Home Australia I’m a fitness influencer and super fit mum of five and this is the biggest mistake you’re making with your workouts

I’m a fitness influencer and super fit mum of five and this is the biggest mistake you’re making with your workouts

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Super fit: Influencer Chontel Duncan has shared her secrets to success when it comes to staying motivated all year round

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We’re already eight weeks away from 2024 and if your plans to get fitter and healthier this year have already fallen by the wayside, you’re definitely not alone.

In fact, according to Dr. Crionna Tobin, Head of Nutrition and Education in Optimal nutritionMost people gave up on their resolutions in mid-January, a day known as “Day of those who abandon‘.

Someone who is known for achieving her goals despite major obstacles is a fitness influencer. Chontel Duncan. Two years ago she showed off an incredibly fit physique just nine weeks after welcoming the twins, despite battling Covid and breaking her foot in the weeks after birth.

The super fit mother-of-five has revealed her top tips for staying motivated all year round, explaining why it’s important to focus on food and nutrition, setting achievable daily goals and why not having a flexible mindset is one of people’s biggest mistakes. can do.

The influencer, who is currently working on her own app, also told Daily Mail Australia that there are two important factors to think about when it comes to maintaining motivation to exercise; following a program and training with people in a similar situation to yours.

Super fit: Influencer Chontel Duncan has shared her secrets to success when it comes to staying motivated all year round

The super fit mother-of-five has revealed that not having a flexible mindset can be one of the biggest mistakes people can make.

The super fit mother-of-five has revealed that not having a flexible mindset can be one of the biggest mistakes people can make.

Chontel’s day on a plate

Breakfast: Protein Overnight Oats with Macadamia Cappuccino

morning tea: 2x vegetarian wrap pizzas

Lunch: Vegetarian masala curry with rice with shredded lettuce and red onion

Dinner: Vegetarian burger on brioche bun and roasted mashed potatoes with sauce

FOOD

Chontel says that when your diet aligns with your health goals, it increases your physical activity, giving you “excitement and purpose.”

Eating a healthy diet sets a “positive tone” for your day, but she also said it “creates a sense of empowerment and self-control,” which boosts your confidence.

Chontel plans and prepares meals for the week and also coordinates meals with family and friends. By planning ahead, Chontel said this means you can still enjoy the treats.

“This practice allows me to enjoy moderation, celebrate the pleasure of food while maintaining a disciplined pursuit of my health goals.”

For breakfast, Chontel eats protein overnight oats with a macadamia cappuccino, followed by two Vegetarian pizzas for morning tea. Lunch is a vegetarian masala curry with rice, shredded lettuce and red onion, while dinner is a vegetarian burger on brioche bun and roast mashed potatoes with gravy.

How much protein do you need?

Protein is an essential macronutrient necessary for all healthy adults, active or not. Protein helps build tissues, organs, muscles, and other important structural tissues in the body.

The amount and type of protein needed can vary depending on factors such as age, gender, weight, activity level, and general health.

Dr. Crionna Tobin, PHD, Chief of Nutrition and Education in Optimal nutrition says:

1. Try to produce protein between 10 and 35% of your total daily calorie needs.

2. Aim for 20 to 40 grams per meal or snack and look for opportunities throughout the day to add a variety of protein.

3. Aim for a food-centered approach starting with protein foods such as chicken, turkey, seafood, eggs, dairy, soy products, and other plant-based sources such as legumes, nuts, and seeds.

4. If needs are not met by food alone, supplement with the world’s best-selling whey protein powder. Optimum Nutrition Gold Standard 100% Whey

If you are unsure about your protein intake, consult a registered dietitian or health professional for personalized advice.

Fountain: Optimal nutrition

AFFORDABLE DAILY EXTRAS

Chontel said the key to staying motivated on your fitness journey is to set realistic daily goals.

‘By setting shorter, more achievable goals, I find that I focus on being more present in my day-to-day life rather than focusing on how far I am from reaching my goal. “I enjoy completing daily tasks,” she said.

The influencer said her daily goals include a set bedtime, limited screen time, adequate water intake, vitamins, and a step goal.

Chontel said the key to staying motivated on your fitness journey is to set realistic daily goals.

Chontel said the key to staying motivated on your fitness journey is to set realistic daily goals.

HAVE A FLEXIBLE MINDSET

As a mother of five with a hectic work schedule, Chontel knows that things don’t always go as planned.

‘This is where a flexible mindset helps. Instead of throwing in the towel because you can’t make that scheduled gym class, or the weather changes and you can’t go for a run anymore. Create a bank of “at home” workouts that last 15-30 minutes that you can literally do in your living room. Label them emergency training,’ Chontel recommended.

The Brisbane-based influencer said it’s also important to change your schedule and always have a rest day planned, so if something comes up you can try to allocate time on the day you weren’t going to exercise.

“Being prepared also means mentally strengthening resilience, which is necessary on any path to health,” he said.

The super-fit mother of five says you need to plan ahead and be flexible when it comes to adapting workouts, as life often gets in the way of your goals.

The super-fit mother of five says you need to plan ahead and be flexible when it comes to adapting workouts, as life often gets in the way of your goals.

TRAINING AND EXERCISE

When it comes to exercise, Chontel said it’s important to follow a set program so you always go into a session with a clear direction that sets you up for success.

The mother also recommends joining a group training center where you can train alongside people in a similar situation to yours. “This will motivate you, increase your energy, and it’s important to have a trainer who takes the guesswork out of training.”

FINALLY, THE ROAD TO YOUR GOALS IS NOT STRAIGHT

‘It is essential that as you navigate the unpredictable waves of life, you focus on what is within your control. This journey should be seen as a sustainable lifestyle, not a quick fix. Our goal is to achieve lasting changes, not fleeting solutions.”

‘Keep in mind that the path to wellness is rarely a straight line; It is full of triumphs and challenges, Chontel said.

“Stay committed, have faith in your abilities, and find joy in the process.”

For more information about Chontel Duncan click here.

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