عجوز كندية تتحدى السنين برفع الأثقال والأكل الصحى.. فيديو

تحولت عجوز كندية تبلغ من العمر 74 عاما، إلى أحد مشاهير موقع انستجرام، حيث فقدت أكثر من 62 رطلا  حوالى 28 كيلو من وزنها خلال 3 سنوات، لتشارك تجربتها وممارستها التمارين الرياضية اليومية عبر حسابها بموقع انستجرام، حيث يتابعها أكثر من 800 ألف.

جوان ماكدونالد تستعرض رشاقتها 

 

 

 

 

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Here’s a great circuit you can do at home or on the beach, courtesy of my coach, @yourhealthyhedonista ! 🎉 . Don’t forget @womensbest is still celebrating their 5-year anniversary with up to 60% off EVERYTHING Link in my bio ⬆️ Thank me later 💋 . Do 2 rounds, 40 seconds each as hard as you can followed by 20 seconds recovery, for a total of 20 minutes 😅🔥 . 1) partner squats: do 10 body weight squats while your partner does an isometric hold squat, then keep switching roles. Your legs will be trembling! 2) push ups! If you can’t do strict pushups yet, try incline push ups keeping a tight plank (better than kneeling pushups if you have a goal to one day master them 💪) 3) walking lunges! Practice good form by staying upright, squeezing the glutes to keep the hips stable and the knees tracking over your toes 4) crab walks! 🦀 these are fun and hard on the triceps! 🔥 5) curtesy lunges: just like the walking lunges keep the glutes engaged, and the core tight, staying upright and making the lower body do the work 💪 6) shuttle runs!! 😫 pick a 10-yard space and run back and forth as fast as you can, tapping the imaginary line and pivoting like a gazelle (or a 74-year lady in my case 😂) 7) side lunges: so hard! Glutes tight, strong core, and upper body as upright as you can get it! 8) plank to “T”: keep a tight plank, glutes engaged throughout. A great core and triceps 🏋🏻‍♀️ 9) front lunges: same form as the other lunges. 💋 10) plank To Touch: again, keep a tight plank, and the hand touches the alternate leg. The shoulders get worked here too! 🔥 . Have a go girls and let me know how it goes! . Because you asked, I wear a small bottom and a medium top, and Michelle wears XS bottoms and a small top. Happy Tuesday!

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Aug 11, 2020 at 5:44am PDT

وأضاف التقرير، أن الجدة أرادت إحداث تغيير فى حياتها، حيث بدأت في تدريب الوزن والتخطيط  تناول خمس وجبات متوازنة في اليوم تصل مجموعها إلى حوالي 1500 سعرة حرارية حيث اتباع أحد أنظمة الرجيم. 

جوان ماكدونالد تحولت إلى امرأة رشقية وتخلص من ألام المفاصل

 

 

 

 

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Here are two abs exercises that are currently part of my weekly routine: 1) modified mcGill crunches: the trick here is to keep your abs contracted and curl your upper spine up off the floor. It’s easy to forget this and try to whip yourself up using momentum which isn’t the proper way to use the abs. I use a weight but you can do these with just your body weight, either crossing your arms or extending them up to the sky as you crunch up. Keep one leg straight and the other leg bent. Alternate legs after ten or so reps. 💪 2) side crunches. Don’t believe people who tell you that a few side crunches will thicken you’re waist! The obliques are an important muscle to train and you should be able to lift your torso up in all directions. As you can see I’m a bit weak here and these are a real struggle. I’ll do them 2 x week, for 3 sets of 10-12 per side. Avoid using momentum or jerking your head up. Instead think of squeezing the side body. I did these as a superset: 3 sets of mcGills, 10 reps per leg, with 3 sets of side crunches, 10 reps per side . What other videos would you like to see? Happy training! Stay fit, stay strong!! 💕💕💪💪 . I’m wearing the @womensbestwear True tank in Red and seamless leggings in black 💋 . #abs

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Jul 23, 2020 at 7:30am PDT

وجمعت الآلاف من المتابعين من خلال مشاركة رحلتها في إنقاص الوزن من خلال حساب Train With Joan الخاص بها بموقع انستجرام، حيث تشارك العديد من الفيديوهات خلال ممارستها التمارين الرياضية، بالإضافة قيامها ببعض الإعلانات لصالح شركات المكملات الغذائية. 

ووصفت الجدة عن ممارستها للرياضة فى تلك الفترة: "لقد مرت ثلاث سنوات الآن على رحلتي ويمكنني أن أقول بصراحة إنني امرأة مختلفة عما كنت عليه عندما بدأت ويمكنني إعداد وجبات متوازنة ، وأعرف كيف أتحرك بثقة في صالة الألعاب الرياضية وأفهم أهمية رفع الأثقال".

 

 

 

 

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@womensbestwear bicycle shorts are now available in brand new colors! 🎉🥳🏋🏻‍♀️ Honest review: I LOVE THEM! Long enough to give my legs coverage with a comfortable seamless waist band and cuffs, and they come in these colors: charcoal, black, washed light grey, red, khaki, Camo green and Camo grey 🥰 — Here are a variety of lower body exercises that you can easily do at home with light weights or even body weight (just increase the number of reps) 💕 Slide 1: contra lateral step ups (by holding the weight on the opposite side that you step up you get more of that side Glute which gives you that coveted top Glute shelf 2) prone hamstring curl. You won’t need a lot of weight here, trust me. If you don’t have a full step to lie on, just prop your knees up on a rolled up a mat and you’ll still find these tough! 😅 3) contralateral single leg deadlifts: these are hard to do BUT they teach you how to get tight. I started out holding onto a wall and then graduated to doing these without support. 💕 4) sumo partial deadlifts: the trick to these is just pulsing around the midpoint, and really pushing the knees out wide to target the side glutes and inner thighs 5) banded fire hydrants: so good for the side glutes, do these with intension! 6) banded quadruped kickbacks: kick back and up with a bent knee, really squeezing the whole Glute 7) banded scissor kickbacks. These are one of my favorites for finishing off my glutes and I beg you to try them!! 🔥🔥 — You can do 3-4 sets of 10-12 each of the weighted exercises and sets of 12-16 reps of the banded exercises. Please give this lower body workout a try and let me know how it goes 🥰🥰 . @womensbest @womensbestwear

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Jul 6, 2020 at 9:14am PDT

وأضاف التقرير، أن الجدة بدأت مشوارها عن طريق تجديد عضويتها في صالة الألعاب الرياضية ، كما اشترت ميزان للطعام لمعرفة أوزان الطعام والسعرات الغذائية التى تتوافر بها وتعلمت كيفية استخدام الهاتف لأول مرة ، حتى تتمكن من مشاركة تقدمها عبر الإنترنت.

جوان ماكدونالد تطهو أكلها الصحى للحفاظ على وزنها وحميتها الغذائية 

 

 

 

 

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I thought I’d share with you how my coach actually trains me. 😅 I think a lot of women my age get really pacified at the gym. I see a lot of chit-chat going on in general between trainers and their older female clients, and not much effort. I imagine Trainer’s must think we can’t be pushed and we are there to mark time, and not accomplish much. 🤷🏼‍♀️. If I can advise you on one thing: find a trainer who really knows their stuff and can teach you good form and really push you. 🏋🏻‍♀️ I would NEVER have even thought to learn how to hip thrust or deadlift on my own. I used to just go and sit on the machines and do circuits. But that all changed when I started working with a proper coach. @yourhealthyhedonista just puts me through my paces like a drill sergeant and shows me videos of my form and also does a lot of demonstrations and hands on corrections. This has really helped me learn how to lift properly. I only get to work with her a few times throughout the year but every time I do I seem to make huge improvements. She always tells me: whether you’re young or old, all bodies respond to the same technique of proper exercise selection, proper volume, and progressive overload (making the workouts harder each week). If you dumb it down just because you’re older you won’t get the results you are looking for. Don’t be taken advantage of my dears. If you really want to make changes, decide to become strong and decide that you’re worth the effort. 🏋🏻‍♀️ I don’t know about you all but I am ITCHING to get back in the gym. I am eagerly watching people in other provinces and states and countries returning to the gym. How exciting! I can’t wait to start hip thrusting again and getting my pull up strength back. What about you? When is your gym reopening or are you already back? What do you want to train? Let’s all make the rest of 2020 something truly amazing. 💪 stay strong, love your neighbour, and work hard for your goals! With love, Joan ❤️ . @anytimefitnesscobourg

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Jun 9, 2020 at 5:52am PDT

وقالت جوان: " تمسكت ولم أستسلم أبدًا، كان شعاري ، لا أمانع إذا كانت تغييراتي بطيئة، سأذهب وهذه المرة ستستمر التغييرات بقية حياتي". 

استطاعت جوان بعد شهو ، أن تفقد وزنها  بعد عشر أشهر من رحلتها حيث بدأت في التركيز على تدريب الوزن لتقوية لياقتها البدنية، بدأت في القيام بمزيج من التمارين الهوائية "الكارديو " ورفع الأثقال ، مع التركيز على مجموعات العضلات المختلفة كل يوم والقيام بمجموعة متنوعة من تمارين الجزء العلوي من الجسم والساقين وعضلات المؤخرة وأوتار الركبة.