Top Woman η Τζόαν, 74 ετών: Πριν 4 χρόνια ήταν 90 κιλά, έχασε 30 & έγινε fitness influencer (φωτό)

 

 

 

 

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This is my second week training back in the gym. Last week I hip thrust just 90 lbs on the bar. This week I doubled it to 180 lbs. boy oh boy these were tough! . I love the smith machine for hip thrusts because the machines really locks you into place. This allows you to really concentrate on isolating the hips to do all the work. Here are the keys I’ve learned here at @tulumstrengthclub : 1) feet about hip width distance apart and far enough away so the shins are straight up and down when I’m at the top of the thrust 2) nice, packed abs. No distended belly 3) chin stays tucked to help keep the ribs down 4) thrust all the way up by squeezing the glutes as hard as possible, no arching in the low back. ??‍♀️??‍♀️ If you have any questions about the hip thrust please ask away. . Listen, I didn’t start lifting this heavy. I started out just 4 x week plus daily cardio. I was already carrying an extra 60 lbs on my body so that was tough enough. But as the weight came off and I learned how to lift properly, I was able to push harder. Getting strong and good in the gym is a bit of a long, slow process just like getting extra weight off the body. I never ever thought about doing things like this when I started out. I just wanted to stop feeling so old and banged up. So please just take it slow, concentrate on doing what you’ve got to do well today, do t worry about the future, and little by little you will get there. With love, Joan xxx . Outfit by @womensbest , the True Collection

Η δημοσίευση κοινοποιήθηκε από το χρήστη Joan MacDonald (@trainwithjoan) στις 26 Ιούν, 2020 στις 4:44 πμ PDT

 

 

 

 

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Follow your heart and don’t let the world steal the spring from your step. I’ve been around a lo-o-o-ong time. I grew up in a tiny village in a remote part of Newfoundland, and we had no motor vehicles, no electricity, and we had to live off the land. We survived all kinds of hardships but here I am today in the modern world still learning, living and growing. It has been very challenging to stay on top of all the changes I’ve been witness too, but you know what, one of the most amazing things about the human spirit is the ability to adapt and grow! My fellow humans, I wish you all the inner strength and self-belief in the world. Face each day with a great routine to get off on the right foot. Keep reaching for the stars. Love yourself the way god meant you too, and share your positive soul with the world. Everyone can grow, everyone can change, everyone can help another person and bring a positive message to the world. Join me!!! Please let me know ⬇️⬇️ one thing you have learned to love about yourself and one positive thing you’ve down for another person this year! ?? Let’s all celebrate our goodness Much love to you all Joan ??

Η δημοσίευση κοινοποιήθηκε από το χρήστη Joan MacDonald (@trainwithjoan) στις 14 Ιούν, 2020 στις 9:13 πμ PDT

 

 

 

 

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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?

Η δημοσίευση κοινοποιήθηκε από το χρήστη Joan MacDonald (@trainwithjoan) στις 31 Μάι, 2020 στις 8:48 πμ PDT

 

 

 

 

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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 ?

Η δημοσίευση κοινοποιήθηκε από το χρήστη Joan MacDonald (@trainwithjoan) στις 18 Μάι, 2020 στις 5:52 πμ PDT

 

 

 

 

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You can do these at home, so give them a go! Warning though they are hard. ?? Reverse hip lifts... Like all exercises they key to doing getting the benefits comes down to good form and great effort. If I had just done these on my own with no coaching I would have done these all wrong to be honest. Having someone coach me through the technical parts of the exercise have made all the difference over the last three years. One thing my coach tells me is that I really listen and give it my all. I hope I can pass that intention along to you. Always remember, if a little old lady like me can learn to do these things, So. Can. You! ?????? First off, use a medicine ball or anything with some weight, and hold it over your head so your arms are with your ears. You can see this was a tough one for me. ? Next get your legs nice and tight, and I like to cross mine at the ankles so they don’t flop around on me. Now pull your tummy in , keep your head off the floor, and slowly roll your hips up off the ground. SO HARD ? Finally think of touching the ceiling with your feet. Really lift the legs up high! Don’t bring the legs to your tummy ✖️✖️ Do the opposite even though it’s much harder. The legs need to go up and the hips need to lift up too. Now, the last nail in the coffin is to slowly roll the hips back down to the ground without tucking those knees in. In fact, try to avoid any swinging movement with the legs. Your abs will burn like ? , I promise you. As my coach keeps telling me, slow and controlled is alway going to be better for beginners. I hope you give these a try and please tag me if you do these today and I’ll reshare it in my story ?? Let’s all stay healthy and strong together! We are not giving up no matter what!! With love Joan ??

Η δημοσίευση κοινοποιήθηκε από το χρήστη Joan MacDonald (@trainwithjoan) στις 8 Μάι, 2020 στις 6:12 πμ PDT

 

 

 

 

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Let’s talk about gym style, something I never would have considered to be important even just two years ago... When I first started out on my transformation journey, I hated trying on clothes, and in fact most of my clothes barely fit me any more so I had just a few bottoms and tops to choose from. Baggy shorts and over-sized t-shirts in boring colors were my go-to. I didn’t love myself back then and that’s how I dressed myself. I used to think 1) I didn’t deserve beautiful clothes and 2) nothing nice would fit me anyway, especially at my age. It wasn’t until my daughter insisted that I buy some new workout clothes and took me shopping at @forever21 that I understood that that mindset wasn’t working for me. When I saw myself in flattering clothes in cute colors, I could see that my inner dialogue had to go. I actually had muscles! I actually had a good shape taking form! I felt so good inside to see that in those new clothes. ?Even though it might seem like something superficial like clothing can’t have a big impact on how we see ourselves it absolutely can my dears! If I can learn that lesson in my seventies you can too. Now you won’t catch me heading to the gym (or my living room as the case may be ?) without taking the time to chose a favorite outfit. My daughter tells her clients, “you have to invest the same love and compassion for yourself at the START of your transformation that would to your own daughter if she was in your shoes. You would encourage her, compliment her on her successes no matter how small, and you would treat her to some workout clothes that were flattering, wouldn’t you? So learn to do that for yourself, and replace that negative inner dialogue with a positive one”. Now I’m sharing this with you. ? Please don’t wait til you’re “perfect” to take pride in yourself. You have to already see your perfection, your effort and your courage today. Love yourself enough to change, and show yourself that love daily. On the right I’m wearing one of my favorite outfits by @womensbest . If you have any questions please ask below, and share your favorite gym-wear brands with each other! With Love Joan ? . #womenbest #womensbestwear

Η δημοσίευση κοινοποιήθηκε από το χρήστη Joan MacDonald (@trainwithjoan) στις 30 Απρ, 2020 στις 5:17 πμ PDT

 

 

 

 

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Renegade Rows! These are a great way to get your heart rate up with just a light pair of dumbbells. The key is to maintain a pretty stiff plank while you’re doing them and try to keep the hips from twisting around too much . If you just have light dumbbells go for higher reps like I’m doing here. But you will be winded by the end of it. These are great for training glutes, abs, back, chest, triceps and biceps and even the front delts. ??. What doesn’t get trained with these?! ??‍♀️ I hope everybody is hanging in there and getting lots of work done around the house. I think I could spend another month easily decluttering the house and the garden shed. My gardens will be the trimmest they’ve ever been for early spring time let me tell you! ?? Outfit @womensbest I’m drinking the @womensbest BCAAS in iced tea flavor to help keep my aminos up as I train. If you have any questions please ask in the comments below ⬇️⬇️

Η δημοσίευση κοινοποιήθηκε από το χρήστη Joan MacDonald (@trainwithjoan) στις 1 Απρ, 2020 στις 10:45 πμ PDT

 

 

 

 

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Never take your health for granted. It’s often when we’ve lost our health that we realize this, and then it’s a battle to get it back. If you’ve lost your health because of your habits, like I did, the great news is that you can get it back by changing your habits. It’s all up to you. ? A lot of you wonderful people are asking me how I did it. A 70-years old gal set in her ways, angry, frustrated, arthritic, and extremely overweight. ? Here is what I can come up with.... 1. I was sick and tired of being sick and tired 2. Seeing my own mother’s health decline in a nursing home, in pain, and too stubborn to try and improve herself was an eye opener. 3. My daughter @yourhealthyhedonista sat me down and told me I needed to take charge of my health fast, and asked me to join her online transformation group. She insisted. ? 4. My Dr wanted to increase my heart medication! ? 5. I made up my mind that i could do it and I refused to quit no matter how daunting it was to head to the gym with arthritis and acid reflux and vertigo. I just focused on taking it one day at a time. I had to learn to use an iPhone and Apps which was extremely frustrating and humbling. ? i just did my best, allowed myself to make mistakes, and never gave up. . I trained 4 x week with weights for an hour. I started out doing 15 minutes of easy cardio every day at the gym. I ate 5 small, balanced meals with a pre and post workout. My macros were 25 grams of protein per meal, 20 grams of carbs per meal, and 6 grams of fat per meal. I had very little appetite and could barely eat all that food, even at 200 lbs! After about two months my appetite picked up and Michelle increased my macros. I had lost about 20 lbs by then. .. I hope that answers some questions for you all ❤️❤️ With love, Joan

Η δημοσίευση κοινοποιήθηκε από το χρήστη Joan MacDonald (@trainwithjoan) στις 12 Φεβ, 2020 στις 3:54 πμ PST

 

 

 

 

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I’ve now been sitting at 135 lbs give or take a few, since October. I never would have thought this was possible. Many of you are asking what I did about my loose skin. Well, the truth is I’ve done nothing about it so far. If I bend over or slouch it’s all there, and if I don’t flex my muscle I have some drooping skin like most other women my age. I’m certainly not opposed to surgery, but it’s something that would honestly scare me. Plus I’m afraid at my age of the recovery and time away from the gym. Right now I’m happy just to love where I’m at, wear flattering clothes like these pants by @womensbest , and this cute top by @forever21 . ? It’s better to focus on doing the best you can with what you have, and not start fixating on things you “want to improve”. It’s a balance but an important one. Love yourself, love where you are now, and keep improving your habits. That’s the real key. ?? . I’d love to hear your thoughts especially from those of you who have tried surgical procedures to take care of lose skin, etc. Are you happy? Do you recommend it? . . #fitover70 #silverhair #fitness #surgery #agingbackwards #oldladygains #transformation #weightloss.

Η δημοσίευση κοινοποιήθηκε από το χρήστη Joan MacDonald (@trainwithjoan) στις 26 Ιαν, 2020 στις 8:01 πμ PST