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

        52-Year-Old Feels 32 and Their 2-Minute $5 Lunch Keeps Him in Best Shape Ever
    The $5 lunch that keeps this coach in peak condition
By Christopher RobackApr 11, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 

        Copyright theryanlee/YouTube/Shutterstock
    
By Christopher RobackApr 11, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
Nutrition & Diet
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We all struggle to find healthy, affordable meals that fit into our busy schedules. For Ryan Lee, lifestyle entrepreneur, coach, and father of four, the solution came in the form of a simple daily lunch ritual. At 52, Ryan maintains the energy and vitality of someone decades younger—and attributes much of his wellness to his consistent nutrition habits. Read on to discover the exact meal that Ryan eats almost every day to stay in the best shape of his life.

                Your Veggie Base
            
        "I like a rice vegetable, either a rice broccoli, a rice cauliflower, or a combination of both," Ryan explains in his post. These vegetables serve as the nutritious foundation of his daily lunch. While fresh is ideal when possible, Ryan acknowledges that not everyone has unlimited time for meal prep. His practical approach allows for both optimal nutrition and real-world time constraints.
RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

                Time-Saving Prep Strategies
            
        ​5. Frozen VegetablesShutterstockFrozen pre-riced vegetables are Ryan's go-to shortcut for busy weeks. "I buy frozen pre-riced vegetables. It's like three, four dollars for a package. I get two full servings," he shares. This practical approach saves significant time without sacrificing nutritional quality. Ryan demonstrates that healthy eating doesn't require spending hours in the kitchen.

                Weekly Meal Prep Made Simple
            
        Shutterstock"Every Monday, I'll prep three full bags," Ryan notes about his efficient system. By spending just 15 minutes at the beginning of the week, he prepares enough veggie base for multiple meals. This simple habit eliminates daily decision-making and dramatically reduces prep time. Ryan's approach proves that even the busiest people can maintain healthy eating patterns with minimal time investment.

                The Controversial Protein Choice
            
        ​7. SardinesShutterstockWhile you can pair the vegetable base with any lean protein, Ryan has an unconventional favorite. "My favorite is something that's controversial. Sardines. I love sardines," he admits. This protein choice might surprise some, but Ryan stands by it for both nutritional and personal reasons. His enthusiasm for this often-overlooked food source challenges conventional thinking about protein options.
RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

                Health Benefits Beyond Protein
            
        ​What To Do InsteadShutterstock"It's high in protein. The omega threes... I have an autoimmune called psoriatic arthritis. This is like my medicine," Ryan explains about his sardine habit. Beyond just muscle maintenance, this protein source provides significant anti-inflammatory benefits. Ryan views food as not just fuel but as a powerful tool for managing health conditions naturally.

                Addressing Common Concerns
            
        ShutterstockRyan understands the hesitation some feel about sardines. "People get grossed out with sardines. They think, oh my God, it's going to have head and bones," he acknowledges. But he opts for fillets without bones, heads, or skin for a more approachable experience. Ryan recommends specific brands like King Oscar that offer high-quality, less intimidating options for newcomers.

                The Perfect Combination
            
        ​Fatty Fish (Salmon, Mackerel, Sardines)Shutterstock"I take my sardines and all of that olive oil that becomes like your dressing," Ryan explains about his simple assembly technique. The olive oil from the sardines serves as a flavorful dressing that requires no additional ingredients. This minimalist approach eliminates the need for complex recipes while maximizing both nutrition and taste.
RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

                Cost-Effective Nutrition
            
        ​7. Canned FishShutterstock"A can is about two, three dollars. A serving is about a dollar, two dollars for the vegetables. So you got like a five dollar meal," Ryan calculates. This affordable lunch option competes favorably with even the cheapest fast food alternatives while offering superior nutritional benefits. Ryan demonstrates that healthy eating can also be budget-friendly.

                Portability and Practicality
            
        ​7. Request Half Portions or Take Half to GoShutterstockRyan's lunch solution works anywhere. "You could take it anywhere. If you go out for lunch, heat up your vegetables ahead of time, put them in a container, bring the can of sardines," he advises. The meal requires minimal preparation and travels well for those with busy, on-the-go lifestyles. Ryan shows that healthy eating doesn't need to be confined to your home kitchen.

                Office Etiquette Considerations
            
        ​Walking – Especially Brisk Walking –Is Always HelpfulShutterstock"If you work in an office environment, they probably won't love you having the sardines there," Ryan warns with honesty. This practical consideration highlights his real-world approach to healthy eating. Ryan suggests eating outside if necessary, showing his commitment to nutritional principles even when they might be socially challenging.

                Nutritional Breakdown
            
        Shutterstock
"The sardines are about 200 calories, about 20 grams of protein, another 60 calories for the vegetables," Ryan details. The entire meal comes in at approximately 250 calories while providing substantial nutrition and satiety. Ryan takes the guesswork out of nutritional planning by sharing the specific caloric and macronutrient content of his daily lunch.
RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

                A Simplified Approach to Eating
            
        Shutterstock"I keep my diet really, really simple. Meat, eggs, fish, fruit, veggies. That's it," Ryan states about his overall philosophy. His straightforward approach eliminates complex meal planning while focusing on whole foods. Ryan demonstrates that effective nutrition doesn't require complicated rules or extensive food lists.

                The Satisfaction Factor
            
        ​Prepare Strategies for PlateausShutterstock"Because there's so many vegetables and you've got that protein, it really fills you up," Ryan explains about the meal's surprising satiety. Despite being relatively low in calories, the nutritional density provides lasting fullness. Ryan shows that portion control happens naturally when meals contain the right balance of nutrients. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
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Nutrition & Diet
        52-Year-Old Feels 32 and Their 2-Minute $5 Lunch Keeps Him in Best Shape Ever
    

        Copyright theryanlee/YouTube/Shutterstock
    
By Christopher RobackApr 11, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
We all struggle to find healthy, affordable meals that fit into our busy schedules. For Ryan Lee, lifestyle entrepreneur, coach, and father of four, the solution came in the form of a simple daily lunch ritual. At 52, Ryan maintains the energy and vitality of someone decades younger—and attributes much of his wellness to his consistent nutrition habits. Read on to discover the exact meal that Ryan eats almost every day to stay in the best shape of his life.

            
                Your Veggie Base
            
            
        "I like a rice vegetable, either a rice broccoli, a rice cauliflower, or a combination of both," Ryan explains in his post. These vegetables serve as the nutritious foundation of his daily lunch. While fresh is ideal when possible, Ryan acknowledges that not everyone has unlimited time for meal prep. His practical approach allows for both optimal nutrition and real-world time constraints.
RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

            
                Time-Saving Prep Strategies
            
            
        ​5. Frozen VegetablesShutterstockFrozen pre-riced vegetables are Ryan's go-to shortcut for busy weeks. "I buy frozen pre-riced vegetables. It's like three, four dollars for a package. I get two full servings," he shares. This practical approach saves significant time without sacrificing nutritional quality. Ryan demonstrates that healthy eating doesn't require spending hours in the kitchen.

            
                Weekly Meal Prep Made Simple
            
            
        Shutterstock"Every Monday, I'll prep three full bags," Ryan notes about his efficient system. By spending just 15 minutes at the beginning of the week, he prepares enough veggie base for multiple meals. This simple habit eliminates daily decision-making and dramatically reduces prep time. Ryan's approach proves that even the busiest people can maintain healthy eating patterns with minimal time investment.

            
                The Controversial Protein Choice
            
            
        ​7. SardinesShutterstockWhile you can pair the vegetable base with any lean protein, Ryan has an unconventional favorite. "My favorite is something that's controversial. Sardines. I love sardines," he admits. This protein choice might surprise some, but Ryan stands by it for both nutritional and personal reasons. His enthusiasm for this often-overlooked food source challenges conventional thinking about protein options.
RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

            
                Health Benefits Beyond Protein
            
            
        ​What To Do InsteadShutterstock"It's high in protein. The omega threes... I have an autoimmune called psoriatic arthritis. This is like my medicine," Ryan explains about his sardine habit. Beyond just muscle maintenance, this protein source provides significant anti-inflammatory benefits. Ryan views food as not just fuel but as a powerful tool for managing health conditions naturally.

            
                Addressing Common Concerns
            
            
        ShutterstockRyan understands the hesitation some feel about sardines. "People get grossed out with sardines. They think, oh my God, it's going to have head and bones," he acknowledges. But he opts for fillets without bones, heads, or skin for a more approachable experience. Ryan recommends specific brands like King Oscar that offer high-quality, less intimidating options for newcomers.

            
                The Perfect Combination
            
            
        ​Fatty Fish (Salmon, Mackerel, Sardines)Shutterstock"I take my sardines and all of that olive oil that becomes like your dressing," Ryan explains about his simple assembly technique. The olive oil from the sardines serves as a flavorful dressing that requires no additional ingredients. This minimalist approach eliminates the need for complex recipes while maximizing both nutrition and taste.
RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

            
                Cost-Effective Nutrition
            
            
        ​7. Canned FishShutterstock"A can is about two, three dollars. A serving is about a dollar, two dollars for the vegetables. So you got like a five dollar meal," Ryan calculates. This affordable lunch option competes favorably with even the cheapest fast food alternatives while offering superior nutritional benefits. Ryan demonstrates that healthy eating can also be budget-friendly.

            
                Portability and Practicality
            
            
        ​7. Request Half Portions or Take Half to GoShutterstockRyan's lunch solution works anywhere. "You could take it anywhere. If you go out for lunch, heat up your vegetables ahead of time, put them in a container, bring the can of sardines," he advises. The meal requires minimal preparation and travels well for those with busy, on-the-go lifestyles. Ryan shows that healthy eating doesn't need to be confined to your home kitchen.

            
                Office Etiquette Considerations
            
            
        ​Walking – Especially Brisk Walking –Is Always HelpfulShutterstock"If you work in an office environment, they probably won't love you having the sardines there," Ryan warns with honesty. This practical consideration highlights his real-world approach to healthy eating. Ryan suggests eating outside if necessary, showing his commitment to nutritional principles even when they might be socially challenging.

            
                Nutritional Breakdown
            
            
        Shutterstock
"The sardines are about 200 calories, about 20 grams of protein, another 60 calories for the vegetables," Ryan details. The entire meal comes in at approximately 250 calories while providing substantial nutrition and satiety. Ryan takes the guesswork out of nutritional planning by sharing the specific caloric and macronutrient content of his daily lunch.
RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

            
                A Simplified Approach to Eating
            
            
        Shutterstock"I keep my diet really, really simple. Meat, eggs, fish, fruit, veggies. That's it," Ryan states about his overall philosophy. His straightforward approach eliminates complex meal planning while focusing on whole foods. Ryan demonstrates that effective nutrition doesn't require complicated rules or extensive food lists.

            
                The Satisfaction Factor
            
            
        ​Prepare Strategies for PlateausShutterstock"Because there's so many vegetables and you've got that protein, it really fills you up," Ryan explains about the meal's surprising satiety. Despite being relatively low in calories, the nutritional density provides lasting fullness. Ryan shows that portion control happens naturally when meals contain the right balance of nutrients. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

        
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        I Got in the Best Shape of My Life at 50 With Just 5 Simple Habits
    
Copyright Heather Anderson/YouTube
By Ferozan MastSep 01, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
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   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Fashion influencer Heather Anderson is in her 50s and thriving. The YouTuber is living her best life, and it looks incredible, not just for someone who is 50 but for anyone of any age. So how does she do it? “These five tips have definitely helped me tremendously stay fit,” she says. “But not only that, ladies, they've also helped me just feel mentally like the best version of myself. Now make sure you listen to tip number five because, in my mind, that is one of the most important tips that really has a lot to do with the size I am and how I stay so toned and fit.” Here’s what Anderson recommends.
#1: Attainable ExerciseAnderson highly recommends finding a workout routine that you can stick to long-term. “Tip number one that has really helped me is making sure that my exercise routine is attainable and actually easy to do because that is something I was struggling with is going to the gym in the mornings, actually leaving the house, and having time in my day,” she says. “I own my own business. I got a new puppy. I recently got divorced a year and a half ago, so I've had a lot on my plate, and I've been feeling really stressed out. So, I wanted an exercise routine that was attainable and easy so that I would actually do it. I don't know if you're struggling with that as well.”
RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life
#2: Minimal Alcohol IntakeShutterstock
Anderson is very mindful of her alcohol intake, saying she notices her stomach is flatter by keeping drinking to a minimum. “What I've noticed as I've gotten older, especially if I drink red wine, but honestly, anything—even just having one drink, I will not sleep that well,” she says. “I will fall asleep quickly, but then I wake up at two or 3 a.m., and I'm up for two hours. And then the next day, I'm irritable, I'm groggy, and I don't want to eat as clean as I would if I hadn't drunk alcohol. What I really want to eat after I drink alcohol is pizza, hamburgers, and french fries, and that is not something that I want to eat because that is not going to help me maintain and look as fit as possible. Maybe once a week, I will have one to two drinks, but really that's it because any more than that, I just don't feel like the best version of myself, and I won't want to work out, and I won't want to eat healthy.”
#3: Intermittent Fasting
See on Instagram
Anderson swears by intermittent fasting to keep herself slim and trim. “Intermittent fasting helps you sleep better,” she says. “It boosts your immune system, it helps your metabolism and even helps your brain think better, believe it or not. And it has definitely helped me maintain a healthy weight. I only eat between the hours of 11 a.m. and 6 p.m. I try to have my last meal by 5:30 p.m. Now, if I'm going out at night, of course, I make exceptions. I'll probably go out to dinner maybe one to two nights a week, and on those nights, I will just eat later. But then what I do to sort of maintain the intermittent fasting is instead of waking up the next day and eating at 11, I will wait until 12.30 or one to have my first meal.”
#4: Hot YogaShutterstock
Anderson loves the physical and mental benefits of Bikram yoga sessions. “I'm honestly addicted to it because it makes me feel so good,” she says. “It keeps me toned. I think it also helps me maintain my weight because it's 105 degrees for 90 minutes, and you literally sweat like crazy. Honestly, you look like you just stepped out of the shower when you're done with this yoga class. That is how much you sweat, but it's detoxifying. It rejuvenates every single cell of your body… It is healing; I feel like a million bucks when I walk out of there. It not only helps me stay toned and fit, but it also helps me mentally. Recently, I just moved, so I wasn't able to do it for a couple of days. And I honestly felt my anxiety start to rise, and I started to feel a little bit down and depressed. And then I was able to practice yoga this morning, and oh my gosh, you guys, I feel 10 million times better.”
RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger
#5: Eating CleanShutterstock
Anderson says eating a clean, healthy diet is her number one tip for looking and feeling your best. “If you just eat clean and you only exercise two to three times a week, you'll be able to maintain weight and just be healthy and fit,” she says.”When I was in my late twenties and early thirties, I only worked out maybe two or three times a week, but I was really disciplined about what I ate. I honestly think what you eat and put in your mouth is like 80% of the reason you are the size that you are.”
Typical DietShutterstock
Anderson follows a paleo-ish diet and always starts her day with a big glass of water. “I eat a lot of salads, I eat a lot of proteins like chicken, like fish, like nuts,” she says. “And I think as we age too, it's very important that you get enough protein. If you're not getting enough protein, then your hair will start to fall out. You won't build muscle as much. I also eat a lot of eggs. I eat a lot of fruit. I eat a lot of salads,” Heather says.
Breakfast and LunchShutterstock
For breakfast, I'll have eggs with some gluten-free toast with almond butter on it or even peanut butter. For lunch, I'll have a tossed green salad with either chicken salad or tuna salad on top of it.
RELATED:Top 10 Foods Every Man Should Eat Every Day to Build “Dense” Muscle
DinnerShutterstock
For dinner, I will have fish or chicken with broccoli or a salad or a vegetable. Yes, I will have bread every once in a while, and yes, I will have dessert, maybe, like every day. I'll have one thing that's sweet, just like a little something, because that is my vice.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.
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        I’m 90+ and These 9 Fat-Blasting Habits Keep Me in the Best Shape of My Life
    
Copyright Health & Longevity/YouTube
By Leah GrothSep 17, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Do you ever wonder about the habits of some of the healthiest people in the world? Takishima Mika, or “Takimika,” is in her mid-90s and works as a personal trainer. Considered Japan’s oldest fitness instructor, the former housewife maintains a super healthy lifestyle. She recently revealed 9 of her key health habits in an interview with Nippon – many of which you can incorporate into your own routine.
She Only Sleeps 3 to 4 Hours a NightAccording to Takishima, she doesn’t need a lot of sleep. She goes to bed at 11:00 pm and wakes up bright and early at 3:00 am. That means her total amount of sleep is just three to four hours.
2 Hours of Walking and JoggingShutterstock
After getting up at 3, while it’s still dark, she gets her cardio in. “I leave home at around four in the morning, walk four kilometers, then jog another three. Finally, I walk a kilometer backward. I do this every day, as long as it’s not raining. It takes around two hours, but it feels like it’s over in no time,” she says.
A Hearty BreakfastShutterstock
Around 7:00 am, she is ready for a breakfast full of protein and fermented foods. “I grill mackerel or salmon and have it with nattō, eggs, tofu, kimchi, and nukazuke pickles. I never skip my two packs of natto,” she says.
Housework and StretchingShutterstock
After she eats, it’s time for housework and stretches. She also pays attention to form and posture at all times, even when watching TV. She also walks around on tiptoes.
RELATED:I Lost 100 Pounds in a Year and I Didn't Give up a Single Thing That I Like
A Light LunchShutterstock
Takishima goes light on food during lunchtime because she is still pretty full from breakfast “I have a banana, followed by a probiotic Yakult drink. That’s all. I get sleepy if I overeat.”
Two Hours of Intense TrainingShutterstock
During the afternoon, she invests about two hours on intensive training sessions. Sometimes she works out with her trainer, Nakasawa Tomoharu, doing one-on-one exercises. She doesn’t listen to music, but concentrates on her stretching.
Red and White WineShutterstock
Before she makes dinner, Takishima treats herself to wine. “I like both red and white wine,” she says. “Red wine, in moderation, has long been thought of as heart healthy,” says the Mayo Clinic. “The alcohol and certain substances in red wine called antioxidants may help prevent coronary artery disease, the condition that leads to heart attacks.” While red wine is slightly healthier than white, the lighter shade of vino generally has fewer calories than the darker shade.
RELATED:Top 17 Expert Hacks to Burn Fat and Transform Your Body by 30 Minutes of Walking
Soup for DinnerShutterstock
“After my glasses of wine, I take my time to enjoy my dinner. I make chicken and vegetable soup a lot. I stew Chinese cabbage, mushrooms, potatoes, carrots, konnyaku, and the like until tender, then add the chicken. I like the flavorful juice you get from the vegetables. I love seasonal vegetables, too. In winter I add plenty of spring onion,” she says about her nightly meal.
No Processed FoodShutterstock
Takishima eats three balanced meals a day, eating as much as she wants. However, she has always avoided artificial additives and preservatives. “If I feel like cake, I have cake. Sometimes, I decide to only eat half and save the rest for the following day. I end up eating at all, though,” she says.
RELATED:I Lost 70 Pounds, “Got Rid of Cellulite and Fat and Toned My Legs” with These 3 Simple Steps
She Trains OthersShutterstock
Tomoharu, Takishima’s trainer and the owner and managing director of Power Aging, the gym where she trains, made his star pupil a trainer. “Every inch of Takishima’s body exudes a love of training. She’s a great speaker, too. The more I worked with her, the more I felt that it was a waste to have her come here only as a pupil, which is why I half forced her to take the role of fitness instructor. Takishima resisted initially, but her achievements have exceeded our expectations,” Nakasawa says. 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.
Fitness & Workouts
        We Are 55 and These 15 Fat-Blasting Habits Keep Us in the Best Shape of Our Lives
    
Copyright Melissa Neill/YouTube
By Leah GrothSep 09, 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.
Melissa Neil is a fitness trainer who specializes in working with women over 40 to transform their bodies and health. Melissa, in her late 50s, along with her husband, Ken, who is in his 60s, eat and exercise together to ensure healthy aging. She takes her followers “through a typical day” of “how we get in shape at this stage in life,” she says. “So we're gonna show you how we eat, what we do for training, and we're also gonna show you a way that you can do exactly what we are doing to get in great shape in your forties, fifties, sixties, and beyond.”
We Eat a Protein-Packed Pre-Workout Snack“The first thing that we are doing, which we do before every strength training workout, is we're gonna have a pre-workout snack,” she says. She makes cream of rice, about “two heaps” or 70 grams, which she combines with protein powder. “ Ken's gonna have about 40 grams, and I'm gonna have 30 grams,” she says in the video.
They Use Protein Powder for FlavorShutterstock
She opts for whey protein. “You could use a plant protein. It doesn't really matter,” she says. She adds that she uses chocolate flavor, which “kind of gives it flavor because the cream of rice in itself can be a bit bland.” She notes it’s a great way to get your protein in. She also mixes it with unsweetened almond milk and cinnamon.
They Drink Lemon TeaShutterstock
“I'm just making some lemon tea because we both have lemon tea,” she says. “It's a way for me to get some hydration first thing in the morning. So that's what I like doing.” She chooses to avoid coffee because “coffee's actually a diuretic, meaning it's not going to hydrate you. It's going to dehydrate you. So this is why we have lemon water, but coffee is not bad for you per se. It's absolutely fine. But I just like to use this opportunity for hydration.”
They Also Drink CoffeeShutterstock
“We don't drink a massive amount of coffee. We just drink it occasionally. I wanted to give it a try of not drinking so much coffee, and actually, I found it quite easy to do.”
She Eats Less Than Her HusbandShutterstock
She notes the reason why she eats less than her husband is that her calories “actually need to be less in order to get fat loss. Ken can eat a lot more because he weighs more and he's a male. His body's burning more fat or burning more energy, and he's going to need a lot of energy to get through the workout,” she says.
Since Eating More Protein Her Training Has ImprovedShutterstock
She reveals that since she started eating the protein-packed meal, her training has improved. “We're both in a calorie deficit and what that means is sometimes, if you are in too much of a calorie deficit, you don't eat properly before training, your training is going to be compromised. That's your strength training. So it's really important to fuel your body correctly,” she says.
They Don’t Skip MealsShutterstock
She stresses the im[importance of not skipping meals. “People think that's a good way to lose weight, but actually, it's not because it's really important to fuel your body correctly,” she says.
They Walk to the GymShutterstock
When it comes time to go to the gym, she reveals one of her fitness secrets. “We always walk,” she reveals. “Because what that does is it gets our steps in, so it's about a 15-minute walk to the gym, and yeah, it gets our steps in.”
RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"
They Do Bench ExercisesShutterstock
After a warm-up, they head over to the bench to do some exercises. “It's actually a decline bench,” she says, revealing that they have five sets of exercises. She starts with lower intensity, and by the third set, she moves onto “relatively heavy weight. The two final sets are what are called working sets. And they will be really, really heavy on the maximum that we can go for kind of six reps.”
Then, They Do HIIT Cardio
See on Instagram
After their strength training session, they move on to cardio. I'm now going to get on the stair climber and do some HIIT cardio. It's just going to be 20 minutes,” she says.
They Eat More Protein for BreakfastShutterstock
After their workout, they move on to breakfast, which is oatmeal. “Ken's putting in 60 grams. I would probably put 50 grams in, so I have a little bit less than him, but then my carbohydrates through the day would be much less than Ken's for the rest of the day.” She adds almond milk and protein powder. Ken adds banana “because he can afford to have a little bit more carbohydrate,” she says. She sticks to berries.
They Have Lean Protein, Whole Grains, and a Little Fat for LunchShutterstock
For lunch, they marinate chicken breasts in yogurt, whole grains, and homemade coleslaw with cabbage, a little bit of mayo, and apple cider vinegar. “I'm basically just gonna plunk it all on a plate and eat it. But I will weigh it out, probably like about 90 grams of chicken breast,” she says.
Her Husband Does Group Cardio ClasssShutterstock
“Ken loves to do his cardio in a group environment. So he goes to a local gym where he does a class in the evenings. It's a high-intensity interval training class. It fits right in with how we recommend you work out if you are over 40,” she says.
RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life
They Have Salmon and Veggies for DinnerShutterstock
Her last meal of the day is salmon and veggies. “We just bought one of those stir-fried vegetable bags; they're already prepped up. Just stir-fried that and put it like salmon in,” she says.
They Also Indulge in a Low-Calorie Sweet TreatShutterstock
She follows it up with something that is “always quite light, a little bit of dessert,” that is, low-calorie ice cream served in a cup of tea. “It's 250 calories per tub,” she says, revealing that she just has one-fifth of that.  “It is going to have carbohydrates in it but not that many carbs, so it won't push me over my limit,” she says.
The Couple’s Program Helps with Accountability
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They also explain that they created the couple’s program because it helps with accountability. “Some people are different, but I need to be pushed, and working with a partner and my partner has helped me tremendously. It's great,” says Ken.
It Has Also Challenged Her and Increased Her Fitness LevelShutterstock
She admits that when they started out, they were on different levels. “What it's done is it's really brought my strength training, in particular, my upper body. I've just achieved a sort of personal best on my bench press by working out with Ken.”
It’s More Fun Doing It with Someone ElseShutterstock
“So we've developed this program in mind so that if you've got someone you want to do this with, it's going to work so much better for you than doing it on your own. Because it's actually quite tough doing it on your own, isn't it?” she says.
RELATED: 10 Ways to Lose Weight in Water (That are Not Swimming)
It Also Simplifies ThingsShutterstock
“If you can do it with someone, it's actually going to bring your training on more. It's going to bring more food to the side of it. Especially if you eat together because you know you eat together so you're going to have the same meals together. Ken eats more than me, but essentially, it's the same food we eat out together as well, don't we?” she says.
Overall, It Will Improve Your Health
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“It's about your health as well, trying to improve your health in life and your activity by going out and you're walking, improving your mobility. And having a better lifestyle with that,” they add. “We are doing it together. So it makes it much easier to do it together, and it kind of brings us closer together.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.
Nutrition & Diet
        I'm 60 and Lost 120 Pounds in a Year With Walking and 3 Other Changes That Finally Worked for Me
    
Copyright Scott Sampson
By Leah GrothOct 09, 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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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
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Are you sick and tired of your weight yo-yoing? Scott Sampson, 60, the YouTuber behind the account Becoming Superhuman, struggled with his weight for most of his life, losing pounds and then putting them – and then some – back on again. It wasn’t until he figured out the secret equation to weight loss that he achieved long-term success. “I lost 120 pounds, from 307 to 187 pounds in a 12-month period of time from July 2022 to July 2023,” he exclusively tells Body Network. Here is everything you need to know about his weight loss journey.
Scott Sampson Struggled with Being Overweight and Obese Almost All His Life
Copyright Scott Sampson
Sampson, who lives in Tyler, Texas, struggled with being overweight “and then obese” for almost his entire adulthood. “Each year, I would gain 20-30 pounds, try a diet, and lose 10-15 pounds. As I approached 300 pounds, I became more serious about my weight and managed to lose 30-40 pounds, but inevitably fell back into unhealthy eating habits of overeating and eating unhealthy food, leading to regaining the weight, often plus some. This cycle of losing and gaining continued for 20-25 years. I would lose 20, 30, or 40 pounds, and then I would gain most of it back. Over and over and over again,” he explains to Body Network.
He Hit His Breaking Point in 2019
Copyright Scott Sampson
In 2019, he experienced a pivotal moment when my dad passed away from a heart attack at 73. “Taking care of my mom, who was 74, disabled, and facing serious health issues like diabetes, hypertension, and severe CV, made me realize I was on a similar path, and it was going to be fast approaching. I was pre-diabetic and marginally hypertensive, and I decided to take control of my health and that if there was anything I could do to avoid being in poor health as I aged, I was going to do it,” he says.
He Shifted His Focus From Losing Weight to Becoming Healthy
Copyright Scott Sampson
“For the first time, my focus shifted from just losing weight to becoming healthy. I dove into YouTube content about metabolic health, learning about insulin resistance and the harmful effects of ultra-processed foods. Understanding the dangers of these foods helped me commit to a whole-food, low-carb lifestyle. Recognizing my struggles with food addiction, I created a ‘do not eat’ list, allowing me to stick with my new eating habits,” he says, “what most people would consider a keto or ketogenic diet. I didn’t count any macros, but I also knew I was not consuming enough carbs to count.” He also didn’t add in a lot of additional fat as a lot of traditional keto purists advocate, “because I knew my body was carrying around all the fat that I needed to fuel my body. I didn’t go low fat. I just didn’t increase my fat intake and didn’t have to count my fat macros. In hindsight, I probably should have done a better job of making sure I was getting enough protein as I was actively trying to lose weight. It wasn’t until I was in a maintenance phase that I began to prioritize my protein intake,” he says.
He Cleaned Up His Diet and Started Intermittent Fasting
Copyright Scott Sampson
“Throughout the weight loss phase of my health journey, I ate primarily cruciferous vegetables, berries, cheese, and proteins (eggs, beef, chicken, pork, fish). By eating a whole food, low-carb diet, combined with Intermittent Fasting, I was able to lose 100 pounds without any exercise,” he says, revealing that he started fasting about one month into the diet. “At first, two meals a day with no snacks in about a 6-7 hour eating window, and then I later transitioned to one meal a day (OMAD). I completely avoided ultra-processed foods, seed oils, refined grains, and fast foods,” he says.
RELATED:I Got Into the Best Shape of My Life and “Rocking” at 51 With This Top Workout
He Did a Water Fast Once a Month
Copyright Scott Sampson
“In addition, about once a month, I would do a 3-5 day water fast. For me, this was more about health than weight loss, and I learned that these extended fasts have incredible health benefits. Your body recycles damaged and abnormal cells. You produce additional human growth hormone. Your body produces additional stem cells. Your gut microbiome rests and resets. It’s also beneficial for your DNA and mitochondria,” he explains.
He Added Walking Into His Routine
Copyright Scott Sampson
“I did begin to introduce exercise into my routine and was able to lose an additional 20 pounds while building some lean muscle mass,” he says. “Walking is my primary form of exercise. Once I established a routine of daily walks, I noticed increased energy and mental clarity. Walking is sustainable for most people, offering tremendous health benefits. I recommend aiming for 30-40 minutes of walking each day, ideally after meals, as it’s easy to start at your own pace. Walking is also one of the easiest things for someone who is very overweight (like I was), and they can start at their own pace and improve as they drop weight,” he says. “I also incorporated bodyweight exercises like push-ups, air squats, and planks, along with some dumbbell workouts.”
It Is Now His Lifestyle
Copyright Scott Sampson
“Even a year after losing 120 pounds, I continue to eat a whole food, low carb diet, continue to eat one or two meals a day, and continue to consume YouTube content on health and wellness. This is a new lifestyle for me. After I had lost about 100 pounds, I had a friend ask me when I was going to stop dieting. I explained to them that we all diet all the time and that my new diet was something I was going to do for the rest of my life.”
Here Is What He Eats in a Day
Copyright Scott Sampson
Here is what he eats in a day during the maintenance stage. “My diet resembles a ‘carnivore adjacent’ approach. Typically, I consume 3-4 eggs, 12-24 ounces of protein (usually beef), an avocado, and a handful of strawberries. I also include chicken, pork, and fish a few times a week,” he says.
RELATED:6 Surprising Techniques to Reduce Anxiety, Clinical Psychologist Swears By
He Also Hydrates
Copyright Scott Sampson
He also has a “strict” hydration routine. “I start my day with 6-8 ounces of water mixed with electrolytes, followed by about 15 ounces of coffee with cream or milk. By mid-morning, I drink 40 ounces of black iced tea, then another 40 ounces of green iced tea in the afternoon, finishing with 30-40 ounces of water later in the day.”
Sleep Is Also Key, He Says
Copyright Scott Sampson
Sleep is also a priority. “I aim for at least 7 to 8 hours of quality sleep. Good sleep is crucial for overall health and effective weight loss, and it’s often overlooked,” he says.
His Message? “Mindset Is Everything”
Copyright Scott Sampson
What is his message for people out there who are struggling to get in shape? “Mindset is everything,” he says. “You need the desire to change and the determination to learn what it takes. I’ve been where you are, that I struggled for years and years, and I found success through a whole food diet. Processed foods are detrimental to our health; recognizing them as harmful can make it easier to stop consuming them. The idea of “everything in moderation” often leads to failure for those who struggle to moderate. If I can do this, anyone can—there’s nothing special about me. I simply learned the impact of certain foods on my body and decided to eliminate them. You can too!”
He Started His YouTube Channel to Help Others
Copyright Scott Sampson
“I started my YouTube channel because I feel like I have something to offer. I want to share what I’ve learned about gaining control of my health and how it’s impacted my life. I believe I come from a different standpoint than most people on social media talking about weight loss. I named my YouTube channel Becoming Superhuman because sometimes that’s how I feel now that I’ve regained my health. Super basically just means ‘over and above,’ higher in quantity, quality, or degree than ‘more than,’ and taking control of our health in the way that I’ve been able to do so, is more than most people these days. I have a message to share that’s positive, that’s possible, and so many people don’t realize how much better they can make their lives. They feel trapped, and I want to help them take their first steps to Becoming Superhuman,” he explains.
RELATED:13 Weight Loss Alternatives When Ozempic Isn't Available That Experts Swear By
He Has “Transformed” His Life
Copyright Scott Sampson
“Losing over 100 pounds has transformed my life in ways I never thought possible. I’ve ditched the daily medications for joint pain and body aches, and I no longer suffer from frequent acid reflux or digestive issues. It’s been years since I’ve had a cold or a sinus infection. With newfound energy and mental clarity, I finally care about my appearance and feel confident in my own skin. At 60 years old, I’m more excited about the future than ever before.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        10 Foods with More Protein and Fewer Calories Than 3 Eggs
    

        ​Stock Up on Groceries
    

        Shutterstock
    
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

            
                3 Eggs Don’t Offer Enough Protein
            
            
        9 High-Protein Foods That Beat Eggs for Weight LossShutterstock“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

            
                You Need to Be in a Calorie Deficit While Consuming Enough Protein
            
            
        
View this post on Instagram
A post shared by Jarrah Martin (@jarrahmartinfitness)
“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues. 

            
                10 Foods with More Protein and Fewer Calories Than 3 Eggs
            
            
        ​Slow Cooker Buffalo ChickenShutterstockHere are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:
Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
Chicken breast (4 oz, cooked) – 30g protein, 170 cals
Cottage cheese (200g, low-fat) – 25g protein, 145 cals
Canned tuna (4 oz, in water) – 24g protein, 110 cals
Egg whites (250g) – 27g protein, 130 cals
Shrimp (5 oz, cooked) – 29g protein, 150 cals
White fish (5 oz, cooked) – 30g protein, 150 cals
Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
Protein powder (1.5 scoops) – 33g protein, 150 cals

            
                You Can Keep Eating Eggs Too
            
            
        Eat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

            
                The Bottom Line
            
            
        
View this post on Instagram
A post shared by Jarrah Martin (@jarrahmartinfitness)
The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Nutrition & Diet
        Nutritionist Lost 20 Pounds Eating These 10 Foods That Mimic Ozempic
    

        Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
    

        Copyright nutritionwith_grace/Instagram
    
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes. 

            
                Ozempic Turns Down Your Appetite
            
            
        
View this post on Instagram
A post shared by Grace 🍋 Macro Coach (@nutritionwith_grace)
“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

            
                Here Is What These Foods Do
            
            
        
View this post on Instagram
A post shared by Grace 🍋 Macro Coach (@nutritionwith_grace)
They slow down how fast food leaves your stomach (you stay full longer)
They help regulate blood sugar after meals
They reduce cravings by acting on hunger centers in your brain
They improve insulin sensitivity
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                1. Avocados
ShutterstockAvocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

            
                2. Potatoes
            
            
        ​Bonus Tip: Look Out for Hidden CaloriesShutterstockNext up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

            
                3. Chia Seeds
            
            
        ShutterstockChia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes. 

            
                4. Eggs
            
            
        ​Eggs and Egg Whites: The Complete Protein PackageShutterstockEggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                5. Oats
ShutterstockOats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

            
                6. Greek Yogurt
            
            
        ​Plain Greek YogurtShutterstockShe is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

            
                7. Leafy Greens
            
            
        ​SpinachShutterstockLeafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

            
                8. Meat
            
            
        ​Stick to Certain ProteinsShutterstockMeat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

            
                9. Salmon
            
            
        ShutterstockUp next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.
RELATED:What Happens When You Quit Soda, According to a Nutritionist

            
                10. Berries
            
            
        ​BerriesShutterstockLast on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time
Fitness & Workouts
        I Am a Trainer and Swear by These 7 Core Exercises
    

        Copyright mramericajasonkozma/Instagram
    
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Do you ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

            
                Hanging Leg Raises
            
            
        ShutterstockWhy trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.
How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.
Trainer Tip: Avoid using momentum; go slow for max burn.

            
                Planks (and Variations)
            
            
        ShutterstockWhy trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.
How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.
Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

            
                Weighted Sit-Ups
            
            
        Shutterstock
Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).
How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.
Trainer Tip: Keep your lower back from arching as you sit up.

            
                Weighted Crunches
            
            
        Shutterstock
Why trainers love it: A focused, compact move that brings serious burn to the upper abs.
How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.
Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

            
                Russian Twists (Weighted or Bodyweight)
            
            
        ​Target Side Core MusclesShutterstockWhy trainers love it: Excellent for building oblique strength and rotational power.
How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.
Trainer Tip: Keep your chest lifted and back straight to avoid strain.

            
                Dead Bug
            
            
        ​ 7. The Modified BeetleShutterstockWhy trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.
How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.
Trainer Tip: Press your lower back into the floor the entire time.

            
                Ab Wheel Rollouts
            
            
        Shutterstock
Why trainers love it: One of the most challenging and effective moves for building total core strength and control.
How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.
Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
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