A young mother of three lost 5 pounds in just 12 weeks in May after promising to lose one pound a week, drink more water, and stick to a healthy but important meal plan.
Emily Velez, a 23-year-old mother of three in rural Queensland, had previously lost 40 pounds using Healthy Mom recipes and home workouts, but was struggling to lose weight after her four-month-old baby was born.
The motivated mom signed up for the site’s 12-week challenge, which included drinking three liters of water a day, enjoying five small healthy meals, and working toward a 5km park goal by walking and running regularly.
A young mother of three lost 11 pounds in just 12 weeks in May after making a commitment to lose one pound a week, drink more water, and stick to a healthy but important meal plan.
Emily Velez, 23, Australian mother of three, had previously lost 40 pounds using Healthy Mummy recipes and home exercises, but was struggling to shed stubborn pounds after the birth of her four-month-old baby.
The motivated mom signed up for the site’s 12-week challenge, where she drank three liters of water a day, ate five small healthy meals, and worked towards a 5km park goal by walking and running regularly.
Weighing in at 81kg, Emily hoped to weigh 75kg by the end of 12 weeks, and she did so with a final weight of 70kg.
Emily not only hit her goal, she lost 18 inches of her body, saw huge improvements in her overall health, ran 10 miles for the first time and saved $2,000 on her grocery bill.
“We were able to cut our spending under $200 a week in half – we were spending $350 a week! It has been particularly helpful with all the price hikes,” Emily said.
“Over the past 12 weeks, we’ve saved nearly $2,000 on groceries alone because we planned everything and shopped online.”
What is Emily’s typical day on a plate?
Breakfast: Smoothie or Bacon and Avocado Eggs
Junk food: Wholegrain muffins with chocolate chips
Lunch: Smoothie or leftover dinner
Junk food: Secret vegetarian hot dog rolls, salami and cheese crackers, or chocolate chip chickpea cookies
Dinner: Creamy ravioli with bacon and mushroom sausage and vegetarian pasta, a skillet spaghetti Bolognese or Hawaiian pita pizza
Emily used the website’s free recipes to improve her health, including smoothies, secret vegetarian hot dog rolls, chickpea cookies, and pasta dishes.
He said the key to his success was meal planning and preparation, and he always used the click-and-pick option at the grocery store to resist any temptation.
“Do this so you don’t stray from your meal plan — if you plan every meal, you won’t be hungry throughout the day and you won’t overeat,” she said.
She was also sure that she was following her training plan and was comfortable with her body after giving birth.
What are Emily’s top workout tips?
1. Do not overload yourself! Start with small goals and build your way! For example, start drinking a certain amount of water a day or take a 30-minute walk a day, or replace your main meals with healthy on-site meals.
2. Involve the family! If you just want to change your lifestyle, it will be nearly impossible to maintain! Take a family walk, choose food that everyone will love, and include the kids in your workouts!
3. I did the app’s beginner fitness program, a weekly jog in the park, a daily family walk, and short strength training at home.
THE FOUR BEST EXERCISES FOR PAIN FROM BELLY FAT
1. Ball roller rack
Starting position: Start in a plank position with your feet apart and your arms directly under your shoulders. Put a ball under your right hand. Keep your torso strong and tighten your core while keeping your back straight.
exePleasant: Engage your core by pulling your core towards your spine and rolling the ball to the left, grasping it with your left hand and placing your right hand on the mat. Then, return the ball to your right hand, keeping your core and lower back strong and stable as you lower your left arm to the ground and return to the starting position.
2. Bicycle
Starting position: Lie on your back with your head and neck relaxed and your arms at your side. Bend your knees and lift your legs in the air. Bring your knees to your chest and straighten your right leg. This is your starting position.
Yield: Inhale and exhale as you move. Continue with the “drive” movement, alternating legs
After 12 weeks, Emily saw her energy skyrocket and her health improved from the inside out.
3. Roll
Starting position: Lie on your back with your palms down and fingers facing forward. Put your arms above your head and lower them firmly to the ground. Straighten your knees and work your core muscles.
Yield: Inhale and slowly lift your head, neck, and shoulders off the ground. Then exhale as you pull your navel towards the floor, turn along your spine and raise your arms above your head and towards your feet, slowly rolling them into a sitting position.
4. Pilates abdominal swing
Starting position: Lie on your back with your legs in a tabletop position and put your hands under your thighs.
Execution: inhale and bring your knees to your chest. Exhale, lifting your head and torso as you roll forward slightly and extend your legs. Repeat the exercise.
“Don’t push yourself 100% from the start (especially if you’re new to this kind of lifestyle) because you’ll be exhausted,” he said.
“Set small, attainable goals for yourself, like walking for 30 minutes three to five times a week and drinking one to two large bottles of water a day.”
After 12 weeks, Emily saw her energy skyrocket and her health improved from the inside out.
‘I’ve seen so much improvement! I went from 18 to 10, my skin was so clear and I was able to do many things I never imagined before,” Emily said.
Emily not only hit her goal, she lost 48cm, saw huge improvements in her overall health, ran 6 miles for the first time and saved $2,000 on her grocery bill.
Emily had previously lost 40 pounds in 11 months, following the tips of The Healthy Mummy.
How to make healthy banana, raspberry and chocolate muffins?
for 14 muffins
CONTENTS
Healthy Mummy muffins (photo) are healthy and contain less than 100 calories per muffin
1 large banana
1 scrambled egg
1 teaspoon vanilla extract
3/4 cup unsweetened almond milk
1/4 cup Greek yogurt
2 tablespoons pure maple syrup
2 cups self-raising flour
1 teaspoon of baking powder
3/4 cup frozen raspberries
2 tablespoons dark chocolate chips
METHOD
1. Preheat the oven to 180 degrees and place the cake molds on a muffin tray.
2. Mash the banana and add the egg, vanilla, milk, yogurt and maple syrup.
3. Sift the flour and baking powder and mix gently until well mixed – do not over mix or the cakes will become tough.
4. Fold in the raspberries and chocolate chips.
5. Pour the mixture over the meatballs and place in the oven for 15 minutes or until they are well cooked and lightly browned.
6. Allow to cool on a wire rack before placing in an airtight container.
Source: Daily Mail
