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Fitness Expert Gabby Dawn Allen’s Secrets to Getting in Shape

Here is the formula to her hot body.

Leah Groth
By Leah GrothJul 13, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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gabbydawnallen/Instagram
Leah Groth
By Leah GrothJul 13, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Fitness & Workouts

Gabby Dawn Allen is a fitness influencer with over one million followers on Instagram. Her mission? “To make fitness fun” – and efficient. In a new social media post she reveals the ultimate secret to her insanely fit figure – and it might surprise you. In the Instagram post she flaunts her six-pack, before revealing her hack. Here is everything you need to know about her secret weapon.

Doing “Endless Cardio” Won’t Get You “Shredded”

Gabby explains that doing “endless cardio in the hope to get ‘shredded’ and hoping for your abs to appear, you are living in 2020!!!” She adds that during that time “all we had access to was at home live workouts with tins of beans and bottles of wines to offer any resistance.”

She Suggests Gym Workouts

Gabby_Dawn_Allen_gabbydawnallen1gabbydawnallen/Instagram

“Good times huh! I loved teaching the daily lives but we have moved onwards and upwards so get with it! Gym workouts or heavy at home workouts hit different!” she continues.

Related: I Stopped Doing These 3 Things and Lost 40 Pounds

Her Body Is the Result of Strength Training

Gabby_Dawn_Allen_gabbydawnallen3gabbydawnallen/Instagram

Gabby reveals that lifting weights is key. “Strength training is what has given me the body I have today- a strong body, a versatile body, a healthy body and a body I am confident in,” she reveals.

Resistance Training, Nutrition, and Cardio Are Key

Gabby_Dawn_Allen8gabbydawnallen/Instagram

She adds that “a resistance training programme, consistent good nutrition and enjoying cardio alongside is what is going to get you the results you dream of. Fat loss, weight gain, muscle gain, tone up, lean up, shape and sculpt - you name it, it is ACHIEVABLE.”

She Calls This “Hybrid Training”

Gabby_Dawn_Allen10gabbydawnallen/Instagram

Her favorite approach? “Hybrid training,” she adds, “as it’s so universal. Everybody can follow a a structured plan and use cardio as a tool to stay athletically competent and of course burn calories if you want to!”

Related: I’m a Fitness Trainer and These Are the Simple Habits Responsible for My Six-Pack

She Also Stresses the Importance of Consistency

Gabby_Dawn_Allen9gabbydawnallen/Instagram

There is a form of cardio everybody can do- running, bike, stepper or my classes,” she continues. “It’s all about CONSISTENCY. We build sustainable routines and bring enjoyment to exercise- which is half the battle anyway.”

💪🔥Body Booster: Most fitness experts agree that a combination of cardio, strength training, and healthy eating is the most efficient way to lose weight and build muscle.

cardio

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Fitness & Workouts

Fitness Expert Gabby Dawn Allen’s Secrets to Getting in Shape

Gabby_Dawn_Allen12
gabbydawnallen/Instagram
Leah Groth
By Leah GrothJul 13, 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
✓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.

Gabby Dawn Allen is a fitness influencer with over one million followers on Instagram. Her mission? “To make fitness fun” – and efficient. In a new social media post she reveals the ultimate secret to her insanely fit figure – and it might surprise you. In the Instagram post she flaunts her six-pack, before revealing her hack. Here is everything you need to know about her secret weapon.

Doing “Endless Cardio” Won’t Get You “Shredded”

Gabby explains that doing “endless cardio in the hope to get ‘shredded’ and hoping for your abs to appear, you are living in 2020!!!” She adds that during that time “all we had access to was at home live workouts with tins of beans and bottles of wines to offer any resistance.”

She Suggests Gym Workouts

Gabby_Dawn_Allen_gabbydawnallen1gabbydawnallen/Instagram

“Good times huh! I loved teaching the daily lives but we have moved onwards and upwards so get with it! Gym workouts or heavy at home workouts hit different!” she continues.

Related: I Stopped Doing These 3 Things and Lost 40 Pounds

Her Body Is the Result of Strength Training

Gabby_Dawn_Allen_gabbydawnallen3gabbydawnallen/Instagram

Gabby reveals that lifting weights is key. “Strength training is what has given me the body I have today- a strong body, a versatile body, a healthy body and a body I am confident in,” she reveals.

Resistance Training, Nutrition, and Cardio Are Key

Gabby_Dawn_Allen8gabbydawnallen/Instagram

She adds that “a resistance training programme, consistent good nutrition and enjoying cardio alongside is what is going to get you the results you dream of. Fat loss, weight gain, muscle gain, tone up, lean up, shape and sculpt - you name it, it is ACHIEVABLE.”

She Calls This “Hybrid Training”

Gabby_Dawn_Allen10gabbydawnallen/Instagram

Her favorite approach? “Hybrid training,” she adds, “as it’s so universal. Everybody can follow a a structured plan and use cardio as a tool to stay athletically competent and of course burn calories if you want to!”

Related: I’m a Fitness Trainer and These Are the Simple Habits Responsible for My Six-Pack

She Also Stresses the Importance of Consistency

Gabby_Dawn_Allen9gabbydawnallen/Instagram

There is a form of cardio everybody can do- running, bike, stepper or my classes,” she continues. “It’s all about CONSISTENCY. We build sustainable routines and bring enjoyment to exercise- which is half the battle anyway.”

💪🔥Body Booster: Most fitness experts agree that a combination of cardio, strength training, and healthy eating is the most efficient way to lose weight and build muscle.

Fitness & Workouts

Fitness Guru Whitney Simmons Reveals 6 Secrets to Her Flat Belly

Whitney_Simmons
whitneyysimmons/Instagram
Leah Groth
By Leah GrothJun 15, 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.

Whitney Simmons is flaunting her flat tummy while trying to motivate her followers. In a new social media post the fitness influencer flaunts her washboard abs in a sports bra and workout pants prior to a workout. “LEGS GET IT 🌶️💥🍓✨❤️‍🔥 GLUTE focused leg day today,” she captioned the series of Instagram snaps, revealing her booty workout. What exercises does she do to keep her booty fit – and what are the other lifestyle habits responsible for her amazing figure? The Body Network has all the details.

Weight Training

“I love weight training. Weight training is my go-to. I feel so strong and powerful [when I do it!]” she told Life & Style. She previously did mostly cardio to stay as “skinny and small as possible.” However, lifting weights was a game-changer. “When I discovered weight training, that’s when my entire transformation began, not only for my mental health but obviously my physical as well. My life has changed so much. I just want to be strong! Like nothing makes me feel more empowered than taking an hour to myself every day in the gym, chucking weights around, and taking that time for myself. You leave the gym on this rush, you just feel so good after a session like that!”

She Plans Her Sessions

Whitney_Simmons2whitneyysimmons/Instagram

“Always go into the gym with a plan,” she suggested. “There are so many free workouts online. I provide a new workout every single day, and there are so many women pushing so many amazing workouts online. Go into the gym with a plan, and start with something that’s dumbbell only.”

Related: What to Eat in a Day for Fat Loss, Says Fitness Coach Who Lost 30 Pounds in 3 Months

90% Healthy Diet

Whitney_Simmons4whitneyysimmons/Instagram

“I’m all about living a healthy lifestyle, so I believe if you eat 90% healthy in the day, it’s okay to have a chocolate chip cookie at the end of the day,” she said. “You’ve got to have that balance, otherwise you’re just going to go crazy. The mental health is what started my entire fitness journey, and if I ate just protein shakes all day everyday I would lose my mind. It’s all about balance. It’s okay to treat yourself — you have to!” says Whitney.

Breakfast

Whitney_Simmons3whitneyysimmons/Instagram

Whitney is a breakfast person. “I love starting my morning with oatmeal, it’s a good source of complex carbs in the morning to give me that energy that I need, especially before the gym,” she told Life & Style. She will also add protein, like scrambled eggs.

Smoothies

“I love to make a smoothie at home, where you can’t even taste the protein because there’s so much fruit and amazing antioxidants,” Whitney told Life & Style. “I just toss in spinach and fruit and pop in one scoop of protein.”

Related: The Rosenberg Sisters Show Off Flat Tummies During “Full Body Burn” Workout

Glute Workout

Whitney_Simmons6whitneyysimmons/Instagram

Here is Whitney’s glute workout:

1️⃣ 4x8 barbell RDL

2️⃣ 3x10 KAS glute bridge

3️⃣ 3x8 bulgarian split squat

4️⃣ 3x10 glute dom back extension

💪🔥Body Booster: Even if getting “smaller” is your goal, opt for weight training over strictly cardio. It won’t get you “big” and is more sustainable for fat loss.

Fitness & Workouts

Kelsey Rose Flaunts Washboard Abs and Reveals 3 “Secret Sauce” Moves

Kelsey_Rose3
Copyright thekelseyrose_/Instagram
Leah Groth
By Leah GrothJan 03, 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.

A new year, a new you! Are you hoping to make 2025 the year you achieve all of your weight loss goals? “Start now,” encourages one fitness guru. Kelsey Rose is a fitness trainer who has hundreds of thousands of followers on social media. In one of her first posts of the year, she reveals “how to transform your body in 2025” by doing three simple things. “Re-Align in 2025 — let’s make this your best year Yet! And I’m here to help,” she writes.

Join Her Program

Before she goes into detail, she explains that if “you’re ready to feel your strongest, leanest, and most confident self,” you should consider joining her 7-Day Power Reset (Jan 6th) followed by an 8-week re-align program (Jan 13th). “We’re focusing on strength, Pilates, and nutrition to help you hit your goals. Here’s exactly how we’re making it happen step by step,” she writes in her post.

Mix Strength Training and Pilates

First, mix strength with Pilates workouts 3 to 5 times a week. “This combination is the secret sauce for building lean muscle while staying mobile and injury-free. Strength training helps you sculpt and tone, while Pilates improves flexibility and strengthens stabilizing muscles. Plus, incorporating daily deep core work will tighten your waistline, flatten your tummy, and give you that strong, balanced core we all love,” she says.

RELATED: This Coach Lost 100 Pounds Without Dieting by Focusing on These 4 Basic Rules

Then, Walk for 15 to 30 Minutes

“After every strength or Pilates session, set aside 15-30 minutes for walking,” she says. “This isn’t just about burning extra calories—it’s about keeping your body in fat-burning mode while improving recovery. Pair that with hitting 10k steps daily to keep your metabolism thriving and your energy high throughout the day. Small actions = BIG results.”

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

Nail Your Nutrition

And last but not least, focus on nutrition. “You can’t out-train a poor diet—so let’s focus on hitting 30g of protein per meal to fuel muscle recovery, support fat loss, and keep you full for longer. Minimize sugar intake to stop cravings in their tracks and prevent energy crashes. Remember: abs are made in the kitchen, and this step will truly set you apart,” she says.

Her Program Is Sustainable

“This January, our challenges will guide you every step of the way with tailored workouts, mindfulness routines, and recipes designed to make these habits sustainable and fun. Don’t wait to start—your future self will thank you! Xx,” she concludes.

RELATED: 4 Strength Moves to Transform Your Body in 30 Days, Says Expert

You Can Also Try Her 15-Minute Workout

In another post, she unveils her 15-minute walking workout. “This is your sign to STOP skipping your post-workout cardio and squeeze in a quick 15-minute treadmill workout for best results!!💦✨ It’s easy to feel like cardio needs to be a long, intense session to matter, but even a short burst after strength training can make a big impact,” she says.

It Helps Burn Fat, Increase Endurance, and Rev Metabolism

“By adding just 15 minutes on the treadmill, you can boost fat burn, increase endurance, and rev up your metabolism—all without draining yourself. Cardio is also a great way to wind down, reset, and give your body some extra love post-workout,” she says.

Here Is the 15 Minute Workout

“My Cheat Code Treadmill Series,” she says.

  1. 5 min steady walk at incline 8, speed 3.0—get the blood flowing!
  2. 5 min intervals: alternate 30-sec fast run (speed 6.0-8.0) + 30-sec walk (speed 3.0) to elevate your heart rate and maximize calorie burn
  3. 5 min cool down with incline 5, speed 3.0—ease into a steady pace and let your body relax.

RELATED: Build Lean Muscle Fast With These 9 Dietitian-Proven Protein Switches

Do It After Your Regular Workout

Do it after your regular workout, she recommends. “Just 15 minutes, and you’re done! Try it out as a finisher for your next workout and see how it feels to add this extra boost. Let’s make cardio simple and effective!” she says. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Fitness & Workouts

Becky Greenan Reveals 5 Exercises That “Hit Every Muscle in Your Upper Body” 

Becky_Greenan_built_by_becky5
built.by.becky/Instagram
Leah Groth
By Leah GrothAug 09, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

Having children and getting older is no excuse when it comes to fitness. Becky Greenan, a 37-year-old mother of two, is living, breathing proof that you can get into the best shape of your life after having kids. The fitness trainer and influencer has built up a following of nearly one million on Instagram, sharing effective, at-home workouts.

This week she dropped a new one that will change your body. “Upper & Core that will hit every muscle in your upper body with just 5 exercises,” she writes in the caption. Find out how to do the workout and see her amazing 10-year transformation on The Body Network.

Here Is the Workout

“I’m holding 10lbs and 5lbs,” she notes, suggesting 12 reps per exercise and 3 to 4 total sets.

  1. Lean backs with front raise
  2. Skull crusher with alt. leg raise
  3. Alt. curl into press
  4. Kneeling lateral raises
  5. Push up into superman

Her 10-year Transformation Is Shocking

Becky also shared a shocking transformation photo on Instagram this week, “ 27 years old vs 37 years old with 2 kids,” she wrote in the caption. “My transformation didn’t take me 10 years to see results. But my progress hasn’t been linear either - especially with 2 pregnancies.

Related: I Lost 75 Pounds While Jumping Rope and Push Ups

Be Consistent, She Says

Becky_Greenan_built_by_becky4built.by.becky/Instagram

What is one of the secrets behind her transformation? “One thing I’ve always been is CONSISTENT. I’ve always kept going and I’ve never given up on myself,” she says.

For Building Muscle, Lift Weights, Not Cardio

Becky_Greenan_built_by_becky3built.by.becky/Instagram

“If you want to change your body composition by getting lean and adding curves - LIFT WEIGHTS. If you want to build confidence - LIFT WEIGHTS. Cardio isn’t going to give you the shape you’re looking for,” she points out.

Her Workouts Can Be Done with Resistance Bands and Dumbbells

Becky_Greenan_built_by_becky6built.by.becky/Instagram

She adds that the majority of workouts on her fitness app only require resistance bands and dumbbells, and can be done at home. “YES it can be done and it’s what I’ve been doing for years,” she concludes.

Related: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Here Is What She Eats in a Day

Becky_Greenan_built_by_becky7built.by.becky/Instagram

As for diet, Becky consumes “2000ish calories and 120ish protein,” per day. “Full day of meals on a rest day for this 37 year old mama of 2. Each meal contains carbs, protein and fats. I did an estimate of my calories and protein intake for you all. I usually eat more on lifting days because I’m hungrier,” she writes in a post.

  1. 2 eggs, 2 egg whites and feta toast with butter

    400 calories / 25 protein

  2. Apple with peanut butter, protein shake

    450 calories / 35 protein

  3. Chicken thigh and leg, sweet potato and broccoli

    450 calories / 45 protein

  4. Bun with turkey, and orange

    350 calories / 15 grams protein

  5. Cucumber salad and cookies

    400 calories

💪🔥Body Booster: For a successful transformation, be consistent. Never give up on yourself and keep going.

Fitness & Workouts

6 Fat-Burning and Muscle-Toning Bodyweight Combos From Trainer Grace Albin

Strength in teamwork. Two young attractive female athletes exercise on the beach doing squats with a sunrise and ocean in the background. The focus is soft and dreamy.
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Leah Groth
By Leah GrothApr 17, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

Do you want to do a full body workout with just six exercises? Grace Albin is a fitness expert and influencer who shares diet and exercise tips and tricks with her hundreds of thousands of followers. In a new post, she reveals some combo moves that work multiple muscles at once.”Six fun, #bodyweight combos for fat-burning and muscle-toning,” she captioned the post. Here are the exercises – as well as a few other of her go-to fitness and diet tips.

Here Is the Workout

Grace_Albin_fitstylegrace1fitstylegrace/Instagram

“Do each combo 10-20 times, then move to the next combo. Rest one minute at the end of the round. 2-4 rounds total,” Grace instructs.

  • jump squat into triple-pulse squat.
  • twist squat with knee lift.
  • triple-pulse lunge into kick.
  • cross cross squat.
  • reverse lunge into plank.
  • floor tap lunge into knee lift.

Do Pilates and Strength Training

A young woman in sportswear does Pilates on a reformer, lifting her leg up.Side view.Pilates, a pilates reformer class.Healthy Lifestyle Concept.High quality photoShutterstock

Grace encourages “a fusion of Pilates technique with traditional fitness,” she told Naluda. “So we use dumbbells and resistance bands and do squats and curls. But always with the underlying philosophy of posture strength, elegant movement, and muscle lengthening.”

Why is Pilates a good workout? According to the Mayo Clinic there are lots of benefits to the workout, as it “strengthens the body's inner core while increasing its flexibility resulting in improved overall health.”

It can also promote longer, leaner muscles, injury prevention, relief from stress and back pain, enhanced athletic performance, and heightened mind-body awareness. And, the Mayo Clinic explains that 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

Stick to Workouts You Love

Grace_Albin1fitstylegrace/Instagram

What is the absolute best workout, according to Grace? One you will actually do. She recommends trying “a lot of different formats and you’ll find the one you love enough to stay motivated and keep going,” she told Naluda. “It might be something social and structured (and free) — like a running community training for a 10k that has each weekly jog planned out to the exact mile and meets at the same time every week. Or something flexible like joining a fancy studio that offers different modalities and allows you to toggle between yoga and boot camp. Keep experimenting and you’ll hit upon the fitness routine that matches your vibe and gets you coming back.”

RELATED:5 Exercises for Wrinkle Reduction

Snack on Protein and Fiber

Marinated,Grilled,Healthy,Chicken,Breasts,Cooked,On,A,Summer,BbqShutterstock

Grace snacks but keeps it healthy. “There are several bags of frozen edamame in my freezer at all times. It’s incredibly high in both protein and fiber. It’s quick and easy to fry or bake with a splash of olive oil, salt and pepper. You can also change the taste of it with any type of marinade or seasoning mix, so it never gets old,” she told Naluda.

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

Get Your Steps In

Grace_Albin2fitstylegrace/Instagram

Grace also recommends getting your steps in. How many should you aim for if you want to lose weight? According to a 2018 study published in the journal Obesity,walking 10,000 steps a day was linked to weight loss and weight management.

💪🔥Body Booster: If you don’t have a lot of time to work out, try doing combo moves to work multiple muscle groups at once.

Nutrition & Diet

5 Hidden Benefits of GLP-1 Weight Loss Meds

Dr. Meghan Garcia-Webb Weight Medicine with Dr. Meghan MD
Copyright Dr. Meghan Garcia-Webb/YouTube
Christopher Roback
By Christopher RobackApr 14, 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.

Most of us have heard about GLP-1 medications and their impressive weight loss results. But beyond shedding pounds, these drugs are delivering surprising benefits that many patients never expected. Dr. Meghan Garcia-Webb, a Boston-based physician who has guided hundreds through their weight loss journeys, shares the unexpected advantages she's witnessed firsthand. Discover these "bonus benefits" that might make your GLP-1 experience even more rewarding.

Diminished Interest in Alcohol

Many patients experience a surprising shift in their relationship with alcohol while on GLP-1 medications. Dr. Meghan notes that numerous individuals report their interest in drinking simply fades away. "Some people they're like, yeah, I just don't even want to drink anymore," she explains in her post. What was once an eight on their interest scale might drop to a three, taking up less mental space altogether. This change likely stems from how GLP-1 medications affect the brain's reward circuitry, making both food and alcohol less entertaining for many users.

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

Controlled Overeating Tendencies

Hungry overweight woman holding hamburger on wooden plate, Fried chicken and Pizza on table .Concept of binge eating disorder (BED).​Managing Binge Eating TendenciesShutterstock

For those who struggled with out-of-control eating patterns, GLP-1 medications offer welcome relief. Dr. Meghan points out that patients who previously might have been candidates for medications like Vyvanse to treat compulsive overeating often find significant improvement with GLP-1 treatments. "They might really notice that that's just less of an issue for them," she shares. While it's difficult to predict exactly who will experience this benefit, it represents a life-changing advantage for those who do.

Reduced Inflammatory Pain

Fitness, woman and elbow in pain, injury or sports accident of runner suffering in joint ache outdoors. Athletic female holding painful area of muscle, inflammation or broken bone in discomfort8 Anti-Inflammatory Foods Doctors Recommend for Joint PainShutterstock

Your body fat does more than store energy—it functions as its own hormone-producing organ that can trigger inflammation. "Adipose tissue or fatty tissue essentially functions as its own endocrine organ, and it can have quite an inflammatory effect if there is a lot of it," Dr. Meghan explains. As GLP-1 medications help reduce body fat, many patients experience a welcome decrease in chronic inflammatory pain. This improvement in quality of life goes far beyond the scale, offering relief that impacts daily functioning.

Protection Against Fatty Liver Disease

At doctors appointment physician shows to patient shape of liver with focus on hand with organ.Shutterstock

Recent research reveals GLP-1 medications may significantly reduce the progression from fatty liver disease to cirrhosis. Dr. Meghan emphasizes the importance of this finding: "That's huge because fatty liver disease can be a significant driver of cirrhosis or end-stage liver disease." With fatty liver disease affecting millions, this protective benefit represents a major advancement in preventing serious liver complications that could otherwise require transplantation.

RELATED:20 Possible Ozempic Side Effects

Improved Sleep Apnea Outcomes

Cpap machine, Woman using sleeping sleep apnea

Shutterstock

Sleep apnea sufferers have another reason to consider GLP-1 medications. "There was another study that came out about the effect of tirzepatide on people who had sleep apnea and how it really decreases the health burdens associated with that disease," Dr. Meghan shares. This improvement means better sleep quality, reduced cardiovascular risks, and enhanced daily energy levels for those struggling with this common but serious condition. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

Lose 15 Pounds by Summer with Trainer’s 6 Secret Tips

keith ozment fit coaching
Copyright keithozment_fitcoaching/Instagram
Leah Suzanne
By Leah SuzanneApr 14, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Swimsuit season is just around the corner. Do you have weight to lose before summer officially kicks off? If the answer is yes, one expert is revealing some of his secret weight loss tips. Keith Ozment is a fitness and weight loss coach who specializes in helping people over 30 “repair metabolism, build muscle & burn fat!” he writes in his Instagram bio. “If you want to lose 15 pounds by summer, keep it off, and most importantly, enjoy your life, here are 6 tips I use every day,” he writes.

Daily Walks

Do this: “Take a 20-30 min walk 6-7 days a week, or add 3,000 steps to your current daily average. (Every 10 minutes of walking = ~1,000 steps!)” he writes. “Set a timer while you are at work for every hour to go for a 5 min walk. I call these movement snacks!” Another idea? Purchase a walking pad for the office or home.

Prioritize Protein

You also need to amp up your protein intake. How much should you consume? “Aim for 1 gram of protein per pound of body weight or goal weight,” he says.

Make Smarter Restaurant Choices

Next, make smarter restaurant choices. “Most restaurants list the calories on the menu. Keep your meals under 700 calories and protein focused. Ask for club soda and fresh lime. It tastes like a sprite but zero calories!” he says.

Prep Overnight Oats

Next, meal prep your breakfast. “Prep a weeks worth of overnight oat bowls for breakfast. Combine - 5oz unsweetened almond milk or 2% fairlife Milk+ 1/2 cup oats + 1 scoop protein powder. Add in berries and or nut butter of choice. This bowl will come in between 400-500 calories and 35+ grams of protein!” he says.

Get More Sleep

Get a little more sleep. “Just adding 30-60 minutes more sleep can boost your metabolism like crazy!” he says. “Make it your goal to put down phone and grab a book to read about 30-60 minutes before you want to be asleep.”

Hydrate

His last tip? Hydrate. “Water isn’t just for hydration—it impacts weight loss, energy, and gym performance,” he writes. “I want you to keep 17oz of water by your bed and as soon as you wake up, go ahead and chug that 17oz. This will set the tone for the day and front load your water intake!” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Fitness & Workouts

Trainer Lost 15 Pounds in Perimenopause Using the 10-2-4 Fat Loss Method

Trish_Koeslag_liftwithtrish11
Trish Koeslag Pops the Lid on 2 “Dieting Myths” That Kept Her From Losing 15 Pounds
Copyright liftwithtrish/Instagram
Leah Suzanne
By Leah SuzanneApr 14, 2025
Leah Suzanne
Freelance Writer/Editor
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Are you entering into the perimenopause stage, and struggling to lose weight? One expert claims to have created a game-changing method to lose weight over 40. Trish Koeslag, the women’s nutrition and fitness coach, whose mission is to help women over 40 simplify macros and movement to lose weight, shares about it in a new social media post. “I lost 15 pounds in perimenopause & now swear by this method,” she says, revealing the 10-2-4 Fat Loss Method. “This is the exact method I used to lose weight and how I maintain my fat loss to stay lean year round.”

The 10: Walk 10,000 Steps Per Day

The 10? Walking. “I walk 10K steps per day. I do a one hour walk every morning (sometimes longer when I have time and need it, mentally). The rest of my steps are incremental throughout the day,” she says.

The 2: Get in 2 Cardio Sessions Per Week

She moves on to the two. “I get in 2 cardio sessions per week 45 minutes long per session in Zone 2. I like the elliptical the best but I’ll also do the stair master and spin bike. No, walking is not cardio for me. And no, my steps do not include any steps I get from cardio. This is what works for me AND I enjoy it,” she writes.

The 4: Strength Train 4 Days Per Week

Finally, the four. “I train 4 days per week (2 lower body and 2 upper body) following a training program that has me lifting heavier week over week. I focus on building muscle, not getting smaller,” she says.

Bonus Nutrition Habit

Nutrition is another key part of the equation. “I choose 90-95% whole foods, focusing on lean protein, lots of veggies and fruit and starchy carbs like rice, oats, potatoes. I also do not limit foods I love. I still drink red wine, eat chocolate, and pizza, all in moderation. I learned how to do this by tracking macros,” she says.

Science Supports 10,000 Steps Per Day

Science supports walking daily. A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management.

Strength Training Is Also Effective 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, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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