Instagram: Una abuela influencer cambia los medicamentos por el fitness y la alimentación saludable

Joan MacDonald tiene 73 años y acumula casi 1.000.000 de seguidores en Instagram. Esta influencer o gurú del fitness es una de las más aplaudidas y seguidas en las redes sociales. Joan llegó in extremis a su jubilación, después de una vida de trabajo muy duro para compaginar la vida profesional y personal, con los hijos ya mayores llegó el momento de centrarse en si misma. Una revisión médica rutinaria la llevó a empezar a medicarse, algo que muchas personas aceptan, tomar una pastilla a diario de por vida. La hipertensión, colesterol alto, reflujo y artritis estaban asociadas a un sobrepeso y una falta de ejercicio que decidió remediar. Se puso a hacer ejercicio y empezó a cuidarse.

La abuela influencer que cambio los medicamentos por el fitness y la alimentación saludable

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🎊🎈Giveaway time! . Thank you everybody for all of your incredible words of encouragement over the last couple of years! Thank you for helping me spread my message that ANYONE can turn their life around and get their health and vitality back. 💪 Please believe that you CAN just get after it and have the life you dreamed of. No matter how far you fall down, you CAN and you MUST pick yourself back up again. There is so much joy to be had in the world. Allow yourself to dive in fully. 🥰🥰 .. Here’s the give away!! 🎁 $100 @womensbest gift card (try their Iso Whey protein powder and their Protein Bites (to die for!) 🎁 A Back Brace ti improve posture by @backembrace worth $59.99 🎁 A year Pro Subscriotion to @my.macros worth $19.99! These are all three of my favorite products and I hope the winner loves them to💕 1) Please tag yourself in the comments below 2) follow and like @womensbest @backembrace and @my.macros 3) tag three friends who would love these prizes! Three winners will be decided by tonight at 7 pm New York Time ✈️ Have an incredible day! With love, Joan 💕💕 .

A post shared by Joan MacDonald (@trainwithjoan) on Sep 28, 2020 at 5:08am PDT

En Instagram esta abuela de 73 años escribió: “¡Cualquiera puede cambiar su vida y recuperar su salud y vitalidad! Puedes conseguirlo y tener la vida que soñaste. No importa cuánto hayas caído, puedes y debes levantarte de nuevo. ¡Hay tanta alegría en este mundo! Permítete sumergirte en ella”. Toda una declaración de intenciones para empezar a cambiar su vida.

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You’ve been asking for more of my training routine so here it is! The full video is up on my YouTube channel —> https://youtu.be/hZuFl9vL-bA And I’ll also put the direct link in my bio💕 please have a look and leave a comment! My next video is a typical day of eating which has been the most highly requested video from everyone. I just have to train myself to video tape it before I eat it 😂😂 . Happy Sunday everyone! Have an incredible week of successful habits and health! 💪

A post shared by Joan MacDonald (@trainwithjoan) on Aug 23, 2020 at 8:41am PDT

La hipertensión, el colesterol, reflujo y artritis ponían en peligro la calidad de vida de Joan MacDonald, una mujer canadiense de 73 años. Ir a la farmacia con una bolsa para recoger los medicamentos que debía tomar a diario le abrió los ojos, decidió encontrar otra manera de vivir su retiro soñado. Ella quería disfrutar del tiempo que le quede de vida haciendo lo que antes no había podido hacer, con hijos y un trabajo a tiempo completo, no había tenido demasiadas oportunidades. Ahora que disponía de tiempo no estaba bien de salud para cumplir sus sueños.

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Believe that you can be anything you want to be, no matter what you’ve been through or what your starting point is. 💕💕 Dream big. Ignore the naysayers. Do the scary things that challenge you. Go for it! That’s my big thought for the day as I tackle some of the biggest challenges I’ve ever faced. 💪 I hope you all have a marvelous rest of 2020, and that you never give up on yourselves. With love, Joan ❤️

A post shared by Joan MacDonald (@trainwithjoan) on Sep 8, 2020 at 5:15am PDT

Se puso manos a la obra, empezando a cambiar todos sus hábitos. El colesterol lo podría vencer con una buena alimentación y ejercicio diario y el resto de las dolencias también. Así lo hizo, se marcó un calendario y empezó a buscar un buen entrenador personal. Su energía cambió por completo. Ya no era la abuela que solo pensaba en mirar la televisión y tenía miedo de salir de casa por si se sentía muy cansada. Ahora estaba preparada para comerse el mundo.

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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!

A post shared by Joan MacDonald (@trainwithjoan) on Aug 11, 2020 at 5:44am PDT

Joan va al gimnasio cinco días a la semana, hace estiramientos diarios, entrena con mancuernas pesadas y hace tanto cardio como quiere, tal como reflejan sus redes sociales. Además, toma tres litros de agua al día, comer cinco comidas llenas de proteínas, verduras y frutas y duerme ocho horas a diario. Se levanta con mucha energía y ha perdido más de 30 kilos desde que empezó su nueva vida.

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Here are my simple tips on starting out with macro-based, balanced nutrition. 1. Use an app like @my.macros and set up a custom food list with everything in grams for the typical foods you eat. All the information for food you can find on google. 2. Track your macros for a week to see what your average calories are, and what your average macros are. They will probably be all over the place but it wil be a start. 3. Create your own macros plan by simply taking the total number of calories you typically already eat, and divide them up evenly: 40% carbs, 30% protein and 30% fat. If you are trying to lose weight and you are very big (more than 20% body weight to lose), have more protein and less carbs. If you are quite lean already, increase the carbs to 50% and bring the fat down to 20%. These are just VERY general guidelines. You should also do some daily exercise like walking steps. These can be tracked with a fitbit watch or an iPhone watch. My coach also recommends gals train with weights at least 4 x week for an hour per session. This will help you save muscle while you lose body fat. 💪 Split your meals up into 5 balanced meals per day, with the same macro split for each. Have more starch in the morning and before and after you train with weights. Make sure to eat plenty of fresh vegetables and a little fruit every day. Chose quality Whole Foods as often as you can, and work in a few treats. You shouldn’t feel like you’re dieting if you take the time to build delicious meals following your macros. 💕💕 I eat out a fair bit too, like in this picture. I’m having ceviche with tortilla chips at @ahautulum . I have it a lot so I created a recipe for it in the @my.macros app and i also portion out 8 chips too. Honestly it is just so easy to eat this way. There are no off-limit foods, I can easily socialize and I look forward to all of my meals. I hope this helps a little. With love Joan 💕

A post shared by Joan MacDonald (@trainwithjoan) on Aug 30, 2020 at 6:01am PDT

Los análisis han salido tan bien que Joan ya no toma ninguna pastilla al día, solo lleva en su bolso la botella de agua para hidratarse, el teléfono, las llaves y la cartera. Siempre está preparada para hacer un paseo y no le falta energía para planificar todos aquellos viajes que antes no había podido realizar. Joan MacDonald es una influencer que comparte su experiencia en las redes sociales y demuestra que nunca es tarde para dedicarse a todo lo que uno quiera.