This Is the Number One Secret to Sustainable Exercise

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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

        #1 Secret Revealed for Sticking to Your Workout Routine
    Scientists shared the essential tip for lasting exercise.
By Leah GrothMay 11, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

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By Leah GrothMay 11, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Fitness & Workouts
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Whether you are trying to lose weight, build muscle, or simply become a healthier version of yourself, exercise should always be part of the equation. You might already be schooled on the recommended exercise stats: Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity, according to the current Physical Activity Guidelines for Americans. If you are struggling to meet the recommendations, there is an easy solution to the problem, according to a new study.
A New Study Found That Workout Buddies Are Motivating
Shutterstock
​​A soon-to-be-published study, Friends with Exercise Benefits, found a major motivating factor for gym goers. According to Rachel Gershon, the study’s lead author and an assistant professor of marketing at the University of California, Berkeley, the study that will appear in the journal Management Science found that people who struggled to work out experienced improvement when they enlisted the support of a workout buddy.
Workout Buddies Work, According to the Research
Shutterstock
“Teaming up with someone who is already performing well at the goal you’re trying to pursue can be effective,” Gershon told the New York Times. “And the more dedicated partner benefited, too.”
Similar Research Supports This
Shutterstock
Another 2016 study conducted by researchers at the University of Aberdeen also found benefits to having a workout buddy. Finding a new exercise companion increased the amount of exercise people took, and if the partner was emotionally supportive, they exercised even more.
RELATED: 5 Easy Ways to Lose 2 Pounds a Week
The “Emotional Social Support” Is Effective, Even If You Aren’t Working Out Together
Shutterstock
"Once we found that having a new exercise companion increases exercise frequency, we wanted to find out why this is beneficial and what quality of support they offer that has this effect,” explained one of the study authors, Dr. Pamela Rackow from the Institute of Applied Health Sciences at the University of Aberdeen. “Our results showed that the emotional, and social support from the new sports companion was the most effective. Thus, it is more important to encourage each other than do the actual activity together. "
Other Research Finds That Exercise Habits of Those Around You Is Influential
Shutterstock
There is also research that keeping healthy-minded people around you is beneficial. Another study published in the Journal of Social Sciences found that people are influenced by the exercise behaviors of the people they surround themselves with.
Finding Fit Friends May Help You Lose More Weight
Shutterstock
According to a 2016 study published in the journal Obesity, if you want to lose weight, find a fit friend. According to researchers, overweight people lose more weight by spending more time with fitness-oriented people.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
The CDC Says Workout Buddies Help Motivate You
Shutterstock
The Centers for Disease Control and Prevention also advocates the workout buddy system, offering a number of benefits. For one, it will help motivate you. “When you and your buddy encourage each other, you’ll work harder (and get better results!). And there’s nothing wrong with a little friendly competition,” they say.
They Also Help You Be More Adventurous
Shutterstock
Workout buddies can also help you be “more adventurous,” says the CDC. “It’s easier to try new things with a buddy. You may just find an activity you love, one that feels more like fun and less like a workout,” they explain.
And, More Consistent
Shutterstock
Workout buddies also help you be “more consistent,” the CDC says. “When someone else is counting on you to show up, you won’t want to let them down.”
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
How to Find the Right Workout Buddy
Shutterstock
Finding the right workout buddy is key, per the CDC. “Look for someone with the same goals, schedule, and commitment you have. Someone who makes you feel positive and inspires you to hit the trail or treadmill on a regular basis,” they say, recommending sourcing one out of your group of friends, co-workers, neighbors, or people at the gym. “Even if you like to work out alone, changing things up with a buddy every once in a while can help you work out harder and learn new things. You can always switch back to solo workouts any time.”
💪🔥Body Booster: Finding a workout buddy is a scientifically endorsed method of improving your exercise and fitness.
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        10 Workout Secrets I've Learned After Years as a Personal Trainer
    
By Kat Best, nasm-cpt, ntp, bchnMay 14, 2024
Kat Best, nasm-cpt, ntp, bchn
Board-Certified Holistic Nutritionist, Certified Personal Trainer, Owner at Kat Best Fitness & Nutrition LLC
Kat Best is a Co-founder and Head of Nutrition for Alta Coaching, Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition.
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
I am the co-founder and Head of Nutrition at Alta Coaching, a Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition. I have been a personal trainer for 8 years working with a variety of clientele and over a dozen certifications in training and nutrition modalities. My passion for training others stemmed from an unconventional path to loving fitness myself.  I was not into athletics growing up and had intense struggles with body image and self-esteem. I began lifting weights in college and got hooked by how strong and confident it made me feel. I wanted to spread that to others so I became a personal trainer. Ready for another challenge, I started training Muay Thai in my mid 20’s and it inspired me to train like an athlete for the first time. Currently, I lift weights and train in Brazilian Jiu-Jitsu multiple times per week. I had to shed a lot of negative programming to learn what optimal fitness looks like for me and my unique body. The tips below are some lessons I have learned along the way (mostly the hard way) and I want to share them to save you from making the same mistakes.
1. No Celebrity Workout Is the Right One for YouShutterstock
Following fad workout or diet trends can be temporarily motivating but isn’t sustainable for the long term. I would do workouts I saw in magazines or Pinterest (pre-Instagram!) that typically had a celebrity or fitness model splashed across the front image. I didn’t actually care about the workout, I just wanted to look like her. Once I started learning resistance training principles and program design, I started doing exercises with intention and purpose behind their selection. Now that I have been lifting for 10 years, I am very aware of what exercises and intensity work for my body and what don’t.
2. Quality Sleep Is Non-NegotiableShutterstock
Getting enough sleep is the most efficient way for me to feel great every single day. Once I learned that there are sleeping repair windows for physical (10pm-2am) and mental recovery (2-6am), it made me take my sleep way more seriously and I am healthier because of it. Poor sleep impacts everything from energy levels, cognition, mood and it even increases sugar cravings. Taking a deep look at your sleep hygiene to add even 1 or 2 hours to your nightly average could make a huge difference.
3. Eating Enough Protein per Day Is CrucialShutterstock
If you want to be lean, have stable energy levels, feel strong and have no cravings then you need to build muscle. To support healthy lean muscle, you must be eating enough protein per day from quality sources. Why put in hard work at the gym if you are not fueling your body properly to rebuild and recover? Aim for a minimum of 25g per meal from sources like chicken, beef, eggs, turkey, Greek yogurt, or lentils.
Related: Top 10 Superfoods Every Woman Should Eat for the Best Body
Related:Top 10 Superfoods Every Man Should Eat for the Best Body
4. Stay in Your Lane, Not All Forms of Exercise Are Right for You
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As a trainer, I have experimented with every group fitness class at least once. It is fun to try something new and learn, but our bodies are not designed to be great at everything. The level of skill, coordination, conditioning, and even patience should be considered before picking the right exercise modality. Doing something that is attainable is most likely to stick.
5. Consistency Is Key, Being Perfect Isn’tShutterstock
This is by far the most important thing I reinforce with my clients. Building discipline happens with consistency over time. The more you do something, the easier it will be to do. For example, working out twice a week for a year will get much better results than working out every day of the week for 2 weeks and repeating that on and off.
6. Too Much Cardio Will Stunt Muscle GrowthShutterstock
Too many people are sabotaging their results by overdoing the cardio. Cardiovascular training is good for heart health but it does burn a ton of calories and your body won’t build muscle if it doesn’t have enough energy available. For yo-yo dieters or those who want to lose fat and build muscle, hitting the weights over the treadmill will lead to better results.
Related: I Lost 130 Pounds With Help From Indoor Cycling and Here's How You Can, Too
7. Clear and Measurable Goals Are Important for ProgressShutterstock
It is easy to set a goal, the hard part is actually getting there. It may seem silly, but this exercise of breaking down goals into habits is great for increasing self-awareness, the key is to keep it REAL with yourself. I worked out without specific or realistic goals for a while and it is not an efficient method. Having a specific goal like doing a pull-up or losing 10 lbs by following a 500 calorie deficit will provide a better road map for you to follow and see results.
8. Your Ability to Recover Is Your #1 Limiting FactorShutterstock
I have learned this one the hard way on many occasions. Without proper recovery our bodies do not have the resources to perform. For anyone who loves to push themselves in the gym or is aggressive about hitting milestones, the secret to continual progress is in your recovery. Poor performance, lack of results, injury, joint pain, lack of focus, irritability are all some signs you need to focus on your recovery.
9. You Can’t Ignore Your Weaknesses and Expect Them to Go AwayShutterstock
Low back pain? Aching knees? Sore wrists? They may go away when you rest, but come back the moment you are active again and set you back. The secret is to strengthen your weak muscles, tendons, and ligaments to reduce pain. I am passionate about corrective exercise and functional training and I’ve seen so many people flourish after they finally address the nagging injury or correct the dysfunctional patterns their body has been adapted to.
10. Find an Inspiring EnvironmentShutterstock
One reason I love going to the gym is I am inspired by others around me working hard and I pick up on the energy. I also belong to a martial arts gym for a close community that inspired me as well. If you are going to make fitness a routine part of your life, you need to find an environment you like to be in, otherwise you won’t go.
Related: I’ve Tried Nearly Every Diet and This is the #1 Best for Weight Loss For Me
11. Final Word From the TrainerKat Best
The most important message here is that it’s a lot easier to work out regularly, get in shape and maintain it if you keep it simple and focus on what works. At Alta, we have helped hundreds of people build habits, get results and change their lives by following just a few simple habits, consistently over time. If you enjoyed this article, don't miss out on my previous one titled The #1 Carb You Could Eat For Your Body.
Kat Best, NASM-CPT, NTP, BCHN is a co-founder and Head of Nutrition for Alta Coaching, Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition.

        
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Fitness & Workouts
        #1 Secret Revealed for Sticking to Your Workout Routine
    

        Shutterstock
    
By Leah GrothMay 11, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Whether you are trying to lose weight, build muscle, or simply become a healthier version of yourself, exercise should always be part of the equation. You might already be schooled on the recommended exercise stats: Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity, according to the current Physical Activity Guidelines for Americans. If you are struggling to meet the recommendations, there is an easy solution to the problem, according to a new study.
A New Study Found That Workout Buddies Are Motivating
Shutterstock
​​A soon-to-be-published study, Friends with Exercise Benefits, found a major motivating factor for gym goers. According to Rachel Gershon, the study’s lead author and an assistant professor of marketing at the University of California, Berkeley, the study that will appear in the journal Management Science found that people who struggled to work out experienced improvement when they enlisted the support of a workout buddy.
Workout Buddies Work, According to the Research
Shutterstock
“Teaming up with someone who is already performing well at the goal you’re trying to pursue can be effective,” Gershon told the New York Times. “And the more dedicated partner benefited, too.”
Similar Research Supports This
Shutterstock
Another 2016 study conducted by researchers at the University of Aberdeen also found benefits to having a workout buddy. Finding a new exercise companion increased the amount of exercise people took, and if the partner was emotionally supportive, they exercised even more.
RELATED: 5 Easy Ways to Lose 2 Pounds a Week
The “Emotional Social Support” Is Effective, Even If You Aren’t Working Out Together
Shutterstock
"Once we found that having a new exercise companion increases exercise frequency, we wanted to find out why this is beneficial and what quality of support they offer that has this effect,” explained one of the study authors, Dr. Pamela Rackow from the Institute of Applied Health Sciences at the University of Aberdeen. “Our results showed that the emotional, and social support from the new sports companion was the most effective. Thus, it is more important to encourage each other than do the actual activity together. "
Other Research Finds That Exercise Habits of Those Around You Is Influential
Shutterstock
There is also research that keeping healthy-minded people around you is beneficial. Another study published in the Journal of Social Sciences found that people are influenced by the exercise behaviors of the people they surround themselves with.
Finding Fit Friends May Help You Lose More Weight
Shutterstock
According to a 2016 study published in the journal Obesity, if you want to lose weight, find a fit friend. According to researchers, overweight people lose more weight by spending more time with fitness-oriented people.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
The CDC Says Workout Buddies Help Motivate You
Shutterstock
The Centers for Disease Control and Prevention also advocates the workout buddy system, offering a number of benefits. For one, it will help motivate you. “When you and your buddy encourage each other, you’ll work harder (and get better results!). And there’s nothing wrong with a little friendly competition,” they say.
They Also Help You Be More Adventurous
Shutterstock
Workout buddies can also help you be “more adventurous,” says the CDC. “It’s easier to try new things with a buddy. You may just find an activity you love, one that feels more like fun and less like a workout,” they explain.
And, More Consistent
Shutterstock
Workout buddies also help you be “more consistent,” the CDC says. “When someone else is counting on you to show up, you won’t want to let them down.”
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
How to Find the Right Workout Buddy
Shutterstock
Finding the right workout buddy is key, per the CDC. “Look for someone with the same goals, schedule, and commitment you have. Someone who makes you feel positive and inspires you to hit the trail or treadmill on a regular basis,” they say, recommending sourcing one out of your group of friends, co-workers, neighbors, or people at the gym. “Even if you like to work out alone, changing things up with a buddy every once in a while can help you work out harder and learn new things. You can always switch back to solo workouts any time.”
💪🔥Body Booster: Finding a workout buddy is a scientifically endorsed method of improving your exercise and fitness.
Nutrition & Diet
        10 Weight Loss Secrets This Doctor Recommends, "Start With Just 5%"
    
Copyright Christy Risinger/YouTube
By Christopher RobackDec 26, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Looking in the mirror and feeling frustrated? You're not alone. Millions of Americans struggle with their weight, trying diet after diet without lasting success. But what if the secret to lasting weight loss isn't about dramatic changes or extreme measures?
Meet Dr. Christy Risinger, MD, a Board-Certified Internal Medicine Physician who has helped thousands of patients achieve their weight loss goals. With over 160,000 YouTube subscribers following her evidence-based advice, she cuts through the confusion to reveal what actually works. Here are her top 5 secrets for successful weight loss, backed by research.
Secret 1: Set Realistic Goals That Actually Work"Even a loss of 5% of your body weight has proven health benefits," Dr. Risinger explains in her video. For someone weighing 250 pounds, that's just 12.5 pounds – an achievable goal that can dramatically improve health.
"I want to encourage each of you that even a loss of 5% of your body weight has proven health benefits," she emphasizes. "Did you know that if you have type two diabetes and you lose weight, you can cure that condition? And if you have pre-diabetes, you can prevent the progression to diabetes with weight loss."
RELATED:She Lost 20 Pounds When She Stopped Intermittent Fasting and Did This Instead
Secret 2: Master Your Calorie AwarenessShutterstock
"By simply becoming more aware of what you're eating, you will change some bad habits," Dr. Risinger states. A review of 22 studies found consistent links between self-monitoring and successful weight loss.
"Weight loss comes down to calories in versus calories used," she explains. "An average deficit of 500 calories a day will result in an initial weight loss of about one pound a week." However, she adds an important caveat: "After three to six months of this, you will find your weight loss will slow because as your weight decreases, your calories needs decrease."
Secret 3: Eliminate Hidden Calories FirstShutterstock
Before overhauling your entire diet, Dr. Risinger recommends starting with the obvious culprits. "Eliminate easy sources of excess calories like sugared beverages, switch to simply drinking water," she advises. "A beer has about 150 calories, so if you're drinking three beers a night, you're consuming 450 extra and unnecessary calories a day. If you keep this up every day, you'll gain about a pound a week or four pounds a month, or 50 pounds in a year."
Secret 4: Choose the Right Diet for YouShutterstock
While many diets can work short-term, Dr. Risinger champions the Mediterranean diet for its proven health benefits. "There's no optimally effective diet for all individuals," she explains, "but the Mediterranean diet is the only eating pattern that showed benefits in every health category studied."
For those wanting quick results, she offers another option: "If you want to simply jumpstart your weight loss in the short term, a high protein, low carbohydrate diet or intermittent fasting seem to be the most effective." However, she emphasizes quality: "When you do eat, the foods you're eating should be whole natural foods, meaning not processed and they're high in fiber, low in sugar and processing."
Secret 5: Consider Structured Programs That WorkShutterstock
For those feeling overwhelmed, Dr. Risinger points to commercial programs as a viable option. "I like these programs because they're convenient, provide the food and provide a lot of support with them," she notes. Research published in The Annals of Internal Medicine found Weight Watchers and Jenny Craig produced the most significant results after 12 months.
RELATED:6 Unexpected Signs Someone Is Actually Burning Fat, According to a Coach
Secret 6: Leverage Technology WiselyShutterstock
The digital age offers new tools for weight loss success. "One meta-analysis of 41 studies with over 6,000 participants showed that the use of mobile apps did help to reduce caloric intake, increase fruit and veggie consumption, and helped people to lose about five pounds," Dr. Risinger reports. She recommends choosing apps with interactive features and personalized messaging.
Secret 7: Transform Your Eating HabitsShutterstock
Success isn't just about what you eat, but how you eat. "I want to encourage everyone to make eating an activity that connects you with other people," Dr. Risinger advises. "Turn off the TV, gather around a table, eat with someone else, carve time out in your day and make it an intentional activity."
Secret 8: Build Your Support SystemShutterstock
Dr. Risinger emphasizes the importance of community in weight loss success. "People have more success with weight loss when they regularly attend a weight loss program or accountability group," she notes. These groups help you stay accountable and provide a forum to discuss struggles with others facing similar challenges.
Secret 9: Monitor Your Progress DailyShutterstock
Daily weigh-ins might seem intimidating, but they're proven effective. "If you know early that you're gaining weight, you can make small adjustments," Dr. Risinger explains. She addresses a common concern: "I've always had concerns that recommending patients weigh themselves regularly, either daily or weekly, may increase their depression or anxiety, but this was not observed in a systematic review of 17 studies."
RELATED:11 Steps This Nutrition PhD Would Take to Get Lean ASAP "It's Simple But Not Easy"
Secret 10: Make Exercise Your Maintenance KeyShutterstock
"What's the biggest predictor of keeping the weight off? Exercise," Dr. Risinger states definitively. She recommends "physical activity should be done five to seven days a week for approximately 30 minutes or more, but these minutes can be spread throughout the day."
The Bottom Line: Dr. Risinger's evidence-based approach shows that successful weight loss isn't about dramatic measures or quick fixes. "You don't need to lose that much weight to have a tremendous health benefit," she reminds us. It's about combining realistic goals, consistent tracking, smart food choices, and sustainable habits. Start with just 5% – you might be surprised at how achievable lasting weight loss can be. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        5 Secrets to Getting in Your Best Shape Ever, by a Fitness Coach
    

        Shutterstock/Alena Ozerova
    
By Andrew Hayes, nasm-cemMay 31, 2024
Andrew Hayes, nasm-cem
Founder and Head of Lifestyle at Alta, AFAA Group Fitness, NASM Corrective Exercise Nutrition Coaching Institute Level 1.
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
As the Founder and Head of Lifestyle at Alta Coaching, an online fitness and nutrition program for busy professionals, I know the best thing to do to get in the best shape ever is have a plan.  First, you need to make a plan for when to exercise. Then, you need to make a plan for how to exercise.  Read on to discover how exactly to execute both—and what not to do—so you can get into your best shape.
1. When to ExerciseShutterstock
One strategy that works well is to pick one day each week to block off time on your calendar for the upcoming week. Friday or Sunday usually work best. Although it sounds simple, having exercise blocks on your calendar helps keep you accountable. Blocking your calendar also helps prevent other people from scheduling over that time. If you try to fit it in exercise when you can, you are letting other people have a say in your own health.  The most important factor in a successful fitness routine is consistency, so if you can block off time every week you will improve your fitness.  (In addition to my multiple certifications in fitness and nutrition, I was able to get into the best shape of my life much later in life when I was a busy parent. It’s never too late to get in shape and I love helping other people do the same. I was not a college athlete and I know what it’s like to be intimidated walking into a gym. )
2. How to Use That Time WiselyShutterstock
Once you have that time blocked off, the next step is to use it wisely. Avoid just walking into a gym and wandering around picking up random equipment. Or if you’re working out at home, avoid just scrolling through YouTube or Instagram and seeing what workout comes up that might be a fit.  Instead, try to adhere to a structured program that lasts for 8-12 weeks. This will keep you on track for one specific goal and avoid wasting time.  If your goal is to lose weight, find a program that prioritizes burning calories and includes some element of resistance training.  If your goal is to build muscle, find a plan that will prioritize progressive overload week over week so you can make progress every time you walk into the gym or exercise at home. 
RELATED:10 Foods That Grow Muscle Fast
3. Warm UpShutterstock
One common mistake is not warming up. If you remember life before smartphones, you’re too old to skip the warmup! A proper warmup only takes a few minutes and it sets you up for better progress, prevents injury, and can help activate underused muscles such as your glutes or mid-back so they’re recruited properly when exercising.  The best warmup is a 5 minute dynamic warmup, which is similar to a yoga flow. It involves moving all parts of your body in all different directions so your joints and muscles are prepared for exercise. For example: a downward dog into a pushup, followed by side planks, followed by mountain climbers, high knees, high kicks, arm circles, and hugging yourself. Feel free to have fun with this. 
4. Don't Train Until Absolute FailureShutterstock
Another common mistake to avoid is training until absolute failure. Squeezing out one last rep increases your risk of injury or developing more muscle imbalances. This action can recruit the wrong muscles to help push out that last rep.  Instead, focus on good form and going to 1-2 reps less than failure. This allows you to recover faster, avoid injury, and build proper muscle balance which improves long-term health. Nothing kills your consistency more than having an injury. 
RELATED:What Happens When You Quit Soda, According to a Nutritionist
5. Stick to the PlanShutterstock
The third common mistake is worrying about variety. Sometimes, sticking to the same 10-15 exercises each week is the best place to start. This allows you to complete your workout quickly and best measure your progress week over week. If you constantly change your movements, you may forget how much weight you did the week before or get intimidated and confused. Variety is something to introduce down the road once you’ve nailed your routine consistently. 
6. It's Never Too Late!
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There was a study done in Sweden looking at the fitness level of people in their 80s. The people in their 80s who had been cross-country skiing consistently over several decades had incredible cardiovascular and bone strength. They had the same oxygen output as healthy males in their early 20s. Someone in their 80s as fit as someone in their 20s!  The people in their 80s who were not consistently skiing could not live alone and were in much poorer health overall.  This is just one study that shows it’s not too late to start and you can still be as healthy or healthier than someone in their 20s as long as you are consistent. The secret to being healthy at any age is to keep moving and you’ll never stop. If you enjoyed this article, don't miss 6 Disgusting Things Drinking Soda Does to Your Body.
Andrew Hayes is the Founder & Head of Lifestyle at Alta Coaching.
Fitness & Workouts
        2 Secrets To Getting In Shape Fast Over 50
    
Mike Cola/YouTube
By Leah GrothAug 04, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Alek Korab
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Do you want to get in shape without having to make massive changes to your diet and workout routine? Mike Cola is a fat loss and fitness coach with over 37 years of experience as a gym owner in New York and an exercise physiologist certified by the American College of Sports Medicine. In a new viral YouTube video, he reveals “tips for being healthy and fit” after 50. “I'm gonna go with the two most important factors to improving your health and your fitness,” he says.
He Has Two Tips to “Dramatically” Help Your Health Journey“What's the best way to improve your health and fitness? There are two tips I'm gonna give you in this video that's gonna dramatically help your journey on improving your health and your fitness,” Cola says in his video.
Tip 1: Be ConsistentShutterstock
“Now, the first tip is the most important factor. You have to be consistent,” he says. “There's so many different ways to exercise. There's so many different diets to go on. You, no matter whatever one you pick, you just have to be consistent.”
Pick an Exercise Program and Stick with It
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“For example, if you pick the simplest exercise program to go on, like say for example, you're gonna say, ‘I'm gonna come home from work every day. I'm gonna do 20 jumping jacks. I'm gonna do 10 pushups, I'm gonna do 20 bodyweight squats, and I'm gonna do a 32nd plank,’” he says.
It Can Be Short and SimpleShutterstock
“That routine's gonna take you five to seven minutes. But if you did that every single day for three months, your life's gonna be changed and there's gonna be a dramatic difference in your health and your fitness,” he says.
Not Being Consistent Is the “Biggest Mistake” People MakeShutterstock
“That's the biggest mistake I find people make. They're just not consistent,” he says. “And then they mostly take on too much.”
Tip 2: Give It 100 PercentShutterstock
His other “incredibly important rule” is “whatever exercise or diet program you go on that you decide to do, you have to be 95 to 100% percent sure you are gonna do it,” he says.
Don’t Set Unrealistic Goals
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There’s one caveat: Don’t set unrealistic goals. “Don't read an exercise book and watch YouTube videos and, and write down this 90-minute routine that you're gonna do four or five times a week,” he says.
Keep It Simple, Short, and ConsistentShutterstock
“Whatever you decide you're gonna do when it comes to eating right or when it comes to exercising, you have to be positive you're gonna do it,” he says. “So my recommendation is to keep it simple, keep it short, and keep it consistent. You can do it.”
Create MomentumShutterstock
He explains that you should “create momentum,” by giving yourself five or 10 minutes a day to exercise. For example, take a 10 minute walk, come back, and do 20 jumping jacks, 10 pushups, hold a plank for 30 seconds. “You're talking about a 15 minute exercise routine and say, I'm gonna do this routine,” he says.
Set Specific Days to ExerciseShutterstock
Also, set specific days that you will exercise. “If I'm not 95% sure I can do that every day, I'm gonna do this routine three days a week, Monday, Wednesday, Friday, 15 minutes,” he says.
You Will See Results in Three to Six MonthsShutterstock
“I'm telling you, in three to six months, you're gonna be a different person. You can do it. You have to be consistent, and you have to be 95 to 100% sure that you're gonna follow through with your exercise and your diet program,” he says.
Bottom Line: Be Consistent and Confident
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“That's the secret to this whole game of being fit and being healthy,” he concludes. “Consistency and being sure you're gonna do it well.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Nutrition & Diet
        She Lost 30 Pounds While Eating These Popular Foods
    

        I Lost 30 Pounds While Eating These High-Protein Foods
    

        Copyright denisehamdan/TikTok
    
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in. 

            
                Breakfast
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

            
                Lunch
            
            
        
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“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

            
                Green Smoothie
            
            
        
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Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says. 

            
                Pre-Workout Snack
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

            
                OxyShred and Pre-Workout
            
            
        
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“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

            
                Protein Bar
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

            
                Dinner
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

            
                Dessert
            
            
        
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“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

            
                RDN Weighs in
            
            
        I'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 PoundsCopyright Tara Collingwood
“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

            
                Try Eating More Vegetables, Expert Says
            
            
        
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“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.
💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week
Nutrition & Diet
        20 Things to Avoid While on Ozempic
    

        20 Things to Avoid While on Ozempic
    

        Shutterstock
    
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

            
                Too Much Sugar
            
            
        ShutterstockAdded sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

            
                Ultra-Processed Foods
            
            
        ​2. Processed FoodsShutterstockUltra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

            
                High-Fat Foods
            
            
        ShutterstockFoods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

            
                Sitting All Day
            
            
        Shutterstock/Prostock-studioStaying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

            
                Not Hydrating
            
            
        ShutterstockDon’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

            
                Too Much Alcohol
            
            
        ​Pro TipsShutterstockAvoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

            
                Be Mindful of Portions
            
            
        ShutterstockOzempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

            
                Be Mindful of Coffee
            
            
        Shutterstock“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

            
                Don’t Skip Meals
            
            
        ShutterstockIt’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating.  “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

            
                Don’t Consider It a Quick Fix
            
            
        ShutterstockOzempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

            
                Same Unhealthy Lifestyle
            
            
        ​Don’t Drink as Much AlcoholShutterstockDon’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

            
                Protect Your Health
            
            
        Most Women on GLP-1s Are Making a Few Common MistakesShutterstockSome doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

            
                Carbonated Beverages
            
            
        ​Soda and Sugary DrinksShutterstockOzempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

            
                Long-Term Goals
            
            
        ShutterstockIf you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

            
                Refined Carbohydrates
            
            
        ​Eat BreakfastShutterstockRefined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

            
                Watch Out For High Fiber
            
            
        ​And Improve Insulin SensitivityShutterstockWhile many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

            
                Junk Food
            
            
        ​Belly Flab Strip Tip: Sugar and Fat Calories Leave Its Mark on Your BodyShutterstockJunk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

            
                Spicy Foods
            
            
        ShutterstockOzempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

            
                Always See a Medical Professional
            
            
        ​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstockOzempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

            
                Fried Foods
            
            
        ​3. Deep-Fried ItemsShutterstockFried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”
💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.
Fitness & Workouts
        Sophie van Oostenbrugge Shares Her Routine
    

        Copyright gainsbybrains/Instagram/Shutterstock
    
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

            
                She Does Multiple Leg Days a Week
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

            
                She Does 8 to 12 Reps of Each Exercise
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

            
                RDLS
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds. 

            
                Sumo Squat with Kettlebell
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

            
                Glute Bridges
            
            
        
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“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

            
                Cable Step Up
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says. 

            
                Seated Leg Curl
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
She sits down at a machine. “Then I did a seated leg curl,” she says.

            
                Core Exercise
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”
💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.
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