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Boost Your Run With Kelly Roberts' Secret to Endless Motivation

Kelly Roberts, a running coach, reveals how to get yourself pumped up for pounding pavement.

Leah Groth
By Leah GrothApr 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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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Kelly_Roberts_BadassLadyGang1
Kelly Roberts/Facebook
Leah Groth
By Leah GrothApr 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
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Fitness & Workouts

Are you struggling to motivate yourself to go on a run? You aren’t alone, but there is an easy way to conquer it. Kelly Roberts is a running coach & running community founder @BadassLadyGang, an online running community. She regularly shares content on Instagram offering helpful tips on how to maximize your running workouts. In one recent Instagram video, Roberts discusses how self-motivation can be the key to success. “There's two forms of motivation,” she says at the start of the clip. Here is everything you need to know to get yourself motivated for your next run – and what Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, things of her suggestions.

Extrinsic Motivation

Kelly_Roberts_BadassLadyGang4kellykkroberts/Instagram

The first is external. “Extrinsic: Having a goal with an outcome, run a 5K, run your first mile, run a nine minute mile, run a 15 minute mile, run a half marathon. That's all extrinsic motivation and it gives us something to work towards, and we have all of these benchmarks on the way,” she explains.

Intrinsic Motivation

Kelly_Roberts_BadassLadyGang3kellykkroberts/Instagram

The second is “inside, intrinsic,” she says. “Intrinsic motivation is, I like running with my friends. I like how I feel. I love chasing goals. I love the way that it helps me work on what's going on in my personal life in a very low stakes way, right? If I can't PR my half marathon, nothing's really going to happen. Whereas if you really shoot for a big promotion, ask for a raise.”

Running Is a “Very Fun Place” to Work on Yourself

Kelly_Roberts_BadassLadyGang2kellykkroberts/Instagram

“Weirdly everything that you learn about beliefs, what you say to yourself in moments of doubt and fear and hardship and running brings truth in your life,” she continues. “It is a very fun place to kind of work on yourself in a way that doesn't feel like your world might fall apart. That's how you stay motivated.”

RELATED: Jeff Nippard Shares 5-Point Checklist for Perfect Squats

She Also Recommends Journaling

Kelly_Roberts_BadassLadyGang5kellykkroberts/Instagram

In the post she elaborates on how to motivate yourself to run. “Define your motivating factors,” she writes. “I’m big on journaling. Ask any of the athletes who are on the @badassladygang training team or who do one of my training experiences or running plans, there’s a lot of journaling. Why? Because that’s a piece of the puzzle that is SO important in running.”

Here Are Some Journal Prompts

Woman hand writing journal on small notebook at outdoor area in cafe with morning scene and vintage filer effectShutterstock

She also offered some “journal prompts to play with in your training” and “help with motivation”

  • What are you working towards?
  • What is your goal?
  • What does accomplishing your goal say about you?
  • What inspired you to chase this goal?
  • What’s the plan?
  • How do you want to feel?
  • What needs to happen to unlock those feelings?
  • What needs to happen to make that goal a reality?
  • Is that plan realistic given your work/life schedule?
  • What obstacles stand in your way?
  • What are tools and tactics you can use to work through them?
  • Do you believe you will succeed?
  • What does success look like?
  • What does failure look like?

Collingwood Agrees That Intrinsic and Extrinsic Motivators Are Key

tara_collingwooddietdivatara/Instagram

Collingwood loves the idea of extrinsic and intrinsic motivations to keep you going. “When runners have a goal like a race or a certain pace they want to run it is much easier to not skip runs or other workout sessions. Those extrinsic motivators can be very powerful,” she says. Intrinsic is just as important and can also be quite motivating. “Maybe you are running to improve your physical health, mental health, emotional health, etc. Maybe you just love running! You love getting outside or watching a favorite show on your iPad on the treadmill,” she says.

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

She Is Also On Board with Journaling

female hands with pen writing on notebookShutterstock

“Journaling can be an excellent way to work on motivations, especially with some of the prompts provided here,” Collingwood adds. “Really think about why you want to do it, what you will gain, obstacles you have to overcome, make a plan, and also think about how you can reward yourself along the way.”

💪🔥Body Booster: Before your next run or walk, come up with a few intrinsic and extrinsic motivators.

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Fitness & Workouts

Boost Your Run With Kelly Roberts' Secret to Endless Motivation

Kelly_Roberts_BadassLadyGang1
Kelly Roberts/Facebook
Leah Groth
By Leah GrothApr 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
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Are you struggling to motivate yourself to go on a run? You aren’t alone, but there is an easy way to conquer it. Kelly Roberts is a running coach & running community founder @BadassLadyGang, an online running community. She regularly shares content on Instagram offering helpful tips on how to maximize your running workouts. In one recent Instagram video, Roberts discusses how self-motivation can be the key to success. “There's two forms of motivation,” she says at the start of the clip. Here is everything you need to know to get yourself motivated for your next run – and what Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, things of her suggestions.

Extrinsic Motivation

Kelly_Roberts_BadassLadyGang4kellykkroberts/Instagram

The first is external. “Extrinsic: Having a goal with an outcome, run a 5K, run your first mile, run a nine minute mile, run a 15 minute mile, run a half marathon. That's all extrinsic motivation and it gives us something to work towards, and we have all of these benchmarks on the way,” she explains.

Intrinsic Motivation

Kelly_Roberts_BadassLadyGang3kellykkroberts/Instagram

The second is “inside, intrinsic,” she says. “Intrinsic motivation is, I like running with my friends. I like how I feel. I love chasing goals. I love the way that it helps me work on what's going on in my personal life in a very low stakes way, right? If I can't PR my half marathon, nothing's really going to happen. Whereas if you really shoot for a big promotion, ask for a raise.”

Running Is a “Very Fun Place” to Work on Yourself

Kelly_Roberts_BadassLadyGang2kellykkroberts/Instagram

“Weirdly everything that you learn about beliefs, what you say to yourself in moments of doubt and fear and hardship and running brings truth in your life,” she continues. “It is a very fun place to kind of work on yourself in a way that doesn't feel like your world might fall apart. That's how you stay motivated.”

RELATED: Jeff Nippard Shares 5-Point Checklist for Perfect Squats

She Also Recommends Journaling

Kelly_Roberts_BadassLadyGang5kellykkroberts/Instagram

In the post she elaborates on how to motivate yourself to run. “Define your motivating factors,” she writes. “I’m big on journaling. Ask any of the athletes who are on the @badassladygang training team or who do one of my training experiences or running plans, there’s a lot of journaling. Why? Because that’s a piece of the puzzle that is SO important in running.”

Here Are Some Journal Prompts

Woman hand writing journal on small notebook at outdoor area in cafe with morning scene and vintage filer effectShutterstock

She also offered some “journal prompts to play with in your training” and “help with motivation”

  • What are you working towards?
  • What is your goal?
  • What does accomplishing your goal say about you?
  • What inspired you to chase this goal?
  • What’s the plan?
  • How do you want to feel?
  • What needs to happen to unlock those feelings?
  • What needs to happen to make that goal a reality?
  • Is that plan realistic given your work/life schedule?
  • What obstacles stand in your way?
  • What are tools and tactics you can use to work through them?
  • Do you believe you will succeed?
  • What does success look like?
  • What does failure look like?

Collingwood Agrees That Intrinsic and Extrinsic Motivators Are Key

tara_collingwooddietdivatara/Instagram

Collingwood loves the idea of extrinsic and intrinsic motivations to keep you going. “When runners have a goal like a race or a certain pace they want to run it is much easier to not skip runs or other workout sessions. Those extrinsic motivators can be very powerful,” she says. Intrinsic is just as important and can also be quite motivating. “Maybe you are running to improve your physical health, mental health, emotional health, etc. Maybe you just love running! You love getting outside or watching a favorite show on your iPad on the treadmill,” she says.

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

She Is Also On Board with Journaling

female hands with pen writing on notebookShutterstock

“Journaling can be an excellent way to work on motivations, especially with some of the prompts provided here,” Collingwood adds. “Really think about why you want to do it, what you will gain, obstacles you have to overcome, make a plan, and also think about how you can reward yourself along the way.”

💪🔥Body Booster: Before your next run or walk, come up with a few intrinsic and extrinsic motivators.

Fitness & Workouts

Kelsey Rose Flaunts Washboard Abs and Reveals 3 “Secret Sauce” Moves

Kelsey_Rose3
Copyright thekelseyrose_/Instagram
Leah Groth
By Leah GrothJan 03, 2025
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.

A new year, a new you! Are you hoping to make 2025 the year you achieve all of your weight loss goals? “Start now,” encourages one fitness guru. Kelsey Rose is a fitness trainer who has hundreds of thousands of followers on social media. In one of her first posts of the year, she reveals “how to transform your body in 2025” by doing three simple things. “Re-Align in 2025 — let’s make this your best year Yet! And I’m here to help,” she writes.

Join Her Program

Before she goes into detail, she explains that if “you’re ready to feel your strongest, leanest, and most confident self,” you should consider joining her 7-Day Power Reset (Jan 6th) followed by an 8-week re-align program (Jan 13th). “We’re focusing on strength, Pilates, and nutrition to help you hit your goals. Here’s exactly how we’re making it happen step by step,” she writes in her post.

Mix Strength Training and Pilates

First, mix strength with Pilates workouts 3 to 5 times a week. “This combination is the secret sauce for building lean muscle while staying mobile and injury-free. Strength training helps you sculpt and tone, while Pilates improves flexibility and strengthens stabilizing muscles. Plus, incorporating daily deep core work will tighten your waistline, flatten your tummy, and give you that strong, balanced core we all love,” she says.

RELATED: This Coach Lost 100 Pounds Without Dieting by Focusing on These 4 Basic Rules

Then, Walk for 15 to 30 Minutes

“After every strength or Pilates session, set aside 15-30 minutes for walking,” she says. “This isn’t just about burning extra calories—it’s about keeping your body in fat-burning mode while improving recovery. Pair that with hitting 10k steps daily to keep your metabolism thriving and your energy high throughout the day. Small actions = BIG results.”

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

Nail Your Nutrition

And last but not least, focus on nutrition. “You can’t out-train a poor diet—so let’s focus on hitting 30g of protein per meal to fuel muscle recovery, support fat loss, and keep you full for longer. Minimize sugar intake to stop cravings in their tracks and prevent energy crashes. Remember: abs are made in the kitchen, and this step will truly set you apart,” she says.

Her Program Is Sustainable

“This January, our challenges will guide you every step of the way with tailored workouts, mindfulness routines, and recipes designed to make these habits sustainable and fun. Don’t wait to start—your future self will thank you! Xx,” she concludes.

RELATED: 4 Strength Moves to Transform Your Body in 30 Days, Says Expert

You Can Also Try Her 15-Minute Workout

In another post, she unveils her 15-minute walking workout. “This is your sign to STOP skipping your post-workout cardio and squeeze in a quick 15-minute treadmill workout for best results!!💦✨ It’s easy to feel like cardio needs to be a long, intense session to matter, but even a short burst after strength training can make a big impact,” she says.

It Helps Burn Fat, Increase Endurance, and Rev Metabolism

“By adding just 15 minutes on the treadmill, you can boost fat burn, increase endurance, and rev up your metabolism—all without draining yourself. Cardio is also a great way to wind down, reset, and give your body some extra love post-workout,” she says.

Here Is the 15 Minute Workout

“My Cheat Code Treadmill Series,” she says.

  1. 5 min steady walk at incline 8, speed 3.0—get the blood flowing!
  2. 5 min intervals: alternate 30-sec fast run (speed 6.0-8.0) + 30-sec walk (speed 3.0) to elevate your heart rate and maximize calorie burn
  3. 5 min cool down with incline 5, speed 3.0—ease into a steady pace and let your body relax.

RELATED: Build Lean Muscle Fast With These 9 Dietitian-Proven Protein Switches

Do It After Your Regular Workout

Do it after your regular workout, she recommends. “Just 15 minutes, and you’re done! Try it out as a finisher for your next workout and see how it feels to add this extra boost. Let’s make cardio simple and effective!” she says. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Fitness & Workouts

The Best Tips to Improve Running According to Coach

Emma_Mailer_em_fitx8
em_fitx/Instagram
Leah Groth
By Leah GrothApr 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 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.

Are you running all wrong? Emma Mailer (@em_fitx) is an online fitness coach and influencer who specializes in running and regularly shares videos offering advice on how to make the most of your running workouts. In a few recent videos, she shared a few helpful tips, revealing that prior to finding her health strides, she only ran to “burn calories” and that her runs were “fueled by rice cakes and black coffee.” Here are her tips – and also what Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, has to say about them.

Take Running Gels

Emma_Mailer_em_fitx14em_fitx/TikTok

“I take gels during my runs to make sure I have enough energy,” says Emma. What are running gels? According to Collingwood, they are a great way to get quick energy during runs or any endurance exercise lasting more than about an hour. “They are a concentrated source of carbs and have some electrolytes,” she explains.

“I always recommend drinking some water when you take the gel to prevent stomach upset. If you’ve never had one before, take just half the gel, fold it over and tuck it into a pocket and have the other half 20-30 minutes later.”

Once you get used to taking gels and you feel like you want the whole thing you can take it. “Depending on how long you will be running, most people take one gel per hour in addition to some sports drinks with more electrolytes,” she adds.

RELATED: Dana Linn Bailey Shares 3 Secret Tips That Will Transform Your Backside

Eat a Big Breakfast Before and After

Emma_Mailer_em_fitx13em_fitx/TikTok

“I always eat a big breakfast before and straight after my runs to help with recovery,” Emma continues. “Trying to eat a combo of carbs, fruit/veg and protein within 30 to 60 minutes after the run is ideal for quick replenishment into the muscles,” says Collingwood.

Don’t Neglect Strength Training

Emma_Mailer_em_fitx4em_fitx/TikTok

In another TikTok she reveals 3 mistakes to avoid if you are a new runner. The first? “Neglecting strength training.” Strength training helps “correct imbalances and weakness that can happen with running as well as helping with injury prevention by helping to stabilize the joints,” explains Collingwood.

Don’t Overdo It

Emma_Mailer_em_fitx8em_fitx/Instagram

The second mistake is “Doing too much too soon.” Collingwood agrees that if you “ramp up your mileage too quickly” you set yourself up for injury. “Try to increase mileage by only about 10 to 15 percent each week,” she says. “Give yourself at least one rest day and try to also do cross training instead of running every single day for your exercise.”

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

Make Sure to Eat Enough

Emma_Mailer_em_fitx11em_fitx/TikTok

And finally, the last mistake is under fueling. “Not getting enough calories throughout the day can leave your body at risk of fatigue and injury,” explains Collingwood. “Under fueling during long runs can definitely lead to running out of energy and not being able to complete the mileage, not to mention just feeling lousy and poor recovery.”

💪🔥Body Booster: Before going for a long run, make sure your body is fueled with everything it needs.

@em_fitx

its the mental glow up for me #edrec0very

Fitness & Workouts

This Fitness Coach Transformed Her Body With 21 Simple Changes

Lena_Yeo17
Copyright LenaLifts/YouTube
Christopher Roback
By Christopher RobackNov 25, 2024
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.

Standing in front of the mirror feeling frustrated, dealing with gym anxiety, or struggling with consistency? We've all been there. But what if you could transform those feelings into unstoppable confidence? That's exactly what happened to Lena Yeo, a wellness coach whose authentic approach to fitness has earned her nearly a million YouTube subscribers. She turned her personal struggles into practical wisdom that's helping thousands of women revolutionize their fitness journeys. Keep reading to discover simple, science-backed strategies that will help you build lasting confidence and actually enjoy your fitness journey - no extreme diets or complicated workout plans required.

Start With Your Mindset

"Your new life is going to cost you your old one," says Lena in her post. After struggling as a college freshman with weight issues and binge eating, she learned that success begins with leaving behind old self-limiting beliefs. Research backs this up – studies show that mindset shifts are crucial for lasting behavior change.

Write Your Success Story First

Create a clear mission statement and make it visible everywhere, Lena advises. "I am the most healthy fit version of myself. I love myself, my body, and my fitness routine." Put this on your phone wallpaper, mirror, or journal - anywhere you'll see it daily.

Power Up With Protein

The Cleveland Clinic recommends getting 10-35% of your daily calories from protein - that's 50 to 175 grams for a 2,000-calorie diet. Lena discovered this naturally: "When I switched from sugary cereals to protein-rich breakfasts, my energy skyrocketed." Start your day with eggs, Greek yogurt, or a protein smoothie.

Move Daily for Natural Energy

"Think of movement as your free happiness pill," Lena shares. Science agrees – the NIH confirms that exercise releases mood-boosting hormones. Whether it's walking, running, or dancing, find ways to move every day.

Follow the 80/20 Rule

Eat nutrient-dense foods 80% of the time and enjoy treats 20% of the time. "If you're craving that cookie, eat that cookie," Lena says. The Cleveland Clinic suggests making half your plate vegetables, a quarter protein, and a quarter whole grains - a practical way to implement this rule.

Listen to Your Body's Rhythm

After being diagnosed with PCOS, Lena discovered cycle syncing - matching workout intensity to menstrual cycle phases. Research shows that hormones affect energy levels and recovery. Plan harder workouts during high-energy days and gentler movement when you need rest.

Turn Setbacks Into Comebacks

"Falling off only means you're going to come back stronger," Lena insists. Studies show that resilience - not perfection - predicts long-term success. Use breaks as learning opportunities, not reasons to quit.

Find Your Fitness Community

Despite initial anxiety, Lena found group classes pushed her harder than solo workouts. Research confirms that social support increases exercise adherence. Try classes, find a workout buddy, or join online communities.

Step Up Your Game

"I never felt better until I started getting intentional about my steps," Lena reveals. Aim for 5,000-10,000 daily steps. Park farther away, take the stairs, or walk during phone calls – movement adds up.

Mix Your Movements

Combine high and low-impact exercises. Lena saw the biggest changes, trymixing Pilates with weightlifting. Studies show varied workouts prevent plateaus and reduce injury risk.

Make It Enjoyable

Create a routine you love - great playlists, cute workout clothes, beautiful walking routes. "Half the fun isn't even the workout," Lena says. When you enjoy it, you'll stick with it.

Focus on Strength Gains

The NIH reports that higher protein plus exercise improves body composition even when the scale doesn't move much. "Put that scale away," Lena advises. Track progress through photos and strength gains instead.

Rethink Your Drinks

Replace sugary drinks with water, tea, or low-calorie alternatives. "You don't need a sugary drink with every meal," Lena notes. This simple switch can significantly reduce daily calories.

Start Smart

Research shows protein-rich breakfasts reduce afternoon cravings. Lena switched from sugary starts to eggs and avocado, noticing better energy all day.

Choose Your Joy

"There's a workout for everybody," Lena emphasizes. Whether it's swimming, hiking, or dancing, find movement you genuinely enjoy. You're more likely to stick with activities you love.

Build Your Support System

Find accountability partners - friends, trainers, or online communities. Studies show social support dramatically increases fitness success rates.

Trust the Process

Real confidence comes from overcoming challenges, not just changing appearance. Lena went from waiting anxiously outside the gym to confidently teaching others. Each small win builds lasting self-trust.

Create a Positive Environment

Curate social media feeds that inspire and educate. Unfollow accounts that trigger comparison or negative thoughts. Your environment shapes your mindset.

Compete With Yesterday

"You can only compare yourself to who you were yesterday," Lena reminds us. Everyone starts differently - focus on your personal progress.

Time It Right

Recent research shows timing matters. The NIH suggests eating larger meals earlier and avoiding late-night eating. Plan workouts when your energy peaks.

Celebrate Every Victory

Reward consistency - new workout gear, favorite healthy meals, or small treats. Celebrating progress reinforces positive habits and makes the journey enjoyable. Transformation isn't about overnight change – it's about small, consistent actions that add up to lasting results. Start with one or two of these tips that resonate most, and gradually build your own sustainable fitness journey. Whether you're just starting out or feeling stuck in your current routine, these proven strategies can help you create the stronger, more confident version of yourself you've always wanted. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

This Mom Walked 30 Minutes Every Day for a Month, "It Made Me Feel Strong in Ways I Never Expected"

Amanda_Pritchard_All_Things_Mandy19
Copyright All Things Mandy/YouTube
Christopher Roback
By Christopher RobackDec 10, 2024
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.

Everyone knows the importance of exercise, but taking that first step can feel impossible. For Mandy, a busy teacher and mom, her father's heart surgery was the wake-up call she needed. Instead of diving into an overwhelming fitness regime, she chose something simple: a daily 30-minute walk. What started as a physical health goal turned into an unexpected journey of personal transformation. Here's how a month of walking changed not just her body but her entire outlook on life.

Start With a Simple Promise to Yourself

"I don't want to overwhelm myself because I tend to do that. I go in full force and then get burnt out really easily," Mandy explains in her video. Her approach was refreshingly simple: 30 minutes of walking daily for 30 days, no diet changes. She only made two additional tweaks: replacing sugary drinks with water and tracking her progress on a calendar.

Your First Steps Are Easier Than You Think

Being honest about your starting point is crucial. "I haven't been active even taking a walk like this in probably six years. I'm ashamed to even say that, but I'm proud of myself," Mandy admits. Her first walk brought a pleasant surprise: "I was worried that I would be more out of breath. I wasn't." This early win proved that starting isn't as daunting as it seems.

Embrace the Physical Adjustments

The beginning had its challenges. "I feel it in my legs, my joints like my hips and my knees and my ankles and shin splints," Mandy shares. Her solution? "I've not been going at too fast of a pace. Not been going too hard." This gentle approach allowed her body to adapt naturally.

Push Through Low-Motivation Days

By day 10, reality set in. "There have honestly been a few days that I didn't want to do it. Today was one of those days, but I just put on my shoes and got to walking. That's what you got to do, right?" Mandy's simple strategy – just showing up – became her secret weapon against procrastination.

Discover the Power of Variety

Keeping the routine fresh proved crucial. "I've been trying to change up my paths a little bit. Switch it up, keep it fresh," Mandy shares. An unplanned route led to unexpected benefits: "I'm walking the neighborhood and there's a lot more hills. It's not flat. So maybe that's a good thing."

Find Strength in Silence

Instead of distraction, Mandy chose reflection. "I've just turned everything off and listen to the sounds of the birds and really just try to collect my thoughts," she reveals. This quiet time became transformative: "I think sometimes we get so caught up in the busyness of life and the noise, just all the noise. We don't think about things, really think about them."

Feel the Changes From Within

By day 20, internal shifts were evident. "I feel good. I feel better. I feel stronger," Mandy notes. She emphasizes that true transformation goes beyond numbers: "I haven't weighed at all, I haven't done measurements... but I feel good. I feel better. I feel stronger."

Discover Your Inner Strength

When faced with an unexpected divorce midway through her challenge, Mandy found surprising resilience. "If there was ever a time to give up, this was it," she admits. "But I haven't. I just keep putting on my shoes and I just keep on walking. And that's shown me a lot about myself. It's made me feel strong and believe in myself in a way that I probably haven't in a very, very, very long time."

Build Flexibility Into Your Routine

Life won't always cooperate with your plans. When Mandy missed a day for a family reunion, she adapted: "I'm going to be walking double today." When summer heat struck, she found alternatives: "My daughter got me a day pass here at the gym and I'm actually going to be walking on the treadmill."

RELATED: She Lost 11 Pounds in 60 Days Without Giving Up Her Favorite Foods: “Progress Isn't Perfect”

Experience Total Transformation

The 30-day results surprised even Mandy. "I feel so much stronger now. Getting up and going for a walk for 30 minutes isn't that big of a sacrifice. It's kind of something I've started looking forward to each day," she reveals. Better sleep became an unexpected bonus: "I've always had some issues with insomnia. And so I'm sleeping better. It's easier for me to fall asleep."

Celebrate Every Victory

While she lost 3 pounds and 3 inches, Mandy's biggest wins weren't physical. "I feel different. My clothes feel different... I can tell feel it. And that's just from 30 days and I feel great." Her newfound strength went far beyond measurements: "I feel confident and inspired to keep going."

Take Your Walk Toward Strength

"You're going to feel great, you're not going to regret it, and you're going to feel so much stronger, not just physically, but mentally and emotionally," Mandy encourages. Her journey proves that transformation often begins with the smallest step. "I'm inspired and I feel empowered." Ready to discover your own unexpected strength? Start with just 30 minutes today. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 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 can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

Man in the kitchen pouring a mug of hot filtered coffee from a glass pot. Having breakfast in the morningShutterstock

“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityMost Women on GLP-1s Are Making a Few Common MistakesShutterstock

Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

,Bubbly,Soda,Pop,Ice,Cubes,sugar, coke, pepsi, cola​Soda and Sugary DrinksShutterstock

Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

Poached,Egg,Toast,breakfast​Eat BreakfastShutterstock

Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

Sophie van Oostenbrugg gainsbybrains
Copyright gainsbybrains/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 11, 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 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 to 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, which 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

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

“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.

Sumo Squat with Kettlebell

“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

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

Cable Step Up

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

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

Core Exercise

“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.

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