Training Routines That Worked for Me: My Journey from 115kg to 76kg
š Small steps, big impact: Nourish your body, energize your mind, and embrace a healthier youāone morning at a time!
Losing weight and building healthier habits isnāt easy, but itās absolutely possible! I went from 115 kg to 76 kg over a year and a half, and I can tell you that the first 2-3 months are tough. But once you establish the right routines, things get much easier. Hereās what has worked for me, and hopefully, these tips will help you on your journey too!
Staying Consistent & Handling Setbacks
Remember, consistency is everything! Downfalls will happenāespecially with kids or a busy schedule. Just keep your goal in mind, take a day or two off if needed, and get back on track. Check out the brilliant podcast I have put in the section “Remedies for Procrastination” ā it will help you set goals that work for you!
My Go-To Training Programs
šŖ HOOKED App: This app has been great for me to begin with, thanks to its easy-to-use interface and targeted workouts. In six months, I went from 115 kg to 85 kg by sticking to interval training. They also offer a 3-day detox diet that helps jumpstart weight loss and is budget-friendly.
šŖ CrossFit: I used to go to CrossFit and loved it! Unfortunately, after developing Carpal Tunnel Syndrome (CTS) and pelvic joint pain during my third pregnancy, I had to switch. Thatās when I found HOOKED to be the perfect alternative for strengthening small muscles throughout the body.
šŖ The Wall Pilates app wasn’t for me; I prefer these workouts on YouTube! – it did not catch my interest for the long run!
šŖ Rebounding: The last two months of my journey have been transformative thanks to rebounding. Iāve lost 4 cm off my waist and now weigh 76 kg. Rebounding IS THE BEST, MOST FUN WAY to lose weight because it activates your lymphatic system. The effect is really fast!
My Top Tips for Lasting Results
š TIP 1: Focus on Feelings, Not the Scale Only weigh yourself at the very beginning and avoid checking your weight afterward. It can be really demotivating. When you start your training, fat turns into muscle, so weight doesnāt tell the whole story. You should only step on the scale when you feel really good about your results!
š TIP 2: Avoid Strict Diets Instead of restrictive diets, focus on balanced, sustainable eating. Quick-fix diets often stress the body and rarely work long-term. I have tried them, but you only lose 5-10 kg and thatās it!
š TIP 3: Morning BoostersāØStart your day with this powerful routine to fuel your body, stabilize glucose levels, and enhance your overall health:
1ļøā£ Extra Virgin Olive OilāØTake 1 tablespoon of high-quality extra virgin olive oil (optional: add a pinch of cayenne pepper). It helps curb sweet cravings, supports digestion, and offers numerous health benefits.
2ļøā£ Ginger/Turmeric Tea or Apple Cider Vinegar DrinkāØSip on a warm ginger, turmeric, black pepper, and lemon teaāor a glass of warm water mixed with 1ā2 tablespoons of apple cider vinegar. These drinks are excellent for stabilizing blood sugar and kick-starting your metabolism.
3ļøā£ WelleCo GreensāØAdd a scoop of WelleCo Greens to your morning routine for nutrient support and to help control cravings throughout the day and more – in just 2 tablespoons, it provides all the greens you need for the day along with good bacteria for your gut!
4ļøā£ WelleCo Vanilla or Chocolate ProteinsāØBlend a plant-based shake with WelleCo Vanilla or Chocolate Protein for a nutritious and satisfying start to your day.
5ļøā£ DIY Detox Drinks and Greens Latte by Julie Clarck – swears by green tea before workouts and detox greens afterward for optimal energy and recovery! And more in the video down below āØCreate your own healthy drinks for detox and energy boosts:
| DIY Detox Greens (Perfect Post-Workout!) 1 tsp moringa 1.5 tsp fermented dried greens 0.5 tsp chlorella 1 tbsp maca 1 juiced lemon 20 g collagen protein 32 oz (1 liter) water + iceāØ(Optional: Add 8 oz/250 ml beef kvass for extra nourishment.) This drink supports detoxification and recovery after workouts.āØ | DIY 10 AM Greens Latte 8 oz/250 ml bonebroth Apples Orange peels Spices 40 oz (1.2 liters) mixed baby greens: Kale, chard, and spinach (cook them first to reduce goitrogens) Flaxseeds Pecans Protein powder |
š” Pro Tip: Combine WelleCo Greens with lemon, ginger, and the WelleCo Vanilla Protein for a delicious and energizing breakfast! After just two months of using WelleCo, Iāve noticed my waist has slimmed by 4 cm, and I feel more energized than ever! āØ Special Offer: Sign up for a WelleCo subscription (monthly or every third month) and enjoy 20% – 25% off!
š”Tip: You could try cooking black rice and quinoa togetherāit tastes amazing! This combination is rich in protein and packed with nutrients, antioxidants, and complete protein, which support heart health, digestion, and overall wellness. It works perfectly as a side dish or even on its own! Just be mindful that adding olive oil to this blend might make it taste slightly bitter.
š TIP 4: Make Training a Morning Habit If possible, train in the morning before your family wakes up. Studies show it takes around 8 weeks to establish a new habit, so stay committed for those first two months.
š TIP 5: Start Small with At-Home Workouts If youāre new to exercise, try gentle movements using apps like HOOKED, wall Pilates, CW training if you are in Denmark, simple bodyweight exercises, or rebounding.
š TIP 6: Find Your Preferred Workout Style Whether itās CrossFit, Pilates, or trampoline workouts, find something you enjoy. It takes about 3-6 months to start seeing results, so give yourself time.
š TIP 7: Listen to Motivational Podcasts Staying motivated is key! More importantly, take a break when you need it. Downfalls will come ā I have experienced many, especially if you are having small kids. Take it easy on yourself and take a day or 2 off & try to get back on track. Just remember what your goal is. I highly recommend Mel Robbinsā 5-Second Rule and other podcasts for practical tips and positivity boosts.
š TIP 8: Add Resistance I focus on strength training with resistance bands, dumbbells, and kettlebells to convert fat into muscle faster. After CrossFit training, I integrated simple exercises like squats and bridges etc with extra weight or resistance bands. Check links at the end!
š TIP 9: Stay Hydrated Add a pinch of Celtic salt or Himalayan salt to your water to boost electrolyte balance and enhance hydration.
š TIP 10: Cleanse Your Liver It takes a week or two. Dr. Berg and Barbara OāNeil & others have great tips on liver detox shakes and smoothies that are really easy to add to your daily routine.
š TIP 11: Get to Know Different Fasting Methods Consider learning about fasting options like OMAD (One Meal a Day), 24-hour dry fasting, 72-hour water fasting, or intermittent fasting. Choose what feels best for you!
Simple Lifestyle Tips for Weight Loss and Wellness
Set Reasonable Goals: Take small steps that fit your lifestyle, like limiting sugary treats to weekends or adding more veggies and protein to each meal.
Manage Cravings: Olive oil and cayenne pepper in the morning and evening help reduce cravings and improve gut health.
Insulin balance: Take a glass of water with 1-2 spoons of vinegar before your meals or check upon eating habits in the Insulin Balance section.
Consider Fasting: Techniques like Intermittent/dry fasting or OMAD fasting can help reset your body for better results and improve energy.
Hormone Balance: Try taking a daily drop of iodine and a selenium supplement to balance hormones and potentially improve weight loss. Check upon supplements Dr Berg implies everyone should be aware of! ā e.g., vitamin D3 or magnesiumā¦
Enemas: Generally, itās good to clean your intestines! Dr. Kalcker and Barbara OāNeill both emphasize the importance of removing old residues with enemas. Ask me if you need more info on this matter! Dr Kalcker implies that every grown up over 40 years old has from 2 kg up to 16kg of old fecal in the stomachā¦
Additional Tips for Reducing Belly Fat & Boosting Mobility:
Upper and Lower Ab Exercises: Dr. Mandell offers great advice for exercises targeting belly fat and improving mobility. Do the same for the lower part of your belly and see outstanding results for general wealth of your posture and back!
Shoulder Mobility Hacks: Try simple shoulder mobility exercises for instant relief from stiffness. Shoulder mobility in 60 sec – simple hack & it works!!!
Fix the Sciatic nerve: Ignoring this will WRECK your flexibility! Instant flexibility gain – tension in a Sciatic nerve might be it!!! & not your hamstrings. Important high dosage og Vitamin D3 (Dr Berg says daily dosage should be 15000-20000uq and exercises to stretch the nerve!)
My Personal Routine: Pre-Workout Boost & Nutrition
Before workouts, I take:
1 spoon of olive oil with cayenne pepper (Ā½ tsp) on an empty stomachāØ
Turmeric/ginger tea (base for 4 days: blend 3 lemons ā with skin, 3 cm ginger root, 3 cm turmeric root, 1 tbsp black pepper, and 500 ml water ā keep in the fridge. Add extra of turmeric or matcha powder for greater benefits).āØ
This combo helps boost my energy. I used to drink apple cider vinegar tea with cinnamon, honey, and lemon, but now I add cinnamon to my coffee instead.
Four months in, Iāve added WelleCo greens, and two months in, I started incorporating WelleCo protein and made it to my morning shake that I cannot live without! After my workouts, I enjoy a chocolate protein drink with almond milk. Together with rebounding, I already feel lighter and more energized. My waist has gone down by another 4 cm since I started, and my weight has positively decreased.
With commitment, the right tools, and a routine you love, you definitely can achieve your health and fitness goals! It may be challenging at first, but stay focused, and soon it will become a natural part of your day.
Resistant bands
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Kettlebells
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Dumbbells
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