Sasha Hanway

PSA: do not buy programs from people without a history of coaching

what did I miss? While the concept of people without qualifications or experience launching courses is not a new one, there’s been an uptick in the strength training world since strength training for women is finally getting popular. While I am SO excited that the girlies are enthusiastic about strength training , a very strong reminder that a poorly coached or planned or demo’d program can create injuries and issues down the line.

What else did I miss? What are the coach / trainer non negotiables?

why you have no core progress 🧐* comment core for access to the program - let’s dive in:

1) you’re rushing everything. Muscle is built through time under TENSION. your body doesn’t recognize reps or weight, it recognizes stimulus. if you’re rushing through things there’s not enough time to give that stimulus. boo hiss. move slow.

2) you’re just doing random workouts and workout classes or you’re doing random PDFs or Pinterest or influencer Workouts that you found on IG. As a coach who shares snippets of my training, love that you’re here for it, but would highly recommend going one step further and following a program that has repetition a no builds over time to see impactful results!

3) disregulated breathe creates challenges for proper. Inter abdominal pressure. Most women have grown up being subconsciously taught to “ suck in “ the stomach, which repeated over and over often results in disengagement of the war and a miss shaping of the rib cage. Learning how to breathe with work to properly activate your transverse abdominus will literally change the shape of your midsection as well as protect protecting the health of your spine in the long-term!

* all of this is with the caveat that nutrition plays a big role, but this is for the audience that is already doing core workouts or “” ab workouts”

what if your fixation on the scale // search for quick fixes is holding you back? You don’t need another cleanse, another 75 hard challenge - if your goal is to create a toned look AKA to gain lean muscle mass and lose fat, you need a body recomp.

Keys to Body recomp aka losing fat and gaining muscle at the same time

1) heavy resistance training that follows a progressive overload plan - snag mine at the 🔗in my page - free seven days of workouts to get a sense of what the program is like. All you need are dumbbells and it can be done from home or the gym

2) eating at calorie maintenance eating up to 1g / protein / lb BW

3) managing stress and prioritizing sleep and recovery to support hormones

Comment RECOMP to join the 11,000 gals and guys who are getting strong and lean 🩵

top complaints this week***

*** honestly it’s only wednedays so there’s still time to make it into next weeks top 3.

Bringing yall world class workouts and a venue for your feelings - bc w feeling isn’t a plan but sometimes you just gotta get it out🫡

🔗 to free week of workouts ( and venting! ) in my page

what i eat on busy days 🫶🏼

between facilitating track club, teaching yoga + coaching strength, my days are pretty nonstop. on days like this, i’m intentional about prioritizing protein + fiber to support my energy, keep me full, and optimize my digestion.

and yes... i still make room for something sweet. 🤍

healthy eating has never been about perfection or cutting out the foods i love—it’s about finding better options that make consistency feel easy. lately, .co has been my go-to afternoon sweet treat because it satisfies my sweet tooth while still fitting into the way i like to eat.

if you’re trying to build sustainable habits, remember: the goal isn’t to be perfect. it’s to make choices you can actually stick with.