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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.

Transform Your Body at 40 with These 6 Habits, Says Coach

Reggie Macena reveals habits to get your health and body back on track.

Leah Groth
By Leah GrothFeb 19, 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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Copyright good_for_life_training/Instagram
Leah Groth
By Leah GrothFeb 19, 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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Fitness & Workouts

Do you want to get in the best shape of your life after 40? Many experts maintain that modifying a few health habits is all it takes. Reggie Macena is a fitness coach who helps “high performers clean up their eating habits and build lean muscle with macronutrient-focused nutrition and coaching programs,” he writes in his social media bio. In a new post, he reveals a few transformative core habits for anyone post-40. “If I was over 40 and trying to get my health back on track, this is what I’d start doing today,” he writes.

This Is What He Did to Get His Health on Track

“I can remember the first time my blood work from the doctor came back… less than perfect. I usually had everything in range but as I got older that changed. I had to start watching what I ate and how I exercised closely. I didn’t have the luxury of just eating whatever I wanted. If I wanted to be ‘healthy’ I had to take it seriously. Here’s what you do when you want to get your health on track,” he writes in the post.

1. Stop Grazing All Day

Habit number one has to do with diet. “Stop the grazing and snacking all day. Your eating needs to be tracked. You need some system for regulating what you eat. The freestyle approach will slowly add inches right to your midsection,” he writes.

2. Cut Back on Alcohol

Next, don’t drink your calories. “Booze will ruin a lot of your hard work. Alcohol seems like a good idea until the next day. Cut back temporarily and see how you feel. That is game changer,” he writes.

3. Drink More Water

Amp up your hydration. “Boost your water intake. Most of us are poorly hydrated. If you keep a water bottle in plain sight you will drink it. Aim for a couple of liters of water a day. It’s easier than you think,” he writes.

4. Weigh Yourself

He also recommends weighing yourself. “Buy a scale. It’s not the only way to track progress but it helps. Weigh in a couple of times a week and see if it’s moving in right direction,” he says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

5. Focus on Compound Lifts

Next, he moves on to exercise. “Focus on compound lifts when you’re working out. Bench , Squat, deadlifts. These movements are taxing and burn way more calories per workout. Train 2-3X a week,” he writes.

6. Be Patient

And his last habit? “Accept that you haven’t treated your body the best for a little while. Those 1/2 hearted attempts at getting fit don’t count. You need to really give it some serious effort for months at a time. Be patient and trust the process,” he writes.

Also, Be Accountable

In another post, he makes a few more suggestions, starting with being accountable. “Meaning your word is your word. You need to make sure that when you say you will do something you do it. The more you keep your word the higher your self esteem goes,” he writes.

Check Your Priorities

Next, “check your priorities,” he encourages. “Start working on making health your number 1 priority If you haven’t done that yet. All it takes is one bad health scare to realize that without health you do not have anything. (Don’t wait for the scare).”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Apply the Hard Work

“I told someone yesterday that hard work is important but what’s most important is how you apply the hard work. Training sessions are supposed to be intense most of the time. They also need a carefully crafted plan that is based on progression. Progression in the gym leads to progression on your body. Plan your training sessions,” he says about number three. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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Fitness & Workouts

Transform Your Body at 40 with These 6 Habits

Reggie Macena good_for_life_training
Copyright good_for_life_training/Instagram
Leah Groth
By Leah GrothFeb 19, 2025
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:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to get in the best shape of your life after 40? Many experts maintain that modifying a few health habits is all it takes. Reggie Macena is a fitness coach who helps “high performers clean up their eating habits and build lean muscle with macronutrient-focused nutrition and coaching programs,” he writes in his social media bio. In a new post, he reveals a few transformative core habits for anyone post-40. “If I was over 40 and trying to get my health back on track, this is what I’d start doing today,” he writes.

This Is What He Did to Get His Health on Track

“I can remember the first time my blood work from the doctor came back… less than perfect. I usually had everything in range but as I got older that changed. I had to start watching what I ate and how I exercised closely. I didn’t have the luxury of just eating whatever I wanted. If I wanted to be ‘healthy’ I had to take it seriously. Here’s what you do when you want to get your health on track,” he writes in the post.

1. Stop Grazing All Day

Habit number one has to do with diet. “Stop the grazing and snacking all day. Your eating needs to be tracked. You need some system for regulating what you eat. The freestyle approach will slowly add inches right to your midsection,” he writes.

2. Cut Back on Alcohol

Next, don’t drink your calories. “Booze will ruin a lot of your hard work. Alcohol seems like a good idea until the next day. Cut back temporarily and see how you feel. That is game changer,” he writes.

3. Drink More Water

Amp up your hydration. “Boost your water intake. Most of us are poorly hydrated. If you keep a water bottle in plain sight you will drink it. Aim for a couple of liters of water a day. It’s easier than you think,” he writes.

4. Weigh Yourself

He also recommends weighing yourself. “Buy a scale. It’s not the only way to track progress but it helps. Weigh in a couple of times a week and see if it’s moving in right direction,” he says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

5. Focus on Compound Lifts

Next, he moves on to exercise. “Focus on compound lifts when you’re working out. Bench , Squat, deadlifts. These movements are taxing and burn way more calories per workout. Train 2-3X a week,” he writes.

6. Be Patient

And his last habit? “Accept that you haven’t treated your body the best for a little while. Those 1/2 hearted attempts at getting fit don’t count. You need to really give it some serious effort for months at a time. Be patient and trust the process,” he writes.

Also, Be Accountable

In another post, he makes a few more suggestions, starting with being accountable. “Meaning your word is your word. You need to make sure that when you say you will do something you do it. The more you keep your word the higher your self esteem goes,” he writes.

Check Your Priorities

Next, “check your priorities,” he encourages. “Start working on making health your number 1 priority If you haven’t done that yet. All it takes is one bad health scare to realize that without health you do not have anything. (Don’t wait for the scare).”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Apply the Hard Work

“I told someone yesterday that hard work is important but what’s most important is how you apply the hard work. Training sessions are supposed to be intense most of the time. They also need a carefully crafted plan that is based on progression. Progression in the gym leads to progression on your body. Plan your training sessions,” he says about number three. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

5 Habits That Put Her in the Best Shape After 65

Ilene Block silverandstrong
Copyright silverandstrong/Instagram
Leah Groth
By Leah GrothFeb 16, 2025
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:
✓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.

Don’t let age be the excuse that keeps you from losing weight. Ilene Block is the founder of Silver and Strong, a coaching company that specializes in helping women over 50 get into the best shape of their lives. She lost 40 pounds at 61 (and 55 pounds altogether) by making a few simple changes to her routine. In a new post, she reveals exactly what she does to look and feel so great at her age: “5 reasons I look fitter than most people at 65,” she writes.

“It’s not good genes or luck or some ‘secret formula’ - it’s daily habits that keep me looking fit, strong, healthy and youthful,” she writes in the post. “The best news? You can adopt these habits and live your best life at any age!” She then reveals precisely what she does.

She Eats Lots of Protein

The first thing she does is eat a protein-rich diet every day. “I spent decades yo-yo dieting and eating as little as possible to be skinny. I learned at 61 the power of macro based nutrition and now eat to fuel my body to be fit, strong and healthy,” she says.

RELATED:20 Superfoods for People Over 50

She Hydrates

Next, she drinks 100 ounces of water daily. “Drinking plenty of water daily is essential for hydration, digestion, joint lubrication, and muscle function, especially for women over 50 who are active,” she says.

She Walks 8,000 Steps Per Day

She also gets her steps in — 8,000 to be exact. “Walking supports heart health, improves mobility, and helps maintain a healthy metabolism. It strengthens bones, and enhances mood, making it an effective and accessible way to stay active and independent,” she writes

She Lifts Heavy Weights

She also lifts heavy weights five days a week. “Lifting weights builds and maintains muscle mass, improves bone density, and boosts metabolism, which is key for longevity and independence,” she says.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

She Keeps Her Mind Engaged and Challenged

Another habit: Keeping her mind engaged and challenged. “Keeping your mind active improves cognitive function, reduces the risk of dementia, enhances memory, and supports overall mental well-being for a sharper, more fulfilling life,” she says.

Here’s How to Approach Changes

“You can make these changes at any age,” she continues. “Pick one place to start and remember these mantras.” The first is “consistency, not perfection,” followed by “discipline, not motivation,” and finally, “comparison is the thief of joy.” And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Fitness & Workouts

Fitness Trainer Reveals 10 Fat Burning Habits Over 50

Christine Roderick corexchristine
Copyright corexchristine/Instagram
Leah Groth
By Leah GrothJan 19, 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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✓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.

✓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 letting your age be an excuse for not getting into shape? One 57-year-old expert who looks half her age has some recommendations to help you burn fat and achieve your best body. Christine Roderick is an “age positive” fitness trainer who helps “women over 40 transform their body, mind & spirits.” In a new social media post, she shows off her flat abs and reveals all her healthy daily habits that help her achieve her fantastic figure. “What I do for maximum fat burning at 57,” she writes. “Use this template for a week, 2 weeks or a month to get results,” she adds, sharing “what a typical day looks like” in her life.

Intermittent Fasting

Her first habit is intermittent fasting. “Fast 12-13 hours,” she recommends. Intermittent fasting prolongs “the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Hydration

Christine wakes up at 6:15 a.m. The first thing she does is hydrate. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Coffee

Christina drinks a “loaded” coffee latte at 7:00 a.m. She adds @cymbiotika nootropic creamer and one scoop of collagen. According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

Protein Before Workout

At 8:00 a.m., she hits the gym for a challenging strength training workout “with about 15 grams of protein as fuel & water with. @kion aminos,” she reveals. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Here Is What She Eats in a Day

For breakfast, Christine consumes 30 to 49 grams of protein, healthy fats, and carbs. She might eat eggs, lean meat, avocado, and whole grain toast or have a protein shake with prebiotic powder. Lunch is her largest meal of the day, “lean protein, bit more complex crabs & veggies ( i.e. salmon, leafy green salad & brown rice )” she writes. At 3 she will have a snack, 20 grams of protein in the form of cottage cheese, Greek yogurt, or hummus with veggies or seed cracker. Dinner might be lean meat, grilled veggies, and salad. “I tend to skip a lot of carbs at night but if I do do it it’s usually quinoa or a whole grain,” she says. For dessert, she will have “chocolate something!” she says. In total she aims for 120 grams of protein.

Stretching or Yoga

She also does stretch or yoga in the afternoon “to work on mobility & flexibility,” she says. “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

Walking

Christine gets her steps in. She explains that she is “trying to incorporate the 15-20 minute walk after dinner at a 50% so far lol but really want this in my life,” she writes. Going for a daily walk can be a game changer, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day reduced the risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

Tea Before Bed

She also avoids eating 2 to 3 hours before bed, “just a habit I made myself get consistent with,” she says. “I drink tea or sugar free cacao if I need something.” Numerous studies have shown that various teas may boost your immune system, fight inflammation, and even ward off cancer and heart disease.

Supplements

Christine takes supplements throughout the day:

Morning supplements: @fatty15, @seed probiotics @joiwomenswellness NAD, glutathione, C & methylated vitamin B 12

Afternoon supplements: @modere_us collagen & Trim ( Cla) @cymbiotika D3K2 @udeawellness the hair pill & omega 3 supplement

Evening supplements: Magnesium threonate & citrate for calm & progesterone

Sleep

Lastly, she prioritizes sleep. “In bed by 10 hopefully!!!!” she writes. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Nutrition & Diet

This Secret Burns Fat at 40, Says Coach

Fitness Coach Reveals Strength Training Secret That Burns Fat at 40
Copyright physicalkitchness/Instagram
Leah Groth
By Leah GrothJan 15, 2025
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:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to burn fat and lose weight in 2025? You may think you are doing all the right things, but there is a good chance you are missing the mark. Chrissa Benson is a health and fitness expert specializing in helping women over 35 get in shape. In a new post, she reveals how she lost weight and dropped body fat over the last year. "I'm 40 years old. Last year I got more serious about gaining muscle and focused on balancing my hormones. I worked out less, dialed in my nutrition, and lost 2 percent body fat," she explains over the video, adding in the caption that "focusing on 4 main things," was the ultimate game-changer for her fat loss.

She Hit Her Protein and Fiber Goals Daily

Macros are an important part of fat loss, according to Chrissa. "Hitting my protein and fiber goals every day," is the first thing that helped her lose weight. "I learned how to build an optimal plate for every meal that was SIMPLE and easy to do (even during my kids' baseball season when fast food became more of the norm than ever)," she writes in her Instagram post.

RELATED: Coach Loses 90 Pounds Naturally Following 4 Simple Daily Rules

Eating for Balanced Blood Sugar

"Eating for balanced blood sugar," also helped her. "And this meant I could still enjoy things I loved (like DQ blizzards with my kids and my beloved tortilla chips) because I knew the tricks to eat them without a massive blood sugar spike and crash," she says.

Strength Training with a Little HIIT

She also shifted her approach to fitness. "Prioritized strength training with the shorter cardio/HIIT workouts only 1-2x a week max," she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

And, Consistency

She also shifted her overall approach. "Consistency over perfection!!" she writes. "Just showing up even if it wasn't full out. Just doing the best I could with eating even if it wasn't always perfect or the most ideal."

RELATED: Coach Reveals 5 Signs You Are Losing Weight (Even If the Scale Isn't Budging)

Bottom Line: Sustainable Habits Equal Sustainable Results

"Building sustainable habits that fit my lifestyle was really the make or break," she concludes. "It's not about checking a daily box of to-do's – it's about shifting my identity to truly believe I was that fit, healthy person who craved healthy choices. And then aligning my habits with my life – not overhauling my life to try and meet habits that weren't possible to keep for the long haul." And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

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

Liz_Hilliard_5844
Liz Hilliard
Leah Groth
By Leah GrothOct 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

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

Liz Used to Rely on Traditional Workouts

Liz HilliardLiz Hilliard

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

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

She Discovered Pilates at Age 48

Liz HilliardLiz Hilliard

“At age 48, I attended my first Pilates class and immediately felt incredibly challenged. I even had fun, which led me to become certified in Pilates,” she says. In 2002, she opened her first personal Pilates training studio. “It was a successful business, and my clients were seeing real results. However, at age 51, while going through menopause, I noticed despite my Pilates workout, my belly fat was increasing, and my overall strength was decreasing as well, aka flabby arms and sagging bottom."

Fusing Strength Training with Pilates Was a Game-Changer

Liz HilliardLiz Hilliard

"Inspired by my daughter, who was getting married and sculpting up for her wedding, I began researching heavy resistance training and hired my own personal trainer to try to sculpt my 51-year-old, menopausal body. We implemented heavy weight training, and I was determined to debunk the ‘bulking’ myth that most women feel about weightlifting," Liz says.

"The short story is that adding heavier resistance training to my core-centric Pilates workout began to sculpt my body in ways I hadn’t seen before using only traditional Pilates. That’s when I devised my Method. By incorporating heavy resistance with the core-centric exercises of Pilates, the Hilliard Studio Method was born."

She Shaved Inches Off Her Waistline

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

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

She Works Out 4 to 5 Times a Week

Liz HilliardLiz Hilliard

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

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

Get Your Steps In

Liz HilliardLiz Hilliard

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

Strength Train Four Times a Week

Liz HilliardLiz Hilliard

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

It’s Never Too Late to Get in Shape

Liz HilliardLiz Hilliard

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

Make Exercise Social

Liz HilliardLiz Hilliard

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

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

Try the Hilliard Studio Method at Home

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

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

Nutrition & Diet

Top 7 Fast Food Order Hacks for Weight Loss

Kaly Valdes kaly.weightloss.dietitian
Copyright kaly.weightloss.dietitian/Instagram
Leah Groth
By Leah GrothFeb 20, 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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Do you want to continue eating at your favorite fast food joints while losing weight? Kaly Valdes, RD, is a weight loss expert and nutritionist who offers a “relatable approach to nutrition.” In a new post, she unveils her go-to Taco Bell order for weight loss. “Why is no one talking about this Taco Bell order that’s only 525 calories and 30 grams of protein,” she writes in the video. “NGL this might be the best thing I’ve had at Taco Bell,” she adds. What is the order? Here is everything you need to know, plus six of her other go-to orders.

Here’s How to Get Enough Protein at Taco Bell

Karly maintains that her order is great for weight loss, as it is packed with protein. “It was SOOOO goood yall!! And I can’t believe how protein packed it is! It’s hard to get enough protein at Taco Bell but they win with this one,” she writes in the post.

Slow Roasted Chicken Cheesy Dipping Burrito

Taco,Bell,Restaurant,fast, food, junk, Mexican,​Taco BellShutterstock

Here is the order: “Slow roasted chicken cheesy dipping burrito BUT swap the dipping sauce for low calorie sour cream and add your fav hot sauce! You can skip the sour cream altogether and save 35 cals!” she writes. “But make sure you get the low cal sour cream tho because the other dipping sauces are over 100 cals!”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Her Followers Agree

“These are sooooooo good. I am a calorie counter and this is the way I will take my calories!” agrees one follower. “I'm not a Taco Bell fan. You've just converted me bc I want to try that. What a tasty looking protein win!” says another. “I freaking love these. I think I’ve had them for lunch every day last week,” a third says.

You Can Also Eat at Subway and Lose Weight

Subway,Restaurant,sandwich,fast,food​SubwayShutterstock

She helped another client develop a Subway order to keep her full and help her lose weight. “Subway was the easiest and fastest option during her lunch break and honestly it’s the first time I tried the sweet onion teriyaki and I gotta say I’ve been missing out! So I know you’re gonna love this too,” she writes in another post.

Here Is the Order

Pattaya City, Thailand - November 28 2020 SUBWAY restaurant shop healthy fast food sandwich in Terminal 21 shopping mall in Pattaya Chonburi Thailand.

Shutterstock

Here is what to order:

  • Rotisserie chicken protein bowl
  • All the veggies it comes with - no olives add banana peppers
  • Add provolone cheese (they put 2 slices)
  • Red wine vinegar
  • Sweet onion teriyaki.

“Half bag of Miss Vickie’s jalapeño chips crushed up on top! The blend of sweetness with the jalapenos.. chefs kiss,” she writes.

Here Is What She Orders at Popeye’s

Here is her Popeye’s order for weight loss:

  • 5 blackened chicken strips
  • Side of mashed potatoes.

She Also Swears by This Chick-Fil-A Hack

In another post, she reveals a “Chick-Fil-A hack you’ve been searching for,” she writes. “This isn’t my usual order BUT I was craving the Mac and cheese and wanting something more comforting in this colder weather without going overboard! And this was the PERFECT combo.. it’s SUPER satisfying and I was able to honor my cravings and fit into a decent calorie + protein range!” She orders a 5 count grilled nuggets with small Mac + cheese and small fruit cup. “Buffalo sauce is optional but definitely worth it! If you want a boost of protein do the 8ct grilled nuggets for an extra 9g of protein! I always say pair a protein and produce with your meals and this was the perfect combo cause it gives a kick of sweetness after the savory filling meal!” she says.

She Even Eats at McDonald’s

Craving McDonald’s fries? “This client is a busy mom and her kids love McDonald’s so we had to find a way to fit it in without constantly saying no to a fun once in a while meal with her kids. She wanted to have options everywhere and that’s exactly what we did! Of course it wasn’t all the time but she got some CONTROL and FREEDOM back knowing she CAN order from here without feeling like she screwed it all up,” she writes, revealing the order:

  • Diet Coke
  • Small fry - 230 cals + 3g protein
  • McDouble - 390 cals + 22g protein

And, She Loves This In-N-Out Hack

Next up, an “In-N-Out hack you’ve been searching for,” she writes. “Order the double double protein style (no bun) 450 cals + 30gof protein! And of course you’re gonna want to add the sauce so I just did half a packet which is 40 cals! You could skip the sauce altogether but the entire pack is 80cals!”

Finally, Try Her Starbucks Hack

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.Shutterstock

You can “stay full for hours with this Starbucks hack,” she continues. “I love getting all my lean body flavors from @nutritiondepotclearlake AND did you know it has 40g of protein/5g of fiber per bottle, AND added vitamins?! Plussss it goes great with an iced coffee 😉 I just use half the bottle and save the other half for my coffee the next day! And of course you gotta have some food with carbs protein and fat to stay full longer! So my order is and always will be egg white spinach wrap with sriracha packet 😘 Altogether you’re getting 40g of protein and 5g of fiber.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

She Lost 35 Lbs: 5 High Cortisol Signs

Amanda Borchardt conquering_cortisol_control
Copyright conquering_cortisol_control/Instagram
Leah Groth
By Leah GrothFeb 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you struggling the lose weight? It could be due to high cortisol levels, only you don’t even realize your hormones are out of whack. Amanda Borchardt is a cortisol expert and coach who lost 35 pounds when she finally “cracked the code” to cortisol and adopted certain habits that helped her keep her hormones under control. “5 signs that my body was trying to tell me my cortisol was high that I wished I wouldn’t have ignored,” she writes.

There Are Signs

“There were signs,” she says in the post. “I didn’t know anything about High Cortisol when I was suffering with the symptoms. If I would have known these common signs I could have started treating myself earlier! So let me help you! Maybe you won’t have to suffer for so long! Here are 5 symptoms I wish would have known were high cortisol that I was dealing with everyday when my cortisol was high.”

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

1. Extreme Exhaustion

Extreme exhaustion is the first sign. “I would wake exhausted and go through my day waiting for bed. No amount of sleep helped. This was a sign of High cortisol. Don’t ignore all day exhaustion,” she writes.

2. Reoccurring Sickness

The next sign is reoccurring sickness. “Every time I started working out a week in I would get sick and then it would repeat over and over. I couldn’t seem to stay healthy. Cortisol suppresses the immune system and causes inflammation which can cause health problems. Reoccurring sickness is a sign of possible High cortisol,” she writes.

3. Weight Gain

The first sign is weight gain. “I was gaining weight by breathing air 🤣 I thought it was strange but thought it was my diet. I adjusted my diet but continued to gain weight rapidly. Cortisol not only ups sugar cravings it makes your body store fat and disrupts metabolism,” she says.

4. Weight Loss Resistance

Sign four is weight loss resistance. “Regardless of the strict macro diet I was on and the 5X a week working out the scale kept climbing! What I used to do before to lose weight it was no longer working and it left me exhausted and confused. If you adjusted your diet and exercise and the scale is still fine, don’t ignore that!” she says.

5. Anxiousness

And the fifth sign, anxiousness, “but out of no where,” she says. “I had never struggled with anxiety or that feeling in the past. I started feeling anxious to go places and see people. This was not normal for me. I would not pinpoint why either! Don’t ignore spiraling thoughts and anxious feelings that you have not struggled with in the past. This is a sign that your nervous system is out of balance from high cortisol.”

Habits to Correct Cortisol: Lighten Up Your Workouts

In another post she reveals some habits to correctly your cortisol. “Ditch hard workouts and start walking and doing light strength training until your cortisol is balanced. I intensity interval workouts with spike your cortisol, making you sicker and leaving your body holding onto fat,” she writes.

Get More Sleep

Also, prioritize sleep. “Getting 8 hours of rest! Getting enough sleep is a huge part of balancing your cortisol! Staying up late will prolong your cortisol staying high. Start changing your sleep habits!” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Take a Look at Your Diet

The next cortisol topic she tackles is diet. “Do you know sugar will keep your body inflamed and your cortisol high, and when your cortisol is high, you will crave sugar? Get off the hamster wheel and start upping your protein and reducing your sugar. You will feel better in no time,” she writes.

Hydration

Hydration is also key, she says. “Drinking enough water but adding electrolytes or minerals! Water alone doesn’t hydrate your body in the way it needs. Drink up!!!” And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Nutrition & Diet

Coach Lost 12 Pounds With 10 Simple Changes

Jamie Sherman Jglass
Copyright Jglass/Instagram
Leah Groth
By Leah GrothFeb 20, 2025
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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Do you want to lose weight before summer? Start making small changes now, and you can. Jamie Sherman is a weight loss and nutrition coach who lost weight herself, transforming her body and life. In a few new posts, she reveals exactly how she did it. “You could look and feel like a completely different person in 3 months. Start today. Don't wait until it's summer and you realize you still feel uncomfortable in your body. Here's some of the things I’ve done to lose 12lbs and transform my body and life in a few months.”

Eat More Protein

The first change she suggests making is amping up your protein intake. “You should be eating at least .8g for your body weight in protein. This will help you stay full and satisfied throughout the day,” she writes.

Lift Weights

Her next suggestion is weightlifting. “I promise you won't get bulky from lifting. Strength Training has SO many benefits and one of them is help you lose fat and build muscle to create a lean, strong look. It also helps boost your metabolism,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Walk More

Also, you should walk more. “Increase your average daily steps by 2k,” advises Sherman. “If you're current average is 5,000steps/day, try to add a little more every day. Go take that walk after dinner, park your car further at the store, or just get up and walk around at the office. That adds up to 14,000 more steps/week which can make a huge different for fat loss.”

Sleep

Make sure to sleep to allow your body the time it needs to regenerate and recharge. “Aim to get at least 7 hours if you can!” writes Sherman.

Track Your Food

“Track your food,” she continues. “Not forever but so you can know what you're consuming if you're trying to lose fat.”

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Eat More Nutrients

In another post she added some more habits that helped her lose weight. “I’m now eating A LOT more. I was lacking nutrients and under-eating before. I’m a busy mom of 2 and I found myself skipping meals and just grabbing food when I was starving,” she writes.

Don’t Skip Breakfast

Don’t skip your morning meal. “I eat breakfast every single day. I used to fast until noon sometimes because I didn’t really think about food in the morning. Now I make sure to eat a big breakfast which gives me energy throughout the day and helps kickstart my metabolism,” she says.

Balance Macros

Balancing macros is key. “I went from trying to avoid carbs to now having the right amount of carbs, fat, and protein throughout the day. I eat a lot of carbs now and I’ve never felt better,” she writes.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Structure Your Workouts

You should also structure your workouts instead of winging it. “I shifted from taking a lot of random cardio classes to structured strength training,” shes ays.

Shift Your Mindset

And, her two last recommendations? “I shifted my identity and mindset through the process,” she says. “I went from thinking I knew what my body needed to lose weight (eating healthy and consistent work outs) to actually learning exactly what I needed for fat loss to achieve my specific goals.” 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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