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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.

Dream Body in 30 Days! Plyometric & Paleo Plan With This Proven Workout and Meal Plan

Follow the two Ps: Plyo and Paleo.

​​jim Richard
By ​​jim RichardMay 22, 2024
​​jim Richard
Jim Richard is a CEO, Certified Personal Trainer, Fitness Blogger and online Wellness Coach at jimmyjrichard.com
See Full Bio
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 woman doing lunges exercises.
Shutterstock
​​jim Richard
By ​​jim RichardMay 22, 2024
​​jim Richard
Jim Richard is a CEO, Certified Personal Trainer, Fitness Blogger and online Wellness Coach at jimmyjrichard.com
See Full Bio
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

Want to achieve your dream body? My go-to suggestion for quickly reducing body fat, increasing muscularity and improving your overall feeling of wellness is a hybrid of Plyometric Training and a Paleolithic Diet. I know if which I speak: My experience in fitness spans over two decades, including a dedication of over a decade to CrossFit, five years deeply involved in HYROX, and participation in various obstacle races like Spartan and Nuclear, along with powerlifting, Olympic Lifting, and kickboxing. With extensive experience as a trainer, for the past five years, I have been providing elite fitness training strategies to specialist police units. And here's the plan that works for them and will work for you.

1. The Basics of Plyometric Training

Muscular,Athletic,Fit,Man,squats,fitness,workout,exerciseShutterstock

These are movements where you perform maximum effort over a quick duration. The exercises look simple but quickly exhaust you. Plyo exercises include: Jumping squats, jumping lunges, get-ups and explosive/clapping press-ups. The movements require rapid stretching and contracting of your muscles and as a result improve speed, strength and agility.

Plyo movements are great for improving your athletic ability, increasing coordination and improving your heart health. They predominantly target your fast twitch fibers for a boost in explosive strength.

Related: I’ve Tried Nearly Every Diet and This is the #1 Best for Weight Loss For Me

2. The Basics of a Paleo Diet

Raw,Tuna,Fillet,Dill,,Lemon,And,Cherry,Tomatoes,fish,food,proteinShutterstock

The main principle of a Paleo Diet is that it copies the way our ancient ancestors used to eat, focusing on whole, unprocessed foods. The main foods you eat are lean meats, fish, fruit (In small amounts due to the fructose), vegetables, nuts, and seeds. The foods you avoid are grains, dairy, and processed foods. Paleo is high in protein, which makes you feel full after eating and don’t suffer cravings for sugary food, caused by eating high-GI foods. The diet has many benefits including weight loss, improved blood pressure, improved cholesterol levels, and reduced inflammation. By cutting out processed foods, you’ll not only look better, you’ll feel much better and won’t suffer the highs and lows in energy spikes caused by sugary/processed food.

3. The 4-Week Plyo/Paleo Guide

,Girl,Jumping,,,Boxes,,Cross-training,Gym, box, jumpsShutterstock

Week 1

Plyometric Training

Start by introducing basic plyometric exercises into your routine. Exercises like squat jumps and box jumps three times a week. Start with two sets of 10 reps each and gradually increase as your body adapts. Always ensure you are fully warmed up before attempting Plyo movements.

Paleo Diet

Eat foods that are Paleo-compliant and those that are not, then start by swapping out all the processed foods in your home for whole foods including lean meats like chicken or fish. Add nuts and green leafy vegetables to your stable meals. Here's a sample list of Paleo foods:

Meats

  • Beef
  • Pork
  • Lamb
  • Chicken
  • Turkey
  • Duck
  • Veal

Fish and Seafood:

  • Salmon
  • Trout
  • Mackerel
  • Sardines
  • Shellfish (shrimp, crab, lobster)
  • Tuna
  • Cod
  • Haddock

Eggs:

  • Chicken
  • Duck
  • Quail

Vegetables:

  • Broccoli
  • Spinach
  • Kale
  • Brussels sprouts
  • Peppers
  • Onions
  • Carrots
  • Zucchini
  • Asparagus
  • Cauliflower

Fruits:

  • Apples
  • Oranges
  • Bananas
  • Berries (strawberries, blueberries, raspberries)
  • Melons
  • Peaches
  • Pears
  • Plums
  • Pineapple
  • Grapes

Nuts and Seeds:

  • Almonds
  • Walnuts
  • Macadamia nuts
  • Sunflower seeds
  • Pumpkin seeds
  • Chia seeds
  • Flaxseeds

Healthy Fats and Oils:

  • Olive oil
  • Coconut oil
  • Avocado oil
  • Ghee (clarified butter)

Tubers:

  • Sweet potatoes
  • Yams
  • Beets
  • Turnips

Others:

  • Avocado
  • Coconut (milk, cream, flour)
  • Olives
  • Herbal teas
  • Honey and maple syrup (in moderation)
  • Dark chocolate (70% or higher, in moderation)

Herbs and Spices:

  • Basil
  • Oregano
  • Thyme
  • Rosemary
  • Cinnamon
  • Turmeric
  • Garlic
  • Ginger

Week 2

Plyometric Training

Increase the reps of the Plyo exercises you are doing and try some of the harder movements such as tuck jumps and clapping press-ups. Aim to stick to three sessions per week.

Paleo Diet

Ensure you’ve removed all the processed, grains and dairy food. Look up Paleo recipes for ideas of meals and snacks.

Week 3

Plyometric Training

Start to mix multiple Plyo exercises into single sessions. Focus on your form and and safe landing to avoid injuries.

Paleo Diet

Plan your meals. Check you have the right macro amounts for your training goals. Establish which Paleo meals you like the most and create a routine of cooking the paleo meals you like.

Week 4

Plyometric Training

Continue to increase the rep range of each movement, focus on mastering 2-3 Plyo exercises per session. And continue eating Paleo.

Related: I Lost 20 Pounds With These 5 Hacks

4. Benefits of Combining Plyometric Training with the Paleo Diet

shutterstock 2325600713Shutterstock

Enhanced Weight Loss

Both plyometrics and the Paleo diet are effective for burning calories and reducing body fat.

Increased Muscle Strength and Tone

Plyometrics improve muscle strength, while the high protein content in the Paleo diet supports your muscle repair and growth.

Improved Cardio Health

Plyo exercises boost heart rate and improve heart health, aided by the Paleo diet's reduction in processed foods.

💪🔥Body Booster: By cutting out processed foods, you’ll not only look better, you’ll feel much better and won’t suffer the highs and lows in energy spikes.

Jim Richard is a Certified Personal Trainer, Fitness Blogger and online Wellness Coach at jimmyjrichard.com

proteincardioweight lossworkout routinesmeal planning

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Fitness & Workouts

Dream Body in 30 Days! Plyometric & Paleo Plan With This Proven Workout and Meal Plan

Fitness woman doing lunges exercises.
Shutterstock
​​jim Richard
By ​​jim RichardMay 22, 2024
​​jim Richard
Jim Richard is a CEO, Certified Personal Trainer, Fitness Blogger and online Wellness Coach at jimmyjrichard.com
See Full Bio
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.

Want to achieve your dream body? My go-to suggestion for quickly reducing body fat, increasing muscularity and improving your overall feeling of wellness is a hybrid of Plyometric Training and a Paleolithic Diet. I know if which I speak: My experience in fitness spans over two decades, including a dedication of over a decade to CrossFit, five years deeply involved in HYROX, and participation in various obstacle races like Spartan and Nuclear, along with powerlifting, Olympic Lifting, and kickboxing. With extensive experience as a trainer, for the past five years, I have been providing elite fitness training strategies to specialist police units. And here's the plan that works for them and will work for you.

1. The Basics of Plyometric Training

Muscular,Athletic,Fit,Man,squats,fitness,workout,exerciseShutterstock

These are movements where you perform maximum effort over a quick duration. The exercises look simple but quickly exhaust you. Plyo exercises include: Jumping squats, jumping lunges, get-ups and explosive/clapping press-ups. The movements require rapid stretching and contracting of your muscles and as a result improve speed, strength and agility.

Plyo movements are great for improving your athletic ability, increasing coordination and improving your heart health. They predominantly target your fast twitch fibers for a boost in explosive strength.

Related: I’ve Tried Nearly Every Diet and This is the #1 Best for Weight Loss For Me

2. The Basics of a Paleo Diet

Raw,Tuna,Fillet,Dill,,Lemon,And,Cherry,Tomatoes,fish,food,proteinShutterstock

The main principle of a Paleo Diet is that it copies the way our ancient ancestors used to eat, focusing on whole, unprocessed foods. The main foods you eat are lean meats, fish, fruit (In small amounts due to the fructose), vegetables, nuts, and seeds. The foods you avoid are grains, dairy, and processed foods. Paleo is high in protein, which makes you feel full after eating and don’t suffer cravings for sugary food, caused by eating high-GI foods. The diet has many benefits including weight loss, improved blood pressure, improved cholesterol levels, and reduced inflammation. By cutting out processed foods, you’ll not only look better, you’ll feel much better and won’t suffer the highs and lows in energy spikes caused by sugary/processed food.

3. The 4-Week Plyo/Paleo Guide

,Girl,Jumping,,,Boxes,,Cross-training,Gym, box, jumpsShutterstock

Week 1

Plyometric Training

Start by introducing basic plyometric exercises into your routine. Exercises like squat jumps and box jumps three times a week. Start with two sets of 10 reps each and gradually increase as your body adapts. Always ensure you are fully warmed up before attempting Plyo movements.

Paleo Diet

Eat foods that are Paleo-compliant and those that are not, then start by swapping out all the processed foods in your home for whole foods including lean meats like chicken or fish. Add nuts and green leafy vegetables to your stable meals. Here's a sample list of Paleo foods:

Meats

  • Beef
  • Pork
  • Lamb
  • Chicken
  • Turkey
  • Duck
  • Veal

Fish and Seafood:

  • Salmon
  • Trout
  • Mackerel
  • Sardines
  • Shellfish (shrimp, crab, lobster)
  • Tuna
  • Cod
  • Haddock

Eggs:

  • Chicken
  • Duck
  • Quail

Vegetables:

  • Broccoli
  • Spinach
  • Kale
  • Brussels sprouts
  • Peppers
  • Onions
  • Carrots
  • Zucchini
  • Asparagus
  • Cauliflower

Fruits:

  • Apples
  • Oranges
  • Bananas
  • Berries (strawberries, blueberries, raspberries)
  • Melons
  • Peaches
  • Pears
  • Plums
  • Pineapple
  • Grapes

Nuts and Seeds:

  • Almonds
  • Walnuts
  • Macadamia nuts
  • Sunflower seeds
  • Pumpkin seeds
  • Chia seeds
  • Flaxseeds

Healthy Fats and Oils:

  • Olive oil
  • Coconut oil
  • Avocado oil
  • Ghee (clarified butter)

Tubers:

  • Sweet potatoes
  • Yams
  • Beets
  • Turnips

Others:

  • Avocado
  • Coconut (milk, cream, flour)
  • Olives
  • Herbal teas
  • Honey and maple syrup (in moderation)
  • Dark chocolate (70% or higher, in moderation)

Herbs and Spices:

  • Basil
  • Oregano
  • Thyme
  • Rosemary
  • Cinnamon
  • Turmeric
  • Garlic
  • Ginger

Week 2

Plyometric Training

Increase the reps of the Plyo exercises you are doing and try some of the harder movements such as tuck jumps and clapping press-ups. Aim to stick to three sessions per week.

Paleo Diet

Ensure you’ve removed all the processed, grains and dairy food. Look up Paleo recipes for ideas of meals and snacks.

Week 3

Plyometric Training

Start to mix multiple Plyo exercises into single sessions. Focus on your form and and safe landing to avoid injuries.

Paleo Diet

Plan your meals. Check you have the right macro amounts for your training goals. Establish which Paleo meals you like the most and create a routine of cooking the paleo meals you like.

Week 4

Plyometric Training

Continue to increase the rep range of each movement, focus on mastering 2-3 Plyo exercises per session. And continue eating Paleo.

Related: I Lost 20 Pounds With These 5 Hacks

4. Benefits of Combining Plyometric Training with the Paleo Diet

shutterstock 2325600713Shutterstock

Enhanced Weight Loss

Both plyometrics and the Paleo diet are effective for burning calories and reducing body fat.

Increased Muscle Strength and Tone

Plyometrics improve muscle strength, while the high protein content in the Paleo diet supports your muscle repair and growth.

Improved Cardio Health

Plyo exercises boost heart rate and improve heart health, aided by the Paleo diet's reduction in processed foods.

💪🔥Body Booster: By cutting out processed foods, you’ll not only look better, you’ll feel much better and won’t suffer the highs and lows in energy spikes.

Jim Richard is a Certified Personal Trainer, Fitness Blogger and online Wellness Coach at jimmyjrichard.com

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.
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.

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

How to Get Your “Dream Body by Summer,” Says Maia Henry 

Maia_Henry_move_withmaia1
move_withmaia/Instagram
Leah Groth
By Leah GrothMar 16, 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
✓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.

Getting into shape in time for summer – less than three months away – might seem unrealistic. However, according to a fitness pro and Instagram influencer, it’s actually quite simple. Maia Henry, aka Move with Maia, is famous for sharing everything from diet tips to workouts with her hundreds of thousands of followers. In a recent post, she breaks down a few simple ways you can achieve your “dream body by summer.”

Strength Training, 3X Per Week

First, she says to start by strength training three days a week. 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

Pilates, 2X Per Week

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

Next, she recommends doing Pilates two days a week. 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.

Related: 3 Easy Ways to Cut Out Sugar, According to Expert

15-3-15 Treadmill Workout, 5X Per Week

,Running,Treadmill,Health,gym,exercise,workout,fitness.Shutterstock

Now, it’s time for cardio. Get on the treadmill five times a week and do a 15-3-15 – walking for 15 minutes at a 15 incline and speed of 3, encourages Maia.

Stay in a Caloric Deficit

Calories counting , diet , food control and weight loss concept. Calorie counter application on smartphone screen at dining table with salad, fruit juice, bread and fresh vegetable. healthy eatingShutterstock

When it comes to diet, it’s simple: Maintain a caloric deficit diet, she says. Also, “no sweets after 8.” A caloric deficit simply means that in order to lose weight, you need to burn more calories than you consume. To determine your needs, use a calorie calculator.

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

Hydration Plus No Booze

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.Shutterstock

Finally, hydration is key, she says. She recommends drinking a gallon of water per day. And, when it comes to booze, only one day of drinking alcohol per week. While exact hydration needs depend on everything from activity level to height and weight, the U.S. National Academies of Sciences, Engineering, and Medicine estimates that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters).

💪🔥Body Booster: If you want to burn more fat by walking and aren’t a fan of speed walking, up your incline and decrease the speed – you will burn just as much, if not more, fat by walking on an incline that speed walking on a flat surface.

Fitness & Workouts

Woman Reveals 3 Simple Ways She Built Her Dream Body in 30 Days

Shyann_Walker_lifeOfShy4
Copyright lifeOfShy/YouTube
Leah Groth
By Leah GrothNov 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
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.

Shyann Walker (@lifeOfShy) is a YouTuber and social media influencer who regularly shares about weight and fat loss. In a recent viral video, she reveals her strategy for getting her dream body in just a month. “If you're like me and you have been very inconsistent, especially with your fitness,” she says. I know I wasn't the only one who set my own personal fitness goals, and I feel like I dropped the ball. I'm going to share with you exactly what needs to be done in order to get back on track and reach your goals in 30 days,” she says. “I'm gonna be sharing with you the three simple, small, teeny, tiny, tiny, tiny little things that I'm gonna be doing in order to get my dream body. Your dream body may look different from my dream body,” she says, admitting she has been every shape and size. “Right, no, I am 150 pounds. My smallest was 130 or 135.”

At Her Smallest, She Wasn’t Happy

She says that when she was at her smallest, she still wasn’t happy. “I wanted to be lean. I wanted a flat stomach, but I was not happy. The mistake that I made was I was overworking my body and not eating enough,” she says. “Right now, my ultimate goal is just to keep as much muscle as I can and lose fat, especially in my midsection. But my lower body is perfect for me. Like my butt.”

Get in Alignment with Your Goals

She starts sharing “what you need to do to lose fat and either build or keep as much muscle as possible” before getting started with the first tip. “You have to get in alignment with your specific goals. Whatever that looks like for you, your nutrition needs to align with your goals. That is the bottom line.”

Step 1: Make Nutrition Your Top Priority

She admits that she is “a foodie” and loves to eat. “I love to cook, and I just love good food and a good meal. But to me, when my goal was to lose fat, I was eating less. Obviously, if you want to lose fat, you have to eat less or move your body more. There's no getting around that. And I was doing both. I was eating less, and I was moving so much. I think I was averaging about 15,000 steps a day, but my protein was not there. For example, I would only eat once or twice a day. I would skip meals because I just wanted to get there so, so, so quickly. Right now, nutrition trumps everything. Like nutrition is my number one priority right now, and I'm kind of shaking myself out of this eating every single day.”

Write Down What Your Goal Is and What You Are Eating to Get There

The first thing that you're gonna do is write down exactly what your goal is and what you're going to be eating to get there. Since her goal is “to keep as much muscle as possible and lose fat,” she explains that she needs to get 140 grams of protein every single day, regardless. “My protein trumps everything,” she says.

RELATED: Mom of 4 Reveals Fat-Blasting Hacks That Helped Her Avoid Tummy Tuck Surgery

Make Protein a Priority, But Allow Yourself to Eat Carbs

She starts the day with a protein shake with two scoops of protein powder, “a huge, huge, huge salad with my choice of protein” topped with 25 grams of protein. “For dinner, my meal of choice, I love carbs. I'm not going to get rid of carbs,” she says. However, she knows she will end up binge eating. “For breakfast and lunch, I don't have to do carbs because that gives me something to look forward to towards dinner, and this is what works for me. I love potato fries,” she says. “I love it, and I'm not gonna deprive myself of that.” Other carbs she likes are sweet potatoes and bread. “That last meal will have my carbs and that way, I'm not setting myself up to be so restrictive to the point where I hate my life, I hate my diet, and I just hate the process.”

Step 2: Train Intentionally

Step number two is training intentionally. “I feel like it's so obvious, but I think that people overcomplicate it to the point where it doesn't work,” she says. “It really did help me because I was training my lower body so hard and so heavy that I was taking two to three rest days in between. That helps with glute growth. But that doesn't help me if I want to lose fat. Not working out for that period of time is really hurtful to my progress. But it helped in the sense that my legs got so much bigger, my butt got so much bigger.”

RELATED: Fitness Coach Reveals 3 Must Do Changes to Burn Fat Every Day

To Lose Weight, She Needed to Amp Up Her Cardio

For her specific goals of weight loss, “I need to put my cardio on the same level as my strength training. For strength training, I think I can get away with four times a week. Cardio, I need to get my cardio every single day.” What works best for her “is to get a step goal,” she says. “My step goal is 12,000 steps. I always try to go a little bit over what the minimum is. That way I know that I'm doing more than what's required. And then on the days where I only get 10,000, I'm still doing what's required of me.”

Make It Work for Your Lifestyle

“You have to make it ideal for your lifestyle. I will never give up weight training or weightlifting unless I have to. I love lifting weights, and I love building muscle. I love how it makes me look so cardio, and that is gonna go hand in hand. If I'm doing 30 minutes of cardio, it'll be 30 minutes of weight training. And that won’t be the StairMaster for me because getting my steps in is easier. I can literally do that walking at work,” she says.

Stay Consistent

Most importantly, “stay consistent with it and make it a priority,’ she says. It's a non-negotiable. I was not doing that a couple of weeks ago. It was just like, you know if I can make it, I can make it. I got too much going on. No, my health is my number one priority,” she says. “Therefore, master your plate and your nutrition, and every single day, move your body at least seven days straight.”

RELATED: This Fitness Expert Lost Weight and Got Shredded in 60 Days With 3 Must-Follow Rules

Step 3: Do Not Spend Rest Days on the Couch

Number three? “This was a game changer for me, and I'm a hundred percent sure it will be a game changer this time around. My rest and recovery days will not be spent on the couch laying slumping the day away,” she says. “That is where so many people don't take into consideration active recovery when you have these specific and huge goals.” Instead of laying on the couch, go for a walk, “even if it's just a 15 to 20-minute walk,” or a bike ride. “I don't know if I was the only person who was taking my rest days a little too literally and meaning like I can't move my body, but that was not good for me.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Emily Skye Flaunts Abs During Glute-Busting Workout

Emily_Skye_emilyskyefit1
emilyskyefit/Instagram
Leah Groth
By Leah GrothApr 14, 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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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.

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If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Emily Skye’s abs are on fire! In a new social media post, the fitness influencer and trainer, who boasts over 2.7 million Instagram followers, shares three easy moves that you can do at home to build up your backside. “3 MUST DO BOOTY EXERCISES!” she captioned the Instagram video. “If your butt ain’t sweaty, you ain’t training hard enough.” Here are the exact exercises she does – and some of the other go-to diet and fitness tips that keep her in shape.

Here Are the Three Exercises to Build Your Glute

Emily_Skye_emilyskyefit2emilyskyefit/Instagram

In the video, she demonstrated three exercises that can be done with light weights or no weights.

  1. Deadlift
  2. Bulgarian split squat
  3. Hip thrust with pause

Exercise Almost Every Single Day

Emily_Skye_emilyskyefit3emilyskyefit/Instagram

If you want a body like Emily’s, plan on working out almost every day. In an Instagram post she reveals that 5-6 workouts per week are a must. “Some people might think my progress is due to my genetics,” she wrote, “but I can tell you it's got a LOT to do with hard work and consistency,” she continued. Sometimes she even works out at midnight.

RELATED: I Lost 20 Pounds and Got in the Best Shape of My Life Without Starving Myself

Do High Intensity Interval Training (HIIT)

Emily_Skye_emilyskyefit5emilyskyefit/Instagram

Skye advocates HIIT workouts. “You can’t spot reduce,” she told People. “Work your whole body doing high-intensity interval training workouts and weights. A lot of women neglect [weight training] because they have this fear that weights will make them bulky, but it’s actually really good for getting that toned look. Plus it burns fat,” she added. “You’ve got fat that sits on top of the muscle, so if you work the muscle and get it nice and toned, once you remove the fat you’re left with long, lean, toned muscles.” There is lots of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. It is also time effective.

Amp Up Your Protein Intake

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Emily encourages eating protein to burn fat. Each of her meals is very protein-centric. For breakfast she has an egg, spinach and halloumi wrap, followed by a tuna, kale, sweet potato and avocado salad at lunch. “I usually aim to include protein at breakfast, like eggs and dairy, which also have a range of important minerals,” she told NW Magazine. “A savory breakfast means I can throw in some vegetables, plus wholegrain carbs for slow-release energy.” She also loves fish. “I try to include fish a few times a week for lean protein and important omega-3 fats. I add some pumpkin and sesame seeds for extra mineral, protein and healthy fats,” she added.

RELATED: 6 Ways to Increase Your Fiber Intake and Avoid the Bloat, Says Nutritionist

Try “Intuitive Eating”

Emily_Skye_emilyskyefit4emilyskyefit/Instagram

It’s all about balance, says Sky. "I like intuitive eating and to allow myself one or two treat meals a week. It does depend on what's happening though. If I have a photoshoot or something coming up, I'm a bit more strict with myself because I know I have a goal to achieve, but generally, I allow a couple of treats. My favorite 'treat' foods are chips and chocolate,” she told Women's Best.

💪🔥Body Booster: If you want to build your glutes, make sure you are eating enough protein to sustain muscle growth. Most experts recommend about 30 grams of protein per meal.

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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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.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

Happy young people cheering cocktail glasses together at beach party - Multi-ethnic friends enjoying happy hour sitting at bar table - Alcohol, drinks, friends​Pro TipsShutterstock

Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityMost Women on GLP-1s Are Making a Few Common MistakesShutterstock

Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​And Improve Insulin SensitivityShutterstock

While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

February 06, 2018, Belarus, Minsk. Horizontal photo of a tabasco sauce bottle with red chilli and black peppers, dark wooden background. Selective focus.Shutterstock

Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

Sophie van Oostenbrugg gainsbybrains
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Leah Suzanne
By Leah SuzanneMay 11, 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.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

Fitness & Workouts

She Lost 70 Pounds From Hot Girl Walks

Joyy Maria joyymaria
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Leah Suzanne
By Leah SuzanneMay 11, 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.

Do you want to accelerate your weight loss? Go on a hot girl walk. Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months. One of her secret weight loss weapons? “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” Here is everything you need to know about how she lost weight, including some great walking tips.

She Walks to Run Her Errands

@therealjoyymaria Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss ♬ original sound - JOY 💕

She Recommends Walking After a Workout to “Cool Down

“I love walking after training because it's low impact, and my trainer's pretty intense. So it's just kind of like my cool down. I can listen to podcasts, I can answer emails, I can talk on the phone, scroll on TikTok, whatever. So get to walking, sis,” she says.

Calorie Deficit

In another video she details “exactly” how she went from 230 pounds to 160 pounds in 10 to 11 months. “If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she continues, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.”

Meal Plan

Next she recommends a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Here Is What She Eats in a Day

Her favorite breakfast is “avocado toast on sourdough bread, one hard boiled egg,” which she seasons, adding truffle hot sauce, two pieces of bacon, and one piece of sausage. “High protein, good, healthy fat, and a healthy balance of carbs,” she says. “This can also be a breakfast or a lunch because it is super filling.” Another favorite is yogurt bowls made with Dannon Light and Fit Greek yogurt with granola blackberries and blueberries. She also likes tunacado sandwiches with sourdough bread, cheese, tomato, avocado, and pesto basil spread. For dinner she might have a small bowl of Turkey chili.

Hydration

She also drinks “a ton” of water, “like a gallon of water a day,” she says. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. Why is hydration so important? Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues, according to Mayo Clinic.

Working Out

Working out is the “second most important part,” she says. “I was taking group classes when it first started. They were high intensity bootcamp. From there, I got a trainer at the same gym. I also work out on my own. If the gym intimidates you, I strongly recommend you guys try some group fitness classes. They're a really great way to hold yourself accountable because you're in a group setting and the people around you can motivate you,” she adds. “I incorporated Pilates about nine to 10 months into my fitness journey, and I wish I would've done it sooner.”

💪🔥Body Booster: If you are working out but not seeing the weight loss results you desire, add walking to your routine every day.

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