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I'm a 38-Year-Old Fitness Instructor And Here Are My 5 Daily Habits for Staying in Peak Shape

Jamie Maitland tells Body Network about the lifestyle habits.

FACT CHECKED BY Christopher Roback
Jamie Maitland
FACT CHECKED BY Christopher Roback

Jamie Maitland, Certified Holistic Nutritionist, Elite Fitness Instructor, and Multidimensional Health Coach, has made a career out of helping people achieve their diet and fitness goals. Based out of Fort Lauderdale, Florida, the 38-year-old is living, breathing proof that maintaining a healthy lifestyle will help keep you in the best possible shape. In a recent interview with Body Network, she shared some of her personal health habits, including everything she eats in a day.


Health is a 24-Hour Job, She Says

Jamie, founder of The Office Health and The Office 954 and author of The 21 Day Reset Cookbook, started her fitness career in 2015 by co-founding Fort Lauderdale’s first and largest indoor cycling studio. “That quickly snowballed into a love for teaching and motivating people through fitness, and in 2019, I opened a new unique fitness concept called The Office 954,” she tells us.

“For an hour, people were with me at the studio, and that was the easy part,” she admits. “It was the other 23 hours in the day that I was interested in, which led to furthering education in not just fitness but nutrition and all-around health and wellness. Motivating and inspiring people is what I do best, and it only made sense to combine my two worlds of fitness and nutrition. To this day, I still own and teach at my studio and have also created a health & wellness company that offers the highest quality organic food products, premium supplements, and luxury retreat experiences.”

RELATED:I'm a Nutrition Pro: This 28-Day Walking Routine Burns More Fat Than Cardio

Here Is What She Eats in a Day

When it comes to her diet, Jamie is “all about balance, which is something you create,” she says. “Typically, my day starts with water followed by a pea size scoop of Shilajit (A substance that emerges from the crevices of high mountain ranges in Asia, rich in vitamins, minerals, essential fatty acids, and amino acids) taken on an empty stomach with a cup of coffee.

I’m not much of a breakfast person so lunch is usually my biggest meal which might consist of grass fed grass finished filet or organic corn and soy free chicken with some sort of kitchen sink salad (chopped roasted asparagus, chopped Romaine, scallions, 3 chopped egg white, 1/4 avocado, red onion, endive and peeled & deseed cubed cucumber— all organic ingredients—homemade dressing),” she says.

“If I need something sweet, my chocolate espresso protein muffins have changed my world (lol) and hit the spot! I usually have about 2 of those. Later, after my workout, I will have a 2-scoop protein shake.”

Dinner is her “lightest meal,” consisting of sliced chicken breast or seafood with a roasted vegetable, “sometimes only protein,” she explains. “I am a weird eater and live by this saying ‘your food doesn’t need to make sense to anyone but you!’ Another rule of thumb: I don’t eat past 8 pm.”

She Is a “Qualitarian”

Jamie stresses the importance of hydration. She drinks “at least a gallon” of water per day. “Water is life!” she explains.

“I eat what makes me feel my best. I don’t label myself anything, but if I had to, I would label myself a Qualitarian,” Jamie says. “Quality absolutely matters. You are what you ate, ate— and everything comes from somewhere, know the source. My eating style is designed around the health of my gut. I do my best to stay in tune with what works best for me, and I preach this to my clients. What makes sense to me might not make sense to you. Personally, I prioritize quality protein, healthy fats, and the time that I eat.” In total, she consumes “at least 120-130 grams of protein per day.”

RELATED:I Lost Over 250 Pounds And These Are 11 Habits That Transformed My Body

Top 3 Diet Rules

Here are Jamie’s top 3 diet rules:

  1. Know your body better than anyone. It’s yours to learn!
  2. You don’t need as much food as you think you do. Culture, unfortunately, promotes indulgence; stay conscious, use your brain— and design your life how you see it, not the other way around.
  3. What you stop eating might have a bigger impact than what you start eating.

Here Are Her Essentials

Jamie takes supplements, “but only essentials,” she says. “Everyone is very different, and if you really want to know what you're deficient in, get your blood work done.” The supplements she thinks are essential “that mostly everyone should take” are:

1) Liposomal Vitamin C

2) Vitamin D3 +K2

3) Magnesium L Threonate (magtein)

4) Wild Caught Krill Oil

5) Liver organ complex

6) Grass-fed/grass-finished protein powder

These Are Her Favorite Workouts

Jamie maintains variety with exercise. “Switching up my workouts is what works best for me; I find it mentally stimulating, and on a personal level, I feel and see the best results from diversity,” she tells us. “I love horseback riding and definitely consider that a full-body workout. I don’t ride as much as I would like, but when I do, I love it! Rollerblading is also one of my favorite workouts. I love a good barre and pilates class; lifting weights is a must for me at least 3x a week, and I’ve recently gotten into sprinting, which has been a game changer.”

RELATED:10 Safe Weight Loss Tips from Fitness Guru Jillian Michaels to Shed Pounds Fast

Top 3 Fitness Rules

Here are Jamie’s top 3 fitness rules:

  1. If you have access to a floor, you can get a workout in, we’re born to move—prioritize daily movement.
  2. Don’t underestimate the power of walking, consistently.
  3. Just like your food, your workouts don’t need to make sense to anyone but you.

Sleep and Meditation Are Also Key

Other important health habits, per Jamie, are sleep and meditation. “Good sleep is extremely important and, fortunately, has not ever been a problem for me. Meditation in my opinion is very personal,” she says. “I believe there are many different forms of it and there is no wrong way to meditate.” For example, Rollerblading is one of her forms of meditation. “Believe it or not, I come up with my best ideas when skating and also can get into an intense mental flow state. One could argue that this isn’t meditation but what you believe is your reality,” she says.

And, Don’t Forget to Set Boundaries

“Setting boundaries is an underrated health habit that I find important. When I host my 21 Day Resets this is definitely a subject that comes up quite a bit. So often people spread themselves too thin by saying ‘yes’ to everything or putting others first instead of themselves. Healthy boundaries are necessary,” she says.

RELATED:The 3-Step Secret to Perfect Push-Ups (Even If You Can't Do One Now)

Lymphatic Drainage

Another self-care ritual Jamie swears by is lymphatic drainage. “I frequently get gua sha facials and recently just started adding in full body Brazilian manual lymphatic drainage. If you’ve never done either, do yourself a favor and try adding these rituals into your self care routine! I promise you will feel amazing,” she suggests.

You can find more tips on Jamie's personal Instagram account, or you can follow her on The Office Health or The Office 954. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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FACT CHECKED BY Christopher Roback
Expert-Recommended

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

Jamie Maitland, Certified Holistic Nutritionist, Elite Fitness Instructor, and Multidimensional Health Coach, has made a career out of helping people achieve their diet and fitness goals. Based out of Fort Lauderdale, Florida, the 38-year-old is living, breathing proof that maintaining a healthy lifestyle will help keep you in the best possible shape. In a recent interview with Body Network, she shared some of her personal health habits, including everything she eats in a day.


Health is a 24-Hour Job, She Says

Jamie, founder of The Office Health and The Office 954 and author of The 21 Day Reset Cookbook, started her fitness career in 2015 by co-founding Fort Lauderdale’s first and largest indoor cycling studio. “That quickly snowballed into a love for teaching and motivating people through fitness, and in 2019, I opened a new unique fitness concept called The Office 954,” she tells us.

“For an hour, people were with me at the studio, and that was the easy part,” she admits. “It was the other 23 hours in the day that I was interested in, which led to furthering education in not just fitness but nutrition and all-around health and wellness. Motivating and inspiring people is what I do best, and it only made sense to combine my two worlds of fitness and nutrition. To this day, I still own and teach at my studio and have also created a health & wellness company that offers the highest quality organic food products, premium supplements, and luxury retreat experiences.”

RELATED:I'm a Nutrition Pro: This 28-Day Walking Routine Burns More Fat Than Cardio

Here Is What She Eats in a Day

When it comes to her diet, Jamie is “all about balance, which is something you create,” she says. “Typically, my day starts with water followed by a pea size scoop of Shilajit (A substance that emerges from the crevices of high mountain ranges in Asia, rich in vitamins, minerals, essential fatty acids, and amino acids) taken on an empty stomach with a cup of coffee.

I’m not much of a breakfast person so lunch is usually my biggest meal which might consist of grass fed grass finished filet or organic corn and soy free chicken with some sort of kitchen sink salad (chopped roasted asparagus, chopped Romaine, scallions, 3 chopped egg white, 1/4 avocado, red onion, endive and peeled & deseed cubed cucumber— all organic ingredients—homemade dressing),” she says.

“If I need something sweet, my chocolate espresso protein muffins have changed my world (lol) and hit the spot! I usually have about 2 of those. Later, after my workout, I will have a 2-scoop protein shake.”

Dinner is her “lightest meal,” consisting of sliced chicken breast or seafood with a roasted vegetable, “sometimes only protein,” she explains. “I am a weird eater and live by this saying ‘your food doesn’t need to make sense to anyone but you!’ Another rule of thumb: I don’t eat past 8 pm.”

She Is a “Qualitarian”

Jamie stresses the importance of hydration. She drinks “at least a gallon” of water per day. “Water is life!” she explains.

“I eat what makes me feel my best. I don’t label myself anything, but if I had to, I would label myself a Qualitarian,” Jamie says. “Quality absolutely matters. You are what you ate, ate— and everything comes from somewhere, know the source. My eating style is designed around the health of my gut. I do my best to stay in tune with what works best for me, and I preach this to my clients. What makes sense to me might not make sense to you. Personally, I prioritize quality protein, healthy fats, and the time that I eat.” In total, she consumes “at least 120-130 grams of protein per day.”

RELATED:I Lost Over 250 Pounds And These Are 11 Habits That Transformed My Body

Top 3 Diet Rules

Here are Jamie’s top 3 diet rules:

  1. Know your body better than anyone. It’s yours to learn!
  2. You don’t need as much food as you think you do. Culture, unfortunately, promotes indulgence; stay conscious, use your brain— and design your life how you see it, not the other way around.
  3. What you stop eating might have a bigger impact than what you start eating.

Here Are Her Essentials

Jamie takes supplements, “but only essentials,” she says. “Everyone is very different, and if you really want to know what you're deficient in, get your blood work done.” The supplements she thinks are essential “that mostly everyone should take” are:

1) Liposomal Vitamin C

2) Vitamin D3 +K2

3) Magnesium L Threonate (magtein)

4) Wild Caught Krill Oil

5) Liver organ complex

6) Grass-fed/grass-finished protein powder

These Are Her Favorite Workouts

Jamie maintains variety with exercise. “Switching up my workouts is what works best for me; I find it mentally stimulating, and on a personal level, I feel and see the best results from diversity,” she tells us. “I love horseback riding and definitely consider that a full-body workout. I don’t ride as much as I would like, but when I do, I love it! Rollerblading is also one of my favorite workouts. I love a good barre and pilates class; lifting weights is a must for me at least 3x a week, and I’ve recently gotten into sprinting, which has been a game changer.”

RELATED:10 Safe Weight Loss Tips from Fitness Guru Jillian Michaels to Shed Pounds Fast

Top 3 Fitness Rules

Here are Jamie’s top 3 fitness rules:

  1. If you have access to a floor, you can get a workout in, we’re born to move—prioritize daily movement.
  2. Don’t underestimate the power of walking, consistently.
  3. Just like your food, your workouts don’t need to make sense to anyone but you.

Sleep and Meditation Are Also Key

Other important health habits, per Jamie, are sleep and meditation. “Good sleep is extremely important and, fortunately, has not ever been a problem for me. Meditation in my opinion is very personal,” she says. “I believe there are many different forms of it and there is no wrong way to meditate.” For example, Rollerblading is one of her forms of meditation. “Believe it or not, I come up with my best ideas when skating and also can get into an intense mental flow state. One could argue that this isn’t meditation but what you believe is your reality,” she says.

And, Don’t Forget to Set Boundaries

“Setting boundaries is an underrated health habit that I find important. When I host my 21 Day Resets this is definitely a subject that comes up quite a bit. So often people spread themselves too thin by saying ‘yes’ to everything or putting others first instead of themselves. Healthy boundaries are necessary,” she says.

RELATED:The 3-Step Secret to Perfect Push-Ups (Even If You Can't Do One Now)

Lymphatic Drainage

Another self-care ritual Jamie swears by is lymphatic drainage. “I frequently get gua sha facials and recently just started adding in full body Brazilian manual lymphatic drainage. If you’ve never done either, do yourself a favor and try adding these rituals into your self care routine! I promise you will feel amazing,” she suggests.

You can find more tips on Jamie's personal Instagram account, or you can follow her on The Office Health or The Office 954. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Liz_Hilliard_5844
Liz Hilliard
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.

Liz Hilliard, 70, is living, breathing proof that age is just a number. The pilates instructor, who trains out of her studio Hilliard Studio Method, discovered the workout when she was 48, and completely transformed her approach to health. Over the years she has managed to learn a few things about longevity, revealing her secrets in an interview with Body Network.


Liz Used to Rely on Traditional Workouts

Liz HilliardLiz Hilliard

Liz, who lives in Charlotte, North Carolina, explains that she was athletic throughout her childhood and enjoyed playing basketball and other team sports. “Traditional workouts always felt boring and offered minimal results for the time and energy put into them, " she says. Until I was in my late 40s, I relied on tennis and walking as my main sources of exercise.

RELATED: I'm a Personal Trainer and These 5 Moves Banished My Clients' Bat Wings in Weeks

She Discovered Pilates at Age 48

Liz HilliardLiz Hilliard

“At age 48, I attended my first Pilates class and immediately felt incredibly challenged. I even had fun, which led me to become certified in Pilates,” she says. In 2002, she opened her first personal Pilates training studio. “It was a successful business, and my clients were seeing real results. However, at age 51, while going through menopause, I noticed despite my Pilates workout, my belly fat was increasing, and my overall strength was decreasing as well, aka flabby arms and sagging bottom."

Fusing Strength Training with Pilates Was a Game-Changer

Liz HilliardLiz Hilliard

"Inspired by my daughter, who was getting married and sculpting up for her wedding, I began researching heavy resistance training and hired my own personal trainer to try to sculpt my 51-year-old, menopausal body. We implemented heavy weight training, and I was determined to debunk the ‘bulking’ myth that most women feel about weightlifting," Liz says.

"The short story is that adding heavier resistance training to my core-centric Pilates workout began to sculpt my body in ways I hadn’t seen before using only traditional Pilates. That’s when I devised my Method. By incorporating heavy resistance with the core-centric exercises of Pilates, the Hilliard Studio Method was born."

She Shaved Inches Off Her Waistline

Slim young woman measuring her thin waist with a tape measure, close upShutterstock

Hillard, who has since authored the book "Be Powerful: Find Your Strength at Any Age" and co-hosts the Be Powerful Podcast, has remained 135 pounds throughout most of her life. “Muscle weighs more than fat, so I was replacing adipose tissue with muscle. My body was sculpting and changing at a rapid rate, especially given that I was in the throes of menopause. I lost inches around my waist, my arms became strong and sculpted, my abs flattened, and my glutes lifted. My entire body changed over the course of a year or less,” she says.

She Works Out 4 to 5 Times a Week

Liz HilliardLiz Hilliard

What are the most important things she learned about getting in shape? “Find a workout that you enjoy, or you won’t stick with it. Our lives are busy, so finding a workout that efficiently provides resistance combined with stretch and enough cardio is essential. I do my workout at Hilliard Studio Method 4 to 5 times a week because we change the workout daily, moving through compound exercising and utilizing different resistance tools like balls, gliders, and bands to continuously cause muscle confusion and avoid the dreadful plateau, both mentally and physically. We keep the work fun and evolving, low impact yet high intensity. The amazing side effect of getting in physical shape is that one’s mental and emotional outlook becomes far more positive. Strength training like I do at HSM is the fountain of youth,” she continues.

RELATED: This Woman Gave Up Processed Sugar and Got Into the Best Shape of Her Life at 54 By Doing These 4 Things

Get Your Steps In

Liz HilliardLiz Hilliard

Her top workout suggestions? “Walk every day and everywhere. Get outside as often as possible to walk in nature. Bonus points if you walk with a friend. It’s built-in mental and physical therapy, which will not only help keep you fit but also lift your mood and keep your mind creative,” she says.

Strength Train Four Times a Week

Liz HilliardLiz Hilliard

Also, strength training 4 times per week. “Strength training is an absolute requirement for healthy aging and simply means load-bearing exercises that require your muscles to engage. This can include anything from hand weights, resistance bands, weighted balls or any weighted object that taxes and builds skeletal muscles. Skeletal muscle strength allows the body to burn calories and maintain a healthy weight while setting the body up for success when inevitable accidents happen, so you are far less likely to avoid falling and breaking bones,” she says.

It’s Never Too Late to Get in Shape

Liz HilliardLiz Hilliard

What is her message for women out there who are struggling to get in shape? “It’s never too late, and you’re never too old or out of shape to start exercising. By simply getting out of your chair and going for a 20-minute walk, you’ll have the immediate feedback of feeling better physically, mentally, and emotionally,” she says.

Make Exercise Social

Liz HilliardLiz Hilliard

She also recommends connecting with friends to walk, workout, “and just talk every day,” she says. “Walking and talking with a friend or acquaintance is the perfect combo for both physical and mental health! Add resistance training to your workout, which can be as simple as a plank for as long as you can hold it until you work for up to a minute. Then go for 2 minutes or more. This is resistance training and incredible for your core and overall fitness! Then add a pushup on your knees, which is basically a moving plank that strengthens your arms, back, and core, not to mention flattens your abs. Do as many as you can, and try to work up to 20 or more. Mostly, just keep moving every single day. Our bodies are designed to move. The fastest way to early aging is to stop moving. The move it or lose it cliché is true.”

RELATED: I Help Women Over 35 Lose Weight: 9 Eating Errors You Must Stop Today

Try the Hilliard Studio Method at Home

Athletic woman in stylish sportswear doing lunges exercises at home in bedroom.Shutterstock

She says she “takes working out to the next level to produce results that are nothing short of a total mind-body transformation for women and men of all ages and stages,” she says. “Hilliard Studio Method group classes are designed to be taken on a regular basis. Each class is different from the day before. Our energetic and encouraging trainers utilize a variety of powerful movements and workout tools in a high intensity, low impact method driven by empowering, beat-driven music; think personal training in a group setting.” Her classes can also be done virtually via an online streaming platform and live Zoom classes. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Christine Roderick corexchristine
Copyright corexchristine/Instagram
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.

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.

Are you letting your age be an excuse for not getting into shape? One 57-year-old expert who looks half her age has some recommendations to help you burn fat and achieve your best body. Christine Roderick is an “age positive” fitness trainer who helps “women over 40 transform their body, mind & spirits.” In a new social media post, she shows off her flat abs and reveals all her healthy daily habits that help her achieve her fantastic figure. “What I do for maximum fat burning at 57,” she writes. “Use this template for a week, 2 weeks or a month to get results,” she adds, sharing “what a typical day looks like” in her life.

Intermittent Fasting

Her first habit is intermittent fasting. “Fast 12-13 hours,” she recommends. Intermittent fasting prolongs “the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Hydration

Christine wakes up at 6:15 a.m. The first thing she does is hydrate. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Coffee

Christina drinks a “loaded” coffee latte at 7:00 a.m. She adds @cymbiotika nootropic creamer and one scoop of collagen. According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

Protein Before Workout

At 8:00 a.m., she hits the gym for a challenging strength training workout “with about 15 grams of protein as fuel & water with. @kion aminos,” she reveals. 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.

Here Is What She Eats in a Day

For breakfast, Christine consumes 30 to 49 grams of protein, healthy fats, and carbs. She might eat eggs, lean meat, avocado, and whole grain toast or have a protein shake with prebiotic powder. Lunch is her largest meal of the day, “lean protein, bit more complex crabs & veggies ( i.e. salmon, leafy green salad & brown rice )” she writes. At 3 she will have a snack, 20 grams of protein in the form of cottage cheese, Greek yogurt, or hummus with veggies or seed cracker. Dinner might be lean meat, grilled veggies, and salad. “I tend to skip a lot of carbs at night but if I do do it it’s usually quinoa or a whole grain,” she says. For dessert, she will have “chocolate something!” she says. In total she aims for 120 grams of protein.

Stretching or Yoga

She also does stretch or yoga in the afternoon “to work on mobility & flexibility,” she says. “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

Walking

Christine gets her steps in. She explains that she is “trying to incorporate the 15-20 minute walk after dinner at a 50% so far lol but really want this in my life,” she writes. Going for a daily walk can be a game changer, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day reduced the risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

Tea Before Bed

She also avoids eating 2 to 3 hours before bed, “just a habit I made myself get consistent with,” she says. “I drink tea or sugar free cacao if I need something.” Numerous studies have shown that various teas may boost your immune system, fight inflammation, and even ward off cancer and heart disease.

Supplements

Christine takes supplements throughout the day:

Morning supplements: @fatty15, @seed probiotics @joiwomenswellness NAD, glutathione, C & methylated vitamin B 12

Afternoon supplements: @modere_us collagen & Trim ( Cla) @cymbiotika D3K2 @udeawellness the hair pill & omega 3 supplement

Evening supplements: Magnesium threonate & citrate for calm & progesterone

Sleep

Lastly, she prioritizes sleep. “In bed by 10 hopefully!!!!” she writes. 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. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

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.

Don’t let menopause be an excuse for not getting into shape. Annie Murray (@anniesfitnesssteyning) is a 54-year-old fitness trainer whose mission is “empowering mid-lifers to get strong, build healthy habits, and be the best version of themselves.” She regularly offers fitness, motivation, and nutrition tips to her followers on how to be the healthiest version of themselves through and beyond menopause. In a recent viral post, she reveals how she got into the best shape of her life and the changes she made to get there.


In the First Photo She Was 42 and Perimenopausal

Annie shares before-and-after images of herself during the perimenopausal stage and after menopause. “The photo on the left was taken when I was 42 years old. At the time, I was perimenopausal with low Tmuscle mass, low body weight, and low energy. I was constantly ill, experiencing bouts of shingles and chest infections,” she says.

This Was Her Training Routine and Diet

Home training concept. Smiling senior woman doing elbow plank on yoga mat in living room. Positive mature lady doing her workout routine, exercising indoors, strengthening her core musclesShutterstock

Her nutrition and exercise routine consisted of:

- Hours of cardio

- Bodyweight exercises

- Cutting out food groups

- Yo-yo dieting

- Eating too much convenience food, processed sugar and refined carbohydrates

- Drinking alcohol regularly

She Is Healthier at 54 Than She Was at 42

“The photo on the right was taken last week when I turned 54,” she continues. “I am currently post-menopausal, with high muscle mass and low body fat. My body weight has increased, I eat more, I have higher energy levels, and my immune system is strong. My metabolic age is 36, with a visceral fat rating of 2.”

Strength Training

One woman mature caucasian female slim hands hold dumbbell while training at home or fitness center real people healthy lifestyle concept copy spaceShutterstock

She then goes on to detail her “nutrition and exercise” routine. She starts off by revealing she does strength training three times a week.

Cardio

Shot of athlete woman exercising on assault air bike.Shutterstock

She also makes sure to get cardio in, but doesn’t do as much. She does “cardio training 2-3x\week,” she writes.

Walking

woman walking towards unknown placesShutterstock

She also makes sure to get her steps in. “Walking daily” is part of her routine.

Nutritious Whole Foods

Happy vegan woman smiling at the camera while eating a vegetable salad from a bowl. Senior woman enjoying a plant-based breakfast after a home workout. Mature woman taking care of her ageing body.Shutterstock

As for her diet, she tries to keep it clean. “Eating nutritious whole-food,” is her focus.

Protein

Raw chicken breast sliced or cut pieces on wooden cutting board with herbs and spices on dark slate, stone, concrete background. Raw chicken meat. Top view with copy space. Mock up.Shutterstock

She also understands the importance of fueling up with protein. “Eating a minimum of 100g protein a day,” is key, she says.

No Processed Sugar or Refined Carbohydrates

Unhealthy Chocolate Cookies with Vanilla Cream FillingShutterstock

One of her biggest no-nos when it comes to diet? “No processed sugar or refined carbohydrates,” she writes.

No Alcohol

Group of happy friends toasting and drinking fancy cocktails at bar terrace-Three Young girls drink mojito and clinking glass together at pub enjoying happy hour at summer party- Life Style conceptShutterstock

There is something else she avoids: Drinking her calories. “No alcohol” is her other major, don’t.

She Discovered Weights at 48

Fit mature woman in sportswear lifting a dumbbell during a strength training session at the gymShutterstock

“At the age of 48, I became a personal trainer and started to incorporate lighter weights into my fitness routine. At 50, I started to strength train in the gym using the progressive load technique (increasing the weight or number of reps over time). That’s when I discovered the power of lifting weights and the importance of having lean muscle mass,” she says.

Here Is Why Muscle Is Important

Fitness woman in sportswear trains shoulder muscles, doing dumbbell press while sitting on bench in gym. Back viewShutterstock

According to Annie, muscle is the “key” to:

✨ better body composition

✨ burning fat

✨ driving your metabolism

✨ protecting against disease

✨ regulating blood sugar

✨ controlling hunger

✨ increased mobility

✨ better mood

✨ increased energy

She Is “Fitter, Stronger, and Healthier” Than She Was in Her 20s

Mature lady in white shirt holding hands behind her head and expressing positive emotions while spending time outdoors.Shutterstock

Overall, she is happy where she is today. “I can safely say, I am fitter, stronger and healthier now, than I was in my 20’s,” she says.

Having Lean Muscle “Is Key”

Middle age sportswoman smiling happy training at the park.Shutterstock

“If you’re serious about staying healthy whilst you age, then having lean muscle is key. The only way to build and maintain muscle is to lift weights and don’t stop. Combined this with good nutrition and that’s the formula that’s worked for me,” she says.

She Adds That “It’s Never too Late”

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Her final words of wisdom? “If I can do it, so can you. It’s never too late, and you are never too old to start,” she says. And if you enjoyed this article, don't miss these 20 Superfoods for People Over 50.

FACT CHECKED BY Christopher Roback
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YouTube health and lifestyle influencer Candi Randolph (Inspire My Style) is in her mid-60s and in the best shape of her life—and she says you can do it, too. Randolph is passionate about women in their 50s and 60s thriving, not just health and fitness-wise but in overall wellness and quality of life. “Fitness after 60 is a commitment,” she says. “It doesn't happen by chance, nor does it happen automatically. You have to make it happen for yourself, my friend. Work within any limitations that you may have. Make sure you follow any doctor's instructions that you are under the care of, and be wise and smart about what you do. But just remember, you are never too old to stay in shape.” Here’s how she does it.


The Joy of Walking Every Day

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Randolph loves getting her steps outdoors. “Walking outdoors is always my first choice when it's possible. And I aim to walk about 7,500 steps just about every day, more if I can. It's a daily activity for me, and it really is part of my self-care because it helps me to feel like, well, me.”

Walking Inside Home

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Staying active throughout the day is crucial, and that’s aside from any structured exercise routine. “I manage to get in 7-10,000 steps almost every day without leaving my home,” Randolph says. “There's a lot of places you can walk inside your home, even if it's small. I don't live in a big home, but I managed to do that. So getting steps in and keeping your body active are important.”

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

Healthy Diet

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Randolph makes a point to eat a healthy, balanced diet that adequately fuels her workouts—but admits it takes discipline. “If in my sixties I allowed myself to indulge every time I felt like it, I probably wouldn't fit behind this desk,” she says. “So there is discipline involved for sure. I don't deprive myself of any of the foods and things that I like, but I am careful to balance proteins, fats, and carbs pretty much every day. It's the way I eat.”

Positive Routines

Taking care of your mind is also important. “How we feed our mind and our spirit and how we go through our day makes a difference as well,” she says. “Having routines that keep us moving forward in a positive direction, like a morning routine or even evening routine before we go to bed, things like that, that we make a part of our life are all essential components of fitness and a healthy lifestyle as we get older.”

Low-Impact Exercises

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Randolph recommends low-impact exercises to stay strong and independent. “There are plenty of low impact aerobics type exercises that can be done that a relatively healthy person in their sixties and seventies can accomplish,” she says. “You can accomplish so much towards keeping your body strong without using any weights at all. You use your own body weight. My focus is not on seeing how big my muscles can get, but keeping them firm and strong so that I can do the daily tasks that I want to do.”

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Functional Fitness

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Randolph’s goals are to be able to lift and play with her grandchildren with ease, so she focuses on functional fitness and balance. “Functional fitness is doing exercises that include several different body movements that would mimic things like bending down to pick up a bag of groceries off the floor or picking something up off the floor and then putting it up on a shelf or into a cabinet, maybe bending down to tie a shoe,” she says.

Stationary Bike

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Getting your heart rate up is important, Randolph says. “Other types of similar exercise would be biking, whether it's a stationary bike or a bicycle outside strength training, keeping our muscles strong, low impact aerobics, getting our heart rate moving without jumping all around. And then as part of strength training exercises that include functional fitness and balance so that we can move around as we need to in our daily activities without hurting ourselves.”

Crunches and Glute Bridges

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“Moving floor exercises are one type of strength training that we can do, and I aim to get in my strength training exercises several times a week,” Randolph says. “So here's just a couple of examples. I've been doing crunches and glute bridges for years, and they really help me stay strong and relatively fit. It really is amazing what you can accomplish by using just your body weight.”

RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger

Inspirational Words

Randolph emphasizes how important it is to take charge of your health. My commitment to living a healthy lifestyle really is at the top or the forefront of my daily activities because if I don't take care of myself, no one else is going to do it for me,” she says. “There are several essentials to a healthy lifestyle. Exercise is one of them. Certainly eating well, eating balanced meals, getting the right nutrients for our bodies that are getting older, self-care, giving our body, mind, and heart the regular care they need to keep us positive and motivated every day.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

katie south_east_living
Copyright south_east_living/Instagram

Do you want to drop a lot of weight this year? Katie Rees is a social media influencer who is documenting her weight loss journey on Instagram. In a recent post, she reveals all of the habits she is focusing on to achieve her weight loss goals this year. “Here’s everything my personal trainer has told me to do to lose 40 pounds of weight naturally in 2025,” she writes.

Wear a Weighted Vest and Ankle Weights

The first tip, courtesy of Katie’s personal trainer? Weighted vest movement and ankle weights. “I’m using mine to clean my house,” she says, “but you can use it to walk in. Buy heavy and remove the weights to start at an easy weight, then increase.”

Walking 10,000 Steps Per Day

Woman using daily activity tracking app on mobile phone showing 10 000 steps daily goal achievement

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Next, make sure to get your steps in. “10,000 steps minimum daily and use a step tracker to count it so you’re accurate,” says Katie. 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.

Macro Tracking Over Calorie Counting

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Regarding nutrition, her trainer has specific guidance to “monitor macros over calories and focus on protein and nutritional quality of food,” Katie says. “Protein is your nutritional superhero. No processed rubbish.” 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.

Hydrate

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Hydration is also key if you want to lose weight. Katie’s trainer recommends 3 liters of water daily “with electrolytes in the morning,” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

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

Strength Training

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Strength training is also essential to build lean muscle and burn fat. “3 resistance workouts a week in addition to the daily steps,” Katie says. 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

Protein Before Caffeine

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It’s okay to drink coffee, but Katie’s trainer maintains that if you want to lose weight, you need to do something first. “Protein before caffeine…always,” she says.

Visualize and Focus

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As for mental weight loss habits, “mindset and motivational podcasts daily” and visualization are crucial. Also, “focus on the day ahead and getting that done rather than the bigger picture. The consistent small actions from one day will add up to something big,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Don’t Drink Alcohol

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Don’t drink your calories. Katie’s trainer says to “drop alcohol totally.” Not only are most alcoholic drinks high in calories, but when you drink you are less likely to eat healthy food and exercise.

Sleep

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Finally, make sure to allow your body recharging time. “Time to rest and relax is just as important as everything else, make sure you’re getting enough sleep and restoration to reduce your cortisol,” says Katie.

Katie Lost 4 Pounds in 3 Week

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Katie is on her way to achieving her weight loss goals this year. “Let’s do it together in 2025. 4 pounds down, 40 to go,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness Coach Reveals 4 Ways to Avoid Weight Gain While Drinking Alcohol
Instagram/@casiejericho
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 enjoy a night of drinking, even if you are trying to lose weight? One expert claims to have some tips to help you do this. Casie Jericho is a fitness coach who helps women “lose fat, tone up & regain confidence without “giving up wine or charcuterie,” she writes in her Instagram bio. In a nw social media post she reveals her hacks for drinking alcohol and still losing weight. “4 things I do the day after drinking to not gain weight,” she writes, adding that they will help you to “avoid feeling sluggish and bloated!”

She Only Drinks Twice a Month

She starts with a disclaimer: She doesn’t drink often. “Reminder: I drink maybe once every two weeks. I know my body won’t be burning fat while it’s processing alcohol, and yes, it’s empty calories!” she writes.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

1. Start with a Protein-Packed Breakfast

Her first tip is to start with a protein-packed breakfast. “Start the day strong with at least 40g of protein!” she says. 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 Recocmends This Ometlette

She shares the “easy, delicious option” recipe with 32 grams of protein. “Add a scoop of protein powder to your coffee or smoothie for an extra 8g!” she says.

  • Veggie Omelette
  • 3 eggs (18g protein)
  • 1/2 cup cottage cheese (14g protein)
  • 1/2 cup spinach & peppers (nutrients + flavor!)
  • Top with salsa for extra zest!

2. Hydrate

Next, hydration is key. “Chug over 100oz of water with electrolytes!” she suggests. “Try this:Water + pinch of sea salt + squeeze of lemon + splash of coconut water = Your body will thank you!” According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

3. Exercise: 10,000 Steps

Next, “Get moving!” she says, recommending 10,000 steps per day. 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.

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

Also, Do This Quick Full-Body Workout

She also recommends doing “a quick full-body” workout. “Move your body, boost your energy, feel better!” she writes.

  • Squats: 3x12
  • Push-Ups: 3x10
  • Dumbbell Rows: 3x12
  • Plank: 3x30 sec.

3. Eat At Home

She also recommends eating at home. “Plan ahead to avoid cravings! Here’s a simple high-protein day,” she says.

  • Lunch: Grilled chicken salad + quinoa.
  • Snack: Greek yogurt + berries.
  • Dinner: Salmon + broccoli + sweet potatoes.

4. Get Back on Track

As for the “biggest tip” she says to keep on going. “Own your choices, move on, and get back on track. Overdoing cardio or binging on greasy takeout won’t help!” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Maria Gad mariiiagad
Copyright mariiiagad/Instagram
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.

Are you struggling to lose weight but experiencing frustration? You don’t need to complicate weight loss, says one expert. Maria Gad is a Fitness & Weight Loss Coach who uses her experience losing weight to help others. In a new post, she shares some simple tips on how to do it by changing up your diet. “5 eating habits that helped me lose 9 kg,” she writes. “These small changes helped me stay on track and achieve my goals! Try them out and see how they work for you!”

Hydrate

Her first tip? Start the day on a hydrated note. “Hydrate first! Drink water as soon as you wake up and before or with every meal,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Snack Smart

You can eat in between meals, but make good choices. “Snack smart,” Gad recommends. “Have a light snack before going out to avoid overeating later.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Meal Plan

Her next tip? Plan ahead. “When dining out, check the menu in advance to make healthier choices. Stick to 2 out of 3: starter, main, or dessert,” she writes. There is scientific evidence supporting the benefits of meal planning. Studies show that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. One study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Limit Alcohol

Don’t drink your calories, says Gad. “Limit alcohol. A drink now and then is fine, but remember it’s packed with hidden calories, can slow recovery, and mess with your sleep,” she writes.

Sauces on the Side

Don’t drench your food in sauce. “Sauces on the side” is a must, she says. “Ask for dips and sauces on the side to control portions and avoid unnecessary calories.”

Eat Protein Oats

You can still “eat delicious food AND still get results,” she writes in another post. “Eating healthy doesn’t mean sacrificing flavor or enjoyment. Here are 3 of my favorite meals that keep me on track while satisfying my cravings.” The first? Protein oats. “Tastes just like cake! Perfect for sweet mornings. Just mix oats, cocoa powder, protein powder, and a splash of milk. Top with melted peanut butter and dark chocolate. You’ll be in heaven!” she says.

Teriyaki Salmon Is Another Favorite Meal

Another one of her favorites is teriyaki salmon. “My go-to dish that I could eat every day! Marinate wild salmon in a teriyaki mix, bake it to perfection, and serve with rice and broccoli. It’s both nutritious and indulgent!” she writes.

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

And, Halo Top

When it comes to sweet treats, you don’t have to deprive yourself. “Yes, I eat dessert every day!” she says. “A tub of Halo Top only has 320 calories, making it a guilt-free way to satisfy my sweet tooth after dinner.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.