Joan MacDonald, a 74-year-elderly person from Canada, has become a Web sensation because of her moving mental and physical change.
She proves to anybody battling with weight or medical problems that it’s never past the point where it is possible to begin your wellness venture. Joan started to check out fitness and health in January 2017 when she was 70 years of age.
At that point, she weighed 198 pounds and took medication for hypertension and indigestion. She likewise battled with edema in her lower legs, excruciating joint inflammation, and trouble strolling here and there the steps. Joan felt depleted and enthusiastic constantly and just felt prepared for a radical change in her life. Along these lines, with the assistance of her girl Michelle, a serious jock and an online wellbeing mentor, she chose to turn her life around.
Michelle invited her mom into an online group of women who also wanted to lose weight and get healthier. There, they could share valuable tips with each other and offer support and encouragement. Taking inspiration and advice from Michelle and the other women, Joan immediately made a 180 with her lifestyle. She renewed her gym membership, bought a food scale, and purchased an iPhone to use macro counting apps.
HOW JOAN STARTED HER TRANSFORMATION
HOW DOES JOAN STICK TO THE PLAN
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! 🌟
“It was incredibly hard work, let me tell you, and there were many days where I was in tears over technology, but I never threw in the towel. However, I stuck to my guns and never gave up. My motto was, ‘I don’t mind if my changes are slow. I am going to go at my own pace, and this time the changes are going to last the rest of my life.’ I really meant it,” Joan said on her website.
Joan says she’s lost around 60 pounds so far, most of which came off during the first six months. She uses an app called Macros to track her food intake, and her daughter sends her workouts through a fitness app. In addition to altering her food and workout habits, Joan says she had to change her mindset as well. She started using the app Headspace over a year ago, crediting it for teaching her to stay calm and focused.
While it was hard from the outset, Joan said the help of the online gathering encouraged enormously with adhering to her objectives. She likewise needed to change her mentality and relationship with food, eating five meals for every day to control her through the exercises. As indicated by her Instagram, Joan eats adjusted suppers of around 1500 calories for every day. She eats about 150g of carbs and protein every day, and 40g of fat.
Joan additionally gets herself a couple of cheat meals every month, where she doesn’t follow anything or stress over calories. She doesn’t mdinnersaintain a strategic distance from any nutrition lclasses,nd eats well more often than not, yet says she cherishes Nutella. (Of course, don’t we as a whole have that one food we can’t avoid here and there?) Joan drinks around 3 liters of water for each day and doesn’t take any presentation medications or steroids