World-famous physical, spiritual and mental practice/discipline.  Yoga originated in ancient India

 

 

 

My Yoga.

 

Hey Girls,

As the temperature goes down, it gets a bit difficult to do workouts early morning outdoors. It is better to do exercise indoors in winters.

Here, I will discuss how I got into yoga and how it helps me in losing weight and getting me a more flexible and toned body.

 

 

My Yoga Experience and Weight Loss

 

 

I wanted to learn yoga and practice it regularly from the day. I got few classes in school as extracurricular activities as I loved the way how easily I was doing. All those asanas as compared to others and the attention I was getting.

I searched for few classes but found it quite costly; so I decided to stick to my evening walks and a little bit of exercise. I was a bit lazy to get up early in the morning for walks and exercises. 😛

 

It was September 2012 that is last year;  I started morning walks as my dad insisted I go for morning walks rather than evening walks to get fresh air. So I thought to give the morning walk a try and started moving in the district park of my area. I saw many yoga groups in the parks, where a number of people from every age group perform.

And there was an instructor with each and every group from a particular institute. Those yoga groups made me think about yoga again but I was too shy to do yoga in the park.

 

 

Join A Good Group.

After few days I decided to join the group, that group includes only middle to old-age people. But I wanted to join yoga so I did. On the first day, I was a little nervous about whether I will be able to perform yoga asana as I did years ago. But I must say the group and instructor encouraged me, helped me a lot with asana. And appreciated me when I did asana correctly. 😀 I just love that group for support. 🙂

 

We started with few stretching exercises of arms, hands,and full body. Included some exercises for the neck and back to reduce the stiffness. And those with neck problems like me get reduce with those exercises.

 

After 15 minutes, started with asana the first asana was Suryanamaskar. And then performed various asana for various body parts. And each asana is performed to cure some or other ailments too, I was getting all this information through the instructor. Few asanas were especially for weight loss.

Another asana included was Dhanurasana, Halasana, Trikonasana, I am not good at remembering these asana names, I find it difficult. 😛

 

It took an hour to perform all asana. As the asana has to do in low intensity and 1 min of rest is done after each asana. When these asanas got finish we started with meditation and breathing exercises. This is a part of yoga and is good for mental health and plays an important role in relaxing the mind.

Exercise like pranayam, Anulom-Vilom, others. In which full concentration was on breath, how to inhale, how to exhale n all. It took 15mins.

 

Your Sessions.

So my session of yoga was of one and a half hours. I felt so good at end of the session. So relax, energetic, and seriously I was feeling fresh the whole day. Impress that I felt happy to wake up early in the morning for another session. I could not believe myself nor did my parents, when they saw me waking up early in the morning on my own. 🙂

 

The effect of yoga can be easily seen on my face, my body. I lost 2 kg in 2 months, I know the weight loss is not much. But I felt good about myself, and everyone was asking me the reason behind my toned body. 🙂

 

The weight loss in yoga is a bit slow but it is permanent. And as soon as you stop, those extra pounds will not come back. Even if you just check on your calories without exercise. But that does not mean you stop yoga after you achieve your targets.

 

For the last 2 and half months, I am on bed rest because of a ligament tear on my foot. That’s why I am off from workouts but I am missing yoga a lot. Yoga can make workouts so simple and once you start it, you will feel incomplete without it. I was the one who always ran away from workouts, and being lazy around but yoga changed me. I will never get tired of it.

If you also love yoga do share your experiences and if you never tried yoga just go and try it out. 🙂

 

 

 

 

 

 10 Different Types Of Yoga. 

 

 

 

 

World-famous physical, spiritual and mental practice/discipline.  Yoga originated in ancient India. The term can obtain from Yujir yoga (to yoke) or Yuj samadhi (to concentrate).

Yoga is practiced for several reasons like de-stress, relaxation, weight loss, inner peace, and spiritual reasons.

There are different types of yoga to practice so, it is very important to understand which type will suit you the most.

 

 

 

Different Types Of Yoga.

 

 

Different Types Of Yoga

 

 

 

Bikram.

It has only 26 poses and is good for beginners. The idea behind this type is to turn up the heat until you get 105 degrees.  Also known as “Hot Yoga”.

Its twenty-six posture exercises systematically move fresh. Oxygenated blood to one hundred percent of your body, to each organ and fiber.  Restoring all systems to healthy working order, just as Nature intended. Proper weight, muscle tone, vibrant good health, and a sense of well-being will automatically follow.

 

 

Hatha.

It focuses on slow and gentle movements and it is the best in yoga to wind down at the night. Which involves a lot of breathing exercises. Can be done once back from work as it demands slow movements.

 

 

Vinyasa.

It is the most popular type of yoga in the United States and involves a variety of changing poses. It calls for a lot of Sun Salutations and is the best fit for a person who likes to move.

 

 

Kundalini.

This type works mainly on the bast of the spine.  Expect a lot of core work on your abs and around the spine.

 

Ashtanga.

Known as “ Power Yoga”. It involves constant movements and is physically demanding.

 

Iyengar

Also well known for the use of props like wooden blocks, harnesses, cushions, and straps.  It is also good for people who have physical ailments.

 

 

Anusara.

It focuses on looking inward and seeing the light within yourself and others. It’s a great style for those new to yoga, as many of its poses allow the use of props for extra support. And there’s a lot of alignment and breathwork.

 

 

Restorative.

As the name suggests – it helps in deep relaxation at the end of hecticworkday. Restorative yoga is typically adept with props And involves only a handful of restorative poses you’ll hold for extended periods of time. But you’ll really connect your mind with your body. Expect more poses that open the chest area for breath work and more lying down than in your typical practice.

 

 

Jivamukti.

It is a type of vinyasa yoga so, is physically intense. As the name suggests it means “Liberation while living”.

 

 

Prenatal.

It is the most popular type amongst expectant mothers.  Therefore, It is also good for the women who have given birth to get back into shape.   It can help get rid of pregnancy aches.

Tips: As a beginner make sure you do not stress the body on the first sitting. And also the main secret to achieving maximum benefits is to develop a routine.

For me,  yoga has taught me to love my body.

My confession: if I do not practice yoga for days I feel low and get mood swings. The day I get back to yoga I get inner peace and happiness. The icing on the cake: my skin starts glowing 🙂

 

 

 

Emily Velez has lost a whopping 40kg in 9 months through the 28 Day Weight Loss Challenge. She initially lost 11kg then signed up to be a Platinum member.

And she’s gone down from a size 22 to a size 12, and looks fantastic!

“Since joining The Healthy Mummy, I no longer have blood pressure issues,” she says. “I went from not being able to do housework without getting breathless to running my local 5km parkrun weekly!”

Mum loses 40kg in just 9 months and now does 5km runs weekly!

Mum loses 40kg in just 9 months and now does 5km runs weekly!

Emily has lost 40kg in just 9 months!

The mum-of-two reveals she wanted to do something about her weight after she was in hospital.

“At the end of my last pregnancy I had to spend 5 weeks in hospital away from my eldest due to weight-related pregnancy issues,” she says.

“I had developed preeclampsia and high blood pressure. I couldn’t do any fun things with my son and that’s when I realised I want to be the healthiest I can be with both my kids, so I can run and play and be here for a long time.

“As soon as my youngest was born at the end of August in 2020 I started with just The Healthy Mummy recipes, in mid September I signed up as a Platinum member and never looked back!”

Mum loses 40kg in just 9 months and now does 5km runs weekly!

Mum loses 40kg in just 9 months and now does 5km runs weekly!

Now, Emily says she feels amazing and likes how much clothes fit her, as before she hid behind baggy shapeless clothes.

“I feel amazing that I’m able to run around and do fun activities with my incredibly active kids,” she says. “Since being with The Healthy Mummy, I get out of bed with a skip in my step!

“It feels so good to be smashing goals and to be able to walk into almost any shop and find something that will fit me!”

Mum loses 40kg in just 9 months and now does 5km runs weekly!

Mum loses 40kg in just 9 months and now does 5km runs weekly!

What a typical day on a plate looks like to Emily

Breakfast: Healthy Mummy Smoothie

Lunch: Healthy Mummy Smoothie

Snack: Choc Chip Chickpea cookies

Dinner: Creamy bacon and mushroom Ravioli/ One Pot Spaghetti/ Hawaiian Pizza/ Hidden Veggie Sausage Pasta bake

Workouts: Wendy’s Fit Beginner and Advanced programs

Mum loses 40kg in just 9 months and now does 5km runs weekly!Mum loses 40kg in just 9 months and now does 5km runs weekly!

Emily’s three tips for success

1. Get the family involved! The best thing about The Healthy Mummy is that it’s super easy to make it a family affair! If you try doing it by yourself you’re likely to feel isolated, overworked from catering for everyone and frustrated.

Find meals (from the MANY available) to suit the whole Fam! It will make your healthy lifestyle change MUCH easier to become a permanent one!

2. PLAN YOUR MEALS! This way you won’t feel tempted to pick up a quick meal AND do Click and Collect or Delivery for your grocery shop to avoid the nasty temptations at the shop! It has been a lifesaver for me!

3. Find exercise you ENJOY. All exercise will be tough, it should be! No matter your exercise level! But having an exercise/ way to keep active you enjoy will make it a little easier!

Mum loses 40kg in just 9 months and now does 5km runs weekly!Mum loses 40kg in just 9 months and now does 5km runs weekly!

“My advice for those on this journey would be to start small and slow! Jumping into it all in one go can be SO overwhelming and you’re likely to just give up,” she says.

“Starting with just changing a few meals and portion sizes or just walking three times a week is more than enough to get you started!

“And I can’t stress enough the importance of WATER WATER WATER! I went from drinking no water at all to drinking 3-4L a day and I’ve seen MASSIVE improvements all over!”

Are you ready to join the 28 Day Weight Loss Challenge ?

If you are wanting to lose weight and improve your energy – not to mention – help improve your overall health and wellbeing – our 28 Day Weight Loss Challengeis 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 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!

To learn more about our28 DAY WEIGHT LOSS CHALLENGE CLICK HEREor purchase our Smoothies.

Community

The 12 Week Challenge is over the halfway mark and we are looking for mums to become one of our incredible Motivating Mums for the LAST month of the EXCITING 12 Week Challenge which started in May 2021!

The 12 Week Challenge is for mums who want that extra bit of motivation and accountability. Those taking part in the challenge have pledged their 12 week goal, and along with receiving a free 12 Week Challenge Tool kit ebook, they also get the chance to win a share of $30,000 in Cash and Prizes!

Become a Motivating Mum on the 12 Week Challenge

We need some fabulous mums to be our Motivators in the 12 Week Challenge PRIVATE SUPPORT Group, to inspire and help mums taking part reach their goals in weeks 9 – 12 of the 12 week challenge.

To become one of our motivators you need to be a mum also taking part in the 12 week Challenge with an incredible weight loss story.  Your transformation journey will be shared with other mums to help empower them to tackle their own health, weight, and exercise goals.

You will also have a list of Motivating Mum duties to perform over the last month, which involves sharing your exercise tips, recipes, and smoothie photos. We will outline this in more detail if you are selected.

What is in it for you?

If you are selected we will send you a Healthy Mummy Gift pack valued at $250!

Please enter all your details below: If you are selected we will be in contact via email by the end of this week. Unfortunately, due to the high volume of entries, we are unable to contact all entrants individually.

More about the 12 Week Challenge

●You will pledge your 12 week goal once you join
●You will receive a FREE 12 Week Challenge TOOL KIT ebook jammed with everything you need to set your goals, stay motivated and get RESULTS
●You can choose to receive a Bumper 12 Week Challenge Smoothie pack to help KICK START your results
●You can win a share of $30,000 in CASH and prizes – two mums will win $5,000 CASH when submitting their 12 week results and over the 12 weeks we will have over 200 prizes to win plus runner up prizes!
●Once you join, get access to our PRIVATE 12 Week Challenge PRIVATE SUPPORT group where you can talk to other members on the 12 week challenge
●You will have a team of SUPER COACHES and Motivating Mums to keep you motivated and inspired EVERY DAY!
●Get NON STOP motivation and accountability to keep you on track PLUS weekly check ins
●Get UNLIMITED access to our 5 star ⭐️⭐️⭐️⭐️⭐️ rated Healthy Mummy App with over 450 at home workouts and over 4,500 family friendly recipes and customisable meal plans
●Plus you will get access to our NEW NO equipment video workout programs

You can win OVER $30,000 in CASH and Prizes

We LOVE giving back to our community and helping to stay mums motivated.

And as part of our 12 week challenge we will have over $30,000 up for grabs in cash and prizes

And this will be broken down into

  • 2 x $5,000 CASH prizes to two mums who submit their transformation at the end of the 12 weeks
  • A variety of prizes each week including Fit bits, Woolworths Vouchers, Cash, Smoothies and much more
  • We will run the weekly prizes via The Healthy Mummy app and our private support groups and winners will be announced weekly

 

When winter hits, along with cold winds and rain, it can make us want to give up on exercise completely. 

But there are a HEAP of indoor exercises that you can do in the winter – and get an awesome toned booty in the process.

julie durbhakula booty transformation motivationjulie durbhakula booty transformation motivation

Awesome Indoor Winter Workouts To Help You Tone Up Your Booty

Do Skiing Squats

Samantha Stevenson booty busting squatSamantha Stevenson booty busting squat

Whether your an avid skier or if you’ve never been on the piste, everyone can do these awesome skii squats. All you need to do is bend your knees like you’re in a skiing position for 30 seconds and then jump 180 degrees, then repeat and so forth. Get your little ones involved too!

Here’s how to sneak 100 squats into your daily routine!

Go Skating

A girl wearing figure skates stands on an outdoor rink covered in a light layer of snow.A girl wearing figure skates stands on an outdoor rink covered in a light layer of snow.
Source: iStock

Pull on your winter warmers and head down to the local ice skating rink – whether it be inside or out, you can even bring the kids with you. A few laps around, and you’ll have had a great workout by the time you’ve finished. If you’re not a pro, even skating holding onto the edge while trying not to fall over is a workout in itself!

Indoor Swimming

poolpool
Source: Supplied

Head down to the local indoor pool with your kids and take your partner with you, so you can take it in terms to do a few laps. Swimming is a fantastic form of all over body exercise.

Scale A Wall

Rock climbing wall at the gymRock climbing wall at the gym
Source: iStock

Just because it’s raining outside it doesn’t stop you from doing a great cardio workout and hitting your nearest indoor rock climbing centre. You may even be able to get an awesome discount on Groupon or Scoopon. Just don’t look down if you’re afraid of heights!

Use our exercise workouts in the Healthy Mummy APP

The life of a mum is busy and frantic, and at The Healthy Mummy, we understand that!

Focusing on the glutes, hips, adductors, abductors, hamstrings and quadriceps (that is, the butt and thighs) is particularly helpful in regaining core strength following pregnancy.

The 28 Day Weight Loss Challenge has hundreds of easy workouts in the App for you to do at home. They’re all designed for busy mums by personal trainers and are great if you’re pushed for time as they are all under 30 minutes.

Why not try doing a session before the kids get up, while they nap, or while they’re occupied eating lunch?

Join The 28 Day Weight Loss Challenge This Winter!

Eager to reach your weight loss goals this winter? Then jump on board with The Healthy Mummy and join the 28 Day Weight Loss Challenge!

Our Challenge is designed by mums FOR MUMS – to help them reach their goal weight and tackle their health and fitness.

The Challenge is home to customisable meal plans, 24/7 social support and realistic exercises mums can do AT HOME.

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.

NEXT 28 DAY WEIGHT LOSS CHALLENGE STARTS SOON!

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

This mum is incredibly proud of her truckie husband Dale, who has managed to lose 9kg since February by drinking  The Healthy Man Meal Replacement.

Rachel Keen lost weight by drinking The Healthy Mummy Premium Smoothies and convinced her man to try out The Healthy Man. Dale has a busy lifestyle on the road, so he’s not always able to exercise, which is why the smoothies have been great to help him get in shape.

“He’s a truck driver by trade, and has a smoothie for breakfast and lunch on day shift, and tea with us. (Night shift is a slightly different routine). He has the shake and full cream milk – nice and easy for when he’s working,” she says.

“Only ‘exercise’ he does is getting in and out of his truck, walking at work, and general stuff that he has to for his job. He’s lost 6kg in the last 5 weeks. He’s aiming for 25kg this year. I know he can do it!”

Truck driver hubby loses 9kg by just drinking The Healthy Man!Truck driver hubby loses 9kg by just drinking The Healthy Man!

Truckie Dale says The Healthy Man is perfect if you have an on-the-go lifestyle

Dale says he decided to give The Healthy Man Meal Replacement a go because the wife drinks The Healthy Mummy Smoothies.  Amazingly, he’s able to come off his tablets for diabetes, as his body is starting to regulate his sugar levels!

“I was a bit cautious going into it because I have type two diabetes and high iron levels,” he says.

“My main motivation is to lose weight and feel a lot better within my self. The main difference I have noticed is I have lost 9kgs since mid February and H1B1 levels are back to near normal. I am still on tablets but I am slowly coming of them as my body is starting to regulate sugar levels by itself.”

Truck driver hubby loses 9kg by just drinking The Healthy Man!

Truck driver hubby loses 9kg by just drinking The Healthy Man!

What’s more, Dale says he used to suffer a lot of stomach pain which sometimes he would double over in pain.

“I rarely have any pain now and I feel a lot healthier. My goal is to reach 100kgs I started at 138kgs and currently am 129kgs,” he says.

“I have two smoothies a day and one meal. I am a shift worker so on day shift I have one morning and for lunch and a meal for tea.

“On night shift I have one for lunch and tea and have a meal in the morning after work. Only reason I eat before bed is to make sure my sugar levels don’t got to low while sleeping as the have dipped before.”

Dale’s favourite Healthy Man shakes

Truck driver hubby loses 9kg by just drinking The Healthy Man!

Truck driver hubby loses 9kg by just drinking The Healthy Man!

Dale is a fan of the chocolate and vanilla smoothies. He has it with full cream milk and also mixes it with fruit and avocado.

“I really enjoy both chocolate and vanilla but probably prefer vanilla. I mix it two scoops with 500ml of full cream milk due to skim milk has higher sugar content,” he says.

“I also put half a banana and half avocado together and mix two smoothies at same time so it’s all good for work in the truck. I have only recently started the fruit as it was not quite filling enough for whole day and weight lose had stopped.

“But since I put the fruit in my weight loss has started again. I like that it has everything I need in it to help with weight lose and stomach health.

“And I am proof that it is all good for diabetics and of cause depending on individual cases. Thanks for the awesome product.”

Has your man tried 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

Seeing pictures of her wedding day was the final straw for mum Kelly to actually get serious about losing weight. Along with some medical problems, she knew it was her time to take back control of her lifestyle to improve her health.

Since following the Healthy Mummy program for 16 months she has not only lost 14 kilos and dropped 3 dress sizes, she is physically seeing real changes to her health and is mentally feeling back in control, and loving the skin she’s in.

See her transformation and story below

Kelly’s Weight Loss Journey

Kelly Craven is 32 and lives in Laurieton NSW. She is mum to three children aged 12, 4 and 1.

There were two defining moments for Kelly when she knew she needed to do something about her weight.

Kelly shares “The first was getting the diagnosis of nonalcoholic fatty liver. I was like ok this is serious I need to lose weight and get it under control.“

Despite the diagnosis, Kelly struggled to stay on track with losing weight and felt she just wasn’t making any progress.

“It wasn’t until I saw how big I was in my wedding photos that’s when I was like nope no more kidding around. It’s time to get absolutely serious about it. I’m doing this once and for all. I need to try harder. It has to be done.”

Kelly’s Weight Loss Results

Kelly signed up to the Healthy Mummy’s 28 Day Weight Loss Challenge and hasn’t looked back. She’s lost 14kgs and is down three dress sizes. Not only that, Kelly has noticed huge improvements with her overall health.

“It’s been 2 months since I’ve had any kind of back pain. I no longer sink in my mattress. I no longer suffer restless leg. I no longer have hip pain. I no longer slouch when I walk. I no longer have constant red or sore feet and my back no longer feels heavy weighted.”

“Physically, I’m now noticing all of these changes to my appearance – I am looking smaller and feeling so much lighter, clothes are big and baggy looking on me now and fitting into smaller sizes.”

“I can actually breathe properly without that heavy chest feeling.”

Whilst she is enjoying all the physical changes, Kelly is loving how strong mentally she is feeling.

“Mentally, I am totally in control right now and loving it. I’m loving myself and the skin I’m in whilst making these changes. My moods are more mellow and I have less brain fog and I am sleeping a lot better at night.”

Kelly has incorporated the Healthy Mummy Smoothies and lots of other Healthy Mummy products into her weight loss plan.

“I use the Healthy Mummy Tummy Smoothies. They are my favourite – especially chocolate.”

Favourite Healthy Mummy Products

“I also use the Healthy Mummy Hot Chocolate Collagen, Healthy Mummy Protein powder, Healthy Mummy Sugar X, Healthy Mummy Beauty collagen, also the Healthy Mummy Skin products, pink clay mask, revive face oil, glow flash balm, the coconut coffee body scrub and the body sculpting lotion.”

Kelly’s Day on a Plate

“For winter because it gets colder, I tend to focus more on food so it keeps my body warm and settled.”

A typical day for me is:

  • Healthy Mummy Tummy smoothie (brekkie)
  • Healthy Mummy cookie dough bliss balls (snack)
  • Healthy Mummy meal from the App (lunch)
  • Healthy Mumm yChoc Apple Bites (snack)
  • Healthy Mummy meal from the App(dinner)
  • I finish my night with a nice warm cup of Healthy Mummy Hot Chocolate Collagen.

Kelly’s favorite meals and snacks

“My favourite Healthy Mummy meals are the Mexican Lasagne (pictured), Burger bowl, Meatball Sub and Creamy Mushroom and Bacon Ravioli.”

“My favourite Healthy Mummy snacks are the Cookie Dough Bliss Balls (pictured), Choc Apple Bites and the Berry and Banana Snack Plate.”

Favourite workouts

Kelly loves to dance so her favourite workouts in the Healthy Mummy App are Dance Cardio, Dance Strong and the no equipment workouts.

Kelly’s 3 tips for success

  • Be committed. (Stay motivated)
  • Think positive. (It’s all about the positive mindset!)
  • Learn from your journey. (Allow yourself to celebrate those small victories because the more you celebrate them, the more you will want to keep going.)

“My advice is not to throw yourself in the deep end straight away otherwise it can be quite overwhelming for you and your journey. Take your time and focus on eating healthy, portion control, exercise (even if it’s 3 days out of the week) but most importantly make sure you’re staying hydrated and drink water! If you slip up that’s ok. Enjoy it as tomorrow is a new day. Stay motivated and stay dedicated. The body achieves what the mind believes.”

Are you ready to join the 28 Day Weight Loss Challenge?

If you are wanting to lose weight and improve your energy – not to mention – help 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 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!

To learn more about our 28 DAY WEIGHT LOSS CHALLENGE CLICK HERE or purchase our Smoothies.

 

Many people worry about gaining weight gain in the winter – we’re less active when it’s colder and we tend to eat warm, filling food.

But fear not! We at The Healthy Mummy are EXTREMELY proud that we’ve helped mums lose OVER 3 million kg!

Check out Cicily’s results below too who started losing 5kg and then went on to lose 56kg with us!! (read her story here) 

People also get down if they only lose 500g – but that is HEAPS – check out the below pic of what 500g actually looks like  (and if you haven’t lost weight get advice here on what could be going on) 

500g500g

And with 10 years of experience of helping mums lose weight and get healthy, we are pretty confident that we can help you too.

One of the important factors in losing weight is setting GOALS and being PREPARED.

Today we wanted to get VERY specific and give you a tight timeframe of how you can lose 4- 5kg this Winter.

So how do you do this? We’ll tell you how…

10 ways to lose 5kg this winter

1. Watch your portion control 

Portion-Plate

Portion-Plate

Portion control is one of the most important factors in weight loss, weight maintenance and weight gain, especially when you are trying to lose weight.

The Australian Dietary Guidelines recommends that you eat from a variety different food groups each to get a range of vitamins and nutrients to support your health.

2. Move more

For some people, a daily walk and some weekly strength training is enough to see great results.

For others, you might need to get more of a sweat on to see the benefit. Try alternating your walks with jogging or a light run. Increase your strength training as this helps to build muscle which means you will burn more calories even from your daily movements.

Need a bit more structure? Then the 28 Day Weight Loss Challenge has daily exercise plans and videos to fall – all on our convenient App.

P.S- you can get 3 months on the 28 Day Challenge for $29.99 (that’s 90% off!!)

3. Ditch processed foods

Close-up image of different types of bread and paste productsClose-up image of different types of bread and paste products
Source: iStock

Cut out processed food and things like white bread, rice and pasta and have wholegrain and wholemeal versions instead which are high in fibre and vitamins.

4. Include metabolism boosting foods in your diet

boosting food

boosting food

Get your insides to do all the work. Fire up your metabolism and the calories will burn themselves. Read our top picks for metabolism boosting foods here.

5. Get support

Community Mums

Community Mums

Try chatting to a friend or other mum who has lost weight. Pick their brain and see if they have any insight for you about anything you are missing or not doing. Jump onto the Healthy Mummy Facebook group and be inspired by the mums, advice and stories on the page.

6. Meal prep

meal prep 1

meal prep 1

If you are looking for a more structured plan to follow, then try our 28 Day Weight Loss Challenge (which is breastfeeding friendly but is also suitable for all mums whether you are breastfeeding or not). It helps you get prepared and encourages you to meal prep – meal preparation equals healthy eating. 

The Challenge offers you over 3,000 recipes, customisable meal plans and over 350 exercises and it is made for BUSY mums.

Here are 7 great tips to get more organised with meal prep.

7. Stay focused

1612_THM_BA_2017_MotivationalMemes9

1612_THM_BA_2017_MotivationalMemes9

One day at a time is all we can do. Don’t let a bad day turn into a bad week. So if you have a slip up, dust yourself off and remember that tomorrow is another day closer to your goal!

8. Increase protein and fibre

Ten High Protein Snacks During Pregnancy

Ten High Protein Snacks During Pregnancy

Ensure that you are eating enough protein in your meals and snacks. This helps you to feel fuller for longer and gets your metabolism firing. Think nuts, LSA, boiled eggs, poached chicken, natural peanut butter, tofu.

We have over 3,000 protein and fibre rich & family friendly recipes on our 28 Day Weight Loss Challenge.  

Another quick way to boost your protein is through our Almond and Date Protein Bliss Balls recipe.

9. Avoid sugar

Close-up of granulated sugar in spoon and sugar pile on woodenClose-up of granulated sugar in spoon and sugar pile on wooden
Source: iStock

Reducing your added sugar intake is one of the FASTEST ways to lose tummy fat, reduce calories,increase energy, improve your skin and lose excess kilos. Sugar is hidden EVERYWHERE. Here are ten simple food swaps to help reduce your sugar intake.

10. Get 3 months For $19.99 On 28 Day Challenge

Eager to reach your weight loss goals? Then jump on board with The Healthy Mummy and get 3 months access for only $19.99!

Our Challenge is designed by mums FOR MUMS – to help them reach their goal weight and tackle their health and fitness.

The Challenge is home to customisable meal plans, 24/7 social support and realistic exercises mums can do AT HOME.

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.

NEXT 28 DAY WEIGHT LOSS CHALLENGE STARTS SOON!

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

Alicia Wooldridge has been a 28 Day Weight Loss Challenge member and saw huge success after the birth of her first child, losing 40kg. She’s been a lifetime platinum member since March 2019.

However, after the birth of her twins, she says she put the weight back on and found herself slipping back into her old ways. That’s why she decided to sign up to the 12 Week Challenge, which is for mums who want that extra bit of motivation and accountability.

The 12 Week Challenge consists of following three conventional 28 Day Weight Loss Challenges, but for those taking part, they will pledge their 12 week goal, and along with receiving a free 12 Week Challenge Tool kit ebook.

Mum pledges to live a healthier lifestyle and stop 'sabotaging herself'

Mum pledges to live a healthier lifestyle and stop 'sabotaging herself'

Alicia is pledging to lead a healthier lifestyle and stop ‘sabotaging herself’ and go back to better habits

28-year-old Alicia says she struggled to keep on top of her healthy lifestyle while also looking after two demanding babies at the same time.

“It took its toll on me,” she admits. “I kept sabotaging myself and I wouldn’t get anywhere. Fast forward to April this year and I saw myself in pictures from my sister’s wedding and I hated it.

“Combine that with getting on a plane to travel for work training and not being able to do the seatbelt up on the flight, it really hit me hard! This was the time The Healthy Mummy was advertising the 12 Week Challenge and I thought this is it! I need to sign up!”

Mum pledges to live a healthier lifestyle and stop 'sabotaging herself'

Mum pledges to live a healthier lifestyle and stop 'sabotaging herself'

Mum-of-three Alicia says she wanted to create better habits and learn to love herself again, Now, she exercises three times a week and drinks two litres of water a day,

“I’m taking care of myself, so I can keep up with my family and work. I would like to work towards a 6kg loss in weight and a good number of CMS off my entire body,” she says.

“At the end of the first 4 weeks of the 12 Week Challenge, I have lost 2.6kgs and a 63cm off my entire body. I’ve gone from size 22/24 to 20/22 and slowly getting into 18s again.”

In fact, the SA-based mum says exercising is good for her physical health and also her mental health and she’s feeling in a better mood most of the time.

Mum pledges to live a healthier lifestyle and stop 'sabotaging herself'

Mum pledges to live a healthier lifestyle and stop 'sabotaging herself'

“I am feeling less stressed and I am learning to love myself which is doing wonders for my body confidence,” she says.

“And I occasionally use The Healthy Mummy Premium Smoothies, banana or chocolate are the favourites. I on a whole use recipes from the amazing recipe hub for Challenge members.

“The food is amazing and everyone in the family loves it as well. Chicken and Chorizo Pasta is an all time favourite in our house along with the Air Fryer Choc Chip Cookie Tart.”

What’s more, Alicia says she loves the no equipment workouts in The Healthy Mummy app, as “you can do them anywhere.”

Three tips that have helped Alicia

1. Meal plan even if it just dinners, it’s not hard to turn the recipe into extras for lunch the next day.

2. Take measurement– my scales may barely move but the cm disappears like crazy.

3. You bite it, you write it. By putting everything into the app or writing it down you start to see how much you are actually eating or not eating and it gives you an idea of where you need to work on. It also makes you more aware of your food choices.

Alicia’s advice

“My advice for anyone trying to lose weight is to set small attainable goals as the more often you hit those goals the better you start to feel about yourself and more confident you become and more you want to keep going.

Please don’t hedge all your bets on the scales! The scales are not telling you what you need to know which is you are amazing! They also do show you the difference that changing small habits are doing to the inside of your body e.g. your organs becoming more healthier and the scales certainly don’t show the change in your mental health.

Take each day as it comes step by step you will achieve more than you originally thought.”

Are you ready to join the 28 Day Weight Loss Challenge ?

If you are wanting to lose weight and improve your energy – not to mention – help 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 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!

To learn more about our 28 DAY WEIGHT LOSS CHALLENGE CLICK HERE or purchase our Smoothies.

Since welcoming baby number #5, this Healthy Mummy has lost 13kg (going from 87kg to 74kg), using the 28 Day Weight Loss Challenge.Sam Stevenson‎

Sam Stevenson‎

Despite suffering from Irritable Bowel Syndrome (IBS) and Polycystic Ovary Syndrome (PCOS) AND Endometriosis, Sam pushed through and used the 28 Day Weight Loss Challenge meal plans and customised them to suit her health and budget and hit weight loss goals.

Following the birth of baby number 4 Sam lost 16kg. She then fell pregnant for a 5th time and lost 13kg post baby!

“It’s amazing how much my self confidence has blossomed since finding The Healthy Mummy,” she says.

Mum of 5 loses 13kg after 5th child

At 43 years of age, Sam says that her weight loss can be slow and after the birth of her 4th child she developed IBS which made eating to her new intolerances challenging.

“I followed the 28 Day Weight Loss Challenges and was able to tailor them to my new requirements and after the birth of my 5th child, I was diagnosed with PCOS and Endometriosis,” Sam said.

Sam had surgery to help with her symptoms and deal with regular ongoing monthly pain and found that exercise helped her manage her symptoms each month. She says, “Seeing that I am getting fitter and stronger, regardless of what is thrown at me, makes me more determined to keep going.”

Since her health difficulties Sam has gone from a size 18 to a size 10/12 and has been focusing on her fitness goals and building muscle which she’s super proud of. She’s also found her self confidence!

“It’s amazing how much my self confidence has blossomed since finding The Healthy Mummy. It really does put a huge smile on my face,” she said.

Food intake

Spanish rice with chorizo

Spanish rice with chorizo

The biggest change Sam has found since starting the 28 Day Weight Loss Challenge is the amount of fresh fruit and vegetables she buys, “I buy them from my local fruit and veg shop and  I customise my meal plan depending upon what’s in season or on sale,” she says.

Sam’s current obsessions in the kitchen are Spicy ramen noodle bowl, Spanish rice with chorizo, plus Steak and mushrooms (all Challenge meals).

Spicy ramen noodle bowl

Spicy ramen noodle bowl

A fan of core exercises, Sam says “there are so many different ones that target different parts of your core but I think that having good core strength has really helped me with lifting my children and with my general daily exercise.”

Try these exercises for your core!

Whenever Sam is lacking motivation on her weight loss journey, she gets out old pics of herself and reflects on how far she has come. “I also used clothes as my guide when the scales were telling me opposite things to what my body was feeling,” she said.

Awesome stuff Sam!

Try your hand at a new healthy weight loss plan

The Healthy Mummy exists to help tired, busy mums like you SHIFT THE BABY WEIGHT and REACH YOUR GOAL WEIGHT.

Don’t let winter beat your weight loss goals. Stay on track with your journey through the cold months with our healthy yet comfort meals, indoor exercises and constant support on The Winter Weight Loss 28 Day Challenge.

Join Sam on the 28 Day Weight Loss Challenge and lose up to 4-6kg using the healthy meal plans and exercise videos on the Challenge app.

Injury free Weight Loss Workout Plan for beginners

Weight Loss Workout Plan
Photo by bruce mars on Unsplash

Weight loss workout plan for beginners to stay injury-free

There had been many such occasions when I suffered an injury while trying to work out beyond my comfort zone. Now that made things so serious with me that I had to be away from all kinds of pressure on my neck and feet. That meant no weights and not even walks for months altogether. Injury while following a weight loss workout plan for beginners can be a very serious matter that needs to be addressed. We all begin working out to stay fit but at times due to lack of awareness and guidance, we end up creating health problems. We injure ourselves due to ignorance and carelessness.

Today let us talk about a few precautions that we need to take care of to stay away from body injuries. I have learned these things over a period of time and then applied them in my life. I was lucky to be successful in staying away from injuries since then.

Most injury-prone body parts

Let me begin with which body parts are most injury-prone. Also, we talk about that while working out what preventive measures one must take care of in order to prevent these.

Ankles, knee joints, heels, upper and lower back, shoulder joints and neck, hamstrings, and hips are the most vulnerable body points for any beginner to be careful about.

If you are a beginner then you need to be aware that there are certain mandatory along with few optional accessories that can help you avoid injuries while working out. I have suffered personally and learned it hard way. If you take care of wearing the right kind of safe accessories, then you can never have any serious injuries. Still by chance if you get injured due to negligence, then because of these you will be able to recover very fast.

Sport Shoes are a mandatory accessory as one must never exercise in any flat shoes or slippers. Shoes need to have a good cushion, not a thin base. Your sport shoes must have cushioned yet flexible base. Nowadays all big brands make especially foam-based shoes for running purposes. These shoes are a bit expensive but surely long-lasting. It is always better to keep health your first priority. Remember if you rupture or break any tendon or joint, surely you will end up paying multiple times the cost of what you would have spent on a good pair of shoes.

Injury free Weight Loss Workout Plan for beginners
If you take care of wearing the right kind of safe accessories, then you can never have any serious injuries. Photo by Martin Katler on Unsplash

Wearing a pair of good shoes will always keep your heels, ankles, and tendons safe. If you have any doubt and are not very sure about how to choose your sports shoes for your particular kind of workout, read here.

Knee cap support is an optional choice of accessory to save your knees from undue pressure while exercising. Workouts like jumping or running or deep squats, lunges with decent or heavyweights also require good knee support. People who have had previous injuries must use a pair of knee cap support to protect joints.

Ankle Support is another important yet optional accessory to use for beginners to stay injury-free while following their workout plan for weight loss.  We have seen many beginners complaining about ankle pains. If you have ever suffered an ankle injury in the past, you should buy a pair of good-quality ankle support. These are really helpful but keep in mind to buy lighter ones so that they can fit in your shoes.

Heel support is optional yet a must for you if you suffer from heel pain due to any reason. I always use a pair of silicone gel cushions to secure my heels while walking.  I bought a real soft, fitting easily in my shoes, and believe me it really relaxes my heels while working out, walking, or doing all kinds of exercises.  If you have pain in your heels, I would surely recommend you to use these supports.

A gym belt is for those fitness enthusiasts who have lower back pain. It helps in preventing back problems like slipped discs. Know that if you into doing free weight exercises, then you might not need it. Do not buy a heavy one because a lighter in weight gym belt is easy to carry and adjustable.

I hope you must have liked these few pieces of equipment and would not at all forget to use them so as to avoid injury as you begin your workout plan.

In case you are looking for a customized walk plan, you can contact us here...