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Brittany Lupton Shows Off Abs in “Full Body Burn” Workout Video

Here is her full body workout routine – and everything she eats in a day.

FACT CHECKED BY Christopher Roback
Brittany_Lupton5
FACT CHECKED BY Christopher Roback

Brittany Lupton (@_brittanylupton) is a fitness influencer and trainer who has built up an impressive following on various social media networks. She regularly shares workout routines and diet tips that help her and her clients get into the best shape of their lives. In a Instagram video, Lupton shares her “Full Body Burn” workout, which she calls “a perfect dumbbell only workout for beginners, at home, or if you’re looking for a KILLER circuit!!!” The Body Network has details on how to do the workout and also find out what she eats in a day.


Breakfast

Brittany tries to consume only “single ingredient whole foods.” She starts the day with oatmeal with almond milk, natural peanut butter, honey, chia seeds and a banana or some sort of frozen fruit, such as raspberries. Sometimes she will have waffles instead. After her sweet starter she will eat some scrambled or fried eggs and sourdough toast with butter. “I kind of have two breakfasts. Especially when I work out!” she revealed to Fit Body App. Two or three times a week she will have a protein shake.

Lunch

Top down view of a grilled cheese sandwich with tomato soup, ready for eating.Shutterstock

Lunch “is the hardest meal” for Brittany. Oftentimes she will eat leftovers from dinner. “Sometimes it’s a grilled cheese and tomato soup if I’m low on time. Sometimes it’s peanut butter and jelly! I do snack plates a lot too,” she told Fit Body App. Her plates usually have cheese, tuna, apples, avocado, crackers, and yogurt.

Related: Chloe Ting in “Onesies” Jumpsuit Shares Her Fitness Tips

Dinner

chef cooking salmon steaks in the kitchenShutterstock

For dinner she will pair a protein (usually salmon, ground turkey or chicken) with rice or potatoes, and some type of vegetable, either steamed or roasted. Broccoli, Brussel sprouts, zucchini, and squash are her go-tos. “We love to roast those (vegetables) with onions and bell peppers!” she says.

Snacks

Chocolate chip cookies with flaky salt on a cooling rack, homemade freshly baked cookiesShutterstock

Snacks for Brittany might be yogurt, like Oikos, and a green smoothie. “I’ll be honest,” she says, “sometimes my snacks are cookies! I love to bake. Vinny and I will bake at 3pm, and we’ll have a couple of cookies, cookies and milk, so that’s our snack!” Pretzel thins, apples and cheese with peanuts, cottage cheese with ranch dressing and vegetables, and tuna on cucumber slices are other snacks she enjoys.

Dessert

Puffed rice breakfast cereal in a wooden bowl with juice and a milk jugShutterstock

Dessert for Brittant is usually cereal. She likes Rice Krispies, Crispix, Frosted Mini Wheats and Cinnamon Toast Crunch and Cocoa Puffs. “I could never sit down and eat a chocolate bar, she says.

Related: I’m a Nutritionist and This is What I Eat in a Day to Stay Healthy and Fit

Her Is Her “Full Body Burn Workout”

Brittany_Lupton2_brittanylupton/Instagram

Brittany recommends doing each exercise for 10 reps and repeating the circuit 5 times. Here are the exercises she does: Weighted lunges, single arm lifts, arm raises, row to raises, triceps kickbacks, a burpee, jump squats, side crunches, alternating weighted twists.

💪🔥Body Booster: Swap out your regular dessert with cereal. While sugary cereals might not be a filling meal, a bowl with milk may satisfy your sweet tooth and likely contains less calories than your average cookie or candy bar.

More For You

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.

Brittany Lupton (@_brittanylupton) is a fitness influencer and trainer who has built up an impressive following on various social media networks. She regularly shares workout routines and diet tips that help her and her clients get into the best shape of their lives. In a Instagram video, Lupton shares her “Full Body Burn” workout, which she calls “a perfect dumbbell only workout for beginners, at home, or if you’re looking for a KILLER circuit!!!” The Body Network has details on how to do the workout and also find out what she eats in a day.


Breakfast

Brittany tries to consume only “single ingredient whole foods.” She starts the day with oatmeal with almond milk, natural peanut butter, honey, chia seeds and a banana or some sort of frozen fruit, such as raspberries. Sometimes she will have waffles instead. After her sweet starter she will eat some scrambled or fried eggs and sourdough toast with butter. “I kind of have two breakfasts. Especially when I work out!” she revealed to Fit Body App. Two or three times a week she will have a protein shake.

Lunch

Top down view of a grilled cheese sandwich with tomato soup, ready for eating.Shutterstock

Lunch “is the hardest meal” for Brittany. Oftentimes she will eat leftovers from dinner. “Sometimes it’s a grilled cheese and tomato soup if I’m low on time. Sometimes it’s peanut butter and jelly! I do snack plates a lot too,” she told Fit Body App. Her plates usually have cheese, tuna, apples, avocado, crackers, and yogurt.

Related: Chloe Ting in “Onesies” Jumpsuit Shares Her Fitness Tips

Dinner

chef cooking salmon steaks in the kitchenShutterstock

For dinner she will pair a protein (usually salmon, ground turkey or chicken) with rice or potatoes, and some type of vegetable, either steamed or roasted. Broccoli, Brussel sprouts, zucchini, and squash are her go-tos. “We love to roast those (vegetables) with onions and bell peppers!” she says.

Snacks

Chocolate chip cookies with flaky salt on a cooling rack, homemade freshly baked cookiesShutterstock

Snacks for Brittany might be yogurt, like Oikos, and a green smoothie. “I’ll be honest,” she says, “sometimes my snacks are cookies! I love to bake. Vinny and I will bake at 3pm, and we’ll have a couple of cookies, cookies and milk, so that’s our snack!” Pretzel thins, apples and cheese with peanuts, cottage cheese with ranch dressing and vegetables, and tuna on cucumber slices are other snacks she enjoys.

Dessert

Puffed rice breakfast cereal in a wooden bowl with juice and a milk jugShutterstock

Dessert for Brittant is usually cereal. She likes Rice Krispies, Crispix, Frosted Mini Wheats and Cinnamon Toast Crunch and Cocoa Puffs. “I could never sit down and eat a chocolate bar, she says.

Related: I’m a Nutritionist and This is What I Eat in a Day to Stay Healthy and Fit

Her Is Her “Full Body Burn Workout”

Brittany_Lupton2_brittanylupton/Instagram

Brittany recommends doing each exercise for 10 reps and repeating the circuit 5 times. Here are the exercises she does: Weighted lunges, single arm lifts, arm raises, row to raises, triceps kickbacks, a burpee, jump squats, side crunches, alternating weighted twists.

💪🔥Body Booster: Swap out your regular dessert with cereal. While sugary cereals might not be a filling meal, a bowl with milk may satisfy your sweet tooth and likely contains less calories than your average cookie or candy bar.

FACT CHECKED BY Christopher Roback
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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.

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.

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.

FACT CHECKED BY Christopher Roback

Lauren Drain Kagan is heating up social media with her shredded abs! In a new social media post, the fitness influencer and trainer, who boasts over 3.8 million followers on Instagram, flaunts her amazing figure. “Uruguay was a dreammmmm 🇺🇾 Who’s ready to work on their summer bod already?” she captioned the post. She also shared a video revealing one of the exercises responsible for her fantastic figure. Here is the exercise – and everything you need to know about her approach to diet and exercise.


Exercising for Mental Health

Lauren, who famously escaped the Westboro Bible Baptist Church after growing up in it, is open about her experiences and claims that exercise helped heal her. “It was very therapeutic,” she told Fox News. “There were times in my life where I experienced a lot of anxiety and depression. For me, it was an amazing outlet. … I got my confidence from fitness and it’s really empowering. … As a nurse, I saw people at the bedside needing heart transplants, open-heart surgery. I really wanted to get on the preventative side of health care. And I just love empowering others.”

Quick Body Transformation

Lauren_Drain_Kagan_laurendrainfit3laurendrainfit/Instagram

Lauren first transformed her body in 2014 over a 14-week period. She takes a get-fit-fast approach. “I signed up for my first WBFF (World Beauty Fitness & Fashion) show and trained my ass off - literally. Remember, competition prep is not the same as normal training. I was able to cut through all my excess fat, which revealed the muscle definition I had underneath. I went from 135+ lbs to about 122 lbs,” she says on her website. “Since then, I've worked to build more muscle mass in all the ‘right’ places, becoming stronger, healthier, and happier in the process. The booty and legs you see now are not genetic blessings or surgical projects, they’re the product of hard work. I see girls on social media time and time again calling themselves fitness models, fit chicks, etc… when in reality, most of them were blessed at birth when they won the genetic lottery.”

RELATED:4 Foods That Secretly Are Adding HUNDREDS More Calories Than You Think

80/20 Eating Plan

Lauren eats healthy most of the time, abiding by the 80/20 diet plan. “I don't diet - I live an 80/20 lifestyle. Healthy eating 80% of the time and indulge in more fun foods the other 20%. I eat 4-5 meals a day anywhere from 1600-2400 cal depending on my training levels & body goals. Starvation & crash diets are not a solution,” she wrote in a Facebook post.

Hiking

Hikers,Walking,Mountains, outdoors, outside, rural, walking, exerciseShutterstock

Lauren is an avid hiker. “Hiking is one of the best ways to get exercise. No matter what type of trail you find yourself on, hiking is a great whole-body workout—from head to toe and everything in between,” says the National Parks Service.

RELATED:I Lost 40 Pounds, and Here Is Everything I Ate in Day

Hip Thrusters

In her Instagram video, Lauren shows off some serious strength, doing 315-pound hip thrusters a total of three times. The move is great for your core and your upper legs.

💪🔥Body Booster: If you eat healthy 80 percent of the time and allow yourself a little bit of cheating, you can lose weight without depriving yourself.

Liz FlourishedHope
Copyright FlourishedHope/YouTube
Evidence-Based

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

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

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

We've all been there – promising ourselves we'll finally lose that stubborn belly fat, only to fall back into old habits a few weeks later. For Liz, a graphic designer turned calligrapher, this frustrating cycle continued until she discovered her "joy distribution technique." After her first child, Liz struggled with post-pregnancy weight that wouldn't budge, especially around her midsection. "I had somehow convinced myself that I was fine with it," Liz shares in her post, "but looking back, I realized that the whole burden of trying to lose weight, particularly my insecurity about my belly, had a significant impact on my mental wellbeing." By making just three simple food changes and committing to only 10 minutes of daily movement, Liz finally found a sustainable way to lose 20 pounds of belly fat without the dreaded yo-yo effect. Her approach might be exactly what you need if you're tired of complicated diet plans and lengthy gym sessions.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

She Created the Joy Distribution Technique

The key to avoiding the dreaded yo-yo effect lies in what Liz calls "joy distribution." "I experienced the yo-yo effect in the past because I treated myself like a robot, disregarding my emotional wellbeing," Liz explains. When we make changes too abruptly or cut out foods we love completely, it's like pulling a bowstring too far too quickly - impossible to maintain that tension forever. Instead, find ways to distribute your joy optimally, allowing yourself to enjoy the process while not pushing too hard.

She Redefined Her Enjoyment

You don't have to give up your favorite foods to see results. "Spaghetti is my favorite food," Liz admits. "Before, my idea of joy was eating until I felt completely full." Rather than eliminating her beloved pasta, Liz shifted her focus to enjoying the taste rather than the feeling of fullness. She now eats about 60% of what she used to, finding that stopping before feeling stuffed actually brings a different kind of satisfaction.

She Made Three Simple Food Changes

Sliced,White,Bread,And,Butter,Shot,From,A,High,Angle​Monitor Your Carbohydrate IntakeShutterstock

Here are the three simple food changes that helped Liz lose 20 pounds of belly fat. "I used to have two slices of bread in the morning, but I cut back to one," Liz shares as her first change. Her second change was implementing the 60% portion rule with her favorite foods: "Now I eat only about 60% of what I used to because I've learned that if I eat until I'm completely full, I don't actually feel joy afterward." Her third key change was swapping her nightly ice cream habit with nuts and seeds, while also replacing heavy evening meals with nutritious homemade smoothies. "I now eat a less heavy dinner and enjoy a more satisfying breakfast and lunch," she explains.

She Found Her Balance

Barista,Holding,And,Preparing,Cappuccino,,Latte,Art.,Bartender,In,ApronShutterstock

Creating a sustainable routine means finding alternatives you genuinely enjoy. "I realized that I like something milky," Liz says. "So instead of cutting out dairy completely, I make tea lattes with frothed milk and a bit of honey." This satisfies her craving while eliminating her desire for sugary coffee shop drinks. Ice cream, once an every-other-day treat, has been replaced with nuts and seeds that provide the crunch she craves.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

She Recommends Creating a Joy Distribution Plan

Woman hand writing journal on small notebook at outdoor area in cafe with morning scene and vintage filer effectShutterstock

To apply this approach to your own life, Liz recommends starting with a simple list. "Write down what you can replace with what, what you can reduce, and what you can enjoy instead," Liz suggests. The key is finding healthy options you actually like that still contribute to your goals. Don't force yourself to eat bland eggs without oil or plain vegetables unless you genuinely enjoy them - instead, make healthy dishes taste good while giving your palate time to adjust.

She Added Strength Training

Two woman lifting kettle bell in cross fit gymShutterstock

Cardio alone wasn't enough to transform Liz's body completely. "Even though I had lost some weight from mainly doing cardio, I still felt soft and a bit flabby, especially in my belly," Liz explains. About two months ago, she incorporated resistance training to build muscle, noticing more defined lines rather than just overall weight loss after about 30 days.

She Discovered the Long-Term Benefits of Strength

Woman,lifting,dumbbells,Weight,fitness,gym,exercise, weights​She Lifted WeightsShutterstock

Building muscle isn't just about aesthetics - it's an investment in your future health. "I came across a health video that explained strength training is a must if you're in your 30s or 40s," Liz shares. "It's like saving money in your savings account for later in life." Without adequate muscle mass, daily activities like lifting groceries or getting up from a chair become increasingly difficult with age. As a bonus, increased muscle raises your resting metabolic rate, helping you burn calories more efficiently even at rest.

She Started Small with Exercise

dumbbell squat woman workout exercise at gymShutterstock

If following complex workout videos feels overwhelming, try Liz's approach of mastering one movement at a time. "I started with just one exercise movement, dumbbell squat to overhead press," Liz reveals. The simplicity made it approachable, and as it became easier, she gradually added more exercises. Now she mixes and matches several movements for about 20 minutes daily, building strength consistently without feeling overwhelmed.

She Committed to Just 10 Minutes of Daily Movement

Group of runners in fitness clothing running in the city. Young men and women running together in morning.Shutterstock

Liz discovered that short, consistent movement was far more effective than sporadic intense workouts. "I run only five to ten minutes a day and also on weekends," Liz explains. This minimal time commitment made it easy to stay consistent. "I think the main reason I was able to stay consistent was that on the days I ran, I instantly felt so much better, more focused on my deep work and more productive throughout the day." For those who don't enjoy running, Liz suggests alternatives that still fit into a 10-minute window: "You might want to try yoga in the morning, dancing to music, or hiking with friends. Anything that you can start easily today, even just walking around the house while listening to music."

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

She Avoided Common Weight Loss Pitfalls

Woman exercising with a kettlebell weight, low-section crop​Lift Heavy WeightsShutterstock

According to Liz, weight loss failures typically fall into two extreme approaches. "Number one, avoiding any change in routine while expecting results," she says. The second mistake is "going all in too quickly" with dramatic diet restrictions and intense workout schedules. The solution? Introduce tiny changes first and see if you can naturally integrate them without emotional resistance.

She Prioritized Routine Over Motivation

Caucasian Young Pregnant woman Tummy belly summer green dress touching stomach field expecting a baby relaxing outside nature park lake rural Beautiful magic 8 months enjoying life glasses hat​Gina Knows the Belly “Hang” Well After 7 KidsShutterstock

While a momentary spark might get you started, sustainable habits keep you going. "There was one incident that really motivated me to start tackling my belly fat," Liz shares, recounting an awkward encounter where someone mistakenly thought she was pregnant. Though this pushed her to start a strict diet, the results didn't last. The turning point came when she found an approachable routine she could realistically maintain.

She Wrote Everything Down

Hand writing in journal with coffee mug​De-StressShutterstock

Make your plans concrete by putting them on paper. "When you're writing down your meal plan based on joy distribution, try planning out your day or your ideal week," Liz suggests. Schedule activities that burn calories and strength exercises you can realistically incorporate, even if it's just 5-10 minutes daily. "You're far more likely to stick with them if you write them down and they're visible," she adds, recommending keeping your plan somewhere you'll see it regularly.

She Embraced a Mindset Shift

Cheerful diverse young girls sitting together in sports studio before starts training giving high five feel happy and healthy, close up focus on hands. Respect and trust, celebration and amity conceptShutterstock

Beyond diet and exercise, success comes from changing how you view your health journey. "Scientific research shows that people who try to lose weight for health-related reasons are more likely to succeed in the long term than those who are motivated primarily by appearance," Liz points out. Approach your habits as investments in your long-term health and ability to enjoy quality time with loved ones, not just as means to look thinner. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

LOS ANGELES - FEB 10:  Charlotte Le Bon at the White Lotus Season 3 Premiere at Paramount Studios on February 10, 2025 in Los Angeles, CA
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Charlotte Le Bon is undoubtedly one of the breakout stars of The White Lotus. The model-turned-actress, who was a last-minute cast replacement, has stolen a number of scenes not only for her superior acting skills but also for her strong and svelte body that looks great in every bathing suit she wears. How does the 38-year-old maintain her body and mind? Body Network has the skinny on all of her health and wellness hacks.

She Was Told She Was “Too Short and Too Fat” to Model

Charlotte, who got her start in the modeling world, told "C à vous" on France 5, that she faced a lot of criticism from the ages of 16 to 23 in the competitive industry. “I was too short and too fat,” she said. "It's also the only profession where it's legitimate to point out other people's physical flaws.”

RELATED:How White Lotus Star Michelle Monaghan Looks Flawless and Flat-Abbed at 49

Cold Water Plunge

VENICE, ITALY - AUGUST 29: Charlotte Le Bon attends the premiere of the movie 'First Man' and the opening gala during the 75th Venice Film Festival on August 29, 2018 in Venice, Italy.

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According to her Instagram feed, Charlotte understands the health benefits of cold plunging, which she regularly does in freezing cold lakes. Limited research supports the benefits of cold plunges, which may include easing sore muscles, bringing body temperature down, increasing focus, improving sleep, and decreasing inflammation, per the Cleveland Clinic. However, a 2021 study found that cold water immersion therapy promotes post-sport recovery.

RELATED: White Lotus Star Leslie Bibb Reveals Her Diet and Fitness Secrets at 50

Baths

Charlotte also takes lots of baths. “Clay locks on sixties tiles,” she captioned an image of herself soaking with a face mask on. How can baths do your body and mind good? They have been linked to better sleep and even found helpful to minimize anxiety and depression. One recent study even found that they may even boast cardiovascular benefits. According to Loughborough University research published in the journal Temperature, relaxing in a hot bath can burn as many calories as a 30-minute walk, about 140 calories.

Skincare

CANNES, FRANCE- MAY 18: Charlotte Le Bon attends the 'Inside Out' photo-call during the 68th Cannes Film Festival on May 18, 2015 in Cannes, France.

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Charlotte told Violet Grey that she prioritizes self-care in the form of her skin. “Skincare is really important, for sure. I’m obsessed with my skin. It’s almost bad. I get crazy when I get a pimple. It’s not about what I eat, because it really doesn’t matter for me. It’s the products I use,” she said. “I see a woman in Paris who makes all of her own products. She comes from Morocco and works with essential oils. And at the same time she does facials and stuff like that. I wash my face with black soap once a day, and then I just apply a cream she does for me. And I don’t use makeup.”

RELATED: How Carrie Coon Got Her White Lotus Body at 44

Hiking

CANNES, FRANCE. May 14, 2018: Charlotte Le Bon at the gala screening for "BLACKKKLANSMAN" at the 71st Festival de Cannes

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Charlotte spends a lot of time outdoors and enjoys hiking. Here she is in Iceland. “Climbing falls,” she captioned the Instagram post. According to the National Parks Service, the physical benefits of hiking include:

  • Building stronger muscles and bones
  • Improving your sense of balance
  • Improving your heart health
  • Decreasing the risk of some respiratory issues

And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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In today's fast-paced world, most of us struggle to find balance between doing and resting. We're constantly on the go, rarely taking time to truly recover from our daily demands. As someone who has spent 20 years coaching professional athletes, everyday runners, pre- and post-natal women, and office workers, I've seen firsthand how transformative intentional rest can be. The strategies that help elite athletes recover can work for you too—improving your sleep, reducing stress, and boosting your overall wellbeing. Join me in creating a rest practice that fits your lifestyle and helps you reclaim your energy.

Why Rest Matters

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Copyright Erin Taylor

There is so much science affirming the importance of rest, the benefits of which are vast and undeniable. Rest and recovery support you to:

  • Decrease stress and tension
  • Absorb the benefits and gains of your efforts
  • Manage and solve physical pain
  • Increase your attentional capacity
  • Promote mental stability
  • Boost your immune system
  • Improve the quality of your sleep.

And so much more!

Strategy 1: Train Your Rest Like a Muscle

If you value your well-being and longevity, you have to activate and strengthen rest and recovery, on purpose, just as you would train a muscle. Our bodies are engineered for balance — this is as true for balancing work and rest as it is for balancing strength and flexibility. And yet we live in a world that asks us to do too much, all the time, leaving little to no time to integrate or absorb all of our efforts and happenings.

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

Strategy 2: Build a Restorative Mindset

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Copyright Erin Taylor

Understanding rest is step one. This is all about cultivating a restorative mindset and becoming more receptive to rest, and in doing so answering the question, Why should you rest and recover? Acknowledge that rest is important — Recovery is just as important as everything else you do. It's not automatic — it's a skill that needs developing with practice.

Strategy 3: Use Your Own Attention as a Tool

Recovery is readily available — you don't need any fancy tools or gadgets or a lot of time. Rather, your own attention holds the greatest power to restore you in the moments when you need rest the most. In today's world, we habitually do things so hard and fast, and at such high volume, that many of us find it difficult to access a slower gear. But it's not that we can't do it, we're just out of practice.

Strategy 4: Practice Mental and Physical Recovery

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As you continue to develop your restorative mindset, you'll fine-tune your ability to recognize when it's time to stop working and to start resting. Once you stop, what should you do? This is when it's time to activate real recovery with contextual practice in order to connect the dots of how to make rest work for you. I recommend integrating both mental focus and physical relaxation to create entry points to rest and to support yourself to recover in a more meaningful way.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Strategy 5: Make Recovery Fit Your Schedule

If your practice doesn't fit in your real life, it won't work! Recovery is a unique and personal practice — there's no universal prescription that best serves all of us. Consider the practicalities of actually resting and know that you can recover in the time that you do have, whether it's 5, 20, or 60 minutes. Even brief recharges add up to more ease and better energy.

Strategy 6: Build the Recovery Habit

As you develop your restorative skill set, it's your practice — attention and reps — that is the real game changer. Consistent practice is what will increase your ability to use rest to full advantage and to become more fluent in recovery. Rather than skipping recovery because you're time-poor, remember that anything is better than nothing, and the more you practice rest, the more adept you become at recovering efficiently and effectively.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Strategy 7: Start Right Where You Are

Get out of your own way — rest now. So often we defeat ourselves before we've even started. Don't underestimate the power the briefest, simplest gestures hold to restore you in the moments when you truly need rest the most. Move, Rest, Recover is full of practical tools and inspiration to catch your breath, right where you are.

About the author:

Erin Taylor is an international recovery expert, writer, and yoga teacher. For 20 years, she has coached professional athletes, everyday runners, pre- and post-natal women, office workers, and anyone looking to integrate practices that improve well-being and longevity. She is the creator of Balance Practice, a platform that offers practical tools to inspire and support mental and physical balance in all aspects of life. Erin is also the founder of Athletes for Yoga, the only athlete-led, on-demand video platform and app that puts yoga into the context of sport and well-being goals, and the author of books including Move, Rest, Recover and Work IN.