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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.

11 Top Fitness Trends Right Now, According to an Industry Expert

Explore 2024's top fitness trends with expert Amanda Capritto's insights.

Amanda Capritto, cpt, csnc, ces
By Amanda Capritto, cpt, csnc, cesApr 10, 2024
Amanda Capritto, cpt, csnc, ces
Amanda has built an extensive career blending health journalism with personal training, contributing to national ...
See Full Bio
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FACT CHECKED BY Christopher Roback
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Amanda Capritto
Amanda Capritto, cpt, csnc, ces
By Amanda Capritto, cpt, csnc, cesApr 10, 2024
Amanda Capritto, cpt, csnc, ces
Amanda has built an extensive career blending health journalism with personal training, contributing to national ...
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Fitness & Workouts

The top 11 fitness trends right now are constantly evolving and new ones arise every year. And as a certified as a personal trainer through the American Council on Exercise, I've compiled the most notable here for some inspiration and consideration.

Before you dive in: My best advice is to avoid trying to do too many new things at once. Almost always, introducing one new habit at a time and mastering it before moving onto another is the way to find success. Incorporating multiple new trends into your daily routine all at the same time is a recipe for overwhelm, which can ultimately lead to giving up.

Start by choosing one habit or trend that you feel most called to and mastering that. This leads to a sense of self-efficacy—the feeling that you are capable and can do anything you put your mind to—which leads to even more positive habit creation in the future.

Intuitive Exercise

fit woman exercising with battle ropes during strength workout in cross functional gym, copy space. strong female concentrated on trainingShutterstock

In 2023, there was a big shift in the fitness industry from strict regimens and “hustle fitness” to a more intuitive approach. People are beginning to recognize the benefit in listening to how one’s body feels and planning the day’s exercise around that. Of course, there is merit to having a strong sense of discipline, especially if one is training for an event such as a marathon, CrossFit competition, obstacle course race, or another event. But there is also a great deal of value in truly knowing when to allow your body extra rest, when to perform cross-training, and when to push your limits. I believe we’ll also see a focus on making exercise fun, as more and more people begin to realize that some movement—any movement—is better than no movement, and the best way to stay consistent is to actually enjoy it.

Outdoor Exercise

Sport watch run woman checking smartwatch tracker. Trail running runner girl looking at heart rate monitor smart watch in forest wearing jacket sportswear. Female athlete jogger training in woods.Shutterstock

The health benefits of exercise are well-known, and so are the health benefits of nature exposure. Over the last several years, we’ve seen platforms like Strava and AllTrails experience a boom in membership and popularity. Additionally, more evidence about the importance of access to green spaces has surfaced. Open-air gyms and trail activities are becoming more popular, and we will continue to see a rise in outdoor activity and “wellness as tourism” as a result.

RELATED: 10 Tips For Effective Fat Loss Without Extreme Dieting

Longevity as a Desired Outcome

Healthy runners running in Stockholm city cityscape background. Riddarholmskyrkan church in the background, Sweden, Europe. Healthy multiracial young adults, asian woman, caucasian man.Shutterstock

Much of the fitness industry is moving away from aesthetics as an end goal and moving toward longevity as a desired result from fitness regimens. People are realizing that physical fitness is an incredibly important part of maintaining functional independence as they get older, and training programs reflect that by focusing on compound functional movements, muscle strengthening, balance, and coordination.

Exercising for Mental Health

Young woman throwing snow in the air at sunny winter day, back viewShutterstock

Likewise, mental health as an outcome of exercise is seemingly becoming more important than aesthetics as an outcome of exercise. More and more research continues to come out regarding the profound benefits of exercise for mental health, particularly depression and anxiety. Movement has been called a “first-choice treatment” for depressive disorders and researchers have concluded it to be more effective than medication to manage mental health..

GLP-1s

Pen,Injection,Semaglutide,Ozempic, diabetes, medicine, medication, diet, weight, lossShutterstock

The rise of GLP-1s and off-label use of them has created a false perception of what it takes to lose weight in a healthy, sustainable way. Originally prescribed for diabetes management or weight loss under the supervision of a medical doctor, GLP-1s are now easily available to the masses and often used by individuals who don’t meet diagnostic criteria. This is a slippery slope and when consumers aren’t properly educated on potential drawbacks of a drug and/or proper usage, it can be dangerous. Importantly, we still don’t know the true long-term implications of this class of drugs.

It will be important for medical professionals to discourage off-label or improper use of these drugs, as well as for fitness and nutrition professionals to educate consumers on the importance of physical activity and healthy nourishment for life—not just for weight loss.

However, it’s not all bad. For the right patients, GLP-1s can be the first step in the right direction toward a healthier life. I hope that the continual rise of GLP-1s comes with an increase in communication around potential side effects, the fact that these drugs don’t work for everyone, and most importantly, that this isn’t a miracle cure. I believe 2024 will bring about a change in communication related to GLP-1s, specifically that there’s still no “magic pill” and that regular exercise and proper nutrition are still the No.1 way to manage one’s weight, though some weight loss drugs can help when properly prescribed, used, and managed.

Gyms as Health Ecosystems

Group of Six Athletic People Running on Treadmills, Doing Fitness Exercise. Athletic and Muscular Women and Men Actively Workout in the Modern Gym. Sports People Workout in Fitness Club. Side ViewShutterstock

Gyms are becoming more than gyms. Increasingly, big-name box gyms like LifeTime are adding health, nutrition, and medical services, and “recovery lounges” to create all-in-one ecosystems for health, fitness, and medical care.

Smart Personal Training

Tired Beautiful Athletic Woman Looking Down after Intensive Fitness Exercise.Shutterstock

Virtual personal training platforms are continuing to take off, with more entering the market on a regular basis. Between AI-driven workout machines like Tonal, Tempo, and Aviron, and individualized platforms like Future and Caliber, consumers have no shortage of personalized training options.

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

Food as Medicine

Healthy asian two people young woman eating vegetables green salad at gym In a room with a window with natural light. Fitness and healthy food conceptShutterstock

“Lifestyle medicine” is nothing new, and neither is the “food as medicine” concept, but I believe 2024 will bring a bigger emphasis on the latter as more and more people learn about the healing power of a nutritious diet. Homesteading is also seeing an increase in popularity, as people want to be more in control of what they eat.

Wearable Technology and Health/Performance Tracking

Young fitness woman looking at her smart watch while taking a break from outdoor workout. Sportwoman checking pulse on fitness smart watch device.Shutterstock

Technology in fitness isn’t going anywhere. The past several years have brought new tech wearables to the market and 2024 will be no different. People are interested in their physical performance, even if they aren’t competitive athletes. Tracking stats like pulse ox, HRV, RHR, body temperature, and sleep will continue to become more fine-tuned and drive the habits of active people. Notably, some experts think that too much tracking can have negative effects, so it’s important to balance the statistics your watch gives you with a healthy amount of listening to your body.

Social Fitness

Group,,Sporty,Women,,Men,Training,,Exercise,Bikes, class, instructor,trainerShutterstock

Despite being constantly connected to others via the Internet and social media platforms, loneliness is an epidemic in America. Social fitness opportunities, like community walks, run groups, and in-person fitness classes will become increasingly popular, as will social fitness networking platforms like Strava.

Focus on Cycle Tracking for Women

Women,Working,Out,Gym,happy,high five, celebrate,fitness,gym,exercise,push,upShutterstock

In the last couple of years, light has been shed on how profoundly a female’s menstrual cycle affects physical performance. On social media, it’s easy to find posts and videos about how to train during one’s luteal, follicular, ovulation, and menstrual phases. Companies like Wild.AI are conducting research and working with women to create solutions for training, nutrition, and recovery based on cycle patterns. I think in 2024, we’ll see an increased emphasis on this, thus an increase in female athletic performance across the board.

Final Word From the Expert

Group of happy friends stands with raised arms at sunset mountain and enjoys sunsetShutterstock

I definitely see a continued emphasis on outdoor exercise, exercise for mental health, social fitness, and enhanced wellness/fitness tracking. I don’t see GLP-1s going anywhere, and I do think we’ll continue to see the introduction of new obesity drugs. However, I hope to see better communication and more honest marketing around these drugs, as well as more (and better) education from medical providers and nutrition/fitness professionals.

The takeaway is that regular exercise, a nutritious diet, good sleep, and proper hydration remain the foundation for a healthy lifestyle. Other than these pillars, it’s important to be mindful of mental health and social wellness, too. It can feel like a lot to balance at times, but finding routines and activities that make you happy is the key to long-term success.

Amanda Capritto, CPT, CSNC, CES, is a fitness trainer at Trainer Academy
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Fitness & Workouts

11 Top Fitness Trends Right Now, According to an Industry Expert

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Amanda Capritto
Amanda Capritto, cpt, csnc, ces
By Amanda Capritto, cpt, csnc, cesApr 10, 2024
Amanda Capritto, cpt, csnc, ces
Amanda has built an extensive career blending health journalism with personal training, contributing to national ...
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.

The top 11 fitness trends right now are constantly evolving and new ones arise every year. And as a certified as a personal trainer through the American Council on Exercise, I've compiled the most notable here for some inspiration and consideration.

Before you dive in: My best advice is to avoid trying to do too many new things at once. Almost always, introducing one new habit at a time and mastering it before moving onto another is the way to find success. Incorporating multiple new trends into your daily routine all at the same time is a recipe for overwhelm, which can ultimately lead to giving up.

Start by choosing one habit or trend that you feel most called to and mastering that. This leads to a sense of self-efficacy—the feeling that you are capable and can do anything you put your mind to—which leads to even more positive habit creation in the future.

Intuitive Exercise

fit woman exercising with battle ropes during strength workout in cross functional gym, copy space. strong female concentrated on trainingShutterstock

In 2023, there was a big shift in the fitness industry from strict regimens and “hustle fitness” to a more intuitive approach. People are beginning to recognize the benefit in listening to how one’s body feels and planning the day’s exercise around that. Of course, there is merit to having a strong sense of discipline, especially if one is training for an event such as a marathon, CrossFit competition, obstacle course race, or another event. But there is also a great deal of value in truly knowing when to allow your body extra rest, when to perform cross-training, and when to push your limits. I believe we’ll also see a focus on making exercise fun, as more and more people begin to realize that some movement—any movement—is better than no movement, and the best way to stay consistent is to actually enjoy it.

Outdoor Exercise

Sport watch run woman checking smartwatch tracker. Trail running runner girl looking at heart rate monitor smart watch in forest wearing jacket sportswear. Female athlete jogger training in woods.Shutterstock

The health benefits of exercise are well-known, and so are the health benefits of nature exposure. Over the last several years, we’ve seen platforms like Strava and AllTrails experience a boom in membership and popularity. Additionally, more evidence about the importance of access to green spaces has surfaced. Open-air gyms and trail activities are becoming more popular, and we will continue to see a rise in outdoor activity and “wellness as tourism” as a result.

RELATED: 10 Tips For Effective Fat Loss Without Extreme Dieting

Longevity as a Desired Outcome

Healthy runners running in Stockholm city cityscape background. Riddarholmskyrkan church in the background, Sweden, Europe. Healthy multiracial young adults, asian woman, caucasian man.Shutterstock

Much of the fitness industry is moving away from aesthetics as an end goal and moving toward longevity as a desired result from fitness regimens. People are realizing that physical fitness is an incredibly important part of maintaining functional independence as they get older, and training programs reflect that by focusing on compound functional movements, muscle strengthening, balance, and coordination.

Exercising for Mental Health

Young woman throwing snow in the air at sunny winter day, back viewShutterstock

Likewise, mental health as an outcome of exercise is seemingly becoming more important than aesthetics as an outcome of exercise. More and more research continues to come out regarding the profound benefits of exercise for mental health, particularly depression and anxiety. Movement has been called a “first-choice treatment” for depressive disorders and researchers have concluded it to be more effective than medication to manage mental health..

GLP-1s

Pen,Injection,Semaglutide,Ozempic, diabetes, medicine, medication, diet, weight, lossShutterstock

The rise of GLP-1s and off-label use of them has created a false perception of what it takes to lose weight in a healthy, sustainable way. Originally prescribed for diabetes management or weight loss under the supervision of a medical doctor, GLP-1s are now easily available to the masses and often used by individuals who don’t meet diagnostic criteria. This is a slippery slope and when consumers aren’t properly educated on potential drawbacks of a drug and/or proper usage, it can be dangerous. Importantly, we still don’t know the true long-term implications of this class of drugs.

It will be important for medical professionals to discourage off-label or improper use of these drugs, as well as for fitness and nutrition professionals to educate consumers on the importance of physical activity and healthy nourishment for life—not just for weight loss.

However, it’s not all bad. For the right patients, GLP-1s can be the first step in the right direction toward a healthier life. I hope that the continual rise of GLP-1s comes with an increase in communication around potential side effects, the fact that these drugs don’t work for everyone, and most importantly, that this isn’t a miracle cure. I believe 2024 will bring about a change in communication related to GLP-1s, specifically that there’s still no “magic pill” and that regular exercise and proper nutrition are still the No.1 way to manage one’s weight, though some weight loss drugs can help when properly prescribed, used, and managed.

Gyms as Health Ecosystems

Group of Six Athletic People Running on Treadmills, Doing Fitness Exercise. Athletic and Muscular Women and Men Actively Workout in the Modern Gym. Sports People Workout in Fitness Club. Side ViewShutterstock

Gyms are becoming more than gyms. Increasingly, big-name box gyms like LifeTime are adding health, nutrition, and medical services, and “recovery lounges” to create all-in-one ecosystems for health, fitness, and medical care.

Smart Personal Training

Tired Beautiful Athletic Woman Looking Down after Intensive Fitness Exercise.Shutterstock

Virtual personal training platforms are continuing to take off, with more entering the market on a regular basis. Between AI-driven workout machines like Tonal, Tempo, and Aviron, and individualized platforms like Future and Caliber, consumers have no shortage of personalized training options.

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

Food as Medicine

Healthy asian two people young woman eating vegetables green salad at gym In a room with a window with natural light. Fitness and healthy food conceptShutterstock

“Lifestyle medicine” is nothing new, and neither is the “food as medicine” concept, but I believe 2024 will bring a bigger emphasis on the latter as more and more people learn about the healing power of a nutritious diet. Homesteading is also seeing an increase in popularity, as people want to be more in control of what they eat.

Wearable Technology and Health/Performance Tracking

Young fitness woman looking at her smart watch while taking a break from outdoor workout. Sportwoman checking pulse on fitness smart watch device.Shutterstock

Technology in fitness isn’t going anywhere. The past several years have brought new tech wearables to the market and 2024 will be no different. People are interested in their physical performance, even if they aren’t competitive athletes. Tracking stats like pulse ox, HRV, RHR, body temperature, and sleep will continue to become more fine-tuned and drive the habits of active people. Notably, some experts think that too much tracking can have negative effects, so it’s important to balance the statistics your watch gives you with a healthy amount of listening to your body.

Social Fitness

Group,,Sporty,Women,,Men,Training,,Exercise,Bikes, class, instructor,trainerShutterstock

Despite being constantly connected to others via the Internet and social media platforms, loneliness is an epidemic in America. Social fitness opportunities, like community walks, run groups, and in-person fitness classes will become increasingly popular, as will social fitness networking platforms like Strava.

Focus on Cycle Tracking for Women

Women,Working,Out,Gym,happy,high five, celebrate,fitness,gym,exercise,push,upShutterstock

In the last couple of years, light has been shed on how profoundly a female’s menstrual cycle affects physical performance. On social media, it’s easy to find posts and videos about how to train during one’s luteal, follicular, ovulation, and menstrual phases. Companies like Wild.AI are conducting research and working with women to create solutions for training, nutrition, and recovery based on cycle patterns. I think in 2024, we’ll see an increased emphasis on this, thus an increase in female athletic performance across the board.

Final Word From the Expert

Group of happy friends stands with raised arms at sunset mountain and enjoys sunsetShutterstock

I definitely see a continued emphasis on outdoor exercise, exercise for mental health, social fitness, and enhanced wellness/fitness tracking. I don’t see GLP-1s going anywhere, and I do think we’ll continue to see the introduction of new obesity drugs. However, I hope to see better communication and more honest marketing around these drugs, as well as more (and better) education from medical providers and nutrition/fitness professionals.

The takeaway is that regular exercise, a nutritious diet, good sleep, and proper hydration remain the foundation for a healthy lifestyle. Other than these pillars, it’s important to be mindful of mental health and social wellness, too. It can feel like a lot to balance at times, but finding routines and activities that make you happy is the key to long-term success.

Amanda Capritto, CPT, CSNC, CES, is a fitness trainer at Trainer Academy
Fitness & Workouts

10 Ways to Get in Shape by June

Trish_Koeslag_liftwithtrish11
Trish Koeslag Pops the Lid on 2 “Dieting Myths” That Kept Her From Losing 15 Pounds
Copyright liftwithtrish/Instagram
Leah Groth
By Leah GrothMar 18, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you hoping to lose weight and shape up by summer? One expert has a simple plan for you. Trish Koeslag is revealing the truth about burning fat over 40. In a new social media post, the women’s nutrition and fitness coach, whose mission is to help women over 40 simplify macros and movement to lose weight, reveals 10 tips to help you get fit in months. “If I wanted to hit my weight loss goal by June, this is exactly what I’d do,” she writes.

Get in a Calorie Deficit

The first thing you need to do is get into a calorie deficit. In order to determine “how much you should eat for your goals,” download a free macro calculator and input your numbers.

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

Walk Daily

Next, walk “everyday” she says, recommending doing it outside. “Aim for 10K+ steps (I go for an hour walk every morning and the rest of my steps are incremental throughout the day. I track steps using my Apple Watch)! she writes.

Amp Up Your Protein Intake

Make sure you are eating enough protein. “EAT 25-30g of protein at every meal. (Foods like chicken breast, ground chicken/turkey, shrimp, Greek yogurt, cottage cheese, eggs)!” she suggests.

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

Hydrate

Hydration is also key. “DRINK 2-3L of water daily,” she says. She also recommends adding electrolytes.” 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.

Lift Weights

Next, lift weights. “STRENGTH train 3-4x/week making sure that you are pushing intensity levels (where you feel like maybe you could do 1-2 more reps on your last rep)!” she says. According to the Mayo Clinic, 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

Do Zone 2 Cardio Twice a Week

She also recommends doing zone 2 cardio twice a week. “Try 30 minutes to start using the elliptical, stair master, go for a run (do what you enjoy)!” she writes.

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

Don’t Drink Your Calories

Make sure not to drink your calories. “LIMIT liquid calories (eat your calories, drinking them will likely leave you hungry)!” says Trish.

Eat Mostly Whole Foods

When it comes to diet, choose whole foods 90% of the time, “and fun foods 10% of the time,” she suggests. “I don’t cut out any food I love, including chocolate. I eat it in moderation)!”

Get Enough Sleep

Make sure to get enough rest. She recommends sleeping 7 to 8 hours and managing stress via “journaling, reading, yoga, breath work, walking,” she says.

Diet Less, Maintain More

She suggests spending less time dieting and more time in maintenance. “Focus on a 12 week cut then get back into maintenance so you can fuel your body to build muscle)!” she says. And finally, “FOCUS on consistency, not perfection.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Fitness & Workouts

7 Insider Secrets from Personal Trainers for Optimal Fitness

Fit woman talking to her trainer at the gym.
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Ferozan Mast
By Ferozan MastMay 05, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓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.

Personal trainers are experts when it comes to fitness and nutrition—after years of experience, they know what works and what doesn’t. “Personal trainers are experts in their field and can provide valuable information about exercise, nutrition, and overall wellness,” according to the Southern California Health Institute. “They can teach you new exercises and proper form to make sure you are getting the most out of your workouts.” Here are 7 fitness tips personal trainers swear by for optimal fitness.

Strength Before Cardio

Determined female athlete looking away and doing goblet squat with heavy kettlebell during intense training in spacious light gymShutterstock

Save the cardio for after your strength training sessions. "Strength train before doing cardio for maximum fat burn and energy efficiency," Virgin Active Head of Group Exercise Israel Rivera tells Cosmopolitan. "Save your glycogen stores to push harder and heavier during your strength training workouts to build lean muscle mass. Once those stores are depleted your body will resort to fat as fuel for exercising. So, bang the cardio out after your strength training session to achieve a fitter, leaner you.”

Too Much Too Soon

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

Make realistic goals and start off slowly. “A lot of people jump into doing too much, or going too hard, too soon,” personal trainer Zoe Mckenzie tells The Guardian. “This often results in a boom and bust approach of doing lots, then burning out and doing nothing. Starting low and going slow is key to building up whatever activity you are doing.”

Technique Is Everything

young sporty woman shoulder pain from workout in the gymShutterstock

If your technique is off, your workout will not be as effective. "It’s much more important to train with the correct technique rather than train heavy," Master Trainer Dorota Maslewska tells Cosmopolitan. "You might learn some exercises by watching friends or others in the gym, but sometimes what you see isn’t safe."

Hit the Weight Room

close up of man holding weight in gymShutterstock

Don’t be afraid of lifting weights for optimal fitness. “As a personal trainer, strength training is the No. 1 type of exercise I recommend to live longer,” certified fitness trainer and nutrition coach Patricia Greaves tells CNBC. “Research has even shown that people in their 70s with mobility issues can boost their longevity with a strength-training program.”

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

Get a Workout Buddy

Fit people standing at barbells before exercise. Horizontal indoors shotShutterstock

Work out with a friend to make exercise more fun. “Your friend can be your personal trainer,” personal trainer Holly Davidson tells The Guardian. “If you agree, ‘We’re going to meet at a certain time and we’re going to do a workout,’ then it gives you more motivation to actually show up and get it done. Second, both of you are going to have ideas on what exercises you’re going to do.”

Food Prep

attractive young skinny smiling woman having fun cooking eggs at kitchen in morning having breakfast dressed in sexy pajamas outfit

Food prep is a great tool to support a healthy diet without having to constantly make decisions about food. “Meal prepping is so important,” certified personal trainer Matt Stewart tells Boston Magazine. “Pick a day on the weekend to do your food shopping and then cook your proteins and vegetables for the week. Not having healthy meals prepared caused me to always eat out at fast food restaurants. Eating hamburgers and French fries every day might sound fun, but it will wreck any weight loss goals you have.”

RELATED: 5 Truths About Why You Aren’t Losing Weight

Just Move

earth day. woman traveler walking among grass in meadow and holding in hand gathering wildflowers in mountains in sunlight, back view, space for textShutterstock

Can’t hit the gym? Any walking is better than no movement at all. “If you want to build up your cardiovascular fitness, then go for a brisk walk,” Davidson says. “If you’re not getting breathless, then find a hill and walk briskly up that and you’re going to really feel it a lot more.”

💪🔥 Body Booster: Any movement is good for your health—start slow and build up.

Fitness & Workouts

10 Workout Secrets I've Learned After Years as a Personal Trainer

Kat Best, nasm-cpt, ntp, bchn
By Kat Best, nasm-cpt, ntp, bchnMay 14, 2024
Kat Best, nasm-cpt, ntp, bchn
Board-Certified Holistic Nutritionist, Certified Personal Trainer, Owner at Kat Best Fitness & Nutrition LLC
Kat Best is a Co-founder and Head of Nutrition for Alta Coaching, Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition.
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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.

I am the co-founder and Head of Nutrition at Alta Coaching, a Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition. I have been a personal trainer for 8 years working with a variety of clientele and over a dozen certifications in training and nutrition modalities. My passion for training others stemmed from an unconventional path to loving fitness myself. I was not into athletics growing up and had intense struggles with body image and self-esteem. I began lifting weights in college and got hooked by how strong and confident it made me feel. I wanted to spread that to others so I became a personal trainer. Ready for another challenge, I started training Muay Thai in my mid 20’s and it inspired me to train like an athlete for the first time. Currently, I lift weights and train in Brazilian Jiu-Jitsu multiple times per week. I had to shed a lot of negative programming to learn what optimal fitness looks like for me and my unique body. The tips below are some lessons I have learned along the way (mostly the hard way) and I want to share them to save you from making the same mistakes.

1. No Celebrity Workout Is the Right One for You

,Fitness, lunges, workout, gym, exercise, instructor, personal, trainerShutterstock

Following fad workout or diet trends can be temporarily motivating but isn’t sustainable for the long term. I would do workouts I saw in magazines or Pinterest (pre-Instagram!) that typically had a celebrity or fitness model splashed across the front image. I didn’t actually care about the workout, I just wanted to look like her. Once I started learning resistance training principles and program design, I started doing exercises with intention and purpose behind their selection. Now that I have been lifting for 10 years, I am very aware of what exercises and intensity work for my body and what don’t.

2. Quality Sleep Is Non-Negotiable

,Brunette,Waking,Morning,,Stretches,sleep,bed,bedroom,wake,up,yawn,sleepingShutterstock

Getting enough sleep is the most efficient way for me to feel great every single day. Once I learned that there are sleeping repair windows for physical (10pm-2am) and mental recovery (2-6am), it made me take my sleep way more seriously and I am healthier because of it. Poor sleep impacts everything from energy levels, cognition, mood and it even increases sugar cravings. Taking a deep look at your sleep hygiene to add even 1 or 2 hours to your nightly average could make a huge difference.

3. Eating Enough Protein per Day Is Crucial

,High,Protein.,Healthy,Eating,,Diet,meat,chicken,steak,beef,fish,salmonShutterstock

If you want to be lean, have stable energy levels, feel strong and have no cravings then you need to build muscle. To support healthy lean muscle, you must be eating enough protein per day from quality sources. Why put in hard work at the gym if you are not fueling your body properly to rebuild and recover? Aim for a minimum of 25g per meal from sources like chicken, beef, eggs, turkey, Greek yogurt, or lentils.

Related: Top 10 Superfoods Every Woman Should Eat for the Best Body

Related:Top 10 Superfoods Every Man Should Eat for the Best Body

4. Stay in Your Lane, Not All Forms of Exercise Are Right for You

As a trainer, I have experimented with every group fitness class at least once. It is fun to try something new and learn, but our bodies are not designed to be great at everything. The level of skill, coordination, conditioning, and even patience should be considered before picking the right exercise modality. Doing something that is attainable is most likely to stick.

5. Consistency Is Key, Being Perfect Isn’t

Strong,Fitness,,Gym,,Dumbbell,Teamwork,Training, push,up, muscle, weights,Shutterstock

This is by far the most important thing I reinforce with my clients. Building discipline happens with consistency over time. The more you do something, the easier it will be to do. For example, working out twice a week for a year will get much better results than working out every day of the week for 2 weeks and repeating that on and off.

6. Too Much Cardio Will Stunt Muscle Growth

Kettlebell,Training,Gym,weights,training,exercise,Shutterstock

Too many people are sabotaging their results by overdoing the cardio. Cardiovascular training is good for heart health but it does burn a ton of calories and your body won’t build muscle if it doesn’t have enough energy available. For yo-yo dieters or those who want to lose fat and build muscle, hitting the weights over the treadmill will lead to better results.

Related: I Lost 130 Pounds With Help From Indoor Cycling and Here's How You Can, Too

7. Clear and Measurable Goals Are Important for Progress

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It is easy to set a goal, the hard part is actually getting there. It may seem silly, but this exercise of breaking down goals into habits is great for increasing self-awareness, the key is to keep it REAL with yourself. I worked out without specific or realistic goals for a while and it is not an efficient method. Having a specific goal like doing a pull-up or losing 10 lbs by following a 500 calorie deficit will provide a better road map for you to follow and see results.

8. Your Ability to Recover Is Your #1 Limiting Factor

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I have learned this one the hard way on many occasions. Without proper recovery our bodies do not have the resources to perform. For anyone who loves to push themselves in the gym or is aggressive about hitting milestones, the secret to continual progress is in your recovery. Poor performance, lack of results, injury, joint pain, lack of focus, irritability are all some signs you need to focus on your recovery.

9. You Can’t Ignore Your Weaknesses and Expect Them to Go Away

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Low back pain? Aching knees? Sore wrists? They may go away when you rest, but come back the moment you are active again and set you back. The secret is to strengthen your weak muscles, tendons, and ligaments to reduce pain. I am passionate about corrective exercise and functional training and I’ve seen so many people flourish after they finally address the nagging injury or correct the dysfunctional patterns their body has been adapted to.

10. Find an Inspiring Environment

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One reason I love going to the gym is I am inspired by others around me working hard and I pick up on the energy. I also belong to a martial arts gym for a close community that inspired me as well. If you are going to make fitness a routine part of your life, you need to find an environment you like to be in, otherwise you won’t go.

Related: I’ve Tried Nearly Every Diet and This is the #1 Best for Weight Loss For Me

11. Final Word From the Trainer

kat-best-foodKat Best

The most important message here is that it’s a lot easier to work out regularly, get in shape and maintain it if you keep it simple and focus on what works. At Alta, we have helped hundreds of people build habits, get results and change their lives by following just a few simple habits, consistently over time. If you enjoyed this article, don't miss out on my previous one titled The #1 Carb You Could Eat For Your Body.

Kat Best, NASM-CPT, NTP, BCHN is a co-founder and Head of Nutrition for Alta Coaching, Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition.

Nutrition & Diet

5 Easy Ways to Lose 2 Pounds a Week

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alexxandra.fitt/Instagram
Leah Groth
By Leah GrothMay 11, 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

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 a pound in just three days? It may be easier than you think, claims one expert. Alex, aka @alexxandra.fitt, is a fitness trainer and influencer whose goal is “helping women lose weight without the restrictions.” In a new social media post, she reveals how she helped one of her clients lose 10 pounds in just 30 days. “My client Lexi lost 10lbs in her first month of working together, and I’m gonna tell you exactly how she did it so you can too,” she says. Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.

Creating an Eating Schedule

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The first tip is creating an eating schedule. “Pack your meals to work,” she says. “This helped Lexi a lot with her binge eating because she was eating throughout the day!”

Body Network’s Expert Weighs In

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“Planning and preparing food ahead of time can really help with preventing eating out and having healthy food on hand,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “Remember to pack snacks as well as lunch to keep you going all day.”

Walk for an Hour Daily

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Next up, get your steps in. “Go for a one-hour walk every day. If you can’t get 10,000 steps, do an hour walk at least. This can be broken up into two 30-minute walks as well,” she recommends.

RELATED:15 Ways to Lose Weight Every Weekend

Body Network’s Expert Weighs In

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“Our lives have become so sedentary, and it is sending our metabolism into a tailspin and reducing the number of calories we burn significantly,” says Collingwood. “Moving your body with a walk or small bouts of exercise every day is necessary to counteract all of the sitting we are doing.”

Also, Exercise Three Times a Week

Alexandra_alexx.fitt12alexxandra.fitt/Instagram

“Do some type of exercise three times a week. This can be at home, Pilates class, yoga anything,” she recommends. “Lexi lost another 8 pounds in a month when she consistently followed the workouts I gave her.”

RELATED: This Is the Best Time of the Day to Exercise, According to Science

Body Network’s Expert Weighs In

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“When we lose weight, we lose fat but also muscle tissue,” explains Collingwood. “Doing resistance based exercise like lifting weights, bodyweight exercise, yoga, or pilates type workouts can help to maintain or even potentially build muscle instead of losing it during our weight loss journey.”

RELATED:10 Quick Exercises to Firm Up Loose Skin in 10 Days

Cut Soda and Fried Food Out

Alexandra_alexx.fitt19alexxandra.fitt/Instagram

Next up, clean up your diet. “Lexi was a huge soda addict. She cut out soda slowly and switched to sparkling water. Fried foods was a NO go as well she was committed,” she says.

Body Network’s Expert Weighs In

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“Regular sodas are the number one source of added sugar in our diets,” agrees Collingwood. “It is not filling and provides nothing but sugar. Sparkling water is hydrating and provides zero calories. Fried foods are laden in oil, which is extremely calorie dense and not conducive to weight loss.”

Consume More Protein

Alexandra_alexx.fitt11alexxandra.fitt/Instagram

Her final tip? “Protein baby,” she says. “I gave Lexi a meal plan with 140g of protein to eat a day she weighed 160 lbs at the start and dropped down to 142 lbs.”

RELATED:20 Possible Ozempic Side Effects

Body Network’s Expert Weighs In

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“Protein is essential but everyone needs different amounts,” explains Collingwood. “140 grams of protein for a woman is a lot of protein and may be difficult to achieve especially when on a weight loss diet.”

💪🔥Body Booster: Combine weight loss with resistance exercises like strength training, yoga, or Pilates to keep your muscles strong and healthy throughout your journey.

Nutrition & Diet

9 "Healthy" Foods Stopping You From Losing Weight

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Leah Suzanne
By Leah SuzanneMar 31, 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.

Are you trying to lose weight but can’t get your diet right? You might need to ditch a few foods from your daily menu. Maxie Haase is a macros nutrition coach who helps her clients lose weight in a natural and sustainable way, finding “peace with food and power through nutrition.” In a recent Instagram post, she discusses food to avoid if you are trying to lose weight.

These Foods Aren’t “Bad” But Won’t Help You Lose Weight

“I like to spend my macros wisely when in a caloric deficit and everything I’m about to list is based off of personal preference and experience; I AM NOT SAYING THESE FOODS ARE BAD! When cutting, I aim to eat mostly whole, single ingredient foods and try to make my meals higher volume to help with satiation. Here is my list of things I avoid,” she writes.

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

Nut Butters and Nuts

The first food to avoid in a calorie deficit is nut butters and nuts. “I love peanut butter more than most people, but 1 serving is 190-200cals and I would rather spread those cals out in a different way,” she says.

Granola

As a kid, you might have been trained to believe granola is healthy, but it’s not great for weight loss. “It’s so crunchy and delicious, but the portion size compared to nutritional profile is not worth it to me,” she writes.

Honey

Honey is sourced from bees, but that doesn’t mean it is better than other sweeteners for weight loss. “Arguably the best natural sweetener, but it’s pure carbs and I would rather eat those carbs/can do without adding sweetness to yogurt. It’s not necessary to me,” she writes.

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

Fancy Coffees

Many fun and sweet coffees are to be ordered at your local shop, but be careful. “I will keep my coffee order simple because lattes and super sugary drinks are calorie dense and I’d rather eat those cals,” she says.

Apples, Bananas, and Watermelon

Lots of weight loss experts recommend fruit, but there are a few to avoid, including apples, bananas, and watermelon. “This sounds nuts, but those fruits are a lot higher in carb in comparison to berries. When cutting, I eat mostly berries!” she says.

Alcohol

Alcohol is basically drinking your calories. “It eats up my cals, gives me no nutritional benefit and messes up my digestion,” she says.

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

High Fat Protein

Sure, some higher-fat meats are great sources of protein – but they are also high in fat! She recommends avoiding high fat protein on the regular. “I choose leaner meat like chicken, lean beef, white fish, shrimp for the majority of my meals to save fat for other things in my day,” she says.

Protein Bars

Protein bars are another no-no. “You will never catch me eating a 200-300 cal fake candy bar. I can make a meal with those cals that is much more filling,” she says.

Dining Out

She also avoids dining out. “I can make a much larger, lower cal meal at home that is more satisfying,’ she says.

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

Bottom Line

The bottom line? “All of the things listed above are not BAD. I simply cut back or remove them from my weekly routine/grocery haul when in a caloric deficit because it allows me more flexibility with the rest of my day,” 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

11 Things to Know Before Taking Ozempic

Dr Sophie GP
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Christopher Roback
By Christopher RobackMar 31, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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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.

We've all been there - trying diet after diet, exercise plan after exercise plan, only to find ourselves struggling to lose weight or keep it off. If you've been wondering about those "miracle" weight loss drugs like Wegovy and Ozempic that celebrities are raving about, you're not alone. Dr. Sophie Newton breaks down exactly how these medications work and what you should consider before jumping on the bandwagon. Read on to discover if these treatments could be the kickstart to your weight loss journey that you've been looking for.

Yes, They Actually Work

"These medications have shown impressive results in clinical trials," Dr. Sophie says in her post. "In randomized double-blind control trials, people using Wegovy lost an average of 12% more body fat compared to those in the placebo group." Dr. Sophie explains that colleagues in the United States report excellent outcomes with patients successfully losing weight and maintaining it while on the medication.

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

The Celebrity Connection

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"High-profile individuals like Elon Musk and reportedly Khloe Kardashian have used these medications for weight loss," notes Dr. Sophie. She mentions that this celebrity endorsement has led to the medication being nicknamed "the skinny shot" and has dramatically increased public interest in these treatments.

How These Drugs Actually Work

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"These medications belong to a group called GLP-1 analogues," Dr. Sophie explains. "Wegovy contains semaglutide, which essentially makes you feel less hungry and more easily full, so you naturally eat less and lose weight." Dr. Sophie clarifies that the mechanism is straightforward and typically very effective for most patients.

Health Benefits Beyond Weight Loss

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"When losing weight with these medications, you're also reducing your risk of conditions like type 2 diabetes and heart disease," Dr. Sophie points out. She highlights that the drugs help lower metabolic risk factors, providing substantial health benefits beyond mere cosmetic improvements.

RELATED:20 Possible Ozempic Side Effects

Common Side Effects to Expect

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"Like all medications, these drugs come with potential side effects," warns Dr. Sophie. "Most commonly, patients might experience nausea, vomiting, diarrhea, constipation, bloating, or excess gas." Dr. Sophie notes that these symptoms typically settle as the body adjusts, and treatment usually starts with a lower dose that gradually increases.

Serious Side Effects to Be Aware Of

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"If you have a personal or family history of thyroid cancer, these medications aren't suitable for you due to a potential link," cautions Dr. Sophie. She adds that in some cases, the medications have been associated with pancreatitis, though most people tolerate the treatment well despite these risks.

Accessibility and Cost Considerations

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"While these drugs are approved by NICE on the NHS, they're only available through specialist weight loss centers, which aren't accessible to everyone," Dr. Sophie explains. She points out that many people must pay privately, creating a financial barrier that might prevent some from accessing this treatment option.

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

It's Not a Forever Solution

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"You can regain weight after stopping the medication unless you maintain the lifestyle changes you've implemented," Dr. Sophie advises. She recommends thinking of these drugs as a kickstart to healthier habits rather than a permanent solution, emphasizing the importance of continued diet and exercise modifications.

A Comprehensive Approach Is Still Necessary

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"While using these medications, you still need to focus on improving your diet, lifestyle, and increasing physical activity," Dr. Sophie stresses. She reminds patients that the drugs work best as part of a comprehensive approach to weight management that includes all the fundamentals you already know about.

Last Word

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If you're considering weight loss medications like Wegovy or Ozempic, remember they're most effective when combined with lifestyle changes. While they can provide an excellent starting point for your weight loss journey, sustainable results require ongoing commitment to healthy habits. Always consult with your healthcare provider to determine if these treatments are appropriate for your specific situation and health history. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

5 “Healthy” Foods Making You Gain Weight

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​Add Them to Your List
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Leah Suzanne
By Leah SuzanneMar 31, 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.

Are you eating seemingly healthy food but can’t seem to lose weight? Even food dubbed “healthy” can cause you to pack on the pounds, according to an expert. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he blows the lid on the food you are probably eating that could make you gain weight. “5 healthy foods that are making you fat,” he writes. “The last one is gonna SHOCK you.”

Sushi Rolls

Do you go out to sushi with friends, thinking it will help you stick to your diet? According to Ruperti, sushi rolls are sneaky when it comes to carbs and calories. “Mostly white rice, sugary sauces, and just a touch of protein. It’s basically expensive carbs with a side of soy—not ideal for fat loss,” he says.

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

Low-Fat Dairy

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Many of us were trained to think that non-fat and low-fat dairy products are instrumental in weight loss, especially compared to the full-fat version. But this isn’t the case, says Ruperti. “When they take out the fat, they usually add gums, fillers, or artificial sweeteners. You’re left with gut issues, cravings, and no real satisfaction,” he explains.

Avocados

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You have likely heard that avocado can fuel weight loss, as it is packed with healthy fats. However, they can also cause you to gain weight. “Yes, they’re packed with nutrients, but they’re also calorie bombs. It’s easy to overdo it and add hundreds of calories without even noticing,” he says.

Salads with Dressing

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When you think about going on a diet, salads come to mind. However, eating salads can be worse than other foods in terms of fat and calories. “The greens are fine, but drench them in dressing and suddenly it’s a fat-heavy, seed-oil-loaded meal that can hit 800+ calories fast,” says Ruperti. This is why a lot of people on diets will bring their own salad dressings with them.

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

Egg Whites Only

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Sure, there is fat in the yolk of an egg, and you can still get a lot of protein from the white. However, Ruperti doesn’t recommend egg white only breakfasts. “Skipping the yolks means skipping the good stuff. Whole eggs support muscle growth and satiety—egg whites alone just don’t cut it,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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