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Think you need more cardio to lose body fat? Think again! In this week's Fit in Five, I'm sharing how I'd actually build a fat-loss program, why strength training is my starting point, and why doing more isn't always the answer. We're talking muscle, metabolism, daily movement, and the minimum effective dose. Because fat loss isn't about doing everything. It's about consistently doing what matters. 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 👉 Get on the Fit in Five E-mail List ADD ME  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

Introducing She Escaped the Unthinkable and Chose Her Own Beginning from The Oprah Podcast. Follow the show: The Oprah Podcast BUY THE BOOKS! I Choose My Beginning: A Story of Courage and Activism https://amzn.to/4j14o11 The Last Girl: My Story of Captivity, and My Fight Against the Islamic State https://amzn.to/4dwNaVF Nadia Murad was just 21 when ISIS attacked her village in northern Iraq. She was taken captive and endured unimaginable abuse before she escaped and went on to become one of the world's most powerful voices for survivors of genocide and wartime violence. A Nobel Peace Prize laureate and human rights activist, Nadia first shared her experience in her bestselling memoir, The Last Girl. Now, in her new book, I Choose My Beginning, she explores what it means to move forward and build a life beyond her past. Oprah and Nadia talk about the difference between surviving and healing and why she continues to speak out for the victims of the Yazidi genocide who are still missing. Nadia also opens up about finding love, getting married and creating a life that includes both her activism and her own happiness. Human rights lawyer Amal Clooney joins the conversation to talk about their work together seeking justice for ISIS crimes against the Yazidi people. 00:00:00 - Welcome Nadia Murad, author of “I Choose My Beginning” 00:05:40 - Why she chose to speak out 00:08:52 - Nadia wanted to rescue her niece 00:12:00 - Winning the Nobel Peace Prize 00:15:00 - Perceptions of survivors 00:18:00 - Online criticism 00:20:50 - Why Oprah admires Nadia 00:23:20 - Meeting Amal Clooney 00:27:00 - Cases for Yazidi women 00:31:30 - What Amal learned from Nadia 00:35:30 - Life in the refugee camp 00:37:35 - Falling in love 00:41:30 - Thousands of Yazidi people still missing 00:43:45 - The aftermath of war 00:51:00 - Nadia declined an operation 00:53:50 - Survival is not the end 00:56:00 - Building a new life Follow Oprah Winfrey on Social: https://www.instagram.com/oprahpodcast/ https://www.facebook.com/oprahpodcast/ https://www.instagram.com/oprah/?hl=en https://www.facebook.com/oprahwinfrey/ DISCLAIMER: Please note, this is an independent podcast episode not affiliated with, endorsed by, or produced in conjunction with the host podcast feed or any of its media entities. The views and opinions expressed in this episode are solely those of the creators and guests. For any concerns, please reach out to [email protected].

Have you ever stepped on the scale and let one number change how you feel about yourself? What if the real fear isn't the number itself, but the story you've learned to attach to it? In this episode, we're getting personal about body image, weight loss, and the beliefs that shape our relationship with the scale. We're also talking about the science behind weight fluctuations, fat loss, and how to measure progress beyond a number. Because you can want to change your body without making your worth dependent on changing it.     💌 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.

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

What if your struggle with food isn't really about food? In this episode, we're going underneath the behaviour and looking at the beliefs driving it—from "good" and "bad" foods, cheat meals and earning your food, to believing you can't trust yourself around certain foods or that you "love food too much" to reach your goals. Because you don't rise to your goals—you default to your belief systems. We'll talk about food neutrality, self-trust, shame versus curiosity, and why learning to lead yourself instead of control yourself can completely change your relationship with food, your body and ultimately, yourself. Plus, I share how Change Your Food Story can help you do this work with both the practical nutrition strategy and the deeper mindset, emotional and self-relationship work.     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.

How do you know when it's actually time to pick up a heavier weight? In this Fit in Five, I'm teaching you the simple 2X2 method to help you know when you're ready to increase your weights — without sacrificing your form, range of motion, or muscle connection. Plus, I'll show you why progressive overload doesn't always mean lifting heavier and what you can change when you don't have access to heavier weights. Got a fitness or nutrition question for Fit in Five? Submit your question using the link in the show notes! 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 Want a Fit in Five in your inbox every Friday?   Join the Fit in Five Friday email list and I'll send you the newest episode each week so you never miss one.   Quick fitness and nutrition education you can listen to and actually put into practice.   👉 YES! ADD ME TO FIT IN FIVE FRIDAYS 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

What actually happened… and what did you make it mean? Maybe the scale went up. Maybe your body hasn't changed the way you hoped. Maybe you ate the bread, went over your calories, or haven't been as consistent as you thought. Those may be facts. But "my body is broken," "carbs make me fat," "I have no self-control," and "nothing works for me"? Those are stories. In this episode of Change Your Story, we're separating fact from story and looking at how the meaning you attach to food, your body, and your results can influence what you do next. It's time to stop being the narrator and become the detective. Because you can't change a story you don't even realize you're telling.   THE FIT CLUB APP | 7 DAY FREE TRIAL  https://fitclub.mvt.so/7-day-free-trial-fit-club-app Change Your Food Story | Pre-Launch list https://fitclubbbabesapp.myflodesk.com/changeyourfoodstory   🤍 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.

Have you ever thought, "I've tried everything and nothing works for me"? But what if it's not WHAT you're doing… but HOW you're doing it? In this episode, we're looking at why going to the gym isn't automatically the same as training progressively, why eating healthy isn't necessarily the same as eating for your specific goal, and how to stop turning a result you haven't reached yet into a story about what's possible for you. We'll define what "working" actually means, examine the HOW, and find the gap — so you can stop starting over and start seeing things differently. THE FIT CLUB APP | 7 DAY FREE TRIAL  https://fitclub.mvt.so/7-day-free-trial-fit-club-app   🤍 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.

Think eating healthy is too expensive, meal prep takes too much time, or nutrition is just too complicated? In the final episode of my Meal Prep Made Simple series, we're challenging those beliefs and looking at where your time, money, energy and nutrition might actually be leaking. Because maybe you don't need more time, money or motivation. Maybe you need to make taking care of yourself simpler. Listen in, find your one small leak, and let's plug it. LINKS 🥗 Join the 30-Minute Meal Prep Club: REGISTER HERE   🤍 CONNECT WITH THE COMMUNITY Follow along for daily inspiration, real talk, and updates: YOUTUBE: https://www.youtube.com/@HannahDawson  📸 Instagram: @changeyourstory.podcast @fitclubbabesapp @hannah.dawson.fitness 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.   📬 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.

🥗 Join the 30-Minute Meal Prep Club: REGISTER HERE   When nutrition isn't working, what's the first thing we tend to do? Find another plan. Different macros. Cut carbs. Stop eating sugar. Try fasting. Start another diet. But what if the problem isn't the diet? In Part 3 of my Meal Prep Made Simple Series, we're talking about the systems underneath your nutrition — and whether the life you've created actually supports the choices you're trying to make. Because knowing what to do and having a life that supports you doing it are two completely different things. In this episode: Why more nutrition information isn't always the answer How your systems can support you or keep you stuck Why constantly searching for another diet can become a cycle How to make the choices you want to make easier Why you need to plan for your real life — not your perfect day How your environment, fridge, calendar and habits affect consistency Why your systems should work even on your lowest-energy days One simple question to reduce decision fatigue this week Your challenge: Ask yourself: "What decision do I keep having to make that I could make once ahead of time?" Maybe it's deciding on three breakfasts. Preparing tomorrow's lunch. Making a grocery list. Scheduling your workouts. Cooking extra protein tonight. It doesn't need to be complicated. Sometimes you don't need another diet. You just need a better system to follow.   LINKS 🥗 Join the 30-Minute Meal Prep Club: REGISTER HERE   🤍 CONNECT WITH THE COMMUNITY Follow along for daily inspiration, real talk, and updates: YOUTUBE: https://www.youtube.com/@HannahDawson  📸 Instagram: @changeyourstory.podcast @fitclubbabesapp @hannah.dawson.fitness 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.   📬 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.

🥗 Join the 30-Minute Meal Prep Club: REGISTER HERE   When you hear the words meal prep, do you immediately imagine spending your entire Sunday in the kitchen? Multiple recipes. Dozens of containers. Food everywhere. And three hours later, you never want to meal prep again. In Part 2 of the Meal Prep Made Simple Series, we're changing what meal prep needs to look like. You do not need to prepare every breakfast, lunch, dinner and snack for the entire week. Sometimes meal prep simply means doing something today that makes feeding yourself easier tomorrow. In this episode, we're talking about: Why meal prep has become so overwhelming Why you don't need to prepare every meal How to identify the meal that causes the most friction in your week Why breakfast or lunch may be the best place to begin Simple shortcuts that still count as meal prep How to use convenience foods without guilt Why your plan needs to fit your real life What you can accomplish in 30 minutes or less Instead of asking: "How do I prepare all my food for the week?" Ask: "Where does my nutrition usually fall apart?" Then start there. You do not need to prep your entire life. Prep the part of your life that keeps tripping you up.   LINKS 🥗 Join the 30-Minute Meal Prep Club: REGISTER HERE   🤍 CONNECT WITH THE COMMUNITY Follow along for daily inspiration, real talk, and updates: YOUTUBE: https://www.youtube.com/@HannahDawson  📸 Instagram: @changeyourstory.podcast @fitclubbabesapp @hannah.dawson.fitness 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.   📬 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.