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Fitness & Workouts

Coach Reveals 5 “Power Moves” to Do Over 40

These exercises will help you tone up at any age.

Leah Groth
By Leah GrothFeb 08, 2025
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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Nikkiey Stott
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Leah Groth
By Leah GrothFeb 08, 2025
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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Fitness & Workouts

Don’t let your age be the excuse you use for not being in shape. You can be strong and fit in at any age, says one expert. Nikkiey Stott, BSN, Fitness Coach and co-founder of Warrior Babe, helps “women manage macros, build muscles, & boost confidence.” In a new post, she reveals the top five exercises you should do if you are over 40 that offer the most bang for your buck. “Do these 5 power moves if you’re over 40,” she writes. “Want to stay strong, fit, and functional at 40, 50, or even 60+? Save these 5 moves to your weekly workouts.”

Squats

The first power move she recommends is a butt-buster: Squats. “Build lower body strength and protect your joints,” she says about the glute and leg exercises, which she also demonstrates in the video.

Pushups

Another effective exercise that offers full-body benefits? Pushups. “Strengthen your chest, shoulders, and arms while improving core stability,” she says.

Deadlifts

Next on her power moves list? Deadlifts. “The ultimate move for a strong back, glutes, and hamstrings,” she says about the exercise, which requires weights.

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

Standing Shoulder Press

Grab a pair of free weights or a bar and do a standing shoulder press, she suggests. “Keep your shoulders strong and mobile as you age,” she says.

Lat Pulldowns or Dumbbell Rows

Lastly, choose from two exercises, lat pulldowns or dumbbell rows. “Boost upper back strength and posture,” she says.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

10,000 Steps Per Day

In another post, she also recommends walking “10,000 steps per day,” which she says equals “70 marathons per year.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Strength Training

And, of course, she also recommends investing time in strength training. “Committing to 3 workouts a week = 156 workouts a year,” she adds. 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
And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

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Fitness & Workouts

Coach Reveals 5 “Power Moves” to Do Over 40

Nikkiey Stott
Copyright nikkieystott/Instagram
Leah Groth
By Leah GrothFeb 08, 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
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Don’t let your age be the excuse you use for not being in shape. You can be strong and fit in at any age, says one expert. Nikkiey Stott, BSN, Fitness Coach and co-founder of Warrior Babe, helps “women manage macros, build muscles, & boost confidence.” In a new post, she reveals the top five exercises you should do if you are over 40 that offer the most bang for your buck. “Do these 5 power moves if you’re over 40,” she writes. “Want to stay strong, fit, and functional at 40, 50, or even 60+? Save these 5 moves to your weekly workouts.”

Squats

The first power move she recommends is a butt-buster: Squats. “Build lower body strength and protect your joints,” she says about the glute and leg exercises, which she also demonstrates in the video.

Pushups

Another effective exercise that offers full-body benefits? Pushups. “Strengthen your chest, shoulders, and arms while improving core stability,” she says.

Deadlifts

Next on her power moves list? Deadlifts. “The ultimate move for a strong back, glutes, and hamstrings,” she says about the exercise, which requires weights.

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

Standing Shoulder Press

Grab a pair of free weights or a bar and do a standing shoulder press, she suggests. “Keep your shoulders strong and mobile as you age,” she says.

Lat Pulldowns or Dumbbell Rows

Lastly, choose from two exercises, lat pulldowns or dumbbell rows. “Boost upper back strength and posture,” she says.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

10,000 Steps Per Day

In another post, she also recommends walking “10,000 steps per day,” which she says equals “70 marathons per year.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Strength Training

And, of course, she also recommends investing time in strength training. “Committing to 3 workouts a week = 156 workouts a year,” she adds. 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
And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Fitness & Workouts

Transform Your Body at 40 with These 6 Habits

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Leah Groth
By Leah GrothFeb 19, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you want to get in the best shape of your life after 40? Many experts maintain that modifying a few health habits is all it takes. Reggie Macena is a fitness coach who helps “high performers clean up their eating habits and build lean muscle with macronutrient-focused nutrition and coaching programs,” he writes in his social media bio. In a new post, he reveals a few transformative core habits for anyone post-40. “If I was over 40 and trying to get my health back on track, this is what I’d start doing today,” he writes.

This Is What He Did to Get His Health on Track

“I can remember the first time my blood work from the doctor came back… less than perfect. I usually had everything in range but as I got older that changed. I had to start watching what I ate and how I exercised closely. I didn’t have the luxury of just eating whatever I wanted. If I wanted to be ‘healthy’ I had to take it seriously. Here’s what you do when you want to get your health on track,” he writes in the post.

1. Stop Grazing All Day

Habit number one has to do with diet. “Stop the grazing and snacking all day. Your eating needs to be tracked. You need some system for regulating what you eat. The freestyle approach will slowly add inches right to your midsection,” he writes.

2. Cut Back on Alcohol

Next, don’t drink your calories. “Booze will ruin a lot of your hard work. Alcohol seems like a good idea until the next day. Cut back temporarily and see how you feel. That is game changer,” he writes.

3. Drink More Water

Amp up your hydration. “Boost your water intake. Most of us are poorly hydrated. If you keep a water bottle in plain sight you will drink it. Aim for a couple of liters of water a day. It’s easier than you think,” he writes.

4. Weigh Yourself

He also recommends weighing yourself. “Buy a scale. It’s not the only way to track progress but it helps. Weigh in a couple of times a week and see if it’s moving in right direction,” he says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

5. Focus on Compound Lifts

Next, he moves on to exercise. “Focus on compound lifts when you’re working out. Bench , Squat, deadlifts. These movements are taxing and burn way more calories per workout. Train 2-3X a week,” he writes.

6. Be Patient

And his last habit? “Accept that you haven’t treated your body the best for a little while. Those 1/2 hearted attempts at getting fit don’t count. You need to really give it some serious effort for months at a time. Be patient and trust the process,” he writes.

Also, Be Accountable

In another post, he makes a few more suggestions, starting with being accountable. “Meaning your word is your word. You need to make sure that when you say you will do something you do it. The more you keep your word the higher your self esteem goes,” he writes.

Check Your Priorities

Next, “check your priorities,” he encourages. “Start working on making health your number 1 priority If you haven’t done that yet. All it takes is one bad health scare to realize that without health you do not have anything. (Don’t wait for the scare).”

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

Apply the Hard Work

“I told someone yesterday that hard work is important but what’s most important is how you apply the hard work. Training sessions are supposed to be intense most of the time. They also need a carefully crafted plan that is based on progression. Progression in the gym leads to progression on your body. Plan your training sessions,” he says about number three. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

Coach Got "Lean" at 40 by Making 4 Changes

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Leah Groth
By Leah GrothMar 01, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you trying to lean out? It might be time to make some changes to your routine. Keith Ozment is a fitness and weight loss coach specializing in helping people over 30 “repair metabolism, build muscle & burn fat!” he writes in his Instagram bio. In a new post, he reveals that he had to make some tweaks to his routine to shave off the pounds. “These 4 changes got me the leanest ever at 40,” he says in the post.

After He Turned 40 He Had to Make Some Changes

“I’ve been working out consistently for over 20 years. I would always get strong and put on size but struggled to get super lean. I wanted to bring in my 40th birthday by reaching the goal of being leaner than I’ve ever been. I made these 4 Changes,” he writes.

1. Patience:

“In the past, I’d start my summer cut in March, rush the process, and burn out before summer even arrived. This year, I started in January and ditched the deadlines. Instead, I focused on making sustainable lifestyle changes. By not rushing, I achieved better results without feeling drained,” he said.

2. Daily Steps

“Walking is underrated!” he says. In January, I struggled to hit 8,000-10,000 steps. Now, I average 12,000-14,000 daily by getting creative.” He takes 10-minute walks throughout the day and a 30-minute walk after dinner. “I even recommend a walking pad if outdoor walks aren’t realistic,” he says. “BONUS: My clients who prioritize daily steps see the best progress. Every 10 minutes = ~1,000 steps.”

3. Zero Restriction

He also advises against restriction. “Instead of ‘getting it all out of my system’ with a cheat meal, I now enjoy foods I love every day,” he says.

  • Greek yogurt cereal bowls (w/ chocolate chips)
  • Weekends = burgers, fries, or protein pancakes at @ihop

“This approach feels sustainable and keeps cravings in check. But I stay mindful of total calories and always hit my protein + fiber goals,” he says.

However Calories Matter

“It’s not all about calories, but let’s be honest—it kinda is when it comes to fat loss,” he continues. “Once I got real with myself about tracking everything (yes, even those sneaky bites while cooking), the fat loss results spoke for themselves. It’s about creating balance with total calories and consuming nutrient dense foods. 80/20 rule! Gotta hit that protein goal also! Every day!”

4. Sleep & Recovery

Sleep and recovery is a “game-changer!” he says. “Consistent sleep/wake times = better rest. Blue light blocker glasses before bed. Active rest days (1-hour walks instead of weightlifting),” he says.

Also, Start Your Day with 40 Grams of Protein

In another post, he reveals his 40-30-20 method. First, the 40. “Start your day with 40g of protein. A breakfast smoothie with protein powder, berries, and almond milk or overnight oats with Greek yogurt and protein powder are great options,” he writes. 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.

Walk for 30 Minutes

Next up, the 30. “Walk for 30 minutes daily. Split it into two 15-minute sessions if needed. Walking boosts metabolism, reduces stress, and aids fat loss,” he says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

Lift Weights for 20 Minutes

And finally, the 20. “Dedicate 20 minutes to weightlifting 3-4 days a week,” he adds. 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, and sharpen your thinking skills. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

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

Cori Lefkowith Redefining Strength
Copyright Redefining Strength/YouTube
Christopher Roback
By Christopher RobackJan 06, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Finding time to hit the gym isn't always possible. Whether it's a busy schedule, lack of transportation, or simply preferring to work out at home, getting a proper back workout without equipment might seem challenging.

Enter Cori Lefkowith, founder of Redefining Strength. With over 800,000 YouTube subscribers trusting her expertise, she's made it her mission to help people build strength wherever they are. Today, she shares her top three back exercises that require nothing more than your body weight and items you already have at home.

Why Your Back Needs Attention

"There's often one muscle group overlooked and underworked in our body weight workouts, especially when we don't have any equipment on hand, and that muscle group is our backs," Cori explains in her post. While we regularly do push-ups for the chest and shoulders or squats for the legs, back exercises often get forgotten in-home workouts.

Exercise 1: The Wall or Floor Scapular Hold

The first exercise requires only a wall or floor. "This move is honestly something I even include for my clients in the gym because of how amazing it is for back activation and scapular control," says Cori. This versatile exercise can be performed as either an isometric hold or with repetitions.

Key technique points:

  • Position yourself against a wall or on the floor
  • Push through your elbows while drawing shoulder blades together
  • Press your chest out
  • Keep your core engaged throughout.

RELATED: 51-Year-Old Coach Loses 6 Sizes in 30 Days With 4 Simple Daily Habits

Exercise 2: The Doorway Row Master

Your doorway or stairwell becomes your rowing station with this exercise. "With this move, your body weight will be your own resistance, and you'll feel not only your back and biceps, but even your legs and core," Cori shares. The key is focusing on driving your elbows back rather than just pulling with your arms.

Options include:

  • Single-arm rows
  • Two-arm rows
  • Anti-rotational variations
  • Rotational pulls.

Exercise 3: The Towel Technique

Don't underestimate the power of a simple towel. "Using a towel, you can actually work your back in so many different ways from rows to flies, to even pull downs," Cori demonstrates. The effectiveness comes from creating self-resistance through the towel.

Towel exercise variations:

  • Self-resistant rows
  • Bent-over rows
  • Pull-downs
  • Single-arm flies.

Making These Moves Work for You

For beginners, Cori recommends starting with wall-based movements. "The wall is a bit easier to control than the floor. And the less you walk your feet away from the wall, the more modified the move is," she advises. This makes these exercises adaptable to every fitness level.

Advanced practitioners can challenge themselves by:

  • Increasing hold times
  • Adding controlled rotations to rows
  • Using towel exercises with increased tension
  • Incorporating dynamic movements.

Form First, Always

To maximize results, Cori emphasizes proper form: "The key is not just pulling with your arms but actually driving your elbows back. You want to feel your shoulder blade move towards your spine, engaging your back to power the pull."

RELATED: Nutritionist Reveals 4 Signs You're Eating Too Much Fiber

Last Word From the Trainer

Cori shares her final advice: "There's always a way to get results training with what we have." These three exercises prove that building a stronger back doesn't require a gym membership – just commitment and proper technique. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Fitness & Workouts

Coach Shows 4 Best At-Home Core Moves for Complete Beginners

Coach Tyler Warrior Made WeShape
Copyright WeShape/YouTube
Christopher Roback
By Christopher RobackJan 20, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio

Starting a core workout routine can feel intimidating, especially when you're new to exercise. Finding movements that are both effective and doable can seem like an impossible task. But what if you could build core strength with just four simple exercises from your living room?

"Core exercises are the foundation of your entire body. Every movement you make stems from your core," explains Coach Tyler from Warrior Made. With thousands of success stories from his online training programs, Tyler specializes in helping complete beginners transform their bodies through simple, at-home workouts. "In order to slim down your waistline and get toned, you need to be following the right exercises in a progressive order," he shares.

Master the Reverse Crunch First

Cute girl with dark hair wearing pink snickers, dark leggings and black short top doing reverse crunch at gym, fitness, white wall and wooden floor.Shutterstock

Your core journey begins with the reverse crunch. "The most common thing that people do with reverse crunch is as they bring their legs down, their lower back lifts off the ground," Tyler explains in his post. To perform this correctly, lie on your back and press your lower back firmly into the ground. Make a diamond shape with your hands and place them under your tailbone. Inhale as you lower your heels toward the ground, and exhale while bringing your knees back to your chest.

Build Strength With the Kneeling Plank

Plank on knees. Young woman doing sport exercise.

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The kneeling plank provides a stable foundation for beginners. "Most people plank and they stick their butt up in the air," Tyler notes. Instead, start in a kneeling position with your elbows on the ground. The key is to "squeeze your glute, squeeze your button muscles as tight as you can." This action brings your body into perfect alignment from knees through hips to shoulders. Remember to tuck your chin and think about dragging your elbows toward your hips to engage your core fully.

Progress to Mountain Climbers

Fitness,plank,Mountain,Climber,Exercises,home,fitnessShutterstock

As your strength builds, try the mountain climber. "Start slow and use small range of motion at first," Tyler advises. Begin in a pushup position with hands flat on the ground. Alternate bringing each knee forward, as if running in place. If this proves challenging, Tyler offers a modification: "Try using a chair or the back of a couch to make it even easier for you."

Complete With the Kneeling Inchworm

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The final exercise, the kneeling inchworm, combines control with core engagement. Start on your knees with hands close by, squeeze your glutes tight, and walk your hands forward. As Tyler instructs, "Keep your elbows as locked as you can, and walk your body out as far as you can." Use your shoulder blades, not your elbows, to control the movement.

Create Your Workout Flow

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For each exercise, Tyler recommends a 30-second duration. "You can get a great core workout in just two minutes," he explains. This makes the routine perfect for beginners who are just starting their fitness journey. Focus on form rather than speed, and remember that consistency matters more than intensity.

Stay Safe and Progress Gradually

Female doctor filling patient insurance information

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Before starting any new exercise routine, Tyler emphasizes, "You should consult with your personal care provider before you take on any new exercise program." Listen to your body, start slowly, and gradually increase intensity as movements become more comfortable.


Remember, everyone starts somewhere, and these four foundational moves provide everything you need to begin building core strength at home. As Tyler reminds us, "We use similar workouts just like this with thousands of our members to achieve incredible results." Start your core journey today with these proven beginner-friendly exercises. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks

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Nutrition & Diet

Coach Lost 28 Pounds in 4 Months: 4 Mistakes

Luisana Carrero luisana nutritioncoach
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Leah Groth
By Leah GrothMar 14, 2025
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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✓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 lose weight but aren’t sure which habits are hurting or helping you? One expert has some suggestions. Luisana Carrero is a nutrition coach and social media influencer who knows how to lose weight and keep it off from personal experience. In a new social media post, she opens up about her journey. “4 mistakes I had to stop making before I could finally lose 28 pounds in 4 months,” she writes. “I used to think something was wrong with me, blaming my hormones and lack of willpower…Until I realized I was making these mistakes.”

Mistake: Eating Clean But Not Paying Attention to Calories

Her first mistake? “Eating clean without paying attention to the amount of calories I was consuming,” she says. “I thought eating clean meant I’d automatically lose weight 😅, but I didn’t realize that even healthy foods can lead to weight gain if you’re eating too much.”

Fix: She Used a Macro Calculator

How did she correct this mistake? “Instead, I started measuring my portions to ensure I was actually in a calorie deficit,” she writes. She recommends using a macro calculator.

Mistake: Rewarding Herself with Cheat Meals

Another mistake she made? Rewarding herselff with “cheat meals,” she says. “I’d be ‘good’ all week, then go overboard on cheat meals, turning one meal into an entire weekend of indulgence.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Fix: Eating Mostly Healthy But Including Food She Loves

What does she do instead? “I incorporated a healthy balance of the foods I love into my daily diet (10-20% of my total calories). This made dieting less stressful and helped me stay consistent long enough,” she reveals.

Mistake: Neglecting Daily Movement

Another mistake she made? “Neglecting daily movement,” she writes. “I used to sit all day and assumed my 1-hour workouts were enough, but they weren’t.”

Fix: Daily Walks

Her fix was adding steps to her day. “Walking became a non-negotiable for me. I committed to hitting 10,000 steps every day, I do this by going on walks or using my walking pad,” she says.

Mistake: Surrounding Herself with People Who Didn’t Support Her Goals

Her final mistake? “Surrounding myself with people who didn’t support my goals,” she writes. “‘Friends’ would make fun of my choices, and I let it get to me.”

Fix: Setting Boundaries

How did she fix this? “I started setting boundaries and distanced myself from negativity. Prioritizing my own health and happiness became my focus,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

These Small Changes Made a Big Difference

The bottom line? “These small but impactful changes completely transformed my life and I’m sure they’ll help you too,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Foods Coach Eats and 7 She Avoids to Lose 49 Lbs

Ruth Soukup
​Eat More Protein
Copyright ruthsoukup/Instagram
Leah Groth
By Leah GrothMar 13, 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
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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.

Do you want to lose weight but aren’t sure what foods to eat and which to avoid? Ruth Soukup is a midlife health and mindset coach who lost almost 50 pounds. She regularly shares her tips and tricks with hundreds of thousands of Instagram followers. “I lost 49 pounds at age 43 without dieting or Ozempic,” she writes. In two posts, she reveals 7 foods she eats “pretty much every day” and 7 she avoids. “I struggled with my weight for YEARS before I finally stopped dieting once and for all, and just focused on balancing my hormones instead. In the process, I lost 49 pounds and have kept it off, without ever counting calories,” she says.

What She Eats: Animal Protein

Animal protein is the first item on her list. “This usually includes bone broth and farm fresh eggs in the morning, chicken at lunch, and either beef, chicken, pork, or fish at dinnertime,” she says.

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

Healthy Fat

Delicious fresh cottage cheese in bowl on table, closeup​5. Greek Yogurt/Cottage CheeseShutterstock

She also makes sure to eat healthy fat. “This mostly comes from avocado oil, EVOO, and butter, but also full fat dairy—heavy cream, cream cheese, cheese, sour cream, greek yogurt, and cottage cheese,” she says.

Vegetables

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- Image13. Asparagus: 20 caloriesShutterstock

She eats lots of veggies, too. “Lots of broccoli, cauliflower, spinach, asparagus, bell peppers, onions, garlic, tomatoes, carrots, and Brussels Sprouts. I don’t eat a ton of salad, unless it’s a good Caesar with homemade dressing, which I make every few weeks,” she says.

Fresh Berries

Freshly picked blueberries in wooden bowl. Juicy and fresh blueberries with green leaves on rustic table. Bilberry on wooden Background. Blueberry antioxidant. Concept for healthy eating and nutritionShutterstock

Fruits are also on her shopping list, especially fresh berries. “Mostly strawberries, blueberries, and raspberries,” she writes.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Fermented Foods

Milk,Kefir,Grains,Spoon, probiotics, health, gut, food, diet​Probiotic Foods: Kefir Greek YogurtShutterstock

“I try to eat at least a little bit of fermented food every day for the probiotics,” she says. “My favorite is kimchi, but I’ll also do fresh sauerkraut or kefir, and I make my own fermented ketchup (scroll down in my feed for the recipe.)”

Starches

Multi,Grain,Sourdough,Bread,With,Flax,Seeds,Cut,On,AShutterstock

Starches are also part of her diet. “I don’t tend to eat a ton of starchy food, but I do love real sourdough bread, and I also sometimes make potatoes or jasmine rice to go with dinner, depending on what we’re having,” she says.

Seasonings

Garlic Cloves and Bulb in vintage wooden bowl.​Prebiotic Foods: GarlicShutterstock

She also invests money in seasoning. “Generally lots of salt, pepper, garlic & onion powder, fresh herbs and hot sauce,” she writes. One of her favorites? The Green Dragon sauce from Trader Joes.

She Doesn’t Eat: Vegetable Oil

Woman,Buying,Cooking,Oil,In,Supermarket,canola,olive,Shutterstock

In another post, she reveals what she eliminated from her diet. “Vegetable oil or any other highly processed seed oils, as well as Crisco and margarine,” she writes. “These are all so toxic and highly inflammatory! I also tend to avoid any processed foods that contain these oils. Instead, I cook with butter, avocado oil, and olive oil.”

Sugar

White granulated sugar and refined sugar cubes close-up in the kitchenSutterstock

She also stays away from sugar. “If I do need to use a sweetener for a recipe, I typically stick to monkfruit or allulose or a blend of those two,” she says.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

High Fructose Corn Syrup

High,fructose,Corn,Syrup,Or,Hfcs,Food,Shutterstock

High fructose corn syrup is another no-no. “Another highly toxic and inflammatory ingredient I try to avoid that is sadly way too common in so many processed foods,” she writes

Packaged Side Dishes

American creamy macaroni and cheese pasta mac & Cheese

Shutterstock

Ruth also recommends avoiding packaged side dishes, “such as mac and cheese, stuffing, rice pilaf blends, scalloped potatoes, hamburger helper, etc.” These are highly processed foods.

Breakfast Cereal

multicolored cereals in a white bowl on blue backgroundShutterstock

Ruth strongly suggests staying away from breakfast cereal. Most of it is highly processed and contains lots of additives and sugar. If you want to eat cereal, opt for a higher-fiber, lower-sugar option.

Brownie and Cake Mix

Protein Brownie Batter

Brownies and cake mixes are also on her list of things to avoid. If you do enjoy baking, try cooking from scratch using healthier flours and sweeteners, which will result in a less processed and more nutritious product.

Fruit Juice

Close up of teenage woman drinking juice while looking through a window.​5. Fruit JuiceShutterstock

According to Ruth, fruit juice may sound nutritious, but you should stay away. ”Except for Clamato, which we use for Bloody Marys on the weekend! The rest of it is just pure sugar,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Nutrition Mistakes Sabotaging Weight Loss

Randy Kotey flattummycoach
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Leah Groth
By Leah GrothMar 13, 2025
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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Are you trying to lose weight and tackling nutrition, but nothing works? You might be making a common mistake. Randy Kotey, aka “The Flat Tummy Coach,” is a weight loss and fitness coach who helps his clients “lose weight and reduce bloat,” per his social media bio. In a new social media post, he gets honest about what it takes to get in shape, especially with nutrition. “Here are five common mistakes women often make when trying to lose belly fat,” he says.

Skipping Meals

You might think that skipping a meal helps you eat less throughout the day and will lead to weight loss. However, according to Kotey, this isn’t the case. In fact, it can make you put on weight instead. “Skipping meals, especially breakfast, can slow down metabolism and lead to overeating later in the day, making it harder to lose belly fat,” he writes.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Relying on Low-Fat or Diet Foods

You are wrong if you are walking around the grocery store believing that low-fat and diet foods are the right option for weight loss. “Many low-fat or diet-labeled foods are high in sugar or artificial ingredients, which can contribute to belly fat. It’s better to focus on whole, nutrient-dense foods,” he says.

Not Eating Enough Protein

One major mistake women make is not eating enough protein, per Kotey. “Protein is essential for maintaining muscle mass and boosting metabolism. Not getting enough can make it harder to lose belly fat and maintain weight loss,” he writes. 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.

Overeating Healthy Fats

Healthy fats can help your body burn fat. But eating too much of them will have the opposite effect. “While healthy fats like avocados, nuts, and olive oil are good for you, they are also calorie-dense. Overeating them can lead to an excess calorie intake, hindering belly fat loss,” Kotey explains.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Drinking High-Calorie Beverages

Don’t drink your calories, even if they offer some health benefits. “Consuming sugary drinks, including fruit juices, smoothies, and certain ‘health’ drinks, can add a lot of hidden calories. These beverages can spike blood sugar levels, leading to increased belly fat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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