Food and exercise: What a typical week looks like for this mum who lost 56kg

Losing weight is a combination of healthy portion controlled eating and exercising on a regular basis.

And while we have a HEAP of amazing mamas who have lost a heap of weight on the 28 Day Weight Loss Challenge, have you ever wondered EXACTLY WHAT they are doing?

Healthy Mummy Cicily Goodwin has lost an outstanding 56kg  by following the 28 Day Weight Loss Challenges and drinking The Healthy Mummy Smoothies.

Here’s what a typical week now looks like for her…



How this mama lost 56kg in under a year!

Before Cicily found The Healthy Mummy, she reveals she had a ‘toxic relationship with food’.

“I’ve always had a lot of trouble losing weight despite going on countless diets and trying my hardest over and over again,” she says.

“I began to have a toxic relationship with food, where I didn’t care if I ate healthy because it didn’t seem to matter. I think that’s where a big part of my health issues started.”

Cicily then found the 28 Day Weight Loss Challenge and says she started making more of a conscious effort to check and monitor what she was eating and also finding time to fit exercise into her week.

Cicily Goodwin 29:9

Cicily Goodwin 29:9

Cicily’s weekly food and exercise diary

“This weekly food shop cost $146.65 for 2 adults and 2 children,” says Cicily.




Breakfast: Banana and frozen mango Vanilla Smoothie

Morning tea: Green beans with cucumber and yoghurt dip

Lunch: Mango, Acai, mint and vanilla Smoothie

Afternoon tea: Carrot and Zuchinni Cake and a batch of cucumber and yoghurt dip.

Dinner: Chicken Fajitas

Exercise: None

“I like to choose meals and snacks that are really simple to make. I pick things with similar ingredients so that I cut costs and don’t waste things.

“I always make extra serves so I can have something ready to go later in the week. I don’t have big prep days, just fit cooking in when I can and it works around my kids.”




Breakfast: Pine, mango, baby spinach and Vanilla Smoothie

Morning snack: Choc Mint Power Bar

Lunch: Pine, mango, baby spinach & Vanilla Smoothie

Afternoon tea: Green beans with cucumber yoghurt dip

Dinner: Chicken Noodle Stir Fry and Super Greens

Exercise: 5km walk

“Tuesday is my really busy day, so I woke up and went straight for a walk. I always bring a Power Bar in my bag in case I get stuck and hungry on Tuesday’s. Today my meals were all super quick with no mess to keep it easy.”




Breakfast: Choc Orange Smoothie with skim A2

Morning tea: Carrot & Zucchini Cake and a coffee

Lunch: Banana Smoothie with skim A2

Afternoon tea: Green beans with cucumber and yoghurt dip

Dinner: Slow Cooked Asian Chicken

Exercise: Pilates Challenge Circuit exercise from the 28 Day Weight Loss Challenge

“Today I’m using up things in my fridge. I’ve got everything prepped already so I all have to do is put dinner in the slow cooker. I have rice already cooked in frozen portions.

“I love the Pilates exercises, they’re very easy and effective exercises that I actually really enjoy.”




Breakfast: Veggie-packed Frittata and coffee

Morning tea: Chocolate Zuchinni Cake

Lunch: Cookies and Cream Smoothie with skim milk

Afternoon tea: Choc Cherry Power Bar

Dinner: Out for dinner – rump steak with extra salad.

Exercise: Walk

“Really feeling like something hearty for breakfast, so I searched the 28 Day Weight Loss Challenge recipe hub with ingredients that I’ve got in my fridge. Mushrooms, baby spinach, tomato. I chose the Frittata as it appealed to me today.

“I made the Chocolate Zucchini Cake for the kids and ate 3 pieces. I’m feeling pretty upset about it and thinking about calling it a day. BUT the Cookies and Cream Smoothie arrived today! I chose to have that with just A2 skim milk, which means Im back on track! I had extra melted chocolate after making the Choc Zucchini cake so searched the recipe hub and found Choc Dipped Fruit Coins, I made those too.

“My Choc Cherry Power Bars arrived too. So I had to have one for afternoon tea – it was soo yum! Come the afternoon I started to go off track. I let my attitude take over and ate out of impulse. I feel pretty upset with myself.

“On Thursday nights we usually go out for dinner, I thought about having a Smoothie and keeping things on track, but today I chose not to. I went out for dinner, I ate the chips. But that’s okay, this is life, and not every day I make the best choices.”




Breakfast: Cookies and Cream Smoothie with skim milk

Morning tea: Black Bean Dip with veggies sticks

Lunch: Power Bar and Super Greens

Afternoon tea: Carrot Zucchini Cake

Dinner: Chicken Tabbouleh (this is Cicily’s own recipe)

Exercise: None.

“Today I’m up with a fresh mind. I wanted to go for a walk but the weather is bad I’ve made extra serves of dip and extra Tabbouleh Salad. I’ve eaten really well today. I had a strong mindset today after going off track yesterday.”




Breakfast: Super Greens Smoothie

Morning tea: Carrot and Zucchini Cake

Lunch: Dukkah Eggs and tabbouleh salad

Afternoon tea: Choc Dipped Banana Coins

Dinner: Marinated Lamb Chops

Exercise: Postnatal Cardio Toning. Advanced Core workout 7

“I was planning on going to an Aqua Zumba class today, but couldn’t make it, so I chose a few of my favourite workouts from the Exercise Hub.

“Advanced Core Workout 7 is probably my favourite video in the hub. It’s quick, effective and I really feel it but enjoy it. I’ve eaten amazing delicious food today and had a great day! I love eating delicious food.”




Brunch: Cinnamon and Vanilla Waffles

Snack: Popcorn

Afternoon tea: Carrot and Zuchinni Cake and Super Greens

Dinner: Banana, Mango & Vanilla Smoothie

Exercise: Advanced Core Workout 7

“On Sunday I like to have a yummy family breakfast so I started the day with the Vanilla and Cinnamon Waffles. They are a favourite of mine. I had them with the Coconut and Vanilla Ice Cream and unsweetened warm berries.

“I decided to have a Smoothie for dinner after having such an indulgent breakfast so ended the day with a Banana, Mango & Vanilla.”

You can find all of these recipes on the 28 Day Weight Loss Challenge recipe hub.

Monday morning weigh in:

“1.3kg Loss. I’m happy with this weeks efforts. I used to get disheartened by a ‘bad day’. I now know I can move forward and still achieve amazing results, so instead I try to use it as motivation to do better the next day,” says Cicily.

“I’m also really happy I used all of the veggies in my fridge and didn’t have to throw anything out. I didn’t exercise every day, but that is how it goes for me, I don’t always make the time.

“And I did have a bad day and choose an unhealthy option while out for dinner, but that’s also my life. I have bad days.. and then I choose to move on. This was a pretty average week for me. Now I’ll re-assess and try to make the next week better. I re-assess every week.”

Things I could do better next week:

  • Choose savoury snacks. This way I won’t be tempted to eat more serves of cake.
  • Revaluate my weekly goal. I think I put too much pressure on myself to achieve more this week, which lead to my bad choices and impulse eating. This week I’ll tone it back and not put so much stress on myself
  • Drink more water!
  • Go to bed earlier so I’m more rested and can find time to exercise everyday.

Join the 28 Day Weight Loss Challenge

If you are inspired by Cicily’s before and after pics and want to take charge of your own health and weight – then join our 28 Day Weight Loss Challenge TODAY.

With more than 3,500 delicious (and healthy) recipes, 350 exercises & 24/7 support – the 28 Day Weight Loss Challenge is designed (and proven) to help busy mums like you lose weight!

For more information  click here.