In this episode of Hey Hana, I’m joined by my husband, Peter Kraus - fitness expert, gym owner, and someone who has spent years helping people build sustainable, healthy relationships with movement.

We recorded this episode with the girls in mind - especially anyone who feels intimidated by the gym, overwhelmed by where to start, or unsure about starting in a gym or with pilates, etc - but it quickly became clear that this conversation is for everyone!

We get into the questions people are asking at the start of the year:
Where do you actually start in a gym routine?
Are classes better than lifting weights?
Is it okay to copy workouts you see online?
What should my daily and weekly schedule be at the gym?
And how can I stick to the basic routines that work for me long-term?

Peter breaks down training in a way that’s grounded, practical, and refreshingly honest - talking about balance, longevity, strength training, cardio, gym intimidation, and why consistency matters more than intensity. Full episode also available on YouTube!

Website: hanaostapchuk.com

Instagram: @hanaostapchuk

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It’s January, and suddenly everyone is telling you how to “own” the year - new habits, new goals, new systems, new you. But what if you didn’t need a total reset to be on track?

In this episode, I’m sharing a softer reframe for 2026: why your life isn’t a checklist, why you don’t have to force a full rebrand in January, and how trusting your timeline can be the most productive thing you do. We talk about urgency, grace, seasons of rest, and why progress is still progress - even when it’s invisible.

Plus, a little life catch-up: I’m 35 today (!!), 30 weeks pregnant, deep in third trimester exhaustion, watching The Traitors, and (yes) I made Peter watch the Taylor Swift documentary.

Website: hanaostapchuk.com

Instagram: @hanaostapchuk

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Hey Hana Hotline: Submit your questions here

One week married and we’re back on the mic from the scene of it all - my mom’s backyard in Florida, where our wedding actually happened!! For this audio-only episode, Peter and I are recapping the entire wedding week and day, from the sunrise ocean dip that turned into an ER trip, to the rehearsal chaos, the surprise gator sighting, and the welcome dinner that made it all feel real.

We get into the details of the morning-of nerves, the kids absolutely stealing the show, and the moment Peter accidentally flubbed our vows. Plus, the sweetest surprise from my mom, the magical moments, what we’d change (almost nothing), and how it feels stepping into married life while very pregnant.

Website: hanaostapchuk.com

Instagram: @hanaostapchuk

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Hey Hana Hotline: Submit your questions here

Friends! In this ep, I’m taking a pause from the holiday chaos for an honest chat about moving through the season when you’re not totally loving it. We talk about comparison, protecting your peace, and why you don’t have to force joy to let the holidays pass peacefully.

I also share a little life update from Florida (pregnancy, wedding prep, and all the in-between feelings), plus answer a Hey Hana question about finding your personal style.

So wherever you are, grab your homemade coffee, pop in your headphones, and listen in before the holiday craze!

Website: hanaostapchuk.com

Instagram: @hanaostapchuk

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In this week’s episode, I’m joined by one of my best friends, Kimmy Donaldson, who just so happens to be two weeks ahead of me in pregnancy. We talk honestly about the first trimester trenches — the “hungover” mornings, constant snacking, peeing every five minutes, weird body changes, pregnancy brain, and the mental load that comes with it all.

We also get into the fun stuff: TV shows that got us through the nausea, what we’re saving to binge postpartum, and the overwhelming world of baby registries and strollers. Kimmy shares about being pregnant after loss, what’s surprised her most, and how her cravings now include clinginess towards the hubs.

If you’re pregnant, hoping to be, walking with a friend who is, or just love a good girl chat, we're hoping this one will help you feel a little less alone through it all.

Website: hanaostapchuk.com

Instagram: @hanaostapchuk

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This week, Hana and Peter catch you up on everything happening behind the scenes - the proposal, their dating story, the baby news, the gender reveal, and how wedding planning is going with one month to go. Equal parts sweet, chaotic, and very us.

Note: You might notice a small audio echo in this week’s episode — an updated version with improved sound is on the way. Thanks for listening and being here with us!

Website: hanaostapchuk.com

Instagram: @hanaostapchuk

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Hey Hana Hotline: Submit your questions here

In today’s episode, we’re talking about the hustle and bustle of the holidays and the tiny slow habits that actually make life feel lighter. I’m one month out from my wedding, deep in my second trimester, forgetting place cards, craving a Christmas tree, and trying to keep my head above water during this beautifully chaotic season.

From cherishing your mornings to tying up one loose end to ending your day with an ounce of reflection - these are the small, sustainable rituals that have been helping me feel human again. If you’re feeling the pressure of the holidays, work, family, pregnancy, wedding planning, or just… life, this one’s for you.

Next week, Peter is joining me on the pod (!!), so send your questions using the Hey Hana Hotline linked below.

Website: hanaostapchuk.com

Instagram: @hanaostapchuk

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Hey Hana Hotline: Submit your questions here

It’s our first episode! Hey, hi, hello - welcome to Hey Hana.
Hana shares why she finally started this podcast, from her years in broadcasting to the side of her life spent quietly mentoring younger girls, and how becoming a wife and first-time mom has deepened her craving for real female connection.

This week’s topic: trusting your timeline.
Hana chats about the mind game of feeling “behind,” how comparison creeps in, why delays often prepare us, and the clarity that only hindsight brings - with stories from her career, past relationships, and the unexpected path that led her to her fiance.

She also introduces the Hey Hana Hotline, where listeners can submit questions about confidence, relationships, friendship, womanhood, career, identity, and everything in between.

If you’ve ever wondered whether you’re late, off-track, or missing something everyone else already has, this episode is your reminder: you’re right on time.

Website: hanaostapchuk.com

Instagram: @hanaostapchuk

Submit your question to be featured in next week's ep!
Hey Hana Hotline: Submit your questions here