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Fitness & Workouts

Meggan Grubb Just Shared Awesome “Leg Day” Workout

Here is everything you need to know about her workout and other lifestyle habits.

Leah Groth
By Leah GrothJul 06, 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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meggangrubb/Instagram
Leah Groth
By Leah GrothJul 06, 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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Fitness & Workouts

Meggan Grubb, aka Megan Kirkland, is a fitness influencer, trainer, and the founder of Beyond, a fitness and lifestyle app. In a new social media post, she reveals the workout responsible for her strong and fit legs. “A new new leg day you need to try,” she captioned the post. “Phase 2 of my programme I’m currently following begins so we have a whole bunch of brand new moves for the first time in 4 weeks and it feels SO good to hit some newness. Don’t get me wrong, doing similar exercises week on week is super key to seeing progress, but when the new phase of new moves begins in my workout programmes it always feels so fresh.” The Body Network has all the details about her new workout and the other lifestyle habits responsible for her body.

Her Fitness Community Combines Mental and Physical Health

Meggan started Beyond to fill a void in the online fitness community. There was not “a fitness app out there that has its main focus on your mental wellbeing,” she told Closer. “I wanted to create a safe space where we did care about your well being. We have a function where you can turn calories on or off too - in case that is triggering. There's not a lot of pressure on Beyond, it's very friendly and warm,” she continued. “I write all the life-affirming notifications myself, that idea actually came from lockdown when a lot of people were feeling quite lonely. That little message could be the only message they get from someone all day and I wanted to bring them a little bit of happiness.”

She Does Two Lower Body, Two Upper Body Days, and One of Cardio and Abs

Meggan_Grubb_Megan_Kirkland4meggangrubb/Instagram

Meggan follows her own plans on Beyond. “I do two lower-body days, then two upper-body days, which I split into push and pull. The fifth day is usually my day where I can experiment and do a bit of cardio or abs. I might also do a circuit. It's really just a full-body do what I fancy day, but not lifting super heavy,” she told Closer.

Related: #1 Trick to Stop Binge Eating

Morning Walks

Meggan_Grubb_Megan_Kirkland3meggangrubb/Instagram

Meggan walks in the morning. “I go out first thing with my fiance and go for a dog walk. We've noticed such a difference in our headspace because we both work from home, we have that time to really connect first thing in the morning,” she told the publication. “I feel like it has actually made me much happier and less stressed. He told me something about light exposure and how it can really help you mentally. We have genuinely noticed such a difference in our productivity.”

Morning Workouts

Meggan_Grubb_Megan_Kirkland5meggangrubb/Instagram

Meggan likes to get her workouts done in the morning. “I also train quite early in the mornings, too. I really feel the endorphins and energy from a session first thing. It's time to put your headphones in and forget about everything else and just work on yourself,” she said.

Protein Breakfast

Milk and honey on the wooden table closeupShutterstock

Meggan meal preps protein-packed breakfasts. “I make honey oats the night before, so in the morning, they're just there ready for me to eat,” she told Closer. “I've never really been into supplements, the only thing I go in and out of using is a protein powder with my morning oats. I don't actually take protein shakes or anything like that because I am quite good at being aware that it's in the food I make. I don't personally use pre-workout that much because I have got a bit of a dodgy heart.”

Other Food She Loves

Meggan_Grubb_Megan_Kirkland6meggangrubb/Instagram

Her favorite healthy snack? “It's a bit boring, but I love Kallo Chocolate Rice Cakes. Some rice cakes are dry and horrible, but they're really good,” she says. She also always keeps cheese in her refrigerator. “Cheese, I love parmesan on pasta,” she said.

Related: I’m a Dietitian and Here’s #1 Trick That Helped Me to Lose 100 Pounds

Her Leg Workout

Meggan_Grubb_Megan_Kirkland1meggangrubb/Instagram

Here is Meggan's latest leg workout:

  • Barbell landmine squats - 10 reps 4 sets
  • Barbell bulgarians - 8 per side 3 sets
  • Narrow stance squats - 20 reps 3 sets
  • Static lunges - 7 per side 3 sets
  • Leg extension - dropset: 6 reps, 8 reps, 10 reps. 3 dropsets

💪🔥Body Booster: Meal prepping is a great way to ensure healthy eating. Overnight oats can be made in moments and help ensure you get a protein-packed breakfast on the go.

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Fitness & Workouts

Meggan Grubb Just Shared Awesome “Leg Day” Workout

Meggan_Grubb_Megan_Kirkland7
meggangrubb/Instagram
Leah Groth
By Leah GrothJul 06, 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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Meggan Grubb, aka Megan Kirkland, is a fitness influencer, trainer, and the founder of Beyond, a fitness and lifestyle app. In a new social media post, she reveals the workout responsible for her strong and fit legs. “A new new leg day you need to try,” she captioned the post. “Phase 2 of my programme I’m currently following begins so we have a whole bunch of brand new moves for the first time in 4 weeks and it feels SO good to hit some newness. Don’t get me wrong, doing similar exercises week on week is super key to seeing progress, but when the new phase of new moves begins in my workout programmes it always feels so fresh.” The Body Network has all the details about her new workout and the other lifestyle habits responsible for her body.

Her Fitness Community Combines Mental and Physical Health

Meggan started Beyond to fill a void in the online fitness community. There was not “a fitness app out there that has its main focus on your mental wellbeing,” she told Closer. “I wanted to create a safe space where we did care about your well being. We have a function where you can turn calories on or off too - in case that is triggering. There's not a lot of pressure on Beyond, it's very friendly and warm,” she continued. “I write all the life-affirming notifications myself, that idea actually came from lockdown when a lot of people were feeling quite lonely. That little message could be the only message they get from someone all day and I wanted to bring them a little bit of happiness.”

She Does Two Lower Body, Two Upper Body Days, and One of Cardio and Abs

Meggan_Grubb_Megan_Kirkland4meggangrubb/Instagram

Meggan follows her own plans on Beyond. “I do two lower-body days, then two upper-body days, which I split into push and pull. The fifth day is usually my day where I can experiment and do a bit of cardio or abs. I might also do a circuit. It's really just a full-body do what I fancy day, but not lifting super heavy,” she told Closer.

Related: #1 Trick to Stop Binge Eating

Morning Walks

Meggan_Grubb_Megan_Kirkland3meggangrubb/Instagram

Meggan walks in the morning. “I go out first thing with my fiance and go for a dog walk. We've noticed such a difference in our headspace because we both work from home, we have that time to really connect first thing in the morning,” she told the publication. “I feel like it has actually made me much happier and less stressed. He told me something about light exposure and how it can really help you mentally. We have genuinely noticed such a difference in our productivity.”

Morning Workouts

Meggan_Grubb_Megan_Kirkland5meggangrubb/Instagram

Meggan likes to get her workouts done in the morning. “I also train quite early in the mornings, too. I really feel the endorphins and energy from a session first thing. It's time to put your headphones in and forget about everything else and just work on yourself,” she said.

Protein Breakfast

Milk and honey on the wooden table closeupShutterstock

Meggan meal preps protein-packed breakfasts. “I make honey oats the night before, so in the morning, they're just there ready for me to eat,” she told Closer. “I've never really been into supplements, the only thing I go in and out of using is a protein powder with my morning oats. I don't actually take protein shakes or anything like that because I am quite good at being aware that it's in the food I make. I don't personally use pre-workout that much because I have got a bit of a dodgy heart.”

Other Food She Loves

Meggan_Grubb_Megan_Kirkland6meggangrubb/Instagram

Her favorite healthy snack? “It's a bit boring, but I love Kallo Chocolate Rice Cakes. Some rice cakes are dry and horrible, but they're really good,” she says. She also always keeps cheese in her refrigerator. “Cheese, I love parmesan on pasta,” she said.

Related: I’m a Dietitian and Here’s #1 Trick That Helped Me to Lose 100 Pounds

Her Leg Workout

Meggan_Grubb_Megan_Kirkland1meggangrubb/Instagram

Here is Meggan's latest leg workout:

  • Barbell landmine squats - 10 reps 4 sets
  • Barbell bulgarians - 8 per side 3 sets
  • Narrow stance squats - 20 reps 3 sets
  • Static lunges - 7 per side 3 sets
  • Leg extension - dropset: 6 reps, 8 reps, 10 reps. 3 dropsets

💪🔥Body Booster: Meal prepping is a great way to ensure healthy eating. Overnight oats can be made in moments and help ensure you get a protein-packed breakfast on the go.

Fitness & Workouts

Cass Martin in Crop Top Shares Leg Day Routine 

Cass_Martin
casssmartin/Instagram
Leah Groth
By Leah GrothJun 09, 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.

Cass Martin is sharing the workout responsible for her legs. In a new social media post the fitness trainer and influencer shows off her amazing body – including her flat abs – in a crop top. “Here’s a great leg day routine!💗” she captioned the post. “Strong is sexy,” she captioned the post. “Fitness Queen,” added another. How does the exercise guru approach diet and fitness? The Body Network rounded up some of her healthy habits.

Leg Day Routine

Cass shared her leg day routine with her followers:

Pendulum Squats 4 X 10,8,8,6 Reps

Hip/Hack Sled Squat 3 X 10,8,8, Reps

Leg Extensions 4 X 12,12,10,8 Reps

BB RDLS 4 X 10,10,8,8 Reps

Lying Leg Curls 3 X 15,12,10 Reps

Related: Fastest Way to Lose 30 Pounds, According to a TikTok Influencer

She Mixes Training Styles

Cass_Martin3casssmartin/Instagram

“I have found the best results by incorporating a mixture of different training styles. My goal was always to build muscle and be lean, but once I started training, I realized I enjoyed pushing myself to lift heavy weights,” Cass told NOCCO. “I have used a method that is a traditional bodybuilding style mixed with powerlifting elements. I have always stuck to ‘old school’ movements such as T-Bar rows, squats, bent over rows, bench press, deadlifts, etc. I have always combined higher rep schemes for size with really low rep schemes for certain movements to build strength.”

She Loves Training Her Back

Cass has a favorite part of her body to exercise. “I love training back. Mostly because there are so many different exercises to hit while you are trying to grow a complete back look. One of my favorite exercises for back is T-bar rows. It is not an exercise you see too many people doing anymore but it is always something I try to hit while training. I also really love the flat bench press. It is just a fun way to lift and try to get strong at!” she said.

Recovery

Cass_Martin4casssmartin/Instagram

After a workout, Cass prioritizes recovery. “First thing is making sure I get a post meal in to help repair the muscle breakdown. This is where I always add in BCAAs and hydration to make sure I am using everything to help my body repair itself from the workout,” she said.

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

Cheat Meals

Cass is a fan of the occasional cheat meal. “My favorite cheat meal right now is probably ice cream. I love Ben & Jerry’s! Hamburgers are also something I could eat every day. I probably have a pint of ice cream once a month, lol, but what I have learned is that it's better to have a little unhealthy snack to curve your cravings rather than going out and splurging on something large. At my house, I always keep mini-sized chocolates or candies around, so that when I feel like I need something sweet, it's a small controlled amount rather than a full size,” she told GoGirlMgz.

💪🔥Body Booster: Giving your body the tools to repair – including hydration and a post-workout meal – will help keep you from feeling depleted.

Fitness & Workouts

Grace Albin Shows Just Shared This Ultimate Glute Workout

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Grace Albin/YouTube
Leah Groth
By Leah GrothJun 30, 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.

Grace Albin is sharing the workout responsible for her glutes. In a new workout video the fitness pro shows off her amazing body in a mint green workout look while demonstrating a simple but effective routine consisting of various glute bridges. The Body Network has the details on Grace’s glute workout and all the other lifestyle habits responsible for her toned physique.

Glute Bridge Workout

“Do each one 10 reps, squeeeze at the top. How many rounds did you complete? (Remember, one round is better than none!) #glutebridges,” she captioned the video, going onto demonstrate 10 glute bridge variations, including the OG, a single leg bridge, twist unders, tippy toes, heels, hold at the top, pulse at the top, froggers, legs extended, and knees crossed.

Related: I Lost 100 Pounds by Fasting and You Can Too

Pilates + Strength Training

Grace’s workout method is “a fusion of Pilates technique with traditional fitness,” she explains to Naluda. “So we use dumbbells and resistance bands and do squats and curls. But always with the underlying philosophy of posture strength, elegant movement, and muscle lengthening.”

Try Different Exercises Until You Find One You Love

What is Grace’s number one fitness tip? “Try a lot of different formats and you’ll find the one you love enough to stay motivated and keep going,” she told Naluda. “It might be something social and structured (and free) — like a running community training for a 10k that has each weekly jog planned out to the exact mile and meets at the same time every week. Or something flexible like joining a fancy studio that offers different modalities and allows you to toggle between yoga and boot camp. Keep experimenting and you’ll hit upon the fitness routine that matches your vibe and gets you coming back.”

Her Favorite Healthy and Cheat Foods

Edamame,boiled green soybeans with saltShutterstock

Edamame is Grace’s go-to healthy food. “There are several bags of frozen edamame in my freezer at all times. It’s incredibly high in both protein and fiber. It’s quick and easy to fry or bake with a splash of olive oil, salt and pepper. You can also change the taste of it with any type of marinade or seasoning mix, so it never gets old,” she told Naluda. And her favorite cheat meal? “Deep-fried anything,” she said.

Related: 7 Rules to Losing a Lot of Weight Quickly

Walking

Fit woman walking in park during autumn timeShutterstock

Albin’s favorite form of cardio? Walking. The Mayo Clinic explains that regular brisk walking is a great exercise for helping you maintain a healthy weight and lose body fat, prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes. It can also help improve cardiovascular fitness, strengthen your bones and muscles, improve muscle endurance, increase energy levels, improve your mood, cognition, memory and sleep, improve your balance and coordination, strengthen immune system, and reduce stress and tension.

💪🔥Body Booster: Try different fitness activities until you find one that you enjoy and keeps you motivated.

Fitness & Workouts

Fitness Coach Shares 4 Exercises That Blast Lower Body Weight Fast

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Copyright liftwithtrish/Instagram
Leah Groth
By Leah GrothNov 17, 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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✓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 trying to lose fat in your belly and lower body area? While there aren’t exercises that can totally spot reduce lower body fat, there are some that can help. Trish Koeslag is a women’s nutrition and fitness coach whose mission is to help women over 40 simplify macros and movement in order to lose weight. In a new social media post, she reveals the moves she does to blast lower body weight. “4 exercises you need to start today,” she writes in the caption.

Exercises Cannot Spot Reduce

Trish starts the post with a disclaimer. “There are no specific exercises that can spot reduce. Just like there are no specific foods that will help you lose fat. But….there are exercises that can definitely point you in the right direction!” she writes.

She Recommends Specific Exercises

However, she has found some exercises that are more effective than others. “These are movements that I have found work very, very well for me. It’s so important to incorporate movements you enjoy, that work well for you and your body, and don’t interfere with any movement limitations you may have,” she writes.

RELATED:She Lost 9 Pounds in 4 Weeks With This Simple 1,600 Calorie Meal Plan

They “Target Major Muscle Groups”

Why do they work? “The four moves below are effective because they target major muscle groups in the lower body, helping build lean muscle and increase overall metabolism, and will give you a leg up on getting burning!” she says. Here they are:

Romanian Deadlift

The first exercise is a Romanian Deadlift (RDL). She explains that you make the move “with a barbell, dumbbell, on a reverse hack squat machine, etc.… Any variation is good,” she says. “This move focuses on hamstrings and glutes, helping build strength and tone the back of the legs.”

Squats

The next exercise? Squats. “High bar, low bar, heels elevated, dumbbell, barbell, etc..all variations are great,” she says. “They may hit differently, but the point here is to squat,” she adds. “This move engages multiple muscles in the legs, core, and glutes.”

RELATED:She Lost 110 Pounds in 2 Years By Walking 30 Minutes Every Day

Reverse Lunges

Next on her list? Reverse Lunges, “regular, deficit, alternating, etc., they’re all great,” she says. “This exercise activates the glutes, hamstrings, and quads, promoting muscle balance and stability while targeting the lower body.”

Hip Thrust

The last exercise she recommends to burn lower body fat is the hip thrust. “With a barbell, on the smith machine, on a glute drive, etc, the thrust is a must,” she says. “This primarily hits the glutes, helping to shape and strengthen them.”

She Also Walks 10,000 Steps

In another post, she stresses the importance of walking. “I walk 10K+ steps. There are far too many benefits not to walk. And yes, even on my rest days….when did rest days turn into a days of zero movement??? That’s beyond unreasonable. Get up and move,” she maintains.

RELATED:A Trainer Finally Reveals the Only 10 Things You Need for Weight Loss

And, She Hydrates

And, especially for those who are exercising regularly, hydration is a must. “I drink 4L of water every day (with electrolytes). Yes, pure water - my 4L does not include coffee, tea, Diet Coke, etc. I love water and what it does for my digestion, hair, skin, and nails. I fill up my water bottle at night so that it’s ready to go the next day; hence…zero excuses not to drink it,” she explains. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Fitness & Workouts

Sadie Lee Thomas in Onesie Shares “Body Shaking” 10-Minute Pilates Style Workout 

Sadielee_Thomas_sadieleethomas8
sadieleethomas/Instagram
Leah Groth
By Leah GrothAug 20, 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
✓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.

Do you want a Pilates body without having to pay hundreds of dollars a month at a studio? Sadielee Thomas is famous for sharing her totally doable at-home workouts on social media. As part of her “10-Day Pilates-Inspired Foam Roller Challenge,” the influencer and NASM Certified Personal Trainer recently unveiled a 10-minute pilates-style workout that you can do in the comfort of your own home, without a reformer. “This Pilates Reformer inspired full body workout will leave your body shaking in just 10 minutes!” she writes in the caption. Here is everything you need to know about how to do the workout.

Pilates-Style Workout

For her “Full Body Strength,” she recommends 45 seconds on 15 seconds off for 5 rounds with 30 seconds of rest between rounds. Here is the workout, which she demonstrates in the clips.

  1. Kneeling quad stretch
  2. Static single-leg lunge with chest opener
  3. Side-lying leg swings
  4. Windshield wipers on foam roller

Glute Workout

Bodyweight exercises - fitness woman doing fire hydrants legs kickbacks. Active girl training glute muscles raising one leg to the side and back for strength training in outdoor gym on grass floor.Shutterstock

Sadielee recently shared a glute workout, recommending 12 to 15 reps and 2 to 3 rounds “depending on your fitness level.”

  1. Donkey kicks
  2. Side-lying leg extensions
  3. Standing glute kickback
  4. Fire hydrants
  5. Static glute bridge abductions

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

Walking Workout

Sadielee enjoys walking on the treadmill and recently shared a 50-minute walking workout. “Experience the ultimate blend of speed, incline, and interval challenges,” she wrote in in the caption.

  1. 5 min warm-up - 3.5 speed
  2. 10 min steady pace - 4.0 speed
  3. 7 min incline walk - 3.5 speed
  4. 5 min moderate pace - 3.5 speed
  5. 8 min interval walk - 3.0 ~ 3.5 speed
  6. 10 min speed variation - 4.0 ~ 4.5 speed
  7. 5 min cooldown 3.0 ~ 3.5 speed

Core Workout

If you want abs like Sadielee, try her core workout, which she recently shared via her Instagram. “This particular workout didn’t single-handedly transform my core. However, incorporating movements like these, along with a diet tailored to my goals, was pivotal in achieving core transformation post-pregnancy,” she wrote, recommending 12 to 15 reps and 2 to 3 rounds “depending on fitness level.”

  1. Squat chops
  2. Dumbbell windmills
  3. Dumbbells around the world
  4. Single-leg knee drive

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

Here Is What She Eats in a Day

Sadielee recently gave her followers a glimpse at her daily diet, which doesn’t involve any meal prep and enables her to hit her macros. “I need quick, efficient, and easy to grab, but I also want it to taste yummy. My goal with nutrition right now is to just hit about 1g of protein per lb of body weight!” she says. She starts with yogurt and a Fairlife protein chocolate milk. For lunch, she eats “adult Lunchables,” which she makes with sliced turkey, cheese, edamame, grapes, nuts, and healthy crackers. For dinner, she has Chicken Kofta with Tzatziki and lemon rice. She finishes her day off with dessert, a cashew butter dark chocolate bar, and a “sleepy girl mocktail” made with cherry juice and Poppi soda.

💪🔥Body Booster: If you want to get into shape without having to leave your home, find an online fitness trainer who regularly shares workouts on social media and start trying them out.

Nutrition & Diet

10 Foods with More Protein and Fewer Calories Than 3 Eggs

Young woman in casual clothes at supermarket store looking at meat sausage and read ingredients
​Stock Up on Groceries
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Leah Suzanne
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

Funny,Little,Easter,Egg,Stories,,Hand,Drawn,Faces,With,Expression:9 High-Protein Foods That Beat Eggs for Weight LossShutterstock

“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

chicken fillet on a stone background​Slow Cooker Buffalo ChickenShutterstock

Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Nutritionist Lost 20 Pounds Eating These 10 Foods That Mimic Ozempic

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
Copyright nutritionwith_grace/Instagram
Leah Suzanne
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

1. Avocados

Green ripe avocado top close up view. Texture vegan healthy food background. Diet organic vegetable poster photoShutterstock

Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

Hot buttered jacket baked potatoes close up with steam. baked potatoe​Bonus Tip: Look Out for Hidden CaloriesShutterstock

Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

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Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.​Eggs and Egg Whites: The Complete Protein PackageShutterstock

Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

5. Oats

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Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

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She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

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Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

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Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

Salmon with black pepper on plate close up.Shutterstock

Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

10. Berries

Assortment of fresh ripe berries as background, top view​BerriesShutterstock

Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Fitness & Workouts

I Am a Trainer and Swear by These 7 Core Exercises

Mr America Jason Kozma mramericajasonkozma
Copyright mramericajasonkozma/Instagram
Leah Suzanne
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

Do you ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.Shutterstock

Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

Close up of a serious asian sportswoman in earphones doing plank exercise outdoors at the beachShutterstock

Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

Asian woman are sit-up with added weight on her more and more trainer are there to help.

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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

Young sporty attractive woman doing toning pilates exercise for abs with exercise circle, crunches for abdominal strengthening using pilates magic circle, wearing sportswear at yoga studio or at home

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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.​Target Side Core MusclesShutterstock

Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

dead bugs exercise​ 7. The Modified BeetleShutterstock

Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

Brunette cheerful young woman in sportswear at abdominal exercise, rollouts. Fit caucasian girl improving body endurance, Happy fitness model at workout, looks air camera toothy smiles.

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

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