21/90 Keep Going!

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Hello,

And finally, here's the second episode of the series :)

I'd like to briefly explain for those who don't know. After returning to Canada from Türkiye, I went through a short period (about 6 months) of depression, during which I couldn't cope with stress and depression, and I was very unhappy. In about 6 months, I went from 52 kg to 60 kg, and then I gained another 15 kg when I got pregnant.

I had a wonderful pregnancy. I had a natural birth. The delivery was great, I didn't have any stitches. I returned to my exercise routine two months after giving birth. In total, I'd say I went 4-6 months without exercise.

I decided to film this series both to motivate myself and to include a period when I wasn't in shape in my Zoom groups, so that I could start in better shape.

21/90 - I'd say this part of the series is suitable for beginners, but we're making it a bit more challenging. Please watch the series in order.

Why 21/90?

What is the 21/90 rule?

I wanted to give this program series this name because losing weight and maintaining that weight loss will take time. As I always say, we didn't gain our weight in a week, so expecting it to disappear in a week would be unfair to our bodies. The weight loss process requires time, consistency, and determination. During this period, we need to try to develop new habits and be as patient as possible. The best way to build habits is to apply the 21/90 rule. The rule is very simple! Focus on your goal for 21 days. After 3 weeks, pursuing that goal will become a habit. And if we can maintain this habit for another 90 days, then it becomes a lifestyle. It's important to remember that it takes 20 days to turn something into a habit. After doing the same action for 20 days, on the 21st day, you will have formed a habit.

Through repetition, it becomes a habit, and our minds begin to do it automatically. We call this the 21/90 rule.

For example, if we want to lose weight, the key is to eat healthily, reduce unhealthy eating habits, and exercise regularly. This new habit becomes permanent in our minds and bodies through 21 days of repetition. These 21 days are crucial for the maturation process of our subconscious mind.

How do I use the program?

This program you have purchased is a 20-day exercise series. It's a fully video-based program, including warm-up and stretching, for 5 days a week. Each day will have an exercise video. Clicking on the link for the current day will take you to that day's video.

Do I need to do any other exercises besides the program?

My suggestion is that the program you follow should be sustainable. For example, if you exercise for 2 hours a day during this process and then completely stop after 10 months, it won't be beneficial. However, exercising for 30-40 minutes a day is not impossible in terms of sustainability. Therefore, if you have time outside of the program, you can do the cardio videos at another time of day. You can go out and walk. If you have cardio equipment at home, you can do 25-30 minutes of low-intensity exercise. Whatever you do, consistency is very important for continuity.