Skip to content
Fitness & Workouts
✓Expert-Recommended

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

I'm a Personal Trainer: 14 Pilates Moves That Helped My 50+ Clients Lose Weight

Pilates pro Risa Sheppard reveals at-home exercises for weight loss.

Leah Groth
By Leah GrothOct 13, 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
Joyful,Woman,Enjoying,The,Freedom,Of,The,Beach,Standing,With
Shutterstock
Leah Groth
By Leah GrothOct 13, 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
Fitness & Workouts

Exercise is important no matter your age. However, as you get older – especially during your pre- and post-menopausal years – maintaining muscle mass becomes more crucial. Additionally, the exercises you did in your younger years might not be the best when you are older. Research has found that Pilates exercises help increase muscle strength, endurance, and flexibility and improve posture and balance – all important during your 50s. Experts also maintain that it is a great workout for leaning out. Risa Sheppard, Master Pilates trainer and creator of The Sheppard Method, offers 14 beginner-friendly Pilates exercises you can do at home to lose weight in your 50s.

First Exercise

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

The first exercise focuses on alignment. “Stand facing the mirror. Start at your feet and imagine magnets at your ankles, knees, and thighs. Then, lift up your waist. Make sure your shoulders are even and your hips square. Imagine your spine straight and your glutes gently squeezed like you're holding a silver dollar,” Sheppard says.

Second Exercise

,Muscular,Woman,Abs,gym,fitness,muscle,workoutShutterstock

“Imagine at the center of your body between your lower abs and above your tailbone. Within that area which we call the center, all movement will flow. Your core muscle groups are all around the center orb,” says Sheppard.

Third Exercise

Sportsman warms up, doing neck rotation exercises and listening to music in headphonesShutterstock

“Take your chin to your chest and slowly roll down one vertebrae at a time. Bend your knees, and be aware of your center. Then, slowly roll up to a standing position again, coming up one vertebra at a time. Imagine it's a string of pearls,” she says.

Fourth Exercise

Sportive slim woman outdoors in park stretch neck muscles lower head down stretching back warm up before fitness exercise workout training yoga practice girl at nature sporty female sport sit at matShutterstock

Another great neck exercise? “Take your chin to your chest and feel the stretch behind the neck,” she instructs. “Slowly rotate your neck from side to side.”

Fifth Exercise

Close up of woman back with flexing her muscles in sweat on skin after workout. Female bodybuilder with perfect bicepsShutterstock

This shoulder exercise can be done anywhere, anytime. “Lift your shoulders,” says Risa. “Then lower them.” Do this five times.

Sixth Exercise

Healthy sportswoman twist spin hands circle make circular movements with shoulders workout in park outdoors sport girl Caucasian woman athlete doing exercise training warm up fit arms sporty fitnessShutterstock

Another great shoulder exercise? “Rotate your shoulders from the front of your body to the back. Make round movements with your shoulders. Front, back, up and down,” she says.

Seventh Exercise

Young Muslim sportswoman in activewear and hijab making sit-ups on the floor of gym among sports equipmentShutterstock

Engage your abs with this exercise. “Sit on the floor with knees bent and back straight. Slowly round your back by pulling your lower stomach muscles toward your spine. Roll down one vertebra at a time until your head touches the floor,” says Sheppard.

RELATED: I'm a Nutritionist and Here are 5 Reasons Why I Prescribe 30-Minute Walks for Weight Loss

Eighth Exercise

Middle age beautiful sportwoman smiling happy. Lying down on mat practicing yoga doing bridge pose at gymShutterstock

“Make sure the spine is imprinted along the floor,” before doing this next exercise, instructs Sheppard. “Knees are bent and buttocks are held tight. Raise your arms above your head with fingers facing the ceiling. Slowly and with control lower your arms to your side, using your center as the fulcrum. slowly bring the arms back up above the head with fingers facing the ceiling. Repeat 6 times.”

Ninth Exercise

Woman wear black sport clothes lying on floor practising asana do Half Knees to Chest Pose near grunge wall beige textured background, help ease back pain, flexible body stretch for beginners conceptShutterstock

“Bring your right knee and calf into your chest then lift your left knee and calf into your chest. Gently press your knees into your chest and feel your lower back stretching and relaxing. Do 6 times,” she says.

Tenth Exercise

Slim young girl training revolved abdomen position on black mat in yoga studioShutterstock

“Take both your knees to your right side, letting the right knee touch the floor. Hold for 10 seconds. Then bring your knees into your chest again and go to the other side,” Sheppard continues.

RELATED: 7 Tricks to Flatten Your Tummy Without Surgery According to a Plastic Surgeon

Eleventh Exercise

Fit muscular man lies on back on yoga mat in living room, performing abdominal exercises with legs raised. His black cat sleeps on sofa. Home workout.Shutterstock

“Lift your legs as straight as you can. Open your legs and place your hands inside the thighs until you feel the stretch. Hold and repeat five times,” she explains.

Twelfth Exercise

Happy energetic young woman doing yoga sequence lying face down, raising feet and extended arms, backbending for spinal strength. Healthy active lifestyle, motivation, endurance and flexibilityShutterstock

For the next one, turn around with your stomach on the floor. “Place your arms at your side. Then, lift your chest and arms off the floor and feel the stretch in your upper back. Keep your pelvis pressed to the floor. Repeat five times,” says Sheppard.

Thirteenth Exercise

Sporty young girl enjoying morning yoga session in sunny green park on summer day, performing Reverse Table Top Pose, Ardha Purvottanasana, to strengthen shoulders, arms and core musclesShutterstock

To do this one, start by placing your hand on the floor and lift up so that you're in a table top position. “The hands should be directly under your shoulders and your knees directly under your hips,” she says.

RELATED: I’m a Nutritionist and Here Are 4 Fall Comfort Foods That Can Help You Lose Weight

Fourteenth Exercise

Calm of Athlete Attractive Asian woman relaxing in yoga Cat Cow Pose on the pool above the Mountain peak in front of beautiful nature views,comfortable and relax in vacationsShutterstock

Round your back from the top of the head to your tailbone. Then, straighten the back. “Gently drop your chest a little and raise your tailbone. This is called the cat-cow and is designed to improve the health of the spine and allow it to move in all directions. Repeat 5 to 8 times,” she concludes. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

sustainable weight lossworkout routinesweight loss

More For You

Fitness & Workouts

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

Liz_Hilliard3
Liz Hilliard
Liz Hilliard
By Liz HilliardJun 03, 2024
Liz Hilliard
Author, Motivational Speaker, Podcast Co-host, Founder & CEO of Hilliard Studio Method (HSM)
Liz Hilliard is an author, motivational speaker, and Founder & CEO of <a href="https://hilliardstudiomethod.com/">Hilliard Studio Method (HSM)</a>
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

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

Keto,Diet,Food,salmon,egg, avocado, dietShutterstock

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

Senior couple exercise stretching resistance band at home, health care and active seniors conceptShutterstock

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

Mature Couple On Autumn Walk With LabradorShutterstock

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

fitness, sport, training, aerobics and people concept - close up of people working out with steppers in gym from backShutterstock

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.
Fitness & Workouts

Fitness Trainer Reveals 10 Fat Burning Habits Over 50

Christine Roderick corexchristine
Copyright corexchristine/Instagram
Leah Groth
By Leah GrothJan 19, 2025
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:

Are you letting your age be an excuse for not getting into shape? One 57-year-old expert who looks half her age has some recommendations to help you burn fat and achieve your best body. Christine Roderick is an “age positive” fitness trainer who helps “women over 40 transform their body, mind & spirits.” In a new social media post, she shows off her flat abs and reveals all her healthy daily habits that help her achieve her fantastic figure. “What I do for maximum fat burning at 57,” she writes. “Use this template for a week, 2 weeks or a month to get results,” she adds, sharing “what a typical day looks like” in her life.

Intermittent Fasting

Her first habit is intermittent fasting. “Fast 12-13 hours,” she recommends. Intermittent fasting prolongs “the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Hydration

Christine wakes up at 6:15 a.m. The first thing she does is hydrate. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Coffee

Christina drinks a “loaded” coffee latte at 7:00 a.m. She adds @cymbiotika nootropic creamer and one scoop of collagen. According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

Protein Before Workout

At 8:00 a.m., she hits the gym for a challenging strength training workout “with about 15 grams of protein as fuel & water with. @kion aminos,” she reveals. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Here Is What She Eats in a Day

For breakfast, Christine consumes 30 to 49 grams of protein, healthy fats, and carbs. She might eat eggs, lean meat, avocado, and whole grain toast or have a protein shake with prebiotic powder. Lunch is her largest meal of the day, “lean protein, bit more complex crabs & veggies ( i.e. salmon, leafy green salad & brown rice )” she writes. At 3 she will have a snack, 20 grams of protein in the form of cottage cheese, Greek yogurt, or hummus with veggies or seed cracker. Dinner might be lean meat, grilled veggies, and salad. “I tend to skip a lot of carbs at night but if I do do it it’s usually quinoa or a whole grain,” she says. For dessert, she will have “chocolate something!” she says. In total she aims for 120 grams of protein.

Stretching or Yoga

She also does stretch or yoga in the afternoon “to work on mobility & flexibility,” she says. “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

Walking

Christine gets her steps in. She explains that she is “trying to incorporate the 15-20 minute walk after dinner at a 50% so far lol but really want this in my life,” she writes. Going for a daily walk can be a game changer, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day reduced the risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

Tea Before Bed

She also avoids eating 2 to 3 hours before bed, “just a habit I made myself get consistent with,” she says. “I drink tea or sugar free cacao if I need something.” Numerous studies have shown that various teas may boost your immune system, fight inflammation, and even ward off cancer and heart disease.

Supplements

Christine takes supplements throughout the day:

Morning supplements: @fatty15, @seed probiotics @joiwomenswellness NAD, glutathione, C & methylated vitamin B 12

Afternoon supplements: @modere_us collagen & Trim ( Cla) @cymbiotika D3K2 @udeawellness the hair pill & omega 3 supplement

Evening supplements: Magnesium threonate & citrate for calm & progesterone

Sleep

Lastly, she prioritizes sleep. “In bed by 10 hopefully!!!!” she writes. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. 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 Lost 60 Pounds With Help From Yoga and These Other Workouts

Shawndra_Sublett2
Shawndra Sublett
Leah Groth
By Leah GrothJun 23, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Shawndra Sublett, Lead Teacher, YogaSix DTC, is a yoga instructor on a mission: To help other people become the best version of themselves while reaping the mental and physical health benefits of yoga. She herself lost a whopping 60 pounds by combining yoga with other workouts. “For me, the hardest part of my fitness routine is keeping it a priority. It is easy to make excuses, to get too busy, or to not have the energy to keep up with it,” she tells The Body Network. One of her main tools? She keeps her goals “small and achievable” and doesn’t beat herself up if she misses a workout. “Find a way to implement workouts with friends, try new activities that involve movement, get out of your comfort zone and make it an activity that's enjoyable instead of something to check off your list,” she says. Here are some of the workouts that helped her achieve her weight loss goals.

She Has a “Hybrid Workout Routine”

Shawndra_Sublett3Shawndra Sublett

Shawndra doesn’t rely on a single workout to keep her mentally and physically fit. “I have come to love a hybrid exercise routine! I think that variety in your fitness is key to success,” she tells us.

Related: #1 Way to Flatten Your Stomach for Women, According to a Pelvic Floor Expert

Strength and Weight Training

,Dumbbells,,,Rack,hym,weights, fitness, exerciseShutterstock

“Outside of my daily routine, I have found tremendous benefit from implementing a weight lifting routine three times a week,” she says. “This helps keep up my overall strength and has supported my day to day functionality overall.” Her exercises included shoulder presses, to “build overall shoulder size and development,” side lateral raises to make her waistline smaller, body weight squats, and “effective” move that “can be done anywhere and work the entire body and so many variations,” and planks, which also “can be done anywhere, target the entire body, strengthens the core” and can be done in “so many variations.”

Hot or Power Yoga

Shawndra_SublettShawndra Sublett

She also takes a hot or power yoga class “to jumpstart my day, regulate my mood, set my mind up, and increase my overall heart health,” says Shawndra.

Walks

Woman walking cross country and trail in autumn forestShutterstock

Shawndra also gets her steps in. “It is a critical component for me to get outside and walk my dog a couple miles at lunch daily. This helps break the day, allows time for fresh air and sunshine and is a mood boost mid-day,” she says.

Deep Stretch

Silhouette of a fitness woman profile stretching at sunrise with the sun in the backgroundShutterstock

Shawndra makes sure to stretch. “To counter the energy, I implement a deep stretch routine (often times with red-light therapy) to slow down, recenter myself, and release any mental and physical stress I've accumulated throughout the day,” she says.

Related: Brittany Lupton Shows Off Abs in “Full Body Burn” Workout Video

Adding New Fitness Activities a Few Times a Month

Shawndra-Sublett4Shawndra Sublett

In addition to these exercises, Shawndra “loves” implementing a new fitness activity two to three per month, “hiking, paddle boarding, rock climbing, you name it, I'm there,” she says. “As an adventure seeker myself, I find so much joy in learning new things and pushing my limits. Exercise is a gift! I've cultivated a life around fitness, mobility, and movement. Keep it fun!”

💪🔥Body Booster: In addition to your gym workouts and other regular exercise routines, try incorporating a few new calorie blasting activities into your routine to keep things fresh and exciting.

Shawndra is passionate about bringing her offerings to the community and stands as a reminder that ANYONE can achieve their goals with the right support system. Mention this article and join her for a FREE class as her guest at YogaSix DTC.

Fitness & Workouts

6 Fat-Burning and Muscle-Toning Bodyweight Combos From Trainer Grace Albin

Strength in teamwork. Two young attractive female athletes exercise on the beach doing squats with a sunrise and ocean in the background. The focus is soft and dreamy.
Shutterstock
Leah Groth
By Leah GrothApr 17, 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 do a full body workout with just six exercises? Grace Albin is a fitness expert and influencer who shares diet and exercise tips and tricks with her hundreds of thousands of followers. In a new post, she reveals some combo moves that work multiple muscles at once.”Six fun, #bodyweight combos for fat-burning and muscle-toning,” she captioned the post. Here are the exercises – as well as a few other of her go-to fitness and diet tips.

Here Is the Workout

Grace_Albin_fitstylegrace1fitstylegrace/Instagram

“Do each combo 10-20 times, then move to the next combo. Rest one minute at the end of the round. 2-4 rounds total,” Grace instructs.

  • jump squat into triple-pulse squat.
  • twist squat with knee lift.
  • triple-pulse lunge into kick.
  • cross cross squat.
  • reverse lunge into plank.
  • floor tap lunge into knee lift.

Do Pilates and Strength Training

A young woman in sportswear does Pilates on a reformer, lifting her leg up.Side view.Pilates, a pilates reformer class.Healthy Lifestyle Concept.High quality photoShutterstock

Grace encourages “a fusion of Pilates technique with traditional fitness,” she told Naluda. “So we use dumbbells and resistance bands and do squats and curls. But always with the underlying philosophy of posture strength, elegant movement, and muscle lengthening.”

Why is Pilates a good workout? According to the Mayo Clinic there are lots of benefits to the workout, as it “strengthens the body's inner core while increasing its flexibility resulting in improved overall health.”

It can also promote longer, leaner muscles, injury prevention, relief from stress and back pain, enhanced athletic performance, and heightened mind-body awareness. And, the Mayo Clinic explains that strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

Stick to Workouts You Love

Grace_Albin1fitstylegrace/Instagram

What is the absolute best workout, according to Grace? One you will actually do. She recommends trying “a lot of different formats and you’ll find the one you love enough to stay motivated and keep going,” she told Naluda. “It might be something social and structured (and free) — like a running community training for a 10k that has each weekly jog planned out to the exact mile and meets at the same time every week. Or something flexible like joining a fancy studio that offers different modalities and allows you to toggle between yoga and boot camp. Keep experimenting and you’ll hit upon the fitness routine that matches your vibe and gets you coming back.”

RELATED:5 Exercises for Wrinkle Reduction

Snack on Protein and Fiber

Marinated,Grilled,Healthy,Chicken,Breasts,Cooked,On,A,Summer,BbqShutterstock

Grace snacks but keeps it healthy. “There are several bags of frozen edamame in my freezer at all times. It’s incredibly high in both protein and fiber. It’s quick and easy to fry or bake with a splash of olive oil, salt and pepper. You can also change the taste of it with any type of marinade or seasoning mix, so it never gets old,” she told Naluda.

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

Get Your Steps In

Grace_Albin2fitstylegrace/Instagram

Grace also recommends getting your steps in. How many should you aim for if you want to lose weight? According to a 2018 study published in the journal Obesity,walking 10,000 steps a day was linked to weight loss and weight management.

💪🔥Body Booster: If you don’t have a lot of time to work out, try doing combo moves to work multiple muscle groups at once.

Fitness & Workouts

I’m 70 but Look 40 Thanks to These 7 At-Home Exercises

Liz_Hilliard19
Copyright Liz Hilliard
Leah Groth
By Leah GrothOct 21, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Starting to exercise when you are older can seem overwhelming. However, it doesn’t have to be. In fact, a few simple exercises can help you achieve your dream body, according to one fitness expert. Liz Hilliard, 70, looks half her age and seems to know the secret to longevity. The pilates instructor, who trains out of her studio, Hilliard Studio Method, recently spoke to Body Network and revealed her top 7 exercises for staying in shape – and you can do all of them at home.

Plank

Liz HilliardLiz Hilliard

Her first exercise is the plank. “It can be done on the forearms or with straight arms and either supported on the knees or with straight legs,” she says. What are the benefits? “Strong Core for strength of the spine and flattened abdominals,” she says.

Push Ups

Hilliard Studio Method | ALL IN HAUSCopyright Liz Hilliard

Her second exercise is an old-school push-up. “Can be achieved with legs straight or knees on the floor,” she says. Never done a push-up? “Begin by leaning against a wall at an angle with your hands slightly wider than your chest. Bend your elbows, taking your chest to elbow level to protect your shoulders while simultaneously strengthening them. A pushup is simply a moving plank that engages your core muscles and strengthens your upper body and back as well.”

RELATED: 5 Signs Your Weight Gain Is Hormonal and How to Fix It

Bicep Curls with Squats

Liz Hilliard-The bicep curl with squatsCopyright Liz Hilliard

Next up, bicep curls with squats “using either light hand weights or resistance bands,” she says.

“Stand with your core engaged, then bend your knees while pushing your seat back as if to sit in a chair, simultaneously bending at the elbows and adding a bicep curl.”

Rows

Liz-Hilliard-RowCopyright Liz Hilliard

Another beneficial exercise is rowing with either hand weights or resistance bands. “Stand with your core connected, hinging your body at the waist forward with weights or resistance bands in hand, then rowing from straight arms low to high by bending your elbows close to your side waist, feeling the back muscles engage and strengthen,” she says.

Note: when using resistance bands, stand evenly on top of them, holding the ends in your hand where you can control the amount of resistance.

Tricep Dips

Liz Hilliard-tricep dipsCopyright Liz Hilliard

Next, triceps dips “utilizing gravity as your mode of resistance,” she says. “Sit on the floor with your hands facing forward just behind you, engage your core to lift your bottom off the floor, then simply bend and extend elbows 8 to 12 times to strengthen and sculpt your triceps (back of your arms.” You can also sit on a chair, shifting forward until your seat is suspended in the air with knees bent and feet flat on the floor, then bend and straighten elbows 8 to 12 times.

Quadriceps

Liz Hilliard-quadsCopyright Liz Hilliard

Quadriceps are also great. “Stand with heels together, toes apart at a 45-degree angle. Bend knees, traveling hips straight down toward the heels, keeping your knees in line with toes, never sinking below knee level or to a point where you feel stress on the knee joints,” she says. “Slowly travel down and back up 8 to 12 repetitions.” She notes that this is best done with one hand against a wall until you build the core and leg strength to do without support.

RELATED: I Lost 30 Pounds in 5 Months After Making This 1 Simple Change

Hamstrings Utilizing Hip Lifts

Liz Hilliard-HamstringsCopyright Liz Hilliard

Her last exercise is hamstrings utilizing hip lifts. “Lie flat on the floor with knees bent and feet under your knees. Engage your core with a slight pelvic tilt to lift your hips off the ground. Keep your head and shoulders on the ground lower, and lift your hips 8 to 12 times. Then, hold at the top and do 8 to 12 gentle tucks of the hips to fully engage the back of the legs and buttocks. To advance this hamstring exercise, lift one leg in the air while keeping your hips level so you can focus on one leg at a time,” she says.

She Also Does Pilates

Liz HilliardLiz Hilliard

Pilates is Hilliard’s main form of fitness, which she discovered when she was 48 “and immediately felt incredibly challenged. I even had fun, which led me to become certified in Pilates,” she says. In 2002, she opened her first personal Pilates training studio. “It was a successful business, and my clients were seeing real results. However, at age 51, while going through menopause, I noticed despite my Pilates workout, my belly fat was increasing, and my overall strength was decreasing as well, aka flabby arms and sagging bottom.

She Fused Pilates and Strength Training

Liz HilliardLiz Hilliard

She has found that when combined with strength training, it makes the perfect workout. “Inspired by my daughter, who was getting married and sculpting up for her wedding, I began researching heavy resistance training and hired my own personal trainer to try to sculpt my 51-year-old, menopausal body. We implemented heavy weight training, and I was determined to debunk the ‘bulking’ myth that most women feel about weightlifting,” she added.

RELATED: 4 Simple Ways I Toned My Body Without Shedding a Single Pound

You Can Take Classes at Her Studio

Liz HilliardLiz Hilliard

“The short story is that adding heavier resistance training to my core-centric Pilates workout began to sculpt my body in ways I hadn’t seen before using only traditional Pilates. That’s when I devised my Method. By incorporating heavy resistance with the core-centric exercises of Pilates, the Hilliard Studio Method was born,” she says. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Nutrition & Diet

Coach Lost 28 Pounds in 4 Months: 4 Mistakes

Luisana Carrero luisana nutritioncoach
Copyright luisana_nutritioncoach/Instagram
Leah Groth
By Leah GrothMar 14, 2025
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:
✓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 sure which habits are hurting or helping you? One expert has some suggestions. Luisana Carrero is a nutrition coach and social media influencer who knows how to lose weight and keep it off from personal experience. In a new social media post, she opens up about her journey. “4 mistakes I had to stop making before I could finally lose 28 pounds in 4 months,” she writes. “I used to think something was wrong with me, blaming my hormones and lack of willpower…Until I realized I was making these mistakes.”

Mistake: Eating Clean But Not Paying Attention to Calories

Her first mistake? “Eating clean without paying attention to the amount of calories I was consuming,” she says. “I thought eating clean meant I’d automatically lose weight 😅, but I didn’t realize that even healthy foods can lead to weight gain if you’re eating too much.”

Fix: She Used a Macro Calculator

How did she correct this mistake? “Instead, I started measuring my portions to ensure I was actually in a calorie deficit,” she writes. She recommends using a macro calculator.

Mistake: Rewarding Herself with Cheat Meals

Another mistake she made? Rewarding herselff with “cheat meals,” she says. “I’d be ‘good’ all week, then go overboard on cheat meals, turning one meal into an entire weekend of indulgence.

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

Fix: Eating Mostly Healthy But Including Food She Loves

What does she do instead? “I incorporated a healthy balance of the foods I love into my daily diet (10-20% of my total calories). This made dieting less stressful and helped me stay consistent long enough,” she reveals.

Mistake: Neglecting Daily Movement

Another mistake she made? “Neglecting daily movement,” she writes. “I used to sit all day and assumed my 1-hour workouts were enough, but they weren’t.”

Fix: Daily Walks

Her fix was adding steps to her day. “Walking became a non-negotiable for me. I committed to hitting 10,000 steps every day, I do this by going on walks or using my walking pad,” she says.

Mistake: Surrounding Herself with People Who Didn’t Support Her Goals

Her final mistake? “Surrounding myself with people who didn’t support my goals,” she writes. “‘Friends’ would make fun of my choices, and I let it get to me.”

Fix: Setting Boundaries

How did she fix this? “I started setting boundaries and distanced myself from negativity. Prioritizing my own health and happiness became my focus,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

These Small Changes Made a Big Difference

The bottom line? “These small but impactful changes completely transformed my life and I’m sure they’ll help you too,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Foods Coach Eats and 7 She Avoids to Lose 49 Lbs

Ruth Soukup
​Eat More Protein
Copyright ruthsoukup/Instagram
Leah Groth
By Leah GrothMar 13, 2025
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:
✓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 sure what foods to eat and which to avoid? Ruth Soukup is a midlife health and mindset coach who lost almost 50 pounds. She regularly shares her tips and tricks with hundreds of thousands of Instagram followers. “I lost 49 pounds at age 43 without dieting or Ozempic,” she writes. In two posts, she reveals 7 foods she eats “pretty much every day” and 7 she avoids. “I struggled with my weight for YEARS before I finally stopped dieting once and for all, and just focused on balancing my hormones instead. In the process, I lost 49 pounds and have kept it off, without ever counting calories,” she says.

What She Eats: Animal Protein

Animal protein is the first item on her list. “This usually includes bone broth and farm fresh eggs in the morning, chicken at lunch, and either beef, chicken, pork, or fish at dinnertime,” she says.

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

Healthy Fat

Delicious fresh cottage cheese in bowl on table, closeup​5. Greek Yogurt/Cottage CheeseShutterstock

She also makes sure to eat healthy fat. “This mostly comes from avocado oil, EVOO, and butter, but also full fat dairy—heavy cream, cream cheese, cheese, sour cream, greek yogurt, and cottage cheese,” she says.

Vegetables

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- Image13. Asparagus: 20 caloriesShutterstock

She eats lots of veggies, too. “Lots of broccoli, cauliflower, spinach, asparagus, bell peppers, onions, garlic, tomatoes, carrots, and Brussels Sprouts. I don’t eat a ton of salad, unless it’s a good Caesar with homemade dressing, which I make every few weeks,” she says.

Fresh Berries

Freshly picked blueberries in wooden bowl. Juicy and fresh blueberries with green leaves on rustic table. Bilberry on wooden Background. Blueberry antioxidant. Concept for healthy eating and nutritionShutterstock

Fruits are also on her shopping list, especially fresh berries. “Mostly strawberries, blueberries, and raspberries,” she writes.

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

Fermented Foods

Milk,Kefir,Grains,Spoon, probiotics, health, gut, food, diet​Probiotic Foods: Kefir Greek YogurtShutterstock

“I try to eat at least a little bit of fermented food every day for the probiotics,” she says. “My favorite is kimchi, but I’ll also do fresh sauerkraut or kefir, and I make my own fermented ketchup (scroll down in my feed for the recipe.)”

Starches

Multi,Grain,Sourdough,Bread,With,Flax,Seeds,Cut,On,AShutterstock

Starches are also part of her diet. “I don’t tend to eat a ton of starchy food, but I do love real sourdough bread, and I also sometimes make potatoes or jasmine rice to go with dinner, depending on what we’re having,” she says.

Seasonings

Garlic Cloves and Bulb in vintage wooden bowl.​Prebiotic Foods: GarlicShutterstock

She also invests money in seasoning. “Generally lots of salt, pepper, garlic & onion powder, fresh herbs and hot sauce,” she writes. One of her favorites? The Green Dragon sauce from Trader Joes.

She Doesn’t Eat: Vegetable Oil

Woman,Buying,Cooking,Oil,In,Supermarket,canola,olive,Shutterstock

In another post, she reveals what she eliminated from her diet. “Vegetable oil or any other highly processed seed oils, as well as Crisco and margarine,” she writes. “These are all so toxic and highly inflammatory! I also tend to avoid any processed foods that contain these oils. Instead, I cook with butter, avocado oil, and olive oil.”

Sugar

White granulated sugar and refined sugar cubes close-up in the kitchenSutterstock

She also stays away from sugar. “If I do need to use a sweetener for a recipe, I typically stick to monkfruit or allulose or a blend of those two,” she says.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

High Fructose Corn Syrup

High,fructose,Corn,Syrup,Or,Hfcs,Food,Shutterstock

High fructose corn syrup is another no-no. “Another highly toxic and inflammatory ingredient I try to avoid that is sadly way too common in so many processed foods,” she writes

Packaged Side Dishes

American creamy macaroni and cheese pasta mac & Cheese

Shutterstock

Ruth also recommends avoiding packaged side dishes, “such as mac and cheese, stuffing, rice pilaf blends, scalloped potatoes, hamburger helper, etc.” These are highly processed foods.

Breakfast Cereal

multicolored cereals in a white bowl on blue backgroundShutterstock

Ruth strongly suggests staying away from breakfast cereal. Most of it is highly processed and contains lots of additives and sugar. If you want to eat cereal, opt for a higher-fiber, lower-sugar option.

Brownie and Cake Mix

Protein Brownie Batter

Brownies and cake mixes are also on her list of things to avoid. If you do enjoy baking, try cooking from scratch using healthier flours and sweeteners, which will result in a less processed and more nutritious product.

Fruit Juice

Close up of teenage woman drinking juice while looking through a window.​5. Fruit JuiceShutterstock

According to Ruth, fruit juice may sound nutritious, but you should stay away. ”Except for Clamato, which we use for Bloody Marys on the weekend! The rest of it is just pure sugar,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Nutrition Mistakes Sabotaging Weight Loss

Randy Kotey flattummycoach
Copyright flattummycoach/Instagram
Leah Groth
By Leah GrothMar 13, 2025
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:
✓Evidence-Based

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

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

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

Are you trying to lose weight and tackling nutrition, but nothing works? You might be making a common mistake. Randy Kotey, aka “The Flat Tummy Coach,” is a weight loss and fitness coach who helps his clients “lose weight and reduce bloat,” per his social media bio. In a new social media post, he gets honest about what it takes to get in shape, especially with nutrition. “Here are five common mistakes women often make when trying to lose belly fat,” he says.

Skipping Meals

You might think that skipping a meal helps you eat less throughout the day and will lead to weight loss. However, according to Kotey, this isn’t the case. In fact, it can make you put on weight instead. “Skipping meals, especially breakfast, can slow down metabolism and lead to overeating later in the day, making it harder to lose belly fat,” he writes.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Relying on Low-Fat or Diet Foods

You are wrong if you are walking around the grocery store believing that low-fat and diet foods are the right option for weight loss. “Many low-fat or diet-labeled foods are high in sugar or artificial ingredients, which can contribute to belly fat. It’s better to focus on whole, nutrient-dense foods,” he says.

Not Eating Enough Protein

One major mistake women make is not eating enough protein, per Kotey. “Protein is essential for maintaining muscle mass and boosting metabolism. Not getting enough can make it harder to lose belly fat and maintain weight loss,” he writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Overeating Healthy Fats

Healthy fats can help your body burn fat. But eating too much of them will have the opposite effect. “While healthy fats like avocados, nuts, and olive oil are good for you, they are also calorie-dense. Overeating them can lead to an excess calorie intake, hindering belly fat loss,” Kotey explains.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Drinking High-Calorie Beverages

Don’t drink your calories, even if they offer some health benefits. “Consuming sugary drinks, including fruit juices, smoothies, and certain ‘health’ drinks, can add a lot of hidden calories. These beverages can spike blood sugar levels, leading to increased belly fat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.