What a week, Week 1 of the 12 week challenge on the Healthy Mummy is complete!
I really enjoy a challenge and nothing bets trying to improve on my health and fitness while on a 12 week challenge.
I must say, this first week went really quickly and I actually enjoyed it.
Below I have documented what it is like during week 1 of the 12 week challenge and using the Healthy Mummy app.
The Days leading up to the start of the 12 week challenge
Preparation
Preparation is definitely needed to ensure getting through the first week and beyond.
I discuss all things preparation here for the 12 week challenge if you want to have a read.
I find that preparing for the 12 week challenge helps you to stay focused and not become stressed by implementing a new routine into your day.
Using my Wellness Journal to document my journey including how I was feeling and coping to scheduling out my tasks is a process I found to help reduce any unwanted stress over overwhelm.
I found as the week went on, I started to adjust my routine to suit my new health and fitness goals. Like anything new, it all takes time to establish a routine, and some weeks might take more adjusting than others.
Meal Prep
Meal Prep has been a big part of my week and staying on track.
On the Friday before the 12 week challenge started, I chose all my meals in the Healthy Mummy app, which then created a shopping list – amazing! I love this feature.
It usually takes so much time and effort to not only come up with a healthy meal plan but then to make a list of all the ingredients to make a week’s worth of meals, the app conveniently does this automatically.
I used 2 hours on Sunday for meal prep to help me get through the week, especially on the days that are full of afterschool activities. There is nothing better than coming home to an already prepared healthy meal that only requires heating up. This also helps to eliminate temptation.
Measurements
Before the start of the challenge, the app reminded me to take my measurements. So did the ladies in the support group! So handy to have reminders and inspiration from the Facebook group, all supporting and cheering each other on.
The app has all the prompts within the app for measurements to record, I simply just had to put the numbers into the spaces provided.
Before photos
This one for me is a real stand-out.
The app has a feature for you to take your own photos by having a timer and by using your front camera from your phone without the need for someone to help. You simply just set the timer and stand within the on-screen outline for the perfect measurement before photos. You have the option to save multiple photos or re-take them if you’re not satisfied with your photo. I absolutely love this easy-to-use feature and not have to reply on someone to take them for you!
Fitness Test
On the first day of the challenge, you are prompted to complete the fitness test.
You simply follow the set of exercises that are each 1 minute long, and after you complete each exercise you enter the number you reached within the 1 minute.
I’m eager to see what the comparison is at the end of the challenge to see the progress.
Goals
My goals that I set for myself for the 12 week challenge which are also to help keep me motivated and for me to be accountable are the following:
- Exercise 3 times a week
- Eat healthy and nutritious foods
- Eat only natural sugar and keep to a minimum
- Lose 2-3 kgs
- Tone my legs
- Low Carb / Keto Diet
Day 1 – 7
I used a few hours to meal prep and cook a few snacks and desserts along with lunch to last two days for convenience on work days.
Meal prep included:
- Brocoli and Zucchini Fritters
I tweaked the recipe a little to use what I had in my fridge. This recipe is so versatile that you can swap and substitute ingredients and still tastes delicious.
This recipe uses almond flour instead of normal flour which helps to keep within my goal of low carb. Quick and easy prep and cook time and makes for a great lunch for the next day.
- Oat Slice
It’s so important to me that my kids have a healthy, low-in-sugar snack for school. This recipe is one of my own that again uses what I have on hand in the pantry.
The main ingredients are oats, natural sugar to sweeten like honey, maple syrup or stevia, choc chips, and eggs to bind and to provide protein. I than slice and wrap in cling wrap individually and freeze. The kids grab out the morning of school to place in their lunch boxes.
- Cupcakes with Strawberry topping
The cupcakes were for Father’s that happened to be on Sunday to end the first week of the challenge and instead of buying a dessert or cake that is full of processed ingredients and high in sugar, I opted to get baking with the kids.
These cupcakes were baked with wholemeal flour and instead of processed sugar, I opted for natural sugar. The icing was made from frozen strawberries that were heated in a saucepan with a splash of water and simmered until thickened with some stevia and lemon juice.
Following my Healthy Mummy meal plan from the app, The Mornings for me are kept simple with a Healthy Mummy Smoothie midmorning after my morning walk which my goal is to walk 3 times a week which I am happy to report I accomplished! I just need to get in the habit again of charging my Fitbit watch but I usually have my phone which records on the Samsung Health app which is handy.
Day 1 – Monday
Morning Walk completed – 49 minutes and 3.89km with a total of 5.35km and 7,230 steps registered.
Day 3 – Wednesday
The same morning walk was completed – 3.59km with a total of 5,086 steps registered, a little lower but all in all I’m glad I got the walk in and achieved my goal.
Day 5 – Friday
Friday’s morning walk was a walk I try and do when my hubby is off. I get him to drop me off with the kids at school and I walk home. This walk is 4.75km with a total of 6,350 steps registered just for the duration of the morning walk, one of my favorite walks for the distance and inclines. Definitely feel it in my legs the next day.
This week has been a lot easier to adjust to as I have done a few challenges before. If you are new to the 12 week challenge I have a few tips you may find helpful.
Weekly Tips:
- Try and get 8 hours of sleep. Have an early night, and allow your body to rest and recover.
- Get up early and exercise before the family wakes up. I have learned that I am more productive in the morning and have more chance of achieving my daily goals in the morning.
- Utilise the shopping list generated from the Healthy Mummy app and get your groceries all at once so you have the best chance of prepping some meals or at least chopping and organising in batches.
- Use some time to meal prep a few lunches – salads I batch and place in containers to last me 3 days without salad dressing and I love soups so I will freeze also in containers and take out the morning of and place in my bag. (bonus no spillage from being frozen).
- If you have a hick-up during the week, know it’s okay, and move on. We are all going to have our bad days and how we deal with them, and acknowledge and learn from them is going to help you overcome them and get straight back on track.
Using the app is definitely an advantage and makes the process a lot easier than trying to figure it out on my own.
I love that there is always a challenge happening within the Healthy Mummy Program, which helps to boost my motivation and continue to achieve and implement new goals. Knowing I’m are never alone and there is always support from other mummys’ is invaluable.
On to Week 2!
Talk soon.
Amy xx
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