Hannah Pointer

all my favs are linked in my Amazon ! #castoroil #routine #morningroutine #routineaesthetic #orangecounty #highprotein #bloating #digestion #debloat #bloat #fyp #fypシ

💀💀💀anti run club lmao #Running #fypシ #fyp #fypシ゚viral #orangecounty #cardio #workout #Fitness #workout

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

LOW CARB / HIGH PROTEIN ITALIAN CHICKEN SALAD 27 grams of protein & 164 cals per cup!!! YOU GUYS THIS IS SO GOOD. gluten free, quick, high protein, & high volume ‼️ recipe & macros ⬇️ Chop everything into small pieces & combine into a bowl! 14 oz shredded chicken (you can shred a rotisserie chicken, use canned chicken, or boil chicken breasts and shred it yourself) 40g chopped pepperonicini 15g of pepperoncini juice 60g chopped marinated artichokes (drained) 60g chopped roasted red pepper (drained) 75g chopped hearts of palm 30g sundried tomatoes 70g chopped red onion 50g plain 0% greek yogurt salt & pepper to taste 60g Italian dressing (bolthouse brand) ✨Mix everything together✨ MAKES 5 CUPS macros per one cup: 27P / 5C / 4F / 164 cals #highprotein #fyp #iifym #protein #highproteinmeals #lowcarb #lowcalorie #lowcarbrecipes #highproteinrecipes #yum #abs

www.macrohabits.com #whatieatinaday #wieiad #fulldayofeating #highprotein #protein #proteinshake #iifym #caloriedeficit

WIEIAD IN A CALORIE DEFICIT, HIGH PROTEIN ⬇️ allll the details below!!! HAIR: I see @kenzdavis_ in Orange County!!!! for custom plans, 1:1 coaching, & workout programs, visit: www.macrohabits.com ♥️ Workout: currently doing my 6 week strength + sculpt! (Dumbbells, bands, cables, a few machines) All my programs are 🔗 in my bio :) Pre workout: @pwdrs NO SUCRALOSE‼️ (I love the sour gummy, rainbow candy, & frost bite flavors) code: ‘MACROHABITS’ Post workout: I try and get in around 30g of protein!!! Protein is the main character in every single one of my snacks & meals! It keeps me full, satiated, & on track with hitting my macros. COFFEE: 2 pods, 3 stevia, whole milk, one scoop of neutropic creamer from @cymbiotika Supplements: all my Cymbiotika favs are 🔗 in my bio! Protein bar choice of the day: @g2gbar (code: ‘MACROHABITS’) I wanted a higher calorie / nutrient dense protein bar to keep me full through my hair appt! I love having a variety of bars with different macro counts to set me up for success depending on my day. Hair appt snacks: I am obsessed with jerky & love @lineageprovisions (code: ‘HANNAH10’) Greens: @better_daysco (code: ‘HANNAH10’) Pre dinner snack: Greek yogurt cottage cheese bowl: just posted a reel on this with the recipe + macros :) Dinner: chicken, cottage cheese, avocado (I love these gluten free pretzels- I get them from sprouts) Protein shake details: 150g ice 6oz milk One scoop of @activestacks chocolate protein powder (DF/GF) code: ‘HANNAH-10’ 10g Ghirardelli chocolate chips OBSESSED w/ @pwdrs snooze chocolate caramel hot chocolate (helps you sleep, contains electrolytes, magnesium, & is 20 calories per scoop) code: ‘MACROHABITS’ www.macrohabits.com #whatieatinaday #wieiad #caloriedeficit #whatieat #fulldayofeating #abs #weightloss #weightlossjourney #iifym #highprotein #bodyrecomposition #reversediet #reversedieting #trackingmacros #macros #workout #toned #abs #lean #bodyfat #leanmuscle #orangecounty

‼️MY TOP BLOATING TIPS‼️ Castor oil patch: (everything is 🔗 in my Amazon storefront under “castor oil”) Heating pad: I love putting a heating pad over my castor oil patch for 15-20 min at night! It relaxes my stomach muscles and stimulates the castor oil. It also helps reduce inflammation in the abdomen area. Water intake: ensuring that you’re hitting your water goal is a GAME CHANGER for digestion & bloating. I am for a gallon per day! Water facilitates the movement of food to move smoothly through the system, and prevents constipation which is a major contributor to bloating; dehydration can disrupt the digestive process by slowing down the movement of food and causing imbalances in electrolytes, leading to discomfort and bloating.  SLEEP: sleeping is so important for recovery, inflammation, and overall health & wellness. when I don’t get enough sleep I notice I am puffy, inflamed, my food cravings are high, and I feel a lethargic / unmotivated feeling. Prioritizing sleep is so important & when I’m getting 7-9 hours of sleep a night, I notice my body is tighter, more refreshed, and less inflamed. Track Trigger Foods: Keep a food journal to identify which foods might be causing bloating. Common culprits of this can include beans, lentils, heavy dairy products, oils, artificial sweeteners, and cruciferous vegetables like broccoli, kale, and cabbage. Herbal Teas: Peppermint, ginger, dandelion root, turmeric, or chamomile teas can help soothe the digestive system and reduce bloating. (My favs are 🔗 in my storefront) Lemon water: warm lemon water in the morning can stimulate digestion & detox Be Aware of Artificial Sweeteners: Some artificial sweeteners, like sorbitol, sucralose, and mannitol, can cause bloating and gas. Check food labels to avoid these if you're sensitive! I am sensitive to sucralose but have zero issues with stevia. Proper supplementation: Probiotics can help balance gut bacteria, potentially reducing bloating and improving overall digestion (my favorite is linked in my Amazon storefront) I also love the Cymbiotika one. Foods that contain natural probiotics: yogurt, kefir, kimchi, sauerkraut, sourdough, cottage cheese, fermented vegetables, & apple cider vinegar Digestive enzymes: I love the Athlete Digestive Formula from GainsinBulk (code: HANNAH20) & bloat capsules from Arrae to have on hand for dinners out, high protein meals, and vacations! Stomach massage: Massage your stomach from right to left. Start on the right side of your stomach down by the bone of your pelvis. Rub in a circular motion lightly up to the right side till you reach your rib bones. (I like to do this in the sauna) #bloating #bloat #bloatingtips #bloated #inflammation #orangecounty #castoroil

MY GO TO HIGH PROTEIN SNACK OR TREAT🤩 30g of protein & under 300 cals!!! don’t knock this until you try it! even if you don’t like cottage cheese… lol it mixes in nicely w/ the greek yogurt and loses the classic cottage cheese flavor! It bulks up the volume & protein 🔥 I eat this once day at some point :-) it’s the perfect high protein snack or dessert depending on what you’re feeling. I also love catalina crunch cereal! It’s gluten free & has great macros :) RECIPE + MACROS ⬇️ -100g low fat cottage cheese (I loooove the good culture one) -one single serving chobani zero sugar greek yogurt -one stevia packet to sweeten it -50g blueberries -15gof Catalina crunch chocolate peanut butter (gluten free) -10g Ghirardelli mini chocolate chips Macros for my bowl: 30P / 26C / 7.5F / 292 cals LMK if you try it!!! #protein #highprotein #highproteinmeals #proteinsnack #healthy #iifym #abs #postworkout #proteintreats #treat #yum #tastetest #orangecounty

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

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

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

protein!!!!!!! @Lineage Provisions code ‘HANNAH10’ #protein #iifym #trackingmacros #highprotein #highproteinmeals #proteinsnack #caloriedeficitmeals #snack #fyp #orangecounty

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

IN N OUT ORDER 🤭 35g protein yesssss pls save this vid for your next in n out run!! order & macros ⬇️ 3x1 tomato wrapped (3 pattys & 1 slice of cheese) No spread / sub mustard Add sliced raw onion Add chopped chilis 35P / 4C / 23F / 360 cals #innout #innoutburger #lowcarb #lowcalorie #caloriedeficit #fastfood #highprotein #FastFoodReview #protein #healthy #lunch #tastetest #macrofriendly #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

IT’S BEEN A MINUTE 🤤 Venti cold brew 2 pumps of mocha 2-3 stevia packets Splash of half & half Macros: 3P / 14C / 7F / 130 cals #starbucks #starbucksdrinks #icedcoffee #lowcalorie #lowcal #lowcarb #caloriedeficit #iifym #trackingmacros #macros #macrofriendly

‘WIEIAD’ HIGH PROTEIN 🫶🏼 Wrapping up the final few weeks of my cut 🙌🏼 for custom plans & 1:1 coaching, you can fill out the link in my bio or visit my website! www.macrohabits.com @pwdrs pre-workout: (I love the sour gummy flavor) code: ‘MACROHABITS’ Workout split: •45 min lifts 5 days a week: 6 week strength & sculpt (program is 🔗 in my bio & on my website) •Lagree Pilates 3-5 days a week •Outdoor walks for my cardio All the workouts I do are VERY low impact. I am rarely sore and really focus on consistency with my workout split over pushing myself too hard in a workout. I lift higher rep / lower weight, & really focus on mind to muscle connection in whatever workout I’m doing. POST WORKOUT: I try and get 30-40g of protein in the morning to set my day up for success 🙌🏼 one egg, egg whites, mushrooms, onions, avocado, & a little greek yogurt. I also love incorporating @kettleandfire bone broth in the mornings for a boost of protein & collagen. SUPPLEMENTS: all my fav @cymbiotika products are linked in my bio! PROTEIN BAR: I loooove the @rawrorganics bars 😍 they are DF, GF, & have extremely clean ingredients. They’re made fresh & sent to your house cold! I honestly love all the flavors but If I had to choose one I would choose the dark chocolate & pb or cookie dough one. (you have to keep these in the fridge and eat them right when you take them out or they will get crumbly) (code: ‘MACROHABITS’ saves you) MEAT STICKS: I always keep these in my purse!!! They are the best low calorie / high protein snack. My fav ones are lineage (online only), primal kitchen, nick’s sticks, & archer farms (I get all mine from Sprouts) SNACK PLATE: Beets: one of my favsss! Anti inflammatory, low calorie, & contain fiber + folate Low-fat cottage cheese: Good Culture or Nancy’s Probiotic are my fav ones Deli turkey: I love the reduced sodium or cracked pepper Pretzels: GF Stellar Pretzel Thins from Sprouts Continued in the comments ⬇️ #whatieatinaday #highprotein #protein #wieiad #fulldayofeating #bodyrecomposition #caloriedeficit #trackingmacros #weightlosstips #losefats #leanmuscle #muscle #abs #workoutsplit #workoutroutine

FULL ‘WIEIAD’ WHEN I HAVE A FUN DINNER THAT NIGHT! (tracking my protein throughout the day, & then intuitively eating in the evening) ALL MY TIPS ⬇️⬇️⬇️ save this video for the next time you have fun dinner plans but want to stay feeling good when it comes to bloat, intuitive eating, digestion, & ultimately staying on track :) MOVEMENT: getting your workout done is going to release those good endorphins that make you feel accomplished, motivated, and on track. I don’t do anything excessive on days I know I have dinners out, but you could always add in 15-20 min on the stair master or an outdoor walk at some point in the day to boost your TDEE! WATER: this is so simple but so overlooked! Staying hydrated keeps your cravings in control, digestion regular, improves bloating, excretes toxins, & helps eliminate future water retention that can happen from higher sodium meals. I try and hit my gallon before the dinner 👏🏼 SUPPLEMENTS: when I take my supplements I feel better & feel more motivated to stay disciplined and on track throughout the day. The supplements I take also help with digestion, immunity, bloating, and inflammation. DON’T INTENTIONALLY NOT EAT: before tracking macos, I would try really hard to not eat throughout the day when I knew I had a fun dinner out to try to save room for the calories. This is at a time when I had an unhealthy relationship / perspective with food. I just remember going to the dinners and being absolutely starving and eating everything in sight and then feeling sick after. It was a horrible cycle and didn’t do anything good for me mentally, emotionally, or physically. Make sure you’re fueling your body throughout the day, having a good high-protein breakfast, and choosing good healthy options to fuel your body before the dinner so you never go into the dinner starving! PROTEIN: Protein helps you feel full and reduces hunger spikes & cravings. It can also increase your metabolism, which can help you burn calories more efficiently 🙌🏼 it has the highest thermic effect & is vital for body recomp. Stay as protein focused as possible when you are in control! STOP WHEN YOU ARE FULL: I don’t do cheat days or cheat meals. No food is ever “off limits” for me, I just follow the golden rule of portion control & stopping when I’m full! IMO this is all about discipline, not restriction. LEMON WATER AT DINNER: I don’t drink alcohol & will always order a warm or cold lemon water at dinner to help relieve potential heartburn, bloat, & provide my body with something that contains anti-inflammatory properties. DIGESTIVE ENZYMES: I take 2-3 before or after the meal! GainsinBulk Athlete Digestive Formula from (code: HANNAH20) TEA AT NIGHT: I love a ginger or peppermint tea to soothe my stomach & help w/ digestion. (favs are 🔗 in my Amazon storefront) LOW CAL SWEET TREAT: you guys know I’m obsessed w/ PWDRS chocolate caramel hot chocolate! Contains electrolytes, magnesium, helps you sleep, & is the perfect little late night treat 🫶🏼 (code: MACROHABITS) #whatieatinaday #fulldayofeating #wieiad #iifym #highprotein #abs #tips #bloating #inflammation #bloat #protein