Skip to content
Nutrition & Diet
✓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.

10 Ways Caitlin Clark Built Her Six-Pack Abs For Time Magazine's Cover Shoot

Here are 10 things the Body Network knows about her diet and workout routine.

Leah Groth
By Leah GrothDec 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:
Caitlin_Clark2
Wikimedia Commons
Leah Groth
By Leah GrothDec 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:
Nutrition & Diet

Caitlin Clark is showing off her washboard abs on the cover of Time. In a new social media post, the WNBA star flaunts her six-pack in a Nike sports bra and trousers on her Time Athlete of the Year cover. “So deserved!!!” commented Lindsey Vonn. “Speechless,” added Cameron Brink. How does the celebrated athlete stay in shape? Here are ten things Body Network knows about her approach to diet and exercise.

Basketball

Caitlin spends hours a day on the basketball court. “Basketball promotes speed, agility, strength, power and endurance. It [has] also been shown to increase flexibility and motor coordination. As a result, basketball is uniquely oriented to improve fundamental motor skills that are shown to be beneficial in promoting general health,” Koco Eaton, M.D., orthopedic surgeon, founder of Eaton Orthopaedics and a former basketball player, tells Nike.

RELATED:10 Steps This Fat Loss Coach Used to Drop 20 Pounds Without Gaining It Back

She Was “A Little Twig” Her Freshman Year of College

In an interview Caitlin told ESPN that she had a long and lean physique, like “a little twig” when she entered into her Freshman year of college. “The strength and conditioning program was a big help for me,” she said. Her body didn’t start “coming into its own” until her sophomore year.

Golf

Caitlin enjoys golfing. “Fun day surrounded by two of the best to ever do it,” she captioned a post. A comprehensive review published in the British Journal of Sports Medicine found that golf's health benefits are extensive, including mind, body, and even lifespan. Benefits include improved longevity, decreased risk of developing heart disease or suffering a stroke, good mental health, and improved strength and balance.

RELATED:8 Doctor-Approved Ways to Lose Weight "Without Counting Every Calorie”

Yoga

Caitlin has dabbled in yoga and taken classes at studios. "I couldn't get a handstand," Clark told the Des Moines Register. "My teacher could tell I was mad." Not getting the handstand right kept her humble, and frustrated. "Sometimes I go way too fast, and then it doesn't turn out the way it should," Clark said.

Training Outside of the Season

Summer 2022 "was the first summer where we actually had a full summer of training," Iowa's associate strength and conditioning coach Lindsay Alexander, who trained her while at Iowa, told Business Insider. "And she's made strides over the year, but this is really where she made that biggest jump, because she was able to really dedicate the full summer to training." She "took the weight room super seriously,” she added. "I think she really did that this past summer, and realized that that's what's gonna take her game to the next level.”

She Put on 8 Pounds of Muscle in 8 Months

In a few months, Clark put on 8 pounds of muscle doing sprints, squats, jumps, deadlifts, lunges, single-leg work, and ankle stability exercises, according to Alexander, "all the normal things that people do.”

RELATED:10 Food Ingredients This Coach Avoids at All Costs

She Sleeps

"You can have the best training and the best basketball coach and all these things, but if you're not sleeping and taking care of your body appropriately, then it doesn't really matter," Alexander said. "[Clark] takes ownership of her sleep and, I mean, she's still a college kid, but good sleep and pretty good on the nutrition front. I think that has helped her really get to see the success from her training," she added, "because she's doing the other things as well."

She Loves Asian Food

In a 2022 YouTube video, Clark confessed that she and her family love Hy-Vee's Hai Chai entrees. "You can't go wrong with any sort of Hai Chai. My favorite's definitely broccoli beef, that's what I get," she said. "You definitely cannot go wrong with an egg roll," she added.

Doughnuts

Caitlin loves Hy-Vee chocolate-covered old-fashioned doughnuts. "Chocolate makes everything better," Clark explained.

RELATED:4 Daily Habits This Weight Loss Coach Uses to Make Clients “Unrecognizable”

Breakfast

Clark fuels up in the morning. One of her go-tos is a fast food-style bacon, egg, and cheese breakfast sandwich and a coffee drink, like an iced macchiato with vanilla sweet cream cold foam. "It is the most classic college breakfast order," "Full Court Press" director Kristen Lappas told Forbes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

walkinglose weight fastweight loss

More For You

Nutrition & Diet

10 Ways Caitlin Clark Built Her Six-Pack Abs For Time Magazine's Cover Shoot

Caitlin_Clark2
Wikimedia Commons
Leah Groth
By Leah GrothDec 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:
✓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.

Caitlin Clark is showing off her washboard abs on the cover of Time. In a new social media post, the WNBA star flaunts her six-pack in a Nike sports bra and trousers on her Time Athlete of the Year cover. “So deserved!!!” commented Lindsey Vonn. “Speechless,” added Cameron Brink. How does the celebrated athlete stay in shape? Here are ten things Body Network knows about her approach to diet and exercise.

Basketball

Caitlin spends hours a day on the basketball court. “Basketball promotes speed, agility, strength, power and endurance. It [has] also been shown to increase flexibility and motor coordination. As a result, basketball is uniquely oriented to improve fundamental motor skills that are shown to be beneficial in promoting general health,” Koco Eaton, M.D., orthopedic surgeon, founder of Eaton Orthopaedics and a former basketball player, tells Nike.

RELATED:10 Steps This Fat Loss Coach Used to Drop 20 Pounds Without Gaining It Back

She Was “A Little Twig” Her Freshman Year of College

In an interview Caitlin told ESPN that she had a long and lean physique, like “a little twig” when she entered into her Freshman year of college. “The strength and conditioning program was a big help for me,” she said. Her body didn’t start “coming into its own” until her sophomore year.

Golf

Caitlin enjoys golfing. “Fun day surrounded by two of the best to ever do it,” she captioned a post. A comprehensive review published in the British Journal of Sports Medicine found that golf's health benefits are extensive, including mind, body, and even lifespan. Benefits include improved longevity, decreased risk of developing heart disease or suffering a stroke, good mental health, and improved strength and balance.

RELATED:8 Doctor-Approved Ways to Lose Weight "Without Counting Every Calorie”

Yoga

Caitlin has dabbled in yoga and taken classes at studios. "I couldn't get a handstand," Clark told the Des Moines Register. "My teacher could tell I was mad." Not getting the handstand right kept her humble, and frustrated. "Sometimes I go way too fast, and then it doesn't turn out the way it should," Clark said.

Training Outside of the Season

Summer 2022 "was the first summer where we actually had a full summer of training," Iowa's associate strength and conditioning coach Lindsay Alexander, who trained her while at Iowa, told Business Insider. "And she's made strides over the year, but this is really where she made that biggest jump, because she was able to really dedicate the full summer to training." She "took the weight room super seriously,” she added. "I think she really did that this past summer, and realized that that's what's gonna take her game to the next level.”

She Put on 8 Pounds of Muscle in 8 Months

In a few months, Clark put on 8 pounds of muscle doing sprints, squats, jumps, deadlifts, lunges, single-leg work, and ankle stability exercises, according to Alexander, "all the normal things that people do.”

RELATED:10 Food Ingredients This Coach Avoids at All Costs

She Sleeps

"You can have the best training and the best basketball coach and all these things, but if you're not sleeping and taking care of your body appropriately, then it doesn't really matter," Alexander said. "[Clark] takes ownership of her sleep and, I mean, she's still a college kid, but good sleep and pretty good on the nutrition front. I think that has helped her really get to see the success from her training," she added, "because she's doing the other things as well."

She Loves Asian Food

In a 2022 YouTube video, Clark confessed that she and her family love Hy-Vee's Hai Chai entrees. "You can't go wrong with any sort of Hai Chai. My favorite's definitely broccoli beef, that's what I get," she said. "You definitely cannot go wrong with an egg roll," she added.

Doughnuts

Caitlin loves Hy-Vee chocolate-covered old-fashioned doughnuts. "Chocolate makes everything better," Clark explained.

RELATED:4 Daily Habits This Weight Loss Coach Uses to Make Clients “Unrecognizable”

Breakfast

Clark fuels up in the morning. One of her go-tos is a fast food-style bacon, egg, and cheese breakfast sandwich and a coffee drink, like an iced macchiato with vanilla sweet cream cold foam. "It is the most classic college breakfast order," "Full Court Press" director Kristen Lappas told Forbes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Lisa Jean Reveals Her 6-Pack Abs Workout That “Burns”

Lisa_Jean_Lanceford4
lisafiittworkouts/Instagram
Leah Groth
By Leah GrothAug 03, 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.

Lisa Jean Lanceford is a fitness trainer and influencer with over 3.7 million followers on Instagram. She regularly shares her workouts on social media and via the STRNG app. In one of her recent Instagram posts, she shared the exercises that are responsible for her 6-pack abs. “Sheeeeesh this one burns 🔥 Let’s get this ABS workout done,” she wrote in the captioned. Here is everything you need to know about her workout plus the other lifestyle habits that help keep her in shape.

Here Is Her Ab Workout

In the video, she demonstrates the following exercises:

  • Kneeling cable crunch

    10-12 reps, 3-4 sets

  • Roman chair oblique knee raises

    12-16 reps, 3-4 sets

  • Alternating knee tuck double crunch

    12-16 reps, 3-4 sets

  • Cross crawls

    20-24 reps, 3-4 sets

  • Low to high cable woodchips

    10-12 reps, 3-4 sets each side

Intuitive Eating

Lisa promotes “intuitive eating,” explaining the principles in an Instagram post.

“Your relationship with food plays a key role in your overall fitness journey. Whilst it’s good to have a sufficient understanding of your diet and nutrition, striving for the ‘perfect’ diet may lead to controlling or disordered eating habits. If you have eaten a cheeseburger, you do not have to feel guilty, skip your next meal or ‘burn it off.’ Instead, focus on the positives. You received a great source of iron, protein, carbs, calcium and you probably rather enjoyed it. You do not need to use exercise to negate eating but rather consume food for enjoyment, nourishment and to fuel workouts and recovery,” she says.

Related: 10 High Fiber Foods to Keep You Full in a Day, According to Dietitian

Here Is How She “Builds” Healthy Meals

Lisa_Jean_Lanceford2lisafiitt/Instagram

In another post, she explains “how to build a healthy and balanced meal,” starting with a “good quality protein sources such as lean meat, a soya-based product such as tofu or tempeh, dairy or lentils, beans and edamame beans,” she says. Next up, starchy carbohydrates, which “should make up just over a 1/3 of the food you eat,” she explains.

“They are essential for energy and nutrients, therefore you should aim to include some at every meal. Low GI carbohydrates slowly release energy and are higher in fibre which means they will keep you fuller for longer. Some low GI options include potatoes with skin on, brown rice, wholemeal bread, wholemeal pasta, oats, and buckwheat.”

Then, fill your plate “with a rainbow of non- starchy vegetables and dark leafy greens. Examples include broccoli, spinach, kale, peppers, cucumber, courgette, onion, aubergine, cauliflower, mushrooms, tomatoes and so on. Also be sure to include some fruit throughout the day as snacks or added to breakfast, etc,” she adds. Finally, “Pick a small amount of healthy fats such as avocado, nuts, extra virgin olive oil, and seeds.”

No Diets

Lisa_Jean_Lanceford1lisafiitt/Instagram

Lisa doesn’t like to label her eating plan. “I don’t like to call it a diet as it’s my lifestyle and not a diet. My nutrition has stayed the same, except some days I am increasing my calories as I am working out more, so I need to make sure I am fuelling my body right. I am doing LIVE Instagram workouts with my followers and challenging myself with new HIIT workouts alongside weight training (working with what I have) and my morning walks,” she told Women Fitness.

Related: I Lost 30 Pounds and Here’s Everything I Learned Along My Journey

Walking in the Morning

Beautiful woman traveler climbs uphill with a dog on a background of mountain views. She is with a backpack and in red clothes.Shutterstock

While she spends a lot of time in the gym, Lisa starts her day with steps. “I do a 1 hour walk every morning. It helps with my mindset for the day and I think about everything I am grateful for. It’s so calm, quiet and peaceful and it gets my mind going for the day. Always practice gratitude and always appreciate the little things in life,” she added to Women Fitness.

💪🔥Body Booster: Contrary to popular belief, crunches, and sit-ups aren’t the best exercises to build abs. Try doing a set like Lisa’s, which works all the muscles in your midsection, including obliques, and will get you the best results. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Becky Greenan Reveals 5 Exercises That “Hit Every Muscle in Your Upper Body” 

Becky_Greenan_built_by_becky5
built.by.becky/Instagram
Leah Groth
By Leah GrothAug 09, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Having children and getting older is no excuse when it comes to fitness. Becky Greenan, a 37-year-old mother of two, is living, breathing proof that you can get into the best shape of your life after having kids. The fitness trainer and influencer has built up a following of nearly one million on Instagram, sharing effective, at-home workouts.

This week she dropped a new one that will change your body. “Upper & Core that will hit every muscle in your upper body with just 5 exercises,” she writes in the caption. Find out how to do the workout and see her amazing 10-year transformation on The Body Network.

Here Is the Workout

“I’m holding 10lbs and 5lbs,” she notes, suggesting 12 reps per exercise and 3 to 4 total sets.

  1. Lean backs with front raise
  2. Skull crusher with alt. leg raise
  3. Alt. curl into press
  4. Kneeling lateral raises
  5. Push up into superman

Her 10-year Transformation Is Shocking

Becky also shared a shocking transformation photo on Instagram this week, “ 27 years old vs 37 years old with 2 kids,” she wrote in the caption. “My transformation didn’t take me 10 years to see results. But my progress hasn’t been linear either - especially with 2 pregnancies.

Related: I Lost 75 Pounds While Jumping Rope and Push Ups

Be Consistent, She Says

Becky_Greenan_built_by_becky4built.by.becky/Instagram

What is one of the secrets behind her transformation? “One thing I’ve always been is CONSISTENT. I’ve always kept going and I’ve never given up on myself,” she says.

For Building Muscle, Lift Weights, Not Cardio

Becky_Greenan_built_by_becky3built.by.becky/Instagram

“If you want to change your body composition by getting lean and adding curves - LIFT WEIGHTS. If you want to build confidence - LIFT WEIGHTS. Cardio isn’t going to give you the shape you’re looking for,” she points out.

Her Workouts Can Be Done with Resistance Bands and Dumbbells

Becky_Greenan_built_by_becky6built.by.becky/Instagram

She adds that the majority of workouts on her fitness app only require resistance bands and dumbbells, and can be done at home. “YES it can be done and it’s what I’ve been doing for years,” she concludes.

Related: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Here Is What She Eats in a Day

Becky_Greenan_built_by_becky7built.by.becky/Instagram

As for diet, Becky consumes “2000ish calories and 120ish protein,” per day. “Full day of meals on a rest day for this 37 year old mama of 2. Each meal contains carbs, protein and fats. I did an estimate of my calories and protein intake for you all. I usually eat more on lifting days because I’m hungrier,” she writes in a post.

  1. 2 eggs, 2 egg whites and feta toast with butter

    400 calories / 25 protein

  2. Apple with peanut butter, protein shake

    450 calories / 35 protein

  3. Chicken thigh and leg, sweet potato and broccoli

    450 calories / 45 protein

  4. Bun with turkey, and orange

    350 calories / 15 grams protein

  5. Cucumber salad and cookies

    400 calories

💪🔥Body Booster: For a successful transformation, be consistent. Never give up on yourself and keep going.

Fitness & Workouts

52-Year-Old Trainer Reveals Her Secret Moves for Perfect Abs

Adelina_Jordan_lina_fit1
Copyright lina_fit/Instagram
Leah Groth
By Leah GrothJan 07, 2025
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:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want a six-pack but feel like you are too old? According to one expert, you can achieve a perfect midsection at any age. Adelina Jordan is a 52-year-old fitness trainer and coach whose mission is “proving age is just a number,” according to her Instagram bio. In a new post, she reveals the handful of exercises that are responsible for her six-pack abs and the healthy habits that enable her to achieve them. “Six-pack abs in your fifties? Totally possible with the right plan. Here’s what worked for me,” she writes in the post.

She Trains Abs 2 to 3 Times a Week

“I train Abs like any other muscle,” she writes. She reveals that she reserves two to three days a week to do ab work. “Remember … it takes consistency with workouts and nutrition and lots of time & patience,” she writes.

RELATED: Top Coach Reveals 3 Best Back Exercises You Can Do at Home

Here Are the Exercises She Does

“Here is an example of the workout I do to maintain my 6-pack abs in my 50s,” she continues, revealing the five exercise sets.

  • SL crunches
  • weighted sit-ups
  • Russian twist
  • weighted toe taps
  • double crunch.

She Also Pays Attention to Her Diet

She then goes on to discuss key tips to remember for 6-pack abs, starting with diet. “Dial in your nutrition,” she writes. “Protein-packed meals, a slight calorie deficit, and staying consistent.” According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

RELATED: Woman Lost 11 Pounds in 90 Days With These 5 Simple Rules

And, She Lifts Weights

Next, she recommends weight lifting. “Strength training is a must,” she says. “Focus on compound lifts that engage your core and help burn fat.” According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

She Uses Resistance

Another important tactic? “Train your abs with resistance,” she suggests, “Adding light weights, cables, or bands takes your core training to the next level—think strength and definition.”

She Does Cardio

Don’t forget to do cardio. “Steady-state cardio after lifting works wonders for revealing your hard-earned progress,” she says.

RELATED: She Lost 15 Pounds in Her 40s After Fixing These 3 Mistakes

And, She Is Patient

Lastly, six-pack abs don't happen overnight. “Patience is key: Progress takes time, but trust me—it’s worth it! If I can do it, so can you. Let’s make it happen!” And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Nutrition & Diet

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

Emily_Skye_emilyskyefit
emilyskyefit/Instagram
Leah Groth
By Leah GrothJun 07, 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.

Emily Skye is looking ab-fab during a night out. In a new social media post the influencer shows off her famous figure – including her chiseled abs – in a bright around two-piece set. “It was such a fun night dancing the night away, I haven’t done that in many years… it was not so fun the next day though. I was reminded why I barely ever drink!” she wrote in the caption. “Gorgeous as always!!🧡” commented fellow fitness influencer Alexia Clark. “You look incredible !” added another follower. How does Emily keep her midsection tight? A lot of it boils down to her diet. Here is everything you need to know about it.

Protein, Protein, Protein

Emily focuses on designing her meals around protein. She starts the day with an egg, spinach and halloumi wrap and then has a tuna, kale, sweet potato and avocado salad at lunch. “I usually aim to include protein at breakfast, like eggs and dairy, which also have a range of important minerals,” she told NW Magazine. “A savoury breakfast means I can throw in some vegetables, plus wholegrain carbs for slow-release energy.” She also loves fish. “I try to include fish a few times a week for lean protein and important omega-3 fats. I add some pumpkin and sesame seeds for extra mineral, protein and healthy fats,” she said.

Related: I Lost 40 Pounds in 5 Months with This Diet Trick

Food Prep

Emily_Skye_emilyskyefit2emilyskyefit/Instagram

Skye is a big fan of food prepping.“A salad or noodle bowl is a quick lunch option,” she said in the same interview. She might also have a berry smoothie or a spoonful of nut butter for a quick fuellng.

Balance is key, says Skye. "I like intuitive eating and to allow myself one or two treat meals a week. It does depend on what's happening though. If I have a photoshoot or something coming up, I'm a bit more strict with myself because I know I have a goal to achieve, but generally, I allow a couple of treats. My favorite 'treat' foods are chips and chocolate,” she told Women's Best.

She Changes Her Diet When She Needs To

Emily_Skye_emilyskyefit3emilyskyefit/Instagram

"It's always about what my gut will tolerate. At the moment I'm working through fixing that. I like to eat basics, unprocessed and organic food wherever and whenever it's possible. I like the hunter-gather diet, organic meats, fish nuts, and seeds. I don't have much in the way of bread or pasta just because it doesn't agree with my tummy. My diet is all about how I feel when and after eating the food!" she told Women’s Best.

Skye doesn’t use the terminology “cheat” days. "I call them treat days, I don't like the negative connotation attached to the word cheat because you're not cheating yourself! I think we all deserve to have something that we enjoy and not worry about what it's doing to our bodies,” she told Women’s Best.

Related: The #1 Right Way to Lose Lower Stomach Fat

5 Workouts a Week

Emily_Skye_emilyskyefit4emilyskyefit/Instagram

Skye works out 5-6 times per week, sometimes at midnight. “Some people might think my progress is due to my genetics or because of breastfeeding but I can tell you it's got a LOT to do with hard work and consistency,” she wrote in an Instagram post. “All those midnight workouts I did after Mia fell asleep and eating healthy meals from my FIT Program are getting me great results.”

💪🔥Body Booster: Opt for basic, unprocessed, and organic foods whenever possible. Include organic meats, fish, nuts, and seeds in your diet, similar to a hunter-gatherer lifestyle. Limit your intake of bread and pasta.

Nutrition & Diet

10 Foods with More Protein and Fewer Calories Than 3 Eggs

Young woman in casual clothes at supermarket store looking at meat sausage and read ingredients
​Stock Up on Groceries
Shutterstock
Leah Suzanne
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

Funny,Little,Easter,Egg,Stories,,Hand,Drawn,Faces,With,Expression:9 High-Protein Foods That Beat Eggs for Weight LossShutterstock

“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

chicken fillet on a stone background​Slow Cooker Buffalo ChickenShutterstock

Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Nutritionist Lost 20 Pounds Eating These 10 Foods That Mimic Ozempic

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
Copyright nutritionwith_grace/Instagram
Leah Suzanne
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

1. Avocados

Green ripe avocado top close up view. Texture vegan healthy food background. Diet organic vegetable poster photoShutterstock

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

2. Potatoes

Hot buttered jacket baked potatoes close up with steam. baked potatoe​Bonus Tip: Look Out for Hidden CaloriesShutterstock

Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

wooden spoon filled with black chia seeds and heart symbolShutterstock

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

4. Eggs

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.​Eggs and Egg Whites: The Complete Protein PackageShutterstock

Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

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

5. Oats

A detailed close-up of a heap of rolled oats, showcasing the texture and individual oat flakes. The image focuses on the surface, emphasizing the organic and natural quality of the oatsShutterstock

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

6. Greek Yogurt

Natural creamy Greek yoghurt on wooden table background​Plain Greek YogurtShutterstock

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

7. Leafy Greens

Fresh spinach leaves in bowl on rustic wooden table. Top view.​SpinachShutterstock

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

8. Meat

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,Black​Stick to Certain ProteinsShutterstock

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

9. Salmon

Salmon with black pepper on plate close up.Shutterstock

Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

10. Berries

Assortment of fresh ripe berries as background, top view​BerriesShutterstock

Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Fitness & Workouts

I Am a Trainer and Swear by These 7 Core Exercises

Mr America Jason Kozma mramericajasonkozma
Copyright mramericajasonkozma/Instagram
Leah Suzanne
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.Shutterstock

Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

Close up of a serious asian sportswoman in earphones doing plank exercise outdoors at the beachShutterstock

Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

Asian woman are sit-up with added weight on her more and more trainer are there to help.

Shutterstock

Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

Young sporty attractive woman doing toning pilates exercise for abs with exercise circle, crunches for abdominal strengthening using pilates magic circle, wearing sportswear at yoga studio or at home

Shutterstock

Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.​Target Side Core MusclesShutterstock

Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

dead bugs exercise​ 7. The Modified BeetleShutterstock

Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

Brunette cheerful young woman in sportswear at abdominal exercise, rollouts. Fit caucasian girl improving body endurance, Happy fitness model at workout, looks air camera toothy smiles.

Shutterstock

Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.