Fit mum-of-five reveals how she got back in shape in just NINE weeks after giving birth to twins – despite suffering Covid, a broken foot and sleep deprivation
- Fitness trainer Chontel Duncan, 32, had five babies in less than six years
- After giving birth to her youngest, she managed to get in shape in nine weeks
- The 32-year-old also suffered from Covid, a broken food and sleep deprivation
- Chontel toned her physique by taking part in HIIT classes four times a week
An Australian fitness star who had five babies in less than six years has shared how she got back in shape nine weeks after giving birth to twins.
Chontel Duncan, 32, from Brisbane, dropped three kilograms and lost 3.9kg of body mass by taking part in high intensity interval training (HIIT) classes four times a week.
She managed to do so despite suffering from Covid, a broken foot and severe sleep deprivation during the two-month period.
Fitness trainer and mum-of-five Chontel Duncan, from Brisbane, (pictured) has shared how she toned her physique after having five children
Before and after images shared on Instagram show Chontel has regained her defined abs, toned arms and lean thighs (pictured)
She dropped three kilograms and lost 3.9kg of body mass by taking part in high intensity interval training (HIIT) classes four times a week
With assistance from the gym franchise Hiit Station, Chontel was able to get back into fitness and reach her goals.
HIIT workouts consist of short rounds of intense exercises lasting between 10 to 60 seconds of multiple repetitions.
Before and after images shared on Instagram show Chontel has regained her defined abs, toned arms and lean thighs.
She added how Covid left her unable to train for seven consecutive days, while also having to manage five children.
Chontel and her husband Sam (pictured, right) met aged 14 and have been together ever since
What is Chontel Duncan’s ‘day on a plate’?
Meal 1 – two slices of Vegemite toast with butter and cheese along with a macadamia milk latte and chocolate fudge protein shake
Meal 2 – three corn thins topped with tzatziki, spinach, capsicum and slices baby tomatoes
Meal 3 – tofu satay stir-fry with brown rice
Meal 4 – YoPro yoghurt
Meal 5 – wholegrain chicken two-minute noodles
Meal 6 – chocolate protein shake
Meal 7 – tofu cashew nut stir-fry with brown rice
Meal 8 – Mars bar ice cream
She also encouraged others wanting to lose weight to work hard and not be deterred by what others think.
‘Do what the f**k you want is my advice! I’m sick of people feeling afraid to make their cake and eat it too,’ she wrote. ‘If someone wants to make sacrifices, works bloody hard, and that makes them happy, applaud their efforts.
‘Don’t shame them for not being balanced or natural, for putting too much pressure on others, for being TOO much.’
But during the two-month transformation, the 32-year-old mum suffered from Covid, a broken foot and sleep deprivation
Earlier this year Chontel shared what she normally eats in a day to gain muscle and maintain a toned physique.
The busy mum fills her plate with nutritious food and eats up to eight ‘meals’ daily and treats herself to a cheeky sweet treat in the evening.
On Instagram she admitted she gets ‘bored quickly’ of eating the same food regularly, so her ‘day on a plate’ changes often.
Between breakfast and lunch she enjoyed three corn thins topped with tzatziki, spinach, capsicum and slices baby tomatoes (left). For lunch Chontel prepared tofu satay stir-fry with brown rice, which would’ve kept for full for most of the afternoon (right)
‘Being a busy mama, I find nutrition is the first thing I sacrifice. I can easily forget to eat for the first half of the day, leaving me starving like a wild animal by the afternoon. Which then results in me consuming my entire body weight in food,’ she wrote.
‘OR I am purchasing some high in sugar, processed food from the coffee drive-through.
‘My goal is to get back into a routine, prioritise my needs and fuel my body, especially while I am living off minimal sleep.’