If you’ve already written off the Easter long weekend in terms of exercise and healthy food choices, we are here to turn things around.
If you do want to lose pregnancy weight, throwing in some exercise this Easter as well as some healthy eating food will help you to keep your results moving in the right direction.
Let’s face it, there is a very good chance that you’ll be tucking into a hot cross bun or chocolate egg this weekend.
And while that’s all good as a one off (just try not to eat the whole six pack!) why not do what you can now to keep your scales moving in the right direction.
Be proactive rather than reactive, and you may even see a positive move on the scales on weigh-in day. There tends to be a few more people around the house over the long weekend, so why not make use of the support?
Your kids are always watching how you handle different situations, and there is always a chance to be a good role model. If they see you treating the long weekend as an excuse to fit more exercise in (not less) they may start to see that healthy eating and exercise is not just something that you do some of the time – it’s a complete lifestyle change.
Make the most of the fact that you are all off work and school for 4 days and try exercising somewhere you haven’t been before. It could be as simple as taking the family for a picnic at a new beach and going for a long walk before you eat.
If you enjoy the support and motivation of the Lose Baby Weight program, why not consider joining our next 28 Day Diet and Exercise Challenge?
The 28 Day Diet and Exercise Challenge hub has over 800 exclusive recipes in (all created by nutritionists and chefs and you can get access to all the Challenge tools, recipes, meal plans and exercises here – and the bonus news is that mums lose an average of 4-6 kg over 28 days). The 28 Day Challenges will provide you with the skills to make the right decisions when it comes to food choices plus support and tips to make food prep, fitting in exercise, staying motivated and reaching your goals really easy. So get to it and join 1000’s of other mums who want to feel healthier and happier and sign up for the 28 Day Weight Loss Challenge now.
Motivating mum Kayleen Johnson has lost an amazing 20kgs following the Lose Baby Weight plans and 28 Day Weightloss Challenges and today she talks about the importance of believing in yourself and sticking to your goals while losing baby weight.
Tanya has lost 9.2kgs in 16 weeks and has learnt so much about healthy eating and the best ways to lose weight with thanks to the plans and 28 Day Challenges from Lose Baby Weight. I joined the 28 Day Weight Loss Challenges in May 2015 for the accountability of weekly check ins.
The meals offer a variety of foods, some are foods that we would normally not try as a family, but I’ve been so pleasantly surprised that the whole family love them.
I have learnt so much with Lose Baby Weight,  I have put everyone before myself since having children but joining Lose Baby Weight I have found this journey isn’t just about losing weight and eating right, it’s about celebrating motherhood and its challenges and still finding time for yourself in a healthy, active way. I still have 17kg to lose but it isn’t a daunting thought anymore, it’s achievable now with Lose Baby Weight. Mums lose an average of 4-6kg (8-13 pounds) on our 28 Day Challenge and below are some of the amazing results from mums JUST LIKE YOU who are already using the 28 Day Challenge and losing tummy fat – make the change and join them today too! Over a decade ago, a researcher in America discovered a neat little secret about why some people are slimmer than others. James A Levine MD found an overall higher level of simple physical activity, such as fidgeting, nodding your head to music or quite literally twiddling your thumbs, could make the difference between burning more fuel or putting it away in spare tires around the waist or elsewhere. You might be familiar with the more common concept of incidental exercise, however, which suggests you get off the bus a few stops early, take the stairs instead of the lift or walk your dog to make sure you get a bit of additional exercise every day.
Changing from sitting to standing more of the time could help you burn the equivalent of a chocolate bar every day.
It’s a concept that’s not hard to understand when you think about the way our society has developed. Ultimately, losing weight and maintaining a healthy weight goes back to expending more calories overall than you consume, be that through your job, leisure activities or fidgeting. A comparison of past with today’s sedentary lifestyles in an interesting Australian study (by Egger et al in 2001) backs up this view. You may already be a tad more active with your newborn or kids around but chances are your energy levels aren’t quite the same.
The ACSM has also reported the health-related benefits of exercise occur with the simple accumulation of 10 minute exercise bouts per day. In a world where we’ve become used to the quick fix, slowing down as you have a child may help you to get ahead. Coincidentally, she says, a lot of the green movement’s suggestions, such as walking or cycling instead of driving, would also helps us return to a healthier lifestyle. While Dr Pumpa says the psychological benefits of incidental exercise are not very well researched, recent studies suggest those who are more active have improved perceived physical function. Comparing your lifestyle to that of the past, think about where you could you make little changes that will up your overall activity level.
To make sure your strategy has a long-term goal, think about why you would like to make positive changes.
Given it’s a daily choice you make to be more active and move about, even fidget, more, you don’t have to worry if you have a lazy day.
The DVD can be followed by all mums (for example new mums or mums with older children) and can be followed by someone with a basic or a more advanced level of fitness. Lisa Westlake is our incredible fitness instructor and postnatal exercise specialist throughout the DVD. The exercises in The Healthy Mummy Post Pregnancy Exercise DVD are effective and safe and Lisa will guide you through each of the workouts.
The six workouts are broken down into 10 and 15 minute sections that you can do when it suits you – or if you have the time and energy you can do the DVD as one 70 minute continuous workout. The Healthy Mummy Post Pregnancy Exercise DVD also covers special considerations post-birth, such as caesarean sections, back strains, muscle separation, incontinence and pelvic floor issues. Hi Lose Baby Weight Team, I have been using Lose Baby Weight plans for about 3 months now and have lost 8kg.
To help get you pumped for all the great things you’ll be doing this month with the Feb Friendzy activities, Nikki Boswell, Fitness Expert has put together a super easy and quick workout to focus on your abs, butt and thighs. One of the best ways to lose weight is having motivation from a partner and working together to reach both of your weight loss goals.
This lower intensity partner workout is great when you are short on time or want to end a high intensity session with great burn. For this workout, apart from a partner you will need a Swiss ball, medicine ball and a resistance band. To start this workout sit back-to-back with your partner passing a medicine ball with a core rotation.
Partner 2 will use their glutes and hamstrings to lift up Partner 1’s feet, while Partner 1 maintains their plank, being sure not to bend through their back by keeping their abs engaged.
Don’t move through this exercise too quickly, raising and lowering again, being sure to concentrate on engaging the glutes. Work as a team on this one to complete 30 sit ups – give your partner a little high 5 at the top of each sit up.


Take a short rest between sets to perform a few yoga poses and release any tension in your back.
Repeat the dual Swiss ball sit up again, but this time instead of reaching up and over the Swiss ball, reach around the sides of the Swiss ball to tap your partners hand, working your obliques. In this exercise, one person anchors the resistance band providing tension for their partner to perform a seated row while sitting on a Swiss ball.
While performing the seated row, ensure you have correct posture, with feet about hip width apart, knees and hips bent at 90 degree angles. As they pull their arms back through the row, they need to keep their elbows high and squeeze their shoulder blades together, being sure not to hunch or pull through their traps. Perform a side crunch on a Swiss ball as per usual, but build that team spirit by high-5ing on each crunch. For the final exercise in this workout, partners will use a resistance band to complete 3 sets of 10 squats. All the products, plans, health articles and weight loss challenges on the Lose Baby Weight website have been created by leading nutrition and fitness experts. She operates a private  practice in the Sydney  CBD counselling a range of clients from sports enthusiasts to business professionals. Highly regarded for her professional yet easy-to-understand  advice and acclaimed programs, Kathleen’s passion for translating the ‘sciency jargon’   into useful, bite-sized info has lead to What’s Eating You?, her much anticipated first book. Lisa is a mum of two and a highly regarded Physiotherapist and post natal fitness instructor and is recognised in both areas as an expert in pre and post natal fitness. Lecturer in post grad physiotherapy course on Exercise for Women at Curtain University ( WA) and Melbourne University. With 8 years experience Pilates, Sol has a diverse sports background spanning gymnastics, dance, yoga, martial arts, basketball, fencing, running and cycling and is a core exercise expert. Sol holds certifications in Stott Mat and Reformer Pilates, Pilates, Cardiolates, Pelleres, Fitness and ensures through constant continued education and research ensure the Lose Baby Weight mums are inspired to exercise and look after their minds and bodies in a more holistic and safe way.
Her body of work includes training with Paraolympic gold medal swimmer Ben Austin and the Wests Tigers, Core Isolators DVDs, covers and spreads in well-known magazines such as Australian Women’s Weekly, Marie Claire and Cosmopolitan and appearances in movies and on TV including Today Tonight, Nine News, Kerri-Anne Kennerly and the popular Fernwood health club. Amanda has worked with corporate companies on varying ranges of food products and categories with product development, legislation, nutrition, importation, training, food safety and quality assurance.
Amanda has also been involved in nutrition promotion and education through a range of mediums including private workshops on child nutrition, cooking workshops with underprivileged children, newspapers, local and national magazines and websites on a range of food science and nutritional issues. Her passion revolves around real, honest and simple nutritional information especially around the content that can benefit maternal, family and childhood nutritional matters.
Amanda is thrilled to be involved with the Lose Baby Weight and the Healthy Mummy team and helping the many women (and families) benefit from such simple programs, plans and information. Elisha is a Qualified Nutritionist and Weight Loss Consultant who graduated with an Advanced Diploma in Nutritional Medicine from the Australian College of Natural Therapists, Sydney. Elisha is always looking at new research to do with antioxidants and ensures she is the guinea pig before recommending anything to any clients. She is also passionate about fertility health and believes a healthy body is a fertile body and loves to help give couples the gift of parenthood through awareness in their diet and also their environment.
Entering regulatory affairs consulting from a naturopathic basis has allowed Rachael to work with a wide range of new and leading complementary healthcare companies to formulate the best possible products within the current regulatory requirements. Rachael’s Naturopathic and nutritional training allowed Rachael to choose the best possible protein sources, nutrients, herbs, enzymes and plant foods as ingredients in The Healthy Mummy food range in order to provide a complete meal replacement to support your nutritional requirements, as well as those of your breastfed baby. Marissa is an established personal trainer and sought after nutrition, fitness and life coach. She can be seen in numerous print, editorial and television campaigns and is dedicated to the field of health and fitness and passionate about helping mums achieve a strong and healthy body post pregnancy. Hi, my name is Alex and I’m one of the motivating mums for the 100 days to Summer countdown. My boot camp is family friendly, my daughter dances around with me during the DVD, my partner and daughter come on my walks and my partner has starting using our gym at the same time as me. Mums lose an average of 4-6kg (8-13 pounds) on our 28 Day Challenge and below are some of the amazing results from mums JUST LIKE YOU who are already using the 28 Day Challenge and losing tummy fat – make the change and join them today too! Hi there Mummies.  I have had the honour of being a motivating mum for the past month of June and I have lost 25kgs with Lose Baby Weight.
This past month my home gym finally got all set up and I’ve been in there every other day doing my 30 minute early morning workout.  The convenience of having gym equipment at home is great however not essential to assist in weight loss. After losing 25kgs I’m at a point where I’m now focusing on toning rather than weight loss.  There are many exercise workouts you can do without requiring gym equipment. The healthy mummy DVD, the best thing about this DVD is it suits ANY fitness level you can do as much or as little as you want or feel you can do at the time, you can also add weights if you wish and don’t stress if you don’t have weights there are different ways to make your own. The 1,2,3,4,5 workout is great, the butt and thigh challenge and the tone-up challenge, the trampoline challenge are all available on the lose baby weight website free to do and no gym equipment required.
Walking is another no cost exercise It’s great to get outside and get some fresh air on those rare days when the sun is shining.
Running is a fantastic way too, however I do recommend investing in some good footwear though. There are loads of different apps out there that focus on different areas that you can follow and track your fitness. Playing with the kids, swimming, kicking the ball, bike riding, wood cutting, netball, basketball, soccer, jumping on the trampoline, hiking anything that will get you and your kids active. The best way to recover from a good hard workout is to stretch well and if you feel sore the next day keep those muscles moving.
Dear amazing mummies I have now lost 14kgs with Lose Baby Weight It’s been a tough month but my weight hasn’t gone up and I am very proud of that!
Natasha loves being a healthy mummy after following the healthy eating meal plans and easy exercise guides from the 28 Day Weight Loss Challenges since November 2014.
I’m a 39 year old full time working mum of a 16 year old, 12 year old and 22 month old. Last year I had a rude awakening when I couldn’t get a work uniform in a ladies size and had to opt for the mens.
Lose Baby Weight has given me the knowledge to make healthy food choices and do daily exercise. I’ve been using the Healthy Mummy Smoothies on weekends only but lately am having them more often. For over 800 family friendly recipes with daily meal and exercise plans, join our 28 Day Weight Loss Challenge made especially for BUSY MUMS – plus you do the challenge with tens of thousands of other mums and chat daily – even hourly with them for constant support in our private group.
Mums lose an average of 4-6kg (8-13 pounds) on our 28 Day Challenge and below are some of the amazing results from mums JUST LIKE YOU who are already using the 28 Day Challenge and losing tummy fat – make the change and join them today too! Tamara has been enjoying the healthy eating meal plans from the 28 Day Weight Loss Challenges since November 2014 and has lost an amazing 26kgs.
It could be a swim, a walk, or a couple of segments from the Healthy Mummy Post Pregnancy Exercise DVD.


I lost 10kg on my own following the plan but it took 2 years as I wasn’t committing to it 110%.
Everything is done for you and the fact I can get up in the morning and know everything’s just there ready for me, exercises to do, meals to cook, it makes healthy living and weight loss simple and achievable as a busy stay at home mother of 2 gorgeous children. They are quick and easy so I know I’m not having to spend all day in the kitchen to try and get healthy meals achieved. Maybe the original study’s not-so-catchy name, Non-Exercise Activity Thermogenesis (NEAT), had something to do with it?
But what most people don’t know is that little changes in daily habits are enough to make a difference. Researchers compared the fitness and activity levels of modern office workers with those of early settlers and soldiers – played by actors at a historic park north of Sydney.
Hands up all those who spend the precious little time you have to yourselves flopping onto the couch watching TV, reading a book or on the phone catching up with girlfriends perhaps?
Greatest gains can still be achieved with a higher combination of intensity, duration and frequency but isn’t the idea that a lot of a little helps a great motivator?
Fast, easy and drastic results aren’t always better and it certainly doesn’t help you to really enjoy the activities you’re doing. And you don’t have to be a rocket scientist to figure out whether you feel better after a night spent on the couch digging into unhealthy food or after an evening walk down to the shops to get a little treat. Set yourself up in the beginning to make it a sustainable lifestyle change and have a think about the lampposts ahead, the corners you’ll turn and hills you’ll run up. This could be small such as being able to keep up with the dog, getting less puffed or big like travelling the world or watching your grandkids grow up. With her extensive physiotherapy experience and qualifications (Lisa is one of the most awarded fitness professionals in Australia), Lisa is the perfect fitness instructor to bring The Healthy Mummy Post Pregnancy Exercise DVD to life – you will love working out with her. As well as assisting in the improvement of your overall fitness levels, the workouts in the DVD will also help in the burning of calories, the improvement of your core strength and the strengthening of your pelvic floor. As always be sure to spend 2 -3 minutes warming up if you aren’t already warmed up and end the session with a 2 -3 minute cool down. Their feet will be nice and wide to provide a stable and secure base, their torso is tall and knees bent into a half squat, being sure to keep their knees behind their toes and weight back. Partners will work alternating their positions at the top or the bottom of the squat to maintain the tension in the resistance band. I started my journey last year and thanks to LBW I’ve been able to lose weight, create a healthy lifestyle and maintain my breastmilk supply allowing me to continue nursing my daughter into our 3rd year! She believe everyone is an individual and strongly believes in Organic foods, free of genetic modifications, hormones and additives to achieve optimal health. Exercise is only part of losing weight but I think it is really important to be fit and healthy. I want to run around the backyard chasing my daughter, hearing her squeal with delight when I catch her. I want to go hiking with my partner (his passion) without him having to take it easy for me. The refreshed feeling you get after a workout, the better night sleeps you get, the time you spend outdoors in the fresh air and the confidence you feel.
Try picking up a kid lol, or filling empty milk bottles with water or rice making them the weight that suits you or tin cans fit nice in your hands. It’ll also warm you up immensely, I have invested in a good jogger too which my bubba is totally enclosed so no excuses to not go out as she is snug as a bug.  If you’re thinking NO WAY I don’t run, I was exactly the same, I always used the term ‘if you see me  running you had better run too coz it’s likely something is chasing me’ lol, try the C25k app it’ll give you the start off you need, also check out Kat Brown’s tips to running on the webpage.
Always make sure you stretch your muscles when they are warm never stretch cold muscles as you can do damage to them or cause yourself an injury. The meal plans are easy to follow and all the recipes are quick and easy to make for the whole family.
It helps me get in those extra vitamins and minerals my body needs when I’m having to take time off work to take care of my sick toddler on little sleep. Since I joined Lose Baby Weight I’m so amazed that these cravings haven’t been an issue. This small but significant study shows the impact our sedentary lifestyle has on our general levels of physical activity. Instead of making drastic but unsustainable changes to lose weight, look for ways you can slowly turn your lifestyle around and be more in touch with your body and environment – junior in tow.
Studies show sleep deprivation may mean longer working hours for the body – and you’d expect a higher energy expenditure overall, since we burn more calories awake than asleep. So, not only does better sleep set you up to expend more energy, it also helps you make healthier food choices throughout the day – leading to a more energised and active you. Do you have friends you could catch up with for a coffee over lunch – at a cafe a few blocks away instead of in the lobby? Make sure you make only as many changes as you can maintain at a time and slowly integrate new habits into your life.
Partner 2 will stand with their feet about shoulder width apart, knees soft (not locked straight, but not bent either), and hips tipped slightly under to engage their glutes and hamstrings.
Both partners need to stand with their feet shoulder width apart, weight focused in the heels and squat down as far as they can with their toes behind the knees and their torso tall. Now each week I do the challenge exercises, the LBW DVD, attend boot camp, attend aqua aerobics, walk 3.5kms every night, and have my own little boot camp session in my home gym.
83.5 cm lost from my body since starting Lose Baby Weight, now that is something to be proud of! I came across Lose Baby Weight on my Facebook newsfeed and took the plunge at the end of November 2014. The yummy evening snacks and baking keeps me satisfied and not craving any of the wrong kinds of sweets anymore.
But sleep deprived test subjects slowed right down and spent less energy in their longer waking hours time than those getting enough snooze. You want to make sure you get up a few times this morning and don’t stay glued to your desk. Another positive effect of a more active lifestyle is that it’ll hopefully help you reconnect with nature and people around you. Because I feel fitter, I’m starting to form arm muscles, my thighs are getting tighter and I’m starting to see definition.



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Comments

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