Cadet Hannah Christel Of The US Air Force Talks With


Quick Stats:

Age: 22
Height: 5’4” – 162 cm
Weight: 128 lbs. – 58 kg


How did you get started?

I grew up playing sports and have always been fit. One day, I was looking at my aunt’s Oxygen magazine, and I thought the women in it looked really nice, and I wanted to look like them. That was when I decided to join a gym and get started. I am so glad I made that choice as weight lifting has improved my life in many ways; it has given me confidence and improved my self-esteem.

I was a runner and ate healthy, but weightlifting really transformed my body in a way that running could never have done.


What motivates you to keep going and push harder?

I’m motivated every day to push harder and be better than I was yesterday. I get excited just knowing that I can consistently improve my body by putting in the work.

I’ve always strived to be the best I can be, and weightlifting absolutely allows for that.


What is your workout like?

Currently, I am focusing on the intensity of my workouts as opposed to volume. I believe the level of intensity is more important than the volume of the workout. My routine is constantly evolving.

Full Routine:

Monday: Hamstrings/Glutes

  • Back Squats 5×10
  • Cable Kickbacks 5×10
  • Romanian Deadlifts 5×8

Tuesday: Shoulders

  • Cable Fly 6×8
  • Plate Raises 5×10
  • Handstand Push-Ups 4×8

Wednesday: Quads/Calves

  • Front Squats 5×10
  • Front Rack Lunges 5×10
  • Calf Raises 5×20

Thursday: Active Rest

  • Pilates or Hiking

Friday: Back/Biceps

  • Pull-ups 5×15
  • Bent Over Rows 5×10
  • Seated Rows 5×10
  • Preacher Curls 5×10
  • Chin-ups 5×10

Saturday: Cardio/Abs

  • Running
  • Abs Circuit

Sunday: Rest

  • Recovery


What’s your cardio routine like?

I like to run three times a week. I also walk on the stair climber every day for 20 minutes.


What is your approach to nutrition?

I eat pretty clean and have always stuck to unprocessed foods and lean meats. I’m also a big fan of fruits such as watermelon and bananas.

Daily Diet:

  • Meal 1: Scrambled Eggs, Oatmeal or Fruit Smoothie
  • Meal 2: Watermelon and Almonds
  • Meal 3: Grilled Chicken, Spinach Leaves, Yogurt and Almonds
  • Meal 4: Banana (Snack)
  • Meal 5: Salmon, Brown Rice and Asparagus


What are your best 3 tips for someone looking to reach their goal physique?

  • Be consistent. Consistency is the key to success.
  • Be patient. Improving your body takes time.
  • Don’t let setbacks discourage you. There will always be something that throws you off track; just get back on track and keep pushing forward.


Favorite Quote:

“There is no passion to be found in playing small, in settling for a life that is less than the one you are capable of living.” Nelson Mandela