ေပါင္(၂၀၀) ကေ န (၁၃၅)ေပါင္အထိ ၀ိတ္ခ် ျပခဲ့တဲ့ အဘြားအို

Image :IG/Joan MacDonald

အခုေနာက္ပိုင္းမွာေတာ့ Body transformation ေတြ က ေတ္ာေတာ္ေလး ေရပန္းစား လာပါတယ္။ ၀ ေန ရင္ ၀ ေနတဲ့ အတုိုင္း စိတ္ပ်က္ လက္ ပ်က္ ထုိင္ ငိုင္ မ ေန ေတာ့ပဲ ကိုယ့္ရဲ႕ ကိုယ္ခႏၶာကိုယ္ ေျပာင္း လဲ ဖုိ႔ ႀကိဳးစား လာ ၾကတာကို ေတြ႕ရပါတယ္။တစ္ခ်ိဳ႕ အမ်ိဳးသမီးေတြ က အိမ္ ေထာင္က် က ေလး ေမြး ၿပီးတာနဲ႔ ျဖစ္သလို ေန ပစ္ လုိက္ ပါတယ္။တစ္ခ်ိဳ႕ က က် ေတာ့ လည္း အသက္ေတြ ႀကီးၿပီ ဒါ ေတြ မလို ေတာ့ပါဘူး ဆိုၿပီး ျဖစ္ သလို ေန ၾကပါတယ္။ အဲ့ဒါ ေတြ က လံုး၀ ကို မွားပါတယ္။Body ကို က်န္းမာ ႀကံ႕ ခိုင္ ေအာင္ ေနတယ္ဆုိတာ လွ ဖုိ႔ သက္ သက္ မဟုတ္ ပါဘူး။ကုိယ့္ရဲ႕ က်န္းမာေရးနဲ႔ ယံုၾကည္မႈ ကိုတည္ ေဆာက္တာပါ။ငါ ေတာ့ ဒီတစ္သက္ ၀ိတ္ မက် ေတာ့ ဘူး လုိ႔ စိတ္ပ်က္ အားေလ်ာ့ ေနသူေတြ အတြက္ အဘြားတစ္ေယာက္ရဲ႕ အ ေၾကာင္းကို ေ၀မွ် ေပးခ်င္ပါတယ္။Asia One မွာ ေဖာ္ျပထားတာပါ။

 

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My oh my what a difference 3 years and 65 lbs can make! . I can vividly remember those bicep curls in the first video taken in the first week of my transformation journey with @yourhealthyhedonista . Michelle kept barking at me to pull my stomach in and keep my eyes open. I was beginning to think she was trying to kill me I was in Mexico, it was hot and humid, and I was suffering from hypertension and acid reflux. I also had vertigo which has also gone away along with the other issues since getting back in shape. I have so much gratitude to that gal on the left who slugged it through all of those issues plus low self-esteem but who stayed the course, allowing me to be where I am today. I look back to those years with the utmost gratitude and awe, and I promise to her that all my actions and attitudes today will pay respect to her hard work and her big dreams. I will never take my health or my habits for granted again! Let’s all fall in love with the work that has to be done to bring us the freedom and the joy and the energy that we want to experience every day #olderandwiser . @womensbestwear True Top in Red

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အဘြားအို နာမည္ ကေတာ့ Joan MacDonald ပါ။သူမ အသက္ (၇၀)အထိ ဘ၀မွာ တစ္ခါ မွ Gym မသြား ဖူး ပါဘူး။ဒါေပမယ့္ သူမရဲ႕ သမီး နဲ႔ ေဆြးေႏြးမႈေတြ လုပ္ခဲ့ တဲ့ အခါ က်န္းမာေရး ျပႆနာ ေတြ ရွိလာ လုိ႔  Gym မွာ ကစား ျဖစ္တာပါ။၀လာတာနဲ႔ အမွ် သြားရ လာရတာ ေႏွးေကြးတာ၊ဒူးနာ ခါးနာ တာမ်ိဳးေတြက အသက္ႀကီး ေလ ပို သိသာ ေလပါ။အဘြား က ေတာ့ Gym ကို အျဖစ္ ေလာက္ သြားတာ မဟုတ္ပဲ တကယ့္ကို စိတ္ပါ လက္ ပါ က စား ခဲ့တာပါ။အရင္က ၀ ေနတဲ့ အဘြားဟာ Gym ကစားၿပီးခ်ိန္ မွာေတာ့ အရင္ ေပါင္ (၂၀၀) ကေ န (၁၃၅) ေပါင္ အထိ ၀ိတ္ က် သြားပါတယ္။

 

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Transformation isn’t just about losing weight. Transformation can be about so much more! Certainly this has been my long, slow journey. On the left I was visiting my own mother in a nursing home and seeing her health rapidly deteriorating. It absolutely broke my heart, and yet it was also frustrating to see her just accept her fate and refuse to fight to make things better. When my own daughter reached out to me and offered to help, it was like coming full circle. I was at a real cross roads. Do I follow in the footsteps of my mother, or do I try to break free of the cycle and create a different outcome for myself. I know so many of you want to know about the diet and the training, but what I can’t stress enough to you, is the importance of developing your mind. Throughout the past 3 years I have been deeply challenged, many times in tears ,and feeling like I was so slow to learn, BUT I did not give up. . Since I started this journey 3 years ago I’ve learned to use an I-phone, I’ve learned to use apps (though they still seem complicated to me!) I’m even learning a new language (Spanish!). I’ve learned to be more confident in front of a camera and trust myself at interviews, and I’ve just gained so much more confidence and optimism about making my life better in general. Even my relationship with my husband has improved because I’m just a happier person. That’s a pretty wonderful place to be this late in the game. So, for those of you think more about losing weight, I am telling you, sometimes the weight we need to lose is more than the pounds on the scale. Sometimes we need to lose our negative self-talk, our feelings of failure, our lack of confidence in ourselves and in the world. Sometimes it’s the internal transformation that is its own best reward. I hope you learn to choose to be happy! With love Joan

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I love these for my hip muscles, and they always draw a few looks in the gym . I think most people are always a bit shocked to see little old me loading up the bar like this. Two years ago I wasn’t doing this however. One day I was in the gym with Michelle @yourhealthyhedonista and she said “it’s time”! We started off with 135 lbs (that’s the bar plus two big 45 lbs plates). She corrected my form, barking orders at me, demonstrating what she wanted me to do, and by the end of the lesson I was doing 200 lbs. I don’t know how that’s possible but I guess when you’ve got good instructions anything is possible. Here I’m doing 205 lbs with a 2 count pause at the top. By pausing at the top I’m building up even more strength in my muscles. Keys: set up everything so that you are wedged in tight. You can’t be all loose and wobbly lifting a heavy weight like this. Trust me, it helps! 2) use a quality pad like this special hip thrust pad by @ironbullstrength . I ordered mine off of amazon. 3) start off with a light weight until you master the movement. I’m trying to squeeze the glutes hard to thrust the weight up until my knees, hips and chest are in one line. 4) keep pushing the knees out. Don’t let them collapse in. This will help build up your side glute muscles and keep your knees healthy. That’s it for the hip thrust! If you do these today tag me so I can see! And tag a friend who you think could benefit from these! #nevertooold.

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လူႀကီး အသက္ႀကီး ေနတာေၾကာင့္ အားကစားကိုအ ရမ္းၾကမ္း လုိ႔ မရတာ ရယ္၊အစား အ ေသာက္ အရမ္း ေရွာင္ လို႔ မရတာေ တြ ေၾကာင့္ အခုလို ၀ိတ္က် ဖုိ႔က (၃)ႏွစ္ ေလာက္ အခ်ိန္ယူ ခဲ့ရပါတယ္။ဒါေပမယ့္ ရ လဒ္ က ေတာ့ အရမ္း ကို ေကာင္းခဲ့ပါတယ္။အဘြားက ေတာ့ သူ႔ရဲ႕ IG မွာ သူျဖတ္သန္းခဲ့တဲ့ fitness journey အမွတ္တရ ပံု ရိပ္ ေတြ ကို ေ၀မွ် ထားပါတယ္။၀ိတ္က် ခ်င္တဲ့ လူေတြ ကိုလည္း သူမသိသမွ် ေတြ ကို ေ၀မွ် ေပး ထားပါတယ္။အသက္ႀကီး လာရင္ လူတိုင္း ႀကံဳ ရတဲ့ ေသြးတိုး ျပႆနာ အတြက္ က ေတာ့ တရားထိုင္ တယ္လုိ႔ အ ဘြားက ေျပာ ပါတယ္။

 

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Here is my first 10 months of transformation, and two more recent photos, just to share with you the reality of this long, slow process that I’m still on.. The year I started was 2017. The first number is the date. Second number is my weight. Third number is my waist. Fourth number is my hips at the widest. Last number is my upper right thigh at the widest. . That first crucial year was full of all kinds of challenges and heartbreak, but somehow I kept plugging along. I lost my mom who I still miss very, very much. I had to learn to be content with each step forward, and with each stage of my transformation. I had to really fall in love with my habits and learn to take pride in my meal planning and food prep (I’m still working on that one, trust me!). I’m sharing this with you so that those of you starting out will see what a big transformation actually looks like over the months. I get to enjoy great health and a size small body now because the woman in the photos worked her booty off to change her ways. Now I enjoy meditation, learning Spanish, using apps, and I’m medication free, and I owe it all to her! I also owe it to my future self to KEEP ON GOING and to never again take my health or my habits for granted . You can catch more of my story at 1 pm EDT at @thesocialctv today! Keep on spreading the message that deep, lasting change is possible AT ANY AGE! . #transformation #fitover70.

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42 vs 72. Who did it better? I had to dig up some old photos of myself for an upcoming interview and boy oh boy was I shocked! I just don’t remember myself being that big for that long. I thought it was just for a short period of time. I thought it was just old age creeping in, but when I look back through decades of photos, I see a different story. I wish I knew then what I know now. I now eat more food more often! I have more energy! I have more balance! I have a more positive outlook on life! Wishing you all a terrific week of growth, self-love and success! . . #grandma #masterathlete #athlete #inspo #fitspo #health #age #agingbackwards #fitover70 #olderwomen #oldermodel #silverhair #bodybuilding #girlswholift #strongwomen #yhhwomen #tscathlete #makeover #transformation #weightloss

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အသက္ႀကီးလာေတာ့ လူငယ္ေတြ လုိ ေန႔တုိင္း ကိုယ္လက္ လႈပ္ရွားဖို႔ က ေတာ့ သူမ အတြက္ မလြယ္ကူ ပဲ အခက္ အခဲေ တြ ေတာ့ ရွိတယ္လို႔ အဘြားက ေျပာပါတယ္။အရင္ကေတာ့ အသက္ႀကီးတာနဲ႔ အမွ် တျဖည္းျဖည္း ၀ လာ တာရယ္၊အ၀တ္အစာေတြ မ ေတာ္ေတာ့ တာ ေၾကာင့္  ကိုယ့္ကိုယ္ကို ယံုၾကည္မႈ နည္းခဲ့ ေပမယ့္ အခု ေတာ့  ယံု ၾကည္ မႈ တိုးလာၿပီလုိ႔ အဘြားက ေျပာပါတယ္။(၃)ႏွစ္ၾကာ Gym ကစားရတဲ့ အက်ိဳး က ေတာ့ သူမကိုယ္သူ မ ခ်စ္လာ တယ္ လို႔ အဘြား က ေျပာပါတယ္။သူမလိုပဲ ၀ိတ္က် ခ်င္တဲ့ သူေတြ အတြက္ အဘြားက ” က်မ လုပ္ႏိုင္ ရင္ ရွင္တုိ႔ လည္း လုပ္ႏိုင္တယ္..” လုိ႔ အားေပး ခဲ့ပါတယ္။

 

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I think the last time I wore a bikini like this was during a holiday in Florida, just before my third child. I was about 27 years old, so young and hopeful as to what life had in store for me and my budding family. So much has happened since that time, so many adventures, hard times, joys, tragedies, triumphs and disappointments. That’s life, isn’t it? It’s a marvelous unwinding ball of yarn that goes this way and that and we don’t always know how to make sense of it all until we get to the end of it. If I could go back in time and whisper in my ear what would I say? “My dear, do not forget to take care of yourself while you are taking care of everybody else around you.” “Be mindful. If you can learn to be present in each moment you will make better choices, build richer relationships and live a more fulfilled life” “Develop your patience and try not to get too caught up in the little things” “Try to see life as an adventure, and look for ways to keep exploring who you are and having fun” “Learn more about food and what it does for your body. Health is so important if you want to be able to enjoy yourself” “Love yourself and know you are worthy of that love ”. . If there was one thing you could say to your younger self, what would it be? I hope you all have a wonderful weekend, stay healthy and stay strong! With love, Joan

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