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Trainer Reveals the 60-20-20 Rowing Secret That Builds Full-Body Muscle

Master proper rowing technique with this science-backed beginner workout.

Christopher Roback
By Christopher RobackJan 10, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Dana_Simonelli_Sunny_Fitness_Trainer8
Copyright Sunny Health & Fitness/YouTube
Christopher Roback
By Christopher RobackJan 10, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Fitness & Workouts

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 Technique

Many 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 Benefits

Side view of man and woman doing exercises with rowing machine at gym.Shutterstock

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 Pattern

Crop anonymous female athlete in tight orange sportswear doing exercise with resistance band on rowing machine during workout in gymShutterstock

"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 Resistance

Mature athlete using rowing machine while working out in a gym.Shutterstock

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 Beginners

Girl performs exercises with rowing machine. Female gym visitor performs series of repetitions movements on simulator. Shot of sexy muscular woman in sportswear and good physique on grey backgroundShutterstock

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 Variations

Young woman training on row machine weight training equipment on sport gym.Shutterstock

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 Enhancement

Photo of happy good mood beautiful charming athlete sportive girl taking selfie at home showing thumb up.Shutterstock

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 Application

Two young male athletes doing rowing practice at dark concept gym.Shutterstock

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 Rate

Active Asian athlete man pulling bar doing exercise on rowing machine in fitness gym. Indoor physical training and muscular building conceptsShutterstock

"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 Techniques

Profile portrait of young attractive yogi woman breathing fresh air, her eyes closed, meditation pose, relaxation exercise, working out wearing black sportswear top, close up image, window backgroundShutterstock

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 Benefits

Happy female athlete adjusting rowing machine and listening music on earphones during sports training in a gym.Shutterstock

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 Workout

Muscular man and sporty woman workout on training simulator in crossfit gymShutterstock

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.

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Fitness & Workouts

Trainer Reveals the 60-20-20 Rowing Secret That Builds Full-Body Muscle

Dana_Simonelli_Sunny_Fitness_Trainer8
Copyright Sunny Health & Fitness/YouTube
Christopher Roback
By Christopher RobackJan 10, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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 Technique

Many 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 Benefits

Side view of man and woman doing exercises with rowing machine at gym.Shutterstock

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 Pattern

Crop anonymous female athlete in tight orange sportswear doing exercise with resistance band on rowing machine during workout in gymShutterstock

"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 Resistance

Mature athlete using rowing machine while working out in a gym.Shutterstock

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 Beginners

Girl performs exercises with rowing machine. Female gym visitor performs series of repetitions movements on simulator. Shot of sexy muscular woman in sportswear and good physique on grey backgroundShutterstock

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 Variations

Young woman training on row machine weight training equipment on sport gym.Shutterstock

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 Enhancement

Photo of happy good mood beautiful charming athlete sportive girl taking selfie at home showing thumb up.Shutterstock

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 Application

Two young male athletes doing rowing practice at dark concept gym.Shutterstock

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 Rate

Active Asian athlete man pulling bar doing exercise on rowing machine in fitness gym. Indoor physical training and muscular building conceptsShutterstock

"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 Techniques

Profile portrait of young attractive yogi woman breathing fresh air, her eyes closed, meditation pose, relaxation exercise, working out wearing black sportswear top, close up image, window backgroundShutterstock

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 Benefits

Happy female athlete adjusting rowing machine and listening music on earphones during sports training in a gym.Shutterstock

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 Workout

Muscular man and sporty woman workout on training simulator in crossfit gymShutterstock

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.

Fitness & Workouts

Courtney Fisher Gives You Workout to Getting “Lean and Strong” Body

Courtney_Fisher_justtcocoo6
justtcocoo/Instagram
Leah Groth
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
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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

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 Lunges

Courtney_Fisher_justtcocoo8justtcocoo/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 Row

Woman doing walking lunges outdoors overlooking the river. Fitness, sport and healthy lifestyle concept.Shutterstock

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 Out

Courtney_Fisher_justtcocoo7justtcocoo/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 March

Athlete,Dumbbell, Bodybuilding, weights, lifting, exercise, gym, weightsShutterstock

Next up, dumbbell glute bridge march. She says to do 12 reps and three sets.

Dumbbell Squat Swings

Squats With DumbbellsShutterstock

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

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

Kollins_Ezekh6
Copyright Kollins Ezekh
Christopher Roback
By Christopher RobackOct 22, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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

Kollins_Ezekh10Copyright 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

Kollins_Ezekh4plantbasedboxer/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

"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

,,Fitness,Female,,mountain, climber,exercise,workout,healthShutterstock

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

Kollins EzekhCopyright 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

"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

Kollins EzekhCopyright 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

Kollins EzekhCopyright 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

Kollins EzekhCopyright 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

Kollins Ezekhplantbasedboxer/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

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

Kollins_Ezekh11Copyright 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

Kollins_Ezekh8Copyright 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
Jeff Nippard Pro Natural Bodybuilder/Facebook
Leah Groth
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_Nippard9Jeff 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_Nippard10Jeff 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_Nippard8Jeff 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

Bodybuilder_Jeff_NippardJeff 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:

  1. Train hard
  2. Do enough volume (~5-15 sets per muscle per week)
  3. Use good technique (full range of motion with stretch-emphasis and control the negative)
  4. Use progressive overload (add some weight or reps over time)
  5. Use a variety of exercises

Here Is What He Eats Before and After Workouts

Bodybuilder_Jeff_Nippard4Jeff 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

Tracy Campoli tracycampoli
Copyright tracycampoli/Instagram
Christopher Roback
By Christopher RobackMar 25, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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

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

"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

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

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

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

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

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.

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Start Today, See Results Tomorrow

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

She Lost 70 Lbs: 5 Things She Wishes She Knew

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Christopher Roback
By Christopher RobackApr 01, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

The Right Motivation Makes All the Difference

Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.

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

Health Benefits Show Up Quickly

The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

Feeling Good Trumps Looking Good

Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

Body Image Issues Can Actually Increase

Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.

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

The Mental Game Gets Tougher

Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

Don't Be Afraid to Use All Your Resources

If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

Strategic Indulgence Works Best

How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.

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

Variety Prevents Burnout

Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

Try One New Thing Weekly

Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

The Scale Doesn't Tell the Whole Story

Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.

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

Progress Photos Tell a Better Story

Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

Embrace Multiple Ways to Measure Success

Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

Final Word

Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Lose 20 Pounds in 90 Days With Expert Methods

Mateo Ruperti lifting_with_mateo
Copyright lifting_with_mateo/Instagram
Leah Suzanne
By Leah SuzanneApr 01, 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 frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. 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 reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes.

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

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Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

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

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

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

Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

8 Best Costco Foods for Losing Weight Shoppers Just Discovered

HAMILTON, CANADA - JUNE 29, 2017 Costco Wholesale storefront in Hamilton, Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.
Shutterstock
Leah Suzanne
By Leah SuzanneApr 01, 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.

Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered.

Wild Caught Salmon

,Salmon,Fish,Fillets, protein, food, dinner​Amp Up Your Protein IntakeShutterstock

Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”

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

Fairlife Nutrition Plan Chocolate Protein Shake

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

I, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

Organic Meat

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

Costco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post.

Kevin’s Natural Foods Cilantro Lime Chicken

Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.

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Yasso Cookies n’ Cream Greek Yogurt Bars

Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein.

Poppi Prebiotic Soda

IRVINE, CALIFORNIA - 6 SEPT 2024: Three cans of Poppi Prebiotic Soda on a bed of ice.

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There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

Mush Overnight Oats

Los Angeles, California, United States - 08-16-2023: A view of a hand holding a package of Mush Oats, on display at a local grocery store.

Shutterstock

Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.

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

Tru Grill Grilled Chicken Strips

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Keep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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