WEIGHT LOSS CHALLENGEFOR BUSY MUMS

GOALSETTING

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Set your SMART goals and get ready to lose weight and feel great in 2014

WEIGHT LOSS CHALLENGEFOR BUSY MUMSSET GOALS

For this reason, there is a popular acronym for goal-setting: SMARTThis is how it works. Your goal needs to be:

SpecificMeasurableAttainableRelevantTime-Bound

If you say you want to ‘lose’ weight, how will you know when to pat your-self on the back for doing it? CSPECIFIC Your goal needs to spell out, in no uncertain terms, what you hope to achieve. For example, ‘I am going to enter a 5km running event in August this year.’ Or, ‘I want to get back to my pre-baby weight of 72kg.’ Or perhaps as simple as, ‘I would like to lose 5kg.’

Let’s look at each of these more closely...

MEASURABLE This helps us to see how we are tracking. You need to be able to measure where you are now, and also measure at the end to find out whether you have succeeded.This is why a general goal like ‘get more sleep’ won’t work. By setting a goal such as, ‘I will be in bed by 10pm each night’, you can measure your success by noting how many times in the past week you achieved that bedtime. Another measurable goal might be, ‘I will eat two pieces of fruit each day.’

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RELEVANT If you are feeling as though your weight is an issue and you know that a sweet tooth is your biggest challenge, you could set a goal such as, ‘I will have dessert no more than twice per week.’If you say, ‘I will never eat chocolate again’, that will not sit well with you and will most likely not be achieved.

TIME-BOUND If you have no timing around when you want to achieve your goals, it’s easy to put things off for another day (or forever). A time-based goal could be, ‘I want to fit back into my yellow swimsuit by the 10th of November when we go on our beach holiday.’A specific date, such as a reunion, a wedding, a holiday, or just an arbitrary date in the future (such as, ‘one year from now’) helps you take the steps to reach the goal as you see the days counting down.See if you can SMART-en up your goals. Write them down and take the steps necessary to make them happen.

ATTAINABLE It’s great to aim high, but you also don’t want to set yourself up for failure from the outset. If you’ve set a goal such as, ‘I want to lose 20kg by next Thursday’, you are not setting yourself a goal that is attainable.Deciding to set a goal to ‘work out every day’ might work for the first week, but is not likely to be something that you can realistically commit to. Instead you could say, ‘I am going to do exercise for at least 25 minutes a day.’If you feel as though your goal is too big and might be a little overwhelming – such as, ‘I want to lose 30kg in the next 12 months’ – you could consider breaking your goals down into manageable chunks. For instance, you might set weekly or monthly goals instead, which will see you

Check out our 28 Day Diet & Exercise Plan, Summer Cookbook, Healthy Mummy Smoothies, Post Pregnancy Exercise DVD and our website for lots of new exercise ideas, food ideas, recipes, inspiration and motivation.

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28 Day Diet & Exercise Plan

Healthy Summer Cookbook

Healthy Mummy Smoothies

Post Pregnancy Exercise DVD

WEIGHT LOSS CHALLENGEFOR BUSY MUMSSET GOALS

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

the 28 day diet & exercise planCreated by nutrition & post-natal exercise experts

to help you lose weight and feel at your best health possible.

breastfeedingfriendly

THS_28DAYPLAN_COVER.indd 1 1/08/13 7:04 AM

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

THS_HEALTHYSUMMER_COVER.indd 1 7/08/13 8:04 PM

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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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!

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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.

“Any mum can stick to these healthy plans with great success.”

Janet Cook

“I am so happy to have lost all the weight – I feel fantastic!”Linda Hallas

the 28 day diet & exercise planCreated by nutrition & post-natal exercise experts

to help you lose weight and feel at your best health possible.

breastfeedingfriendly

THS_28DAYPLAN_COVER.indd 1 1/08/13 7:04 AM

WEIGHT LOSS CHALLENGEFOR BUSY MUMSSET GOALS

Lose weight the healthy way with our products and plans that have helped Mums lose over 500,000kg!

JANETHAS LOST

20KG!

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40KG!

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