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

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.

FACT CHECKED BY Christopher Roback
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FACT CHECKED BY Christopher Roback

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

Smiling woman reading label on food package while buying groceries from refrigerated section in supermarket.Shutterstock

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.

More For You

Adelina Jordan lina fit
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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.

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

Check your body shape with white weight scales, top view.Shutterstock

“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

Female leg is stepping on white scales at homeShutterstock

“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

Young happy beautiful woman looking in the mirror satisfied with the results of her training.Shutterstock

“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.

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.

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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.

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Liz Hilliard
FACT CHECKED BY Christopher Roback
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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

After 50, your body changes bigtime—and what you have to do to stay fit changes too. For me, in my early 50s during the onset of menopause, I was a certified Pilates trainer, and I was already doing my traditional Pilates workout daily—and yet I noticed an increase in belly fat and a decrease in overall strength in my body. What gives? I thought.


As an experiment, I hired a personal trainer to break this plateau and specifically asked him to try to bulk me up by using heavy weights. I was using myself as a guinea pig for my new concept of using heavier resistance paired with my Pilates training. I specifically needed to see how much weight it would take to bulk up my body. While every woman is different, most of us don’t have the amount of testosterone it takes to build large muscle mass. In my case, the very first thing I noticed using heavy weights was an immediate shrinking of my waist.

I had been teaching Pilates for several years which is 100% core centric but as soon as I picked up more resistance and incorporated it into my Pilates exercises, I not only saw my waist shrink but my arms and legs sculpt, my abs flatten, and my back cut.

At the same time, my daughter was getting married and wanted to see better results from what she was doing. I started combining the weight work with the Pilates work and my own program, Hilliard Studio Method, was born. I practiced the exercises on my clients, my daughter, and me and the results were noticeable almost immediately. Numerous guests at the wedding commented on our backs and arms and the rest is history!

While creating HSM, which combines heavier resistance with dumbbells, bands, weighted balls, and gliders with core-centric Pilates exercises, I noticed a significant decrease in belly fat and an overall strengthening and sculpting of my body all while in the throes of menopause. The other key change I made was adding more lean protein into my diet. Read on to see how you can incorporate these learnings into your life and get your best body after 50.

Eat Real Food

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Diet is an imperative part of the journey! What we eat is extremely important for overall health and longevity, and my motto is to eat real food and aim to consume one gram of protein per body weight to shed weight and see the results of your workout. Start the day with protein in your smoothie, enjoy eggs or egg whites with vegetables, add nuts and lean proteins to your salads, and combine complex whole carbohydrates like quinoa with your vegetables and lean protein for dinner. I eat whole fruits and avoid processed foods and sugars. I view food as fuel and try to remember that food is either medicine or poison for our bodies.

Me, I enjoy the Hilliard Studio Method Signature Smoothie. By starting my day with 27g of protein, I set myself up for success, fuel my body for my workout, stay satiated longer, and help my muscles repair and grow. I try to eat about 1 gram of protein for each pound of weight I carry. Since I weigh around 135 lbs., my goal each day is get around 130 to 135 grams of protein per day.

Related: Grace Albin Just Shared This Ultimate Glute Workout

Add Resistance Training to Your Workout Routine

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There is nothing more effective for toning and sculpting your body and strengthening your bones. It is literally the fountain of youth!

At the time I was developing HSM, strength training was associated with bulking. Many women were, and still are, afraid that adding weights to their workout will immediately make them “bigger”. What I found however was that weight training and compound exercises shaped my body in a slimmer, stronger way while also increasing my metabolism and improving my overall cardiovascular and bone health.

Move Your Body

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Take a walk, walk while you’re on a phone call, and get outside as often as possible. We require natural light to keep our moods and hormones in balance. Incorporate play into your daily routine whenever possible. Stand on one leg when you’re brushing your teeth and use your non-dominant hand. This not only helps with balance but engages your core muscles which are key to a healthy back and posture while challenging new pathways in our brains.

Exercise With a Friend or Group

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Whether you’re in a group class or on a walk with your friends, working out with others helps keep you accountable and keeps it fun! You’ll reap the benefit of both physical and mental health!

Related: I Lost 100 Pounds by Fasting and You Can Too

Here's Some Motivation!

Liz_Hilliard4Liz Hilliard

It's never too late and you’re never too old to get started! I started Hilliard Studio Method in my 50s and designed it so that it's doable for everyone no matter their age or fitness level. Your body can always get stronger. For the last 20 years my workout has had an incredible benefit to my overall health. I’m not genetically lucky. In my family heart disease, obesity, hypertension, diabetes, and osteoporosis traditionally strike at an early age. At 70 my VO2 max (an indication of overall health) is that of an elite athlete. I have a BMI of 19.5, excellent bone density, and cardiovascular health all due to my workout and good nutrition.

If you’re interested in longevity, graceful aging, and staying healthy as you age all of us need a workout that combines strength training, flexibility, and cardio. I strength train at HSM at least 4 times a week for my physical, emotional, and mental health. I just turned seventy and have never been stronger!

Liz Hilliard, author, motivational speaker, podcast co-host and owner & creator of Hilliard Studio Method (HSM) – an internationally-renowned, core-centric, total-body workout described as “Pilates on steroids” where Strength Training meets Pilates – uses the mantra “Be Powerful” to empower and encourage women of all generations and fitness levels to accept themselves as they are and keep moving. She's STOTT Pilates and HSM certified.
Dr. Kristie Ennis drkristieennis
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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.

Looking for a more effective way to strengthen your core and pelvic floor? Dr. Christy Ennis, DPT, has developed a comprehensive approach that goes beyond traditional Kegel exercises. "We're gonna get deep in there to help work that six pack a little bit and to support our back all without doing kegels," says Dr. Ennis, explaining how these carefully selected movements can help build foundational strength while protecting your spine.

Set Your Foundation Right

Start by finding your optimal position. "Before we get started with the exercises, we wanna make sure we've got our center set," Dr. Ennis explains in her post. Lie on your back, either on the floor or in bed, and gently rock your pelvis until you find a comfortable position. Draw your belly button toward your spine while maintaining natural breathing.

Begin With Controlled Marches

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The sequence starts with gentle marching movements. "I'm raising just a little bit while still keeping those ab muscles engaged and not tilting that pelvis from side to side," Dr. Ennis demonstrates. This controlled movement helps activate your deep core muscles while maintaining pelvic stability.

Progress to Gentle Crunches

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With hands behind your head or crossed over your chest, perform small, controlled crunches. "I am not lifting up super duper high," Dr. Ennis emphasizes. "I'm trying to help protect that spine a little. And I'm really thinking about leading with those lower abs as I go."

Combine Core Movements

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Merge the crunch with knee lifts for increased engagement. Dr. Ennis notes, "Upper body and my legs are moving, but that core, that center is really trying to stay nice and stabilized." This combination helps integrate multiple muscle groups while maintaining core stability.

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

Target Side Core Muscles

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The oblique reach exercise adds rotational stability. Keep your gaze upward while reaching across your body, maintaining proper form throughout. "It's really important to make sure that you are focusing in on that form and how you're moving," Dr. Ennis advises.

Master the Single Leg Extension

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This movement challenges core stability while protecting your back. Dr. Ennis recommends starting slowly: "If you are just starting out and new to exercise or back after an injury, make sure you listen to your body. I would start out with two to three non-consecutive days."

Practice the Struggling Turtle

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This modified dead bug exercise coordinates opposite arm and leg movements. "Dead bugs don't move," Dr. Ennis jokes, explaining why she renamed this effective core stabilization exercise. The focus remains on maintaining central stability while moving limbs.

Bridge for Multiple Benefits

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"Research has actually shown that even without trying to activate those pelvic floor muscles or those Kegel muscles, the bridge does a great job of helping to strengthen those muscles," Dr. Ennis shares. This exercise also helps with prolapse and hip mobility.

Flow Through Cat-Cow

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On hands and knees, move through spinal flexion and extension. This yoga-inspired movement not only helps the pelvic floor but also engages the core through its full range of motion. "We're getting some nice movement through the pelvis, which helps that pelvic floor too," explains Dr. Ennis.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Challenge Yourself With Hover Work

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The final exercise involves hovering your knees while in a quadruped position. "The abs have to work really hard here," Dr. Ennis notes. This advanced movement integrates all the previous work while challenging your core stability.


Remember: These exercises are designed to work together as a complete system for core and pelvic floor strength. As Dr. Ennis emphasizes throughout, proper form and gradual progression are key to achieving optimal results. Start with 2-3 non-consecutive days per week and build up as your strength improves. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Allie Janszen alliejanszen
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Are all the conventional weight loss habits and tips not working for you? Try some unique methods one expert recommends. Allie Janszen, RN, is a hormone health and fat loss coach who lost 80 pounds naturally and helps other people do the same. In a new social media post, she reveals some of the unconventional things that helped her achieve her weight loss goals. “10 weird things I do that actually work and helped me lose 80 pounds of fat & inflammation,” she writes.

Infrared Saunas

The first thing that helps her is taking infrared saunas. She does this three times a week “to help with detox, inflammation, & brain health.

Increased Her Step Count

Next, she increased her step count to at least 8-10k steps/day. “Usually end up between 10-14,000 steps per day with help from my walking pad,” she writes.

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

Red Light Therapy

She also started doing red light therapy sessions. She says it helps to “decrease inflammation” works as a “pain reliever,” and “improves cell function.”

Lymphatic Massage and Dry Brushing

Her fourth healthy habit is lymphatics like massage and dry brushing.

“Every day before getting in the shower to help promote lymph fluid movement for enhanced detoxification,”

Supplementation

Supplementation is also key, she says. She takes supplements like creatine, collagen, and salt and electrolytes in her morning water bottle. These “help build muscle” are “great for joint health,” and aid in “cellular hydration and hormone balance.”

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

Progressive Overload Training

When it comes to her workouts she does progressive overload weight training. She aims for three to five times a week, “just depending how my body feels that week.”

Stress Reduction Techniques

Next, she practices “stress reduction techniques” like legs up the wall “to regulate my nervous system & balance cortisol levels post-workout.

Vagal Toning Techniques

A unique practice she does? Vagal toning techniques like cold rolling, she says. It also helps with “nervous system regulation, which helps balance cortisol levels.”

Sleep

“Better sleep strategies,” like getting weight to 10 hours of sleep per night, have also been a game-changer. A few of the things she does? She sprays magnesium spray on her feet before bed and avoids screens one hour before going to sleep.

Getting Outside

Her final tip? “Get outside daily — especially with the morning sun and walk after meals,” she writes. She tries to get out within two hours of sunrise “to help synch my circadian rhythm. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Monica lifestylewithmon
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Evidence-Based

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

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

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

Do you want to lose weight but aren’t exactly sure what to do? One expert who lost 10 pounds has some tips to get you started. Monica is a registered nurse and MASM CPT certified personal trainer who shares her body transformation on social media. In a few recent posts, she reveals the simple tips that helped her to achieve her fat loss goals and transform her body.

TUT Technique

The first tip is incorporating the TUT (Time under tension) technique. “Most muscle is built during the amount of time the muscle is put under tension,” she writes. “What this means is when you slow down and control your exercises more, you will get more benefits out of them. I started noticing the biggest changes in my physique when I went down in weight, and up in time under tension. The number one thing here is to make sure your form is never compromised as that is when injury is more likely to occur.”

Rest

Her second tip is to rest. “Make sure you are allowing your body the proper amount of rest it needs to recover,” she says. “Resting does not always look like skipping the gym or not being active. You can actively rest by going on long walks, attending low impact classes like some forms of yoga or pilates and many other ways. When I stopped intensely training 6-7 days a week and cut down to 4-5 with a couple active rest days, I notice a lot more changes physically.”

Follow a Consistent Workout Split

Next, she recommends following a consistent workout split. “When I started scheduling out my days and my workouts it helped me go into the gym with a plan and leave feeling like I had accomplished what I needed to,” she said. “If you have a goal, you need a clear path on how to get to it. My workout split does change depending on my goals, but currently it consists of 2 lower body days, 1-2 upper body day, 1 heavy cardio day and 2 active rest days.”

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

Clean Up Your Diet

Her fourth tip? Clean up your diet. “Avoid heavily processed foods as much as you can,” she says, noting that there is a lot of added junk in many of the foods you think are healthy. “Be aware of what you’re putting into your body. When I started eating a diet that was more dense in whole and nutritious foods, I started noticing the biggest change in my physique. My cravings also went down significantly. It’s true what they say about your diet being 70% of the battle when it comes to losing fat and getting healthy. Trust m,e it is worth it!” she says.

LISS Cardio

In another video she reveals some other tips that helped her lose weight, starting with LISS (low-intensity stead state cardio), “the most efficient method of cardio to reduce fat,” she writes. “The idea here is that you keep your heart rate in your “fat burning zone” which is about 65%-75% of your max heart rate. I would do a 45 min brisk walk everyday or a low speed on the stair stepper for example!”

Drink Water

Hydration is another one of her tips. “Drink your water! Once I started drinking enough water I felt my false hunger cues start to go away. This is because our bodies sometimes have a hard time differentiating between hunger and thirst. Keep yourself hydrated to be more in tune with when you are actually hungry,” she writes.

Take Progress Photos

Next, take progress photos. “On days you feel like quitting and like you look the same or don’t feel much different, you can look at the pictures from where you started,” she explains. “You will see all the changes that have happened gradually over time. This will prevent you from quitting and ending up back at square one all over again.”

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

Lift Weights

Her final tip? Weight training. “But do it right! Time under tension will always beat amount of weight lifted in my person opinion,” she explains. “When you focus on time under tension (slowing down your movements and controlling them) you are putting more stress on the muscle. When you lift so heavy that you can’t slow and control your movements, momentum comes more into play and you may not be getting the max benefits of an exercise. It may also cause the movement to not target the muscles you wanted and engage surround muscles to help compensate for loading too much weight.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.