Healthier & Happier With Hana

In this episode we cover: - What yoga is - Different types of yoga - How you can use yoga for different goals including things like enhancing performance, weight loss, to improve mental health, etc. - How to start and get into yoga - Helpful tips for beginners - Online VS in-person classes And more! Resources mentioned: ⁠Episode 42. If You’re Still Confused About Nutrition, Listen to This (S5:E2)...

The gym can be overwhelming when you're just starting. Here's exactly what I would do if I were just starting the gym from the beginning. The type of training to start with, the right split, the rep range (what the hell even is a rep?), common mistakes, and so much more is broken down here. Resources mentioned: Episode 42. If You’re Still Confused About Nutrition, Listen to This (S5:E2) Ep...

If you're tired of falling for fad diets and whatever weird weight loss "hacks" are trending, this is for you. Learn about all the necessary information you need to have about nutrition so you can be informed and make better choices, and not fall for any "quick fix" nonsense. In this episode we'll break down calories, macros, weight loss basics, and so much more. - YouT...

Sleep is such an underrated tool to leverage for your health, fitness, and mind. Let's break down the role of sleep, the consequences of neglecting it, and how to improve your sleep so that you see better results in your energy, your focus, your gym gains, and even your mood! - YouTube:  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/hanamar3i ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Instagram:  ⁠⁠⁠⁠⁠⁠⁠⁠...

Whether you've gotten off track because you got bored of your routines, lost sight of your vision and your why, or are just burnt out; here's how to reset and refocus so that you are unrecognizable by summer. Helpful resources: ⁠⁠⁠⁠🎧 38. What You Need To Know To Take Control of Your Health In 2025 (S4:E8) 🎧 39. Avoid These Fitness Myths & Mistakes (S4:E9) ⁠🎥 You WILL Stick to Your Health Go...

Here's a list of things to avoid ESPECIALLY if the goal is weight loss. From the worst way to track your progress to myths that refuse to die, we're diving into all of that and shedding light on the truth so you can stop falling into the same unhelpful patterns every time you try starting your health and fitness journey. Helpful resources: ⁠⁠⁠🎧Episode 24. Nutrition for the Gym (S3:E4)⁠⁠ 🎥 ⁠⁠⁠⁠⁠N...

A lot of us are told what to do for better health without understanding the why. Having a basic understanding of the why, and of how the body functions, makes it all hit different. It just suddenly clicks and you GET IT. 💡  In this week’s podcast episode I break it down to the simplest information we should all have to feel more empowered and informed when it comes to making better choices about...

What to remember when we feel despair and that nothing is going right. For when the fear of nothing changing for the better hits us. A vulnerable and honest perspective from someone who regularly feels like they might never "make it" or experience real success or fulfilment. - YouTube:  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/hanamar3i ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Instagram:  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

Whether you've already started your winter arc or have yet to start, here are some habits that can aid you in your self development journey. We cover the basics of health, practices that improve your mindset, how to use your environment to support your goals, the types of activities you ought to be engaging in, and how to honestly track your progress without kidding yourself. Tune in and let's sta...

Guilt, anger, sadness, and despair are all emotions many of us may have been feeling over the past year. But who wins if we allow all that negativity to take over us? Not us. In this episode we explore how and why joy and hope are tools for resistance, especially as citizens of the Global South. It is important that we do not lose faith and to exercise our right to want more, and to be able to gro...

In this episode we discuss how to build trust and respect for ourselves and explore a few different takes on what integrity can look like and how to make it personal. The goal is to mend your relationship with yourself, and give you the confidence to show up for yourself and create the dream life you desire. So let's open our hearts and be ready to shift our mindsets and be very honest with ou...

If you've lost all motivation, willpower, and discipline, I can relate. So here are some cool tips and tricks I learned to help rebuild discipline to get the things you need to done, to improve productivity and honour your dreams and goals. We cover points like: - leveraging discomfort - micro-sucks - the aMCC - YouTube:  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/hanamar3i ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ -...

If you've been feeling lost and no longer "like yourself", here are a few ways you can reconnect with that Self and with the vision you have of your dream life and purpose. In this episode we touch on things like your passions, behaviours, and desires; and how to align with them to become your best self. - YouTube:  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/hanamar3i ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

Have you been feeling a disconnect from yourself, your vision of your dream life, and who you believe you should be? Should you fight to maintain what you perceive as your "authentic" self, or work to change yourself? In this episode we talk about all that in addition to when no longer recognising yourself may be a good thing, your beliefs, and what constitutes your true, higher self. Th...

If you need a pep talk and a reminder that you are worth doing the work for, this episode is for you. Build the habits, build the discipline, build the business. Whatever you need to do, put in the work for yourself. We'll confront our inner critic and our false narratives, as well as highlight some truths and realities we all need to remember on our journeys, whatever our destination is. For 1-on...

A simplified guide and checklist for how to start your wellness journey to feel good in your own skin. We break it down to 9 different key points instead of reducing health to exercise and what we eat; we also touch on mindset, how we FEEL and who we want to BE. More helpful resources: ⁠Nutrition Basics Everyone Should Know (in simple terms) - YouTube video⁠ ⁠Life Changing Nutrition Lessons &...

What do we owe the people in our life? How do you deal with obligation and the guilt of owing someone who may have been there for you, but are perhaps becoming toxic? What if they never grow or change? What if you did grow and change? How does the nature of the relationship influence how you choose to handle things? We dive into all that and more in this episode. For 1-on-1 health coaching informa...

A dangerous mindset that discourages us all and comes in the way of making any progress or even STARTING something you need to? The all-or-nothing mindset. Similar to perfectionism, it is killing your potential, and getting in your way. This is why, and how to fix it. For 1-on-1 health coaching information or to book a free consultation, you can visit  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠http://hanamarei....

How much cardio should you be doing? When should you do it? WiIll cardio help you lose weight? What even IS cardio? What does it actually do? Wait why’s yoga in here at all? I I answer all that in this episode, trying to keep it as simple as possible while still being informative. Gym Basics for Beginners Series on Instagram: ⁠Part 1: An Introduction⁠ ⁠Part 2: Nutrition⁠ ⁠Part 3: Gym Splits⁠ ⁠Part...

How do you program your workouts to achieve specific goals? How do you go to the gym to lose weight? How do you build muscle? Are gym goals only for performance and aesthetics? What about mental health? What are sets? What are reps? How do you choose the number of sets, reps, or the weight you lift at the gym? Let's answer all that and more in this episode. Gym Basics for Beginners Series on Insta...

In this episode we discuss calories, macronutrients, what they are, the role that nutrition actually plays in your gym journey, how to calculate how much you’re meant to be eating of everything for your goals, the ways your metabolism works, and much more. More helpful resources: Nutrition Basics Everyone Should Know (in simple terms) - YouTube video Life Changing Nutrition Lessons & Mindset S...

The gym is so much more than a place to lose weight or build muscle. It can be a place where we build empowerment, confidence, and self love. For 1-on-1 health coaching information or to book a free consultation, you can visit  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠http://hanamarei.com/wellness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - YouTube:  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/hanamar3i ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

The majority of people already statistically gave up on their resolutions by the first month of the year (yikes). So here's your reminder to stick to your goals, or even start them, regardless of the date. Here's a checklist on how to level up and become better, anytime. More helpful resources: ⁠⁠Nutrition Basics Everyone Should Know (in simple terms) - YouTube video⁠⁠ ⁠⁠Life Changing Nutrition Le...

Who and what you support casts a vote for the type of person you are, your identity, and what you align with. So here's a reminder to be careful of where you spend your money, who you give your attention to, and more. This episode may be a little uncomfortable for some of us who may have not been confronted in this way. So take a deep breath and let's have an open mind going into the episode. For...

Let's reflect on the past year and set goals and make a game plan for the new year using these journal prompts and examples. For 1-on-1 health coaching information or to book a free consultation, you can visit  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠http://hanamarei.com/wellness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - YouTube:  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/hanamar3i ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ -...