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58-Year-Old Trainer Shows 5 Quick Moves That Target Bat Wings

Transform your arms in just 5 minutes with no equipment needed.

Christopher Roback
By Christopher RobackDec 09, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓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.

Schellea_Shelly_Fowler1
Copyright fabulous50s/YouTube
Christopher Roback
By Christopher RobackDec 09, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓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.

Fitness & Workouts

Ever catch a glimpse of your arms in the mirror and wish they were more toned? You're not alone. Upper arm flab is one of the most common concerns among women, especially after 40. But here's something refreshing – you don't need expensive equipment or hours at the gym to make a difference.

Meet Schellea "Shelly" Fowler, a 58-year-old certified Neuroathletics coach and fitness instructor specializing in helping women over 50 achieve their fitness goals. "This workout is perfect for you if you want to work on this part of your arm," she says, pointing to the dreaded 'bat wing' area. "It's only going to take five minutes and we're going to work it hard."

Quick Warm-Up: Fire Up Those Triceps

"Bend your knees straight back and lean forward," Shelly begins in her post. The first exercise targets the triceps with a simple yet effective movement. "Put your focus on squeezing that tricep muscle as you extend your arm," she emphasizes. Each exercise runs for 45 seconds with a 10-second rest, making every moment count.

Tricep Dips: Your Secret Weapon

"If you're really serious about toning your bat wings, this is the exercise for you," Shelly declares. Using just your body weight, lower your arms down and push back up. Need more challenge? Simply move your legs further forward. Remember, as Shelly encourages, "Even if you only completed two or three of those, you did a great job."

RELATED: 8 Morning Habits This Hormone Expert Wants Women Over 40 To Stop

Prayer Press: Target Those Problem Areas

This unique movement starts with hands in a prayer position. "Join your hands in prayer position as we extend our arm out," Shelly demonstrates. Your palms should face away at the end, fingers forming a diamond shape. "Keep going. You've got this," she motivates, knowing this exercise specifically targets stubborn upper arm flab.

Power Through: The Shoulder Press

"Raise your arms to be parallel to your shoulders," Shelly guides. This exercise combines arm raises with precise movements. Her motivation tip? "Imagine yourself with the beautiful sleeveless top and your strong toned arms." This mental imagery helps push through the challenge.

High-Elbow Holds: Feel the Burn

"Keep your elbows high and your arms very strong," Shelly instructs. This focused movement requires mental engagement: "Focus on that tricep muscle... see it in your mind's eye contracting in and out." This mind-muscle connection amplifies your results.

RELATED: She Lost 30 Pounds With GLP-1 Microdosing: “My Body Just Thrived”

Finish Strong: Overhead Extensions

The final push targets every fiber of your triceps. "Take our arms over our head, join our hands in prayer position one more time," Shelly guides. "Think of that tricep muscle, think of it contracting in and out, and think of all of the amazing work that you're doing."

The Science Behind Bat Wings

Dr. Richard Glogau, a San Francisco dermatologist, explains why arms become more challenging to tone with age: "Flabby arms are due to a combination of factors associated with aging and genetics, including an increase in overall body fat mass, loss of muscle mass in the arms associated with aging and reduced activity, and a loss of elasticity in the skin due to both aging and sun damage."

Your Path to Success

While spot reduction isn't possible, combining these targeted exercises with overall fitness can make a significant difference. As Shelly reminds us, "If you need to take a sneaky cheat, that's okay," but consistency is key. The goal isn't perfection – it's progress.

What makes this workout effective is its focused approach combined with achievable goals. "What a great way to spend five minutes. We just did some really good work," Shelly concludes."As long as you aim to be 1% better than you were yesterday, you are a winner," she adds.

RELATED: Man Lost 6.5 Pounds in 72 Hours on Military Diet and Here's What Really Happened

Smart Tips for Best Results

  • Perform these exercises regularly
  • Maintain proper form throughout
  • Stay patient with your progress
  • Consider this part of your overall fitness routine
  • Protect your skin from sun damage to maintain elasticity.

Remember to consult with your healthcare provider or a certified fitness instructor before starting any new exercise routine, especially if you have any existing health conditions or concerns. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Fitness & Workouts

58-Year-Old Trainer Shows 5 Quick Moves That Target Bat Wings

Schellea_Shelly_Fowler1
Copyright fabulous50s/YouTube
Christopher Roback
By Christopher RobackDec 09, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓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 catch a glimpse of your arms in the mirror and wish they were more toned? You're not alone. Upper arm flab is one of the most common concerns among women, especially after 40. But here's something refreshing – you don't need expensive equipment or hours at the gym to make a difference.

Meet Schellea "Shelly" Fowler, a 58-year-old certified Neuroathletics coach and fitness instructor specializing in helping women over 50 achieve their fitness goals. "This workout is perfect for you if you want to work on this part of your arm," she says, pointing to the dreaded 'bat wing' area. "It's only going to take five minutes and we're going to work it hard."

Quick Warm-Up: Fire Up Those Triceps

"Bend your knees straight back and lean forward," Shelly begins in her post. The first exercise targets the triceps with a simple yet effective movement. "Put your focus on squeezing that tricep muscle as you extend your arm," she emphasizes. Each exercise runs for 45 seconds with a 10-second rest, making every moment count.

Tricep Dips: Your Secret Weapon

"If you're really serious about toning your bat wings, this is the exercise for you," Shelly declares. Using just your body weight, lower your arms down and push back up. Need more challenge? Simply move your legs further forward. Remember, as Shelly encourages, "Even if you only completed two or three of those, you did a great job."

RELATED: 8 Morning Habits This Hormone Expert Wants Women Over 40 To Stop

Prayer Press: Target Those Problem Areas

This unique movement starts with hands in a prayer position. "Join your hands in prayer position as we extend our arm out," Shelly demonstrates. Your palms should face away at the end, fingers forming a diamond shape. "Keep going. You've got this," she motivates, knowing this exercise specifically targets stubborn upper arm flab.

Power Through: The Shoulder Press

"Raise your arms to be parallel to your shoulders," Shelly guides. This exercise combines arm raises with precise movements. Her motivation tip? "Imagine yourself with the beautiful sleeveless top and your strong toned arms." This mental imagery helps push through the challenge.

High-Elbow Holds: Feel the Burn

"Keep your elbows high and your arms very strong," Shelly instructs. This focused movement requires mental engagement: "Focus on that tricep muscle... see it in your mind's eye contracting in and out." This mind-muscle connection amplifies your results.

RELATED: She Lost 30 Pounds With GLP-1 Microdosing: “My Body Just Thrived”

Finish Strong: Overhead Extensions

The final push targets every fiber of your triceps. "Take our arms over our head, join our hands in prayer position one more time," Shelly guides. "Think of that tricep muscle, think of it contracting in and out, and think of all of the amazing work that you're doing."

The Science Behind Bat Wings

Dr. Richard Glogau, a San Francisco dermatologist, explains why arms become more challenging to tone with age: "Flabby arms are due to a combination of factors associated with aging and genetics, including an increase in overall body fat mass, loss of muscle mass in the arms associated with aging and reduced activity, and a loss of elasticity in the skin due to both aging and sun damage."

Your Path to Success

While spot reduction isn't possible, combining these targeted exercises with overall fitness can make a significant difference. As Shelly reminds us, "If you need to take a sneaky cheat, that's okay," but consistency is key. The goal isn't perfection – it's progress.

What makes this workout effective is its focused approach combined with achievable goals. "What a great way to spend five minutes. We just did some really good work," Shelly concludes."As long as you aim to be 1% better than you were yesterday, you are a winner," she adds.

RELATED: Man Lost 6.5 Pounds in 72 Hours on Military Diet and Here's What Really Happened

Smart Tips for Best Results

  • Perform these exercises regularly
  • Maintain proper form throughout
  • Stay patient with your progress
  • Consider this part of your overall fitness routine
  • Protect your skin from sun damage to maintain elasticity.

Remember to consult with your healthcare provider or a certified fitness instructor before starting any new exercise routine, especially if you have any existing health conditions or concerns. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Coach Reveals 5 “Power Moves” to Do Over 40

Nikkiey Stott
Copyright nikkieystott/Instagram
Leah Groth
By Leah GrothFeb 08, 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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Don’t let your age be the excuse you use for not being in shape. You can be strong and fit in at any age, says one expert. Nikkiey Stott, BSN, Fitness Coach and co-founder of Warrior Babe, helps “women manage macros, build muscles, & boost confidence.” In a new post, she reveals the top five exercises you should do if you are over 40 that offer the most bang for your buck. “Do these 5 power moves if you’re over 40,” she writes. “Want to stay strong, fit, and functional at 40, 50, or even 60+? Save these 5 moves to your weekly workouts.”

Squats

The first power move she recommends is a butt-buster: Squats. “Build lower body strength and protect your joints,” she says about the glute and leg exercises, which she also demonstrates in the video.

Pushups

Another effective exercise that offers full-body benefits? Pushups. “Strengthen your chest, shoulders, and arms while improving core stability,” she says.

Deadlifts

Next on her power moves list? Deadlifts. “The ultimate move for a strong back, glutes, and hamstrings,” she says about the exercise, which requires weights.

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

Standing Shoulder Press

Grab a pair of free weights or a bar and do a standing shoulder press, she suggests. “Keep your shoulders strong and mobile as you age,” she says.

Lat Pulldowns or Dumbbell Rows

Lastly, choose from two exercises, lat pulldowns or dumbbell rows. “Boost upper back strength and posture,” she says.

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

10,000 Steps Per Day

In another post, she also recommends walking “10,000 steps per day,” which she says equals “70 marathons per year.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Strength Training

And, of course, she also recommends investing time in strength training. “Committing to 3 workouts a week = 156 workouts a year,” she adds. 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 if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Fitness & Workouts

10 Tai Chi Moves to Reverse Aging in 80 Days

Sporty woman demonstrating tai chi stance with pretend sword, outdoor.
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Ferozan Mast
By Ferozan MastJun 14, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Tai chi is a wonderfully gentle—yet effective—method of exercise for both mental and physical wellbeing. “A growing body of carefully conducted research is building a compelling case for tai chi as an adjunct to standard medical treatment for the prevention and rehabilitation of many conditions commonly associated with age,” says Harvard Health. “When you practice tai chi, you’re not trying to see how fast you can move,” personal trainer and Oriental medicine specialist Tim Sobo, LAc, CPT, CES, tells the Cleveland Clinic. “Your goal is to make the moves flow together. You move your whole body as a unit. And because strength and balance are required, tai chi is great for your muscles and bones.”

Here are ten tai chi exercises for beginners from Master JianFeng Chen, International Grand Champion in Tai Chi, to help you look and feel younger.

Preparing Form

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42 Tai Chi voice guide coaching No 1-6 Tai Chi can be difficult to hold young persons attention and focus for practice,,but as long as they keep trying, the seed is planted and benefits will be seen with time and patience. Online learning 👉daouniverse.com #jianfengchentaichi #daouniverse #oregontaichiwushu #taiji #taichi #taichichuan #taijichuan #onlinelearning #taichibeginner #taichionline #taichiclass #taichiflow #balance #health #healthylifestyle #武术 #功夫 #太极 #太极拳 #wushu #kungfu #taichimaster #shaolin #karate #taichichuanyang #taichiyinyang #healthylifestyle #healthy #longevity #longevitylifestyle #motivation

“Names like Yang, Wu, and Cheng are given to various branches of tai chi, in honor of people who devised the sets of movements called forms,” says Harvard Health. “Certain programs emphasize the martial arts aspect of tai chi rather than its potential for healing and stress reduction.”

Right Grasp the Bird's Tail

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“It’s sometimes called ’meditation in motion’ because it’s a series of exercises that can help harmonize your body’s energy and mind,” Sobo explains.

Single Whip

daouniverse7daouniverse/TikTok

“In some forms, you learn long sequences of movements, while others involve shorter series and more focus on breathing and meditation,” says Harvard Health. “The name is less important than finding an approach that matches your interests and needs.”

RELATED: 8 Steps I Used to Stop Sugar Addiction and Drop 30 Pounds

Lift Hands

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“Tai chi doesn’t call for the same flexibility as yoga, nor is it as strenuous as other forms of exercise, making it easier on your joints and muscle,” says the Cleveland Clinic. “You should always check with a healthcare provider before starting a new activity, including tai chi. But on the whole, because it’s so low-impact, people of nearly any age can practice tai chi.”

White Crane Spreads Wings

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“The practice of being mindful is a great stress reliever,” Sobo says. “Tai chi’s movements require you to focus on breathing and movement together, so you’re focused on what you’re doing rather than on everything else going on in your life.”

RELATED: 15 Simple Tricks to Shed 10 Pounds Every Month Without Strict Dieting

Brush Knee Push

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“Taking a class may be the best way to learn tai chi,” says Harvard Health. “Seeing a teacher in action, getting feedback, and experiencing the camaraderie of a group are all pluses.”

Fist Across the Body

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“Since it’s not weight training or long-distance running, many people can safely do 20 minutes of tai chi every day,” Sobo says. “Your body doesn’t need a day to recover.”

Roll Back and Press

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“You don’t need special equipment or expertise to start doing tai chi,” says the Cleveland Clinic. “You can do it at home using instructional videos, making it a free or low-cost option.”

Step Forward, Block, Parry, Punch

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“Choose loose-fitting clothes that don't restrict your range of motion,” says Harvard Health. “You can practice barefoot or in lightweight, comfortable, and flexible shoes.”

RELATED: I Lost 81 Pounds in a Year, and These are Surprising Things That Happened to My Body

Withdraw and Push

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“Although you aren't working with weights or resistance bands, the unsupported arm exercise involved in tai chi strengthens your upper body,” says Harvard Health. “Tai chi strengthens both the lower and upper extremities as well as the core muscles of the back and abdomen.”

💪🔥Body Booster: Wear comfortable, loose-fitting clothes for your tai chi session.

Fitness & Workouts

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

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Alek Korab
By Alek KorabOct 14, 2024
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Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
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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.

We've all been there – standing in front of the mirror, waving our arms, and watching that extra flab jiggle. But what if you could transform those "bat wings" into toned, sculpted arms with just a few minutes of targeted exercise each day? Enter Meredith Shirk, a National Academy of Sports Medicine Certified Personal Trainer (NASM-CPT) and the founder of Svelte Training. With her impressive credentials, including specializations in Fitness Nutrition, Behavior Change, and Weight Loss, Meredith has designed a quick and effective arm workout that promises to help you say goodbye to flabby arms for good.

Understanding Arm Fat

Before diving into Meredith's workout, it's important to understand what arm fat is and why it matters. According to WebMD, "Arm fat is extra skin and fat located under your arms." While some arm fat is normal and healthy, excessive amounts can be more than just a cosmetic issue. WebMD explains, "While having some subcutaneous fat is good for your health, having too much can cause health issues, including an increased risk for certain cancers, fatty liver disease, gallbladder disease, and more."

The Root Causes of Arm Fat

Close-up Of A Woman Holding Arm With Excess Fat On Grey BackgroundShutterstock

Arm fat doesn't appear out of nowhere. WebMD states, "Extra skin and fat in the arms can be caused by obesity, significant weight loss, or genetics. Individuals born female are at a greater risk of carrying excess weight in their arms." Understanding these factors can help you approach arm fat reduction more effectively.

RELATED: I’m a Nutritionist and Here Are 4 Fall Comfort Foods That Can Help You Lose Weight

Say Goodbye to Bat Wings

"I have an awesome bat wing workout, so you're not going to be waving those wings any longer," Meredith enthusiastically begins her post. This workout is specifically designed to target those troublesome areas and help you achieve the toned arms you've always wanted.

Monkey Pumps: Your Secret Weapon Against Flabby Arms

Young woman pinching arm fat flabby skinShutterstock

Meredith kicks off the workout with her favorite exercise: monkey pumps. "It's just as it sounds," she explains. "Grab it and pull it down." To perform this move:

  1. Align your elbows with your shoulders and wrists
  2. Open up and close your arms
  3. Keep your elbows above your chin to target your triceps and chest

Meredith emphasizes the importance of proper form: "You want to think about keeping that elbow above the chin line because that's really going to push a lot on your triceps and your chest."

Arm Circles: Small Movements, Big Results

Woman, weightlifting and exercise with dumbbells for training, workout or muscle gain on outdoor balcony. Young female person with small barbells for sport, fitness or health and wellness in natureShutterstock

Next up are small arm circles. "Really think about tennis ball size here," Meredith instructs. Perform these circles in both forward and backward directions. This simple movement targets multiple muscle groups in your arms and shoulders, helping to tone and define your upper body.

Lateral Raises: Engage Your Whole Body

Pretty young woman with a healthy lifestyle doing side lateral raises with dumbbells indoors. Active caucasian woman exercising to stay fit and slimShutterstock

Lateral raises are more than just arm exercises. Meredith explains, "You actually have to do something with your body, meaning you're here, you're lifting and you're really pulling your legs in together at the same time as squeezing your core and your rhomboids and your lats." This full-body engagement maximizes the effectiveness of the exercise, helping you burn more calories and build more muscle.

RELATED: Tone Sagging Arms in 2 Weeks With These 5 Exercises

Scissors: Cross-Training for Your Arms

a man does an exercise with his knees. the boy does sports.Shutterstock

The final exercise in Meredith's routine is scissors. "We go from here, we're here, right? And then we're here and then here," she demonstrates. "So now we're crisscrossing our arms." This movement targets both your biceps and triceps, providing a comprehensive arm workout in one simple exercise.

Fine-Tuning Your Technique

Meredith offers additional advice to maximize your results: "If you want to get a little bit more of your bicep, come across with it here and then go inside. You can have almost overlapping bicep curls. You do more tricep by putting your hands flexed and then going faster, pulling your chest back, shoulders up."

RELATED: 7 Tricks to Flatten Your Tummy Without Surgery According to a Plastic Surgeon

Putting It All Together

Meredith combines these exercises into a quick, high-intensity routine:

  1. 30 seconds of monkey pumps
  2. 30 seconds of arm circles (15 seconds forward, 15 seconds backward)
  3. 30 seconds of lateral raises
  4. 30 seconds of scissors

"Those are our exercises. We're going to be doing all types of exercise. Make sure your triceps, your biceps, and your back, stay lean. So we avoid the bat wings," Meredith explains.

The Importance of a Holistic Approach

While Meredith's workout is effective, it's important to remember that spot reduction isn't possible. WebMD advises, "Natural treatment options for arm fat include diet and exercise. Since arm fat is often associated with being overweight or losing a significant amount of weight, the first step is changing your eating habits and incorporating more exercise into your days."

The Key to Effective Workouts

Woman, success and outdoor with happiness for fitness, exercise or wellness as achievement. Girl, celebration and portrait in nature with energy or motivation for health, workout or marathon trainingShutterstock

Throughout the workout, Meredith encourages movement: "When you think about this, you can walk around because you shouldn't be in a static place anyway. Life should not be static for you. Working out should not be static for you."

RELATED: I'm a Nutritionist and Here are 5 Reasons Why I Prescribe 30-Minute Walks for Weight Loss

Push Through for Results

Meredith doesn't sugarcoat the challenge: "If your arms are not feeling like 1 million pounds, then you're not doing this right." She encourages you to push through the discomfort, reminding you that "it's going to burn, and it's okay."

The Foundation of Effective Exercise

Always in good shape Full length of athletic woman in black sport clothing exercising in professional gym.Shutterstock

Throughout the routine, Meredith emphasizes proper form: "Chest up, shoulders back, meet in the middle, come out and reach." She also reminds you to "Face those hands to you. Come out and reach."

Don't Forget This Crucial Element

Meredith consistently reminds you to breathe throughout the workout. "Breathe in. Breathe and pull," she encourages, highlighting the importance of proper breathing techniques during exercise.

The Path to Success

pretty young blond smiling woman doing sport exercises running jogging in morning park, skinny fit in sports wear outfit leggings and top, summer health motivation, strong body, hotShutterstock

Meredith concludes with an inspiring message: "Do this consistently and you will see that fat go away!" She adds, "It doesn't have to be hard, it doesn't have to be long. It doesn't have to be scary, but it can be a lot of fun and you can do it in less time you thought possible."

However, it's important to set realistic expectations. As WebMD notes, "You shouldn't expect to see results right away. In fact, losing stubborn fat can take months of continuous effort. Your progress will depend on you. If you're already at a healthy weight, it may take only a few weeks to notice results. However, those at a higher weight may not see results for a while."

RELATED: I Lost 30 Pounds in 6 Months Just by Walking: Here's How

You Can Do It

While Meredith's workout is an excellent starting point, remember that a holistic approach is key. WebMD suggests, "For the best results, it's important to combine a decent sleep schedule with a well-balanced diet and a vigorous exercise routine." By combining Meredith's targeted arm exercises with overall healthy lifestyle habits, you'll be on your way to toned, sculpted arms in no time. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Fitness & Workouts

58-Year-Old Woman Outlifts Her Husband With These 7 Training Hacks

Rae Bright Live Yourself Young
​4. Master The Goblet Squat
Copyright Live Yourself Young/YouTube
Christopher Roback
By Christopher RobackApr 21, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Many women avoid weight training, fearing they'll become too muscular or believing it's too late to start. Rae Bright of @LiveYourselfYoung proves these concerns are unfounded. At 53, Rae started competing in bodybuilding competitions and even outperformed her husband in certain exercises. Now she is 58, and her journey from being too intimidated to enter a gym to becoming stronger than many younger people offers insights for women looking to transform their health and strength after 50.

The Surprising Strength Women Over 50 Can Build

Think you can't build significant strength after 50? Think again. "I am healthier, stronger and more confident in my 50s than I was in my 20s," Rae says in her video. She even proudly notes the one body part where she's stronger than her husband: calves. Weight training offers women over 50 vital benefits, including stronger bones, reduced heart disease risk, improved metabolism, enhanced fat loss, stress relief, and mood improvement. The science confirms that resistance training helps slow the aging process at a cellular level.

Choose Your Training Space Wisely

Finding the right environment makes all the difference in consistency. "Getting motivated is the first challenge to start your weight training journey," Rae explains. She recommends deciding whether you prefer training at home, joining a gym, or combining both approaches. Rae herself began at home in her 40s because she felt too intimidated by gym environments. Even in a small space, effective workouts are possible—as she demonstrates with footage of her son and daughter-in-law training in a tiny room.

Start With These Simple Equipment Essentials

Don't let equipment concerns prevent you from beginning. "All that strength training is, is using resistance to create work for your muscles," Rae explains. She recommends starting with bodyweight exercises before introducing basic tools like resistance bands and light dumbbells. Focus first on mastering proper form and technique before increasing weights. This gradual approach helps prevent injury while building a strong foundation for impressive strength gains later.

Find The Right Support System

Having proper guidance dramatically increases your chances of success. "In my experience, whatever you decide, home or gym, you need some support, you need some guidance," says Rae. She credits her husband Andrew with helping build her confidence when she finally committed to gym training at 50. For those without a knowledgeable training partner, she recommends investing in a personal trainer initially to learn proper form and technique. Use your trainer as "an educational tool so that you learn from them."

Follow This Simple Weekly Training Schedule

Consistency matters more than marathon sessions. "The NHS recommends that every adult fits in a minimum of two strength training sessions a week, hitting all the major muscle groups," Rae shares. She cites research suggesting older adults can build significant muscle mass with just two 40-minute sessions weekly. Rae's current routine includes alternating upper and lower body days with appropriate rest periods—a schedule that helped her become strong enough to compete in bodybuilding at 54. Remember that proper recovery becomes increasingly important after 50.

Track Every Lift To Maximize Progress

Recording your workouts provides concrete evidence of improvement. "This is a really good motivational tool when you look back and see how far you've come," says Rae. She emphasizes that tracking helps with progressive overload—the gradual increase in challenge necessary for continued strength gains. Keep a simple log of exercises, weights, repetitions, and how you felt during each session. This habit helps identify which exercises are contributing most to your progress.

Master Proper Breathing For Pelvic Protection

Breathing technique becomes crucial as women age, particularly for pelvic floor health. "One thing I do differently now than before my surgery is focus on my breathing when I lift," Rae explains, referring to her recovery from pelvic organ prolapse surgery. She recommends inhaling during the lowering phase of movements and exhaling while lifting. This natural breathing pattern helps protect your pelvic floor while maximizing strength. For specific health concerns, she suggests beginning with seated exercises to maintain proper form with less pressure.

Make Strength A Lifelong Priority

Consistency creates lasting transformation. "I want to encourage other women in their 50s to not only start weight training, but to keep going for life," urges Rae. She emphasizes that building strength becomes increasingly essential for maintaining independence and quality of life as we age. Even with just two sessions weekly, women over 50 can develop impressive strength that enhances everyday activities and prevents age-related decline. As Rae proves by outlifting her husband in certain exercises, age is no barrier to becoming remarkably strong.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

Man in the kitchen pouring a mug of hot filtered coffee from a glass pot. Having breakfast in the morningShutterstock

“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityMost Women on GLP-1s Are Making a Few Common MistakesShutterstock

Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

,Bubbly,Soda,Pop,Ice,Cubes,sugar, coke, pepsi, cola​Soda and Sugary DrinksShutterstock

Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

Poached,Egg,Toast,breakfast​Eat BreakfastShutterstock

Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

Sophie van Oostenbrugg gainsbybrains
Copyright gainsbybrains/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

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