Hannah Lynch Fitness

HOW TO: LAT PULL DOWN EDITION 🔥

Lat pull downs are amazing for helping to build your back!! They also help with good posture if you have a sedentary job 👏🏻

Some tips for you 😎

• Lock your shoulders back

• Lean back slightly with your chest forward

• Pull the bar to just underneath your chin

• Keep your elbows pointed towards the ground

Don’t forget to add these to your next workout for that hourglass figure 🏋🏻‍♂️

Happy Monday team 🤍

Client spotlight ✨

Erin has been training with me for the past 5 weeks and the progress has been outstanding!!

She has been recovering from what we thought was a stress fracture on her hip and turns up to every single session with 100% drive and commitment to get stronger 👏🏻

Strengthening Erin’s upper body over the past 10 sessions has shown much better form in her running and I’m buzzing for what’s to come 🤩

So so so proud of you 🥰🥰

Healthy hacks with Hannah 🤩

Feel like your not getting anywhere and are constantly going round in circles? These tips could be what your needing....

1. Cook your own meals 🍲 When you cook your own meals you know exactly what’s getting put into them and you can control how much of everything you want.

2. Meal Prep ⏱ Not only does it save time but it avoids you leaning towards a takeaway during the week. Healthy and convenient ✅

3. Sleep 💤 I aim for 7-8 hours a night so that I have the energy to get my steps in, make my own meals and be productive the next day.

4. Swap to diet juice 🥤 Although full sugar coke is class, Diet Coke is the best way to save calories for later

5. Have a routine 🏋🏻‍♂️ Being organised and consistent is the best way to aid weight loss!! If you plan your days & weeks it might make it easier to stick to an exercise routine

Can’t stick to a routine and looking for a hand? My diary is opening again for mid February 💪🏼

Don’t know what to expect when you first go into the gym? Too nervous to train yourself? Get a workout buddy 🏋️‍♀️

Gym anxiety can be such a horrible feeling especially if you’re just starting your fitness journey! The best way to overcome this feeling can be to train with a pal 👭🏻

Training with someone can also help to:
* Stay motivated and on track to achieving your goals
* It’s more fun!!
* You might find you work better with someone else around
* More exercise ideas

If you’re ever struggling with this feeling my DM’s are always open for a chat 🥰

We all know planning ahead is key to a good session! 📝💪🏼

So here’s some tips on how to structure your future workouts:

🧘🏻‍♀️Stretching
Start all your workouts with a dynamic warm up that mimics the movements included in your session

🏋️‍♀️Compound lifts
Include exercises that work more than one muscle group ~ amazing for strength training 👏🏻
e.g. squats, deadlifts, bench press etc

💪🏼🦵🏼 Isolation exercises
Exercises that target one specific muscle group ~ great for imbalances and rehab
e.g. bicep curls, leg extensions etc

🏃🏻‍♀️Cardio
Save it to the end, you want the majority of your energy for the resistance training so you get the most out of it

💆🏻‍♀️Stretching
Right at the very end, hold each stretch for 15-20 seconds and make sure to stretch every muscle you used in your session

Do you plan your workouts or just go with the flow?

Are you eating enough❓

The importance of understanding your body and it’s requirements is HUGE!!

There are so many signs to highlight if your eating enough or not 👇🏻👇🏻

- Do you have a regular sleep pattern? Or do you wake up multiple times a night?

- Are you easily annoyed or feel depressed at certain points during the day?

- Are you more bloated?

- Do you eat smaller portions or skip meals to ‘save calories for later’?

- Are you able to lift heavier? Run faster? Or do you just get on with things?

If your ever unsure on calories and whether your eating enough or just have something to ask give me a message and I’ll try my best to help you 🏋️‍♀️

🎄Staying on track over chrimbo🎄

Nights out, good food, alcohol. Can you still make progress?
YES 🤩 you can!!

Worried about the extra calories? Use them to push yourself in your workouts > more reps, heavier weight, extra sessions

DON’T STRESS 🎅🏻
•Muscle is built while resting. Take time off to enjoy it with your fam!

•Memories over macros

•Don’t track your Christmas dinner. Enjoy it 🕺🏻

Looking to work with me in 2022? Click the link below 💪🏻

https://form.jotform.com/212995322083356

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It felt SO GOOD to finally be back racing today 🙌🏻🙌🏻

Getting up early and standing freezing for 2 hours with good company is what XC is about (with loads of mud 🥲)

Couldn’t get over how good I felt after it, the endorphins omg 🤩🏃🏻‍♀️
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✨CLIENT SPOTLIGHT

Stephen has always been self conscious about his weight since a young age but since training with me he said he’s gained so much more confidence in himself and going around the gym being able to plan his own sessions when I’m not there💪🏻

Since starting in September he only stuck to cardio but come October he was doing classes to build his confidence and ever since has been out on the gym floor smashing his goals 🏋️‍♀️🔥

Stephen gets up at 5am 3 days a week to train with me before school and puts in a massive shift EVERY 👏🏻 SINGLE 👏🏻 TIME👏🏻

His overall results?
✅Weight down 4kg from 73-69kg
✅BMI down from 24.6-23.1
✅Overall body fat % down from 23-19%

Consistency and holding yourself accountable is what gets you results!!

Need help achieving those results? Click the link below, few spaces left for January...🏋️‍♀️

https://form.jotform.com/212995322083356