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Alex Rodriguez’s Girlfriend, Jaclyn Cordeiro, Shares “Friday Flex” Workout

Here is how she maintains her hot body.

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Jaclyn Cordeiro (@jac_lynfit) is heating up social media in her latest mirror selfie. In a new post shared this week, Alex Rodriguez’s fitness instructor girlfriend shows off her insanely fit figure in a red bathing suit while flexing in front of the mirror. “Friday Flex❤️” she captioned the Instagram clip adding the hashtags #letsgoladies #goalcrushers#unapologetic. How does the Canadian beauty maintain her godly body? The Body Network has the details on all of her lifestyle habits.


She Has Been a Gym Rat Most of Her Life

Jaclyn discovered the gym early on in life. “[When] I ventured into the world of weight lifting, I immediately fell in love,” Cordeiro told Oxygen. “This newfound love helped me through the stress of nursing school and kept me focused on my life goals.” The mother-of-two, has been competing in bodybuilding and bikini competitions for several years, before-during-and-after having her kids.

Related: This Is the Exact Daily Routine That Helped Me Lose 50 Pounds, Says Fitness Expert

She Mixes Up Her Workouts

Jaclyn_Cordeiro3jac_lynfit/Instagram

“I train my body with intention and focus on MIND-MUSCLE CONNECTION. I always perform early morning fasted cardio. I always go into my training with muscle groups in mind but use various methods; HIIT, Tabata, FBW, isolation, TUT and listen to what my body is telling me to do (an intuitive approach),” she told Status Fitness Magazine about her go-to workouts.

She Takes Supplements

Jaclyn_Cordeiro2jac_lynfit/Instagram

Jaclyn is “very mindful” of what she puts into her body. “My stack includes Energy and Burner (fasted cardio), Superfoods Greens, CLA, Multivitamin, Vitamin D, Calcium, and Vitamin C daily,” she told Status Fitness.

Her Diet Is Plant-Based

“My diet consists of a plant-based, I transitioned from animal-based to plant-based about 6 years ago. I cannot express enough the benefits for my body both physically and the overall mental clarity and function. I am able to maintain a leaner physique, eliminate GI issues and my sense of connection to my body is insanely powerful,” she told Status Fitness. Her favorite post-workout snack? “Tofu, sweet potatoes and roasted chickpeas with lots of hot sauce!” she added to Oxygen.

She Has a Six-Week Transformation Program

Jaclyn_Cordeiro5jac_lynfit/Instagram

You can lose weight with Jaclyn’s help. “My six-week transformation challenge program includes; a flexible nutrition plan with a focus on plant-based/whole foods and a training plan that can be done in the comfort of their home environments,” Cordeiro explains to Oxygen. “My focus is to break down barriers and gain the trust of my client during the six weeks, specifically during the 15-minute virtual check-ins, to achieve results that clients never thought were attainable.”

Related: I Lost Over 129 Pounds with the Help of This Cereal Hack

A-Rod Is Her Boyfriend, Workout Buddy, and Client

Jaclyn_Cordeiro_a_rodarod/ jac_lynfit/Instagram

In September 2023, A Rod revealed that his girlfriend helped him drop 32 pounds, calling his health journey with her “life changing.” He wrote that at the end of 2021, his family pointed out that her was looking unhealthy. “Not what you want to hear, but I knew I wasn’t my best self,” he said. “It all came down to me making some key changes in my habits: 1. More plants, less red meat 2. Intermittent fasting 3. Night walks. Small changes led to big results, and I’m feeling better than ever,” he continued. “Thank you @jac_lynfit for being my guide and support. You coached me up to stay dedicated, motivated and improve each day.”

💪🔥Body Booster: Plant-based eating can sustain a body-building lifestyle. However, if you want to cut animal products out and still get enough protein you will have to be more thoughtful about eating and creative with protein sources.

More For You

Jaclyn Cordeiro (@jac_lynfit) is heating up social media in her latest mirror selfie. In a new post shared this week, Alex Rodriguez’s fitness instructor girlfriend shows off her insanely fit figure in a red bathing suit while flexing in front of the mirror. “Friday Flex❤️” she captioned the Instagram clip adding the hashtags #letsgoladies #goalcrushers#unapologetic. How does the Canadian beauty maintain her godly body? The Body Network has the details on all of her lifestyle habits.


She Has Been a Gym Rat Most of Her Life

Jaclyn discovered the gym early on in life. “[When] I ventured into the world of weight lifting, I immediately fell in love,” Cordeiro told Oxygen. “This newfound love helped me through the stress of nursing school and kept me focused on my life goals.” The mother-of-two, has been competing in bodybuilding and bikini competitions for several years, before-during-and-after having her kids.

Related: This Is the Exact Daily Routine That Helped Me Lose 50 Pounds, Says Fitness Expert

She Mixes Up Her Workouts

Jaclyn_Cordeiro3jac_lynfit/Instagram

“I train my body with intention and focus on MIND-MUSCLE CONNECTION. I always perform early morning fasted cardio. I always go into my training with muscle groups in mind but use various methods; HIIT, Tabata, FBW, isolation, TUT and listen to what my body is telling me to do (an intuitive approach),” she told Status Fitness Magazine about her go-to workouts.

She Takes Supplements

Jaclyn_Cordeiro2jac_lynfit/Instagram

Jaclyn is “very mindful” of what she puts into her body. “My stack includes Energy and Burner (fasted cardio), Superfoods Greens, CLA, Multivitamin, Vitamin D, Calcium, and Vitamin C daily,” she told Status Fitness.

Her Diet Is Plant-Based

“My diet consists of a plant-based, I transitioned from animal-based to plant-based about 6 years ago. I cannot express enough the benefits for my body both physically and the overall mental clarity and function. I am able to maintain a leaner physique, eliminate GI issues and my sense of connection to my body is insanely powerful,” she told Status Fitness. Her favorite post-workout snack? “Tofu, sweet potatoes and roasted chickpeas with lots of hot sauce!” she added to Oxygen.

She Has a Six-Week Transformation Program

Jaclyn_Cordeiro5jac_lynfit/Instagram

You can lose weight with Jaclyn’s help. “My six-week transformation challenge program includes; a flexible nutrition plan with a focus on plant-based/whole foods and a training plan that can be done in the comfort of their home environments,” Cordeiro explains to Oxygen. “My focus is to break down barriers and gain the trust of my client during the six weeks, specifically during the 15-minute virtual check-ins, to achieve results that clients never thought were attainable.”

Related: I Lost Over 129 Pounds with the Help of This Cereal Hack

A-Rod Is Her Boyfriend, Workout Buddy, and Client

Jaclyn_Cordeiro_a_rodarod/ jac_lynfit/Instagram

In September 2023, A Rod revealed that his girlfriend helped him drop 32 pounds, calling his health journey with her “life changing.” He wrote that at the end of 2021, his family pointed out that her was looking unhealthy. “Not what you want to hear, but I knew I wasn’t my best self,” he said. “It all came down to me making some key changes in my habits: 1. More plants, less red meat 2. Intermittent fasting 3. Night walks. Small changes led to big results, and I’m feeling better than ever,” he continued. “Thank you @jac_lynfit for being my guide and support. You coached me up to stay dedicated, motivated and improve each day.”

💪🔥Body Booster: Plant-based eating can sustain a body-building lifestyle. However, if you want to cut animal products out and still get enough protein you will have to be more thoughtful about eating and creative with protein sources.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

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

Alex Rice is on fire in her latest workout video. In a new social media post the certified personal trainer and fitness influencer, who boasts over 1.1 million Instagram followers, shows off her enviable figure – including her rock hard abs – in a sports bra and leggings while executing an upper body workout. “You go girl! Hit those spicy spots. Keep rocking it! 🔥” commented Alexia Clark. “Those chest press dumbbells are as big as you are!! 😍” added Olivia Ostrom. Here is everything you need to know about her routine and all of her other health and fitness habits.


She Warms Up

“Let’s warm up for leg day 🔥 your body will thank you!!” she captioned a post. “Most people know they should warm up, but don’t always know where to begin! I got youuu 🫡 you don’t have to do this exact routine, but I’m hoping it will give you some ideas for your warm up. She explained that her “warm up is usually circuit style” and that she does 2 to 3 rounds “about 10 reps each side.”

Related: I’m a Dietitian and I Lost 100 Pounds With These Delicious Foods

She Eats Overnight Oats

Alex recently shared her recipe for peanut butter and jelly overnight oats.

Ingredients:

  • 1/2 cup Old fashioned Oats
  • 1/2 Milk of choice (I start with a 1/2 cup and add more if/when needed)
  • 1 scoop @youcanbeam vanilla soft serve protein powder
  • 1 tablespoon Chia seeds
  • 1 tablespoon Honey
  • 1 tablespoon PB
  • 1 tablespoon your choice of jelly
  • Topping: chopped strawberries

Directions:

  • Add milk, chia seeds, honey and stir to combine
  • Stir in your protein powder and oats
  • Add your PB& J and swirl it in (don’t mix it in completely- the goal is to have swirls of pb&j throughout)
  • Store in fridge in an air right container overnight or at least 3 hours
  • Add your toppings when you’re ready to eat 🍓

She Isn’t Afraid of “Putting on too Much Muscle”

Alex is not afraid of “putting on too much muscle” by lifting weights. “Workout however you want to, I stand by that!!! But to answer your question, no I’m not worried about putting on too much muscle, thank you! Plus, I wish putting on muscle was that easy,” she says in a post.

She Started Her Journey with “Cardio and Abs”

Alex recommends starting small before working your way up to heavy weights. “I feel my strongest when I’m lowering my barbell to the ground or holding 45lb plates in each hand 😅but I did start at the gym doing cardio and abs. Eventually made my way to lifting and never looked back!!” she captioned a post.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

She Doesn’t Rush Through Her Workouts

Alex recommends taking your time when working out. “Take your workouts to the next level 😮‍💨 It’s easy to rush through a workout, but keep things controlled! Don’t let yourself go on autopilot when you’re lifting. Focus on that mind to muscle connection!” she wrote in a post, adding that you should not give up and instead, “push for that extra 1 or 2 reps,” and “do the exercises that are hard for you. It’s ok to fail, but how will you progress if you don’t keep trying!” she says.

Related: #1 Trick to Feel Full, Energized and Satisfied While Eating Food You Love, According to Nutritionist

Here Is Her Upper Body Workout

In her recent post, Alex shares an upper body workout. “We’re focusing on boulder shoulders, chest, and triceps! You can do this one at the gym or at home, let’s gooooo,” she writes in the caption.

FULL WORKOUT:

  • 1a. Push Ups 4 sets | 10-12 reps *last set to failure*
  • 2a. DB Seated Shoulder Press 3 sets | 6-8 reps
  • 3a. Alt. Chest Press 3 sets | 8-10 (each) reps
  • 4a. OH single arm Tricep Extensions 3 sets | 10-12 reps

FINISHER:

  • 5a. Plate Twists 3 sets | 30 sec
  • 5b. ISO Hold Shoulder Press 3 sets | 30 sec

💪🔥Body Booster: Don’t race through your workouts. Going slow and focusing on form can be just as effective – if not more – than going at a faster pace.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

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

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


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

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

She Suggests Gym Workouts

Gabby_Dawn_Allen_gabbydawnallen1gabbydawnallen/Instagram

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

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

Her Body Is the Result of Strength Training

Gabby_Dawn_Allen_gabbydawnallen3gabbydawnallen/Instagram

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

Resistance Training, Nutrition, and Cardio Are Key

Gabby_Dawn_Allen8gabbydawnallen/Instagram

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

She Calls This “Hybrid Training”

Gabby_Dawn_Allen10gabbydawnallen/Instagram

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

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

She Also Stresses the Importance of Consistency

Gabby_Dawn_Allen9gabbydawnallen/Instagram

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

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

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.

Alexia Clark is showing off some pretty impressive exercise moves. In a new social media post, the fitness trainer and influencer, who boasts over 2.4 million Instagram followers, flaunts her amazing figure and advanced athletic ability demonstrating some pretty advanced moves. “What do you think of these three body weight exercises?!” she asks her followers. “You’re on a whole other level of amazingness,” one of them commented. “Yeah this is super crazy,” added another. She also offered alternatives for beginners and intermediate levels. Here is everything you need to know about the workout.


First Exercise: Push Up Kick Up

alexia_clark6alexia_clark/Instagram

First she does a “push up kick up,” a complicated move. “This one was a lot harder than I thought it would be!” she writes about it. “In my personal opinion a great intermediate alternative for this would be using a TRX. Perform a push up and try to focus on having most of your weight in your hands. Try to keep your feet light. A great beginner alternative would be a hands elevated push up with a knee tuck at the top.”

RELATED:Emily Skye Shows Off Her Sculpted Curves and Reveals Her "Insecurities"

Push Up Pistol Squat

alexia_clark7alexia_clark/Instagram

The second exercise: Push up pistol squat. “A great intermediate alternative would be to use blocks or parallel bars for your hands perform a push up and the hop forward for a pistol squat or standard squat,” she writes. “A great beginner alternative would be a hands elevated burpee.”

Break Dancer

alexia_clark5alexia_clark/Instagram

The last exercise? Break dancer, “one of my all time faves,” she reveals. “An intermediate alternative would be to start in a crawl position and kick through at a slower pace. Try one side first to feel the movement. For my beginners mountain climbers are great! Even hands elevated focusing on directing your knee to the opposite elbow.”

She Eats Clean

Alexia_Clark1alexia_clark/Instagram

Alexia doesn’t follow any diet plans. “I just try to make sure I eat clean. I don't buy snack foods or junk food. I know that if I have those things around, I'm going to eat all of it, at once,” she told

Meal Prep on Fleek. How does she define "eating clean"? “I eat vegetables at every meal, no red meat (doesn't agree w/stomach), and try not to eat anything processed,” she said.

RELATED: I Lost 80 Pounds By Walking Every Day for 3 Months and Here Is How You Can Achieve the Same Results

Hiking

Hiking in the mountains. Female legs with sports shoes and backpack running on a trail mountain, close upShutterstock

If she’s not at the gym, you will find Alexia burning calories outdoors. She told Meal Prep on Fleek that “hiking with my dogs,” is her other favorite workout. Her least? “Not a huge fan of spinning,” she said.

💪🔥Body Booster: Before trying any new exercise – especially one that looks a little complicated – you might want to talk to a fitness expert. Attempting an exercise your body isn’t ready for, especially if you are just getting started out, could result in injury.

FACT CHECKED BY Christopher Roback
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.

Alexia Clark is revealing an at-home workout to build up your backside! In a new social media post the fitness trainer and influencer, who boasts over 2.4 million Instagram followers, shows off her washboard abs in a crop top and leggings, while unveiling a simple workout that promises big results. “How often do you do bodyweight exercises?” she asks in the Instagram post. “If you’re not doing them you are missing out on a huge opportunity to build muscle and become stronger. You don’t need extremely heavy weight to put your muscles under the stress they need. My pro advice is to leave how to make bodyweight exercises burn.” Here is the workout – and everything else you need to know about her diet and fitness habits.


Here Are Her Top “Booty Bodyweight” Exercises

Alexia_Clark2alexia_clark/Instagram

Alexia reveals her “booty bodyweight” exercises. “Don't forget to listen to your body while doing the workout,” she reminds her followers in the comment section.

  1. Reverse frog kicks
  2. Cross step over
  3. Single leg glute thrust
  4. Bulgarian split Squat
  5. Straight leg glute kick

Clean Eating

Alexia_Clark3alexia_clark/Instagram

Alexia has a healthy approach to diet. “I just try to make sure I eat clean. I don't buy snack foods or junk food. I know that if I have those things around, I'm going to eat all of it, at once,” she told Meal Prep on Fleek. What is "eating clean" anyway? “I eat vegetables at every meal, no red meat (doesn't agree w/stomach), and try not to eat anything processed,” she said.

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

Warm Up and Cool Down

Alexia_Clark1alexia_clark/Instagram

“It’s important to warm up before a workout and cool down after,” Alexia explains on her website. “I suggest taking 5-10 minutes to warm up your body before your workout focusing on mobility and blood flow. After your workout focus on some light movement with stretching and/or foam rolling to help prevent muscle soreness and tightness.”

Daily Exercise

Alexia_Clark4alexia_clark/Instagram

How often does Alexia exercise? “Personally, I try to move my body in some way 7 days a week because I feel better and have more energy when I’m active. I post my workouts 5 days a week, but if you have specific activities you enjoy, or want to repeat a previous workout on the weekends you definitely can. Listen to your body and make sure if you feel you need a rest day you take one!” she said on her website.

RELATED: 5 Signs Your Metabolism is Damaged from Dieting, According to a Dietitian – and How to Heal It

Hiking

Foggy cold morning weather in autumn. Woman with backpack and knit hat hiking in forest at fall seasonShutterstock

If she’s not at the gym, you will find Alexia burning calories outdoors. “I leave the weekends open for you to do any activities you enjoy. Some people will use it as recovery and focus on yoga or stretching, while others might go for a run or swim or repeat a circuit from a previous exercise,” she said on her website.

💪🔥Body Booster: If you want to build your glutes, make sure to do two to three glute workouts per week in addition to your other exercises.

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Evidence-Based

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

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

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

Are you on Ozempic but can’t seem to lose weight? It might be slowing down your metabolism, says an expert. Aliza Olive, MD, is a macronutrient expert and Cleveland Clinic doctor who dropped 20 pounds in 3 months on semaglutide. She is also the co-founder of MedFree Maintenance, helping others lose weight and achieve their body goals. In a new video, she discusses a very important thing to look out for. “Ozempic gals, red flags that your GLP-1 is slowing down your metabolism. 7 things you need to look out for. 3 is the worst,” she writes, revealing “GLP-1 Mistakes You Can’t Afford to Make!!”

If Your Metabolism Goes Down You Might Plateau

Shot of smiling young woman eating yogurt while sitting on stool in the kitchen at home.

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“If your metabolism goes down, it’s going to cause stubborn plateaus and make it even harder to keep the weight off when you decrease or stop Semaglutide or tirzepazide,” she writes in her post. Wish you could stop GLP1 meds like Ozempic, Zepbound, or Mounjaro but keep the results? Tapering off Semaglutide or Tirzepatide soon and fear becoming just another weight regain statistic?”

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

If You Don’t Eat Enough It Can Cause Muscle Loss

European tourist woman trying out local food.Eating traditional Portuguese egg custard tart pastry dessert pastel de Nata.Shutterstock

“If you don’t eat ENOUGH while On Ozempic, it can cause muscle loss, decreased calorie burn at rest, and decreased metabolism. Here are 7 Red Flags 🚩 that Your GLP-1 is slowing down your metabolism!” she adds.

7 Signs Ozempic Is Slowing Your Metabolism

Millennial girl with hair loss problem looking in mirror at homeShutterstock

Here are the following red flags, per Aliza:

  1. If you are losing hair.
  2. If your energy low
  3. If you’re not hungry at all in the mornings.
  4. If you are more moody than normal
  5. If your sex drive is decreased
  6. If your sleep is off.
  7. If You feel like you are weak and losing strength.

RELATED:20 Possible Ozempic Side Effects

Your Body Is Slowing Down

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“These are signals that tell you that your body isn’t thriving. When our metabolism slows down, we experience that with a decrease in movement. (You might not even notice it… thinks like less fidgeting, less talking with your hands, etc) Your body is actually slowing down on purpose so you use less calories each day,” she explains.

Here’s What to Do About It

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What should you do about it? “Make sure you are eating enough and not completely skipping meals while on Ozempic. It’s going to be hard to get enough protein if you aren’t having enough meals,” she says.

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

Here’s How Much You Should Eat

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“How much should you eat? That’s pretty individual. VERY Generally, I recommend using a TDEE calculator to calculate your maintenance calories. Then subtract about 500 calories. So if your maintenance is 1800 calories each day, aim for about 1300 calories,” she says.

Bottom Line: Don’t Undereat!

Young woman looking into the fridge, feeling hungry at nightShutterstock

“Going lower is not better! Feeling zero hunger, cravings, or food noise is NOT the goal. 🤯Yes, I said it!! The goal, especially if you plan to wean off medication is to dull these so you can build habits and emotional outlets to be able to maintain!” she concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Dr. Robert Cywes M.D. Ph.D. #CarbAddictionDoc
Copyright Dr. Robert Cywes/YouTube
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.

Struggling to get the most out of your Ozempic prescription? Dr. Robert Cywes, known as the #CarbAddictionDoc to his 300,000 YouTube subscribers, specializes in treating obesity through a comprehensive approach that goes beyond just medication. As a leading expert in weight management, he underlines that success requires the right strategy. Here are his essential tips to maximize your results.

Understand Your Medication's Role

Valparaiso, IN USA - January 15, 2025: Close up of a set of Ozempic Semaglutide Pens

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"Ozempic is a powerful tool, but it's not a magic solution," Dr. Cywes says in his post. "Think of it as a helper that makes it easier to implement the right habits." He explains that understanding how the medication works helps set realistic expectations and improves long-term success rates.

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Focus on High-Quality Protein at Every Meal

Smoked Salmon: Silky smoked salmon, thinly sliced and served with capers and dill,

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"Protein intake is crucial for preserving muscle mass during weight loss," explains Dr. Cywes. He recommends consuming at least 30 grams of protein at each main meal. "Without adequate protein, you risk losing muscle instead of fat. This is especially important when your appetite is reduced by Ozempic."

Track Everything You Eat and Drink

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Dr. Cywes emphasizes, "Keeping a detailed food diary is non-negotiable. Even with reduced appetite from Ozempic, you need to understand your eating patterns to succeed." He suggests using a digital tracking app and recording meals immediately to ensure accuracy. "The most successful patients are those who track consistently, not just on their 'good' days."

Stay Ahead of Side Effects

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"Proper hydration and proactive side effect management can make or break your success," Dr. Cywes states. He advises drinking a minimum of 64 ounces of water daily. "Most side effects can be managed effectively if caught early. Don't wait until they become severe to address them."

RELATED:20 Possible Ozempic Side Effects

Develop a Consistent Movement Routine

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"Physical activity becomes easier as the weight comes off," notes Dr. Cywes. "Start with daily walking and gradually increase your activity level. The goal isn't to exhaust yourself but to build sustainable habits." He recommends beginning with 10-minute walks and slowly increasing duration and intensity.

Address Emotional Eating Patterns

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"While Ozempic helps control physical hunger, emotional eating requires different tools," Dr. Cywes explains. "Many patients discover that their eating habits are more tied to emotions than hunger." He recommends working with mental health professionals to develop healthy coping strategies and identifying specific emotional triggers.

Build Your Support Network

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Dr. Cywes observes that "patients with strong support systems consistently achieve better outcomes." He suggests joining both online and in-person support groups: "Having people who understand your journey makes a significant difference. Your support network can provide accountability, encouragement, and practical tips."

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

Monitor Multiple Progress Markers

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"Success isn't just about the number on the scale," says Dr. Cywes. "Focus on non-scale victories too." He recommends tracking multiple indicators: "Take monthly progress photos, measure body circumferences, monitor energy levels, and note improvements in daily activities. These measurements often show progress even when the scale doesn't move."

Create a Sustainable Meal Structure

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"Ozempic reduces hunger, but you still need a structured approach to eating," Dr. Cywes advises. "Plan your meals in advance and establish regular eating times. This structure helps prevent both undereating and impulsive food choices."

Prepare Strategies for Plateaus

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"Weight loss plateaus are normal and temporary," Dr. Cywes reassures. "The key is to have specific strategies ready before they happen." He suggests keeping a list of proven plateau-breaking techniques: "Adjust portion sizes, increase protein intake, vary your exercise routine, or review your food diary for hidden calories. The goal is to make small, sustainable changes rather than drastic ones."

RELATED:20 Things to Avoid While on Ozempic

Plan for Long-Term Success

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"The most successful patients think beyond just the weight loss phase," Dr. Cywes emphasizes. "They develop habits and strategies that will serve them well after reaching their goal weight." He recommends creating a maintenance plan early in your journey: "Consider how you'll adjust your habits as your needs change, and always keep communication open with your healthcare team." And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Dr Jared Beckstrand Tone and Tighten
I'm a PT and These 8 Moves Are Perfect For Inflexible People
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That nagging lower back pain has become your unwanted companion, making even simple tasks feel challenging. Whether it's from sitting too long at your desk or overdoing it at the gym, back pain can significantly impact your quality of life. The good news? Relief might be just nine minutes away.

Dr. Jared Beckstrand, a Doctor of Physical Therapy and founder of the popular fitness platform Tone and Tighten, has developed a simple yet effective routine to help alleviate back pain. With his expertise in orthopedic rehabilitation and athletic performance, Dr. Beckstrand has helped thousands find relief through these targeted exercises. Follow along with this nine-minute routine that you can do right at home.

Lumbar Rotation: Get Started with Gentle Twists

Attractive young woman working out indoors, doing yoga exercise on wooden floor, lying in Reclining Spinal Twist, Jathara Parivartanasana, resting after practice, full length, top view​Start With Lumbar Rotation For Lower Back ReliefShutterstock

Begin by lying on your back with your knees bent. "Let both your knees fall to one side while keeping your shoulders firmly on the ground," says Dr. Beckstrand. Hold this position for 20 seconds on each side, repeating three times. As your muscles relax, you'll notice increased flexibility with each rotation.

Stretch: Target Deep Hip Muscles

Yoga stretch exercise fit Asian woman stretching lower back for spine health on city outdoor fitness class in park. Seated spinal twist.​Easy Hip Opener With Piriformis StretchShutterstock

Next, address the piriformis muscle, which Dr. Beckstrand notes is tight in "nine out of 10 patients with low back pain." Cross one leg over the other and pull your bottom knee toward your chest. Hold for 20 seconds on each side, performing three sets. Remember, as Dr. Beckstrand emphasizes, "A gentler stretch held longer is more effective than an aggressive stretch held briefly."

Hamstring Stretch: Release Tension from Your Legs

Single athletic woman with blond hair in blue outfit on back stretching hamstring muscles for leg in mid air​Simple Hamstring Stretch For Tight LegsShutterstock

Your hamstrings connect to your pelvis, affecting your lower back's foundation. Lie on your back, grab behind one knee, and gradually straighten that leg toward the ceiling. "You should feel the stretch from behind your knee to your buttocks," Dr. Beckstrand explains. Hold for 20 seconds each side, repeating three times.

Pelvic Tilts: Restore Natural Movement

Fitness woman doing hip workout exercise on a stadium. fitness girl in sportswear exercising, doing pelvic muscle exercisesShutterstock

Moving into strengthening exercises, perform pelvic tilts while lying on your back. Dr. Beckstrand instructs to "rotate your hips backward to press your lower back into the mat, then forward to create an arch." Maintain each position for three seconds, continuing for one minute. Note: Skip this exercise if you have severe disc problems or stenosis.

Glute Bridges: Strengthen Supporting Muscles

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"Your back muscles work in connection with your glutes," Dr. Beckstrand shares. Lying on your back with knees bent, squeeze your glutes to lift your hips toward the ceiling. Hold for three seconds before lowering. Focus on using your glutes rather than your hamstrings for maximum benefit.

Bird Dogs: Final Core Stabilization

Young fit woman in sportswear doing yoga at gym in Bird Dog pose.Shutterstock

Complete the routine with bird dogs. On hands and knees, extend opposite arm and leg simultaneously. "This exercise creates excellent stabilization in your lower back," explains Dr. Beckstrand. Hold each position for two seconds before alternating sides.

Making It Part of Your Routine

Young athletic woman lifting her hips while doing glute bridge exercise on the floor at home.Shutterstock

For optimal results, Dr. Beckstrand recommends performing the stretches (exercises 1-3) two to three times daily, while the strengthening movements (exercises 4-6) can be done once or twice per day. "It doesn't have to be long," he emphasizes, "it just has to be consistent."

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Tips for Success

Seated spinal twist. Fit woman practicing yoga outdoor stretching lower back for spine health sitting on fitness mat on sandy beach with cliff landscape view. Training class on fresh air in summer

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Always work within your comfort zone and never force a stretch to the point of pain. If you experience increased discomfort with any exercise, skip it and consult a healthcare professional. Remember, these exercises are meant to provide relief, not create additional strain.

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When to Expect Results

Beautiful woman doing bird dog yoga pose and stretching her body at the park in the morning, healthy lifestyle and activity conceptShutterstock

While individual results vary, many people report feeling improvement after just one session. However, consistent practice over several weeks typically yields the best long-term results. As Dr. Beckstrand notes, "The lower back wants to feel better - presenting it with the opportunity through the right exercises really goes a long way in helping to alleviate pain and tension."

Give this routine a try today, and take the first step toward a stronger, more comfortable back. Remember to move mindfully and listen to your body throughout the exercises. With consistency and proper form, you're on your way to better back health. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.