Hannah Pointer

HOW I TONED ARMS (& all my tips) (save for your next upper body workout 🫶🏼) Genetically my upper body has been the toughest spot for me to see changes in. You can’t spot treat fat loss, and I have had to work HARD for a lot of years to create the definition and toning that I’ve been striving for in my upper body. I train upper body 3 times a week! I lift lighter and go for higher reps until I feel the fatigue and burnout. I will also push myself past the rep count especially in sets 3 & 4 until I feel a tingly burn where I’m tapping into the muscle deeper. All my workout programs are 🔗 in my bio and have at least 2 upper body days a week. SIX OF THE MOST EFFECTIVE UPPER BODY EXERCISES I DO 2-3 TIMES A WEEK: 1. DB serve the platter 2. DB lateral raises 3. DB widest bicep curls 4. BPA (band pull aparts) 5. DB seated external rotation 6. Reverse Cable flys I usually do 4 sets of each and the rep ranges are between 12-20! I focus on posture, keeping my core tight, & mind to muscle connection when training upper body. Incorporating pilates throughout the week & walking with wrist weights has also helped my upper body definition. My BIGGEST piece of advice is consistency… the areas of your body that are the last to change require months & years of consistency to start to see visible changes in! Don’t give up after a month if you don’t see changes. Body recomp takes TIME, discipline, dedication, & patience ♥️ #toned #tonedarms #armworkouts #workouts #arms #muscledefinition #bodyrecomposition #weightlossjourney #beforeandafter #before #after #transformation #bodyrecomp #armworkout #toning #lean #leaningout #weightloss #weightlosstips #tips #upperbodyday #upperbodyworkout #upperbodyworkouts #fyp

GF HIGH PROTEIN BAGELS (150 calories & 10g of protein each) YOU GUYS. make these. SO easy to make and a great meal prep option too! Keep them in the freezer and the pop them in the air fryer or toaster for a quicker option. Protein has the highest thermic effect, meaning your body burns more calories to digest and process protein. Increasing your protein intake is going to make you feel more full / satiated & help with body recomp 🔥 RECIPE & MACROS ⬇️ Makes 4 bagels, macros per ONE: 10P / 24C / 1.5F / 150 cals Ingredients: 1 cup GF flour 1/2 tsp Salt 2 tsp Baking powder 1 cup plain greek yogurt 1 egg (I only used half of the whisked egg) (Flaky sea salt to top) Instructions: -Preheat oven to 400 & line a baking sheet w/ parchment -in a large bowl whisk together flour, salt, & baking powder -add in greek yogurt & mix until dough forms, then use your hands to knead it together -lightly flour a clean surface & divide the dough ball into 4 equal portions -roll each into a ball, flatten, & create a hole in the center -whisk one egg & brush the tops generously with egg wash & top w/ flakey sea salt -place on parchment paper baking sheet & bake for 20-25 min until golden on the tops Store in the fridge for a week or pop them in the freezer for easy future meal prep :) Optional addition ideas: -chocolate chips -everything but the bagel seasoning -cinnamon sugar -shredded cheese -blueberries & vanilla greek yogurt LMK IF U MAKE #protein #highprotein #glutenfree #Recipe #EasyRecipe #weightloss #lowcarb #lowcalories #lowcalories #lowcal #highproteinmeals #mealprep #bodyrecomposition

I can’t stop eating this 🤤😩 #postworkout #abs #highprotein #beef #groundbeef #cottagecheese #hothoney #protein #highproteinmeals #EasyRecipe

When it comes to body recomposition, I honestly don’t recommend running for most people! I have leaned out a lot since replacing intense consistent cardio with daily one hour walks. I feel less inflamed, more toned, & have very little knee and hip issues that used to occur when I would run or do spin. 🖤Inflammation & Water retention: As you run, microtears in muscle fibers occur, leading to inflammation and swelling. This inflammation can cause your body to retain extra water to help with the repair and recovery process. This is a natural response to muscle strain and can result in temporary water retention. Excessive or intense running without proper rest can lead to chronic inflammation. 🖤Stress on Joints: Running involves repetitive impact on your joints, especially the knees, hips, and ankles. This repetitive stress can lead to inflammation in the joints, known as exercise-induced inflammation. Over time if not properly managed this can contribute to chronic joint pain or conditions like tendinitis. 🖤Muscle Loss: long running sessions without strength training can lead to muscle loss, especially if you’re in a calorie deficit. losing muscle mass can slow down your metabolism, which may reduce the overall effectiveness of fat loss over time. 🖤Glycogen Storage: Glycogen, which your body uses for energy during long runs, is stored in muscles and liver. For every gram of glycogen stored, the body retains about 3 grams of water. So, if you’re running long distances and replenishing glycogen stores, this can lead to increased water retention. 🖤Nutrient Deficiency / Metabolic Health: If you’re running a lot but not eating enough to support your activity, your body may go into “starvation mode.” In this state, metabolism slows down in an effort to conserve energy, making it harder to lose fat and maintain muscle mass. 🖤Elevated Cortisol: running without proper recovery can lead to higher cortisol levels. This stress hormone can promote fat storage, particularly around the abdominal area & hinder fat loss. #walking #bodyrecomposition #cardio #inflammation #muscle #fatlosstips #leanmuscle #toned #tips #walks #weightlossjourney #fatloss #weightloss #leanmuscle #orangecounty

FAQ below 👇🏼♥️ workout programs, custom plans, & 1:1 coaching: www.macrohabits.com WIEIAD HIGH PROTEIN! Weekends are always a little more intuitive for me. I really focus on eating high protein, watching my portions, & staying hydrated. You guys know I’m alllll about balance! You don’t have to be perfect to see results :) Castor oil favorites: 🔗 in my Amazon storefront! Why I don’t drink alcohol: About 4 years ago I heavily researched what alcohol actually does to your body and it didn’t sit right with me. I also don’t love drinking my calories (unless it’s coffee lol) and hated how inflamed I would feel the day after I drank. Making the decision to not drink has made me more confident in myself, dating, I feel better, & it’s an area I can eliminate the possibility of any inflammation. Workout split: Currently doing my 6 week strength & sculpt fusion: Monday: full body Tuesday: upper Wednesday: glutes & hamstring Thursday: upper Friday: glutes & quad Saturday or Sunday: Pilates / lots of walks! I also do Lagree Pilates 3-4 times a week & try to get outdoor walks in during the week :) I don’t do any type of spin, running, stairmaster, or HIIT training at the moment. Do I avoid gluten? I try and avoid it but I’m not celiac! It doesn’t upset my stomach but I try and stay away from it due to hypothyroidism. I would say I’m gluten free 90% of the time and then if I’m out to dinner or dessert with friends & have gluten I don’t over stress it at all. #whatieattoday #wieiad #whatieatinaday #fulldayofeating #highprotein #protein #fatloss #fatlosstips #bodyrecomposition #abs #absaremadeinthekitchen #fatlossjourney #bodyrecomp #workoutsplit #lean #toned #workout #workoutmotivation #routine #weightlossmotivation

All the details below 😚 I used to neglect recovery and was overdoing it with HIIT, lack of sleep, & was trying to be perfect w/ my macros. I have a very intuitive and balanced approach with tracking, and treat my recovery at the same level of importance as my workouts! If this feels overwhelming I recommend starting with just a few tips and integrating them into your routine! See how you feel & then you can pivot or add on based on your results 🫶🏼 I always recommend to “take what you want & leave what you don’t” when it comes to wellness content & tips. You know your body best :) Lifestyle decisions that have heavily attributed to lower inflammation, and helped me achieve my physique alongside my workout split and tracking macros: -I don’t drink alcohol -I prioritize my sleep -my goal is 150-160g of protein per day (custom macro plans: www.macrohabits.com) -focus on low impact workouts (my programs are 🔗 in my bio) -sauna 4 times a week for 30 min (right into a 3 min cold shower) -walk only for my cardio 🤎epsom salt I take a bath almost every night and I always throw in a ton of epsom salt & magnesium flakes. (Detoxifies & promotes relaxation) 🤎castor oil My favs are 🔗 in my Amazon storefront! •helps regulate & balance hormones •no period cramps when that time of the month comes around •relaxes abdominal muscles •the anti inflammatory properties help reduce bloating, reduce inflammation/ joint pain •helps digestive health •helps reduce swelling •detoxes liver 🤎celery juice If I’m feeling inflamed after a trip or during my cycle I will drink a big thing of celery juice in the morning. This contains potassium, antioxidants, & is good for digestion + bloating. 🤎electrolytes Fav is from @pwdrs ! (Code: MACROHABITS) Contains 5000 mg of coconut water, 300mg potassium, 50mg calcium, & 500 mg sodium 🤎SUPPLEMENTS THAT HELP W/ INFLAMMATION: -inflammatory health ( @cymbiotika ) -omega 3 fatty acid -vitamin c -lymphatic support drops (Mary Ruth’s brand) -digestive enzymes: athlete digestive formula from @gainsinbulk (code: HANNAH20) 🤎lymphatic drainage massage: I see @lymphatic_organic in Newport ✨ #weightlossjourney #inflammation #bloating #fatloss #bodyrecomposition #bodyrecomp

GF HIGH PROTEIN WRAP My go to post workout meal rn 🤩 41g of protein !!! RECIPE & MACROS ⬇️ HOW TO MAKE COTTAGE CHEESE WRAP: (Makes one big wrap, I split it into 2 servings) -preheat oven to 350 -In a blender add: 1 cup low-fat cottage cheese 1 large egg + egg white from large egg 1 tbsp grated parmesan onion powder, salt, & pepper -blend & then pour over a non stick baking sheet on pan (I greased mine w/ a little avocado oil spray just to make sure nothing stuck) -bake at 350 for 35-40 minutes -take out, let it slightly cool, & cut in half Macros for the WHOLE wrap: 10F / 8C / 40P / 282 cals What I added to my half: -half of the cottage cheese wrap -40g avocado -20g heirloom tomatoes -pickled onions -4 oz deli turkey Macros for my wrap: 41P / 10C / 12F / 315 cals #highprotein #postworkoutmeal #protein #fatloss #bodyrecomposition #leanmuscle #iifym #nutritioncoach #yum #cottagecheese #glutenfreerecipes #lowcal #proteinfood #iifym

my top 10 tips on how to reduce inflammation, decrease water retention, get rid of that “puffy” feeling, & eliminate bloat ⬇️ 1. WARM LEMON WATER & CELERY JUICE IN THE MORNING -this is going to get your digestion going!! Warm lemon water stimulates digestive enzymes and bile production, helping your body break down food more efficiently. It’s also a mild diuretic, helping your body flush out excess sodium and toxins. This paired with the celery juice is a game changer for regular digestion, which then reduces bloat 👏🏼 2. 15-20 MIN HOT EPSOM SALT BATH W/ MAGNESIUM FLAKES -this is a MAJOR HACK! Seriously when I take an Epsom salt / magnesium bath at night I wake up feeling leaner, tighter, and also sleep better. It’s a simple & inexpensive thing that is overlooked! Try and stay in for 20 min to get a really good sweat going (I like to drink my electrolytes while I’m in the epsom salt bath and then will shower off after) 3. CASTOR OIL PATCH W/ HEATING PAD ON (leave on for 15-25 min then sleep with just the patch on) -everything 🔗 in my amazon!!!! 4. DIGESTIVE PEPPERMINT TEA AT NIGHT -I love the Yogi brand! Helps with digestion the next morning and can settle your stomach if your feeling bloated 5. GUA SHA, FACIAL MASSAGE, & ICE ROLL -this helps so much with “moon face” and drains fluid from your face giving you a more youthful, tight, & “snatched” appearance 6. SUPPLEMENTS TO REDUCE INFLAMMATION: TURMERIC, VITAMIN C, ACTIVATED CHARCOAL, & GLUTATHIONE, ELECTROLYTES 7. COOK AT HOME & MAKE PROTEIN THE PRIORITY FOR EVERY SNACK & MEAL -lowering processed foods is going to help with water retention, gut health, digestion, and bloat. Cook SIMPLE & HIGH PROTEIN meals for a week and you will see a major difference in the inflammation in your abdomen area and face 8. EAT POTASSIUM RICH FOODS -potassium helps balance sodium and reduce water retention. (good sources: bananas, avocados, spinach, sweet potatoes, and tomatoes.) (I also try & prioritize lower calorie nightly sweet treats, snooze Pwdrs hot chocolate is my go to! 20 cals per scoop and contains electrolytes, magnesium, & chamomile. Code: ‘MACROHABITS’) 9. 30 MIN SAUNA SESSION -sweating is INCREDIBLE for eliminating water retention. The sauna is one of my favorite ways to get rid of that “puffy” feeling, excrete toxins, improve blood flow, & burn some extra calories 10. LYMPHATIC DRAINAGE MASSAGE / ELEVATE YOUR LEGS / DRY BRUSH -I love getting a monthly lymphatic drainage massage for maintenance, but if that’s isn’t realistic for your schedule atm, try dry brushing & elevating your legs for 20-30 min to help with lymphatic stimulation, drainage, circulation, & blood flow #bloating #castoroil #debloat #inflammation #digestion #digestivehealth #wellness #tips #abs #fatloss #weightloss #waterretention #bloat #bloatingrelief #digestiontips #guasha #snatched #weightlossmotivation #weightloss #bodyrecomposition #protein #fyp #fypシ

55 CALORIE GF HIGH PROTEIN TURKEY MEATBALLS 🤤 RECIPE & MACROS ⬇️ ONLY 1g OF CARB PER MEATBALL (& 7g of protein) These are so easy to make and can be thrown into a salad, bowl, pasta, or dipped into your favorite sauce! INGREDIENTS: 16oz 99% lean ground turkey 1/2 cup almond flour 1 egg 2 tbsp worschechire sauce 1 tsp garlic powder 1 tsp onion powder 1/2 tsp parsley 1/2 tsp salt 1/2 tsp pepper RECIPE: -in a bowl combine all ingredients, mix thoroughly, & roll out into 17 meatballs (I like to wear plastic gloves for this process) BROIL OPTION: -assemble on a greased sheet pan, set oven to broil, and broil for 9-10 min! take out a flip meatballs, then turn and leave in for another 1-2 minutes for a golden brown exterior. (Oven times may vary… I would check at 8 min and then adjust time based on the color and doneness of the meatballs) BAKE OPTION: -assemble on a greased pan, preheat oven to 400, bake for 15-20 min AIR FRYER OPTION: -Spray the air fryer pan with nonstick spray & air fry at 380 degrees for 10-12 min (until the meatballs are cooked through) 
 MACROS PER ONE: 7P / 1C / 2.5F / 55 cals LMK IF YOU MAKE 😘 #highprotein #protein #lowcarb #lowcarbrecipes #highproteinmeals #EasyRecipes #abs #bodyrecomposition #lowcal #lowcalorierecipes #lowcaloriemeals #nutritioncoach #fyp #proteinsnack

How I track macros & stay disciplined while being in a social phase of life ⬇️ First off, i don’t do cheat days or cheat meals, & ultimately believe that my long term success has come from being diligent with my small habits, portion control, & staying protein focused when at home. daily non negotiables: •workout •hydration •supplements •high protein snacks & 30g of protein in the morning post workout!! You can have ice cream on a Tuesday and still hit your goals!! It’s not about eliminating or villainizing a food group, it’s about staying disciplined in areas of your life so you can enjoy fun treats or foods and still hit your goals 👏🏼 Set yourself up for success with REALISTIC goals! If I have a super busy day where I’m out and about, I’m not going to try to hit my macros perfectly. I’m going to make sure I wake up early and go to my workout, drink a ton of water, take my supplements, and stay as high protein and be conscious of staying a little lower carb / lower fat when I’m at home, so I can have more freedom when I’m out and about participating in fun foods with friends or family. Every day is like a little bit of a puzzle, you adjust your expectations with tracking based on your schedule that day. Tracking macros shouldn’t control your life, it should add structure and value to your life. You have to have the right mindset when tracking!!! You can’t look at it with an all in or all out mentality, it has to be something that is flexible. You don’t have to be perfect to see results, you just need to be disciplined in certain areas and CONSISTENT ♥️ supplements: @cymbiotika (link in my bio for all my favs!) greens: @better_daysco (code: HANNAH10) digestive enzymes: @gainsinbulk (code: HANNAH20) nighttime tea: @yogitea dandelion root sleep: @lemme sleep 🫶🏼 #whatieat #fulldayofeating #wieiad #whatieatinaday #highprotein #protein #dayofeating #yum #bodyrecomposition #fatloss #proteinmeal #fyp