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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 Shows Off Abs in “Full Body Burn” Workout Video

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

Leah Groth
By Leah GrothJun 27, 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 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_Lupton5
_brittanylupton/Instagram
Leah Groth
By Leah GrothJun 27, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Fitness & Workouts

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.

proteinworkout routines

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Fitness & Workouts

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

Brittany_Lupton5
_brittanylupton/Instagram
Leah Groth
By Leah GrothJun 27, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

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.

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.
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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

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

Lisa_Jean_Lanceford4
lisafiittworkouts/Instagram
Leah Groth
By Leah GrothAug 03, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

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

Here Is Her Ab Workout

In the video, she demonstrates the following exercises:

  • Kneeling cable crunch

    10-12 reps, 3-4 sets

  • Roman chair oblique knee raises

    12-16 reps, 3-4 sets

  • Alternating knee tuck double crunch

    12-16 reps, 3-4 sets

  • Cross crawls

    20-24 reps, 3-4 sets

  • Low to high cable woodchips

    10-12 reps, 3-4 sets each side

Intuitive Eating

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

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

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

Here Is How She “Builds” Healthy Meals

Lisa_Jean_Lanceford2lisafiitt/Instagram

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

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

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

No Diets

Lisa_Jean_Lanceford1lisafiitt/Instagram

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

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

Walking in the Morning

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

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

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

Fitness & Workouts

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

Adelina_Jordan_lina_fit1
Copyright lina_fit/Instagram
Leah Groth
By Leah GrothJan 07, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

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

She Trains Abs 2 to 3 Times a Week

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

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

Here Are the Exercises She Does

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

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

She Also Pays Attention to Her Diet

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

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

And, She Lifts Weights

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

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

She Uses Resistance

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

She Does Cardio

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

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

And, She Is Patient

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

Fitness & Workouts

Lauren Drain Kagan Shows Off Shredded Abs and Reveals Her Hip Exercises

Lauren_Drain_Kagan_laurendrainfit1
laurendrainfit/Instagram
Leah Groth
By Leah GrothMar 26, 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 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.

Nutrition & Diet

She Lost 10% Body Fat by Walking—After Fixing These 10 Common Mistakes

Chalene Johnson chalenejohnson
Copyright chalenejohnson/Instagram
Christopher Roback
By Christopher RobackApr 28, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

After decades of creating high-intensity workout programs and selling millions of exercise DVDs, Chalene Johnson decided to give her body and mind a break. At 55 years young, with nearly 30 years in the health industry and almost 900,000 Instagram followers, Chalene made a dramatic change to her fitness routine last year. "In the last year, I switched up my cardio routine to just walking, which helped me to lose 10 pounds and 10% body fat," she reveals. The mental and physical benefits were so profound that her husband jokes she thinks she invented walking. These are the exact mistakes Chalene fixed to transform her body through walking—and how you can do the same.

Not Walking Nearly Enough

Most Americans only walk between 4,000-6,000 steps daily—what Chalene calls "inactivity." "Whatever it is you're doing right now, I would suggest that you try to increase that," she advises her followers. For weight loss, Chalene recommends increasing your daily steps by 5,000, which equals about an hour of walking for most people. The beauty of walking is flexibility: "That's the greatest thing about walking is it doesn't have to be all continuous," she explains, noting how she and her husband break up their walks throughout the day.

Walking Too Slowly

Your body quickly adapts to any exercise routine and begins burning fewer calories. "Once something is no longer challenging for us, our bodies adapt, and that's when they stop burning as many calories," Chalene explains. She discovered this principle during scientific testing of her Turbo Jam workout. Despite being the hardest worker in the room, she burned the fewest calories because her body had completely adapted to the routine. The solution? "You can do it by walking faster, by adding a weighted vest," or by finding challenging terrain like hills or hiking trails.

Ignoring Your Diet

While walking is fantastic for health, nutrition remains crucial for weight loss. "The most important piece is your nutrition," Chalene emphasizes. Though she doesn't obsess over counting calories anymore, she focuses on creating a slight energy deficit with quality foods. Chalene specifically recommends that "women over 40" increase "protein and fiber and water intake." These adjustments make a tremendous difference in weight management, especially when combined with consistent walking.

Skipping Strength Training

Walking alone isn't enough—muscle is key to transformation. "I don't even think of walking as my workout. I think of it as like my life force," Chalene says. While walking brings her joy and consistency, she maintains regular strength training because "muscle is the secret to your weight loss. It's the secret to your metabolism. It is the secret to your longevity." Chalene warns against becoming "skinny fat"—being small but unhealthy due to high body fat percentage—and instead advocates for building muscle to naturally balance hormones and control hunger.

Missing Opportunities for Extra Steps

Every step counts toward your daily energy expenditure. "All of it is energy out," Chalene points out. She found creative ways to accumulate more steps—replacing phone scrolling time with walking in place adds "an extra 500, sometimes an extra thousand calories a day." Small changes add up significantly: "The average person clocks between 200 and 300 steps in just three to five minutes." Chalene suggests parking farther from store entrances and taking stairs instead of elevators. She's had "so many people reach out and say, 'Chalene, I've lost 15 pounds just because I bought a walking pad and I put it in my living room.'"

Not Tracking Your Progress

Chalene made this mistake herself—assuming she was getting plenty of steps until she actually started tracking them. "What we track, what we are monitoring, we can improve," she explains. Research shows "the group that was tracking their step count was almost 60% more active" than those tracking only exercise minutes. Chalene sets progressive goals, starting with just increasing by "three to 500 steps per day." Her current goal is "19,000 steps a day," and tracking keeps her accountable and motivated.

Sticking to the Same Walking Routine

Our bodies constantly try to conserve energy and will burn fewer calories when they adapt to a routine. "The easiest way to kind of trick your body is to change up your routine," Chalene advises. She alternates between treadmill walking, outdoor walks, and different terrains. "If you're always walking in a treadmill, change it up. Get outside and walk," she suggests. Adding a weighted vest (called "rucking" from military terminology) is another excellent way to increase intensity. Even simply "walking in a new place" keeps mind and body engaged.

Expecting Overnight Results

Sustainable weight loss through walking requires patience and consistency. Chalene's physical transformation took months of dedicated effort. "It's a combination of knowing how much is coming in and making sure a lot more is going out," she reminds people frustrated by slow progress. The benefits extend beyond weight loss—improved mental clarity, better sleep, and reduced stress appear before significant scale changes. Consistency is key to seeing the transformative effects Chalene experienced.

Walking Without Purpose

Chalene structures different walks throughout her day with specific intentions. Her morning walk is "30 to 40 minutes" at "a moderate pace." During work hours, she walks "very slow" on a treadmill desk while handling emails. Before strength training, she does "30 minutes of intense walking" in "zone two, sometimes pushing it into zone three." In the evening, she and her husband take a "30 minute lower intensity walk after dinner" which "helps us to digest our food. It also has helped us to not overeat for dinner." Each walk serves a different purpose in her overall health strategy.

Forgetting Walking Should Be Enjoyable

Unlike high-intensity workouts that required her to "psych myself up," Chalene is "always in the mood to walk." The sustainability factor is why walking succeeded where other exercise routines eventually failed. "It's just, it's helped me to deepen so many of my relationships" through conversations that would be impossible during intense exercise. She values getting "outside every single day" when previously "there were probably weeks where I didn't get outside at all." The enjoyment factor explains why walking has become her consistent daily habit for both physical and mental wellbeing.

Chalene's Exact Daily Walking Schedule

Here's precisely how Chalene structures her walking routine:

  • Morning: "30-40 minute" moderate pace walk followed by stretching
  • During work: Slow walking on a treadmill desk while checking emails
  • Pre-strength training: "30 minutes of intense walking" (zone 2-3)
  • Evening: "30 minute lower intensity walk after dinner" to aid digestion
This routine combines different intensities, environments, and purposes to maximize both the physical and mental benefits of walking. By fixing these common mistakes and embracing walking as a lifestyle rather than just exercise, Chalene transformed her body and mind in ways decades of high-intensity workouts never achieved. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Nutrition & Diet

6 High-Protein Meals That Keep This Dietitian Full

Kayla Farrell RDN freshcommunications
Copyright freshcommunications/Instagram
Leah Suzanne
By Leah SuzanneApr 28, 2025
Leah Suzanne
Freelance Writer/Editor
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✓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.

Are you looking for some new, nutritious meal ideas? Kayla Farrell is a Registered Dietitian and Senior Account Executive at FRESH Communications. We recently asked her about the go-to high-protein meals that help her stay full for hours. She reveals two breakfasts, lunches, and dinners that she eats on repeat to keep herself satiated.

Breakfast: Overnight Oats

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“Overnight oats are an easy way to add more whole grains and protein to your day. Make a batch at the beginning of the week and enjoy for quick breakfasts and snacks,” says Farrell. “Add protein and fiber-rich foods like nut butter, flaxseed, chia seeds, milk of choice or protein powder to the overnight oats to stay fuller for longer and meet protein needs. Add additional toppings, like almonds and blueberries, once ready to eat.”

Breakfast: Sourdough Toast

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Sourdough toast is another easy and customizable breakfast that's full of protein. “Sourdough bread has around 8 g protein per slice. On the sweeter side, pair with your favorite nut butter, fresh berries, chia seeds and a light drizzle of honey. For a savory breakfast , add mashed avocado and two scrambled eggs with a dash of hot sauce,” says Farrell.

Lunch: Poke Bowls

Hawaiian tuna poke bowl with seaweed, avocado, red cabbage, radishes and black sesame seeds

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She also enjoys poke bowls, which are “easy to make by marinating cubed fish of choice in vinegar or citrus dressing” and served chilled (More on how to prepare an easy poke here). “As a registered dietitian, I recommend sushi-grade Chilean salmon because it's low in mercury and is full of omega-3 fatty acids. Add edamame for an extra kick of protein!” she says.

Lunch: Roasted Chickpea Bowl

Traditional Indian cuisine. Roasted spicy chickpeas with lime and rosemary on rustic wooden background. Copyspace, top view.​Roasted ChickpeasShutterstock

“A roasted chickpea bowl is a plant-powered lunch that is full of protein,” Farrell says. “Quinoa and chickpeas provide a hearty base and a solid protein punch, plus fiber to stay full. To boost the protein even more, try tossing in a hard-boiled egg, a sprinkle of hemp seeds, or a drizzle of Greek yogurt-based dressing.”

Dinner: Grilled Salmon

A close-up shot of a grilled salmon fillet on a hot BBQ grill. The fish is seasoned and cooked to perfection, with a crispy skin and juicy flesh. For your background business, poster, wallpaper​Lean ProteinShutterstock

Grilled salmon with spinach and brown rice is full of healthy omega-3 fats, “the brain-boosting nutrient found in salmon that makes this a top protein choice,” she says. “Fish have varying amounts of omega-3 fats. As a registered dietitian, I recommend salmon from Chilebecause it's particularly high in omega-3s than other types of fish and is low in mercury.”

Dinner: Stir Fry

Stir fry chicken, sweet peppers and green beans. Top view

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A simple stir-fry can be a go-to solution for getting a quick, flavorful dinner on the table with minimal fuss. “Start by choosing a protein, like chicken or tofu, then toss in a colorful mix of veggies like bell peppers, onions, broccoli, or snap peas. Add a splash of soy or teriyaki sauce and sesame seeds for a flavor boost. If you're in a pinch and don't want to order takeout stir-fry, try Kevin's Natural Foods Stir-Fry Kits that include all the ingredients needed and are ready in less than 10 minutes,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

Stephanie Snow stephsnow np
10 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It
Copyright stephsnow np/Instagram
Christopher Roback
By Christopher RobackApr 28, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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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.

Many of us have struggled with weight loss journeys that feel like an endless cycle of hope and disappointment. Stephanie Snow is a Weight Loss Provider, Nurse Practitioner, and Obesity Medicine specialist who has walked this path herself, using GLP-1 medications as part of her own weight loss journey. In her recent social media posts, she shares insights from both her professional expertise and personal experience. "I've been on this journey too, so I know it's not easy. As a nurse practitioner and a GLP-1 user, here are five things I wish I could tell my past self," she writes. Read on to discover what this medical professional learned firsthand about these revolutionary medications.

The Pre-Medication Mindset

Even healthcare providers get nervous about starting new treatments. "Yep. Even as a nurse practitioner, I was nervous to start a GLP-1," Stephanie admits in her post. She worried about the side effects, giving herself injections, and whether this would just be another temporary solution. Stephanie explains that her biggest concern wasn't just losing weight—it was creating sustainable change in her life.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Making a Commitment Beyond the Medication

When starting her GLP-1 journey, Stephanie made a crucial decision: "If I was going to use this tool, I was going to do the work alongside it," she shares. This meant learning proper nutrition beyond just eating less, beginning strength training despite initial discomfort, and maintaining consistency even when progress slowed. Stephanie emphasizes that success with GLP-1s isn't about perfection—it's about commitment to the process.

The Surprising Fullness Factor

Woman Refusing to Eat her Meal Feeling Full. Customer sending the dish back unhappy with the serving​Skipping MealsShutterstock

One of the most unexpected aspects of GLP-1 medications is how they affect your appetite. "One of the biggest surprises of GLP-1s is how quickly you'll feel full. It's almost like your body hits a 'stop' button," says Stephanie. This dramatic change in hunger cues requires an adjustment period. Stephanie suggests trusting your body's new signals and learning to recognize when you're genuinely satisfied—which often happens much sooner than you'd expect.

Hydration Is Non-Negotiable

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.​Not HydratingShutterstock

Water becomes exceptionally important when taking GLP-1 medications. "Staying hydrated is crucial on GLP-1s," Stephanie advises. Proper hydration helps manage common side effects like nausea and supports digestion as your body adapts to eating smaller portions. Stephanie recommends carrying water everywhere and making consistent hydration a top priority throughout your day.

RELATED:20 Possible Ozempic Side Effects

Protein: Your Body's Best Support

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As your caloric intake decreases, the quality of what you eat becomes even more critical. "Protein is your new best friend," Stephanie explains. High-protein meals and snacks help maintain energy levels, preserve muscle mass during weight loss, and create lasting feelings of fullness between meals. Stephanie suggests focusing on incorporating protein into every meal to support your body during this transition.

Embracing Imperfect Progress

Young happy beautiful woman looking in the mirror satisfied with the results of her training.5 Ways to Look Better in BedShutterstock

The weight loss journey with GLP-1s isn't always smooth. "Some days you'll feel amazing, and other days might feel like a struggle. That's completely normal," Stephanie reassures. Progress rarely follows a perfect linear path, and acknowledging this reality helps build resilience. Stephanie encourages patients to practice self-compassion during challenging days rather than viewing setbacks as failures.

The Power of Patience

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named \u201cozempic\u201d, is a diabetes medicine to improve blood sugar​And Now, Some Are Recommending MicrodosingShutterstock

While GLP-1 medications have shown impressive results for many users, they're not an overnight solution. "GLP-1s work, but they're not magic!" Stephanie emphasizes. Sustainable weight loss requires time, consistency, and realistic expectations. Stephanie reminds us that the most successful outcomes come from viewing these medications as tools within a broader lifestyle change rather than quick fixes.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Finding Your Support System

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Starting a GLP-1 medication can feel overwhelming, especially when managing side effects or adjusting to new eating patterns. "If you're feeling nervous too, I see you. Even the pros get nervous. You're not alone," says Stephanie. She highlights the importance of finding healthcare providers who understand GLP-1 medications and connecting with others on similar journeys for emotional support and practical advice. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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