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Caroline Idiens Shows Off Strong Arms And Reveals Beginner Bicep and Tricep Workout

Here is the workout – and some of her other go-to diet and fitness tips.

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
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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.

Caroline_Idiens_carolinescircuits3
carolinescircuits/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
✓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.

Fitness & Workouts

Caroline Idiens is revealing the workout behind her strong and lean arms. In a new social media post the fitness influencer and personal trainer with over 25 years of professional experience helping clients achieve their fitness goals reveals a “Triceps & Biceps‼️” workout routine that will help you tone your arms.. “Ever wondered how to start with these?🤔Here you go….📝 Use the weights which are right for you ~ I recommend in my classes to start with 2kgs & build gradually 🔑 these weights here for reference are 4kgs. Remember to go slow & warm up first,” she says in the caption. Here is the workout – and some of her other go-to diet and fitness tips.

Tricep Tri Set

Caroline_Idiens_carolinescircuits2carolinescircuits/Instagram

Here is her tricep tri set, which she recommends repeating for three sets:

  • Kickbacks x12 each side
  • Over head extension x10
  • Skull crusher x10

Bicep Tri Set

Caroline_Idiens_carolinescircuits1carolinescircuits/Instagram

Here is her bicep tri set, which she recommends repeating for three sets:

  • Wide curl x20
  • Alt Hammer curls x12
  • Full curl x10 & pulse x10

Diet Matters

Caroline_Idiens_carolinescircuits4carolinescircuits/Instagram

Caroline emphasizes the importance of a consistently healthy diet. “People think they can exercise, eat rubbish and still see great results,” she recently told The Daily Mail. “Sadly it doesn’t work like that. It’s about balance and moderation.” As for one main meal tip? “And protein with every meal – you need it for strength training,” she says.

RELATED: Grace Albin Reveals 6 Fat Burning and Muscle Toning Bodyweight Combos for an Efficient Full Body Workout

Here Is What She Eats in a Day

Fresh bananas on wooden backgroundShutterstock

Caroline starts her day with tea, coffee, and a banana. Then, after her 9 a.m. workout class, she has breakfast, usually scrambled eggs and avocado on sourdough. For lunch, she likes chicken salad. Dinner might be a teriyaki salmon noodle stir-fry. As for snacks, she might have fruit and a bit of chocolate in the afternoon. She also drinks a lot of water.

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

Lift Weights

Caroline_Idiens_carolinescircuits5carolinescircuits/Instagram

“Strength training is vital as you age. My passion has always been strength training, and never more so than today,” she writes for Sheer Luxe.

“Once we hit 30, our bone density and muscle mass decrease. Strength training plays a significant role in preventing this loss and we can actually build new bone by using weights. This can help reduce the risk of osteoporosis, which women are so susceptible to, especially post-menopause. Moreover, strength training gives you such a feeling of power in everyday life – it’ll help with sleep, anxiety, co-ordination and will also help you manage your weight.” She added that it “won’t make you bulky,” despite popular misconception.

“It’s a myth that using weights will make you bulky – unless you are using very heavy weights and dramatically changing your diet, this simply isn’t true. It’s also important to remember that you can’t spot reduce fat. Your body works as a whole and, whilst you can tone a particular area, working the full body consistently along with a sensible diet will make the difference.”

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

Do Cardio

Caroline_Idiens_carolinescircuits7carolinescircuits/Instagram

“In an ideal world, combine weights with cardio,” Caroline adds. Why is it important to do both? “While you may burn more calories in a cardio workout, strength training builds muscle. The two aren’t mutually exclusive and, for a leaner, fitter body, you should combine the two. Cardio is essential for heart health and for building stamina and endurance. At the same time, when we lift weights, we build muscle, boost metabolism and reduce our risk of injury,” she says.

💪🔥Body Booster: Do both strength training and cardio if you want to lean and tone your body.

proteincardioworkout routines

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Fitness & Workouts

Caroline Idiens Shows Off Strong Arms And Reveals Beginner Bicep and Tricep Workout

Caroline_Idiens_carolinescircuits3
carolinescircuits/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
✓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.

Caroline Idiens is revealing the workout behind her strong and lean arms. In a new social media post the fitness influencer and personal trainer with over 25 years of professional experience helping clients achieve their fitness goals reveals a “Triceps & Biceps‼️” workout routine that will help you tone your arms.. “Ever wondered how to start with these?🤔Here you go….📝 Use the weights which are right for you ~ I recommend in my classes to start with 2kgs & build gradually 🔑 these weights here for reference are 4kgs. Remember to go slow & warm up first,” she says in the caption. Here is the workout – and some of her other go-to diet and fitness tips.

Tricep Tri Set

Caroline_Idiens_carolinescircuits2carolinescircuits/Instagram

Here is her tricep tri set, which she recommends repeating for three sets:

  • Kickbacks x12 each side
  • Over head extension x10
  • Skull crusher x10

Bicep Tri Set

Caroline_Idiens_carolinescircuits1carolinescircuits/Instagram

Here is her bicep tri set, which she recommends repeating for three sets:

  • Wide curl x20
  • Alt Hammer curls x12
  • Full curl x10 & pulse x10

Diet Matters

Caroline_Idiens_carolinescircuits4carolinescircuits/Instagram

Caroline emphasizes the importance of a consistently healthy diet. “People think they can exercise, eat rubbish and still see great results,” she recently told The Daily Mail. “Sadly it doesn’t work like that. It’s about balance and moderation.” As for one main meal tip? “And protein with every meal – you need it for strength training,” she says.

RELATED: Grace Albin Reveals 6 Fat Burning and Muscle Toning Bodyweight Combos for an Efficient Full Body Workout

Here Is What She Eats in a Day

Fresh bananas on wooden backgroundShutterstock

Caroline starts her day with tea, coffee, and a banana. Then, after her 9 a.m. workout class, she has breakfast, usually scrambled eggs and avocado on sourdough. For lunch, she likes chicken salad. Dinner might be a teriyaki salmon noodle stir-fry. As for snacks, she might have fruit and a bit of chocolate in the afternoon. She also drinks a lot of water.

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

Lift Weights

Caroline_Idiens_carolinescircuits5carolinescircuits/Instagram

“Strength training is vital as you age. My passion has always been strength training, and never more so than today,” she writes for Sheer Luxe.

“Once we hit 30, our bone density and muscle mass decrease. Strength training plays a significant role in preventing this loss and we can actually build new bone by using weights. This can help reduce the risk of osteoporosis, which women are so susceptible to, especially post-menopause. Moreover, strength training gives you such a feeling of power in everyday life – it’ll help with sleep, anxiety, co-ordination and will also help you manage your weight.” She added that it “won’t make you bulky,” despite popular misconception.

“It’s a myth that using weights will make you bulky – unless you are using very heavy weights and dramatically changing your diet, this simply isn’t true. It’s also important to remember that you can’t spot reduce fat. Your body works as a whole and, whilst you can tone a particular area, working the full body consistently along with a sensible diet will make the difference.”

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

Do Cardio

Caroline_Idiens_carolinescircuits7carolinescircuits/Instagram

“In an ideal world, combine weights with cardio,” Caroline adds. Why is it important to do both? “While you may burn more calories in a cardio workout, strength training builds muscle. The two aren’t mutually exclusive and, for a leaner, fitter body, you should combine the two. Cardio is essential for heart health and for building stamina and endurance. At the same time, when we lift weights, we build muscle, boost metabolism and reduce our risk of injury,” she says.

💪🔥Body Booster: Do both strength training and cardio if you want to lean and tone your body.

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

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

5 Exercises To Get Rid of Your Flabby Arms, According to Camila Cabello’s Trainer

Jenna-Willis_msjennawillis5
msjennawillis/Instagram
Leah Groth
By Leah GrothSep 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
✓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.

Tank top weather is just a few months away. Even if you have been avoiding the gym all winter, there is still time to get your arms shaped up in time for summer. “We all despise that stubborn back arm area of our grandmas that we used to play with,” celebrity fitness trainer and health and wellness expert Jenna Willis, tells The Body Network. According to the Los Angeles-based fitness expert, whose clients include Camila Cabello and Lala Kent, these 5 moves can help you go from flabby to fit fast. “You can add them into your routine, or use them as a routine on their own, guaranteed to target those arms so you can confidently rock your tank top!” she tells The Body Network.

Do Three Sets of 15 Reps

Jenna_Willis5Jenna Willis/Facebook

Willis recommends repeating each exercise for three sets, 15 repetitions each, minus the Tricep Pulses, “repeat for 3 sets of 50 reps,” she says. “Use a light weight so you can move through each rep, but heavy enough so the last 2 to 3 reps of each exercise feel challenging!”

Related: 5 Ways You're Ruining Your Body After 55, Say Experts

Bicep Curl to Overhead Press

Woman training in gym room ready for fitness biceps exercisesShutterstock

  • Start standing with feet shoulder-width apart, holding a dumbbell in each hand and palms facing forward
  • Begin by performing a standard bicep curl (bend elbows and raise dumbbells towards shoulders, keeping upper arms stationary)
  • Once dumbbells reach shoulder level, rotate palms to face forward, transitioning into overhead press movement
  • Continue pressing dumbbells overhead until arms are fully extended. Avoid locking elbows at the top position, keeping tension on the muscles.
  • Slowly lower dumbbells back to starting position by reversing movement, bringing them back to shoulder level with palms facing forward and then lowering back down to sides with palms facing body

Bent Over Hinge Pullback

,Dumbbells,,,Rack,hym,weights, fitness, exerciseShutterstock

  • Stand with feet shoulder-width apart, holding a dumbbell in each hand. Grip dumbbells overhand but have palms facing each other.
  • Hinge forward at hips while keeping back straight so torso is nearly parallel to ground, keeping slight bend in knees for stability
  • Allow arms to hang straight down towards floor with elbows slightly bent
  • Begin movement by retracting shoulder blades (pulling them back) and keeping upper arms close to sides
  • While keeping elbows in fixed position, exhale and extend arms straight back behind, focusing on contracting triceps
  • Slowly lower dumbbells back down to starting position while maintaining control over movement

Alternating Inner Bicep Curl to Front Overhead Press

Beautiful blonde middle age woman doing weights exercises with dumbbells outdoors, sunny summer evening. Healthy active lifestyle, body consciousShutterstock

  • Stand with feet shoulder-width apart, holding dumbbell in each hand by sides with palms facing inward towards body in neutral grip position
  • Begin by curling one dumbbell towards shoulder while keeping upper arm stationary
  • Rotate palm inward so it faces shoulder at top of movement
  • After completing bicep curl, instead of lowering dumbbell back to side, drive hand with palm still facing inward straight up to overhead press
  • Lower dumbbell back to starting position in controlled manner
  • Repeat same movement with other arm while maintaining smooth, controlled pace

Tricep Pulses

Woman doing triceps workout with light dumbbellShutterstock

  • Stand with feet shoulder-width apart and hold dumbbell in each hand
  • Hinge forward at hips, keeping back flat and chest up until torso is almost parallel to ground
  • With slight bend in elbows, lift dumbbells upward and behind by extending arms straight back. Keep upper arms close to sides throughout movement.
  • Once arms are fully extended, initiate small, controlled pulses by moving dumbbells slowly up and closer together in short range of motion. Focus on squeezing triceps with each pulse (avoiding swinging, jerking motions, as movement should be isolated to triceps.)

Related: How to Lose 5 Pounds of Bloating ASAP, According to an Expert

Bent over Curl to Kickback

Crop sportswoman doing triceps kickbacksShutterstock

  • Stand with feet shoulder-width apart and hold a dumbbell in each hand
  • Hinge forward at hips, keeping back flat and chest up until the torso is almost parallel to the ground. Allow arms to hang straight down towards the floor with palms facing the body.
  • Bend elbows and curl dumbbells towards shoulders, keeping upper arms close to sides. Squeeze the biceps at the top of the movement.
  • Straighten arms behind while keeping upper arms stationary. Palms should now be facing upwards towards the ceiling.
  • With arms fully extended behind, engage triceps and straighten elbows further, lifting dumbbells towards ceiling. Focus on squeezing triceps at top of movement.
  • Return to starting position

💪🔥Body Booster: If you want to transform flabby arms, do exercises that target the biceps and triceps. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Rebecca Louise Shares 10-Minute Upper Body Workout For Slender Arms

Rebecca-Louise
YouTube/@Rebecca-Louise
Leah Groth
By Leah GrothApr 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 Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

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

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

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

Do you want to get an upper body workout in but only have 10 minutes to spare? Rebecca Louise is a fitness trainer and social media influencer who created the BURN method. She regularly shares content across all platforms helping her followers get into shape via diet and exercise. In a recent YouTube video, she reveals a 10-minute upper body workout that can be done in the comfort of your own home.

“Today we are doing a toned arms and upper body workout,” she says, revealing the “great exercises to work your upper body for that slender and toned feel.” No weights, no problem! “If you don't have any weights, it's no problem, just grab some water bottles, but I highly recommend that you either grab some of our new ankle and wrist weights or you grab yourself some weight,” she says. Here is everything you need to know about the workout, which we recommend following along via her YouTube video.

Overhead Press

Cheerful fit woman trains shoulders with dumbbells in hands doing overhead press while sitting on a bench in a modern gymShutterstock

She starts with an overhead press. “We are just going to press the arms over the top and then pull that core in nice and tight, get those arms at 90 degrees and press up to the sky,” Rebecca says in the clip.

RELATED: 7 Methods to Melt Body Fat: Fact or Myths?

Flies

dumbbell squat woman workout exercise at gymShutterstock

“We're going to take it into our fly, so we're going to keep those legs exactly where they were. We're going to hinge over at the hips, big bend in the knee, and all you're going to do is you're going to fly out to the side,” she continues. “So you've got a slight bend in your elbow and you're really going to think about squeezing your shoulder blades and your back together. You're going to give yourself a good smile and you're going to really pull your back together. So lean in just a little bit further and then utilize your back and squeeze your shoulder blades together.”

Elbow Raises

athletic woman pumping up muscles with dumbbellsShutterstock

Next up, elbow raises. “So you are going to stand up nice and tall. You're going to have a slight bend in your knee and the feet are going to be closer together this time, and we're just going to bring those elbows out to the side. So stand up for me and here we go. 40 seconds is on the clock,” she says.

Forward Raises

,Working,Out,Gym,Weights,dumbbellsShutterstock

“We're going to take it into our forward raises,” she says, going on to explain how to do the exercise. “So palms are facing towards each other. You're going to pull the core in nice and tight. You're just going to extend one weight in front, one at a time.”

Bicep Curls

Woman training in gym room ready for fitness biceps exercisesShutterstock

Next up, bicep curls, which she recommends squeezing the elbows back. “We're not going to bring them forward. Bring those elbows back and then raise up and down. What that's going to do is you're going to feel a little bit more tension in your biceps, all right? Slight bend in your knees. Now bring the elbows back. You're going to work even more of that bicep muscle, full extension all the way up and full extension all the way down.”

Overhead Tricep Dip

close up of man holding weight in gymShutterstock

She moves onto an overhead tricep dip. “So you can bring one weight down to the ground. Again, you want to use weights that are going to challenge you. I've got five pounds in my hands right here when I'm working out by myself and I'm not chatting away. I'm using anything from 8 to 10 to 12 to 15 pounds. So everything else stays nice and controlled, nothing else is moving. We're just moving that forearm up and down. Again, press those feet firmly down into your mat and then extend the weights up and down, slow and controlled. You've got this. You are halfway there on this exercise slide. Bend in the knee, raise your arms all the way up to the sky and give yourself a smile.”

Around the World

,Dumbbells,,,Rack,hym,weights, fitness, exerciseShutterstock

She grabs another weight and moves on to around the world. “So feet, nice and firm down on the ground. We're going to take it up to the top, and then we're going to bring those weights all the way down slightly in front of you. Tap the weight in front and then up to the top. Here we go. 40 seconds is on the clock. Inhale and exhale.”

Rows

Attractive woman in 30s doing one arm dumbbell rows in modern bright fitness center. Toned image.Shutterstock

She then does rows, explaining that you can start with the right or left arm. “We're going to bring those weights all the way in front, and then we're just going to row up to the side. So we're going to help that other arm, nice and strong. And then we're going to think about squeezing through your waist. So that's it. Each rep squeeze through and all the way down. Now lean into it just a little bit more. Press those heels firmly down into the ground and then bring that weight up out to the side. Inhale and exhale.”

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

Hammer Curls

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“We're going to take it into our hammer curls,” she continues. “So again, our weights are going to be facing towards us, and we're going to bring those weights up and then we're going to take it all the way down, just like that bicep curl. We're going to still keep those elbows close to our waist, and we're going to take it all the way up and then all the way down.”

Lateral Raises

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For the “final exercise,” she demonstrates lateral raises. “So feet again, now hit with distance apart, maybe just a little bit wider, slightly bending the knee, and we're just going to take those raises out to the side.”

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

Expert's Verdict: Excellent Mix

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Collingwood is a fan of this workout, an “excellent mix of different upper body exercises to work the shoulders, biceps, triceps, and a little bit of the back and chest,” she says. She recommends doing each exercise twice for two sets. “Each exercise is safe and works the muscle group well,” she notes. “The only thing I would add would be a chest exercise like chest press or chest fly to get all of the upper body muscles.”

💪🔥Body Booster: Even if you only have 10 minutes, get a workout in – your body will thank you.

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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By Leah SuzanneMay 12, 2025
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✓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 can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

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Leah Suzanne
By Leah SuzanneMay 11, 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 want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

Fitness & Workouts

She Lost 70 Pounds From Hot Girl Walks

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Leah Suzanne
By Leah SuzanneMay 11, 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 want to accelerate your weight loss? Go on a hot girl walk. Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months. One of her secret weight loss weapons? “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” Here is everything you need to know about how she lost weight, including some great walking tips.

She Walks to Run Her Errands

@therealjoyymaria Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss ♬ original sound - JOY 💕

She Recommends Walking After a Workout to “Cool Down

“I love walking after training because it's low impact, and my trainer's pretty intense. So it's just kind of like my cool down. I can listen to podcasts, I can answer emails, I can talk on the phone, scroll on TikTok, whatever. So get to walking, sis,” she says.

Calorie Deficit

In another video she details “exactly” how she went from 230 pounds to 160 pounds in 10 to 11 months. “If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she continues, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.”

Meal Plan

Next she recommends a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Here Is What She Eats in a Day

Her favorite breakfast is “avocado toast on sourdough bread, one hard boiled egg,” which she seasons, adding truffle hot sauce, two pieces of bacon, and one piece of sausage. “High protein, good, healthy fat, and a healthy balance of carbs,” she says. “This can also be a breakfast or a lunch because it is super filling.” Another favorite is yogurt bowls made with Dannon Light and Fit Greek yogurt with granola blackberries and blueberries. She also likes tunacado sandwiches with sourdough bread, cheese, tomato, avocado, and pesto basil spread. For dinner she might have a small bowl of Turkey chili.

Hydration

She also drinks “a ton” of water, “like a gallon of water a day,” she says. 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. Why is hydration so important? 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, according to Mayo Clinic.

Working Out

Working out is the “second most important part,” she says. “I was taking group classes when it first started. They were high intensity bootcamp. From there, I got a trainer at the same gym. I also work out on my own. If the gym intimidates you, I strongly recommend you guys try some group fitness classes. They're a really great way to hold yourself accountable because you're in a group setting and the people around you can motivate you,” she adds. “I incorporated Pilates about nine to 10 months into my fitness journey, and I wish I would've done it sooner.”

💪🔥Body Booster: If you are working out but not seeing the weight loss results you desire, add walking to your routine every day.

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