Hiki ke lahilahi a nani hoʻi ma hope o ka hānau ʻana o kahi pēpē. ʻO ka mea nui ka hoʻonāukiuki kūpono a me ka hilinaʻi iā ʻoe iho. Ua noi aku ka lā wahine i nā makuahine lohi pehea lākou i hele ai ma hope o ka hānau ʻana a me ka nui o ka uku no lākou.
Naʻu, ʻo ka pīliʻi ʻo…
Koho a me ke kuleana piha! Ma hope o nā mea āpau, aloha aloha ka lokahi. Ua lawa ka hoʻolilo ʻana ma kahi o 20 mau minuke i ka lā e mālama pono ai i kou mau mākala a me kou kino. ʻAʻole nani kahi kiʻi nani 90/60/90, lapuwale kēia mau mea āpau. ʻO ka mea nui ka pilina kūlike ma waena o ka ʻuhane a me ke kino, a ʻaʻohe mea nāna i hoʻopau ka kukui i nā maka.
Ehia mau mea i loaʻa iā ʻoe i ka wā o ka hāpai ʻana a pehea ʻoe i lilo ai i ka kaumaha ma hope o ka hānau ʻana?
I koʻu huli ʻana i 21, ua komo ka nui o ke kaupaona me ka noʻonoʻo ʻole i koʻu ola, a ma kekahi manawa ua hoʻoholo wau ʻaʻole e hiki kēia. Ua kuapo wau i ka meaʻai kūpono a me nā haʻuki, a i 9 mau mahina ua emi koʻu kaumaha mai 68 kg a i 49. No laila, i koʻu wā hāpai mua, ua nānā pono wau i kaʻu papaʻai a loaʻa 9 kg. I ka lua o ka hāpai ʻana, ua hoʻohui au i 11 kg, a ʻaʻole pono wau e hoʻolei aku i kekahi mea. ʻO ke kolu o ka hāpai ʻana he "aloha": no ka mea he kaikamahine ia. ʻAʻole wau i neʻe nui a ʻai i ka mea aʻu e ʻae ʻole ai iaʻu ma ka pū i mua. ʻO ka hopena, ua loaʻa iaʻu 15 kg. A ma hope o ka hānau ʻana - me kahi nui a me ka nui o nā lole hou. Ua hoʻomaka wau e makemake iaʻu e like me kēlā a ʻaʻole makemake wau e lilo i kaikamahine wīwī kahiko me ka nui XS.
He aha kāu hana e mālama pono ai?
He vegetarian wau no 14 mau makahiki i kēia manawa. I kēlā me kēia kakahiaka hoʻāʻo wau e hana i ka jogging i ke ea hou. ʻAʻohe ʻano maikaʻi ʻole, e laʻa me ka wai ʻona, ka meaʻai kūpono. Aia kekahi kīʻaha waina, akā he ʻokoʻa ʻokoʻa kēia.
ʻO kāu papaʻai maʻamau a me nā hana maʻamau o kēlā me kēia lā
ʻO ke kakahiaka kahi kīʻaha wai me ka lemon a me ka meli. No ka ʻaina kakahiaka, porridge me ka meli a me nā hua maloʻo a i ʻole tī tī. A laila kahi meaʻai māmā - kahi berena, 'ōpala. No kaʻaina awakea, nā mea kanu, nā mea kanu a iʻa iʻa paha. ʻO kaʻaina awakea - nā mea kanu a me nā protein. Kipa aku wau i ka hale hoʻoikaika kino 3 mau manawa i ka pule. Ma ka laulā, ʻaʻole wau e hana i kahi hoʻomana mai ke kūlike ʻole. Hoʻomaopopo wau ma waho o nā haʻuki, nā lomilomi anti-cellulite, aia kekahi ola maʻamau, kahi kāne, keiki, ʻoihana punahele. A inā kūlike ke kanaka me kona ʻano, ʻaʻole hiki iā ia ke noʻonoʻo e pili ana i ke kuʻikahi wale nō. ʻOiai he bonus maikaʻi kēia na ka wahine!
Naʻu, ʻo ka pīliʻi ʻo…
Ke kūlana o ka hilinaʻi o loko, hauʻoli, olakino. ʻĀ, a me ka hauʻoli no kaʻu kāne.
Ehia mau mea i loaʻa iā ʻoe i ka wā o ka hāpai ʻana a pehea ʻoe i lilo ai i ka kaumaha ma hope o ka hānau ʻana?
Ua hānau wau he ʻekolu mau keiki kāne i loko o ʻehā mau makahiki. Ua puka ʻekolu mau hāpai hāpai i ka lālani, a i ka hopena ua loaʻa iaʻu 23 mau kilokika. E hoʻi i ke ʻano, aia wau i ka papaʻai, kaupalena ʻia wau i ka manawa, ʻo ia hoʻi, ʻaʻole i ʻai ma hope o 18 mau hola, a me ka hoʻoikaika kino. Ma hope o ka hānau ʻana o kaʻu kaikamahine - ke keiki ʻehā - he mea nui ʻole ke kaupaona ʻana, ma kahi o 5 kg, a ʻaʻole paʻakikī iaʻu. ʻOi aku ka 2-3 kilokilo a i kēia manawa ʻike ʻia, keu hoʻi ma hope o nā lā nui o ka Makahiki Hou.
He aha kāu hana e mālama pono ai?
He mea hulahula wau ma ka Theatre Comedy Theatre. A i kēia manawa he choreographer nō hoʻi au ma ka Academy of Sports, kahi e hana ai i nā haʻuki haʻuki. E mālama i ke kūlike, hoʻohana wau i nā ʻano i hōʻoia ʻia: ka hoʻoikaika kino a me ka papaʻai.
ʻO kāu papaʻai maʻamau a me nā hana maʻamau o kēlā me kēia lā
Nui kaʻu hana, a he papa hana nui kaʻu, a me nā ukana kaumaha. I nā hopena pule e hoʻāʻo wau e hoʻomaha a loaʻa ka ikaika. A ʻo ka papaʻai hoʻi, ʻo wau, i ka mea hiki, hiki ke hoʻopau i ka mea hiki ke hoʻopōʻino i ka nani a me ke olakino. Akā i kekahi manawa lawe pio kaʻu kāne iaʻu, a ʻo wau iho hoʻi e hao wale iaʻu iho me kahi mea ʻono.
Naʻu, ʻo ka pīliʻi ʻo…
Ke ala o ka noʻonoʻo. Aia iā ʻoe ia ʻo wai ʻoe a ʻo wai ʻoe! ʻAʻole pāʻani nā papaʻai i kahi kuleana kūikawā. Manaʻo wau he naʻauao loa ko mākou kino, a pono ʻoe e hoʻolohe i kāna ʻōlelo aʻo, a nāna e haʻi iā ʻoe i ka huahana kūpono a me ke kaʻina o ke ola e kūpono iā ʻoe. A hoʻomanaʻo e kahe ʻole ka wai ma lalo o kahi pōhaku moe. No laila hoʻomaka ka pilina kūwaho me ka laulima kūloko, me ka hoʻonoho ʻana.
Ehia mau mea i loaʻa iā ʻoe i ka wā o ka hāpai ʻana a pehea ʻoe i lilo ai i ka kaumaha ma hope o ka hānau ʻana?
I koʻu lilo ʻana i makuahine no ka manawa mua, 24 koʻu mau makahiki. ʻO ke ʻōnaehana ʻōpio, ka ikehu a me ke ahonui. ʻO ka hopena, ua loaʻa iaʻu 15 kg. ʻLelo lākou i ka wā e manaʻo ai ʻoe i kahi kaikamahine, ʻoi aku kou maikaʻi a pehu, ʻae paha wau i kēlā. Akā maʻalahi ka lilo ʻana o ka paona. ʻAʻole ia i hoʻohana i nā ukana kūikawā, a ua hele ʻo ia i ka hana mua, ʻoiai ma mua o ka pau ʻana o ka haʻalele makuahine. Me kaʻu keiki ʻelua, ʻaʻohe oʻu kaumaha, ʻaʻole hoʻi i ʻike koʻu mau hoaaloha āpau e pili ana i ka hāpai ʻana, ʻoiai ua liʻiliʻi koʻu ʻōpū. Me ka hōʻea ʻana mai o ke keiki ʻelua, ua maʻalahi ia, ua ʻike mua ʻoe i nā mea hiki a me nā mea ʻole. Ua lele pū mākou me kaʻu kaikamahine e hoʻomaha a he 7 mau makahiki koʻu. Ma muli o koʻu loaʻa ʻole o ke kaupaona a nani koʻu nānā, ua hiki iaʻu ke hoʻolei a komo i kahi hoʻokūkū nani i ka wā he 4,5 mau makahiki o kaʻu keiki.
He aha kāu hana e mālama pono ai?
ʻAʻohe oʻu manawa kaʻawale, ʻo ia paha ka ʻōlelo huna? Lawe mau wau i ka hana i ke ola lehulehu, ke kī ʻana i ke kīwī, ka hoʻolaha ʻana - ʻaʻole ʻae kēia mau mea iaʻu e hoʻomaha. E kiʻi i kahi keiki i ke kula, a i kekahi i ka papa mālaaʻo, nā pōʻai, nā hulahula. Hoʻomaha me nā keiki kahi kumuhana kaʻawale loa. ʻO kahi laʻana, i kēia makahiki ua hele mākou i kahi huakaʻi kaʻa i Sochi.
ʻO kāu papaʻai maʻamau a me nā hana maʻamau o kēlā me kēia lā
Aloha au i ka hiamoe, a inā loaʻa iaʻu ka manawa kūpono e hiamoe ai ma mua o ka ʻaina awakea, hana wau! I ke kakahiaka ma hope o ka hiamoe, nā kaʻina hana - hoʻomaʻemaʻe i ka ʻili, kaʻauʻau, ka kirimalu. ʻAʻohe aʻu papaʻai kūikawā, pili ia i ka manawa a ka lā e hoʻomaka ai. He mea nui ka hoʻonohonoho ʻana i nā lā hoʻokē ʻai. ʻO ka lula nui e ukali ai ka nānā ʻana i kāu lawe ʻana i ka calorie, ʻaʻole i ʻoi aku ma mua o 1500 i kēlā me kēia lā.
Naʻu, ʻo ka pīliʻi ʻo…
ʻO ke ʻano a mākou e koho ai iā mākou iho. He ʻano hōʻoluʻolu i loko.
Ehia mau mea i loaʻa iā ʻoe i ka wā o ka hāpai ʻana a pehea ʻoe i lilo ai i ka kaumaha ma hope o ka hānau ʻana?
Loaʻa iaʻu 13 kg. ʻAʻole paʻakikī iaʻu ka lilo o ke kaumaha ma hope o ka hānau ʻana. Hele mau wau, a me kahi pēpē ʻaʻole hiki ke hana i kahi ʻē aʻe!
He aha kāu hana e mālama pono ai?
ʻAʻole wau i kūpono e like me aʻu i kēia manawa. ʻO ka meaʻai kūpono, aʻu e hoʻāʻo ai e hoʻopaʻa, i kahi hopena i ʻike ʻia. ʻOiaʻiʻo, inā makemake wau i kahi mea maikaʻi ʻole, ʻaʻole wau e hōʻole iaʻu iho, akā ʻo ka hapa nui ʻai wau i ka meaʻai olakino i nā ʻāpana liʻiliʻi 4-5 manawa i ka lā. Pono kūpono nā haʻuki, akā ʻaʻohe lawa ka manawa no kēia. Aia kekahi manawa i koʻu wā ma ka hale hoʻoikaika kino me ke kaʻi no hoʻokahi makahiki! ʻAʻole i liʻuliʻu ka hopena i ka hiki ʻana mai, ua hoʻomaka ke kino e paʻa i nā mahina mua.
ʻO kāu papaʻai maʻamau a me nā hana maʻamau o kēlā me kēia lā
ʻO kaʻu papaʻai i kēlā me kēia lā ka ʻaina kakahiaka, ʻaina awakea a me ka ʻaina awakea a me ʻelua mau meaʻai māmā. Noho wau i ka hapa nui o koʻu manawa ma ka hana, a ʻoi aku ka paʻakikī o ka mālama ʻana i kaʻu papaʻai ma laila. Maʻalahi ka ʻai ʻana ma ka home, akā hoʻāʻo wau e koho i ka meaʻai olakino ma hea au.
Naʻu, ʻo ka pīliʻi ʻo…
ʻO kahi ʻāpana hoʻohui o koʻu helehelena a me ka hopena o koʻu nohona.
Ehia mau mea i loaʻa iā ʻoe i ka wā o ka hāpai ʻana a pehea ʻoe i lilo ai i ka kaumaha ma hope o ka hānau ʻana?
ʻElua aʻu keiki, kahi keikikāne a me hoʻokahi kaikamahine. I ka wā o ka hāpai ʻana, ua loaʻa iaʻu ma kahi o 12 kg. I hoʻokahi mahina ma hope o ka hānau ʻana, hoʻomaka ʻo ia e hana haʻuki a hana i ka nūpepa. Hāʻawi nā hola he nui i ka hele wāwae ʻana me ke keiki i ka hemo koke ʻana o nā paona keu.
He aha kāu hana e mālama pono ai?
He ballerina wau, hana au ma ka hale keaka ʻo Opera a me Ballet. ʻO kaʻu ʻoihana ʻo ia ke ʻano o ke kino. Kōkua kahi helu nui o nā hoʻomaʻamaʻa a me nā hana e nānā maikaʻi loa.
ʻO kāu papaʻai maʻamau a me nā hana maʻamau o kēlā me kēia lā
Pono ka hana ma ka hale keaka i ka nui o ke koina kino, a he mea nui ka ai ma keia hihia: he kakahiaka kakahiaka nui, he aina awakea a me ka aina ahiahi. Ua ʻai liʻiliʻi wau, akā pinepine. ʻO ka ʻai ʻana i ka nui o nā mea kanu hou a me nā huaʻai, ka ʻiʻo, ka iʻa, nā huahana waiu, ka pale ʻana i ke kō, ka paʻakai, ka ʻuala, ka pasta ʻoi aku ka mea maʻamau ma mua o ka meaʻai ballerina kūikawā.
Naʻu, ʻo ka pīliʻi ʻo…
He kino kele, ʻōpū palahalaha, kiʻekiʻe a me ke kaulike kaulike.
Ehia mau mea i loaʻa iā ʻoe i ka wā o ka hāpai ʻana a pehea ʻoe i lilo ai i ka kaumaha ma hope o ka hānau ʻana?
Ua loaʻa iaʻu 15 kg. Ua lilo wau i kaupaona me ka ʻole o ka ikaika, ʻoiai wau e hānai ana i ka waiū a nānā pono i ka meaʻai kūpono, a me nā hana home.
He aha kāu e hana ai e mālama pono?
Gym, yoga a mai hoʻolei i nā mea āpau mai ka meaʻai i loko ou iho. I kēia manawa, ʻaʻole wau e kipa i ka hale hoʻoikaika kino, akā hoʻāʻo wau e ʻai liʻiliʻi. ʻAʻole loaʻa ke kaupaona a mālama ʻia i maʻamau.
ʻO kāu papaʻai maʻamau a me nā hana maʻamau o kēlā me kēia lā
Kope ka ʻaina kakahiaka. Piha ka ʻaina awakea, ʻae au iaʻu i nā mea āpau loa. No kaʻaina awakea, tī, yogurt a i ʻole tī tī, salakeke. ʻO ka wai ma mua o kēlā me kēia pāʻina. Ma hope o 19 pm hoʻāʻo wau ʻaʻole e ʻai iki.
Naʻu, ʻo ka pīliʻi ʻo…
ʻAʻole wau i noʻonoʻo e pili ana i kēia nīnau. Akā ʻaʻole wau i manaʻo he mea nui inā lahilahi paha ʻoe ʻaʻole paha. Akā ʻoi aku ka hoihoi o ka mokuʻāina o ka manaʻo o ke kanaka a ʻoi aku ka nui ma mua o kona kaumaha.
Ehia mau mea i loaʻa iā ʻoe i ka wā o ka hāpai ʻana a pehea ʻoe i lilo ai i ka kaumaha ma hope o ka hānau ʻana?
I koʻu wā holoʻokoʻa holoʻokoʻa, ua loaʻa iaʻu 13,5 kg. Ma hope o ka hānau ʻana, ʻaʻole ka mea paʻakikī ka lilo o ke kaupaona, akā, i ka mea ʻē aʻe, e loaʻa ai ke kaumaha o ke kino i nalowale. ʻO koʻu kaupaona ma mua o ka hāpai ʻana he 58 kg, a ma hope o ka hānau ʻana he 54 kg. Ma ka laulā, maikaʻi loa ka hānai ʻana i ka umauma i ke kōkua ʻana e nalo keu aku.
He aha kāu hana e mālama pono ai?
I ka ʻoiaʻiʻo, ʻaʻole hana iki wau i ka mālama ʻana i koʻu kiʻi, ʻaʻole wau e hele i loko no nā haʻuki. Manaʻo wau he mea pili i ke kuʻikahi.
ʻO kāu papaʻai maʻamau a me nā hana maʻamau o kēlā me kēia lā
ʻAi wau i kaʻu mea makemake! A ʻaʻole wau e noʻonoʻo e pili ana i ka loaʻa ʻana o ke kaupaona. ʻAʻole wau i ukali i ka papaʻai, makemake au - ʻai au.
Naʻu, ʻo ka pīliʻi ʻo…
ʻO ka helehelena ka mea mua. Makemake au i kēia mokuʻāina!
Ehia mau mea i loaʻa iā ʻoe i ka wā o ka hāpai ʻana a pehea ʻoe i lilo ai i ka kaumaha ma hope o ka hānau ʻana?
Ua loaʻa iaʻu ma kahi o 15-16 kg. Maʻalahi iaʻu e lilo i ka paona, ua hele wale nā mea āpau me ka ʻole o ka hoʻoikaika ʻana ma kaʻu ʻaoʻao.
He aha kāu hana e mālama pono ai?
A lahilahi wau iho, i kēia ua laki wau. Akā i kēia manawa pono ʻoe e hoʻomaka i ka hele ʻana i ka hale hoʻoikaika kino a pauma iki aʻe!
ʻO kāu papaʻai maʻamau a me nā hana maʻamau o kēlā me kēia lā
E ala aʻe i ka hola 7 o ke kakahiaka. Holoi wau, hoʻomākaukau, ala aʻe i ke keiki, hānai, ʻaʻahu a lawe iā ia i ka māla. A laila, ʻaina kakahiaka wau - puʻuwai a māmā paha. A laila hiki iaʻu ke hoʻomaha a hoʻomaka paha e hana i nā hana o ka hale. No kaʻaina awakea, ʻai wau i ka mea aʻu i makemake ai, ʻaʻohe meaʻai kikoʻī. Inā ʻaʻole ke keiki i ka māla, a laila e ʻike pono e hiamoe. I ke ahiahi, pāʻina mākou, holoi, ʻauʻau - a hiamoe. Hoʻāʻo wau e hiamoe me kaʻu keiki e hiamoe maikaʻi. Ma ke ʻano he rula, ma ka hola 21 ua hoʻomaha ʻē.
Naʻu, ʻo ka pīliʻi ʻo…
ʻO ka haʻaheo a me ka makemake e ʻoi aku ka maikaʻi.
Ehia mau mea i loaʻa iā ʻoe i ka wā o ka hāpai ʻana a pehea ʻoe i lilo ai i ka kaumaha ma hope o ka hānau ʻana?
Ua loaʻa iaʻu he 15 kilokilo, a ua hele wikiwiki loa ia. I ke kaupaona ma mua o ka hāpai ʻana, hele mai ma hope o 3 mau mahina a laila lilo hou he 12 mau kilokilo.
He aha kāu hana e mālama pono ai?
ʻAʻole wau e hoʻāʻo nui, akā aia nō kahi hana e pono ai. No laila, i kēia mua aku e hoʻolālā wau e hele i ka hale hoʻoikaika kino.
ʻO kāu papaʻai maʻamau a me nā hana maʻamau o kēlā me kēia lā
Ala i ka hola 7:30 a me ka ʻaina kakahiaka. Pāʻani mākou, hele wāwae me kā mākou kaikamahine. Ke moe hiamoe ʻo ia, hoʻāʻo wau e hoʻolōʻihi i ka manawa naʻu iho: manicure, nā helehelena a me nā makakiʻi, e hele ana i nā papa lauoho. Inā he hola manuahi koʻu, hoʻāʻo wau e heluhelu.
Naʻu, ʻo ka pīliʻi ʻo…
ʻAʻole lahilahi ʻeha. Pono ke kino i ka haʻuki, pono. ʻO ka mea nui ʻaʻole ka helu āu e ʻike ai ma nā unahi, akā ʻo ka mea āu e ʻike ai i ke aniani a makemake ʻoe iā ʻoe iho. Ma mua o ka pāʻani ʻana i nā haʻuki, kaupaona au i 51 kg, akā i ke kaupaona o 57 kg i kēia manawa makemake nui wau iaʻu iho. No laila, ʻo ka wīwī kahi ola e pili pū me ka papaʻai, hoʻoikaika kino, a me ka cardio.
Ehia mau mea i loaʻa iā ʻoe i ka wā o ka hāpai ʻana a pehea ʻoe i lilo ai i ka kaumaha ma hope o ka hānau ʻana?
I ka hōʻuluʻulu, loaʻa iaʻu 11 kg i ka hāpai mua, 9 kg i ka lua. I mea e maʻalahi ai ke lilo o nā paona keu ma hope o ka hānau ʻana, pono ʻoe e nānā i kāu papaʻai i ka wā o ka hāpai ʻana.
He aha kāu hana e mālama pono ai?
ʻO nā haʻuki, kahi regimen a, ʻoiaʻiʻo, nā meaʻai kūpono e kōkua iaʻu e mālama iaʻu iho i kahi ʻano maikaʻi. ʻO mākou ka mea a mākou e ʻai ai, no laila ʻo 80% ka meaʻai i ke kūkulu ʻana i kahi moemoeā.
ʻO kāu papaʻai maʻamau a me nā hana maʻamau o kēlā me kēia lā
Hele au i ka hale hoʻoikaika kino 3 manawa o ka pule. A ke wehe nei hoʻi au i ke kau cardio i kēia manawa, no ka mea maikaʻi ke anilā, ʻo ia he 3 mau lā hou o ka holo. Pono ʻoe e hana ia ma ka ʻōpū nele, akā ke loaʻa ka ikaika. No laila, i ke kakahiaka nui i ka hola 7-8 piha kaʻu ʻaina kakahiaka nui, ʻo kēia ka ʻaina momona o ka lā. Hoʻomaʻo wau e hoʻomaʻamaʻa i 2 mau hola ma hope o ka ʻai ʻana. Loaʻa iā ʻoe he 4-5 ʻai i ka lā. I ke ahiahi, ʻai wau i nā meaʻai i loaʻa ka protein - moa, iʻa, iʻa iʻa. ʻOiaʻiʻo, me kahi ʻano like, ʻaʻole pono e poina kekahi e pili ana i nā kumuwaiwai hou o nā wikamina.
Naʻu, ʻo ka pīliʻi ʻo…
ʻO ke kumumanaʻo o ke kuʻikahi, no kēlā me kēia, he kumuhana, i ka ʻono a me ke kala. Noʻu, ʻo ka pīlī kahi mokuʻāina.
Ehia mau mea i loaʻa iā ʻoe i ka wā o ka hāpai ʻana a pehea ʻoe i lilo ai i ka kaumaha ma hope o ka hānau ʻana?
I ka wā o ka hāpai ʻana, ua loaʻa iaʻu ka maʻamau - 13 kg, ʻaʻole hou a emi iki. ʻO ke kaumaha ma hope o ka hānau hānau ʻana i hele hoʻokahi. Akā nō naʻe, ua pili wau i ka papaʻai pololei, a ʻaʻohe papaʻai!
He aha kāu hana e mālama pono ai?
ʻO ka meaʻai kūpono, hoʻoikaika kino, e like me koʻu pono a me ke kiʻekiʻe o ke aʻo ʻana, neʻe nui au a, ʻo ka mea nui loa, makemake au iaʻu iho! ʻO ka mea nui ke aloha iā ʻoe iho no wai ʻoe, a e ʻike ʻia e nā poʻe ʻē aʻe!
ʻO kāu papaʻai maʻamau a me nā hana maʻamau o kēlā me kēia lā
E like me ka poʻe ʻē aʻe - ka hana home, ka hale hana! Akā i ka manawa like, inu i ka nui o nā wai a me ka papaʻai olakino. ʻAʻole wau e hōʻole i nā ʻano huapalaoa ʻono, nā sopa māmā, no ka mea, ʻo ka ʻoiaʻiʻo he nui nā mea ʻono a olakino hoʻi. ʻAʻole wau e noho mālie.