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Jen Selter Reveals Her Sculpted Abs and Shares Chocolate Banana Smoothie Recipe

Here is everything you need to know about her recipe – and all her other diet and fitness habits.

Leah Groth
By Leah GrothSep 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
jen_selter6
jenselter/Instagram
Leah Groth
By Leah GrothSep 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

Jen Selter is fueling up with a delicious smoothie – and flaunting her incredible abs. In a new social media post, the fitness influencer, who boasts nearly 14 million followers on Instagram alone, shows off her famous figure while making a healthy smoothie in her kitchen. “This amazing Chocolate Smoothie is the perfect, healthier treat for when that sweet tooth kicks in!” she writes in the caption of the Instagram video. How can you make the smoothie at home? Here is everything you need to know about the recipe – and all of Selter’s other stay-fit secrets.

Healthy Chocolate Smoothie

@jenselter

#smoothie time!! 🍫 #chocolate DREAM SMOOTHIE 1 large frozen banana 1 tbsp cocoa or cacao powder 1 cup unsweetened cashew milk 1/2 teaspoon vanilla extract handful of ice 1 tbsp peanut butter 1 scoop chocolate protein powder @blendjet

To make Jen’s healthy chocolate smoothie, add all ingredients and blend.

  • 1 large frozen banana
  • 1 tbsp cocoa or cacao powder
  • 1 cup unsweetened cashew milk
  • 1/2 teaspoon vanilla extract
  • handful of ice
  • 1 tbsp peanut butter
  • 1 scoop of chocolate protein powder.

Clean and Healthy Diet

jen_selter7jenselter/Instagram

Overall, Jen follows a clean and healthy diet. She dishes about her go-to breakfast in a video for Harper’s Bazaar. “I love breakfast. It’s my favorite meal of the day,” she said, adding that her go-to is eggs. “I always like to switch up my eggs,” she said.

She loves scrambled eggs but might “go crazy,” creating scrambles with onion, tomato, spinach, mushroom, organic brown eggs (two whites and one full egg) with cheese, and cooked with olive oil. Sometimes, she will even eat a side of mashed avocado with it for healthy fats and added protein.

“I’m all about moderation,” Jen told Harper’s Bazaar about her approach to diet. “I eat really healthy. I don’t drink alcohol. I love chocolate. I love cheese. I have two cheat meals a week. If I'm craving something, I am going to eat it.” Chicken parm and penne alla vodka are her go-to cheat meals.

RELATED:3 Reasons Why You Should Eat Bananas Every Day to Burn Fat

Consistency

jen_selter8jenselter/Instagram

"Results don’t happen overnight," Jen told Women’s Health. "But they do happen with hard work, dedication, and consistency. Stay consistent with your workouts, and never stop trying.

5 Workouts a Week

StairMaster, steps, stairs, treadmill,gym, machine, exercise,Shutterstock

Jen clocks up five workouts a week. She pairs Stairmaster sessions with strengthening exercises. "I like to separate my training into leg day, upper body, core, and cardio," she says. "I always work out for an hour."

RELATED: The Best Diet to Lose Weight, According to Doctor

Yoga

Jen also does yoga. According to the American Osteopathic Association, there are more than 100 different types, or schools, of yoga. Most practices include breathing exercises, meditation, and assuming postures (sometimes called asana or poses) that stretch and flex various muscle groups.“The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches, and carpal tunnel syndrome,” Natalie Nevins, DO, a board-certified osteopathic family physician and certified Kundalini Yoga instructor in Hollywood, California, explained to them. “Yoga can also lower blood pressure and reduce insomnia.”

Other physical benefits of yoga include:

  • increased flexibility
  • increased muscle strength and tone
  • improved respiration, energy, and vitality
  • maintaining a balanced metabolism
  • weight reduction
  • cardio and circulatory health
  • improved athletic performance
  • protection from injury

💪🔥Body Booster: If you have a sweet tooth, try adding a healthy but sweet smoothie – like Jen’s – to your daily menu. You might be able to trick yourself into believing it is dessert! And if you enjoyed this article, don't miss I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss.

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Nutrition & Diet

Jen Selter Reveals Her Sculpted Abs and Shares Chocolate Banana Smoothie Recipe

jen_selter6
jenselter/Instagram
Leah Groth
By Leah GrothSep 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓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.

Jen Selter is fueling up with a delicious smoothie – and flaunting her incredible abs. In a new social media post, the fitness influencer, who boasts nearly 14 million followers on Instagram alone, shows off her famous figure while making a healthy smoothie in her kitchen. “This amazing Chocolate Smoothie is the perfect, healthier treat for when that sweet tooth kicks in!” she writes in the caption of the Instagram video. How can you make the smoothie at home? Here is everything you need to know about the recipe – and all of Selter’s other stay-fit secrets.

Healthy Chocolate Smoothie

@jenselter

#smoothie time!! 🍫 #chocolate DREAM SMOOTHIE 1 large frozen banana 1 tbsp cocoa or cacao powder 1 cup unsweetened cashew milk 1/2 teaspoon vanilla extract handful of ice 1 tbsp peanut butter 1 scoop chocolate protein powder @blendjet

To make Jen’s healthy chocolate smoothie, add all ingredients and blend.

  • 1 large frozen banana
  • 1 tbsp cocoa or cacao powder
  • 1 cup unsweetened cashew milk
  • 1/2 teaspoon vanilla extract
  • handful of ice
  • 1 tbsp peanut butter
  • 1 scoop of chocolate protein powder.

Clean and Healthy Diet

jen_selter7jenselter/Instagram

Overall, Jen follows a clean and healthy diet. She dishes about her go-to breakfast in a video for Harper’s Bazaar. “I love breakfast. It’s my favorite meal of the day,” she said, adding that her go-to is eggs. “I always like to switch up my eggs,” she said.

She loves scrambled eggs but might “go crazy,” creating scrambles with onion, tomato, spinach, mushroom, organic brown eggs (two whites and one full egg) with cheese, and cooked with olive oil. Sometimes, she will even eat a side of mashed avocado with it for healthy fats and added protein.

“I’m all about moderation,” Jen told Harper’s Bazaar about her approach to diet. “I eat really healthy. I don’t drink alcohol. I love chocolate. I love cheese. I have two cheat meals a week. If I'm craving something, I am going to eat it.” Chicken parm and penne alla vodka are her go-to cheat meals.

RELATED:3 Reasons Why You Should Eat Bananas Every Day to Burn Fat

Consistency

jen_selter8jenselter/Instagram

"Results don’t happen overnight," Jen told Women’s Health. "But they do happen with hard work, dedication, and consistency. Stay consistent with your workouts, and never stop trying.

5 Workouts a Week

StairMaster, steps, stairs, treadmill,gym, machine, exercise,Shutterstock

Jen clocks up five workouts a week. She pairs Stairmaster sessions with strengthening exercises. "I like to separate my training into leg day, upper body, core, and cardio," she says. "I always work out for an hour."

RELATED: The Best Diet to Lose Weight, According to Doctor

Yoga

Jen also does yoga. According to the American Osteopathic Association, there are more than 100 different types, or schools, of yoga. Most practices include breathing exercises, meditation, and assuming postures (sometimes called asana or poses) that stretch and flex various muscle groups.“The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches, and carpal tunnel syndrome,” Natalie Nevins, DO, a board-certified osteopathic family physician and certified Kundalini Yoga instructor in Hollywood, California, explained to them. “Yoga can also lower blood pressure and reduce insomnia.”

Other physical benefits of yoga include:

  • increased flexibility
  • increased muscle strength and tone
  • improved respiration, energy, and vitality
  • maintaining a balanced metabolism
  • weight reduction
  • cardio and circulatory health
  • improved athletic performance
  • protection from injury

💪🔥Body Booster: If you have a sweet tooth, try adding a healthy but sweet smoothie – like Jen’s – to your daily menu. You might be able to trick yourself into believing it is dessert! And if you enjoyed this article, don't miss I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss.

Fitness & Workouts

Fitness Guru Whitney Simmons Reveals 6 Secrets to Her Flat Belly

Whitney_Simmons
whitneyysimmons/Instagram
Leah Groth
By Leah GrothJun 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓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.

Whitney Simmons is flaunting her flat tummy while trying to motivate her followers. In a new social media post the fitness influencer flaunts her washboard abs in a sports bra and workout pants prior to a workout. “LEGS GET IT 🌶️💥🍓✨❤️‍🔥 GLUTE focused leg day today,” she captioned the series of Instagram snaps, revealing her booty workout. What exercises does she do to keep her booty fit – and what are the other lifestyle habits responsible for her amazing figure? The Body Network has all the details.

Weight Training

“I love weight training. Weight training is my go-to. I feel so strong and powerful [when I do it!]” she told Life & Style. She previously did mostly cardio to stay as “skinny and small as possible.” However, lifting weights was a game-changer. “When I discovered weight training, that’s when my entire transformation began, not only for my mental health but obviously my physical as well. My life has changed so much. I just want to be strong! Like nothing makes me feel more empowered than taking an hour to myself every day in the gym, chucking weights around, and taking that time for myself. You leave the gym on this rush, you just feel so good after a session like that!”

She Plans Her Sessions

Whitney_Simmons2whitneyysimmons/Instagram

“Always go into the gym with a plan,” she suggested. “There are so many free workouts online. I provide a new workout every single day, and there are so many women pushing so many amazing workouts online. Go into the gym with a plan, and start with something that’s dumbbell only.”

Related: What to Eat in a Day for Fat Loss, Says Fitness Coach Who Lost 30 Pounds in 3 Months

90% Healthy Diet

Whitney_Simmons4whitneyysimmons/Instagram

“I’m all about living a healthy lifestyle, so I believe if you eat 90% healthy in the day, it’s okay to have a chocolate chip cookie at the end of the day,” she said. “You’ve got to have that balance, otherwise you’re just going to go crazy. The mental health is what started my entire fitness journey, and if I ate just protein shakes all day everyday I would lose my mind. It’s all about balance. It’s okay to treat yourself — you have to!” says Whitney.

Breakfast

Whitney_Simmons3whitneyysimmons/Instagram

Whitney is a breakfast person. “I love starting my morning with oatmeal, it’s a good source of complex carbs in the morning to give me that energy that I need, especially before the gym,” she told Life & Style. She will also add protein, like scrambled eggs.

Smoothies

“I love to make a smoothie at home, where you can’t even taste the protein because there’s so much fruit and amazing antioxidants,” Whitney told Life & Style. “I just toss in spinach and fruit and pop in one scoop of protein.”

Related: The Rosenberg Sisters Show Off Flat Tummies During “Full Body Burn” Workout

Glute Workout

Whitney_Simmons6whitneyysimmons/Instagram

Here is Whitney’s glute workout:

1️⃣ 4x8 barbell RDL

2️⃣ 3x10 KAS glute bridge

3️⃣ 3x8 bulgarian split squat

4️⃣ 3x10 glute dom back extension

💪🔥Body Booster: Even if getting “smaller” is your goal, opt for weight training over strictly cardio. It won’t get you “big” and is more sustainable for fat loss.

Fitness & Workouts

Lisa Jean Reveals Her 6-Pack Abs Workout That “Burns”

Lisa_Jean_Lanceford4
lisafiittworkouts/Instagram
Leah Groth
By Leah GrothAug 03, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓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.

Lisa Jean Lanceford is a fitness trainer and influencer with over 3.7 million followers on Instagram. She regularly shares her workouts on social media and via the STRNG app. In one of her recent Instagram posts, she shared the exercises that are responsible for her 6-pack abs. “Sheeeeesh this one burns 🔥 Let’s get this ABS workout done,” she wrote in the captioned. Here is everything you need to know about her workout plus the other lifestyle habits that help keep her in shape.

Here Is Her Ab Workout

In the video, she demonstrates the following exercises:

  • Kneeling cable crunch

    10-12 reps, 3-4 sets

  • Roman chair oblique knee raises

    12-16 reps, 3-4 sets

  • Alternating knee tuck double crunch

    12-16 reps, 3-4 sets

  • Cross crawls

    20-24 reps, 3-4 sets

  • Low to high cable woodchips

    10-12 reps, 3-4 sets each side

Intuitive Eating

Lisa promotes “intuitive eating,” explaining the principles in an Instagram post.

“Your relationship with food plays a key role in your overall fitness journey. Whilst it’s good to have a sufficient understanding of your diet and nutrition, striving for the ‘perfect’ diet may lead to controlling or disordered eating habits. If you have eaten a cheeseburger, you do not have to feel guilty, skip your next meal or ‘burn it off.’ Instead, focus on the positives. You received a great source of iron, protein, carbs, calcium and you probably rather enjoyed it. You do not need to use exercise to negate eating but rather consume food for enjoyment, nourishment and to fuel workouts and recovery,” she says.

Related: 10 High Fiber Foods to Keep You Full in a Day, According to Dietitian

Here Is How She “Builds” Healthy Meals

Lisa_Jean_Lanceford2lisafiitt/Instagram

In another post, she explains “how to build a healthy and balanced meal,” starting with a “good quality protein sources such as lean meat, a soya-based product such as tofu or tempeh, dairy or lentils, beans and edamame beans,” she says. Next up, starchy carbohydrates, which “should make up just over a 1/3 of the food you eat,” she explains.

“They are essential for energy and nutrients, therefore you should aim to include some at every meal. Low GI carbohydrates slowly release energy and are higher in fibre which means they will keep you fuller for longer. Some low GI options include potatoes with skin on, brown rice, wholemeal bread, wholemeal pasta, oats, and buckwheat.”

Then, fill your plate “with a rainbow of non- starchy vegetables and dark leafy greens. Examples include broccoli, spinach, kale, peppers, cucumber, courgette, onion, aubergine, cauliflower, mushrooms, tomatoes and so on. Also be sure to include some fruit throughout the day as snacks or added to breakfast, etc,” she adds. Finally, “Pick a small amount of healthy fats such as avocado, nuts, extra virgin olive oil, and seeds.”

No Diets

Lisa_Jean_Lanceford1lisafiitt/Instagram

Lisa doesn’t like to label her eating plan. “I don’t like to call it a diet as it’s my lifestyle and not a diet. My nutrition has stayed the same, except some days I am increasing my calories as I am working out more, so I need to make sure I am fuelling my body right. I am doing LIVE Instagram workouts with my followers and challenging myself with new HIIT workouts alongside weight training (working with what I have) and my morning walks,” she told Women Fitness.

Related: I Lost 30 Pounds and Here’s Everything I Learned Along My Journey

Walking in the Morning

Beautiful woman traveler climbs uphill with a dog on a background of mountain views. She is with a backpack and in red clothes.Shutterstock

While she spends a lot of time in the gym, Lisa starts her day with steps. “I do a 1 hour walk every morning. It helps with my mindset for the day and I think about everything I am grateful for. It’s so calm, quiet and peaceful and it gets my mind going for the day. Always practice gratitude and always appreciate the little things in life,” she added to Women Fitness.

💪🔥Body Booster: Contrary to popular belief, crunches, and sit-ups aren’t the best exercises to build abs. Try doing a set like Lisa’s, which works all the muscles in your midsection, including obliques, and will get you the best results. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

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

Brianna_Joye_Kohn_briannajoye_fitness8
briannajoye_fitness/Instagram
Leah Groth
By Leah GrothAug 19, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Workouts don’t have to be complicated to be effective, and they don’t have to be long. Brianna Joye is a fitness trainer and the founder of City Girls Who Walk, who has a following of over 1.1 million people on Instagram. She is famous for sharing her realistic workouts that help people get into shape fast. One of her recent videos promises a full upper body and torso workout in just a few exercises. “3 moves to sculpt your arms & waistline,” she writes in the video, adding in the caption that her “fav exercises” will help you get a “strong core.” Here is what you need to know about the workout – and everything else about Brianna’s approach to fitness and diet.

3 Moves to Shape Your Arms and Waistline

She suggests doing three rounds of the exercises.

  • Plank pull through x 12
  • Wood chopper x 12 (Don’t forget to do the other side, she reminds)
  • Russian twist x 12

Here Is What She Eats in a Day

briannajoye_fitness-1briannajoye_fitness/TikTok

Brianna reveals what she eats in a day in a TikTok video. For breakfast, she eats sliced bananas and a spoonful of peanut butter. Next up a snack of greek yogurt, walnuts, honey and berries, followed up by a Koia protein shake. For lunch she has a spicy chicken caesar lettuce wrap, and dinner, a harvest bowl with sliced chicken, broccoli, sweet potato, and avocado topped with hot honey. And dessert? A donut!

Related: Can't Lose Weight Despite Eating Less? This Could Be Why

She Goes Running

Rear view of young woman walking on treadmillShutterstock

Brianna runs on the treadmill. According to the Mayo Clinic, running is great for cardiovascular health, muscle building, and weight loss. “For every mile run, the average person will burn approximately 100 calories,” they say.

She Drinks This “Debloating” Green Juice

briannajoye_fitness-2briannajoye_fitness/Instagram

In an Instagram video Brianna revealed her recipe for a “debloating” green drink. The “best green juice recipe” starts with a cup of pineapple. “We're doing two lemons, just a couple pieces of ginger, a couple pieces of celery, and one whole cucumber. We're just going to put it all in one handful of organic spinach, and then we are using some coconut water (“for some added electrolytes”) but you can also use water. Then, you blend the mixture. “Once it's blended, you're just going to pour it into a bowl, and then you want a strainer on top of it. I'm just using a cheesecloth. Then you're just going to lift, so all the pulp gets out of it and we're just going to squeeze,” she says.

Related: 6 Important Things You Should Consider Before Getting Breast Augmentation

She Makes Healthier Versions of Her Favorite Meals

briannajoye_fitness-3briannajoye_fitness/Instagram

Another habit of Brianna’s is making healthier versions of her favorite foods. For example, she has shared recipes for “healthier hot Cheetos,” pasta chips, and Big Mac low-carb, high protein taco burgers.

💪🔥Body Booster: If you don’t have a lot of time to invest in exercise, try doing mini workouts – like Brianna’s – a few times a day.

Fitness & Workouts

Krissy Cela Shares Her Workout For a Chiseled Midsection

Krissy_Cela1
krissycela/Instagram
Leah Groth
By Leah GrothJul 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Krissy Cela is making a case for weightlifting – showing off her tiny waist. In a new social media post the fitness influencer and co-founder of EvolveYou draws attention to her chiseled midsection and reveals the workout responsible for it. “I understand fitness trends come and go… I get you’ve been told by many people on viral videos to stop lifting heavy because it’s not feminine and maybe you’ve even been told the gym isn’t a fashion show,” she writes. “Hate to break it to you but if you want longevity in your health lifting weights is important, sure it gives you muscles but it’s beneficial for your overall health! And not to mention what it does for your mind.” Her followers went wild. “Yes, preach it girl! Break those stereotypes. Because who says lifting can't be both empowering and fashionable, right? 🔥” commented fellow fitness influencer Alexia Clark. “You look so damn good🔥🔥🔥” added Victoria Loza. What is the exact workout responsible for Krissy’s amazing body and what other health habits keep her fit? Here is everything you need to know.

This Is Her Workout

Here is her strength training workout:

✅ bent over rows

✅ single arm rows

✅ Latt pull down

✅ closed grip pull down

✅ flies (didn’t record forgot)

✅ curls for the girls

Early Riser

Krissy_Cela3krissycela/Instagram

Krissy is an early riserI tend to wake up at around half five or six. The reason I wake up so early, it sounds ridiculous, but it helps me do everything I need to do for myself before I can give myself to everybody else. I have this concept where it's all fair and well doing things for the people we love, but if we're not taking some time out for ourselves, to check in or be productive, we'll constantly feel bottom of the list. So I wake up, half five or six o'clock,” she told Closer.

Related: I Lost 40 Pounds By Eating These 8 Foods

Coffee, Preworkout, Supplements

Closeup image of man and woman clinking white coffee mugs in cafeShutterstock

“The first thing I do is brush my teeth and get ready for the gym. Don't think twice, I just put my workout gear on,” Krissy says about her morning routine. “Then I'll drink my coffee or have my pre-workout.” She “loves” the pre-workout drink, “because I'm a caffeine addict,” she confesses. Probiotic pills help her digestion and hormones. “I have also started using collagen in my coffee now, it really helps me kickstart my day,” she adds.

Moving Her Body

Krissy_Cela4krissycela/Instagram

“Firstly, moving my body is a big big thing. I have to always move my body,” Krissy revealed. “I'm either working out in my little home gym or I am going to the gym and I'll train for one hour, tops.”

Protein Shakes

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.Shutterstock

“So for me, every single day I have protein shakes, it's just convenient. It's a great way for me to up my protein intake, but it's something I don't rely on. Food is key. Protein shakes are a step up from what you already have, so if you don't have a healthy diet or consistent training routine, then you can't expect it to do what it's supposed to do,” she adds to Closer.

Related: Tone Your Body in Less Than 20 Minutes With This Beginner Routine

Her Body Changes

Krissy recently shared side-by-sider of her “leaner” body in May 2023 and now, revealing she is “SO much happier now” even though she weighs more. “I’m learning more and more that when you might not be as consistent with your journey or when you’ve taken a break it does NOT mean you have ‘fallen off’ or that you need to ‘get back on track’ I used to think this way all the time and now I realise I’ve always been on track, it’s just my track is taking me on a new journey that’s all,” she continues in the post. “I still love moving, I love lifting, I love cooking meals and eating well. I may not have as viable abs or be as lean but I’m soooo much happier, have so much more longevity and honestly I just feel good. Not to mention what my body has been through to even stand strong today. So here is your reminder that during your journey your body will fluctuate, your routine will change and your body will look different so embrace it, keep moving, keep showing up and just take your time with it all! No rush it’s about doing this thing called fitness forever not a quick fix. Just enjoy life and I promise you visible abs does not always equal health and happiness.”

💪🔥Body Booster: Strength and weight training will not make you “big” if you do the right exercises and fuel your body with lean and healthy food.

Fitness & Workouts

49-Year-Old Fitness Coach Beats Belly Fat With 20-Second Workouts

Tracy Campoli tracycampoli
Copyright tracycampoli/Instagram
Christopher Roback
By Christopher RobackMar 25, 2025
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.

The battle against belly fat after 40 can feel like an uphill struggle. Those changes in our waistline seem to happen overnight, leaving many of us wondering if this widening middle is simply our new reality. Tracy Campoli understands this frustration firsthand. At 49, this certified personal trainer, Pilates instructor, and health coach balances her professional expertise with the real-life challenges of being a mom in menopause. "It's really frustrating seeing these changes that can happen in our bodies as we get older," Tracy says, "but we don't have to accept all of them as just being 'that's just how it is'." Tracy discovered that 20-second workout intervals were key to her transformation. Read on to discover how her Tabata-style workouts and other practical strategies can help you reduce belly fat at any age.

The 20-Second Workout That Changed Everything

Forget endless crunches - they're not the answer to reducing belly fat. "What we want to do is implement the right kinds of workouts," Tracy advises. For women over 40, she discovered that Tabata and HIIT (High-Intensity Interval Training) workouts were the most effective approach for burning fat and building lean muscle.

"Tabata is really my favorite because you're doing 20 seconds of intense work and then you have a 10-second break built in," Tracy explains. This 20-second interval approach became her secret weapon. "What that's gonna help you to do is burn fat and increase your lean muscle mass - that's what's gonna help you see that slimming in your middle."

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

Focus on Strength

Strength training is equally important. Tracy emphasizes that your body itself provides resistance: "Your body is a source of weight and resistance." Whether through Pilates, resistance bands, light weights, or bodyweight exercises, incorporating strength work helps prevent the menopausal widening many women experience.

Why Her Old Workouts Weren't Working

"Back in the day, you know I grew up in the 80s myself, we were told if you want to have a slimmer middle, you got to do crunches all day long," Tracy shares. "That's not the case. By now we know that that is not true at all."

Instead of focusing solely on abdominal exercises, Tracy found that combining cardio intervals with strength training gave her the best results. In her fitness membership Total Body Transformation, she incorporates "strength training inside of the cardio workout so that you're getting basically more bang for your buck."

Chill Out To Slim Down

Your stress levels could be directly contributing to that stubborn belly fat. "Reducing your stress level is like a direct line to decreasing your waistline," Tracy explains. She points to that common experience of clothes feeling looser after vacation despite enjoying richer foods - that's your body responding positively to reduced stress levels.

The science is clear: stress elevates cortisol, which has a direct link to increased belly fat. "When we are stressed out, what happens? Our cortisol levels rise in an unhealthy manner, and so that is a direct link to our belly fat," Tracy says. She recommends simple stress-reduction techniques like nature walks, connecting with friends, practicing yoga, or even just taking three deep breaths. These small actions can make a significant difference in both your stress levels and your waistline.

Eat This, Not That

Proper nutrition becomes increasingly important as we age. "Especially if you're in your 40s, 50s, 60s and beyond, it's really important that we are fueling our bodies with nutrient-dense food," Tracy emphasizes.

For women over 40, adequate protein is essential for building lean muscle mass. "You want to be making sure especially over 40 that you have adequate protein. That protein is going to really help to create lean muscle mass," Tracy advises. She recommends a balanced approach with plenty of vegetables, fresh fruits, and proper hydration.

Rather than obsessing over individual food choices, she suggests taking a "bird's-eye view" of your daily nutrition. "A lot of women will come to me and say 'I had three cookies so I messed it all up'," Tracy shares, explaining that occasional indulgences won't derail your progress when your overall diet remains nutrient-dense.

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Dress Smart, Look Slimmer

How you dress can significantly impact both how you look and how you feel about your body. "If you're wearing big floppy tents or just hiding, that's actually going to make you look worse," Tracy warns, acknowledging it seems counterintuitive.

On days when you're feeling less than your best, Tracy suggests putting more effort into your presentation, not less. "Those days when I feel like a troll... I feel like a completely different person when I actually brush my hair, put on some makeup, and dress in a way that makes me feel pretty," she shares. This outside-in approach can boost your confidence and actually make you appear slimmer.

You're Not Invisible After 40

Tracy is passionate about women of all ages feeling visible and valued. "One of my missions is that women of every age and every stage of life know that they are worthy of being seen," she says passionately. "You are not just doomed to being invisible after the age of 40, 50, or 60. Yes, you are still beautiful. Yes, you are still attractive. Yes, you are worthy of showing up in the world in the best way that you know how to be."

She encourages women to find styles that make them feel good about themselves, whether through online inspiration or fashion magazines.

My Ballet Trick That Works Every Time

Drawing from her lifelong ballet training, Tracy shares one final tip: lightly engaging your abdominal muscles throughout the day. "We're never letting our belly go; we're always lifting the belly up and in," Tracy explains, clarifying this isn't about uncomfortable "sucking in" but rather a gentle engagement of your deep abdominal muscles.

"This is not a size thing because I used to do this when I was pregnant and my belly was out to here," she notes. "This is about just lightly engaging the muscles, those deep muscles in your abdominals."
This simple practice improves posture, creates a longer, leaner appearance, and can even help prevent back pain, especially important as we spend more time sitting. "It's going to improve your posture, make you look leaner, make you look slimmer, and help prevent back pain," Tracy confirms. With practice, this engagement becomes automatic, creating lasting improvements in both appearance and well-being.

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Start Today, See Results Tomorrow

Tracy emphasizes that consistency is key with all these approaches. The 20-second Tabata intervals might seem brief, but when performed regularly, they create significant changes. "When you do it with time, you don't even have to think about it anymore. It just becomes like a natural part of your day," she explains about her techniques.

By combining strategic 20-second workouts, stress reduction, smart nutrition, confident dressing, and simple posture adjustments, Tracy transformed her menopausal middle—and believes you can too.

Nutrition & Diet

7 Habits to Make You “Unrecognizable” in Just 4 Months

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Leah Groth
By Leah GrothMar 25, 2025
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Diet and exercise are two components of weight loss. However, if you want to transform your body, there are additional habits you need to incorporate into your routine. Amulya M is a weight loss coach and influencer who helps her followers lose weight and transform their lives. In a new viral post, she reveals her plan for a four-month transformation. “For the next 4 months become addicted to these 7 habits, and you’ll be unrecognizable by June 2025,” she writes.

Wake Up Early

Her first transformation habit is waking up earlier. According to Amulya, it gives you more time to workout, plan your day, work on business, and be more productive. “It is a huge life hack and gives you more time to achieve your goals,” she says.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Write Down Your Thoughts Before Bed

Hand writing in journal with coffee mug​De-StressShutterstock

Next, she recommends writing down your thoughts before bed. “Journaling before bed will improve your quality of and sleep,” she says. “You’ll be unrecognizable.” Not sure what to write down? She suggests “your goals for tomorrow” and “what you’re grateful for.”

Learn an Online Skill

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Her third transformative habit? “Learning an online skill 30 minutes a day,” she says. “With inflation and taxes rising, an online skill can save you financially.” She recommends skills like selling digital products, investing, and affiliate marketing.

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Exercise Four Times a Week

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She also recommends exercising four times a week and prioritizing mental health. “You also need good physical health,” she says, revealing a few exercises with the best results, including running, swimming, and lifting weights. “These will strengthen and tone your body,” she writes.

Sit in Silence

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“Sit in silence 10 minutes a day,” she adds. “Your mind is racing with hundreds of thoughts every minute.” She suggests taking just 10 minutes to sit in silence, practice mindfulness, and be present in the moment. “This is an underrated habit for your mental health, but very powerful,” she says.

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Sleep

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Make sure to get your rest. “Create a proper sleep schedule,” she says, adding that sleep is essential for your performance and mental health, reducing stress and improving your mood.

Repeat

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Her last tip? Be consistent and repeat these habits every single day, week, and month. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 Best Foods for Melting Fat Over 40

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I'm a Weight Loss Coach and These 7 Daily Habits Help Clients Drop 50+ Pounds
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Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
By Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPTMar 25, 2025
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Once you hit 40, your metabolism slows down a bit. Paying attention to nutrition becomes more important to prevent weight gain or lose some pounds you may have accumulated. Maintaining or building muscle is also more complex, so good nutrition is key. As an experienced nutrition coach and nutritionist who spends a lot of time helping my clients lose weight, I often advise my clients to eat certain types of food to fuel fat loss. These are the best foods for weight loss if you are over 40.

Lean Protein

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

My first recommendation is lean protein, including chicken, fish, lean beef, tofu, eggs, and Greek yogurt. These foods help support muscle mass and keep you full longer. I recommend spreading protein throughout the day, having some at each meal especially breakfast. Also, choose grilled or baked instead of fried.

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Leafy Greens

Arugula on a white background. Raw and fresh arugula, green leaves, from above.20. Arugula: 25 caloriesShutterstock

Another one of the best foods for weight loss is any leafy green. My favorites are spinach, kale, arugula, and romaine. Not only are these veggies low in calories, but they are also high in fiber and essential nutrients. An added bonus? Leafy greens are super high in antioxidants for disease fighting.

Berries

Girl,Holding,Up,A,Glass,Bowl,Of,Blackberries.,Blackberries,In43. Blackberries: 43 caloriesShutterstock

Another great food for weight loss that also serves as a sweet treat? Berries. Personally, my favorites are blackberries, blueberries, strawberries, and raspberries. What makes this type of fruit so special? Berries are packed with fiber, which promotes satiety and good digestive health. They are also low in sugar compared to other fruits and high in antioxidants.

Healthy Fats

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Healthy fats – including avocados, nuts, and olives – are also excellent fat burners. They help keep you feeling full and satisfied, support brain and heart health, and are needed to help regulate hormones, which is crucial for weight management over 40.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Probiotic-Rich Foods

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Don’t sleep on probiotic-rich foods like Greek yogurt, kimchi, and other fermented foods. these food types aid digestion and help immune and gut health.

Whole Grains

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Lastly, when it comes to carbs, fill your plate with whole grains. I recommend quinoa, brown rice, and oats. They provide long-lasting energy and fiber to keep you full, help regulate blood sugar levels, and aids in supporting gut health. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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