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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.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
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
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
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

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
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

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

Coach Lost 80 Pounds by Following 1 Food Rule

Jess Dukes mrsdukesfitspo
Copyright mrsdukesfitspo/Instagram
Leah Groth
By Leah GrothFeb 26, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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 lose weight? According to an expert, you should enforce a straightforward food rule. Jess Dukes is a weight loss coach specializing in helping “busy moms lose weight for the last time,” she writes in her social media bio. In a new post, she reveals a rule she set for herself that was a significant game-changer on her weight loss journey. “I lost 80 pounds, here is the only food rule I followed,” she writes.

Her Food Rule Is: There Are No Off Limit Foods

The answer? “There are no off limit foods,” she writes. “For years, I labeled foods as ‘good’ or ‘bad.’ And if it was ‘bad,’ I wanted it even more. I’d tell myself, ‘No, you can’t have that.’ But that only made the craving stronger. Eventually, I’d cave, overeat, and drown in guilt. Sound familiar?”

No One Food Can Ruin Your Progress

Here’s what I learned the hard way: No single food can ruin your progress—unless you let it. Once I stopped labeling foods, everything changed. I started eating the foods I love in a way that actually feels good. Yes, that includes pizza nights with my family and dessert whenever I truly want it.

When You Allow Yourself to Eat What You Want, You Will Stop Craving It

“At first, I was scared. I thought, ‘If I allow myself treats, I’ll never stop.’ But guess what? The opposite happened. When I gave myself permission to eat what I wanted, I realized I didn’t crave treats as much as I thought. Sometimes, I’d take a bite and think, ‘I don’t even want this right now.’ Turns out, it wasn’t the food I’d been craving—it was the freedom to stop feeling so restricted,” she says.

No Off-Limit Foods

She explains how she approaches food now, starting with no off-limit foods. “The more you restrict something, the more you want it. Instead, enjoy what you love mindfully and without guilt,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Plan Treats Intentionally

Next, she is intentional about treat planning. “When you know you can have that brownie on Friday, there’s no need to binge on it today. And ask yourself—are you eating it because you truly want it, or because you’re stressed?” she writes.

Change the Language You Use Around Food

Changing the language you use around food is also key. “Stop calling foods ‘cheats’ or ‘bad.’ Food is just food. Some fuel your body, some fuel your soul—both have their place,” she says.

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

Focus on How Foods Make You Feel

Focus on how foods make you feel. “Pay attention to how you feel after you eat. Choose foods that leave you feeling energized and satisfied—not sluggish or stuffed,” she says.

You Can Achieve Food Freedom Too

“By letting go of restrictions and tuning into what my body really needs, I built a healthier relationship with food—one that lets me enjoy life and hit my goals. If you’re stuck in the cycle of restriction, know this: You can break free,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

9 Natural Ways to Melt Fat Without Ozempic

JJ Virgin
Copyright JJ Virgin/YouTube/Shutterstock
Christopher Roback
By Christopher RobackFeb 26, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Evidence-Based

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

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

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

Do you find yourself constantly battling hunger pangs while trying to lose weight? You're not alone. While Ozempic may be the latest trending weight loss medication, it comes with a hefty price tag and potential side effects. Health expert JJ Virgin, a triple-board certified nutrition specialist and four-time best-selling author, offers powerful natural alternatives that can help control cravings and shed weight more effortlessly. "Mother nature has given us powerful alternatives that can help control cravings and shed weight more effortlessly," says JJ. From protein-rich foods to simple lifestyle changes, these natural appetite suppressants could be the key to achieving your weight loss goals without prescription medications. We've organized these nine powerful options as a countdown, starting with nine and building up to JJ's top recommendation so you can discover which ones might work best for you.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

9. Berberine: The Metabolic Master Switch

While often compared to GLP-1 medications, berberine works differently. "Berberine doesn't directly impact GLP-1," JJ clarifies. "Instead, it improves glucose metabolism and insulin sensitivity by activating AMP-activated protein kinase, or AMPK—the metabolic master switch."

For those looking to improve insulin sensitivity and blood sugar control, JJ recommends taking one to two berberine capsules before meals. This natural compound can help manage hunger by addressing one of its root causes: blood sugar dysregulation.

8. Apple Cider Vinegar: The Ancient Appetite Suppressor

Apple cider vinegar has stood the test of time as a weight management aid. "I currently work with someone who needs to lose 200 pounds, and I have them taking two tablespoons of apple cider vinegar every day," JJ shares. A randomized clinical trial published in the Journal of Functional Foods in 2018 showed that 15-30ml of apple cider vinegar daily, combined with caloric restriction, effectively reduced body weight, BMI, and appetite.

JJ recommends taking one to two tablespoons daily, especially before your largest meal or before consuming carbohydrate-rich foods. "It helps lower the blood sugar response to meals and may improve insulin sensitivity," she explains.

7. Exercise: The Anti-Hunger Activity

Exercise does more than burn calories—it directly impacts appetite hormones. "Exercise enhances the secretion of GLP-1 and helps regulate leptin and ghrelin, leading to reduced feelings of hunger," says JJ. It also provides an endorphin release that can help manage stress-related eating.

JJ references a 2022 paper in Nature that identified an "anti-hunger molecule" produced during intense exercise. "This combination of lactate and phenylalanine is responsible for about 25% of the anti-obesity effects of exercise," she explains. JJ recommends high-intensity interval training like the Norwegian 4x4 method, along with 8,000-12,000 steps daily and post-meal movement to manage blood sugar.

RELATED:20 Possible Ozempic Side Effects

6. Calacurb: The Short-Acting GLP-1 Alternative

"The New Zealand government spent ten years and $30 million developing Calacurb, which acts like GLP-1 but is short-acting," says JJ. This bitter hops extract can significantly reduce hunger for a couple of hours, making it perfect for managing cravings between meals.

A 2019 randomized control trial published in Nutrients found that taking bitter hops extract during a 24-hour water-only fast significantly reduced hunger. "It stimulates GLP-1 secretion, helps with feelings of fullness, and improves blood sugar control," JJ explains. She takes two Calacurb capsules before each meal for optimal results.

5. Akkermansia: The GLP-1 Promoting Probiotic

"Akkermansia muciniphila is a probiotic strain that can promote the secretion of GLP-1," JJ explains. This is significant because many people with insulin resistance, fatty liver, or poor metabolic health have impaired GLP-1 secretion. By supporting natural GLP-1 production, Akkermansia helps regulate appetite and metabolic function.

Beyond appetite control, JJ notes that "Akkermansia improves gut barrier function, helping with leaky gut, lowering inflammation, and enhancing metabolic function while reducing fat storage." A 2019 randomized double-blind placebo-controlled study published in Nature Medicine showed improvements in insulin sensitivity and body weight with Akkermansia supplementation.

4. Allulose: The Rare Sugar with Appetite-Suppressing Powers

Allulose is a low-calorie sweetener that doesn't raise blood sugar. "It actually has the opposite effect," JJ reveals. "Taking 10-15 grams of allulose before eating can lower the blood sugar response to your meal." A 2022 study in the Nutrients Journal found that allulose suppresses hunger-associated feeding and inhibits hunger-promoting neurons.

JJ incorporates allulose into her daily routine through flavored syrups in morning coffee or smoothies. "I also enjoy Swelthy Snacks, which combine fiber, allulose, and dark chocolate—a perfect treat that helps control appetite," she shares.

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

3. Water: Simple Yet Effective

"One of the easiest appetite suppressants is right at your fingertips: water," JJ states. Drinking water before meals helps you eat less and feel more full. Contrary to previous beliefs, JJ now recommends drinking water during meals as well. "Research shows water actually helps break down food, allows for better nutrient absorption, and slows digestion," she explains.

JJ suggests that many hunger signals are actually thirst in disguise. "We have an overactive hunger mechanism and an underactive thirst mechanism," she says. Try drinking a glass or two of water when you feel hungry, and you might find your cravings disappear.

2. Fiber: The Perfect Partner for Protein

Fiber works synergistically with protein to control appetite. According to JJ, "A 2022 review article published in Critical Reviews in Food Science and Nutrition showed how dietary fiber helps control appetite through multiple mechanisms." Fiber increases satiety, slows digestion, and helps maintain balanced blood sugar levels.

JJ recommends aiming for at least 30 grams of fiber daily, far more than the 5-14 grams the average American consumes. "I love berries for fiber—I try to eat two cups every day. Legumes and avocados are also excellent sources," she shares. If you're currently low on fiber, increase your intake gradually to avoid digestive discomfort.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach

1. Protein: Nature's Ultimate Appetite Controller

Protein stands as the foundation of natural appetite control. "When people consume at least 35 grams of protein, they feel less hungry and fuller for longer periods," JJ explains. A 2020 systematic review in Physiology & Behavior found that protein consumption reduces hunger, lowers ghrelin (the hunger hormone), and increases appetite-suppressing hormones like CCK and GLP-1.

Beyond satiety, protein offers metabolic benefits. "About 20-30% of protein calories are utilized during metabolism and muscle synthesis, compared to negligible amounts for fat and only 5-10% for carbohydrates," says JJ. This thermic effect means your body works harder to process protein, burning more calories in the process.

Implementing Your Natural Appetite Control Strategy

When adopting these natural appetite suppressants, JJ recommends a methodical approach. "Add one strategy at a time so you can connect the dots between what you're doing and how you're feeling," she advises. This allows you to identify which methods work best for your unique body and lifestyle.

Remember that weight loss isn't just about controlling appetite. "You don't lose weight to get healthy—you get healthy to lose weight," JJ emphasizes. By combining these natural appetite suppressants with proper nutrition and regular exercise, you can achieve sustainable weight loss without expensive medications or unwanted side effects. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Coach Reveals Top Tips to Lose Weight Over 50

Michaela Bentley Fitness
Trainer, 58, Lost 15 Pounds and Blasted Belly Fat with These 4 Habits
Copyright michaelabentley_fitness/Instagram
Leah Groth
By Leah GrothFeb 25, 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.

Are you over 50 and struggling to lose weight? You might need to face some “hard truths” and make some changes to your routine, according to an expert. Michaela Bentley is a CPT & Nutrition coach. At the age of 58, she looks half her age! She maintains that she has a better grasp of diet and exercise than she did in her forties. In a recent post, she reveals the truth about losing weight after menopause. “At 59 here are my top tips to losing weight after 50,” she says, admitting they are “probably not what you think.”

There Are No Quick Fixes

“There are no quick fixes,” she writes. “The truth is I don’t have a magic wand and neither does any other fitness trainer. The results are up to you. So many people quit way too soon due to unrealistic expectations. It’s not your fault. The fitness industry is full of lies and half truths in order to get you to pull out your wallet. Real change takes time sometimes months and even years, depending on where you’re starting from. Get a program from a qualified source, be patient and stick with it.”

It’s Going to Be Hard

“It’s going to be hard,” she continues. “Big changes in life are hard won. Nothing worth doing is easy and losing weight is no different especially over 50. If you’re doing it right, it’s going to be hard, especially in the beginning while your body gets used to the feeling of getting out of your comfort zone. If you’re following a program that incorporates progressive overload, it’s probably never going to be easy, but I assure you if you stick with it, you will learn to love that feeling of being challenged.”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

You Will Have to Make Lifestyle Changes

“It’s probably going to require a few lifestyle changes and you may not like them all,” she says. “I’ve had many clients say to me. I’m going to do the fitness part, but I don’t wanna change my lifestyle. I like having a drink in the evening and I don’t want to track my food. That’s great, but that’s not gonna get you results. If you really want big changes, you have to make big changes and that’s probably gonna mean changing some of your habits that are out of alignment with your goals and replace those with new healthy habits.”

Consistency Over Perfection

“Consistency is more important than perfection,” is her final tip. “You don’t have to be perfect, (god knows, I am not) but you do have to be consistent. Slow and steady wins the race. You can’t show up one day and then skip a bunch of days because you’re not feeling it. You need to show up every day in some form or another. If you do that, I promise you those results will come in time.”

She Also Started Strength Training

In another recent post, she revealed how she lost 15 pounds and got into the best shape later in life going “full ninja on belly fat.” The first thing that worked to blast belly fat was, unsurprisingly, strength training. “Lifting weights CONSISTENTLY with a plan that incorporates progressive overload. All this means is that you are added load and difficulty over time in order to avoid plateaus,” she writes.

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

She Also Started Moving “A Lot More”

She also started moving more, “a lot more,” she admits. “As a society we’ve become sedentary. Most of us spend a good majority of the day sitting at a desk. If we want to shake things up, metabolically we have to move more. Try adding intentional steps to your routine. Aim for at least 8000k-10000 a day.”

Food Journaling and Tracking

“Start a food journal and preferably track your food through tracking app,” she continued about habit number four. “Most of us have no clue exactly what we’re eating and in what quantities. I can’t tell you how many women tell me they eat under 1500 cal a day and then when we look at their food journal, they’re actually eating almost double that.”

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

Seeing a Doctor

“If you’re struggling with symptoms of perimenopause or menopause, see your doctor,” she says. “I had a truckload of symptoms that I had no idea were related to my declining hormones. Getting my hormones back into balance not only helped with the symptoms I was having but it helped me improve my sleep and general mood which in turn, helped me reduce stress and lose the weight.” And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

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