Skip to content
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.

Kelsey Wells Shows Beach Body and Shares Nutrition Secrets for Toned Curves

Here is how the fitness influencer stays fit.

FACT CHECKED BY Christopher Roback
kelseywells1
FACT CHECKED BY Christopher Roback

Kelsey Wells is showing off her toned curves – and sharing a message of self-love. In a new social media post the fitness guru flaunts her amazing body in a yellow swimsuit. “Last night I was looking through photos from my recent trip to Aus. I love these. I love the rainbow stairs. I love my long, dirty, fake hair lol. I love that I was having fun with friends and jumping in the air *literally* without a care. Free from worrying about who might be there or what people think. Honestly? The whole work trip— though I worked HARD— I felt like little me— young. Present. Carefree. And that got me thinking of the woman I was the last time I went there, and the first time I was there too. And also? The woman I want to continually be. And then I wrote a lil poem to the women I was— one year but especially almost eight years ago. And I wanted to share, because maybe some of you have grown this way too,” she captioned the series of Instagram snaps. She went on to share the poem:


I don’t believe

in ‘healed’

Anymore

This elusive destination

I fought so long

I worked so hard for

Through every opened and

Each Nailed shut door

There are lessons

I couldn’t have

Wouldn’t have

Learnt from before

Pronouncing myself healed

Never stopped me from feeling

no linear line walked

That could stop

Me from reeling

And falling

And flying

And fighting

And freeing

Eventually seeing

I am never behind

I can rest from the climb and

In stillness I find

I am everything inside and

so long as I’m living

I’m not healed

I am healing

How does Kelsey maintain balance in her life and diet? The Body Network has the details on her nutrition plan.

A Holistic Approach to Nutrition

“I believe a holistic approach to nutrition is healthiest — this means focusing on balance, consistency, and including all types of food (and treats) in moderation,” Kelsey wrote in a blog detailing her diet. “One thing that I will never do is deprive myself of any of the food groups — including desserts! Food should never be a source of guilt, and I encourage you to adopt this philosophy and see how it changes your own relationship with food,” she continued. “If you are considering adjusting the way that you eat, I strongly encourage you to make small, sustainable changes. Remember, it’s what you do often that counts! A restrictive diet will NOT help you to reach your health and fitness goals, and can be mentally unhealthy, too. The most important thing is that you are kind to yourself and allow yourself to nourish your body in the way that best fits into your lifestyle.”

Related: I Lost 40 Pounds Eating Rice, and Here Is How You Can Too

Breakfast

Kelsey eats breakfast at 7.30am. “I’ll usually have eggs — there are so many ways to cook them, and they are packed with goodness,” she writes. “I like to scramble my eggs with mushrooms, vegetarian sausage, spinach and cheese, or add them to a breakfast burrito. If I know I’m not going to have time to cook breakfast, I’ll prepare overnight oats the evening before, and top it with Greek yoghurt and berries. Oats are so nutritious, so this is perfect when I’m in a hurry! I sometimes add protein powder to my oats to make sure I’m meeting my protein requirements after a PWR workout.”

Morning Snacks

“I always have healthy snacks to keep me satisfied between meals!” says Kelsey. “Around mid-morning, I’ll generally opt for an iced latte or a choc protein smoothie. If I’m on-the-go, I‘ll have a protein bar or these homemade chocolate coconut protein bites with a latte to get me through until lunchtime. Sliced apple with almond butter is another delicious option that doesn’t require any preparation and that I will take with me if I’m out and about.”

Lunch

“My lunch varies between savory and sweet options — I really do have a sweet tooth, and I don’t believe you should deny yourself in order to be healthy! One of the most important things that I learned during my own PWR journey was that eating in a healthy, balanced way means finding food that you can truly enjoy,” writes Kelsey. “For me, this means if I do feel like something sweet I’ll opt for a vanilla chia pudding made with soy milk, protein powder and topped with cinnamon and berries. If I’m in the mood for something savory, I might have a vegetarian black bean salad or this green barbeque chicken bowl. A turkey wrap is another favorite lunch of mine — or if I haven’t time to prepare anything, I’ll grab a protein shake and have it with some veggies dipped in buffalo sauce and cottage cheese or hummus.”

Related: The Candy-Flavored Treat That Helped Me Lose 115 Pounds in 10 Months

Afternoon Snack

“I don’t know about you, but I always need a little pick-me-up in between lunch and dinner!

My afternoon snack is often an iced latte and protein bar, or fresh fruit with greek yoghurt and honey. If I’m at home, I often make a fruit smoothie with protein, like this strawberry and banana protein shake,” she writes. “I try to include either fruits or vegetables (or both!) in my afternoon snack to give my body the nutrition it needs to get through until dinner time.”

Dinner

“Dinner time is family time in our house — and I sit down to eat with my husband and son as often as possible,” says Kelsey. “In summertime, we’ll have a light meal like chicken tacos or this protein-packed spinach salad. Anderson loves to help me make salads — he’s becoming quite the little chef! Stir frys are also popular in our house, and in winter, I use my slow-cooker regularly. When you don’t have heaps of time for cooking, the slow cooker is perfect — simply put it on, and come home to a ready made meal! This slow-cooker quinoa chili is a vegetarian meal that can be made from pantry staples and will suit most preferences.”

Related: 15 Tips for Building a Core of Steel

Nighttime Snack

“I always have one last snack before brushing my teeth in the evening — and this is when I might have a cookie, or a healthy version like homemade oatmeal chocolate-chip protein bites. If I’m still quite hungry, I’ll have rice cakes topped with almond butter and banana, or avocado toast with a poached egg,” Kelsey concludes.

💪🔥Body Booster: Having a “holistic” approach to diet and not depriving yourself is a sustainable way to approach diet and will help you maintain a healthy relationship with food.

More For You

kelsey wells
Copyright kelseywells/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 achieve a chiseled midsection? One famous fitness trainer and influencer has an important PSA about it. Kelsey Wells is a Sweat trainer and influencer with over 3.1 million followers on Instagram alone. In a new social media post, she pops the lid open on many of the tips she has been reading online about achieving an ab fab figure. “3 foods I stopped eating to reveal my abs,” she writes as a joke, revealing the truth about getting great abs.

Most of What You Read Is BS, She Claims

“CAN WE BE SO FOR REAL RIGHT NOW !!!! I have been seeing so many reels beginning with this exact prompt (or equally unfounded and uneducated ones), and you know what?” she writes. “The young woman I was from pretty much 15-25 would have SAVED THEM ALL then STARVED MYSELF to do whatever bs they prescribed. PLEASE take these reminders to heart ok ILYSM!!!”

Nutrition Is Individual

First, nutrition is individual. “Anyone telling you there is only ONE right and best way to eat for EVERY body in EVERY phase of life, is mistaken. There are many ways of eating that CAN be right and best for YOU to reach YOUR goals, and they may shift and change as you do,” she says.

Follow These 3 Food Rules

There are three food rules you should follow, however. “The only OVERARCHING nutrition advice I think can benefit everyone is to EAT PROTEIN, EAT PLANTS, and STAY HYDRATED!” she writes.

Change Your Mental Relationship With Food

“I will die on this hill— THE KEY TO A HEALTHY DIET IS YOUR MENTAL RELATIONSHIP WITH FOOD,” she says, noting that eating disorders are “(devastatingly) more prevalent than ever. NOTHING you could eat is as unhealthy as SHAMING yourself for eating or equating your WORTH to what you put in your mouth.”

Extreme Restrictions Rarely Work

“Extreme restrictions almost always lead to a negative road. Unless your DOCTOR advices you to cut out whole food groups, I would suggest flexibility and moderation,” she continues.

Visisble Abs Have to Do with Body Fat Percentage

Next, having “visible abs” is NOT achieved through eating or not eating any one specific food, per Wells. “It is simply due to having a low enough body fat percentage for them to show— which varies. The surest way to achieve this body composition shift is through strengthening your core muscles and being in an overall caloric deficit. Anyone pedaling ‘lose belly fat’ etc is full of b S because genetically our bodies store fat differently and we don’t get to choose from which areas we lose or store our body fat first,” she writes.

You Can’t Determine Health by Appearance

“LAST BUT NOT LEAST !!!! You CANNOT TELL BY LOOKING AT SOMEONE how HEALTHY they are! Or if/to what extent they are struggling with the whole host of mental struggles that diet culture rhetorics instigates and propel. Move your body out of love and gratitude for your body. Safeguard your mind. Redefine fitness!!!!!” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Alice Liveing is showing off her body – during a girl’s weekend. In a new social media post the personal trainer and influencer flaunts her amazing figure in a white bathing suit while partying with her pals at her bachelorette party. “A weekend that I’ll remember for a lifetime,” she captioned the post. How does the fitness queen stay in shape? The Body Network has all details about her lifestyle habits.


Accepting Herself

Alice doesn’t strive for perfection. “My brain connected success and looking a certain way. The fitness industry has changed over the past few years, but it is very hard to shake off the expectation of having to fit a particular aesthetic. I’m still learning to deal with changes in my body and there are days where I still feel really uncomfortable in my skin and find it really challenging to be on camera or to show up as myself,” she told Stylist.

Healthy Eating

aliceliveing3aliceliveing/Instagram

“I try and plan balanced meals of protein, carbohydrates and healthy fats. When I’m organised, I also try to prep double, so I have a ready-made lunch for the next day. I love simple recipes that only take a few minutes to make. They’re perfect for when you walk through the door and want to eat your left arm,” Alice told Women’s Health about her diet. “I don’t make any rules with my eating except eating when I’m hungry, and I tend to find I’m really hungry after my commute, for example. It’s all about finding what works for you.”

Related: 5 Ways to Suppress Your Appetite Without Taking Ozempic

Rest Day Diet

aliceliveing4aliceliveing/Instagram

Alice switches her diet up depending on activity. “On a rest day, I tend to stick to hunger cues. I don’t set out to eat less than training days, and sometimes I can eat more, but usually I am less hungry than when I’m working out so will eat a little less than on a day when I work out,” she told Women’s Health.

Here is what she eats on a rest day:

Breakfast: Two eggs on toasted rye bread with balsamic fried mushrooms and grilled tomatoes, and one Americano with oat milk

Snack: Apple, and one Americano with oat milk

Lunch: Grilled salmon fillet with half an avocado, toasted seeds and 150g puy lentils

Snack: 2 tbsp coconut almond butter and 200g frozen raspberries

Dinner: Warm chickpea and butternut squash salad with red onion, tomatoes, toasted seeds, feta and balsamic glaze

Dessert: Total Greek yogurt with 200g frozen blueberries, 1tbsp toasted oats and cinnamon

Training Day Diet

aliceliveing2aliceliveing/Instagram

“On a training day, I tend to eat more carbohydrates as I need more energy for my training. I have a bigger breakfast as I normally train in the morning and factor in a carb heavy refuel for when I finish my workout,” Alice told Women’s Health.

Here is what she eats on a training day:

Breakfast: Two eggs on two slices of rye toast with half an avocado and wilted spinach, and one Americano with oat milk

Pre-workout snack: Banana and 2tbsp coconut almond butter

Post-workout snack: 80g chunky oats, two scoops of chocolate vegan protein, 200g blueberries and a pinch of cinnamon

Snack: 75g salt and pepper tofu and a handful of carrot sticks with tomato salsa, and one Americano with oat milk

Dinner: 150g creamy pesto puy lentils, 150g roasted sweet potato, feta, red onion and tomatoes on a bed of spinach

Dessert: Total Greek yoghurt with 200g frozen blueberries, 2tbsp toasted oats and cinnamon.

Related: I Lost 35 Pounds With These 3 Simple Tricks (And I Hate Exercise)

Following Body-Confident Influencers

aliceliveing5aliceliveing/Instagram

Alice has gained weight – and struggled with it. "Weight gain is hard," she confessed to Cosmopolitan. "I'm more than 10 kilos heavier than I was five years ago." She admits that "you don't just wake up and suddenly you're happy with yourself," but has taken steps toward her mental health. "I stopped following lots of female bodybuilders and people that were ripped, and started following people that have a much more realistic figure, and life, and things that I want to achieve. I follow Tally Rye, and Bodyposipanda - all these people have helped me to realign what I believe to be healthy and happy," she said.

💪🔥Body Booster: Plan your meals with a balance of protein, carbs, and healthy fats. Make extra portions for a ready-to-go lunch the next day. Stick to quick and easy recipes.

Cameron_Brink1
Wikimedia Commons
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.

Cameron Brink is heating up the beaches of Baja with her abfab figure. In a new social media post the smoking hot WNBA star shows off her sensational body in a two-piece swimsuit as she frolics on the shoreline in Mexico with her fiancé, Ben Felter. “My Saturn has returned,” the Los Angeles Sparks player captioned the series of Instagram snaps. How does the 22-year-old athlete maintain her fit physique? Body Network rounded up all of her diet and exercise secrets.


The “Right Kind of Pressure” Drives Her

Cameron uses pressure to motivate her. “There’s always pressure,” Brink told the San Francisco Chronicle . “I’m good at putting more on myself. Even last year, I was so afraid to lose and I think that was the wrong kind of motivation. This year, I’m putting it into wanting to win and finding the right kind of pressure.”

Putting Her Mental Health First

Cameron stresses the importance of prioritizing mental health. “Everyone has their way of coping,” Brink told San Francisco Chronicle. “I’m really good about being vulnerable. Whenever I’m in a bad mood or not having a good day, people around me will know. Mental health should be seen as hygiene, like brushing your teeth every day; you should be checking in with yourself, so I haven’t been afraid to share that I’ve struggled mentally.”

She Loves Golfing

Cameron is a golfer. “Get off the fairway,” she captioned a recent Instagram snap. Picking up a club offers benefits, according to research published in the British Journal of Sports Medicine. There are mind, body, and even lifespan perks. Benefits include improved longevity, decreased risk of developing heart disease or suffering a stroke, good mental health, and improved strength and balance.

RELATED:She Broke Up with These 5 Bad Habits at 46 and Lost 10 Pounds in 2 Months

And, She Does Yoga

Cameron is a yogi. “Fueling my body, nourishing my mind,” she captioned the video of herself recentering. “Self-care isn’t selfish, it’s self-love. So let’s honor our bodies and minds, embracing the journey to optimal well-being.” According to Harvard Health, yoga is a great workout for many reasons. “Researchers found that people who practiced yoga for at least 30 minutes once a week for at least four years, gained less weight during middle adulthood,” they said. “People who were overweight actually lost weight. Overall, those who practiced yoga had lower body mass indexes (BMIs) compared with those who did not practice yoga. Researchers attributed this to mindfulness. Mindful eating can lead to a more positive relationship with food and eating.”

She Snacks on Applesauce

Cameron revealed to Women’s Health that she has a secret snacking weapon: applesauce pouches. “I swear it works,” she said. “If you feel ill and you need an energy kick, I just have an applesauce.”

Protein

As an athlete, Cameron prioritizes protein. For breakfast, she fuels up with an omelet, oatmeal, and a side of fruit. She also makes protein shakes with Optimum Nutrition’s vanilla whey. “Protein does a good job of keeping me full,” she says. “I don't feel like I'm hungry within the next hour, so that's good when you're playing.”

RELATED:10 Signs You’re Burning Fat, Not Muscle

She Keeps Her Body Fueled All Day Long

For lunch she pairs a protein with some form of complex carbohydrates and a vegetable. She is a big fan of Sweetgreen’s hot plates, like chicken with sweet potatoes. “I could be better about my greens, so I'll try to get greens in at lunch,” she says. After training she might snack on string cheese, hard-boiled eggs, packets of chia seeds, Barebells protein bars, or Mush’s ready-to-eat overnight oats for an extra carb boost. “I love stuff like overnight oats and protein bars, because it's just accessible.”

She Stresses the Importance of Hydration

Cameron tries to drink her body weight in ounces of water every day. “I'm a huge electrolyte girl,” she says. “Any way I can get in extra electrolytes with a yummy flavor, I'm super into.” She maintains that hydration is key for her performance on the court. “Until you kind of know—you're like, 'I finally feel hydrated'—that's when it clicks,” she says. “It really makes the biggest difference.”

She Eats What She Loves

Cameron admits she’s “not the healthiest eater” but focuses on eating what she loves while front-loading her diet with protein and greens. “I'm definitely about eating balanced and healthy, but also ,I eat a lot of my guilty pleasures for sure,” she says. “It's all about eating enough and feeling myself and feeling good.”

RELATED:She Walked 30 Days With a Weighted Vest and Learned 5 Critical Mistakes

And of Course, She Plays Basketball

As a professional basketball player, Cameron spends most of her time burning calories on the court. “Basketball promotes speed, agility, strength, power and endurance. It [has] also been shown to increase flexibility and motor coordination. As a result, basketball is uniquely oriented to improve fundamental motor skills that are shown to be beneficial in promoting general health,” Koco Eaton, M.D., orthopedic surgeon, founder of Eaton Orthopaedics and a former basketball player, tells Nike. 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.

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.

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.

Charlotte Lamb is showing off her six-pack – in her two-piece workout gear. In a new social media post, the fitness trainer and influencer flaunts her flat abs in an exercise set while revealing the number one secret to building lean muscle. “POV: I want to build my abs, be strong & fast,” she writes across the Instagram video. What is her secret and some of her other best advice for burning fat and building muscle? Here is everything you need to know about her approach to diet and exercise.


Focus on Performance, She Says

“When you stop focusing on aesthetic goals and shift your focus towards performance goals, your aesthetic goals will follow,” she writes in the Instagram video, going on to reveal the “absolute facts” of building muscles.

Her Top Tip for Building Muscle? Eat in a Calorie Surplus

“Remember you are NEVER going to build muscle to get stronger and powerful if you are continuously eating in a calorie deficit,” she says, revealing her number one tip. “So many people underestimate the amount of food they need to build their physiques and perform at their absolute best. Low calories, no carbs = no results. Maintenance or slight surplus, carbs, fats & protein = results.”

CrossFit

“I am very into strength and general fitness. CrossFit style training is a favorite of mine as it hits all areas,” she told Sundried. CrossFit is a form of high-intensity interval training (HIIT) that focuses on improving strength, endurance, and body composition. However, it can result in injury if not done properly. The involvement of well-educated coaches decreases the injury rate.

Gluten-Free Diet

When it comes to diet, Charlotte follows a nutrition plan due toher coeliac disease. “I was diagnosed with coeliac 5 years ago which has played a huge part in my health and ensuring I get the correct nutrients daily. I have an amazing dietitian who has helped me along my coeliac journey and gives me great tips for following a gluten-free diet. My favourite food is gluten free oats and almond butter,” she says.

Her Advice for Fitness

Charlotte offers three pieces of advice. “Believe in yourself, anything is possible if you set your mind to it,” she says. “Push your body to try new things, you may find you're stronger in some areas than others. This is where you can set challenges and goals to improve and accomplish new things,” she adds. “Trying is better than not trying at all. Have fun, you're doing this for you, make it your own!”

RELATED:Perfect Your Posture in 100 Seconds With This Simple “Titanic” Exercise

Her All-Time Favorite Workout

If she could only do one workout for the rest of her life, it would be ENOM. She recommends doing 6 rounds of this set and resting.

  • 8 Squat clean thrusters
  • 8 Chin-ups
  • 16 Lunges
  • 8 Push-ups with renegade row
  • 16 Box jumps
  • 16 KB swings

Eating Up to 3,000 Calories Per Day

Charlotte eats “to fuel and maintain energy as a gym girl,” she revealed in a post. “I don’t cut or bulk as it states in my bio; I eat for performance goals, train like an athlete, with enjoyment, and allow food freedom. My diet sits between 2,800 - 3,000 calories per day, depending on energy levels. This is what works for me and my body.”

Swimming

On “active rest days,” Charlotte enjoys swimming. “I spent years competing at national standard as a swimmer, and I finally decided to get back in the water once a week and include it as an active rest day. Feels so good to be back within my roots,” she writes in an Instagram post. “Swimming is great for cardiovascular health and joints, lowers blood pressure, is great for rehabbing injuries, and leaves those positive endorphins flowing. If you do choose to have an active rest day, all I would say is to ensure you are eating enough to restore energy levels and replenish glycogen stores.”

RELATED:I'm a Fat Loss Coach and This Is the Cardio Trick I Used to Lose 20 Pounds in 3 Months Without Running

Her Advice for Women

She recently shared female-specific advice:

  1. "Girls workout anyway you want & never be afraid to try something new.
  2. Creatine won’t make you bloat, it builds lean muscle mass & improves strength! Take it!
  3. Fats are so important for hormonal health so make sure you’re not restricting them and never remove a food group!
  4. Friendships come and go due to passions & dreams changing, some will stand by you and some won’t, but that’s ok, I have built solid friendships in my 30s so this is your reminder to never be afraid to make new friends who share the same dream and passion as you.
  5. WELL muscles are s*xy 💋🚀."

Exercise for Your Kids

Charlotte’s ultimate motivation to sweat? “I workout for many reasons but this one sits right near the top. One day your children will teach exactly what you taught them. Show them the importance of a strong body and strong mind, guide them with love and share the passion towards achieving it,” she wrote in a post. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
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.

Struggling with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

What Are Weight Loss Injections?

These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.

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

How These Medications Work

young man searching for food in fridge at home​Increased Hunger Throughout Your DayShutterstock

The science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

Consider Potential Side Effects

Sick ill Indian woman suffering from period cramps, painful stomach ache on sofa at home room. Girl holding belly, feeling abdominal menstrual pain. Abdominal pain, gastritis, diarrhea, indigestion​Potential Challenges to Watch ForShutterstock

Before starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

Tip #1: Eliminate All Sodas and Sugary Drinks

clink drink Coca Cola glass bottle in hands, sunset, soda, junk

Shutterstock

Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

When your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitnessSimple Cardio Routines for Weight Loss in 60 DaysShutterstock

No weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

Use Medications as a Starting Point for Lasting Change

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

The true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.

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

Remember: It's About Long-Term Success

Hands in blue surgical gloves holds a package with Ozempic Insulin injection pen for diabetics. Denmark - February 10, 2024​Why Stopping MattersShutterstock

Weight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.

Dani Spies Clean & Delicious
Copyright Clean & Delicious/YouTube
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.

Struggling to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

Cottage Cheese: The Versatile Protein Base

Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open  canned fish. Tin can with smoked salmon fillets.

Shutterstock

Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

Tempeh: Plant-Based Protein with Texture

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".​Probiotic Foods: TempehShutterstock

This fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

Lentils: Protein-Fiber Combo for Lasting Fullness

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,Of​LegumesShutterstock

With 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

Chicken and Turkey Sausage: Lean Protein Made Convenient

Homemade,Sausages,Turkey,chicken,Fried,Frying,Pan​Sheet Pan DinnerShutterstock

Pre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood background​Greek Yogurt: High ProteinShutterstock

This creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.

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

Shrimp: Fast-Cooking Lean Protein

Cook hands cooking big tiger shrimps and frying on wok pan, close up steps recipe on kitchen background​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstock

With 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

Ground Turkey: Versatile Protein for Meal Prep

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

This poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

Hemp Seeds: Small Seeds, Big Protein Impact

Hemp farmer holding Cannabis seeds in hands on farm field outside.Shutterstock

Don't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

Parmesan Cheese: Concentrated Flavor and Protein

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,Background​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstock

This aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

Eggs and Egg Whites: The Complete Protein Package

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.Shutterstock

With 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Ground Venison: Lean Red Meat Alternative

A stainless steel meat grinder that is grinding up fresh venison to make chopped meat. The ground venison is coming out the machine and going into a big glass bowl.

Shutterstock

This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

Last Word

portrait of beautiful young woman eating yogurt at home11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstock

Incorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Mayra Wendolyne LowCarbLove Low Carb Love
Copyright Low Carb Love/YouTube
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.

If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

Birria

“You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

Chicken Tinga

Chicken Tinga

Instacart

Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

Beef Kabobs

Costco Beef Kabobs

Instacart

Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

Next up chimichurri beef. “I've actually never tried this one, but I do love all of Kevin's foods. He does a lot of pre-made stuff here at Costco. They're clean, they're paleo, low carb. He usually does a lot of things that you wouldn't typically find low carb, like broccoli beef, orange chicken. Like he does a lot of things that typically have like a very sugary sauce and he makes them low carbm” she says. “Again, pair this with a little cauli rice, a little side salad. It's so easy to make this. It's fully cooked. Again, just toss in the microwave.”

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

Nex up, an “organic broccoli chicken cheddar stuffed chicken breast,” she says. “This is also really awesome. Sometimes I feel like there are times where you want to have something that's healthy, you want to have something that tastes very like homemade. But this here is definitely something that to me feels like very light, very healthy,” she says, adding that it’s 23 grams of protein for five ounces. “That's amazing. Five net carbs. So again, super low carb, super high in protein, 210 calories. That's awesome.”

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

Instacart

“Okay, now this is more of like a snack. I'm going to be honest, I usually grab one of these to eat on my way home. Just some fully cooked shrimp, their little cocktail sauce, a little lemon. This is super, super delicious. I feel like it's super light. This is perfect for summer. A lot of times when I'm going to have people over, I usually grab a couple of these and then put them on the table like a whole charcuterie kind of like island. This is a great option. I wouldn't say it's so much like a full meal, but it's definitely something that you can have as a light lunch”

Caesar Salad

Caesar Salad

Instacart

Her next recommendation is the Caesar salad. “it is so delicious. The only thing I do is obviously take out the croutons. One, because of the carbs, two, because of the gluten, it just really messes with my stomach. But other than that, this is another great option. Even if you grab that chicken, the chicken breast that I just showed you.”

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

The next item is ready-to-eat-poke. “They have the spicy ahi poke and then just the ahi wasabi poke. And this is another just super easy meal,” she says. “This will be good just all by itself. Super quick lunch, super quick dinner. I think if you wanted to make it more of a hearty meal, you can obviously pair this with rice or even like a cauli rice.

Egg Bites

\u200bKirkland Signature Sous Vide Egg Bites​Kirkland Signature Sous Vide Egg BitesCopyright Costco

And for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.

So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.