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10 Fat-Blasting Habits That Keep Chalene Johnson in Her Best Form Ever at 55

Here is everything you need to know about her lifestyle habits.

FACT CHECKED BY Christopher Roback
Chalene_Johnson1
FACT CHECKED BY Christopher Roback

Age shouldn’t be your excuse for not being in shape. Just take it from all the over-50 fitness influencers on social media, who serve as living, breathing proof that you can achieve your health goals at any age. Chalene Johnson, 55, is one of the most inspirational over-50 health and wellness experts. She maintains that at her age, she has “more energy and 💪🏼than I had at 35” in her Instagram bio. “You can feel better than ever in this season, but you have to start NOW!” she says. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.


Strength Training

Fit mature woman in sportswear lifting a dumbbell during a strength training session at the gymShutterstock

Chalene’s workout of choice? “Strength training is my jam! There’s nothing like feeling strong, empowered, and seeing my body evolve,” she says in a blog post. 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

Phasing

Group of middle aged women doing abdominal exercise in gym.Shutterstock

When it comes to her strength training workouts, the “secret sauce” behind it all is something called “phasing or periodization,” she says. “Every 4-6 weeks, I shuffle my workout to keep my muscles on their toes—figuratively, of course.”

Here Is Her Workout Breakdown

Shot of athlete woman exercising on assault air bike.Shutterstock

Chalene follows the below workout schedule:

  • Monday: Chest, shoulders, and triceps
  • Tuesday: It’s all about legs
  • Wednesday: Back and biceps
  • Thursday: Plyometric leg day
  • Friday: Again, chest, shoulders, and triceps
  • Saturday: Stretch and cardio
  • Sunday: Another leg day (because why not?)

Core Strength

Fitness determined mature woman lying doing crunches at home. Healthy mid woman doing exercises on gym mat. Concentrate middle age lady doing daily exercises lying on the floor in the living room.Shutterstock

Chalene puts a lot of time into strengthening her abs. “One thing I’m often asked is how I’ve managed to dodge back problems. Simple—I focus on core strength, which includes back muscle development. That means a lot of back extensions and other movements targeting my erector spinae,” she says.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Steady-State Cardio

Group,,Sporty,Women,,Men,Training,,Exercise,Bikes, class, instructor,trainerShutterstock

“Though I’m a weight-lifting aficionado, I never skimp on cardio,” Chalene says, explaining that she doesn’t overdo it. “No HIIT, just moderate, steady-state cardio for at least 30 minutes on my strength training days.”

Food Tracking

New Delhi, India 4 September 2023:- My fitness pal app on iphone used to calculate caloriesShutterstock

She also makes sure to track her food intake. “Shifting gears to my diet, I keep tabs on what goes into using MyFitnessPal,” Chalene explains. “It’s like my virtual food journal, helping me spot when I need to recalibrate.”

Changing Up Her Eating Plan

Wild Salmon Patty Served with Brussels Sprouts and Mushroom HashShutterstock

“I rotate my eating plans roughly every month and a half. Recently, I sensed that my body was not its vibrant self—hello, inflammation. So, I switched gears and went into what’s known as the ‘target phase,’ where intermittent fasting takes a back seat,” she says. “I aim for a macro split of 35% carbs, 25% fat, and 40% protein. It’s not one-size-fits-all, though—you need to tune these to your body.”

RELATED:20 Superfoods for People Over 50

Here Is What She Eats in an Average Day

fresh chicken breast raw on cutting boardShutterstock

During the target phase, here is what Chalene eats:

  • Breakfast: Egg whites, ground turkey stir fry with veggies, and Ezekiel toast
  • Lunch: Chicken breast, rice (either brown or cauliflower), and greens
  • Dinner: Halibut, again rice, and spinach
  • Snacks: An oatmeal mix and hot turmeric drink

Intermittent Fasting

Intermittent fasting concept with a woman sitting hungry in front of food and looking at her watch to make sure she breaks fast on the correct time. A dietary modification for healthy lifestyle.Shutterstock

As she mentioned above, Chalene practices intermittent fasting. However, she stresses the importance of taking breaks from it. “Women, especially over 40, should know when to take a break from intermittent fasting. Warning signs? Increased body fat, irregular eating cycles, and loss of appetite,” she says.

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

Walking

Beach travel - woman walking on sand beach leaving footprints in the sand. Closeup detail of female feet and golden sand on Maui, Hawaii, USA.Shutterstock

Chalene makes sure to get her steps in. “Did you know for every 2,000 steps, your risk of heart disease, cancer, and premature death decreases by 10%? Did you know Zone 2 Cardio is one of the absolute best ways to restore your energy?” she recently revealed on Instagram. And if you enjoyed this article, don't miss these 20 Superfoods for People Over 50.

More For You

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.

Age shouldn’t be your excuse for not being in shape. Just take it from all the over-50 fitness influencers on social media, who serve as living, breathing proof that you can achieve your health goals at any age. Chalene Johnson, 55, is one of the most inspirational over-50 health and wellness experts. She maintains that at her age, she has “more energy and 💪🏼than I had at 35” in her Instagram bio. “You can feel better than ever in this season, but you have to start NOW!” she says. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.


Strength Training

Fit mature woman in sportswear lifting a dumbbell during a strength training session at the gymShutterstock

Chalene’s workout of choice? “Strength training is my jam! There’s nothing like feeling strong, empowered, and seeing my body evolve,” she says in a blog post. 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

Phasing

Group of middle aged women doing abdominal exercise in gym.Shutterstock

When it comes to her strength training workouts, the “secret sauce” behind it all is something called “phasing or periodization,” she says. “Every 4-6 weeks, I shuffle my workout to keep my muscles on their toes—figuratively, of course.”

Here Is Her Workout Breakdown

Shot of athlete woman exercising on assault air bike.Shutterstock

Chalene follows the below workout schedule:

  • Monday: Chest, shoulders, and triceps
  • Tuesday: It’s all about legs
  • Wednesday: Back and biceps
  • Thursday: Plyometric leg day
  • Friday: Again, chest, shoulders, and triceps
  • Saturday: Stretch and cardio
  • Sunday: Another leg day (because why not?)

Core Strength

Fitness determined mature woman lying doing crunches at home. Healthy mid woman doing exercises on gym mat. Concentrate middle age lady doing daily exercises lying on the floor in the living room.Shutterstock

Chalene puts a lot of time into strengthening her abs. “One thing I’m often asked is how I’ve managed to dodge back problems. Simple—I focus on core strength, which includes back muscle development. That means a lot of back extensions and other movements targeting my erector spinae,” she says.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Steady-State Cardio

Group,,Sporty,Women,,Men,Training,,Exercise,Bikes, class, instructor,trainerShutterstock

“Though I’m a weight-lifting aficionado, I never skimp on cardio,” Chalene says, explaining that she doesn’t overdo it. “No HIIT, just moderate, steady-state cardio for at least 30 minutes on my strength training days.”

Food Tracking

New Delhi, India 4 September 2023:- My fitness pal app on iphone used to calculate caloriesShutterstock

She also makes sure to track her food intake. “Shifting gears to my diet, I keep tabs on what goes into using MyFitnessPal,” Chalene explains. “It’s like my virtual food journal, helping me spot when I need to recalibrate.”

Changing Up Her Eating Plan

Wild Salmon Patty Served with Brussels Sprouts and Mushroom HashShutterstock

“I rotate my eating plans roughly every month and a half. Recently, I sensed that my body was not its vibrant self—hello, inflammation. So, I switched gears and went into what’s known as the ‘target phase,’ where intermittent fasting takes a back seat,” she says. “I aim for a macro split of 35% carbs, 25% fat, and 40% protein. It’s not one-size-fits-all, though—you need to tune these to your body.”

RELATED:20 Superfoods for People Over 50

Here Is What She Eats in an Average Day

fresh chicken breast raw on cutting boardShutterstock

During the target phase, here is what Chalene eats:

  • Breakfast: Egg whites, ground turkey stir fry with veggies, and Ezekiel toast
  • Lunch: Chicken breast, rice (either brown or cauliflower), and greens
  • Dinner: Halibut, again rice, and spinach
  • Snacks: An oatmeal mix and hot turmeric drink

Intermittent Fasting

Intermittent fasting concept with a woman sitting hungry in front of food and looking at her watch to make sure she breaks fast on the correct time. A dietary modification for healthy lifestyle.Shutterstock

As she mentioned above, Chalene practices intermittent fasting. However, she stresses the importance of taking breaks from it. “Women, especially over 40, should know when to take a break from intermittent fasting. Warning signs? Increased body fat, irregular eating cycles, and loss of appetite,” she says.

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

Walking

Beach travel - woman walking on sand beach leaving footprints in the sand. Closeup detail of female feet and golden sand on Maui, Hawaii, USA.Shutterstock

Chalene makes sure to get her steps in. “Did you know for every 2,000 steps, your risk of heart disease, cancer, and premature death decreases by 10%? Did you know Zone 2 Cardio is one of the absolute best ways to restore your energy?” she recently revealed on Instagram. And if you enjoyed this article, don't miss these 20 Superfoods for People Over 50.

Christine Roderick corexchristine
Copyright corexchristine/Instagram
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.

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.

Are you letting your age be an excuse for not getting into shape? One 57-year-old expert who looks half her age has some recommendations to help you burn fat and achieve your best body. Christine Roderick is an “age positive” fitness trainer who helps “women over 40 transform their body, mind & spirits.” In a new social media post, she shows off her flat abs and reveals all her healthy daily habits that help her achieve her fantastic figure. “What I do for maximum fat burning at 57,” she writes. “Use this template for a week, 2 weeks or a month to get results,” she adds, sharing “what a typical day looks like” in her life.

Intermittent Fasting

Her first habit is intermittent fasting. “Fast 12-13 hours,” she recommends. Intermittent fasting prolongs “the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Hydration

Christine wakes up at 6:15 a.m. The first thing she does is hydrate. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Coffee

Christina drinks a “loaded” coffee latte at 7:00 a.m. She adds @cymbiotika nootropic creamer and one scoop of collagen. According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

Protein Before Workout

At 8:00 a.m., she hits the gym for a challenging strength training workout “with about 15 grams of protein as fuel & water with. @kion aminos,” she reveals. 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.

Here Is What She Eats in a Day

For breakfast, Christine consumes 30 to 49 grams of protein, healthy fats, and carbs. She might eat eggs, lean meat, avocado, and whole grain toast or have a protein shake with prebiotic powder. Lunch is her largest meal of the day, “lean protein, bit more complex crabs & veggies ( i.e. salmon, leafy green salad & brown rice )” she writes. At 3 she will have a snack, 20 grams of protein in the form of cottage cheese, Greek yogurt, or hummus with veggies or seed cracker. Dinner might be lean meat, grilled veggies, and salad. “I tend to skip a lot of carbs at night but if I do do it it’s usually quinoa or a whole grain,” she says. For dessert, she will have “chocolate something!” she says. In total she aims for 120 grams of protein.

Stretching or Yoga

She also does stretch or yoga in the afternoon “to work on mobility & flexibility,” she says. “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

Walking

Christine gets her steps in. She explains that she is “trying to incorporate the 15-20 minute walk after dinner at a 50% so far lol but really want this in my life,” she writes. Going for a daily walk can be a game changer, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day reduced the risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

Tea Before Bed

She also avoids eating 2 to 3 hours before bed, “just a habit I made myself get consistent with,” she says. “I drink tea or sugar free cacao if I need something.” Numerous studies have shown that various teas may boost your immune system, fight inflammation, and even ward off cancer and heart disease.

Supplements

Christine takes supplements throughout the day:

Morning supplements: @fatty15, @seed probiotics @joiwomenswellness NAD, glutathione, C & methylated vitamin B 12

Afternoon supplements: @modere_us collagen & Trim ( Cla) @cymbiotika D3K2 @udeawellness the hair pill & omega 3 supplement

Evening supplements: Magnesium threonate & citrate for calm & progesterone

Sleep

Lastly, she prioritizes sleep. “In bed by 10 hopefully!!!!” she writes. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

celebrity, actress,,Lisa,Rinna,At,The,80
Shutterstock
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.

Lisa Rinna is steaming up the internet with her latest sizzling hot throwback snap. The 61-year-old Real Housewives of Beverly Hills alum shared a provocative photo on her social media this week, eliciting a major response from her followers. “@gregswalesart you are a master I forget just how great I looked,” she captioned the photo of her flawless figure. “Flawless appeal,” commented one. “Age-defying beauty,” added another. How does the star look better than most people half her age? Here are ten things the Body Network knows about Lisa Rinna’s approach to diet and exercise.


She’s Lived in “Moderation”

“I’ve been really fortunate to get to 60 and be healthy, knock on wood,” Rinna told Cosmo in January 2024. “I keep a very moderate lifestyle. I’ve worked out since I was 16 years old. I live in moderation, even though it seems like I live very loudly and largely. I get my rest. I eat mostly healthy. I’m moderate. I don’t go crazy with anything. So there’s no silver bullet. There’s nothing that I’m super challenged with.”

She Has Good Genes

Lisa admits that genetics have played a role in her longevity. “I’ve been very lucky with my health. My body maintains itself pretty well at this age,” she added to Cosmo. “People are like, ‘How the heck do you do that?’ Genetics. I have a good base of genetics and I got lucky with that. So it’s not that hard for me. And I still look good, so that’s fun, easy, nice. I enjoy it. I present it the way I want to. And when I can’t do that anymore, I won’t.”

She’s “Aging Disgracefully”

Lisa has stopped caring about other people’s opinions. “I just don’t care about what people think about me, and that has been a tremendous gift that I have learned,” she said. “I’ve gotten to that place where at 60, I am so much more confident than I was at 30,” she continued. “I love this age because I’m freer and more confident and more passionate than I’ve ever been ... there’s this whole thing about aging gracefully, and I’m like, ‘I’m going to age disgracefully.’”

RELATED:She Lost 49 Pounds at 43 Without Dieting, Here Are 10 Foods She Buys to Keep It Off

She Is a Believer in Hormone Replacement Therapy

Lisa is a fan of hormone replacement therapy (HRT) to treat menopause symptoms. “Everything you can go through, I was going through it. I couldn’t sleep, the hot flashes, everything, and I was anxious and angry and just a mess,” she said about her experience with menopause. “If I’m going to have a better life by taking [hormones], I’m going to do it. If you took my hormones away, I would kill you, probably. I really think they’re helpful in so many ways.”

She Accepts that Aging Is Inevitable

Lisa has accepted that she is getting older. “I think it is about passion. You can’t fight aging. Aging is going to happen. How do I do it so that I feel good and I’m happy? That’s what I’m looking for, and I’m still passionate, and I’m still curious about life,” she told Cosmo. “I don’t necessarily need to look like I’m 20 years old, though that’s fun if you can get it. But you know what I’m saying? It’s about how do you morph yourself into this era and still feel good, be curious, be passionate, and be happy?”

Jazzercise

Lisa has been dancing her way to a hot body since she was a teen. “I’ve had the same fitness routine since I was 16,” she told Us Weekly. “It started with Jazzercise, and I’ve been consistent about working out ever since.”

RELATED:10 Micro Habits Made Her Lose 20 Pounds While Being a “Busy Worker Mom"

Yoga

She also gets her zen on. “Yoga has been my life savior for 26 years I’ve been practicing now,” she added to Us. “It’s my consistent … you know, I do many workouts and I go through lots of different things, but I think most consistently practicing yoga has been the most helpful in keeping myself grounded and somewhat space … somewhat…”

She Follows a “Dirty Vegan” Diet

While Lisa eats some animal products, she tries to fill her plate with plant-based foods and produce. “I tend to call myself a dirty vegan," she told People. “I’m mostly plant-based—but if I do need to eat some meat, I’ll have it.”

Exercise Makes Her Feel Better

Lisa tries to focus on how exercise makes her feel, instead of just her looks. “I’m always doing something. I just do because I feel better,” Lisa told OWN. “If I feel better, I’m nicer. If I’m nicer, my life goes better.”

RELATED:3 Core Exercises You Need to Do to Tighten Your Abs, According to a Fitness Trainer

She Mixes Up Workouts

"My one piece of advice though is finding more than one form of exercise that you love to do and then mixing it up," Lisa explained on her website. "One day do the Pilates, and then the next day you play tennis. Maybe you can even incorporate a Friday night salsa dancing class with your girlfriends!" And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Liz_Hilliard_5844
Liz Hilliard
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.

Liz Hilliard, 70, is living, breathing proof that age is just a number. The pilates instructor, who trains out of her studio Hilliard Studio Method, discovered the workout when she was 48, and completely transformed her approach to health. Over the years she has managed to learn a few things about longevity, revealing her secrets in an interview with Body Network.


Liz Used to Rely on Traditional Workouts

Liz HilliardLiz Hilliard

Liz, who lives in Charlotte, North Carolina, explains that she was athletic throughout her childhood and enjoyed playing basketball and other team sports. “Traditional workouts always felt boring and offered minimal results for the time and energy put into them, " she says. Until I was in my late 40s, I relied on tennis and walking as my main sources of exercise.

RELATED: I'm a Personal Trainer and These 5 Moves Banished My Clients' Bat Wings in Weeks

She Discovered Pilates at Age 48

Liz HilliardLiz Hilliard

“At age 48, I attended my first Pilates class and immediately felt incredibly challenged. I even had fun, which led me to become certified in Pilates,” she says. In 2002, she opened her first personal Pilates training studio. “It was a successful business, and my clients were seeing real results. However, at age 51, while going through menopause, I noticed despite my Pilates workout, my belly fat was increasing, and my overall strength was decreasing as well, aka flabby arms and sagging bottom."

Fusing Strength Training with Pilates Was a Game-Changer

Liz HilliardLiz Hilliard

"Inspired by my daughter, who was getting married and sculpting up for her wedding, I began researching heavy resistance training and hired my own personal trainer to try to sculpt my 51-year-old, menopausal body. We implemented heavy weight training, and I was determined to debunk the ‘bulking’ myth that most women feel about weightlifting," Liz says.

"The short story is that adding heavier resistance training to my core-centric Pilates workout began to sculpt my body in ways I hadn’t seen before using only traditional Pilates. That’s when I devised my Method. By incorporating heavy resistance with the core-centric exercises of Pilates, the Hilliard Studio Method was born."

She Shaved Inches Off Her Waistline

Slim young woman measuring her thin waist with a tape measure, close upShutterstock

Hillard, who has since authored the book "Be Powerful: Find Your Strength at Any Age" and co-hosts the Be Powerful Podcast, has remained 135 pounds throughout most of her life. “Muscle weighs more than fat, so I was replacing adipose tissue with muscle. My body was sculpting and changing at a rapid rate, especially given that I was in the throes of menopause. I lost inches around my waist, my arms became strong and sculpted, my abs flattened, and my glutes lifted. My entire body changed over the course of a year or less,” she says.

She Works Out 4 to 5 Times a Week

Liz HilliardLiz Hilliard

What are the most important things she learned about getting in shape? “Find a workout that you enjoy, or you won’t stick with it. Our lives are busy, so finding a workout that efficiently provides resistance combined with stretch and enough cardio is essential. I do my workout at Hilliard Studio Method 4 to 5 times a week because we change the workout daily, moving through compound exercising and utilizing different resistance tools like balls, gliders, and bands to continuously cause muscle confusion and avoid the dreadful plateau, both mentally and physically. We keep the work fun and evolving, low impact yet high intensity. The amazing side effect of getting in physical shape is that one’s mental and emotional outlook becomes far more positive. Strength training like I do at HSM is the fountain of youth,” she continues.

RELATED: This Woman Gave Up Processed Sugar and Got Into the Best Shape of Her Life at 54 By Doing These 4 Things

Get Your Steps In

Liz HilliardLiz Hilliard

Her top workout suggestions? “Walk every day and everywhere. Get outside as often as possible to walk in nature. Bonus points if you walk with a friend. It’s built-in mental and physical therapy, which will not only help keep you fit but also lift your mood and keep your mind creative,” she says.

Strength Train Four Times a Week

Liz HilliardLiz Hilliard

Also, strength training 4 times per week. “Strength training is an absolute requirement for healthy aging and simply means load-bearing exercises that require your muscles to engage. This can include anything from hand weights, resistance bands, weighted balls or any weighted object that taxes and builds skeletal muscles. Skeletal muscle strength allows the body to burn calories and maintain a healthy weight while setting the body up for success when inevitable accidents happen, so you are far less likely to avoid falling and breaking bones,” she says.

It’s Never Too Late to Get in Shape

Liz HilliardLiz Hilliard

What is her message for women out there who are struggling to get in shape? “It’s never too late, and you’re never too old or out of shape to start exercising. By simply getting out of your chair and going for a 20-minute walk, you’ll have the immediate feedback of feeling better physically, mentally, and emotionally,” she says.

Make Exercise Social

Liz HilliardLiz Hilliard

She also recommends connecting with friends to walk, workout, “and just talk every day,” she says. “Walking and talking with a friend or acquaintance is the perfect combo for both physical and mental health! Add resistance training to your workout, which can be as simple as a plank for as long as you can hold it until you work for up to a minute. Then go for 2 minutes or more. This is resistance training and incredible for your core and overall fitness! Then add a pushup on your knees, which is basically a moving plank that strengthens your arms, back, and core, not to mention flattens your abs. Do as many as you can, and try to work up to 20 or more. Mostly, just keep moving every single day. Our bodies are designed to move. The fastest way to early aging is to stop moving. The move it or lose it cliché is true.”

RELATED: I Help Women Over 35 Lose Weight: 9 Eating Errors You Must Stop Today

Try the Hilliard Studio Method at Home

Athletic woman in stylish sportswear doing lunges exercises at home in bedroom.Shutterstock

She says she “takes working out to the next level to produce results that are nothing short of a total mind-body transformation for women and men of all ages and stages,” she says. “Hilliard Studio Method group classes are designed to be taken on a regular basis. Each class is different from the day before. Our energetic and encouraging trainers utilize a variety of powerful movements and workout tools in a high intensity, low impact method driven by empowering, beat-driven music; think personal training in a group setting.” Her classes can also be done virtually via an online streaming platform and live Zoom classes. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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.

Jamie Maitland, Certified Holistic Nutritionist, Elite Fitness Instructor, and Multidimensional Health Coach, has made a career out of helping people achieve their diet and fitness goals. Based out of Fort Lauderdale, Florida, the 38-year-old is living, breathing proof that maintaining a healthy lifestyle will help keep you in the best possible shape. In a recent interview with Body Network, she shared some of her personal health habits, including everything she eats in a day.


Health is a 24-Hour Job, She Says

Jamie, founder of The Office Health and The Office 954 and author of The 21 Day Reset Cookbook, started her fitness career in 2015 by co-founding Fort Lauderdale’s first and largest indoor cycling studio. “That quickly snowballed into a love for teaching and motivating people through fitness, and in 2019, I opened a new unique fitness concept called The Office 954,” she tells us.

“For an hour, people were with me at the studio, and that was the easy part,” she admits. “It was the other 23 hours in the day that I was interested in, which led to furthering education in not just fitness but nutrition and all-around health and wellness. Motivating and inspiring people is what I do best, and it only made sense to combine my two worlds of fitness and nutrition. To this day, I still own and teach at my studio and have also created a health & wellness company that offers the highest quality organic food products, premium supplements, and luxury retreat experiences.”

RELATED:I'm a Nutrition Pro: This 28-Day Walking Routine Burns More Fat Than Cardio

Here Is What She Eats in a Day

When it comes to her diet, Jamie is “all about balance, which is something you create,” she says. “Typically, my day starts with water followed by a pea size scoop of Shilajit (A substance that emerges from the crevices of high mountain ranges in Asia, rich in vitamins, minerals, essential fatty acids, and amino acids) taken on an empty stomach with a cup of coffee.

I’m not much of a breakfast person so lunch is usually my biggest meal which might consist of grass fed grass finished filet or organic corn and soy free chicken with some sort of kitchen sink salad (chopped roasted asparagus, chopped Romaine, scallions, 3 chopped egg white, 1/4 avocado, red onion, endive and peeled & deseed cubed cucumber— all organic ingredients—homemade dressing),” she says.

“If I need something sweet, my chocolate espresso protein muffins have changed my world (lol) and hit the spot! I usually have about 2 of those. Later, after my workout, I will have a 2-scoop protein shake.”

Dinner is her “lightest meal,” consisting of sliced chicken breast or seafood with a roasted vegetable, “sometimes only protein,” she explains. “I am a weird eater and live by this saying ‘your food doesn’t need to make sense to anyone but you!’ Another rule of thumb: I don’t eat past 8 pm.”

She Is a “Qualitarian”

Jamie stresses the importance of hydration. She drinks “at least a gallon” of water per day. “Water is life!” she explains.

“I eat what makes me feel my best. I don’t label myself anything, but if I had to, I would label myself a Qualitarian,” Jamie says. “Quality absolutely matters. You are what you ate, ate— and everything comes from somewhere, know the source. My eating style is designed around the health of my gut. I do my best to stay in tune with what works best for me, and I preach this to my clients. What makes sense to me might not make sense to you. Personally, I prioritize quality protein, healthy fats, and the time that I eat.” In total, she consumes “at least 120-130 grams of protein per day.”

RELATED:I Lost Over 250 Pounds And These Are 11 Habits That Transformed My Body

Top 3 Diet Rules

Here are Jamie’s top 3 diet rules:

  1. Know your body better than anyone. It’s yours to learn!
  2. You don’t need as much food as you think you do. Culture, unfortunately, promotes indulgence; stay conscious, use your brain— and design your life how you see it, not the other way around.
  3. What you stop eating might have a bigger impact than what you start eating.

Here Are Her Essentials

Jamie takes supplements, “but only essentials,” she says. “Everyone is very different, and if you really want to know what you're deficient in, get your blood work done.” The supplements she thinks are essential “that mostly everyone should take” are:

1) Liposomal Vitamin C

2) Vitamin D3 +K2

3) Magnesium L Threonate (magtein)

4) Wild Caught Krill Oil

5) Liver organ complex

6) Grass-fed/grass-finished protein powder

These Are Her Favorite Workouts

Jamie maintains variety with exercise. “Switching up my workouts is what works best for me; I find it mentally stimulating, and on a personal level, I feel and see the best results from diversity,” she tells us. “I love horseback riding and definitely consider that a full-body workout. I don’t ride as much as I would like, but when I do, I love it! Rollerblading is also one of my favorite workouts. I love a good barre and pilates class; lifting weights is a must for me at least 3x a week, and I’ve recently gotten into sprinting, which has been a game changer.”

RELATED:10 Safe Weight Loss Tips from Fitness Guru Jillian Michaels to Shed Pounds Fast

Top 3 Fitness Rules

Here are Jamie’s top 3 fitness rules:

  1. If you have access to a floor, you can get a workout in, we’re born to move—prioritize daily movement.
  2. Don’t underestimate the power of walking, consistently.
  3. Just like your food, your workouts don’t need to make sense to anyone but you.

Sleep and Meditation Are Also Key

Other important health habits, per Jamie, are sleep and meditation. “Good sleep is extremely important and, fortunately, has not ever been a problem for me. Meditation in my opinion is very personal,” she says. “I believe there are many different forms of it and there is no wrong way to meditate.” For example, Rollerblading is one of her forms of meditation. “Believe it or not, I come up with my best ideas when skating and also can get into an intense mental flow state. One could argue that this isn’t meditation but what you believe is your reality,” she says.

And, Don’t Forget to Set Boundaries

“Setting boundaries is an underrated health habit that I find important. When I host my 21 Day Resets this is definitely a subject that comes up quite a bit. So often people spread themselves too thin by saying ‘yes’ to everything or putting others first instead of themselves. Healthy boundaries are necessary,” she says.

RELATED:The 3-Step Secret to Perfect Push-Ups (Even If You Can't Do One Now)

Lymphatic Drainage

Another self-care ritual Jamie swears by is lymphatic drainage. “I frequently get gua sha facials and recently just started adding in full body Brazilian manual lymphatic drainage. If you’ve never done either, do yourself a favor and try adding these rituals into your self care routine! I promise you will feel amazing,” she suggests.

You can find more tips on Jamie's personal Instagram account, or you can follow her on The Office Health or The Office 954. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Cassie B cassiebfitness
Copyright cassiebfitness/Instagram
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 2025 to be the year you achieve all your weight loss goals? If the answer is yes, one expert claims that you may need to modify your behavior. Cassie B of Cassie B Fitness is a coach and influencer who shares her health and fitness journey with thousands of social media followers. In a new post, she reveals some changes she had to make to lose weight. “Realistic things I gave up in order to lose 75 pounds in less than a year,” she writes. “Here’s what I gave up to lose over 75lbs,” she writes in the post. “I went from 225/230 to 150 in less than a year! I gave up these things and finally saw HUGE results.”

She Stopped Viewing Foods as “Good” or “Bad”

The first thing she did? “I gave up viewing food as ‘good’ or ‘bad’. No single food makes you gain weight just like no single food makes you lose weight. Instead, I ate and enjoyed ALL food while staying in a deficit,” she writes.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

She Stopped Viewing Exercise as Punishment

She also changed her mental approach to exercise. “I gave up thinking of exercise as a punishment. Exercise is a way to celebrate what your body can do and make it stronger for what you want it to be able to do, not a punishment for what it’s currently capable of. I also realized exercise can occur ANYWHERE! Not just in a gym,” she says.

She Stopped Looking for Quick Fixes

She then stopped searching for the easy way out. “I gave up looking for quick fixes. I tried every single fad diet and ‘quick fix’ out there. They don’t work and they aren’t sustainable. Instead, I focused on sustainable, realistic changes,” she wrote.

She Stopped Trying to “Speed It Up”

“ I gave up trying to speed it up,” she continued. “Weight loss is slow, but the time will pass anyway, and quitting won’t speed it up!!!”

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

She Stopped Striving for Perfection

The last thing she did? “I gave up trying to be perfect. This isn’t all or nothing! Life happens! Aim for consistency, not perfection. Keep going when you have a day (or week) where you overeat. Enjoy the calories, and KEEP GOING!!” she wrote. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Karli_Sine11
Mom of 4 Lost 55 Pounds on Semaglutide "Now I Finally See Myself in the Mirror"
Copyright karli.sine/Instagram/Shutterstock
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 maximize weight loss while on Ozempic? If so, there are a few types of food you should avoid. Karli Sine 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 explains that you can’t eat the same way you are accustomed to while on a weight loss drug, and there are a few types of food groups you should stay away from. “On a GLP-1? Here are 5 foods to avoid while on your injection,” she writes.

You Can’t Eat the Way You Did Before While on Ozempic

“You can’t just take the injection and keep eating the way you were before—what you eat matters just as much as the medication itself. GLP-1s slow down digestion, which means certain foods can make side effects like nausea, bloating, and fatigue even worse, while others can spike blood sugar, increase cravings, or stall your weight loss progress,” she says.

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Eating Certain Foods Will Backfire

“If you’re experiencing uncomfortable side effects or feeling stuck in a plateau, your food choices could be the reason. Here are 5 foods and drinks to avoid while on a GLP-1—plus better alternatives to help you feel your best and maximize your results,” she continues.

1. Fried & Greasy Foods

Why to Avoid: “Slows digestion even more, increases nausea, and can cause bloating and discomfort,” she says.

Better Option: “Air-fried or baked foods like grilled chicken, roasted potatoes, or veggie chips,” she continues.

2. Carbonated Drinks (Soda, Sparkling Water, Beer)

Why to Avoid: “Causes bloating, gas, and discomfort due to slower digestion from GLP-1s,” she points out.

Better Option: “Still water with lemon or electrolyte water to stay hydrated and avoid nausea,” she claims.

RELATED:20 Possible Ozempic Side Effects

3. High-Sugar Snacks & Candy

Why to Avoid: “Spikes blood sugar, can cause cravings, and counteracts the appetite suppression effect. Will definitely stall weight loss,” she maintains.

Better Option: Dark chocolate (85%+ cacao), fresh berries, or a protein bar with low sugar.

4. White Bread & Refined Carbs (Pasta, Bagels, White Rice)

Why to Avoid: “Lacks fiber and nutrients, spikes blood sugar, and leads to energy crashes,” she explains.

Better Option: Whole grain or sprouted bread, brown rice, quinoa, or chickpea pasta.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

5. Processed Meats (Hot Dogs, Bacon, Deli Meats, Sausage)

Why to Avoid: “High in sodium and preservatives, can cause bloating and increase water retention,” she says. Better Option: “Lean proteins like grilled chicken, turkey, salmon, or plant-based proteins. My go to is always chicken!” she reveals. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert
Instagram/@christinestines
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 burn fat without having to go on a weight loss drug? According to an expert, there are some foods you can eat to activate the GLP-1 hormone without a jab. Christine Stines is a fat loss coach who helps “women balance blood sugar & burn fat with the help of natural supplements and fat loss plan,” she writes in her Instagram bio. In a new social media post, she unveils a list of fat-burning foods that work similarly to Ozempic. “I don’t know who needs to hear this but…You can get the same effects as Ozempic by eating these foods before meals,” she writes.

Balancing Your Gut Naturally Boosts GLP-1 Hormones

She starts by revealing one of the keys to naturally boosting your GLP-1 hormones, “that’s what's in those weight loss shots,” What is it? a “balanced gut,” she reveals.

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Here’s How It Works

“GLP 1 is created in the gut and an imbalance means you're doing to produce less of it. Why do we want to produce GLP-1? It “increases sensitivity to insulin, regulates blood sugar levels, makes you feel full, reduces your cravings, reduces your appetite its even been shown to protect your heart,” she says. “All things that are very helpful if you are trying to lose weight.”

Incorporate Probiotic and Prebiotic Food Into Your Diet

The way to do this is “incorporating pre and pro-biotic foods,” she reveals. “Especially eating them before your regular meals can help with the gut microbiome,” she says. She goes onto reveal the prebiotic or probiotic foods that will help trigger the GLP-1 hormone.

Prebiotic Foods: Garlic

Garlic Cloves and Bulb in vintage wooden bowl.Shutterstock

Garlic might be stinky but it’s great for your gut. It contains inulin and fructooligosaccharides, which promote the growth of beneficial gut bacteria. It is also low in calories (just 4.5 calories per clove) and is easy to incorporate into your diet. It can be consumed raw, roasted, or added to various dishes for flavor.

Prebiotic Foods: Onions

Onion,Slices,On,Wooden,Cutting,Board.Shutterstock

Onions are another gut-balancing veggie with a pungent smell and taste. They are rich in inulin and fructooligosaccharides, which support digestive health. They are also low in calories, with an entire medium onion containing just 44. They are also versatile. Add them raw to your salad, cook with them, or use them as a flavor enhancer.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Prebiotic Foods: Asparagus

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- ImageShutterstock

Asparagus is another veggie you shouldn’t sleep on for fat-burning. According to research, it is a good source of inulin, promoting the growth of beneficial gut bacteria. It is also low in calories, with one cup (134g) of raw asparagus just 27 calories. You can eat it raw, but it tastes better cooked – steamed, grilled, roasted, or sauteed.

Prebiotic Foods: Leeks

Macro photo green onion leek. Stock photo lettuce vegetable backgroundShutterstock

Leeks contain inulin and are part of the same family as onions and garlic, offering similar prebiotic benefits. One leek (89g) contains just 54 calories. How can you eat them? Add them to soups or stews, or sautée them as a side dish/

Prebiotic Foods: Chicory Root

Chicory Roots

Shutterstock

Chicory root is another root veggie that is high in inulin. Sometimes used as a coffee substitute or additive, it contains about 72 calories per 100g. How can you eat it? Drink it as tea, add it to coffee, or use it in cooking as a flavor enhancer.

Prebiotic Foods: Unripe Bananas

Fresh,Unripe,Banana,,Tropical,Fruit,Green,Shutterstock

Unripe bananas may not taste great, but they contain resistant starch, which acts as a prebiotic. The best way to consume it is by adding it to a smoothie, so you can avoid the bitter taste. One medium unripe banana (118g) has about 105 calories.

Prebiotic Foods: Legumes (Lentils, Chickpeas)

Red lentils in glass bowl. Dry orange lentil grains, heap of dal, raw daal, dhal, masoor, Lens culinaris or Lens esculenta on dark backgroundShutterstock

Legumes, including lentils and chickpeas, are another great fat-burning food. The fibrous veggies are rich in galactooligosaccharides, promoting gut health. One cup (198g) of cooked lentils contains about 230 calories and can be used in soups, salads, or as a side dish. Chickpeas are great for tossing in salads or mashing into a hummus dip.

Prebiotic Foods: Oats

A Scoop of Rolled OatsShutterstock

There are many reasons to eat oats, and fat-burning is one of them. They contain beta-glucan, a prebiotic fiber that supports digestive health. While one cup (81g) of dry oats provides about 307 calories, it is high in fiber and keeps you full. A great way to eat it is as oatmeal or overnight oats. You can also add to smoothies or baked goods.

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

Prebiotic Foods: Flaxseeds

Brown,Flaxseed,,Organic,Food,For,Healthy,Eating.Shutterstock

Flaxseeds are rich in lignans and fiber, which support gut health. One tablespoon (10g) of ground flaxseeds contains about 55 calories. You can add flax seeds to smoothies, yogurt, or baked goods.

Prebiotic Foods: Berries (Blueberries, Strawberries)

Close up portrait of handful of fresh blueberriesShutterstock

Berries are a sweet and tasty way to burn fat. Blueberries and strawberries contain polyphenols that act as prebiotics, revving up your fat-burning mechanism. One cup (148g) of blueberries has 84 calories, and one cup of strawberries has 49.

Probiotic Foods: Kefir Greek Yogurt

Milk,Kefir,Grains,Spoon, probiotics, health, gut, food, dietShutterstock

The first item on her probiotic list? Kefir Greek yogurt: The drink is rich in probiotics and protein – and it’s delicious. One cup (245g) contains about 150 calories. You can drink it out of the bottle or add it to smoothies.

Probiotic Foods: Kimchi

Kimchi cabbage, cucumber and radish in a jar, Korean foodShutterstock

Kimchi, a fermented Korean dish made out of cabbage or radish, is rich in probiotics and vitamins. One cup (150g) of kimchi contains about 23 calories and is usually eaten as a side dish or as a topping for sandwiches and also added to stir-fries.

Probiotic Foods: Sauerkraut

Sauerkraut on a fork with a shallow depth of field. Pickling cabbage at home. The best natural probiotic.Shutterstock

Sauerkraut, fermented cabbage, is also rich in probiotics and vitamin C. One cup (142g) of sauerkraut provides about 27 calories. Some people eat it as a side dish, while others add it to hot dogs, sausages, or other foods.

Probiotic Foods: Kombucha

San Leandro, CA - July 8, 2020: Grocery store shelves with bottles of KeVita Kombucha and sparlking proBiotic drinks plus Bloom, Synergy and Suja organic Kombucha drinks in various flavors.Shutterstock

Kombucha, a popular fermented tea beverage, is packed with probiotics and antioxidants with gut-balancing benefits. While exact numbers depend on the brand, one cup (240ml) of kombucha typically contains 30-50 calories and can be consumed as a drink straight out of the bottle.

Probiotic Foods: Miso

Healthy Japanese Tofu Miso Soup with Green OnionsShutterstock

Miso, fermented soybean paste, is rich in probiotics and protein. One tablespoon (18g) of miso contains about 30 calories. It is a tasty and gut-boosting ingredient for soups, marinades, and dressings.

Probiotic Foods: Tempeh

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".Shutterstock

Tempeh, an alternative to tofu, is a fermented soybean product high in probiotics and protein. A 3-ounce (84g) serving of tempeh contains about 160 calories. It’s incredibly versatile, as it can be grilled, baked, or used as a meat substitute.

Probiotic Foods: Fermented Cheese (e.g., Gouda, Cheddar)

Cheese collection, pieces of aged British cheddar cheese close upShutterstock

Fermented cheeses, including Gouda and Cheddar, also contain probiotics and are rich in calcium. One ounce (28g) of cheddar cheese provides about 114 calories. Eat it as a snack or add it to various dishes, including eggs.

Probiotic Foods: Pickles (Fermented)

Fresh pickled cucumbers in a bowl with garlic and dill on a concrete table, village harvest, homemade pickling recipe, cucumbers and ingredients for pickling, home canning concept,Shutterstock

Pickles, a popular fermented food, contain probiotics and are low in calories. One large pickle (135g) contains about 16 calories. Eat a pickle spear or add slices to sandwiches and burgers. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.