The 12 Week Challenge is well underway as we enter the second month!

What is the 12 Week Challenge?

The 12 Week Challenge is basically for mums who want that extra bit of motivation and accountability. It consists of following three conventional 28 Day Challenges, with access to a 12 week Private Support Group to chat with other mums taking part in the 12 Week Challenge.

In the 12 Week Challenge Private Support Group you’ll also find our incredible Motivating Mums who will keep you on track as we enter the second month, weeks 5 – 8 of the Challenge!

Meet your 12 Week Challenge Motivating Mums!

These incredible women will be on hand in the 12 Week Challenge Support Group to encourage, support and motivate you to smash your health and weight loss goals! These mums are also taking part in the 12 week challenge themselves and will be with you every step of the way.  Meet these mums and find out their goals for the second month of the challenge!

Meet Belinda Gray

“My name is Belinda Gray I’m 34yrs old, married with three children, Ethan 10, Jackson 5 and Sophie 4 and we call Mildura Victoria home. 

I’d lost 54kgs prior to my last two youngest children but at the time I really had no idea how to sustain it, that was until I discovered the Healthy Mummy in 2016 thanks to a lovely friend of mine. I became a member in 2017 after the birth of my daughter Sophie. The Healthy Mummy is not a program for me anymore, it’s my new lifestyle forever! I’ve not only lost the weight I needed to (and still going) I’ve also gained education about nutrition and health. This for me is about being the best role model I can be for my three children. I’ve changed my mindset for the better and return I’ve gained confidence and happiness. Life as a mum is such a roller coaster ride, you never know what lays over each hill and by using the healthy mummy products which are nutritious and healthy, I’m also able to keep on track with my health goals by providing my body with all the goodness it needs to get through a busy day. 

My starting weight was 98 kilos starting in 2017 and I’m now currently weighing 75kgs and I was weighing 78 at the start of the 12 week challenge.

My goal is to reach a healthy goal weight of 60kgs and I aim to reach at least 70 by the end of the 12 week challenge so that’s another 5 kilos.”

Belinda’s Three tips for other mums

  • change your mindset
  • create smaller realistic goals that aim to achieve bigger future goals
  • be consistent, look at it as a lifestyle change to better your health not having a diet focused mindset.

Meet Lisa Flanagan

“Hi Ladies!! My name is Lisa and I am 30 years old. I have 3 beautiful boys who are 8, 6 and 2. We live in Thornlands is Brisbane (Redlands) area.

I have been doing The Healthy Mummy on and off for around 7 years. I joined as a platinum member a couple of months ago and never looked back.

My goals this month are to drink 2L of water a day and close all of my rings each day on The Heathy Mummy App.

I have seen some great changes to my whole family’s lives. Everyone eats what I eat which is something I love the most as I don’t have to cook seperate to my family.

My ‘why’ is and will always be my 3 boys. I don’t want to be a mum on the sidelines. I want to be in the action running around and playing with my kids. I have lost 39.8kgs so far since August 2020. This is a combination of using The Healthy Mummy, weight loss surgery in August last year, as well as intensive training at my group fitness training facility called Training For Warriors.

The Healthy Mummy has kept me on track with my food. I love how easy it is to plan all your meals for the week and have them prepped and ready to eat each day. I also love the inbuilt shopping list in the app to make it even easier!

My favourite meal is the Greek Chicken Tray Bake. It has so much flavour and is so so easy to make. I also love the Premium Caramel Smoothie for breakfast. I train from 5-6am each day so when I get home my mornings are very busy getting everyone ready for work/school and then getting out of the house so I love the fact of how easy it is to make a shake and get the nutrients my body needs.”

Lisa’s Top Tips

Tip 1: Bite the bullet and try it, even for just 1 month!

Tip 2: Small sustainable changes are best for long term success.

Tip 3: The most important meal of the day is your next one! Don’t worry if you have had a bad start. The rest of the day can be great!

“I can’t wait to smash June out with you all ladies.”

Meet Jade Shaw


“My name is Jade. I’m 31 and have 3 girls 7, 3 & 1 and live in Diggers Rest Victoria.

I first found the Healthy Mummy back in 2014 when my oldest was 10 months old. I had recently came out of a very bad relationship and became a single mum. I went on to lose 35 kilos following the Healthy Mummy. I then met my current partner had 2 more babies and I was back to square one. Over the years I have jumped on and off the Healthy Mummy journey. I always come back because I know it works. Before this challenge started I had a close family member say to me “I wish you loved yourself enough to put you first”. They told me I was a beautiful person and would do anything for anyone. They wished I could do it for myself. Those words have honesty stuck with me and I keep coming back to them. I have given it my all this challenge and have already lost 4 kilos and 30cm all over.”

Jade’s Goals for the month

  • Stay consistent
  • Focus on water intake
  • Try something new from the app everyday
  • go to bed earlier
  • No excuses

Jade’s 3 tips for mums getting started?

  1. Don’t be hard on yourself
  2. Baby steps win the race
  3. Stay consistent

Meet Sherree Barry

“My name is Sherree. I’m 36 with  2 boys – 3 and 2 and I live in Cessnock NSW.

I started the Healthy Mummy back in November 2020. Followed it loosely til this 12 week challenge. Have lost 6 kilos in this time.

My goal for the month is to continue with the healthier food choices and keep exercising regularly. The Healthy mummy keeps me focused on my exercising, which helps my mindset heaps. Physically, I have dropped 2 dress sizes. I am doing the 12 week challenge to ensure I form good habits that I can continue after the challenge.
I want the lifestyle change that I’ve been wishing for. Now I WILL do it and succeed.”

Sherree’s 3 tips for other mums

  1. Remember why you are doing it, it will help to motivate you.
  2. We all slip up, tomorrow is a new day
  3. Have fun with it! It’s a lifestyle change. You want to enjoy it.

Meet Brooke Boulden

“Hello Healthy Mummies. My name is Brooke. I am 30 years old, married with two boys aged 3 (nearly 4) and 2 years and live on Kangaroo Island in South Australia.

The short version, The Healthy Mummy has helped me lose 21kgs. It has also helped me gain a whole lot more. I am more confident, fitter, stronger and energised. I have regained my love for feeling healthy and being active. Most importantly, I can keep up with the kiddies (well most of the time).”

Brooke’s Goals for the month

“We are one third way through the 12 Week Challenge and my first goal is to remain committed. Motivation can come and go. Some days I feel sluggish and don’t want to exercise or I want to reach for the sweet treat too many times. But, then my commitment steps in. I am committed to making a lifestyle change that will leave me feeling healthy and energised for years to come. It takes time to build new habits. My second goal is to review my original pledge (which was very extensive). What is and isn’t working? Why do I think this? What do I need to change? Thirdly, daily I want to drink 2L of water, exercise and eat more fruit and vegetables.

The Healthy Mummy has helped me lose 21kgs, but I am still 6kgs away from my desired weight. I have lost my way recently with eating. Consuming what I want when I want and feeling unwell because of it. I want to create lasting healthy habits. I know that the HM program works but thought a 12 Week Challenge would keep me feeling more accountable for longer. Now that we are four weeks into the challenge, I feel my motivation has changed from hitting that goal weight to achieving the feeling I had when I was that prebaby weight. My body has grown, birthed and fed two babies. It will never be the same, so I am in search for the confidence I once had in my new skin.

I only started using Healthy Mummy Smoothies late last year for lunches. Where have they been all my life?!? My favourite is the Vanilla Tummy Smoothie. I needed something that was a nutritional and an easy go to that would stop me from choosing unhealthy food when limited for time. Lunch time is my weakness. I mostly love how versatile the smoothies can be. They can be easy and convenient or you can bulk them up. If you are time poor, add the liquid, shake and go. If you have time, add a few ingredients to give your taste buds a bang! They are also very easy to take out and about.”

Brooke’s 3 tips for other mums

“Losing weight is hard. Being overweight is hard. Disciple in hard. Regret is hard. Change is hard. Not changing is hard. Chose your hard. It is worth it.”

  1. Look at how far you have come. Find and celebrate what you have achieved.
  2. Make changes that are realistic for you. One each day or week. HM is about lifestyle change not short term change. Find your groove. Tailor your meal and exercise plan to fit your life. The app is full of so many options.
  3. Reach out and communicate. This group of women are here to support you and lift you up. If you need help, ask.

Meet Kirsty Whitehead

“My Name is Kirsty Whitehead, I am a mumma bear to 4 cherubs and a bonus child, Chloe (23) Shelby (16), Jackson (13), Joseph (5) and Anna (3) oh and I mustn’t forget a wife to my hubby. We live in the southern suburbs of Adelaide SA.

I have been with healthy Mummy for over 5 years, I initially lost 40 kilos then totally lost my way and put on 20 of those 40, So May 2020 I found my way back to the Healthy Mummy. In the last 3 months I have lost 11 kilos and have started to really focus on my mental health. I have been a platinum lifetime member for less than a year.

Even though my journey hasn’t been a fast one to get to my ultimate goal, I have still reaped so many benefits from starting Healthy Mummy, I am aware of my emotions and the link to food, whilst I don’t always manage not to binge when emotional, I have way more awareness and control over it. I am stronger both emotionally and physically. I am also a way more positive person since starting Healthy Mummy and I feel like I have a supportive village of women or believe in me and lift me up when I struggle to believe in myself.”

Kirsty’s 3 tips for Mums

  1. Take it one step at a time. it can seem completely overwhelming when beginning or re-begining, but by focusing on some small changes it can be less daunting and easier to maintain those changes.
  2. You will stumble, stumbling is ok, that stumble maybe just for one day or a continuous cycle of stumbles, don’t give up, go back to basics and remember food is just fuel for your body, there is no need to feel bad or punish yourself because you stumbled.
  3. Remember you are important!! As an individual you are worthy of self-love, take time out just for you to recharge. it doesn’t have to be long… just 5 minutes to regroup, just remember you are important.

Meet Eirini Trajcevski

“My name is Eirini Trajcevski, 34, 3 children aged 7, 6 & 4, Melbourne.

After I had my second daughter, I lost 12kg on the Healthy Mummy program, then went on to have a Healthy Mummy pregnancy with my third. Since having her, I lost 12kg again, but regained most of it. I recommitted to myself and the Healthy Mummy in 2020, and since have dropped a dress size and gained so much more energy, confidence and zest for life.”

“For the second month of the 12 week challenge, my goals are to:”

  • Set up my exercise plan at the start of each week
  • Eat according to my meal plan. There are a couple of unavoidable times where I can’t control the menu, but I’m going to enjoy every mouthful of food there!
  • Include more meditation/mindfulness in my week.

“Apart from the weight loss, the benefits from using the Healthy Mummy have made such an impact on my life. No longer am I skipping breakfast, but I’m having a smoothie each morning, and some days, I only have a minute or two to get something ready for myself. My exercise is consistent, it’s varied and I enjoy every minute of it! After all these years, I’m now looking after myself first, and making sure I’m able to be a mentally and physically well parent, all thanks to using the Healthy Mummy program.”

Eirini 3 tips on how to keep going when you feel like giving up

  1. Start small by changing little things in your routine each few days/each week. They make a big impact when you put them all together.
  2. Find exercises you love. You will enjoy it more and look forward to it!
  3. It’s ok to have rest days. Were busy mums and sometimes we have to stop juggling. I like to call them reset days when I take time with myself to refocus and reset my intentions.

Meet Jessica Dunjasky 

“My name is Jess, 34. I have three children aged 7, 6 and 4 months and live in the ACT.

In 2019 I lost 33kg with The Healthy Mummy. I had a reasonably healthy pregnancy,  but am now 9kg above my pre pregnancy weight… and back into The Healthy Mummy as I know it works.

I’m doing the 12 week challenge because I know it works and I have a wardrobe full of clothes that I need to fit into again. Plus it’s easy to fit into my hectic family life.”

Jess’s Goals for the month

  • To fit into more of my pre pregnancy clothes,  I’m not focusing on scales for the  12 weeks but how my clothes fit.
  • To get back into the gym 4 times a week
  • To set myself daily goals each day and tick them off.

Jess’s 3 Tips for getting started

  1. Set daily goals… it’s a great motivator to tick them off each day.
  2. Things are always hard at the beginning but as you learn them you have in fact learned a new skill and they aren’t hard anymore (credit to my son’s teacher for that one).
  3. Whilst we are all on a similar journey,  no one’s journey is the same… people will change at different rates… focus on you and be motivated by others, never compare.
keto diet plan

keto diet plan
You must have heard about various diets to achieve effective weight loss results. The most popular suggestions provided are Atkins, Paleo, Vegan, etc, and incidentally, all these are about following the keto meal plan.

How keto diet plan helps in losing weight

For all those who are always looking for new diets and plans to achieve their targeted weight here, we tell you all about the keto diet plan and ways how it can help in losing weight. You must have found various types of diets to be followed to achieve effective weight loss results. The most popular suggestions provided are Atkins, Paleo, Vegan, etc, and incidentally, all these are about following the keto meal plan.

Many new names for one single way of eating are really confusing but all of them work in a similar way. Although the ketogenic diet is the basis of all the above-mentioned diets yet they may not give results to everybody equally. It is because of this reason there are various studies still being conducted on the effectiveness of the low carb diets.

Ways keto diet plan helps to lose weight

Talking about the ketogenic or low carb diet plans for weight loss let us see in what ways keto diet plans can help in losing weight. It is a common belief that fats are not healthy for our body and do not help in losing weight. Some time back there was a study that was published in The New York Times about the role of butter as being a positive and healthy part of the weight loss journey. Common belief says that butter is not a good consideration for the heart also not even for those on a weight loss journey. It was interestingly considered that the low carb lifestyle works effectively by encouraging healthy fats intake but in a well measured and controlled amount. This conclusion certainly contradicts the effectiveness of low-fat diets. The inclusion of healthy fats like butter, olive oil, avocado, etc. helps in achieving weight loss.

The low carb diet, also known as the keto diet plan focuses on making use of various other sources of food in order to get energy. In these diets, it is believed that carbs that work as an instant source of energy and are largely responsible for increased levels of glucose in our body. This can trigger high insulin levels making weight loss a very tough task.

keto diet plan
The low carb diet, also known as the keto diet plan focuses on making use of various other sources of food in order to get energy.

The simple basic goal of the ketogenic diet is to enable the dieter to enter the state of ketosis. This is made possible through fat metabolism. When the dieter reaches the ketogenic state, his or her body uses fat primarily to get energy in place of carbohydrates. When the level of carbohydrates gets low, fats can easily be converted into ketones which helps in fueling the body.

As per an interesting survey that was supported by the National Institutes of Health, and in its report that was published in Annals of Internal Medicine, it observed that a group of 148 obese subjects in the age group of 22-75, who were made to follow a low carb diet, lost better weight than the other group that followed a low-fat diet plan. This surely was an unexpected outcome of the study.

It is a common experience that the low-fat diet helps people to lose 4 pounds weight on an average but those who followed a keto diet or the low carb diet considerably lose their excess weight much more than that. The keto meal plan can help the followers with losing nothing less than a whopping 12 pounds in one go.

If you too wish to go for a customized keto diet plan, you can contact us here…

Finally, I can say with my personal experience that the keto diet can help to lose weight faster than any other way of dieting. You can read my personal weight loss journey experience here…

As a testimony to this keto diet, I vouch for its authority in claiming that actually, all fats are not harmful to the body. Fats actually aid in reducing risks of cardiac issues and cause considerable weight loss in lesser time. I personally got rid of my hypertension issues and medication following a ketogenic meal plan but the fact also remains that the keto diet is a very restrictive diet and as Indians, it cannot be our lifestyle diet. Why! I will talk about it later…

Blocks, Puzzles & Games

There are tons of benefits that come from playing with blocks and puzzles. They promote imaginative play, creative expression, experimentation, problem solving, building an awareness of space and shapes, improving fine motor skills, etc. All this to say, a good puzzle or set of Legos is as worthwhile a purchase as it gets when it comes to kids’ play.

*This post contains affiliate links

LEGO DUPLO Classic First LEGO Set $25

LEGO DUPLO Mickey Mouse Birthday Parade $17

Melissa and Doug farm puzzle $9.99
Safari animals puzzle
Mickey Mouse Clubhouse puzzle

I Never Forget a Face memory game $16
A fun memory game in which kids can match the smiling faces of 24 children from countries all over the world.

Pretend Play

Melissa & Doug Pet Vet Play Set $23.99

Fisher-Price Food Truck $75
James sees me cooking all the time so naturally he loves having a kitchen of his own. He got this for Christmas last year and has enjoyed it so much that I sent it to my best friend’s daughter on her birthday.

Musical Instruments Set $35
We as parents may regret getting these when we’re on hour ten of tambourine jangling, but the kiddos will be so happy it’ll be worth it.

Paper Doll Friends $25

Art

I firmly believe there’s no such thing as too many art supplies when it comes to kids’ activities (even better if they’re washable and mess-free!). These are some favorites:

Aquadoodle Mat $24.99

Crayola Color Wonder Mess Free Coloring Kit $22

Crayola Baby Shark Wonder Pages,​ Mess Free Coloring $5.99

Crayola My First Finger Paint For Toddlers $30

Crayola Kids Wooden Easel, Dry Erase Board & Chalkboard $60

Stuffed Animals

We have a dozen or so Jellycat stuffies for James and Levi and they’re all as soft and cute as can be. In fact, James’ best friend might be this Jellycat bear that he creatively named Teddy Bear.

Jellycat If I were a Puppy Board Book and Bashful Puppy $35

Jellycat espresso cup $14

Jellycat croissant $16

Sports

Hopscotch Play Mat $39.99
I love the idea of bringing the classic playground game inside.

Little Tikes Basketball Hoop $31.99
We have a basketball hoop in our driveway that Daniel and James use all the time, but this mini version is perfect for indoor play (especially during the long months of winter).

Little Tikes Trampoline $56
So many fellow parents recommended this mini trampoline to us—and it has proved to be a fantastic buy. James jumps on it (and gets a little of his neverending energy out) every day.

Books

There are about a million great children’s books that I could recommend, but this year I’m focused on books with stories that center BIPOC and women.

I Dissent: Ruth Bader Ginsburg Makes Her Mark
Get to know celebrated Supreme Court justice Ruth Bader Ginsburg—in the first picture book about her life—as she proves that disagreeing does not make you disagreeable!

I Am Every Good Thing
The confident Black narrator of this book is proud of everything that makes him who he is. He’s got big plans, and no doubt he’ll see them through—as he’s creative, adventurous, smart, funny, and a good friend. Sometimes he falls, but he always gets back up. And other times he’s afraid, because he’s so often misunderstood and called what he is not. So slow down and really look and listen, when somebody tells you—and shows you—who they are. There are superheroes in our midst!

The Girl and the Wolf
While picking berries with her mother, a little girl wanders too far into the woods. When she realizes she is lost, she begins to panic. A large grey wolf makes a sudden appearance between some distant trees. Using his sense of smell, he determines where she came from and decides to help her. Through a series of questions from the wolf, the little girl realizes she had the knowledge and skill to navigate herself—she just needed to remember that those abilities were there all along.

Little Leaders: Bold Women in Black History
This beautifully illustrated board book edition of instant bestseller Little Leaders: Bold Women in Black History showcases women who changed the world and is the perfect goodnight book to inspire big dreams.

Little Legends: Exceptional Men in Black History
Author-illustrator Vashti Harrison shines a bold, joyous light on black men through history in this #1 New York Times bestseller. An important book for readers of all ages.

The Arabic Quilt: An Immigrant Story
Kanzi’s family has moved from Egypt to America, and on her first day in a new school, what she wants more than anything is to fit in. Maybe that’s why she forgets to take the kofta sandwich her mother has made for her lunch, but that backfires when Mama shows up at school with the sandwich. Mama wears a hijab and calls her daughter Habibti (dear one). When she leaves, the teasing starts. That night, Kanzi wraps herself in the beautiful Arabic quilt her teita (grandma) in Cairo gave her and writes a poem in Arabic about the quilt. Next day her teacher sees the poem and gets the entire class excited about creating a “quilt” (a paper collage) of student names in Arabic. In the end, Kanzi’s most treasured reminder of her old home provides a pathway for acceptance in her new one.

Bigger Gifts

Rockabye Plush Rocking Horses $100+
My bff Sabrina gave this unique rocking horse to James on his first birthday and he loves it. It’s soft, cute, and even plays music.

Damhorst Toys name stools $80
These customizable, solid-wood name stools will come in handy and last forever.

Kids Fire Tablet $139
This 8-inch tablet with a built-in parental controls and a kid-proof case can provide your kiddo a mix of entertainment and education, with access to thousands of books, games, shows, apps, and more.

Choosing the perfect gift for someone special can be difficult, to say the least. I’m always looking for new and different ideas, especially for the women in my life. So if you want a little inspiration for the holidays 2020, here are some of my favorite things!

*Note: This post is not sponsored in any way. Everything you see here is something I either bought myself or was gifted by my mom/best friend. Some of the links are affiliate links.

UGG Ansley Slippers $99
Every morning and evening when I slip my feet into these comfy, supportive, shearling-lined moccasins, I sigh with relief and thank my mother (silently) for gifting them to me three Christmases ago.

Silk pillowcase $45
Sleeping on a silk pillowcase is said to be better for your hair and your skin (I know people who travel with theirs). But it’s one of those things I always hesitate to buy for myself—which is one of the criteria I use to determine if it’s a good gift for someone I love.

Turbie Twist microfiber hair towel $7.99
Last year my mom gave me a Turbie Twist, just…out of the blue. I didn’t expect much, in fact, I laughed when I saw it—but it has quickly become an everyday essential. It dries my hair in no time and dries itself even faster (no damp towels here).

Jigsaw Puzzles
We need all the indoor activities we can get, which is why puzzles are such a hit in 2020. These three are pleasantly challenging and absolutely beautiful.
Piecework Rise and Shine Puzzle $36
Areaware Gradient Puzzle $20
Gray Malin Two Sided Beach Puzzle $25

Oribe Dry Texturizing Spray $40
I’m not overstating things to say that this is a holy grail product for every person who wants full hair with unbelievable body and volume. It’s just a bonus that it happens to smell amazing, too.

Olive and June The Mani System $50
All the tools you need for perfect nails at home, plus a polish of your choice and their super glossy top coat. Olive and June’s long-lasting polish is also 7 free: formulated without Dibutyl phthalate (DBP), Toluene, Formaldehyde, Formaldehyde resin, Camphor, Ethyl tosylamide, Xylene.

Skinceuticals CE Ferulic $166
Years ago I went to the dermatologist for a skin check (always watching out for skin cancer) and after I got the all-clear I asked her, “What is the one product you’d recommend for anti-aging?” Without hesitation, she said, “Skinceuticals CE Ferulic.” I thanked her, wrote down the name, went home, and looked it up online. Turns out there are countless other dermatologists, estheticians, and skincare-obsessed folks who swear by it, too. It’s pricey but with that kind of cult following, it might be worth it.

Revlon One-Step Hair Dryer And Volumizer Hot Air Brush $42
Every person that blow dries their hair with some regularity has cursed the process a time or two and wished—prayed—for an easier way. Well this might be the way. When I saw there were just shy of 99,000 (99,000 I said!) reviews and 4.5 stars on Amazon, I added two to my cart immediately (one for my mom, one for me).

Untamed $17
I adore Glennon Doyle and was blown away by her newest memoir, Untamed. It was funny, raw, utterly compelling, and full of moments of self reflection for me. I’d recommend it to anyone, but especially the women in your life.

Johanna Howard ‘100% That Girl’ candle $24
“You took a DNA test and it said you were strong, smart, caring and fearless.” This hand-poured candle is scented with lavender, sage, and rosemary, and according to the website, it’s made from a proprietary blend of coconut and soy wax, with a cotton core wick and phthalate-free fragrance oils to create an environmentally friendly, long-burning, wonderful smelling candle.

Cavo ‘After A Good Cry’ candle $24
This 100% organic soy wax candle from Cavo is said to smell like a hug (Rainwater + Lavender + Vanilla Bean + Bourbon) and comes with its very own playlist.

Magnolia Bakery Banana Pudding $56
When I was pregnant last summer, I casually mentioned to my best friend how good a big ol’ bowl of banana pudding from Magnolia Bakery in NYC sounded. Days later, I had a party-sized tub of it on my doorstep and I was in heaven…and then in a food coma. Here’s where you can order it as a gift, too.

Cookbooks ~$20
It’s safe to say we’re all cooking more this year, so now is the time to invest in cookbooks—for ourselves and the ones we love. Here are my recent favorites:

Two Peas & Their Pod Cookbook: Favorite Everyday Recipes from Our Family Kitchen

Skinnytaste Meal Prep: Healthy Make-Ahead Meals and Freezer Recipes to Simplify Your Life

Holy Sweet!: 60 Indulgent Recipes for Bigger, Better Desserts

The Pretty Dish: More than 150 Everyday Recipes and 50 Beauty DIYs to Nourish Your Body Inside and Out

The Well Plated Cookbook: Fast, Healthy Recipes You’ll Want to Eat

Modern Comfort Food: A Barefoot Contessa Cookbook

Why is Vitamin D Important Vitamin D Deficiency

Hello all!

The very word ‘vitamin D’ reminds me of the Bournvita ad. They have said it loud and clear that ‘Vitamin D ke bina dodh ka calcium waste ho jata hai’. So Bournvita is fortified with Vitamin D so that kids don’t miss out on their calcium.

Let me tell you what crossed my mind when I saw this ad for the first time. I just thought that why do they need to add vitamin D in the health drink? Doesn’t our body synthesise it in presence of sunlight?

Why is Vitamin D Important Vitamin D Deficiency

It may have been the case with you all too. But now I think this is done to ensure that the children don’t suffer from Rickets which is a disease caused due to the deficiency of Vitamin D.

vitamin D deficiency

Oh well, allow me to proceed and tell you more about Vitamin D.

It is a fat soluble vitamin and it is also called ‘sunshine vitamin’ as it is synthesised by the body under sunlight (So we should worship the Sun God every morning!!).

Why is Vitamin D Important ?

  • It is an immune system regulator and helps the immune system fight disorders like the common cold.
  • It is vital for the absorption and metabolism of calcium and phosphorous, and both are needed for the maintenance of healthy bones.
  • It plays a key role in maintaining cognitive functions where the word cognitive refers to awareness, perception, reasoning, and judgment.
  • I am sure that you would be happy to hear this! Vitamin D plays an important role in maintaining a healthy body weight, according to a study.
  • It is known to reduce the severity and frequency of asthma symptoms.
  • It has been shown to reduce the risk of developing rheumatoid arthritis in women.
  • It protects from radiation damage (low levels of radiation).
  • Studies have shown that people with adequate levels of vitamin D have a considerably lower risk of developing cancer.
  • It enables recovery from TB in a rapid manner.
  • Low levels of vitamin D may increase the risk of heart attack and early death. So it becomes essential to maintain adequate levels of this vitamin in the body.

What happens when there is a deficiency of the vitamin in the body?

  • Bone pain and muscle weakness ( a sign of the deficiency)
  • Little children might develop rickets, a condition in which there is a softening of bones. They may also be affected by asthma.

Now the question arises that why is there a deficiency of the sunshine vitamin in the body?

Vitamin D Deficiency can be due to any of the following reasons:

  1. If you have a strict vegetarian diet.  As only animal products are good sources of the vitamin.
  2. If you don’t expose yourself to sunlight. We have ample sunshine here in India but you may be using too much of sun block/sun screen or staying indoors always.
  3. If there is more melanin pigmentation in your skin. It may become difficult to synthesise Vit-D in such a case.
  4. Obesity can cause lower levels of the vitamin in the body.
  5. The digestive tract might not be absorbing the vitamin from the food.

Foods rich in Vitamin D

  • Fish
  • Milk
  • Eggs
  • Cereal(the ones that are fortified)
  • Mushroom
  • Orange juice

The recommended daily allowance is as follows:

  • 600 IU/day for ages 1 to 70
  • 800 IU/day for over 70 years of age
  • 600 IU/day for pregnant and lactating women

Get outdoors and have a free dose of vitamin D but ensure you take food that is rich in it too.

Stay fit and take care!

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Thyroid Diet Plan

Thyroid Diet Plan
If the thyroid gland does not function in a healthy way we need to follow a healthy thyroid diet plan.

We keep reading a lot regarding Thyroid Diet Plan and various health tips to follow a thyroid diet plan for weight loss. We very well know that if the thyroid gland does not function in a healthy way we need to follow a healthy hyperthyroid or hypothyroid diet plan. If not done then our immune system and metabolism can go for a toss. The thyroid is a butterfly-shaped small gland that can make you fatigued along with causing weight issues.

Let us talk about ….

Thyroid diet plan for to lose weight 

Thyroid, being an autoimmune disease has become a common health issue all over the world. Strangely it is affecting ten times more females than males. If anyone is looking for a thyroid diet plan, here we present a Free Thyroid Diet plan For Weight Loss.

We do agree that thyroid can not be cured with a diet plan alone but it can surely be soothed with a balanced right diet plan and the right medication.

The 30-day thyroid diet plan can affect human metabolism in a positive way because it is the thyroid hormone that helps to fix metabolism. The faster is the metabolism, the more amount of calories our body burns while at rest. People having hypothyroidism, face slow less thyroid hormone which leads to a slower metabolism and burns fewer calories at rest. A slow metabolism surely comes with various long-term health risks for example feeling tired, a higher level of blood cholesterol and the worst is – major difficulty in weight loss.

People with thyroid usually have been seen to face weight issues too. Various researches show that aerobic exercises can help boost thyroid hormone levels through a hypothyroidism diet plan resulting in better metabolism. To add to a healthy thyroid diet plan, eating more protein can also help in giving a push to slow metabolism. To make things easier for our readers IWB here presents tips on How to follow a thyroid diet plan for weight loss which can be called a special Thyroid Diet plan for weight lossWe hope it will motivate you all towards a long-term healthy eating system to lose weight.

Thyroid diet plan for weight loss

thyroid diet plan
IWB here presents tips on How to follow a thyroid diet plan for weight loss which can be called a special Thyroid Diet plan for weight loss.

Early Morning

Start your day with lukewarm water with or without lemon or Giloy and aloe vera juice as that can easily take care of your bowel movement.

Breakfast (Chose any option)

  • Oats Chia seeds soaked overnight in a cup of either milk or curd.
  • Besan and Cottage cheese Cheela (check here for recipe) with garlic and red chilly chutney and a small bowl of diluted curd.

Morning Snack (Options)

  • A medium apple or a bowl of melon
  • A glass of Nimbu paani or plain chaach

Lunch (Options)

  • Two small whole grain or wheat atta chapatis with bottle gourd mixed dal and ladyfinger sabzi with a small bowl of cucumber curd.
  • A bowl of brown rice mixed vegetable pulao with a glass of buttermilk and green coriander chutney.

Evening Snack (Options)

  • Tea with roasted groundnuts not more than one small handful
  • Black coffee with roasted chana

Dinner (Options)

  • Spinach with paneer and one multigrain chapati with carrot mixed raita as curd.
  • Pumpkin or fish curry with one multigrain chapati and mixed vegetable raita.

This Indian Thyroid diet plan for weight loss is just a sample healthy best diet that will for sure help one shed some weight caused by hypothyroidism. Yes, we do agree when people say that any low-thyroid diet for weight loss can help in losing weight but only if supported with adequate activity levels. So all you need to do is to keep moving while you follow our low thyroid diet that is undoubtedly the best diet for hypothyroidism. Along with this diet for weight loss, you need to ‘Move and Follow our Diet Plan’.

If you plan to go for a healthy diet plan or walk plan, for weight loss, don’t forget to subscribe by hitting on the subscribe button on top. Remember we are there to keep motivating you and always try to stay motivated by listening to your weight loss or gain journey. You can share more about your healthy weight loss journey and the health programs that you followed by checking out our Join#IWBMovement here page.

 

 

 

lose weight WITHOUT exercising.

 

 

While exercise has many benefits, such as boosting your metabolism and keeping you physically as well as mentally healthy, it is possible ways to lose weight without exercising!

There may be many reasons why you can’t hit the gym or participate in exercises on the 28 Day Weight Loss Challenge app. Maybe you’ve had an injury or operation or suffer from another health-related issue?

It’s important to remember that working out helps you burn calories and build muscle but it is NOT mandatory in order to lose weight.

In fact, there are lots of ways to lose pounds without exerting yourself….

 

8 simple ways to lose weight without exercising

 

Can you lose weight without exercising?

 

Weight loss requires getting complete nutrition with fewer calories than you burn. This may sound simple, but many people focus too heavily on dramatically reducing their calorie intake and crash dieting. This is impossible to maintain for any prolonged period of time.

Often, when you restrict your food intake, you can end up piling the weight back on because you feel hungry and are more likely to eat more when you do eat to satisfy those hunger pangs!

Here are eight sensible ways you can lose weight without any exercise…

 

1. Don’t eat above or below your BMR calories

 

 

 

If you’re trying to lose weight, you want to make sure it’s in a healthy and sustainable way, like the 28 Day Weight Loss Challengeplan. Your basal metabolic rate (BMR) is the number of calories you’d burn if you stayed in bed all day.

This is an important number to know on the 28 Day Weight Loss Challenge, firstly so you’re aware of how much you can eat and still lose weight, and secondly, so you know how much you must eat to stay healthy – you must never eat below your BMR calories, as this can send your body into energy-conserving starvation mode.

Calculate your BMR here.

 

2. Plan your meals in advance

 

Spending a little bit of time on a meal plan will help so much during the week. If you’ve made a plan for healthy meals and snacks for the week, done the shopping, and even got ahead with some meal prep on the weekend, you are so much more likely to stick to it!

 


Sascha meal prep motivation budget meal plan

 

Don’t forget to plan for healthy snacks. Eating the wrong snacks can easily de-rail weight loss success.

The 28 Day Weight Loss Challenge has heaps of healthy snacks to choose from.

 

 

3. Keep your WATER up!

 

Sometimes when you’re out and about and on the go, with a trusty water bottle in hand, it’s easy to remember to keep your water intake up.

Water is an integral part of weight loss, flushing out our system and keeping our digestive system in good shape.  To lose weight without exercising.

Keep your water bottle next to you and every time you feel like opening the fridge or grabbing a snack, take a big gulp of water. Water can help you stop overeating as we sometimes mistake hunger for thirst. Grab a 2-liter water bottle and try to get through it during the day so you know how much you’ve drunk.

15 ways to up your water intake 

 

4. Go to bed 10 minutes earlier

 

5 ways to MAINTAIN a flat tummy

 

 

According to research, if your body isn’t receiving enough sleep, hunger cravings and mood disruptions can occur more frequently.

Simply heading to bed just 10 minutes earlier can help your overall sleep patterns. Keep you on track with your goals and improve how you feel during the hours you are awake.

 

5. Take deep breaths

 

Simple breathing exercises that allow the diaphragm to contract properly. Can help you to increase oxygen in the body, improve metabolism and support weight loss.

 

 

 

 

Try yogic breathing for 10 minutes per day by breathing in through your nose and allowing the belly to rise fully. Then, slowly breathe out through your mouth relaxing the chest and belly.

Or try one of the audio meditations in the 28 Day Weight Loss Challenge App. Diaphragmatic breathing can improve circulation, reduce stress, curb food cravings, increases the uptake of oxygen, and increase the body’s fat-burning potential.

 

 

6. Drink our Healthy Mummy Smoothies

These are the perfect solution to the busy mum’s breakfast and/or lunch and take just two minutes to make.

 

 

 

They give your body essential nutrients including protein, fiber, vitamins, and minerals. And will keep you full and satisfied until snack time. Plus, they’re breastfeeding friendly and are 96 percent sugar-free and 100 percent fructose and artificial sweetener-free.

Buy your smoothie tub here!

 

7. Avoid the triggers

 

 

 

If you have certain people or situations that lead to poor food choices, it’s time to make some changes. If you always grab Chinese with a colleague for lunch or always head to a café for a chocolate mud cake with a girlfriend – you need to nip those bad habits in the bud right away.

Make suggestions for healthier options – why not take turns bringing in a healthy lunch for you and your colleague?

It’s important to notice the triggers that lead to poor choices, and then turning them on their head so that they are no longer an issue

 

8. Cut out one thing at a time

 

 

8 simple ways to lose weight WITHOUT exercising

 

 

If you feel as though your junk food cravings are too big to tackle all at once, try cutting out one thing at a time.

You could start with a soft drink for the first week, then chips, then other favorites – all the while topping up what you do eat with new, tasty options so that you don’t feel as though you are missing out.

So if you really love blueberries, be sure to keep them in the house so that you can ‘indulge’ whenever you feel like it. If you love to dip, make your own healthy versions so that you can tuck in anytime.

 

 

Mum loses 14kg without exercise and reverses her health issues

 

Mum and granny loses 14kg without exercise and reverses her health issues

Christine Eccles was not able to lose weight without exercising regularly but she still joined the  

28 Day Weight Loss Challenge, 

did the Keto meal plan and has lost 14kg! Remarkably, she’s also managed to reverse some of her health issues.

 The Queensland-based grandma first discovered The Healthy Mummy in 2018 after reading the incredible 

weight loss story of Cicily

, who has lost 56kg through the 28 Day Weight Loss Challenge.

“I ordered Healthy  Mummy SmoothiesSugar X, numerous clothing items, drinking cups, and snacks and I joined the 28 Weight Loss Challenge app and Facebook support group to access recipes and exercise videos,” she says.

“I was then diagnosed with Scleroderma, a rare and incurable autoimmune disease. Non-alcoholic liver cirrhosis and Chronic Fatigue Syndrome. And although I used the smoothies regularly for the next few years. I was letting my disease take control and I spent most of the next few years inactive and in bed.”

 

 

Mum and granny loses 14kg without exercise and reverses her health issues

 

 

In Sept 2020, Christine, 49, was booked in for a hip replacement. And she says she knew that she had a choice, keep gaining weight or use the opportunity to control her eating, as exercise was not an option.

“By seeking advice from other Healthy Mummies, I decided on the ‘warm turkey’ approach, where you make changes slowly, in order to not feel restricted and give up early,” she says.

“I took two weeks to reduce rather than cut out takeaways, two weeks to reduce processed foods and meal sizes, and two weeks to cut out sugars and sweeteners.  After doing all that, I lost 5kgs with no exercise.”

 

 

 

 

These gorgeous mums are feeling happier and healthier than ever before!

 

 

Christine is a HUGE fan of the Keto recipes on the Healthy Mummy App

 

In Dec 2020, Christine started her first Challenge on the app, using the low-carb meal plan, then Keto.

“I was excited when The Healthy Mummy created a Keto menu. I still enjoy my Choc Fudge Smoothies and use Control X Berry and Sugar X on the occasions I have a craving,” she says.

“My typical day starts with bacon and egg variety dishes, chocolate and peanut butter cups, cheese, nuts, eggs or coffee cheesecake for snacks, caesar salad or smoothie for lunch and meat and green veggies for dinner (varieties).”

 

 

Christine’s health issues have improved dramatically

 

 

 

8 simple ways to lose weight without exercising

 

 

 

 

I might have lost 14kgs so far and over 25cm but the most important things. I have lost are the inflammation, pain, liver cirrhosis, leaky gut symptoms, and my negative thoughts and lack of moving,” she says.

“From XL to M and 18-20 to 14-16, off my anxiety medication and ready to start the Healthy Mummy 12 week challenge to lose the remaining 11kgs.”

 

Advice for other mums

 

1. Motivate yourself to lose weight without exercising

“My advice is not to wait for motivation, it can’t just be found. You need to make a change, acknowledge the change and then your motivation will appear to keep going.”

2. Move as much as you can

“Moving a little is better than nothing at all.”

3. Find someone to join with you

“I recently moved my daughter and grandson back home to help me and in the first week. She’s lost 5kg and she loves the tummy smoothies and has friends also now joining up. It’s great to do this journey together.”

 

Kick start your health with the 28 Day Weight Loss Challenge!

 

 

 

28 Day challenge

 

 

Once you’ve had some well-earned sleep, join us on the 28 Day Weight Loss Challenge!

With more than 4,000 delicious, healthy recipes, 350 exercises & 24/7 support – it is designed (and proven) to help busy mums like you lose weight! The 28 Day Weight Loss Challenge is literally like having a PT in your pocket.

To learn more about our challenge click here.

 

 

 

Bernie Fanning has managed to shed an impressive 25kg in just 12 months after signing up to the 28 Day Weight Loss Challenge.

The beautiful mum reveals due to her mental health decline, she put on 20kg in a couple of months and then again while suffering with gestational diabetes with her daughter.

“I started my Healthy Mummy journey on the 1st July in 2019, after the looking in the mirror and not recognising who the sad overweight lady was staring back at me,” she says. “And I’ve not looked back since.”

How losing 25kg in 12 months helped this mum overcome her mental health issues

How losing 25kg in 12 months helped this mum overcome her mental health issues

Mum loses 25kg in 12 months and overcomes her mental health issues

Mum-of-one Bernie admits her clothes were so tight and her energy levels were non existent before The Healthy Mummy.

How losing 25kg in 12 months helped this mum overcome her mental health issues

How losing 25kg in 12 months helped this mum overcome her mental health issues

“I struggled going to work and playing with my daughter . I was never overweight when I was younger,” she says.

“After my daughter was born she was diagnosed with a chromosome deletion, which experts believed could be causing her developmental delay.

“I was a member from of the Healthy Mummy for a few years become I committed to it fully. I would look at ladies stories wishing it was me.  My daughter deserves a mum who wants to live a healthy lifestyle.”

How losing 25kg in 12 months helped this mum overcome her mental health issues

How losing 25kg in 12 months helped this mum overcome her mental health issues

Now, Bernie’s daughter helps her in the kitchen and she also loves all the yummy healthy food from The Healthy Mummy app.

“Skylah also loves getting into the workout room with me and especially loves box jumps, skipping and small hand weights,” she says.

“I have lost 25 kilos in 12 months and have been maintaining for almost 11 months. I have lost 150cm from my waist and dropped 4 dress sizes. My visceral fat has more then halved.”

How losing 25kg in 12 months helped this mum overcome her mental health issues

How losing 25kg in 12 months helped this mum overcome her mental health issues

Bernie says her mental health has improved thanks to exercise and eating well

Best of all, Bernie says her mental health has improved dramatically and her fitness levels are the best they have ever been.

How losing 25kg in 12 months helped this mum overcome her mental health issues

How losing 25kg in 12 months helped this mum overcome her mental health issues

“My biggest tip to lose weight is to burn more calories than you consume and use the BMR calculator to workout your daily recommended calories,” she says.

“If you are feeling down or overwhelmed, go see your local GP for a mental health care plan in place.

“They may suggest therapy or medication. The Healthy Mummy app also has great tools to help with mental health, such as the meditations and the mind power tools.”

How losing 25kg in 12 months helped this mum overcome her mental health issues

How losing 25kg in 12 months helped this mum overcome her mental health issues

If you feel depressed or are suffering from depression and or anxiety, we advise you to seek help from your GP or call Lifeline 13 11 14, Perinatal Anxiety and Depression Australia [PANDA] 1300 726 306 or Beyond Blue 1300 22 46 36.

Join Bernie on our 28 Day Weight Loss Challenge

Want to shift your baby 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: 

  • 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.

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

Angela Freeman was able to lose an enormous 13kg after signing up to the 28 Day Weight Loss Challenge and fit into a dress she wanted to wear for her 40th birthday.

In fact, she was so determined to stick to The Healthy Mummy program and says she is now feeling better than ever before!

How this mum lost 13kg and was able to slim into a dress for her 40th

The lovely mum-of-three started her Healthy Mummy journey in May last year and says she felt so uncomfortable and unhappy with her body.

“I really wanted to be fit and healthy when I went on a cruise but that was not the case and I felt like had let myself down,” Angela says.

“I came home and then was busy with the kids so thought maybe I was being a bit too hard on myself.

“The turning point was when I was at home and still didn’t fit into my clothes (size 14, weighing close to 80kg) and I felt tired all the time and then I saw the photos from the cruise and realised that I can do better for myself.”

With Angela’s 40th birthday approaching, she was determined to fit into a size 12 dress.

What Angela did

Angela started out drinking The Healthy Mummy smoothies and began making meals from The Healthy Mummy app.

“I was drinking vanilla or chocolate, and I blitzed them up with some frozen berries or strawberries or raspberries and focussed on what I was eating,” she says.

“I used The Healthy Mummy app to find recipes to cook and our favourites are Baked Chicken Spaghetti, Beef and Sweet Potato Lasagne, Beef and Sweet Potato Curry and Lemon Chicken Veggie Bake.

“I also cooked up the snacks as well like the Pesto Sausage Rolls and Almond Meal Cake which were both delicious.”

How the Healthy Mummy app keeps Angela on track

In fact, this beautiful mum followed the 28 Days Beginner Program with Wendy.

“In the beginner I thought it was too hard but then as I did it each day, it got easier,” she says.

“I loved this program as it was not only practical, functional and I saw results, but it helped me to understand how to properly stretch out my back and take care of my body through the cooling down techniques.

“By completing the program, I had more energy every day, mentally my mind became clearer and when I saw results, I started feeling better. I then moved onto the other workouts such as the advanced program and now as I am a little time poor, I have found Wendy’s HIIT workouts great.”

What’s more, Angela reveals The Healthy Mummy app keeps me her track to make sure she is hitting her targets for the day.

“It is always important for me to reach those goals each day as I know I will sleep better at night,” she says.

Angela’s two big tips for success

1. Make sure that you are doing this for yourself and be your own cheer leader

Work on positive self talk, if you can’t exercise just to maintain your eating habits and not slip back into old ways and spend time reading, journaling and listening to podcasts.

2. Knowing the difference between your motivation and determination

Everyone is motivated by their kids or wanting to lose weight to get fit and healthy, but you need to learn to focus on just you and your own goals. Motivation can come and go but when you have a determined mind set and goals then you will always, most definitely achieve them.

“I now wear size 10 clothes and am  67 kg and love my body,” adds Angela.

“I am now focusing on toning up with some weight training. I am happy with where I am at and still determine to continue with exercising and eating right as I know by doing this I will continually learn and grow.

“I am so glad that I started on this journey and I wish everyone every success for their own journey.”

Join Angela on the 28 Day Weight Loss Challenge!

28 Day challenge

28 Day challenge

With more than 4,000 delicious (and healthy) recipes, 350 exercises & 24/7 support – the 28 Day Weight Loss Challenge  is designed (and proven) to help busy mums like you lose weight!

To learn more about our challenge OR to join – click here.

To learn more about our products – head to our Healthy Mummy Shop.

 

When Hannah Pech started her weight loss journey it was the start of winter.

By following the 28 Day Weight Loss Challenge this amazing mum was able to drop 35kg and she now maintains a 5kg radius of that. Her weight ranges from 70kg to 75kg after having a starting weight of 105kg – which is incredible!

Here’s how she managed to find the time to exercise, even when it was cold outside…

How Hannah, who has lost 35kg, finds motivation to exercise in winter

How Hannah, who has lost 35kg, finds motivation to exercise in winter

How Hannah incorporates exercise into her busy regime

Exercise wasn’t something Hannah says she prioritised before she signed up to The Healthy Mummy app, but she gradually started to incorporate into her daily routine.

“It began with a two kilometres walk down a dirt road, three times a week,” she says.

“Often I would push my six-month-old twins in the pram and throw the two- and four-year-old on a bike, getting it done any way I could became more and more important, as I realised exercise helped aid my weight loss goals.”

DO NOT PUBLISH How Hannah, who has lost 35kg, finds motivation to exercise in winter

DO NOT PUBLISH How Hannah, who has lost 35kg, finds motivation to exercise in winter

Fast forward nearly three years with another winter fast approaching, and now exercise has now become a vital part of Hannah’s day!

“It happens in some shape or form, whether that be a walk, run, stroll with the dog, app workout or shed weights session,” she says.

“I’ve spent the last six months building a new habit of morning exercise before the kids wake up!

“It’s a great time to get out and get the blood pumping, before starting a busy day!”

Hannah tends to exercise before the kids are up and out of bed

Hannah-Pech-pants-too-big-37kg-weight-loss

Hannah-Pech-pants-too-big-37kg-weight-loss

Hannah says this time of the day has become her ‘me time’ as she sneaks out the house, often in the dark while everyone is sleeping soundly!

“There is nothing more rewarding than closing my exercise ring in the app before I even start ‘mum life’ for the day,” she says.

“But with winter just around the corner the mornings are becoming colder and colder! This morning was a rude shock, the temperature was a staggering three degrees when I walked out the door!”

How Hannah, who has lost 35kg, finds motivation to exercise in winter

How Hannah, who has lost 35kg, finds motivation to exercise in winter

As a busy mum-of-five, Hannah says mornings need to continue to be the prime time to fit in exercise (providing everyone sleeps the night before!) so finding ways to brave the cold is essential!

“Nothing can stand in the way of my morning exercise, I now crave it not only for my physical health, but my mental,” she says.

“So, with this in mind, I made a list to convince myself that this habit MUST continue through the winter months, and I wanted to share with you all!”

Hannah-Pech-38kg-weight-loss-before-after

Hannah-Pech-38kg-weight-loss-before-after

Hannah’s top tips for smashing those exercise goals when it comes to winter and the colder months:

  1. Don’t look at your weather app on your phone in bed. If you see how cold, it really is it gives you an easy excuse not to get up!
  2. Set an alarm and stick to it!
  3. Have an accountability buddy! Even if you can’t exercise together, message a friend when you get up and go, and check that they have/are doing the same! When someone else is relying on us we are more likely to commit and follow through. Why not post it in The Healthy Mummy support group, motivate others to join in!
  4. Dress for the weather. Wearing appropriate clothing for the cold is key! A beanie, jacket or long leggings! Rug up and get out there!
  5. Make a plan and stick to it, rain hail or shine! Have some form of ‘ticking off’ exercise and a non-food reward if you reach your weekly goal (for example, get up 5 early mornings a week) recording your exercise in the app is a fantastic visual to see what you’ve achieved.
  6. Get the heart rate up! When its cold it takes longer to warm up, so choose a form of exercise to really get the heart pumping, a boxing workout from the app is ideal!

How Hannah, who has lost 35kg, finds motivation to exercise in winter

How Hannah, who has lost 35kg, finds motivation to exercise in winter

Join the 28 Day Weight Loss Challenge!

If you are interested in kickstarting your weight loss and want to improve your energy – not to mention – improve your overall health and wellbeing – our 28 Day Weight Loss Challenge is an awesome program to check out. 

Our 28 Day Weight Loss Challenge includes:

    • 28 days of at-home exercise routines (no gym needed) – with video instruction
    • Customisable and breastfeeding friendly meal plans (including a 7 day cleanse)
    • 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!
    • Get DAILY support from tens of thousands of mums on the Challenge with you

To learn more about our 28 DAY WEIGHT LOSS CHALLENGE CLICK HERE or PURCHASE SMOOTHIES HERE.