order to but emphasis on both muscles - 3 Sets of 12 Reps (tbh for this exercise I would use any lunge variation) โ € 4๏ธโƒฃ ๐—ฆ๐—ถ๐—ป๐—ด๐—น๐—ฒ ๐—Ÿ๐—ฒ๐—ด ๐—˜๐˜…๐˜๐—ฒ๐—ป๐˜€๐—ถ๐—ผ๐—ป๐˜€ - this is the best way to make sure that both quads receive the right amount of tension. This is a ๐ช๐ฎ๐š๐ ๐๐จ๐ฆ๐ข๐ง๐š๐ง๐ญ exercise! 3 Sets of 10 Reps each. โ € 5๏ธโƒฃ ๐’๐ญ๐š๐ง๐๐ข๐ง๐  ๐—–๐—ฎ๐—น๐—ณ ๐—ฅ๐—ฎ๐—ถ๐˜€๐—ฒ - the calf is a slow twitch dominant muscle & some studies have shown that training it at a higher rep range is beneficial! 3 Sets of 20 โ € Hope this can help! โ € Have a lovely weekend! โ € Much love ๐Ÿ’“ HCS x โ € #hcsfam โ € โ € โ €

๐—•๐—Ÿ๐—ข๐—”๐—ง๐—œ๐—ก๐—š ๐Ÿญ๐Ÿฌ๐Ÿญ โ € ๐…๐ข๐ซ๐ฌ๐ญ ๐ญ๐ก๐ข๐ง๐  ๐ญ๐จ ๐ง๐จ๐ญ๐ž: โ € Most people donโ€™t have a flat stomach ๐Ÿ’ฏ percent of the time. Iโ€™m tempted to say everyone but Iโ€™m sure there is some outliers! โ € ๐’๐ž๐œ๐จ๐ง๐ ๐ญ๐ก๐ข๐ง๐  ๐ญ๐จ ๐ง๐จ๐ญ๐ž: โ € This is a very normal thing! โ € The reason we get bloated is because when we eat, ๐—ด๐—ฎ๐˜€ ๐—ฏ๐˜‚๐—ถ๐—น๐—ฑ๐˜€ ๐˜‚๐—ฝ in our digestive tract for 2 reasons: โ € 1๏ธโƒฃ The undigested food gets broken down & releases gas ๐Ÿ’จ โ € 2๏ธโƒฃ We swallow air when we eat! โ € So as you can see, itโ€™s a very normal thing! Stop trying to fight it ๐Ÿ˜œ โ € โ€ขโ€ข Please remember that people tend to post their highlight reel on insta.. โ € This means they post the best photos of themselves.. those of them looking amazing with a flat tummy and abs.. โ € But itโ€™s impossible to look great all the time! I bloat & Iโ€™m sure you do! Just embrace it ๐Ÿ˜œ โ € โ€ขโ€ข Now, if you are someone who suffers badly from bloating and actually gets severe ๐’…๐’Š๐’”๐’„๐’๐’Ž๐’‡๐’๐’“๐’• then there is a few things which you can do to ๐’“๐’†๐’…๐’–๐’„๐’† ๐’•๐’‰๐’† ๐’ƒ๐’๐’๐’‚๐’•: (but if the only reason is because you want a flat stomach then just chill out and move on! ๐Ÿ’“) โ € 1๏ธโƒฃ ๐„๐š๐ญ ๐’๐ฅ๐จ๐ฐ๐ž๐ซ - the faster you eat the more air you are swallowing & more food is having to be broken down in smaller space of time = more gas ๐Ÿ’จ โ € 2๏ธโƒฃ ๐‹๐ข๐ฆ๐ข๐ญ ๐Ÿ๐ข๐ณ๐ณ๐ฒ ๐๐ซ๐ข๐ง๐ค๐ฌ - the gas you swallow when drinking these drinks can fill up your digestive tract & cause gas to build up = bloat! โ € 3๏ธโƒฃ ๐‹๐ข๐ฆ๐ข๐ญ ๐†๐š๐ฌ๐ฌ๐ฒ ๐…๐จ๐จ๐๐ฌ - foods such as beans have a substance in them called raffinose that bacteria need to break down - this can produce gas which will lead to being bloated! The amount of gas produced will vary from person to person, so youโ€™ll need to learn how your body reacts to different foods ๐Ÿ˜ โ € 4๏ธโƒฃ ๐„๐š๐ญ ๐ฌ๐ฆ๐š๐ฅ๐ฅ๐ž๐ซ ๐ฆ๐ž๐š๐ฅ๐ฌ - I think this one is fairly obvious as if you have a smaller meal your digestive system has less to break down = less gas ๐Ÿ’จ โ€ขโ€ขโ€ขโ€ขโ€ข โ € I think the main takeaway from this post should be: โ € ๐—•๐—น๐—ผ๐—ฎ๐˜๐—ถ๐—ป๐—ด ๐—ถ๐˜€ ๐—ฐ๐—ผ๐—บ๐—ฝ๐—น๐—ฒ๐˜๐—ฒ๐—น๐˜† ๐—ป๐—ผ๐—ฟ๐—บ๐—ฎ๐—น & ๐˜„๐—ต๐—ผ ๐˜๐—ต๐—ฒ ๐—ต๐—ฒ๐—น๐—น ๐—ฐ๐—ฎ๐—ฟ๐—ฒ๐˜€ ๐—ถ๐—ณ ๐˜†๐—ผ๐˜‚ ๐—ฑ๐—ผ๐—ปโ€™๐˜ ๐—ต๐—ฎ๐˜ƒ๐—ฒ ๐—ฎ ๐—ณ๐—น๐—ฎ๐˜ ๐˜€๐˜๐—ผ๐—บ๐—ฎ๐—ฐ๐—ต ๐—ฎ๐—น๐—น ๐˜๐—ต๐—ฒ ๐˜๐—ถ๐—บ๐—ฒ! โ € โ€ขโ€ข Have a lovely day! โ € Much love ๐Ÿ’“ HCS x

๐—ก๐—˜๐—”๐—ง ๐—จ๐—ฃ ๐Ÿฎ๐Ÿฐ/๐Ÿณ โ € This is a friendly reminder to move more: โ € If you need to go to the shops, ๐˜„๐—ฎ๐—น๐—ธ! โ € If you are going to the gym, ๐˜„๐—ฎ๐—น๐—ธ! โ € If you have to drive to the shops or gym because walking is just not plausible, then park further away, & ๐˜„๐—ฎ๐—น๐—ธ the last bit! โ € If you are going anywhere which is in a walkable distance, ๐˜„๐—ฎ๐—น๐—ธ! โ € Doing this will increase your NEAT: โ € ๐๐Ž๐-๐„๐—๐„๐‘๐‚๐ˆ๐’๐„ ๐€๐‚๐“๐ˆ๐•๐ˆ๐“๐˜ ๐“๐‡๐„๐‘๐Œ๐Ž๐†๐„๐๐„๐’๐ˆ๐’ โ € โ€ขโ€ข If you increase your daily NEAT, then you increase your daily energy expenditure without having to do much at all! That means you burn more calories ๐Ÿ˜œ โ € โ€ขโ€ข I think that especially with all that is going on in the world, if we can walk instead of using public transport then we should! โ € Hope you have all had a lovely Wednesday! โ € Much love ๐Ÿ’“ HCS x โ € ๐๐’: ๐ฒ๐จ๐ฎ ๐ฌ๐ก๐จ๐ฎ๐ฅ๐ ๐ฉ๐ซ๐จ๐›๐ฌ ๐ฅ๐จ๐จ๐ค ๐ฐ๐ก๐ž๐ซ๐ž ๐ฒ๐จ๐ฎ ๐š๐ซ๐ž ๐ ๐จ๐ข๐ง๐  ๐ญ๐จ ๐š๐ฏ๐จ๐ข๐ ๐ฐ๐š๐ฅ๐ค๐ข๐ง๐  ๐ข๐ง๐ญ๐จ ๐š ๐ญ๐ซ๐ž๐ž ๐ฅ๐ข๐ค๐ž ๐ฆ๐ž! ๐Ÿ˜‚๐Ÿ˜… โ € #hcsfam โ € โ€ข โ€ข โ€ข โ€ข โ€ข โ € โ € . . . . . . . #fitness #wednesdayfitness #fitnesswednesday #fitnesslifestyle #fitnesslife #fitnessblogger #fitnessinfluencer #fitnessfun #fitnessdaily #dailyfitness #fitnessguru #fitnessfreak #fitnessfreaks #fitnesspro #fitnessprofessional #fitnesstip #fitnesstips #fitnesschallenge #fitnessmode #fitnessvibe #fitnessvibes #fitnessstudio #fitnessclub #fitnessworld #fitnessfirst #fitnessplan #fitnessflex #fitnesspic #fitnesspics

๐——๐—ฒ๐˜€๐—ถ๐—ด๐—ป ๐—ฎ๐—ป ๐—จ๐—ฝ๐—ฝ๐—ฒ๐—ฟ ๐—•๐—ผ๐—ฑ๐˜† ๐—ช๐—ผ๐—ฟ๐—ธ๐—ผ๐˜‚๐˜ โ € When designing an upper body workout you want to include: โ € 1๏ธโƒฃ ๐—›๐—ผ๐—ฟ๐—ถ๐˜‡๐—ผ๐—ป๐˜๐—ฎ๐—น ๐—ฃ๐˜‚๐—น๐—น๐—ถ๐—ป๐—ด ๐—˜๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ = this is a ๐™—๐™–๐™˜๐™  exercise in which the weight is being pulled into the torso. So for this one I chose a ๐›๐ž๐ง๐ญ ๐จ๐ฏ๐ž๐ซ ๐›๐š๐ซ๐›๐ž๐ฅ๐ฅ ๐ซ๐จ๐ฐ! As this is the first/2 back exercises we want to aim at going heavy with a low rep range. I.e. I went for ๐Ÿ–/๐Ÿ–/๐Ÿ–/๐Ÿ” โ € 2๏ธโƒฃ ๐—›๐—ผ๐—ฟ๐—ถ๐˜‡๐—ผ๐—ป๐˜๐—ฎ๐—น ๐—ฃ๐˜‚๐˜€๐—ต๐—ถ๐—ป๐—ด = this is a ๐™˜๐™๐™š๐™จ๐™ฉ exercise in the which you push the weight out in front! So in this case I chose the ๐๐ž๐œ๐ฅ๐ข๐ง๐ž ๐›๐ž๐ง๐œ๐ก ๐ฉ๐ซ๐ž๐ฌ๐ฌ! As this is the first/2 exercise you want to aim at going heavier with a lower rep range I.e. I went with ๐Ÿ–/๐Ÿ–/๐Ÿ–/๐Ÿ”/๐Ÿ’ โ € 3๏ธโƒฃ ๐—ฉ๐—ฒ๐—ฟ๐˜๐—ถ๐—ฐ๐—ฎ๐—น ๐—ฃ๐˜‚๐—น๐—น๐—ถ๐—ป๐—ด = this is another ๐™—๐™–๐™˜๐™  exercise in which the weight is pulled downwards. I chose the ๐ฉ๐ฎ๐ฅ๐ฅ ๐ฎ๐ฉ. And we want to aim for a bit of a higher rep range! In this case I stuck with 4 sets of 8 reps as my pull ups are weak but you can aim for around 12 reps. โ € 4๏ธโƒฃ 2nd ๐—›๐—ผ๐—ฟ๐—ถ๐˜‡๐—ผ๐—ป๐˜๐—ฎ๐—น ๐—ฃ๐˜‚๐˜€๐—ต๐—ถ๐—ป๐—ด = this is our second chest exercise. I chose the ๐ฆ๐š๐œ๐ก๐ข๐ง๐ž ๐œ๐ก๐ž๐ฌ๐ญ ๐ฉ๐ซ๐ž๐ฌ๐ฌ for this one. We are also looking for a higher rep range so I went for 3 ๐™จ๐™š๐™ฉ๐™จ ๐™ค๐™› 12 ๐™ง๐™š๐™ฅ๐™จ! โ € โ € 5๏ธโƒฃ ๐—ฉ๐—ฒ๐—ฟ๐˜๐—ถ๐—ฐ๐—ฎ๐—น ๐—ฃ๐˜‚๐˜€๐—ต๐—ถ๐—ป๐—ด = this is our ๐ฌ๐ก๐จ๐ฎ๐ฅ๐๐ž๐ซ ๐ž๐ฑ๐ž๐ซ๐œ๐ข๐ฌ๐ž! This is any movement that pushes a weight upwards so most shoulder exercises fit in this category. I chose the ๐ฆ๐ข๐ฅ๐ข๐ญ๐š๐ซ๐ฒ ๐ฉ๐ซ๐ž๐ฌ๐ฌ! As I chose this exercise I would aim to go for a lower rep range of 8 reps. โ € ๐‘ต๐’๐’˜ ๐’๐’๐’•๐’ ๐’‚๐’„๐’„๐’†๐’”๐’”๐’๐’“๐’š ๐’Ž๐’๐’—๐’†๐’Ž๐’†๐’๐’•๐’”: โ € 6๏ธโƒฃ ๐—˜๐—น๐—ฏ๐—ผ๐˜„ ๐—™๐—น๐—ฒ๐˜…๐—ถ๐—ผ๐—ป = this is a movement in which the weight is being pulled towards your torso strictly as a result of flexing your elbow! Most ๐›๐ข๐œ๐ž๐ฉ movements fit in this category! I chose the ๐ก๐š๐ฆ๐ฆ๐ž๐ซ ๐œ๐ฎ๐ซ๐ฅ๐ฌ! We then go for a higher rep range = I chose 12. โ € 7๏ธโƒฃ ๐—˜๐—น๐—ฏ๐—ผ๐˜„ ๐—˜๐˜…๐˜๐—ฒ๐—ป๐˜€๐—ถ๐—ผ๐—ป = movement in which the weight is being moved away by extending the elbow! Targets the triceps! I chose a Tricep extension! Again we go with a higher rep range! โ € Much love ๐Ÿ’“ HCS x โ € โ€ข โ€ข โ€ข โ€ข โ€ข โ € #ambassadoor #app #ad โ € โ € โ €

๐—•๐—”๐—Ÿ๐—”๐—ก๐—–๐—˜ ๐—œ๐—ฆ ๐Ÿ”‘ โ € If you follow my stories you will have realised that I go to the gym a lot... BUT at the same time I do enjoy myself... I am not shy to having a nice G&T and a yummy Pizza ๐Ÿ• โ € I think itโ€™s good to be determined & disciplined BUT I also think itโ€™s necessary to know how to relax & have fun because tbh life is just to short! โ € โ€ขโ€ข Iโ€™ve been that person who didnโ€™t have fun and just went to the gym & ate boring food... & I really wasnโ€™t happy... ๐Ÿ‘€ โ € Iโ€™ve now learnt to have fun whilst also being determined & disciplined.. And I can tell you for a fact: โ € ๐ˆ ๐€๐Œ ๐€ ๐‹๐Ž๐“ ๐‡๐€๐๐๐ˆ๐„๐‘! โ € The fact that if I want pizza or if I want a G&T or if a friend invites me for food or a drink, I will go & enjoy it, without questioning it, means that Iโ€™m living life and enjoying it because as I said before... life is really too short to be unhappy! โ € Just remember just because you have a drink or a slice of pizza you havenโ€™t ruined your diet, you havenโ€™t ruined your progress, you can easily fit it in a continue to progress! ๐Ÿ˜ โ € Remember this saying: โ € โ€œ๐—˜๐—”๐—ง๐—œ๐—ก๐—š ๐—ข๐—ก๐—˜ ๐—ฆ๐—”๐—Ÿ๐—”๐—— ๐—œ๐—ฆ ๐—ก๐—ข๐—ง ๐—š๐—ข๐—œ๐—ก๐—š ๐—ง๐—ข ๐— ๐—”๐—ž๐—˜ ๐—ฌ๐—ข๐—จ ๐—ฆ๐—ž๐—œ๐—ก๐—ก๐—ฌ, ๐—ง๐—›๐—˜ ๐—ฆ๐—”๐— ๐—˜ ๐—ช๐—”๐—ฌ ๐—˜๐—”๐—ง๐—œ๐—ก๐—š ๐—ข๐—ก๐—˜ ๐—ฃ๐—œ๐—ญ๐—ญ๐—” ๐—œ๐—ฆ ๐—ก๐—ข๐—ง ๐—š๐—ข๐—œ๐—ก๐—š ๐—ง๐—ข ๐— ๐—”๐—ž๐—˜ ๐—ฌ๐—ข๐—จ ๐—™๐—”๐—ง!โ€ โ € โ€ขโ€ข I hope you all have a lovely Tuesday & always remember that balance is the ๐Ÿ”‘ to success ๐Ÿ˜œ โ € Question of the day: โ € ๐ƒ๐Ž๐„๐’ ๐๐ˆ๐๐„๐€๐๐๐‹๐„ ๐Ÿ ๐๐„๐‹๐Ž๐๐† ๐Ž๐ ๐๐ˆ๐™๐™๐€?! ๐Ÿ• โ € Much love ๐Ÿ’“ HCS x โ € PS: the mask seen was kindly #gifted to me by theblackmaskcompany & I can confirm they are very comfy to wear! Even in the gym ๐Ÿคช โ € #hcsfam โ € โ€ข โ€ข โ€ข โ€ข โ€ข โ€ข โ€ข โ € โ € #health #healthy #instafitness #diet #igfitness #bodybuilder #beastmode #instafit #eatclean #determination #fitmodel #weighttraining #fitstagram #fitnessjunkie #fitnesstrainer #pumped #fitlifestyle #fitsporation #delts #gymaholic #bodybuilderlife #liftingheavy #heraxhero #bodyweightexercises #lovegym #bodypower #hustleforthatmuscle #workoutday

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