September is all about feeling EMPOWERED by shifting the focus from what your body looks like to what your body can actually do. This month, we are celebrating strength, energy, and physical capability with satisfying high-protein, high-fibre recipes and strength-building workouts designed to help you feel strong from the inside out.

EMPOWERED (adjective)
Having the confidence, strength, and knowledge to take control of your choices and feel capable in your everyday life. Being empowered means believing in yourself, making choices that support your wellbeing, and taking positive steps towards the life you want.

What is the September Challenge All About?

Throughout the EMPOWERED 28 Day Challenge, we are focusing on nourishing your body with protein-rich meals, fibre-filled foods, and simple, satisfying recipes that keep you fuelled all day long. We’re showcasing our strength-based workouts created to help you build confidence, improve your fitness, and celebrate everything your body is capable of.

Whether you are lifting weights, keeping up with the kids, carrying all the grocery bags in one trip, or simply feeling stronger in your day-to-day life, every single bit of progress is worth celebrating.

What You Will Enjoy This Month:

• High-Protein & High-Fibre Recipes: Easy breakfasts, satisfying snacks, and family-friendly dinners that keep you full for longer.
• Empowering Strength Workouts: Targeted routines to help you build strength at home, no matter your fitness level.
• Realistic Healthy Living: No strict rules or perfection needed, just achievable habits that fit into busy mum life.

Join thousands of women taking part in our September 28 Day Challenge. Start celebrating your strength, fuelling your body with delicious food, and feeling completely empowered by what you can do!

Our EMPOWER Exercise Program

Want to feel STRONG but lack the confidence to lift weights? Are you worried you’ll get bulky so you’ve completely avoided weights? Or maybe you’ve dabbled in weight lifting over the years but have never followed a program.

No matter what your circumstances our EMPOWER program may just be what you are looking for.

We will help you nail your technique while working out from the comfort of your home, or give you the confidence to strut straight over to the weights section at the gym, even at peak times.

This exciting program, available in The Healthy Mummy App, is very different to anything we have ever done before, and we hope you LOVE it!

Our EMPOWER folder has a library of tutorial videos explaining movements and breaking down all the basics you need to know. We teach you how to correctly lift weights using dumbbells, a kettlebell or a barbell.

If you choose this program in app a workout will be prescribed to you 3 days per week, each week you will receive an upper body workout, a lower body workout and a total body workout.

We want you to build strength, improve your fitness, challenge yourself and feel EMPOWERED!

The Benefits of a High Protein & High Fibre Diet

Protein is essential for building and repairing tissues, supporting muscle mass, and promoting satiety. Where fibre plays a crucial role in digestive health, promoting regular bowel movements and preventing constipation, although the benefits extend far beyond that, often eating a high protein high fibre diet can add volume to your meals, increasing satiety and reducing overall calorie intake. 

Kirby, our trusted Moshy Dietitian, says, “A diet with the combination of high protein and high fibre offers significant benefits including contributing to lean muscle mass, promoting satiety, and improving digestive health. This combination can be particularly effective for weight management, as it supports feeling fuller for longer whilst consuming fewer calories, contributing to a sustainable and nourishing approach to achieving health goals.”

The Benefits of Protein

Aids Weight Management: Keeps you feeling fuller for longer and supports muscle retention during weight loss
Builds Strength: Crucial for muscle growth and maintenance, especially with strength training.
Builds & Repairs: Essential for muscle, bone, skin, hair, and nail health.
Supports Hormone Function: Assists in the production of enzymes and hormones that regulate essential body processes
Boosts Immunity: Needed to make antibodies that fight off illness and infection.
Transports Oxygen: A key protein in red blood cells carries oxygen around the body.

The Benefits of Fibre

Supports Digestive Health: Fibre adds bulk to your stool, making it easier to pass and helping prevent constipation. It also feeds good gut bacteria, supporting a healthy microbiome.
Aids Weight Management: High-fibre foods keep you feeling full longer and help control appetite by slowing digestion.
Balances Blood Sugar: Soluble fibre slows down the digestion, this helps regulate your blood sugar levels. Having regulated blood sugar levels can assist with hunger levels and cravings. 
Boosts Heart Health: Fibre can help lower cholesterol and may support healthy blood pressure.

See the Delicious Recipes in our September 28 Day Challenge!

This is just a glimpse of the delicious, easy, and affordable recipes you get to eat as part of our 28 Day Weight Loss Challenge!

Get ready for meal times your family will rave about! You’ll discover quick, easy, and budget-friendly recipes that everyone will love.
We know how hectic life as a busy mum can be, so we’ve taken the stress out of meal planning with delicious and healthy dishes that won’t break the bank or take up hours in the kitchen.

Say goodbye to boring meals!

Say goodbye to boring meals! With over 6,000 delicious recipes at your fingertips, catering to various dietary needs, there’s something to excite everyone’s taste buds. You might even find yourself surprised by how much you love our healthier versions of your family’s favourite dishes!

We’ve got you!

How to Prepare for the next 28 Day Weight Loss Challenge

The 28 Day Weight Loss Challenge How to get started

10 frequently asked questions when starting the 28 Day Weight Loss Challenge

We want to help you achieve your goals no matter how big or small, The Healthy Mummy and our inspirational community of mums are here to support you along the way.

Join our Private Facebook support group today.