Mum loses 55kg and reveals her 7 top tips for STAYING on track for week 3

Nicola Oates has lost 55kg through the 28 Day Weight Loss Challenges, and she has kindly shared with us 7 of her top tips for staying on track.
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If this is your first 28 Day Weight Loss Challenge, you are no doubt starting to feel better already! But the hard work is not over yet as it’s important for you to keep your hard work up.

Nicola Oates has lost 55kg through the 28 Day Weight Loss Challenges, and she has kindly shared 7 of her top tips for staying on track when you’re half way through the month.

“If you’ve had a slip up (or two) in the first 2 weeks, that’s completely okay but it’s important to let it go and move forward,” she says. “Now is the time to shake that off and refocus on the week ahead, get back on track with this challenge and achieve your goals. Do not dwell on past mistakes, and definitely don’t use them as an excuse to stop.”

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Nicola Oates’ 7 TIPS for staying on track!

Let’s keep up the motivation with these tips as we head into week 3:

1. Find your exercise FUN!


You are more likely to stay focused and pursue your goals if you are enjoying what you’re doing. Find a way to work out and exercise that you enjoy and won’t feel like a chore.

Aim for 30 minutes of active time every day. Can you include your family, friends or pets? Or do you enjoy alone time to ‘get it done’? Find your space, dedicate your time and get your body moving.

2. Include energy-rich foods

Eating healthy meals without processed foods will naturally lead to having more energy!  This week you should aim to include some of the following foods in your weekly meal plan for your body to be at its best.

Foods rich in iron and vital nutrients include beef, barley, cacao nibs (yum), eggplant and spinach.

3. Keep snacks simple

Avoid binging and unhealthy options by having on hand a selection of snacks.  Your snacks don’t have to be complicated; keep it simple and you’ll find it easy to maintain.

Why not try including boiled eggs, cheese cubes, apples or bananas… they are all simple, delicious and healthy easy snack options – and will give you a sustainable energy boost.

Avoid anything with processed and refined sugars, the sugar high will quickly wear off.

4. Water is your friend!


If you don’t already have one, grab yourself a good-quality drink bottle and carry it with you at all times. Aim for a minimum of 8 glasses of water a day, or 2 litres. During the summer months you should consider increasing your intake. Your skin and body will love you for it.

5. Meal prep!

Whether it’s having a big cook-up day and stocking up your freezer with ready-made dinners, baking some snacks or making smoothie bags for your freezer stash, every little bit of meal prep helps to make your journey easier.

When life gets busy, and you are running short on time it’s better to have options sorted and you can avoid making the wrong food choices because you’re a hangry little binge-eater. Set aside a little time to prepare your snacks, or make smoothie bags for the freezer; or have a big cooking day with the slow cooker, stove top and oven all going to really kick off your week well and truly organised.

6. Smoothies and Super Greens!

Healthy Mummy smoothies are a great start to your day. Breakfast in a glass filled with all those good nutrients your body deserves.  For extra energy fuelled goodness, throw in some rolled oats, banana and/or spinach – what a delicious superfood right there!

Healthy Mummy Super Greens, either on their own or added to smoothies will also assist in making you feel revitalised.  Avoid the 3pm soft drink or coffee pick-me-up and grab a icy cold Super Greens instead! Smoothies on the go are also an excellent option for busy Mums.  Pack and go with a shaker and you have a smoothie on the run, or lunch pre-prepared.

7. Measurements and fitness test

Weight loss is a slow journey, don’t be discouraged if you haven’t seen any change on the scales yet.  Ditch the scales and focus on your feels.  Take your measurements, keep track with your fitness test and you’ll start to see the differences.  Set yourself daily goals, focus on those and you will get results.  Make every day count – you can do it!

Nicola’s 55kg weight loss story

“Before joining The Healthy Mummy, both my husband and I were leading an unhealthy lifestyle,” says Nicola.

“We didn’t exercise, we didn’t eat healthy options and we weren’t setting good examples for our children.

“I was tired all the time, when my children had their daytime naps, I would also sleep – every day!  Some days, I couldn’t function without having a nap.”

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Nicola says because she felt like she had no energy, she’d often make poor meal choices for her and her family.

I felt lazy and had no energy, dinner time would be something frozen from a box that could be put in the oven,” she admits.

“No fresh vegetables or salad to be seen. Chips and chicken Kievs became a regular occurrence.”

But then Nicola joined the 28 Day Weight Loss Challenge and she says her whole family’s lives completely changed.

Nicola says she does the DanceFit workouts with her kids and rather than spending her evenings laying on the couch. She also spends plenty of time outside with her gorgeous children.

“Our weekends now include taking the children for a bike ride, and the dog for a walk,”she says.

“Our family enjoy spending time together more than ever, the children motivate me to keep going and I have even started jogging to keep up with them – something I never would have done before!”

Nicola says her diet and food choices have also has been hugely beneficial for everyone in her household.


“Thanks to The Healthy Mummy recipe hub, we have so many healthy and simple options,” she adds.

“Our meals now include lots of fresh vegetables and salad, lean meats and carbs in moderation. My husband and I are better parents and better role models for our children and we will forever continue to show them what a healthy lifestyle means.”

This is great news, Nicola. We’re glad you’ve got more energy than you did before!

Join Nicola on the 28 Day Weight Loss Challenge

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If you are inspired by Nicola’s before and after pics and want to take charge of your own health and weight – then join our 28 Day Weight Loss Challenge TODAY.

With more than 4,000 delicious (and healthy) recipes, 350 exercises & 24/7 support – the 28 Day Weight Loss Challenge  is designed (and proven) to help busy mums like you lose weight!

To learn more about our challenge OR to join – click here.

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