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9 Steps I Took to Reinvent Myself in 6 Months

Feeling stuck in your fitness journey? Olivia Jarvis shares her personal transformation blueprint.

FACT CHECKED BY Christopher Roback
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Olivia jarviss
FACT CHECKED BY Christopher Roback
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Have you ever felt like you're spinning your wheels in your fitness journey, not seeing the results you crave despite consistent effort? You're not alone. Olivia Jarvis, a popular social media influencer in the fitness space, recently shared her struggle and subsequent breakthrough in a popular video. After six years of consistent gym attendance without achieving her desired results, Olivia finally cracked the code to reinvention in just six months. Here's how she did it - and how you can, too.


Prioritize Your Health

Olivia realized she had been coasting and training regularly but without specific goals. "When I actually look back, like last year I coasted. I trained regularly, but I didn't really have any specific fitness goals," she admits in the video. She emphasizes the importance of making health a top priority, recognizing its impact on overall happiness and energy levels.

Consistency is Key

"I have followed the exact program for over eight weeks," Olivia shares in the video. She stresses the importance of consistently following a progressive program and doing the same exercises week after week to track progress effectively.

Action Over Overthinking

Olivia found herself caught in analysis paralysis. She advises in the video, "When you're constantly changing stuff, it is just so hard to gauge what's actually working." She recommends committing to a program and giving it time before making changes.

Commit to Reinvention

"I genuinely just got to a point where I just thought I don't like what I see in the mirror. I don't recognize myself," Olivia confesses. She emphasizes the importance of committing to change when you're not happy with how you feel or look.

Lift Heavy and Progressive Overload

A game-changer for Olivia was lifting heavier weights and focusing on progressive overload. "It's only when I've been literally overhead pressing like 16 kg up to 20 kg that I've actually seen physical changes in the shape and definition," she reveals in the video.

Daily Meditation

Olivia incorporated a 10-minute daily meditation into her routine. "I can't even begin to explain how much calmer and how much more I get done in a day," she says in the video, noting improvements in concentration and reduced overthinking.

RELATED: 10 Power-Packed High-Fiber Snacks Nutritionist Swear By

Reduce Caffeine Intake

Cutting back on caffeine made a significant difference for Olivia. "I was thinking, gosh, I don't remember always being this anxious," she reflects in the video. She noticed improvements in anxiety levels and sleep quality after reducing her caffeine consumption.

RELATED: How Many Steps Should You Take To Lose Fat (And 4 Sneaky Ways to Hit It)

Create Accountability

Olivia emphasizes the power of community and accountability. She created the Flowness Club, where members check in daily with their progress. "Accountability is what you need," she asserts, noting how it's helped her push herself further.

Set a Bedtime Before a Morning Alarm

"For years, I spent so long setting a 6:00 AM alarm, and then I'd be in bed at midnight and always be so tired," Olivia admits in the video. She found that setting a consistent bedtime before focusing on wake-up time significantly improved her sleep quality and morning routine.

RELATED: The 4 High-Protein Breakfast That Torches Stubborn Fat, According to Top Trainer

Final Word

Olivia's journey demonstrates that reinvention is possible with the right approach. "You literally have all the answers," she encourages. "It is all inside. It's just getting quiet enough and getting honest with yourself." By implementing these nine steps, you can break through plateaus and achieve the transformation you've been seeking.

As Olivia says, "It is only you that's going to change." Are you ready to start your reinvention journey? And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Have you ever felt like you're spinning your wheels in your fitness journey, not seeing the results you crave despite consistent effort? You're not alone. Olivia Jarvis, a popular social media influencer in the fitness space, recently shared her struggle and subsequent breakthrough in a popular video. After six years of consistent gym attendance without achieving her desired results, Olivia finally cracked the code to reinvention in just six months. Here's how she did it - and how you can, too.


Prioritize Your Health

Olivia realized she had been coasting and training regularly but without specific goals. "When I actually look back, like last year I coasted. I trained regularly, but I didn't really have any specific fitness goals," she admits in the video. She emphasizes the importance of making health a top priority, recognizing its impact on overall happiness and energy levels.

Consistency is Key

"I have followed the exact program for over eight weeks," Olivia shares in the video. She stresses the importance of consistently following a progressive program and doing the same exercises week after week to track progress effectively.

Action Over Overthinking

Olivia found herself caught in analysis paralysis. She advises in the video, "When you're constantly changing stuff, it is just so hard to gauge what's actually working." She recommends committing to a program and giving it time before making changes.

Commit to Reinvention

"I genuinely just got to a point where I just thought I don't like what I see in the mirror. I don't recognize myself," Olivia confesses. She emphasizes the importance of committing to change when you're not happy with how you feel or look.

Lift Heavy and Progressive Overload

A game-changer for Olivia was lifting heavier weights and focusing on progressive overload. "It's only when I've been literally overhead pressing like 16 kg up to 20 kg that I've actually seen physical changes in the shape and definition," she reveals in the video.

Daily Meditation

Olivia incorporated a 10-minute daily meditation into her routine. "I can't even begin to explain how much calmer and how much more I get done in a day," she says in the video, noting improvements in concentration and reduced overthinking.

RELATED: 10 Power-Packed High-Fiber Snacks Nutritionist Swear By

Reduce Caffeine Intake

Cutting back on caffeine made a significant difference for Olivia. "I was thinking, gosh, I don't remember always being this anxious," she reflects in the video. She noticed improvements in anxiety levels and sleep quality after reducing her caffeine consumption.

RELATED: How Many Steps Should You Take To Lose Fat (And 4 Sneaky Ways to Hit It)

Create Accountability

Olivia emphasizes the power of community and accountability. She created the Flowness Club, where members check in daily with their progress. "Accountability is what you need," she asserts, noting how it's helped her push herself further.

Set a Bedtime Before a Morning Alarm

"For years, I spent so long setting a 6:00 AM alarm, and then I'd be in bed at midnight and always be so tired," Olivia admits in the video. She found that setting a consistent bedtime before focusing on wake-up time significantly improved her sleep quality and morning routine.

RELATED: The 4 High-Protein Breakfast That Torches Stubborn Fat, According to Top Trainer

Final Word

Olivia's journey demonstrates that reinvention is possible with the right approach. "You literally have all the answers," she encourages. "It is all inside. It's just getting quiet enough and getting honest with yourself." By implementing these nine steps, you can break through plateaus and achieve the transformation you've been seeking.

As Olivia says, "It is only you that's going to change." Are you ready to start your reinvention journey? And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Have you struggled to lose weight but failed time and time again? You may have to shift your mindset, says one influencer. Ashley Hughes is a mother of four who regularly shares her weight loss journey. In a new video, she reveals that establishing three healthy habits was a core part of her slim-down success, ultimately helping her drop 40 pounds.


It’s Never Too Late to Reinvent Yourself, She Says

At the start of the clip, she explains that she wants to discuss “reinventing yourself” using her own story. “I think most of us at some point think it's too late to create changes, even if deep down we really want something,” she says in the video. She hit a point “where I felt I wasn't in control of so many areas of my life, and that I just needed to accept where I was physically, financially, emotionally, really, I just felt every aspect of my life just felt sad,” she said.

She Struggled to Lose Weight for Years

“Up until that point, I had done countless weight loss challenges in my life,” she continued, explaining that after having each of her babies, “the weight seemed just to be a little more difficult to get off. You know, I'd gain weight with each pregnancy and then not lose all of it. And then I was pregnant again, which meant more weight.”

She Hit Rock Bottom

She finally hit a bottom with her weight. “This was all me. And I could accept my past decisions of never finding time to exercise and not paying attention to my nutrition. I could have accepted that this is just who I am. So why bother even trying? For a while, I actually did feel that way because I had tried so many things in the past, yet I always found myself back here, back in the same routine of eating habits and having no physical activity, a part of my daily routine. This is where I ended up every single time.”

RELATED:10 Walking Mistakes That Kept Me Fat I Vowed Never to Repeat After Losing 140 Pounds

A Discussion with Her Husband Sparked Change

However, on the last day of October, she sat down with her husband and talked about “all of the areas of my life that I wasn't happy with and that I really wanted to change,” she says. “What was interesting was the whole month of October when I was living in a state of acceptance, you know, accepting the fact that my past decisions had made up my life and that this was just who I was.”

She Decided She “Deserved More”

“When I sat down with my husband, and I had this conversation with him and just opened up about the fact that I wasn't happy and I wanted to change at that moment, I immediately felt better. I felt happier. I felt excited. It was like this moment of realizing, no, I am the creator of my life, and I get to decide what my next chapter looks like. That immediately lit a flame inside me. And I believe it takes this realization moment for all of us to decide we want more or deserve more finally, and we're far more capable of maybe what we are accomplishing,” she says.

She Committed to 6 Months

“On November 1st, I remember waking up with a new feeling inside of me that I wanted to change but wasn't sure how I was going to go about it,” she admits. She “stumbled across a little graphic on Instagram that said something along the lines of, if you committed yourself to six months of doing these things on this checklist — some of those items were working out four to five times a week, personal development, going for walks, getting eight hours of sleep, cutting out negativity — and I remember reading that and feeling a fire inside of me, and I knew that I had to do this. I had to commit myself to six months of really trying.”

RELATED:I Tried Everything, Then These 5 Habits Helped Me Lose 170 Pounds

She Focused on Personal Development

And so she started “spending time daily in personal development, meditating and focusing on removing negativity from my life, which included negative thoughts or self-talk, this was literally the answer I needed to change my life and to reinvent myself completely,” she continues. She also stopped staying up late and eating unhealthy food. “Let me tell you something I really found to be true during this whole journey. The day you decide to change, and you wake up, and you're crossing things off your checklist that are helping you move the needle towards your goals, you will never be happier than when you are working towards something,” she says.

Habit 1: Immerse Yourself Into Your New Lifestyle

What are some different ways to apply this idea and create a new daily routine that you will stick to? Here are the three habits. The first is “to immerse yourself into the world of whatever it is you're trying to go after,” she says. “To really completely reinvent yourself, you've got to be eating, sleeping, breathing, this new lifestyle.”

She recommends “following accounts on social media that will inspire you every single day to stick to your new lifestyle, unfollow anyone who maybe causes you to have negative thoughts or will distract you from becoming this new version of yourself, find podcasts, YouTube, videos, books, eBooks, all things related to your topic,” she suggests. “Maybe you've heard of the power of proximity, who you surround yourself with, you become, and this can absolutely be virtual. You don't have to know these people to be inspired by them and for them to influence your daily decisions.”

Habit 2: Create Daily Action Step Goals

“I would also make a point to create daily action step goals. Make the action your goal. So, instead of saying, my goal is to lose 20 pounds, that can be your big goal, but your goal today is to get your workout in and to stick to your meal plan. When the day is over, you will feel so much more accomplished because you achieved your goal,” she says. “When you do this consistently, your big goal happens by default. This can be applied to any goal you have. Create action step goals on a daily, weekly, and monthly basis that are bringing you closer to your big goal.”

RELATED:I'm a Bikini Competitor and Chemical Engineer and Here's How You Can Beat Hormonal Belly Fat in 3 Steps

Check in with Yourself Nightly

“A very important step is to check in with yourself every single night. Reflect on your day and the decisions you made. Did you make decisions based on your old past self, or did you make choices? This renewed higher version of yourself would make the simplest way to stay on track when it comes to reinventing yourself is to consider your highest self in every decision you make each day. Is this the choice the higher version of you would make? If not, don't do it, and eventually, you will become this person. In fact, the decisions that used to be so hard or uncomfortable for you to make will become uncomfortable for you not to make them because this is just who you are now. This is the new you,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Arabella_Featherstone1
Arabella Featherstone
FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

I went sober just over two years ago, and I managed to fall in love with myself and create a whole new perspective on life. I am now embracing the clarity, strength, and joy of the sober journey and believe that anyone can do it, too!


I have been helping people to get back into control of their drinking and develop a better relationship with alcohol by organizing Dry January and Sober October challenges and I’ve loved how much it has helped them. So, I wanted to share my story and some tips for stopping drinking and stick to your sober goals.

From Mental Health Problems to Addiction

Arabella_Featherstone3Arabella Featherstone

I’d struggled with my mental health from the age of 8. I suffered from severe depression and anxiety and it played havoc throughout my childhood. I struggled with confidence and motivation and was trying everything I could to feel happy.

This meant turning to alcohol and drugs to help me have a good time and relax in social situations. I was drinking and using boost my mood, make me feel better and mask the feelings of not fitting in, of not being good enough. But it wasn’t working and in fact, my anxiety was getting worse and worse the more drugs I did and the more alcohol I drank.

I was that cringy person that nervously talked too much, always leaving conversations worrying about what I said or how I came across. I had a bad neck and tight shoulders because I always had my head down and never stood up tall, I was awkward and felt ashamed of who I was and didn’t love myself at all.

During COVID I was drinking my way into oblivion. I knew I needed to change something because I was losing hope and because I wanted to be an example to others and live the healthy life that I was trying to inspire in my clients.

How Exercise Saved Me

Arabella_Featherstone2Arabella Featherstone

I got into the fitness industry about 7 years ago now and I discovered that it really helped with my anxiety. I was still struggling on and off over the years but fitness developed something inside of me that gave me the strength to eventually change my life for good.

Exercise is one of the biggest things you can do to make yourself feel amazing. It’s hard to do it when you feel like crap, but at least getting outside for a walk can make all the difference. For me, it was resistance training that really made a difference. It helps to create a stronger mindset, resilience and mental toughness as well as support bone health, mobility and fat loss. It made me feel strong and powerful and think about how to fuel my body properly so I could achieve more.

I found a positive community in the gym and little by little I started to love myself.

Loving yourself starts with taking care of yourself. It starts with baby steps just doing one small thing each day for your wellbeing whether that’s brushing your hair putting on some nicer clothes that don’t make you feel like a slob. These things make a HUGE difference in the long run.

With regular exercise and good nutrition I felt the clouds starting to lift and I could start to see more clearly. I realized that even with all the good things that I was doing for my body and mind, the drinking and drugs were holding me back and that I had to stop to really be the person I wanted to be.

Thanks to my workouts I had developed an inner strength, discipline and resilience and I knew that I could stop and had to stop for good. My first goal was to do three months, but in the back of my head I knew I wanted to go six months sober, and here I am feeling better than ever and helping overs find their way to their healthiest and happiest self.

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

How I Stopped Drinking

Happy girls having fun drinking cocktails at bar on the beach - Soft focus on left girl faceShutterstock

I tried the whole no alcohol thing for years, doing Dry January and Sober October for a few years, but always falling back to my old bad habits before long. But eventually I realised I had to stop forever, as I wasn’t happy and I was losing hope. The thing that worked well for me when I went sober was I didn't give myself the option of failing. I just said to myself - I AM DOING THIS.

When I went sober, I fell in love with the challenge. Every single life event or situation was a challenge to navigate sober and I had to change a lot of things. I knew to make this work I needed to look at my drinking patterns / triggers. So, step one was to ask myself what situations arise that usually lead me to drink and those are usually going to be the situations that cause uncomfortable feelings, like anxiety.

Step two was to try to avoid or limit putting myself in these situations until I felt like i had full control.

Step three was to prepare myself, so if I did end up in one of these situations, I knew what to do to ensure I stayed on track.

I didn't really go out into the social world until I was 3 months sober. I knew this was a turning point as it takes 90 days to build a habit, so I very much kept myself to myself for those initial 90 days. I went to work and I went home and that was it.

When I did start navigating social situations again, I just said to myself that if anything made me feel uncomfortable I could just leave that situation, take a deep breath and go home if needed.

For me, from the day i went sober I knew I couldn't drink again. It just wasn't an option, because I was in such a bad place that if I carried on, or did have a drink, things could have gotten so much worse and I didn't want to risk that.

Once that decision was made, it was much easier, as there wasn't a battle between drinking and not drinking. It was just saying I don't drink now, so I have to figure out a way to deal with all this uncomfortable stuff.

I dug deep, found my strength within, defined my WHY – the reason for going sober, and reminded myself of it every day. I knew I needed something or someone to keep me accountable, and the "I Am Sober App" is what got me through it.

I still get dark days but they are never as dark as they were and they pass much quicker. I never thought I’d be where I am today or ever thought I’d feel true happiness. I’ve made it my mission to help people find their strength within like I did through fitness because without it I really don’t know where I’d be today.

Fast forward to today and I am now 2 years sober and loving who I am. I achieved the confidence I was looking for and have built a successful business. The best thing is that I wake up every day with a clear head and excited for what’s to come.

What is the Key Lesson Here

Arabella_Featherstone7Feathers Food & Fitness/Facebook

The key lesson is that if you’re feeling like you have no motivation and you don’t know where to turn, there’s always a way.

Start by setting intentions. Think about your goals for your drinking, what positive changes are you hoping to see in your life and why you’re deciding to make a change to your drinking habits. Maybe you want to stop completely, have a certain number of dry days per week, or cut down the binges. Whatever it is, commit to it and write it down and put it somewhere visible, to keep you on track.

Understand your habits and triggers and plan for how you’ll overcome these triggers and break those bad habits. Know that it’s ok to decline invitations, say no to alcohol or leave an event early! Set your boundaries and then don’t be afraid to follow through, your real friends will understand.

Find resources and communities that can help you stay on track. I found the "I Am Sober” App very useful. Alcohol Change UK also offer excellent communities and resources through their Dry January and Sober Spring Challenges. They send daily emails, there are Facebook groups which offer community support and advice during the challenges and beyond, and their Try Dry app is excellent for keeping you on track. Of course, AA is also an excellent network if you have a problem with alcohol and you want to stop for good.

Do what feels right, don’t do what doesn’t and make sure you stay true to you. Know you aren’t hurting anyone’s feelings, because your feelings and your wellbeing is way more important!

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Be Kind to Yourself

Arabella_Featherstone6Feathers Food & Fitness/Facebook

Once you’ve stopped drinking, then start to look after yourself more and be kind to yourself, listening to what your body needs. Drink at least two litres of water a day, make sure you’re getting enough sleep and try not to have too many days in a row where you aren’t getting at least 7 hours.

Eat a balanced diet including fruits and vegetables, lean proteins, healthy fats, and whole grains. You should be trying to eat the colours of the rainbow to get the nutrition you need and eat yourself happy.

Aim for at least 30 minutes of moderate exercise most days of the week. Any form of exercise is good and it’s just about finding things that you enjoy, that keep you active and make you feel better. I’m very pro resistance (strength) training because it helps to create a stronger mindset, resilience and mental toughness as well as support bone health, mobility and fat loss.

However, anything that gets you moving is great. Try to walk 8000 steps every day and get involved with activities like dance classes, rollerblading, cycling and swimming. Running is another great exercise and there are some excellent programmes like Couch to 5K, or Just Run, which will help you to get started with running and improve your fitness.

You can do it!

Arabella Featherstone chronicles her sober journey and offers health and fitness tips and motivation on her Instagram channel @feathersfoodfit or on her website which features her free e-book Unlocking the Strength Within.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Do you want to lose 44 pounds in three months? It may be as simple as incorporating some healthy habits into your lifestyle. Talia Fawaz is a social media influencer who boasts over 147,000 followers on Instagram, sharing about everything from her lifestyle to how she stays in shape. She recently posted a viral video about her weight loss, revealing how she lost an average of nearly 15 pounds per month. Here are ten changes she made to her lifestyle to lose weight.


I Focused on Changing My Diet

Close up cropped image of cutting board and couple cutting vegetables in the kitchen together, preparing food meal at home. Vegetarian healthy foodShutterstock

“First things first is food,” Talia says in the video. “I feel like food is actually super obvious.” She explains that if you don’t eat well and expect to lose weight, “it's not gonna happen.” She adds that she started losing weight by eating healthier.

It’s also “really important to know what you're eating, so I would definitely recommend eating at home and cutting out the outside food,” she says. “I wouldn't say cut it out completely, eat like once in a week, something you like from out, but most importantly is like eating at home because I feel like you really know what's in your food and I feel like, it's like a less likely chance that there are some ingredients there that you don't know that could be like stopping you from your weight loss goals.”

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

I Implemented Volume Eating

Green,Fresh,Vegetable,Broccoli.,Fresh,Green,BroccoliShutterstock

Another one of her tricks? “I did a lot of volume eating,” says Talia. “I ate a lot of broccoli,” she continued. “I had a lot of salads, I had a lot of spinach, I had a lot of lettuce, cauliflower, and so many vegetables that will actually keep me full for a long time.”

I Amped Up My Protein Intake

Grilled sea bass fillet with salad and potatoes on stone tableShutterstock

She also amped up protein, consuming it “with each and every dish of mine,” she says. “Sea bass fish, broccoli, and a salad would be like my lunch. Like that was a truly a daily thing, and I actually enjoyed it so much.” She recommends pairing a protein with “just volume, volume fruits if that makes sense.”

RELATED: How I Lost 30 Pounds in 90 Days on the Mediterranean Diet

I Practiced Self-Discipline

Young sportive woman getting ready to start running workout - Athlete running outdoors at sunset - Attractive girl making sport to lose weight and stay fitShutterstock

“Commitment and self-discipline” are also key, she says. “A lot of people ask me, ‘How are you motivated?’” she says. “Like it's literally a war in your head.” But instead of saying that you will start tomorrow, you have to be unwilling to give up.

I Maintained a Positive Mindset

Portrait of positive inspired girl hipster lick lips spoon look copyspace feel interested about what she will eat breakfast wear white t-shirt isolated over bright shine yellow color backgroundShutterstock

You also need a “positive mindset” towards weight loss. This might involve not listening to your head, or if you do, and decide you want McDonald’s, get back on track the next day without beating yourself up.

I Had a Balanced Approach

Female leg is stepping on white scales at homeShutterstock

It’s also important to have “a balance,” says Talia. ”So it would be more like a lifestyle thing rather than a diet for a short period of time.” You can't have the mindset where you diet for a month and then eat whatever you want. “You have to make it like a lifestyle change.”

I Exercised

Attractive sports people are working out with dumbbells in gymShutterstock

She also started working out. “I did not have access to a gym like when I was trying to lose weight. So I would literally jog around my compound, jog around my area for about an hour or 30 minutes, and it was actually really fun. It wasn't like sprinting or jogging; it was usually like light jogging,” she revealed. She recommends 30 minutes of exercise a day to “slowly progress towards your goals.”

RELATED: 17 Ways Your Body Reacts When You Quit Ozempic

I Made It a Lifestyle Change

fitness, sport, people, exercising and lifestyle concept - happy man and woman doing jumping jack or star jump exercise outdoorsShutterstock

She emphasizes the importance of making it “more of a lifestyle change” and not being overly restrictive. “Just don't, don't restrict yourself and make it more of a lifestyle thing than a temporary thing because that's the only way it's gonna work.”

Finally, “Make this a fun journey,” she says. “You know, I feel like cooking is so therapeutic, so make it fun. If you want a cake, make it a healthy cake. If you want pizza, make it healthy pizza. All the recipes are all online.”

💪🔥Body Booster: Eat plenty of low-calorie, high-volume foods like broccoli, salads, spinach, lettuce, and cauliflower to feel full for longer. These vegetables are great for weight loss as they keep you satisfied without adding many calories to your diet.

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We've all been there—willing to try any diet, workout, or trendy solution to lose weight and get in shape. The frustration of not seeing results despite our best efforts can lead us down increasingly risky paths. But what if getting lean could be simpler than we thought? Rachel, the wellness coach behind the YouTube channel Rundown with Rachel, discovered exactly that. Through her own journey from restrictive dieting to sustainable habits, she now helps others find easier paths to their fitness goals. Here's her proven approach that anyone can follow.


Why Traditional Weight Loss Methods Weren't Working

Rachel's journey began from a place many women know too well. "How many women are out there, and myself included? I've been a part of this. You're willing to do whatever it takes. You're willing to do whatever workout, whatever diet to lose weight, get results, get a good body," she shares in her post. Even with today's trending solutions, she noticed growing frustration. "People are getting so frustrated, they're not getting results, they're not sustaining results, whatever it is. When they're at the point now where they're like, you know what? There are these medications out there, and they're going to get me results."

The 75 Medium Challenge That Changed Everything

The transformation began when Rachel joined her work friend in the "75 Medium" challenge—a modified version of the viral 75 Hard program. "This feels like some type of cruel joke. I got leaner than ever, and it was one of the easiest things I've ever done," Rachel reveals. The challenge required five daily tasks: a 45-minute workout, drinking a gallon of water, reading ten pages of a nonfiction book, taking a progress photo, and avoiding alcohol. Miss one task, and you start over.

A Simple Daily Structure

Rachel broke down her routine: "I would wake up each day. The first thing I would do is take a progress photo because, believe it or not, in the 75-day challenge, this is what most people failed on." For hydration, she explains, "I would drink at least four of these [Yeti bottles] every day, one in the morning before my coffee... I'd have one before lunch, I'd have a Yeti after lunch, and then I'd have it around dinner time. It wasn't like I was guzzling these Yetis, but I just was drinking water throughout the day."

Keep Your Daily Movement Simple

Forget intense workouts—Rachel's exercise routine focused on accessibility. "I really didn't put too much pressure on it," she explains. Her activities included 90-minute walks near the St. Petersburg Pier, low-impact workouts, and gentle rebounding on a mini-trampoline. "I could not believe how lean I was getting. It's one of those things where you're like, how on earth am I getting a workout from this?" The key was consistency, not intensity.

Replace Old Habits With New Ones

Breaking patterns proved challenging but rewarding. Rachel admits, "I love a good skinny margarita...but what will happen? I'll go from one to two glasses of wine a week to drinking the majority of days of the week." Instead of using alcohol to transition from work mode to relaxation, she discovered alternatives. "I started going on a walk after work...and I'm a different person," she shares, noting how this simple switch improved both her body and mindset.

Trust in the Compound Effect

Results didn't appear overnight, but patience paid off. "Around the 35-day mark, my neighbor was like, 'Rachel, what are you doing? You look like you haven't had a carb in months,'" she recalls. The magic happened through consistent daily actions rather than extreme measures. "We've all done things maybe for a month. Have you ever done something consistently for two and a half months? Because it's almost like after that month point, that's when things really start compiling."

Let Go of Obsession

Perhaps most surprisingly, Rachel found that releasing her grip on results actually helped her achieve them. "When I stop caring about the results of a workout, that's when I see the result. When I stop caring about whether or not I have a cookie, that's actually when I'm not so interested in having a cookie," she explains. This mental shift proved crucial for sustainable success.

The Power of Consistency Over Perfection

Rachel highlights the importance of giving strategies time to work: "Women have reached out to me on Instagram, and they're like, I've tried this program, that program, that program, but I am not getting results. I don't know what to do." Her response? "We've got to give things a chance. We've got to be consistent. It's one of the reasons why I have started seeing an esthetician. I am no longer falling for influencers pushing a new 'oh, this is now my favorite cleanser.'"

Build Trust Through Discipline

The journey wasn't just about physical changes. "When you start regaining trust in yourself, and wow, I am working out every day...it's so encouraging," Rachel shares. This self-trust created a positive spiral affecting all areas of life. "To me, those are the things that actually contribute towards happiness—when I feel so proud of myself, and there's all this hope and possibility."

RELATED:This Woman Lost 12 Pounds in 10 Months With 9 Simple Daily Habits

Maintain Your Progress

The impact became crystal clear when Rachel briefly stopped her routine. "One day of zero activity, another day of zero activity, before it's been a week and I haven't even left the house, my mood started falling," she admits. This experience reinforced how these simple habits weren't just about weight loss—they were fundamental to overall well-being. As Rachel puts it, "Weights like money, it comes and goes. I know if I ever want to be supermodel status, I just do these things, and it's just easy."

A Final Note on Sustainable Change

"The thing that's easy to do is just as easy not to do. And with just a subtle tweak and just some encouragement and some discipline, you will be astounded with the results you can get," Rachel says about lasting transformation. Her experience proves that sometimes the simplest approach is the most effective—and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
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

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20 Things to Avoid While on Ozempic
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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.

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

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“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

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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

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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

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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

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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

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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

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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.

Sophie van Oostenbrugg gainsbybrains
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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 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.