Name: Trainer Reveals the 60-20-20 Rowing Secret That Builds Full-Body Muscle
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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
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
Copyright Sunny Health & Fitness/YouTube
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
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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.
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        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
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 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.

        
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justtcocoo/Instagram
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Leah Groth
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   FACT CHECKED BY
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✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
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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. 
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        I'm a Celebrity Trainer and These 12 Hybrid Moves Torch Fat Fast
    

        Copyright Kollins Ezekh
    
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✓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.
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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."
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 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.
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        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
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."
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                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
            
            
        
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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
            
            
        
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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
            
            
        
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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
        4 Foods to Eat to Lose 10 Pounds by Easter
    

        ​Greek Chicken Wraps
    

        Copyright bylt.by.britt/Instagram
    
By Leah GrothApr 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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✓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 unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes. 

            
                Fuel Your Body the Right Way
            
            
        ShutterstockAccording to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat


            
                Prioritize Protein
            
            
        ​7. EggsShutterstockFirst, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

            
                Eat More Fiber
​The Power of Green GuardiansShutterstockNext, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

            
                Carbs
            
            
        ​30. QuinoaShutterstockNext up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes. 
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Healthy Fats
ShutterstopAmp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                Build a Balanced Plate
            
            
        ShutterstockUsing these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.
 ¼ plate protein 🥩
¼ plate carbs 🍚
Thumb-size healthy fats 🥑
 ½ plate veggies 🥦
And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat
Nutrition & Diet
        12 Everyday Foods That Naturally Mimic Ozempic's Effects, According to a Nutritionist
    

        Copyright chefzigga/Instagram
    
By Christopher RobackApr 03, 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.
Looking to manage your weight but can't get your hands on Ozempic or Wegovy? You're not alone. With waitlists growing and prices soaring, many are searching for alternatives. Celebrity Chef Zigga, a Certified Nutritionist, recently shared some game-changing information on FOX 29 - many everyday foods naturally contain or stimulate GLP-1, the same hormone that makes these medications effective. "Right now only Wegovy is approved for chronic weight management. Ozempic is supposed to be used by type 2 diabetics only," explains Chef Zigga, who then revealed that "GLP-1 is in a lot of food." Read on to discover which kitchen staples might help you feel fuller longer without needing a prescription.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

            
                1. Omega-3 Rich Salmon
            
            
        Salmon stands out as a top natural source of GLP-1-stimulating nutrients. "GLP-1 is basically food that have a lot of fatty acids, so omega-3s," Chef Zigga explains while presenting a salmon dish during the segment. This fatty fish provides high-quality protein along with those essential omega-3s that can help regulate appetite and slow digestion. Chef Zigga specifically highlights salmon when discussing foods with "more fats, more omega-3s" that support the body's natural GLP-1 production.

            
                2. Creamy Avocados
            
            
        ShutterstockAvocados earn their place on this list thanks to their healthy fat content that supports natural GLP-1 production. Chef Zigga specifically mentions avocados when discussing foods rich in omega-3 fatty acids, noting, "If you're looking for something with more fats, more omega-3s, then you have salmon, then you have stuff like avocado." These versatile fruits provide the satisfying fats that help trigger hormones that regulate appetite and digestion, similar to how Ozempic works in the body.

            
                3. Surprising Brussels Sprouts
            
            
        44. Brussels sprouts: 43 caloriesShutterstockDon't underestimate these little green powerhouses! "Brussels sprouts actually have more omega-3s than avocado does," Chef Zigga reveals during the segment, highlighting their impressive nutritional profile. These cruciferous vegetables not only contain unexpected levels of omega-3s but are also packed with fiber that helps slow digestion and prolong feelings of fullness. Chef Zigga specifically included brussels sprouts under the salmon in their demonstration, creating a GLP-1 boosting power plate.

            
                4. Fiber-Rich Asparagus
            
            
        ShutterstockAsparagus makes the list thanks to its impressive fermented fiber content that supports digestion and satiety. Chef Zigga specifically mentions that "fermented fibers, that's what helps you stay fuller longer," highlighting vegetables like asparagus in this category. This spring vegetable works in your digestive system much like GLP-1 medications do - slowing food movement and helping you feel satisfied longer after meals.
RELATED:20 Possible Ozempic Side Effects

            
                5. Lean Bison
            
            
        ​2. BisonShutterstockBison offers a red meat alternative that supports natural GLP-1 production without excess fat. "Bison is a lean meat," Chef Zigga explains while presenting bison meatballs. During the segment, they specifically recommend that "if you're trying to lose weight, you want to stay with 90-10 ground beef, you want to stay with lean meats like bison." This protein-packed option helps trigger satiety hormones naturally while providing satisfying flavor with less fat than traditional beef.

            
                6. White Fish Varieties
            
            
        49. White fish (like cod): 48 caloriesShutterstockWhite fish varieties deserve space on your plate when looking for natural GLP-1 supporters. Chef Zigga specifically mentions "white fish" among the foods rich in "high fat content, high omega-3s, fermented fibers." These lighter fish options provide lean protein that helps trigger satiety signals while offering healthy fats that support hormone production. They're versatile enough to prepare in countless ways, making them an easy addition to your meal rotation.

            
                7. Lean Chicken
            
            
        ShutterstockEveryday chicken earns its spot on this list as a practical protein source that supports natural GLP-1 function. Chef Zigga specifically lists chicken among recommended "lean meats" that support weight management, alongside bison and venison. The lean protein in chicken helps trigger satiety hormones naturally, helping you feel full longer after meals - similar to the effects of GLP-1 medications like Ozempic and Wegovy.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

            
                8. Versatile Shrimp
            
            
        ShutterstockSeafood lovers rejoice - shrimp makes the list of Ozempic-mimicking foods. "If you're looking for something, even shrimp, honestly," Chef Zigga mentions when discussing lean protein options during the segment. This versatile seafood provides high-quality protein with minimal fat, helping to trigger those important satiety signals naturally. Shrimp cooks quickly and can be incorporated into countless dishes for an easy GLP-1-supporting meal.

            
                9. Filling Oats
            
            
        ShutterstockStart your day with oats to naturally support your body's GLP-1 system. "Oats are a fermented fiber. They help keep you fuller longer," Chef Zigga explains while demonstrating how to make overnight oats. This breakfast staple slows digestion and provides steady energy, helping you avoid hunger pangs between meals. Chef Zigga specifically highlighted overnight oats as an effective way to incorporate this GLP-1-supporting grain into your diet.

            
                10. Protein-Packed Greek Yogurt
            
            
        ShutterstockGreek yogurt earns its place on this list as a versatile, protein-rich food that supports satiety. Chef Zigga includes it as a key component in their overnight oats recipe, recommending "a half cup of Greek yogurt" as one of the "main components" in this GLP-1-supporting breakfast. The combination of protein and probiotics in Greek yogurt supports digestive health while helping to trigger satiety hormones naturally.
RELATED:20 Things to Avoid While on Ozempic

            
                11. Trilogy of Seeds: Flax, Hemp & Chia
            
            
        ShutterstockSmall but mighty, this seed trio packs a powerful GLP-1-supporting punch. Chef Zigga showcases what they call "Trilogy" - a combination of flaxseeds, hemp, and chia seeds. "Flaxseeds for every tablespoon is 1.6 grams of omega fatty acids, but then it's very high in fiber. Hemp is for every tablespoon is a thousand milligrams of exactly a fiber also, and then as well as the chia seeds," they explain. These tiny powerhouses deliver concentrated doses of the same omega-3s and fiber that help GLP-1 medications work.

            
                12. Tropical Papaya
            
            
        ​PapayaShutterstockComplete your GLP-1-boosting diet with papaya, a fruit that directly supports hormone production. "Papaya also activates your GLP-1 secretions as well," Chef Zigga specifically notes during the segment. This tropical fruit not only adds natural sweetness to meals but contains enzymes that support digestion and help regulate appetite naturally. Chef Zigga demonstrates adding papaya to overnight oats, creating a breakfast that mimics the effects of weight loss medications.
RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

            
                These Foods Will “Help You Stay Fuller Longer”
            
            
        ​You Eat Out Too MuchShutterstockWhile medications like Wegovy and Ozempic have proven effective for weight management, Chef Zigga demonstrates that many everyday foods naturally contain or stimulate the same GLP-1 hormones that make these drugs work. As they explain, these foods "help you stay fuller longer" and "activate your GLP-1 secretions" - the same mechanisms behind prescription weight loss medications. By incorporating omega-3 rich fish, lean proteins, fiber-filled vegetables, and strategic seeds into your diet, you may be able to naturally boost your body's GLP-1 production. As always, consult with your healthcare provider before making significant changes to your diet or stopping any prescribed medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        I Lost 140 Pounds With Science, Not Exercise
    

        Copyright Lindsey Subrinsky
By Leah SuzanneApr 03, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring. 

            
                Her Mom Took Her to Weight Watchers When She Was 10
Copyright Lindsey Subrinsky
Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                She Struggled Throughout Her Youth
            
            
        Copyright Lindsey Subrinsky
The next few years would be brutal. “In the 7th grade, I was forced once again to try a liquid diet program by an MD who thought that was healthy,” she says. For days on end, she would only drink protein shakes while her little brother ate mac and cheese and Doritos. “One year, I got two clementines for my birthday with candles in the middle instead of cake. I know now, as an adult, that my mom believed she was doing the right thing for me. It's taken a lot of therapy and self-healing to forgive, but I know she was well-intentioned.

            
                She Hit Bottom at 272 Pounds 
            
            
        Copyright Lindsey Subrinsky
Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach
            
            
        Copyright Lindsey Subrinsky
She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.” 

            
                She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker
            
            
        Trick 2: Strategic Food Tracking for SuccessShutterstock“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

            
                She Followed a Low-Carb Diet Then Keto-Style 
            
            
        ShutterstockShe started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.” 
RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

            
                She Lost 140 Pounds Naturally, and Another 15 with a GLP-1
            
            
        Copyright Lindsey Subrinsky
Jump to 2024. “I have kept off a 140-lb weight loss since 2019,” she says, revealing that she lost her last 15 lbs with a GLP-1 in 2022. “My habits have remained the same. 

            
                She Weighs Herself Daily
            
            
        ​You Will Lose Weight FastShutterstock“I know some weight loss ‘experts’ will balk at what I am about to say, but I weigh myself daily. It keeps me self-aware, and I believe that knowing these numbers dictates my behavior. I have rules about what the numbers mean throughout the week and around my cycle, and I have learned that one bad night of eating will not completely derail my success. It’s just the opposite.”

            
                She Also Takes a Day Off Every Few Weeks
            
            
        ​Your Path to ReliefShutterstockThis leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”
RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

            
                She Didn’t Exercise During Most of Her Weight Loss Journey
            
            
        ShutterstockShe gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                She Doesn’t Use Food As Comfort Any More
            
            
        Copyright Lindsey Subrinsky
“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
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