74 歲的她不只有腹肌翹臀,還比你更敢穿Bikini!只因每週完成這6件事
by Hazel Leung | 19 Aug 2020

顯眼的腹肌和馬甲線,加上結實的翹臀,甚有曲線美,而保持體態真的是一件很困難的事,不只要忌口,還要做累死人的運動,除了女明星必須為了工作拼命以外,又有誰可以做到?如果你有這個想法,那看到 Joan MacDonald 的 IG 你應該會無法原諒自己。

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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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My goodness, I can’t wait to be back here with the sun on my face and the sea salt air... Girls, we only have a couple of spots left for my retreat here in magical Tulum. Are you coming? This is going to be an intimate get-together of like minded women who want to share their stories, eat healthy food, train in the gym and do daily yoga. We’ll also be doing a group tour through Sian Kaan and a beach photoshoot. These are all the things I love about Tulum and I’m so happy to share them with you with the help of my daughter @yourhealthyhedonista and her husband @jeanjacquesbarrett . November 1-8th. Come join me! The link to book is up in my bio. Get the last three spots now. . . #fitness #retreat #fitnessretreat #yogaretreat #wellness #tulum

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There are 9 years between these two pictures and an incredible amount of change, not just on the outside, but on the inside too...Learning to love myself and trust myself has been a long, slow process. I remember I used to be so angry and short tempered before. People that really knew me would tell me I seemed unhappy. Can any of you relate? It’s hard now for me to even remember those days. That’s the human mind for you I guess. It only remembers what it wants to remember and we have to rely on other’s accounts or on pictures like these to remind us of the changes we’ve made. These days I feel like I’m finally finding my style again, I feel liberated in a sense. It’s like I’m more connected with the young gal I was when I was 20,and how she would have chosen to age, if that makes any sense. Yesterday I fell off my bike and I was able to scramble up with just a scratch on my leg. I ran on the beach (not too far mind you, but I did it!). I tried sushi at a restaurant here in Tulum, and not the rolls either, but the raw fish! That’s a huge first for me! I’ve actually been enjoying trying on clothes and exploring my style a bit. I’m thinking of moving down here for half the year and skipping the Canadian winters. I’m reading books teaching me how to change my mindset and be happier with life. All of these changes stemmed from a body transformation program. Isn’t that funny? To change the inside it seems I had to go at it from the outside. As I look at these photos and reminisce a little, I want to just encourage any of you going through your own turning point in life to not hesitate. It may seem overwhelming to make big changes as you get older. Don’t let fear stop you. It’s okay to be afraid and do it anyway. Reach out for support, reward your small triumphs, and focus on your day-to-day routine, not how far you have to go. I wish you all the best, happy Friday, and please fill your day with love ❤️ #aging

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I’ve now been sitting at 135 lbs give or take a few, since October. I never would have thought this was possible. Many of you are asking what I did about my loose skin. Well, the truth is I’ve done nothing about it so far. If I bend over or slouch it’s all there, and if I don’t flex my muscle I have some drooping skin like most other women my age. I’m certainly not opposed to surgery, but it’s something that would honestly scare me. Plus I’m afraid at my age of the recovery and time away from the gym. Right now I’m happy just to love where I’m at, wear flattering clothes like these pants by @womensbest , and this cute top by @forever21 . It’s better to focus on doing the best you can with what you have, and not start fixating on things you “want to improve”. It’s a balance but an important one. Love yourself, love where you are now, and keep improving your habits. That’s the real key. . I’d love to hear your thoughts especially from those of you who have tried surgical procedures to take care of lose skin, etc. Are you happy? Do you recommend it? . . #fitover70 #silverhair #fitness #surgery #agingbackwards #oldladygains #transformation #weightloss.

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在加拿大有一個 74 歲的健身阿嬤,她的 IG 訂閱數已經超過 69 萬,裡面有滿滿的健身影片,不管是舉重、伏地挺身,就是引體向上都難不倒她,她就是 Joan MacDonald。今年已經 74 歲的 Joan 手臂肌肉線條鮮明、還有翹臀腹肌,穿大紅比基尼、大圓帽在海邊擺出少女 Pose,完全顛覆我們對一般70 歲老奶奶的印象。沒有過度醫美,Joan 保有她年紀該有的皺紋、白髮,但健康體態與充滿活力的眼神,實在好可愛。我們只要每週完成以下這 5 件事,就可以有著 Joan的成果!

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I thought I’d share with you how my coach actually trains me. I think a lot of women my age get really pacified at the gym. I see a lot of chit-chat going on in general between trainers and their older female clients, and not much effort. I imagine Trainer’s must think we can’t be pushed and we are there to mark time, and not accomplish much. ‍♀️. If I can advise you on one thing: find a trainer who really knows their stuff and can teach you good form and really push you. ‍♀️ I would NEVER have even thought to learn how to hip thrust or deadlift on my own. I used to just go and sit on the machines and do circuits. But that all changed when I started working with a proper coach. @yourhealthyhedonista just puts me through my paces like a drill sergeant and shows me videos of my form and also does a lot of demonstrations and hands on corrections. This has really helped me learn how to lift properly. I only get to work with her a few times throughout the year but every time I do I seem to make huge improvements. She always tells me: whether you’re young or old, all bodies respond to the same technique of proper exercise selection, proper volume, and progressive overload (making the workouts harder each week). If you dumb it down just because you’re older you won’t get the results you are looking for. Don’t be taken advantage of my dears. If you really want to make changes, decide to become strong and decide that you’re worth the effort. ‍♀️ I don’t know about you all but I am ITCHING to get back in the gym. I am eagerly watching people in other provinces and states and countries returning to the gym. How exciting! I can’t wait to start hip thrusting again and getting my pull up strength back. What about you? When is your gym reopening or are you already back? What do you want to train? Let’s all make the rest of 2020 something truly amazing. stay strong, love your neighbour, and work hard for your goals! With love, Joan ❤️ . @anytimefitnesscobourg

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#1
跟自己說:「我要改變。」

有很多因素會動搖你的堅持,而Joan就是因為一句「我要改變。」兩年內減了 27 公斤 ,並持續運動至今!然而一開始並不是那麼順利。有很長一段時間女兒想說服 Joan 控制飲食,但都失敗。直到醫生對當時 已經 90 公斤並有「三高」問題的 Joan 下了最後通牒,她想起了媽媽在療養院過世的往事,「我要改變。」Joan 下定了決心。

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There are 9 years between these two pictures and an incredible amount of change, not just on the outside, but on the inside too...Learning to love myself and trust myself has been a long, slow process. I remember I used to be so angry and short tempered before. People that really knew me would tell me I seemed unhappy. Can any of you relate? It’s hard now for me to even remember those days. That’s the human mind for you I guess. It only remembers what it wants to remember and we have to rely on other’s accounts or on pictures like these to remind us of the changes we’ve made. These days I feel like I’m finally finding my style again, I feel liberated in a sense. It’s like I’m more connected with the young gal I was when I was 20,and how she would have chosen to age, if that makes any sense. Yesterday I fell off my bike and I was able to scramble up with just a scratch on my leg. I ran on the beach (not too far mind you, but I did it!). I tried sushi at a restaurant here in Tulum, and not the rolls either, but the raw fish! That’s a huge first for me! I’ve actually been enjoying trying on clothes and exploring my style a bit. I’m thinking of moving down here for half the year and skipping the Canadian winters. I’m reading books teaching me how to change my mindset and be happier with life. All of these changes stemmed from a body transformation program. Isn’t that funny? To change the inside it seems I had to go at it from the outside. As I look at these photos and reminisce a little, I want to just encourage any of you going through your own turning point in life to not hesitate. It may seem overwhelming to make big changes as you get older. Don’t let fear stop you. It’s okay to be afraid and do it anyway. Reach out for support, reward your small triumphs, and focus on your day-to-day routine, not how far you have to go. I wish you all the best, happy Friday, and please fill your day with love ❤️ #aging

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#2
每天五餐,奉行少量多餐、營養均衡的原則

絕對不要刻意節食,或是採用網路上極速減肥的「單一食物減肥法」,不僅對身體有害,恢復正常飲食後也容易快速復胖,變成易胖體質,主要是 150 克蛋白質,120 克碳水化合物和 50 克脂肪,油脂和澱粉都要吃到。養好身體,偶爾吃一點甜食也不會變胖。

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Where are you going to go once it is safe to travel again? I’m heading straight to Tulum to see my daughter @yourhealthyhedonista and my son-in-law @jeanjacquesbarrett and enjoy some king prawn at @posadamargherita . This is where I was supposed to spending all of April to celebrate my 74th birthday. I also had a team of great girls, @lizzypicardi my videographer, and @janellefitmarks my assistant, who were planning out tons of great YouTube videos to share more of this fitness lifestyle at 70 with you. BUT!! When life throws us lemons, we’ve got to come together and make lemonade, right? So, I’ve been learning how to take my own videos instead. I learned how to take my own photos too (I took the photos for the @womensbest Camo launch all by myself)! I’ve learned how to send them to my team using wetransfer. And now Lizzy is teaching me how to take my own YouTube style cooking videos. The learning just never ends for this lady! If you think learning a new language is hard, try learning how to really use an iPhone in your 70s. I guess what I want to tell you today is: don’t give up. Find a way to put a positive spin on things, always. The human spirit is an incredibly resourceful thing, when you chose to be happy. Trust me, I’ve had my share of tears and frustrations dealing with changed plans this year but I don’t let myself wallow in it. Happiness is a choice you get to make every day. Nobody but you can chose the attitude you will have towards life’s challenges. The same things I try to live by in these challenging times, I tried to teach to my own kids as they were growing up. The key to your own happiness is in your own two hands. If you live by this rule, you will be that soul who lights up the darkness for others. . Tomorrow I’ll be hosting another Instagram LIVE video at 8:00 am EDT (Toronto time). It will be an upper body circuit lasting about 30 minutes. Please bring a medium weight long looped band, 2 4L water jugs with handles, and 2 1-1.5 l cleaning detergent bottles with handles. If you have kettlebells and dumbbells, those work too. See you tomorrow!! Let’s keep on staying positive, strong, and keep our hope alive! ❤️ Joan

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One of my favorite post workout meals. These are rice noodles with hoisin sauce and quick sautéed frozen green beans. This dish is so simple to make and it’s perfect for post workout. I get a nice amount of carbs that are easy to digest and don’t cause any bloating. Even in my 70s I’m able to eat quite a bit of carbs and still make a great progress. If I can you can too. Method: 1) boil a pot of water stovetop, and once boiling add your rice noodles 2) meanwhile in another non stick pan, heat up one spray of coconut oil and then toss in your green beans and cooked ground turkey. Sauté for 2-3 minutes. Add some Himalayan salt. 3) when the beans and turkey are done the noodles will also be done. They only take 2-3 minutes! Drain and rinse under cold water immediately to stop the cooking. 4) toss the noodles with hoisin sauce and some coconut aminos. 5) now toss everything together and enjoy! My dish was: 30 g P, 50 g C, 7 g F . With love, Joan . #yhhfeed #dietfood #weightloss #foodhack #balancedeating

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#3
每天做有氧運動 20-30分鐘

有氧運動是燃燒脂肪最好方法,每天做養成習慣,不只變瘦,身體也會一起變得更健康。

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I’m looking for a great yoga class in the Cobourg area. Can anytime recommend one to me? . What is your favorite kind of yoga? How often do you practice? I would like to do it 1 x week ideally. Of course I know more often would be better but right now my schedule is jam packed I do have a little mini series that I do everyday however. Would this also be an interesting YouTube video for you? @fresafuerte is going to be joining my retreat in Tulum November 1st and she is the one responsible for putting together my YouTube videos. This is all very new to me so I will do my best to make videos that are helpful because lord knows we all need some help and I certainly I had a lot of help along the way. Paying it forward . Photo: @alvaromlfoto @nesttulum . . . . . . #yoga #oldermodel #silverhair #fitover70 #fitspo #inspo #grandma #flexibility

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Renegade Rows! These are a great way to get your heart rate up with just a light pair of dumbbells. The key is to maintain a pretty stiff plank while you’re doing them and try to keep the hips from twisting around too much . If you just have light dumbbells go for higher reps like I’m doing here. But you will be winded by the end of it. These are great for training glutes, abs, back, chest, triceps and biceps and even the front delts. . What doesn’t get trained with these?! ‍♀️ I hope everybody is hanging in there and getting lots of work done around the house. I think I could spend another month easily decluttering the house and the garden shed. My gardens will be the trimmest they’ve ever been for early spring time let me tell you! Outfit @womensbest I’m drinking the @womensbest BCAAS in iced tea flavor to help keep my aminos up as I train. If you have any questions please ask in the comments below ⬇️⬇️

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#4
早上打坐冥想

用冥想打坐開啟全新的一天,心情好,人才會一起變漂亮。

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Enjoying the pool for a little bit of meditation..

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#5
每天補充足夠的營養素

年紀大了,除了食物的攝取以外,我還會多補充維生素、膠原蛋白、肌酸和支鏈胺基酸(人體中必須的氨基酸)。

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New Launch and Giveaway!! Save the date: June 24th, 12 pm EDT @womensbestbeauty will give away the entire line of beauty products to 7 winners and their friend. Head over to @womensbestbeauty to enter — Here’s how to enter: ✅ Like this pic and tag a friend you want to win this with ✅ Follow @womensbestbeauty ✅ like their most recent pic and tag your friend in the comments —- Easy!!! —- I love the hair vitamins which are chewable, vegan and full of vitamins and minerals to help your hair and nails grow better I’m also using the Collagen peptides to improve my skin quality and boost my immune system, and I’m loving the chewable jelly bean vitamins! —- Remember these products are meant to assist a great diet and exercise plan, and when used in conjunction with a healthy lifestyle, will help improve your energy and well-being. —- Enjoy and I hope you WIN!! ❤️❤️ —-

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#6
滿足甜食胃,每天喝高蛋白飲料,取代奶昔

很愛甜食的我,真的戒不掉甜食,所以我用有口味的高蛋白飲料取代之前喜歡的奶昔,滿足甜食癮又能補充蛋白質。

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So many of you gals want to know what I eat these days. I am happy to share that I have lost a bit more weight since my trip to Tulum, and I’ve been about 136 lbs for the last couple weeks. I did a small calorie cut of about 300 calories a day for the last 4 weeks and I increased my cardio from 20 minutes up to 35 minutes a day. Now, you might think that I’m on some crazy diet that eliminates food groups like bread and cheese, but that’s simply not the case. I follow a macro plan designed by my coach @yourhealthyhedonista and I get to create meals using tasty ingredients that I love. Here is a very typical post training meal that I pretty much eat every single day: Bagel Light cream cheese Egg whites Cheese slice Ground turkey or shaved ham . The actual macros for this meal are: 27.8 grams protein, 37 grams carbs, 7 g fats . Honestly, the trick to the diet plan I’m on is just eating balanced meals like this throughout the day. I eat 5 meals every day, and they are all balanced like this. My post workout meal is a smoosh bigger than my other meals, but right now I’m aiming for a daily total of 135 G protein, 160 G carbs and 40 g fats . Michelle has me slowly increasing calories this month as she wants me closer to 1500 calories and right now I’m eating about 1350 calories. If you have any questions I’ll do my best to answer below. Have a wonderful day everybody! May you be surrounded by people who uplift and encourage you! With love, Joan xx . . #eatwell #weightloss #wholefoods #balance #diet #food #yhhfood

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