50day pledge winter - amazon s3 · 2017-06-23 · 6 break the habits. if you normally eat a sweet...

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winter50 DAY PLEDGE PACK

Winter is upon us and with it often comes a few challenges when you want to follow a healthy lifestyle and reach weight loss goals. The cold, rainy days can reduce our motivation; we can’t be bothered getting out there and exercising and cravings for rich, comfort foods set in.

We’ve put together this pack to keep you on track during winter as it’s full of tips and info on how to stay motivated and inspired through the colder months so that when the sun comes out again you’re so much closer to achieving your healthy lifestyle and reach your 50 Day Challenge Goals.

If you need extra support take a look at our 28 Day Weight Loss Challenge. Our nutritionists have planned delicious, easy to prepare meals that the whole family will love, that will give you that comfort food fix without the unhealthy side effects. And the fitness plans are ideal to be done at home, even if you don’t have much time, so the rain and hail won’t stop you reaching your goals.

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7Highlight which meal times you struggle with during the

week or which you end up skip-ping or reaching for high sugar or cheap takeaway. Prep these meals first so that you know you are setting yourself up for successful healthy eating. For example you might always choose a sugary cereal in the morning, so prep a batch of porridge that you can divide into portions, reheat and top with some fruit and natural yoghurt in the morning. Or you might always feel like takeaway on a Friday night as it’s near the end of the week, so make a tasty curry or Bolognese sauce loaded with veggies to store in the fridge and assign to Friday night’s meal.

1The most important tip is to make sure you have a healthy meal plan that you

can follow and prepare with. Going in blind to meal preparation is pointless if there is no plan. The 28 Day Challenge provides a meal plan each week that you can easily follow or customise it to suit your own needs with the 1000s of recipes from the Hub.

2 Make sure you have a regular shopping day in your schedule with a follow

up day for extra fruits, vegetables and oth-er perishable goods. You need to have delicious healthy food available to be able to prep it.

3 Put in your diary a time for meal prep. It doesn’t have to mean you’ll prepare

all your foods for the week, but look at your meal plan and see whether you can make a few dinners ahead of time, some snacks to last the week, some ingredients that can be used to make a healthy lunch, e.g. cooking off some chicken breast fillets to store in the fridge and use in healthy wraps, salads or even tacos. Getting ahead with even a couple of meals, will make such a difference.

6 Remember snacks. Prepare them as well as main meals as often this

is where the calories or poor choices creep in. A packet of chips and an over-sized chocolate bar could de-rail a deli-cious healthy day of eating. Bliss balls, healthy muffins, healthy homemade biscuits, fruit and some nuts, dip and some veggie sticks are all easy to make and can be prepared ahead of time.

4Enlist your partner and family to help. Delegate. They can do lunches

and you can do dinners. It isn’t only one person in the family who should be responsible for the health of your family.

5Find a buddy and swap meals. You can both cook two dinners on

a Sunday together and make bulk to swap and freeze so you have them on hand. Even better, if you’re both doing the 28 Day Challenge, you’ll both have the same recipes and nutritionally bal-anced menu plans at your fingertips.

8 Ensure you have a good stackable container system so you can prepare

more than 2 or 3 meals. They don’t have to be expensive but try to make them reusable so you don’t throw out unneces-sary packaging.

9 Remember to eat the meals you prepare and even take them to work

for lunch the next day. Don’t waste your hard work!

Rubbarb Strawberry Jam Porridge from the 28 Day Weight Loss Challenge

Carrot & Parmesan Cashew Dip with Veggies from the 28 Day Weight Loss Challenge

winter meal prepGET ORGANISED & INSPIRED pledge

day50

https://www.healthymummy.com


BREAKFAST FOR DINNER This is always a winner. Instead of ordering a fattening, salty and high calorie pizza, have some porridge with nuts and fruit. Warm it up to help you feel snuggly.

THE EVENING OMLETTE Another ‘break-fast for dinner’ option is scrambled eggs on toast. Throw in a few vegetables and you can call it an “Evening Omelette”.

LOVE YOUR FREEZER When you cook a freezer friendly meal, like soup, pasta sauce, curry, stew, pasta bakes etc, make double and freeze the extras so you can defrost dinner at the last minute.

MAKE ‘RISOTTO’ Most people have some rice in the cupboard and leftover scraggly bits of veggies in the crisper. Cook the rice, fry off the veggies and mix together. A few dashes of white wine and a sprinkle of Parmesan and you can call it risotto or just “rice surpise”!

HAVE A FEW DIPS ON HAND They don’t have to be all homemade. Find some pre-

winter takeawayAVOID THE

EXCUSESIt’s raining outside, you’ve had a long day at work or at home with the kids, there are household chores to do and the cupboards are bare – what do you do for dinner? Dial for takeaway or pick some-thing up from the local pizza shop on the way home? NO! Follow some of these easy ideas to ensure even when your motivation is low you can still feed the family easily with healthy meals:


PRINT ME FOR THE FRIDGE!

INVEST IN A SLOW COOKER Then you can place your dinner on in the morning so it is ready in the evening. One of the best inven-tions and it’s almost impossible to stuff up. Great to make large batches of meals you can freeze in smaller portions to pull out when you can’t be bothered cooking.

servative free hummus or yoghurt based dips at the supermarket. Then you can cut up some veggie sticks, add a few slices of cheese, even some smoked turkey breast or lean ham slices. Lay out on a platter with the dips and get the family to sit on the couch with a doona and have a couch picnic.

MAKE A HOT SMOOTHIE Using the Healthy Mummy Smoothie mix; combine your favourite smoothie flavour with some milk, oats, coconut or a combo of linseeds, sunflower and almond meals. Add a sprinkle of cinnamon or nutmeg.

Blitz in a blender until smooth and heat in the microwave or on the stovetop. Serve with a piece of wholegrain toast spread with avocado. A balanced meal loaded with minerals, nutrients and vitamins, in less than 5 minutes!

Even a cold Healthy Mummy smoothie is fabulous in winter when you have lost motivation for cooking. Make your favour-ite combination and add in some extra ice cubes or frozen banana and it’s like you’re having ice cream for dinner!

Osso Bucco from the 28 Day Weight Loss Challenge

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1 One of the most important tips with dealing with cravings is to make sure

you are not hungry. Whenever you are hungry, it is harder to deal with the crav-ing. Eat regular meals and regular snacks.

3 Close the kitchen at a particular time. Make it a habit. You have dinner, you

have dessert, and then it is done. No go-ing back for a second biscuit or second dessert even if the recipes are from the 28 Day Challenges. Although the 28 Day Chal-lenge sweet snacks are healthier options, they are still discretionary items.

4 Prepare and make your own chocolate and dessert options but portion them

out in small serves. Eat them slowly and mindfully so you are acknowledging the delicious flavours and you enjoy eating it.

5 Be true to yourself, why are you craving something? What has trig-

gered your craving? Are you upset about something, then deal with that rather than

PRINT US FOR THE FRIDGE!

winter comfort foodAVOID THE

CRAVINGSWhen we’re feeling cold and the weather is miserable, it’s really easy to start craving unhealthy foods like chocolate, lollies or fatty savoury snacks. Try these tips to help you through an un-healthy comfort food craving:

2 Acknowledge your cravings and have better options on hand to deal with

the craving. There are some delicious and scrummy chocolate and sweet recipes throughout the 28 Day Challenge recipe hub. A healthy diet is not about depriving yourself of sweets or chocolate. It is about enjoying them without overdoing it.

eating because of it. Did you watch a commercial on television that made you think about chocolate or hot chips? Turn the TV off!

6 Break the habits. If you normally eat a sweet treat

while watching your favourite TV show, change the habit. Make it that you eat an apple and have a cup of tea instead. Or before you watch the TV show, do 40 star jumps and 10 burpees, you won’t want to eat a sweet treat after that!

White Chocolate & Goji Berry Fudge from the 28 Day Weight Loss Challenge


www.healthymummy.comwww.healthymummy.com

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Feel like eating a packet

of chips?

Feel like a snickers

bar?

Feel like takeaway hot chips?

Feel like a packet of mint slice biscuits?

Feel like a slice of

cheesecake?

Feel like nachos?

Feel like chocolate?




YOU’VE GOT THIS!

WINTER MEAL PREP – GET ORGANISED & INSPIRED 1. Have a healthy meal plan ready to go!2. Have a regular shopping day in your schedule.3. Put in your diary a time for meal prep. 4. Know your weaknesses!5. Remember to prepare snacks. 6. Enlist your partner and family to help.7. Find a buddy and swap meals.8. Sort your food storage.9. Don’t waste your hard work!

AVOID THE WINTER TAKEAWAY EXCUSES

l Breakfast for dinner is always a winner. l Invest in a slow cooker.

l Make double and freeze the extras!l Make ‘risotto’.

l Have dips on hand. l Make smoothies

AVOID THE UNHEALTHY WINTER COMFORT FOOD CRAVINGS1. Make sure you are not hungry. 2. Always close the kitchen at a

particular time. 3. Acknowledge your cravings and

have better options on hand.4. Prepare and make your own

chocolate and dessert options.5. Be true to yourself about why

are you craving something.6. Break the habits that lead to

snacking.

winter eating checklist



even when it’s cold outsideSTAY ON TRACK WITH EXERCISE

2 Invest in cold weather workout gear. Cover your head outdoors to

keep warm - wear a jacket with a hood or beanie when warming up to increase your body temperature.

1Meet with friends to workout for extra motivation – if you’ve made a

date with someone, you’re more likely to stick to it.

3 Warm up for an extra 5 minutes, get all those muscles ready for a

great workout.

4 Hit the music for a positivity boost – upbeat music makes everything

seem better! Dance in between circuits and get your groove on!

5 Use interval training to keep your routines short and sweet. No need to

run a marathon each day, following the HIIT exercise plans from the 28 Day Chal-lenge will ensure you’re getting the most out of the time you spend on exercising.

8 Wake up with the sun (as much as you can that is!). Allow natural light into your room

in the mornings for a fresh burst of energy.

6 Add variety to your workouts. Try new exercises to keep things interesting as

well as new activities e.g. take up a winter sport - try something different and find out about your local netball, hockey, basket-ball, soccer etc teams.

7 Reward yourself for your efforts. Even a new copy of your favourite

magazine, with some time to sit down with a cup of tea and a delicious healthy Challenge snack, is a great time out for you and a reward.

9 Schedule an active date night. Treat you and your partner to some adult

time. Rather than just going out to eat, book in a night of Ten Pin Bowling or go and see some live music and get onto the dance floor to burn some calories!

11Visualise the benefits as you work out. Keep a visual image of your goal

while performing your exercises. Create your own inspiration boards or use some of our images to stick on the fridge or on the wall where you exercise to keep your eye on the prize.

12 List your goals on your fridge. The more inspiration you have and a

clear idea of what you want to achieve, the easier it will be for you to succeed.

13 Make a delicious, warm post-work-out meal. Choose a delicious,

healthy meal from the Winter Challenge meal plans and get it ready before you exercise. Then you know you’ve got something yummy to nourish you after your workout.

10 Write out your summer goals. Print out a calendar

with the days until summer and tick them off to see when your summer body is coming!

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when the doona is calling your name

MOTIVATIONAL TIPS FOR

2 Schedule relaxation time. If you’re really tired and haven’t had enough

sleep then change your plans for the day. Don’t do as much as you were originally going to do and schedule in some time to relax when possible.

3 Go to bed 10 minutes earlier. Science shows that going to bed just

10 minutes earlier can help us wake up more alert and happy.

4 Workout in short bursts. If you’re really tired and can’t be bothered doing

any exercise, just do something in a short burst. You’ll be surprised at how much en-ergy you’ll get from even 10 – 15 minutes of exercise.

5 Exercise in the morning. Get energised first thing in the morning so you’re

ready for a great day.

1 Start your day with a Smoothie. A Healthy Mummy Smoothie

to start the day is quick and easy to prepare and will give you a morning energy boost.

Chocolate Thickie Healthy Mummy Smoothie

7 Do a mat/floor workout. Doing a more gentle workout will still give

you energy but not totally exhaust you if you’re extra tired.

8 Add variety to your workouts. Variety will get you more excited

to complete your exercise. Choose a theme song for your workouts, do tasks in between or workout out in a new location. Just a few changes make all the difference to your motivation.

9 Take a salt bath for recovery. Relax at the end of the day when

you’ve been really tired in a lovely bath, to soothe your muscles and rest your busy mind.

10Write down all the benefits to working out.

Stick them on the fridge and have a quick read through them when you’re feeling low in motivation.

6Change into your work-out clothes. Get up and

put your workout gear on first thing. Then you’ll be more likely to complete your exercise plans rather than having the excuse of “I can’t be bothered getting changed”.

PRINT ME FOR THE FRIDGE!

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winter exercise checklist

STAY ON TRACK WITH EXERCISE EVEN WHEN IT’S COLD OUTSIDE✓ Meet with friends to workout for extra motivation.✓ Invest in cold weather workout gear.✓ Warm up for an extra 5 minutes.✓ Hit the music for a positivity boost.✓ Use interval training to keep your routines short

and sweet.✓ Add variety to your workouts.✓ Reward yourself for your efforts. ✓ Wake up with the sun.✓ Schedule an active date night.✓ Make your summer goals.✓ Visualise the benefits as you work out.✓ List your goals on your fridge.✓ Make a delicious, warm post-workout meal.

10 MOTIVATIONAL TIPS FOR WHEN

THE DOONA IS CALLING YOUR NAME

1. Start your day with a Healthy Mummy Smoothie.

2. Schedule relaxation time.

3. Go to bed 10 minutes earlier.

4. Workout in short bursts.

5. Exercise in the morning.

6. Change into your workout clothes.

7. Do a mat/floor workout.

8. Add variety to your workouts.

9. Take a salt bath for recovery.

10. Write down all the benefits to working out.

I’M WITHTEAM

HEALTHY MUMMY




about the healthy mummy

smoothies

"After finding The Healthy Mummy when my baby was three weeks old, I started on The Healthy Mummy Smoothies and they were my saviour! I went from only eating dinner to finally having filling and nutritious breakfasts and lunches that I could have on the go and with my hands full. The smoothies also made a fantastic difference to my supply, which was a massive help when bub was feeding continually. With the help of The Healthy Mummy program and smoothies, I was able to lose 30kg in 12 months, while feeding my bub."

ANDREA DIXON

“The Healthy Mummy Smoothies have been a complete lifesaver for me. With a toddler and a newborn, it's so hard to look after yourself, even to make yourself breakfast in the morning. The smoothies are delicious and keep me full for ages. I've lost 8.5kg in the last seven months!”

ALISHA LYMAR

“I can’t imagine how I would have survived when my third baby was born without my Healthy Mummy Smoothies. They boosted my milk supply, making breastfeeding easier. I never missed a meal because I always found a quick minute to whip up my smoothie. They were a total lifesaver!”

MEGAN VANDERWAAL

WHAT BREASTFEEDING MUMS SAY ABOUT

THE SMOOTHIES

ANDREA LOST

30KGS

NO CAFFEINE NO ACCELERANTS

GLUTEN & DAIRY FREE96% SUGAR FREE

100% FRUCTOSE FREEHIGH IN FIBRE

NO ARTIFICIAL INGREDIENTSBREASTFEEDING FRIENDLY

BREASTFEEDING

FRIENDLY

THE HEALTHY MUMMY SMOOTHIE IS A DELICIOUS AND NUTRITIOUS MEAL REPLACEMENT PRODUCT, DESIGNED ESPECIALLY FOR MUMS.

Unlike other shakes or smoothie products, which can contain artificial ingredients and fillers or just be a protein powder, The Healthy Mummy Smoothie is packed with a

potent combination of 24 vitamins and minerals, protein, carbohydrates, fibre and healthy fats, providing a nutrient hit

for busy mums. The smoothie is also breastfeeding friendly and contains fenugreek.

QUICK, EASY AND DELICIOUS - THE PERFECT MEAL REPLACEMENT FOR BUSY MUMS

Smoothies are an optional extra.

Use in conjunction with the 28 Day Challenge meal plans, on their own as a healthy, easy to

prep meal or not at all. The Healthy Mummy plans

are totally flexible to suit your needs and budget.

www.healthymummy.com - click here to join today!



"I struggled with my milk supply with my first baby and only managed a week or two of breastfeeding.

I started using The Healthy Mummy plans when she was about eight months old. By the time I had my second baby, I had been using The Healthy Mummy Smoothies for a few years, along with the meal plans. I successfully and exclusively breastfed him for seven months before returning to work.

I know my breastfeeding success was due to using the smoothies to maintain my supply. They were full and nutritious meals I could make in under five minutes, ensuring I was eating enough of the good stuff to meet bub’s needs.

Having a meal you can make in five minutes

and one-handed makes life with a newborn so much easier. I have lost more than 30kgs safely using The Healthy Mummy Smoothies and meal plans."

CAT CHRIST

"After struggling to meet the feeding demands of my firstborn, I was ecstatic to be able to feed our second child to 19 months, while losing weight with The Healthy Mummy Smoothies.

I’m now feeding our third baby, and six months in, I have lost almost 20kg and I have never felt so confident with my supply thanks to my daily Healthy Mummy Smoothies."

BELINDA BELLIS

CATHAS LOST

30KGS

PER 100G THE HEALTHY SLIM OPTIFAST TONY FAT RAPID ISAGENIX HERBALIFE CELEBRITY MUMMY VANILLA RIGHT FERGUSON BLASTER LOSS SLIM SMOOTHIE

Energy (kj) 1447 1470 1566 1538 1566 1504 1674 1511 1672Protein (g) 55 16 30 34 19.3 19 39 32 48Carbs (g) 9.4 57 39 43 58 51 39 53.5 27.5Sugar (g) 1.5 46 32 32 52.8 46 18 32 22.5Fibre (g) 15 16 not listed 7 9 7 13 8.2 6.2Fat (g) 7.4 2 5.5 4 5.3 5 9 3.5 9.1No of vitamins & minerals 23 16 24 24 25 24 20 19 25Sodium (mg) 594 245 480 360 468 382 265 428 342Cost per serve (based on RRP $2.79 $1.52 $3.49 $3.49 $1.38 $2.21 $5.07 $3.48 $2.99in May 2017) Serving size 25g 35g 54g 55g 33g 41g 60g 28g 40gSugar (per serve) 0.4g 16g 18g 18g 17g 19g 11g 9g 13g

Sodium (per serve) 148mg 86mg 220mg 200mg 155mg 160mg 434mg 120mg 160mg

THE HEALTHY MUMMY SMOOTHIES STAND OUT FROM THE CROWD!

HIGHIN

PROTEIN

LOWIN

CARBS

HIGHIN

FIBRE

LOWIN

SUGAR

WHAT BREASTFEEDING MUMS SAY ABOUT THE SMOOTHIES




TAWHAI HASLOST 50KG

TASHEENA HAS LOST 44KG

HEALTHY WEIGHT LOSS FOR MUMS

The Healthy Mummy was created by mum of two Rhian Allen in 2010, when her own pregnancy sparked a desire to create a healthy solution for mums to regain their health, energy and body confidence after having children.

Five years later, The Healthy Mummy is used by hundreds of thousands of mums and is a trusted approach to safe and healthy weight loss and healthy living. Collectively our mums have lost more than 2 million kilos!*

“We are the biggest mums only healthy living & weight loss community”

{1} MEALS IN 15 MINUTES OR LESS COOKBOOK

BREAKFASTS

healthy meals in15MINUTES LESSOR

MADE FOR BUSY

MUMS

COOKBOOK

WHAT DO WE OFFER?

OVER 40 FAMILY FRIENDLY RECIPE BOOKS Including The Chocolate Cookbook, Healthy Kids Cookbook, Under 15 Minute Meals and Vegetarian Cookbook.

THE HEALTHY MUMMY SMOOTHIES A healthy meal replacement without any nasties, ideal for busy mums when there is no time to cook! Plus they are breastfeeding-friendly and contain 24 vitamins and minerals.

THE 28 DAY WEIGHT LOSS CHALLENGE An interactive weight-loss challenge, with 100 brand new recipes each month, fully customisable menus and shop-ping lists, plus it’s family friendly! Also includes full exercise plans – all made for busy mums.

THE 28 DAY WEIGHT LOSS CHALLENGE APPExclusively for Challenge Members! Available on Android & Apple.

THE POST PREGNANCY EXERCISE DVDThe number one postnatal exercise DVD, with leading Australian physiotherapist Lisa Westlake.

HUGE SUPPORT GROUP OF MUMS Private Facebook group with over 100,000 like-minded mums for daily support encouragement and inspiration. See our private support group at www.facebook.com/groups/losebabyweight

YOU CAN DO ONE OR ALL.

THE CHOICE IS YOURS!

Mums lose an average of

4-6kg* every month on our achievable plans*Based on over 200,000 mums recording their results on our website in 2014, 2015 and 2016




WORK OUT YOUR BMR AND BMI

WHAT IS YOUR BMRYou use energy no matter what you’re doing, even when sleeping.

Your Basal Metabolic Rate (BMR) is the number of calories you’d burn if you stayed in bed all day. Please note that you must never eat below your BMR calories every day otherwise you can send your body into starvation mode.

Your BMR decreases as you age so it becomes harder to stay slim as you get older.

Likewise, depriving yourself of food in hopes of losing weight also decreases your BMR which is a trap many people fall into.

However, a regular routine of cardiovascular exercise, muscle building exercises and metabolism boosting foods can increase your BMR, improving your health and fitness when your body’s ability to burn energy gradually slows down.

You can calculate your BMR by clicking here or download the app.

WORKING OUT YOUR CALORIESWhen you work out your BMR, the calculator will also give you your daily energy needs calories.

Your daily energy needs is the calories your body needs after taking into account your BMR and how much exercise you do.

Once you have your daily energy needs calorie intake number, in order to lose weight, you should reduce this by approxi-mately 15% (this may need to be higher or lower depending on your individual needs and you should use this as a guide).

ARE YOU BREASTFEEDING?If you are breastfeeding you also need to increase your calories by approximately 500 per day. For example, if your daily energy needs number is 1500 and you reduce this by 15% it comes to 1,275.

If you are breastfeeding you will need then to add 500 calories to your daily food intake so that you consume approximately 1,775 calories per day.

Please note that these are guides and you should listen to your body. If you need more snacks you should eat them. Never starve yourself or go hungry if you are trying to lose weight.

BMI (BODY MASS INDEX)BMI, or Body Mass Index, is a measurement that uses a scientific formula to determine a person’s safest, healthiest weight based upon their weight and height. Having a high BMI can be associ-ated with serious health risks including: obesity, heart diseasediabetes and cancer.

SHOULDN’T I BE HAVING 1,200 CALORIES A DAY TO LOSE WEIGHT?

The 1,200 calorie a day number is VERY broad and is a very low number. And as everyone has a different BMR and energy needs, there is not a ‘one size fits all’ calorie or kilojoule allowance to follow. The fact is that if you work out your BMR and daily energy needs you will find it a lot easier to lose weight and find weight loss a lot more sustainable. CLICK HERE TO CALCULATE YOUR BMR AND BMI

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https://www.healthymummy.com/bmr-bmi-explained/calculate-your-bmr/

https://www.healthymummy.com/bmr-bmi-explained/calculate-your-bmr/


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SET YOUR GOALS

Set some goals to measure your success. Sure it’s nice to think ‘I want to lose weight’ or ‘I want to eat healthy food’ but unless you get specific about your goals, how will you know when you’ve achieved them?

SpecificMeasurableAttainableRelevantTime-Bound

HERE’S IS A POPULAR ACRONYM FOR GOAL-SETTING:

SPECIFIC 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.’

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.’

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 celebrate mini victo-ries along the way.

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. Success is just around the corner!

SMARTThis is how it works. Your goal needs to be:


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1stJULY

2DAY

3DAY

8DAY

7DAY

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11DAY

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46DAY

12DAY

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13DAY

28DAY

33DAY

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49DAY

25THJULY

40DAY

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19THAUGUST

HALFWAY!


PLEDGEACHIEVED!

50 DAY PLEDGE CALENDAR



Unlike most other plans on the market, the 28 Day Weight Loss Challenge meal plans are fully customisable!

PLUS you have access to over 3000 recipes that are both family and budget friendly.

ALSO there are 28 days of at home exercise routines in our easy to follow weekly plan. And all of our exercises come with step by step video instructions.

“I love the structure of the challenges and knowing that thousands of other Mums are participating alongside me makes me feel empowered and so very motivated.”Rae

“Lose Baby Weight helps you under-stand HOW to lose weight, the SAFE way to do it, and WHY it happens a particular way. I could not recommend a program more. It has improved every aspect of my life.”Lauren

RAELOST 15KGS

LAURENLOST 46KGS

ALL THIS FOR JUST OVER $1 A DAY!

“It still blows my mind how far I have come since I first found Lose Baby Weight and the 28 Day Challenges. It’s not just about losing weight but also about gaining fit-ness, strength and confidence. I am so much healthier and happier now.” Tawhai

TAWHAI LOST 50KG!

the 28 day weight loss challengesjoin us onto reach your goals



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50day pledge winter - amazon s3 · 2017-06-23 · 6 break the habits. if you normally eat a sweet...

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