Life&style 11. kolovoza 2020.

Nevjerojatna je! Pogledaj što je 74-godišnja bakica učinila od svog tijela u samo tri godine vježbanja!

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  • "Polako sam umirala, a sada tek počinjem živjeti", tako je rezultate svoje fitness preobrazbe opisala 74-godišnja Joan MacDonald
  • Ova vitalna gospođa u teretanu je prvi puta stupila prije tri godine, a njezinu fascinantnu tjelesnu transformaciju putem društvenih mreža prati više od 840 tisuća ljudi
  • Joan ističe kako je pri održavanju motivacije iznimno važno držati se zadanog rasporeda te da je kretanje osnova koja pridonosi zdravlju organizma

Ne postoji dobna granica za početak davanja prioriteta vlastitom zdravlju. Kanađanka Joan MacDonald prije tri godine započela je svoju tjelesnu transformaciju zahvaljujući kojoj je postala jedna od najpopularnijih fitness influencerica koju na Instagramu prati više od 840 tisuća ljudi. Ono što ovu priču razlikuje od sličnih priča o drastičnom gubitku kilograma jest podatak da je Joan na svoje "fitness putovanje" odlučila krenuti u 72-oj.

 
 
 
 
 
 
 
 
 
 
 
 
 

3 years ago I began this long, slow journey and now I realize that there really isn’t any end to it. Each day I move in a direction based on my choices. Each month is a new milestone. Each year I seem to have changed so completely I think I can’t change any more and yet I do.💕💕 At this point, I truly realize that we are limitless. At any moment we can make a decision to change. No matter how difficult or challenging life is, we must remain steadfast in our aim and keep inching forward. When I got started I never imagined I’d be where I am today. I just wanted to get my health back and get off my medication. Each door we step through leads to another door and then another. I hope you all keep choosing to grow! To learn to love yourself, take the best care of yourself, and dare to dream and love with your whole heart again.🙏🙏 . Pink outfit by @womensbest . . #transformation #hope #justdoit.

Objavu dijeli Joan MacDonald (@trainwithjoan)

Možda vas zanima... Video: Kad vježbamo, zaboravljamo na ovaj dio tijela, a puno utječe na izgled naše figure Rubrika Life&style Life&style

Transformacija svakodnevice

U samo tri godine marljivog rada izgubila je 27 kilograma te drastično promijenila svoju prehranu, kao i sveukupan način života. Sada redovito konzumira pet obroka na dan, a u raznovrsnoj prehrani najviše su zastupljeni meso, žitarice i povrće. Ulogu trenerice preuzela je njezina kćer Michelle MacDonald, koja se ujedno time i profesionalno bavi.

Najpopularnija fitness bakica na svijetu svoju transformaciju vrijedno bilježi na društvenim mrežama pa tako na svom Instagramu objavljuje bezbroj videozapisa iz teretane na kojima izvod vježbe impresivne i za nekoga tko je duplo mlađi od nje.

 
 
 
 
 
 
 
 
 
 
 
 
 

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 💕💕

Objavu dijeli Joan MacDonald (@trainwithjoan)

Možda vas zanima... Vježbaš, a nema rezultata? Ove dvije vježbe će potaknuti brži gubitak kilograma Rubrika Life&style Life&style

Važnost svakodnevnog kretanja

"Kretanje i dobra ishrana nemaju dobnu granicu. Mnogo je stvari koje su nesigurne i izvan našeg su nadzora. Ali vaše svakodnevne navike i pažnja koju pružate sebi su nešto što možete kontrolirati", otkrila je u razgovoru za Insider. Mnogi se na putu tjelesne preobrazbe susretnu s pitanjem nedostatka motivacije, a Joan ističe kako je u tom slučaju važno ustrajanje.

"Sastavite raspored te bez obzira jeste li kod kuće ili vani, pridržavajte ga se. Kada slijedite raspored to vam omogućava da nastavite graditi svakodnevne navike. Volim vježbati oko 8 sati ujutro i uvrštavanje toga u moj dnevni raspored mi uvelike pomaže da to i ispunim", dodala je u istom razgovoru.

 
 
 
 
 
 
 
 
 
 
 
 
 

Okay so a lot of you are wondering about my training schedule and what a typical day looks like. I train 5 days a week, and I have been doing this since I started working with my daughter @yourhealthyhedonista January 2017. This is a typical leg day training session. I start off with 5 minutes of cardio to get the blood flowing and then I do about ten minutes of mobility exercises to oil up these old joints. 😅 You can see one of my everyday yoga flows in one of the frames down below ⬇️⬇️ . After that’s done I’m ready to train! 🥳 The first exercise is usually a light weight going through a range of motion working on mind-body awareness. This is really important as you get older so you don’t get injured and you can really be present in your training session. Then I follow with heavier work where I really give it my all, get a nice sweat going, and get my heart rate up. Then I usually do some single leg or single arm work to correct any imbalances. Finally I do about 10-15 minutes of cooling down with foam rolling and stretching. 😀 my favorite part of my session! 🙌🏻🙌🏻 . Here is my workout: 1) Smith Machine Split Squats. 3 sets of 12 reps per leg. My shoulder hurts when I have a bar in my back so I use a wide grip which helps a lot. I position myself so that my knee travels just past my toe which puts the emphasis on my quad muscle. Slow and steady I really feel a good burn in my legs. I prefer to wear knee pads on leg day but I forgot mine that day. What about you? 2. Narrow stance leg press! 🔥 4-6 sets of 8-10 reps. I’ll either try to add weight or I’ll try to do more sets to keep getting stronger week to week. 3. Belt Squats! 🤩 3-4 sets of 10-12 reps These are tricky but I really love them. Having the weight around my waist helps me to stay more upright and I really feel these in my quads! 4. Dumbbell Reverse Lunges 3 sets of 12 reps per side. Another favorite as I really feel these in my glutes as well as my legs, and I can see I’ve really improved on these over the years😁. You all know I used to have high blood pressure, acid reflux and arthritis when I was 200 lbs. Getting my health back is the best! . Try this out and tag me if you do it! 🌟

Objavu dijeli Joan MacDonald (@trainwithjoan)

Možda vas zanima... Vježbaj s Jane Fonda: 82-godišnja zvijezda ponovno snima svoje vježbe, a evo zašto su njezini slavni treninzi jedni od najboljih Rubrika Life&style Life&style

Odjeća čini razliku

Svjesna je kako mnoge osobe njezinih godina zbog zdravlja nisu u mogućnosti aktivno vježbati, no drži kako je bilo kakva kretnja od krucijalnog značenja za zdravlje organizma te da bi ju trebali prilagoditi svojim sposobnostima i stanju organizma. Nadalje, kada govorimo o postizanju motivacije, Joan ima jedan sjajan trik koji rado dijeli sa svim ženama - itekako je bitno kako se odijevaš za teretanu jer to može utjecati na tvoje samopouzdanje. Stoga, zaboravi na široku odjeću jer nemaš se čega stidjeti.

Možda vas zanima... Od ove bolesti boluje čak 176 milijuna žena, a do dijagnoze prođe i sedam godina Rubrika Life&style Life&style

Ostani mlad u srcu

Također, ženama poručuje da se prilikom vježbanja ne zanemaruju brojevima na vagi već prednost daju vlastitoj vrijednosti, suosjećanju i unutarnjoj snazi. "Mislim da je jedan od ključeva kako ostati sretan i uzbuđen u životu ostati mlad u srcu. Sanjati, maštati i ostati otvoren. Dani će doći i proći ranije nego što misliš. Ne uzimaj ovaj dragocjeni život zdravo za gotovo", poručuje Joan.

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