Super baka ima 74 godine i izgleda kao zmaj: Pre tri godine smršala je 30 kg, a sada je prava fitnes influenserka!
Džoan Mekdonald (74) iz Koburga u Kanadi, pre tri godine izgubila je 30 kg, a sada je postala prava senzacija na Instagramu na kom je prati više od 80.000 ljudi!
S punih 70 godina Džoan je bila nezadovoljna svojim životom. Imala je višak kilograma (90 kg), pila je lekove za visok krvni pritisak i borila se s ozbiljnim artritisom. Zbog toga je odlučila da napravi promenu. Počela je da vežba i jela je pet uravnoteženih obroka dnevno.
Sada ima 60 kg, a na svom Instagram profilu "Train With Joan" skupila je hiljade pratilaca deleći svoje putovanje s mršavljenjem.
- Sada je već prošlo tri godine otkad sam promenila svoj životni stil i mogu da kažem da sam sada potpuno drugačija žena nego što sam bila kada sam tek počela s promenama - napisala je Džoan na svojoj web stranici i dodala da voli da se povezuje s drugim ženama i muškarcima koji se odluče da vode zdraviji način života.
Here is one of my favorite exercises for shoulder health: DB seated external rotations. Over the years my posture and osteoporosis have led to some rounding of my upper back and my shoulders can start to hurt if I don’t do these postural exercises and stretching out my chest and the front of my shoulders. Try these if you also have trouble with your shoulders and posture. They can pair well with banded facepulls and banded retractions. ? Keys: 1) try to sit up straight 2) keep the elbow of the working arm propped up on your elbow 3) slowly bring the weight down without rolling the shoulder. This puts tension on the rotator cuff muscles which is what you want to do 4) carefully bring the hand back up to vertical by contracting the muscles around the shoulder blade. Don’t swing or use your body weight. This is an isolation exercises targeting very small muscles so you don’t need much weight but you do need strict form. What exercises do you like for shoulder health?
Ona je odlučila da smrša kada je njena kćerka Mišel, kondicioni trener, koja živi u Meksiku, došla kući i videla kako njeno zdravlje nije najbolje.
Džoan je tada obnovila članstvo u teretani, kupila vagu i naučila kako da koristi iPhone da bi mogla svoj napredak da podeli na internetu.
- Moj moto je bio: "Ne smeta mi ako su moje promene spore. Idem svojim tempom i ovog puta promene će trajati do kraja života" - rekla je Džoan.
My oh my what a difference 3 years and 65 lbs can make! ? . I can vividly remember those bicep curls in the first video taken in the first week of my transformation journey with @yourhealthyhedonista . Michelle kept barking at me to pull my stomach in and keep my eyes open. I was beginning to think she was trying to kill me ? I was in Mexico, it was hot and humid, and I was suffering from hypertension and acid reflux. I also had vertigo which has also gone away along with the other issues since getting back in shape. ? I have so much gratitude to that gal on the left who slugged it through all of those issues plus low self-esteem but who stayed the course, allowing me to be where I am today. ? I look back to those years with the utmost gratitude and awe, and I promise to her that all my actions and attitudes today will pay respect to her hard work and her big dreams. I will never take my health or my habits for granted again! Let’s all fall in love with the work that has to be done to bring us the freedom and the joy and the energy that we want to experience every day ?? #olderandwiser . @womensbestwear True Top in Red ??
Kako su meseci prolazili, ova baka je videla da mršavi i počela je da se fokusira na treninge s tegovima kako bi pojačala svoju snagu.
Ona danas trenira po 90 minuta najmanje pet dana nedeljno, a na svom Instagram profilu deli vežbe, piše Daily Mail.
Džoan je čak pokrenula i sopstvene e-knjige kako bi pomogla drugima na njihovom fitnes putu, koje je napisala uz pomoć kćerke Mišel i njenog partnera Žana.
There are 3 years difference between these two photos with my coach/daughter @yourhealthyhedonista . Honestly, this is about making deep changes to my attitude about a lot of things more than just food (although that is an important one!). I am learning to love myself, to be open to changes, and to let go of a lot of baggage and emotions that don’t serve me. ? I’m getting a lot of questions about macros from my last post. How to get started and what your starting macros should be. Well, I’m not the expert here but I asked my daughter for some advice and this is what she told me. 1) you can use some online sources like www.iifym.com or the app @my.macros to help calculate your starting macros. Michelle explains that from here you can get a rough idea of where to start and then by tracking for a week and seeing progress or not, you can make adjustments. 2) you can try to figure it out on your own by using a simple equation: if you need to lose weight, multiply your body weight by 10 to get your starting calories, eat one gram of protein per pound of body weight, keep you fats below 30% of total calories, and fill in the rest with carbs. Track macros for a week and depending on progress adjust from there. If you are really obese like I was however, you may need to make more adjustments and this is where a coach can really help. When I was 200 lbs I really had no appetite and I had a very sluggish metabolism. Michelle gave me a 1200 calorie diet which was 6 calories per pound, and only 130 grams of protein which was 0.65 grams of protein per pound. My carbs were at 100 grams and my fats were at 30. I ate 5 balanced meals daily. ? 3) you can work with a reputable coach! ? I can refer you to my daughter’s coaching team @thewonderwomenofficial who can get you started. They are a wonderful group of gals who my daughter is mentoring and they follow her guidelines for nutrition and training for women. .. I hope that helps. This is what my daughter told me is a good basic outline. Getting coaching is always going to be the best option because of individual differences. Let’s have a wonderful week together! With love, Joan ?
- Bez obzira koliko je život težak ili izazovan, moramo da ostanemo nepokolebljivi u svom cilju i nastavimo da idemo dalje. Kad sam počela, nisam ni zamišljala da ću danas biti ovde. Samo sam želela da svoje zdravlje podignem na viši nivo i da prestanem da koristim lekove. Svaka vrata kroz koja prođemo vode na druga vrata. Nadam se da ćete svi odlučiti da rastete! Naučite da volite sebe, najbolje se brinite o sebi i usudite se ponovno da sanjate i volite svim srcem -zaključila je Džoan, prenosi 24sata.hr.
I wanted to give a heart felt thank you to my son-in-law @jeanjacquesbarrett for being part of my support team and always encouraging me to keep a positive mindset and kick my doubts to the curb. I’ve known this gentle man for almost ten years now and his patience with me is a testament to his coaching skills. If you are looking to improve your skills in the gym, I suggest you book a trip to Tulum to work with him one on one for a week. Trust me, you won’t regret it. I’m heading back to Tulum in just a few more weeks myself, (as long as there are flights down there!). Thank you JJ for. E.U. being a great coach and a great son-in-law!