How to lose weight without eating salad

Hey friend 🙂

In this week’s newsletter you will discover:

  • 10 minutes is all you need
  • Stretch to restore your agility and flexibility
  • 1-minute energy booster
  • How to lose weight without eating salad

Now, let’s dive in!

Did You Know?

You don't have to sacrifice your physical or mental health just because you're a busy mom.

Small, consistent self-care habits can make a big difference.

Studies show that even brief periods of self-care activities like meditation, yoga, exercise, or relaxing hobbies can reduce stress, improve mood, and increase energy levels.

Think about how much more patient and present you are with your kids after taking a shower and a few minutes to yourself.

Those small breaks allow you to be the best mom you can be.

Prioritizing self-care, even in small doses, will leave you feeling refreshed and re-energized to tackle your responsibilities.

Making yourself a priority sometimes will model good self-care habits for your children and strengthen your mother-child bond.

Practicing self-care will help you feel more grounded, positive, and better able to savor the precious moments with your family.

So start incorporating small self-care routines into your daily.
Your mind, body, and family will thank you for it.

Good For You

Feeling like your body isn't as young, agile, or flexible as it used to be?
You're not alone.

Many of us experience pain and limitations in our movement, which can be frustrating and hold us back from living life to the fullest.

Here’s a simple yet effective movement called the 45-45.

It help release tight hips which is one of the most problematic areas in the body.

This easy technique will help you start feeling more free in your movements again.

How to do it?

  1. Sit on the ground, feet on the floor, apart from each other.
  2. Lower both knees to one side.
  3. Knee come towards the opposite foot.
  4. To deepen the stretch, place your hands on the floor and lean towards the knee.
  5. Come back to center and repeat on the other side.
  6. Aim for 10-20 repetitions.

*Note: Video is x1.5 faster than normal for demonstration purposes.

Weekly Workout

This week we have another quick and easy 1-minute workout you can do at home.

Just like the small changes we discussed earlier, this short workout can help you feel more energized, lift your mood and ready to tackle the day.

Click here and follow along to get your body moving and feel the benefits instantly.

Time: One minute
Equipment: None
Good for: Creating a momentum towards a stronger and more vital you

Instructions: Click here and follow the movements. Repeat at least 2 times per day, morning and evening.

Nutrition 101

How to lose weight without eating salad?

You don't have to give up your favorite foods to shed some extra pounds.

The key is to consume fewer calories than your body burns.

Many people think this means eating tiny portions or eating only salad... 

but you can actually eat the same foods you love and in the same portion size you are used to, and still lose weight!

Choosing lower-calorie options.

By eating the same portions of lighter foods, you can make weight loss sustainable, and enjoy your meals in the process.

Here are five examples, but you can apply this trick to any food you love:

  • 500g of 20% fat ground beef (1270 calories)
    500g of 5% fat ground beef (685 calories)
    = Save 585 calories
  • 200g of cream cheese (590 calories)
    200g of light cream cheese (416 calories)
    = Save 174 calories
  • 1L of cola (421 calories)VS.
    1L cola zero (0 calories )
    = Save 421 calories
  • 200g of regular ice cream (520 calories)
    200g of low-fat ice cream (280 calories)
    = Save 240 calories

Ask Yourself

What’s one aspect of your health that you've been neglecting? What small action can you take today to start giving it the attention it deserves?

Have a wonderful weekend ✨

Whenever you're ready, here's how I can help:

1. Zero to yoga: Boost your energy and flexibility with my Yoga for Beginners program, designed to help you start your yoga journey and experience its incredible benefits.

2. Back to shape: Regain your fitness and establish healthier habits with my beginner-friendly program, designed to help you get back on track and feel your best.