Change Your Story Podcast

Think you need more cardio to lose body fat? Think again! In this week's Fit in Five, I'm sharing how I'd actually build a fat-loss program, why strength training is my starting point, and why doing more isn't always the answer. We're talking muscle, metabolism, daily movement, and the minimum effective dose. Because fat loss isn't about doing everything. It's about consistently doing what matters...

Have you ever stepped on the scale and let one number change how you feel about yourself? What if the real fear isn't the number itself, but the story you've learned to attach to it? In this episode, we're getting personal about body image, weight loss, and the beliefs that shape our relationship with the scale. We're also talking about the science behind weight fluctuations, fat loss, and how to...

Do you really need to train five or six days a week to build muscle, lose fat, and see changes in your body? In today's Fit in Five, I'm breaking down how many strength-training sessions you actually need, why more isn't always better, and how to find your minimum effective dose. We'll talk about three full-body sessions, starting with two if you're a beginner, and what to focus on during your non...

  You want to get stronger. You want to look toned. But there's that little voice in the back of your mind saying, "What if lifting heavier makes me too big?" Sound familiar? In this week's Change Your Story podcast, we're kicking off our October fear series by unpacking three common fears women have around strength training: getting too bulky, getting injured, and looking stupid because they don'...

Does Sweating More Mean You're Burning More Fat? | Fit in Five You've probably heard the saying, "Sweat is your fat crying." Heck, I used to say it myself! 😂 But does sweating more actually mean you're burning more fat? And if you're drenched after a workout, does that mean you worked harder or got better results? In today's Fit in Five, we're clearing up one of the biggest fitness myths and talk...

Have you ever found yourself in a funk and couldn't quite figure out how to get out of it? I've been there lately. Disappointment, self-doubt, and putting so much pressure on myself that I almost didn't record this episode. Today, I'm sharing what this season has been teaching me about gratitude, self-reflection, and the stories we tell ourselves when life isn't going the way we hoped. Because som...

Protein is everywhere right now — but how much do you actually need? In this Fit in Five, I'm simplifying protein and covering: 💪 A simple way to estimate your daily protein target 🥩 What 25–30g of protein can look like 🍳 How to spread protein throughout your day 📱 Why tracking can help you understand what you're actually eating Your takeaway: Start with roughly 1 gram of protein per pound of...

What if your struggle with food isn't really about food? In this episode, we're going underneath the behaviour and looking at the beliefs driving it—from "good" and "bad" foods, cheat meals and earning your food, to believing you can't trust yourself around certain foods or that you "love food too much" to reach your goals. Because you don't rise to your goals—you default to your belief systems. W...

How do you know when it's actually time to pick up a heavier weight? In this Fit in Five, I'm teaching you the simple 2X2 method to help you know when you're ready to increase your weights — without sacrificing your form, range of motion, or muscle connection. Plus, I'll show you why progressive overload doesn't always mean lifting heavier and what you can change when you don't have access to heav...

What actually happened… and what did you make it mean? Maybe the scale went up. Maybe your body hasn't changed the way you hoped. Maybe you ate the bread, went over your calories, or haven't been as consistent as you thought. Those may be facts. But "my body is broken," "carbs make me fat," "I have no self-control," and "nothing works for me"? Those are stories. In this episode of Change Your Stor...

Have you ever thought, "I've tried everything and nothing works for me"? But what if it's not WHAT you're doing… but HOW you're doing it? In this episode, we're looking at why going to the gym isn't automatically the same as training progressively, why eating healthy isn't necessarily the same as eating for your specific goal, and how to stop turning a result you haven't reached yet into a story a...

Think eating healthy is too expensive, meal prep takes too much time, or nutrition is just too complicated? In the final episode of my Meal Prep Made Simple series, we're challenging those beliefs and looking at where your time, money, energy and nutrition might actually be leaking. Because maybe you don't need more time, money or motivation. Maybe you need to make taking care of yourself simpler....

🥗 Join the 30-Minute Meal Prep Club: REGISTER HERE   When nutrition isn't working, what's the first thing we tend to do? Find another plan. Different macros. Cut carbs. Stop eating sugar. Try fasting. Start another diet. But what if the problem isn't the diet? In Part 3 of my Meal Prep Made Simple Series , we're talking about the systems underneath your nutrition — and whether the life you've cre...

🥗 Join the 30-Minute Meal Prep Club: REGISTER HERE   When you hear the words  meal prep , do you immediately imagine spending your entire Sunday in the kitchen? Multiple recipes. Dozens of containers. Food everywhere. And three hours later, you never want to meal prep again. In Part 2 of the Meal Prep Made Simple Series , we're changing what meal prep needs to look like. You do not need to prepar...

Why You Keep Overeating at Night — It Might Actually Start at Lunch  Meal Prep made Simple Part 1 Have you ever thought, "I'm so good all day…and then nighttime comes and I completely blow it"? You spend the day trying to stay "on track," only to find yourself picking after dinner, craving something sweet, heading back for something salty, or standing in the pantry wondering why you suddenly have...

What if the strongest muscle you're building isn't your body... but your mind? In this episode, Hannah shares why every thought, habit, and choice is shaping the woman you're becoming. You'll learn how your brain creates patterns, why change feels uncomfortable at first, what your Reticular Activating System (RAS) and confirmation bias have to do with your mindset, and why lasting transformation c...

Maybe you're not stuck because you're incapable. Maybe you're stuck because disappointment taught you to stop believing. In this heartfelt episode, recorded from my daughter's track meet, I share a lesson that stopped me in my tracks. Watching her compete made me realize how often we underestimate ourselves—not because we lack potential, but because we've been carrying stories that tell us we're n...

Have you ever told yourself... "I was good today." "I earned this." "I'll burn it off tomorrow." What if those aren't just words? What if they're revealing the story you believe about your worth? In this episode, I'm sharing a powerful coaching conversation that uncovered something so many women don't even realize they're doing—believing they have to earn food. We'll unpack the language we use aro...

Confidence Isn't Something You Find—It's Something You Practice What if confidence isn't something you're born with... or something you eventually find? What if it's something you build? In this episode, we're talking about why confidence grows through courage, commitment, and keeping the promises you make to yourself. Because just like building muscle, confidence is built through practice. Rememb...

What if the reason you keep starting over isn't because you lack discipline—but because you're trying to create a new body while protecting the same lifestyle that created the old one? In this episode of the Change Your Story Podcast , Hannah shares one of the biggest patterns she's seeing through coaching clients: we often want transformation without changing the routines, habits, environments, a...

What if the woman you're chasing isn't waiting for you six months from now? What if she's waiting in your very next choice? In this episode, Hannah shares one of the biggest mindset shifts she's seeing women need inside Fit Club and her coaching programs. If you've ever believed your age, hormones, lack of time, or circumstances are what's keeping you stuck, this conversation will challenge everyt...

What if the problem was never food? In this final episode of the Change Your Food Story series, Coach Hannah brings everything together with the 7 truths that helped her heal her relationship with food, transform her body, and create lasting change. If you've ever felt stuck in the cycle of starting over every Monday, swinging between restriction and overeating, or believing that your body is work...

You keep trying to change your body... But what if the thing that's really keeping you stuck isn't your body at all? In this episode of the Change Your Food Story series, we're diving into one of the biggest reasons women stay trapped in the cycle of losing weight, gaining it back, starting over, and feeling frustrated with themselves. The truth? You will always default to the story you believe. I...

What if you've been trying to solve the wrong problem all along? So many women believe their body is the reason they feel stuck. They blame their metabolism. Their hormones. Their age. Their lack of willpower. But what if the real problem isn't your body at all? In this episode of Change Your Food Story, Hannah explores how your beliefs, thoughts, and self-relationship shape your actions around fo...

The problem was never food. It was the story attached to it. In this episode of the Changing Your Food Story series, Hannah dives into the emotional relationship women have with food — the guilt, fear, restriction, obsession, and belief systems that quietly shape behaviors. You'll learn: • Why food is not "good" or "bad" • The truth about calories & energy balance • How belief systems drive eating...