Beyond GLP 1: How Body By Hannah Supports Your Journey

Being prescribed a GLP-1 medication can be an important step in caring for your health. But medication is only one part of the experience.

As your appetite, eating patterns, energy, and body begin to change, you may find yourself asking new questions:

Am I eating enough?
Am I losing muscle along with body fat?
Why does my energy feel different?
How should I exercise now?
What does healthy progress actually look like for me?

At Body By Hannah, we provide the coaching and support that happens beyond the medication.

Our role is to help you navigate the physical and practical changes that can accompany GLP-1 treatment so you can feel nourished, capable, strong, and supported throughout the process.

Your progress is more than a number on the scale

Weight loss may include a combination of body fat and lean tissue. Although research generally indicates that GLP-1 supported weight loss comes primarily from fat, some loss of lean mass may also occur.

That is why our goal is not simply to help you become lighter on the scale. We want to help you maintain the muscle, strength, energy, and physical capacity that allow you to live well.

We often refer to muscle as your “metabolic currency.” It helps your body manage glucose, supports your joints and bones, contributes to mobility, and gives you the strength to handle the demands of everyday life. It is also an important reserve for healthy aging and long-term independence.

Preserving muscle is not about appearance alone. It is about protecting the function and resilience of your body.

We use body-composition data to look beneath the surface

At Body By Hannah, we use the InBody body-composition system as part of our ongoing client check-ins.

Unlike a standard scale, an InBody assessment helps us look at estimated changes in areas such as:

• Skeletal muscle mass

• Body fat mass and body fat percentage

• Fat-free or lean mass

• The distribution of lean tissue across your arms, legs, and trunk

• Total body water and fluid balance

• Body composition trends over time

This information helps us have a much more meaningful conversation about your progress.

If your weight is decreasing while your skeletal muscle remains stable, that may indicate that your training, nutrition, and recovery plan is supporting a positive outcome. If your muscle estimate begins to trend downward or you are also experiencing fatigue, weakness, poor recovery, or declining performance, we can respond early and thoughtfully.

We pay attention to how you feel, not only how you measure

The scan gives us useful data, but you are never reduced to a data point.

During coaching, we also check in on:

• Your mood

• Your energy 

• Your strength and workout performance

• Your appetite and ability to eat consistently

• Your sleep + recovery

• Your hydration

• Your confidence and relationship with movement

• Your ability to manage work, family, and everyday responsibilities

These details help us see the fuller picture.

For example, the scale may be moving in the direction you hoped for, but you may be feeling unusually tired or struggling to complete workouts that once felt manageable. You may be getting full so quickly that it is difficult to consume enough protein or other essential nutrients. You may feel unsure about what to eat now that your hunger cues have changed.

These are simply signals that your support plan may need to evolve.

We help you build a fitness plan for the body you have today

Strength training is one of the most valuable tools available during intentional weight loss. It gives your body a reason to retain muscle while helping you build confidence, stability, and physical capacity.

At Body By Hannah, your program is built around your current experience, including your energy, training history, recovery, and any guidance provided by your healthcare team.

Your plan may begin with simple movements and light resistance, or it may involve a more structured progressive program. Either way, the goal is to create an appropriate challenge that helps you maintain or improve strength without overwhelming your body.

We adjust as your needs change. On days or during phases when your energy is lower, we can modify volume, intensity, or exercise selection. When you are ready to progress, we help you do so with intention.

We help you stay nourished when hunger becomes quieter

A reduced appetite can be helpful, but it can also make eating enough more difficult.

When meals become smaller or less frequent, each choice carries more nutritional weight. Protein, carbohydrates, fats, fiber, fluids, vitamins, and minerals all continue to matter, even when you do not feel as hungry as you once did.

Our coaching helps you develop practical strategies for:

• Prioritizing protein and other nutrient dense foods

• Building balanced meals from smaller portions

• Timing food around exercise and daily responsibilities

• Supporting hydration

• Identifying foods that feel manageable when appetite is low

• Recognizing when your intake may not be supporting your energy or recovery

Your doctor manages the medication. We help you build the habits, strength, awareness, and day to day structure that surround it.

The medication may open the door. We help you build what comes next.

If you have been prescribed a GLP-1 medication, you deserve support that goes beyond watching the number on the scale.

You deserve to know whether you are maintaining muscle. You deserve an exercise plan designed around your current capacity. You deserve help navigating quieter hunger signals, changing energy levels, and new nutritional challenges. Most importantly, you deserve coaching that respects your decision and sees you as a whole person.

We assess. We listen. We coach. We adjust.

At Body By Hannah, we help you pursue more than weight loss. We help you build strength, maintain function, support your energy, and create habits that can serve you for the long term.

Because the end goal is not simply a smaller body.

It is a stronger, healthier, more capable life.

If you are using a doctor-prescribed GLP-1 and want expert coaching beyond the medication, Body By Hannah is here to support you. Contact us to schedule a consultation and learn more about strength training, body composition tracking, and whole person coaching.

Finding Your "Why": The Push & Pull of Real Change

Ever feel like you’re stuck in a tug-of-war with your own goals? One day you’re motivated to meal prep, and the next, your old habits are dragging you back to the couch.

Real change isn't just about willpower; it’s about understanding the forces that influence every decision we make. At Body By Hannah, we use the Push-Pull-Habit-Anxiety framework to help you navigate these shifts.

A Practical Scenario: The "Early Bird" Workout

Let's look at Sarah, a client who wants to switch from evening workouts to a 6:00 AM routine. Here is how she breaks down her transition:

• The Push: Sarah is tired of being too exhausted after work to give her training 100%. The "unworkable" part of her old routine is the constant "I'll do it tomorrow" cycle.

• The Pull: She is drawn to the idea of having her evenings free for family and the "win" of finishing her workout before the sun is up.

• The Habit: To make this work, Sarah has to change her late night scrolling habit to support an earlier wake-up call.

• The Anxiety: She worries she’ll be too tired to function at work or that she'll fail and feel discouraged. She has questions about whether her body can even handle heavy lifting that early.

Break Through Your Barriers

By identifying these four areas, Sarah can plan for the "Anxiety" and "Habits" instead of letting them surprise her. Whether you are looking to revamp your nutrition or finally stay consistent in the gym, you need to know what is actually driving you—and what is holding you back. We want to help.

Download our Push-Pull-Habit-Anxiety Worksheet below to map out your own path to success.

Download the Worksheet Here

A Different Way to Think About New Year’s Resolutions

As we approach a new year, conversations around New Year’s resolutions start popping up everywhere—what we’re going to quit, cut out, restrict, or finally “get under control.” This was the conversation I started having with my husband as we boarded our holiday flight this week.

And while reflection is valuable, I want to offer a slightly different perspective as you think about 2026.

If you choose to make a resolution this year, I believe it can be far more powerful and far more sustainable, to focus on something you want to ADD, rather than something you want to eliminate.

Why Adding > Eliminating

Elimination-based resolutions often come from a place of frustration or self-criticism:

• “I need to stop being inconsistent.”

• “I need to quit sugar.”

• “I need to stop missing workouts.”

These goals aren’t wrong, but they can feel heavy and hard to sustain. When we focus only on what we’re trying to remove, we don’t always give ourselves a clear path forward and personally, this approach has always made me want to rebel! Maybe a personality trait?

Addition-based intentions, on the other hand, are rooted in growth and support:

• Adding movement that feels good

• Adding structure to your week

• Adding moments of care, fuel, or recovery

Instead of asking “What’s wrong with me?”, we ask:
“What would support the version of me I’m becoming?”

The Power of Action-Based Intentions

One of the biggest reasons resolutions fail is that they’re too broad or elusive:

• “Get healthier”

• “Be more consistent”

• “Take better care of myself”

Good intentions—but hard to act on.

For an intention or habit to actually stick, it needs to be:

• Specific

• Actionable

• Repeatable

If you can’t clearly answer “What does this look like on a random Tuesday?”, it’s probably too vague.

How to Create a Habit That Actually Sticks

Here’s a simple framework you can use when setting an intention for 2026:

1. Choose One Thing to ADD

Ask yourself:

• What would make my days feel more supported?

• What’s one small behavior that would positively impact my energy, consistency, or mindset?

Examples:

• Add two strength sessions per week. Figure out what days and times that would be possible.

• Add a 10-minute walk after dinner

• Add 30 grams of protein to breakfast.

• Add a consistent bedtime routine

2. Anchor It to an Existing Routine

Habits stick best when they’re attached to something you already do.

Instead of:
“I’ll stretch more.”

Try:
“After I brush my teeth at night, I’ll stretch for 5 minutes.”

Instead of:
“I’ll move more.”

Try:
“On Mondays and Thursdays, I’ll attend class or complete my workout.”

3. Keep It Intentionally Small

You don’t need a complete life overhaul on January 1st.

Small actions done consistently > big actions done occasionally. One of my clients shared with me that her 2025 resolution was to make her bed every morning. A small task that really had a huge mental impact on her over the year. She was able to stick to this new habit and feels great about her accomplishment!

If it feels almost too easy, you’re probably doing it right.

4. Measure by Follow-Through, Not Perfection

Success isn’t:

• Never missing a workout

• Eating “perfectly”

• Staying motivated all year

Success is:

• Returning after a missed day

• Keeping promises you made to yourself more often than not

• Building trust in your own consistency

A Gentle Reminder as You Enter 2026

You don’t need to become a new person this year.
You don’t need to “fix” yourself.

You might just need to add one supportive habit that makes showing up feel more doable.

At Body By Hannah, we believe progress is built through intentional action, consistency over intensity, and habits that fit into real life—not against it.

If you choose a resolution for 2026, let it be something that adds strength, structure, or care to your life. And remember—you don’t have to do it alone. 💛

Consistently Good

My tennis coach told me recently that it looked like one of my biggest hurdles I needed to get over is not letting one bad shot ruin the next 5-10 minutes of my game. The inability to leave the mistake behind and stay present in the now, is costing me the match. Why in the world should I expect to be perfect in every moment of every game. That’s unrealistic, right? In the two-plus decades of his professional career, tennis legend, Roger Federer won nearly 80% of his matches. But when broken down by point by point, his percentage of wins drops down to 54%. One of the greatest tennis players in history won barely more than half of the points he played. It appears that being consistently good can be a roadmap for success.

Consistently good vs. perfect

Do we expect too much from ourselves? When we aren’t perfect, is it too easy to throw in the towel and give up? Do we believe that we can actually achieve great things simply by being consistently good?! No one wants to be mediocre at something, but maybe being mediocre over time is actually the best thing for us.

Achieving any goal will require facing challenges, having setbacks, and moments of self-doubt. It’s unrealistic to expect perfection every single day. Learning to be consistently good is the most effective strategy for ultimately reaching your goals.

Why consistently good is a better strategy for reaching our goals:

1. Reduces Pressure: Striving for perfection can create immense pressure and stress. By aiming to be consistently good, you allow yourself room to grow and make mistakes without feeling like a failure.

2. Builds Sustainable Habits: Perfection is often unsustainable, leading to burnout. Consistency fosters habits that are realistic and maintainable over the long term.

3. Encourages Progress Over Perfection: Small, regular improvements accumulate over time, leading to significant progress. Consistently good efforts compound into success more reliably than sporadic attempts at perfection.

4. Increases Enjoyment: When the pressure to be perfect is removed, the process becomes more enjoyable. This enjoyment can motivate you to stick with your habits and goals.

5. Promotes Learning and Adaptation: Mistakes and imperfections are valuable learning opportunities. Consistent effort allows you to adapt and improve, while perfectionism often leads to stagnation.

So how do we establish consistency:

1. Set Realistic Goals: Break your larger goal into smaller, achievable tasks. This makes it easier to maintain consistency and measure progress without the burden of perfection.

2. Be Flexible!: Develop a daily or weekly schedule that incorporates time for working on your goal. A flexible routine helps you adapt to life's unpredictabilities while staying consistent. You may need to modify the task or pivot and do something different.

3. Use Reminders and Tools: Utilize calendars, apps, or alarms to remind you of your tasks. Tools like habit trackers can help visualize your progress and keep you motivated. This is what we love about our BBH Fit Coaching App!

4. Stay Accountable: Share your goals with friends, family, or a mentor. Our BBH clients know better than anyone that their weekly training sessions with their trainers help them best stay accountable and provide much needed encouragement.

5. Start Small and Grow: Begin with small, achievable tasks to build momentum. Gradually increase the difficulty or time commitment as you become more consistent.

6. Celebrate Small Wins: Recognize and celebrate your progress, no matter how minor. This positive reinforcement encourages continued effort and consistency.

Takeaway:

Embrace imperfection. Accept that mistakes are part of the journey. Notice them. and have a plan for moving forward. Consistently good rather than perfect is a mindset that reduces pressure, builds sustainable habits, and fosters progress. By establishing consistently good habits and following through with the next steps, you can reach your goals and even surpass them. Embrace the power of consistent goodness, and watch as it propels you toward success in every endeavor.