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10 Easy Tips for a Fit Summer Body, Courtesy of Denise Austin

The fitness expert, 67, offers easy lifestyle habits to incorporate.

Leah Groth
By Leah GrothJul 12, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Alek Korab
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Leah Groth
By Leah GrothJul 12, 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 Alek Korab
Nutrition & Diet

Do you want to shape up this summer? According to fitness and health expert Denise Austin, who looks half her age at 67, all it takes is incorporating some easy healthy habits into your life. In one of her blog posts, Austin shares her “top 10 fit & sexy summer body tips” to “help you get motivated to exercise and eat right, which in turn will help you sleep better, help to boost your metabolism so you are burning more calories, help keep your energy levels up, and keep you feeling great inside and out - no matter what your age!” she writes.

Get Motivated with Music

Close-up portrait of excited curly tanned girl in trendy sunglasses walking by swimming pool outside. Funny cheerful young woman in headphones enjoying music, while resting outdoor on summer resort.Shutterstock

Use music to your advantage, Austin recommends. “I find music is key to getting motivated, so I love to blast it when I work out! Make a workout playlist, but only allow yourself to listen to your new music when you work out. It’ll give you something to look forward to!” she says.

Give Yourself Non-Food Rewards

Woman put jeans and showing weight loss. Standing next to mirror in bedroom. Dieting, weight loss, eating disorder conceptShutterstock

Reward yourself with something other than food. “Set yourself a goal, maybe a full week of workouts or getting into a pair of pants that have been too small and when you reach that goal you get your reward!” she suggests. This could be buying yourself flowers, lighting a candle, or scheduling “me time.”

Find a Workout Buddy

Two diverse young female friends in sportswear standing together by rings in a gym after a workoutShutterstock

Finding a workout buddy is key, according to Austin. “This really helps me stick with and look forward to my workouts. Every Sunday, I pull out my calendar and call my friends to set up exercise dates for the week. I love that I can stay in shape and stay in touch with friends,” she writes.

Do Some Workout Prep

top view sport wear concept with Gym Outfit, running shoes, smartphone, Sport Sweatband and sport run accessories on black wooden background.Shutterstock

Austin also recommends workout prepping. “Put your workout clothes out the night before so exercising is a no-brainer. This one really works for me, as it's one of the first things I see in the morning!” she says.

Use a Star System

Many parents use star charts to reward kids, which Austin recommends trying for yourself. “Hang a calendar somewhere that you can see it often - on the refrigerator, above your computer - and put a sticker or special mark on the days you work out and eat right. Seeing evidence of your hard work will inspire you to keep it up!” she says.

Make Exercise Part of Your Schedule

Slim fitness young woman Athlete girl doing plank exercise outside. Concept training workout crossfit gymnastics cross fit.Shutterstock

“Pick a time of day that you're going to exercise and stick with it. This way it becomes part of your schedule and makes you feel more committed,” Austin suggests. “It's like an oath to yourself that you won't want to break. Without some planning, your day can easily get ahead of you - that's why I get up early enough to squeeze in a workout in the morning. Then it's done with and I feel great all day!”

Be Accountable

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitnessShutterstock

Accountability is key, according to Austin. “Pick a close friend and e-mail your workout log to her or him each week. When you know someone else is ‘watching,’ you're more likely to stick with your goals,” she says.

Get on Your Workout Gear

Dress the part, says Austin. “Slip on your workout clothes and don't take them off until you sweat. This goes along with tip number 4, but is one of the biggest things I do to stay motivated (yes, even I have trouble at times). The second I wake up, I put on my workout clothes and sneakers because I know that I’d be embarrassed to take them off without squeezing in a workout,” she explains.

Exercise While Watching TV

Home workout - woman exercising in front of a flat screen watching a fitness program or exercising during a TV show lying on a yoga mat in front of the sofa in the living room of a house or apartment.Shutterstock

“TV can be another motivator,” writes Austin. “Record your favorite shows and workout while watching. I love to hop on my trampoline, AirWalker or WalkingPad and watch a favorite show while blasting some calories!! Or use the commercials to do exercise such as squats, crunches, and push-ups.”

Plate Your Food

Close up new white porcelain tableware plates on purple place mats and empty wine glasses ready for dinner. Table settings wait for guests at home or restaurant, artificial potted plant for decorationShutterstock

She also encourages making “healthy foods look more appetizing and thus more satisfying,” by plating them. “Instead of eating yogurt out of the container, put it in a bowl and alternate layers of yogurt and fruit, or make fish and veggies more appealing by adding a garnish of mint or parsley.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

10 Easy Tips for a Fit Summer Body, Courtesy of Denise Austin

Denise_Austin_7
deniseaustin/Instagram
Leah Groth
By Leah GrothJul 12, 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
✓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.

Do you want to shape up this summer? According to fitness and health expert Denise Austin, who looks half her age at 67, all it takes is incorporating some easy healthy habits into your life. In one of her blog posts, Austin shares her “top 10 fit & sexy summer body tips” to “help you get motivated to exercise and eat right, which in turn will help you sleep better, help to boost your metabolism so you are burning more calories, help keep your energy levels up, and keep you feeling great inside and out - no matter what your age!” she writes.

Get Motivated with Music

Close-up portrait of excited curly tanned girl in trendy sunglasses walking by swimming pool outside. Funny cheerful young woman in headphones enjoying music, while resting outdoor on summer resort.Shutterstock

Use music to your advantage, Austin recommends. “I find music is key to getting motivated, so I love to blast it when I work out! Make a workout playlist, but only allow yourself to listen to your new music when you work out. It’ll give you something to look forward to!” she says.

Give Yourself Non-Food Rewards

Woman put jeans and showing weight loss. Standing next to mirror in bedroom. Dieting, weight loss, eating disorder conceptShutterstock

Reward yourself with something other than food. “Set yourself a goal, maybe a full week of workouts or getting into a pair of pants that have been too small and when you reach that goal you get your reward!” she suggests. This could be buying yourself flowers, lighting a candle, or scheduling “me time.”

Find a Workout Buddy

Two diverse young female friends in sportswear standing together by rings in a gym after a workoutShutterstock

Finding a workout buddy is key, according to Austin. “This really helps me stick with and look forward to my workouts. Every Sunday, I pull out my calendar and call my friends to set up exercise dates for the week. I love that I can stay in shape and stay in touch with friends,” she writes.

Do Some Workout Prep

top view sport wear concept with Gym Outfit, running shoes, smartphone, Sport Sweatband and sport run accessories on black wooden background.Shutterstock

Austin also recommends workout prepping. “Put your workout clothes out the night before so exercising is a no-brainer. This one really works for me, as it's one of the first things I see in the morning!” she says.

Use a Star System

Many parents use star charts to reward kids, which Austin recommends trying for yourself. “Hang a calendar somewhere that you can see it often - on the refrigerator, above your computer - and put a sticker or special mark on the days you work out and eat right. Seeing evidence of your hard work will inspire you to keep it up!” she says.

Make Exercise Part of Your Schedule

Slim fitness young woman Athlete girl doing plank exercise outside. Concept training workout crossfit gymnastics cross fit.Shutterstock

“Pick a time of day that you're going to exercise and stick with it. This way it becomes part of your schedule and makes you feel more committed,” Austin suggests. “It's like an oath to yourself that you won't want to break. Without some planning, your day can easily get ahead of you - that's why I get up early enough to squeeze in a workout in the morning. Then it's done with and I feel great all day!”

Be Accountable

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitnessShutterstock

Accountability is key, according to Austin. “Pick a close friend and e-mail your workout log to her or him each week. When you know someone else is ‘watching,’ you're more likely to stick with your goals,” she says.

Get on Your Workout Gear

Dress the part, says Austin. “Slip on your workout clothes and don't take them off until you sweat. This goes along with tip number 4, but is one of the biggest things I do to stay motivated (yes, even I have trouble at times). The second I wake up, I put on my workout clothes and sneakers because I know that I’d be embarrassed to take them off without squeezing in a workout,” she explains.

Exercise While Watching TV

Home workout - woman exercising in front of a flat screen watching a fitness program or exercising during a TV show lying on a yoga mat in front of the sofa in the living room of a house or apartment.Shutterstock

“TV can be another motivator,” writes Austin. “Record your favorite shows and workout while watching. I love to hop on my trampoline, AirWalker or WalkingPad and watch a favorite show while blasting some calories!! Or use the commercials to do exercise such as squats, crunches, and push-ups.”

Plate Your Food

Close up new white porcelain tableware plates on purple place mats and empty wine glasses ready for dinner. Table settings wait for guests at home or restaurant, artificial potted plant for decorationShutterstock

She also encourages making “healthy foods look more appetizing and thus more satisfying,” by plating them. “Instead of eating yogurt out of the container, put it in a bowl and alternate layers of yogurt and fruit, or make fish and veggies more appealing by adding a garnish of mint or parsley.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

How to Get Your “Dream Body by Summer,” Says Maia Henry 

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move_withmaia/Instagram
Leah Groth
By Leah GrothMar 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Getting into shape in time for summer – less than three months away – might seem unrealistic. However, according to a fitness pro and Instagram influencer, it’s actually quite simple. Maia Henry, aka Move with Maia, is famous for sharing everything from diet tips to workouts with her hundreds of thousands of followers. In a recent post, she breaks down a few simple ways you can achieve your “dream body by summer.”

Strength Training, 3X Per Week

First, she says to start by strength training three days a week. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Pilates, 2X Per Week

A young woman in sportswear does Pilates on a reformer, lifting her leg up.Side view.Pilates, a pilates reformer class.Healthy Lifestyle Concept.High quality photoShutterstock

Next, she recommends doing Pilates two days a week. Why is Pilates a good workout? According to the Mayo Clinic there are lots of benefits to the workout, as it “strengthens the body's inner core while increasing its flexibility resulting in improved overall health. It can also promote longer, leaner muscles, injury prevention, relief from stress and back pain, enhanced athletic performance, and heightened mind-body awareness.

Related: 3 Easy Ways to Cut Out Sugar, According to Expert

15-3-15 Treadmill Workout, 5X Per Week

,Running,Treadmill,Health,gym,exercise,workout,fitness.Shutterstock

Now, it’s time for cardio. Get on the treadmill five times a week and do a 15-3-15 – walking for 15 minutes at a 15 incline and speed of 3, encourages Maia.

Stay in a Caloric Deficit

Calories counting , diet , food control and weight loss concept. Calorie counter application on smartphone screen at dining table with salad, fruit juice, bread and fresh vegetable. healthy eatingShutterstock

When it comes to diet, it’s simple: Maintain a caloric deficit diet, she says. Also, “no sweets after 8.” A caloric deficit simply means that in order to lose weight, you need to burn more calories than you consume. To determine your needs, use a calorie calculator.

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Hydration Plus No Booze

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.Shutterstock

Finally, hydration is key, she says. She recommends drinking a gallon of water per day. And, when it comes to booze, only one day of drinking alcohol per week. While exact hydration needs depend on everything from activity level to height and weight, the U.S. National Academies of Sciences, Engineering, and Medicine estimates that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters).

💪🔥Body Booster: If you want to burn more fat by walking and aren’t a fan of speed walking, up your incline and decrease the speed – you will burn just as much, if not more, fat by walking on an incline that speed walking on a flat surface.

Fitness & Workouts

Becky Greenan Shows Off Six-Pack and Reveals Her 10-Minute At-Home “Abs and Core” Workout

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built.by.becky/Instagram
Leah Groth
By Leah GrothApr 16, 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
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to get your abs toned in time for summer? All you need is a pair of free weights and about ten minutes, according to Becky Greenan. The 37-year-old mother-of-two flashes her impressive six-pack during one of her latest at-home workouts, demonstrating a few key moves that help her maintain her flat abs. “Abs & Core 🤘 Grab some light dumbbells and try this out,” she captioned the Instagram post, sharing it with her nearly one million followers on the social media network. Here are the exercises she recommends – and some of her other diet and fitness tips.

Here Is Her “Abs and Core” Workout

Becky_Greenan_built_by_becky9built.by.becky/Instagram

“I’m holding 5lbs each hand. Holding the dumbbells will help with counterbalance during the V sit. Let’s gooo!” she writes in the caption, recommending doing each exercise for 30 seconds and completing the circuit for three sets.

  1. Modified v sit Russian twist
  2. V sit leg crunch
  3. Glute bridge knee drives
  4. Lying knee crunch
  5. Lying flutter kicks

Be Patient

Becky, who has two children, has transformed her body dramatically over 10 years. However, she explains to her followers that it takes patience, a lot of work, and time to do so. “27 years old vs 37 years old with 2 kids,” she wrote in the caption. “My transformation didn’t take me 10 years to see results. But my progress hasn’t been linear either - especially with 2 pregnancies,” she writes.

Be Consistent

Becky_Greenan_built_by_becky4built.by.becky/Instagram

Aside from hard work, consistency is key, says Becky. “One thing I’ve always been is CONSISTENT. I’ve always kept going and I’ve never given up on myself,” she writes in the same post.

RELATED: Stacey Roberts Flashes Abs And Shares Her “Lazy Day” Upper Body Workout

Strength Train

Becky_Greenan_built_by_becky3built.by.becky/Instagram

Becky is a big advocate of strength training over cardio. “If you want to change your body composition by getting lean and adding curves - LIFT WEIGHTS. If you want to build confidence - LIFT WEIGHTS. Cardio isn’t going to give you the shape you’re looking for,” she points out. What are some other reasons to lift weights? The Mayo Clinic adds that strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. It may also help you develop strong bones, manage your weight, enhance your quality of life, manage chronic conditions, and sharpen your thinking skills.

Invest in Resistance Bands and Dumbbells

Becky_Greenan_built_by_becky6built.by.becky/Instagram

According to Becky, all you really need to do an effective workout is resistance bands and dumbbells. Better yet, you don’t have to leave your house. “YES it can be done and it’s what I’ve been doing for years,” she concludes.

Related: This Is Exactly How to Lose Body Fat This Year

Eat a Protein Packed Diet

Basket,Chicken,Eggs,Farm, protein, foodShutterstock

Becky emphasizes the importance of eating protein. She herself consumes “2000ish calories and 120ish protein,” per day. She designs her meals with a balance of carbs, protein and fats. “I usually eat more on lifting days because I’m hungrier,” she explains.

  1. 2 eggs, 2 egg whites and feta toast with butter: 400 calories/25 protein
  2. Apple with peanut butter, protein shake: 450 calories/35 protein
  3. Chicken thigh and leg, sweet potato and broccoli:450 calories/45 protein
  4. Bun with turkey, and orange: 350 calories/15 grams protein
  5. Cucumber salad and cookies: 400 calories

💪🔥Body Booster: Stay consistent with your fitness routine. Never give up on yourself, and keep pushing forward

Fitness & Workouts

Jeanette Jenkins in Workout Gear Shares “Total Body Workout” Even Beginners Can Do At Home

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msjeanettejenkins/Instagram
Leah Groth
By Leah GrothApr 17, 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
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Jeanette Jenkins is working up a sweat – in her exercise clothes. In a new social media post, Pink’s personal trainer shares an at-home workout perfect for those new to exercise. “Total Body Workout!” she exclaimed in the caption of the at-home workout. All you need is a set of light weights – or even no weights at all. Here is everything you need to know about the workout, and a few other tips from the celebrity trainer.

Do 10 to 15 Reps

Jeanette_Jenkins_msjeanettejenkins2msjeanettejenkins/Instagram

Jenkins recommends 10 to 15 reps per exercise. “I’m using 10lbs Dumbbells but if these movements are new for you then I recommend 3-5lbs to start!” she adds. “You can also do it with no weights & it will still be effective!”

Here Are the Exercises

Jeanette_Jenkins_msjeanettejenkins1msjeanettejenkins/Instagram

  1. Side Lunge + Single Arm Press
  2. Squat + Overhead Shoulder Press
  3. Push-Up + Side Plank
  4. Sumo Squat + Upright Row + Medial Delts
  5. Triceps Kickbacks + Single Leg Lift
  6. Reverse Lunge Front Kick + Biceps
  7. Standing Oblique Crunch
  8. Back Row + Back Fly + Back Taps

Pay Attention to Diet

Jeanette_Jenkins_msjeanettejenkins3msjeanettejenkins/Instagram

“Whether you’re looking to burn fat or strengthen your muscles, you must pay attention to your meal plan just as much as your workout plan,” Jenkins explained during an interview with Abbott. “In general, most people don’t understand how many calories they eat in a day or how many calories they should be eating. If you are trying to burn body fat or slim down, you need to have a calorie negative at the end of the day.” The first step? Understanding “what you are eating and how many calories are in your chosen foods,” she claims. “There are 3,500 calories in one pound of fat. If you have a calorie negative of -500 a day, you can achieve a calorie negative of -3500 in a week (7 days) to help you burn off 1 pound of fat. It takes time to learn about the food you put in your body, but it’s necessary, and that knowledge you gain will remain with you for a lifetime. Also, take time to meal prep. Spending an hour at the beginning of your week planning meals will save time and calories.”

Make Sure to Hydrate

Woman's hand opening a bottle with sparkling water with splashes and lot of drops on gray background. Studio photo shooting. Concept of health lifestyleShutterstock

Jenkins also emphasizes the importance of being well-hydrated before, during and after exercise. “It would be best if you started well-hydrated before you even get moving. Signs like dark urine color will tell you that you need to up your fluid intake before hitting the gym. During a workout, we activate our sweat glands to help cool down the body, which depletes our internal water levels. Dehydration occurs when fluid losses exceed fluid consumed through both foods and drinks. It can impact everything from athletic performance and muscle recovery to mood, alertness, concentration and short-term memory,” she told Abbott.

RELATED: I Dropped 15 Pounds in 2 Months with the 90-30-50 Diet

Don’t Dread Diet and Exercise

Jeanette_Jenkins_msjeanettejenkins5msjeanettejenkins/Instagram

“Lastly, don’t look at exercise and diet as something to dread,” says Jenkins. “Healthy living and moving your body are a way of life and don’t happen overnight. Most importantly, don’t forget a positive attitude. It will set you up for long-term success.” And if you enjoyed this article, don't miss This Is Exactly How to Lose Body Fat This Year.

💪🔥Body Booster: If you are new to exercise, start with light weights and work your way up to heavier ones to avoid injury.

Fitness & Workouts

TV Host Shares 6 Tips to Get in the Best Shape of Your Life

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Leah Groth
By Leah GrothJan 05, 2025
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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✓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 become the best version of yourself in 2025? Maggie Jackson is a lifestyle journalist on KTLA 5 News whose mission is “helping busy mamas find joy with easy (and kinda healthy) life hacks.” In a new social media post, she reveals exactly how she got into the best shape of her life in 2024. Looking forward to a stronger and healthier 2025! If you’re struggling with your health or weight, my best advice is to be KIND to yourself and SIMPLIFY your routine,” she writes in the post, revealing her recommendations.

Focus on Adding Instead of Restricting

Her first recommendation? Focus on adding instead of restricting. “Restricting sucks, in my opinion. Not only is it not fun to have to say ‘no’ to your favorite dessert at a party, but I’ve rarely seen restrictions work as a long-term solution for anyone. Sure, you can remove all bread products for a couple of months and lose some pounds, but what happens when you want to eat bread again? How sad is it when your child wants to bake their favorite bread recipe with you?” she writes in her post. “Instead, I like to focus on adding more good into my diet so it cancels out the bad. I eat so much protein and veggies that there’s not much room for carbs and sugar. If I prioritize eating for my well-being first, I don’t feel so bad about having a few bites of bread or dessert.”

RELATED: 7 Science-Backed Tips That Maximize Weight Loss Results on Semaglutide

Move Your Body Daily

Next, move your body every day. “Let’s face it, busy working parents don’t always have the time to squeeze in a full workout every day. But, I decided I’d never let that be my excuse for being sedentary. I move almost every single day in some way. While I wish it was a 30-50 minute workout every day, some days it’s simply a walk around my block, a 15-minute yoga video, or sprints up and down my staircase while cooking dinner,” she writes in the post.

Follow the 80/20 Rules

Her next recommendation? “Eat by 80/20 rule,” she says. “To piggyback off #1, I use the 80/20 rule as a guide for eating every day to keep me focused. I can’t imagine being extremely restrictive, but I also don’t want to overindulge. I LOVE chocolate and eat it almost every day. But, I stick to the 80/20 rule and only eat a small square or two a day rather than lots of chocolate throughout the day on top of other less healthy food decisions.”

Cook and Eat Homemade Meals

Number four? “Eat fresh homemade meals 90% of the time,” she recommends. “Cooking and preparing our family’s meals keeps our health on track. I love that I know exactly what ingredients are in our meals (and we save money cooking at home!). Every Sunday, I prepare a meal calendar for the week to simplify our breakfast, lunch, and dinner routines.”

RELATED: Expert Reveals 5 High-Protein Swaps That Double Protein Per Calorie

Do Pilates, HIIT, Weights, Running

The type of exercise you do matters. “Incorporate Pilates, HIIT, weights & running,” Jackson suggests. “These are the workouts that I’ve found to be most effective for my body and the time I have available to work. I’m obsessed with @solidcore!”

Listen to Your Body

And last but not least? “Listen to your body!” she writes. “The most important! Take time to connect to yourself and understand what you need to be your happiest, healthiest self. If you’re recovering from the flu, it’s okay to lie down all day. If your muscles are sore, take a day to stretch instead of trying a new HIIT class. Love your body! These photos were taken after 5 days of no workouts from being sick!” And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Fitness & Workouts

Coach Reveals 3 Habits to Lose 7 Lbs in 8 Weeks

lauren simpson
Copyright laurensimpson/Instagram
Leah Groth
By Leah GrothJan 30, 2025
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:
✓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 lose almost one pound weekly for 8 weeks? It’s doable, without having to make significant changes, according to one fitness pro. Lauren Simpson is a fitness trainer and influencer with over 1.8 million Instagram followers. In a new social media post, she reveals exactly how she is achieving her goal of losing 7 pounds in the next 8 weeks. “Here’s exactly what I’ll be doing,” she writes.

Get Into a Calorie Deficit

The first topic to tackle is nutrition. She plans on consuming 1,650 calories and 132g protein per day. “I definitely embraced the foods over the festive season, so I'm looking forward to tidying my diet up now. 80% whole foods/ 20% soul foods. Tracking my intake so I keep accountable & have more data to then be able to make changes,” she writes. “I’m excited to be entering my first structured calorie deficit phase since having a baby!”

Strength Train

Next, she will be doing strength training workouts. “Aiming for 3-5 days a week weights training. Mum life means being able to adjust & be okay that things aren’t going to be 100% to plan. May introduce cardio later…will see how my body responds,” she says.

Walk

And you will also find her walking. Her daily step goal is 6,000. However, many experts recommend 10,000 for weight loss. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

She Lifts Heavy Weights

In an interview with Simply Shredded, Lauren revealed she is “passionate” about the gym. “That’s when I decided to dedicate more time to getting stronger and developing my overall physique and I made the switch from being a ‘cardio bunny’ to lifting heavy weights! During that time, I would go on social media to look at girls who competed in Fitness competitions,” she said.

She Does Minimal Cardio

“A workout routine focusing primarily on weight training with minimal to no cardio works best for me. My style of training is a cross between powerlifting and bodybuilding. I am an ectomorph body type and I find it quite hard to maintain muscle mass. Lifting heavy has really helped to stimulate my overall muscle growth, particularly with my lower body,” she added to the publication

She Counts Macros

Lauren elaborated on her diet to Simply Shredded. “I follow a blended approach between macros and clean eating,” says Lauren. “I know my exact macros and I have a clean meal plan to hit these macros. When planning my meals, I also keep things like nutrient timing in mind too especially around my workouts.”

Here Is What She Eats in a Day

Here is what Lauren eats in a day

  • Meal 1: 5 ounces Egg Whites, 3 ounces Oats and 1 tablespoon Honey
  • Meal 2: 1 scoop Protein and 1 cup Blueberries
  • Meal 3: 3 ½ ounces Barramundi and 9 ounces Sweet Potato
  • Meal 4: 2 ½ ounces Chicken Breast, 5 ounces Mixed Vegetables and 1 ½ ounces Walnuts
  • Meal 5: 3 ½ ounces Turkey Mince, 3 ½ ounces Pumpkin, ¼ cup Baby Spinach Leaves and 2 ounces Avocado
  • Meal 6: 1 scoop Protein and ¼ cup Almonds.

She Keeps No Sweets in the House

“Sushi and sweet potato fries are my current obsession! I often crave sweet things, so to handle those cravings, I simply do not keep any sweets in the house! (Laughs) I remove all temptations and I save the sweets for when I go out on a ‘cheat night,’” says Lauren. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Signs Your Body Needs More Protein

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Christopher Roback
By Christopher RobackJan 29, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

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Are you experiencing unexplained fatigue, brittle nails, or slow-healing wounds? Your body might be waving red flags about protein deficiency. Dr. Jin W. Sung, a prominent health expert with nearly 500,000 YouTube subscribers, reveals seven critical signs that could indicate you're not getting enough protein. Understanding these signals could be the key to unlocking better health, stronger immunity, and improved overall wellness. Read on to discover if your body is trying to tell you something important.

The Hidden Language of Protein Deficiency: 7 Warning Signs

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"Most people don't realize how many different ways their body signals protein deficiency," says Dr. Sung. These seven key signs can help you identify if you're getting enough protein in your diet. Pay attention if you experience any of these symptoms, especially in combination.

Sign #1: Struggling to Build or Maintain Muscle

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"Muscle loss or inability to gain muscle despite working out is a major red flag," warns Dr. Sung. If you're hitting the gym regularly but not seeing results, or noticing muscle weakness despite regular activity, your protein intake might be insufficient. For optimal muscle health, Dr. Sung recommends 1.2 to 1.4 grams of protein per kilogram of body weight daily, with athletes needing up to 2 grams per kilogram.

Sign #2: Brittle Hair and Weak Nails

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Notice your hair breaking easily or nails becoming increasingly brittle? Dr. Sung explains that these changes often signal protein deficiency, as hair and nails are primarily made of protein. Regular monitoring of your protein intake is crucial for maintaining strong, healthy hair and nails.

Sign #3: Slow-Healing Wounds

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"When you get a cut and it doesn't heal well or in the expected time frame, that's a clear sign," Dr. Sung notes. Protein plays a crucial role in tissue repair and wound healing. If small cuts or bruises take longer than usual to heal, your body might need more protein to support its repair processes.

Sign #4: Weakened Immune System

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"These people will be more prone to infection or become currently sick," Dr. Sung explains about protein-deficient individuals. If you're catching every cold that comes around or infections seem to linger, your immune system might be struggling due to inadequate protein intake.

Sign #5: Sleep Issues and Mood Changes

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Experiencing anxiety, depression, or insomnia? According to Dr. Sung, these could be unexpected signs of protein deficiency. Studies show that protein is essential for producing neurotransmitters that regulate mood and sleep patterns.

Sign #6: Bone Health Concerns

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"People don't realize it's not just calcium and minerals in the bone. There's protein amino acids too," Dr. Sung emphasizes. If you're concerned about bone density or have been diagnosed with osteoporosis, increasing your protein intake might be crucial for maintaining bone health.

Sign #7: Constant Hunger and Cravings

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While not directly quoted by Dr. Sung, research shows that inadequate protein intake can lead to increased hunger and cravings. Dr. Sung's recommended protein intake of 1.2 to 1.4 grams per kilogram of body weight can help maintain satiety and reduce unnecessary snacking.

Understanding Your Protein Needs

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Dr. Sung breaks down the numbers clearly: "A 150-pound person needs at least 81.6 to 95.2 grams of protein per day for optimal health." For those with health challenges, he recommends increasing intake to 1.6 grams per kilogram of body weight, while athletes might need up to 2 grams per kilogram.

How to Check for Protein Deficiency

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"Simple tests like CBC with CHE can show you if you have protein deficiencies," explains Dr. Sung. Key markers include BUN (should be 10-16), globulin (2.4-2.8), and hemoglobin levels. If you're experiencing any of the seven signs, consider asking your healthcare provider about these tests.

Solutions for Better Protein Absorption

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Dr. Sung emphasizes that it's not just about eating more protein – it's about proper absorption too. "If you have hypochlorhydria or low stomach acid issues, you definitely want to increase hydrochloric acid along with some digestive enzymes to break down your protein appropriately," he advises. Consider protein-rich diets like ketogenic, paleo, or carefully planned vegetarian diets, depending on your specific needs and restrictions. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 High Protein Breakfasts to Shed Fat

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Leah Groth
By Leah GrothJan 29, 2025
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Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you want to lose weight but aren’t sure what to eat for breakfast? Keith Ozment is a fitness and weight loss coach specializing in helping people over 30 “repair metabolism, build muscle & burn fat!” he writes in his Instagram bio. In a new social media post, he unveils a handful of breakfast ideas to jumpstart your weight loss. “5 high protein breakfast ideas to eat when you want to shed fat & build muscle,” he writes on Instagram. “🔥MELT BODY FAT🔥These are some of my favorite breakfast options I use to shed body fat and build muscle!” he continues. “When it comes to losing weight and building muscle, it’s crucial you are in an efficient calorie deficit and consuming adequate protein.”

Greek Yogurt Cereal Bowl

Ingredients:

  • 300-400g nonfat Greek yogurt (FAGE brand)
  • 1/4 cup berries
  • 1 cup Premier or Ghost protein cereal.

Macros:

  • Calories: ~400
  • Protein: ~50g
  • Carbs: ~30g
  • Fat: ~5g.

Egg & Cheese McMuffin

Ingredients:

  • 1 Thomas English muffin
  • 1 whole egg + 2 egg whites
  • 1 slice fat-free cheese
  • Optional: 1-3 slices of Canadian bacon

Macros:

  • Calories: ~350-400
  • Protein: ~35-40g
  • Carbs: ~30g
  • Fat: ~10g.

Avocado Toast and Berries with Honey

Ingredients:

  • 1 slice high-protein bread @dohjoybread
  • 1/4 avocado
  • 3 large egg whites + 1 whole egg.
  • 1/4 cup mixed berries
  • 1 tsp honey

Macros:

  • Calories: ~400
  • Protein: ~35g
  • Carbs: ~27g
  • Fat: ~14g.

Breakfast Smoothie

Ingredients:

• 1 scoop of whey protein

• 1/2 cup Greek yogurt

• 1/2 frozen banana

• 1 tbsp peanut butter

• 1/2 cup unsweetened almond or Fairlife milk

Macros:

• Calories: ~400

• Protein: ~40g

• Carbs: ~22g

• Fat: ~12g.

Overnight Oats

Ingredients:

  • 1/2 cup rolled oats
  • 1 scoop whey protein
  • 1/2 cup unsweetened almond milk
  • 1 tbsp peanut butter
  • 1/4 cup Greek yogurt

Macros:

  • • Calories: ~450
  • • Protein: ~39g
  • • Carbs: ~33g
  • • Fat: ~10g.

He Recommends the 40-30-20 Method, First Starting Your Day with 40 Grams Protein

In another post, he touts the benefits of the 40-30-20 Method. “Start your day with 40g of protein. A breakfast smoothie with protein powder, berries, and almond milk or overnight oats with Greek yogurt and protein powder are great options,” he writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Next, Walk for 30 Minutes

“Walk for 30 minutes daily. Split it into two 15-minute sessions if needed. Walking boosts metabolism, reduces stress, and aids fat loss,” he says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Finally, Lift Weights for 20 Minutes

“Dedicate 20 minutes to weightlifting 3-4 days a week,” he adds. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Here Is the Workout Split He Recommends

He goes on to reveal a simple 4-day split:

Day 1: Upper Body Push

  1. • Push-Ups or Chest Press (3x12)
  2. • Dumbbell Shoulder Press (3x10-12)
  3. • Tricep Dips or Overhead Extensions (3x12)

Day 2: Lower Body

  1. • Goblet Squats (3x12)
  2. • Romanian Deadlifts (3x10-12)
  3. • Glute Bridges or Step-Ups (3x12/leg)

Day 3: Upper Body Pull

  1. • Bent-Over Rows (3x12)
  2. • Pull-Ups or Lat Pulldown (3x10-12)
  3. • Bicep Curls (3x12)

Day 4: Full Body + Core

  1. • Deadlifts (3x12)
  2. • Dumbbell Clean and Press (3x10)
  3. • Plank Holds (3x30-60 sec).

And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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