Hannah Stanton

Happy Monday Guys ⠀ I decided a few days ago that I wanted make myself vulnerable & share my story. It’s quite a long one and it shows that I’m not perfect, no one is! Scroll to read 😄 ⠀ I suffered for too long before seeking help so please do if you feel that you can relate to any of this. ⠀ If this helps one person then it’s served its purpose. ⠀ Hope you are all having a lovely Monday! ⠀ Much love ❤️ HCS x ⠀ #hcsfam

3 Weeks In/Start of Week 4 Update ⠀ Tomorrow marks the first day of Week 4 into my DIET/RECOMP. I am very happy with the progress and even though it may not be much it is something! ⠀ I want to highlight the importance of taking progress pictures as if I didn’t have something to compare myself to them I would be lost! And you should never compare your body to someone else! We are all different & we all look amazing in different ways! Don’t let anyone ever tell you otherwise! ⠀ Updated weight: ⠀ I weighed in at 55.3 kg this morning which is a fair drop from last week at 56 kg. I.e. a 0.7kg drop! ⠀ How are my goals going?! ⠀ 1️⃣ I’m so close to getting that pull up & im ready to push hard for it next week! Fingers crossed 🤞 else I will continue to do negative pull ups! ⠀ 2️⃣ I’ve managed to improve my squat form a lot so I’m nearly ready to start increasing the weight slowly again 🤪 ⠀ 3️⃣ My Rack Pull is slowly progressing! I did 4 Reps x 85kg last week 💪 ⠀ 4️⃣ I’ve moved onto sumo deadlifts which I find more comfortable! I did 3 Reps x 67.5kg yesterday! I’m ready to continue to get stronger next week! ⠀ Calories & Macros remain the same at 1710 Cals & 110g P 205g C 50g F ⠀ •• ⠀ I’m very happy with my progress so far! I’m starting to do some extra glute work next week as I feel I haven’t done enough! There is also a chance I may be going home slightly earlier than expected which is exciting 😜 ⠀ Hope you’ve all had a lovely Sunday & enjoyed some nice food! ⠀ Much love 💗 HCS x ⠀ PS: tomorrow I am going to post my fitness story 😄 ⠀ #hcsfam ⠀ • • • • • • ⠀ #fatloss #fatlossjourney #strengthtrainingforfatloss #weightloss #weightlossjourney #myweightlossjourney #weightlossstory #extremeweightloss #extremeweightlossjourney #weightlossfooddiary #weightlosssuccessstory #weightlosssupportgroup #weightlosssuccessstories

𝚆𝚑𝚢 𝚜𝚑𝚘𝚞𝚕𝚍 𝚢𝚘𝚞 𝙳𝚎𝚊𝚍𝚕𝚒𝚏𝚝?! ⠀ I’ve recently moved from regular deadlift to a sumo deadlift as I find it more comfortable & in the end of the day you should do what suits you! That’s why when you create a workout program you want it to be personalised to yourself! ⠀ So it’s better to create your own routine or have a coach make one for you rather than just getting a random one of the internet 😊 ⠀ •• 𝗧𝗼𝗽 𝟱 𝗯𝗲𝗻𝗲𝗳𝗶𝘁𝘀 𝗼𝗳 the deadlift include: ⠀ 1️⃣ Improves your posture - deadlifting increases your core strength & adds to core stability (I.e. works those abs 😜) - deadlifting targets all the muscles responsible for your posture & enables you to keep your back straighter during daily activities! ⠀ 2️⃣ It’s a Compound Movement - so it works lots of muscles at once! It works both your upper & lower body! 💪😄 ⠀ 3️⃣ Improves your grip strength - this is another exercise which will help you improve your grip & therefor help you in general life! 😄 ⠀ 4️⃣ There is many variations - this means that you will always be able to find a way of doing it! Even without equipment 🤷‍♀️ ⠀ 5️⃣ Its the safest compound movement - as you are not going to get pinned under the weight (e.g. as with a squat or bench press). If you get into trouble just drop the weight! 💪 ⠀ •• Thought I’d give you guys a little insight into the benefits! There is many more! 😜 ⠀ Random question: are you team shoes or no shoes? 😂 ⠀ Hope you all have a great evening! ⠀ Much love 💓 HCS x ⠀ #hcsfam ⠀ • • • • • ⠀ #gym #gymlife #gymrat #gymlifestyle #gymhumor #foggymorning #gymswag #gymaddicted #gymworkouts #crossfitgym #fitgym #deadlift #fitness #fitnessmotivation #fitnessgirl #fitnessjourney #instafitness #fitnesslifestyle #igfitness #instagramfitness #fitnessaddicted #fitnessgirlsmotivation #goodlifefitness #instafitnesss #extremefitness #curvygirlfitness #feelgoodfitness #ignitefitness #instafitnessgirl ⠀

TOP 4 Exercise to GROW your Glutes ⠀ If you’ve followed me for a while you will know that I’m not a massive fan of hip thrusts because I find that they take way to long to set up... & what if you are busy & training on a time crunch? ⠀ These a some of the exercises which I am using instead & which are also highly effective: ⠀ 1️⃣ Glute Bridges ➡️ one of the best alternatives in my opinion! Doesn’t take much to set up & is highly effective, not just for the glutes but also the entire lower body! This exercise can also be done at home with a band or without a band 😄 ⠀ 2️⃣ Glute Kickbacks ➡️ these are a great exercise to do with the cable machine... but if you can’t access one they can also be done with no equipment! ⠀ 3️⃣ Sumo Squats ➡️ this isn’t just a great exercise to work your glutes but it is also a great compound exercise 😜 ⠀ 4️⃣ Glute Trainer ➡️ off course this one you can only do if your gym has this machine! But I thought I’d include it as it’s an exercise I’ve been loving recently 🤪 ⠀ •• One thing to note is that different glute exercise work better for different people... the best way to tell if it’s working for you is if you feel the mind to muscle connection! ⠀ Hope you are all having a lovely Thursday 💗 ⠀ Much love 💕 HCS x ⠀ #hcsfam ⠀ • • • • • • ⠀ #glutes #glute #fitness #gym #workout #fit #fitfam #training #gymlife #instafit #fitlife #getfit #girlswholift #fitnessgirl #fitnessjourney #gymrat #instafitness #fitgirls #workoutmotivation #fitnesslifestyle #igfitness #deadlift #strengthtraining #bestrong #weighttraining #liftheavy #workouts #fitfamily #instagramfitness ⠀

LOWER BODY & Ab Smash 💥 ⠀ This was a nice lower body & ab workout which I did on Monday! It definitely made me break a sweat 💦 ⠀ I’ve started learning a lot about programming & how many sets & Reps to do! So I’ll be doing a post about that soon 😜 ⠀ •• The Workout included: (Sets and Reps are on the pics) ⠀ 1️⃣ Single Leg Extension - doing it single legged will prevent imbalances in your legs 😜 ⠀ 2️⃣ Squats ⠀ 3️⃣ Dumbbell Romanian Deadlifts ⠀ 4️⃣ Hip Thruster Machine - this is new & it is ideal if you find hip thrusts a pain to set up 🤪 ⠀ 5️⃣ Walking Lunges - these are always a killer 🙈 ⠀ 6️⃣ Standing Calf Raise ⠀ 7️⃣ Knee Raises ⠀ 8️⃣ Russian Twists ⠀ •• ⠀ What did you work out today?! ⠀ ⠀ Hope you are having a lovely Wednesday! ⠀ Much love ❤️ HCS x ⠀ #hcsfam ⠀ • • • • • • ⠀ #workout #workoutmotivation #workouts #workouttime #absworkout #workoutroutine #morningworkout #iworkout #workoutvideo #workoutoftheday #workoutwednesday #workoutfit #workoutvideos #workoutclothes #workoutdone #workoutbuddy #workouttips #workoutlife #workoutideas #workoutplan #workoutday #earlymorningworkout #workoutmode #workout💪 #workoutgirl #workoutinspiration #workoutgoals #workoutstyle #coreworkouts

FULL DAY OF EATING ⠀ This was a full day of eating from Sunday! It was a total of around 1700 Calories. I have added the Macros for each meal on each photo 😊 ⠀ MEAL 1️⃣ ➡️ MyProteinUk 6 Layer Birthday Cake Protein Bar (These are amazing), monsterenergy Purple Ultra Monster & I had a glass of Almond Milk before🥛😋 ⠀ MEAL 2️⃣ ➡️ kvarg Quark Yogurt with 85g of frozen blueberries & a pepsimax on the side ⠀ MEAL 3️⃣ ➡️ On my walk I had a simpleealoe Aloe Vera drink 🥤 ⠀ MEAL 4️⃣ ➡️ Another kvarg Quark Yogurt with frozen Peaches & Nectarines, & a fibreoneuk birthday cake square (these are very yummy) ⠀ MEAL 5️⃣ ➡️ Tortilla Pizza topped with eatlean cheese & sliced tomatoes 🍅 with a side of broccoli & mixed veg ⠀ MEAL 6️⃣ ➡️ Apple Pie Protein Oats made with a Sachet of Golden Syrup Oats, Ghost Protein Powder, an Apple & Skinnyco jam 🥧 ⠀ MEAL 7️⃣ ➡️ Finally to end the night I had 3 marmite rice cakes topped with 20g of skippy Peanut Butter 😜 ⠀ Total Macros for the Day: 1734 Cals = 115g P 196g C 55g F •• ⠀ ⠀ Hope you are all having a lovely day & smashing all your goals! ⠀ Much love 💗 HCS x ⠀ #strengthtrainingforfatloss ⠀ • • • • • • ⠀ #food #foodporn #instafood #healthyfood #foodstagram #foodie #foodphotography #foodgasm #weightloss #weightlossjourney #myweightlossjourney #weightlossstory #weightlossjourney2019 #extremeweightlossjourney #weightlossfooddiary #weightlosssuccessstory #weightlosssuccessstories #weighttrainingforweightloss #weightlossstorys #strengthtrainingforweightloss #fatloss #fatlossjourney #strengthtrainingforfatloss

PHYSIQUE UPDATE Week 3 ⠀ Last week I was much more on point with my diet & had no boozy nights! ⠀ As this is more of a body recomp I am not worried about loosing a lot of weight. ⠀ I’m happy with this weeks progress & I’ve decided to put in a comparison with the way I looked around 6 months ago, before we went into lockdown 🙈 ⠀ •• In the photo on the left is BEFORE LOCKDOWN: ⠀ 63.5kg ⠀ •• Photo on the right IS THREE WEEKS INTO MY CURRENT DIET: ⠀ 56kg & a lot stronger in the gym. This is -0.1kg from last week ⠀ •• How are my goals going? ⠀ 1️⃣ I’ve started doing negative pull ups which I’m very happy with! Getting closer & closer to this goal 🥳 ⠀ 2️⃣ I’ve changed to a sumo squat & im still working on improving my form before going any heavier. ⠀ 3️⃣ Rack Pull remains the same but going to work on it this week! ⠀ 4️⃣ I’m going to also do some extra work on deadlifts this week 🤪 ⠀ •• My activity this week is going to be around 4-5 hours of cardio split over different machines & I’m going to try and hit 12.5k to 15k steps. ⠀ •• Macros remain the same at: ⠀ 1710 Calories ⠀ 110g Protein 205g Carbs 50g Fat ⠀ •• Hope you all have a lovely Monday & smash all your goals this week! 😜 ⠀ Much love 💓 HCS x ⠀ #hcsfam ⠀ • • • • • • ⠀ #weightlossjourney #weighttraining #myweightlossjourney #weightlossstory #extremeweightloss #weightraining #usaweightlifting #girlswholiftweights #losingweightjourney #weighttrainingforwomen #extremeweightlossjourney #liftheavyweights #weighttrainingwomen #weightlosssuccessstory #weighttraining🏋🏽‍♀️ #liftheavyassweights #girlswholiftheavyweights #girlswholiftweight #weighttrainingjourney #weightrainingforwomen #shreddingweight #weighttrainingforweightloss #weighttrainingmotivation #weighttrainingwoman #girlswholiftweights💪 #weighttrainingislife #weighttraininggirls #weightlossstorys #shreddingtheweight ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀

𝐖𝐡𝐲 𝐝𝐨 𝐆𝐥𝐮𝐭𝐞 𝐁𝐫𝐢𝐝𝐠𝐞𝐬? ⠀ I’m not a massive fan of hip thrusts in the gym simply because I find the exercise is difficult to set up & I simply just don’t enjoy it! So I generally don’t do it! ⠀ 𝗚𝗹𝘂𝘁𝗲 𝗯𝗿𝗶𝗱𝗴𝗲𝘀 on the other hand, are easy to set up, I can do them in an empty studio & I actually enjoy them! ⠀ Therefor I have decided to add them to my leg days as they are highly beneficial for our glutes 😜 & who doesn’t love that?! ⠀ •• 𝐓𝐢𝐩 𝟓 𝐁𝐞𝐧𝐞𝐟𝐢𝐭𝐬 𝐨𝐟 𝐭𝐡𝐞𝐦: ⠀ ➡️ Glute Activation ➡️ Build a stronger & bigger booty 😜 ➡️ Goes hand in hand to improve your squatting & deadlifting performance. ➡️ Will help your overall athletic capacity - strong glutes are great! ➡️ They are also a good way to alleviate knee & lower back pain. ⠀ •• I would definitely recommend adding this in as part of your workouts! 🏋️‍♀️ ⠀ •• Hope you all have a great Sunday & are ready to smash next week 😊 ⠀ Much love 💓 HCS x ⠀ #hcsfam ⠀ • • • • • • • • ⠀ #workouts #homeworkouts #workoutselfie #hiitworkouts #gymworkouts #workoutstyle #coreworkouts #morningworkouts #cardioworkouts #streetworkouts #abworkouts #workoutsession #workoutsnap #freeworkouts #legworkouts #fitness #fitnessmotivation #fitnessgirl #fitnessjourney #instafitness #fitnesslifestyle #instagramfitness #igfitness #fitnessaddicted #groupfitness #fitnessfashion #fashionfitness #vidafitness #fitnessvideos via preview.app

𝑩𝒆𝒊𝒏𝒈 𝑴𝒆𝒏𝒕𝒂𝒍 𝑯𝒆𝒂𝒍𝒕𝒉 𝑨𝒘𝒂𝒓𝒆𝒏𝒆𝒔𝒔 𝑫𝒂𝒚 𝑰 𝒅𝒆𝒄𝒊𝒅𝒆𝒅 𝑰 𝒘𝒐𝒖𝒍𝒅 𝒔𝒉𝒂𝒓𝒆 𝒕𝒉𝒊𝒔.. ⠀ I think I’m talking for most people when I say we just share the good things on Instagram, the happy days, the good food, the fun workouts, & basically everything in which we are up beat & happy. ⠀ But the honest truth is we all go through difficult times... ⠀ Recently, I’ve struggled massively. I can be very upbeat and happy & then even the same day I might cry & become seriously anxious. I’ve had this for a while... I easily get stressed, anxious, down and unhappy. But their is ways in which I move on and get myself through those times. ⠀ Some of the things which have helped for me: ⠀ ☝️𝐑𝐮𝐧𝐧𝐢𝐧𝐠 𝐨𝐫 𝐏𝐡𝐲𝐬𝐢𝐜𝐚𝐥 𝐀𝐜𝐭𝐢𝐯𝐢𝐭𝐲 - as I’ve mentioned in the past, one of the main reasons I originally started running was for my mental health. Doing physical activity releases endorphins in the brain which therefor make us happier. You don’t have to do anything to intense, you can even just go for a walk! Trust me, it will help a lot. ⠀ ✌️ 𝐓𝐚𝐥𝐤 𝐭𝐨 𝐒𝐨𝐦𝐞𝐨𝐧𝐞 - this is such a good way to make yourself feel better. Having someone who you can just talk to. You don’t have to talk about what you are feeling but instead about anything - it’s the best way to distract yourself & will make you feel better! ⠀ 3️⃣ 𝐃𝐨 𝐚𝐧𝐲𝐭𝐡𝐢𝐧𝐠 - doing anything that will distract you & stop you from just thinking about whatever is upsetting you, making you anxious or stressing you out. Watch tv, read a book, play a game or basically anything. ⠀ 4️⃣ 𝐒𝐞𝐞𝐤 𝐇𝐞𝐥𝐩 - if you are constantly suffering or are unhappy seeking help from a therapist is a great idea. I think these days seeing a therapist is still seen as weird thing but tbh it really should just be normalised. If you see the right one, it might be just what you need! 😊 ⠀ I just wanted to share this with you guys just to be as honest as possible. Everyone goes through bad times. ⠀ •• I hope you have all had a lovely day 😊💓 & remember their is always something you can do to make yourself feel better 💓💓 you can also always DM me 💓 ⠀ Much love 💓 HCS x ⠀

LETS talk SUPPLEMENTS ⠀ The first & most important thing to note is that they are called supplements for a reason, they are just supposed to 𝘀𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁 your healthy diet! ⠀ As well as this it is important to note that they are NOT necessary, some may be highly 𝐛𝐞𝐧𝐞𝐟𝐢𝐜𝐢𝐚𝐥 𝐛𝐮𝐭 𝐧𝐨𝐭 𝐯𝐢𝐭𝐚𝐥 unless your doctor has told you so! ⠀ •• After some research, I have found these to be the 𝚝𝚘𝚙 𝟻 ones: ⠀ ☝️ CREATINE- if you are going to take any supplement then this is the one to have! It has been heavily researched & proven to be effective. It is great for aiding short bursts of muscle contraction & explosive power! ⠀ ✌️ WHEY PROTEIN - the reason I think this is a good supplement is because it can be a useful tool to help one reach their protein target 🎯! This is definitely not necessary but can be very helpful! If you don’t like drinking protein shakes then mix the powder into your oats or yogurt & it takes very yummy 😋 ⠀ 3️⃣ FISH OIL 🐠- Omega 3 fatty acids are an important part of our diet & vital for are day to day health. It provides benefits in a range of different areas, such as cognitive function, fat burning & hormonal output! It is possible to get this from eating real foods but generally we don’t eat enough of the foods containing this so can be useful to supplement it! ⠀ 4️⃣ VITAMIN D - it has been found that a large number of individuals, especially those living in northern climates, are deficient in Vitamin D. If the levels of Vitamin D in your body are low it can affect you in many ways, such as, lowering testosterone output, affecting bone density, lowering your energy production & mood! This is a supplement which is highly advised! ☀️ ⠀ 🖐 MULTIVITAMIN - this is great for your generally health. Generally, we may be deficient in certain vitamins so this is good to make sure we stay healthy! 😄 ⠀ •• Hope this is helpful! Have an amazing day! ⠀ Much love 💓 HCS x ⠀ #hcsfam ⠀ • • • • • • • ⠀ #gym #gymlife #gymrat #fitgym #gymratz #fitness #fitnessgirl #fitspo #gymlife #fit #fitfam #outfit #gym #workout #squat #fitgirls #outfits #igfit #bestrong #getstrong ⠀ ⠀ ⠀

𝗗𝗲𝘀𝗶𝗴𝗻 𝗮 𝗞𝗶𝗹𝗹𝗲𝗿 𝗟𝗼𝘄𝗲𝗿 𝗕𝗼𝗱𝘆 𝗪𝗼𝗿𝗸𝗼𝘂𝘁 ⠀ Our lower body is made up of 𝟰 𝗺𝗮𝗶𝗻 𝗺𝘂𝘀𝗰𝗹𝗲 groups: ⠀ 1️⃣ Quads 2️⃣ Hamstrings 3️⃣ Glutes 4️⃣ Calves ⠀ We need to make sure we grow all of these in proportion & therefor we need to choose exercises to work all of them 😜 ⠀ 𝐖𝐡𝐚𝐭 𝐰𝐢𝐥𝐥 𝐨𝐮𝐫 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 𝐢𝐧𝐜𝐥𝐮𝐝𝐞? ⠀ Start with compound exercises: ⠀ 1️⃣ 𝗪𝗶𝗱𝗲 𝗦𝘁𝗮𝗻𝗰𝗲 𝗕𝗮𝗰𝗸 𝗦𝗾𝘂𝗮𝘁 - great exercise to hit mainly the 𝙦𝙪𝙖𝙙𝙨 but also the 𝙜𝙡𝙪𝙩𝙚𝙨 - Using a wider stance means that the glutes get more activation 😜 (Ideally if you do lower body twice a week I would recommend doing back squat on ☝️ & front squat on the other as it has been shown that they activate slightly different quad muscles 💪) - this is the first compound lift & therefor we will be looking at 3-4 sets of 4-6 reps 😊 ⠀ 2️⃣ 𝗥𝗼𝗺𝗮𝗻𝗶𝗮𝗻 𝗗𝗲𝗮𝗱𝗹𝗶𝗳𝘁 - these exercise puts emphasis on the 𝒉𝒂𝒎𝒔𝒕𝒓𝒊𝒏𝒈𝒔 & 𝒈𝒍𝒖𝒕𝒆𝒔 - this is because the knees are kept relatively straight throughout the movement (I struggled to get this movement right so I definitely recommend starting with a low weight whilst you get used to it 😊) - with this exercise we want to aim for 3-4 sets at 8 reps ⠀ 3️⃣ 𝗪𝗮𝗹𝗸𝗶𝗻𝗴 𝗟𝘂𝗻𝗴𝗲𝘀 - There has been studies to show that this exercise heavily involves the 𝐡𝐚𝐦𝐬𝐭𝐫𝐢𝐧𝐠𝐬 & 𝐠𝐥𝐮𝐭𝐞𝐬 more than the back squat while placing less strain on the lower back - I.e. a great exercise! Make sure that your front foot is at a right angle in order to but emphasis on both muscles - 3 Sets of 12 Reps (tbh for this exercise I would use any lunge variation) ⠀ 4️⃣ 𝗦𝗶𝗻𝗴𝗹𝗲 𝗟𝗲𝗴 𝗘𝘅𝘁𝗲𝗻𝘀𝗶𝗼𝗻𝘀 - this is the best way to make sure that both quads receive the right amount of tension. This is a 𝐪𝐮𝐚𝐝 𝐝𝐨𝐦𝐢𝐧𝐚𝐧𝐭 exercise! 3 Sets of 10 Reps each. ⠀ 5️⃣ 𝐒𝐭𝐚𝐧𝐝𝐢𝐧𝐠 𝗖𝗮𝗹𝗳 𝗥𝗮𝗶𝘀𝗲 - the calf is a slow twitch dominant muscle & some studies have shown that training it at a higher rep range is beneficial! 3 Sets of 20 ⠀ Hope this can help! ⠀ Have a lovely weekend! ⠀ Much love 💓 HCS x ⠀ #hcsfam ⠀ ⠀ ⠀

𝗕𝗟𝗢𝗔𝗧𝗜𝗡𝗚 𝟭𝟬𝟭 ⠀ 𝐅𝐢𝐫𝐬𝐭 𝐭𝐡𝐢𝐧𝐠 𝐭𝐨 𝐧𝐨𝐭𝐞: ⠀ Most people don’t have a flat stomach 💯 percent of the time. I’m tempted to say everyone but I’m sure there is some outliers! ⠀ 𝐒𝐞𝐜𝐨𝐧𝐝 𝐭𝐡𝐢𝐧𝐠 𝐭𝐨 𝐧𝐨𝐭𝐞: ⠀ This is a very normal thing! ⠀ The reason we get bloated is because when we eat, 𝗴𝗮𝘀 𝗯𝘂𝗶𝗹𝗱𝘀 𝘂𝗽 in our digestive tract for 2 reasons: ⠀ 1️⃣ The undigested food gets broken down & releases gas 💨 ⠀ 2️⃣ We swallow air when we eat! ⠀ So as you can see, it’s a very normal thing! Stop trying to fight it 😜 ⠀ •• Please remember that people tend to post their highlight reel on insta.. ⠀ This means they post the best photos of themselves.. those of them looking amazing with a flat tummy and abs.. ⠀ But it’s impossible to look great all the time! I bloat & I’m sure you do! Just embrace it 😜 ⠀ •• Now, if you are someone who suffers badly from bloating and actually gets severe 𝒅𝒊𝒔𝒄𝒐𝒎𝒇𝒐𝒓𝒕 then there is a few things which you can do to 𝒓𝒆𝒅𝒖𝒄𝒆 𝒕𝒉𝒆 𝒃𝒍𝒐𝒂𝒕: (but if the only reason is because you want a flat stomach then just chill out and move on! 💓) ⠀ 1️⃣ 𝐄𝐚𝐭 𝐒𝐥𝐨𝐰𝐞𝐫 - the faster you eat the more air you are swallowing & more food is having to be broken down in smaller space of time = more gas 💨 ⠀ 2️⃣ 𝐋𝐢𝐦𝐢𝐭 𝐟𝐢𝐳𝐳𝐲 𝐝𝐫𝐢𝐧𝐤𝐬 - the gas you swallow when drinking these drinks can fill up your digestive tract & cause gas to build up = bloat! ⠀ 3️⃣ 𝐋𝐢𝐦𝐢𝐭 𝐆𝐚𝐬𝐬𝐲 𝐅𝐨𝐨𝐝𝐬 - foods such as beans have a substance in them called raffinose that bacteria need to break down - this can produce gas which will lead to being bloated! The amount of gas produced will vary from person to person, so you’ll need to learn how your body reacts to different foods 😝 ⠀ 4️⃣ 𝐄𝐚𝐭 𝐬𝐦𝐚𝐥𝐥𝐞𝐫 𝐦𝐞𝐚𝐥𝐬 - I think this one is fairly obvious as if you have a smaller meal your digestive system has less to break down = less gas 💨 ••••• ⠀ I think the main takeaway from this post should be: ⠀ 𝗕𝗹𝗼𝗮𝘁𝗶𝗻𝗴 𝗶𝘀 𝗰𝗼𝗺𝗽𝗹𝗲𝘁𝗲𝗹𝘆 𝗻𝗼𝗿𝗺𝗮𝗹 & 𝘄𝗵𝗼 𝘁𝗵𝗲 𝗵𝗲𝗹𝗹 𝗰𝗮𝗿𝗲𝘀 𝗶𝗳 𝘆𝗼𝘂 𝗱𝗼𝗻’𝘁 𝗵𝗮𝘃𝗲 𝗮 𝗳𝗹𝗮𝘁 𝘀𝘁𝗼𝗺𝗮𝗰𝗵 𝗮𝗹𝗹 𝘁𝗵𝗲 𝘁𝗶𝗺𝗲! ⠀ •• Have a lovely day! ⠀ Much love 💓 HCS x

𝗡𝗘𝗔𝗧 𝗨𝗣 𝟮𝟰/𝟳 ⠀ This is a friendly reminder to move more: ⠀ If you need to go to the shops, 𝘄𝗮𝗹𝗸! ⠀ If you are going to the gym, 𝘄𝗮𝗹𝗸! ⠀ If you have to drive to the shops or gym because walking is just not plausible, then park further away, & 𝘄𝗮𝗹𝗸 the last bit! ⠀ If you are going anywhere which is in a walkable distance, 𝘄𝗮𝗹𝗸! ⠀ Doing this will increase your NEAT: ⠀ 𝐍𝐎𝐍-𝐄𝐗𝐄𝐑𝐂𝐈𝐒𝐄 𝐀𝐂𝐓𝐈𝐕𝐈𝐓𝐘 𝐓𝐇𝐄𝐑𝐌𝐎𝐆𝐄𝐍𝐄𝐒𝐈𝐒 ⠀ •• If you increase your daily NEAT, then you increase your daily energy expenditure without having to do much at all! That means you burn more calories 😜 ⠀ •• I think that especially with all that is going on in the world, if we can walk instead of using public transport then we should! ⠀ Hope you have all had a lovely Wednesday! ⠀ Much love 💓 HCS x ⠀ 𝐏𝐒: 𝐲𝐨𝐮 𝐬𝐡𝐨𝐮𝐥𝐝 𝐩𝐫𝐨𝐛𝐬 𝐥𝐨𝐨𝐤 𝐰𝐡𝐞𝐫𝐞 𝐲𝐨𝐮 𝐚𝐫𝐞 𝐠𝐨𝐢𝐧𝐠 𝐭𝐨 𝐚𝐯𝐨𝐢𝐝 𝐰𝐚𝐥𝐤𝐢𝐧𝐠 𝐢𝐧𝐭𝐨 𝐚 𝐭𝐫𝐞𝐞 𝐥𝐢𝐤𝐞 𝐦𝐞! 😂😅 ⠀ #hcsfam ⠀ • • • • • ⠀ ⠀ . . . . . . . #fitness #wednesdayfitness #fitnesswednesday #fitnesslifestyle #fitnesslife #fitnessblogger #fitnessinfluencer #fitnessfun #fitnessdaily #dailyfitness #fitnessguru #fitnessfreak #fitnessfreaks #fitnesspro #fitnessprofessional #fitnesstip #fitnesstips #fitnesschallenge #fitnessmode #fitnessvibe #fitnessvibes #fitnessstudio #fitnessclub #fitnessworld #fitnessfirst #fitnessplan #fitnessflex #fitnesspic #fitnesspics

𝗗𝗲𝘀𝗶𝗴𝗻 𝗮𝗻 𝗨𝗽𝗽𝗲𝗿 𝗕𝗼𝗱𝘆 𝗪𝗼𝗿𝗸𝗼𝘂𝘁 ⠀ When designing an upper body workout you want to include: ⠀ 1️⃣ 𝗛𝗼𝗿𝗶𝘇𝗼𝗻𝘁𝗮𝗹 𝗣𝘂𝗹𝗹𝗶𝗻𝗴 𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 = this is a 𝙗𝙖𝙘𝙠 exercise in which the weight is being pulled into the torso. So for this one I chose a 𝐛𝐞𝐧𝐭 𝐨𝐯𝐞𝐫 𝐛𝐚𝐫𝐛𝐞𝐥𝐥 𝐫𝐨𝐰! As this is the first/2 back exercises we want to aim at going heavy with a low rep range. I.e. I went for 𝟖/𝟖/𝟖/𝟔 ⠀ 2️⃣ 𝗛𝗼𝗿𝗶𝘇𝗼𝗻𝘁𝗮𝗹 𝗣𝘂𝘀𝗵𝗶𝗻𝗴 = this is a 𝙘𝙝𝙚𝙨𝙩 exercise in the which you push the weight out in front! So in this case I chose the 𝐝𝐞𝐜𝐥𝐢𝐧𝐞 𝐛𝐞𝐧𝐜𝐡 𝐩𝐫𝐞𝐬𝐬! As this is the first/2 exercise you want to aim at going heavier with a lower rep range I.e. I went with 𝟖/𝟖/𝟖/𝟔/𝟒 ⠀ 3️⃣ 𝗩𝗲𝗿𝘁𝗶𝗰𝗮𝗹 𝗣𝘂𝗹𝗹𝗶𝗻𝗴 = this is another 𝙗𝙖𝙘𝙠 exercise in which the weight is pulled downwards. I chose the 𝐩𝐮𝐥𝐥 𝐮𝐩. And we want to aim for a bit of a higher rep range! In this case I stuck with 4 sets of 8 reps as my pull ups are weak but you can aim for around 12 reps. ⠀ 4️⃣ 2nd 𝗛𝗼𝗿𝗶𝘇𝗼𝗻𝘁𝗮𝗹 𝗣𝘂𝘀𝗵𝗶𝗻𝗴 = this is our second chest exercise. I chose the 𝐦𝐚𝐜𝐡𝐢𝐧𝐞 𝐜𝐡𝐞𝐬𝐭 𝐩𝐫𝐞𝐬𝐬 for this one. We are also looking for a higher rep range so I went for 3 𝙨𝙚𝙩𝙨 𝙤𝙛 12 𝙧𝙚𝙥𝙨! ⠀ ⠀ 5️⃣ 𝗩𝗲𝗿𝘁𝗶𝗰𝗮𝗹 𝗣𝘂𝘀𝗵𝗶𝗻𝗴 = this is our 𝐬𝐡𝐨𝐮𝐥𝐝𝐞𝐫 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞! This is any movement that pushes a weight upwards so most shoulder exercises fit in this category. I chose the 𝐦𝐢𝐥𝐢𝐭𝐚𝐫𝐲 𝐩𝐫𝐞𝐬𝐬! As I chose this exercise I would aim to go for a lower rep range of 8 reps. ⠀ 𝑵𝒐𝒘 𝒐𝒏𝒕𝒐 𝒂𝒄𝒄𝒆𝒔𝒔𝒐𝒓𝒚 𝒎𝒐𝒗𝒆𝒎𝒆𝒏𝒕𝒔: ⠀ 6️⃣ 𝗘𝗹𝗯𝗼𝘄 𝗙𝗹𝗲𝘅𝗶𝗼𝗻 = this is a movement in which the weight is being pulled towards your torso strictly as a result of flexing your elbow! Most 𝐛𝐢𝐜𝐞𝐩 movements fit in this category! I chose the 𝐡𝐚𝐦𝐦𝐞𝐫 𝐜𝐮𝐫𝐥𝐬! We then go for a higher rep range = I chose 12. ⠀ 7️⃣ 𝗘𝗹𝗯𝗼𝘄 𝗘𝘅𝘁𝗲𝗻𝘀𝗶𝗼𝗻 = movement in which the weight is being moved away by extending the elbow! Targets the triceps! I chose a Tricep extension! Again we go with a higher rep range! ⠀ Much love 💓 HCS x ⠀ • • • • • ⠀ #ambassadoor #app #ad ⠀ ⠀ ⠀

𝗕𝗔𝗟𝗔𝗡𝗖𝗘 𝗜𝗦 🔑 ⠀ If you follow my stories you will have realised that I go to the gym a lot... BUT at the same time I do enjoy myself... I am not shy to having a nice G&T and a yummy Pizza 🍕 ⠀ I think it’s good to be determined & disciplined BUT I also think it’s necessary to know how to relax & have fun because tbh life is just to short! ⠀ •• I’ve been that person who didn’t have fun and just went to the gym & ate boring food... & I really wasn’t happy... 👀 ⠀ I’ve now learnt to have fun whilst also being determined & disciplined.. And I can tell you for a fact: ⠀ 𝐈 𝐀𝐌 𝐀 𝐋𝐎𝐓 𝐇𝐀𝐏𝐏𝐈𝐄𝐑! ⠀ The fact that if I want pizza or if I want a G&T or if a friend invites me for food or a drink, I will go & enjoy it, without questioning it, means that I’m living life and enjoying it because as I said before... life is really too short to be unhappy! ⠀ Just remember just because you have a drink or a slice of pizza you haven’t ruined your diet, you haven’t ruined your progress, you can easily fit it in a continue to progress! 😝 ⠀ Remember this saying: ⠀ “𝗘𝗔𝗧𝗜𝗡𝗚 𝗢𝗡𝗘 𝗦𝗔𝗟𝗔𝗗 𝗜𝗦 𝗡𝗢𝗧 𝗚𝗢𝗜𝗡𝗚 𝗧𝗢 𝗠𝗔𝗞𝗘 𝗬𝗢𝗨 𝗦𝗞𝗜𝗡𝗡𝗬, 𝗧𝗛𝗘 𝗦𝗔𝗠𝗘 𝗪𝗔𝗬 𝗘𝗔𝗧𝗜𝗡𝗚 𝗢𝗡𝗘 𝗣𝗜𝗭𝗭𝗔 𝗜𝗦 𝗡𝗢𝗧 𝗚𝗢𝗜𝗡𝗚 𝗧𝗢 𝗠𝗔𝗞𝗘 𝗬𝗢𝗨 𝗙𝗔𝗧!” ⠀ •• I hope you all have a lovely Tuesday & always remember that balance is the 🔑 to success 😜 ⠀ Question of the day: ⠀ 𝐃𝐎𝐄𝐒 𝐏𝐈𝐍𝐄𝐀𝐏𝐏𝐋𝐄 🍍 𝐁𝐄𝐋𝐎𝐍𝐆 𝐎𝐍 𝐏𝐈𝐙𝐙𝐀?! 🍕 ⠀ Much love 💓 HCS x ⠀ PS: the mask seen was kindly #gifted to me by theblackmaskcompany & I can confirm they are very comfy to wear! Even in the gym 🤪 ⠀ #hcsfam ⠀ • • • • • • • ⠀ ⠀ #health #healthy #instafitness #diet #igfitness #bodybuilder #beastmode #instafit #eatclean #determination #fitmodel #weighttraining #fitstagram #fitnessjunkie #fitnesstrainer #pumped #fitlifestyle #fitsporation #delts #gymaholic #bodybuilderlife #liftingheavy #heraxhero #bodyweightexercises #lovegym #bodypower #hustleforthatmuscle #workoutday