Do you want to majorly glow up in just a month? One expert has a plan for you. Cara Metz is a 50-year-old fitness trainer with over 20 years of experience and over 616,000 followers on Instagram. In a new social media post, she reveals exactly what she did to transform her body in four weeks. “Tired, bloated, and struggling. That was me at the beginning of the year! Here’s EXACTLY what I did to feel like ME again!” she writes in a post.
15-Minute Workouts, 5x a Week
The first thing she did was 15-minute workouts five times a week. “Focused on breath, technique & consistency using my BUILD plan. Prioritized strength & conditioning, because midlife women NEED muscle!” she writes.
Whole Food Nutrition with 80/20 Balance
She also followed the 80/20 diet, focusing on whole foods. “Following my BUILD & PUSH plan, REAL food made for women over 40. No calorie counting, no deprivation, just simple, effective meals. 20% wiggle room, because life is for living!” she said.
Managing Stress
Managing stress was also a key part of her approach. “You can’t remove stress, but you CAN learn to handle it better. Deep breaths, count to 10, let go of the small stuff,” she says.
Daily Walks
She also took daily walks for connection and movement. “Walked every day, movement is key to staying strong, happy & independent. Walking side-by-side = the best way to talk & connect!” she said.
10-Minute Morning Meditation
Another zen habit she took up? Meditation. She spent 10 minutes every morning meditating. “Creates my force field bubble to handle life’s chaos!” she writes.
Reading Before Bed for Better Sleep
And, before bed, she started reading and stopped eating. “No eating after 7PM + one chapter before bed = game-changer!” she writes.
The Combination Is Effective
“The 4 Pillars: Movement, Nutrition, Sleep & Stress,” she concludes. “Focusing on ALL 4 is what truly transformed my energy, digestion & body.”
RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat
15-Minute Workouts Are a “Game Changer”
In another post, she reveals that she relies on short but intense workouts. “15 minute workouts have been a game changer for me and the ladies who are part of the Cara Fitness family. Do you feel you need to workout for longer? If yes. Why?” she asks.
Do Each Exercise for 50 Seconds
Cara gives the “workout breakdown” and explains that you should do each exercise for 50 seconds each with 10 seconds of rest in between. Then, “repeat the sequence 3 times for a 15 minute workout,” she says.
Here Are the Exercises
- Cross bicep curl
- Tricep kickbacks & hold
- Upright row & clean
- Back to front & front drive
- Stepping shoulder press.
She Even Eats at McDonald’sShutterstock
