Change Your Story Podcast

Do you really need to train five or six days a week to build muscle, lose fat, and see changes in your body? In today's Fit in Five, I'm breaking down how many strength-training sessions you actually need, why more isn't always better, and how to find your minimum effective dose. We'll talk about three full-body sessions, starting with two if you're a beginner, and what to focus on during your non-training days. The takeaway: The best program isn't the one that has you doing the most. It's the one you can consistently commit to. Ask Hannah — Fit in Five Got a fitness or nutrition question? Send it my way! I may answer it on an upcoming Fit in Five episode of the Change Your Story Podcast. 👉 Ask your question here: CLICK HERE Ready to put what you're learning into action? Get workouts, nutrition education, mindset coaching, recipes, tracking tools and community inside The Fit Club. 👉 Join The Fit Club: 7 Day FREE TRIAL

You want to get stronger. You want to look toned. But there's that little voice in the back of your mind saying, "What if lifting heavier makes me too big?" Sound familiar? In this week's Change Your Story podcast, we're kicking off our October fear series by unpacking three common fears women have around strength training: getting too bulky, getting injured, and looking stupid because they don't know what they're doing. We're talking about what it actually takes to build muscle, why your fears might be keeping you from the results you want, and how to start building strength with more confidence and less fear. Because sometimes the very thing we're afraid of is the thing keeping us stuck. 💌 Submit your fitness or nutrition questions https://fitclub.mvt.so/forms/885762 THE FIT CLUB APP | 7 DAY FREE TRIAL https://fitclub.mvt.so/7-day-free-trial-fit-club-app Change Your Food Story | 12 week self paced course https://fitclub.mvt.so/changeourfoodstory 21 Day Gratitude Challenfge | FREE https://fitclub.mvt.so/challenges/october-gratitude-challenge 🤍 CONNECT WITH THE COMMUNITY ❤️ Come hang out with me on Instagram 📸 Instagram: @changeyourstory.podcast @fitclubbabesapp @hannah.dawson.fitness Follow along for daily inspiration, real talk, and updates: YOUTUBE: https://www.youtube.com/@HannahDawson Join a community of strong, empowered women changing their stories together. ⭐ SUPPORT THE PODCAST Love the show? Help us reach more women ready to rewrite their story. ✔ Subscribe ✔ Rate & Review ✔ Share with a friend Your support truly makes a difference. 🥗 Join the 30-Minute Meal Prep Club: REGISTER HERE 📬 GET IN TOUCH 📧 Email: [email protected] 🌐 APP & Website: FIT CLUB APP | HANNAHDAWSON.CA Listening from somewhere fun or meaningful? Tag us and share where you're tuning in from—we love seeing your stories. To your daily dose of empowerment, Hannah Dawson 💛 Fit Mind. Fit Body. Fit Life.

Does Sweating More Mean You're Burning More Fat? | Fit in Five You've probably heard the saying, "Sweat is your fat crying." Heck, I used to say it myself! 😂 But does sweating more actually mean you're burning more fat? And if you're drenched after a workout, does that mean you worked harder or got better results? In today's Fit in Five, we're clearing up one of the biggest fitness myths and talking about what your sweat is actually telling you about your workout. Because here's the thing: Just because you're sweating doesn't mean you're progressing. Got a fitness or nutrition question you'd love me to answer? Submit it using the link in the show notes. Your question might be featured in an upcoming Fit in Five! Fit Mind. Fit Body. Fit Life. Ask Hannah — Fit in Five Got a fitness or nutrition question? Send it my way! I may answer it on an upcoming Fit in Five episode of the Change Your Story Podcast. 👉 Ask your question here: CLICK HERE Ready to put what you're learning into action? Get workouts, nutrition education, mindset coaching, recipes, tracking tools and community inside The Fit Club. 👉 Join The Fit Club: 7 Day FREE TRIAL

Have you ever found yourself in a funk and couldn't quite figure out how to get out of it? I've been there lately. Disappointment, self-doubt, and putting so much pressure on myself that I almost didn't record this episode. Today, I'm sharing what this season has been teaching me about gratitude, self-reflection, and the stories we tell ourselves when life isn't going the way we hoped. Because sometimes we're so busy building the life we want that we forget to recognize the life we already have. What if changing how you see things could change how you experience them? 🎧 Let's talk about it. THE FIT CLUB APP | 7 DAY FREE TRIAL https://fitclub.mvt.so/7-day-free-trial-fit-club-app Change Your Food Story | 12 week self paced course https://fitclub.mvt.so/changeourfoodstory 21 Day Gratitude Challenfge | FREE https://fitclub.mvt.so/challenges/october-gratitude-challenge 🤍 CONNECT WITH THE COMMUNITY 📸 Instagram: @changeyourstory.podcast @fitclubbabesapp @hannah.dawson.fitness Follow along for daily inspiration, real talk, and updates: YOUTUBE: https://www.youtube.com/@HannahDawson Join a community of strong, empowered women changing their stories together. ⭐ SUPPORT THE PODCAST Love the show? Help us reach more women ready to rewrite their story. ✔ Subscribe ✔ Rate & Review ✔ Share with a friend Your support truly makes a difference. 🥗 Join the 30-Minute Meal Prep Club: REGISTER HERE 📬 GET IN TOUCH 📧 Email: [email protected] 🌐 APP & Website: FIT CLUB APP | HANNAHDAWSON.CA Listening from somewhere fun or meaningful? Tag us and share where you're tuning in from—we love seeing your stories. To your daily dose of empowerment, Hannah Dawson 💛 Fit Mind. Fit Body. Fit Life.

Protein is everywhere right now — but how much do you actually need? In this Fit in Five, I'm simplifying protein and covering: 💪 A simple way to estimate your daily protein target 🥩 What 25–30g of protein can look like 🍳 How to spread protein throughout your day 📱 Why tracking can help you understand what you're actually eating Your takeaway: Start with roughly 1 gram of protein per pound of your goal body weight, spread it throughout your day, and focus on consistency — not perfection. Protein is important, but it's only one piece of balanced nutrition. 🎧 Have a fitness or nutrition question? Submit it below for a future Fit in Five! Ask Hannah — Fit in Five Got a fitness or nutrition question? Send it my way! I may answer it on an upcoming Fit in Five episode of the Change Your Story Podcast. 👉 Ask your question here: CLICK HERE Ready to put what you're learning into action? Get workouts, nutrition education, mindset coaching, recipes, tracking tools and community inside The Fit Club. 👉 Join The Fit Club: 7 Day FREE TRIAL