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Alexia Clark in Crop Top Reveals Top “Booty” Bodyweight Exercises with the Most “Burn”

Get ready to blast fat and build your booty with this glute-busting workout.

Leah Groth
By Leah GrothApr 17, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback
✓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.

Alexia_Clark5_7f34ec
alexia_clark/Instagram
Leah Groth
By Leah GrothApr 17, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓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.

Fitness & Workouts

Alexia Clark is revealing an at-home workout to build up your backside! In a new social media post the fitness trainer and influencer, who boasts over 2.4 million Instagram followers, shows off her washboard abs in a crop top and leggings, while unveiling a simple workout that promises big results. “How often do you do bodyweight exercises?” she asks in the Instagram post. “If you’re not doing them you are missing out on a huge opportunity to build muscle and become stronger. You don’t need extremely heavy weight to put your muscles under the stress they need. My pro advice is to leave how to make bodyweight exercises burn.” Here is the workout – and everything else you need to know about her diet and fitness habits.

Here Are Her Top “Booty Bodyweight” Exercises

Alexia_Clark2alexia_clark/Instagram

Alexia reveals her “booty bodyweight” exercises. “Don't forget to listen to your body while doing the workout,” she reminds her followers in the comment section.

  1. Reverse frog kicks
  2. Cross step over
  3. Single leg glute thrust
  4. Bulgarian split Squat
  5. Straight leg glute kick

Clean Eating

Alexia_Clark3alexia_clark/Instagram

Alexia has a healthy approach to diet. “I just try to make sure I eat clean. I don't buy snack foods or junk food. I know that if I have those things around, I'm going to eat all of it, at once,” she told Meal Prep on Fleek. What is "eating clean" anyway? “I eat vegetables at every meal, no red meat (doesn't agree w/stomach), and try not to eat anything processed,” she said.

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

Warm Up and Cool Down

Alexia_Clark1alexia_clark/Instagram

“It’s important to warm up before a workout and cool down after,” Alexia explains on her website. “I suggest taking 5-10 minutes to warm up your body before your workout focusing on mobility and blood flow. After your workout focus on some light movement with stretching and/or foam rolling to help prevent muscle soreness and tightness.”

Daily Exercise

Alexia_Clark4alexia_clark/Instagram

How often does Alexia exercise? “Personally, I try to move my body in some way 7 days a week because I feel better and have more energy when I’m active. I post my workouts 5 days a week, but if you have specific activities you enjoy, or want to repeat a previous workout on the weekends you definitely can. Listen to your body and make sure if you feel you need a rest day you take one!” she said on her website.

RELATED: 5 Signs Your Metabolism is Damaged from Dieting, According to a Dietitian – and How to Heal It

Hiking

Foggy cold morning weather in autumn. Woman with backpack and knit hat hiking in forest at fall seasonShutterstock

If she’s not at the gym, you will find Alexia burning calories outdoors. “I leave the weekends open for you to do any activities you enjoy. Some people will use it as recovery and focus on yoga or stretching, while others might go for a run or swim or repeat a circuit from a previous exercise,” she said on her website.

💪🔥Body Booster: If you want to build your glutes, make sure to do two to three glute workouts per week in addition to your other exercises.

More For You

Fitness & Workouts

Alexia Clark in Crop Top Reveals Top “Booty” Bodyweight Exercises with the Most “Burn”

Alexia_Clark5_7f34ec
alexia_clark/Instagram
Leah Groth
By Leah GrothApr 17, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓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.

Alexia Clark is revealing an at-home workout to build up your backside! In a new social media post the fitness trainer and influencer, who boasts over 2.4 million Instagram followers, shows off her washboard abs in a crop top and leggings, while unveiling a simple workout that promises big results. “How often do you do bodyweight exercises?” she asks in the Instagram post. “If you’re not doing them you are missing out on a huge opportunity to build muscle and become stronger. You don’t need extremely heavy weight to put your muscles under the stress they need. My pro advice is to leave how to make bodyweight exercises burn.” Here is the workout – and everything else you need to know about her diet and fitness habits.

Here Are Her Top “Booty Bodyweight” Exercises

Alexia_Clark2alexia_clark/Instagram

Alexia reveals her “booty bodyweight” exercises. “Don't forget to listen to your body while doing the workout,” she reminds her followers in the comment section.

  1. Reverse frog kicks
  2. Cross step over
  3. Single leg glute thrust
  4. Bulgarian split Squat
  5. Straight leg glute kick

Clean Eating

Alexia_Clark3alexia_clark/Instagram

Alexia has a healthy approach to diet. “I just try to make sure I eat clean. I don't buy snack foods or junk food. I know that if I have those things around, I'm going to eat all of it, at once,” she told Meal Prep on Fleek. What is "eating clean" anyway? “I eat vegetables at every meal, no red meat (doesn't agree w/stomach), and try not to eat anything processed,” she said.

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

Warm Up and Cool Down

Alexia_Clark1alexia_clark/Instagram

“It’s important to warm up before a workout and cool down after,” Alexia explains on her website. “I suggest taking 5-10 minutes to warm up your body before your workout focusing on mobility and blood flow. After your workout focus on some light movement with stretching and/or foam rolling to help prevent muscle soreness and tightness.”

Daily Exercise

Alexia_Clark4alexia_clark/Instagram

How often does Alexia exercise? “Personally, I try to move my body in some way 7 days a week because I feel better and have more energy when I’m active. I post my workouts 5 days a week, but if you have specific activities you enjoy, or want to repeat a previous workout on the weekends you definitely can. Listen to your body and make sure if you feel you need a rest day you take one!” she said on her website.

RELATED: 5 Signs Your Metabolism is Damaged from Dieting, According to a Dietitian – and How to Heal It

Hiking

Foggy cold morning weather in autumn. Woman with backpack and knit hat hiking in forest at fall seasonShutterstock

If she’s not at the gym, you will find Alexia burning calories outdoors. “I leave the weekends open for you to do any activities you enjoy. Some people will use it as recovery and focus on yoga or stretching, while others might go for a run or swim or repeat a circuit from a previous exercise,” she said on her website.

💪🔥Body Booster: If you want to build your glutes, make sure to do two to three glute workouts per week in addition to your other exercises.

Fitness & Workouts

Alex Rice in Cropped Workout Top Reveals Upper Body Workout

Alex_rice2
alexricee/Instagram
Leah Groth
By Leah GrothJul 28, 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.

Alex Rice is on fire in her latest workout video. In a new social media post the certified personal trainer and fitness influencer, who boasts over 1.1 million Instagram followers, shows off her enviable figure – including her rock hard abs – in a sports bra and leggings while executing an upper body workout. “You go girl! Hit those spicy spots. Keep rocking it! 🔥” commented Alexia Clark. “Those chest press dumbbells are as big as you are!! 😍” added Olivia Ostrom. Here is everything you need to know about her routine and all of her other health and fitness habits.

She Warms Up

“Let’s warm up for leg day 🔥 your body will thank you!!” she captioned a post. “Most people know they should warm up, but don’t always know where to begin! I got youuu 🫡 you don’t have to do this exact routine, but I’m hoping it will give you some ideas for your warm up. She explained that her “warm up is usually circuit style” and that she does 2 to 3 rounds “about 10 reps each side.”

Related: I’m a Dietitian and I Lost 100 Pounds With These Delicious Foods

She Eats Overnight Oats

Alex recently shared her recipe for peanut butter and jelly overnight oats.

Ingredients:

  • 1/2 cup Old fashioned Oats
  • 1/2 Milk of choice (I start with a 1/2 cup and add more if/when needed)
  • 1 scoop @youcanbeam vanilla soft serve protein powder
  • 1 tablespoon Chia seeds
  • 1 tablespoon Honey
  • 1 tablespoon PB
  • 1 tablespoon your choice of jelly
  • Topping: chopped strawberries

Directions:

  • Add milk, chia seeds, honey and stir to combine
  • Stir in your protein powder and oats
  • Add your PB& J and swirl it in (don’t mix it in completely- the goal is to have swirls of pb&j throughout)
  • Store in fridge in an air right container overnight or at least 3 hours
  • Add your toppings when you’re ready to eat 🍓

She Isn’t Afraid of “Putting on too Much Muscle”

Alex is not afraid of “putting on too much muscle” by lifting weights. “Workout however you want to, I stand by that!!! But to answer your question, no I’m not worried about putting on too much muscle, thank you! Plus, I wish putting on muscle was that easy,” she says in a post.

She Started Her Journey with “Cardio and Abs”

Alex recommends starting small before working your way up to heavy weights. “I feel my strongest when I’m lowering my barbell to the ground or holding 45lb plates in each hand 😅but I did start at the gym doing cardio and abs. Eventually made my way to lifting and never looked back!!” she captioned a post.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

She Doesn’t Rush Through Her Workouts

Alex recommends taking your time when working out. “Take your workouts to the next level 😮‍💨 It’s easy to rush through a workout, but keep things controlled! Don’t let yourself go on autopilot when you’re lifting. Focus on that mind to muscle connection!” she wrote in a post, adding that you should not give up and instead, “push for that extra 1 or 2 reps,” and “do the exercises that are hard for you. It’s ok to fail, but how will you progress if you don’t keep trying!” she says.

Related: #1 Trick to Feel Full, Energized and Satisfied While Eating Food You Love, According to Nutritionist

Here Is Her Upper Body Workout

In her recent post, Alex shares an upper body workout. “We’re focusing on boulder shoulders, chest, and triceps! You can do this one at the gym or at home, let’s gooooo,” she writes in the caption.

FULL WORKOUT:

  • 1a. Push Ups 4 sets | 10-12 reps *last set to failure*
  • 2a. DB Seated Shoulder Press 3 sets | 6-8 reps
  • 3a. Alt. Chest Press 3 sets | 8-10 (each) reps
  • 4a. OH single arm Tricep Extensions 3 sets | 10-12 reps

FINISHER:

  • 5a. Plate Twists 3 sets | 30 sec
  • 5b. ISO Hold Shoulder Press 3 sets | 30 sec

💪🔥Body Booster: Don’t race through your workouts. Going slow and focusing on form can be just as effective – if not more – than going at a faster pace.

Fitness & Workouts

Cass Martin in Crop Top Shares Leg Day Routine 

Cass_Martin
casssmartin/Instagram
Leah Groth
By Leah GrothJun 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
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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.

Cass Martin is sharing the workout responsible for her legs. In a new social media post the fitness trainer and influencer shows off her amazing body – including her flat abs – in a crop top. “Here’s a great leg day routine!💗” she captioned the post. “Strong is sexy,” she captioned the post. “Fitness Queen,” added another. How does the exercise guru approach diet and fitness? The Body Network rounded up some of her healthy habits.

Leg Day Routine

Cass shared her leg day routine with her followers:

Pendulum Squats 4 X 10,8,8,6 Reps

Hip/Hack Sled Squat 3 X 10,8,8, Reps

Leg Extensions 4 X 12,12,10,8 Reps

BB RDLS 4 X 10,10,8,8 Reps

Lying Leg Curls 3 X 15,12,10 Reps

Related: Fastest Way to Lose 30 Pounds, According to a TikTok Influencer

She Mixes Training Styles

Cass_Martin3casssmartin/Instagram

“I have found the best results by incorporating a mixture of different training styles. My goal was always to build muscle and be lean, but once I started training, I realized I enjoyed pushing myself to lift heavy weights,” Cass told NOCCO. “I have used a method that is a traditional bodybuilding style mixed with powerlifting elements. I have always stuck to ‘old school’ movements such as T-Bar rows, squats, bent over rows, bench press, deadlifts, etc. I have always combined higher rep schemes for size with really low rep schemes for certain movements to build strength.”

She Loves Training Her Back

Cass has a favorite part of her body to exercise. “I love training back. Mostly because there are so many different exercises to hit while you are trying to grow a complete back look. One of my favorite exercises for back is T-bar rows. It is not an exercise you see too many people doing anymore but it is always something I try to hit while training. I also really love the flat bench press. It is just a fun way to lift and try to get strong at!” she said.

Recovery

Cass_Martin4casssmartin/Instagram

After a workout, Cass prioritizes recovery. “First thing is making sure I get a post meal in to help repair the muscle breakdown. This is where I always add in BCAAs and hydration to make sure I am using everything to help my body repair itself from the workout,” she said.

Related: Emily Skye Flashes 6-Pack in Skirt and Top – Here’s How She Ate Her Way to Flat Abs

Cheat Meals

Cass is a fan of the occasional cheat meal. “My favorite cheat meal right now is probably ice cream. I love Ben & Jerry’s! Hamburgers are also something I could eat every day. I probably have a pint of ice cream once a month, lol, but what I have learned is that it's better to have a little unhealthy snack to curve your cravings rather than going out and splurging on something large. At my house, I always keep mini-sized chocolates or candies around, so that when I feel like I need something sweet, it's a small controlled amount rather than a full size,” she told GoGirlMgz.

💪🔥Body Booster: Giving your body the tools to repair – including hydration and a post-workout meal – will help keep you from feeling depleted.

Fitness & Workouts

Alexia Clark in Two-Piece Workout Gear Flaunts Abs and Reveals 3 Ab Mistakes You Are Making

Alexia_Clark1
alexia_clark/Instagram
Leah Groth
By Leah GrothJul 27, 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
✓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.

Alexia Clark’s abs are on fire – and she is revealing a few of the ways that she achieves them. In a new workout video shared to social media, the trainer and influencer reveals her chiseled midsection during an ab workout, and reveals a few ab mistakes that people are making. “Do you feel like you haven’t made much progress with your core?” she captioned the Instagram post, adding “Here’s why your core routine is ineffective,” in the clip. Her followers went wild. “You are bad a$$ and look awesome!” commented one. “My girl kills it every time 🔥❤️,” added another. Here are a few of the mistakes you are making, according to Alexia, and a few additional tips she has for strengthening your midsection.

Mistake One: You Are Trying to Look Cool on Social Media

Alexia maintains that a lot of the ab workouts shared on social media were made for likes – not effectiveness. “The core routines you are choosing are just for ‘show’ on Instagram and really don’t do anything at all except look cool,” she writes.

15 Foods That Fight Fat

Mistake Two: You Aren’t Engaging Your Core

Alexia_Clark2alexia_clark/Instagram

A big part of any exercise is engaging the right muscles – especially the core. A big mistake is “you are neglecting engaging your core in EVERY EXERCISE,” says Alexia. “A lot of people don’t realize that every exercise is a core exercise. You HAVE to keep your core engaged. (Even during cardio).”

Mistake Three: Too Much Repetition

Two beautiful athletic females training abdominal muscles together by doing crunches on the mat. Healthy lifestyleShutterstock

Are you doing 100 crunches every day, but nothing else? According to Alexia, “doing the same thing over and over again,” is a huge mistake when it comes to your abs. “If your program has you doing a 30 second for 12 weeks your body is just learning to tolerate a 30 second plank. You have to introduce new challenges all the time,” she says.

Use a Bosu Ball

Alexia often uses a bosu ball for ab work. “If you don’t have a bosu ball you can do all of these on a mat! The bosu ball adds some extra stability challenge to mix things up!” she said in one of her ab workout videos.

Related: Erin Oprea Shows Off Tiny Waist and Reveals 9 Signs You Are Protein Deficient

Plank

Another favorite ab exercise of Alexia’s? Planking. She also does plank push ups, a fusion of the two effective exercises.

💪🔥Body Booster: A big part of any exercise is engaging the right muscles – especially the core. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Kayla Itsines in Crop Top Reveals Effective Workout for Beginners

Kayla_Itsines1
kayla_itsines/Instagram
Leah Groth
By Leah GrothJun 15, 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.

Kayla Itsines is showing off her abs – in a crop top and tiny bike shorts. In a new social media post the fitness expert and influencer flaunts her washboard abs. “This week,” she captioned the series of Instagram snaps. “You look fit, healthy and happy!” commented one of her followers. “Looking beautiful girl,” added another. How does the famous Aussie maintain her fit physique – including her flat belly? The Body Network has the details on her ab workout and other lifestyle habits.

This Is Her Beginner Core Workout

Kayla recently shared her Beginner Core Workout, “a workout you can smash out anywhere, anytime!” she told her followers. In the clip she demonstrates the following exercises, recommending three rounds:

  • Hover - 30 seconds
  • Shoulder Tap - 30 seconds
  • Deadbug - 30 seconds
  • Ab Bikes - 30 seconds
  • Abdominal Curl - 30 seconds
  • Side Plank - 45 seconds

HIIT Workouts

Kayla_Itsines2kayla_itsines/Instagram

Most of Kayla’s workouts are HIIT focused, like her ​​High Intensity with Kayla Itsines program, which consists of short but effective workouts. “I designed High Intensity with Kayla to help women everywhere achieve their fitness goals in workouts that require minimal equipment and only 28 minutes of your time — I wanted my program to be FLEXIBLE for women who have busy lives,” she says on her website. She also swears by a training method called progressive overload. As you progress and your fitness improves, the workouts become more challenging so that you can continue to achieve results.

Related: #1 Key Mistake I Made Before I Lost 60 Pounds

No Crash Diets

"My diet hasn’t really changed much over the course of my career," she recently told Women’s Health, adding that she doesn't count calories, restrict herself, or follow a specific diet plan. “I do not recommend trying to follow ‘diet trends’ that you don't enjoy, I don't think that restricting what you eat is a sustainable way to live. Once I tried to cut down my carbs to support Tobi (he was on a diet for a bodybuilding competition) and... it did not end well lol. I was craving sugar and junk food that I never usually like to eat!!”⁣ she added in an Instagram post.

Mediterranean Style Eating

Caprese Italian or Mediterranean salad. Tomato mozzarella basil leaves black olives and olive oil on wooden table.Shutterstock

Kayla abides by the Mediterranean diet, filling her plate with lots of fresh fruit and vegetables, meat, fish, pasta, olive oil, lemon juice, and oregano. "I grew up in a Greek family in which food is the most important thing in the whole world," she told Women’s Health. "As a rule, I don’t think about what I need to eliminate from my diet. Rather than cutting things out, I would add good things in."

Related: I’m a Health Coach and This is My Easy Meal Plan for the Whole Week

Carbohydrates

Kayla_Itsines6kayla_itsines/Instagram

“Complex carbs like wholemeal bread, brown rice, quinoa or wholemeal pasta can provide your body with great nutrients and keep you fuller for longer. So you need to find what works for YOU, but don't be afraid to include carbs as part of your diet!⁣” Kayla wrote on Instagram.

No Intermittent Fast

Kayla_Itsines4kayla_itsines/Instagram

"I usually wake up hungry, so the first thing I want to do is eat, not train," Kayla told Women’s Health. "I want to make sure that I have enough fuel in my body to be able to work out.⁣⁣" Her go-to breakfast? "It's probably going to sound disgusting," she said, revealing that she loves "two pieces of toast with olive oil, anchovies, tomato, and olives on them.”

Related: 5 Female Fitness Gurus Who Prove That Lifting Weights Doesn’t Make You “Big”

Cheating on the Weekend

"I go out for breakfast every Saturday morning with my family and I order this dish every. single. time,” she told Women’s Health. She also can’t say no to Greek cakes when she is visiting her grandparents. "I'll never say no to [that]," she said.

Nutrition & Diet

One Woman Shares the Truth About Mounjaro

Sasha Pallari sashapallari
Copyright sashapallari/Instagram
Christopher Roback
By Christopher RobackMay 06, 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've all been there – staring in the mirror, wondering if there's something that could finally help us feel better in our own skin. When Sasha Pallari decided to try Mounjaro, she wasn't just looking for quick weight loss. She was searching for peace with food after a lifetime of struggles. Her honest answers to your burning questions might surprise you - and give you hope if you're considering this path too.

The Truth About How She Feels Now

Sasha admits she "never expected something with such minor consequences to have such a huge effect on me and my mental health." After months of constant food obsession, she describes it as "a blanket of calm has been put over my brain." While dealing with some side effects (yes, the gassiness is real), she feels "incredible" overall. "I've struggled with my body image and my relationship with food my entire life," she shares in her post.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Her #1 Reason for Starting (It's Not What You Think)

"My number one reason for doing this was to hopefully heal my relationship with food," Sasha reveals. She's upfront about changing how she talks about it: "I no longer call them weight loss injections. I call it a GLP-1 medication." For her, it's about so much more than the scale. "If this medication meant I never lost any weight, but I would feel this way towards food, would I still take it? The answer is yes."

How Her Eating Actually Changed

"I physically cannot eat the amount that I could eat prior," Sasha explains. Her portion sizes dropped "maybe less than half" from the first few days. But here's the surprising part – she's eating better quality food now. "My obsession with food was actually very toxic. Whereas my love for food and my love for cooking... has actually increased."

The Side Effect Nobody Warns You About

Let's get real about the gassy situation. "I'm very, very gassy, really burpy," Sasha laughs. The good news? "I don't have what I hear people talk about, sulfate burps, like there doesn't seem to be a smell." Her tricks to manage it: lots of water, peppermint tea after meals, and activated charcoal when needed.

The Scale Decision That Changed Everything

Sasha faced a dilemma: "I hadn't been a scale weigher for like eight years." She weighed herself at the start and then didn't step on again for over two months. "I wanted to do it properly... I didn't want my whole journey to be about that." When she finally weighed herself again, she'd lost about a stone and a quarter, slower than many, but exactly how she wanted it.

RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

What It Really Costs (And What It's Worth)

Sasha keeps it real about the price: "I've been paying perhaps 130 pounds ($170) a month" for the lowest dose. She hasn't moved up because "it doesn't make sense to move up a dose if I'm reaping the benefits." Her advice? "The best dose to maintain is your lowest dose." She's stuck with 2.5 milligrams and says, "That's been the best thing for me."

How She Handles Eating Out Now

"I've still eaten. I just can't eat the amount that I used to eat," Sasha shares. Her approach to Indian takeout changed from ordering "a full curry, a full rice, a full Naan bread" to "chicken tikka... a lentil side dish... and about a quarter of a Naan bread." The best part? "How incredible is it that I can enjoy food and like stop eating when I'm full?"

The Mental Game-Changer

Sasha doesn't mince words about her food obsession: "I would wake up in the morning and the first thing I would think is what am I having to eat today?" Now? "I guess, although I'm not hungry, I'm still dedicated to fueling my body and nourishing my body in a healthy way." The change in mindset has been "life-changing."

Why Not Just Hit the Gym?

"I think unless you struggled with eating and like poor relationships with food and body image... you're never going to understand why you can't just go to the gym," Sasha explains. After going through divorce, multiple moves, and financial struggles, she describes it perfectly: "It's like saying to someone who's mentally ill and depressed in bed, just get out of bed, just go for a walk. Sometimes it just isn't that simple."

RELATED:20 Possible Ozempic Side Effects

The Hunger Reality Check

"You don't feel hungry and you don't think about food," Sasha confirms. But she adds a crucial point: "Just because you don't feel hungry doesn't mean you don't need to eat. Obviously, starving yourself is stupid." She makes sure to have "two to three big meals a day" focused on protein first.

The Biggest Surprise

"This has been one of the most surprising things. I can't believe how much more I love food," Sasha reveals. Her newfound joy comes from learning about nutrition and balanced meals. "If I did lose joy for food... I wouldn't have continued it. A life without food enjoyment is a miserable life."

Medical Professional? Yes, You Need One

Sasha is firm about this: "Please, no matter what information you've consumed, make sure that you speak to some form of medical professional before going on this medication." She got her prescription online, but stresses: "Your body, your choice, your decision, go and get medical professional advice."

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

The Bottom Line

After months on Mounjaro, Sasha's message is clear: "I hope that my approach to it has given you a different perspective." She's not drastically losing weight or starving herself, and that's exactly the point. For her, this journey is about healing, not just changing numbers. "This video is not me trying to influence anybody... make sure you're doing it for the right reasons." And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

4 Daily Habits That Help Burn Fat Without Hardcore Workouts

Jeremy Ethier
How Many Steps Should You Take To Lose Fat (And 4 Sneaky Ways to Hit It)
Copyright Jeremy Ethier/Facebook/Shutterstock
Christopher Roback
By Christopher RobackMay 06, 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

You've probably seen those fitness videos promising quick fat loss—only to get hit with brutal workouts that'd make a Navy SEAL break a sweat, plus a diet of plain chicken and tears. Let me introduce you to Jeremy Ethier, a certified Kinesiology specialist (NASM and FMS certified) from Vancouver, who's about to flip everything you know about fat loss on its head. This article will show you his four science-backed strategies that can double your fat loss speed—no extreme workouts required.

You're Eating More Fat Than You Think

"Think of losing fat like managing your money budget," Jeremy explains in his post. "These little balls are your protein and carbs—chicken and potatoes. They're only 4 calories per gram. But these big kahunas? Your fats pack 9 calories per gram."

Just cutting your daily fat sources in half can save you hundreds of calories instantly. Instead of giving up all fats, Jeremy suggests a simple approach: "Cut however much you usually have of cheese, butter, and even healthy fats like avocado in half." This one change alone can save you 250 calories daily, speeding up fat loss by half a pound per week.

Walking Beats Cardio (And It's Way More Fun)

Jeremy EthierCopyright Jeremy Ethier/YouTube

Jeremy discovered this by accident during his summer job as a funeral caterer. "I was getting 12,000 to 15,000 steps daily. After two months, even without changing my diet, I ended up the leanest I'd ever been," he shares. Here's the science: highly active people burn up to 2,000 more calories daily just from everyday movement (called NEAT) compared to sedentary folks.

Jeremy's solution? "I use an under-desk treadmill for 30 minutes twice daily while doing emails. That alone is 6,000 steps." Aim for 7,000-12,000 steps daily—a simple 30-minute walk burns 100-200 calories and can lead to an extra pound lost per month.

The "Accidental Deficit" Hack

Jeremy EthierI'm a Kinesiologist and This is My #1 Diet to Lose Fat for GoodCopyright Jeremy Ethier/YouTube

Jeremy calls this his sneaky secret: "Think about your busiest work days when you barely have time to eat. Why not use those days to your advantage?" He used this strategy with Kevin, their app engineer: "He'd zone out coding all day, barely eating. We just swapped his unhealthy dinners for better options, and he lost 11 pounds in a month."

Try this once or twice weekly: stick to grab-and-go proteins (beef jerky, protein bars) and fruits during busy days, then have a big lean protein dinner with vegetables. "Just don't order takeout—that's the key," Jeremy warns.

Protein Burns Its Own Calories

Jeremy Ethier​Protein Portions Made SimpleCopyright Jeremy Ethier/YouTube

Jeremy reveals a game-changing fact: "Your body burns calories just from digesting food. Protein is special—a solid 20-30% of its calories get burned up immediately for digestion." This means switching from low to high protein can boost your daily calorie burn by 4-5%. That's like doing a 10-minute jog daily without actually jogging.

For a 200-pound person, Jeremy recommends 160 grams of protein daily. "It's not just about calories in—protein affects calories out too," he emphasizes.

Your Food Choices Control Your Calorie Absorption

Jeremy_Ethier4Jeremy Ethier/YouTube

Jeremy points to a fascinating study: "Two groups ate the exact same calories, but one group ate processed foods while the other ate whole foods. The whole food group actually absorbed 116 fewer calories per day." How? Fiber and resistant starches. "If you're eating like I used to—white rice and processed meat at every meal—start small," Jeremy suggests.

Swap cereal for oats, white rice for potatoes or beans, and chips for popcorn. These simple swaps can cut calories without cutting portions.

You Can Transform Your Body in Small Steps

Jeremy Ethier/Instagram

Jeremy cuts through the noise: "Most people lose just half a pound per week on typical diets. With these four strategies combined, you're looking at an extra 1.2 pounds of fat loss weekly." That's double the results. But you don't need to do everything at once. "Start small. Pick one strategy and you'll already notice a difference," he encourages. The beauty? No extreme measures required.

Walking Can Replace Hours at the Gym

Jeremy Ethier​Sustainable Progress Over SpeedCopyright Jeremy Ethier/YouTube

Jeremy shares his current routine: "When I need a break, I walk around the block. Going to the grocery store? I park farther away. It adds up to over 10,000 steps easily." He tracks this with his app, but any phone's health app works. "A 30-minute walk gives you 3,000 steps. That's your starting point," he says. Combined with his other strategies, this simple habit creates sustainable fat loss without the burnout.

Make Fat Loss Feel Easy

Jeremy EthierA Top Trainer Reveals 4 Fat Loss Mistakes You Need to Stop Making Right Nowjeremyethier/Instagram

Jeremy's philosophy changes everything: "Cardio isn't very effective for fat loss. People burn calories during workouts, then crash on the couch watching Netflix afterward." His approach focuses on sustainable habits. "The easiest way to prevent calories from being stored as fat? Don't eat them in the first place." With his accidental deficit strategy, you're barely trying but still seeing results.

Your Next Steps to Double Your Fat Loss

Jeremy Ethier​Mindful Eating EnvironmentCopyright Jeremy Ethier/YouTube

Jeremy's final advice: "Don't fall for the extreme fitness videos. These four strategies—cutting fat sources by half, walking more, using busy days to your advantage, and choosing the right foods—can double your fat loss speed." Whether you pick one strategy or combine all four, you're setting yourself up for sustainable success. Track your progress, stay consistent, and watch the results compound over time. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

4 Tips to Maximize Weight Loss on Ozempic

Dr. Ryan Das MD Dr. Ryan - SummaUp
Copyright Dr. Ryan - SummaUp/YouTube/Shutterstock
Christopher Roback
By Christopher RobackMay 06, 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.

After countless failed diets and frustrating weight loss plateaus, many women find themselves searching for solutions that actually work. Dr. Ryan Das, MD, Co-Founder and Medical Director at SummaUp, has dedicated his career to helping professional women over 40 reclaim their health and confidence through sustainable weight loss strategies. With extensive experience prescribing Ozempic (semaglutide) to his patients, Dr. Das has developed a proven set of guidelines that maximize results while minimizing side effects. Here are the four essential tips he shares with every patient starting this treatment.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Prioritize Hydration for Maximum Benefits

Water becomes even more crucial when taking Ozempic, as hydration helps manage common side effects and keeps your body functioning optimally. "Staying hydrated also helps you avoid the fatigue that some people complain about," Dr. Das explains in his post. His patients find success with hydration packs or flavored water to make increasing their water intake more enjoyable.

Never Skip Meals Despite Reduced Appetite

Beautiful young woman eating burger at restaurant

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One of Ozempic's most noticeable effects is decreased appetite, but Dr. Das warns against using this as an excuse to skip meals entirely. "You've got to make sure to get these foods in at regular intervals," he advises. He recommends focusing on whole foods, plenty of vegetables, and lean proteins to maintain energy levels and protect muscle mass during weight loss.

Always Lead with Protein at Every Meal

Grilled Ribeye Steak with with knife and fork on meat cutting board on wooden background

Shutterstock

Dr. Das has a simple but powerful rule for patients on Ozempic: "Make sure when you get a meal, eat protein first. So if you can't finish the rest, you have an ideal mix." This strategy ensures patients get essential nutrients even when their reduced appetite makes finishing meals difficult. It's a game-changer for maintaining proper nutrition during weight loss.

Incorporate Movement Without Overwhelming Yourself

Nordic walking - active people outdoor

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Exercise doesn't need to be extreme to be effective with Ozempic treatment. Dr. Das often references his team's recommendation: "One of our executive trainers tells our clients to do 5k to 10k steps daily." This equates to roughly two to three miles of walking. "I find the easiest thing to do is just go ahead and get a step counter like an Apple Watch or your iPhone," he suggests, making activity tracking simple and accessible.

RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

Celebrate Non-Scale Victories

Two people in sports outfits have an active HIIT workout in the forest. Woman and a man giving each other a high five after a outdoor workoutShutterstock

Beyond the numbers on the scale, Dr. Das emphasizes the importance of recognizing all forms of progress. "If you're successful in not eating that delicious dessert that you oftentimes try to eat after dinner, that's a win," he encourages. Whether it's completing your daily steps or making healthier food choices, these victories add up to significant results over time.

Avoid the Daily Weigh-In Trap

Mechanical weight scale, body mass control concept : Bathroom scale, personal accurate body fat tester / skin fold caliper measurement tool for stomach / belly and measuring tape on blue background​Why Protein Matters for Weight LossShutterstock

Dr. Das strongly advises against daily weigh-ins, explaining, "The issue with weighing yourself daily is there are going to be fluctuations in your weight on a day-to-day basis." Instead, he recommends weekly weigh-ins for a more accurate picture of progress. This approach helps patients maintain motivation without getting discouraged by normal weight fluctuations.

Track Your Entire Experience

Beautiful attractive Asia lady choosing clothes on clothes rack dressing looking herself in mirror in living room at house. Girl think what to wear casual shirt. Lifestyle women relax at home concept.

Shutterstock

Weight loss is about more than just pounds lost. "Our bodies are so different and we all lose in different ways and at different speeds," Dr. Das reminds his patients. He encourages tracking energy levels, how clothes fit, and overall mood to get a complete picture of progress. These indicators often show improvement before the scale reflects changes.

Practice Patience with Your Body

Happy businesswoman warming up body and muscles at workplace, feeling satisfied with work done, smiling female employee resting from computer screen. Well-being, productivity and happiness at work​Take Action Today For Real ResultsShutterstock

Understanding that weight loss is a journey helps patients stay committed to the process. "Weight loss is a journey and everyone's body responds differently," Dr. Das emphasizes. He encourages celebrating progress regardless of the pace, focusing on the long-term lifestyle changes that support sustained results.

RELATED:20 Possible Ozempic Side Effects

Focus on Sustainable Success

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named \u201cozempic\u201d, is a diabetes medicine to improve blood sugar​Your Action PlanShutterstock

Dr. Das's ultimate message to his patients is clear: "It's about long-term success, not quick fixes." He views Ozempic as a tool that works best when combined with healthy lifestyle changes. The most successful outcomes happen when patients use the medication to establish lasting habits that will serve them well beyond their treatment period.

Key Takeaway

Portrait of female pharmacist in drugstore.

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Dr. Das's approach to Ozempic treatment goes beyond simply prescribing medication. His comprehensive strategy addresses hydration, nutrition, movement, and mindset to help patients achieve their best results. By following these expert-backed tips, you can maximize the benefits of Ozempic while building sustainable habits that support long-term weight management success. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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