Step It UP Podcast @[email protected]
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Welcome to Step It Up Podcast, hosted by the mother-daughter
↓ How to lose weight naturally without INJECTIONS
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1️⃣ Cardiovascular Fitness & Health
As a minumum, you need to be hitting at least 150mins of moderate intensity or 75mins of vigorous intensity per week.
My advice is spread this over the week to reduce time spent sitting or lying down.
2️⃣ Prioritize your Sleep
Aim to hit 8-9 hours of quality sleep each night to support overall health & recovery.
Results aren’t made in the gym or your sport, they’re made during recovery.
Women also need more sleep then men.
3️⃣ Include 30 different kinds of fiber in your diet every week
Studies show that people who ate 30 different kinds of fiber had a healthier gut microbiome.
Eating TONS of fiber has helped me and mom stay full and lose a TON of weight.
4️⃣ Prioritize 10-12k steps
Studies show people who walked 7,000 steps or more reduced all cause mortality by 50%.
The more you move the more you burn.
5️⃣ 15-30 min Direct Sunlight
Sunlight has been shown help you sleep better and boost your metabolism.
Humans were meant to be outside.
6️⃣ Minimise Processed Foods
Follow a well-balanced diet rich in fruits, vegetables, lean proteins, whole grains and healthy fats.
Aim for nutrient dense food. Your energy levels will be much better
7️⃣ Don’t Give up on Yourself
Its more than likely that if you tell your friend you’ll meet them at the gym 9am tomorrow - you’re going to be there.
But if you tell yourself you’re going to the gym on your own at 9am, you’ll probably not show up.
You care more about not letting others down more than letting yourself down.
Change that up. Show yourself & your body the same respect you do to others.
8️⃣ I lost 150 pounds naturally and you can too.
I am not special and I didn’t takes pills or injections.
You can do it naturally I believe in you and I’m here to support you.
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It’s not easy, but you’ve got this 🙏❤️
#weightloss #burnfat #weightlosstransformation #loseweight #health
Fuel your body with nature's best! 🥦🥕🥬🍅🌶️
Here are the top 5 healthy veggies for weight loss ➡️
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#HealthyEating #FitnessGoals #CleanEating #Superfoods #Wellness #naturalchoice #weightloss
Fuel your fitness journey with these 5 powerhouse weight-loss foods! 🥗✨
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#HealthyEating #FitnessGoals #CleanEating #Superfoods #Wellness #naturalchoice #weightloss
Thinking about Ozempic? Here are 5 reasons to reconsider! 💊❌
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Why we failed on Weight Watchers?
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Welcome to Step It Up Podcast, hosted by the mother-daughter duo, Helene Leeds and Penelope Popken . In our show, we talk about our personal journeys towards health, wellness, and fitness, and interview experts in the industry to provide practical tips and strategies for achieving your health goals.