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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@celebwell.com.

10 Proven Ways to Conquer Your Exercise Struggles

Getting yourself to workout is easier than you think.

Leah Groth
By Leah GrothMay 25, 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
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Leah Groth
By Leah GrothMay 25, 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
Fitness & Workouts

Are you struggling to exercise? You aren’t alone. Many people have difficulty getting to the gym or motivating once they are there. However, there are many things you can do to maximize your chances of getting a good workout. Here are ten proven ways to conquer your exercise struggles, from expert tips to research-based hacks.

Set Realistic Goals

Goals,Memo,Written,On,A,Notebook,With,Woman,Hand,PenShutterstock

Sara Haley, American Council on Exercise (ACE) certified trainer and instructor, recommends starting by setting realistic goals. “The smaller, the better, or underestimate so you set yourself up for success,” she says. “For instance, if you want to lose 10 pounds, set your goal for 7 to 8 pounds. That way, when you lose 5, you don’t feel so bad.”

Force Yourself to Exercise

Fitness workout at home. Healthy fit young woman doing triceps dips exercise in the living room.Shutterstock

Make yourself exercise, no matter what. “Stop waiting to feel motivated,” Haley encourages. “Sometimes you just have to make yourself.”

Do Something You Enjoy

Millennial black couple doing lateral flexion exercise, working out together at home during coronavirus quarantine. Pretty young lady and her boyfriend making side bending pose, panoramaShutterstock

If you hate running, then find another workout that sparks joy, says Haley. “Do something you actually enjoy,” she encourages. “The more you like the movement, the more likely you are to do it more often.”

RELATED:20 Weight Loss Myths Debunked by Nutritionists

Be Accountable

Concentrated beautiful young sportswoman doing plank exercise on mat in gymShutterstock

Having an accountability buddy helps ensure you do what you say you are going to do. “Accountability is everything. If you share your goals with someone you love, you are more likely to carry them out,” explains Haley.

Give Yourself Grace

Beautiful,Fitness,Athlete,Woman,Drinking,Water,After,Work,Out,ExercisingShutterstock

Haley also recommends giving yourself a little grace. “You are going to have your ups and downs. We all do. Forgive yourself and keep moving forward,” she says.

Don’t Compare Yourself to Others

Fitness,,Man,And,High,Five,At,The,Gym,For,Exercise,Shutterstock

One of the most discouraging things you can do is compare yourself to others, says Risa Sheppard, Master Pilates trainer and creator of The Sheppard Method. “We all come with our own insecurities and expectations. Everyone is built differently and has a different background in fitness, and although they appear to have it all, believe me, they do not. So do as best as you cannot to compare or attempt to try an exercise just because the person next to you looks great doing it. Know that you are doing this for yourself and no one else,” she continues. No one is perfect, and neither are you. Just do the best you can and leave at that.”

RELATED:10 Reasons to Start Walking for Easy Weight Loss

Trick Yourself

Woman doing a workout with dumbbells at the gymShutterstock

Soraya (@project.s.lifestyle), a weight loss coach and TikTok influencer with a massive following on social media, revealed one of her workout hacks in a viral video. When she doesn’t feel like working out, she sets a goal for just 10 minutes of exercise. However, once she gets to the gym and hits the 10-minute mark, she tells herself “I’ll do one more thing and then I’ll leave,” she says. “45 minutes later I finish my whole workout.”

Make a Playlist

Young woman taking a break from exercise outdoors. Fit young female athlete stopping for rest while jogging along the river.Shutterstock

If you have trouble staying motivated at the gym, put together a heart-pumping playlist of your favorite tunes. Studies show that faster-paced music tends to help improve athletic performance when a person engages in low-to-moderate level exercise, either by increasing distance traveled, pace, or repetitions completed.

Treat Yourself

Beautiful young woman relaxing in Finnish saunaShutterstock

Another way to get motivated to hit the gym? Incentivize yourself. Do you love a good steam room or sauna session? Join a gym where you can unwind after your workout. Or, set a weekly goal, and if you achieve it, treat yourself to your favorite dessert or drink. Studies show that incentives can work when it comes to getting yourself to exercise.

RELATED:15 Amazing Ideas to Start Losing Weight Before Summer

Watch a Show or Talk to a Friend

Group of Six Athletic People Running on Treadmills, Doing Fitness Exercise. Athletic and Muscular Women and Men Actively Workout in the Modern Gym. Sports People Workout in Fitness Club. Side ViewShutterstock

While the idea of spending 30 minutes on the treadmill might seem boring, make it more fun by adding an activity to the mix. Whether that is catching up on your favorite Netflix series or chatting with a friend on the phone or right next to you, if you are enjoying yourself, the time will pass by more quickly.

💪🔥Body Booster: Try a workout that you actually enjoy. The more you like it, the more likely you are to do it more often.

walkingweight loss

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Fitness & Workouts

10 Proven Ways to Conquer Your Exercise Struggles

Lazy,Unmotivated,Of,Girl,Lying,Rest,At,Home,In,Living
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Leah Groth
By Leah GrothMay 25, 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.

Are you struggling to exercise? You aren’t alone. Many people have difficulty getting to the gym or motivating once they are there. However, there are many things you can do to maximize your chances of getting a good workout. Here are ten proven ways to conquer your exercise struggles, from expert tips to research-based hacks.

Set Realistic Goals

Goals,Memo,Written,On,A,Notebook,With,Woman,Hand,PenShutterstock

Sara Haley, American Council on Exercise (ACE) certified trainer and instructor, recommends starting by setting realistic goals. “The smaller, the better, or underestimate so you set yourself up for success,” she says. “For instance, if you want to lose 10 pounds, set your goal for 7 to 8 pounds. That way, when you lose 5, you don’t feel so bad.”

Force Yourself to Exercise

Fitness workout at home. Healthy fit young woman doing triceps dips exercise in the living room.Shutterstock

Make yourself exercise, no matter what. “Stop waiting to feel motivated,” Haley encourages. “Sometimes you just have to make yourself.”

Do Something You Enjoy

Millennial black couple doing lateral flexion exercise, working out together at home during coronavirus quarantine. Pretty young lady and her boyfriend making side bending pose, panoramaShutterstock

If you hate running, then find another workout that sparks joy, says Haley. “Do something you actually enjoy,” she encourages. “The more you like the movement, the more likely you are to do it more often.”

RELATED:20 Weight Loss Myths Debunked by Nutritionists

Be Accountable

Concentrated beautiful young sportswoman doing plank exercise on mat in gymShutterstock

Having an accountability buddy helps ensure you do what you say you are going to do. “Accountability is everything. If you share your goals with someone you love, you are more likely to carry them out,” explains Haley.

Give Yourself Grace

Beautiful,Fitness,Athlete,Woman,Drinking,Water,After,Work,Out,ExercisingShutterstock

Haley also recommends giving yourself a little grace. “You are going to have your ups and downs. We all do. Forgive yourself and keep moving forward,” she says.

Don’t Compare Yourself to Others

Fitness,,Man,And,High,Five,At,The,Gym,For,Exercise,Shutterstock

One of the most discouraging things you can do is compare yourself to others, says Risa Sheppard, Master Pilates trainer and creator of The Sheppard Method. “We all come with our own insecurities and expectations. Everyone is built differently and has a different background in fitness, and although they appear to have it all, believe me, they do not. So do as best as you cannot to compare or attempt to try an exercise just because the person next to you looks great doing it. Know that you are doing this for yourself and no one else,” she continues. No one is perfect, and neither are you. Just do the best you can and leave at that.”

RELATED:10 Reasons to Start Walking for Easy Weight Loss

Trick Yourself

Woman doing a workout with dumbbells at the gymShutterstock

Soraya (@project.s.lifestyle), a weight loss coach and TikTok influencer with a massive following on social media, revealed one of her workout hacks in a viral video. When she doesn’t feel like working out, she sets a goal for just 10 minutes of exercise. However, once she gets to the gym and hits the 10-minute mark, she tells herself “I’ll do one more thing and then I’ll leave,” she says. “45 minutes later I finish my whole workout.”

Make a Playlist

Young woman taking a break from exercise outdoors. Fit young female athlete stopping for rest while jogging along the river.Shutterstock

If you have trouble staying motivated at the gym, put together a heart-pumping playlist of your favorite tunes. Studies show that faster-paced music tends to help improve athletic performance when a person engages in low-to-moderate level exercise, either by increasing distance traveled, pace, or repetitions completed.

Treat Yourself

Beautiful young woman relaxing in Finnish saunaShutterstock

Another way to get motivated to hit the gym? Incentivize yourself. Do you love a good steam room or sauna session? Join a gym where you can unwind after your workout. Or, set a weekly goal, and if you achieve it, treat yourself to your favorite dessert or drink. Studies show that incentives can work when it comes to getting yourself to exercise.

RELATED:15 Amazing Ideas to Start Losing Weight Before Summer

Watch a Show or Talk to a Friend

Group of Six Athletic People Running on Treadmills, Doing Fitness Exercise. Athletic and Muscular Women and Men Actively Workout in the Modern Gym. Sports People Workout in Fitness Club. Side ViewShutterstock

While the idea of spending 30 minutes on the treadmill might seem boring, make it more fun by adding an activity to the mix. Whether that is catching up on your favorite Netflix series or chatting with a friend on the phone or right next to you, if you are enjoying yourself, the time will pass by more quickly.

💪🔥Body Booster: Try a workout that you actually enjoy. The more you like it, the more likely you are to do it more often.

Fitness & Workouts

Boost Your Ozempic Results With This Quick 10-Minute Workout

Happy,Athletic,Couple,Flexing,Muscles,Working,Out,gym,exercise,health,fitness
Shutterstock
Leah Groth
By Leah GrothApr 20, 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
✓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.

Just because you are taking Ozempic and losing weight fast doesn’t mean you have an excuse to skip the gym – especially because adding a little exercise can help maximize your results. “Ozempic and other weight loss medications effectively result in decreased appetite and slowing down digestion. As a natural result of this, weight loss will occur,” explains David Chesworth, Program Director and Exercise Physiologist (ACSM-CEP) at Hilton Head Health. He explains that weight is lost by putting your body into a caloric deficit, which is where the “eat less – move more” saying comes from. “And while you might burn 300 to 500 calories during an intense workout, it is super easy to find yourself consuming a 300 to 500 calorie, unhealthy snack. As the old saying goes, ‘You can’t outrun a poor diet.’” he adds. One of the great things about Ozempic is that it helps you feel satisfied while eating less. Read on to learn more and discover a 10-minute workout to help maximize the results of Ozempic.

1. ”Exercise Is Still a Key Ingredient”

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

While Ozempic and other weight loss medications can directly impact weight loss, “exercise is still a key ingredient to maximally achieving your health and weight management goals,” says Chesworth. “Exercise acts as a nice supplement, or ‘boost,’ to any diet and weight loss strategy. Exercise leads to a healthier heart, stronger bones, muscles, and joints, and improved levels of energy and mood.”

“Any activity that you enjoy and can see yourself doing long term” is a good option, says Chesworth, as “consistency is more powerful than intensity.” He suggests finding activities that you enjoy, “or at least, don’t totally hate and do those activities.”

Related: 10 Foods You Should Eat Every Day For Your Best Body

2. Implement a Balance of Exercises

Training,Cycling,Machines,cardio,bike,gym,fitness,exercise,workoutShutterstock

However, he does recommend a little structure and guidance when it comes to creating a workout to go along with Ozempic. “Be sure to implement a balance of cardio, strength, and flexibility training,” he says. He recommends three to five days a week of moderate to vigorous heart rate-related exercise or five to seven days a week of light to moderate heart rate-related exercise.

3. Challenge Your Muscles

Cooldown,Stretching,Legs,,Run,running,joggingShutterstock

For strength training, he suggests doing two to four days a week of challenging all the major muscle groups – legs, back, chest, arms, core, and shoulders. “You could break this up into upper body days and lower body days,” he says. Or, you can do two to four full body training days. As for flexibility, aim to get three to seven days per week of stretching the full body. Stretching could also be implemented for five to 10 minutes at the end of your strength and cardio workouts. “If you are just getting started and coming from doing nothing, don’t overwhelm yourself by doing too much,” Chesworth says. “Start simple and start realistic. There is no shame in starting with one to three days a week of any type of exercise and using the above guidelines as a compass to move towards as your habits get better and stronger.”

4. Don’t Be Afraid to Hire a Trainer

,Fitness,Sporty,Female,Exercising,Pulldown,Personal,Trainer,exercise,gym,workoutShutterstock

If you have no idea where to begin, hiring a personal trainer is always a great option to find activities personalized to you, he adds. “Here at Hilton Head Health, we help people every week in that same situation who don’t know where to begin with their fitness and nutrition lifestyle goals. There are also virtual resources that exist out there, such as our H3 at Home coaching program with follow-along workout videos with modifiable exercises and virtual health coaches to keep you accountable to your goals.”

Related: I Lost 20 Pounds in 4 Months With These 4 Effortless Changes

5. 20-Minute Workout

Muscular,Athletic,Fit,Man,squats,fitness,workout,exerciseShutterstock

Cheworth offers a sample workout – that will only take you 10 to 20 minutes – to help maximize the results of Ozempic.

  • Walk 100 yards
  • 20 squats
  • Walk 100 yards
  • 20 side steps
  • Walk 100 yards
  • 20 calf raises
  • Walk 100 yards
  • 0:30 hamstring stretch
  • 0:30 calf stretch
  • 0:30 chest stretch
  • 0:30 back stretch

💪🔥Body Booster: Taking Ozempic or another weight loss drug will help you lose weight. But doing a combination of weight training, cardio, and stretching, for less than 20 minutes per day, can help you maximize your weight loss results.

Fitness & Workouts

13 Steps to Sustainable Fat Loss

Nikolai Puchlov
By Nikolai PuchlovMay 02, 2024
Nikolai Puchlov
Nikolai was trained by renowned kettlebell experts and has since founded the Seattle Kettlebell Club, turning it ...
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FACT CHECKED BY Leah Groth
✓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.

After years of coaching clients and navigating my own fitness journey, I've stumbled upon a few truths. While there are some basic principles to follow, the real magic happens when you approach your goals with the curiosity and openness of a kid in a candy store. Here are key secrets to sustainable fat loss.

Figure Out Why Past Attempts Didn’t Work

Tired woman having rest after workout. Tired and exhausted female athlete sitting on floor at gym with a water bottle.Shutterstock

Take a look back at your past attempts. Jot down what worked, what didn't, and why. "One of the most common pitfalls is overestimating your fitness level, which often leads to pushing yourself too hard, too soon," says the NIFS. "You might expect immediate results and attempt exercises that your body isn't ready for, causing discouragement and soreness. Solution: The key is to start where you are now. Don't rush into intense workouts. Understand that it takes time to see significant results. Begin with a routine that's manageable for your current fitness level. Try working out for 30 minutes, three times a week, and gradually increase intensity as your body adapts. Remember, some soreness is normal, but don't let it discourage you."

Focus on How You Feel, Not How You Look

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Shift your focus from how you look to how you feel. Start tracking your mood because, believe it or not, it's a game-changer

Celebrate Non-Number Victories

A beautiful girl and her well-built boyfriend are greeting each other with a high-five. They are happy to see each othr in the gym. Young people are ready to start their workout.Shutterstock

Forget the scale for a second and celebrate victories that don't involve numbers. Clearer skin, extra energy, you name it. Start small with one achievable goal, whether it's slowing down your eating or getting more movement in your day.

Change Your Relationship with Food

Image of happy excited young friends loving couple chefs on the kitchen eat tasty pasta.Shutterstock

Slow down, savor each bite, and really taste it. Don't snack on your feet or while driving. "Remember how good your first taste of ice cream is each summer? Mindful eating can give you that positive feeling year-round — and, as an added bonus, you can achieve satisfaction through smaller portions," says the Cleveland Clinic.

Find Fun Workouts

,Fit,Woman,In,Gym,happy,exercise,workout,smile,fitnessShutterstock

Find workouts that feel like playtime. "Exercise can help prevent excess weight gain or help you keep off lost weight. When you take part in physical activity, you burn calories. The more intense the activity, the more calories you burn," says the Mayo Clinic. "Regular trips to the gym are great, but don't worry if you can't find a large chunk of time to exercise every day. Any amount of activity is better than none. To gain the benefits of exercise, just get more active throughout your day. For example, take the stairs instead of the elevator or rev up your household chores. Consistency is key."

Exercise Outdoors

Woman,Practicing,Warrior,Yoga,Pose,Outdoors,Over,Sunset,Sky,.Shutterstock

On that note, exercise outside when possible. “Many people feel a lot of tension about working out, losing weight and lowering their blood pressure,” she explains. “Outdoor exercise is enjoyable and feels more like play than a chore,” ShaNay Norvell, a certified fitness instructor who leads classes at Cancer Wellness, tells Piedmont Health. And…

Try Morning Workouts

Young sportive woman getting ready to start running workout - Athlete running outdoors at sunset - Attractive girl making sport to lose weight and stay fitShutterstock

Studies have shown that for many people (though not 100%), morning workouts can contribute to fat loss more than the same workout performed in the afternoon.

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

Get More Sleep

Young woman waking up in the morning in the bed in the bedroomShutterstock

Sleep is crucial, folks. Like, seriously crucial. So prioritize it like a tired toddler. "Without enough sleep, people tend to overeat and choose unhealthy foods. Sleep deprivation affects the body’s release of ghrelin and leptin, two neurotransmitters that tell the brain when to consume calories. People who are sleep deprived are more drawn toward high-calorie foods. Chronic sleep loss has been linked to having a larger waist circumference, and an increased risk of obesity," says the Sleep Foundation.

Schedule Your Workouts

Workout,Training,Exercise,Plan,And,Daily,ScheduleShutterstock

Schedule your workouts. Sign up for a class in advance, plan to meet someone, or just write it on your calendar.

Continue Making Small Changes

Portrait of fit young woman with kettlebell weights in the park. Fitness woman training with weights in park.Shutterstock

Change is part of the game. Avoid plateaus by planning small changes to your routine in advance. "To begin, walk just 10 minutes a day. You can wake up 10 minutes early and begin your day with a walk, or do it during your lunch break for a midday jolt, or grab a family member after dinner for an evening stroll. Eventually, you can do all three, and you’ll have your 30 minutes of moderate daily exercise," says UT Southwestern.

Consult with an Expert

Shot of a muscular young woman in sportswear working out with personal trainer at the gym. She is pumping up her biceps muscule with heavy weight.Shutterstock

Look to an expert for how, but ultimately you want to take care of your body by training cardio, strength, and mobility. Add some kettlebells with your yoga or bicep curls.

Track Your Progress

Fit woman talking to her trainer at the gym.Shutterstock

Track your progress, however small. "Benefits of regularly tracking your fitness journey can include keeping your goals in sight and your accomplishments in perspective. It also helps you to become more mindful of why you are taking on regular exercise," writes Lauren Kelsheimer in NIFS for Fitness.

RELATED: Andrea Simulus Flaunts 6-Pack and Reveals 5 Reasons Why You Don’t Have One Yet

Set a Goal

Goals,Memo,Written,On,A,Notebook,With,Woman,Hand,PenShutterstock

Start with a goal, and make one right now. “Set small, attainable goals. Strive to reach each goal one at a time, so you are not overwhelmed, and you can keep yourself motivated!” Kali Aloia, Registered Dietitian, tells the Washington Health System.

Fitness & Workouts

10 Workout Secrets I've Learned After Years as a Personal Trainer

Kat Best, nasm-cpt, ntp, bchn
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.
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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 You

,Fitness, lunges, workout, gym, exercise, instructor, personal, trainerShutterstock

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-Negotiable

,Brunette,Waking,Morning,,Stretches,sleep,bed,bedroom,wake,up,yawn,sleepingShutterstock

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 Crucial

,High,Protein.,Healthy,Eating,,Diet,meat,chicken,steak,beef,fish,salmonShutterstock

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

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’t

Strong,Fitness,,Gym,,Dumbbell,Teamwork,Training, push,up, muscle, weights,Shutterstock

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 Growth

Kettlebell,Training,Gym,weights,training,exercise,Shutterstock

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 Progress

,,Muscular,Girl,,Pull,ups,Exercise,Gym,fitness,exerciseShutterstock

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 Factor

Female,Workout,,Fitness,Training,stretch,stretching,exerciseShutterstock

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 Away

Woman,Working,Laptop,Headache,Back,pain,sore,hurtShutterstock

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 Environment

Fitness,,Sport,,Training,,Gym,squat,trainer,fitness,exerciseShutterstock

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 Trainer

kat-best-foodKat 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.

Fitness & Workouts

I Lost 66 Pounds Without Leaving My House with These Fitness Tips

lucy_lismore_fitness22
lucy.lismore.fitness/Instagram/YouTube
Leah Groth
By Leah GrothAug 14, 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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Do you want to lose weight but aren’t sure where to start with your exercise routine? Lucy Lismore is a personal trainer and fitness influencer who shares content about “​​all things calisthenics, movement, outdoor adventure, travel and spending too much time upside down!” In one viral video, she reveals how she lost a whopping 66 pounds without leaving the house. “So today I'm gonna be talking all about how I lost 30 kilos at home,” she says in the clip, where she reveals 10 exercise tips that helped her get fit and burn fat.

Put on Your Workout Clothes ASAP

The first thing she recommends doing is dressing for exercise success. “So when I got home, I literally got straight into my exercise gear,” she says. “That way, it kind of removed that mental block for me of having to set myself up or get rearing for exercise.”

Pop in a Workout DVD

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

She also recommends workout DVDs, explaining that initially, she “didn't know anything about exercise” and “was far too scared to go to a gym,” she admits. “Like the idea actually petrified me. So I just went to a store and picked up the first DVDs that I saw.”

Do HIIT Workouts

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

She also recommends HIIT workouts. “My training has changed a lot since back then, but I still dabble in the occasional high-intensity workout,” she says.

Do Workouts You Are Comfortable With

“The main thing I really found was you just need to do something that you're comfortable with,” she says. “Again, for weight loss, the main focus is going to be having a calorie deficit, and you're going to be doing that for nutrition. So that gives you the freedom to do whatever you want with your exercise.”

Go for a Walk

Woman running holding bottle of water in autumn field at sunset. Healthy lifestyle concept. Active sportive peopleShutterstock

“If you just wanna simply go for a walk, then you can totally do that too. In fact, I think that walking is very, very underrated,” she says.

Make Sure You Are Comfy in Your Clothes and Environment

Workout kit on the wooden floorShutterstock

She also recommends being comfortable with “what you're wearing and where you are. So, set your environment right. You don't wanna be constantly adjusting your clothes, you want to feel good, you don't wanna be worried about what's going on around you,” she says. “You wanna just be able to be present and enjoy the moment.”

Track Your Progress

Trail runner athlete using her smart watch app to monitor fitness progress or heart rate during run cardio workout. Woman training outdoors on mountain rocks. Closeup of tech gear.Shutterstock

Another tip “would be to track your progress somehow. So you could do this intuitively. You'll know how far your fitness has come, or you could track your progress by doing small fitness tests or taking videos and photos. So if you can see that you're making progress in other areas, it just feels so, so good,” she says.

Think About How Good Exercise Makes You Feel

“I always feel so much better once I've done those workouts. I feel so much more alive. And if I've had a bad day, it just fixes everything,” she says.

RELATED: This Is How Much Protein You Should Eat Every Day to Lose 10 Pounds in 30 Days

Workout Regularly

Confident young sportswoman outdoors at the seaside, doing squatsShutterstock

“How often did I train or do exercise?” is one of her most commonly asked questions. “I mostly did it about five times a week, so like Monday through to Friday.” Another FAQ? “What's the best exercise for fat loss when you're starting out?” she says. “There is no right exercise. I wanna reiterate again, you're going to get sick of me saying it, that it really doesn't matter.”

Make Sure You Are Focusing on Your General Health

“You're going to create a calorie deficit through your nutrition, and the exercise may be an added bonus, but there are so many other benefits, such as your mood, your fitness, and your general health, that come from exercise. And that should be the priority. It should be a good part of your day and not a struggle,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Viral Workout Trend That Actually Works for Weight Loss

Chris Freytag ChrisFreytag
Copyright chrisfreytag/Instagram
Leah Groth
By Leah GrothMar 13, 2025
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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✓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.

Not every workout you see on social media is all it’s hyped up to be. However, there are some you should try. Chris Freytag is a fitness and lifestyle coach and the founder of Get Healthy U, a comprehensive fitness hub. In a new social media post, she reveals a fitness trend that lives up to its hype. “The Viral Workout Trend That Actually WORKS,” she writes in the caption. Here is everything you need to know about it.

The 4-2-1 Method

She goes on to reveal the concept of the 4-2-1 method:

  • 4 days of strength training workouts
  • 2 days of cardio
  • 1 day of mobility/ activity recovery.

It Is Effective for Weight Loss and Building Muscle

“This 4-2-1 training method that took off on Tik-Tok has 4 strength training days, 2 days of cardio, and 1 day of mobility or active recovery each week,” she writes. “This 4-2-1 workout plan can be an effective way to lose weight, maintain muscle mass, and improve your overall fitness.”

She Also Endorses This Walking Hack

In another post, she reveals a walking hack to improve your health. “Here’s a game-changer: Walking for 10 minutes after each meal can be more effective than walking for a full hour at another time of day,” she says. “I am a follower of the @gluecosegoddess (Jessie Inchauspé), who says walking after a meal is a crucial practice to help manage blood sugar levels by preventing large spikes and promoting better glucose absorption into your muscle!”

Walk After Every Meal

“If you can just get up and take some steps: 10 minutes after breakfast, lunch and, dinner,” she continues. “That’s only 30 minutes total—but research shows you’ll see more health benefits than from one continuous 60-minute walk!”

There Are Lots of Benefits of Walking After Meals

She explains that fat loss isn’t the only benefit of walking after you eat. “Besides getting in some steps, post-meal walks help stabilize blood sugar levels, boost digestion, and increase energy and metabolism.

Break Walking Into Smaller Chunks to Make It More “Doable”

“So break it down into smaller chunks and walk around the block; hop on your walking pad; march around your house; just move after every meal,” she concludes. She adds that many people will find that this method makes it more “doable.”

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Coach Reveals 7 Foods She Eats and 7 She Avoids to Lose 49 Pounds at 43

Ruth Soukup
​Eat More Protein
Copyright ruthsoukup/Instagram
Leah Groth
By Leah GrothMar 12, 2025
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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Do you want to lose weight but aren’t sure what foods to eat and which to avoid? Ruth Soukup is a midlife health and mindset coach who lost almost 50 pounds. She regularly shares her tips and tricks with hundreds of thousands of Instagram followers. “I lost 49 pounds at age 43 without dieting or Ozempic,” she writes. In two posts, she reveals 7 foods she eats “pretty much every day” and 7 she avoids. “I struggled with my weight for YEARS before I finally stopped dieting once and for all, and just focused on balancing my hormones instead. In the process, I lost 49 pounds and have kept it off, without ever counting calories,” she says.

What She Eats: Animal Protein

chicken nest with eggs. A woman's hand takes the eggs from the nest. The hen laid the eggs. farmer collects eggs​EggsShutterstock

Animal protein is the first item on her list. “This usually includes bone broth and farm fresh eggs in the morning, chicken at lunch, and either beef, chicken, pork, or fish at dinnertime,” she says.

Healthy Fat

Delicious fresh cottage cheese in bowl on table, closeup​5. Greek Yogurt/Cottage CheeseShutterstock

She also makes sure to eat healthy fat. “This mostly comes from avocado oil, EVOO, and butter, but also full fat dairy—heavy cream, cream cheese, cheese, sour cream, greek yogurt, and cottage cheese,” she says.

Vegetables

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- Image13. Asparagus: 20 caloriesShutterstock

She eats lots of veggies, too. “Lots of broccoli, cauliflower, spinach, asparagus, bell peppers, onions, garlic, tomatoes, carrots, and Brussels Sprouts. I don’t eat a ton of salad, unless it’s a good Caesar with homemade dressing, which I make every few weeks,” she says.

Fresh Berries

Freshly picked blueberries in wooden bowl. Juicy and fresh blueberries with green leaves on rustic table. Bilberry on wooden Background. Blueberry antioxidant. Concept for healthy eating and nutritionShutterstock

Fruits are also on her shopping list, especially fresh berries. “Mostly strawberries, blueberries, and raspberries,” she writes.

Fermented Foods

Milk,Kefir,Grains,Spoon, probiotics, health, gut, food, diet​Probiotic Foods: Kefir Greek YogurtShutterstock

“I try to eat at least a little bit of fermented food every day for the probiotics,” she says. “My favorite is kimchi, but I’ll also do fresh sauerkraut or kefir, and I make my own fermented ketchup (scroll down in my feed for the recipe.)”

Starches

Multi,Grain,Sourdough,Bread,With,Flax,Seeds,Cut,On,AShutterstock

Starches are also part of her diet. “I don’t tend to eat a ton of starchy food, but I do love real sourdough bread, and I also sometimes make potatoes or jasmine rice to go with dinner, depending on what we’re having,” she says.

Seasonings

Garlic Cloves and Bulb in vintage wooden bowl.​Prebiotic Foods: GarlicShutterstock

She also invests money in seasoning. “Generally lots of salt, pepper, garlic & onion powder, fresh herbs and hot sauce,” she writes. One of her favorites? The Green Dragon sauce from Trader Joes.

She Doesn’t Eat: Vegetable Oil

Woman,Buying,Cooking,Oil,In,Supermarket,canola,olive,Shutterstock

In another post, she reveals what she eliminated from her diet. “Vegetable oil or any other highly processed seed oils, as well as Crisco and margarine,” she writes. “These are all so toxic and highly inflammatory! I also tend to avoid any processed foods that contain these oils. Instead, I cook with butter, avocado oil, and olive oil.”

Sugar

White granulated sugar and refined sugar cubes close-up in the kitchenSutterstock

She also stays away from sugar. “If I do need to use a sweetener for a recipe, I typically stick to monkfruit or allulose or a blend of those two,” she says.

High Fructose Corn Syrup

High,fructose,Corn,Syrup,Or,Hfcs,Food,Shutterstock

High fructose corn syrup is another no-no. “Another highly toxic and inflammatory ingredient I try to avoid that is sadly way too common in so many processed foods,” she writes

Packaged Side Dishes

American creamy macaroni and cheese pasta mac & Cheese

Shutterstock

Ruth also recommends avoiding packaged side dishes, “such as mac and cheese, stuffing, rice pilaf blends, scalloped potatoes, hamburger helper, etc.” These are highly processed foods.

Breakfast Cereal

multicolored cereals in a white bowl on blue backgroundShutterstock

Ruth strongly suggests staying away from breakfast cereal. Most of it is highly processed and contains lots of additives and sugar. If you want to eat cereal, opt for a higher-fiber, lower-sugar option.

Brownie and Cake Mix

Protein Brownie Batter

Brownies and cake mixes are also on her list of things to avoid. If you do enjoy baking, try cooking from scratch using healthier flours and sweeteners, which will result in a less processed and more nutritious product.

Fruit Juice

Close up of teenage woman drinking juice while looking through a window.​5. Fruit JuiceShutterstock

According to Ruth, fruit juice may sound nutritious, but you should stay away. ”Except for Clamato, which we use for Bloody Marys on the weekend! The rest of it is just pure sugar,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Snuck Fiber Into Her Diet in 10 Ways and Lost 55 Lbs

Gillian Ferguson the_macro_method
Coach Lost 50 Pounds with the Help of These 5 Sunday Habits
Copyright the_macro_method/Instagram
Leah Groth
By Leah GrothMar 12, 2025
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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✓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 weight while staying full? You may need to amp up your fiber intake. Gillian Ferguson is a social media influencer who lost 55+ lbs on Semaglutide and is now “microdosing Tirzepatide,” she writes in her Instagram bio. In a new post, she reveals some creative ways she increases fiber in her diet. “10 easy ways to sneak fiber into your diet,” she writes in the post.

Why Fiber Is Important

“Want to lose weight + improve your health? Let’s talk about FIBER,” Sine writes, going onto list the benefits of a high-fiber diet:

  • Lowers total cholesterol and LDL-cholesterol (aka “bad” cholesterol).
  • Improves blood sugar control.
  • Keeps you regular.
  • Supports gut health.
  • Supports weight loss + management.
  • Protects against colorectal cancer.

Add Avocado

The first way she adds fiber into her diet is by eating avocado. “One medium-sized avocado has about 10 grams of fiber,” she says. “I know you know how to add avo 👌 so I’ll stop there.”

Sprinkle on Some Seeds

Next, sprinkle on some seeds. “Try incorporating a tablespoon or two of small seeds, like chia, flax, or hemp, into your day. An ounce of chia seeds, for example, provides 10g of fiber,” she writes. “You can blend into your smoothie or sprinkle on a salad.”

Level Up Your Smoothie

You can also “level up” your smoothie. “It’s so easy to fit a big dose of fiber into a smoothie without even trying! After picking your protein, add fruit and veggies (like spinach, kale, or frozen cauliflower rice) and some fiber rich fats like flax seeds, hemp seeds, nut butters, or avocado,” she writes.

Learn to Love Veggies

Learn to love veggies. “Non-starchy vegetables, like leafy greens, broccoli, and cauliflower, provide both fiber and volume for little calories. My favorite way to eat veggies right now is in the air fryer,” she says.

Swap Out Your Pastas

Next, switch up your pastas. “It’s in your best interest to choose whole grain and legume-based (chickpea or lentil) pastas most of the time!” she writes. “One serving of Barilla Whole Grain Penne has 7 grams fiber per serving.”

Amy Up Your Oats

“Oats are a nutritional powerhouse rich in beta-glucan—a soluble fiber that functions as a prebiotic fiber that is effective at lowering total and LDL cholesterol,” says Sine, recommending oatmeal and overnight oats.

Berries

She also says to eat berries. “Just one cup of raspberries contains a whopping 8 grams of fiber! I eat every day in my yogurt!”

Switch Up Your Snacks

Switch up your snacks. “Snack time is a good time to up your fiber intake since fiber can help you feel full,” she says. “Popcorn, fruit w nut butter, sliced veggies w hummus or guac, edamame.”

Choose Plant Proteins

Plant proteins are also high in fiber. “Think: beans, chickpeas, lentils, quinoa (and other ‘ancient’/whole grains),” she says.

Pick a Better Brea

You don’t have to omit bread. Just a “pick a better bread,” says Sine. “If you eat bread or a wrap choose one with fiber!!! The wrap I eat my lunch on has 17g fiber!” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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