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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.

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

One YouTuber reveals her secret to slimming down fast.

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_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.

Fitness & Workouts

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.

proteincardiosustainable weight losscarbslose fatwalkingweight loss

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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.

Nutrition & Diet

She Got Lean in 3 Months With 9 Simple Daily Changes

Dr_Taylor_Niedermaier12
Copyright tayruns26.2/YouTube
Leah Groth
By Leah GrothNov 20, 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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Are you trying to transform your body and your overall approach to health? Tay, one half of Healthy Living with Brooke and Tay, is a DPT and Certified Macro Coach who, along with her sister, helps simplify fat loss for women. In a new Instagram post, she reveals that making a few swaps and incorporating some simple habits into her routine was responsible for her incredible before-and-after transformation. “I changed my habits and my body… & you can too. All you need to do is learn some simple info that then changes your life,” she writes in the post.

She Corrected Her Mistakes

“There was a time I was doing things & just felt tired, inflamed, low energy & run down,” she says, going on to reveal the mistakes she was making, which included “running too much,” “not strength training,” “eating out a lot,” “not paying attention well to nutrition,” and “staying up later.”

She Maintained a Calorie Deficit for 12 Weeks

She explains that she “then made some SIMPLE swaps” that were totally game-changing. The first one had to do with her diet. “Calorie deficit for 12 weeks,” she writes. “Then reversed to maintenance when fat was lowered.” She also adds that she understands that you can’t be in a deficit all the time.

RELATED:She Dropped 17 Pounds After Changing Her Morning Coffee Recipe

She Amped Up Her Protein Intake

The second thing she did was amp up her protein intake. “I enjoyed high protein meals and ate four meals a day,” she says. She specified she “hit my protein goal” daily. 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.

She Walked 10K Steps Per Day

She also prioritized getting her steps in. “I walked 10k steps a day,” she writes. She also “walked in the AM” to ensure she didn’t bow out. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

She Focused On Macros

“I focused on macros & whole ingredients,” she continued. “I still indulged in some of my favorite foods from time to time without tracking.” She strongly recommends learning how to calculate yours. “I had NO idea how learning about macros would better my life. Prior, I had no idea about proteins, carbs & fats and why all are important & how they help fuel me and give me energy,” she says.

Consistency is key, she stresses. “I stayed consistent & patient,” she writes. “I kept going. I stayed the course & kept going when I wasn’t motivated.”

RELATED:She Lost 60 Pounds After Finding These 3 Plant-Based Foods She Eats Every Day

She Lifted Weights

She also lifted weights. She “committed to 40 min strength workouts,” she writes. 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 Got Enough Sleep

Rest is also key, she says. She “slept well” during her fat loss period. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

RELATED:Fitness Coach Reveals 12 Habits That Helped Her Beat Stubborn Belly Fat

She Made Progress

“I didn’t know that when I dialed this in, my body would actually RESPOND & I could make PROGRESS,” she writes. You have to stay consistent. You have to keep showing up & realize that improving your body takes time. You also have to realize that you are amazing and loved in every state of being. I was just tired of being tired & wanted to feel my best.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Brianna Joye in Exercise Set Reveals 3 Moves to Shape Your Arms and Waistline

Brianna_Joye_Kohn_briannajoye_fitness8
briannajoye_fitness/Instagram
Leah Groth
By Leah GrothAug 19, 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.

Workouts don’t have to be complicated to be effective, and they don’t have to be long. Brianna Joye is a fitness trainer and the founder of City Girls Who Walk, who has a following of over 1.1 million people on Instagram. She is famous for sharing her realistic workouts that help people get into shape fast. One of her recent videos promises a full upper body and torso workout in just a few exercises. “3 moves to sculpt your arms & waistline,” she writes in the video, adding in the caption that her “fav exercises” will help you get a “strong core.” Here is what you need to know about the workout – and everything else about Brianna’s approach to fitness and diet.

3 Moves to Shape Your Arms and Waistline

She suggests doing three rounds of the exercises.

  • Plank pull through x 12
  • Wood chopper x 12 (Don’t forget to do the other side, she reminds)
  • Russian twist x 12

Here Is What She Eats in a Day

briannajoye_fitness-1briannajoye_fitness/TikTok

Brianna reveals what she eats in a day in a TikTok video. For breakfast, she eats sliced bananas and a spoonful of peanut butter. Next up a snack of greek yogurt, walnuts, honey and berries, followed up by a Koia protein shake. For lunch she has a spicy chicken caesar lettuce wrap, and dinner, a harvest bowl with sliced chicken, broccoli, sweet potato, and avocado topped with hot honey. And dessert? A donut!

Related: Can't Lose Weight Despite Eating Less? This Could Be Why

She Goes Running

Rear view of young woman walking on treadmillShutterstock

Brianna runs on the treadmill. According to the Mayo Clinic, running is great for cardiovascular health, muscle building, and weight loss. “For every mile run, the average person will burn approximately 100 calories,” they say.

She Drinks This “Debloating” Green Juice

briannajoye_fitness-2briannajoye_fitness/Instagram

In an Instagram video Brianna revealed her recipe for a “debloating” green drink. The “best green juice recipe” starts with a cup of pineapple. “We're doing two lemons, just a couple pieces of ginger, a couple pieces of celery, and one whole cucumber. We're just going to put it all in one handful of organic spinach, and then we are using some coconut water (“for some added electrolytes”) but you can also use water. Then, you blend the mixture. “Once it's blended, you're just going to pour it into a bowl, and then you want a strainer on top of it. I'm just using a cheesecloth. Then you're just going to lift, so all the pulp gets out of it and we're just going to squeeze,” she says.

Related: 6 Important Things You Should Consider Before Getting Breast Augmentation

She Makes Healthier Versions of Her Favorite Meals

briannajoye_fitness-3briannajoye_fitness/Instagram

Another habit of Brianna’s is making healthier versions of her favorite foods. For example, she has shared recipes for “healthier hot Cheetos,” pasta chips, and Big Mac low-carb, high protein taco burgers.

💪🔥Body Booster: If you don’t have a lot of time to invest in exercise, try doing mini workouts – like Brianna’s – a few times a day.

Nutrition & Diet

She Lost 90 Pounds in 3 Years Using 10 Daily Habits Anyone Can Follow

Chrisspy5
Copyright Chrisspy/YouTube
Leah Groth
By Leah GrothNov 08, 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.

Chrisspy is a digital content creator with a whopping 1.53 million subscribers on the video-sharing site and 3.3 million Instagram followers. In a new viral post, she discusses her 90-pound weight loss, “which is so crazy to me,” she says, revealing that she is five feet six and a half with a starting weight of around 246. “My current weight is around 155 pounds, and it's taken me over three and a half years because I've done it super slow and easy,” she continues. “If you're just starting out on your fitness journey or anywhere on your fitness journey and your goals feel impossible, they are not because, believe me, I felt the same way, and I didn't know what to do, and it took me a long time, but I've figured it out. So I'm gonna share everything with you guys.”

Her Approach to Diet and Exercise Is “Flexible”

“I'm very flexible when it comes to diet and workout and just have a very laid-back approach. I allow myself to flow with life, flow with myself, and it's proven effective,” she says in her post, adding that in the “simplest terms,” is boils down to just diet and exercise. “I focused on eating in a slight calorie deficit and making sure that I'm getting enough protein.”

She Stopped Drinking Alcohol

She reveals that she got sober in 2022, and “eliminating alcohol made a huge impact because I was drinking a lot,” she says. “Similarly, when I got sober, I did a lot of healing work, and that resolved a lot of my issues around binge eating disorder,” she explains. “Those were like the main things that were causing me to gain weight, and doing a lot of mind-body connection healing work was what really helped me to be more in tune with my body and really helped with binge eating. Being more connected with the body also helps in your workouts and you're able to read hunger cues, and binging just doesn't do what it did for me before.”

RELATED:A Nutritionist Reveals 5 Simple Rules That Made Her Stubborn Belly Fat Vanish in 90 Days

She Stays in a Slight Calorie Deficit

As far as diet, while she’s “really flexible,” she does stay “in a slight calorie deficit, and I focus on eating high protein,” she says. She also uses MyFitnessPal to log all her food. “I had to allow myself a lot of wiggle room with my diet because if I go too strict, I'm gonna end up binging, and it's just not sustainable.” She says that she eats “healthy foods that I enjoy, and I indulge whenever I want. I notice that the less I restrict myself, the less I feel that I do need to indulge because I'm like, you can have those cookies whenever you want.”

She Exercises Three to Four Times a Week

In terms of exercise, she works out about three to five times a week and lifts weights. “I don't work out with a trainer right now,” she says. She also adds that she doesn’t do a lot of cardio but used to do “lots of steady-state cardio.”

She Does Upper and Lower Body Days

“I do split my workouts between upper body, and lower body days because it gives my muscles a chance to recover.” She does free weights for her upper body and then for her lower body, “my big lift that I do is deadlifts. Deadlifts are my absolute favorite, and I just started squatting.” She also does push-ups.

RELATED:Weight Loss Expert Reveals Natural Alternative to Ozempic That Burns 441 More Calories Daily

She Has a Routine

“Over the course of these three years, there have been a lot of times when I wasn't working out. For example, when I moved to Mexico, I didn't work out for three months. That brings me to my next topic, which is how do you stay motivated? A lot of people ask this: How do you stay motivated to go to the gym? It's just such a part of my routine and my habits that, at this point, it doesn't feel difficult. I wouldn't say I'm disciplined or I'm motivated. I am habituated,” she explains.

She Sets Small, Attainable Goals

She notes that research shows that when you're setting new goals, “the key is to set small attainable goals,” and “that has been the way I've reframed this whole journey, to make it the easiest and most enjoyable process,” she says. “You're gonna be in this body for the rest of your life. You're gonna be eating, it turns out, for the rest of your life. So why not just relax and enjoy the process? Because I'm not in a rush to be anywhere. Where's there to go?

She Reduced the Scope and Stuck to the Schedule

“There's also a technique I've talked about in other videos called reduce the scope and stick to the schedule,” she says. “What that means is that you set, you know, a small easy to achieve goal, like working out three times a week and say you have this goal, but then you don't have time to work out, or you're kind of tired. What you do is you reduce the scope; instead of working out for 30 minutes or an hour, you reduce that to, can I work out for two minutes today? Can I work out for five minutes today?” she continues. “It's actually proven over time that people who use these techniques are actually more effective in achieving their goals because there's a compound effect. And I can say that that has been such a great tool for me and the way it is now, like the rhythm that I'm in with nutrition and working out, it doesn't feel like hard work.”

RELATED:A Fitness Expert Reveals 10 Hidden Protein Foods You Need to Burn Fat

She Stuck to It

While it might be tough in the beginning, “stick to it because I promise you, you'll surprise yourself when you see how strong you get, you see how healthy you are,” she says. “The whole time I've been this way, I had the same approach with food. Like, I didn't restrict myself then, and it's enabled me to make this sustainable, and that's the key, to make it sustainable.”

And, She Didn’t Judge or Shame Herself

“Don't judge yourself, don't shame yourself. That's actually counterproductive. Like Brene Brown said, ‘A brain filled with shame cannot learn.’ You know, that's something that I'm continually having awareness about, and that is when shame comes up,” she admits. “I used to think that being hard on myself was going to make me better, and I can see that it was the opposite.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 25 Pounds by Doing These 3 Things

Ashley-Carlson_ashleycarlson1
ashleycarlson.co/TikTok
Leah Groth
By Leah GrothJun 29, 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 Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Ashley Carlson (@ashleycarlson.co) is a weight loss and fitness influencer who regularly shares videos about everything she did to get into the best shape of her life. In a viral video she shares a few things that were instrumental in her weight loss. “Three things that I did to lose 25 pounds,” Ashley says in the clip. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her strategy.

She Transitioned Her Fitness Approach

@ashleycarlson.co

Weight comes off when we give our body what it needs

In the video she explains that exercise doesn’t always equate to weight loss. “At my heaviest, I was doing group fitness classes five to six times a week, busting my ass for an hour, doing these high intensity workouts,” she says. “So I cut back on those.” Collingwood agrees that “changing up an exercise routine is often a good idea if what you are doing isn’t working anymore.”

She Started Walking Daily

Ashley-Carlson_ashleycarlson2ashleycarlson.co/TikTok

“I started walking every single day. Instead, I aim for about 10,000 steps a day. I don't track my steps anymore, so sometimes I hit that, sometimes I don't. But 10,000 to 12,000 steps a day was usually my goal,” she continues. “Sometimes HIIT workouts are too high intensity and can lead to injuries, especially if doing the classes almost every day,” says Collingwood. “Zone 2 cardio, which is a nice fast paced walk for many people, can put you into the fat burning zone and be quite beneficial for weight loss and is much easier on your body.”

Related: I Lost 100 Pounds at Home Before Even Getting Into a Gym. Here’s How to Start.

She Also Started Strength Training

Beautiful blonde middle age woman doing weights exercises with dumbbells outdoors, sunny summer evening. Healthy active lifestyle, body consciousShutterstock

She also “started implementing things like body strength training, but just not pushing my body super, super hard and listening to my body more,” Ashley continues. Strength training is key because it helps you maintain and/or build muscle, explains Collingwood. “Most weight loss isn’t just all body fat—we will also lose some muscle, too. If you do regular strength training you can minimize muscle loss. In addition, muscle burns calories on your body and increases your metabolism, helping you to overall increase total calorie burn.”

She Amped Up Protein Intake

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

The second thing she did was “include more protein in my diet, specifically animal-based protein, because it is more bioavailable,” she says. “Protein, specifically animal-based protein, is very high in quality and provides a good deal of essential amino acids,” says Collingwood. “Protein has a higher thermic effect of food than carbs and fat, which means you actually burn more calories digesting it than carbs and fat. Protein is also very satiating, so it can keep you from getting hungry earlier.”

Related: I Lost 100 Pounds in 1 Year. Here’s How I Did It

She Added Minerals to Her Water

Women holding drinking bottle and opening the cap of a water bottle to drink water.Shutterstock

“And the third thing I did is I started adding minerals to my filtered water,” Ashley says. “Minerals create the enzymes in our body that then tell our hormones what to do. So you might not have a hormonal imbalance. You might actually have a mineral deficiency.” Taking a vitamin/mineral supplement daily is a good idea to make sure you aren’t having any deficiencies, agrees Collingwood. “You don’t need to necessarily add them to your water, but eating a balanced diet and taking just a simple multi vitamin with minerals per day is typically sufficient.”

💪🔥Body Booster: Lower impact exercise can be just as effective for weight loss as higher impact, and much easier on your body.

Nutrition & Diet

Mom Lost 135 Pounds and Swears by These 7 Protein-Packed Snacks

Mayra Wendolyne LowCarbLove Low Carb Love
​Flavoring Without Compromise
Copyright Low Carb Love/YouTube
Christopher Roback
By Christopher RobackApr 22, 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.

Finding satisfying snacks that don't sabotage your weight loss journey can feel impossible. For Mayra Wendolyne from Low Carb Love, discovering the right snacking strategy was crucial to her transformation. "I've lost over a hundred pounds and I've been maintaining my weight for over 15 years," Mayra shares in her popular wellness videos. Her approach focuses on protein-rich, low-carb options that keep hunger at bay while nourishing the body. These seven snacks could be your secret weapon for staying on track without feeling deprived.

1. Tuna "Sushi Bowl"

When Mayra needs something substantial between meals, she creates a quick tuna "California roll" in a bowl. "I always think about how this snack is going to nourish my body," she explains in her post. Her simple recipe combines canned tuna with light mayo, sriracha, salt and pepper, served alongside seaweed sheets and gut-friendly kimchi. This protein powerhouse comes in under 200 calories while providing real satisfaction. "This entire plate is less than 200 calories versus having like a little mini protein bar that you're still going to feel hungry," Mayra points out.

2. Clean-Ingredient Chips and Dips

Los Angeles, California, United States - 08-09-2019: A view of several containers of Bitchin' Sauce on display at a local big box grocery store.

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Mayra hasn't given up chips completely—she's just selective about ingredients. "Chips are usually made with horrible oils," she warns, explaining that seed oils like soybean and canola can cause inflammation. She recommends Siete chips made with avocado oil instead. For maximum satiety, Mayra pairs them with healthy-fat dips: "When I eat these together, it actually just makes me feel nice and satiated for about a couple hours because of the fats." Her favorites include almond-based "Bitchin' Sauce" and fresh salsa.

3. Mini Protein-Focused Charcuterie

Charcuterie assortment, olives and gherkins on plate on wooden background

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For an elegant yet filling snack option, Mayra creates mini charcuterie boards centered around protein. "When I do a charcuterie board, I'm thinking protein fats, because that's what's going to keep me full the longest," she explains. Her boards feature beef sticks (8g protein), mixed nuts (6g protein), olives (healthy fats), and occasionally a small piece of chocolate for sweetness. This combination keeps her satisfied for hours while feeling indulgent enough for entertaining. "This is literally everything in life right here, one little board," she enthuses.

4. Stuffed Jalapeño Protein Bites

Sliced jalapeno pepper in wooden bowl isolated on white background. Green chili pepper​Jalapeño Cheddar Pork RindsShutterstock

Mayra's creative jalapeño snack delivers protein with complex flavors. She removes the seeds and veins (to reduce heat if desired), then stuffs them with chicken or deli meat. "Avocado is always my go-to because they are super healthy and they give a creaminess to any dish," she adds, using it as a healthier alternative to mayo. A drizzle of clean-ingredient sauce like buffalo ranch completes this satisfying bite. "You get the crunch from the jalapeño, you get the protein so you have that substance, and then the creaminess from the avocado," she explains.

5. Clean-Ingredient Popcorn

Olive oil popped popcorn in a porcelain bowl horizontal shot​Air-Popped PopcornShutterstock

For movie nights, Mayra reaches for healthier popcorn options. "I've always been a huge popcorn fan," she admits, choosing Lesser Evil popcorn made with coconut oil rather than inflammatory seed oils. Each bag contains just 50 calories and 5 carbs. "I will at least have two of these for sure," she says honestly, showing that portion control with quality ingredients is her approach to treats. Unlike many snack foods, these options are made without the problematic oils she avoids.

6. Quality Chocolate Treats

Los Angeles, California, United States - 02-01-2023: A view of several packages of Hu Kitchen chocolate bars, on display at a local grocery store.

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Even while maintaining her 100+ pound weight loss, Mayra includes occasional chocolate. She's particular about ingredients, choosing brands like Hu that use minimal, clean components. "Six ingredients to make a whole chocolate bar. That is right up my alley," she shares with enthusiasm. She especially enjoys their chocolate-covered cashews, which provide the sweetness she craves along with some healthy fats and protein from the nuts—making them more satisfying than plain chocolate alone.

7. The Gut Health Connection

Woman, nature fitness or hands on stomach in diet wellness, body healthcare or abs muscle growth in workout training or sunrise exercise. Zoom, sports athlete or person, belly digestion or strong gut​Other Health TipsShutterstock

Mayra emphasizes the importance of gut health in her snacking choices. "70% of our immune system lives in our gut," she explains, making it central to her food selections. She's particularly careful about inflammatory oils that can disrupt gut function. "If you are having issues all over, you know, just with different, whether it's inflammation or bloating, like you really need to focus on your gut." This awareness leads her to include gut-friendly options like kimchi in her snacks and to avoid problematic seed oils in packaged foods. Her careful attention to these details has supported her long-term health beyond just weight management.

8. Texture and Satisfaction Factor

Beyond nutritional content, Mayra considers the sensory experience of her snacks. "I'm like a texture girl as well," she admits when describing her jalapeño snacks. She deliberately combines different textures—crunchy vegetables, creamy avocado, protein-rich meats—to create satisfying experiences. "You get the crunch from the jalapeño, you get the protein so you have that substance, and then the creaminess from the avocado, plus that little sauce on top, just takes it over the top." This attention to texture helps her snacks feel more substantial and satisfying despite their modest calorie counts.

The Protein-Fat Pairing Strategy

Mayra's overarching snacking philosophy ties all these options together. "I always think protein and healthy fats because that's what's going to keep me full the longest," she emphasizes throughout her recommendations. Whether creating a substantial tuna plate or a simple jalapeño bite, she focuses on how foods make her feel rather than just counting calories. "How do I feel when I'm eating? How can I feel satiated?" This mindfulness approach has been key to her sustainable 15-year success at maintaining her weight loss.

10. Sharing Healthy Habits

Rather than keeping her healthy habits to herself, Mayra extends them to her loved ones. "I like to serve the people that I love and the people that I care for healthy, clean foods as well," she shares. This community-minded approach helps reinforce her own choices while positively influencing those around her. "I just feel kind of guilty to be honest with you," she admits about serving unhealthy options to friends and family. By making her snack philosophy a shared experience, she's created a supportive environment for maintaining her impressive weight loss.

11. No Diets, Just Smart Snacking

Mayra's protein-packed snacking strategy proves that weight maintenance doesn't require deprivation. "These are pretty much the snacks that I have made that I have snacked on over the years, all the way up until now, that have helped me not only lose the weight, but also maintain it for the past 15 years," she concludes. By focusing on protein, healthy fats, and clean ingredients, she's created a sustainable approach that could work for anyone seeking better health without sacrificing satisfaction.And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Top Protein-Packed Meals That Deliver 150 Grams in a Single Day

Ryan Yule Coaching ryanyulecoaching
Copyright ryanyulecoaching/Instagram/Shutterstock
Christopher Roback
By Christopher RobackApr 21, 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.

Reaching your protein goals doesn't have to be complicated or boring. Coach Ryan Yule has mastered the art of hitting high-protein targets efficiently. "The key here is to diversify your protein sources," says Ryan. With his practical approach, consuming 150g of protein daily becomes surprisingly manageable. Discover the exact meal combinations that make hitting your protein goals simple and sustainable without endless chicken and protein shakes.

What Your Body Actually Needs

According to Elizabeth Shaw, MS, RDN, CP, standard protein recommendations start at 0.8 grams per kilogram of body weight. "This amount covers the basic needs of a healthy person to prevent muscle loss," she explains. For a 165-pound person, that's only about 60 grams daily.

However, Shaw notes that these basic recommendations don't account for exercise or specific goals like building muscle. "Most regular exercisers need more protein," she states, suggesting 1.4 to 2 grams per kilogram for those who exercise 5-6 days weekly with strength training.

"Someone weighing roughly 235 pounds who works out three to five days a week at a moderate intensity may need about 150 grams of protein," Ryan points out. "Depending on your body weight and personal health goals, your protein needs may be higher, even closer to that 150 gram mark."

Power-Packed Breakfast

A close up of soft boiled eggsShutterstock

The first meal sets the tone for your entire day. "Start your day with a protein-packed breakfast," Ryan advises. "Three eggs, whether scrambled or boiled, give you 18 grams of protein." He suggests pairing them with vegetables like spinach or tomatoes for added nutrition and flavor.

"Add a serving of Greek yogurt which gives you 15 grams of protein," Ryan continues. This simple breakfast combination already provides 33 grams of protein, getting you well on your way to your daily goal—without complicated recipes or prep.

Turkey-Powered Lunch

Slices turkey on wooden board

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Your midday meal offers a massive protein opportunity. "For lunch, you might want to enjoy a turkey sandwich," says Ryan. He recommends using about 100 grams of turkey meat in your sandwich for 30 grams of protein.

"The other 100 grams of turkey you could add to a side salad for an additional 30 grams of protein," Ryan suggests. This lunch approach alone delivers 60 grams of protein, putting you at 93 grams by mid-day—over halfway to your goal with two simple, delicious meals.

Salmon Dinner Solution

Gourmet portion of thick juicy fresh salmon grilling on a griddle seasoned with lemon zest, herbs and spices in a low angle view with copyspace and rising steam​SalmonShutterstock

Your evening meal pushes you over the finish line. "As for dinner, a 150 gram salmon fillet with steamed broccoli and quinoa will give you around 50 grams of protein," Ryan explains. The combination of quality fish protein with plant-based quinoa delivers both complete protein and essential healthy fats.

This satisfying dinner brings your daily total to approximately 143 grams, nearly hitting the 150-gram target before even considering snacks or supplements—proving that high protein doesn't mean endless chicken breast.

Protein-Boosting Snacks

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Strategic snacking easily pushes you beyond your protein target. "Throughout the day if you're snacking on almonds, about 100 grams will give you 21 grams of protein," Ryan notes. Nuts deliver not just protein but brain-healthy fats that keep you satisfied between meals.

"You could add an additional Greek yogurt serving in your day for a total of 36 grams from yogurt alone," he adds. These convenient additions can effortlessly take you past 150 grams while satisfying hunger and cravings throughout the day.

Dessert Without Guilt

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Protein doesn't mean sacrificing treats. "As for dessert, satisfy your sweet tooth with a protein shake," Ryan suggests. "A scoop of protein powder can provide around 20 to 25 grams of protein."

Ryan recommends blending your protein powder "with a banana and some almond milk to take you up to 30 grams of protein." This creates a dessert-like shake that contributes significantly to your daily protein goal while crushing sweet cravings—making your nutrition plan sustainable long-term.

The Simplified Approach

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

For those wanting maximum efficiency, Ryan offers an even more straightforward strategy. "Here's how to easily consume 150 grams of protein in one day," he says. His streamlined plan includes:

  • 250g low-fat Greek yogurt (26g protein)
  • Two cans of tuna (34g protein)
  • 250g chicken breast (58g protein)
  • Two eggs (14g protein)
  • 30g whey protein powder (24g protein)

"Overall, this gives you 156 grams of protein," Ryan explains. "This simple breakdown shows you just how easy it can be to hit your protein targets without overcomplicating things." This approach minimizes cooking time while maximizing results.

Eat More, Weigh Less

Scale Woman Feet Standing On Weight Scale In Bathroom. Cholesterol ControlShutterstock

Maximize fullness while hitting protein targets. "When you're on a low calorie diet, it's important that you choose foods that give you much bigger portions," Ryan advises. He highlights the dramatic calorie differences between foods that take up the same space on your plate.

"A big bowl of spinach only has 14 calories," Ryan notes, while showing how the same volume of other foods can contain hundreds of calories. Volume-rich, protein-dense foods allow you to eat more food while consuming fewer calories—keeping hunger at bay while supporting your fitness goals.

The Hidden Saboteurs

Chocolate Morsels Spread for Food Background. Full frame of Chocolate Chips​The Hidden SaboteursShutterstock

Don't let small mistakes derail big results. "If you're not losing weight on lower calories, those small untracked items could be why," Ryan cautions. He reveals how easily forgotten items like lattes (142 calories), three chocolate digestive biscuits (210 calories), or small handfuls of chocolate (128 calories) add up quickly."When you do not add these calories to your tracking app, they still count in your body," Ryan emphasizes. This awareness principle applies equally to protein tracking—accurately counting every gram ensures you consistently hit your 150-gram target for maximum results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

58-Year-Old Woman Outlifts Her Husband With These 7 Training Hacks

Rae Bright Live Yourself Young
​4. Master The Goblet Squat
Copyright Live Yourself Young/YouTube
Christopher Roback
By Christopher RobackApr 21, 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.

Many women avoid weight training, fearing they'll become too muscular or believing it's too late to start. Rae Bright of @LiveYourselfYoung proves these concerns are unfounded. At 53, Rae started competing in bodybuilding competitions and even outperformed her husband in certain exercises. Now she is 58, and her journey from being too intimidated to enter a gym to becoming stronger than many younger people offers insights for women looking to transform their health and strength after 50.

The Surprising Strength Women Over 50 Can Build

Think you can't build significant strength after 50? Think again. "I am healthier, stronger and more confident in my 50s than I was in my 20s," Rae says in her video. She even proudly notes the one body part where she's stronger than her husband: calves. Weight training offers women over 50 vital benefits, including stronger bones, reduced heart disease risk, improved metabolism, enhanced fat loss, stress relief, and mood improvement. The science confirms that resistance training helps slow the aging process at a cellular level.

Choose Your Training Space Wisely

Finding the right environment makes all the difference in consistency. "Getting motivated is the first challenge to start your weight training journey," Rae explains. She recommends deciding whether you prefer training at home, joining a gym, or combining both approaches. Rae herself began at home in her 40s because she felt too intimidated by gym environments. Even in a small space, effective workouts are possible—as she demonstrates with footage of her son and daughter-in-law training in a tiny room.

Start With These Simple Equipment Essentials

Don't let equipment concerns prevent you from beginning. "All that strength training is, is using resistance to create work for your muscles," Rae explains. She recommends starting with bodyweight exercises before introducing basic tools like resistance bands and light dumbbells. Focus first on mastering proper form and technique before increasing weights. This gradual approach helps prevent injury while building a strong foundation for impressive strength gains later.

Find The Right Support System

Having proper guidance dramatically increases your chances of success. "In my experience, whatever you decide, home or gym, you need some support, you need some guidance," says Rae. She credits her husband Andrew with helping build her confidence when she finally committed to gym training at 50. For those without a knowledgeable training partner, she recommends investing in a personal trainer initially to learn proper form and technique. Use your trainer as "an educational tool so that you learn from them."

Follow This Simple Weekly Training Schedule

Consistency matters more than marathon sessions. "The NHS recommends that every adult fits in a minimum of two strength training sessions a week, hitting all the major muscle groups," Rae shares. She cites research suggesting older adults can build significant muscle mass with just two 40-minute sessions weekly. Rae's current routine includes alternating upper and lower body days with appropriate rest periods—a schedule that helped her become strong enough to compete in bodybuilding at 54. Remember that proper recovery becomes increasingly important after 50.

Track Every Lift To Maximize Progress

Recording your workouts provides concrete evidence of improvement. "This is a really good motivational tool when you look back and see how far you've come," says Rae. She emphasizes that tracking helps with progressive overload—the gradual increase in challenge necessary for continued strength gains. Keep a simple log of exercises, weights, repetitions, and how you felt during each session. This habit helps identify which exercises are contributing most to your progress.

Master Proper Breathing For Pelvic Protection

Breathing technique becomes crucial as women age, particularly for pelvic floor health. "One thing I do differently now than before my surgery is focus on my breathing when I lift," Rae explains, referring to her recovery from pelvic organ prolapse surgery. She recommends inhaling during the lowering phase of movements and exhaling while lifting. This natural breathing pattern helps protect your pelvic floor while maximizing strength. For specific health concerns, she suggests beginning with seated exercises to maintain proper form with less pressure.

Make Strength A Lifelong Priority

Consistency creates lasting transformation. "I want to encourage other women in their 50s to not only start weight training, but to keep going for life," urges Rae. She emphasizes that building strength becomes increasingly essential for maintaining independence and quality of life as we age. Even with just two sessions weekly, women over 50 can develop impressive strength that enhances everyday activities and prevents age-related decline. As Rae proves by outlifting her husband in certain exercises, age is no barrier to becoming remarkably strong.

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