Hannah Lynn Fitness

Hello everyone, and Happy March! I have been so busy catching up on homework and reports and whatnot, but I am back! I have posted about my personal workout splits and nutrition before, so I thought a little update would be nice! At the end, I will also post a killer leg workout I did yesterday ( warning: my friend did this with me, and she is unbelievably sore now!!!!) I had previously posted that I was doing a mini bulk followed by a mini cut. Now that those four weeks have ended, I have a new plan. Since eating well is the hardest part of fitness for me, I just wanted to focus on eating good foods- just eat around my maintenance calories . This means that I eat around the same number of calories I burn everyday. I am not trying to lose or gain weight, just create a healthier relationship with food so I can fuel my body right. It's also worth mentioning that I am gradually increasing my calories every week or so by 50-100 calories; this is my own kind of reverse diet , to in...

Hello again! A very popular question is "how do you build muscle?" Almost anyone who starts getting into fitness wants to know this! Whether you are trying to lose weight, get stronger, or change your body composition, building muscle is one of the most important elements (besides nutrition of course!). Let's get right into this! There are three main steps in gaining strength and building bigger muscles: Breakdown Recovery Overcompensation  The first step is muscle breakdown- this happens when you do resistance training such as weightlifting. Your body tries it's hardest to be as efficient as possible, and does not like to expend extra energy. So in order to get stronger, you need to push your body outside of it's comfort zone so it will adapt to a new amount weight it needs to lift. So when you exercise, you are not actually growing your muscles, you are causing micro tears in the tissues. This sounds like a bad thing, but it's not! Overtraining I...

Hello again:) I know the title of this post is quite alarming, but it is due to this article written recently. Basically, it states how because of the presence of acrylamide (more on that later), coffee shops may be required to have a sign posted warning people that by consuming coffee, they will be exposed to this chemical. There was a lawsuit filed in Los Angeles against shops like Starbucks for not publicly informing their customers of the presence of acrylamide in their drinks. Okay so what is acrylamide, and why is it such a big deal? According to the National Cancer Institute , "acrylamide is a chemical used primarily to make substances called polyacrylamide and acrylamide copolymers." These are used in products like paper, plastic, food packaging, etc. It is found in some foods and also tobacco smoke; these are the two most common ways for people to be exposed to this chemical. Acrylamide forms in coffee when the beans are roasted; it is actually in a lot of food...

Welcome (back) to my blog! Today's post is all about food- YUM! To tell the truth, I absolutely love chicken. But some people don't, and I don't always make the time to cook up chicken; I also think it's better to switch up your sources of protein throughout the week to get a wider variety of different nutrients. So today I bring you THREE other sources of protein that isn't chicken! Before that however, I want to say that I make what I call "protein bowls" for lunch 95% of the time; it is basically a salad with a lot more protein! They are so delicious, low relatively low in calories, and chock full of nutrients. Sometimes I just throw a handful of spinach and some chicken in a bowl and call it lunch, if I'm running late and didn't pack it the night before. And while leafy greens are one of the best vegetables (and foods overall) to eat, there are other types of vegetables that provide essential nutrients your body needs; hence the phrase ...

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! 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 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...