Hannah Lynn Fitness

My Beloved Mini Resistance Bands :) Hello again! I am passionate about sharing with you how you can be healthy, strong, and fit right from the comfort of you own home. My favorite piece of gym equipment for an At-Home Gym (and can be used in any type of gym) is a RESISTANCE BAND . These things are pure magic; there are several main types of resistance bands:  Straight Resistance Bands (with or without handles) Mini Bands (this is what I call them, also known as Loop Bands ) Pull Up Assist Bands (basically the larger version of a Mini Band) You can copy almost any workout with resistance bands- they are a good alternative to cable machines, as well as free weights. Pretty much anything you can do with a cable machine, you can jimmy-rig a resistance band to do the same thing (some exercises may incorporate some sort of a wall attachment, or anything else sturdy enough to firmly hold it in place). I would recommend purchasing some type of resistance band if you are...

Photo taken from optimumnutrition.com Happy Sunday! I love Sundays because they are my rest day from everything for the week!! Today I am actually doing my long run, but other than that, it's all play and rest! I actually really enjoy long runs, I get to go as fast (or really, as slow) as I want, for however many miles! Obviously I wouldn't recommend busting out a 10 mile run after little to no training, but those of you who run can most likely identify with the love of long runs! So a little bit ago I did a review on the supplements I am currently taking. Today I am going a little more in depth on my favorite whey protein- Optimum Nutrition Gold Standard 100% Whey . I want to go over again what whey is and why you should consider taking it, as well as breaking down some of the ingredients in this certain protein powder. First of all, what is whey? Whey is actually the "by-product" of cheese-making. Whey is a type of protein that has many essential amino ac...

Happy Saturday everyone!! This is my first Full Day of Eating (FDOE) post ever! I am so excited to share this with you :) I was definitely much more conscious about what I ate today, knowing I had to share it with you guys! First I'll give you the break down, then explain how my day went! Breakfast: PB Squared Smoothie (from Booster Juice) Lunch: Chobani Greek Yogurt, Cutie, Angie's Popcorn, Peanut Butter Toast Dinner: Turkey and Veggie Stir Fry Snack: Tortilla Chips and Guacamole, Apple and Peanut Butter I am currently playing church volleyball, and Saturdays we have our games. I was running late this morning and didn't have much time to grab food, but I stopped at Booster Juice to grab a "PB Squared" smoothie . I usually order a medium, and oh my goodness it was SO delicious!! So that was my breakfast, around 9 AM. After I got home, I went into my garage to get a workout in, and afterwards I had a Strawberry Chobani Greek Yogurt . I watched a ...

Hello again ya'll! Today's post is some quick yet practical tips on how to better hydrate yourself! I feel like we are always told over and over we need to drink enough water and how important it is that we are hydrated, etc etc etc. And as redundant as the message is, it's true! While the average person can go almost a month without food, they can only last a few days without water! And just like we burn food by using it as energy, we need to replenish our source of water as we lose it through breathing, sweating, and digestion . Here are my personal tips to getting more water! DRINK WITH A STRAW: This one is such a huge help to me! If I have a water bottle or cup with a straw, I can drink all the water in it SO much faster! It is so much easier and more convenient (for me at least) to sip water through a straw, instead of having to tip my head back every time! CARRY A WATER BOTTLE: If you (almost) always have a drink of water by your side, how much easier is it to...

Hello again! I have been sharing with you some of my own workouts, along with some recipes, but I want to actually take you through a full day of what I eat! I will be sharing those through out the next four weeks especially, as I am going through two different phases of caloric intake! I am going to give bulking another try ! But only for a short period of 2 weeks, so I would not count this as a full on "bulk" per se, but my calories will be slightly increased to help my efforts to put on some muscle! The reason it is so short, is because my school is having a banquet in about four weeks, and I don't want to be carrying any extra fluff! There is absolutely nothing wrong with having a little extra body fat, especially especially when trying to bulk and gain muscle, but me personally I want to look my best on this special night! I also want to see how my body responds to bulking for two weeks, then cutting for two weeks. I have read about some men doing what they call...

Hello!! Welcome to this workout I am so excited to share with you! I am currently sipping on some BCAAs while I type up this workout for you that I just completed! This is a strictly DUMBBELL ONLY Back and Bicep workout (with a little bit of shoulders!)!! Yes you can use other equipment for this workout, but it is totally effective with just one, yes just ONE, pair of dumbbells! I used 15 lbs, but use whatever you have available! I recommend using a moderate weight :) Warm up: Get blood flowing (I love jump squats) and loosen up shoulders (I controllably swing my arms in all directions). Workout! This took me 30 minutes! Hammer Curls (12) to Bent Over Rows {Palms up, to put emphasis on biceps as well} (12) THREE TIMES Bent Over Single Arm Row {Elbows by your side the whole time} (12)                                                THREE TIMES Wide Bicep Cur...

Hello everyone!  Today is Tuesday, January 23rd, and I am getting back into the swing of things coming back from a three day weekend. Last week was finals, so this week is the beginning of 3rd semester! I am half way to becoming a senior!! Anyways, for the workout of the day! I am sharing with you a HIIT Workout- this stands for High Intensity Interval Training. That's a lot of words! Basically, it is an efficient, time-saving way to burn fat (and also strengthen those muscles!).  This is not some scam, hoax, or made up process to burn that stubborn fat, and you can do it right from your home! I'll break this down so you can see for yourself: you lose weight by burning more calories than you consume. There are two ways to do this- eat less or exercise more (essentially). The best and perhaps the fastest way to do this is to decrease your daily caloric intake (how many calories you eat a day) AND incorporate more exercise in your daily or weekly routine. Be careful not...

Hey ya'll! Happy Thursday!:) So today I want to share with you the leg workout I did yesterday! You can do this at a gym or at your house, and it does require equipment. I really want to create an INTENSE no equipment whatsoever workout that you can take with you anywhere- to the living room, the gym, or on vacation! It annoys me so much how people make "no equipment needed" workouts, but then end up using some sort of weight or resistance bands. No. I want to make one that is so effective there is not even a need for any of that! Anyways, for the workout! The equipment I used included: Barbell (dumbbells or any other kind of weight works too, in fact only one exercise uses this so don't be afraid to use no weight at all!) Resistance Band (I used what I call "mini bands," just the small circle bands) Bench (or any kind chair, ottoman, etc.) And that's all! Side note, for the "Resistance Band Pull Throughs" you will need to...

Hey ya'll! I hope your week has been going well :) Today I have some recipes I have been using as of late! This is the first time in a while I have shared my recipes so I hope you enjoy! I have been trying to drink more water lately (let me know in the comments if you want me to post some tips on how I have been drinking more water!), and one of the ways is finding or creating water- flavored BCAA's , and this zero calorie and junk free lemonade!! based drinks that are very low in calories. My go-tos lately have been Green Tea, This recipe is super simple, and takes less than 2 minutes to make! The three ingredients are: Water  Lemon Juice Stevia And that's it! I know stevia is a controversial topic and I would like to address it on this blog, but here is a great article you can read for now! And here is one contrasting stevia to truvia. In short, true real raw stevia is not an ARTIFICIAL sweetener- it is simply from a different plant. There can be some si...

Happy Sunday everyone!! Today I am sharing with you the supplements I take. As you'll see, I don't take a lot, but I still wanted to show you these products! Let's jump right into this review ;) First of all, the only two, YES ONLY TWO, supplements I take are BCAA's and Whey. Whey is simply the concentrated protein from milk (you can read all about it here ) and I use it to meet my protein goals (about one gram per pound of bodyweight) everyday. I use Whey protein powder, and also protein bars that primarily use whey. BCAA stands for Branch Chain Amino Acids. These are responsible as the building blocks of protein, and help protect your muscle from being used as energy. I liked this article and this one here if you want to learn more about BCAAs. The first product I have for you is my all time favorite whey protein powder: the Optimum Nutrition Gold Standard 100% Whey Protein Powder, in the flavor Vanilla. I love the flavor, consistency, quality, a...

Hello again! This post is just going to be a shortie, I am working on some more posts, but today I just wanted to take you through my workout! As of late, my workout schedule has not been arranged how I wanted it to be, but that's okay! It's a new day, and almost a new week! Usually Saturdays are my long run days, however due to playing church volleyball every Saturday morning, sometimes those long runs get moved to Sunday. And you know what, that's okay! Fitness is a lifestyle, not a bullseye on a target- it should be flexible and achievable by many different methods!  Anyways, instead of having my "extra/fun" day on Friday, I had it today on Saturday! I really wanted to give my glutes some much needed attention, so that's is what I focused on today, along with my calves. I feel like calves get left out of SO SO many leg workouts, so I try to incorporate some calf work every leg day! Alright let's get to it, here's the workout: Equipment: I us...

Hello Everyone!! Today is Thursday, yay! So today I have my VERY FIRST HANNAH’S HOME FITNESS WORKOUT for y’all!!!! I am so excited to share this workout with you, I just finished this workout and I loved it! Also, I am going to share with you some less heard of nutrition tips:) My volleyball coach, DeeDee, was evaluating my diet for the past week and shared some awesome information on how to tweak my diet! But first, the WORKOUT: Warm up: jump squats, shoulder mobility Workout:  Superset One ▶️ Arnold press (10 reps)  to Hammer curls (10 reps)  (FOUR SETS) Superset Two ▶️ 4 way Shoulder raise complex to Bicep curl (20 reps) (THREE SETS) Superset Three ▶️ Body weight row (10-15 reps) to Upright row (10 reps)  (THREE SETS) Superset Four ▶️ Resistance Band standing reverse flies (10-15 reps)  to RB Single arm face pulls (10-15 reps) (FOUR SETS) Finisher Lat work:     RB lat pull downs and Rows (10-15 rep...

Happy January 8th!! So first of all I want to clarify that there is nothing wrong with planning to "bulk," however I did basically fail at it. Bulking can be a great success, if you do it right; however I did not execute this well. I spent a lot, and I mean hours, of researching how to bulk and reading articles and watching videos, and yet I still messed up. There is one main reason for this: I ATE TOO MUCH. I calculated the following (for my body and goals) on a myriad of different websites using different calculators: TDEE (Total Daily Energy Expenditure- how many calories you burn in a day, including exercise)  BMR (Basal Metabolic Rate - how many calories you burn at rest in a day, as if you were to lay in bed all day) Body Fat Percentage (how much of your weight is made up of fat) How many calories I would need to intake to lose weight (calorie deficit, under your TDEE), gain weight (calorie surplus, over your TDEE), and also maintain weight (right at your TDE...