Hannah Atkinson Coaching

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Hannah Atkinson Coaching

Personal Training and Online Coaching | Follow me on Instagram too!

05/10/2026

Lock in SZN - New lower body + stretch routine ✨

The SculptHer Method ✨

01/10/2026

My 23-33 year old transformation journey ✨

I’ve been through many stages on my fitness journey. From bulking and curvy to my leanest. From shy and unsure to now confident, content and feeling my strongest/fittest in my 30s.

I muddled my way through it all! The awkward gym moments, the tracking calories, the learning about macros, bad form, not lifting heavy enough, not believing in myself and how far I could go and the bad body image days.

One thing I didn’t do is give up after 3 months. My body is a product of the things I’ve done consistently over the last 10 years from when I started my weight training journey. I’ve gone on 3-6 month plans, set various different goals and ticked them off one by one. I’ve had periods of being more relaxed with tracking and training but one thing that has always been consistent are my non negotiable habits.

Even if I don’t have a set goal - there is no ‘end’. I still train and lift weights. Weights have been a consistent go to in my life no matter what!
Some weeks I may have only trained once but the thought of not training altogether was never a thing. Training gave me a confidence and power that nothing else did. It’s transformed my life in many ways and helped me through some testing times in my 20’s and into my 30’s.

Long term results happen when you establish habits rather than just focusing on 3 months and then dropping that routine altogether. There will be periods of 110% effort and others of much less and life will take your focus elsewhere but maintaining some level of routine and non negotiable habits to yourself will see you through life and hold you to a standard ❤️

If you’re starting out or early into your journey, I hope this inspires you to never stop or go back to your old ways…
Your full potential awaits! You just have to keep going - especially when life throws you challenges ✨

I was the girl who hated sports and PE at school - I never imagined coaching other women to feel confident in the gym now!
Getting out of my comfort zone changed my life ✨

The SculptHer Method ✨

27/09/2026

September 🤎🍂🐻🍷🎈🤸🏼🏋🏼‍♀️🐾🌅

23/09/2026

7 things I live by at 33 that I wish I’d known at 23 🤍

21/09/2026

Ladies, don’t be afraid to pick up the heavier dumbbells 👀

If you’re finishing every set feeling like you could have done another 10 reps, that’s your sign to increase the weight.

You don’t need to lift the heaviest weight in the gym, but you do need to challenge your muscles if you want to build strength and sculpt ✨

The goal isn’t to make every set look easy or perfect.  The goal is to make your body adapt.
So next time you’re debating whether to grab the 8kg or 10kg… maybe it’s time for the 10kg 😉
You want to reach a sticking point at the end of your sets - the last 2-3 reps shouldn’t be looking easy or going up smoothly.

Progressive overload > playing it safe forever ✨

Do you want to build your confidence in the gym this autumn? 🍂🍁✨
⬇️
I’ve got you… DM ‘SCULPT’ to get in touch 🩷
I help women go from shy to strong & sculpted 🔥

15/09/2026

The CHEAT SHEET to help you DROP BODY FAT effectively and long term👇🏻

1. Ensure you are in a caloric deficit - Aim for a deficit 10–20% below maintenance calories and gradually drop over a few months (not all at once). Avoid severe restriction to prevent muscle loss and metabolic slowdown. 📉

2. Prioritise protein intake - Aim 0.8–1g of protein per pound of body weight or close to 30% of your calories made up of protein. Protein helps with satiety and muscle preservation. 🍗

3. Load up of vegetables and eat the rainbow 🌈🥒🌽🥕to ensure you don’t fall deficient in vitamins and minerals whilst dropping calories. They are also low in calories but can fill out your plate 🙌🏻

4. Stay hydrated - Water is crucial for your metabolism, energy and feeling full between meals. Aim for 2.5 litres minimum per day. 💧

5. Ensure you are incorporating weight training every week, 3-4 days per week with rest days in between to help recovery. 🏋🏼‍♀️ More muscle mass = more calories burned at rest.

6. Incorporate cardio (but don’t overdo it).
Do cardio AFTER weights or on a rest day. This can be a fast / hilly walk, a run or HIIT class! Avoid excessive cardio - Too much cardio can lead to muscle loss and fatigue, making it harder to recover. 🏃🏼‍♀️

7. Prioritise quality sleep - Aim for 7–9 hours of sleep per night. Poor sleep affects mood, motivation and hunger hormones, leading to increased appetite and cravings. ✨

8. Lifestyle habits over quick unrealistic fixes! Avoid FADS that are unsustainable. Instead aim for gradual progress over time. A drop of 0.5kg (1lb) a week is plenty! Follow the 80/20 rule - you don’t need to cut out all your favourite treats - just in moderation. 🍪Make sure you’re getting plenty of nutritious foods to fuel your body 💚

Address

Woking

Website

https://hannahatkinsoncoaching.co.uk/

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