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Olivia Ostrom Shares “Firing” Glutes Workout, Saying "Let's Get It!"

Here is everything you need to know.

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.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Olivia_Ostrom21
Olivia Ostrom/YouTube
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.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Fitness & Workouts

Olivia Ostrom (oliviaostrom_) is getting her sweat on – in a sports bra and leggings. In a new social media post the fitness trainer and influencer shares her glute-firing workout routine with her half-million followers. “IT’S LEG DAYYYY! My gloootes were firing after this one, let’s get it!!! ❤️‍🔥❤️‍🔥” she wrote in the caption. Here is everything you need to know about the workout – plus her tips on how to lose weight without dieting.

Here Are Her Firing Glutes Workouts

“This 30-minute workout is right from @liftwithliv app,” she says about her “Dumbbell only leg day” workout.

  • 3x12 Sumo squat

Superset with 12 curtsy lunge

  • 4x10 Staggered leg deadlift
  • 3x10 Glute bridge

Superset with 10 single-leg glute bridge

  • 3x12 Pull through

How to Lose Weight Without Dieting? Start By Making a Plan

In a YouTube video, Olivia reveals how to lose weight without dieting.

Her first tip? Sit down and make a plan. “I want you to think about how many times a week it's actually realistic for you to be working out. A lot of times when people are like, okay, I'm ready to go. I get back into the gym, and they think, okay, I need to be in the gym five, six times a week. But for a lot of people, it's not realistic, myself included. A lot of times when people end up going all in, they're like, I'm going to work out six times a week, and then they don't get to the gym six times a week because it's not realistic for them, and then they feel like they failed themselves, their confidence is shot: Instead, be realistic and plan," she says.

“Once you figure out how many times you want to be working out, schedule them into your calendar like you would for any other appointment. If working out, getting healthy, or losing weight, whatever your goals are, is a priority for you, then you need to make them a priority like you would for a doctor's appointment, a dentist appointment, or a work meeting. You should also pencil in the time. “Be mindful of that when you're scheduling it, and don't just schedule it and say, okay, Monday I'm going to work out. Pick a time, schedule it in like you would for any other appointment,” Olivia points out.

Restrict Yourself Less

Olivia_Ostrom6Olivia Ostrom/YouTube

Next, she suggests restricting yourself less. “A lot of times when people are beginning a fitness journey or when they're getting back into living a healthier lifestyle, they will go from zero to a hundred, and they will restrict themselves from all of their favorite foods,” she says. While that can work in the short term, it’s not realistic for the long-term. If you start out saying you're going to “eat a hundred percent clean” and restrict yourself from all processed foods, you are going to start to crave them, give in eventually, and then maybe throw in the towel altogether. “That's because it's not realistic for you to be restricting yourself from all of your favorite foods,” she points out.

“So what I love to do is to just incorporate balance and really make sure that I'm maintaining that balance every single day of eating a large majority of wholesome foods, but not to the point where I am always saying no to those foods that I love. I like to follow the 80-20 rule. So, 20 percent of the time, I enjoy those yummy foods. I love my ice cream, I love chocolate, I love sweets. That's where my heart lies, but I need to incorporate them daily because it just helps me,” she says. “A lot of times when people restrict, restrict, restrict, they end up overeating,” she says.

Change Your Mentality

Olivia_Ostrom5oliviaostrom_/Instagram

“Tip number three is ditch the I will start again on a Monday' mentality,” suggests Olivia, explaining that for many years, she would “struggle on the weekends and be constantly restarting over on Monday” and that the “all or nothing” mentality is not sustainable.

“Now, you can imagine that if somebody is starting, let's say, their healthy lifestyle on Monday or their diet on Monday, and they end up falling off track on Wednesday, and they completely throw it in the bag, and they're like, you know, what? I'll start again tomorrow, and then tomorrow rolls around. They don't get started back with that healthy lifestyle, and the next day rolls around, and before you know it, they're telling themselves, I'll start again on Monday. Well, that's five full days of waiting and waiting and waiting because you have that, I'll start again on Monday mentality. And for whatever reason, I guess it's just the beginning of the week, people feel like that's just the best time to get started,” she says.

The best time to get started is “now,” she maintains, “when you feel that gut feeling of like, okay, maybe I overindulged, or I skipped a workout, or whatever it is that made you feel like you fell off track or maybe made you sway away from your nutritional plan or your just healthy lifestyle changes that you were planning on making. As soon as you recognize that you have the choice to make a change, then and there, don't feel like you have to wait until tomorrow to make a change.”

Consume High-Quality Protein

Olivia_Ostrom8Olivia Ostrom/YouTube

The next tip “is one that a ton of people don't pay any attention to, and that is the quantity of protein that you're consuming,” she says, noting that about 90 percent of her clients don’t eat enough protein.

“If you want to see results, if you want to gain muscle mass, if you want to lower your body fat percentage and see some more definition like you need to be eating an adequate amount of protein, protein is so amazing, it's going to help you feel satiated. It's going to help you repair your lean muscle mass. It just helps with so many different functions in your body, and it's such a vital macronutrient,” she says. She suggests using an app like MyFitnessPal so you can “just input the food that you're eating, and it'll let you know how many grams of protein that you're having in a day, and that'll let you know your starting point of where you're at right now.”

Be Consistent

Olivia_Ostrom11Olivia Ostrom/YouTube

“The next tip that I wanted to share with you today is that consistency is the most important thing in your fitness journey,” she says. “To see results in a fitness journey, it takes time. It's definitely not something that happens overnight; it doesn't happen in a week. For a lot of people to even see initial changes, I say give it like six weeks. That's how much time it takes to see real results. So I need you to be patient and just be consistent.” She adds that this is why she promotes balance.

“You can enjoy yummy food, enjoy your workouts, enjoy moving your body because that's going to allow you to see the most success, and that will allow you to be consistent and actually just enjoy the whole process.”

Don’t Rely on the Scale

White scale on a wooden table top view, fitness and weight loss conceptShutterstock

As actual progress goes, while being consistent, “do not rely on the scale to see results,” she instructs, noting that the “number on the scale will go up and down and up and maybe up again and then down” because weight often fluctuates on a daily basis. “It's normal for us to gain somewhere between three to five pounds when we're on our menstrual cycle,” she points out.

“There's so many other ways to monitor progress. Some of my favorite ways are progress photos, measurements, how you feel in your own skin, your energy, what you see, the changes you physically see when you look in the mirror, how your clothes are fitting, how you're sleeping at night, how your lifts are going, how much weight you're lifting in the gym,” she points out.

💪🔥Body Booster: If you want to lose weight and keep it off, make sustainable lifestyle changes instead of going on restrictive diets. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

proteinweight lossworkout routineslose weight fastwalking

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Fitness & Workouts

Olivia Ostrom Shares “Firing” Glutes Workout, Saying "Let's Get It!"

Olivia_Ostrom21
Olivia Ostrom/YouTube
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.
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.

Olivia Ostrom (oliviaostrom_) is getting her sweat on – in a sports bra and leggings. In a new social media post the fitness trainer and influencer shares her glute-firing workout routine with her half-million followers. “IT’S LEG DAYYYY! My gloootes were firing after this one, let’s get it!!! ❤️‍🔥❤️‍🔥” she wrote in the caption. Here is everything you need to know about the workout – plus her tips on how to lose weight without dieting.

Here Are Her Firing Glutes Workouts

“This 30-minute workout is right from @liftwithliv app,” she says about her “Dumbbell only leg day” workout.

  • 3x12 Sumo squat

Superset with 12 curtsy lunge

  • 4x10 Staggered leg deadlift
  • 3x10 Glute bridge

Superset with 10 single-leg glute bridge

  • 3x12 Pull through

How to Lose Weight Without Dieting? Start By Making a Plan

In a YouTube video, Olivia reveals how to lose weight without dieting.

Her first tip? Sit down and make a plan. “I want you to think about how many times a week it's actually realistic for you to be working out. A lot of times when people are like, okay, I'm ready to go. I get back into the gym, and they think, okay, I need to be in the gym five, six times a week. But for a lot of people, it's not realistic, myself included. A lot of times when people end up going all in, they're like, I'm going to work out six times a week, and then they don't get to the gym six times a week because it's not realistic for them, and then they feel like they failed themselves, their confidence is shot: Instead, be realistic and plan," she says.

“Once you figure out how many times you want to be working out, schedule them into your calendar like you would for any other appointment. If working out, getting healthy, or losing weight, whatever your goals are, is a priority for you, then you need to make them a priority like you would for a doctor's appointment, a dentist appointment, or a work meeting. You should also pencil in the time. “Be mindful of that when you're scheduling it, and don't just schedule it and say, okay, Monday I'm going to work out. Pick a time, schedule it in like you would for any other appointment,” Olivia points out.

Restrict Yourself Less

Olivia_Ostrom6Olivia Ostrom/YouTube

Next, she suggests restricting yourself less. “A lot of times when people are beginning a fitness journey or when they're getting back into living a healthier lifestyle, they will go from zero to a hundred, and they will restrict themselves from all of their favorite foods,” she says. While that can work in the short term, it’s not realistic for the long-term. If you start out saying you're going to “eat a hundred percent clean” and restrict yourself from all processed foods, you are going to start to crave them, give in eventually, and then maybe throw in the towel altogether. “That's because it's not realistic for you to be restricting yourself from all of your favorite foods,” she points out.

“So what I love to do is to just incorporate balance and really make sure that I'm maintaining that balance every single day of eating a large majority of wholesome foods, but not to the point where I am always saying no to those foods that I love. I like to follow the 80-20 rule. So, 20 percent of the time, I enjoy those yummy foods. I love my ice cream, I love chocolate, I love sweets. That's where my heart lies, but I need to incorporate them daily because it just helps me,” she says. “A lot of times when people restrict, restrict, restrict, they end up overeating,” she says.

Change Your Mentality

Olivia_Ostrom5oliviaostrom_/Instagram

“Tip number three is ditch the I will start again on a Monday' mentality,” suggests Olivia, explaining that for many years, she would “struggle on the weekends and be constantly restarting over on Monday” and that the “all or nothing” mentality is not sustainable.

“Now, you can imagine that if somebody is starting, let's say, their healthy lifestyle on Monday or their diet on Monday, and they end up falling off track on Wednesday, and they completely throw it in the bag, and they're like, you know, what? I'll start again tomorrow, and then tomorrow rolls around. They don't get started back with that healthy lifestyle, and the next day rolls around, and before you know it, they're telling themselves, I'll start again on Monday. Well, that's five full days of waiting and waiting and waiting because you have that, I'll start again on Monday mentality. And for whatever reason, I guess it's just the beginning of the week, people feel like that's just the best time to get started,” she says.

The best time to get started is “now,” she maintains, “when you feel that gut feeling of like, okay, maybe I overindulged, or I skipped a workout, or whatever it is that made you feel like you fell off track or maybe made you sway away from your nutritional plan or your just healthy lifestyle changes that you were planning on making. As soon as you recognize that you have the choice to make a change, then and there, don't feel like you have to wait until tomorrow to make a change.”

Consume High-Quality Protein

Olivia_Ostrom8Olivia Ostrom/YouTube

The next tip “is one that a ton of people don't pay any attention to, and that is the quantity of protein that you're consuming,” she says, noting that about 90 percent of her clients don’t eat enough protein.

“If you want to see results, if you want to gain muscle mass, if you want to lower your body fat percentage and see some more definition like you need to be eating an adequate amount of protein, protein is so amazing, it's going to help you feel satiated. It's going to help you repair your lean muscle mass. It just helps with so many different functions in your body, and it's such a vital macronutrient,” she says. She suggests using an app like MyFitnessPal so you can “just input the food that you're eating, and it'll let you know how many grams of protein that you're having in a day, and that'll let you know your starting point of where you're at right now.”

Be Consistent

Olivia_Ostrom11Olivia Ostrom/YouTube

“The next tip that I wanted to share with you today is that consistency is the most important thing in your fitness journey,” she says. “To see results in a fitness journey, it takes time. It's definitely not something that happens overnight; it doesn't happen in a week. For a lot of people to even see initial changes, I say give it like six weeks. That's how much time it takes to see real results. So I need you to be patient and just be consistent.” She adds that this is why she promotes balance.

“You can enjoy yummy food, enjoy your workouts, enjoy moving your body because that's going to allow you to see the most success, and that will allow you to be consistent and actually just enjoy the whole process.”

Don’t Rely on the Scale

White scale on a wooden table top view, fitness and weight loss conceptShutterstock

As actual progress goes, while being consistent, “do not rely on the scale to see results,” she instructs, noting that the “number on the scale will go up and down and up and maybe up again and then down” because weight often fluctuates on a daily basis. “It's normal for us to gain somewhere between three to five pounds when we're on our menstrual cycle,” she points out.

“There's so many other ways to monitor progress. Some of my favorite ways are progress photos, measurements, how you feel in your own skin, your energy, what you see, the changes you physically see when you look in the mirror, how your clothes are fitting, how you're sleeping at night, how your lifts are going, how much weight you're lifting in the gym,” she points out.

💪🔥Body Booster: If you want to lose weight and keep it off, make sustainable lifestyle changes instead of going on restrictive diets. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Courtney Fisher Gives You Workout to Getting “Lean and Strong” Body

Courtney_Fisher_justtcocoo6
justtcocoo/Instagram
Leah Groth
By Leah GrothAug 31, 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.

Do you want to get in shape? According to Courtney Fisher, a fitness trainer with over 1.3 million followers on Instagram alone, there are five exercises that can help you achieve a long and lean Pilates body fast. Fisher, who swears by her 3-2-1 strength x pilates method that will get you into “the best shape of your life” in 30 to 45 minutes three to five times a week, shares a free workout with her followers. “I want to be lean and strong and do strength x pilates, but IDK what to do,” she says, is a question she is being asked lately. Here are all the exercises that she recommends.

Full Body Combo Moves Hit Multiple Muscle Groups

In the caption, she explains that “Full body combo moves” help to hit “multiple muscle groups and burn tons of calories in a short amount of time.”

Overhead Reverse Lunges

Courtney_Fisher_justtcocoo8justtcocoo/Instagram

She starts with overhead reverse lunges, holding dumbbells with her arms flexed straight into the air. She recommends 10 reps and three sets.

RELATED:9 Ways to Lose Weight Without Counting Calories, According to a Coach Who Lost 160 Pounds

Lateral Lunge Plus Row

Woman doing walking lunges outdoors overlooking the river. Fitness, sport and healthy lifestyle concept.Shutterstock

Next up, lateral lunge plus row. She also holds free weights and, as she lunges to one side, rows. Again, she recommends 10 reps per side and three sets.

Lemon Squeezer and Out

Courtney_Fisher_justtcocoo7justtcocoo/Instagram

Her next move? Lemon squeezer and out. A complex ab move that involves laying on your back and squeezing legs together while drawing your upper body in with weights. She recommends three sets of eight.

Dumbbell Glute Bridge March

Athlete,Dumbbell, Bodybuilding, weights, lifting, exercise, gym, weightsShutterstock

Next up, dumbbell glute bridge march. She says to do 12 reps and three sets.

Dumbbell Squat Swings

Squats With DumbbellsShutterstock

The last exercise in the circuit are dumbbell squat swings, 12 reps and three sets.

Related: The #1 Best Ways to Get Fit When You're Short on Time

Also, Walk Daily for 10 to 20 Minutes

In another post, Courtney also stresses the importance of “walking daily” and claims that you don’t even have to get 10,000 steps in. She suggests 10 to 20 minutes, which she does on the treadmill. Walking briskly on a daily basis can help you maintain a healthy weight and lose body fat, as well as prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes, says the Mayo Clinic. 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 your immune system, and reduce stress and tension.

💪🔥Body Booster: Instead of doing simple exercises, try to work multiple muscle groups at once with combination moves like these.

Fitness & Workouts

Fitness Coach Shares 4 Exercises That Blast Lower Body Weight Fast

Trish_Koeslag_liftwithtrish22
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.
See Full Bio
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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

Sophie van Oostenbrugge Shows Off Toned Glutes and Shares Her “Medium Day” Routine

Sophie_van_Oostenbrugg_gainsbybrains1
gainsbybrains/Instagram
Leah Groth
By Leah GrothApr 05, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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 to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how burn fat and build muscle. “i grew up hearing that women should be as small as possible. that’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, that will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

Sophie_van_Oostenbrugg_gainsbybrains1gainsbybrains/Instagram

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

Strong woman exercising with heavy weights. Fit female doing deadlift workout with barbell in old warehouse.Shutterstock

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

RELATED: 7 Best Exercises to Support Your Running Routine

Sumo Squat with Kettlebell

Citizen in grey sport trousers holding the kettlebell between her legs by the handle with both handsShutterstock

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

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

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Woman Using Jumping Stool During TrainingShutterstock

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

Close up view gym seated leg curl machine exercise woman at indoor in gymShutterstock

She sits down at a machine. “Then I did a seated leg curl,” she says.

RELATED: 7 Pilates Moves for Core Strength You Can Do at Home

Core Exercise

Sophie_van_Oostenbrugg_gainsbybrains3gainsbybrains/Instagram

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.



Fitness & Workouts

Kelli Ramirez Shares Workout Responsible for Her “Immaculate Pump”

Kelli_Ramirez_kelliirosee11
kelliirosee/Instagram
Leah Groth
By Leah GrothAug 10, 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.

Do you want a pumped up booty like Kelli Ramirez (@kelliirosee)? In a new social media post the influencer and fitness expert reveals the booty-busting workout responsible for her famous backside. “I’ll let the pump speak for this Glute & Hamstring workout,” she cheekily captioned the post. Here is everything you need to know about the workout and all of the other diet and fitness habits responsible for her body.

Here Is the Workout

Kelli suggests starting with an 8-minute warmup before the set. She also suggests increasing weight with every exercise and decreasing reps.

  • Body weight walking lunges, 2 rounds, 15 reps
  • Walking alternating RDL stretch
  • Hip rotations
  • Ankle rotation
  • Body twists
  • Slow RDL to deep squat stretch
  • Hip thrusts, 5 sets, 10/10/8/8/6
  • Glute biased RDLs, 3 sets, 8/6/4
  • Deficit reverse lunges, 3 Sets, 8/8/6
  • Glute Medius kickbacks, 3 Sets, 10/8/6
  • Hamstring curls, 3 Sets, 8/8/6

Related: 3 Tips That Helped Me Lose Body Fat

Calorie Deficit

Screenshot 2024-03-07 at 11.04.05 AMkelliirosee/Instagram

“A calorie is simply the measurement of how much energy a food provides. Similar to a car, your body requires fuel to keep it moving. How much fuel it needs depends on a number of factors, including height, weight, age, biological sex, muscle mass, lifestyle, and so much more. If your goal is to lose weight, you will need to be in a calorie deficit. If your goal is to gain weight, you will need to be in a calorie surplus,” she wrote in a post.

"To lose weight, you must be in a caloric deficit. A deficit is when the amount of calories that you consume is lower than the amount of calories you burn (usually around 300-700 calories). In a caloric deficit, our body mass decreases. The two primary ways of achieving a deficit are reducing how much you eat or increasing how much you exercise, usually by adding cardio. You can still gain muscle while in a deficit.”

Her 20-Minute Salmon Recipe

Kelli swears by “20-minute healthy dinners,” including this salmon recipe she recently shared.

Ingredients

  • 1/3 c. honey
  • 1/4 c. low-sodium soy sauce
  • 2 tbsp. lime juice
  • 1 tsp. red pepper flakes
  • 3 tbsp. extra-virgin olive oil, divided
  • 4 6-oz. salmon fillets, patted dry with a paper towel
  • Kosher salt
  • Freshly ground black pepper
  • 3 cloves garlic, minced
  • 1 lemon, sliced into rounds

Whisk together

  • 1/3 c. honey
  • 1/4 c. low-sodium soy sauce
  • 2 tbsp. lime juice
  • 1 tsp. red pepper flakes

Here are the steps to make it: “Season Salmon with salt and pepper. Add salmon to pan and season other side. Cook salmon until golden brown, and then flip! Add garlic to skillet & cook for 1 minute. Add honey mixture & sliced lemons. Cook until salmon is 130 F. Garnish, and then enjoy! I served mine with White rice and Broccoli! Bon appetite,” she wrote.

Discipline

Kelly is all about discipline. “My Goal: outdo me,” she wrote in a post. “It's easy to dream, but the real magic happens when you turn those dreams into goals. Wanting something is just the beginning; it's the discipline, dedication, and hard work that transform desires into reality. No one else can walk your path for you, so it's up to you to take the first step and keep moving forward. Embrace the power of discipline and watch everything unfold.”

RELATED:Quick Home HIIT Workout Exercises to Get Your Body in Perfect Shape

Her Five Tips to Help You Reach Your Goals

Screenshot 2024-03-07 at 11.04.13 AMkelliirosee/Instagram

Kelli recently shared “a few essential tips to help you conquer your goals.” The first? “Craft a Solid Plan,” she said. “Begin with a well-thought-out plan tailored to your goals. A structured approach is the foundation of success.”

Second, prioritize nutrition. “Recognize that nutrition plays a massive role in achieving any fitness objective. Fuel your body with proper nutrition to support your workouts and recovery.”

The third is tailored training. “Tailor your training regimen to align with your specific goals. Whether it's strength, endurance, or flexibility, your workouts should align with your objectives.”

Next up, be consistent. “Consistency is the secret sauce. Stick to your plan and maintain your healthy habits, even when motivation wanes,” she says.

Finally, embrace the journey. “Understand that achieving your fitness goals requires effort and determination. It won't always be easy, but the journey is where growth happens. Embrace the challenges and keep pushing forward.”

💪🔥Body Booster: If you want to build your glutes, you are going to have to carefully select exercises – like various lunges, squats, and RDLs and increase weight over time. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Walking Over 50? This Simple 30-Minute Routine Targets Stubborn Fat

Pahla Bowers Pahla B
I Lost Weight After 50 With These Simple Changes
Copyright Pahla B/YouTube/Shutterstock
Christopher Roback
By Christopher RobackApr 16, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Middle age brings many changes to our bodies, especially during menopause, when weight seems to stick no matter what we try. Fitness coachPahla Bowers has developed a simple yet effective walking workout specifically designed for women over 50 that combines low-impact movements to target stubborn fat without stressing your joints. This 30-minute routine alternates between walking intervals and targeted exercises that can be done right in your living room, making it perfect for busy days when you need an effective workout without complicated equipment.

The 5-0 Method Makes Weight Loss Simple

"Every single day we do five things that make you say, oh, I had no idea it could be so simple to lose weight at our age," explains Pahla as she introduces her 5-0 method in her post. This approach focuses on five daily habits: eating the right number of calories (not necessarily fewer), drinking enough water (half your body weight in pounds in fluid ounces), maintaining consistent sleep patterns, exercising moderately, and managing your mindset. This combination creates a sustainable path to fat loss that works especially well for menopausal bodies.

One Minute Walking, 30 Seconds Exercise

The workout follows a simple but effective pattern: one minute of walking alternated with 30-second cardio exercises. "Today's workout was really for me to be able to just really enjoy moving my body and not having to think too hard," Pahla shares. You can walk anywhere—around your living room, up and down hallways, or even take the routine outside. What makes this approach so effective is the continuous movement that keeps your heart rate in a fat-burning zone without overtaxing your system.

Your Mindset Is Your Secret Weight Loss Weapon

Perhaps surprisingly, Pahla ranks mindset as the most important factor for weight loss success. "If you truly do not believe you can lose weight, think that you are not losing weight... mindset's number one," she emphasizes during the workout. The routine incorporates a powerful mantra—"I am always on track"—to help shift your perspective about your progress. This positive approach reduces stress hormones that can sabotage weight loss efforts, particularly during menopause when hormonal balance is already disrupted.

Balance Training Burns Fat And Protects Your Future

Throughout the 30-minute routine, many exercises like "speed skaters" strengthen your outer thighs while improving balance. "That is the thing that can keep you from falling over when we're doing lateral moves like this, strengthening your inner and outer thighs," Pahla points out. This focus on balance isn't just about current fitness—it's targeting the areas where fat often accumulates after 50 while simultaneously protecting against falls. "Most older adults actually fall from some kind of a lateral motion," she explains, making these side-to-side movements crucial for long-term independence.

Low-Impact Doesn't Mean Low Results

Just because this workout avoids jumping doesn't mean it's not effective for fat loss. "Just because we are not jumping doesn't mean your heart rate doesn't have some variability here," Pahla reminds participants during the "swimming frogs" exercise. The workout strategically incorporates arm movements that elevate your heart rate while keeping the routine gentle on aging joints. This approach allows you to burn stubborn fat without adding stress to your knees, hips, or back—a common concern for women over 50.

What Really Drives Fat Loss After 50

During the walking intervals, Pahla reveals an important truth about exercise and fat loss. "Exercise is fantastic for your health. It's beautiful for your health. Very, very, very good for you. Does not drive weight loss," she explains. While movement is essential for overall wellness, particularly heart health, nutrition and mindset play bigger roles in shedding pounds. Understanding this helps you approach exercise with the right expectations and reduce frustration when the scale doesn't immediately respond to your efforts.

Water And Sleep: The Unsung Heroes Of Fat Loss

According to Pahla, water and sleep play crucial roles in your body's ability to burn fat. "They don't necessarily speed up weight loss when I'm doing them right, but they definitely slow them down if I'm not hitting my targets," she shares. The 5-0 method recommends drinking half your body weight in ounces of water daily and maintaining consistent sleep patterns. These simple habits support your hormone regulation and metabolism, creating an environment where your body can more efficiently release stored fat.

Make This Workout Work For Your Body

Throughout the 30-minute routine, Pahla emphasizes personalizing the workout to your fitness level. "You, my friends, can always make the workout work for you," she encourages while demonstrating modifications. This might mean slowing down certain movements or reducing range of motion as needed. She warns against pushing too hard just because it feels good in the moment, noting that soreness, fatigue, or plateaued weight loss might indicate your workout isn't truly working for your unique body.

Every Movement Is Moving You Forward

The workout includes fun exercises with names like "clackers," "ding-dongs," and "chicken wing high knees" that make the 30 minutes fly by. "Your track might not look anything like you thought it was going to or like you wish it would, but it is your beautiful, unique, personal track," Pahla reflects during the final exercises. This perspective helps release the pressure of comparing your progress to others. By acknowledging that your journey is uniquely yours—with all its detours and unexpected turns—you can approach fat loss with greater patience.

Cool Down With Forward Thinking

As the workout winds down with gentle stretches, Pahla reinforces the forward-looking mindset that supports long-term success. "You are always on track for a glorious time ahead of you. Independence, being your healthy weight, feeling amazing," she says. Even during the cool-down, the simple arm circles and side steps continue the balance training, reinforcing that every movement contributes to your fat-burning goals. This 30-minute routine isn't just about today's calories—it's building habits that support lasting weight loss.

Start Your Fat Loss Journey Today

This 30-minute walking workout is part of a larger series designed specifically for women over 50, but you can begin with just this single routine. Performing moderate exercise like this consistently delivers better results than occasional intense sessions that leave you too sore to continue. Start where you are, move at a pace that feels sustainable, and remember that being "on track" means showing up for yourself daily. As Pahla says at the end of the workout, "Not only are you always on track, but you always do such a great job." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

7 Diet Hacks for Getting “Toned and Lean” in Your 40s

Julie Clouse
Fitness Expert Says Fit Women in Their 40s Have These 6 Things in Common
Copyright julieclouse_/Instagram
Leah Suzanne
By Leah SuzanneApr 16, 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 shape up in your forties? Julie Clouse is a social media influencer and fitness and macros expert who tries to “inspire others to be the best version of themselves.” In a new social media post she unveils her healthy habits for losing weight after 40. In a new post, she reveals a few things that helped her get fit in perimenopause. “Eating habits that helped me get toned and lean in my 40s,” she writes, revealing 7 nutritional habits that helped her achieve her enviable body.

She Increased Her Protein Intake

The first thing she did? Increased her protein intake. “Increasing my protein intake to eat my body weight in grams of protein, has not only improved muscle recovery, but also made me feel more satiated, leading to positive changes in my body composition,” she writes.

She Ate 3 to 4 Large Meals a Day

Eating 3-to 4 large meals a day was also game-changing. “Instead of skipping breakfast or lunch and later binge eating snacks and being behind on protein goals, I now eat larger meals, which helps me avoid excessive snacking and overeating,” she says.

She Ate 80% Whole Foods

“Transitioning to a diet of 80% whole foods (veggies, fruits, lean proteins, whole grains) from one that was not protein focused and a lot of processed foods, has left me feeling energized, with clearer skin, and significantly better overall,” she says.

She Ate 20% of Foods That Fulfilled Her Cravings

She allotted the remaining 20 percent to foods that fulfilled her cravings. “Allowing myself to enjoy 20% indulgent foods like sweets and pizza prevents binging since I’m not completely depriving myself. Do not deprive or call foods off limits, just make them fit in your diet in moderation. Life is so much better with some indulgence!” she says.

She Ate Similar Meals

She also ate consistent and similar meals daily. “Preparing simple, enjoyable meals on repeat saves time and reduces overwhelm, especially if you’re counting macros,” she say

She Fueled Her Body Properly

Fueling her body properly was another game-changer. “For years, I thought I needed to eat less to look toned. But staying in a constant diet state kept me from seeing results. Once I focused on eating enough to support muscle growth, my body composition finally changed. You can’t build a strong, lean body if you’re always under-fueling!” she said.

She Took Creatine Daily

Taking creatine daily was the final helpful habit. “One of the simplest and most effective supplements! 5g of creatine daily helps with muscle strength, recovery, and overall body composition. It also supports energy levels during workouts, making it easier to push harder and build lean muscle,” she says. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

8 Exercise Hacks for People Who Have No Time

Dr. Emily MD activemindedphysician
​Eliminate Alcohol
Copyright activemindedphysician/Instagram
Leah Suzanne
By Leah SuzanneApr 15, 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.

Do you ever wonder what medical professionals do to stay in shape? Dr. Emily, MD, is a Board-certified Family Physician and social media influencer who shares advice with her followers about how to lose weight healthfully and sustainably. In a new social media post, she reveals how she stays fit and healthy. “Steal my 8 tips for a sustainable exercise routine,” she writes, revealing her top exercise hacks.

She Identifies One Rest Day Per Week

Her first hack? Choose a rest day ahead of time. “Identify the day of your week that tends to be your busiest and make that your designated rest day (mine is Monday),” she says.

Then, Choose a Short Workout Day

“The next busiest day of your week, commit to just a 10-20 minute workout. That way you won’t feel a huge burden to complete a long workout when you’re already feeling depleted - and the inevitable guilt when you then can’t follow through with unrealistic expectations,” she suggests.

Divide Workouts Into Shorter Chunks

“Divide your workouts into shorter chunks,” she continues. “Start with a 10-minute morning walk, then take another 10-minute walk at lunch and finish with a 10-minute walk in the evening. Half an hour done- you probably are already spending some of this time scrolling on your phone!”

Schedule Your Workouts

Schedule your workouts like anything else, she says. “Pencil your workouts into your calendar as if they’re as important as a work meeting - because they ARE,” she writes.

Do Workouts You Enjoy

Find workouts you love. “Find movement that you GENUINELY enjoy. If it sparks joy, you’re far more likely to stick to it,” she says.

Try an Exercise Class

Next, she recommends checking out an exercise class. “There really is something out there for everyone, I promise. I personally love F45 and Zumba but I have plenty of friends that love Orange Theory, Cross Fit, kickboxing classes and endless others. If it looks fun and in your budget, check it out! This can give you a built-in hour of exercise every week that you don’t have to think about or plan - you just show up,” she says. “When thinking of expenses, imagine what it will cost you if you didn’t invest in your health.”

Find a Workout Buddy

She also recommends workout buddies. “Exercise with a friend. Find a buddy and be each other’s accountability. Make it fun and social! Try to change the narrative of ‘let’s go get a drink’ to ‘let’s go for a walk.’”

Exercise at Home

Her last tip? Work out at home. “Having an option for exercise when you don’t have to worry about weather or driving somewhere can really wipe out those excuses. If you have space for a machine like a treadmill or bike, etc, that’s great but really all you need is an area the size of a yoga mat,” she says. 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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