Bodybuilding Update 1- Found My Coach!

18 weeks out!

I finally found a coach! Her name is Crissi Carvalho, and she's Australian and awesome. :D

This is her on Australian Ninja Warrior!

It's funny...because I had heard about her before, but I didn't know she did bikini competition coaching. When I did my initial search for coaches for some reason I didn't come across her page. But the few that I did email weren't responding to me...so I naturally started to freak out a little. I wanted to start on a program as soon as possible as I knew the more time I had to prep, the better. Especially for my first competition. But I did manage to post on a Facebook vegan bodybuilding page..and guess who responded to my post about finding a coach...Crissi! And she was even on vacation as well! So I took that as a sign. I decided to wait until the end of June when her coaching would resume and I purchased my program June 30th :D

Stuffed Peppers with Nutritional Yeast

I went with the Platinum membership which includes 16 weeks of coaching, as well as custom meal plans and exercise plans, posing critique, access to her membership club, 7 coaching sessions on top of an initial consult, unlimited updates, constant tracking and accountability, etc. Plus she was willing to let me stretch my program out to 18 weeks since I wanted to start early.

Before getting Crissi's program I may have gone a little too hard on my training..I was attempting to do heavy lifting 5-6 days a week, doing some workouts by accomplished vegan bodybuilders...so I was pretty sore to say the least... Luckily Crissi put me straight and gave me a more reasonable workout program. I also made her stuffed peppers recipe and they are awesome! You should definitely get her book here- www.veganfitnessmodel.com  It has so many varied recipes that are filling and nutritious. What's really cool is that she has them all in Myfittnesspal as well if you're tracking calories like me :P It makes things super easy. Just a few clicks and you've logged your meals for the day!

Check out my video update with my before photos and subscribe to my YouTube channel :D

More updates and recipes to come soon!

<3 Hannah

Coming Out of the Closet!

Most people laugh when I tell them I became vegetarian thanks to a cartoon. This particular cartoon - "BraceFace" is what ignited the vegetarian fire within me and gave me the courage to be the little animal activist I am.  The lead character voiced by Alicia Silverstone, was an awkward preteen with braces that did crazy things at times. The particular episode I watched at summer camp included the main character Sharon walking through the city and hearing animals cry as they got ready to die. She made the connection between meat and where it really comes from, and decided to become a vegetarian. Although it wasn't very realistic to be walking by a slaughterhouse in the city, it resonated with me, and I decided to become a vegetarian too. That night I went home and told my mom I wasn't going to eat meat anymore. Because I was in a summer camp with meals provided and we were in the middle of the week, my mom responded, "Can't you at least wait until the weekend?" But I couldn't. I told her I could no longer sacrifice my principals for the taste of meat.

As I did more research on vegetarianism I became more and more passionate about it. I didn't mind telling my classmates at school and informing others about where I got  my protein from. But over time, constantly having to justify my beliefs wore on me. In high school it got to a point that I was harassed so frequently for being vegetarian I made my friends promise not to tell anyone new. If they accidentally slipped, I would get mad at them. My senior year I remember being bombarded so much in a class that I starting tearing up in front of the boys bullying me, and it was humiliating. After that I was very careful about telling anyone.

In college I started to realize that there were more mature people out there that would accept me for who I was. I even found a club called Hilltop Herbivores for the vegetarians and vegans on campus. I still had moments where I struggled with people treating me poorly and disrespecting me for my beliefs, but starting learning how to effectively discuss it and change the subject when the need arose.

Even this year I tried to keep my veganism under the radar when I switched to working at a new Gold's. However, when one person knows about your veganism, it doesn't take long for everyone to find out- so I didn't get a chance to hide it. Although this kind of annoyed me at first, as I rarely get to inform people on my own terms, I've learned that I can't help others or shatter stereotypes if no one knows I'm vegan.

I want to represent veganism in the best possible way, and the only way to do that is to be proud and open about it. So I've decided to finally embrace my veganism and stop hiding! I ordered these tank tops from Spreadshirt (not a sponsor) where I got to design them completely however I liked. I'm super happy with how they turned out, yet still a little nervous about getting glared at while I workout tonight wearing one of them..wish me luck! ;)

You can see what they look like in the video below :D

Feel free to subscribe to my channel! I'll be posting more videos soon.

<3 Hannah

Super Exciting News!

So...after a good amount of thinking, I've decided to make a a big change to my body.


It's something I've wanted for quite a while, and the timing seems right, so I'm just gonna jump in and do it.

Watch the video to find out what it is :).......

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So I'm going to do a bikini bodybuilding competition!!!


But why?? Might you ask. Well here are some reasons...

1. I've worked in fitness for two years now and while I love the results I've made from working out, I know that I could look even better. All my life I've wanted sculpted and defined muscles, and I would like to improve my diet and nutrition.

2. The timing is great- it's summer time, the film industry is slow right now, and I work in a gym with access to some of the best equipment and other trainers to help give me advice and hold me accountable.

3. I want to increase my knowledge of another facet of the fitness industry and be able to coach any one of my clients who may be interested in doing bodybuilding.

4. I want to prove that vegans can do it!!!

So there you go. There are my reasons and if you don't support it, then keep it to yourself :P

I'll be posting progress videos and photos as I go so you can see my journey and learn more about vegan bodybuilding as well :D


Reach out if you have any questions!

<3


Hannah


P.S. Thanks to those of you who have been super supportive thus far. You know who you are ;)

Finding Motivation to Exercise

So today I reallllyyyyyyy didn't feel like working out. In my brain I had every excuse- I'm so tired, I didn't sleep well last night, I haven't eaten dinner, I'm really sore from yesterday's workout, I have so much to do at home, my client cancelled and I could go home now and have an early night etc. etc. blah blah blah

Well guess what.

Because I work at a gym, had an energy drink 3 hours prior, already had it in my schedule, happened to have a snack with me, an awesome coach coaching Gold'sFit (with just one member in there), and it was pouring rain outside (true story) it was as if the Gods were not letting me out of this one.

But guess what again.

You don't need every single one of these circumstances to get motivated. But I will tell you what will help you.

-Close proximity- your gym or fitness center NEEDS to be near you. If it's not convenient or is 15-20 minutes out of your way to get to, forget about it. Working out will probably be a rarity. If it's in your work building or on your way home from work even better! If it has huge windows or a Gold'sFit program with people running outside that's only going to help you more. Then you'll feel guilty for not partaking. :P

Some of the Gold'sFit peeps- MURPH day

-Community/Workout buddy/Coach/Trainer. This is something that I firmly believe in. If people you know are coaching and taking the class, you'll be much more likely to get involved. You'll want to catch up with your friends and enjoy the experience with them. If you're a social or competitive person, that's even more of an advantage for you. Feeling the pressure to keep up with everyone else will help you push yourself when you're lacking energy or motivation. If you can find someone that counts on you to show up, more power to you.

My basic instant coffee

-Planning and Preparation- These two P's are your best friend. Before the week starts, you need to literally block off times in your schedule strictly dedicated to exercise. STRICTLY! That means nothing will get in the way of it, unless its an emergency of course. Not an impromptu happy hour with friends, or a random urge to go shopping, etc. This is your health and you have to make it a priority in your life. If you have that time already blocked off for your wellness, you're less likely to blow it off. Not only that, but prepare for your workouts! Don't let being hungry, or tired, or without workout clothes ever be an excuse. Always pack a healthy snack or protein bar on you, leave an extra pair of workout clothes in the car, and some pre-workout or coffee or whatever to help you wake up. How many days out of the year would you say you're tired? If you add up all the days you fail to commit to your exercise program because you're tired at the end of the year, is it more than 3? 5? 7? This should rarely be an excuse (new parents you're excused :) ) You never regret a good workout, but you will regret taking the easy way out and not drinking one caffeine drink in order to exercise. Note: I typically don't advocate a dependency on caffeine to workout but it's once or twice month/ in moderation, then I don't really see an issue. If you need caffeine more than 3-4x a week however, perhaps look into other ways you could supplement your diet with healthier foods, vitamins, or work on getting more sleep. 

-Music!- If you're going to a class, this will be provided. However, if you're attempting to exercise on your own and you're just not feeling it, put on some of your favorite upbeat music! Start by warming up and increasing the intensity with whatever cardio you choose, and pretty soon you'll be amped up and ready to push even more. Make a killer workout playlist and this will be your second best friend.


-Using your mind!- Yep. I'm gonna say it. Visualization. The last component of getting motivated is visualizing what you want. This is what saved me tonight. I knew I wanted to get a great workout in and wanted to take Gold'sFit, I just didn't want to be the only one and make the coach stay later just for me, plus I was dreading certain parts of the workout. However, I remembered what my goals were. I focused on where I wanted to be regarding my health, and I owned up to the fact that I wasn't going to get the opportunity to get my *ss whooped in class for another 3 or 4 days. Therefore I needed to suck it up and just walk in the room. That's all I needed to do. Take things step by step and that will help you. Small goals first- put your workout clothes on, pack your workout bag, put on your music, and get in your car, drive to the gym, and walk inside. That's most of the work right there. Getting to the gym is the hardest part for most people. If you're part of group exercise program, you just have to walk in the room and us coaches will take care of the rest :)

-Last one - mind games. I use this pretty often. It's hard pushing yourself when you're alone. Even if you're a personal trainer. But when it gets to a point that I want to give up, I tell myself at least 3 sets. Even if I'm hurting so bad I have to decrease the weight. I tell myself that everyone else around me is going to think I'm a weak quitter if I don't finish at least 3 sets. And I really don't like people judging me (even if it is pretend ;) ) Or if you're like one of my clients and have a huge imagination you can raise the stakes and pretend something really bad will happen to someone you love if you don't finish your sets.. but I don't recommend doing this all the time..lol

Bonus motivational tool: Cute workout clothes! These are fun to shop for and wear. Feeling good in your workout clothes will help you so much in the long run.

Whatever it is that you need to start accomplishing your fitness goals, be real with yourself and make it happen! If you need a personal trainer, talk to a personal trainer. If you need to be pushed in a class surrounded by others, try a group workout program. There are so many tools out there to help you succeed! Whatever you need- there's no shame. So stop making excuses and go after what you want starting TODAY.

That's right. Not tomorrow. Not next week. But NOW.


 Isn't it about time??

Feel free to contact me if you have any questions! I'm happy to help.

<3 Hannah


"Take care of your body. It's the only place you have to live."- Jim Rohn

How Fitness Changed My Life (Part 2)

Luckily I was pretty naive about CrossFit and the reputation it had, so I wasn't as hesitant as most people to try Gold'sFit. Because I only heard that it was a great coach-led HIIT workout and would teach me a bunch of exercises, I was open to try it.

My form wasn't atrocious starting out, but Coach Carlisle still needed to give me some one-on-one attention for movements like the kettlebell swings and pullups. But I had so much fun! I was able to do some gymnastics movements that weren't scary and train harder than I ever had, while meeting people and making friends in the meantime. But because of how intense the workouts were...I had to start eating properly and stop restricting my calories...

Not only this, but I started gaining confidence in the movements and exercises, being able to squat lower, run faster, pick up heavier weight, see muscle definition in the mirror, and it was so empowering. What I love about Gold'sFit is that it isn't based on how you look, or being the strongest, or first to finish. It's about trying your hardest, not being afraid to do new things, and progressing your skills. I'll never forget the first time I strung together 22 kipping pullups in a row, or the first time I picked up a 70lb kettlebell for a front squat. And the pride on my coaches face and the support they gave me when they knew I went up in weight or did more reps than I ever had before was such a great feeling (thanks Nikki Hall :).

I should say becoming vegan did help my relationship with food quite a bit, as cutting dairy and eggs out of my diet and eating less processed food helped keep my calorie intake a deficit every day. However, Gold'sFit is really what helped save me in the battle against my own body.

I've been working for Gold's Gym going on two years now, and I've never been happier with my body but more importantly, what it's capable of doing. Because of my vegan diet and healthy eating, I no longer binge eat, throw up, restrict myself, or feel guilty after eating carbs or desserts. And while I haven't 100% accomplished my fitness goals, I realize its a process and results take time and continued dedication. I'm also not completely over my body image issues- personally I don't think it's ever something that fully goes away- but I've come incredibly far from the place I was at in high school. I never even saw myself adopting a fit lifestyle, and if you would've told me I'd become a Gold'sFit coach at the age of 25 I would've scoffed at you. But you never know where life can take you.

So I encourage everyone reading this, no matter what you struggle with- whether it's body dysmorphia, anorexia, bulimia, low self-esteem, lack of motivation to exercise, depression, discomfort being in the gym, unsureness about exercise, etc., do not hesitate to reach out for help. I'm here to offer advice, guidance, and support. And talk to others! So many times I struggled with these issues and I didn't tell anyone. When I starting talking to people I found out a lot of my friends had struggled with similar things.

Just remember:
1. Anyone can start their health and fitness journey at anytime, no matter where you're starting from.
2. Find what motivates you and make it happen! You can do it! I promise. I had to get a job in a gym but you may not have to take such drastic measures :P.
3. Being healthy is NOT about being perfect. It's about taking the right steps to get where you want to be and ENJOYING the process, while letting yourself be human too.

<3

Hannah

How Fitness Changed My Life (Part 1)

I have a confession to make.....

I love food. And I eat quite a bit. I eat vegan nachos, coconut ice cream, vegetable lasagna, buffalo cauliflower bites- if it's vegan- you name it, I'll eat it. My coworkers see me snacking and walking around chomping on my apples, popcorn, or trail mix and I'll get some glares and dirty looks considering I'm in a gym and they have to go train a client or focus on their workouts.

I also like to model for fun sometimes. Especially underwater :) My friend Greyson does a lot of underwater photo shoots and I've done about 4 now- in bikinis, dresses, even a mermaid tail.

And based on how often I'm modeling and/or snacking, most people would never guess that I used to have a terribly unhealthy relationship with food and I would get a lot of anxiety about having to wear a swimsuit in public.

But a little known fact about me:  I started trying to go on "diets" at the age of 9. If I showed you a picture of me at that age, you'd be pretty surprised considering how fit I was.

age 6

I was a very active kid- I started gymnastics at the age of 5 and continued until I was 10, then participated in dance and horseback riding for a number of years after that. I was never overweight, however I thought I was. My muscular legs and arms I had developed from gymnastics made me feel as though I was "fat", because I didn't look like the tall skinny models I always saw in the media. When I was 11 I became a vegetarian for ethical reasons but that didn't really help my unhealthy relationship with food.

Age 13

In middle school I was mainly focused on the fact I wasn't developing like the other girls and was a late bloomer. It didn't help my body image when the curvy girls would make fun of me for not looking like a woman at age 13. I started getting insecure eating dessert around others, and at a music festival with my parents I almost passed out in the sun after swimming because I hadn't been eating (due to the fact I didn't want to eat in the dining hall where people could watch me eat). I ate immediately after that but it was at a Mr. Gatti's with my friends and they gave me a hard time for not eating more than 2 small slices of pizza.

After Hydroxycut-age 17

 In high school it only got worse, and I started feeling very insecure in bikinis, so much that I insisted on wearing shorts on top. I would freak out if they rode up while I was swimming and would hastily cover back my inner thighs as soon as I got out of the water. I also hated wearing tank tops because of my thick arms, and wouldn't wear short shorts. The few pounds of weight I gained during puberty made me feel even fatter so I started doing Pilates videos after school and running around my neighborhood to make me feel better. I was told it was okay to throw up sometimes after eating, so on occasion I would do so. However this would mostly just happen if I binged on a lot of food and felt sick to my stomach.  Sophomore year I cried during rehearsal in a musical because I wanted to wear my cheerleading skirt lower to cover my thighs. Junior year it got particularly bad during one musical when I found out I would have to wear a leotard on stage. I got a hold of Hydroxy-cut diet pills and took them for a week until my fellow cast-mates found out and gave me a hard enough time about it that I stopped taking them. I would also gag drinking Slimfast diet drinks trying to get them down in replacement of real meals. I grew extremely anxious when the directors of the musical bought pasta and pizza for the cast and I knew I couldn't eat any. My mom stopped what she was doing and came to my school with a salad and fruit for me so that I could have something to eat and not stray from my diet. It would take me hours to go shopping for jeans and my sister tried so hard to convince me they looked great but I couldn't stop obsessing over the fact that most would hug my upper thigh and show my "fat curve". It was ridiculous, I know.

In college I started letting myself believe I was attractive, based on some of the attention I received, however I was so afraid of gaining the "Freshman 15" that I would restrict my eating and sometimes force myself to throw up after eating. I still didn't go to the gym regularly, but my roommates and I would sometimes go together every few weeks or so.

Age 21

Sophomore year of college I started becoming depressed after dealing with a bunch of massive changes so I started trying to run more for the endorphin rush. Exercise helped me pull myself out of depression, and changed my life in this way. But unfortunately it still didn't become a regular part of my life.

Throughout the next 4 years I would still continue my unhealthy relationship with food, cycling between "dieting" and binge eating. I felt incredibly guilty eating anything unhealthy, hated the way I looked in the mirror and in photos, and relied on male attention to feel pretty.

Thank god I found my way into the fitness industry in the summer of 2015. I had just become vegan a few months prior, and wanted to get out of the restaurant industry into a more fulfilling and flexible job so I could pursue acting (Selfish, I know...) BUT, little did I know just how much it would change my life.

So I quit my restaurant job completely, having no other jobs lined up or a plan. My mom was quite surprised when I mentioned to her I was thinking of becoming a fitness instructor, and I had to try and convince her and myself it was something I really wanted to do (even though I wasn't really sure if I would like it). So I started going to a small gym with some classes, and started to try and find a job in a gym while I got my personal training certification. I made quite a few dumb mistakes in the process.  For example, in my first interview for a front desk position in a gym, when the manager asked me why I wanted the job, I said that I like to "always be moving around and have something to do"[front desk positions are usually the opposite]...or when I tried out to be a kickboxing instructor without ever having taken a class.... That was quite comedic. My partner during the workout had 2 years experience and got quite annoyed with me because I couldn't remember the sequence of movements. It's safe to say I wasn't offered the job.

Well luckily I finally landed a job at Gold's Gym in Westlake thanks to a friend of a friend that worked as an Operations Manager there. I had only stepped into a Gold's Gym once before in my life and boy was it intimidating. I happily accepted the front desk/kid's club position for $7 an hour to get my foot in the door, although I was kinda scared to be working there. I expected to be working with intense meatheads but everyone was incredibly nice and friendly. Sure there were some big dudes and muscular trainers, but everyone was down to earth. Although I was afraid to workout in the gym after my shifts in fear of doing something wrong or stupid and having all the trainers make fun of me behind my back, the Operations Manager and coaches encouraged me to check out the Golds'sFit classes.

And little did I know what I was in for...


(To be continued)