BEAT THE OVERHANG - Lose Baby Weight · all and has the intention of going nowhere fast! As such isolating only the abdominals will have ... activity our body burns energy (calories/excess

BEAT THE OVERHANG

www.healthymummy.com & www.losebabyweight.com.au

WELCOME!


one of, if not the most frustrating parts about losing weight and achieving the body you dream of is looking into the mirror and

seeing what is commonly termed “the overhang”, “the pouch” or most affectionately of all, “the mothers apron”.

No matter how much weight you lose or how much the needle on the scales falls, when you look in the mirror you still see what can only be described as a deflated balloon looking back at you.

So what can be done about this most frustrating of fat deposits? Well the good news is that you can leap over this final weight loss hurdle – the bad news is that you’re going to have to work pretty hard for it - but we will help you do it!

No matter how long your

tummy fat has been there -

whether your children are

a few months old or are

teenagers, we are here to

show you how to BUST THAT

BELLY FAT and learn how

to keep it away too!

To beat the “overhang”... ...it will first help to understand it and the most import-ant thing to understand is that belly fat is made up of not one, but two types of fat, which is why losing belly fat is tougher than losing fat off our arms or legs which is made up of only one layer of fat.

The top layer is called the subcutaneous fat and this sits on top and is the soft, cushy fat that you can touch, feel and see staring back at you in the mirror. The underlying fat is what’s called the visceral fat and this surrounds our vital organs which can cause health implications such as diabetes, high blood pressure and heart disease.

Subcutaneous fat simply stores unused calories around our waistline in the event that one day you will be threatened with starvation and your will body will need an excess calorie supply to survive. Basically to lose the “overhang” you need to overcome thou-sands of years of human evolution dating back to caveman times when the threat of over eating was less prevalent.

Visceral fat however is much more active below the surface which plays havoc with your insulin resistance levels and can lead to more complicated health issues, which is yet another very good reason to work at losing “overhang” stomach fat.

the key to ridding your body of both Viscer-al fat and Subcutaneous fat and ultimately the dreaded overhang is very simply: You

need to move – A LOT & OFTEN! This does not mean doing endless crunches, sit-ups and planks. Although these are great exercises when included into a well rounded diet & exercise routine – such as the one on the 28 Day Diet & Exercise Plan (and also for working and toning the core muscles – primarily the Abdominals), and The Healthy Mummy Exercise DVD, but they will do little to budge the overhang if conducted in isolation to your diet.

To help bust this myth a little further it will help to learn that when you perform a crunch or sit up exercise you’re in fact only working the abdominal muscles which lie beneath the fat on your stomach – the fat on top however is doing little to no work at all and has the intention of going nowhere fast!

As such isolating only the abdominals will have absolutely no bearing on the removal of the fat above it as the abdominal muscle and the fat above it are not directly related, other than by being closely positioned anatomically. I know – how can this be?

Many people still believe in the concept of spot reduction i.e. Asking your body to only remove fat from one area of your body e.g. removing fat from your legs when you perform a squat or removing fat from your stomach when you per-form a crunch but unfortunately this is not yet possible,(however I’m sure some-one in a lab is working to change this), but for now we have to play by mother natures rules.

HOW TO LOSE“THE OVERHANG”

What we do know is that when we exercise or perform physical activity our body burns energy (calories/excess fat) from all over our body without bias.

The simple fact is that fat is stored energy (calories) just waiting to be burned whether it is located on your stomach, legs, bum or arms and in 99% of cases when you exercise the last fat to get burned is from your bum and stomach (blame evolution again).

GeneticsThe areas that it will first start to burn is often genet-ically predetermined (blame your parents), but for most people and especially women the bum and stomach areas are the last places to see the fat burning take place which is why abdominal muscles are often the last muscles to make an appearance on your new lighter body as they’ve been hiding under both your subcutaneous and visceral belly fat even though you’ve performed a thousand crunches!

You also need to work on your diet – the combina-tion of the right diet and exercise is the best thing you can do and the Lose Baby Weight plans are per-fect for reaching this balance in a sensible way – all specifically created for busy and tired mums. You can choose the Healthy Mummy Smoothies, the 28 Day Plan, the Healthy Mummy Exercise DVD or combine the them all. Plus, on the Belly Buster Challenge we will also be bringing you additional recipes, belly busting foods and exercises to do to burn fat and tone your tummy


WHERE DOES THIS LEAVE MY OVERHANG?


If you’ve read up to this point you’ve probably realised there is no ONE miracle exercise that will remove ex-cess overhang, however... ...the great news is that if you combine multiple exercis-es such as walking, jogging, squats, push-ups, crunches and any of the hundreds and hundreds of different move-ments that your body can perform we guarantee that your stubborn, seemingly immovable “overhang” will be on borrowed time. The key point to remember is that it will take time but if you keep going, it will be worth it!

Check out our 28 Day Diet & Exercise Plan, Summer Cookbook, Comfort Eating Cookbook, Guilt-Free Chocolate & Baking Cookbook, Healthy Mummy Smoothies, Post Pregnancy

Exercise DVD and our website for lots of new exercise ideas, food ideas, recipes, inspiration and motivation.

How can we help?

20 smoothie recipesinside

the healthy spring&summer

family friendly cookbook and 3 day cleanse plan

55 deliciously healthy summer recipes from salads to smoothies, drinks to dressings and burgers to barbecues

PLUS vegetarian recipes and kids recipes

Healthy Summer Cookbook

All of our food plans & smooth-ies are created by leading nutri-tionists who have ensured that each one is balanced and con-tains a wide range of vitamins and minerals.

So JOIN US on the Belly Buster Challenge and get ready

for a flatter and toned tummy - as well as having

more energy and being in better overall health

the 28 day diet & exercise planCreated by nutrition & postnatal exercise experts

to help you lose weight and feel in

your best health possible.

breastfeedingfriendly

WEIGHT LOSS PLAN

weight-loss friendly100%

PACKED FULL OF HEALTHY COMFORT FOODS, FROM HEARTY SOUPS TO LASAGNE,

CHILLI TO CURRIES & COMFORT SMOOTHIES, PLUS A 7 DAY EATING PLAN

THE HEALTHY GUIDE TO GUILT-FREE BAKING, PACKED FULL OF DELICIOUS RECIPES

Guilt-FreeCHOCOLATE TREATS

& BAKING COOKBOOK

weight-loss friendly

includes

on every

recipe

CALORIES

PER SERVE

100%

THM_CHOC BAKE BOOK_COVERFINAL_SUBBED.indd 1

11/02/2014 10:25 am

28 Day Diet & Exercise Plan

Healthy Mummy Smoothies

15 MINUTE LOW IMPACT CARDIO WORKOUTThe Low Impact Cardio routine will improve your fitness and energy levels, as well as burning calories, while avoiding stress on your body – in particular, your vulnerable pelvic floor. This workout will put you on the path to being a fitter, leaner and more energetic version of you.

15 MINUTE TONING CARDIO WORKOUTBy combining a low impact cardio conditioning routine with light resistance training, this energetic workout will make your heart and lungs stronger while burning calories and toning your arms, legs and butt. This is a great addition to the low impact routine, or as a stand-alone cardio option with the added bonus of arm and leg toning.

10 MINUTE UPPER BODY CONDITIONING WORKOUTConditioning your upper body will not only have you feeling and looking stronger, it will provide postural strengthening to combat stress on your upper back. You will also benefit from increased muscle stamina and definition, allowing you to keep up with your little ones.

10 MINUTE LOWER BODY WORKOUTHone in on your butt and legs with this lower body strengthening workout. It will have you looking and feeling strong, toned and energised.

10 MINUTE ABS, BACK & CORE WORKOUTThe abdominal, back and core muscles are at the centre of a healthy body. With these safe and effective exercises, you will improve your posture, help alleviate back pain and strengthen your pelvic floor while your regain your waist and condition your abs and back.

10 MINUTE STRETCH & RELAXLengthen your muscles and relax your mind and body as you calmly and quietly stretch your body, top to toe.

PLUS...See our special section covering all you need to know on special considerations post-birth, such as caesarean sections, back strains, muscle separation, incontinence and pelvic floor issues.

SAFE. EFFECTIVE. TRUSTED. Postnatal Workout

l 10 & 15 MINUTE easy & effective workouts x 6

l TONE YOUR TUMMY, butt, arms & thighs

l BASIC TO MORE ADVANCED levels of fitness catered for

l BURN CALORIES & improve your energy levels

l CORE & PELVIC FLOOR workouts to regain your strength

l STRENGTHEN your back & upper body

THE ESSENTIAL POST PREGNANCY EXERCISE DVD FOR ALL MUMS. SAFE. EFFECTIVE. TRUSTED.

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pregnancy

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WITH LISA WESTLAKE A PHYSIOTHERAPIST AND HIGHLY AWARDED

FITNESS PROFESSIONAL SPECIALISING IN POSTNATAL EXERCISE

The life of a mum is busy and frantic, and at The Healthy Mummy, we understand that! The exercises and workouts on the DVD have been broken down into 10 and 15 minute workouts that you can do when it suits you – or you can do the entire DVD in 70 minutes, if you have the time!

0680569

891259>

about the instructor: LISA WESTLAKELisa is a mother of two, physiotherapist and fitness instructor. She is highly regarded in both fitness and medical professions for her extensive work designing and delivering women’s health exercise programs, and is recognised for her significant knowledge and experience in postnatal fitness.

Post Pregnancy Exercise DVD

The Comfort Eating CookbookThe Guilt-Free Chocolate

& Baking Cookbook


WE DID IT!

Nicole lost 26kg

Tasheena lost 35kgErin lost 40kg

See hundreds more before and after stories on

our website

HOW WILL THE BELLY BUSTER CHALLENGE HELP YOU?


Over the course of the 5 week challenge

we will be bringing you a variety of food and exercise information

- all focused on helping you to lose the

tummy fat

refer a friend and get your special Belly Buster Challenge

discount - see your wel�come email or the join up page for details

PLUS

PLUS our Motivating Mums will be on hand

to help motivate and in-spire you throughout the

challenge as they have been there and overcome the same hurdles as you may be facing.

Good luck and remember to check your email for our updates

and please check your junk mail if you don't see them

Motivating Mum!Motivating Mum!

our experts have put together a collection of articles, foods, recipes and exercises to help

you see fantastic results plus you have the chance of winning a $500 Westfield's shop-ping voucher at the end of the challenge too

Documents

BEAT THE OVERHANG - Lose Baby Weight · all and has the intention of going nowhere fast! As such isolating only the abdominals will have ... activity our body burns energy (calories/excess