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Weight Loss

How Hannah Hindmarsh Lost 80 Pounds After Battling An Eating Disorder & Depression!

 

Hannah Hindmarsh has struggled with her weight for most of her life, battling depression, eating disorders and the effects of yo-yo dieting.

Tipping the scales at over 220 pounds, she had previously lost 50 pounds, but had put it all back on again and knew she would have to change something drastic to get the body she wanted and make it permanent!

On her Instagram, Hannah reminisced about what times were like when she was at her heaviest.

Be Sure To Follow Hannah On Her Instagram Here: @hannah_tracks

“My mind is cast back to all those years ago and suddenly I remember the weekends where I’d wear nothing but PJs and my ex boyfriends joggers because quite honestly, that was ALL that fitted me (mean girls reference was 100% my life!). I remember times i’d need to go out, meant getting dressed and that being a horrifically painful experience, both mentally & physically.”

“My legs used to rub together so bad I had excruciatingly sore chafing and even holes on the inner parts of my trousers. Going into New Look and not being able to fit into the Size 18s, convincing myself that clothes were getting smaller and not wanting to acknowledge that I was ofc getting bigger!”

Hannah started getting into fitness in 2008, when she used the Weight Watchers plan to lose almost 50 pounds. While she saw great success from this program, after she went on holiday, she stopped following the plan and quickly put all the weight back on again.

“I then did a whole host of unsustainable, unfulfilling & unhealthy diets: 5.2, Atkins, Juice+, 10 day fast, ALL SORTS! None kept the weight off bc I was so unhappy whilst doing them!”

I’d lost control over my life & all I could control was my body & I became very unwell”

After a messy break up, the problems added up for Hannah and she developed an eating disorder were she would restrict then binge.

I developed an eating disorder; Atypical Bulimia – I would restrict my food intake all day & then when I ate I threw it up.”

As well as a problematic relationship with her diet, Hannah also started to take 10 laxative tablets a day in a bid to lose more weight, but she realised the damage she was doing to her body and decided to seek help.

Hannah underwent weekly cognitive behavioural therapy sessions for the next 18 months and during her treatment, she found a love for healthy eating, training and getting a healthy body the right way!

Since those days, Hannah has lost an incredible 80 pounds and most importantly, has became much healthier with a much more positive outlook on her body and life, but she is quick to point out to her followers that she still suffers from insecurities like everybody else.

“I have loose skin around my stomach, but it’s not hanging. I’m still rather young and this process has been slow and gradual… 10 years to be exact! I weight train and have done for around five years now, so the skin has tightened.”

“I have a baby belly & boobs with absolutely no children to show for them. I’m 30 this year & OK, I don’t look in the mirror and go, “oh, I look fantastic!” of course I don’t.”

“Nobody is perfect! I definitely have body issues, but everybody does & when you come to the realisation that seriously.. EVERYONE DOES.. even the people you consider flawless, then you can start to live with the way you are.”

Diet Tips:

I don’t count calories, I don’t count macros, I don’t use MyFitnessPal. Truth? I eat well… really well… I eat everything, fruit, veg, carbs (hella lotta carbs!) nuts, grains, sugar, salt, high-calorie meals, low-calorie meals.”

“I eat whatever I want to eat & I train hard… I bloody love the gym, I love feeling strong, I love my body & everything its been through.. the stretch marks, the cellulite, the skin that I’m in has been with me through everything & that gives me all the feels.”

“I just make sensible choices the majority of the time, I don’t cut anything out, I eat ALL food groups. Calories do matter but the types of foods we eat are equally as important because different foods take different metabolic pathways through the body. Carbs don’t make you fat, fat doesn’t make you fat (healthy ones!!)! I personally stay away from processed food as much as possible, preservatives/additives.”

“I know there are so many conflicting opinions out there about what’s “good” & what’s “bad” but I follow a few basic mantras that keep me in line.”

1. I cook all my meals from scratch + I prep in advance ~ this gives me control which makes me feel good!
2. Instead of counting calories, look at your plate in terms of colour, variety & freshness, read the labels of your food, don’t get caught out by hidden sugars/salt!
3. Think about how you feel after eating ~ eating rubbish almost always results in guilt, eating well will make you feel great!
4. Water! Water! Water! The majority of people go through life dehydrated which causes all sorts of problems, thirst can also be mistaken for hunger so keep glugging!
5. I live by allowing “everything in moderation” eat as much food as your body needs ~ lessen your portion sizes & take your time ~ listen to yourself!!

“I could go on, and on, and on!”

Gym Tips

“I get so many msgs asking me how I got started at the gym, what I did when I first started working out, how I developed the confidence to lift weights. I’ll be honest with you, i’m an anxious person BUT the gym (any gym!) is the one place on this earth where I am the most confident MF around. I understand though that these places can be scary, especially if you’re walking into the unknown. So what can we do to help?”

1. Pick a gym that’s right for you, no time for boys? Plenty of female gyms around! Flexible work hours? 24/7 gym are plentiful!
2. Dress the part! If we look good, we feel good ~ no matter what the situation is!
3. Walk in prepared! Do your research! I am always trying workouts posted by my fav Insta’s or YouTubers! Use google. Use Pinterest!
4. Remember that everyone started from square one, even the big ole unit.
5. Know your timings! You’re walking into a zoo between 5pm & 7pm so don’t expect peace & quiet without the occasional helmet walking around behaving like an animal!
6. Headphones! My wireless headphones are life. £25 from Amazon (Brand: August) pop on your tunes, (Marbella collection 2017) & you’ll be the only one in your zone!
7. Take a class, I used to do nothing but classes.. Les Mills are my personal favs and would still happily do them now if my work hours allowed! You can’t go wrong with them!
8. Stop comparing yourself to other people ~ I don’t even look at people in the gym now. I got my cap on, my headphones on & as far as I’m concerned ~ people don’t exist for the time I’m there!
9. Get in, get it done, get out ~ try not to panic of faff!
10. Most importantly, don’t put pressure on yourself and enjoy it!! Just because you’ve arrived and left whilst others have been there longer. Who cares! No ones looking at you babe so don’t look at them.

Motivation:

“I get asked everyday about motivation.. My motivation is me, end of. I quite literally woke up one day & decided No. No more. And that really was that and I never looked back. Not once. Yeah, it’s been bloody hard at times. Going through the frustration of trial & error to find what works for me, but the goal has always been the same, “To be the best I can be” and that’s what I work for every day. Yes the dreams change, first I wanted to be thin, then I wanted to be fit, then I wanted to be strong and now I just want to be happy & healthy.”

“I don’t wake up every day feeling motivated, I don’t wake up excited for my alarm going off @ 4/5/6am! I don’t think “get me in the gym, I can’t wait to kill myself before a full days work!” and if I miss my morning session, I don’t get home buzzing to drag my sorry ass to the gym to lift weights alongside groups of 5 hanging about in the squat rack doing dumbbell curls in the mirror.”

“I know that’s what you may want to hear but it’s not true. If I could obtain healthy well being through no exercise at all, whilst eating all the PB & pasta (not together…) actually that IS an idea..”

The truth is, motivation isn’t fixed, it’s a process.. If you do something enough, it becomes routine, it’s no longer new, it’s a way of life. I changed my entire world, every single, little thing, in order to be where I am today! I trained my mind to eat things I’d never tried and to be quite honest, didn’t want to try; kale, chickpeas, lentils.”

Sample Workout:

Full Body Home Circuit:

“So this morning I got up a little too late to walk to the gym and back before work, so I did an upper and lower body circuit along with a couple of HIIT bursts thrown in for good measure! I asked you guys if you wanted me to share it so here it is!”

Equipment: 1 x kettlebell (10kg) & a set of dumbbells (5kg)

Circuit 1 using kettlebell: 5 sets x 10 reps

KB swings
KB front squats
KB narrow squats
KB sumo squats
KB overhead squats
KB RDLs
KB static lunge (10 each leg)
KB upright row
KB bent over row (10 each arm)
KB swing

HIIT burst using stairs: 2 step incline going up followed by running down – 10 sets!

Circuit 2 using dumbbells: 5 sets x 10 reps

DB front raises
DB bent over flies
DB lat raises
DB elbow raise
DB single arm snatch
DB curls
DB skull crushers
DB kneeling rows
DB standing press
DB kneeling kickbacks

HIIT burst: walkouts into mountain climbers (x10 each side) – 10 sets!

“This workout took me just over an hour and I burned 700 calories! I was sweating to hell but loved it.. when it ended! I don’t love home workouts purely because I’m more motivated in the gym and because.. air con! But I’m super on top of my game right now & determined to maintain my happy place & that is when I’m active.”

Health News

Medical News Today: What are the benefits of maca root?

Maca is a Peruvian plant grown in the Andes mountains. It is a cruciferous vegetable, meaning that it is related to broccoli, cabbage, and kale.

Maca is a common ingredient in Peruvian cooking that gives dishes an earthy flavor. Maca root plant can be ground up into a powder and added to meals or smoothies.

Aside from its culinary uses, maca may also have several health benefits. This article will discuss 10 possible health benefits of maca root.

Ten benefits

There is a range of potential benefits of maca root, including:

1. Increasing libido

maca root
Studies suggest that maca root may help increase libido.

The most well-known benefit of maca root is its potential to increase libido. There is some scientific evidence to support this claim.

For example, an older study from 2002 found that men who took 1.5 or 3 grams (g) of maca per day experienced increased libido compared to those who received a placebo.

A 2010 review of studies on maca and sexual functioning found some evidence to suggest maca could improve libido, but the authors cautioned that more research is required.

A 2015 study found that maca root may help reduce sexual dysfunction in postmenopausal women who were taking an antidepressant.

2. Reducing erectile dysfunction

Maca root could also have benefits for people with erectile dysfunction (ED). A small study in 2009 looked at the effect of consuming 2.4g of maca root per day for 12 weeks on participants' perception of their general and sexual well-being.

The study participants were males with mild ED. Those taking maca root experienced a more significant increase in sexual well-being than those taking a placebo.

3. Boosting energy and endurance

Some athletes and bodybuilders use maca root as a supplement to increase energy and performance. Some evidence exists to support this.

A pilot study in 2009 found that using maca extract for 14 days improved performance for male cyclists in a 40-kilometer time trial. However, the results were not significantly different from the improvement seen in those taking a placebo.

However, the same study found that maca extract improved libido in the participants who used it. However, the sample size of this study was very small, so more research is needed to confirm the results.

4. Increasing fertility

Another widespread use of maca root is to increase fertility, particularly in men.

A 2016 review found some evidence that maca root may increase semen quality in both fertile and infertile men. However, more research is needed.

5. Improving mood

Maca contains flavonoids, which are thought to improve mood and reduce anxiety. A study in 14 postmenopausal women found that maca may reduce feelings of anxiety and depression.

Also, a 2015 study found that maca could reduce symptoms of depression in Chinese postmenopausal women.

6. Reducing blood pressure

It is possible that maca root can also help to improve blood pressure. The same 2015 study also found that 3.3g of maca per day for 12 weeks lowered blood pressure in Chinese postmenopausal women.

7. Reducing sun damage

An older study in an animal model found that maca might help protect the skin from UV rays. Another animal study in 2011 found that extracts from maca leaves might help prevent the formation of sunburn cells.

8. Fighting free radicals

Maca root also promotes natural antioxidants in the body, such as glutathione and superoxide dismutase.

Antioxidants help to fight off free radicals, which can damage cells in the body. Some people believe antioxidants can help prevent some health conditions, including heart disease and cancer.

9. Reducing menopause symptoms

Some proponents of maca root believe it may help balance levels of the hormone estrogen. During perimenopause, the stage before a woman reaches menopause, estrogen levels fluctuate and cause a variety of symptoms.

One study found that postmenopausal women who took two daily tablets containing maca experienced reduced symptoms, such as hot flashes and night sweats.

10. Improving learning and memory

Maca root powder
Maca may help improve learning and memory perfromance.

There is some evidence to suggest that maca can improve learning and memory. For example, a 2011 study found that maca could improve memory in mice.

A 2014 review of the literature suggested that maca may have benefits for learning and memory performance. Researchers suggested that it could be helpful in treating conditions that affect these processes, such as Alzheimer's disease.

However, only research on animal models is currently available, so it is unclear whether maca will have the same benefits in humans.

Risks

Maca is not currently associated with any health risks in most people and is unlikely to cause any side effects in moderate doses.

However, due to its effect on hormones, people with thyroid problems should avoid taking maca. It is also better to avoid taking maca when undergoing treatments that modify hormonal levels, such as treatments for breast cancer.

Takeaway

Maca has a range of potential health benefits, particularly for sexual health. However, the evidence behind these health benefits is weak, as many studies used small sample sizes or animal models.

Researchers need to carry out more large-scale studies in humans to determine if maca is effective. Although there are few health risks associated with taking maca, most people can try maca without experiencing any adverse side effects.

If a person is interested in trying maca root, they can find supplements in some natural food stores or online.

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Inspiration

How to motivate yourself to lose weight

How to motivate yourself to lose weight.

It can take many years until a person decidesto stop being obese.

After multiple battles with meals, diets,and habits acquired, there comes a time when the person abandon.

Resignation can be the starting point to analyzethe relationship with food and why, despite diets, the person does not become thin.

The key is to be prepared psychologicallyto lose those extra kilos.

The change is also mental.

1.

Know yourself.

Many people who want to lose weight deceivethemselves telling themselves that they are happy.

It may be so, but not in most cases.

You have to discover why the desired goalis not achieved.

3.

Make lists.

It is very important to have a clear ideaof what you want to achieve.

It is advisable to make a list of everythingthat you can not do because of obesity.

For example going to the pool, dancing, wearingthe clothes we like, change jobs, etc.

4.

Keep a food diary.

Write in a notebook everything that is eaten,for what reason, if there is hunger or not, and the hours when it is done.

After fifteen days you can give us very importantclues, sometimes surprising.

5.

Small achievements.

If you are able to stop eating bread, or snackingbetween meals.

It is about preparing the way before startingthe weight loss diet, and rewarding yourself for those little triumphs, buying a whim,going to the movies, etc.

Excluding food, of course!  6.

Write your fears.

There are certain types of personalities thatuse food to console themselves, to rebel, to demonstrate something.

analyzing ourown fears we can find the reasons for our obesity and overcome it.

(Source: https://www.

Blogdefarmacia.

Com/como-motivarse-para-perder-peso/) Please let us know your opinions in the commentssection below.

Don't forget to CLICK on the card on the topright of this video or the link in the description below and DOWNLOAD my FREE eBooks.

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Source: Youtube

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Weight Loss

Leg Day Workout Done At-Home (BODYWEIGHT ONLY!)

If it’s time for your next leg day workout and you’re ready to workout from home, this is perfect for you!

But after you do this workout, you need to make sure the rest of your workouts and your diet are taken care of. Use this free body type quiz to find out exactly how to get in shape faster and easier!

Leg workouts are far from hard to find. But the best leg workout can be a little more difficult to figure out.

This one is a bunch of bodyweight exercises that maintain optimal tension on your muscles. Also, this is extremely effective for getting the right amount of volume that your legs need to get stronger and firmer!

START HERE!

Take our FREE 1 Minute Quiz to find out EXACTLY what Diet & Training is Best for You.

Take The Quiz

The Best Leg Day Workout

This leg day workout will consist of 5 different exercises. Each exercise will be performed for 3 sets of 15 reps with a one minute rest in between each set.

The Exercises

Squat Rocks

For this first exercise, you will start down in the bottom position of a squat. From there, you will remain as low as you can, while going forward and up on your toes. This should work your calves nicely. Then lower your heels back down to the ground. After your heels are back down, remain down in the squat position and shift your weight back on your heels and lift your toes off the ground. Then return your toes back to the ground and rock back and forth like this 15 times both ways. Then you will rest for one minute and repeat for 3 sets.

3 Point Lunges

Here, you will be doing a series of lunges in 3 different directions. So starting by standing up straight, you will first lunge forward.. Then bring your foot back in, without touching it back on the ground, you will immediately go into a side lunge with that same leg. Then bring it back in and without touching it to the ground, immediately go into a back lunge. Then witch legs and do this with the opposite leg. After you have worked your way all the way around, that will be one rep. Repeat for 15 reps total and rest for a minute. Then do it twice more and move into the next exercise.

Frog Pumps

This is a great exercise for the glutes and are very similar to glute bridges. You will start by laying on your back, then bring your feet in closer so your knees are similar to sit-up position. After that, you’ll bring your heels together so they are touching each other. Then drive your heels into the ground with your knees wider than your feet and bridge up as high as you can. Return your back back to about an inch off the ground and repeat for 15 reps.

4 Way Squat Hops

For this exercise, you are going to be doing squat hops in four directions. So standing up straight, you will go down into a squat, then hop up off the ground to your left side. Then immediately go into a squat and hop up and jump back to where you just came from. Then squat down and hop to the right. Squat down hop back to the middle again. Then rather than going back to the left, you will squat down and hop forward. Then squat down again and hop back to the middle. Then as the last direction, you’ll squat down and hop backwards. Then squat down and hop back to the middle again. This will equal one rep. Repeat this left, right, forward and backward method for 15 total reps then rest for a minute. Repeat two more times and move into the final exercise.

Alternating Single Leg RDL Hops

For the last exercise, you will start out by doing a single leg RDL. So starting off by balancing on one leg, you will bend forward, keeping a soft bend in your leg that on the ground, then bring your opposite leg going out behind you. Then tap your fingers to the ground and explode through your glutes and hamstrings to drive your back leg up and hop off the ground. Then after landing back on the ground, switch legs and do the exact same to the other side. Repeat for 15 reps with each leg. After you’ve done 15 reps, rest for a minute and repeat 2 more times.

Once all exercises are completed for 3 sets of 15 reps, you are done with the workout!

If you like this leg day workout, make sure you share it on your Facebook and feel free to leave any comments down below!

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