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Hannah Boardman- Women’s Coach & Sports Nutritionist

@_hannahboardman

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🏋️‍♂️Train for performance.
❤️‍🩹Heal from food restriction.
⛽️Eat to fuel.
Enquire for online coaching via the link below

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I’m Hannah! Coach and Sports Nutritionist. The girl behind HB Coaching!

Swipe across to see my story, who I work with, my qualifications and experience and some random facts about me.

Thank you for being here! by @_hannahboardman

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4 months ago

Ways to work with me for 1:1 online coaching.

Ready to start? Click the link in my bio to enquire. by @_hannahboardman

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4 months ago

See what my clients have to say about their experience with working with me and their stories!

Dm me or enquire through the link in my bio for 1:1 coaching. by @_hannahboardman

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4 months ago

None of my clothes fit me…

Over the past year I have gained 13kg which was something that I chose to do and needed to do.

I’ve lived in track pants and hoodies all winter and over the weekend I tried on some of my summer clothes and basically everything is too small…

When I was trying stuff on and this was happening, I kind of laughed about it because to me now, this doesn’t bother me.

Clothes are meant to fit you, not the other way around and when you think about it logically, everyone outgrows clothes naturally!

But, there is a past version of me that would have spiralled over this. I also would have engaged in behaviours like reducing my food intake or increasing my movement to make myself ‘feel better’.

Healing my relationship with food has allowed me to not react like that over something so normal!

If something like this would spiral you, always remember your body is allowed to change and it just be something that is a normal thing to happen with no attachment to it. No need to undo it, no need to spiral❤️‍🩹 by @_hannahboardman

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2 hours ago

Lots of FUELLING going on from the HB Coaching girls⛽️🙌🏻

For 1:1 coaching, enquire through the link in bio by @_hannahboardman

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2 days ago

These are the 3 things i do before every training session. They set me up for my session!

1: ⛽️ I always eat before training- I train in the early morning so a pure carb snack of rice cakes and honey is my go-to and has been for years! Fasted training is an absolute no in my world and should be in yours too if you want to perform well! I also have coffee with this snack. Caffeine delays the onset of fatigue when training but I mainly have it because I just love a coffee in the morning!

2: 📖 I write my session in my training book- Before I start, I write my session down. Personally I love writing my sessions down so I can scribble my numbers, notes to myself and anything else down on the paper.

3: 🏋️‍♀️ I do a general warm-up- I always do warm-up sets before lifts but a general warm up/ mobility flow is key for me before starting any part of my training. This is different each day and depends what i am training but it is usually 2mins cardio and mobility and movement of the areas im targeting. This gets my body ready.

Do you do anything before your training sessions to set yourself up? by @_hannahboardman

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5 days ago

📣🍎🫐🍫🍰Food noise is like that annoying little voice that won’t fuck off no matter how much you want it to…

I get it and I have been there.

Here are 3 strategies you can use when food noise is loud⬇️

1- Change your environment: go for a walk up your driveway, sit in your backyard, move into a different room, go for a drive, go to the shops… get out of the space you are in when the noise is taking over and it will help shift this and dim it down.

2- Talk to yourself out loud: actually saying things out loud helps you to get it out of your head.

3- Ask yourself “have I eaten enough today?” Food noise is often loudest when you’re under-fuelled. When your body is in need of food, it heightens the desire and thoughts towards it which would increase your food noise if you hadn’t eaten enough.

If you need 1:1 support with navigating this, enquire for coaching through the link in my bio. by @_hannahboardman

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6 days ago

Doing one grocery shop a week where I get everything I need for my meals and fuelling is non-negotiable for me 🛒🙌🏻

A lot of women I speak to think they need to train harder to see better results, but if you’re not fuelling your body properly, you’re making it harder to train with intensity, recover, perform and get the most out of your training.

I’m a very basic eater but I prefer it that way. I like my meals simple, easy and without heaps of ingredients or meals that take ages to make. I love meals out and takeaways when they happen, but for the most part, I thrive off routine and structure during the week with my nutrition🙌🏻

This is what I got for this week ⛽️⬇️

Carbs 🍚🍯 - Rice cakes, honey, oats, potato (and I already had basmati rice at home)

Proteins 🥩🍗 - Plain @chobaniau yoghurt (I love it and eat at least 2 x 900g tubs a week!), chicken breast, extra-lean beef mince, tuna and barramundi

Fats 🥜🧀 - @lindt_au dark chocolate, @picspeanutbutter peanut butter and feta

Fruit, veg and salad 🫐🥦🥒 - Blueberries, beans, broccoli, spinach, cucumber, capsicum and beetroot

I always use seasoning like S&P and tomato sauce on my meals but i don’t need to buy them every week!

Fuelling properly starts requires you to be prepared!

Have you got your food for this week? If not, this is your sign to do it and set your nutrition up for the week!

#nutrition #sportsnutrition #groceryhaul #fuelyourbody by @_hannahboardman

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7 days ago

Bits a pieces from the past couple of weeks!

⛽️ The elite pre-training fuel
💛 Yellow is my favourite colour
🛒 The only reason I like grocery shopping
🪏 Bury me with custard
😇 The amount of time I see 111… you can’t make this up!!
⛽️ Meal prep
💻 I love my job so much and the HBC team are the best
👀Tables are overrated
🍔 @grilldburgers please bring back the original sweet potato fries
🍦Broke my @iloveyochi cherry
❤️The love of my life
🏋️‍♂️Training
💗 Grandma wrote this for me so I can remember to do it and say it to myself
🍗Saturday night family dinner and me sleeping peacefully after having custard
😂The next days aftermath by @_hannahboardman

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8 days ago

- I review my training program on a Sunday and usually the day before the session too so i know exactly what i am doing.
- I keep a training book with all my sessions in it and i use it to write in every session. I prefer scribbling my numbers and tracking it on paper!
- I track my training so i can continually progress
- I take rest days and have active recovery days in between my heavier training days.
- I don’t skip the hard sessions, cherry pick or complain when something is there that i don’t like or want to do. If it’s in the program, i’m doing it.
- I hit my macros and plan what i am eating so i don’t fall short. I rarely skip meals because it leaves me feeling shit when i do and my training suffers.
- I eat to fuel my body and I adjust my needs depending on what i need (eg: if my training goes up, so does my food)
- I hydrate
- I prioritise my sleep

These things done consistently is what keeps me locked in with my training and nutrition 🔐

Is there anything that you do that keeps you locked into yours? Comment below⬇️ by @_hannahboardman

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12 days ago

One of my clients has a family member who brings her food regularly because they work at a grocery store.

She currently follows a meal plan and is working on healing her relationship with food.

It’s important to me as a coach to educate and guide her on how to navigate this situation, for two reasons⬇️

1. When food is off limits and a “no,” it heightens the desire for it and the food noise. Have you ever noticed that when you say no to a food, it’s all you want? With my client, we navigate this by her eating to her plan AND allowing herself some of what they bring. Sure, she may eat something off her plan, but it’s important and part of a normal life situation where food is brought and shared. That’s real life, and her meal plan needs to be able to hold real life, not fall apart the second it shows up.

2. This is teaching her to scrap the all-or-nothing with food. It’s not “meal plan” or no treat, or “treat” and screw the meal plan which is exactly what it was like for her in the past. Now it’s normal and a little bit of the “treat”...because both can be included and are part of having a healthy relationship with food!

This is what a meal plan is actually meant to do… give structure but not create fear around the food that falls outside of it, feel restricted by it or feel the need to say no to anything outside of it.

If you want that for yourself too, comment READY and let’s chat! by @_hannahboardman

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14 days ago

Your pre-training nutrition doesn’t need to be complicated. How much and what you eat will depend on how much time you have before your session.

Not sure what to have? This will help!

And don’t forget to save this post for your next training sessions fuelling📌✅⛽️🏋️‍♀️

⏰ 30–60 mins: eat a carb based snack high in easy to digest carbs.

⏰ 1–2 hours: eat a slightly larger snack or small meal that is high in easy to digest carbs with a small amount of protein and minimal fat and fibre.

⏰ 2+ hours: You have plenty of time to digest, so eat a more balanced meal with carbs, protein, fats and fibre.

So next time you’re wondering what to eat before training, choose an option based off how long you have!

For 1:1 nutrition coaching, enquire through the link in my bio! by @_hannahboardman

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15 days ago