Mum Keighley's 80:20 rule helped shed 25kg and alleviate chronic pain!

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One morning when Keighley was getting dressed she injured her back.

“I was stuck in a bent over position with my jeans around my ankles bawling my eyes out,” says Keighley. “I couldn’t lift my babies, and I was living on painkillers to just get out of bed.”

As a mum with chronic pain, this is when she realised she needed to make a change.

“I had to do it for myself and my kids.”

Since following what we’re excited to call Keighley’s ’80:20 Rule’, and using The Healthy Mummy App and products, Keighley has LOST 25kg. We asked her how she lost weight, found relief from chronic pain AND improved her mental health AND saved money AND ran in a 5km Parkrun! WOW. Keighley, you’re a superstar! Keep reading to find out how Keighley achieved these amazing results as she shares her advice for others looking to make a change.

Mum relies on the 80:20 rule to help her lose 25kg and rid herself of her chronic pain!

“I am now relatively injury free,” says Keighley.

“I have lost a total of 25 kg with The Healthy Mummy. I signed up in July 2020 and hung around the pages trying to find motivation and inspiration. In July 2021 is when I really got serious. I set myself a goal to walk 40km on my 40th birthday on 21st October and off I went,” she says.

What is Keighley’s 80:20 Rule, and how can you do it, too?

We asked Keighley what advice she has for others trying to lose weight, and she revealed her amazing approach!

“It’s 80% food, 20% exercise,” she says.

This is where the magical numbers come in, and it’s great news if you’re suffering from chronic pain. The magic ingredients to relatively pain-free weight loss are focusing 80% on food, and 20% on exercise. So what does that look like for Keighley?

What does 80% Food-Focus look like for Keighley?

Keighley attributes the majority of her weight loss success to changing her diet. She is a Healthy Mummy 28 Day Challenge meal plan advocate!

“I highly recommend getting your meal plan sorted as soon as it comes out on Wednesdays so you have a few days to make changes if necessary,” she says. “I bulk cook every couple of weeks so that we know what we are having in advance. All of my snacks are savoury and are able to be made fresh and quickly.”

“Eat to within 100 calories of your recommended calories daily. Stay consistent. Do not expect overnight results. It didn’t take you 2 weeks to put on your weight, so it’s going to take commitment and consistency for it to come off. Do not compare your progress to others. Every single person’s journey is different,” says Keighley.

Her new eating habits have also saved her money, too!

“As I tend to bulk cook it has absolutely saved us money. At least $100 a week off our grocery bill. I now shop once a week instead of popping to the shops every time I need something and then aimlessly buy things I absolutely do not need!”

She also incorporates Healthy Mummy products into her diet and has experienced great results.

And what does 20% Exercise-Focus look like?

Slow and steady wins the race, as the old saying goes. Don’t underestimate the power of a good “walk-out”, or just a good workout for that matter.

When it comes to exercise, Keighley uses the Healthy Mummy 28 Day Challenge to access guided workouts and takes low-impact walks with and without the pram!

“I lost 9.6kg on [The 28 Day] Challenge and it was because I worked really hard on my meal plan, exercise and staying consistent.”

She recently completed her first Parkrun, a 5km event for walkers, runners and volunteers! WELL DONE KEIGHLEY!

“I couldn’t walk 200m up our street when I started. I pushed my kids in a pram (35kg) every day, sometimes twice for 4 months in the lead up to my walk.”

Now looking back, she says, “I was so proud of myself. I ran the whole 5km and was just totally proud of my achievement as I have never really been able to run any great length. My mind and self-doubt always get in the way.”

So what kind of exercise does Keighley swear by, and how did she get to this point in her weight loss journey?

“I really like the Take ten and Express boxing workouts [on The Healthy Mummy App] as they’re quick to fit into our busy days. But if I’m being completely honest most of my exercise comes from walking. Walking for an hour in the morning at a heart rate of 130bpm is really the thing that kickstarted my weight loss.”

She says, “I truly believe that exercise is like medicine and [it] has completely helped me cope with the stresses of life with two small children. My mental and physical health has improved out of sight. I have such a different attitude to life; I am much more positive and believe in my abilities a lot more.”

Keighley’s Three Tips for Success

1. Keep it simple. “As soon as you complicate things it’s just too easy to give up so focus on one thing at a time.”

2. Set alarms on your phone or leave notes around your home in high visibility places to remind you what you need to do. “I have alarms set to drink water, eat snacks, and check my steps or exercise goals.”

“I also have my meal plan printed and on the kitchen cupboard wall so I know exactly what I’m going to eat that day. This helps me not to mindless snack.”

3. Take photos and measurements at the very beginning. “I didn’t do this and I regret it. The scales aren’t the only way you can measure your health achievements.”