Do you struggle to stay on track with your health and fitness goals during the winter? I’ve launched a FREE EBOOK WINTER SURVIVAL GUIDE just for you to get you through the festivities without derailing your progress!
I cover: mindset, winter workouts, enjoying yourself without expanding the waistline and budget friendly healthy high protein recipes!
Download yours in time for December, follow
And as a Christmas gift to you I’m offering a massive 25% off your first month of online coaching if you use the code inside! Let me know what you think 💪
WINTER SURVIVAL EBOOK
IT’S HERE-Your FREE winter survival guide to keep you on track with your health and fitness goals during the festive season!
I give you
👉tips to keep a focused mindset
👉how to fit in your winter workouts
👉how to enjoy yourself without expanding the waistline
👉money saving healthy, high protein recipes
And as a Christmas treat I am giving you a massive 25% off your first month of coaching if you download the book and use the code wrapped up inside! 🎁
Let this be the year you smash those goals this Christmas and have a flying start into 2024!
Much love ✌️🏋️♀️
Use the link below or in my bio to get yours now!
Going away or being out of routine might feel like it’s going to get in the way of your health & fitness goals-but it doesn’t have to! You can still enjoy yourself, travel, work hard, spend time with loved ones etc without sacrificing your goals! 😎⚖️
The 80:20 rule is a good guideline for this. 80% of the time make healthier choices and 20% of the time indulge a little.
Above are some of the meals I had on holiday. Back home I am on a regimented training & nutrition plan but going away for a few days I decided to take a break from both the gym and my meal plan! 😱
Whilst I wasn’t on plan, I still made healthy choices the majority of the time 1) because I enjoy those foods and they make me feel good 2) they align more with my current goals, but if I fancied something a bit more off plan like pizza and ice cream I chose that. 🍕 🥗🍦
Meanwhile, even though I didn’t train in the gym (3 days will not kill you!) I stayed active be exploring the area on foot hitting my step count and going for a chilled swim. 🚶🏼♀️💦
It’s all about balancing your nutrition & activity in alignment with both your goals & quality of life. For me I know the break has done me the world of good physically & mentally & now I feel keen & motivated to get straight back on plan when I get home, refreshed & ready to go but also knowing I’ve not derailed my progress or sabotaged my goals! 💪💪💪
Do you need help balancing your fitness & nutrition with the lifestyle you want?
Drop me a DM 📩📱 and see how I can help!
‼️DECEMBER ONLNE COACHING SPACES NOW OPEN-apply before they’re gone‼️
Follow what makes you happy ✌️🌞
Do you struggle to stay on track with your health and fitness goals during the dark, cold winter months and throughout the busy festive period? 🏋️♀️🔥💪🎄🤶🎅🏻
I’m here to help!
I’m soon going to be releasing a FREE E-book with tips and tricks to keep you progressing on your health and fitness journey so keep your eyes peeled 👀
If you want to be one of the first to get your hands on this exclusive e-book let me know in the comments below or drop me a message!
What is Health? 🌱
The official definition of health according to the World Health Organisation is
‘A state of complete PHYSICAL, MENTAL & SOCIAL well-being and not merely the absence of disease or infirmity’.
To be healthy we need a balance of all of the above.
Swipe to find out more ➡️➡️➡️
Do you need help reaching your physical, mental and social well-being?
Drop me a DM and let’s have a chat ✌️
🌅 I always used to hate mornings and drag my feet out of bed 🛏️ But I have recently loved to learn my time in the mornings-it’s such a peaceful time of day and a great way to get a head start on the day!
🌞 Here’s a few things I did to become a morning person:
1. Get into a consistent sleep and wake routine- go to bed and wake-up at a consistent time each day to reset your body clock ⏰
2. Night Ritual - calm your mind and learn to unwind pre-sleep. Dim the lights, have a warm shower or bath and read/listen to some calming music or an audiobook 💆♀️
3. Optimise your sleep environment- make sure your room is dark, quiet and cool with comfy bedding and no distractions such as monitor lights 🌙
5. Screen Curfew - this can be a tricky one in this day and age but it really does make a difference! Power down devices an hour before bed or if you must use screens put ‘night mode’ and watch programmes that aren’t too stressful! 📱
6. Morning Sun - get natural light exposure to set your body clock in the mornings either by going on a morning walk or drinking your coffee outside or by a window ☀️
7. Move!- training is great for promoting better sleep (but not right before bed). This is why on my rest days I always make sure to incorporate some active recovery such as a nice long walk outside as well 🏋️♀️
8. Watch Your Intake - Limit caffeine and heavy meals in the evening. Switching to decaf and herbal teas after noon has been a game changer for me ☕️
9. Alarm Strategy - placing your alarm far from bed, and skipping the snooze will make sure you have to get out of bed! Not snoozing will stop you feeling groggy and prevent accidentally oversleeping 🚨
10. Enjoy your Mornings! - Create a morning routine you’re excited about. I love nothing more than getting up and enjoying a morning coffee, putting on some music or a podcast and allowing plenty of time for me to wake up (mentally) and get ready for the day ☮️
Transforming night owl habits takes time, but stick with it for brighter, energized mornings! Mornings aren’t as bad as you think!
There are a number of things I do for my clients as an online coach:
1) 📈 Provide a TAILORED TRAINING PLAN to set clients up to achieve their goals in a way that fits into their lifestyle and works for them, embodying my key training principles of sustainability, consistency and enjoyment
2) 🥗 Give NUTRITIONAL GUIDANCE whether it’s for fat loss or to build muscle. I provide recipe and meal ideas and an individual calorie/macro breakdown for clients that want to take a more detailed approach to their nutrition
3) 🏋️♀️ Exercise FORM & CORRECTION to ensure clients perform movements safely and effectively. This is in the form of video exercise demos included with their programme and the opportunity for clients to submit videos for form analysis
4) ✅ ACCESSIBILITY. I take clients from a variety of training backgrounds and all plans are provided via an easy to use app where clients can track their progress
5) 🤝SUPPORT & ACCOUNTABILITY is the number one differentiator between someone that achieves their goals and someone that does not. I provide my clients with instant messaging support through WhatsApp or the training app and each client will submit a weekly check in to celebrate progress and make any adjustments needed in their programme to progress them towards their goals
As an online coach I always take a personalised, individual approach to each of my clients so that we can succeed as a team 💪
Interested in online coaching or have any questions about the process? Drop me a message 📩
Limited coaching spaces available so act fast 🚀
Happy training ✌️
It's Monday-the perfect day to set yourself up for a productive week.
Success in your fitness journey boils down to three important principles when it comes to training:
CONSISTENCY -SUSTAINABILITY -ENJOYMENT
To find out more or if you need help achieving your health and fitness goals drop me a message!
Looking for a quick and easy healthy sweet treat or on the go snack? 👀👀👀
Try these chocolate protein balls 😋🍫
Save the recipe and let me know what you think 👇👇👇
💭SELF REFLECTION &
THE OXYMORON OF LIFE
I have taken a lot of time on my own recently to reflect and I think this is an extremely important part of self-growth and development. We must at times sit and face some uncomfortable truths but also stand back and admire the beautiful moments life can provide us.
This year has by far been the most challenging year of my life (only my closest family and friends will truly know this as like we often do we tend to put on a brave face for the rest of the world). Yet in the same breathe it has been one of the best years of my life at the same time.
I have shed more tears this year than I ever have, but both tears of loss and tears of joy.
Here are my conclusions:
-We go through loss, but we can also create amazing memories.
-Good times will come to an end but bad times will also pass.
-Feel what you need to feel. Bottled up emotions will always come out eventually.
-Show appreciation and love for the simplest of things and never take for granted the relationships you have with those closest to you.
-Things will happen (a prime example being the horrors that are currently going on in the world) that will have you questioning your faith and humanity. In these times it is more important than ever to love and be kind.
If you don’t already, take some time just to think and reflect. Not everything will make sense but somehow you will gain tremendous clarity at the same time.
Try and let me know what you think.
Sending all my love and prayers to all those going through a hard time ❤️ 🙏 let’s work together to try and make this world a better place.
I am now on LinkedIn! Let’s connect 😊
Hannah Crago | LinkedIn
I help people TRANSFORM body composition, unlock MENTAL RESILIENCE & achieve CONFIDENCE through strength training. Bespoke training programmes and nutritional advice.Achieving results through the principles of CONSISTENCY, SUSTAINABILITY & ENJOYMENT. | Learn more about Hannah Crago's work ex...
💪💪💪Top 3 ways to progress WITHOUT increasing the load 👇👇👇
Hitting a plateau in your training? Instead of trying to pile on more weight try these instead!
-Increase reps: 🏋️♀️🏋️♀️🏋️♀️
this provides a new stimulus and improves muscular endurance. Phase your rep ranges to avoid stagnation.
-Increase time under tension: ⏰
you can do this by slowing reps down or by adding pauses. This will mean muscles have to work hard for longer and you can emphasise different parts of the movement pattern.
-Focus on form: ✅
correct form will ensure you’re getting maximal muscle fibre recruitment, getting the most out of your sets. Ensure you’re getting full range of motion and activating targeted muscles.
Save for your next workout 🔥
Need help breaking through a plateau? DM me or fill in my survey to win a FREE MONTH of online coaching. Link in bio ✌️
3 things I learnt travelling solo for the first time ⬇️⬇️⬇️
-YOU’RE CAPABLE OF MUCH MORE THAN YOU THINK…
I get lost in the UK and have countless blonde moments all the time leaving those who know me questioning how I get by 😂 and the prospect of me travelling solo worried a lot of them-but I did it and all on my own! If you put your mind to something you are capable of a lot more than you think!
-IT’S OK TO BE IN YOUR OWN COMPANY…
I have never been outside of Europe, travelled on my own, taken myself out for dinner alone, the list goes on-but these are all things I did for the first time in Aus! And I actually really enjoyed the freedom of my own company and learnt a lot about myself and gained clarity in the peace of my own company. It’s not shameful or embarrassing to spend time alone-in fact it’s essential for building our confidence and self growth!
-NEVER TAKE FOR GRANTED YOUR FAMILY AND FRIENDS…
Even though I enjoyed my own company, being on the other side of the world did feel incredible far from my family and friends. I have a new appreciation for how lucky I am with the circle I have at home and have had many lovely messages from those back at home supporting me in this adventure!
Moral of the story: ➡️ embrace the fear, follow your dreams and believe you can do it! That’s the secret formula to accomplishing what you want in life 😉✌️
‘If my mind can conceive it, and my heart and my heart can believe it - then I can achieve it’ Mohammed Ali
A question I often get asked by clients is what to eat before and after training? 🤔
‼️Its super important to fuel up properly before training so you can train at full capacity 🥙
👉Equally you need to refuel adequately after to aid recovery and support muscle growth 💪
Scroll through to find out more ⬆️⬆️⬆️
Need more help? Drop me a DM 📩
👉Growth is uncomfortable. In order to develop and improve we MUST do things that scare us and push the boundaries past any self-limiting beliefs we have. The mind is the greatest battle you will ever have to overcome. Once you conquer the mind, you can conquer anything 💣
Agree? Leave a comment and share your motivation Monday quotes 💪💪
Happy training ✌️
Developing a winning mindset is key 🔑
It’s very easy to become distracted and deterred by others from your goals but at the end of the day the only one living your life is you so chase your dreams and conquer your goals 💪
Here are my top 5️⃣
tips for developing a winning mindset:
-visualise success 👀
Manifest what you want and start acting like the person you want to be.
-stay positive and embrace failure.
Without failure we don’t learn, grow or develop. What doesn’t kills us makes us stronger 😉
-face your fears and take risks.
🚀 It’s very easy to stagnate in your comfort zone. You will never know until you try.
-always be a student. 📚
Be hungry for knowledge and learn from others, especially those that inspire you. Ignorance will only hold you back
-don’t give a f*ck what other people think. 🕺 As long as you’re being a good person and arent harming anyone, do what you want. People will always have opinions and judge. There’s no point in stressing about things out of your control
Let me know what you think and what you do to stay focused on your goals and have a winning mindset 👇
Need help building your mental and physical strength and resilience? Drop me a DM ✌️
🏋️♀️ Want to try out a new gym but feeling anxious about a new environment??
👉 Here are some tips to make you feel more comfortable and make the most out of your visit
1) scope out the gym online: 💻
Check out the gyms website and social media pages to have a look at the layout and kit. This will get you familiar with the gym before your visit
2) ask for a tour when you get there: 🚶🏼♀️
Ask to be shown round the gym when you arrive, especially to the kit that you will be using that day. Ask questions such as where the changing rooms are and where you can top up your water so you know where everything you need is
3) ask questions: ❓
The beauty of trying out new gyms is that you can try new pieces of equipment that your home gym might not have. If you’re not sure how to use a piece of kit don’t be embarrassed to ask a member of staff or more often than not members are usually friendly and happy to help
4) ENJOY IT: 🎉
Soak in the atmosphere and try out new machines when you go somewhere new. Life is all about living and new experiences so have fun with your session!
🔥 It’s Monday and a fresh week!
Here are my 3 top tips to have a productive and successful week 👆👆👆
1. Plan ahead: at the beginning of my week I always sit down and plan what I’m doing each day from my clients, what tasks I want to achieve that day and my training. This makes sure I block out enough time to complete everything.
2. Prioritise: having a busy schedule and a long to do list can be overwhelming. Prioritising tasks into important/urgent/not important/not urgent ensures you’re prioritising correctly and putting your time where it’s needed most.
3. Creating a good environment: I work best away from distractions, with a coffee, headphones in and phone on do not disturb. This way I can focus on the task in hand. Think about what environment you best work in and create that so that you can focus and get the job done.
What are your productivity hacks? share in the comments below 👇💪🚀
🔥What has lifting weights taught you? 🏋️♀️
Here are my top 5 lessons from training. Share yours in the comments below 👇👇👇
💭 Mindset is everything 🏆
👉The only hard rule I have when training clients is that you’re not allowed to say ‘I can’t’. I’ll accept ‘I don’t want to’ or ‘not yet’ but there’s no such thing as ‘I can’t’.
👉Your mind is your only limitation.
👉Say you can and you will. Say you can’t and you won’t. It’s as simple as that.
Don’t let your mindset hold you back. Control your mind and you’re halfway there.
Do you agree? Share your thoughts below in the comments ✌️
✨ Wednesday Wisdom ✨
Switch up your priorities and watch how your life changes ✌️💪
It’s Monday and the perfect day to get your week off to a flying start 🚀
Ask yourself what you can do today to be better than you were yesterday and closer to the person you want to become?
Have a great week everyone! Happy training ✌️
➡️➡️➡️ Trust the process! 🏆
Recently I’ve been feeling frustrated with myself and progress in the gym. However, it’s important to trust the process and look back at how far you have come!
Comparing the pictures above (April) and below (today) I can see I’ve made progress within a few months through being consistent and not giving in to the frustration and giving up.
Remember progress takes time, especially after you’ve passed the stage of ‘newbie gains’.
Never give up, be patient, appreciate where you have come from and stay determined and consistent. If it was easy everyone would be doing it 😉
Do the hard things, push through the discomfort and don’t let giving up be an option!
Shoutout to my amazing coach for getting me this far and being a phenomenal support 💪
Happy training ✌️
The biggest thing that sets people apart in whether they’re successful or not in fitness is mindset 🧠
Your mind needs training as much as your body does.
➡️You’re capable of a lot more than you may think so start saying to yourself ‘I can’, ‘I will’ and visualise your success. Then you’re halfway there already!
Give this a go and notice the difference. It takes practise but it is well worth putting in the time, effort and awareness and a simple way to start seeing results.
Let me know how you get on 📩
MY FULL (&HONEST) JOURNEY IN FITNESS 👇
Image 2: Growing up I wasn’t a sporty kid and hated PE. I was very self conscious and used to restrict my food in order to be ‘skinny’. I was deeply unhappy in my body and avoided social scenarios in the fear I was ‘too fat’. As you can see I definitely wasn’t.
Image 3: When I went to uni I decided I wanted to get fit and try a new sport so I gave boxing a go. I fell in love with it and pursued this for 5 years. It provided me with a good structure for fitness, healthy focus and was hugely beneficial for my mental health.
Image 4: Upon graduating and a relationship breakdown I suffered a bad period of body dysmorphia and mental health issues (depression and bulimia). I would get anxiety attacks at the gym and decided I needed a break to repair my mental health.
Image 5: After overcoming my anxiety I returned to the gym and focused on building up my strength. However, I still had a bad relationship with my body and food which meant I wasn’t fuelling my sessions properly or seeing the progress I wanted to. After admitting this to myself, I sought professional help to overcome my bulimia and depression.
Image 6: Fast forward to today. After getting help for my bad body image issues, poor relationship with food and mental health I started training again with a new, stronger, happier and healthier mindset. I train for myself, not for the validation of others. I eat to fuel and allow my body to recover and I aim to get stronger both mentally and physically rather than to look a way that I think I ‘should’ look to fit in.
I am now working with a coach to train for my first ever bodybuilding competition as I wanted something to work towards and prove to myself I could do something I never thought I’d be able to (keep an eye out for another post explaining why I wanted to start bodybuilding and how I defeated my body dysmorphia and eating issues so that I could do this in a healthy way).
YOU ARE CAPABLE OF MORE THAN YOU EVER THOUGHT YOU WOULD BE. Change your mindset and change your life!
Share your fitness journey stories in the comments below ⬇️
Motivation comes and goes. Try these top tips to boost your motivation when you’re struggling 👆
Training isn’t all about physical health. It has multiple benefits for improving your mental health too ⬆️⬆️⬆️
If you or someone you know is struggling check out www.mind.org.uk for some useful links
Rest days are just as important as training! Here’s why:
-Promotes muscle recovery
-Reduces risk of injury
What does it take to grow?
For the past 8 months I’ve been in a building phase. Here’s how I’ve done it…
⭐️ A calorie surplus
-you need to eat to grow! I’ve been gradually increasing my calories to fuel my body and provide it with the building blocks to create muscle tissue.
⭐️ Training HARD
-following a programme with progressive overload and training with intention, focusing on areas you need to improve. Push yourself in sessions-no on else is going to do it for you!
-this applies to diet, training, sleep and recovery. Being consistent with these variables takes you step by step towards your goals.
-growth takes TIME. Rome wasn’t built in a day so don’t get disheartened if you don’t see instant results. Appreciate the journey for what it is-it will be worth it.
-taking responsibility for yourself and being honest about areas you can do better in will only help you to progress. It can also help to have some support behind you. I’ve been working with my coach for the past 8 months and with her help and guidance I am working towards some exciting goals in the future-there is always room to learn from both yourself and others.
Found this post helpful? Like, save and share ✌️ happy training 🏋️♀️💪🔥
What is a training split? And what are some examples? Swipe to find out ⬆️
What is a training split? Swipe above to find out ⬆️
If you’re an athlete looking to improve your performance then strength training should be an essential part of your training programme. Read above to find out why and see some real life examples 👀💪🏋️♀️
HONEST UPDATE 💫
Even though it’s only really just begun 2023 has been a really challenging year for me so far mentally, physically and emotionally. Training has always been my best therapy and helps you build that resilience to get through tough times.
This is just a gentle reminder that if you’re struggling you are not alone. Other people might look like they have their lives together in the airbrushed ‘reality’ of instagram but real life is actually messy and hard. And that’s ok. It’s the rough times that will make you stronger and appreciate the good things more.
Just keep putting one foot in front of the other, even if you’re unsure of the path you’re taking. You’re doing much better than you might think.
Always here for anyone that’s struggling. We’re all in this life together so uplift others and support each other. You never know what’s going on behind the mask of everyday life.
Much love and keep lifting ✌️