The secret that helps female trainer keep 60cm waist in her forties

Hanoi Practicing restorative yoga and eating clean based on the principle of focusing on consuming lots of green vegetables, fruits and reducing meat helps Quach Hien maintain a 60 cm waistline even though she is over 40 years old.

Hien is currently an online trainer with a height of 1.6 m and a weight of 49 kg.

After giving birth twice, her health was no longer as stable as when she was single. The woman often got sick and had to take antibiotics for a long time. Not to mention, she also suffered from allergies, psoriasis, cold hands and feet, weak body, poor appetite and sleep, and was often tired, leading to irritability and depression.

When Hien's two children were 3 and 5 years old, her marriage with her husband suddenly broke down. Shouldering the main responsibility of both father and mother on her shoulders, the mother picked herself up, hoping to improve her health and figure.

For many years, Hien maintained gym and kickboxing. At that time, Hien had to apply a diet rich in meat, ensure enough protein and depend on functional foods, so her body was quite hot and unbalanced. At the same time, heavy training made her muscles tight, stiff and took up a lot of time during the day, so Hien decided to stop.

When the Covid-19 pandemic broke out and gyms closed, Hien chose to change to a new way of eating and exercising. Since then, she has maintained a slim figure and a healthy body.

Hien maintains a 60cm waistline at the age of over 40. Photo: Character provided — Hien maintains a 60cm waistline even though she is over 40 years old. Photo: *Character provided*

Here is the secret that helps this mother of two maintain a 60cm waist for many years:

Restorative yoga

To maintain her health and figure, Hien currently maintains restorative yoga 3-4 times a week for 15-60 minutes each time. This is also the subject she fell in love with and has become an online trainer for the past 2 years.

Restorative yoga is a form of natural yoga therapy, also known as "do nothing" yoga, with asana postures combined with many breathing methods (wind guidance). The body is brought into different postures in a completely safe and comfortable way with support tools such as blocks, pillows, blankets, straps... Instead of needing direct support, practitioners use support tools to actively stretch the body, release tension and deeply relax consciously.

The main purpose of restorative yoga is to bring the practitioner a feeling of comfort and ease, activate the deep relaxation mechanism of the body and mind, and help circulate blocked energy sources. Guide the practitioner to return to the inner mind and meditation, and peace in life.

Restorative yoga helps practitioners learn to observe, feel, focus on themselves and, together with breathing, increase the ability to consciously stretch muscles. At the same time, practicing this subject can perceive areas of accumulated tension in the body, activate the parasympathetic nervous system, activate the ability to self-heal, increase flexibility, and strengthen the body and mind. From there, bring the body back to the best state of balance, stability and self-healing.

According to Hien, restorative yoga is based on the foundation of breathing, the body practices just enough, maintains the movement without rushing to bring the flow of air into the body. Taking breathing as the root - balance as the direction - the spine as the center. With different breathing techniques, the practitioner is healthy from the inside and outside. Prioritizing the benefits and safety of the practitioner, using postures to bring the body back to balance, not using the body to conquer postures.

She explained that this type of yoga is different from regular yoga in that it does not involve bending. The movements are simple and basic and follow the body's alignment to avoid injury during practice.

For Hien, restorative yoga helps practitioners stay healthy both inside and out. Photo: Character provided — For Hien, restorative yoga helps practitioners stay healthy both inside and out. Photo: *Character provided*

Eat clean (focus on eating lots of green vegetables and fruits, reduce meat)

Hien has maintained a clean eating diet for many years. However, currently, she is not too strict in choosing the food she eats, but mainly prioritizes eating lots of green vegetables and fruits, while reducing the amount of meat.

"Eat clean" is a diet with the purpose of being healthy, losing weight, maintaining a good figure and focusing on using natural foods. The general principle of this diet is to encourage the consumption of more whole foods such as: fruits, vegetables, lean meats, whole grains and healthy fats... At the same time, people need to limit fast food, processed foods, sweets and other packaged foods.

For Hien, pursuing exercise and healthy eating not only helps her become healthier and more beautiful, but also helps many people with similar desires and situations. This helps the mother of two children feel that the work she does every day always has a special meaning.