Weight Loss Challenge - 4 kgs 4 weeks

Heya,

Celebrations are over and I feel great posting a diet chart as we have been splurging and now it is time to tighten the belt. Since no one likes to gain weight post celebrations, here I am with—-

IWB 1 Month 4 Kgs Weight Loss : Diet Plan Week 3

This week is going to be strict but you can tweak the plan as per your convenience.

Some tips –

1. Increase antioxidants this week. This would ensure that your metabolism is great and fat burning too.

2. No roti/rice during dinner this week. Have any egg dish or any protein-rich meal. Avoid carbs in dinner as much as possible. You may choose any protein recipe from here.

3. Drink a lot of water.

4. No cheat meal this week.

Let’s begin –

IWB 1 Month 4 Kgs Weight Loss : Diet Plan Week 3

IWB 1 Month 4 Kgs Weight Loss : Diet Plan Week 3

IWB Challenge Week 3 Day 1

7:30 AM Half lemon in 1 glass luke warm water + 10 almonds
8:30 AM 3 Egg Whites
8:30 AM Half cup muesli + 1 bowl skimmed milk
9:30 AM Tea/Coffee without sugar
11:30 AM Apple
1:00 PM 1 plate of salad + 1 bran chapatti + 1 bowl of any veggie+ 1 bowl of Daal + 1 cup curd
4:00 PM Tea/Coffee without sugar + 2 Marie Biscuits
6:00 PM Fruit Salad( you can also have any 1 fruit)
8:00 PM 1 plate of green salad
8:30 PM Home made vegetable soup(any) + sauteed veggies. Recipe here
10:00 PM IF hungry, 1 cup warm skimmed milk without sugar

IWB Challenge Week 3 Day 2

7:30 AM 1 glass of Methi Seeds water + 4 walnuts. Soak 1tsp methi seeds overnight
8:30 AM 3 Egg Whites
8:30 AM 1 small plate Poha with lots of veggies
9:30 AM Tea/Coffee without sugar
11:30 AM Pear
1:00 PM Brown rice with veggies + 1 cup curd
4:00 PM Tea/Coffee without sugar + 1 piece dhokla
6:00 PM Sprouts
8:00 PM 1 plate of green salad
8:30 PM Moong Daal Khichdi + 1 cup veggies + 1 cup curd
10:00 PM IF hungry, 1 cup warm skimmed milk without sugar

IWB Challenge Week 3 Day 3

7:30 AM Half lemon in 1 glass luke warm water + 10 almonds
8:30 AM 3 Egg Whites
8:30 AM 1 small plate sooji upma
9:30 AM Tea/Coffee without sugar
11:30 AM Orange
1:00 PM 1 plate of salad + 1 bran chapatti + 1 bowl of paneer Bhurji + 1 bowl of Daal + 1 cup curd
4:00 PM Tea/Coffee without sugar + 1 cup boiled black Chana
6:00 PM Steamed/Boiled Corn
8:00 PM 1 plate of green salad
8:30 PM Cabbage and egg, recipe here. 1 cup curd or buttermilk
10:00 PM IF hungry, 1 cup warm skimmed milk without sugar

IWB Challenge Week 3 Day 4

IWB 1 Month 4 Kgs Weight Loss : Diet Plan Week 3

Thursday
7:30 AM Half lemon in 1 glass luke warm water + 4 figs + 2 prunes
8:30 AM 3 Egg Whites
8:30 AM 2 idlis + sambhar
9:30 AM Tea/Coffee without sugar
11:30 AM Strawberries – 5
1:00 PM Brown rice with veggies + 1 cup curd
4:00 PM Tea/Coffee without sugar + 1 piece dhokla
6:00 PM Fruit chaat/platter
8:00 PM 1 plate of green salad
8:30 PM Home made vegetable soup(any) + sauteed veggies. Recipe here
10:00 PM IF hungry, 1 cup warm skimmed milk without sugar

IWB Challenge Week 3 Day 5

7:30 AM 1 glass of Methi Seeds water + 4 walnuts. Soak 1tsp methi seeds overnight
8:30 AM 3 Egg Whites
8:30 AM 1 Ragi dosa with peanut chutney/sambhar
9:30 AM Tea/Coffee without sugar
11:30 AM Apple
1:00 PM 1 plate of salad + 1 bran chapatti + 1 bowl of any veggie+ 1 bowl of Daal + 1 cup curd
4:00 PM Tea/Coffee without sugar + 1 cup boiled black chanaa
6:00 PM Steamed/Boiled Corn salad
8:00 PM 1 plate of green salad
8:30 PM Moong Daal Khichdi + 1 cup veggies + 1 cup curd
10:00 PM IF hungry, 1 cup warm skimmed milk without sugar

IWB Challenge Week 3 Day 6

7:30 AM 1 glass of Methi Seeds water + 4 walnuts. Soak 1tsp methi seeds overnight
8:30 AM 3 Egg Whites
8:30 AM 1 brown bread sandwich with paneer/cheese filling
9:30 AM Tea/Coffee without sugar
11:30 AM Orange
1:00 PM Brown rice with veggies + 1 cup curd
4:00 PM Tea/Coffee without sugar + 1 cup bhel
6:00 PM Fruit Salad( you can also have any 1 fruit)
8:00 PM 1 plate of green salad
8:30 PM Cabbage and egg, recipe here. 1 cup curd or buttermilk
10:00 PM IF hungry, 1 cup warm skimmed milk without sugar

IWB Challenge Week 3 Day 7

7:30 AM Half lemon in 1 glass luke warm water + 10 almonds
8:30 AM 3 Egg Whites
8:30 AM 2 Besan Chillas
9:30 AM Tea/Coffee without sugar
11:30 AM Apple
1:00 PM 1 plate of salad + 1 bran chapatti + 1 bowl of paneer Bhurji + 1 bowl of Daal + 1 cup curd
4:00 PM Tea/Coffee without sugar + 2 Marie Biscuits
6:00 PM Sprouts
8:00 PM 1 plate of green salad
8:30 PM Home-made vegetable soup(any) + sauteed veggies. Recipe here
10:00 PM IF hungry, 1 cup warm skimmed milk without sugar

Take Care !

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Recipes

How good do these look? The recipe for these yummy muesli bars was sent to us by Healthy Mummy community member Kimberly Hicks.

Shop-bought muesli bars are usually marketed as a healthy option but all too often can contain lots of added sugar. That’s exactly why Kimberly came up with this recipe.  She says, “My eldest loves muesli bars and chocolate but I’m not so keen on the sugar content and hidden ingredients. We are all fans in this house. If you don’t like your muesli bars too sweet omit the honey.”

The 28 Day Weight Loss Challenge has heaps of amazing muesli bar and snack recipes that are low sugar and perfect for when you’re watching your weight, plus are great for the kids lunch boxes.

Print Recipe

Choc Chip Almond and Coconut Muesli Bars

Ingredients

  • 2 cups rolled oats
  • 1/2 cup almond flakes
  • 1/4 cup Coconut flakes
  • 1/2 cup dark chocolate chips
  • 1/2 cup rice malt syrup
  • 1 tbsp honey

Ingredients

  • 2 cups rolled oats
  • 1/2 cup almond flakes
  • 1/4 cup Coconut flakes
  • 1/2 cup dark chocolate chips
  • 1/2 cup rice malt syrup
  • 1 tbsp honey

Instructions

  1. Preheat oven to 180 degrees / 160 fan forced

  2. Heat the rice malt syrup and honey until bubbling (microwave 40 secs)

  3. Add all dry ingredients to the bowl except 1 tbsp chocolate (required for top after cooking). Once rice malt mixture slightly cool add to dry ingredients and stir until combined.

  4. Transfer muesli bar mixture to 2- x 10 cm tray (line with baking paper). Pat down to flatten and transfer to oven. Cook for 15-20 minutes depending if you prefer crunchy or chewy muesli bar.

  5. Once cooled down, melt the remaining chocolate and drizzle over the top. Refrigerate for half-hour until chocolate is set. Cut into 12 squares. 1 square is a serving

  6. Store in a container for up to five days.

Recipe Notes

This recipe is 160 calories per serve.

KJ: 670.02, Carbs: 18.02, Sugar: 11.95, Free Sugar: 11.46, Fibre: 1.80. Protein: 3.06, Fat: 8.36, Saturated Fat: 3.09

Want more recipes? Join our 28 Day Weight Loss Challenge

Want to lose weight but feel like you have NO TIME in your day to exercise and eat healthily? That’s where the Healthy Mummy’s 28 Day Weight Loss Challenge can help.

Our Challenge entails: 

  • Over 450 at home exercise workouts (no gym needed) – with video instruction
  • Weekly customisable, family, and breastfeeding friendly meal plans
  • Time-efficient exercises for busy mums – under 30 mins
  • Challenge combines Pilates exercises with interval and circuit training (HIIT)
  • Suitable for basic to advanced fitness levels.
  • Home to over 4,500 of EASY-TO-MAKE recipes.

To find out more on the 28 Day Weight Loss Challenge click here.

team_healthymummyteam_healthymummy

Most men will include weight loss when they work out their health goals but that doesn’t mean they need to continually watch the scales.

These three men have seen amazing changes in their health without being too concerned with whether the scales have changed.

Health goals are not just about the scales just ask these 3 men

Michael Locke

Michael is a 48-year-old wagon maintainer from Fennell Bay in NSW who isn’t one to weigh himself but that doesn’t mean he’s not seen changes in his health and body since enjoying The Healthy Man Meal Replacement.

“Not being one to weigh myself, my clothes and the way I feel is my true indication of how I’m going. I’ve seen an improvement in sleep and reduction in snoring, reoccurring heartburn has ceased.

My shirts and pants are all feeling a lot looser. I’m feeling less bloated, I sleep better and I have more energy throughout the day.”

So without the scales what changes has Michael seen since starting his Healthy Man journey 7 weeks ago.

“I have now been using The Healthy Man Meal Replacement for the last 7 weeks. I have one Healthy Man Meal Replacement Shake each day for breakfast. I’m sleeping a lot better at night and apparently, I’ve stopped snoring. My reoccurring heartburn has stopped and I’m no longer getting daily headaches. I have a lot more energy and instead of overeating I’ve been getting out and being more active.”

So why has he been able to keep up with The Healthy Man Meal Replacement?

“Loving the taste of the Chocolate Smoothie. I’m now looking forward to getting my next tub in Vanilla.”

Read more about Michael’s Healthy Man journey here.

Jason Stocks

Lost 3kgs in 4 months

Jason Stocks is a 54-year-old Melbourne spray painter who’s been enjoying The Healthy Man Meal Replacement for a few months and seen his scales drop and ready to kick some health goals.

The Healthy Man Meal Replacement is definitely not as grainy as smoothies I have tried in the past I am going to be more consistent with having them this month because I need to kick some health goals!!”

He’s not bee 100% consistent with enjoying The Healthy Man Meal Replacement but he’s still seen his scales drop in the last 4 months.

“I have been having the Healthy Man shakes off and on for 4 months but not consistently. I have lost 3 kilos in this time. The vanilla smoothie is my favourite so creamy and smooth. I love to add banana, strawberries and peanut butter. Definitely feel more energetic and less bloated when having the smoothies.”

John F

John is a busy dad of 2 from regional NSW who’s been enjoying The Healthy Man Meal Replacement for the 6 weeks and although he’s not seen a change in the scales he’s seeing his health transform.

“I’ve been using The Healthy Man Meal Replacement for 6 weeks approximately 4 times a week. Previously I would reach for a quick breakfast fix of toast or sugar-loaded cereals. It has been a game-changer for starting my day as it keeps me full and going until lunchtime. The vanilla and chocolate flavours are both delicious, smoothie and creamy. I highly rate The Healthy Man Meal Replacement.”

The convenience of The Healthy Man Meal Replacement has seen John change his habits and although the scales haven’t moved he has seen some changes in his body for the better.

The Healthy Man Meal Replacement is quick, convenient, and yummy. I like the convenience, creamy texture and flavour of The Healthy Man Meal Replacement. I’ve seen muscle gains, confidence gains, healthy mindset gains. They keep me full and no nasty sugar high.”

Read some more of John’s Healthy Man journey here.

Is it time for your bloke to try the Healthy Man Meal Replacement?

It’s the perfect low-calorie meal replacement for busy blokes wanting to boost weight loss and improve overall health. It’s full of whey and soy protein which means it’ll leave you feeling full and satisfied and keep you going till your next meal.

If you want to shift some kilo’s, look no further than The Healthy Man’s Meal Replacement!

The Healthy Man Meal Replacement is available in Chocolate and Vanilla and will:-

  • Enhance fat-burning ability
  • Improve gut health
  • Reduce beer belly
  • Increase stamina
  • Increase muscle strength
  • Increase energy, vitality and overall health

Get your tub of the Healthy Man Meal Replacement here

Transformation of the Day: Marquita lost 61 pounds. She had symptoms of diabetes but was not diabetic. She was diagnosed with metabolic syndrome. Tired of weight gain and symptoms like swollen feet and skin discoloration on her neck, she decided to make health her top priority. She had Gastric Sleeve surgery in 2019, and it’s been a game-changer.

Marquita lost 61 pounds

My name is Marquita, and I’ve struggled with my weight my entire adult life. In 2013, I had a tummy tuck. I was trying to cut corners, but without the right mindset, it was an epic fail. Within two years, I gained so much weight that my stomach was essentially larger than it was before the tummy tuck. I weighed 197 pounds when I got the tuck, and a few years later, I weighed about 225 pounds. From there, I continued to gain more and more weight. 

My doctor diagnosed me with metabolic syndrome. I had all the symptoms of diabetes, but I’m not a diabetic. I suffered from swollen feet, intense sweats, and a darkening neck [Acanthosis nigricans]. Nothing I tried would work. 

I got married in September 2018. On my Wedding Day, I weighed in at 267 pounds. After returning home from Las Vegas, my husband and I decided I would take advantage of his excellent medical benefits and have a Gastric Sleeve operation. On October 29, 2019, I had my VSG surgery, and it was the best decision I’ve made in my life.

Marquita before and after

What inspired you to keep going, even when you wanted to give up? 
What inspired me was the desire to be here for my family. My health was declining fast. Knowing there was something I could do to turn it around pushed me in the right direction.

How did you change your eating habits after surgery?
Changing my eating habits was so hard, but the fear of undoing the results I achieved kept me focused. I stopped eating all my late-night sweet treats and focused more on low-carb and high protein foods.

What did your workout routine consist of? 
Cardio, cardio, and more cardio! Cardio was my main focus, along with training with light weights.

How often did you work out?
Daily! Sometimes even 2-3 times a day!

What is your current weight?
206 pounds is my current weight.

When did you start your journey? How long did your transformation take?
I started this journey (or should I say restarted this journey after several failed crash diets) in June 2018.

What is the biggest lesson you’ve learned so far?
The biggest lesson I’ve learned is that consistency is key. It’s “mind over matter” if you want to be successful.

What advice would you like to share with women who want to lose weight?
If you don’t like anything about yourself, CHANGE IT. We live in a technologically advanced world. If weight loss is what you need to boost your confidence or self-esteem, go for it. 

Always start slow and keep REALISTIC expectations. Be the best YOU that you possibly can! Lastly, anything is possible if you put in the work!

Instagram: @_marquita_mckinney
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Weight Loss Challenge - 4 kgs 4 weeks

Heya,

How is your weight loss going? So we are done with Day 11 and here are the next three days in the series.

Anyway, here is the plan.

IWB 1 Month 4 Kgs Weight Loss : Diet Plan Day 12,13 and 14

Day 12

7:30 AM Half lemon in 1 glass luke warm water + 10 almonds
8:30 AM 3 Egg Whites
8:30 AM 1 Ragi dosa with peanut chutney/sambhar
9:30 AM Tea/Coffee without sugar
11:30 AM Apple
1:00 PM 1 plate of salad + 1 ragi chapatti +1 bowl of mix veggie + 1 bowl of moong Daal + 1 cup curd
4:00 PM Tea/Coffee without sugar +
6:00 PM 1 cup boiled black chanaa with onion n tomato
8:00 PM 1 plate of green salad
8:30 PM Broken wheat(daliya) in skimmed milk or namkeen daliya with curd.
10:00 PM IF hungry, 1 cup warm skimmed milkwithout sugar/ 1 cup curd without sugar

Day 13

7:30 AM 1 glass of Methi Seeds water + 4 walnuts. Soak 1tsp methi seeds overnight
8:30 AM 1 apple
8:30 AM 2 eggs + 1 cheese slice + 2 brown bread pieces
9:30 AM Tea/Coffee without sugar
11:30 AM 5 strawberries
1:00 PM 1 plate of salad + 1/2 cup pulao with lost of veggies +1 big bowl of raita
4:00 PM Tea/Coffee without sugar + 1 cup Bhel
6:00 PM Fruit Salad( you can also have any 1 fruit)
8:00 PM 1 plate of green salad
8:30 PM Veg/non-veg soup + veg/fruit salad.
10:00 PM IF hungry, 1 cup warm skimmed milk without sugar/ 1 cup curd without sugar

Day 14

7:30 AM Half lemon in 1 glass lukewarm water + 10 almonds
8:30 AM 3 Egg Whites
8:30 AM 2 Moong Chillas. Recipe here
9:30 AM Tea/Coffee without sugar
11:30 AM Any fruit
1:00 PM 1 plate of salad + 1/2 cup rice + your fav curry/veggie + 1 bowl of Daal + 1 cup curd
4:00 PM Tea/Coffee without sugar + 2 Marie Biscuits
6:00 PM Sprouts
8:00 PM 1 plate of green salad
8:30 PM CHEAT MEAL, Yaaaay 🙂
10:00 PM IF hungry, 1 cup warm skimmed milk without sugar/ 1 cup curd without sugar

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If you are thinking why do I put such flat abs n perfect girl figure pictures in every post, the reason is simple. Today I google the best-suited pic, tomorrow I shall put mine! I am motivated to get my fitness n health back. Are you?

Let’s jump to the IWB 1 Month 4 Kgs Weight Loss : Diet Plan Day 10 Day 11 before I fall flat on my lappieeee !

Wednesday/ Day 10 Thursday/ Day 11
7:30 AM Green Tea + 10 almonds after 15 minutes of tea Half lemon in 1 glass luke warm water + 4 figs + 2 prunes
8:30 AM 3 Egg Whites 3 Egg Whites
8:30 AM Raagi Dosa with chutney/sambar 2 idlis + sambhar
9:30 AM Tea/Coffee without sugar Tea/Coffee without sugar
11:30 AM Orange Papaya(3-4 slices)
1:00 PM 1 plate of salad + 1 wheat chapatti + 1 bowl of mix veggie + 1 bowl of Daal + 1 cup curd 1 plate of Sprouts + 1 cup boiled rice + 1 bowl of chole + 1 cup curd
4:00 PM Tea/Coffee without sugar with 2 marie/ any smoothie without sugar Tea/Coffee without sugar with 2 marie/ any smoothie without sugar
6:00 PM Moong daal salad(boiled moong with onion n tomato) Fruit chaat/platter
8:00 PM 1 plate of green salad 1 plate of green salad
8:30 PM Half cup Brown rice + 1 cup veggies + 1 cup curd Half cup Brown rice + 1 cup veggies + 1 cup curd
10:00 PM IF hungry, 1 cup warm skimmed milk without sugar IF hungry, 1 cup yogurt made of skimmed milk

IWB 1 Month 4 Kgs Weight Loss : Diet Plan Day 10 Day 11

Ladies, who are not hitting the gym, please walk n walk! Otherwise, just switch on the TV and dance as if no one’s watching. Read what we have to say about dancing here.

Non-vegetarian folks, please feel free to relish your dishes at night with 0/1 roti or little rice preferably brown rice. As long as it’s lean meat, Bingo! Recipes are here!

I am trying to address all the concerns, still, if you face any difficulties, please scream aloud! I am quite forgetful you see! n sleepy too 🙁

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Helloooooo Everyone ( I thought you would be bored of my usual Heya 😛 )

What are your plans for the weekend? I hope you are not planning to cheat more than once! After all, it is the time of Holi and it is really difficult to resist those lovely Gujhiyas. Well enjoy the festival but be mindful of what ou are eating.

Here you go with IWB 1 Month 4 Kgs Weight Loss : Diet Plan Day 8 and Day 9

IWB 1 Month 4 Kgs Weight Loss : Diet Plan Day 8 and Day 9

Monday/ Day 8 Tuesday/ Day 9
7:30 AM Half lemon in 1 glass lukewarm water + 10 almonds 2 glasses of Methi Seeds water + 4 walnuts. Soak 1tsp methi seeds overnight
8:30 AM 3 Egg Whites 3 Egg Whites
8:30 AM Half cup muesli + 1 bowl skimmed milk 1 small plate Poha with lots of veggies
9:30 AM Tea/Coffee without sugar Tea/Coffee without sugar
11:30 AM Apple Pear
1:00 PM 1 plate of salad + 1/2 cup brown rice + 1 bowl of veggie + 1 bowl of raajma+ 1 cup curd Moong Daal Khichdi + 1 cup veggies + 1 cup curd
4:00 PM Tea/Coffee without sugar + 2 Marie Biscuits Tea/Coffee without sugar + 1 piece dhokla
6:00 PM Fruit Salad( you can also have any 1 fruit) Sprouts
8:00 PM 1 plate of green salad 1 plate of green salad
8:30 PM Homemade vegetable soup + sauteed veggies Half cup Brown rice + 1 cup veggies + 1 cup curd
10:00 PM IF hungry, 1 cup warm skimmed milk without sugar IF hungry, 1 cup warm skimmed milk without sugar

Some of you have questioned about tea or coffee. If you don’t drink tea or coffee, pat on your back :). You can have smoothies (slim milk if used and without sugar) or salads. Interesting and quick weight loss recipes here for your help.

Now for the Vegetarians! Hmmm, let me think. Unfortunately, vegetarian people have no choice but to have protein supplements and dal or soy. PLEASE, it is MUST for you! Read how to chose protein here, daily required protein here, and a few reviews here and here.

If you have followed the diet plan last week, please let me know. I would love to know how was your experience!

Luv

Tarun

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It's vital to excercise for older adult who wants to remain healthy.

 

 

 

Exercise for Older Adults.

By ADRIAN JOELE

 

Exercise is vital for any older adult who wants to remain healthy. Studies have shown that older adults who exercise regularly have better balance and a lower risk of falls.

They have better control of their blood sugar levels, better flexibility, a better quality of sleep, and fewer symptoms of depression.

They will also improve their muscle strength and have less arthritis pain on their hips and knees.

There are many books and articles encouraging Exercise for Older Adults.

It is easy to understand that exercise is good at any age, but to determine the right exercise program is not so easy, in fact, it can be difficult.

People have different body shapes, different medical issues, and different musculoskeletal problems.

That’s the reason it is not advisable to start an exercise program that is not adjusted to meet the specific needs of the individual older adult.

One must carefully choose a trainer when joining a gym or health club. Many athletic trainers are not trained to understand all the potential risks and dangers involved with training the elderly.

The elderly person needs someone who understands the subtle issues that come with aging muscles and ligaments.

In addition, many seniors have arthritis and osteoporosis, which changes the normal body alignment during exercise. Others may have degenerative changes in the spine.

If a trainer doesn’t pay attention to these details, the person could get hurt.

You must train a seventy-eight-year-old woman differently than an eighteen-year-old football player. You must be very careful.

 

 

AEROBIC EXERCISE.

 

Endurance exercise will help you to strengthen your heart and lungs. It increases your stamina as well.

Many older adults have much atherosclerosis (plaque) in their coronary arteries, which places them at a higher risk for heart attacks.

Older adults who have not exercised for years should talk to their doctor first before starting an aerobic exercise program.

The doctor may determine whether the person’s heart is able to tolerate the increased exertion associated with exercise.

It is generally recommended that people should try to exercise for thirty minutes at 75% to 80% of their maximum target heart rate.

The maximum heart rate is calculated using the simple formula 220 – your age in years. This formula doesn’t work well for many seniors.

For the older adult who has not exercised for years and wants to start exercising. It is recommended to set a goal of 60% – 65%, rather than 75 – 80%. For those who can’t exercise for the full 30 minutes, two 15-minute periods or three 10-minute periods may suffice.

Be careful before you buy any of those heart rate meters if you are on heart medications called beta-blockers; which can slow down their heart rate. Many pacemakers regulate how fast the heart can beat.

If you have an irregular heart rhythm problem called atrial fibrillation, you also must be careful.

So how hard should elderly people exert themselves? It proclaims that they should be able to talk comfortably while exercising.

 

 

Stretching.

 

With stretching exercises, you also must be careful, especially if you haven’t stretched for decades.

During that time your tendons (which attach muscles to bones) and ligaments (which attach bones together); have undergone a variety of degenerative changes and the water content decreases.

The water content of cartilage also decreases. As a result, most people become less flexible as they age.

Tendons and ligaments tend to tear easier and when they tear, the healing process is slower.

Here are some helpful hints on stretching from the National Institute on aging:

Stretching exercises should only be done after a warming up period by walking or some gentle bicycle riding.

Especially during the wintertime when your joints and ligaments are stiffer because of the cold weather.

Stretching should cause some minor discomfort, but it should not be painful. If you are feeling pain, you need to lessen the tension or stop.

Move slowly into a stretching position. Quick jerking motions can cause an injury. Hold the position for at least twenty to thirty seconds.

If you can’t hold the stretch that long, then you are overstretching, and you need to do it more gently. We believe that all frail elderly people should consult with their; physician or their physical therapist before starting a stretching regimen.

Don’t do just stretching exercises that you saw someone perform on TV or at the gym. Even a yoga or Pilates class that is not specifically layout for the untrained older adult can lead to injuries.

 

 

 

 

5 Reasons Seniors Should Exercise Regularly

 

 

 

WEIGHT TRAINING.

 

There is some truth in the saying: “use it or lose it”. The truth is that many elderly folks don’t have much more than they can afford to lose.

This brings up the concept of the functional reserve, which refers to the amount of extra work that can be done by an organ or muscle when needed.

By the time some seniors reach their eighties or nineties, they have such a small functional reserve in their muscles that they can barely out of bed or walk.

Many seniors take up exercise programs that involve lifting weights. By lifting weights their muscles will grow and become stronger.

Weight training would appear on the surface to make sense. Increasing muscle size and strength could help many seniors who have lost some of their size and strength over the years.

The truth is that older adults need to be careful before beginning a weight lifting program. Proper instruction with the correct weight and form is critical.

We cannot overemphasize the danger that a poorly designed weight training regimen poses to the joints, tendons, and ligaments of seniors.

Studies have shown that a carefully designed regimen may make seniors’ muscles a little bigger and stronger.

Any benefits gained have usually been lost once the study is over. Researches have not been able to show that weight-training exercises by themselves can decrease the level of disability among frail seniors.

 

 

Some recommendations for folks who have not exercised for decades.

 

  1. Walking – it is very simple and very effective. Even 15 minutes twice a day can help improve one’s lung function and lowers the blood sugar levels in patients with diabetes.

For people who are out of shape, this a nice way to exercise without putting much stress on joints.

  1. Pool exercises – you don’t have to do laps in the pool. Walking in the pool or simply moving your arms and legs as you stand in the shallow end of the pool is an excellent way to exercise.

Buoyancy provides support to joints during movement and even provides some resistance. Muhammad Ali used to do pool exercises to help him train for many of his fights.

It works very well for patients with arthritis of the hips and knees to exercise arthritic joints without putting much weight-bearing stress on the joints.

  1. Stationary bicycle – when done at low speeds and low resistance this exercise can be of great benefit for patients with arthritic knees.
  2. Tai chi – this Chinese martial art promotes balance and strengthening without putting much stress on the joints and ligaments.

 

Although it does not involve punching or kicking.

It is still considered a martial art. It has also been shown in several studies to improve balance and decrease the risk of falls in older adults.

  1. Yoga – many older adults enroll in yoga classes in order to enjoy its many health benefits. These benefits include increased flexibility, improved balance, and an improved sense of well-being.

However, older adults must be very careful. There are yoga classes that cater to clients who have medical challenges as well as older adults.

Look for a yoga instructor who has experience in adapting poses for individual needs.

  1. Custom exercises – for patients who can no longer walk, there are even exercises that a physical therapist can design to be done in bed or in a chair.

 

 

Please Note.

 

It’s mention to start slowly with exercise. Once started, some folks get quite motivated and excited about their new exercise regimen.

The improvement in how they feel, and, in their exercise, performance helps to motivate them further.

As the number of exercise increases, we often see that many of them succumb to joints and ligament injuries. The point is that even if you think you can do more, it urges you not to do so.

 

 

Questions to ask your doctor:

  1. Is it safe for me to exercise?
  2. What type of exercise should I be doing?
  3. Are there exercises I should avoid doing?
  4. Is this Exercise for Older Adults?

A final tip; Exercise for Older Adults, Proceed with caution when starting an exercise program. Start easy and work your way up slowly.

 

 

 

 

Rachel lost 30 pounds. By joining a CrossFit gym, she learned about proper form and had the chance to work with a nutritionist. Learning about macros, proper protein intake for muscle growth, and how to indulge in moderation has been a game-changer for her.

Rachel lost 30 pounds

My fitness journey has been ongoing since I was in high school. My weight fluctuated a ton. I’m 5’1″, and at my heaviest, I weighed 152 pounds. I currently weigh 122 pounds. I have been most consistent with my journey in the past year or so. Here is how it went… 

In the first pic, taken in January 2020, I was a member of a CrossFit gym. I was working out there three times a week. I learned a great deal about form and got very strong. I lost some pounds too, but my eating habits were trash. I ate too little or overate. 

The gym started a fitness challenge where we got to work with a nutritionist. That’s when I learned that I was eating too little and wasn’t getting enough protein. I learned so much there. The pic in March 2020 is the result of me doing CrossFit 3 times a week plus eating healthier. 

I ate a macro-based diet, drank at least 90 ounces of water a day, and ate sweets and other treats in moderation. I learned not to do “cheat meals” or “cheat days” because it trained my mind to overindulge. Instead, I learned how to incorporate all foods in moderation into my diet. I saw significant improvements. 

Rachel lost 30 pounds

Of course, Covid hit in late March 2020. I stayed active by doing home workouts and maintaining my healthier eating habits. I continued to lose weight, but I was sad to see that I was losing muscle and strength along with the fat. My goal isn’t to be slim but to be healthy, toned, and thick (lol). 

I decided I wanted to join a gym again. I thought about these goals and the things that I enjoyed doing. I knew that CrossFit wasn’t it for me (I still will do it to switch things up, but I like lifting weights and seeing changes in my physique over strength.) I decided to join Planet Fitness in October 2020, and I worked out 4-6 days a week. 

I use everything I learned in CrossFit, nutrition-wise, and what I learned from fitness gurus on Instagram to plan my daily regimen. I started by buying a fitness guide from a guru. I was able to figure out how to plan daily workouts with that. 

  • @woo.sah – purchased his Big 3 program
  • @rauvesuave – purchased his Better Booty program
  • @slimguystrength

Since then, I’ve continued to incorporate tips from the many IG gurus that I follow into my workouts. Now, I work out five days a week, and I continue to eat a high protein diet.

The picture from February 2021 is a culmination of all my knowledge and hard work. I’m proud, and I’m going to keep going. Watch out for me!

My biggest lesson was the importance of nutrition. I learned that I was eating too little. You don’t have to starve to get fit. You need tons of protein and a balanced diet to change your physique and build muscle.

My advice to women: Never stop! It takes consistency to see changes, and it really does need to be a lifestyle change. Find what works for you. Be consistent. Give yourself grace, and when you fall off, keep going!

Instagram: @jerseystylezz

Rachel before and after

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Kelly White looks phenomenal! This amazing mum-of-four has shed a tremendous 46kg in 18 months by following the 28 Day Weight Loss Challenge! What an amazing achievement.

What’s more, she’s gone down from a size 26 to a size 16 – and she looks fabulous.

Here’s how she did it…

Mum loses 46kg in 18 months and reverses her health issues

Mum loses 46kg in 18 months and reverses her health issues

Mum’s amazing transformation

The Victoria-based mamma reveals she had tipped the scales at the biggest she’s ever been, causing a variety of health issues and this is what triggered her to get into action.

“My health problems had started to stack up, high blood pressure and on two types of medication for it,” she says.

“I had pain from arthritis in my knees and feet was getting worse. I had pain everywhere, I was so achy and exhausted constantly.I slept badly, snored, my breathing was terrible and my asthma was getting worse and I had a blood test and it came back with pre diabetes warnings.”

Kelly wasn’t happy with the way she looked or felt and she knew she needed to make a change,

“I saw a photo of myself and didn’t recognise the person in the picture. I could see myself headed for an early grave so I wiped my face and literally got up off the floor, I straightened my crown and decided to change my whole life,” she says.

Mum loses 46kg in 18 months and reverses her health issuesMum loses 46kg in 18 months and reverses her health issues

Kelly has gone down from a size 26 to a size 16

Before signing up to The Healthy Mummy, Kelly admits she was 133kg and now she’s down to 86.9kg.

“I started at 133kgs, possibly more, but I was terrified of scales. I would feel physically ill at even the thought of them,” she says. “I happily jump on every morning now and I am now 86.9kgs! So far, I’ve lost a total of 46kg, 30kgs with The Healthy Mummy since joining at the beginning of April 2020.

“It’s taken around 18 months in total, almost 12 months with The Healthy Mummy.”

In fact, the gorgeous mum says she struggled to find things that fit her when she was a size 24-26 and now she down to a 16/18.

“It’s a such a strange feeling walking into the regular size section in stores and I keep accidentally buying my clothes too big because I feel weird trying on in the store,” she says.

“Since I started on my health journey I’ve become more confident and am starting to wear clothes I actually love again instead of the biggest sack-looking things I can find that will hide me best.”

Now, Kelly has she has more energy and she doesn’t get exhausted during the day like she did and she has much more motivation.

“I used to dread having to ‘do’ pretty much everything and now I don’t think twice,” she admits.

“I don’t snore much if at all now and I’m sleeping better, my body is not as achy all over now and my arthritis pain is nowhere near as bad. Last week, I was taken off one of my blood pressure medications and my blood test results came back pretty normal.”

Mum loses 46kg in 18 months and reverses her health issues

Mum loses 46kg in 18 months and reverses her health issues

Kelly’s feeling more confident than ever before

Meanwhile, Kelly confesses she’s been overweight her whole life and was teased and bullied at school for her appearance.

“I’ve had self esteem issues as long as I can remember and am not a confident person when it comes to my appearance,” she says.

“Comparing pictures has been an amazing way for me to recognise the results I’ve achieved even if I don’t really recognise myself in my before or after pics.

“I’m really proud that I’ve shown my children that if your unhappy in your situation you can absolutely do something to improve things even though it might be really hard work.”

What a typical day looks like for Kelly

Mum loses 46kg in 18 months and reverses her health issuesMum loses 46kg in 18 months and reverses her health issues

To stop herself from skipping meals, Kelly drinks The Healthy Mummy Smoothies for breakfast or lunch on the days she’s really busy.

“They are great because I’ve stopped skipping meals since I started using them,” she says.“My day on a plate is usually very simple, I have a high fibre cereal for breakfast most days, a small morning snack and a simple dinner.

“My favourite Healthy Mummy meal would have to be Stovetop Lasagne, the whole family absolutely loves it! Lamb Meatballs with Sweet Potato Mash has become my personal favourite. We try at least one new recipe a week and if it’s a hit we add it to our regular meals from time to time.”

When it comes to exercise, Kelly has taken it slowly and sticks mainly to walking. She walks around an hour a day.

Kelly’s 3 tips for success

1. Be honest with yourself about your capabilities, your choices and your reasons for them- especially when it’s hard.

2. Set goals or little challenges for yourself and write them down. Writing them down will help you hold yourself accountable for your choices and slip ups.

3. Try and turn your excuses into reasons to do things. Like if you feel tired then exercise so you feel less tired!

Kelly’s advice for mums starting their journey

“My biggest piece of advice would be to always be kind to yourself! If you find yourself in a negative frame of mind try talking to yourself like you’re a close friend.”

Get in shape with our 28 Day Weight Loss Challenge

Want to shift your weight but feel like you have NO TIME in your day to exercise and eat healthily?

That’s where the Healthy Mummy’s 28 Day Weight Loss Challenge can help.

What do you get? You get access to:

  • 28 days of at home exercise routines (no gym needed) – with video instruction
  • Customisable and breastfeeding friendly meal plans
  • Time-efficient exercises for busy mums – under 30 mins
  • Challenge combines Pilates exercises with interval and circuit training (HIIT)
  • Suitable for basic to advanced fitness levels.
  • Home to thousands of EASY-TO-MAKE recipes.

Find out more about joining the 28 Day Weight Loss Challenge.