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7 Rest Strategies Pro Athletes Use for Better Sleep and Less Stress

Create a Rest Practice that Works for You

Erin Taylor
By Erin TaylorApr 05, 2025
Erin Taylor
International Recovery Expert, Yoga Teacher, Author, and Founder of Balance Practice
Erin Taylor is a Recovery Expert, Yoga Teacher, Author, and Founder of Balance Practice.
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Erin Taylor erintaylorworks
Copyright Erin Taylor
Erin Taylor
By Erin TaylorApr 05, 2025
Erin Taylor
International Recovery Expert, Yoga Teacher, Author, and Founder of Balance Practice
Erin Taylor is a Recovery Expert, Yoga Teacher, Author, and Founder of Balance Practice.
See Full Bio
Follow:
Fitness & Workouts

In today's fast-paced world, most of us struggle to find balance between doing and resting. We're constantly on the go, rarely taking time to truly recover from our daily demands. As someone who has spent 20 years coaching professional athletes, everyday runners, pre- and post-natal women, and office workers, I've seen firsthand how transformative intentional rest can be. The strategies that help elite athletes recover can work for you too—improving your sleep, reducing stress, and boosting your overall wellbeing. Join me in creating a rest practice that fits your lifestyle and helps you reclaim your energy.

Why Rest Matters

Erin Taylor erintaylorworks

Copyright Erin Taylor

There is so much science affirming the importance of rest, the benefits of which are vast and undeniable. Rest and recovery support you to:

  • Decrease stress and tension
  • Absorb the benefits and gains of your efforts
  • Manage and solve physical pain
  • Increase your attentional capacity
  • Promote mental stability
  • Boost your immune system
  • Improve the quality of your sleep.

And so much more!

Strategy 1: Train Your Rest Like a Muscle

If you value your well-being and longevity, you have to activate and strengthen rest and recovery, on purpose, just as you would train a muscle. Our bodies are engineered for balance — this is as true for balancing work and rest as it is for balancing strength and flexibility. And yet we live in a world that asks us to do too much, all the time, leaving little to no time to integrate or absorb all of our efforts and happenings.

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

Strategy 2: Build a Restorative Mindset

Erin Taylor erintaylorworks

Copyright Erin Taylor

Understanding rest is step one. This is all about cultivating a restorative mindset and becoming more receptive to rest, and in doing so answering the question, Why should you rest and recover? Acknowledge that rest is important — Recovery is just as important as everything else you do. It's not automatic — it's a skill that needs developing with practice.

Strategy 3: Use Your Own Attention as a Tool

Recovery is readily available — you don't need any fancy tools or gadgets or a lot of time. Rather, your own attention holds the greatest power to restore you in the moments when you need rest the most. In today's world, we habitually do things so hard and fast, and at such high volume, that many of us find it difficult to access a slower gear. But it's not that we can't do it, we're just out of practice.

Strategy 4: Practice Mental and Physical Recovery

Erin Taylor erintaylorworks

Copyright Erin Taylor

As you continue to develop your restorative mindset, you'll fine-tune your ability to recognize when it's time to stop working and to start resting. Once you stop, what should you do? This is when it's time to activate real recovery with contextual practice in order to connect the dots of how to make rest work for you. I recommend integrating both mental focus and physical relaxation to create entry points to rest and to support yourself to recover in a more meaningful way.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Strategy 5: Make Recovery Fit Your Schedule

If your practice doesn't fit in your real life, it won't work! Recovery is a unique and personal practice — there's no universal prescription that best serves all of us. Consider the practicalities of actually resting and know that you can recover in the time that you do have, whether it's 5, 20, or 60 minutes. Even brief recharges add up to more ease and better energy.

Strategy 6: Build the Recovery Habit

As you develop your restorative skill set, it's your practice — attention and reps — that is the real game changer. Consistent practice is what will increase your ability to use rest to full advantage and to become more fluent in recovery. Rather than skipping recovery because you're time-poor, remember that anything is better than nothing, and the more you practice rest, the more adept you become at recovering efficiently and effectively.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Strategy 7: Start Right Where You Are

Get out of your own way — rest now. So often we defeat ourselves before we've even started. Don't underestimate the power the briefest, simplest gestures hold to restore you in the moments when you truly need rest the most. Move, Rest, Recover is full of practical tools and inspiration to catch your breath, right where you are.

About the author:

Erin Taylor is an international recovery expert, writer, and yoga teacher. For 20 years, she has coached professional athletes, everyday runners, pre- and post-natal women, office workers, and anyone looking to integrate practices that improve well-being and longevity. She is the creator of Balance Practice, a platform that offers practical tools to inspire and support mental and physical balance in all aspects of life. Erin is also the founder of Athletes for Yoga, the only athlete-led, on-demand video platform and app that puts yoga into the context of sport and well-being goals, and the author of books including Move, Rest, Recover and Work IN.

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Fitness & Workouts

7 Rest Strategies Pro Athletes Use for Better Sleep and Less Stress

Erin Taylor erintaylorworks
Copyright Erin Taylor
Erin Taylor
By Erin TaylorApr 05, 2025
Erin Taylor
International Recovery Expert, Yoga Teacher, Author, and Founder of Balance Practice
Erin Taylor is a Recovery Expert, Yoga Teacher, Author, and Founder of Balance Practice.
See Full Bio
Follow:
✓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.

In today's fast-paced world, most of us struggle to find balance between doing and resting. We're constantly on the go, rarely taking time to truly recover from our daily demands. As someone who has spent 20 years coaching professional athletes, everyday runners, pre- and post-natal women, and office workers, I've seen firsthand how transformative intentional rest can be. The strategies that help elite athletes recover can work for you too—improving your sleep, reducing stress, and boosting your overall wellbeing. Join me in creating a rest practice that fits your lifestyle and helps you reclaim your energy.

Why Rest Matters

Erin Taylor erintaylorworks

Copyright Erin Taylor

There is so much science affirming the importance of rest, the benefits of which are vast and undeniable. Rest and recovery support you to:

  • Decrease stress and tension
  • Absorb the benefits and gains of your efforts
  • Manage and solve physical pain
  • Increase your attentional capacity
  • Promote mental stability
  • Boost your immune system
  • Improve the quality of your sleep.

And so much more!

Strategy 1: Train Your Rest Like a Muscle

If you value your well-being and longevity, you have to activate and strengthen rest and recovery, on purpose, just as you would train a muscle. Our bodies are engineered for balance — this is as true for balancing work and rest as it is for balancing strength and flexibility. And yet we live in a world that asks us to do too much, all the time, leaving little to no time to integrate or absorb all of our efforts and happenings.

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

Strategy 2: Build a Restorative Mindset

Erin Taylor erintaylorworks

Copyright Erin Taylor

Understanding rest is step one. This is all about cultivating a restorative mindset and becoming more receptive to rest, and in doing so answering the question, Why should you rest and recover? Acknowledge that rest is important — Recovery is just as important as everything else you do. It's not automatic — it's a skill that needs developing with practice.

Strategy 3: Use Your Own Attention as a Tool

Recovery is readily available — you don't need any fancy tools or gadgets or a lot of time. Rather, your own attention holds the greatest power to restore you in the moments when you need rest the most. In today's world, we habitually do things so hard and fast, and at such high volume, that many of us find it difficult to access a slower gear. But it's not that we can't do it, we're just out of practice.

Strategy 4: Practice Mental and Physical Recovery

Erin Taylor erintaylorworks

Copyright Erin Taylor

As you continue to develop your restorative mindset, you'll fine-tune your ability to recognize when it's time to stop working and to start resting. Once you stop, what should you do? This is when it's time to activate real recovery with contextual practice in order to connect the dots of how to make rest work for you. I recommend integrating both mental focus and physical relaxation to create entry points to rest and to support yourself to recover in a more meaningful way.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Strategy 5: Make Recovery Fit Your Schedule

If your practice doesn't fit in your real life, it won't work! Recovery is a unique and personal practice — there's no universal prescription that best serves all of us. Consider the practicalities of actually resting and know that you can recover in the time that you do have, whether it's 5, 20, or 60 minutes. Even brief recharges add up to more ease and better energy.

Strategy 6: Build the Recovery Habit

As you develop your restorative skill set, it's your practice — attention and reps — that is the real game changer. Consistent practice is what will increase your ability to use rest to full advantage and to become more fluent in recovery. Rather than skipping recovery because you're time-poor, remember that anything is better than nothing, and the more you practice rest, the more adept you become at recovering efficiently and effectively.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Strategy 7: Start Right Where You Are

Get out of your own way — rest now. So often we defeat ourselves before we've even started. Don't underestimate the power the briefest, simplest gestures hold to restore you in the moments when you truly need rest the most. Move, Rest, Recover is full of practical tools and inspiration to catch your breath, right where you are.

About the author:

Erin Taylor is an international recovery expert, writer, and yoga teacher. For 20 years, she has coached professional athletes, everyday runners, pre- and post-natal women, office workers, and anyone looking to integrate practices that improve well-being and longevity. She is the creator of Balance Practice, a platform that offers practical tools to inspire and support mental and physical balance in all aspects of life. Erin is also the founder of Athletes for Yoga, the only athlete-led, on-demand video platform and app that puts yoga into the context of sport and well-being goals, and the author of books including Move, Rest, Recover and Work IN.

Fitness & Workouts

7 Steps to Shed Body Fat in 6 Months, From Ben Affleck's Trainer

Young smiling fit woman doing exercises with dumbells and looking at her reflection at gym.
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Leah Groth
By Leah GrothJun 10, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

You can completely transform yourself and become unrecognizable in just 6 months, according to a personal trainer and social media influencer. Josefine Holmberg, who has trained a bunch of celebrities, including Ben Affleck, reveals a simple transformation program in one of her latest posts. “All you have to do is incorporate this into your life daily!” she writes. Her are her “simple steps to become unrecognizable in 6 months.”

1. Wake Up Early

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Her first suggestion? Wake up early. According to one study, people who wake up early tend to go to bed earlier and enjoy longer, better-quality sleep.

2. Hydrate

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Her second recommendation is to hydrate “with water, salt & electrolytes,” she writes. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. But remember: You are also getting fluids from the food that you eat. Why is hydration crucial? Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues, says the Mayo Clinic.

3. Walk Daily

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“Walk outside daily,” says Josefine. The Mayo Clinic endorses regular brisk walking, explaining that it can help you maintain a healthy weight and lose body fat to prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes. It can also help improve cardiovascular fitness, strengthen your bones and muscles, improve muscle endurance, increase energy levels, improve your mood, cognition, memory, and sleep, improve your balance and coordination, strengthen your immune system, and reduce stress and tension.

4. Exercise 4 to 5 Times a Week

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Next up, exercise. Josefine recommends breaking a sweat 4 to 5 times a week. However, the current Physical Activity Guidelines for Americans recommend adults aim for 150 minutes of moderate-intensity physical activity and two days of muscle-strengthening activity weekly.

5. Read, Write, and Meditate

A man meditates with headphones in nature. He listens to pleasant, calm music before going to bed. Balance calmness and harmony with yourself.Shutterstock

Self-care is also crucial for your transformation, according to Josefine. “Read, write & meditate,” she recommends. One Harvard study published in Social Science & Medicine found that people who read books regularly had a 20% lower risk of dying over the next 12 years compared with people who weren't readers or who read periodicals. According to the Mayo Clinic, the benefits of meditation include increased self-awareness, reduced negativity, and improved sleep quality.

6. 8 Hours of Sleep

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Speaking of sleep, Josefine recommends getting 8 hours of sleep a night. What are the health benefits of sleep? 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.

RELATED: 10 Daily Rituals to Boost Metabolism and Lose Weight Over 50

7. Cut Out Negativity

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Finally, think your way into a happy life. “Cut out negativity,” Josefine writes, concluding her seven easy tips for a transformation.

Bodybuilding Is Her Go-to Method

Muscular build sportsman taking weights from a rack in a gym. Focus is on hand. Close up.Shutterstock

Josefine is a personal trainer and stretch therapist. “My unique method includes combining the cutting-edge edge bodybuilding methods and precisely combining it with the ‘old school’ bodybuilding techniques using different sets and rep ranges to shock the muscles. This not only accelerates results but also helps to make it more enjoyable and psychologically motivating to avoid repetitive stagnation,” she told Voyage LA. “I also use a unique combination of weights and resistance bands and loops to give the muscles some variations. Lastly, I always make sure to add in unique rehab/prehab exercises specifically to keep each one of my clients healthy and injury-free.”

RELATED: 10 Simple Exercises for Toned Arms You Can Do at Home

Weight Loss Requires an All-Encompassing Approach

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According to Josefine, weight loss “starts with your health, but you need to be active and move your body in order to be successful, but doing so can also help you become healthier,” she told Status Fitness Magazine. “For a successful weight loss journey, you need to make sure to look at all the aspects such as daily movement, nutrition, water, stress, sleep, gut health, inflammation, etc.”

💪🔥Body Booster: Josefine lives by an inspiring mantra. “You only have ONE you, you only have ONE life, so make sure to live your life to the fullest in a body you absolutely love and feel confident in!” she tells Status Fitness Magazine.

Healthy Body

8 Natural Ways to Lower Stress Levels Now

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Yaa Boakye, rdn, ldn, cpt
By Yaa Boakye, rdn, ldn, cptOct 05, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

As a healthcare professional, I’ve seen firsthand how stress can impact our lives. We’ve all been there – heart racing before a big presentation, mind buzzing with a never-ending to-do list, or lying awake at night worrying about tomorrow. While a little stress can be helpful, pushing us to meet deadlines or tackle challenges, too much of it can really wear us down.

I’d like to share with you eight natural ways to lower your stress levels that have worked wonders for me and my clients. These are simple, practical tips that you can start using today to feel calmer, more balanced, and happier overall. Everyone’s journey is different, so feel free to try these out and see what works best for you.

Stress Is Your Survival Mechanism

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Stress is often seen as the enemy, but it actually plays a crucial role in survival. In moments of danger, stress triggers the fight-or-flight response, releasing hormones like adrenaline and cortisol that prepare your body to respond quickly. This mechanism has been essential throughout human history, helping our ancestors react to threats and challenges in their environment.

Short-Term Stress Could Be Good…

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In moderation, stress can help you stay focused, alert, and ready to take on immediate challenges. For example, short bursts of stress—like preparing for a big presentation or meeting a deadline—can sharpen your concentration and increase your performance. This is often referred to as “eustress,” a positive form of stress that can be motivating. However, when stress becomes chronic—lasting days, weeks, or even months—it starts to negatively impact your health.

...But Chronic Stress Can Be Devastating

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Elevated cortisol levels, for example, can interfere with sleep, digestion, and immune function, leading to a variety of mental and physical health problems over time. Chronic stress is linked to anxiety, depression, weight gain, and even metabolic conditions like heart disease.

Now, let’s dive in and discover how we can reduce stress and live our best lives. Here are the top eight ways to reduce stress:

Practice Deep Breathing: Calming the Nervous System

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Why It Lowers Stress:

Deep breathing activates the parasympathetic nervous system, which counteracts the stress-induced "fight or flight" response. By lowering heart rate and reducing cortisol, deep breathing helps foster a sense of calm almost instantly.

Tip:

  • Try the 4-7-8 Breathing Technique: Inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale through your mouth for 8 seconds. Repeat for 2-5 minutes to quickly relieve stress.

How to Do It:

  • Set a reminder on your phone to practice this technique twice daily, such as in the morning before you start your day and again before bed. You can also pair this practice with a calming activity, like listening to soft music or sitting in a quiet room.

Get Moving: The Stress-Relieving Power of Exercise

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Why It Lowers Stress:

Exercise promotes the release of endorphins, which are the body’s natural mood elevators. Over time, regular physical activity also reduces cortisol levels, improves sleep quality, and enhances your mental outlook.

Tip:

  • Start Small: Aim for 30 minutes of moderate activity most days of the week. Walking, swimming, or dancing are great options. If time is short, consider quick bursts of activity, such as 10-minute walks or desk exercises.

How to Do It:

  • Schedule Exercise: Add “walking Wednesdays” or “movement Mondays” to your calendar. Join a local walking group or invite a friend to exercise with you for accountability. Start with achievable goals, like a 10-minute walk during lunch, and gradually increase the intensity and duration.

Try Meditation: Cultivating Mindfulness and Peace

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Why It Lowers Stress:

Meditation encourages mindfulness, helping you stay present and reducing the mind’s tendency to focus on stressful thoughts. Over time, meditation increases emotional resilience and reduces cortisol levels.

Tip:

  • Start Small: Try 5-10 minutes of guided meditation daily using apps like Headspace or Calm.

How to Do It:

  • Set aside a dedicated time each day, like first thing in the morning or right before bed. Block out a “mindful minute” on your calendar and stick to it. Build a meditation corner with a cushion and soft lighting to create a calming space in your home.

Spend Time in Nature: Nature’s Stress Relief

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Why It Lowers Stress:

Exposure to nature lowers cortisol and helps reset your mental state. Immersing yourself in natural environments can reduce mental fatigue and provide a much-needed break from digital distractions.

Tip:

  • Find Nature: Aim for at least 20-30 minutes of outdoor time each day. This can be a walk in the park, a hike, or even just sitting outside to breathe in fresh air.

How to Do It:

  • Plan Nature Breaks: Add a 15-minute nature walk to your daily routine or take your lunch outside. If access to nature is limited, consider adding indoor plants to your home or workplace, or use nature-based relaxation videos.

RELATED:I Lost 50 Pounds in 5 Months and These 6 Pillars Were My Secret Weapon

Nutrition for Calm

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How to Do It:

The foods you eat have a direct impact on your brain health and stress levels. Omega-3 fatty acids, magnesium, and antioxidants help lower cortisol levels, stabilize mood, and support overall brain health.

Tip:

  • Try these foods:
    • Fatty fish (salmon, mackerel) for omega-3s.
    • Leafy greens for magnesium.
    • Dark chocolate (70% cocoa or higher) for antioxidants.

How to Do It::

  • Meal Plan for Success: Start by making one or two simple swaps—replace a highly processed snacks (cookies, candies, etc.) with dark chocolate or add salmon to your weekly meals. Write out a grocery list with the foods of interest and plan meals in advance to stay on track.

Practice Gratitude: Reframing Your Perspective

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How to Do It:

Gratitude helps shift your focus from stress to positive aspects of your life. This practice boosts emotional resilience and promotes a more balanced mindset, reducing overall stress.

Tip:

  • Gratitude Journaling: Write down 3-5 things you’re grateful for each day. This can be anything from a beautiful sunset to a kind gesture from a friend.

How to Do It:

  • Make It a Habit: Set a time in the morning or evening to reflect on gratitude. Use a journal, an app, or simply express gratitude aloud. Add gratitude reminders on your phone to prompt you throughout the day.

Aromatherapy: Harnessing the Power of Scents

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Why It Lowers Stress:

Certain essential oils, such as lavender and chamomile, have calming properties that help lower cortisol and induce relaxation. Aromatherapy is a simple way to create a calming atmosphere and reduce anxiety.

Tip:

  • Use Essential Oils: Diffuse lavender oil at home, or add a few drops to your pillow at night to promote relaxation.

How to Do It:

  • Create an Aromatherapy Routine: Incorporate aromatherapy into your nightly wind-down routine. Use a diffuser or place a small bottle of essential oil on your bedside table to signal your brain that it’s time to relax.

RELATED:10 Must-Know Truths About "Nature’s Ozempic" for "Losing Weight Fast”

Social Support: The Stress-Relieving Power of Connection

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How It Lowers Stress:

Human connection reduces cortisol and buffers against stress by providing emotional security and a sense of belonging. Whether it’s a quick chat with a friend or quality time with loved ones, social support is a powerful stress reliever.

Tip:

  • Reach Out: When stressed, reach out to a friend or loved one for a quick chat or a brief text message. Simple acts of connection can help ease feelings of isolation and overwhelm.

How to Do It:

  • Plan Regular Social Time: Add a recurring event to your calendar, such as a weekly catch-up with friends or family. Make time for coffee dates, walks, or video chats to maintain and nurture your social connections.

Conclusion: Small Steps for Immediate Stress Relief

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Managing stress is an ongoing process, and while stress is inevitable, how you handle it is within your control. Start by picking 1-2 techniques that resonate with you, and gradually build from there.

RELATED:Emily Ogan in 2 in 2-Piece Workout Gear Reveals “How to Lose 10 Pounds by Thanksgiving”

Stress Relief Doesn’t Have to Be Complicated

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Remember, stress relief doesn’t have to be complicated or time-consuming. It’s about taking small steps, staying consistent, and being kind to yourself along the way. Always consult with a healthcare provider or mental health professional to ensure you’re choosing the best path for your specific needs. And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

Healthy Body

I'm a Nutritionist and These are 10 Wellness Habits I Wish I'd Started in My 20s

Nikole_Goncalves_HealthNut_Nutrition26
Copyright healthnutnutrition/Instagram
Alek Korab
By Alek KorabOct 12, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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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.

Ever feel like you're running on autopilot, rushing through life without truly experiencing it? That's exactly how Nikole Goncalves felt before she hit her 30s. As a passionate "health nut" and nutritionist, Nikole has always inspired her viewers to live actively and eat well. But it wasn't until she embraced these 10 habits that she found a new level of balance, self-awareness, and happiness. Let's dive into the practices that helped Nikole slow down, savor life's moments, and revolutionize her well-being.

Try Acupuncture and Acupressure

Nikole's journey with acupuncture began during her pregnancy. "I started going in once a week, then biweekly, then monthly for maintenance. That's when I noticed the biggest difference," she shares in her post. For those who can't access regular acupuncture, Nikole swears by her acupressure mat. "It's great for sleep, nervousness, anxiety, stress, headaches... I probably use this mat every single day without fail."

The Benefits of Acupuncture and Acupressure

Acupuncture and acupressure offer numerous benefits. Mount Sinai’s expert. Dr. Abigail Strubel, MA, LCSW, explains, "Acupuncture seeks to restore balance to the body, mind, and spirit, which are integrated and interconnected." Additionally, the National Institutes of Health notes, "Acupuncture may help ease types of pain that are often chronic, such as lower-back pain, neck pain, and osteoarthritis/knee pain." These practices are also known to reduce nausea associated with chemotherapy and improve overall well-being by addressing the mind-body connection.

Embrace Meditation and Mindfulness

After struggling with anxiety for years, Nikole turned to hypnosis therapy and daily meditation. "Even after three months of doing it, I started to notice little changes in my life," she recalls. Nikole emphasizes the importance of consistency: "It's all about repetition and creating a consistent routine."

The Benefits of Meditation and Mindfulness

According to the American Psychological Association (APA), meditation and mindfulness offer numerous benefits. "Mindfulness meditation changes our brain and biology in positive ways, improving mental and physical health."

Additionally, the APA highlights that mindfulness can help people avoid destructive habits by learning to observe their thoughts and emotions. These practices are also known to reduce stress, anxiety, and depression while improving concentration, emotional intelligence, and overall well-being.

Set Boundaries and Manage Your Time

As a new mom, Nikole learned the importance of boundaries. She says, "I'm learning to set boundaries, say no to things, and make changes in my schedule so that they fit my lifestyle." She recommends using focus mode on smartphones to manage distractions and prioritize tasks.

How to Manage Distractions

According to Psychology Today, managing distractions involves understanding what drives your behaviors and making conscious efforts to control them. Dr. Nir Eyalsuggests, "Master internal triggers by understanding what prompts you to compulsively look at your phone or read one more email." Additionally, the article advises making time for traction, timeboxing your schedule, and hacking back external triggers to prevent distractions.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Use Yoga Tune-Up Balls for Mobility

To combat stiffness and soreness, Nikole discovered yoga tune-up balls. "If you feel stiff, you can't fully rotate your thoracic spine... you need to try these," she enthuses. She finds them more effective than tennis balls for releasing tension in hard-to-reach areas.

How to Combat Stiffness and Soreness

According to the Cleveland Clinic, managing stiffness and soreness involves a combination of stretching, exercise, and mindfulness. Pain medicine specialist George Girgis, DO,advises, "Exercise, yoga, and massage relieve inflammation by increasing blood flow to your muscles. Yoga is a great way to maintain muscle mass because you’re using your body weight to keep muscles healthy.”

“Other options may include lifting a heavy cookbook as a weight or performing squats at your desk,” he says. Additionally, taking a vitamin D supplement and incorporating mindfulness meditation can change the way your brain processes pain, leading to decreased pain intensity over time.

Give CrossFit a Chance

Initially skeptical, Nikole now loves CrossFit. "It uses different areas in my body that I never used before. It's functional exercises, and it's just like a healthy competitive style that's actually fun," she explains. She appreciates the community aspect and the ability to modify workouts to suit individual needs.

The Benefits of CrossFit

Dr. Harrison S. Mahon from The Orthopaedic Institute highlights CrossFit as an excellent way to optimize physical health. Combining endurance training, Olympic weightlifting, and gymnastics, CrossFit benefits people of all ages. Dr. Mahon notes its suitability for recent college-athlete graduates and those seeking high-intensity workouts.

Certified trainers can tailor workouts to individual needs, ensuring safety and effectiveness. This adaptability makes CrossFit ideal for older adults and adolescents alike. Besides fostering a strong sense of community, CrossFit improves cardiovascular health and joint function and increases muscle mass.

RELATED: 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Spend More Time in Nature

Nikole emphasizes the healing power of nature. "There is something that happens on a different level when you are surrounded by trees and nature. It is so calming. It just brings down your nervous system," she says. She recommends daily nature outings, even in cold weather.

The Benefits of Spending Time in Nature

According to experts from Harvard T.H. Chan School of Public Health, spending time in nature offers numerous health benefits. Heather Eliassen, professor of nutrition and epidemiology, explains, "Exposure to green space has been linked to better sleep, lower blood pressure, and reduced risk of chronic disease—likely because people who spend more time in green spaces also report higher levels of exercise."

Read Fiction Before Bed

Transitioning from self-help books to fiction has improved Nikole's bedtime routine. "When you read fiction, you just get immersed into the story, and it is like junk food for the mind in a good way," she explains. This habit has helped her wind down better than screen time.

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

The Health Benefits of Reading Books

According to Harvard Health, reading books regularly can significantly improve your health. Dr. Heather Eliassen, professor of nutrition and epidemiology, writes, "People who read books regularly had a 20% lower risk of dying over the next 12 years compared with those who didn't read or who read periodicals." This benefit remains consistent regardless of race, education, health status, wealth, marital status, or depression levels.

Reduce Casual Drinking

Nikole found that reducing alcohol consumption improved her well-being. "I just realized I don't really like being drunk, and then I don't like being hungover," she admits. She encourages others to resist social pressure around drinking and to enjoy social events without alcohol if they choose.

Health Benefits of Reducing Casual Drinking

According to experts from the CDC, reducing casual drinking of alcohol can lead to significant health improvements. Dr. Rekha B. Kumar, medical director of the American Board of Obesity Medicine, says, "Taking a break from alcohol can provide several health benefits, including lower blood pressure, improved sleep quality, and a decreased risk of certain cancers." Additionally, the CDC highlights that reducing alcohol intake can lead to fewer alcohol-related symptoms, such as headaches, heartburn, and stomach upsets.

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

Listen to Binaural Frequencies

To combat anxiety and insomnia, Nikole uses binaural frequencies. "There's lots of different binal frequencies, but essentially they can help improve things like creativity, cognitive memory, decrease anxiety, improve your mood and help you enter a meditative state," she explains. She often listens to these while working or cooking.

What Are Binaural Beats?

Binaural beats are auditory processing artifacts, or perceived sounds, created by specific differences in frequency between two tones presented to each ear. According to WebMD, "Benefits of binaural beats include: increased creativity and cognitive enhancement; reduced anxiety and improved mood; helping you enter a meditative state; improved sleeping habits; helping with pain management."

These beats are said to provide many of the same benefits as meditation, such as lower stress, increased focus, and enhanced relaxation.

Incorporate Essential Oils into Your Routine

Nikole has found numerous uses for essential oils in her daily life. "I use essential oils in my skincare, in my cleaning products, in the air... There is literally an essential oil for everything," she says. From headache relief to home fragrance, she's found these plant extracts to be versatile and beneficial.

By incorporating these habits into her life, Nikole has found a new level of balance and happiness in her 30s. Remember, it's never too late to start new, healthy habits that can transform your well-being.

RELATED: These 5 Breakfasts Helped Me Blast Body Fat in My 40s – Recipes Included!

The Benefits of Essential Oils

According to experts from the Cleveland Clinic, essential oils offer a variety of health benefits. Dr. Yufang Lin, an integrative medicine specialist, states, "Essential oils are fantastic. They have many benefits, such as boosting mood, improving sleep, reducing anxiety and pain, and even killing bacteria, fungi, and viruses." These concentrated plant extracts can also help reduce inflammation, relieve headaches, and alleviate nausea. And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

Fitness & Workouts

12 Ways to Turn Your Dadbod Into a Fit Bod

Hispanic young man looking at his arm muscle while doing a bicep curl with weights at the fitness center
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Karl Bratland, exsc, usaw l1, cf-l1
By Karl Bratland, exsc, usaw l1, cf-l1May 19, 2024
Karl Bratland, exsc, usaw l1, cf-l1
Functional Fitness and Nutritional Coach, Online Fitness Coach for Busy Dads
Karl Bratland,ExSc, USAW L1, CF-L1, is a Fitness Coach at LIV Better Fitness.
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Want to turn your dadbod into a fitbod? You've come to the right place. I have been coaching for 20+ years, with a Bachelor’s and Master’s Degree in Exercise Science, as well as several fitness certifications. And over that time, tons of dads have come to me, looking to get fit. Maybe they want more evergy to keep up with their children, maybe they want to live long enough to see them graduate, maybe they want to feel attractive to their partners. The more obvious benefits of fitness are improved physical health, better joint health and flexibility, and longevity and quality of life. However, other positives for dads (and anyone) include improved mental and emotional health, increased energy levels, better sleep, improved cognitive function, and social connections. Not to mention the role model you are providing for your kids and family. Read on for 12 ways to turn your dadbod into a fitbod.

1. Personalized Approach to Health

@livfitkarl

🔥 Dreams into reality, and sweat into strength From a strong desire for change to a stunning physical transformation – this is the power of determination. It’s not just about losing weight; it’s about gaining confidence and a healthier lifestyle. Inspired by this transformation? Contact me to discover how you can achieve your fitness goals! _____________________ #busydad #weightlossjourney #balancinglife #fitnessgoals #healthylifestyle #fitlife #lifeontiktok

There are many avenues to fitness and nutrition. Choose those that work for you and can be maintained long-term. There is no one “best” way to health. The best way for you is the one that works and you can adhere to long term. Otherwise, you fall into the roller coaster pattern of health that most understand.

Related: I'm a Weight Loss Coach and Here Are 4 Ways You Can Lose 10 Pounds in 30 Days

2. Goal Setting

@livfitkarl

👀What you see on social media vs. what you don’t see behind the scenes. 🫢Contrary to popular belief, being a fit dad of 4 kids, does not allow one to spend hours in the gym, or meal planning in the kitchen. You’ve got to be efficient with your time, smarter with your processes, and flexible with your schedule. 🏃I like to be active in my own kids’ lives and include them in activities as much as I can. Add on work, home life, plus other things, and you quickly have limited time for your own health and fitness. However, it can be done. _______ #fitdad #fitdadlife #fitover40 #fitover30 #fitdadover40 #virtualtrainer #onlinefitnesscoach #dadlife #fitnessdad

Set realistic goals. Your goals need to be achievable and objective. Use numbers and tangible measurements and understand your limits and lifestyle. Saying you want under 10% body fat may not be realistic for you and is quite likely not even necessary or needed.

3. Workout Routine Balance

Karl_Bratland1livfitkarl/TikTok

Create a balanced workout routine incorporating muscular strength, endurance, cardiovascular exercise, and flexibility. Balance and variety are key. If you only focus on one thing, you will most definitely develop weaknesses and inefficiencies in others. These can lead to injuries or other issues down the road.

4. Importance of Nutrition

Nutrition matters. You may have heard, “You can’t outwork a bad diet”. This is more true than most realize, and even more imperative as we get older. Eating healthier will change everything in your life drastically. Way more so than any amount of exercise.

Related: I’m a Celebrity Trainer and These 8 At-Home Exercises That Will Get You Fit Without a Gym

5. Sleep and Stress Management

,Woman,Sleeping,,Bed,,Night,rest,Shutterstock

Sleep and stress matter. If you’re not getting enough sleep and you’re constantly in distress, exercise and nutrition can become irrelevant. Your body will never be in a state to grow or improve as it will always be in recovery or survival mode.

6. The Role of Hydration

Glass,Water,Sparkling,sodaShutterstock

Hydration matters. People forget about drinking enough water. Not only is it necessary for basic needs and survival but it can improve sleep, mood, cognition, and can keep you full when you “think” you’re hungry.

7. Benefits of Strength Training

Mature,Man,In,Gym,Exercising,On,The,Bench,PressShutterstock

Strength training is a must. After age 30 we lose something around 3-8% of muscle mass every decade. If you’re not strength training, likely more. This might not matter to you now but at some point you’re not going to be able to live independently. I’d like to be self sufficient as late into life as possible.

8. Consistency Over Perfection

@livfitkarl

Consistency is the key that unlocks the door to your fitness goals. It’s the small, consistent steps that lead to monumental change. Stay dedicated to your fitness routine and watch the transformation happen. Share in the comments: What keeps you consistent in your fitness journey? Let’s inspire each other! 💬🏋️‍♀️ _____________________ #busydad #progressovertime #consistencymatters #fitnessgoals #healthylifestyle #fitlife #fitnessjourney #coachlife #fitfam #personaltrainer

Consistency is key. Focus on being in this for the long haul, for a lifetime. This isn’t a 6 week bootcamp. Being consistent with diet and exercise are the most important. It might not always be the best workout ever, and you will slip on nutrition from time to time. That’s life. However, being as consistent as you can, as often as you can, will make all of the difference over the course of a lifetime.

9. Listening to Your Body

Tired,Runner,Rest,Running,recover,jogging,exerciseShutterstock

Listen to your body. If you need a break, take one, or go a little easier that day. Don’t use this as an excuse but understanding your limits and needs will improve your overall fitness, prevent injuries, overtraining, and burnout.

Related: Top 10 Superfoods Every Man Should Eat for the Best Body

10. Embracing Imperfection

@livfitkarl

This is why we’re all failing as dads. We think we need to be perfect and feel extreme guilt when we’re not. No one is perfect. We all make mistakes. How we respond to these mistakes and failures is what matters. Share a recent failure or mistake and how you dealt with it. #failforward #failureissuccess #dadlife #notperfectisperfect #fitdadover40 #mistakesarehowyoulearn #realtalk

You can be fit without perfection (in diet, in training, in lifestyle). Remember to enjoy life! No one is perfect, nor can they be. You’re going to have off days, and that’s okay. Don’t beat yourself up about it or give up entirely. Just regroup, chalk it up to experience, and start again tomorrow.

11. Mistakes to Avoid

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

Here are common mistakes should people avoid to maintain a fit body: 1) Trying to make drastic or too strict of changes to diet and fitness. More often than not these things are not sustainable long term. 2) Neglecting warm-up/cool down that includes mobility and flexibility work. 3) Focusing primarily on aesthetics.

12. Don't Overcomplicate This!

Karl_Bratland3livfitkarl/TikTok

All too often people overcomplicate health and fitness. Keep it simple. Eat real foods when possible. Exercise daily. Practice moderation. Focus on the lifelong journey not the 6 week bootcamps.

💪🔥Body Booster: Engaging in strength training is essential. Once we cross the age of 30, there’s a decline in muscle mass by approximately 3-8% each decade. The rate of loss may be even higher if you’re not incorporating strength training into your routine.

Karl Bratlandis is a functional fitness and nutritional coach at LIV Better Fitness who helps other dads (and moms) look, move, and feel better with custom fitness and nutrition plans.

Fitness & Workouts

How Carrie Coon Got Her White Lotus Body at 44

LOS ANGELES - NOV 04: Carrie Coon arrives for the ÔFord v FerrariÕ Screening on November 04, 2019 in Hollywood, CA
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Leah Suzanne
By Leah SuzanneApr 04, 2025
Leah Suzanne
Freelance Writer/Editor
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Carrie Coon, 44, has been heating up the screen this season on The White Lotus as Laurie, a divorced New Yorker vacationing at the Thailand resort with her trio of forty-something friend group, including Leslie Bibb and Michelle Monaghan. In the latest episode, the star grabbed attention in her raciest scene yet, leading millions of Americans to wonder: How does she stay so fit? Body Network rounded up the star’s top health and wellness habits that keep her looking super fit in her forties.

Strength Training

Coon relies on strength training to keep her body strong and fit. In July 2024, she shared her strength training workout on Instagram.

1) Squat x12 (jump squat if no updo/giant hat)

2) Chest dips x8 if you have two chairs)

3) Elevated push-ups on couch x12

4) Step-ups on couch x10 each leg

5) Reverse push-up position alternating leg raises x12 each leg

6) Single-leg deadlift to reverse lunch x10 each leg

She Brings Workout Equipment with Her When She Travels

“I’m a very good packer,” Coon told Harper’s Bazaar. “I experience a lot of shame if I have a heavy suitcase. I find myself telling the person checking my bag, ‘I’m so sorry. I have some weights in there because there isn’t a gym at this hotel….’ And my husband’s like, ‘Nobody cares!’ But I have to tell everyone why it’s heavy.”

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

She Embraces Her Age

LOS ANGELES - FEB 10: Carrie Coon at the White Lotus Season 3 Premiere at Paramount Studios on February 10, 2025 in Los Angeles, CAHow Carrie Coon Got Her White Lotus Body at 44Shutterstock

Years before playing a 40-something in The White Lotus and shortly before turning 40 herself, Coon had a lengthy conversation with The Hollywood Reporter about sexualization and how Hollywood shapes societal standards. “And we know what it values in women; it’s youth and beauty, not experience. So I’m always looking for scripts that tell stories that resemble the women in my life that I know who are full and complex human beings, and who are their most deeply interesting after 40,” she says. “There is a phenomenon where women become invisible after a certain age, and it’s a shame because, like I said, the women I know become fierce and interesting after 40. I can’t wait to turn 40. I turn 40 in January, and 30 was such a huge paradigm shift for me in terms of my identity, my ability to say no, my ability to know who I was and what I wanted, and also to start asking for it. And so, I’m really looking forward to it, and I wish that women weren’t made so afraid of aging because it made an industry a lot of money.

She Is in “Recovery”

LOS ANGELES - FEB 22: Tracy Letts, Carrie Coon at the 2025 Film Independent Spirit Awards at Beach on February 22, 2025 in Santa Monica, CA

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During the Feb. 24 episode of the WTF with Marc Maron podcast Coon revealed that she and her husband, Tracy Letts, are ideeply rooted in the recovery world. “Tracy and I are both, you know, we're both in recovery,” Coon said. “We both have done a lot of like AA, Al-Anon therapy. We have a lot of that language in our house.”

She Reads

Coon is a reader and regularly shares photos of books she is devouring. “Finished. #Books!” she captioned one of them. One Harvard study published in Social Science & Medicine found that people who read books regularly had a 20% lower risk of dying over the next 12 years than those who weren't readers or who read periodicals. Why is Pilates a good workout? According to the Mayo Clinic, the workout has many benefits, as it “strengthens the body's inner core while increasing its flexibility, resulting in improved overall health.” It can also promote longer, leaner muscles, injury prevention, stress, and back pain relief, enhanced athletic performance, and heightened mind-body awareness.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Pilates

LOS ANGELES - NOV 02: Carrie Coon arrives for the LACMA Art and Film Gala 2019 on November 02, 2019 in Los Angeles, CA​She Is in “Recovery”Shutterstock

Coon kept in shape while filming Fargo with regularly Pilates sessions."Thank you @klaassendiana Melissa, Andrea and all the fabulous ladies of #CalgaryPilates for keeping me fit & aligned during #FARGO. Pilates for life!” she captioned an Instagram post. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Best Dumbbell Exercises for Women Over 50

Rae Bright Live Yourself Young
Copyright Live Yourself Young/YouTube
Christopher Roback
By Christopher RobackApr 04, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

Finding the right workout routine after 50 can feel overwhelming, especially when most fitness content seems targeted at younger audiences. Rae Bright (@LiveYourselfYoung) understands this struggle firsthand. As a 50-something fitness enthusiast passionate about helping women live healthier lives, Rae has developed a series of workouts specifically designed for women over 50. Her approach focuses on quality over quantity, making strength training accessible to women of all fitness levels. Follow along with this simple dumbbell routine that will help you build strength, improve balance, and feel your best at any age.

1. Start With Quality Over Quantity

"It's better to do five reps with good form than 12 reps and you're losing your form," says Rae in her post. When beginning weight training after 50, focusing on proper technique is crucial. Rae recommends aiming for 12 reps with each exercise, but emphasizes that you should put the weights down and finish your set using just your bodyweight if you can't maintain good form. Consistency is key to getting stronger, and slowing down your movements can make exercises more challenging without increasing weight.

2. Choose The Right Weights

For this workout, you'll need two sets of dumbbells - one lighter and one heavier. "If you've never lifted weights before, use the three pounds for your lightest weights and the three kilos for your heavier weights," Rae advises. She demonstrates using 3kg (6.6lbs) for her lighter weights and 5kg (11lbs) for her heavier weights. Even with lighter weights, you can get an effective workout with strict form, which becomes especially important as we age.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

3. Listen To Your Body

One of the most important aspects of exercising after 50 is tuning into your body's needs. "As we get older especially, we need to listen to our bodies," Rae explains. Rather than using predetermined rest periods, she encourages taking breaks based on how you feel. If you need more time to recover between exercises, simply pause the workout and resume when you're ready. Using a mirror during your workout can also help you check your form as you train.

4. Master The Goblet Squat

"The goblet squat is brilliant for beginners because placing the weight at your chest is the best way to start adding weight when progressing from a bodyweight squat," says Rae. To perform this exercise, take one of your heavier weights and position your feet slightly wider than shoulder width with toes pointed slightly outward. Hold the dumbbell with both hands on one end, keep your chest up and maintain a tight core. As you squat, think about sitting into your glutes to avoid overarching your back, and keep your feet grounded for a strong foundation.

5. Learn The Dumbbell RDL

The Dumbbell Romanian Deadlift (RDL) teaches the hip hinge pattern we need for everyday lifting. "This is perfect for beginners," Rae notes. Using your heavier weights, take a shoulder-width stance with slightly bent knees. Maintain a stable core and neutral spine as you hinge your hips back, keeping your glutes relaxed. You'll feel your glutes lengthening as you lower the weights. Squeeze your glutes to bring yourself back up. Rae emphasizes keeping your head looking down to maintain proper alignment.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

6. Strengthen Your Calves

Calf strength is important for balance and mobility. "I think about pushing the heel forwards rather than just going up onto the toes," Rae shares when describing proper calf raise technique. For this exercise, grab your lighter weights and hold them at your sides. Stand tall with feet about shoulder width apart and engage your core. Push evenly through your entire foot as you rise up, focusing on squeezing your calves at the top. If balance is challenging, set the weights down and hold onto something stable until you're ready to progress.

7. Activate Your Glutes

Glute bridges are excellent for targeting your posterior chain. "If I have my feet too close to my body, I feel it more in my quads," Rae explains, suggesting you position your feet slightly further from your body for better glute activation. Lie on your back with knees bent and place a heavier dumbbell on your hip bones. Drive through your heels while pushing your knees outward to raise your hips as high as possible without arching your lower back. Squeeze your glutes at the top and pause before lowering back down.

8. Build Core Strength

"The forearm plank is a great core strengthening exercise," says Rae. Position your elbows slightly under your shoulders with hands apart and thumbs pointing upward. Press from your shoulders, pushing your shoulder blades away from your spine while pressing your elbows into the ground. Squeeze your glutes and pull your abs upward. Aim to hold for 30 seconds, but Rae reminds us that maintaining good form for a shorter time is better than letting your form break down during a longer hold.

9. Progress Your Push-Ups

Incline push-ups on a bench help build upper body strength by targeting your chest, shoulders, and triceps. "Think of a push-up as a moving plank," Rae advises. Place your hands on the edge of a bench slightly wider than your shoulders and get into your push-up position. Keep your body straight as you lower down until your chest touches the bench, then press back up. Rae suggests bracing your core and squeezing your glutes and quads throughout the movement to maintain proper form.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

10. Define Your Shoulders

For lateral side raises, Rae recommends using your lightest dumbbells. "I think about pushing my arms away to the side, like you're pushing someone away," she explains. Keep your back straight and engage your core before lifting your arms out to parallel. Pause at the top and slowly lower back down, but don't let your arms come all the way down to maintain tension on your side deltoids. Maintain a soft bend in your elbows and lead with your elbows for 12 quality repetitions.

11. Tone Your Triceps

"With tricep kickbacks, it's important to stay still with your body," Rae points out. Using your lightest weights, bring your elbows up so your arms are parallel to the ground. Engage your core, breathe out during the kickback, and focus on squeezing the muscle as you fully extend your arm back. Pause slightly in the extended position before returning to start. Aim for 12 quality reps that target the backs of your arms effectively.

12. Build Bicep Strength

Standing bicep curls with a staggered stance help prevent using momentum to lift the weight. "Your elbows need to stay still, so imagine them pinned to your side," says Rae. Pull your shoulder blades back and position your feet in a split stance. Keep your elbows stationary while curling the weights up with a full range of motion, though Rae notes you don't need to curl all the way to your shoulders. Squeeze your biceps at the top and fully extend your arms down without letting the muscles fully relax.

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

13. Strengthen Your Back

"If you bend over too far during rows, you may find you round your back, especially if you have poor hamstring flexibility," Rae cautions. For bent over dumbbell rows, take a weight in each hand with palms facing each other. Stand with feet hip-distance apart, slightly bend your knees, and hinge at the hips while maintaining a long spine. Roll your shoulder blades back and pull the weights up by squeezing your shoulder blades together with elbows driving back. Pause at the top, then lower back down with control.

14. Make Progress At Your Own Pace

"To progress from this workout, repeat it a couple of times a week with rest days in between," Rae suggests. As you get stronger, you can add extra sets or split the routine into separate upper and lower body workouts on alternating days. Rae emphasizes the importance of rest days between strength sessions and encourages finding a consistent routine that works for your schedule. The key is establishing a habit that you can maintain long-term for the best results. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

10 Surprising Foods That Pack More Protein Than You Think

Jeff Cavaliere ATHLEAN-X
Copyright ATHLEAN-X/YouTube
Christopher Roback
By Christopher RobackApr 04, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

Stuck in a protein rut? Most fitness enthusiasts rely on the usual suspects—chicken breast, protein shakes, and eggs—to meet their daily needs. With a large egg containing about 6-7 grams of protein, it's easy to see why they're a breakfast staple. But Jeff Cavaliere, MSPT, CSCS, Physical Therapist and founder of ATHLEAN-X with over 14 million YouTube followers, believes we're overlooking protein goldmines hiding in plain sight. "When it comes to building muscle, we know that protein is an essential part of the recipe," says Cavaliere in his post. Discover these surprising protein sources that could revolutionize your nutrition plan and help you hit your targets with delicious variety.

1. Parmesan Cheese (10.1g protein per oz)

That sprinkle of cheese packs a serious protein punch. According to Cavaliere, grated Parmesan delivers an impressive 11 grams of protein per ounce. "When we look at what it compares to, we're talking about six grams for something like cheddar cheese," he says. That's nearly double the protein in an egg in the same small serving. Many people don't realize they're getting nearly twice the protein content of most other cheeses. Cavaliere recommends finding cheese labeled "Parmesan Reggiano" for the authentic version without unwanted additives.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

2. Cottage Cheese (14g protein per 1/2 cup)

Natural cottage cheese. Natural dairy products.Shutterstock

Even if you're not a fan of the taste, cottage cheese delivers remarkable protein content. "Full fat cottage cheese can have up to 30 grams of protein, which is a lot of protein," Cavaliere explains. That's equivalent to more than four eggs in a single serving. While some call it the original Greek yogurt, Cavaliere notes it often contains less sugar than many commercial yogurt products. His pro tip for improving the taste? "Add a little bit of cinnamon, it will cut down some of that sourness."

3. Edamame (18.4g protein per cup)

Edamame,boiled green soybeans with salt45. Edamame (boiled): 44 caloriesShutterstock

These green soybeans are protein powerhouses hiding in plain sight. "We're talking about 21 grams of protein per cup," Cavaliere says. That's about three times the protein of an egg. While acknowledging mixed research on soy products, he makes an important distinction: "When we're talking about edamame, we are talking about all natural sources." Unlike heavily processed soy products, these natural beans provide high-quality protein without artificial additives, making them an excellent option for plant-based eaters.

4. Lentils (18g protein per cup)

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,Lentils​Beans and Lentils: The Hunger-Fighting Fiber ChampionsShutterstock

Perhaps the most underappreciated protein source on the list, lentils deliver an impressive 18 grams of protein per cup—nearly three times what you'd get from an egg. "But not just that," Cavaliere adds, "this one is packing 16 grams of fiber in that same one cup." This combination of protein and fiber makes lentils not just a muscle-builder but a complete nutrition package. "When it comes to looking for alternative protein sources, this one here is one I highly recommend," Cavaliere emphasizes.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

5. Quinoa (8g protein per cup)

cooking and home concept - close up of female emptying jar with quinoa​Greek Chicken BowlShutterstock

This ancient grain offers more than just complex carbs. "Quinoa has eight grams of protein per cup," Cavaliere shares. That's more protein than you'd get in a large egg. What makes it special is that it offers a complete protein profile with all essential amino acids. Cavaliere personally uses it as a rice replacement: "If I swap that out for a bed of quinoa, you can pretty much double this from eight to 16." This simple swap adds significant protein without sacrificing your carb intake.

6. Pumpkin Seeds (5.3g protein per oz)

Roasted,Salty,Pumpkin,Seeds,Ready,To,Eat​24. Seeds (General Category)Shutterstock

These small seeds pack serious protein. "Did you know that they have more protein than any other nut or seed out there?" Cavaliere asks. With 5.3 grams of protein per ounce (about 85 seeds), they're comparable to eggs but in a much smaller serving. "It's an inexpensive protein option," Cavaliere points out, costing about 45% less than alternatives like pistachios while providing healthy fats alongside protein.

7. Whole Wheat Pasta (7-8g protein per 2oz dry)

Wholemeal,Fusilli,Pasta,Whole, Grains​The Secret Ingredient: Lupin Bean PastaShutterstock

That plate of carbs offers more muscle-building potential than you might expect. According to Cavaliere, whole wheat pasta contains about 7.5 grams of protein per cup. "We actually probably eat twice as much in a serving, which puts this number at about 15 grams," he explains. That's more than double the protein in an egg. While not a complete protein on its own, it can be paired with other foods to create a complete protein profile, making your pasta dinner a surprisingly effective protein source.

8. Oatmeal (5-6g protein per 1/2 cup dry)

Bowl with tasty oatmeal on white wooden tableShutterstock

Start your day with unexpected protein. "Whether you prefer the sort of chewy steel cut oats or whether you like the old fashioned rolled oats, they both actually pack about eight to nine grams of protein in a serving," Cavaliere explains. A half cup serving provides about as much protein as an egg, and combining oatmeal with other protein-rich toppings like walnuts or milk can boost its protein content even further for a complete breakfast.

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9. Spinach (5.5g protein per cup cooked)

Background from fresh green spinach leaves with water drops. Texture of raw organic baby spinach close up. Food background16. Spinach: 23 caloriesShutterstock

Popeye was onto something nutritionally sound. "Five and a half grams of protein per cup of cooked spinach," Cavaliere notes. That's almost the same amount of protein as an egg, but with significantly fewer calories. Beyond protein, he's impressed with spinach's overall nutritional profile: "This is one of the most calorically light, but nutrient dense foods you can put in your body." With just 41 calories, 6 grams of carbs, and plenty of micronutrients, it's a nutritional powerhouse that can easily be incorporated into countless meals.

10. Spirulina (16g protein per tablespoon)

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This blue-green algae might seem unusual, but its protein content is unmatched. "This food right here packs 57 grams of protein per 100 grams of it," Cavaliere reveals. "That means it makes it the number one most concentrated source of protein available in the entire world." Just a tablespoon provides more than twice the protein of an egg. Despite its unique origin, spirulina can easily be incorporated into smoothies and protein shakes for a powerful protein boost without altering the taste significantly. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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