Hannah Atkinson Coaching, Woking (2026)

12/06/2026

Your Friday reminder: the goal isn’t to be ‘good’ all week and lose control at the weekend. The goal is to create a lifestyle you can actually enjoy.

A meal out won’t ruin your progress. Missing one workout won’t ruin your progress. Giving up because it wasn’t perfect will.

The women who stay in shape aren’t perfect Monday-Friday and then ‘fall off’ at the weekend. They know how to enjoy themselves, get back to their routine and keep showing up.

If you need support with this, get in touch.
DM ‘READY’

The SculptHer Method
No more Monday start overs 🤍

11/06/2026

8 Cheat Codes I wish I knew in my 20’s as a woman in her 30’s 👇🏻

1. Trust your intuition rather than doubting it. If something feels off, it probably is. Don’t wait for proof. ❤️‍🩹

2. Ditch the 10 minute snooze - that 10 minutes can change your whole morning from a relaxed getting ready to panicking and rushing out the door, which then affects your whole morning! ⏰🔕 I set two alarms 1 minute apart so it feels like a mini snooze but you don’t lose too much time!

3. Putting your phone out of reach or in a different room when you need to get stuff done or when you get into bed at night - it stops the doom scrolling and let’s you be productive or catch more Zzz 😴💤

4. Turn notifications off on your phone - they are a huge distraction. You control when you see messages, which keeps you calm 🙏🏻 Nothing worse than seeing an email or notification pop up that you’re not prepared to see! 📱📴

5. Walk or drive with no music or podcast on occasionally… just quiet time. It allows you to pause and actually process thoughts. If we are always distracted, we never really get in touch with how we are feeling. In a world where we are always consuming, this really is so beneficial to recharge too. 🎧

6. Pay more attention to your energy and your nervous system when you see people - How do they make you feel? Don’t give people your time who drain you. Spend more time with people who inspire you and remove or create boundaries with those who drain you 🪫

7. When you feel stressed or need to wind down, stretch for 5-10 mins or go for a little walk instead of reaching for a sweet fix . Stretching or walking calms your mind and relaxes your body. 🧘🏼‍♀️

8. Keep a water bottle on you like it’s your phone. My advice to my girls! Hydration fixes more problems than you think! (Fatigue, skin, cravings & mood). 💧

08/06/2026

The truth about SKINNY FAT… Let’s talk about it…

A lot of my clients come to me saying they feel ‘skinny fat’ a term used to describe someone not actually overweight but lacking muscle, feeling soft and with higher body fat %

I was also the same when I started out…

❌I lacked structure in the gym - I did random workouts or classes and prioritised cardio with the main focus of burning as many calories as possible - not a good goal to have.

❌I didn’t track macros or even consider my protein intake.

❌I didn’t monitor water intake and I ate more processed foods / alcohol, which caused water retention.

If this sounds like you… here’s how you can turn it around ⬇️

✅Follow a structured Weight Training plan and apply progressive overload - gradually up the weight and intensity over time. 3-5 times a week is ideal but if you’re a busy woman who can only commit to 2 sessions a week - that’s ok. It’s the consistency that matters ✨

✅Be mindful of alcohol and processed foods. You don’t have to cut it all out but be mindful of the toxins that will accumulate in your body.

✅Track your macros! Not just calories. Often when girls come to me their fat & carb macros are too high and protein is too low. Protein should be around 30% of your calories or 0.8g - 1g per 1lb of Bodyweight as a guide.

✅Set your calories in a slight deficit or even maintenance calories works for some!
In this process you may not see big changes on the scales but your body will look and feel very different. Photos are your best form of progress here. This is because muscle is denser than fat.

If you’re ready to transform your body composition (build lean muscle and reduce body fat) ⬇️
Get in touch via DM with the word ‘TONE’ 🫶

07/06/2026

Summer plans getting in the way of your routine?
Here’s what to focus on this week →

Adjust your expectations, not your commitment.
You don’t need to quit, you just need to adapt ✨

Save for later 💚

Address

Woking

Website

https://hannahatkinsoncoaching.co.uk/

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