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1/25/2015 8:38:26 PM -
Picture Journal: What A Sample Day of My Diet Looks Like (Meals & Times)

What’s Up Next For Hannah?




Hey there! I’m honored and humbled to share my life and training with y’all. I just celebrated the completion of my first full year as a Firefighter in Greensboro, NC, and it’s been filled with excitement! After graduating Recruit school, I set a goal to get back to my former powerlifting numbers of a 450lb Squat, 325lb Bench Press, and 450lb Deadlift- while simultaneously training for the Firefighter Combat Challenge, which has been dubbed “The Toughest Two Minutes In Sports”. It’s been a constant give-and-take to stay strong while training to be explosively fast. I’ve learned a lot along the way, and my training has paid off in dividends!

I competed September 27th, 2014 in full power women’s 148 class powerlifting in Myrtle Beach, SC, where I went 8/9 attempts with a 405lb squat, 290lb bench, and 405lb deadlift, 1100 Total.
It wasn’t my best showing, but it was the first time I’ve competed in over a year and a half, and it was good enough to set all new SPF first place records in the Police & Fire Division.

I also competed October 17th in Montgomery, Alabama in my first-ever Scott Firefighter Combat Challenge. I finished with a time of 3 minutes and 23 seconds, which took Second place and earned a 2014 Top Ten Ranking on the Scott Firefighter Combat Challenge Website.

My goals as of right now are to train hard to regain my 1200lb total in a Powerlifting meet early 2015, then focus my full attention on a sub- 3 minute Combat Challenge time in May 2015. A time under three minutes will put me in the Prestigious Lion’s Den, which is similar to a Hall Of Fame for The Combat Challenge.

I know, I know- Strong AND Fast? Those two together aren’t easy to train for! But with hard work, perseverance and a Strong(Her) attitude, anything’s possible, right?


Celebrations:

On November 6th, 2014 I celebrated Six Years Cancer Free.
An Ovarian Cancer Survivor, I’ve learned that it’s not the Destination that’s important- it’s the Journey. Thank you for sharing mine!

Who Am I… Really?
“I’m Just A Nobody… Here To Remind Everybody… That There’s Somebody… Who Can Save Anybody”



Job 19:25- "But as for me, I know that my Redeemer lives, and He will stand upon the earth at last"


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Today’s Sample Eating Journal!


5 AM:

One scoop 30g Protein + 2 Cups Whole Milk + 1 Cup strong brewed Coffee



If you’ve never mixed coffee in your shake, you’re in for a real treat. I love all things coffee, but I dislike hot coffee, so I brew a strong small cup, then ice it and add to my shake. It’s got the perfect “iced coffee” feel with a protein punch…


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7 AM:

1 cup Egg Whites + 2 TBS Red Palm Oil + 2 cups finely chopped Kale



I know two cups might sound like a lot, but kale shrivels up like Star Jones did after gastric bypass once you hit it with heat. I add my kale to the pan with my Red Palm Oil, and stir fry for a few minutes to wilt it. Then, just pour the egg whites over it and fold like an omelet. I prefer to use Adobo or Cajun seasoning, but hey- do your thang. This is an excellent travel food, can be eaten warm or cold. I had this just before leaving for work, and it was filling enough to keep me from indulging in our tradition of Sunday Saturated Fat Breakfast at the Firehouse-


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9:30am:

1 cup Greek Nonfat Yogurt + ½ cup Whole Milk Cottage Cheese


I eat this once during the day as a snack, and again a few hours before bedtime. Not only does the casein protein keep me from being hungry, but it’s a great source of calcium and protein. I’m not being super picky on the little bit of sugar in this (around 12 grams) since I’m not cutting calories. And if I was cutting calories… I’d probably draw the line here. ‘Cause this tastes like a cheat snack, and I ain’t getting onstage. So there.


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12 PM:

4 ½ Ounces Lean Angus Beef + 2 cups finely chopped Kale + 2 TBS Coconut Oil


I’m in love with this meal. I like to fry the Kale in the coconut oil til it gets crispy like kale chips, then add in my steak at the last possible moment. Meat, man. MEAT…


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3 PM:

1 Can Spicy Tuna + 2 Cheese Sticks


I can, and I do, eat regular “plain” tuna, but these are my weakness. If they weren’t so expensive, I’d eat them all the time. I limit myself to one every few days and just eat the dreaded “plain” tuna on the other days, but man, these are so freekin’ good.

I also love cheese sticks because they’re delicious and they take awhile to eat, which helps the satiety from my tuna kick in and tell me I’ve had enough to eat (even though I’m still thinking of downing an entire half gallon of ice cream…)


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6 PM:

4 Ounces Chicken w/ Spicy Peanut Butter Sauce + ½ cup Brown Rice


Calm down, this isn’t the actual portion size. This photo is from the picture recipe I’ll be posting for tomorrow’s “Minx’s ‘Make-It’ Monday” … so if it looks like something you’re interested in, stay tuned and follow along!


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8:30 PM:

1 cup Greek Nonfat Yogurt + ½ cup Whole Milk Cottage Cheese


Annnnnd here we are again. My favorite snack. This one was actually blueberry, but my guys on shift were starting to look at me funny for taking pictures of everything I was eating.


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The Breakdown:


This is my food intake for today; I’ll go to bed around 10pm, wake up around 5am and do all of this over again. This certainly can and does vary, but for the most part I am pretty consistent with these foods and their portions. This intake is around 3200 calories, give or take. I eat more total food and also more carbs on heavy training days; I’ll do a journal on that soon. Try to remember that none of us are perfect! I’m not making a living on how my body looks (thank the Lord); I’m trying to feed it the fuel it needs to stay strong and capable, while shedding some body fat. For the average person, simply reducing portion sizes and cutting out massive amounts of sugar and/or fat will make a huge difference.


I really hope this was helpful, and please remember that
I love to hear your feedback! !




Nom, Nom, Nom,
Hannah Johnson


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