This Mom Started Her Fitness Journey At 40 By Committing To Just 100 Days

The new year brings hope and a fresh start, we all want to change or do something new. Thus the popular New Year’s resolutions.

Amongst the many things we want to do as the new year rolls by is to finally start our fitness journey. To hit the gym, start running or jogging, or just simply start that diet. We want to do it but before we even realize it, we’re halfway through the year, and there goes our “fresh start”.

Kahna Velasco, mom of one, used the opportunity of the new year to begin her fitness journey. “It was January 2023, I was decluttering and I saw my past journals. Most of the goals I wrote, I already ticked off. But one thing’s never attained: going back to my high school weight.”

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Kahna was 42 years old at the time and she lost 15 lbs in 100 days. “I was putting it off over the years, losing weight, then gaining. It was a vicious cycle. Then last January 2023, I just said to myself, ‘Tama na, dapat matigil na to’, and I got serious about my fitness journey.”

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A post shared by Kahna Velasco (@kahnavelasco)

Beginning a fitness journey at 40 years old

“Life begins at 40, even fitness,” Kahna quoted the popular saying. As she saw her past journals, she said, “I always wanted to go back to my high school body-healthy hair, skin, that energy when I could still play soccer.” Kahna shared that she started gaining weight in college, which piled up when she went into the workforce, motherhood, and the pandemic.

In January 2023, she met a fitness coach who said, “Fitness is a multiplier, It can multiply your time, your energy, your sleep, even your business.” This got her going and said to herself, “I want that! I want to multiply my life, too!”

More than the workout routines, Kahna’s fitness coach also focused on personality development. She started changing the way she thinks about exercise, food intake, diet, and even habits.

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How did she do it? “Fitness is life-long”, Kahna shared that even though her initial program was just for 100 days, staying fit and healthy is a lifetime thing.

“We can’t do all the work for just 100 days, and then expect to have the same results after,” she added. How did she balance fitness, motherhood, and her business? “I was multi-tasking, but I made sure there was also lots of notable fun with it.”

Contrary to popular belief, Kahna doesn’t work out every day. “I do exercise thrice a week, most of the productive time would be from 15 minutes to 60 minutes only. Other times are just having fun making IG and FB reels,” she joked. She did resistance and strength training. “I also do dumbbells a lot, but only with the weight I can handle,” she added.

She doesn’t go to a regular gym too, as she already tried it in the past, “May experience ako noon na sobrang sakit ng katawan ko, I even got knee injury.” Her husband set up a mini-gym inside their house.

“Ang hirap din naman sa isang nanay na araw-araw ang workout because we have other things to do,” she said.

She also advocates for walking. “Walking is my only cardio. I do 7,000 steps, and that’s not even outside the house.” Kahna shared that she walks in place, inside the house while listening to a podcast, and answering business calls, all without the walking pad.

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As for diet, Kahna happily shared, “I eat what I want!” She doesn’t follow specific diet restrictions. She was educated about her specific calorie requirement, “Iba-iba ang calorie requirement ng tao, so I can’t say for others. But let’s say, for example, I need 200 calories for a meal. A cup of rice is 200 calories, as well as a simple doughnut. If I feel I’m hungry, then I’ll eat the rice. But if I feel like I’m craving, I will eat the doughnut.”

“It isn’t restricting any food, as it’s not helpful. But it’s knowing how to eat sustainably in the right way,” Kahna added. She added with a bit of humor, “Sa lahat ng curious, yes, rice is life! Nag-kakanin pa din ako.”

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A post shared by Kahna Velasco (@kahnavelasco)

Does age matter in fitness?

“I really wanted to change, so the age thing flew out the window,” she was 42 when she took fitness seriously. Now, at 43, she’s still consistent with workouts.

She also shared that most of her inspiration are people who started their life “at an older age”. “I saw a social media influencer, she was 70 and she was doing her workouts. Kung kaya niya, mas kaya ko diba?”

“I believe that people who are at a later age can still do it. Those who started changing their lives at a later age, it’s possible,” she told Smart Parenting.

Kahna considered it as a challenge, beginning a fitness journey that could change her life in her 40s, “It wasn’t easy, you have to put in the work. But afterward, I was able to say to myself, 'I’m proud of you.'"

Beginner fitness tips for moms

Here are Kahna's tips for beginners, mom or not:

1. Have a support system.

Aside from family support, a mom friend, or a community who shares the same fitness goal can change your journey. “Have someone to talk to, even online, and share your progress. Or even your struggles. It changes everything,” Kahna said.

2. Evaluate the season you’re in.

An important tip for anyone is to know and assess the season you’re in. “Know if it’s the perfect time to start your fitness journey. Evaluate your season. There’s always a different season in our lives, and sometimes, our season is different from others,” Kahna shared. For some moms, this might require some check-ups, or consultations with the OB-Gyn before venturing out into fitness. “If you’re in a slow season, then take it slow. If you’re in a season when you need to rest, do it. Walk alone. Don’t rush things,” Kahna reminded.

3. Plan your day.

“Fitness just won’t happen,” Kahna explained. “Put in the specific time when you’re going exercise or walk, or run. Even 15 minutes, put a specific time to it,” she added. It was also helpful for her to have a deadline, “For my initial program, what kept me going was the thought, ‘100 days lang.’” At the same time, Kahna also reminded, “But also be flexible. Minsan, I just do it when I can. For example, tulog pa lahat, gigising ako one hour earlier to work out.”

4. Restriction is not helpful.

“Ayaw naman nating maging dragon na nanay diba,” Kahna joked, while sharing that it’s okay to eat carbohydrates, or to give in to some cravings from time to time. “Mas prone tayo sa galit or moodiness 'pag gutom, or when we deprive ourselves. That’s why we just need to know how and when to eat it,” she added.

Why fitness matters to a girl mom

Throughout her transformation, her 12-year-old daughter was with her. “That’s the best thing about kids, no matter what size, what physical appearance, they love you no matter what,” she shared about her daughter.

The change was also from Kahna, “I used to love dressing up. But when I put on the weight, I started just wearing pajamas. Kasi mahirap din humanap ng size ko.”

“But when I lost weight, I started dressing up again. And it was a fun bonding moment with my daughter. We dress up together. We have fun expressing ourselves through fashion, and we enjoy our different styles,” Kahna added.

Kahna told herself at the beginning of her fitness journey, “I’m gonna be a 40's mom who did it.” And she did!