Put yourself at the top of your "to do" list everyday and the rest will fall into place ❤️ I wish someone had told me that when I first became a mum. In fact it was the complete opposite of that and I sacrificed so many of my own needs and my own self care for my family for a long time. Ultimately though, that left me extremely unhappy, unhealthy and I wasn't the happy, fun mamma I wanted to be. I didn't realise at the time that looking after myself was also looking after my family. Happy mum = happy family ❤️ It's ok for you to prioritise your own health and physical/emotional well being, especially if you are a mum. It doesn't make you selfish and it doesn't mean you are taking away time or energy from your family or children. It's so important to set aside a small amount of time for yourself every day to do something just for you. It doesn't even have to be exercise – do whatever brings you joy, peace, satisfaction or just makes you laugh. Whenever I find myself forgetting to do this, I think of something my dad has always said to me "put your own oxygen mask on first and then help everyone else".

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Carina’s Instagram profile radiates with honesty. She speaks frankly about how her weight has fluctuated over the years due to her pregnancy, and we’re sure there are countless mothers out there who can identify with her story.

“It’s ok for you to prioritise your own health and physical/emotional well being, especially if you are a mum,” Carina wrote in an Instagram post. “It doesn’t make you selfish and it doesn’t mean you are taking away time or energy from your family or children.”

It was this exact attitude that helped her lose weight, get fit, and feel better than ever so that she could be a happier, healthier mom. POPSUGAR caught up with Carina to hear about her weight-loss story firsthand. Get ready to feel inspired.

A little post Christmas reminder that long term consistency trumps short term intensity 💪🏻 It’s tempting after all the Christmas feasting to restrict calories and smash out cardio but really that’s only a quick fix and it’s not sustainable or healthy. I used to do that every Christmas thinking I could burn off all that food, and sometimes I could maintain it for a few weeks, and then I’d ultimately end up bingeing because I was so deprived and exhausted. Instead of punishing yourself for a few extra meals enjoyed with family and friends, focus on getting back into a normal training routine and eating the right kinds of foods to fuel your body and your workouts. For me that involves lifting heavy weights 4 times a week, a little bit of cardio/conditioning every week and ensuring I’m eating the right balance of fats, protein and carbs. Ultimately what you do consistently throughout the year is going to have more of an influence on your fitness and your physique, than what you do for a couple weeks around Christmas.

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“I put on over 25 kilograms [55 pounds] with my pregnancy in 2013,” she told us. “I have lost all of that.” She started working out in 2015, and at that time she weighed 71 kilograms (157 pounds). Fast-forward a couple of years later, and today she weighs 64 kilograms, which is about 141 pounds. But the number on the scale barely tells the whole story.

“But I also eat cake and doughnuts and ice cream and burgers.”

“My body composition has changed dramatically,” she explained. “My body-fat percentage was close to 30 percent, and last time I checked it was 19 percent.” That’s pretty impressive! “Just goes to show the scales aren’t a reliable indicator of progress.” Even though she lost 16 pounds, Carina’s physical transformation was much greater than that.

The first change she made was doing Kayla Itsines’s BBG program regularly — for 71 weeks, to be exact. “But in August of 2016, I changed to training at the gym and lifting weights,” she said. “In February of 2017, I got a coach and have been using his programming and dietary guidelines since.”

The famous "wedgie" photo makes a return! In just under two weeks I'm heading to Bali for the first time in 5 years. I'm beyond excited to be taking the small human there for the first time and to get my tan on (because let's face it, I'm basically as white as a sheet of paper 😉). But the other day I found myself stressing a little about wearing a bikini when I get there. Probably because I have purchased a piece of string to wear as a bikini. Who knows? 🤷🏻‍♀️😜🤦🏻‍♀️ I think it's normal and perfectly human to worry a little about being basically unclothed in public. But why do we do we put so much pressure on ourselves when it comes to donning swimwear? Probably because we get fed images every day that tell us what we are "meant" to look like in a bikini. Lean as a bean, but also with a big bum, curvy hips, big boobs, bangin tan, cellulite free, scar free, stretch mark free, mum tum free, smooth as a babies' bottom skin. But you know what, all of that is BS. All you need to wear a bikini is…. a body. Full stop. There's no ideal "bikini body" and anyone that tries to tell you differently is a turnip. So I'm just going to post this photo of me in all my untanned glory to remind myself of all this. To be clear, there was nothing wrong with my body in 2015, and there's nothing wrong with me now but I have made progress since that photo was taken so it reminds me to keep things in perspective. I just need to wear that piece of string in Bali and give zero f*%ks what anyone thinks 🤘🏻👙 #bodypositive #bodypositivity #vacayvibes #lifting #weights #progressnotperfection #strong #healthyliving #loveyourself #progress #transformation #throwback #progresspic #transformationtuesday #tbt #fitmom #fitnessjourney #screwthescale #iifym #macros #beforeandafter #bikinibodymommy #holiday #sunshine #loveyourskin

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Although she doesn’t do BBG anymore, Carina gives a lot of credit to Kayla’s program for getting her weight loss on track. “I would say BBG was good for initial fat loss, but the training with my coach is responsible for my current strength and physique,” she told POPSUGAR.

She has since fallen in love with strength training, and she attributes her toned physique to weightlifting. “Cardio can be great for fat loss, but doing weights can give you the shape you want and be even better for fat loss,” she said.

“Don’t be afraid to lift weights!”

The second big change she made in her life was her diet. “I track macros, so I eat what I like as long as it fits into my macro targets,” she described. This is what a typical day of meals looks like for Carina:

  • Breakfast: protein, banana, and oat smoothie (pre-workout)
  • Snack: a bowl of chicken, rice, and vegetables (post-workout)
  • Lunch: meat with veggies
  • Snack: yogurt, protein bar, boiled eggs, veggie sticks, avocado, and nuts
  • Dinner: salmon or red meat with veggies

A post popped up in my Facebook feed this morning with an ad for a local PT company that made me see red 😡 The male PT was trying to target mums with stubborn post baby kilos. It invited women to download an eBook that had some "sizzling secrets for losing the mum tum and getting toned" or something condescending/ offensive like that. It also claimed that there weren't any vomit inducing workouts or soul destroying diets involved. . The thing is: 1. There's nothing wrong with a "mum tum". You grew a baby in that "tum". The skin on your tummy may never be the same after being pregnant – there's stretched skin, stretch marks, rolls etc and no amount of exercise or crunches will change that. But it's ok! . 2. There's no secret to weight loss. To reduce your body fat percentage you need to be in a calorie deficit. You create the deficit by exercising or by eating less calories than your body uses on a daily basis (your TDEE). . 3. There's no such thing as toning a muscle. You can make lean muscle mass more visible through resistance/weight training and reducing body fat percentage (see point 2). . 4. There's a whole bunch of factors that influence how our body stores or burns body fat. Things such as sleep, hydration, stress, hormones, illnesses, nutrition, etc can all play a huge role in your body composition. . 5. Truth – getting fit and reducing your body fat percentage will involve hard work, dedication and consistency. There are no shortcuts or secrets. But it's one of the most worthwhile things you can do and leading a healthy lifestyle can improve your physical health and psychological health dramatically. #weightloss #motivation #lifting #weights #bodygoals #inspiration #fitgirls #exercise #progressnotperfection #strong #healthyliving #healthy #goals #progress #transformation #throwback #progresspic #transformationtuesday #tbt #motivationmonday #fitnessmotivation #screwthescales #iifym #beforeandafter #strongnotskinny #iifym #fit #fitfam

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“Don’t be afraid to eat,” Carina advised. “Low-calorie diets aren’t sustainable. Find a way of eating that suits your lifestyle and ensures you are getting all the nutrients and vitamins to support your training and your overall health.” Besides, she needs all that nourishment to help her with her strength-training program.

“Low-calorie diets aren’t sustainable. Find a way of eating that suits your lifestyle.”

“But I also eat cake and doughnuts and ice cream and burgers,” Carina added. “I just have to make it fit.” As long as it works with her macros, she gives herself the chance to indulge every now and then.

Carina passed along some useful advice for many women out there, especially moms, who are looking to make some changes in their health and fitness. “Find a form of exercise that you love doing. Don’t force yourself to run if you hate running, because you will probably give it up after a short while,” she suggested. “If you do something you love, it’s more sustainable and you will be more consistent. Results come from consistency.”

⭐️ The timing is never perfect. Just start. Then keep going⭐️ . The photo on the left was taken on 23 September 2015. I had pretty must just quit my job as a lawyer. I didn't have a new job to go to and to be honest I didn't even know what I wanted to do. My little girl still wasn't sleeping through the night and I was totally exhausted, emotionally and physically. I wasn't in a great place. I wanted to get fit and lose weight but I didn't know how to and I was just so exhausted it seemed totally impossible. But with the encouragement of my husband I made the decision to start @kayla_itsines BBG after seeing another woman's transformation pic. . The first few weeks I could barely do more than a few reps of any exercise and I found it too hard to change my nutrition. Progress was SLOW. But I just kept going and each week I'd get a little fitter and make another small change to my nutrition. I started this Insta to keep myself accountable but I didn't expect anyone to actually follow me. I would get discouraged a lot – there's been a lot of setbacks – but I kept trying to remind myself it was a lifestyle change, not a fad diet. Before I knew it a whole year had passed! I completed over 70 weeks of the BBG and then I decided I wanted to start lifting heavier weights so I joined a gym. . Next thing I know I'm the fittest and strongest I've ever been, training for powerlifting comps, tracking macros and nearly 50k people are following my journey on here 🏋🏻‍♀️ Things don't need to "perfect" for you to work on getting healthier and fitter. Start where you are, with what you have…. just start 😘 . . #nevergiveup #startingover #fitnessjourney #lifetimefitness #healthy, #lifting, #transformationtuesday, #weights, #progressnotperfection, #motivation, #exercise, #progresspic, #transformation, #inspiration, #fitgirls, #tbt, #goals, #weightloss, #throwback

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“Also, don’t be afraid to lift weights!” she said. “They don’t make you look manly! They help build lean muscle mass, sculpt your body, and improve your metabolism.”

Finally, Carina says that the hardest part of weight loss has nothing to do with working out. “It’s the food that’s hard!” she shared. “Getting on track with nutrition” has been especially difficult for her, especially after she suffered three miscarriages in 2014. But she picked herself back up and got herself back on her program.

We’re so amazed by Carina’s success story, and we can’t wait to see what else she accomplishes in the future!

Original article is here

Categories: For women