Diana akaona shanduko yakanga yaitika kushamwari yake yepamwoyo uye aida kuzvishandura zvachose. Akaita ushingi sarudzo uye haadi kumira!

Nei ndasarudza pane izvi

Ndakagara kwenguva refu ndisingade mifananidzo yangu. Ndaneta nekuzvikurudzira: "Mangwana ndichatanga." Mushure mekuona foto yaJamie Ison pane imwe yemagariro, ini neshamwari yangu yepamwoyo takatanga kushamisika kuti mukadzi aigona sei kuratidzika seakakura kudai.

Kelsey akabata Jamie, uye kubva kwaari takadzidza nezvaKim Porterfield uye nezveInstitute of Nutritional Medicine, iri muHouston.

Kwemwedzi yakawanda Kelsey neni tanga tichikurukura tichikurukura nyaya idzi dzese. Nekuda kweizvozvo, rinenge gore gare gare, iye nemurume wake vakashanyira Institute of Healthy Nutrition kekutanga. Muna Chivabvu 2010 ndakabatanawo navo. Sarudzo yekushanda pachangu uye kusvika pakuzviziva pachangu kubva kudivi rangu rakanakisa ndiyo sarudzo chaiyo uye yakakosha muhupenyu hwangu.

Kukunda nzira ine minzwa pakuonekwa kwangu kutsva, ndakatsigira Casey mune zvaakaita. Mhepo yemakwikwi yakatikurudzira kuenda mberi nekuenderera mberi.

Ndakaita sei izvozvo

Chinhu chekutanga chandakaenda kwaive Kim Porterfield, nyanzvi yezvehutano uye nyanzvi yezvokudya paNutrition Institute. Kubva Chivabvu 2010 kusvika Chivabvu 2011, ndakadzidza hunyanzvi hwekudya zvine mwero nezvikafu zvishanu pazuva uye ndakatarisa shanduko dzaiitika kumuviri wangu.

Zvisinei, ndakaona kuti huremu hwangu hwekare hwaigara huchidzoka. Zvaive zvakaoma kwandiri kuti ndibatanidze huzivi hutsva hwezvehutano nehupenyu hwangu hwezuva nezuva. Ini ndaida rutsigiro - zvaive zvakafanira kuseta chinangwa, nekutenda kwandaigona kusvika nhanho nyowani uye kuumba mutsva wepasirese.

Mushure mekutaura neshamwari yangu yepamwoyo Kelsey, uyo anga atokwikwidza mumakwikwi ehutano panguva iyoyo, uye mushure mekubvunzana naKim Porterfield, ndakafunga kutanga yangu 20-vhiki kushanduka kwemuviri. Ini ndakatanga blog mukati mandaironga kunyora pasi shanduko dzaiitika kaviri pasvondo.

Nezvechisarudzo ichi, ndakasiya kunwa doro uye kuenda kumakofi / maresitorendi kwemavhiki makumi maviri. Zvakanga zvakandiomera zvikuru kubata noutera huviri uhu. Nokuzvibvisa, ndakazviratidza kuti ndaigona “kuzviita pasina.”

Ini ndaida chaizvo kuzorora neshamwari nguva nenguva, pamwe nekudya munzvimbo dzekudyira. Ini handisati ndambokwanisa kuwana mwero mune iyi nyaya.

Nekubvisa hutera uhwu kubva muhupenyu hwangu, ini "ndakavhundutsa" muviri wangu. Ndakazviratidza kwandiri kuti ndinogona kuchengeta izwi rangu uye kuti NDINOGONA kuwana mwero unonzwisisika munzira yekuenda kuchinangwa changu. Journaling yakaratidza kuve inoshanda kwazvo. Kunyangwe izvozvi, dzimwe nguva ndinotarisa mariri kuti ndimutsidzire mundangariro dzangu kubudirira kwandakagona kuwana munguva pfupi yakadaro.

Rutsigiro kubva kumhuri yangu, shamwari uye murume wangu wandaida akanditendera kuti ndiwane zvitsva zvehunhu hwangu, uye zvakare akandipa mukana wekuzviongorora pachangu nekudzidza zvakawanda nezvangu.

Mushure mekukwikwidza muna Gumiguru, ndinochengetedza huremu hwemuviri hwakanaka uye ndinoona huwandu hwemafuta angu sezvakakurudzirwa naKim Porterfield. Sekufunga kwangu, Kim akaisa chirongwa chekudya chinobudirira zvekuti chine chikafu chakarambidzwa zvishoma.

Kana chirongwa chekudya chave kugadzirira, ndakaonana nemukwikwidzi wemuviri uye mutambi wehunyanzvi Vanessa Sifontes kuti andibatsire kugadzira chirongwa chekurovedza muviri kwemasvondo gumi nemaviri apfuura uye kuraira nezve zvakakwana zvekuwedzera zvekudya. Vanessa akandiudza kwekuwedzera uye pekubvisa, uye zvakare akaita chirongwa chega chega chekudzidzisa kwandiri uye akaraira akanakisa ekuwedzera ekudya. Iko kusanganiswa kweakadzikama kudya, chirongwa chinoshanda chekurovedza muviri uye zvemhando yepamusoro zvinovaka muviri zvakandibvumidza kuti ndiumbe muviri wandingafungire chete!

Zvemitambo Zvekuwedzera

Mushure mekumuka

Usati waita cardio yako yekurovedza mangwanani

Nekutanga kudya

Nekudya 1, 3, uye 5

Usati wadzidziswa

Mushure mekudzidziswa

dhayeti

Kutanga kudya

Kudya kwechipiri

Kudya kwechitatu

Kudya kwechina

Chishanu chisvusvuro

Kudya kwechitanhatu

Chirongwa chekudzidzisa

Zuva 1: Makumbo / Cardio

Zuva 2: Biceps / Triceps / Abs

Zuva 3: Chest / Bhegi / Cardio

Zuva 4: Kudzoka / Makumbo

Zuva rechinomwe: Zorora

Zuva 6: Makumbo / Abs

Zuva rechinomwe: Zorora

Matipi evaverengi

Chekutanga pane zvese, ini ndinokuraira iwe kuti utsvage anoona nezvehutano uye ubvunze navo nezve zvinangwa zvako. Tevere, iwe unofanirwa kugadzira chirongwa chinokwanisa chekudya. Iwe unofanirwa kuziva kuti nei uchifanira kudya zvimwe zvekudya. Inzwa wakasununguka kubvunza nyanzvi nyanzvi. Kuva nechikafu chakaringana uye kuomerera pamisimboti yekudya zvine hutano ndiyo kiyi yekubudirira munguva refu.

Haasi munhu wese achatora mukana mumakwikwi ehutano. Mune mamwe mazwi, zvinangwa zvako zvinogona kunge zvakasiyana nezvangu. Nekudaro, iwe unofanirwa kuita imwe vimbiso kune iwe pachako uye udza vadikani vako nezvezvinangwa zvako kuitira kuti mutoro webasa usakubvumidze kumira pakati.

Edza kuzvikomberedza nevanhu vanozokutsigira uye kukurudzira iwe. Izvi zvinopa kukurudzira kwakanaka uye kuchengetedza chimiro chakanaka. Usarase kuona kwechinhu chikuru. Pemberera kukundwa kudiki kana kukunda ... mapaundi ekuwedzera haana kuoneka muzuva rimwe, uye havazoenda nezuva rimwe chete.

Ndinotaura kutenda kwangu kumhuri yangu, shamwari, mudiwa, murairidzi uye nyanzvi yezvokudya kuti ubatsirwe, kutsigirwa uye kutungamirirwa. Shanduko huru dzinoshandura munhu chete kudivi RAKANAKA.

Kushivirira, kuzvipira uye kuzvipira hunhu hutatu hwandine chikwereti neni shanduko. Ini ndinokurudzira vese vaverengi kuti vasiye nzvimbo yavo yekunyaradza uye vatange kuita shanduko kuti vaone yavo BEST divi. Iwe uchafadzwa nezvako kubudirira!

Read more:

• - chirongwa chekudzidzira chevakadzi kubva kuna Nicole Wilkins