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

Katie Austin Flashes Washboard Abs and Reveals 5 Things She Does to Get Her “Mojo Back”

Here are the health habits that help her mentally and physically recharge.

Leah Groth
By Leah GrothSep 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
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Copyright katieaustin/Instagram
Leah Groth
By Leah GrothSep 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback
Fitness & Workouts

Katie Austin is showing off her flat abs in a new motivational video. In a social media post shared to Instagram and TikTok, Denise Austin’s fitness protege daughter flaunts her incredibly fit figure while revealing some of her top tips for getting your “mojo” back. “So you wake up feeling a little blah. Here are some things that I like to do to inspire happiness,” she captioned the post. Body Network has all the details on her health habits.

1. Water with Lemon

Katie starts the day with a celeb favorite: water with lemon. “I love to put lemon in my water to hydrate and detoxify, especially in the morning,” she says. According to the Cleveland Clinic, lemon water offers a variety of health benefits, including aiding in hydration and digestion. It also offers a boost of potassium and vitamin C.

Related: I Lost 60 Pounds With These 7 Exercises Everyone Can Do

2. Mini Exercise Sessions

“Even if I don't want to, moving my body for just 15 to 20 minutes” is a must for Katie. Why? It helps make her “feel stronger and more energized,” she says. While the current Physical Activity Guidelines for Americans recommends that adults get at least 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity per week, breaking workouts up into mini sessions is a great idea, according to experts. Chris McMahon, a nutrition and fitness coach, recommends taking a few 10 minute walks every day. “A 10 minute walk is equal to a thousand steps. So if you think of it that way, it's like, “Oh, okay, I can take short little walk breaks.”

3. Walking

“If it's nice outside, I love to go for a walk,” says Katie. “It always clears my mind and it's an easy way to get my steps in.” Research, including a study published in JAMA Internal Medicine, supports walking for more than weight loss. They found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

4. Snack Boards

Katie also prepares fun but healthy snacks. “I love to make myself a little snack board. It's like a little smorgasbord of some fun things to fuel my body properly and again, give me some energy,” she says.

Related: These 7 “Efficient Girl” Tips Will Help You Lose Weight Fast

5. Tackling Her To-Do List

Another mental health game-changer for Katie? “Checking off something on my to-do list, whether it's big or small, will always make me feel good and accomplished,” she says.

💪🔥Body Booster: Incorporate several 10-minute walks into your daily routine. Each 10-minute walk is equivalent to taking a thousand steps. It's a simple and effective way to improve your health. 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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Fitness & Workouts

Katie Austin Flashes Washboard Abs and Reveals 5 Things She Does to Get Her “Mojo Back”

Katie_Austin3
Copyright katieaustin/Instagram
Leah Groth
By Leah GrothSep 02, 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.

Katie Austin is showing off her flat abs in a new motivational video. In a social media post shared to Instagram and TikTok, Denise Austin’s fitness protege daughter flaunts her incredibly fit figure while revealing some of her top tips for getting your “mojo” back. “So you wake up feeling a little blah. Here are some things that I like to do to inspire happiness,” she captioned the post. Body Network has all the details on her health habits.

1. Water with Lemon

Katie starts the day with a celeb favorite: water with lemon. “I love to put lemon in my water to hydrate and detoxify, especially in the morning,” she says. According to the Cleveland Clinic, lemon water offers a variety of health benefits, including aiding in hydration and digestion. It also offers a boost of potassium and vitamin C.

Related: I Lost 60 Pounds With These 7 Exercises Everyone Can Do

2. Mini Exercise Sessions

“Even if I don't want to, moving my body for just 15 to 20 minutes” is a must for Katie. Why? It helps make her “feel stronger and more energized,” she says. While the current Physical Activity Guidelines for Americans recommends that adults get at least 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity per week, breaking workouts up into mini sessions is a great idea, according to experts. Chris McMahon, a nutrition and fitness coach, recommends taking a few 10 minute walks every day. “A 10 minute walk is equal to a thousand steps. So if you think of it that way, it's like, “Oh, okay, I can take short little walk breaks.”

3. Walking

“If it's nice outside, I love to go for a walk,” says Katie. “It always clears my mind and it's an easy way to get my steps in.” Research, including a study published in JAMA Internal Medicine, supports walking for more than weight loss. They found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

4. Snack Boards

Katie also prepares fun but healthy snacks. “I love to make myself a little snack board. It's like a little smorgasbord of some fun things to fuel my body properly and again, give me some energy,” she says.

Related: These 7 “Efficient Girl” Tips Will Help You Lose Weight Fast

5. Tackling Her To-Do List

Another mental health game-changer for Katie? “Checking off something on my to-do list, whether it's big or small, will always make me feel good and accomplished,” she says.

💪🔥Body Booster: Incorporate several 10-minute walks into your daily routine. Each 10-minute walk is equivalent to taking a thousand steps. It's a simple and effective way to improve your health. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

10 Diet Changes Helped Katy Perry Drop 20 Pounds Without "Magical" Weight Loss Drugs

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Leah Groth
By Leah GrothDec 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
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.

Katy Perry is looking more ab fab than ever – in a crop top! In a new social media post, the singer flaunts her flat abs in a two-piece holiday-themed sequined ensemble in photos taken at Jingle Ball. “This way to jingle bell ball,” she captioned the series of Instagram snaps. Perry is one of the many stars who slimmed down in 2024 and was accused by fans of using Ozempic. However, she has poked fun at the claims and denied using the jab to drop pounds. Here is everything Body Network knows about her weight loss.

She Dropped Nearly 20 Pounds by Cutting Out Sugar and Processed Foods

In April 2024, a source close to the singer told Life & Style that Perry did not use Ozempic to transform her body. Instead, she dropped nearly 20 pounds the “natural way,” they said. “She cut out sugar and processed foods and it really worked,” the insider dished.

Orlando Bloom Is Her “Live-In Health Coach”

The insider also maintains that Katy has a “live-in health coach” in fiancé Orlando Bloom. “He’s very disciplined, so that’s given her the motivation to really stick to eating clean,” they maintain.

RELATED:She Has a Better Body at 44 Than 24 After Changing These 3 Habits

She Eats 5 Small Meals Per Day

The insider maintains that Katy sticks to eating five small meals per day, sticking to whole, natural food. “Mostly lean protein like chicken or fish and fresh veggies and fruits, nuts and seeds,” they told Life & Style.

Her Health Is Part of Her Job

Katy has previously said that staying in shape is part of her job. “I’ve had a lot of opportunities in my life, and I know how fortunate I am, but when I don’t have my health, nothing else matters,” she told Prevention. “If I can’t get on the stage and do it, I disappoint so many people. I’ve lost my magical power if I can’t get onstage.”

Apple Cider Vinegar

Perry and Bloom are such big fans of apple cider vinegar. They are co-owners of Bragg. In fact, when they first started dating, she found a water bottle that was “kind of cloudy because it had apple cider vinegar in it” in his car. She saw it as a sign they were meant to be. “Is this looove?” she joked about the moment. “My mother made me drink it every day, but now it’s a staple for me,” she told Prevention. “I’m here to help reeducate people on how to use it,” she said. She not only drinks it, adding two tablespoons into eight ounces of water, she rinses veggies in it, even bathes in it, adding one cup to her bath.

RELATED:7 Real GLP-1 Weight Loss Results “Nobody Talks About,” Doctor Reveals

HIIT Workout

Katy trains with Harley Pasternak, working out five days per week. Her workouts are mostly high intensity interval training. “Katy aims to exercise five days a week, doing short, high-intensity workouts—including lunges and hip thrusts," he told Closer magazine. “These tone, as well as boost her metabolism, and can be done anywhere.” There is lots of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. It is also time effective.

She Also Does Yoga and Meditates

“I have had a dance with depression, and hot yoga helps clear it all out,” Katy told Prevention. One of her favorites is CorePower Yoga, which she can do wherever she is. “You always know what you’re going to get,” she says. “If you have a healthy body, it helps you have a healthy mind.”

Meditation

She also practices Transcendental Medication. “It clears my head completely,” she told Prevention. “And it ignites something in my brain. I get some of my best creative ideas when I’m TM’ing.” She does it daily, and even brings her teacher on tour with her. “For me, TM has been anxiety-reducing, depression-reducing, great for jet lag, hangovers, mood swings. Anytime I’m in a funky mood, I’m like, ‘give me 20 minutes.’” “When you meditate, you may clear away the information overload that builds up every day and contributes to your stress,” says the Mayo Clinic. Benefits include:

  • Gaining a new perspective on stressful situations
  • Building skills to manage your stress
  • Increasing self-awareness
  • Focusing on the present
  • Reducing negative emotions
  • Increasing imagination and creativity
  • Increasing patience and tolerance
  • Lowering resting heart rate
  • Lowering resting blood pressure
  • Improving sleep quality

Fun “Masked” Exercise

Katy has a love-hate relationship with exercise, so she likes to trick herself into activity.“It's not my favorite thing to do with the world—unless I'm dancing or I'm snowboarding or I'm doing something that's kind of masked,” she told Women’s Health.

RELATED:Woman Walks 20,000 Steps for 30 Days and Discovers 3 Unexpected Changes

Hydration

Katy prioritizes hydration, sometimes adding LMNT hydration salts to it. “That is the best way to start, is just to drink water,” she says. “I know it's such a cliché, but I think a lot of us go straight to the coffee without just drinking a glass of water.” The Mayo Clinic explains that hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Lisa Jean Reveals Her 6-Pack Abs Workout That “Burns”

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lisafiittworkouts/Instagram
Leah Groth
By Leah GrothAug 03, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Lisa Jean Lanceford is a fitness trainer and influencer with over 3.7 million followers on Instagram. She regularly shares her workouts on social media and via the STRNG app. In one of her recent Instagram posts, she shared the exercises that are responsible for her 6-pack abs. “Sheeeeesh this one burns 🔥 Let’s get this ABS workout done,” she wrote in the captioned. Here is everything you need to know about her workout plus the other lifestyle habits that help keep her in shape.

Here Is Her Ab Workout

In the video, she demonstrates the following exercises:

  • Kneeling cable crunch

    10-12 reps, 3-4 sets

  • Roman chair oblique knee raises

    12-16 reps, 3-4 sets

  • Alternating knee tuck double crunch

    12-16 reps, 3-4 sets

  • Cross crawls

    20-24 reps, 3-4 sets

  • Low to high cable woodchips

    10-12 reps, 3-4 sets each side

Intuitive Eating

Lisa promotes “intuitive eating,” explaining the principles in an Instagram post.

“Your relationship with food plays a key role in your overall fitness journey. Whilst it’s good to have a sufficient understanding of your diet and nutrition, striving for the ‘perfect’ diet may lead to controlling or disordered eating habits. If you have eaten a cheeseburger, you do not have to feel guilty, skip your next meal or ‘burn it off.’ Instead, focus on the positives. You received a great source of iron, protein, carbs, calcium and you probably rather enjoyed it. You do not need to use exercise to negate eating but rather consume food for enjoyment, nourishment and to fuel workouts and recovery,” she says.

Related: 10 High Fiber Foods to Keep You Full in a Day, According to Dietitian

Here Is How She “Builds” Healthy Meals

Lisa_Jean_Lanceford2lisafiitt/Instagram

In another post, she explains “how to build a healthy and balanced meal,” starting with a “good quality protein sources such as lean meat, a soya-based product such as tofu or tempeh, dairy or lentils, beans and edamame beans,” she says. Next up, starchy carbohydrates, which “should make up just over a 1/3 of the food you eat,” she explains.

“They are essential for energy and nutrients, therefore you should aim to include some at every meal. Low GI carbohydrates slowly release energy and are higher in fibre which means they will keep you fuller for longer. Some low GI options include potatoes with skin on, brown rice, wholemeal bread, wholemeal pasta, oats, and buckwheat.”

Then, fill your plate “with a rainbow of non- starchy vegetables and dark leafy greens. Examples include broccoli, spinach, kale, peppers, cucumber, courgette, onion, aubergine, cauliflower, mushrooms, tomatoes and so on. Also be sure to include some fruit throughout the day as snacks or added to breakfast, etc,” she adds. Finally, “Pick a small amount of healthy fats such as avocado, nuts, extra virgin olive oil, and seeds.”

No Diets

Lisa_Jean_Lanceford1lisafiitt/Instagram

Lisa doesn’t like to label her eating plan. “I don’t like to call it a diet as it’s my lifestyle and not a diet. My nutrition has stayed the same, except some days I am increasing my calories as I am working out more, so I need to make sure I am fuelling my body right. I am doing LIVE Instagram workouts with my followers and challenging myself with new HIIT workouts alongside weight training (working with what I have) and my morning walks,” she told Women Fitness.

Related: I Lost 30 Pounds and Here’s Everything I Learned Along My Journey

Walking in the Morning

Beautiful woman traveler climbs uphill with a dog on a background of mountain views. She is with a backpack and in red clothes.Shutterstock

While she spends a lot of time in the gym, Lisa starts her day with steps. “I do a 1 hour walk every morning. It helps with my mindset for the day and I think about everything I am grateful for. It’s so calm, quiet and peaceful and it gets my mind going for the day. Always practice gratitude and always appreciate the little things in life,” she added to Women Fitness.

💪🔥Body Booster: Contrary to popular belief, crunches, and sit-ups aren’t the best exercises to build abs. Try doing a set like Lisa’s, which works all the muscles in your midsection, including obliques, and will get you the best results. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

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

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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
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

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

Emily Skye in Skirt and Top Flashes 6-Pack – Here’s How She Ate Her Way to Flat Abs 

Emily_Skye_emilyskyefit
emilyskyefit/Instagram
Leah Groth
By Leah GrothJun 07, 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.

Emily Skye is looking ab-fab during a night out. In a new social media post the influencer shows off her famous figure – including her chiseled abs – in a bright around two-piece set. “It was such a fun night dancing the night away, I haven’t done that in many years… it was not so fun the next day though. I was reminded why I barely ever drink!” she wrote in the caption. “Gorgeous as always!!🧡” commented fellow fitness influencer Alexia Clark. “You look incredible !” added another follower. How does Emily keep her midsection tight? A lot of it boils down to her diet. Here is everything you need to know about it.

Protein, Protein, Protein

Emily focuses on designing her meals around protein. She starts the day with an egg, spinach and halloumi wrap and then has a tuna, kale, sweet potato and avocado salad at lunch. “I usually aim to include protein at breakfast, like eggs and dairy, which also have a range of important minerals,” she told NW Magazine. “A savoury breakfast means I can throw in some vegetables, plus wholegrain carbs for slow-release energy.” She also loves fish. “I try to include fish a few times a week for lean protein and important omega-3 fats. I add some pumpkin and sesame seeds for extra mineral, protein and healthy fats,” she said.

Related: I Lost 40 Pounds in 5 Months with This Diet Trick

Food Prep

Emily_Skye_emilyskyefit2emilyskyefit/Instagram

Skye is a big fan of food prepping.“A salad or noodle bowl is a quick lunch option,” she said in the same interview. She might also have a berry smoothie or a spoonful of nut butter for a quick fuellng.

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

She Changes Her Diet When She Needs To

Emily_Skye_emilyskyefit3emilyskyefit/Instagram

"It's always about what my gut will tolerate. At the moment I'm working through fixing that. I like to eat basics, unprocessed and organic food wherever and whenever it's possible. I like the hunter-gather diet, organic meats, fish nuts, and seeds. I don't have much in the way of bread or pasta just because it doesn't agree with my tummy. My diet is all about how I feel when and after eating the food!" she told Women’s Best.

Skye doesn’t use the terminology “cheat” days. "I call them treat days, I don't like the negative connotation attached to the word cheat because you're not cheating yourself! I think we all deserve to have something that we enjoy and not worry about what it's doing to our bodies,” she told Women’s Best.

Related: The #1 Right Way to Lose Lower Stomach Fat

5 Workouts a Week

Emily_Skye_emilyskyefit4emilyskyefit/Instagram

Skye works out 5-6 times per week, sometimes at midnight. “Some people might think my progress is due to my genetics or because of breastfeeding but I can tell you it's got a LOT to do with hard work and consistency,” she wrote in an Instagram post. “All those midnight workouts I did after Mia fell asleep and eating healthy meals from my FIT Program are getting me great results.”

💪🔥Body Booster: Opt for basic, unprocessed, and organic foods whenever possible. Include organic meats, fish, nuts, and seeds in your diet, similar to a hunter-gatherer lifestyle. Limit your intake of bread and pasta.

Fitness & Workouts

10 Kitchen Stretches People Swear By

David Thurin MovementbyDavid
Copyright MovementbyDavid/YouTube/Shutterstock
Christopher Roback
By Christopher RobackFeb 13, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

"We drive, we sit at desks, we come home, and then we sit on the couch," says movement and flexibility coach David Thurin, who helps millions break free from the effects of prolonged sitting through his science-based approach to flexibility. With over 8 million followers across social media (@movementbydavid), David has turned everyday spaces like kitchens into opportunities for movement. These ten stretches take just minutes to perform but can help desk workers feel more flexible and energized throughout their day.

1. Hip Flexor Release: Your First Defense Against Sitting

"The hip flexor is just one of those muscles that we all really need to stretch because we sit down all the time," David explains in his video. Start in a lunge position with one leg behind you, toe pointed out. Push your hips down toward the floor and hold. For a deeper variation, reach back and grab your leg while maintaining the position. Hold for 30 seconds on each side.

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

2. Standing Forward Fold: The Elephant Walk

Portrait of beautiful young woman enjoying yoga indoors. Yogi girl working out in grunge interior with blue wall. Ardha Uttanasana (Intense Stretch, Standing Half Forward Bend pose). Full length

Shutterstock

This stretch doubles as both a nerve floss and hamstring stretch. Stand and reach toward the ground—David emphasizes that it's okay if you can't reach the floor. Bend both knees, then alternate straightening one leg at a time. "Wherever you feel best is where you're going to do it," he advises. Challenge yourself with a final hold stretching both legs simultaneously.

3. Wide-Legged Forward Fold: The Pancake Stretch

Female yoga instructor practicing Upavistha Konasana, seated wide legged forward fold pose for exercise on yoga mat. Exercise for healthcare as lifestyle.

Shutterstock

"If you're trying to do your middle splits, this is probably the best stretch," David shares. Sit with legs spread wide, reaching forward. If reaching forward is challenging, he suggests leaning against a wall with a flat back. For maximum benefit, flex your quads to keep knees straight, and gently shift side to side to "dig into that muscle a little bit."

4. Figure Four: Secret Weapon for Lower Back Relief

Beautiful young model working out at home, doing yoga exercise on floor, lying in Eye of the Needle hip stretch pose (Dead or Reclining Pigeon posture), resting after practice. Full length, top view

Shutterstock

This is David's favorite stretch, and it's especially beneficial for desk workers. Lie down, cross one ankle over the opposite knee, and hold. "Instead of pulling it all the way into your chest," David instructs, "hold the tension and focus on bringing your tailbone down to the floor." This targets the piriformis muscle and helps with sciatica.

5. Lat Stretch: Upper Body Freedom

Stretching,Young,Woman,Practice,Uttana,Shishosana,Yoga,Pose,On,Terrace,Puppy, Dog, poseShutterstock

Position yourself on all fours and sink your chest toward the floor. "The goal is to feel it at the back side of that armpit," David explains. He recommends pointing thumbs toward the ceiling for comfort. This stretch is crucial because "we almost never use our lats in a full range of motion in everyday life."

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

6. Spinal Side Bend: Core Length

Fit young girl enjoying group yoga session in peaceful environment of verdant summer park, performing stretches in lotus position while sitting on exercise mat

Shutterstock

Sitting tall, raise one arm up and stretch it over to the side. The key, David emphasizes, is keeping both hip bones grounded: "Make sure that you're not lifting up one side of your hips." Imagine creating an arc from your pinky to your sitting bone.

7. Seated Twist: Spinal Mobility

Spine twisting pose. Woman sitting on blue mat in Ardha Matsyendrasana yoga position with straight arms down and opened palms, head turned to left, legs to right, having relaxed face expressionShutterstock

This active stretch helps release tension throughout the spine. Twist to each side, holding briefly. "Three, two, one, and back," David counts, demonstrating the rhythm of this movement. Follow with gentle side-to-side swaying to release tension.

8. Deep Forward Fold Hold

Woman leans forward stretches her back and legs.

Shutterstock

After warming up with elephant walks, challenge yourself with a sustained forward fold. David guides you to "stretch them out, hold, and relax," repeating this sequence three times for maximum benefit.

9. Advanced Hip Flexor Reach

Warming Up Before Workout. Smiling Fit Woman Training In Living Room At Home, Beautiful Female Stretching Legs Doing Low Lunge With Quad Stretch, Cooling Down After Exercises On Mat, Free Space, flexor

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Building on the basic hip flexor stretch, reach back and hold your foot while maintaining the lunge position. David notes that if this variation feels too intense, "just stick with the first one, letting as much tension as possible leave the body."

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

10. Final Integration: The Full-Body Release

Yoga stretch exercise fit Asian woman stretching lower back for spine health on city outdoor fitness class in park. Seated spinal twist.Shutterstock

End your routine by gently swaying side to side, allowing tension to release from the entire body. "If you're really focused on gaining flexibility," David advises, "I recommend holding each one of those stretches for a total of a minute and 30 seconds to two minutes."

Remember:

Fit woman with her hands on her hips taking deep breathe. Female athlete taking break after intense workout.Shutterstock
  • Hold each stretch for about 30 seconds
  • Breathe deeply throughout
  • Stay relaxed but focused
  • Feel the stretch without pain
  • Choose variations that match your flexibility level.
Pro Tip: David suggests doing this routine three times if you're serious about improving flexibility. "Doing each stretch for two minutes is really boring," he admits, "so I break it up into sets. Just do that whole routine three times. It's the easiest way to get it done." And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Nutrition & Diet

10 Processed Foods Nutritionists Actually Eat

Dr Mark Hyman, M.D. drmarkhyman
Copyright drmarkhyman/Intagram
Christopher Roback
By Christopher RobackFeb 13, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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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.

We've all stood in the grocery store, staring at labels and wondering if we're making the right choices. With so much talk about avoiding processed foods, it's easy to feel guilty about reaching for anything that isn't straight from the farm. But here's the good news: not all processing is created equal, and some processed foods can actually be part of a healthy diet. Read on to discover which processed foods nutritionists actually recommend and why they deserve a spot in your kitchen.

What Makes a Processed Food "Healthy"?

"Unless you just pick an apple from a tree and eat it, or just eat a raw egg, most food is processed to some degree. Cooking is a form of processing," explainsDr. Mark Hyman, Senior Medical Advisor at Cleveland Clinic. "It's not really that processing is bad. It's what is the processing?"

The key, according to Dr. Hyman, lies in recognizing the ingredients and understanding the journey from farm to fork. If you can trace these steps and don't see a list of "franken ingredients," you're probably making a good choice.

Read on to learn nutritionist-approved processed foods.

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

1. Extra Virgin Olive Oil

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Despite being processed, olive oil remains one of the healthiest fats available. Dr. Hyman endorses it as a staple of healthy Mediterranean diets, noting its minimal processing methods.

2. Greek Yogurt

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Harvard's Nutrition Source identifies Greek yogurt as a nutritional powerhouse. With its higher protein content and probiotic benefits, it's a processed food that actually enhances your diet.

3. Canned Legumes

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The British Dietetic Association champions canned beans and lentils as excellent sources of fiber and plant-based protein. These convenient staples support both digestive health and weight management.

4. Wholegrain Bread

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NHS Somerset nutritionists recommend choosing wholemeal or brown bread varieties. These options provide more fiber and nutrients than their white counterparts, contributing to heart health and diabetes prevention.

5. Frozen Vegetables

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According to NHS guidelines, frozen vegetables retain most of their nutritional value thanks to quick-freezing processes. They're particularly valuable when fresh produce isn't available or convenient.

6. Fermented Foods

Sauerkraut on a fork with a shallow depth of field. Pickling cabbage at home. The best natural probiotic.Shutterstock

Dr. Hyman points to traditional fermented foods like sauerkraut and miso as beneficial processed options. These foods offer probiotics and enhanced nutrient availability.

7. Canned Fish

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Sardines and other canned fish provide essential omega-3 fatty acids and protein in a convenient, shelf-stable form. They're processed simply through canning, preserving their nutritional benefits.

8. Natural Cheese

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While cheese is technically processed, traditional varieties made from quality milk sources (particularly from A2 cows, goats, or sheep, as Dr. Hyman suggests) offer valuable calcium and protein.

9. Wholegrain Cereals

Whole grain cereal in a bow on a blue backgroundShutterstock

Heart UK research shows that carefully chosen wholegrain cereals can reduce risks of heart disease and type 2 diabetes. Look for options high in fiber and low in added sugars.

10. Dried Fruits and Beef Jerky

Dried fruits and berries on gray background top view. Lemons, oranges, bananas, raisins, cranberries, kiwi, cherries, ginger, plums, strawberries, dried apricots, tangerines, dates, pineapples, figs,Shutterstock

When made without added sugars or excessive sodium, these dried foods offer concentrated nutrients and protein in portable forms.


RELATED:20 Superfoods for People Over 50

Making Smart Choices

Woman in a store or supermarket, reading product labels of choice to decide or compare sauce bottles.Shutterstock

The key to choosing healthy processed foods lies in reading labels carefully and understanding processing methods. As Dr. Hyman advises, "If you can recognize the ingredients and see the number of steps it took to get from farm to your fork, it's okay."

Remember these guidelines when shopping:

Female hands puts fruits and vegetables in cotton produce bag at food market. Reusable eco bag for shopping. Sustainable lifestyle. Eco friendly concept.Shutterstock
  • Look for minimal ingredient lists
  • Choose items with recognizable ingredients
  • Avoid artificial additives and excessive added sugars
  • Consider the processing method
  • Check for added sodium levels.
By following these principles, you can confidently include healthy processed foods in your balanced diet, making nutrition both convenient and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

She Dropped Belly Fat When She Fixed 4 Habits

Hannah White hwfit
Copyright hwfit/Instagram
Leah Groth
By Leah GrothFeb 13, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Are you struggling to get rid of your belly? Flattening your midsection could be as simple as modifying a few health habits. Hannah White is a personal trainer and fitness coach who helps her clients “lose fat and tone up,” per her Instagram bio. In a new post, she discusses how she flattened her tummy. “At 39, I was holding onto most of my fat on my belly until I fixed these 4 things…and I’ve kept it off at 45,” she writes.

She Didn’t Have a Toned Stomach for Most of Her Life

“Let me start by saying I haven’t always had a toned stomach. I was what people call ‘skinny fat’ when I was younger, as I held a lot of fat around my belly. Until I fixed these 4 things,” she writes.

She Started Tracking Her Nutrition

The first thing she corrected was her diet. “I was eating healthy food, but still consuming more calories than I was burning each day. Eating healthy is super important for your health, but you can still eat ‘healthy’ food and gain fat,” she writes. “Once I learnt this, I started tracking my nutrition on the @myfitnesspal app. This taught me the caloric density of the food I was eating, so I knew where to make changes.”

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

She Started Moving More

She also started moving more. “I was working out like crazy but sedentary outside of my workouts. What I didn’t realize was that daily movement (e.g. the amount of daily ‘steps’ you do) is actually responsible for burning more calories each week than your workouts!” she writes. So I bought myself a Fitbit watch ⌚️ and started tracking my daily steps, focusing on hitting 10k steps a day 👣Doing this consistently made a BIG difference to my belly fat!”

She Started Prioritizing Strength Over Cardio

Next, she started prioritizing strength training over cardio. “If there’s one anti-aging treatment you should be buying into then it’s strength training,” she writes. “Lifting weights helps counteract the natural effects of aging by boosting your metabolism, regulating your hormones & toning your physique in all the right places. Yes, all forms of exercise have health benefits too. But strength training has a bigger impact, especially for women over 40.”

She Stopped Taking Weekends Off

Lastly, she stopped cheating on the weekend. “I was working out hard, and tracking my nutrition & steps, but only on the days where I was being ‘good’!” she writes. “People say an ‘off track weekend’ can’t ruin anything, but it just depends how ‘off track’ you go… For example, if your daily calorie intake needs to be 1,800 to lose fat, and a few days of eating in excess puts you at 2,200 calories a day you may not see progress. I learnt this the hard way 🙈… But now I focus on consistency over perfection!”

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

She Also Wasn’t Eating Enough Protein

In another post that Hannah shared earlier this year, she revealed other mistakes she was making. The first? Not eating enough protein. “Protein is the most satisfying nutrient. It will suppress your appetite & keep you fuller for longer. Protein burns more calories than other food in the digestion process. It also helps you to retain muscle when dieting (along with weight training). Muscles are super metabolic, which means you’ll burn more calories while at rest, too! So it’s a win-win all around 💯 Aim for around 2g per kilogram of body weight a day. Some good sources are chicken, turkey, lean meat, tuna, cod, prawns, Greek yogurt, egg whites & whey protein. Along with some plant-based alternatives like soy and tofu.”

Or, Enough Fiber

She also wasn’t eating enough fiber. “Fiber reduces your appetite and fills your plate for minimal calories. Aim for at least 20-25g (30-38g for men) of fiber per day. Some good sources are raspberries, blackberries, apples, pears, green veggies, potatoes, oats, high fiber bread, lentils & beans,” she writes.

She Wasn’t Drinking Enough Water

“Not drinking enough water” was another mistake she was making. “Water helps with weight management as sometimes thirst is mistaken for hunger. Staying hydrated can help you avoid unnecessary snacking,” she writes, recommending a minimum of 2 liters of water “or low calorie fluids a day.”

She Was Cutting Out All Her Favorite Foods

“Cutting out your favorite foods” is another mistake, per Hannah. “This will make you feel restricted & more likely to binge on them when you’re having a bad day. Plan in your favorite foods & treats into your daily calorie goal,” she writes.

She Was “Only Being Good” During the Week

And her last mistake was “only being ‘good’ during the week,” she writes. “The weekends are almost a third of your week. So don’t let them sabotage your progress.” 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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