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I Got Into the Best Shape of My Life at 51 After Stopping These Bad Habits

Alicia Erickson changed her life, and you can, too.

Ferozan Mast
By Ferozan MastAug 12, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
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Ferozan Mast
By Ferozan MastAug 12, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
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FACT CHECKED BY Christopher Roback
Fitness & Workouts

Alicia Erickson, aka The Midlife Maven, did the seemingly impossible: At 50, she built her dream physique. All you have to do is take one look at any of her Instagram posts to see a woman who is strong, sculpted, and clearly thriving. So, how exactly did she do it? Erickson details her journey on social media, giving crucial tips and advice for women who want to get fit and strong but have no idea where to start. “I did this as I was approaching 50 and had become an empty nester. So if you’re approaching that time in life, why not go all in if it’s something you are passionate about?” she says. Here’s exactly how Erickson turned her life around and got the body of her dreams.

Lifting, Not Cardio

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Erickson emphasizes how important it is to prioritize lifting weights over cardio. “Cardio will not sculpt your body!” she says. “Lifting heavy weights, progressive overload will sculpt your body! This is a difficult concept for us, GenX, because we have been told differently throughout our entire lives. This is how I completely changed my physique in perimenopause.”

Progressive Overload

Erickson focused on a stringent regimen that pushed her to the limit. “I traded inconsistent workouts for a progressive overload lifting program where I tracked my lifts and repeated the same ones week after week,” she says. “I started with four days a week and now lift 5-6 days a week.”

Tracking Macros

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Erickson started paying attention to exactly what she ate to have a better understanding of nutrition. “I started tracking my macros (protein, carbs, fats) according to my goals,” she says. “Initially in a caloric deficit to drop a few pounds. Then into maintenance and a body recomposition.”

Eating the Same Meals

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Erickson eats a lot of the same nutritious meals throughout the week, which cuts down on indecision and temptation for unhealthy choices. “I eat a lot of meals I love on repeat!” she says. “My goal is to eat whole, nutritionally dense foods. (That being said, I do include protein bars and powder).”

No Refined Sugar

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Erickson knows how bad added sugars are for your health and wellness. "I traded refined sugar treats for coconut sugar/honey/monk fruit/stevia sweetened substitutes,” she says.

10-15K Steps a Day

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Erickson started tracking her steps. “I currently walk 10-15k steps per day and absolutely love it!” she says. “Walking does something for me that no other cardio does. I aim to be in zone 2 [fat burning] for 20 minutes a day. Otherwise, just keep my body in motion. I hike on the weekends typically!”

No Alcohol

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Erickson eliminated alcohol from her diet. “I quit alcohol almost 6 years ago because I had a difficult time moderating (1-2 drinks a week I consider moderation),” she says. “I’m pretty all or nothing, as you can see 😂 so for me, I needed to cut it out.”

Ab Exercises

Erickson swears by this ab exercise. “You can try this at the end of your next lift using a wall ball (I used a 10#) or with bodyweight only to start,” she says. “I do abs/core 3 days a week at the end of my lift. Typically 2-3 movements 3-4 sets. Remember that your work in the kitchen plays an instrumental role in revealing your abs! Another reminder: lifting, in general, will give you a strong core👏👏.”

No Guilt

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Erickson says she was worried about sharing her sobriety in case of judgment—but did it anyway. “It took a minute for me to share publicly about it because I do think there is unnecessary guilt and shame around this issue,” she says. “But I know that many women out there struggle with this, and I see you because that was me!! I have never considered myself an ‘alcoholic.’ I disliked my relationship with alcohol, and I needed to make changes big time.”

Eating Whole Foods

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Erickson says nutrition is paramount when it comes to her enviable abs. “I have personally made a decision to not drink alcohol or consume refined sugar,” she says. “I do coconut sugar and honey. I eat lots of whole foods. I prioritize protein but also get my healthy carbs and fats. My genetics also work in my favor.”

Trying New Things

Erickson loves trying new things to keep her workouts interesting. “The gym is like an adult playground 😂,” she says. “I’m consistent with my lifts but always playing with movements each week to keep it fun! I’m also currently working on handstands. Determined to get better! Yes, you can teach a ‘seasoned’ gal new tricks!”

Getting Those Endorphins

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Erickson thrives on the high she gets from her workouts. “In the wise words of one of my fave actresses: ‘Exercise gives you endorphins. Endorphins make you happy.’ What else do you need?” she says. “Not trying to be like everyone else. Blazing a trail over here, ladies.”

RELATED: I Lost 135 Pounds by Eating More and Walking

Hydration

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Erickson is careful to get enough water. “I drink half of my body weight (lbs) in ounces of water daily. I also throw in an electrolyte pack while I’m working out,” she says.

Good Sleep

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Erickson knows how important sleep is for health and fitness. “Sleep has to be a priority. 7-8 hours a night,” she says. “This is how your body recovers and resets.”

Back Workouts

Here is a back workout Erickson swears by: “Pull-ups 3 sets of 6-8 (regular or assisted)

  • Lat Pulldown 3 sets of 10
  • Close Grip Cable Row 3 sets of 10
  • Chest Supported T-Bar Row 3 sets of 10
  • Straight Arm Lat Pulldown 3 sets of 10
  • Single arm DB Row 3 sets of 10 each arm,” she says.

Walking Outside

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Erickson loves taking her long walks outside in the fresh air with her pup. “Do you even add dancing to your daily cardio!? If not you should start now mmkay?” she quips. “All jokes aside I do make sure I’m in Zone 2 [fat burning] for a 20-30 minute chunk of my daily 10k steps. At age 50 I cannot express how much my body is loving this pace!”

RELATED: 15 Best Banana Recipes For Weight Loss

Make Sacrifices

Erickson reminds followers that if they aren’t willing to make real changes, they probably won’t get the results they want. “So many women tell me they don’t see the physique results they are after, and I don’t want to burst bubbles, but the hours of intense cardio/boot camp/circuit group classes are great for exercise but will not sculpt and change your body. Neither will the nightly wine,” she says. “If you want the ‘toned’ look, it will happen through proper nutrition and an appropriate progressive overload strength training program.

Delicious Smoothies

Erickson loves sharing protein-packed smoothies. “This is so simple and so delicious!” she says. “Recipe:

  • 2 scoops of your favorite protein powder
  • (I used cake batter flavor from @cleansimpleeats)
  • 12 ounces of your milk of choice
  • 2 T of SF pudding
  • Mix in of your choice! I did choc zero caramel crunch
  • (20g protein per serving! Makes 2 servings)

In the Ninja Creami machine!!” she says.

Keep It Simple

Erickson doesn’t overcomplicate her routine. “The basics always win,” she says. “I don’t overcomplicate. I execute. I’m disciplined and have fallen in love with discipline. I don’t feel like I’m missing out because I enjoy this lifestyle and have high-energy and joy-filled days. This comes from a lifetime of working on my physical and mental states.”

RELATED: I’m a Doctor, and This Why You Should Follow 30-30-3 Every Day

Enjoy the Journey

Erickson reminds followers the process should be fun. “Currently, I am just focused on enjoying my days, being high energy, and moving my body in ways that I love, which right now is lifting weights and long walks and hikes,” she says. “I love the food I eat and consider it fuel for life.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Nutrition & Diet

50+ Coach Lost Weight After Ditching 5 Habits

Adelina Jordan lina fit
Copyright lina_fit/Instagram
Leah Groth
By Leah GrothFeb 01, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you trying to lose weight but are holding on to bad habits? Adelina Jordan is a 52-year-old fitness trainer and coach whose mission is “proving age is just a number,” according to her Instagram bio. In a new post she reveals some changes she made to her routine that enabled her to get into her best shape ever. “Entering my 50s I realized I had to let go of some habits that were holding me back from becoming my best self .. physically and mentally,” she writes. “5 habits that I broke up with in my 50s that transformed my body and mind.”

Shifting Goals From Losing Weight to Building Muscle

The first thing she did was switch from scale weight goals to strength and muscle building. “I stopped focusing on the number on the scale and shifted my focus to building strength and muscle. This mindset change has not only improved my physique but is key to overall health and longevity,” she writes.

Committing to Consistent Strength Training and Daily Movement

She also started working out daily. “I now prioritize strength training 4-5 days a week, along with hitting 8-10k steps daily. This combination has helped me stay active, strong, and energized every day,” she writes. “I no longer look for the latest Instagram workouts or the cardio that has the most intensity. Progressive overload training and daily walks are key components to my regimen.”

Less People Pleasing, More Peace

Next, she did less people pleasing and found peace. “I learned to say ‘no’ when necessary and placed firm boundaries, prioritizing my peace and mental well-being over trying to make everyone else happy. My circle has become smaller but I now enjoy quality time with those whose morals and values are in line with my own,” she writes.

Focusing on Nutrition

She also started recognizing nutrition is key to maintaining her physique. “I’ve learned that fueling my body with whole foods, hitting my protein goals, and meal prepping are essential to staying on track and maintaining my progress. Nutrition is the foundation of both my health and my physique,” she writes.

Finding Balance for a Sustainable Lifestyle

Finally she discovered balance, which helped her maintain a sustainable lifestyle. “Moderation is key. Instead of labeling foods as ‘good’ or ‘bad,’ I’ve embraced a balanced approach to eating and living. This mindset shift has made accountability and control more manageable, allowing me to enjoy the journey without feeling restricted,” she writes. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Nutrition & Diet

I'm 45 and Lost 60 Pounds

Martin Balcaitis
Copyright Martin Balcaitis
Christopher Roback
By Christopher RobackFeb 24, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio

If you've ever felt frustrated with dieting, you're not alone. After 15 years of trying different weight loss approaches, Martin Balcaitis, 45, Senior Vice President of Operations at Lindora in Orange County, California, finally discovered the game-changing mistake that had been holding him back all along. His transformation story proves that sometimes the smallest changes can lead to the biggest results.

The Wake-Up Call

Martin Balcaitis

Copyright Martin Balcaitis

"I feel like I've always been trying to lose weight!" Martin tells Body Network. "But now that I'm in my mid-40s, I know that it isn't so much about the number on the scale, but my overall health for longevity – that was my real motivator this time around."

The Crucial Discovery

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Standing at 5'9" and weighing 222 pounds, Martin thought he had tried everything. Then came the revelation that changed everything: "I thought I was eating a correct portion for myself, but eyeballing wasn't my friend," he admits. "A food scale was crucial to my success."

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

The Transformation

Martin Balcaitis

Copyright Martin Balcaitis

The results speak for themselves. In just six months, Martin dropped from 222 pounds to 165 pounds, achieving a remarkable transformation in his body composition. "My overall body fat percentage went from 36% to 15% in 6 months," he shares proudly.

A New Approach to Food

Man eats, eating​What To Do InsteadShutterstock

Unlike previous attempts at weight loss, Martin's new strategy didn't involve cutting out foods entirely. "I haven't eliminated anything – which is great!" he explains. "I simply know how to manage portions and adjust my eating that day if I know I'm going to have something decadent or high-carb during the day."

A Day of Measured Eating

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

Martin's daily menu is both satisfying and strategic. "Breakfast is typically one egg, some egg whites and cottage cheese blended in what I call my 'protein eggs' with spinach and some meat," he says. "Lunch will be a salad with a yogurt-based dressing and dinner is roasted vegetables and lean protein – also three Lindora snacks too!"

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

The Workout Strategy

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Time management proved to be another crucial lesson. "Time can always get the best of us so I make sure to workout in the morning," Martin explains. "I make too many excuses to not go to the gym after work." His dedication has paid off: "I can actually see some abs poking through now!"

Dealing with Setbacks

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Martin maintains a realistic approach to challenges. "Sometimes the motivation just isn't there and you have to tell yourself that it's a marathon, not a sprint," he reflects. "Don't beat yourself up if you skip a workout or can't go the distance you wanted to."

The Power of Accountability

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Making the journey public became a powerful tool. "Be vocal about it. I told people I was trying to lose weight to help hold me accountable," he advises. His commitment extended to his wardrobe: "I donated clothes once they were too big for me – I didn't want to buy big clothes again, so I had to keep going!"

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

A Science-Based Approach

Measuring,Body,Composition,Balance,,Standing,On,The,Medical,ScalesShutterstock

Martin emphasizes the importance of data in his success. "Knowledge is power, so I would encourage everyone to get a body composition analysis done so they have a true understanding of what their numbers are to make a plan of attack," he recommends.

The Path to Success

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For those inspired by his journey, Martin offers encouraging advice: "Just start! You don't have to wait for a certain day, you don't have to have a big goal in mind – just take little steps and once you see some progress it will motivate you to keep going."

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Maintaining Momentum

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His approach to staying motivated remains practical and empowering. "If I am feeling badly about my body – it is 100% in my control to fix it," he states. "Having a plan and solutions is the answer and putting that plan into action is key." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 45 Pounds and Kept It Off With These Simple Changes

Katie Dunlop Love Sweat Fitness
Love Sweat Fitness/Facebook
Leah Groth
By Leah GrothJun 18, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Do you want to lose weight by making a few simple changes to your diet? Katie Dunlop (@LoveSweatFitness) is an influencer who lost 45 pounds and went on to become a certified personal trainer, helping others achieve their weight loss goals. In a viral YouTube video, she “really racked her brain” and revealed everything she did – and stopped doing – to lose 45 pounds “and keep it off for like eight-plus years now,” she says.

I Stopped Over Exercising

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“Number one thing I stopped doing that helped me lose all of that weight was over-exercising,” says Katie, explaining that what she did for years caused her “to fail” because she would go like full throttle crazy thinking I needed to work out for an hour or two hours every single day.” However, after a few weeks, she would “crash and burn so hard and end up doing nothing for probably a month or two.”

Why? Because It Leads to Burn Out

“So it's like these big highs and lows, right? You like to go full craziness, and you just get burnt out.,” she says, adding that your body “can’t handle that mentally” and “you get tired and exhausted.” And “if you're not setting up goals in a strategic way and giving yourself micro-goals, you're gonna end up failing because you don't have that constant motivation. You're not seeing results right away, and all you're feeling is exhausted and tired, and that does not work for anyone. So I had to give up over-exercising and find a way to move my body every day and start healthy habits and really just start to build.”

Commit to 10 Minutes of Exercise Daily

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“I just committed to 10 minutes every single day, and that usually turned into more than 10 minutes. But 10 minutes was super manageable, and it made sure I wasn't overdoing it so that I could be consistent over time,” says Katie.

I Stopped Weighing Myself Daily

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“Number two thing I stopped doing every single day, and this is one that if you take nothing else away from this, this is the one you need to make sure you do. I stopped weighing myself every day,” says Katie. “I literally went through a period of time where I would weigh myself every single day.”

Why? Body Weight Fluctuates Daily

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“And here's the thing, you guys: Your body weight fluctuates every single day,” she points out. “It can depend on how much food you've had, if you've gone to the bathroom if you've been drinking a ton of water if you're on your period. All of those things and more can impact your body a couple of pounds here and there. So, if you're weighing yourself every day, it is going to be devastating and discouraging when you're trying to reach goals and make changes. If you're seeing the scale go up and down and up and down, you gotta stop doing it.”

Instead, I Weighed Myself Every Four Weeks and Took Photos and Measurements

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“What I started doing was setting a goal for myself to weigh myself every four weeks, but I also started taking photos and measurements. And those two things are really important because there's more than just this number on the scale, right?” says Katie. "If you have a standard scale, all you're gonna get is a number. And what does that mean? Like there's so much more to it than your actual weight, and things change as you start to live a healthy lifestyle.”

I Also Invested in a Comprehensive Scale

“The other thing I did was I started to use a better scale, like one that actually gives you more information,” she says, revealing that she splurged on the Body Analyzer from Vanity Planet. “You guys, this is the best at-home scale you can get because it not only tells you your overall weight, but it breaks down your water weight, your bone density, your muscle mass,” she continues, “so you can get more information and understand as you're making change, if you're gaining fat, if you're gaining muscle, like how much water weight is in there.” She recommends using it once a month.

RELATED: Lose 30 Pounds in 3 Months Without Starving Yourself

I Stopped Comparing Myself to Others

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“The third thing I stopped doing, and this one is tricky, I stopped scrolling so much,” she says. “I literally used to get trapped on Facebook and Instagram when it first started coming around and just scrolling and scrolling and looking at people and comparing myself and scrolling through magazines.”

It Was “So Unhealthy”

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“We're constantly bombarded by images of people that we think we're supposed to look like. I compared myself to my friends. I compared myself to other women I saw in real life and on TV, and on the internet everywhere. And it's so unhealthy. Like it was probably one of the most emotionally draining things that I was doing for myself,” she explains. It “was really causing me to get back into these depressed moods that wouldn't allow me to have the motivation to keep going because I'd be like, ‘I can never get there. I'm never gonna look like that.’ But the thing is, you're not supposed to look like that,” she points out. “You're supposed to look like you like the healthiest version of you that you can possibly be.”

If I Scroll and Think Negatively, I Stop and Say Something Positive

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“What I started doing is I gave myself a little bit of a rule. I would say I could scroll all day long, but the second that my brain started either thinking negatively about someone I was looking at or thinking negatively about myself, I had to stop, and I had to say something positive. And I think that's good because depending on your mood, it can really dictate and impact how you feel and how you perceive information and like how you see things,” she points out. “So just flip the script, be positive, and you'll feel so much better.”

RELATED: What Happens to Your Body When You Stop Eating Processed Meats

I Stopped Netflix Binging

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“The fourth thing I stopped doing was binging so much on Netflix. And this one's hard 'cause I really love shows and movies. I just always have. But it's so easy to get sucked into like the Netflix or whatever, TV, YouTube, vortex when you're like off work, and you're tired, and you just wanna sit on the couch, and you then go into like watching land and then you don't get your workouts in, or you're like more likely to snack mindlessly, right?”

Instead, I Did Productive Things

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“So I stopped binging, but sort of, I just flipped it. So I was like, okay, well, I'm not gonna just like sit here for three hours and watch a bunch of TV 'cause now I'm not being productive. I'm getting more tired and not wanting to go do things even more,” she says.

My Rule Is, I Can Watch My Shows While Doing Cardio

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“So now my rule is I either have to be on the treadmill doing cardio to watch my Netflix shows, or I have to have already worked out,” she explains. “So if it didn't already work out, then I'm not gonna watch it. Or if I really, really wanna watch it, then I like to go to the gym and go on the treadmill.”

I Gave Up Diets

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And the final but most important sacrifice she made? “You gotta give up diets,” she says. “So we all have a diet, but you need to stop being on diets. The difference is that a healthy diet is just like how you fuel your body and nourish yourself every single day, right? Your diet is your nutrition, how you're feeding yourself.” She says that she tried every diet under the sun, “and I ended up sick after most of 'em. If I ever lost weight on them, I gained it all right back, which is like fluctuating up and down, jacked up my metabolism.”

RELATED:Irresistible Smoothie Recipes to Kickstart Your Weight Loss Journey in 30 Days

I Added Healthier Things Instead of Being Overly Restrictive

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“You have to find something that works in your life that you can maintain long term all the time,” she continues. “So I focused on adding healthier things into my diet all the time. Instead of cutting stuff out and restricting, I would add things in, add more veggies, add more water, like add more of the good stuff so you have less room for the bad stuff. And then I would start eliminating certain things where I'm like, okay, well, I know these really, really bad processed carbohydrates aren't good for my body. And so, what can I swap those for? That's a healthier option without giving up carbs because we need them.”

💪🔥Body Booster: Start with just 10 minutes of exercise each day. Keeping it short and simple makes it easier to stay consistent over time.

Nutrition & Diet

How I Lost 44 Pounds in Over 3 Months by Making These 10 Changes

talia-fawaz-4
Talia Fawaz/YouTube
Leah Groth
By Leah GrothJun 06, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

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

I Focused on Changing My Diet

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

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

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

I Implemented Volume Eating

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

I Amped Up My Protein Intake

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

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

I Practiced Self-Discipline

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

I Maintained a Positive Mindset

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

I Had a Balanced Approach

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

I Exercised

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

RELATED: 17 Ways Your Body Reacts When You Quit Ozempic

I Made It a Lifestyle Change

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

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

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

Fitness & Workouts

Trainer Dropped 45 Pounds After Stopping These 5 Daily Self-Talk Habits

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Leah Groth
By Leah GrothOct 27, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you struggling to lose weight? It could be because you are saying the wrong things to yourself. Hannah White is a personal trainer and online coach who uses her personal experience of losing weight to help others achieve their diet and fitness goals. In a recent post, she revealed a lot of the mistakes she made and things she said to herself that prevented her from losing weight. “The five things limiting beliefs and ‘excuses’ were some of the MAIN things holding me back from achieving my fitness goals in my 30s,” she writes.

She Stopped Saying She Was Too Old to Lift Weights

The first things she quit saying? “I’m too old to start lifting weights,” she reveals. “Age is just a number, and if you’re still able to move your body, then there are ALWAYS things you can do! “If you can sit down & stand up from a chair 🪑 You can ‘Squat.’ If you can pick up shopping bags off the floor 🛍️ You can ‘Deadlift.’ Start small & build from there. You’ll be surprised at what you’re able to achieve with consistency.”

She Stopped Blaming It On Her Metabolism

The second thing she stopped saying: “I have a slow metabolism & can’t lose belly fat,” she reveals. “If you have a diagnosed medical condition, then you should absolutely seek help from your doctor! But for everybody else… your activity level & diet are the main factors that impact your ability to lose belly fat.”

She Stopped Blaming It On Being Premenopausal

Next, she stopped making an excuse that “I’m perimenopausal now, which is making it hard to lose weight,” she says. “True. But it is not the actual hormones that affect your metabolism. Hormones massively affect how we feel, yes! And how we feel affects our daily actions and habits.”

RELATED: This Nurse Lost 15 Pounds at 40 After Fixing These 7 Common Mistakes

These Things Helped

She recommends doing these things to help:

  • Improving the quality of your sleep
  • Managing stress
  • Reducing alcohol & caffeine
  • Focusing on fuelling your body correctly
  • Daily walks and regular weight training.

She Stopped Blaming It On Genetics

“It’s my genetics” is another excuse she stopped making. “Genetics play a role. Let’s face it. We’re not all created the same. Some people inherit a higher basal metabolic rate (BMR), which means they burn more calories when they are at rest. And some people are more ‘naturally’ athletic. However, lifestyle choices & actions also affect your BMR & what your body is capable of!”

She Stopped Saying She Didn’t Have Times

The last thing she stopped saying? “I don’t have time to exercise & eat healthy,” she reveals. “You don’t need to be perfect to make progress with your fat loss & fitness goals. “Doing small things consistently will make a MASSIVE difference, especially if you’re starting from scratch.”

RELATED: This Nutritionist Lost 50 Pounds in 3 Months With These 4 Non-Negotiable Habits

Here Are Some Tips

She offers the following tips to help with weight loss. “Things like going for a 10min daily walk, eating more protein, adding a portion of fruit or veg to each meal, drinking a glass of water every hour or so, etc.,” she recommends.

She Stopped Exercising to Lose Weight

In another post, she reveals three mistakes she stopped making to lose fat in her 40s. “I stopped seeing exercise as a way to burn calories and started training to get stronger instead,” she says. “This really helped to shape and tone my physique, as getting stronger meant that I built muscle and lost fat in all the right places. Plus, the extra muscle I built burns more calories at rest, so I found I was able to eat more food and still lose weight.”

She Stopped Trying to Eat Less Food

“I stopped just trying to eat less food and started tracking my macros and eating the right quantities of nutrients for me and my goals,” she continues. “This gave me more energy for my workouts and got rid of my sugar cravings for good. “It also allowed me to still eat all the foods I enjoyed without feeling guilty as I knew I was eating what I should be.”

RELATED: Nutritionist Reveals the 3 Morning Habits That Helped Her Clients Burn Fat Without Dieting

She Stopped Drinking Alcohol

“I stopped drinking alcohol,” she says. “This one speaks for itself. Better sleep. More energy. Less anxiety and mood swings. More focus on my goals. Also, it’s not just the empty calories in alcohol that affect your weight loss efforts. Alcohol halts your body’s ability to burn fat and build muscle. So it’s definitely something to reduce or eliminate completely if you want the best results.” And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

3 Reasons Why You Are Bulky Instead of Toned

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​Unrealistic Expectations
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Leah Suzanne
By Leah SuzanneMar 28, 2025
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✓Evidence-Based

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

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

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

Have you been dieting and spending time in the gym, but are starting to feel bulk? You might be making a common mistake. Sarah Bouchard is a Nutrition Coach & Educator who helps women over 35 “ditch diet confusion & simplify nutrition” for “Sustainable fat loss + healthy body composition,” she explains in her Instagram bio. In a new Instagram post, she breaks down the reason why you might not be achieving the toned look you desire.

“I hate to break it to you, but…What makes a woman appear ‘bulky’ 99% of the time is 🥁… consuming more calories than her body needs. The women you see in their late 30s and beyond who look ‘toned’? They prioritize protein like it’s their job and aren’t afraid of lifting heavy.

According to Sarah, achieving a “toned” look means having: “A moderate to low amount of body fat” and “A healthy amount of muscle tissue.” And “muscle isn’t built by accident,” she says, noting that it requires “Consistent strength training” and “Adequate protein intake.”

“In my experience assessing clients’ food logs, I’ve noticed patterns that inadvertently lead to an undesired ‘bulky’ appearance,” she continues. The first one? “Fearing carbs but loading up on ‘healthy fats’,” she says. “There are only two other macronutrients besides protein: carbs & fats. Women who fear carbs often end up in a caloric surplus from fats (think nuts, flaxseeds, almond flour, coconut oil).”

Neglecting Satiety

Next is neglecting satiety. “Trying to eat as little as possible is not a winning strategy for that ‘toned’ physique, as it will inevitably result in overconsumption of calories. Want to feel more full without being in a calorie surplus? Lean protein & fiber-rich foods are key,” she says.

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

Misunderstanding Protein Density & Quality

The third reason is the misunderstanding of protein density and quality. “Not all protein sources are created equal,” she writes.

Don’t Undereat

She offers solutions to optimize calorie and protein intake, starting with undereating. “Stop trying to eat as little as possible: Focus on foods that help you feel more full and build muscle!” she writes.

Balance Macronutrients

Next, make sure to balance macronutrients. “Ensure each meal contains a balance of protein, healthy fats, and complex carbohydrates to promote satiety and muscle maintenance,” she writes.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Prioritize Protein

Prioritize protein. “Aim for a minimum protein intake between 0.8–1 grams per lb of body weight daily to support muscle synthesis and maintenance,” she says.

Distribute Protein Intake

Make sure you are distributing protein intake as well. “Spread protein consumption evenly across meals to maximize muscle protein synthesis & satiety throughout the day,” she suggests.

Balance Nutrition with Exercise

Don’t forget about movement. “Remember, achieving a toned physique is about creating a sustainable balance between nutrition and exercise,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

3 Non-Negotiable Morning Stretches

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3 Simple Stretches Made This Coach More Flexible in 2 Weeks
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Christopher Roback
By Christopher RobackMar 28, 2025
Christopher Roback
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Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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We've all experienced those mornings – waking up feeling stiff, tired, and perhaps a bit cranky. As yoga expert Liv explains, "When we wake up in the mornings, our bodies can feel quite stiff, a little lethargic, and often a little cranky too." Adding simple stretches to your morning routine can dramatically change how you feel both physically and mentally.

Meet the expert

Liv is dedicated to helping people become strong and flexible through mobility-based strength training and yoga. She's the creator of The Yoga Rebel Method, which uniquely combines strength training with yoga principles. With over 500K YouTube subscribers, Liv has guided countless people toward better mobility and flexibility. Try these three essential stretches she recommends and experience the difference they can make to your entire day.

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

The science behind morning stretches

Why are these particular stretches so effective? According to Liv, it's about more than just loosening tight muscles. "Our bodies have natural instincts for survival, which lead us to want to protect our vital organs like our lungs, like our heart. It's why we often sleep curled up in a small ball." These targeted stretches help counteract this protective position and trigger your body's natural energy systems.

The morning energy boost

These stretches work on a biological level to increase alertness. "When we expose these vital organs in something like a chest and abdominal stretch, our body senses a slight increase in vulnerability and this activates our nervous system," Liv explains in her post. This gentle activation provides "a natural energy boost and a sense of alertness through increased production of adrenaline." It's a clever way to harness your body's built-in energy systems.

Stretch 1: Camel Pose Sweeps

Yoga,Instructor,camel, pose Ustrasana, asana,

This dynamic stretch specifically targets your hip flexors, abdominals, chest, and shoulders – all areas that typically tighten overnight. To perform it, Liv instructs: "Come to sit onto your heels, toes tucked under, and take your knees a little wider than your hips. From here, take one hand to your heel and then sweep the other arm up towards the sky as you lift your hips off of your heels."

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Perfecting the Camel Pose Sweep

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The key to making this stretch effective is in the details. Liv advises, "Tuck your tailbone under and squeeze your bum as you rise. Press the chest up towards the sky and turn your gaze slightly off towards one side." Then return to center and repeat on the other side. "Spend around 30 seconds moving from side to side," she recommends, emphasizing that this is a dynamic stretch to be performed with control and awareness.

Stretch 2: Alternating Lunges and Hamstring Stretches

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This second essential stretch addresses the notoriously tight morning hamstrings while maintaining the chest-opening benefits of the first stretch. "Bring yourself into a low lunge position with the back knee on the floor and the toes tucked," Liv explains. The proper form is crucial here for your safety and effectiveness.

Lunge to Hamstring Technique

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Liv emphasizes a specific technique for this movement: "Keeping the tailbone softly tucked under in the lunge is really important to look after your lower back and to actually be able to stretch your hip muscles, so don't forget this point." From the lunge position, "Use a nice big breath in as you lift the chest and let your arms open up like goalposts, pressing the pelvis forwards and down as you do."

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

The Hamstring Stretch Transition

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Completing this stretch sequence requires a smooth transition. "From there, shift your hips back to sit onto your back heel, straightening out the front leg," Liv instructs. She notes that "How upright you remain with your torso will depend on how flexible your hamstrings are." Alternate between the lunge and hamstring stretch about eight times before switching sides.

Stretch 3: Seated Twist with Arm Reaches

seated twist with bent kneesShutterstock

The final essential stretch in Liv's morning routine adds side body opening to complete your morning energy boost. "Come to sit onto the floor with one leg straight out in front of you and the other bent, foot towards your inner thigh," Liv explains. This position creates the foundation for an effective twist and side stretch combination.

The Twist and Lift

woman engages in a side stretch while seated on a yoga mat during an outdoor exercise session. This image reflects the balance between strength and flexibility in modern fitness practices.

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From the seated position, "twist the body off towards the side of your bent leg and place a hand behind you onto the floor," says Liv. Then, "As you take a nice deep breath in, lift your hips off of the floor as you circle the arm up and overhead." This movement creates a powerful opening through the side body while engaging your core.

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

Flowing with Your Breath

The rhythm of breath is crucial to making this stretch effective. "Similarly to before, think of slightly tucking the tailbone under, engaging your bum muscles and pressing that chest towards the sky," Liv advises. Then, "use a breath out to sit your bum back to the floor." She emphasizes that "Following your breath will make these movements a little easier."

The Importance of Consistency

Liv concludes with an important reminder about flexibility training: "When it comes to improving your flexibility, little and often is a far more effective approach than sporadic longer sessions every now and again." These three non-negotiable stretches provide maximum benefit in minimum time – perfect for establishing a sustainable morning routine that transforms how you start each day.

Your Morning Transformation

By incorporating these three expert-recommended stretches into your morning routine, you'll notice both immediate and long-term benefits. You'll start your day with increased energy, better mobility, and a clearer mind. As Liv explains, stretching also gives "your body a dose of endorphins, the happiness hormone, to set you off with a positive start." Begin tomorrow with these stretches and feel the difference for yourself. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

This Workout Has Sarah Michelle Gellar Looking Fitter at 47 Than 27

SANTA MONICA, USA. February 07, 2025: Sarah Michelle Gellar at the Critics Choice Awards 2025.
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Leah Suzanne
By Leah SuzanneMar 28, 2025
Leah Suzanne
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Sarah Michelle Gellar is living, breathing proof that 40s are the new 20s. The Buffy the Vampire Slayer star looks fitter at 47 than she did at 27, showing off her flat abs and toned body in Alo exercise sets all over Instagram. Her new trainer might have something to do with her body glow-up. The actress recently started working out with Coach Brach Gould, who also trains Harry Styles and Christina Milian. Here are the exercises she is doing and some other details about her approach to diet and exercise

What Her Trainer Says

Gould recently shared a video of their workout routine on Instagram. “I’ve been working with Sarah for over 6 months now and all I can say is how impressive her progress has been! She’s become stronger, fitter and more mobile by us just sticking to a programme and working on fundamentals. No fancy stuff, just consistent exercises with hard work! So proud of you!!!” he captioned it.

RELATED:20 Superfoods for People Over 50

These Are the Exercises She Does

In the clip, the two train at the Alo studio in Los Angeles, doing a variety of exercises:

  • Half Kneeling High Cable Pulls
  • Single Arm Kettlebell Farmers Walks with High Knee
  • Single Arm Dumbbell Lunges
  • Stability Ball Planks
  • Plate Weighed Side Steps
  • Side-to-side Medicine Ball Slams
  • Assault bike cardio.

She Has Workout Buddies

In another Instagram video, Gellar reveals that she is a fan of the workout buddy system. “It’s true what they say… girlfriends and exercise are good for your mental health. Just missing @madelyncline … and @jennkaytin …. and @samlansky …. and @realfreddieprinze,” she captioned the clip, also taken at the Alo gym.

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

She Fuels Up on Green Juice Prior to Working Out

Gellar is a fan of fresh green juice. "I go every weekend to the farmers market and I get fresh kale, spinach, celery, and lettuces and I blend it all together," she told Who What Wear. "That's my favorite thing before I work out.”

Outdoor Activities

When she isn’t int he gym, she stays active outdoors. "I chase two children around which is the best recipe to stay active as they're so active," she told Body+Soul. "I'm very fortunate that I live in a climate that's beautiful year around and I try to take advantage of being outside, whether it's hiking or going to the beach and swimming and surfing. I prefer all those great outdoor activities than indoor activities – although I do love yoga. If we do yoga on the beach then I'm really happy." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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