Name: Trainer Reveals the 60-20-20 Rowing Secret That Builds Full-Body Muscle
Uploaded: 2025-01-10T12:02:49Z
Description: Video

Home>
Fitness & Workouts>
Trainer Reveals the 60-20-20 Rowing Secret That Builds Full-Body Muscle>
Fitness & Workouts
✓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.

        Trainer Reveals the 60-20-20 Rowing Secret That Builds Full-Body Muscle
    Master proper rowing technique with this science-backed beginner workout.
By Christopher RobackJan 10, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
Copyright Sunny Health & Fitness/YouTube
By Christopher RobackJan 10, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
Fitness & Workouts
Related Stories
AI Powered

        51-Year-Old Trainer Reveals 6 Exercises for a “Sezzy” Back
    

        Coach Unveils 40-30-20 Method for Fat Burning
    
Ever wondered why some people make rowing look effortless while others struggle? The secret lies in understanding the precise balance of muscle engagement - a technique that Sunny Fitness TrainerDana Simonelli breaks down into a simple 60-20-20 ratio. In this 15-minute beginner workout, you'll learn how to master this technique while getting an effective full-body workout that engages 86% of your muscles.
The Science of the 60-20-20 TechniqueMany beginners approach rowing as an upper body exercise, but Dana reveals the crucial insight that transforms rowing efficiency: "It's 60% legs, 20% core, and 20% upper body," she says in the video. This distribution explains why proper form is essential for maximizing your workout. When you understand this ratio, you'll immediately notice the difference in your rowing performance.
Full-Body Activation BenefitsShutterstock
Research shows that rowing engages approximately 86% of your body's muscles in each stroke. This comprehensive activation includes your legs, core, back, and arms, making it one of the most efficient full-body workouts available. The key is maintaining proper form throughout each movement to ensure all muscle groups are engaged effectively.
Mastering the Basic Movement PatternShutterstock
"When you bring the handle back, it's going to come right underneath your chest," Dana explains, highlighting the proper positioning. She emphasizes following the correct sequence: legs, core, upper body on the pull, then upper body, core, legs on the return. This pattern ensures you're maintaining the 60-20-20 ratio throughout each stroke.
RELATED: Top Fitness Coach Shares How She Lost 15 Pounds in 90 Days
Starting with the Right ResistanceShutterstock
For beginners, Dana recommends starting with a lower resistance setting. "Even when it's lower, you're still going to have tension pulling back," she notes. This approach allows you to focus on mastering the 60-20-20 technique while still getting an effective workout without overwhelming your muscles.
Interval Training for BeginnersShutterstock
The workout uses 30-second intervals to build endurance while maintaining proper form. "We're going to do 30-second intervals," Dana explains, emphasizing controlled movement over maximum effort. These short bursts followed by active recovery help you maintain the correct muscle engagement ratios throughout your session.
Advanced Grip VariationsShutterstock
Once you've mastered the basic form, Dana introduces grip variations to target different muscle groups. "Switch your grip so palms are up," she instructs, demonstrating how this engages the biceps while maintaining the core 60-20-20 principle. These variations add diversity to your workout while reinforcing proper technique.
Core Engagement EnhancementShutterstock
To maximize the 20% core component, Dana introduces a side-to-side variation: "We're going to take it side to side," she demonstrates. This modification engages the obliques while maintaining the fundamental rowing motion, adding an extra dimension to your core workout.
RELATED: “Crush” Your Fat Loss in 10 Days with These 5 Fitness-Instructor Endorsed Tips
Progressive Resistance ApplicationShutterstock
As you become comfortable with the 60-20-20 technique, Dana guides you through gradual resistance increases. "You're going to add a little bit more resistance," she advises, while emphasizing the importance of maintaining proper form. This progression helps build strength while ensuring the correct muscle engagement ratio.
Maintaining Proper Stroke RateShutterstock
"Your stroke rate shouldn't be super crazy high," Dana cautions, explaining how a controlled pace helps maintain the 60-20-20 ratio. This focus on quality over quantity ensures you're getting the maximum benefit from each stroke while preventing form breakdown.
Recovery and Breathing TechniquesShutterstock
Proper recovery between intervals is crucial for maintaining form. "I want that heart rate to get down," Dana emphasizes during rest periods. This attention to recovery helps maintain energy levels and proper form throughout the workout, ensuring you can consistently apply the 60-20-20 technique.
RELATED: Fitness Instructor Lost 10 Pounds After Correcting 3 Habits
Mental Health and Stress BenefitsShutterstock
Beyond physical benefits, proper rowing technique offers significant mental health advantages. The rhythmic, repetitive nature of maintaining the 60-20-20 ratio creates a meditative effect similar to yoga, contributing to stress reduction and improved mental well-being.
Completing Your WorkoutShutterstock
The session concludes with a final 15-second push followed by a proper cool-down. "Amazing job. You absolutely killed it," Dana encourages, reminding participants that mastering the 60-20-20 technique comes from consistent practice and attention to form. This structured conclusion helps ensure a safe and effective end to your workout session. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.
workout routines

        
        The Latest
        
    

        She Lost 28 Lbs Eating These Foods “On Repeat”
    
Leah Suzanne
Apr 25, 2025

        Nutritionist Lost 30 Lbs by Swapping These 7 Foods
    
Leah Suzanne
Apr 25, 2025

        5 Costco Proteins That Helped a Woman Drop 3% Body Fat
    
Leah Suzanne
Apr 25, 2025

        She Lost 65 Pounds on GLP-1 And Here Are Her 4 Survival Tips
    
Christopher Roback
Apr 25, 2025

        
        More For You
        
    
Fitness & Workouts
        Trainer Reveals the 60-20-20 Rowing Secret That Builds Full-Body Muscle
    
Copyright Sunny Health & Fitness/YouTube
By Christopher RobackJan 10, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 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.
Ever wondered why some people make rowing look effortless while others struggle? The secret lies in understanding the precise balance of muscle engagement - a technique that Sunny Fitness TrainerDana Simonelli breaks down into a simple 60-20-20 ratio. In this 15-minute beginner workout, you'll learn how to master this technique while getting an effective full-body workout that engages 86% of your muscles.
The Science of the 60-20-20 TechniqueMany beginners approach rowing as an upper body exercise, but Dana reveals the crucial insight that transforms rowing efficiency: "It's 60% legs, 20% core, and 20% upper body," she says in the video. This distribution explains why proper form is essential for maximizing your workout. When you understand this ratio, you'll immediately notice the difference in your rowing performance.
Full-Body Activation BenefitsShutterstock
Research shows that rowing engages approximately 86% of your body's muscles in each stroke. This comprehensive activation includes your legs, core, back, and arms, making it one of the most efficient full-body workouts available. The key is maintaining proper form throughout each movement to ensure all muscle groups are engaged effectively.
Mastering the Basic Movement PatternShutterstock
"When you bring the handle back, it's going to come right underneath your chest," Dana explains, highlighting the proper positioning. She emphasizes following the correct sequence: legs, core, upper body on the pull, then upper body, core, legs on the return. This pattern ensures you're maintaining the 60-20-20 ratio throughout each stroke.
RELATED: Top Fitness Coach Shares How She Lost 15 Pounds in 90 Days
Starting with the Right ResistanceShutterstock
For beginners, Dana recommends starting with a lower resistance setting. "Even when it's lower, you're still going to have tension pulling back," she notes. This approach allows you to focus on mastering the 60-20-20 technique while still getting an effective workout without overwhelming your muscles.
Interval Training for BeginnersShutterstock
The workout uses 30-second intervals to build endurance while maintaining proper form. "We're going to do 30-second intervals," Dana explains, emphasizing controlled movement over maximum effort. These short bursts followed by active recovery help you maintain the correct muscle engagement ratios throughout your session.
Advanced Grip VariationsShutterstock
Once you've mastered the basic form, Dana introduces grip variations to target different muscle groups. "Switch your grip so palms are up," she instructs, demonstrating how this engages the biceps while maintaining the core 60-20-20 principle. These variations add diversity to your workout while reinforcing proper technique.
Core Engagement EnhancementShutterstock
To maximize the 20% core component, Dana introduces a side-to-side variation: "We're going to take it side to side," she demonstrates. This modification engages the obliques while maintaining the fundamental rowing motion, adding an extra dimension to your core workout.
RELATED: “Crush” Your Fat Loss in 10 Days with These 5 Fitness-Instructor Endorsed Tips
Progressive Resistance ApplicationShutterstock
As you become comfortable with the 60-20-20 technique, Dana guides you through gradual resistance increases. "You're going to add a little bit more resistance," she advises, while emphasizing the importance of maintaining proper form. This progression helps build strength while ensuring the correct muscle engagement ratio.
Maintaining Proper Stroke RateShutterstock
"Your stroke rate shouldn't be super crazy high," Dana cautions, explaining how a controlled pace helps maintain the 60-20-20 ratio. This focus on quality over quantity ensures you're getting the maximum benefit from each stroke while preventing form breakdown.
Recovery and Breathing TechniquesShutterstock
Proper recovery between intervals is crucial for maintaining form. "I want that heart rate to get down," Dana emphasizes during rest periods. This attention to recovery helps maintain energy levels and proper form throughout the workout, ensuring you can consistently apply the 60-20-20 technique.
RELATED: Fitness Instructor Lost 10 Pounds After Correcting 3 Habits
Mental Health and Stress BenefitsShutterstock
Beyond physical benefits, proper rowing technique offers significant mental health advantages. The rhythmic, repetitive nature of maintaining the 60-20-20 ratio creates a meditative effect similar to yoga, contributing to stress reduction and improved mental well-being.
Completing Your WorkoutShutterstock
The session concludes with a final 15-second push followed by a proper cool-down. "Amazing job. You absolutely killed it," Dana encourages, reminding participants that mastering the 60-20-20 technique comes from consistent practice and attention to form. This structured conclusion helps ensure a safe and effective end to your workout session. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

        
        Most Popular
        
    

        12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
    
Leah Groth
May 06, 2024

        8 High-Protein Foods with Nearly Zero Calories That Melt Fat
    
Leah Groth
Dec 23, 2024

        I Got My Best Body After 50 and Here’s How You Can, Too
    
Liz Hilliard
Jun 03, 2024

        20 Incredible Ozempic Success Stories
    
Ferozan Mast
May 16, 2024

        How White Lotus Star Michelle Monaghan Looks Flawless and Flat-Abbed at 49
    
Leah Suzanne
Mar 30, 2025

        Leslie Bibb Reveals Her Diet and Fitness Secrets
    
Leah Suzanne
Mar 31, 2025
Don’t Miss Out
Body Network is devoted to you getting the fittest, healthiest body on the planet. Featuring nutrition and fitness experts and influencers, and real-life success stories, it's for anyone who wants to look and feel their best.
Fitness & Workouts
        Courtney Fisher Gives You Workout to Getting “Lean and Strong” Body
    
justtcocoo/Instagram
By Leah GrothAug 31, 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 get in shape? According to Courtney Fisher, a fitness trainer with over 1.3 million followers on Instagram alone, there are five exercises that can help you achieve a long and lean Pilates body fast. Fisher, who swears by her 3-2-1 strength x pilates method that will get you into “the best shape of your life” in 30 to 45 minutes three to five times a week, shares a free workout with her followers. “I want to be lean and strong and do strength x pilates, but IDK what to do,” she says, is a question she is being asked lately. Here are all the exercises that she recommends. 
Full Body Combo Moves Hit Multiple Muscle Groups
See on Instagram
In the caption, she explains that “Full body combo moves” help to hit “multiple muscle groups and burn tons of calories in a short amount of time.”  
Overhead Reverse Lungesjusttcocoo/Instagram
She starts with overhead reverse lunges, holding dumbbells with her arms flexed straight into the air. She recommends 10 reps and three sets. 
RELATED:9 Ways to Lose Weight Without Counting Calories, According to a Coach Who Lost 160 Pounds
Lateral Lunge Plus RowShutterstock
Next up, lateral lunge plus row. She also holds free weights and, as she lunges to one side, rows. Again, she recommends 10 reps per side and three sets. 
Lemon Squeezer and Outjusttcocoo/Instagram
Her next move? Lemon squeezer and out. A complex ab move that involves laying on your back and squeezing legs together while drawing your upper body in with weights. She recommends three sets of eight. 
Dumbbell Glute Bridge MarchShutterstock
Next up, dumbbell glute bridge march. She says to do 12 reps and three sets. 
Dumbbell Squat SwingsShutterstock
The last exercise in the circuit are dumbbell squat swings, 12 reps and three sets. 
Related: The #1 Best Ways to Get Fit When You're Short on Time
Also, Walk Daily for 10 to 20 Minutes
See on Instagram
In another post, Courtney also stresses the importance of “walking daily” and claims that you don’t even have to get 10,000 steps in. She suggests 10 to 20 minutes, which she does on the treadmill. Walking briskly on a daily basis can help you maintain a healthy weight and lose body fat, as well as prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes, says the Mayo Clinic. It can also help improve cardiovascular fitness, strengthen your bones and muscles, improve muscle endurance, increase energy levels, improve your mood, cognition, memory, and sleep, improve your balance and coordination, strengthen your immune system, and reduce stress and tension.
💪🔥Body Booster: Instead of doing simple exercises, try to work multiple muscle groups at once with combination moves like these. 
Fitness & Workouts
        I'm a Celebrity Trainer and These 12 Hybrid Moves Torch Fat Fast
    

        Copyright Kollins Ezekh
    
By Christopher RobackOct 22, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓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.
Feeling stuck in your fitness routine? Looking for ways to boost your results without spending hours at the gym? You're not alone. Many of us struggle to find effective workouts that fit our busy lives. That's where hybrid training comes in, offering a fresh approach to fitness that can revolutionize your results.
Celebrity personal trainerKollins Ezekh shares his top hybrid workout secrets exclusively with Body Network. As an avid boxer who also enjoys running, weight training and Pilates, Kollins believes in the power of varied, enjoyable workouts. "Having fun with your routine is essential," says Kollins, who recently opened Reform Pilates LA. "Hybrid training adds an exciting twist to your exercise, bringing fantastic health benefits you might not expect!"
Kollins' approach is rooted in a combination of functional training, strength building, and high-intensity cardio. "As a plant-based athlete, I cannot stress enough the importance of holistic fitness strategies, including anti-inflammatory diets and consistent movement, to enhance physical health and well-being," he explains.
Let's dive into Kollins' expert tips for maximizing your workouts and achieving your fitness goals.
Prepare Your Body and Mind
Copyright Kollins Ezekh
Before jumping into any hybrid workout, Kollins underlines the importance of preparation. "Start with a full-body dynamic warm-up to increase heart rate and activate muscles," he advises. "Movements like leg swings, arm circles, and hip openers are ideal." Kollins also stresses the importance of proper hydration and nutrition, recommending a balanced meal or snack 1-2 hours before your workout.
Master the Squat to Press
plantbasedboxer/Instagram
One of Kollins' go-to moves is the Squat to Press. "This exercise combines lower-body strength with upper-body power," Kollins explains. "It engages multiple muscle groups like the quads, glutes, shoulders, and core, boosting metabolic rate and improving functional strength."
Lunge and Curl for Total Body Engagement
See on Instagram
"The Lunge with Bicep Curl is a fantastic hybrid move," says Kollins. "It engages the legs and arms simultaneously, enhancing stability and muscle endurance." This exercise is perfect for those looking to maximize their workout efficiency.
Climb Your Way to Fitness
Shutterstock
Mountain Climbers are a staple in Kollins' hybrid workouts. "It's an excellent cardio exercise that also targets the core, shoulders, and legs," he shares. "This move is great for promoting high-calorie burn in a short amount of time."
Deadlift to Row for Posterior Chain Power
Copyright Kollins Ezekh
Kollins recommends the Deadlift to Row as a powerful combination move. "This exercise works the hamstrings, glutes, back, and arms," he explains. "It's a perfect blend of strength training and functional movement."
Embrace the Burpee
See on Instagram
"Burpees are a full-body workout that rapidly increases heart rate," Kollins states. "They're ideal for fat-burning and muscle endurance." While many dread this exercise, Kollins insists on its effectiveness in hybrid routines.
Row Your Way to a Stronger Core
Copyright Kollins Ezekh
Renegade Rows are another favorite of Kollins. "This move builds upper body strength and core stability," he says. "It engages the back, shoulders, and abs simultaneously, making it a time-efficient exercise."
Get Your Knees High
Copyright Kollins Ezekh
"High Knees are great for increasing cardiovascular endurance and activating the hip flexors and lower abs," Kollins shares. This simple yet effective move is a staple in his hybrid workouts.
Push-Up to Side Plank for Upper Body Strength
Copyright Kollins Ezekh
Kollins recommends the Push-Up to Side Plank as a challenging combination. "This exercise combines upper-body strength with core stabilization," he explains. "It's excellent for enhancing overall muscle tone."
Split for Balance and Strength
plantbasedboxer/Instagram
"Split Squats isolate the quads and glutes, enhancing unilateral strength and muscle balance," says Kollins. This move is crucial for developing lower body strength evenly.
RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger
Swing into Action
See on Instagram
Kettlebell Swings are a powerhouse move in Kollins' hybrid workouts. "This is a powerful fat-burning exercise that strengthens the lower body and core," he states. "It's highly effective for overall conditioning."
Plank for Core Stability
Copyright Kollins Ezekh
Kollins underlines the importance of core work with Plank with Shoulder Taps. "This move strengthens the core and enhances upper-body stability," he explains. "It's a great finisher for any hybrid workout."
RELATED: 13 Popular Drinks Ranked From Least to Most Harmful
 for Joy and Power
Copyright Kollins Ezekh
Kollins is a big fan of Box Jumps in his hybrid routines. "Box Jumps develop explosive power in the legs while also providing a cardio boost," he explains. This exercise is excellent for improving athletic performance and burning calories.
"These hybrid workouts have been transformative for both my personal fitness and the way I train my clients," Kollins shares. "For me, they have helped increase my athletic performance, improve endurance, and build lean muscle mass while keeping my workouts fun and engaging. For my clients  they provide a balanced approach to achieving both fat loss and muscle gains, fitting into a busy lifestyle by delivering effective results in a shorter amount of time."
Kollins stresses that consistency and progressive overload are key to seeing results. "It's not just about doing the most intense workout," he advises. "Gradually challenge your body to adapt and grow stronger over time." He also mentions the importance of combining strength training with proper nutrition, adequate rest, and stress management for achieving sustainable fitness goals.
By incorporating these hybrid workout secrets into your routine, you can maximize your time at the gym, burn fat, and build muscle more effectively. "Embrace the journey and celebrate every small win along the way," Kollins says. And if you enjoyed this article, take advantage of these31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.
Fitness & Workouts
        3 New Exercises You Should Try From Jeff Nippard
    
Jeff Nippard Pro Natural Bodybuilder/Facebook
By Leah GrothApr 10, 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 get fit for summer? One fitness expert claims these three exercises will help you achieve your body goals. Jeff Nippard, a Canadian natural pro bodybuilder and internationally qualified powerlifter, has a BSc in biochemistry/chemistry and a passion for science. He has amassed a large following on social media by sharing his science-backed diet and fitness tips with his 4.4 million YouTube subscribers. In a new video, he reveals “three new exercises.” Here is everything you need to know to do them – and some other habits that help keep him in shape. 
Incline Lateral Raise
Jeff Nippard/YouTube
First up, a “meadow style” incline lateral raise, “where you alternate between going behind your back and in front of your body,” he says. “These are so good because by lying against an incline bench, you get most resistance from the dumbbell while you're delt is most stretched. 
Bottom Half Smith Squats
Jeff Nippard/YouTube
The second exercise is bottom half smith squats. “These are brutal because you never get to rest at full walkout,” he explains. “Your quads are just continuously hammered in the deep stretch. Actually, I somewhat look forward to doing these though. They're a fun new challenge each week.”
RELATED: Rebecca Louise Shares 10-Minute Toned Upper Body Workout For Slender Arms
Moto Cable Rows
Jeff Nippard/YouTube
The third exercise he does is moto cable rows. “Because your whole body is braced against the floor, these give a very secure feel, and because this cable is free to move, you can lock into the plane of motion where you feel your lats the best for me. That's with my elbow more tucked into my side,” he says. 
Science-Based Fitness Approach
Jeff Nippard/YouTube
Nippard takes a science-based approach to fitness. In one Instagram post, he called it “super interesting,” 40 percent of his audience would consider their training more “bro” than science-based. “For me, all science-based training means is that you use science to build the foundation of your training,” he explained. That means you:
 Train hard
 Do enough volume (~5-15 sets per muscle per week)
 Use good technique (full range of motion with stretch-emphasis and control the negative)
 Use progressive overload (add some weight or reps over time)
 Use a variety of exercises
Here Is What He Eats Before and After Workouts
Jeff Nippard/YouTube
In another Instagram post, he discussed his diet before and after workouts. Pre-workout, Nippard has a bowl of jasmine rice, ground turkey, sour cream cheese, sriracha, blueberries, and a kiwi. “The latest research shows that simply not being hungry during your workout is the most important factor for pre-workout nutrition. Rather than nitpicking food sources or macro ratios, I'll chill for about an hour to let that digest,” he says. Post-workout, he has a shake with 50 grams of protein. 
“Now, there's no need to stress about the anabolic window, but this shake does make it easier for me to hit my daily protein target of 150 grams,” Nippard explains. “A few hours later, I'll have a chicken sandwich made with ancient grains, bread, light, mayo, lettuce, rotisserie chicken, and a cheddar cheese slice with some crispy mini rice cakes and raspberries.”
💪🔥Body Booster: Adding new exercises to your routine can keep things fresh and interesting, helping you to avoid boredom during your workouts. And if you enjoyed this article, don't miss This Is Exactly How to Lose Body Fat This Year.
Fitness & Workouts
        49-Year-Old Fitness Coach Beats Belly Fat With 20-Second Workouts
    

        Copyright tracycampoli/Instagram
    
By Christopher RobackMar 25, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 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.
The battle against belly fat after 40 can feel like an uphill struggle. Those changes in our waistline seem to happen overnight, leaving many of us wondering if this widening middle is simply our new reality. Tracy Campoli understands this frustration firsthand. At 49, this certified personal trainer, Pilates instructor, and health coach balances her professional expertise with the real-life challenges of being a mom in menopause. "It's really frustrating seeing these changes that can happen in our bodies as we get older," Tracy says, "but we don't have to accept all of them as just being 'that's just how it is'." Tracy discovered that 20-second workout intervals were key to her transformation. Read on to discover how her Tabata-style workouts and other practical strategies can help you reduce belly fat at any age.

            
                The 20-Second Workout That Changed Everything
            
            
        Forget endless crunches - they're not the answer to reducing belly fat. "What we want to do is implement the right kinds of workouts," Tracy advises. For women over 40, she discovered that Tabata and HIIT (High-Intensity Interval Training) workouts were the most effective approach for burning fat and building lean muscle.
"Tabata is really my favorite because you're doing 20 seconds of intense work and then you have a 10-second break built in," Tracy explains. This 20-second interval approach became her secret weapon. "What that's gonna help you to do is burn fat and increase your lean muscle mass - that's what's gonna help you see that slimming in your middle."
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                Focus on Strength
            
            
        
View this post on Instagram
A post shared by Tracy Campoli (@tracycampoli)
Strength training is equally important. Tracy emphasizes that your body itself provides resistance: "Your body is a source of weight and resistance." Whether through Pilates, resistance bands, light weights, or bodyweight exercises, incorporating strength work helps prevent the menopausal widening many women experience.

            
                Why Her Old Workouts Weren't Working
            
            
        
View this post on Instagram
A post shared by Tracy Campoli (@tracycampoli)
"Back in the day, you know I grew up in the 80s myself, we were told if you want to have a slimmer middle, you got to do crunches all day long," Tracy shares. "That's not the case. By now we know that that is not true at all."
Instead of focusing solely on abdominal exercises, Tracy found that combining cardio intervals with strength training gave her the best results. In her fitness membership Total Body Transformation, she incorporates "strength training inside of the cardio workout so that you're getting basically more bang for your buck."

            
                Chill Out To Slim Down
            
            
        
View this post on Instagram
A post shared by Tracy Campoli (@tracycampoli)
Your stress levels could be directly contributing to that stubborn belly fat. "Reducing your stress level is like a direct line to decreasing your waistline," Tracy explains. She points to that common experience of clothes feeling looser after vacation despite enjoying richer foods - that's your body responding positively to reduced stress levels.
The science is clear: stress elevates cortisol, which has a direct link to increased belly fat. "When we are stressed out, what happens? Our cortisol levels rise in an unhealthy manner, and so that is a direct link to our belly fat," Tracy says. She recommends simple stress-reduction techniques like nature walks, connecting with friends, practicing yoga, or even just taking three deep breaths. These small actions can make a significant difference in both your stress levels and your waistline.

            
                Eat This, Not That
            
            
        
View this post on Instagram
A post shared by Tracy Campoli (@tracycampoli)
Proper nutrition becomes increasingly important as we age. "Especially if you're in your 40s, 50s, 60s and beyond, it's really important that we are fueling our bodies with nutrient-dense food," Tracy emphasizes.
For women over 40, adequate protein is essential for building lean muscle mass. "You want to be making sure especially over 40 that you have adequate protein. That protein is going to really help to create lean muscle mass," Tracy advises. She recommends a balanced approach with plenty of vegetables, fresh fruits, and proper hydration.
Rather than obsessing over individual food choices, she suggests taking a "bird's-eye view" of your daily nutrition. "A lot of women will come to me and say 'I had three cookies so I messed it all up'," Tracy shares, explaining that occasional indulgences won't derail your progress when your overall diet remains nutrient-dense.
RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

            
                Dress Smart, Look Slimmer
            
            
        
View this post on Instagram
A post shared by Tracy Campoli (@tracycampoli)
How you dress can significantly impact both how you look and how you feel about your body. "If you're wearing big floppy tents or just hiding, that's actually going to make you look worse," Tracy warns, acknowledging it seems counterintuitive.
On days when you're feeling less than your best, Tracy suggests putting more effort into your presentation, not less. "Those days when I feel like a troll... I feel like a completely different person when I actually brush my hair, put on some makeup, and dress in a way that makes me feel pretty," she shares. This outside-in approach can boost your confidence and actually make you appear slimmer.

            
                You're Not Invisible After 40
            
            
        
View this post on Instagram
A post shared by Tracy Campoli (@tracycampoli)
Tracy is passionate about women of all ages feeling visible and valued. "One of my missions is that women of every age and every stage of life know that they are worthy of being seen," she says passionately. "You are not just doomed to being invisible after the age of 40, 50, or 60. Yes, you are still beautiful. Yes, you are still attractive. Yes, you are worthy of showing up in the world in the best way that you know how to be."
She encourages women to find styles that make them feel good about themselves, whether through online inspiration or fashion magazines.

            
                My Ballet Trick That Works Every Time
            
            
        
View this post on Instagram
A post shared by Tracy Campoli (@tracycampoli)
Drawing from her lifelong ballet training, Tracy shares one final tip: lightly engaging your abdominal muscles throughout the day. "We're never letting our belly go; we're always lifting the belly up and in," Tracy explains, clarifying this isn't about uncomfortable "sucking in" but rather a gentle engagement of your deep abdominal muscles.
"This is not a size thing because I used to do this when I was pregnant and my belly was out to here," she notes. "This is about just lightly engaging the muscles, those deep muscles in your abdominals."
This simple practice improves posture, creates a longer, leaner appearance, and can even help prevent back pain, especially important as we spend more time sitting. "It's going to improve your posture, make you look leaner, make you look slimmer, and help prevent back pain," Tracy confirms. With practice, this engagement becomes automatic, creating lasting improvements in both appearance and well-being.
RELATED:What Happens When You Quit Soda, According to a Nutritionist

            
                Start Today, See Results Tomorrow
            
            
        
View this post on Instagram
A post shared by Tracy Campoli (@tracycampoli)
Tracy emphasizes that consistency is key with all these approaches. The 20-second Tabata intervals might seem brief, but when performed regularly, they create significant changes. "When you do it with time, you don't even have to think about it anymore. It just becomes like a natural part of your day," she explains about her techniques.
By combining strategic 20-second workouts, stress reduction, smart nutrition, confident dressing, and simple posture adjustments, Tracy transformed her menopausal middle—and believes you can too.
Nutrition & Diet
        10 Foods with More Protein and Fewer Calories Than 3 Eggs
    

        ​Stock Up on Groceries
    

        Shutterstock
    
By Leah SuzanneApr 25, 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 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
            
            
        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
            
            
        
View this post on Instagram
A post shared by Jarrah Martin (@jarrahmartinfitness)
“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
            
            
        ​Slow Cooker Buffalo ChickenShutterstockHere are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:
Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
Chicken breast (4 oz, cooked) – 30g protein, 170 cals
Cottage cheese (200g, low-fat) – 25g protein, 145 cals
Canned tuna (4 oz, in water) – 24g protein, 110 cals
Egg whites (250g) – 27g protein, 130 cals
Shrimp (5 oz, cooked) – 29g protein, 150 cals
White fish (5 oz, cooked) – 30g protein, 150 cals
Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
Protein powder (1.5 scoops) – 33g protein, 150 cals

            
                You Can Keep Eating Eggs Too
            
            
        Eat 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
            
            
        
View this post on Instagram
A post shared by Jarrah Martin (@jarrahmartinfitness)
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
    

        Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
    

        Copyright nutritionwith_grace/Instagram
    
By Leah SuzanneApr 25, 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.
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
            
            
        
View this post on Instagram
A post shared by Grace 🍋 Macro Coach (@nutritionwith_grace)
“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
            
            
        
View this post on Instagram
A post shared by Grace 🍋 Macro Coach (@nutritionwith_grace)
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
ShutterstockAvocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

            
                2. Potatoes
            
            
        ​Bonus Tip: Look Out for Hidden CaloriesShutterstockNext up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

            
                3. Chia Seeds
            
            
        ShutterstockChia 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
            
            
        ​Eggs and Egg Whites: The Complete Protein PackageShutterstockEggs, 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
ShutterstockOats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

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

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

            
                8. Meat
            
            
        ​Stick to Certain ProteinsShutterstockMeat, 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
            
            
        ShutterstockUp 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
            
            
        ​BerriesShutterstockLast 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
    

        Copyright mramericajasonkozma/Instagram
    
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
            
            
        ShutterstockWhy 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)
            
            
        ShutterstockWhy 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
            
            
        Shutterstock
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
            
            
        Shutterstock
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)
            
            
        ​Target Side Core MusclesShutterstockWhy 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
            
            
        ​ 7. The Modified BeetleShutterstockWhy 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
            
            
        Shutterstock
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
Load More