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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.

I Ditched the Gym for Pilates & Walking to Achieve the Dream Body I Love

Fitness influencer Sivan Tayer says lifting heavy weights isn't always the answer.

Leah Groth
By Leah GrothApr 24, 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
Young,Woman,Walks,Outdoor,As,Workout
Shutterstock
Leah Groth
By Leah GrothApr 24, 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 & WorkoutsNutrition & Diet

Many people swear by gym workouts to achieve their best body ever. However, pumping iron isn’t a slim-down magic potion for everyone. Sivan Tayer, a fitness influencer on Instagram, TikTok, and YouTube, claims that she couldn’t achieve her dream body until she shifted her approach to fitness and found the perfect workout for her body. "If you're struggling to find your perfect routine and diet plan, my biggest advice is to first ask yourself what your biggest priority in yourself is," Tayer told us here at Body Network. "Is it weight loss? Muscle gain? Slim upper body and thicker lower body? Then comes the routine. The smaller you want an area, the easier you go on it. The bigger you want an area, the harder you go on it. In the end, we are working not only to get the body and health of our dreams, but to maintain that body as well."

1. She Was Doing It All Wrong

Blonde young woman give up workout in gym, fail.Shutterstock/sakkmesterke

“POV: you realized that lifting heavy 4-5x a week was not it and all you needed to do was pilates, hit glutes, and walk to achieve your dream physique,” she wrote in a post showing off her body. In a September 2023 TikTok, Tayer explained that it wasn’t until she stopped following the advice of other fitness influencers that she got the body she wanted. She told us: "What I found traditional was lifting heavy constantly, and counting calories and macros. At first, I was losing fat, but I would constantly feel tired and I developed a bad relationship with food. Eventually, my looks started to not look the way I wanted. I looked puffy, and bigger than what I wanted because everyone always posted that 'lifting heavy' wouldn't make you get big, and it's the only right way to get to your goals. My gut began to not react well to processed/artificial 'protein' supplements, and honestly the list just goes on."

“My journey on getting slim and toned arms was not an easy one, but I'm going to show you what I did,” she explained in the post. Tayer says she “held a lot of fat” in her arms, “so it was really tough for me to know what I had to do specifically through social media.”

Related: 20 Foods That Strip Belly Flab

2. She Did the Opposite of What Gym Rats Were Saying

Woman,lifting,dumbbells,Weight,fitness,gym,exercise, weightsShutterstock

“A lot of people said, ‘Oh, lift heavy upper body, eat more, whatever. You're not going to gain so much. It's super hard for women to gain mass up there.’” However, “that was not the case” with her. “Me personally, I had to do almost the opposite of what these gym rats were saying to get this look of the slim and toned arms. And when I talk about it on social media, a lot of people tend to get at me about it, but this is my results and it worked for me and it might work for a lot of people,” she added.

“I truly believe one of the biggest factors and my arms getting smaller was doing low weight-high reps, and I really feel like just lifting heavy was just not doing it for me,” she continued, “So I don't hit upper body at the gym, but I do Pilates and replacement of that.”

3. She Discovered Pilates

Pilates,Exercises,Reformer,Bed,workout,fitness,gym,exerciseShutterstock

Pilates is “the best thing I've ever done for myself, you get smaller anywhere,” she claims. “You do have to have a good diet, but I just felt like lifting heavy made me hungry all the time. So lifting lighter really did make a difference for me, not just in my looks, but my appetite as well. That's why I say lifting lighter can definitely help your super big appetite that came from lifting heavy.”

We asked her about the biggest challenges or misconceptions she faced when she started incorporating Pilates and walking into her fitness routine. She told us: "The biggest misconception about pilates is that it's not enough, and can leave you 'skinny fat,' which is not true at all. A lot of people fail to realize that there are many forms and levels to Pilates. If done right, you can achieve amazing results with just pilates and some walking. Of course, your goals also depend. But for relatively any person who doesn't want to look like a big strong person, pilates and walking is the way to go. Most fashion models that you follow on socials do way more pilates and walking."

Related: I Lost 30 Pounds With These 4 Easy Exercises

4. And It’s Working for Her

Pilates,Reformer,Bed,gym,exercise,workoutShutterstock

"I just added Pilates into my daily routine. Since there are different levels and forms of pilates and it's extremely beneficial to walk every day, you don't really need to take rest days as often because you are never really overworking your body or muscles the way weightlifting will. It's also often less time-consuming and walking is something you can incorporate into your day-to-day life will healthy lifestyle habits," she told us.

A 2021 study found that Pilates helped reduce body weight and body fat percentage in overweight and obese participants. It also found that the longer a person performed Pilates, the more significant the weight loss. “Ultimately, I'm not trying to discourage people who have different goals or lift heavy. This is just my experience and I hope this helped some of you guys too, she concluded in the video.

5. Most People Benefit from Upper Body Lifting

,Female,Athlete,Dumbbells,weights,lifting,gym,exerciseShutterstock

Philadelphia-based trainer Kendra Gamble of HIT Fitness explains that while it is true that it’s really hard for women to gain muscle mass in rare cases, some people tend to bulk up more than others, usually due to genetics. However, most people will benefit from upper body lifting and this “shouldn’t scare women from doing” these types of workouts.

6. This is the Biggest Thing She Learned

"A lot of people forget the part where diet is about 80% of your results and when you think about it, if we are running marathons or doing some pretty intense activity, our bodies tend to want to eat much more," she told us. "Most times, we tend to eat more calories than what our body lost even during those intense workouts because of how 'hangry' we get (especially for people who struggle to lose weight). The BIGGEST thing I learned is that you need to more revolve your life around healthier eating habits, especially when it comes to portion control, and what way to make it much easier than not stressing your body out as much."

Related: This is the #1 Carb You Could Eat For Your Body

7. Here's Her Advice to Others Looking to Lose Weight

"Whatever you do, try it out and if it doesn't work, do your minor tweaks until you've cracked the code for YOUR body," she told us. "Cortisol levels are also something not talked about enough so definitely try to make a note of how your body reacts to certain workouts and foods over a week or more of doing that!"
She added: "Never feel like someone knows your body better even if it's more popular to weight lift and do intense HIIT workouts or someone told you what works best for you. You know your body, so listen to it."
@sivan.tm

feel free to ask questions💕 #gymjourney #workout #pilates

💪🔥Body Booster: While most women won’t bulk up from heavy weight lifting, some people are more genetically predisposed to gaining more muscle mass. If you are one of them you could benefit from doing a low impact workout like Pilates.

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Fitness & Workouts

I Ditched the Gym for Pilates & Walking to Achieve the Dream Body I Love

Young,Woman,Walks,Outdoor,As,Workout
Shutterstock
Leah Groth
By Leah GrothApr 24, 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.

Many people swear by gym workouts to achieve their best body ever. However, pumping iron isn’t a slim-down magic potion for everyone. Sivan Tayer, a fitness influencer on Instagram, TikTok, and YouTube, claims that she couldn’t achieve her dream body until she shifted her approach to fitness and found the perfect workout for her body. "If you're struggling to find your perfect routine and diet plan, my biggest advice is to first ask yourself what your biggest priority in yourself is," Tayer told us here at Body Network. "Is it weight loss? Muscle gain? Slim upper body and thicker lower body? Then comes the routine. The smaller you want an area, the easier you go on it. The bigger you want an area, the harder you go on it. In the end, we are working not only to get the body and health of our dreams, but to maintain that body as well."

1. She Was Doing It All Wrong

Blonde young woman give up workout in gym, fail.Shutterstock/sakkmesterke

“POV: you realized that lifting heavy 4-5x a week was not it and all you needed to do was pilates, hit glutes, and walk to achieve your dream physique,” she wrote in a post showing off her body. In a September 2023 TikTok, Tayer explained that it wasn’t until she stopped following the advice of other fitness influencers that she got the body she wanted. She told us: "What I found traditional was lifting heavy constantly, and counting calories and macros. At first, I was losing fat, but I would constantly feel tired and I developed a bad relationship with food. Eventually, my looks started to not look the way I wanted. I looked puffy, and bigger than what I wanted because everyone always posted that 'lifting heavy' wouldn't make you get big, and it's the only right way to get to your goals. My gut began to not react well to processed/artificial 'protein' supplements, and honestly the list just goes on."

“My journey on getting slim and toned arms was not an easy one, but I'm going to show you what I did,” she explained in the post. Tayer says she “held a lot of fat” in her arms, “so it was really tough for me to know what I had to do specifically through social media.”

Related: 20 Foods That Strip Belly Flab

2. She Did the Opposite of What Gym Rats Were Saying

Woman,lifting,dumbbells,Weight,fitness,gym,exercise, weightsShutterstock

“A lot of people said, ‘Oh, lift heavy upper body, eat more, whatever. You're not going to gain so much. It's super hard for women to gain mass up there.’” However, “that was not the case” with her. “Me personally, I had to do almost the opposite of what these gym rats were saying to get this look of the slim and toned arms. And when I talk about it on social media, a lot of people tend to get at me about it, but this is my results and it worked for me and it might work for a lot of people,” she added.

“I truly believe one of the biggest factors and my arms getting smaller was doing low weight-high reps, and I really feel like just lifting heavy was just not doing it for me,” she continued, “So I don't hit upper body at the gym, but I do Pilates and replacement of that.”

3. She Discovered Pilates

Pilates,Exercises,Reformer,Bed,workout,fitness,gym,exerciseShutterstock

Pilates is “the best thing I've ever done for myself, you get smaller anywhere,” she claims. “You do have to have a good diet, but I just felt like lifting heavy made me hungry all the time. So lifting lighter really did make a difference for me, not just in my looks, but my appetite as well. That's why I say lifting lighter can definitely help your super big appetite that came from lifting heavy.”

We asked her about the biggest challenges or misconceptions she faced when she started incorporating Pilates and walking into her fitness routine. She told us: "The biggest misconception about pilates is that it's not enough, and can leave you 'skinny fat,' which is not true at all. A lot of people fail to realize that there are many forms and levels to Pilates. If done right, you can achieve amazing results with just pilates and some walking. Of course, your goals also depend. But for relatively any person who doesn't want to look like a big strong person, pilates and walking is the way to go. Most fashion models that you follow on socials do way more pilates and walking."

Related: I Lost 30 Pounds With These 4 Easy Exercises

4. And It’s Working for Her

Pilates,Reformer,Bed,gym,exercise,workoutShutterstock

"I just added Pilates into my daily routine. Since there are different levels and forms of pilates and it's extremely beneficial to walk every day, you don't really need to take rest days as often because you are never really overworking your body or muscles the way weightlifting will. It's also often less time-consuming and walking is something you can incorporate into your day-to-day life will healthy lifestyle habits," she told us.

A 2021 study found that Pilates helped reduce body weight and body fat percentage in overweight and obese participants. It also found that the longer a person performed Pilates, the more significant the weight loss. “Ultimately, I'm not trying to discourage people who have different goals or lift heavy. This is just my experience and I hope this helped some of you guys too, she concluded in the video.

5. Most People Benefit from Upper Body Lifting

,Female,Athlete,Dumbbells,weights,lifting,gym,exerciseShutterstock

Philadelphia-based trainer Kendra Gamble of HIT Fitness explains that while it is true that it’s really hard for women to gain muscle mass in rare cases, some people tend to bulk up more than others, usually due to genetics. However, most people will benefit from upper body lifting and this “shouldn’t scare women from doing” these types of workouts.

6. This is the Biggest Thing She Learned

"A lot of people forget the part where diet is about 80% of your results and when you think about it, if we are running marathons or doing some pretty intense activity, our bodies tend to want to eat much more," she told us. "Most times, we tend to eat more calories than what our body lost even during those intense workouts because of how 'hangry' we get (especially for people who struggle to lose weight). The BIGGEST thing I learned is that you need to more revolve your life around healthier eating habits, especially when it comes to portion control, and what way to make it much easier than not stressing your body out as much."

Related: This is the #1 Carb You Could Eat For Your Body

7. Here's Her Advice to Others Looking to Lose Weight

"Whatever you do, try it out and if it doesn't work, do your minor tweaks until you've cracked the code for YOUR body," she told us. "Cortisol levels are also something not talked about enough so definitely try to make a note of how your body reacts to certain workouts and foods over a week or more of doing that!"
She added: "Never feel like someone knows your body better even if it's more popular to weight lift and do intense HIIT workouts or someone told you what works best for you. You know your body, so listen to it."
@sivan.tm

feel free to ask questions💕 #gymjourney #workout #pilates

💪🔥Body Booster: While most women won’t bulk up from heavy weight lifting, some people are more genetically predisposed to gaining more muscle mass. If you are one of them you could benefit from doing a low impact workout like Pilates.

Fitness & Workouts

I Lost 70 Pounds in 8 Months Without Going to the Gym. Here Is How

Tarn Kaur
weightlosswithtarn/TikTok/Instagram
Leah Groth
By Leah GrothOct 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Do you want to lose weight without having to go to the gym? Tarn Kaur is an online fitness coach, social media influencer, and weight loss warrior. She often shares tips and tricks on how to slim down in a healthy and sustainable way. In a recent TikTok, she revealed that she lost an average of 10 pounds a month without having to hit the gym. “I lost 71 pounds, and I did all of this without going to the gym,” she says, going on to reveal how she did it.

Walking Is the Key to Weight Loss, She Says

@weightlosswithtarn

How I lost weight without gym!🤍 #weightlossjourney #weightlosstransformation #weightlossjourneyuk #weightlossprogress

The secret to her weight loss success? Putting on some sneakers. “My biggest tip I can give you is actually go out and get yourself walking. It sounds so simple, and it sounds like you won’t really do much, but it absolutely changed everything for me,” she said.

She Started Walking to Feel Better

“So when I was at my largest, I was always out of breath, always. My mental health wasn’t that great, and I was always fatigued and low energy. So what I decided to do, and this is where I didn’t really focus on the scales. I just wanted to feel better. I went for a walk, and that’s how everything began,” she says.

She Focused On Walking Daily to Establish a Habit

“The biggest tip I can give you is you don’t need to walk 10,000, 20,000, or 30,000 steps a day, but what you need to do is start to build that habit of movement. Whether that’s going out for 1,000 steps or you’re not even counting, but just walking every single day around the block, around your area and building that up over time,” she explained.

She Didn’t Go to the Gym Until After Her Fat Loss Stage

She went on to lose 70 pounds over an eight month period of time, “and I only started working out near the end when I wanted to tone up and my body felt quite soft per se,” she claims. “I really wanted to tone up, and that’s when I started doing home workouts again. I didn’t go to the gym during that fat loss phase.”

RELATED: 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coache

She Walked Every Day

“What I did do, though, is go for a walk every single day without fail. It didn’t need to be 10,000 steps every single day, but I made that a real key habit of mine. And once I started to really build that consistency and discipline of going out every single day, everything else stacked on top quite easily,” she explained.

It Actually Stuck

“I was someone that would never stick to anything for more than a week. I tried all of the silly diets,” she says. “And what actually stuck is just trying to make my body feel better and not focusing on what the scale said.”

She Started Walking More and More Steps

“I started off quite slow because I was so unhealthy and so overweight. I was out of breath just going around the block. That eventually progressed over months, weeks and weeks, months and months, days and days. It progressed to 10 to 12,000 steps a day, and it just became so easy. My legs were so toned even though the rest of me still needed work. My legs literally could take me anywhere, and they did.”

It Helped Her Mental Health

“It just became a real kind of need in my everyday routine to go out, not only for my body and for exercise and for endorphins, but for my mental health. During that time, I had time for myself. I put my headphones on, I completely shifted my mindset,” she says.

RELATED: I Lost 120 Pounds by Cutting Out These Common Foods I'll Never Eat Again

She Shifted Her Mindset

“I didn’t see it as ‘Oh, I need to go for a walk because I need to lose weight.’ I just changed it to ‘I want to go for a walk, I want some alone time, I wanna listen to my favorite podcast, I wanna catch up with a friend on the phone, I wanna get some fresh air.’”

The Biggest Takeaway? Start Slow and Be Consistent

“Honestly, it sounds so simple, but the most important thing is you need to start so slowly and so easily on this journey that you feel like you’re not doing anything. That’s what I felt like, and it changed everything. I am now in the best shape of my life. I feel great mentally and physically, and honestly, just take that first step. That literal first step, be consistent with it,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

I Added These Simple Things to My Walking Routine And Now I See "Better Results"

Alexandrea_Garza_alexandreagarza3
alexandreagarza/Instagram
Leah Groth
By Leah GrothAug 07, 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.

Alexandrea Garza (@alexandreagarza) is a social media influencer who regularly shares about all the health habits that keep her in shape. In one of her viral posts, she revealed that after several months of the same exercise routine, she started hitting a plateau. However, after making a few simple tweaks, she is making more progress. “I've been doing the same workout routine for eight or nine months now, but I'm actually starting to see much better results within the past couple of weeks. And I'll tell you what I've changed,” she says in the clip.

She Walks 10,000 Steps Per Day

@alexandreagarza

How I’m starting to see better results from my workouts. This + adding in more protein and im seeing a difference within weeks. #pilates #10ksteps #walkingroutine

“So I always get my 10,000 steps in a day. I go for a walk. I'm getting ready to go for one right now,” she starts off. 10,000 steps is the gold standard if you want to lose weight, according to science. One study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies – including those published in JAMA Neurology and in JAMA Internal Medicine – linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

But She Upped Her Game, Transitioning to “Power Walks”

Alexandrea_Garza_alexandreagarza1alexandreagarza/TikTok

“But instead of just doing a leisurely walk, I now do power walks,” she reveals. I actually use my Peloton app. I do their outdoor walks, so they're kind of like interval power walks, moderate walks, or just much faster walks. I feel it so much more in my legs and my glutes and my hamstrings,” she continued. It's such a better workout.”

Related: #1 Hack to Make Maintaining Your Weight Loss Easy, According to Nutritionist

She Also Does Pilates

Pilates class with men and women at a gymShutterstock

She also does Pilates, which, according to research, helps increase muscle strength, endurance, and flexibility and improves posture and balance. “I've been doing that for about nine-ish months now. I used to just do kind of classic on the reformer, low, slower paced,” she says.

She Increased the Level

Alexandrea_Garza_alexandreagarza2alexandreagarza/TikTok

Similar to tweaking her walking routine, she amped up her Pilates workouts on the reformer. “I've moved up to their highest level, which is called mixed equipment. So, it's much heavier resistance. It's like a true strength workout, and I'm sweating. It's just much harder,” she says.

She Claims Her Results Are “Much Better”

Alexandrea_Garza_alexandreagarza4alexandreagarza/Instagram

The result? “So I'm doing the same workouts, but I've just leveled up the intensity while still keeping it low-impact, and I've seen much better results so far,” she explains.

Related: I Started to Walk 1 Mile Every Day and Here’s How I Made It Happen

Why It Is Important to “Level Up” Intensity Over Time

Alexandrea_Garza_alexandreagarza5alexandreagarza/TikTok

When it comes to weight loss and building muscle, you need to regularly amp up intensity if you want to continue seeing results. This is called hitting a plateau. “To lose more weight, you need to either increase your physical activity or decrease the calories you eat. Using the same approach that worked at first may maintain your weight loss, but it won't lead to more weight loss,” explains the Mayo Clinic. In terms of exercise, you can either work out longer or harder.

💪🔥Body Booster: If you have hit a “plateau” in your weight loss or fat-burning journey, either amp up your fitness intensity or opt for longer workouts. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

I'm 70 but Look 40 After Sculpting My Body with 2 Unexpected Exercises

Liz_Hilliard_5844
Liz Hilliard
Leah Groth
By Leah GrothOct 15, 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.

Liz Hilliard, 70, is living, breathing proof that age is just a number. The pilates instructor, who trains out of her studio Hilliard Studio Method, discovered the workout when she was 48, and completely transformed her approach to health. Over the years she has managed to learn a few things about longevity, revealing her secrets in an interview with Body Network.

Liz Used to Rely on Traditional Workouts

Liz HilliardLiz Hilliard

Liz, who lives in Charlotte, North Carolina, explains that she was athletic throughout her childhood and enjoyed playing basketball and other team sports. “Traditional workouts always felt boring and offered minimal results for the time and energy put into them, " she says. Until I was in my late 40s, I relied on tennis and walking as my main sources of exercise.

RELATED: I'm a Personal Trainer and These 5 Moves Banished My Clients' Bat Wings in Weeks

She Discovered Pilates at Age 48

Liz HilliardLiz Hilliard

“At age 48, I attended my first Pilates class 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."

Fusing Strength Training with Pilates Was a Game-Changer

Liz HilliardLiz Hilliard

"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," Liz says.

"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 Shaved Inches Off Her Waistline

Slim young woman measuring her thin waist with a tape measure, close upShutterstock

Hillard, who has since authored the book "Be Powerful: Find Your Strength at Any Age" and co-hosts the Be Powerful Podcast, has remained 135 pounds throughout most of her life. “Muscle weighs more than fat, so I was replacing adipose tissue with muscle. My body was sculpting and changing at a rapid rate, especially given that I was in the throes of menopause. I lost inches around my waist, my arms became strong and sculpted, my abs flattened, and my glutes lifted. My entire body changed over the course of a year or less,” she says.

She Works Out 4 to 5 Times a Week

Liz HilliardLiz Hilliard

What are the most important things she learned about getting in shape? “Find a workout that you enjoy, or you won’t stick with it. Our lives are busy, so finding a workout that efficiently provides resistance combined with stretch and enough cardio is essential. I do my workout at Hilliard Studio Method 4 to 5 times a week because we change the workout daily, moving through compound exercising and utilizing different resistance tools like balls, gliders, and bands to continuously cause muscle confusion and avoid the dreadful plateau, both mentally and physically. We keep the work fun and evolving, low impact yet high intensity. The amazing side effect of getting in physical shape is that one’s mental and emotional outlook becomes far more positive. Strength training like I do at HSM is the fountain of youth,” she continues.

RELATED: This Woman Gave Up Processed Sugar and Got Into the Best Shape of Her Life at 54 By Doing These 4 Things

Get Your Steps In

Liz HilliardLiz Hilliard

Her top workout suggestions? “Walk every day and everywhere. Get outside as often as possible to walk in nature. Bonus points if you walk with a friend. It’s built-in mental and physical therapy, which will not only help keep you fit but also lift your mood and keep your mind creative,” she says.

Strength Train Four Times a Week

Liz HilliardLiz Hilliard

Also, strength training 4 times per week. “Strength training is an absolute requirement for healthy aging and simply means load-bearing exercises that require your muscles to engage. This can include anything from hand weights, resistance bands, weighted balls or any weighted object that taxes and builds skeletal muscles. Skeletal muscle strength allows the body to burn calories and maintain a healthy weight while setting the body up for success when inevitable accidents happen, so you are far less likely to avoid falling and breaking bones,” she says.

It’s Never Too Late to Get in Shape

Liz HilliardLiz Hilliard

What is her message for women out there who are struggling to get in shape? “It’s never too late, and you’re never too old or out of shape to start exercising. By simply getting out of your chair and going for a 20-minute walk, you’ll have the immediate feedback of feeling better physically, mentally, and emotionally,” she says.

Make Exercise Social

Liz HilliardLiz Hilliard

She also recommends connecting with friends to walk, workout, “and just talk every day,” she says. “Walking and talking with a friend or acquaintance is the perfect combo for both physical and mental health! Add resistance training to your workout, which can be as simple as a plank for as long as you can hold it until you work for up to a minute. Then go for 2 minutes or more. This is resistance training and incredible for your core and overall fitness! Then add a pushup on your knees, which is basically a moving plank that strengthens your arms, back, and core, not to mention flattens your abs. Do as many as you can, and try to work up to 20 or more. Mostly, just keep moving every single day. Our bodies are designed to move. The fastest way to early aging is to stop moving. The move it or lose it cliché is true.”

RELATED: I Help Women Over 35 Lose Weight: 9 Eating Errors You Must Stop Today

Try the Hilliard Studio Method at Home

Athletic woman in stylish sportswear doing lunges exercises at home in bedroom.Shutterstock

She says she “takes working out to the next level to produce results that are nothing short of a total mind-body transformation for women and men of all ages and stages,” she says. “Hilliard Studio Method group classes are designed to be taken on a regular basis. Each class is different from the day before. Our energetic and encouraging trainers utilize a variety of powerful movements and workout tools in a high intensity, low impact method driven by empowering, beat-driven music; think personal training in a group setting.” Her classes can also be done virtually via an online streaming platform and live Zoom classes. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

I Stopped Doing These 3 Things and Lost 40 Pounds

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Leah Groth
By Leah GrothAug 10, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Online fitness coach Alexandra (@alexx.fitt) has amassed a following on TikTok and Instagram by sharing videos about her weight loss. In her many viral videos, she reveals the simple but effective changes she made to her lifestyle that enabled her to drop the weight fast. In a new Instagram video, she gets specific about the “3 things” she “stopped doing to lose 40 pounds.”

She Stepped Away From the Scale

The first thing Alex did was stop weighing herself, she writes. “Why? The scale was messing with my head, so I threw it off my balcony.”

She Stopped Counting Calories

Alexandra_alexx.fitt11alexxandra.fitt/Instagram

Lots of health experts recommend counting calories, but that didn’t work for Alex. “I stopped counting calories and stuck to a schedule. I ate breakfast at 8 a.m., a snack at 11, lunch at 1, a snack at 3, and dinner at 6. And yeah, your schedule may be different, but if you have 5 minutes to check TikTok or like this post, you have 5 minutes to grab an apple or pick up a protein bar and throw it in your purse,” she writes.

Related: I'm a Dietitian, and These Are 7 Foods You Should Never Eat

She Stopped Doing Workouts She Hated

Alexandra_alexx.fitt12alexxandra.fitt/Instagram

Her third lifestyle change? “I stopped doing the workouts I hated,” she claims. I remember I’d always do 40 minutes on the Stairmaster (it didn’t help me lose weight, only raise my cortisol levels), and on the days I was lazy, I’d skip the gym altogether just because I didn’t want to do cardio. Now, my only cardio is walking.”

Her advice? “Start implementing a routine that makes you happy and works for you, not anyone else,” she concludes the post.

Here’s How She Used Walking for Weight Loss

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As for exercise, in some of her other videos, Alex elaborated on how walking helped with her weight loss. Not only would she walk for 20-30 minutes in the morning, but she would take a short 10-15 minute walk after lunch.

Related: 5 Habits from Fitness Trainer Krissy Cela that Could Change Your Life

Try to Walk 30 to 60 Minutes a Day, Says Another Expert

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“You can do 30-60 minutes all at one time, or you can do a few 10-15 minute bouts of exercise throughout the day. Whatever works for you,” says The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Either way, you are raising your metabolism and teaching your body to burn calories.”

💪🔥Body Booster: Just because experts recommend habits, like counting calories, weighing yourself, or doing specific workouts, doesn’t mean they will work for you. If they don’t, make changes accordingly.

Nutrition & Diet

10 Foods with More Protein and Fewer Calories Than 3 Eggs

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Leah Suzanne
By Leah SuzanneApr 25, 2025
Leah Suzanne
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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.

Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

Funny,Little,Easter,Egg,Stories,,Hand,Drawn,Faces,With,Expression:9 High-Protein Foods That Beat Eggs for Weight LossShutterstock

“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

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Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Nutritionist Lost 20 Pounds Eating These 10 Foods That Mimic Ozempic

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
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Leah Suzanne
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
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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.

Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

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

1. Avocados

Green ripe avocado top close up view. Texture vegan healthy food background. Diet organic vegetable poster photoShutterstock

Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

Hot buttered jacket baked potatoes close up with steam. baked potatoe​Bonus Tip: Look Out for Hidden CaloriesShutterstock

Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

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Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.​Eggs and Egg Whites: The Complete Protein PackageShutterstock

Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

5. Oats

A detailed close-up of a heap of rolled oats, showcasing the texture and individual oat flakes. The image focuses on the surface, emphasizing the organic and natural quality of the oatsShutterstock

Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

Natural creamy Greek yoghurt on wooden table background​Plain Greek YogurtShutterstock

She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

Fresh spinach leaves in bowl on rustic wooden table. Top view.​SpinachShutterstock

Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,Black​Stick to Certain ProteinsShutterstock

Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

Salmon with black pepper on plate close up.Shutterstock

Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

10. Berries

Assortment of fresh ripe berries as background, top view​BerriesShutterstock

Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Fitness & Workouts

I Am a Trainer and Swear by These 7 Core Exercises

Mr America Jason Kozma mramericajasonkozma
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Leah Suzanne
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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 ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.Shutterstock

Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

Close up of a serious asian sportswoman in earphones doing plank exercise outdoors at the beachShutterstock

Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

Asian woman are sit-up with added weight on her more and more trainer are there to help.

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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

Young sporty attractive woman doing toning pilates exercise for abs with exercise circle, crunches for abdominal strengthening using pilates magic circle, wearing sportswear at yoga studio or at home

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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.​Target Side Core MusclesShutterstock

Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

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Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

Brunette cheerful young woman in sportswear at abdominal exercise, rollouts. Fit caucasian girl improving body endurance, Happy fitness model at workout, looks air camera toothy smiles.

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

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