永遠不嫌晚！74歲Joan MacDonald四年減30公斤，穿上比基尼展現自信。

2020-09-28 15:00 VOGUE VOGUE

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Instagram有超過90萬人的追蹤，74歲Joan MacDonald四年前開始健身，四年後減去30公斤，健康的體態與自信人生觀，鼓勵每一個人，為了健康美麗而戰、永遠不嫌晚。

四年前，70歲的Joan MacDonald就跟一般高齡者一樣，有高血壓、高膽固醇的健康問題，醫生還警告情況只會越來越糟，除非她改變生活方式， Joan：「我回想到自己曾經歷過的母親老年狀況，靠藥物過活，體力非常之差，我不想重蹈覆轍，所以我告訴自己是時候做出改變。」 Joan的女兒 Michelle是健身教練，她支持母親的決定，為她設計一系列的專屬運動菜單。

instagram@trainwithjoan
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Joan MacDonald和女兒Michelle
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從簡單的有氧運動、瑜伽開始，搭配初級的重量訓練，Joan說：「我從10磅的舉重開始，當時那對我來說已經非常的重，運動時間也沒有一定要多久，就盡我所能，不要練到受傷。」

我真的是從頭開始，而且我的動作很慢，一般人的訓練菜單，我需要花兩倍的時間完成。

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但持續和毅力讓她看到改變，「早上7點我會固定到健身房報到，運動完才開始我的一天。」一週五天不間斷，一年後她成功減下20公斤，目前74歲的Joan MacDonald體重和四年前相比少了65磅(約30公斤)，體態和身型也變得更緊實健康，IG上不乏她穿比基尼的打卡照，每張都流露滿滿自信與美麗。

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Joan MacDonald的運動菜單

現在的Joan早已養成運動習慣，一星期有5天在健身房做訓練，2天以有氧為主，大多是騎飛輪或划划船機，另外三天則是有氧+重訓，以下是她會做的重訓菜單。

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I never thought the seventies were going to end up like this! Being in videos in a gym in Tulum Mexico wearing @womensbest ! 😅😅 I am sincerely grateful for all the moments leading up to this. The journey has been long and it’s not over. I have endured many hiccups and frustrations. I have battled fatigue, anger, self-doubt and fear. I have learned to love more, to embrace my body, to be open minded and to push forwards. I hope you all believe that my journey can be anybody’s journey. 💯💯💯 I did not do gymnastics or any serious sport when I was young. I battled weight most of my adult life. I was seriously overweight for the past twenty years before starting all of this. I have had a hysterectomy when I was in my forties. I am not on Hormone Replacement Therapy. I do not eliminate any food groups. I train 5 x week for about 75 minutes with weights trying to get better each week. I do cardio 4-7 days a week for about 15-30 minutes depending on what my coach wants me to do. I take a few supplements like creatine and protein powder and fish oil but not much else. . Michelle and I will be doing a live video on my instagram tonight at 8 pm EST 👵🏼👵🏼 to answer questions so please join me! With love Joan 💕 . Gym: @tulumstrengthclub Coach: @yourhealthyhedonista . #fitover70 #girlswithmuscle #bodybuilding #tscathlete.

Joan MacDonald（@trainwithjoan）分享的貼文於 PST 2020 年 2月月 6 日下午 3:46 張貼

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Squats!! 😅😅 Please remember that just two years ago I could barely bend my knees (arthritis and knee replacement surgery), and I was 60 lbs heavier. My daughter has been teaching me how to squat lately, and I’m using the smith machine to keep me in the right position as I go up and down. I have really painful shoulders so I have a wide grip which makes it much easier. I’m trying to keep my hips engaged as I go up and down. I’m trying to hold my breathe and keep my back strong. That is a LOT of things to think about at my age, let me tell you, but I’m doing my best and each day I squat I try to get a little better. My inspiration today is @dfynefitnessmag and @mduff2404 who introduced me to this incredible lady. Let’s start a revolution ladies! Strong and silver! 🙌🏻🙌🏻 . . #squat #silverhair #fitover70 #girlswholift #agingbackwards

Joan MacDonald（@trainwithjoan）分享的貼文於 PDT 2019 年 7月月 16 日上午 5:03 張貼

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Lat Pull downs 💕💕 My coach has me focusing on squeezing my shoulder blades down BEFORE I start pulling. I’m also focusing on keeping a wide chest, shoulders back, at the bottom of the exercise on. 😅😅 . The more I train, the more I learn. When I first started training it was all I could do to just lift the weights. My goal was just to get moving and lose that body fat. Now my goal has shifted to really being precise and trying to build up my body through good form and consistency. 👵🏼👵🏼 Don’t believe the naysayers who say we can’t build muscle as we get older. You see my before pictures. I was very overweight most of my life from about 50 onwards. Now I’m in my seventies and I can see more changes every year. 🏋🏻‍♀️🏋🏻‍♀️ . I am not on HRT, though I don’t really have an opinion on it. I’ve achieved everything just through following a macros diet and training 5 days a week. Just be consistent, follow a good program, and keep trying to make small, daily improvements. With love, Joan 💕💕 . #fitover70 #fitspo #inspo #fatloss #weightliss #bodybuilding #girlswithmuscle

Joan MacDonald（@trainwithjoan）分享的貼文於 PST 2019 年 11月月 25 日上午 5:34 張貼

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Goblet squats! These are another goodie to learn how to squat properly. At my age it’s all about light weights, proper form and maintaining a healthy range of motion in my joints. Since I started weight lifting properly, I’ve improved my joint health immensely, and that’s been a wonderful gift! 👵🏼👵🏼 1) keep the weight on the chest 2) brace 3) squat down by pushing the knees out 4) go to a depth that you can control your back and knees. Build up your squat little by little and keep challenging yourself. Rome wasn’t built in a day my lovelies! 👑👑 . #squat #trainwithjoan #legs #agingbackwards #fitover70

Joan MacDonald（@trainwithjoan）分享的貼文於 PDT 2019 年 9月月 9 日下午 2:14 張貼

讓體態更美更健康，光是靠運動還不夠，Joan的飲食也做出改變，剛開始的時候，她和多數人一樣減少卡路里的攝取，「但這不是長久之道，餓肚子很容易失敗。」現在的她一天吃5餐，吃的比之前都多，但食物特別挑選，以原型為主，避免加工食品，運動前她會吃一些澱粉增加體力。一整天的菜單比例維持40％的碳水化合物，30％的蛋白質和30％的脂肪。「現在我不僅吃得很飽，體重更持續下降。」

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永遠不要讓年齡限制你

最初Joan的健身目標是減重，但現在她更喜歡挑戰自己的能耐，打破一般人對年齡的想像，「一直以來我都希望能成功做出引體向上，事實是一個月前如果沒有輔助帶，我根本無法做一次的引體向上，一個月後的現在，我不須輔助帶就能做到幾個，代表年齡真的不是我們所想的、會讓身體有所限制。」「這也是我透過健身體悟到、希望傳達給所有人的意念。」

“年齡只是數字，不是你的阻礙，不管幾歲都可以放膽去做你想做的任何事，改變永遠不嫌晚。"