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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.

Kelsey Rose Reveals 5 Things to Speed Up Your Body Transformation

Lose weight and glow up faster by incorporating these 5 habits into your routine.

Kelsey Rose thekelseyrose_
Copyright thekelseyrose_/Instagram

Are you trying to give yourself a full-body glow-up in 2025? You can do things to speed up the process, according to one expert. Kelsey Rose is a fitness trainer with hundreds of thousands of followers on social media. In a new social media post, she reveals some of the wisdom she has gathered while transforming her figure. “5 things I wish someone told me when I first started working out to transform my body faster,” she writes.


It’s Not All About Intense Workouts, She Says

“When I first started working out, I thought it was all about grinding through intense workouts and seeing instant results. Spoiler: it’s not!” she writes in the post. “Over the years, I’ve learned some game-changing lessons that I wish I knew from day one. If you’re starting (or even restarting) your fitness journey, these tips might save you some time, frustration, and a few ‘what am I doing wrong?’ moments,” she adds, revealing her shifts for 2025.

1. Understand That Progress Isn’t Linear

The first truth she unveils? “Progress isn’t linear — There will be days when you crush your workout and feel unstoppable, and others when just showing up feels like a win. Progress comes with ups and downs, and that’s normal. Don’t let one tough day make you doubt your journey,” she writes.

2. Focus on Consistency Over Perfection

Next, focus on consistency over perfection. “Waiting for the ‘perfect’ workout plan or ideal moment will only slow you down. Showing up consistently, even with small efforts, builds momentum and creates lasting results. It’s not about being perfect; it’s about being persistent,” she says.

3. Pay Attention to Your Diet

You have to pay attention to your diet, Rose says. “You can’t outwork a bad diet,” she says. “You can train hard, but if you’re not fueling your body with the right nutrients, you won’t see the results you’re after. Focus on balanced meals that nourish your body and support your goals. Fitness is about feeling good inside and out.”

4. Rest

Next, make sure to allow yourself recovery time. “Rest is part of the process,” she says. “Pushing your body too hard without giving it time to recover can lead to burnout and even injuries. Rest isn’t lazy—it’s when your muscles repair and grow stronger. Listen to your body and respect its need for downtime.”

5. Build Strength

Finally, remember that strength is empowering. “Don’t shy away from lifting weights or pushing yourself with resistance but also know the effectiveness of low/impact, Pilates training that is STILL resistance training. Building strength not only transforms your body but boosts your confidence and mindset. Strong isn’t bulky—it’s healthy, capable, and beautiful,” she concludes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Kelsey Rose thekelseyrose_
Copyright thekelseyrose_/Instagram
Evidence-Based

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

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

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

Are you trying to give yourself a full-body glow-up in 2025? You can do things to speed up the process, according to one expert. Kelsey Rose is a fitness trainer with hundreds of thousands of followers on social media. In a new social media post, she reveals some of the wisdom she has gathered while transforming her figure. “5 things I wish someone told me when I first started working out to transform my body faster,” she writes.

It’s Not All About Intense Workouts, She Says

“When I first started working out, I thought it was all about grinding through intense workouts and seeing instant results. Spoiler: it’s not!” she writes in the post. “Over the years, I’ve learned some game-changing lessons that I wish I knew from day one. If you’re starting (or even restarting) your fitness journey, these tips might save you some time, frustration, and a few ‘what am I doing wrong?’ moments,” she adds, revealing her shifts for 2025.

1. Understand That Progress Isn’t Linear

The first truth she unveils? “Progress isn’t linear — There will be days when you crush your workout and feel unstoppable, and others when just showing up feels like a win. Progress comes with ups and downs, and that’s normal. Don’t let one tough day make you doubt your journey,” she writes.

2. Focus on Consistency Over Perfection

Next, focus on consistency over perfection. “Waiting for the ‘perfect’ workout plan or ideal moment will only slow you down. Showing up consistently, even with small efforts, builds momentum and creates lasting results. It’s not about being perfect; it’s about being persistent,” she says.

3. Pay Attention to Your Diet

You have to pay attention to your diet, Rose says. “You can’t outwork a bad diet,” she says. “You can train hard, but if you’re not fueling your body with the right nutrients, you won’t see the results you’re after. Focus on balanced meals that nourish your body and support your goals. Fitness is about feeling good inside and out.”

4. Rest

Next, make sure to allow yourself recovery time. “Rest is part of the process,” she says. “Pushing your body too hard without giving it time to recover can lead to burnout and even injuries. Rest isn’t lazy—it’s when your muscles repair and grow stronger. Listen to your body and respect its need for downtime.”

5. Build Strength

Finally, remember that strength is empowering. “Don’t shy away from lifting weights or pushing yourself with resistance but also know the effectiveness of low/impact, Pilates training that is STILL resistance training. Building strength not only transforms your body but boosts your confidence and mindset. Strong isn’t bulky—it’s healthy, capable, and beautiful,” she concludes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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.

Are you ready to commit to a full-body transformation? Getting in shape doesn’t have to be complicated, according to Sadie Rigby, a social media influencer and personal trainer with over 220,000 followers on Instagram. Rigby regularly shares her personal transformation story and how she achieved her best body ever with her “strong, not skinny” approach to health. In a recent Instagram post, she revealed a few of the secrets that helped her get in shape. “These 3 things will keep you on track,” she writes.


Focus on Getting Stronger

Sade_Rigby_sadieactive2sadieactive/Instagram

Her first secret? “Focus on getting stronger, not getting smaller by weight training!” Rigby says. “It will give you the muscle tone you need and lean you out faster.”

Up Your Protein Intake

Grilled top sirloin or cup rump beef meat steak on marble board. Black background. Top viewShutterstock

Her second recommendation: Get enough protein. “One gram of protein for every pound of body weight daily,” Rigby says.

RELATED: Tone Your Sagging Arms in Time for Summer With This Simple Workout

Fall in Love with the Process

Sade_Rigby_sadieactive8sadieactive/Instagram

The final secret is learning to workout and eat right because of how it makes you feel. “If you’re only doing it because you want to look good, you won’t be consistent enough, or you’ll take an unsustainable approach,” Rigby says. “It becomes a habit when you love the process. Set goals to hit and fall in love with getting your body stronger! You can become addicted to how good it makes you feel with just a little consistency and the right mindset! It feels so good to see what your body can do!"

Other Tips: Use Progressive Overload

Sade_Rigby_sadieactive4sadieactive/Instagram

Sadie is a fan of progressive overload, “gradually increasing the stress on our muscles,” she says in a post. The first way to do it? “Increase time under tension (add a pulse, slow down the exercise, do tempo work),” she says. The second is by increasing the weight lifted, “or adding a band,” Rigby suggests. Finally, the third is to increase volume, “add reps and/or sets,” she says.

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

You Don’t Need to Do Cardio to Lose Weight

Sade_Rigby_sadieactive1sadieactive/Instagram

Rigby explains in another post that you don't need to do cardio first to lose weight and then follow up with weight training. “Weight training is your #1 tool for targeting fat! This is because it boosts your metabolism while forcing your body to cling to its muscle! So this means even after a weight lifting workout, you are still burning a higher amount of energy for 12-24 hours after your workout as your body repairs your muscles,” Rigby says.

Take Creatine

Sport supplement, creatine, hmb, bcaa, amino acid or vitamin mesure with powder. Sport nutrition concept. bcaa, l-carnitine, creatineShutterstock

“Creatine is the most effective muscle-building supplement out there!” Sadie claims in another post. “Creatine works by recycling ATP (your body’s energy source). The more creatine stored in muscle, the more energy available for working muscle. This is why creatine improves athletic performance. Creatine is SAFE! It's one of the most studied supplements, and it occurs naturally in your body! It’s also found in meat/fish. It is important for eye, digestive, skin, and brain health. It also helps reduce mental fatigue and improves memory. BUT creatine does not work unless you do! You need to be lifting heavy to see the benefits. But creatine will help you do that! I personally started my creatine journey a couple of months ago, and I have seen noticeable benefits in my workouts! I feel like I can lift heavier, and I have slightly better workout endurance.”

RELATED: 7 Healthy Fats to Include in Your Weight Loss Diet

Consistency Is Key

Sade_Rigby_sadieactive5sadieactive/Instagram

“It’s not what we do once in a while that shapes our lives. It’s what we do consistently!” Sadie explains in a recent post. “Consistency with my physical fitness has made every season of life more enjoyable! Life changes, and so will our bodies, but that doesn’t mean we can’t be the strongest versions of ourselves in every season of life!”

💪🔥Body Booster: Before you start on your body transformation journey, pay attention to how everything makes you feel – not just how you look.

Katie_Tufte1
Copyright cortisolsavvymama/Instagram
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.

Are you trying to lose weight but can’t seem to get anywhere – despite the fact you feel like you are doing all the right things? Katie Tufte is a mom and influencer whose mission is “helping moms conquer weight loss, energy, and support cortisol + GLP-1 naturally.” In a new social media post, she reveals the one change she made that enabled her to lose a ton of weight quickly. “I started to lose weight faster when I did this one thing, and I lost 30 pounds in 5 months,” she writes in the video.


Belly Fat in Your Late 30s and 40s Is probably Due to Metabolism and Hormones

“It’s no secret,” she starts the post. “That stubborn belly fat creeping in during your late 30s and 40s? It’s not just about hitting the gym harder or doing endless crunches—it’s all about your metabolism and hormones.”

Metabolism Slows, Making It Harder to Burn Fat and cortisol Spikes

“As we age, our metabolism naturally slows down, making it harder to burn fat—especially around the belly. You might be dealing with cortisol spikes, which can signal your body to store fat rather than burn it, particularly in the midsection,” she continues.

You Might Be Doing Things to Cause Cortisol Overload

And, you might be trying harder than ever to lose weight, but it isn’t helping. “Here’s the kicker: excess cardio, lack of protein, hormone imbalances, stress, and poor sleep can all contribute to cortisol overload, making it harder for your body to shed that stubborn fat,” she says.

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

Here’s How to Turn It Around

There is a solution. “But here’s the good news: You CAN turn this around! Once you dial in exactly what your body needs—proper nutrition, balanced workouts, and hormonal support—you can rev up your metabolism and start losing that weight for good,” she says.

You Need to Understand Your Body’s Unique Needs

“The key is understanding your body’s unique needs. Whether it’s adjusting your food intake, adding more strength training, or getting the right supplements to support **GLP-1** and cortisol balance, these are the tools that can make all the difference,” she says.

She Reveals Her “Secret Sauce”

In another post she reveals exactly what she did, her “secret sauce” to losing the weight. First was “making sleep a top priority,” she says, recommending seven to nine hours a night. “Quality sleep is essential for recovery, hormone balance, and overall health,” she says.

RELATED: This 30-Second Trick Burns More Fat Than Long Runs After 50

She Switched From Intense Cardio to Low Impact Weight Training

Next, she switched up her approach to exercise. “Ditched intense cardio for low-impact weight training,” she writes. “This helped me build muscle, boost metabolism, and reduce the stress on my body.”

She Walked More

She also made sure to get her steps in. “Walked... a ton!” she writes. “Walking became my new best friend.” Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

She Amped Up Her Protein Intake

She also focused on maintaining a high-protein diet. “Protein is crucial for muscle repair, fat loss, and satiety.” she writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

RELATED: 5 Signs Your Weight Gain Is Hormonal and What I Did to Fix It

She Took Supplements

Finally, she made sure she wasn’t nutrient deficient by relying on supplements. She took ones “that kickstart your goals and support your cortisol levels,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

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


Here Is the Workout

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

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

Related: 3 Tips That Helped Me Lose Body Fat

Calorie Deficit

Screenshot 2024-03-07 at 11.04.05 AMkelliirosee/Instagram

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

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

Her 20-Minute Salmon Recipe

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

Ingredients

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

Whisk together

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

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

Discipline

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

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

Her Five Tips to Help You Reach Your Goals

Screenshot 2024-03-07 at 11.04.13 AMkelliirosee/Instagram

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

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

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

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

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

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

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.

Having children and getting older is no excuse when it comes to fitness. Becky Greenan, a 37-year-old mother of two, is living, breathing proof that you can get into the best shape of your life after having kids. The fitness trainer and influencer has built up a following of nearly one million on Instagram, sharing effective, at-home workouts.


This week she dropped a new one that will change your body. “Upper & Core that will hit every muscle in your upper body with just 5 exercises,” she writes in the caption. Find out how to do the workout and see her amazing 10-year transformation on The Body Network.

Here Is the Workout

“I’m holding 10lbs and 5lbs,” she notes, suggesting 12 reps per exercise and 3 to 4 total sets.

  1. Lean backs with front raise
  2. Skull crusher with alt. leg raise
  3. Alt. curl into press
  4. Kneeling lateral raises
  5. Push up into superman

Her 10-year Transformation Is Shocking

Becky also shared a shocking transformation photo on Instagram this week, “ 27 years old vs 37 years old with 2 kids,” she wrote in the caption. “My transformation didn’t take me 10 years to see results. But my progress hasn’t been linear either - especially with 2 pregnancies.

Related: I Lost 75 Pounds While Jumping Rope and Push Ups

Be Consistent, She Says

Becky_Greenan_built_by_becky4built.by.becky/Instagram

What is one of the secrets behind her transformation? “One thing I’ve always been is CONSISTENT. I’ve always kept going and I’ve never given up on myself,” she says.

For Building Muscle, Lift Weights, Not Cardio

Becky_Greenan_built_by_becky3built.by.becky/Instagram

“If you want to change your body composition by getting lean and adding curves - LIFT WEIGHTS. If you want to build confidence - LIFT WEIGHTS. Cardio isn’t going to give you the shape you’re looking for,” she points out.

Her Workouts Can Be Done with Resistance Bands and Dumbbells

Becky_Greenan_built_by_becky6built.by.becky/Instagram

She adds that the majority of workouts on her fitness app only require resistance bands and dumbbells, and can be done at home. “YES it can be done and it’s what I’ve been doing for years,” she concludes.

Related: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Here Is What She Eats in a Day

Becky_Greenan_built_by_becky7built.by.becky/Instagram

As for diet, Becky consumes “2000ish calories and 120ish protein,” per day. “Full day of meals on a rest day for this 37 year old mama of 2. Each meal contains carbs, protein and fats. I did an estimate of my calories and protein intake for you all. I usually eat more on lifting days because I’m hungrier,” she writes in a post.

  1. 2 eggs, 2 egg whites and feta toast with butter

    400 calories / 25 protein

  2. Apple with peanut butter, protein shake

    450 calories / 35 protein

  3. Chicken thigh and leg, sweet potato and broccoli

    450 calories / 45 protein

  4. Bun with turkey, and orange

    350 calories / 15 grams protein

  5. Cucumber salad and cookies

    400 calories

💪🔥Body Booster: For a successful transformation, be consistent. Never give up on yourself and keep going.

Jessica Valant
Copyright jessicasvalant/Instagram
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.

Balance becomes increasingly crucial as we age, and the statistics are eye-opening. Research shows that people over 50 who can't balance on one leg for just 10 seconds face twice the mortality risk in the following decade. Physical therapistJessica Valant, with over 25 years of experience in rehabilitation and movement training, has developed a straightforward 10-minute routine to help improve your stability. As a respected PT, Pilates instructor, and women's health expert reaching over 800K YouTube subscribers, Jessica emphasizes that better balance is achievable at any age. These exercises, which you can do right in your own home, could significantly improve your stability and confidence in daily activities.

Understanding Balance and Why It Matters

"Balance happens when we include many different parts of what's going on," Jessica explains. "We have strength, we have mobility happening. It includes our eyesight, our vestibular system." This comprehensive approach to balance training addresses all these components, making it particularly effective for adults looking to maintain or improve their stability.

Setting Up Your Safe Practice Space

One of the best aspects of this routine is its simplicity. "All you need is a chair or a kitchen counter or a bathroom counter or a wall or anything close to hang on to," Jessica says. She emphasizes that wearing supportive shoes is perfectly fine, especially if you have any foot concerns.

RELATED: 3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Foundation Exercise One Toe Raises

The routine begins with toe raises, a fundamental movement for ankle strength. Standing with feet hip-width apart, rise onto your toes and lower back down. "I want you to work on doing this without holding on to anything at all," Jessica advises, though she recommends starting with support if needed. For an extra challenge, try closing your eyes during the movement.

Building Knee and Hip Stability

"When falls happen, a lot of times they'll happen stepping off a curb or going downstairs," Jessica notes. To address this, she introduces mini squats. These aren't deep squats but rather gentle knee bends that improve mobility in your hips, knees, and ankles – all crucial for preventing falls.

Mastering Single-Leg Balance

The critical test of balance is standing on one leg. Jessica guides through this gradually: "This is called a single leg balance, but also we're doing a little bit of weight shifting. We're teaching that left leg how to hold the weight on its own." Start by holding onto support and work toward independence.

Dynamic Balance Through Marching

Slow marching exercises simulate real-world movements. "Try not to look down at your feet when you're doing this," Jessica instructs. "The more we kind of hunch and try to walk like this, the more likely we are to fall." Keep your posture tall and eyes forward.

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

Lateral Stability Training

Side leg lifts add another dimension to balance training. "The sneaky part as a physical therapist, what I'm making you do right now is hold your weight on that left leg," Jessica reveals. This strengthens the standing leg while improving side-to-side stability.

Advanced Hip Mobility Work

The hip circle exercise combines lifting, opening, and lowering movements. As Jessica explains, "This is a lot of hip mobility, which believe it or not, really good for our balance and just for overall health in those joints." This movement builds both mobility and strength.

Essential Ankle Mobility

Calf stretches are crucial for maintaining ankle flexibility. Jessica demonstrates how to stretch while maintaining proper alignment, emphasizing the importance of keeping the back heel down and maintaining tall posture.

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

Progressive Challenge Training

"This isn't a single day workout to fix everything," Jessica emphasizes. "This is the long game." The routine concludes with balance challenges that can be progressively made more difficult, such as closing your eyes during exercises when you're ready. Always prioritize safety and work within your comfort level.

Jessica's repeats her key message: "You can do it every single day, or again, just pick and choose pieces of it to do at your kitchen counter anytime during the day to help your own balance, meet your body where it is and know that long-term you are doing something good for yourself." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nikkiey Stott
Copyright nikkieystott/Instagram

Don’t let your age be the excuse you use for not being in shape. You can be strong and fit in at any age, says one expert. Nikkiey Stott, BSN, Fitness Coach and co-founder of Warrior Babe, helps “women manage macros, build muscles, & boost confidence.” In a new post, she reveals the top five exercises you should do if you are over 40 that offer the most bang for your buck. “Do these 5 power moves if you’re over 40,” she writes. “Want to stay strong, fit, and functional at 40, 50, or even 60+? Save these 5 moves to your weekly workouts.”

Squats

The first power move she recommends is a butt-buster: Squats. “Build lower body strength and protect your joints,” she says about the glute and leg exercises, which she also demonstrates in the video.

Pushups

Another effective exercise that offers full-body benefits? Pushups. “Strengthen your chest, shoulders, and arms while improving core stability,” she says.

Deadlifts

Next on her power moves list? Deadlifts. “The ultimate move for a strong back, glutes, and hamstrings,” she says about the exercise, which requires weights.

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

Standing Shoulder Press

Grab a pair of free weights or a bar and do a standing shoulder press, she suggests. “Keep your shoulders strong and mobile as you age,” she says.

Lat Pulldowns or Dumbbell Rows

Lastly, choose from two exercises, lat pulldowns or dumbbell rows. “Boost upper back strength and posture,” she says.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

10,000 Steps Per Day

In another post, she also recommends walking “10,000 steps per day,” which she says equals “70 marathons per year.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Strength Training

And, of course, she also recommends investing time in strength training. “Committing to 3 workouts a week = 156 workouts a year,” she adds. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills
And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Trish Cheatham this.phoenix.rising
Copyright this.phoenix.rising/Instagram

Are you struggling to lose weight in your 50s? Make some simple changes to your routine. Trish Cheatham, CEO of Think Tank and White Buffalo Film Studios, is a 52-year-old on a fitness journey. On her This Phoenix Rising social media page, she shares about her weight loss journey after losing 90 pounds “naturally.” In a new post, she reveals her dramatic before-and-after transformation photo and shares the top 7 habits responsible for her weight loss.

She Says That Many People Feel Like They Are “Falling Apart” in Their 50s

“Every day I see a new post on social media from a friend about a health ailment. Now that we are nearing our 50s, it seems like everyone is falling apart. It frustrates me because I see how helpless they feel and they just accept that this is life and part of aging,” Trish writes.

“I try and educate them on the facts: that you can change your health through proper diet, nutrition and exercise - but it often falls on deaf ears. I’m met with a lot of resistance. People don’t want to change their ways, they are comfortable in what they know.”

She Has Watched Lots of People Succumb to Health Conditions

“I’ve watched as many of my friends suffer through health conditions, some have even succumbed to them. Others will temporarily get healthy only to fall back into bad habits - because, let’s face it, being bad is sometimes fun. (Am I right?)” she writes.

She Reversed It, and You Can Too

“Listen, I’ve been there. I’ve not heeded the small wakeup calls before - it took a big one for me to go WHOA and stop my bad behavior. But, now that I’m on the other side, I just wish I could scream from the rooftops, ‘YOU CAN REVERSE THIS! YOU CAN FEEL BETTER! YOU CAN HAVE A BETTER LIFE’” she says.

The Roadmap Is “Really Simple and Easy”

“Okay, so maybe that’s what I’m trying to do here…Some days I feel like I’m hitting my head against the wall. I share and share and still people aren’t ready to change. They have to make that decision themselves - there’s no amount of convincing I can do to make that happen. However, for those ready, the roadmap is really simple and easy,” she continues.

1. Find a Functional MD and Good Bloodwork Done

The first thing she recommends doing is consulting an expert. “Find a Functional MD and get your bloodwork, hormones, gut health and overall health in order,” she writes.

2. Start Eating Healthy

The next thing to do is to work on your diet. “Start eating healthy. Cut out the processed food and junk. Stop going out to eat, especially fast food,” she says.

3. Quit Drinking

Also, she recommends not drinking alcohol. “Dump the alcohol. All of it. Now. Drink water and lots of it,” she says.

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4. Exercise

She also recommends exercising. “Move your body. Every. Single. Day. Get steps in and stay active,” she says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

5. Lift Weights

Strength training is also key. “Lift weights - and heavy ones. And make sure you are lifting heavier ones each and every day,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

6. Get Enough Sleep

“Prioritize sleep and make sure you get 7-8 hours a day,” she continues. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

7. Reduce Stress

Her last tip. “Do your best to reduce stress in your life (trust me, I know how tough this one is!)” she says. “Life is precious and living our best life in the most amazing gift we can give to ourselves and those we love most.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.