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

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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 €

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