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✓Evidence-Based

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

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

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

Woman Lifted Weights 5 Days a Week for 30 Days and Doubled Her Strength

Transform your body and mindset in just 30 days

Christopher Roback
By Christopher RobackMar 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
Makari Espe
Copyright Makari Espe/YouTube
Christopher Roback
By Christopher RobackMar 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
Fitness & Workouts

Have you ever hit that point where your workouts just feel like going through the motions? That's exactly where Makari Espe found herself. As a fitness enthusiast with 140,000 YouTube subscribers, she was stuck in a comfortable but unchallenging routine – just lifting weights twice a week for 20 minutes. "I want to be harder, better, faster, and stronger," Makari says, deciding to shake things up by lifting five times a week instead. Could just a few extra gym sessions actually make a real difference? That's what she wanted to find out. And honestly, if you've been feeling stuck in your own fitness journey, her results might be exactly the motivation you need.

The Challenge Setup

Before diving into her intensified routine, Makari established a baseline to measure her progress. "I did a 1 minute and 30 second plank hold, 1 minute wall sit, 2 chin-ups, 10 push-ups, and 25 shoulder presses with 10 pound weights," she shares. This initial test wasn't without emotional hurdles. "The last time I did a test like this, I was about 19, and I did a lot better then. So at this moment right here, I'm currently comparing myself to how strong I was as a teenager," Makari admits.

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

Week 1: Building the Foundation

Makari's new routine followed a strategic split to maximize results while preventing burnout. "The idea is to do two big muscle groups per workout so that each muscle group is rested by the time you work it out again, and we're not all out here hating our lives," she explains. Her weekly schedule included:

  • Day 1: Back and biceps
  • Day 2: Legs and shoulders
  • Day 3: Rest
  • Day 4: Chest and back
  • Day 5: Legs and core
  • Day 6: Rest
  • Day 7: Chest and triceps.

Adjusting to Longer Sessions

Young fitness woman looking at her smart watch while taking a break from outdoor workout. Sportwoman checking pulse on fitness smart watch device.Shutterstock

The extended workout time was immediately noticeable. "As someone who is used to doing 20 minute workouts, I'm definitely noticing that extra 10 minutes," Makari points out.

Week 2: Increasing the Intensity

Moving into the second week, Makari transitioned from beginner to intermediate workouts. "The intermediate program is significantly harder than the week 1 program. The positions require way more coordination and core stability, and I'm fitting a lot more reps into this 30-minute time frame," she reveals.

This increased difficulty targeted specific muscle groups more intensely. "My triceps are killing me. More so than any other muscle group this whole challenge so far, my triceps are dead," Makari shares.

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

Mental Hurdles

Tired woman having rest after workout. Tired and exhausted female athlete sitting on floor at gym with a water bottle.11 Weight-Loss Secrets Most Experts Won't Tell You, From a Leading Personal TrainerShutterstock

Despite the physical challenges, mental obstacles became apparent. "Morale is a solid 6 out of 10. The 30 minutes are going by way faster than before, so that's good. But I still have to drag myself to the gym, and repeatedly tell myself to trust the process," she admits.

Week 3: Finding the Rhythm

Gym and dumbbell weight training equipment on sport ,Healthy life and gym exercise equipments and sports concept ,copy space​The Workout StrategyShutterstock

By the third week, Makari's body was responding to the consistent training. "I've gone up a weight. My heavy is now 20. It used to be 15," she says proudly.

Recovery became equally important as the workouts themselves. "The swim was amazing for many reasons, but the main one was it was so nice on my sore muscles," Makari explains after incorporating swimming on one of her rest days.

Nutrition Support

salmon steak with fresh herbsA Year of Successful MaintenanceShutterstock

The combination of consistent training and nutrition adjustments began paying dividends. "I changed my diet up a little bit last week. So I'm putting so much more good fuel into my body which is giving me more energy to perform in the gym," she shares.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Finding the Joy

This holistic approach transformed her relationship with exercise. "I've crossed the threshold or I've found the joy in weightlifting again. I'm not just lifting weights to go through the motions and like do it because I know I have to. I'm doing it because I know I can," Makari reflects.

Everyday Energy Boost

Beautiful woman checking her body shape in a mirror.15 Daily Habits to Lose 5-10 Pounds in 30 DaysShutterstock

Makari also noticed improvements in her daily activities. "I feel so much more energetic throughout the day. Tasks that used to tire me out now feel easier," she explains. The increased strength translated to practical benefits beyond aesthetics.

Sleep Improvements

Her sleep quality showed remarkable improvement as well. "I'm falling asleep faster and waking up more refreshed. My body actually craves that deep recovery sleep now," Makari shares. This unexpected benefit reinforced her commitment to the program despite the challenging schedule.

Week 4: The Transformation

Happy young woman stretching before running outdoorsShutterstock

The final week revealed not just physical improvements but mental ones too. "Now that I'm over the hump, I actually feel even stronger than I did as a teenager. This is going to sound really cheesy but it's because not only do I feel physically stronger but I feel stronger in my brain," Makari explains.

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

Time Investment Reality

The time commitment remained significant but worthwhile. "Roughly three and a half hours every week is a lot of free time to be able to put towards working out. But ultimately it makes me feel so much better outside of the gym," she acknowledges.

Stress Management

Hands of a woman playing with nails in stress​Your Body Is Slowing DownShutterstock

Makari noticed significant changes in her stress resilience. "I handle daily challenges with more calm now. Things that would've stressed me out before don't affect me as much," she shares. This mental toughness became one of the most valuable outcomes of her experiment.

Confidence Beyond the Gym

Her confidence also soared beyond physical appearance. "When you prove to yourself that you can stick with something challenging for a month, it changes how you approach other difficult things in life," Makari explains. "I'm more willing to take on new challenges because I know I have the discipline to follow through."

Metabolic Improvements

Eating and drinking image of a young woman eating mixed nutsShutterstock

The metabolic benefits were equally impressive. "My body burns energy more efficiently now. I notice I can eat more without feeling sluggish, and my recovery between sets is much faster," she points out. These physiological adaptations supported her continued progress throughout the month.

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

The Final Results

After four weeks of dedicated training, Makari's strength tests demonstrated measurable progress:

  • Plank: Increased from 1:30 to 2:00 minutes
  • Wall sit: Improved from 1:00 to 2:00 minutes
  • Chin-ups: Increased from 2 to 4 complete reps
  • Push-ups: Improved from 10 to 15 reps (completed faster)
  • Shoulder presses: Maintained 25 reps but increased weight from 10 to 15 pounds (completed faster)

Mission Accomplished

"I'd say that this month I became harder, better, faster, and stronger," Makari concludes. Her journey proves that consistent training, proper recovery, and adequate nutrition can transform both body and mind in just one month.

If you're considering a similar challenge, remember that progress looks different for everyone. As Makari puts it, "You might be lifting more. You might be lifting less. It doesn't really matter. You do you."

workout-routinesgym-workouts

More For You

Fitness & Workouts

5x Weekly Weightlifting Transforms Body & Mind

Makari Espe
Copyright Makari Espe/YouTube
Christopher Roback
By Christopher RobackMar 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.

Have you ever hit that point where your workouts just feel like going through the motions? That's exactly where Makari Espe found herself. As a fitness enthusiast with 140,000 YouTube subscribers, she was stuck in a comfortable but unchallenging routine – just lifting weights twice a week for 20 minutes. "I want to be harder, better, faster, and stronger," Makari says, deciding to shake things up by lifting five times a week instead. Could just a few extra gym sessions actually make a real difference? That's what she wanted to find out. And honestly, if you've been feeling stuck in your own fitness journey, her results might be exactly the motivation you need.

The Challenge Setup

Before diving into her intensified routine, Makari established a baseline to measure her progress. "I did a 1 minute and 30 second plank hold, 1 minute wall sit, 2 chin-ups, 10 push-ups, and 25 shoulder presses with 10 pound weights," she shares. This initial test wasn't without emotional hurdles. "The last time I did a test like this, I was about 19, and I did a lot better then. So at this moment right here, I'm currently comparing myself to how strong I was as a teenager," Makari admits.

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

Week 1: Building the Foundation

Makari's new routine followed a strategic split to maximize results while preventing burnout. "The idea is to do two big muscle groups per workout so that each muscle group is rested by the time you work it out again, and we're not all out here hating our lives," she explains. Her weekly schedule included:

  • Day 1: Back and biceps
  • Day 2: Legs and shoulders
  • Day 3: Rest
  • Day 4: Chest and back
  • Day 5: Legs and core
  • Day 6: Rest
  • Day 7: Chest and triceps.

Adjusting to Longer Sessions

Young fitness woman looking at her smart watch while taking a break from outdoor workout. Sportwoman checking pulse on fitness smart watch device.Shutterstock

The extended workout time was immediately noticeable. "As someone who is used to doing 20 minute workouts, I'm definitely noticing that extra 10 minutes," Makari points out.

Week 2: Increasing the Intensity

Moving into the second week, Makari transitioned from beginner to intermediate workouts. "The intermediate program is significantly harder than the week 1 program. The positions require way more coordination and core stability, and I'm fitting a lot more reps into this 30-minute time frame," she reveals.

This increased difficulty targeted specific muscle groups more intensely. "My triceps are killing me. More so than any other muscle group this whole challenge so far, my triceps are dead," Makari shares.

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

Mental Hurdles

Tired woman having rest after workout. Tired and exhausted female athlete sitting on floor at gym with a water bottle.11 Weight-Loss Secrets Most Experts Won't Tell You, From a Leading Personal TrainerShutterstock

Despite the physical challenges, mental obstacles became apparent. "Morale is a solid 6 out of 10. The 30 minutes are going by way faster than before, so that's good. But I still have to drag myself to the gym, and repeatedly tell myself to trust the process," she admits.

Week 3: Finding the Rhythm

Gym and dumbbell weight training equipment on sport ,Healthy life and gym exercise equipments and sports concept ,copy space​The Workout StrategyShutterstock

By the third week, Makari's body was responding to the consistent training. "I've gone up a weight. My heavy is now 20. It used to be 15," she says proudly.

Recovery became equally important as the workouts themselves. "The swim was amazing for many reasons, but the main one was it was so nice on my sore muscles," Makari explains after incorporating swimming on one of her rest days.

Nutrition Support

salmon steak with fresh herbsA Year of Successful MaintenanceShutterstock

The combination of consistent training and nutrition adjustments began paying dividends. "I changed my diet up a little bit last week. So I'm putting so much more good fuel into my body which is giving me more energy to perform in the gym," she shares.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Finding the Joy

This holistic approach transformed her relationship with exercise. "I've crossed the threshold or I've found the joy in weightlifting again. I'm not just lifting weights to go through the motions and like do it because I know I have to. I'm doing it because I know I can," Makari reflects.

Everyday Energy Boost

Beautiful woman checking her body shape in a mirror.15 Daily Habits to Lose 5-10 Pounds in 30 DaysShutterstock

Makari also noticed improvements in her daily activities. "I feel so much more energetic throughout the day. Tasks that used to tire me out now feel easier," she explains. The increased strength translated to practical benefits beyond aesthetics.

Sleep Improvements

Her sleep quality showed remarkable improvement as well. "I'm falling asleep faster and waking up more refreshed. My body actually craves that deep recovery sleep now," Makari shares. This unexpected benefit reinforced her commitment to the program despite the challenging schedule.

Week 4: The Transformation

Happy young woman stretching before running outdoorsShutterstock

The final week revealed not just physical improvements but mental ones too. "Now that I'm over the hump, I actually feel even stronger than I did as a teenager. This is going to sound really cheesy but it's because not only do I feel physically stronger but I feel stronger in my brain," Makari explains.

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

Time Investment Reality

The time commitment remained significant but worthwhile. "Roughly three and a half hours every week is a lot of free time to be able to put towards working out. But ultimately it makes me feel so much better outside of the gym," she acknowledges.

Stress Management

Hands of a woman playing with nails in stress​Your Body Is Slowing DownShutterstock

Makari noticed significant changes in her stress resilience. "I handle daily challenges with more calm now. Things that would've stressed me out before don't affect me as much," she shares. This mental toughness became one of the most valuable outcomes of her experiment.

Confidence Beyond the Gym

Her confidence also soared beyond physical appearance. "When you prove to yourself that you can stick with something challenging for a month, it changes how you approach other difficult things in life," Makari explains. "I'm more willing to take on new challenges because I know I have the discipline to follow through."

Metabolic Improvements

Eating and drinking image of a young woman eating mixed nutsShutterstock

The metabolic benefits were equally impressive. "My body burns energy more efficiently now. I notice I can eat more without feeling sluggish, and my recovery between sets is much faster," she points out. These physiological adaptations supported her continued progress throughout the month.

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

The Final Results

After four weeks of dedicated training, Makari's strength tests demonstrated measurable progress:

  • Plank: Increased from 1:30 to 2:00 minutes
  • Wall sit: Improved from 1:00 to 2:00 minutes
  • Chin-ups: Increased from 2 to 4 complete reps
  • Push-ups: Improved from 10 to 15 reps (completed faster)
  • Shoulder presses: Maintained 25 reps but increased weight from 10 to 15 pounds (completed faster)

Mission Accomplished

"I'd say that this month I became harder, better, faster, and stronger," Makari concludes. Her journey proves that consistent training, proper recovery, and adequate nutrition can transform both body and mind in just one month.

If you're considering a similar challenge, remember that progress looks different for everyone. As Makari puts it, "You might be lifting more. You might be lifting less. It doesn't really matter. You do you."

Nutrition & Diet

She Got Lean in 3 Months With 9 Simple Daily Changes

Dr_Taylor_Niedermaier12
Copyright tayruns26.2/YouTube
Leah Groth
By Leah GrothNov 20, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

Are you trying to transform your body and your overall approach to health? Tay, one half of Healthy Living with Brooke and Tay, is a DPT and Certified Macro Coach who, along with her sister, helps simplify fat loss for women. In a new Instagram post, she reveals that making a few swaps and incorporating some simple habits into her routine was responsible for her incredible before-and-after transformation. “I changed my habits and my body… & you can too. All you need to do is learn some simple info that then changes your life,” she writes in the post.

She Corrected Her Mistakes

“There was a time I was doing things & just felt tired, inflamed, low energy & run down,” she says, going on to reveal the mistakes she was making, which included “running too much,” “not strength training,” “eating out a lot,” “not paying attention well to nutrition,” and “staying up later.”

She Maintained a Calorie Deficit for 12 Weeks

She explains that she “then made some SIMPLE swaps” that were totally game-changing. The first one had to do with her diet. “Calorie deficit for 12 weeks,” she writes. “Then reversed to maintenance when fat was lowered.” She also adds that she understands that you can’t be in a deficit all the time.

RELATED:She Dropped 17 Pounds After Changing Her Morning Coffee Recipe

She Amped Up Her Protein Intake

The second thing she did was amp up her protein intake. “I enjoyed high protein meals and ate four meals a day,” she says. She specified she “hit my protein goal” daily. 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.

She Walked 10K Steps Per Day

She also prioritized getting her steps in. “I walked 10k steps a day,” she writes. She also “walked in the AM” to ensure she didn’t bow out. 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.

She Focused On Macros

“I focused on macros & whole ingredients,” she continued. “I still indulged in some of my favorite foods from time to time without tracking.” She strongly recommends learning how to calculate yours. “I had NO idea how learning about macros would better my life. Prior, I had no idea about proteins, carbs & fats and why all are important & how they help fuel me and give me energy,” she says.

Consistency is key, she stresses. “I stayed consistent & patient,” she writes. “I kept going. I stayed the course & kept going when I wasn’t motivated.”

RELATED:She Lost 60 Pounds After Finding These 3 Plant-Based Foods She Eats Every Day

She Lifted Weights

She also lifted weights. She “committed to 40 min strength workouts,” 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

She Got Enough Sleep

Rest is also key, she says. She “slept well” during her fat loss period. What are the health benefits of sleep? 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.

RELATED:Fitness Coach Reveals 12 Habits That Helped Her Beat Stubborn Belly Fat

She Made Progress

“I didn’t know that when I dialed this in, my body would actually RESPOND & I could make PROGRESS,” she writes. You have to stay consistent. You have to keep showing up & realize that improving your body takes time. You also have to realize that you are amazing and loved in every state of being. I was just tired of being tired & wanted to feel my best.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Gabby Dawn Allen Shares New Strength-Building Workout

Gabby_Dawn_Allen_gabbydawnallen1
gabbydawnallen/Instagram
Leah Groth
By Leah GrothJul 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Gabby Dawn Allen is getting back in shape! Gabby, a fitness influencer with over one million followers on Instagram. Her main goal? “To make fitness fun,” she says in her bio. Earlier this month Gabby underwent a breast augmentation surgery, and has been sharing updates with her followers. This week she revealed that she was back in the gym with a new “post boob job” workout routine. Here is everything you need to know about it.

She Is Doing a 5-day Split

Gabby reveals that the workout is a 5 day split of glutes, upper and lower liss, legs heavy, and HIIT and abs-slash legs light. “As I have been sat on my arse more than usual, I have lost some of my booty gains, so I am back to incorporating three lower body sessions into my week, one fully focused on glutes, one heavy leg day, which will also include some glutes and one lighter leg day, which will include explosive movements too,” she explains.

It Involves Progressive Overload “To Regain Strength”

Gabby_Dawn_Allen_gabbydawnallen5gabbydawnallen/Instagram

Gabby added that she is doing progressive overload to regain strength. “I have lost my ability to lift the same weight that I had done prior to surgery so I will be working on the same program for the next 6 to 8 weeks, whilst I focus on gradually increasing the weight to get me back to where I left off,” she explains. “Muscle memory is a powerful thing if I do this safely and smartly, I should be back there in no time.”

Related: I'm a Dietitian and Here's the Food Combo That Helped Me Lose 100 Pounds

She Is Prioritizing Rest and Recovery

Gabby_Dawn_Allen_gabbydawnallen6gabbydawnallen/Instagram

Gabby also revealed that she is prioritizing rest and recovery. “The only way our muscles will grow is if they have enough downtime. I will be training lower body three times a week, but how I structure the program, is what will enable me to do this. For example, hamstrings will be the dominating muscle focused on in the heavier workout and the quads on the lighter days,” she says in the post

She Is Increasing Protein Intake on Maintenance Calories

Gabby_Dawn_Allen_gabbydawnallen4gabbydawnallen/Instagram

Gabby is also increasing protein intake on maintenance calories. “I have tried to focus on hitting my protein macro, but I’ve also been in a calorie deficit as coming back into training,” she writes. “I wanted my focus to be on building my strength back up not losing weight. I will increase my focus on getting 2 g of protein in per kilo of bodyweight and I am also going to up my calories to maintenance again as my level of exercise is now increasing. I am going to need to fuel these glutes back up baby !!”

She Is Continuing with Her Daily Average Step Count

Gabby_Dawn_Allen_gabbydawnallen3gabbydawnallen/Instagram

Gabby is also keeping up with her steps. “I have been walking my little socks off during this downtime to keep my NEAT taking over, this alongside my deficit has helped me keep some KG offs. I am aiming to keep the step count up because whilst the goal is to grow the booty with the workout and food, I also want to stay lean,” she says.

Related: How to Lose Weight If You Can’t Work Out

She Is Patient and Consistent

Gabby_Dawn_Allen_gabbydawnallen2gabbydawnallen/Instagram

Finally, Gabby is being patient and consistent with her progress. “After any downtime, if it surgery induced or not, it is important to be kind to yourself, and remember how long it took you to get to this far, you WILL get back to your best. Set yourself a goal, stick to your plan and make it frikin happen,” she concludes.

💪🔥Body Booster: After having any major surgery or medical issues, always consult with a doctor before you start exercising again. Once they give you the go-ahead, ease back into your routine.

Fitness & Workouts

This Coach Stopped Running and Lost Her Puffy Face With 30-Minute Workouts

Katie_Hardage_Penland_katiepenland123_3
Copyright katiepenland123/Instagram
Leah Groth
By Leah GrothNov 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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 feel like your face is “puffier” and “fluffier” than it used to be? There might be a reason for that, according to one expert. Katie Hardage Penland is a fitness coach who helps people “workout smarter, not harder.” In a new social media post, she discusses how she depuffed and defluffed her face. “40+ Ladies. I realize I was not overweight by definition in my before picture, and that’s not what this post is about. I had hit my 40s and noticed I started to feel puffier/fluffier,” she writes in the Instagram post.

Running Was Leaving Her with Inflammation

“What once worked for me (running) was actually making me feel worse. I could feel it: in my face, arms, tummy…Long story short, I had to make changes. Here are three that made a huge difference,” she writes at the start of the post.

She Swapped Running for Walking

The first thing she did was swapped running for walking. “Now, my runner people don’t freak out…running obviously has great benefits, but losing fat and toning up is not one of them. I’ve been an avid runner my whole life. If you are excessively running and feeling bad, that’s a sign you need to reevaluate what’s happening to your body,” she writes.

She Focused on Macros Over Calories

Next, she focused on macros, not calories. “Nutrition is important for any age, but especially for midlife mommas! Our bodies are naturally losing muscle as we age, so fueling ourselves with the right macro split can make all the difference!” she writes in the post.

She Incorporated Strength Training

Finally, she incorporated three strength training days a week. “Remember what I just said about us losing muscle as we age?! That’s a BIG problem if you aren’t focused on building it. Muscle burns more calories than fat. It’s more metabolically active than fat tissue, so it burns more calories…not just during a workout but way after, too…like while you’re watching Netflix. If you stop focusing on calories burned in your one treadmill sweat session and start focusing on building some muscle so you can burn more all day, you would see a BIG change in that extra fluff!” she writes.

RELATED:I Lost 32 Pounds of Fat and Shaved 10 Inches Off My Waist with These 8 Tips

She Used to Spend “Hours” at the Gym

In another post she elaborates on how she changed her approach to fitness. “I used to hit the gym for hours on the daily. I would hop on the treadmill, run some miles, piddle around the weight section for a bit, and then throw in some abs or stretches at the end. The problem I had?! NOTHING CHANGED! I was working out so hard, but seeing no positive change for it,” she says.

Her Approach Didn’t Work

“I knew nutrition played a part in that so I counted/restricted calories and started to GAIN weight (and I don’t mean muscle)! I knew something wasn’t right. For the amount of effort I was putting in, the reward should be much better. ‼️Fast forward to now…I learned how to pair my workouts WITH macros and it changed it all for me‼️” she continued.

She Focuses on Progressive Overload

“I follow 30-minute workouts that focus on a progressive overload format. I pair these with the RIGHT macros for my age and body’s needs! This helped balance my hormones, improved my cortisol levels, increased my energy, and improved my sleep…which all resulted in burning crazy fat and building muscle!” she says.

She Pairs Short HIIT Workouts with Lower Carb Days

Here is an example. “I pair a short, HIIT workout with a lower carb day. Your body’s number one preferred source of energy comes from carbs. When you don’t have those to pull from it dips into your fat stores instead! Pair that with a fat-burning workout like HIIT, and watch what happens,” she says.

RELATED:Weight Loss Coach Shares 4 Natural Ways She Lost 12 Pounds After Having Kids

She Pairs Higher Carb Days with 30 Minute Strength Training Workouts

“On the flip side, I pair my higher carb days with 30-minute strength training workouts…to have the energy, to build the muscle which helps burn more fat all day. If you’re not seeing the change you want to see, try this method!” she says. “Work smarter, not harder!” And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Fitness & Workouts

I Got Into the Best Shape of My Life and “Rocking” at 51 With This Top Workout

Alicia_Erickson_Alicia_Erikson_aliciae_Midlife_Maven25
Copyright aliciae/Instagram
Leah Groth
By Leah GrothOct 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

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Just because you are getting older doesn’t mean you have an excuse to let yourself go. Alicia Erikson, aka the “Midlife Maven,” makes it her mission to help women in their 40s and 50s get into the best shape of their lives. In a recent post, she joked about what she thought she would look like at her age. “How I thought I would rock my 50s vs how I’m actually rocking in my 50s,” she writes in the Instagram video, revealing her sensational six-pack. “Do you remember in your 20s thinking you will be ancient in your 50s? I do 🖐️Psych!!!!! We are just starting to truly blossom and come into our full badassery at 50! It’s the best!!! YES, you CAN!!” she added in the caption. How does the 51-year-old manage to look half her age? In another recent post, she reveals the workout technique that helped her achieve her goal of a forever young body.

Progressive Overload

“Not sure who might need to hear it, but this is the way, ladies! What is progressive overload? Progressive overload is a fundamental principle of strength training and muscle development. It involves gradually increasing the intensity, volume, or difficulty of your workouts to continuously challenge your muscles, prompting them to adapt and grow stronger over time,” she writes in the post.

RELATED:5 Breakfasts I Eat On Repeat to Drop Body Fat Fast

Here Are Examples of Progressive Overload

She offers the following examples of progressive overload:

  1. Increase the load.
  2. Increase the power (load x velocity)
  3. Increase the repetitions per set.
  4. Increase the sets per workout.
  5. Increase the number of workouts per week.
  6. Increase the range of motion.

Lift Heavy and Rest in Between

“If you want to build muscle and get the ‘toned’ look, lifting heavy and resting in between sets is key! I typically rest for 1-2 minutes. I follow a specific training block for at least four weeks at a time. You will not get bulky unless your diet reflects bulking goals!” she continues.

RELATED:This "20-10" Method Is the Simplest Way to Lose Belly Fat and Up to 40 Pounds

You Might Feel Bulky But Are Burning Fat

“You might FEEL bulky as you begin to lift weights, and your body is adjusting; your muscles may be retaining water, and you could be building muscle faster than you’re losing fat,” she says. “Give it time and patience, and pretty soon, you will be a muscle-building, fat-burning machine. It goes without saying your nutrition needs to reflect your goals!”

RELATED:I'm a Dietitian, and These Are the 12 Exact Steps to Lose Body Fat for Good

LISS Workouts Also Help

“Lifting and walking (or any LISS you love) has been the magic combo for me and so many! Even if you need to fit it into 10-20-minute chunks throughout your day! Again, this requires consistency (not perfection) and takes time. This is where you lock in and fall in love with the process. It becomes your lifestyle and you look forward to it every day!” she concludes in the post. 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

She Dropped 50 Pounds in 5 Months Just By Walking With This Simple Step Count

Kathleen Hart lil Piece of Hart
I Lost 50 Pounds in 5 Months and These 6 Pillars Were My Secret Weapon
Copyright lil Piece of Hart/Youtube
Christopher Roback
By Christopher RobackApr 14, 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

We've all been there – struggling to find an exercise routine that actually works while watching the scale refuse to budge. Kathleen Hart, Mindset & Weight Loss Coach, knows this challenge all too well. After losing 55 pounds three separate times and keeping it off for over 3 years, Kathleen has built a following of nearly 100,000 subscribers on her YouTube channel lil Piece of Hart by sharing practical, sustainable weight loss strategies. Her secret weapon? Walking 10,000 steps daily – a simple habit that helped her drop from 200 pounds to 138. Read on to discover how this accessible exercise can transform your body and mindset without complicated workout routines.

The 10,000 Step Secret

Walking might seem too simple to be effective, but Kathleen swears it's "probably the best exercise you can do for weight loss." She explains that getting her steps in every day was "literally the exact key" to how she lost over 55 pounds three times. The beauty of walking, Kathleen points out, is that unlike other exercises, it "does not feel like exercise" – it's enjoyable and incredibly beneficial for your body. Her personal sweet spot? "I aim to get about 10,000 steps every day and I feel like that is my sweet spot," Kathleen shares.

Perfect for Exercise-Haters

If traditional workouts make you cringe, you're not alone. "I hate exercising. There you go, I said it," Kathleen confesses. She doesn't enjoy home workout videos or going to the gym. Yet walking provides a perfect alternative because it's fun and doesn't feel like a chore. Kathleen tried following online workout programs but couldn't stick with them, whereas walking became something she genuinely looks forward to daily.

Anyone Can Do It

One major advantage of walking is its accessibility. "Anyone can do it, all ages, and it is a low impact workout," Kathleen emphasizes. You won't put stress on your joints or knees while still burning calories. Since most people can walk for long distances and periods, it's an exercise option that doesn't require special skills or equipment. Kathleen recommends this approach especially for those who think they can only walk for a few minutes – just aim to add slightly more time each day.

Belly Fat Buster

Looking to target stubborn belly fat? Walking might be your answer. "Walking can reduce belly fat because regular walking can help your body's response to insulin, which is where you hold your belly fat," Kathleen shares from personal experience. Plus, it boosts your metabolism, which helps with overall weight loss. While spot reduction isn't generally possible, improving insulin sensitivity through regular walking can significantly impact how your body stores fat around your midsection.

Mental Health Benefits

Physical transformation isn't the only benefit of daily walks. "Walking is awesome for your mental health," Kathleen stresses. It modifies your nervous system and can actually decrease feelings of anger and stress hormone production. Taking time for yourself during walks provides valuable "me time" that many of us overlook. Kathleen believes mindset is just as important as exercise and nutrition in your weight loss journey, making walking a powerful tool for both physical and mental wellness.

Health Beyond Weight Loss

The benefits of walking extend far beyond just losing pounds. Kathleen explains that regular walking "has the power to lower your blood sugar," reducing your overall diabetes risk. It also helps lower blood pressure and aids in healthy digestion. Additionally, walking strengthens your bones and muscles by maintaining range of motion and improving blood flow. For Kathleen, these health benefits make walking worthwhile even beyond its weight loss effects.

Vitamin D Boost

Taking your walks outdoors provides an additional benefit: natural vitamin D from sunshine. "I'm right in the sun, as you can see me squinting. This is so good for you," Kathleen says enthusiastically. This natural vitamin source contributes to better overall health and can improve your mood. Combined with the physical activity, outdoor walking creates a powerful wellness combination that indoor exercises can't match.

Better Sleep and Stress Relief

Establishing a walking routine creates positive ripple effects throughout your life. Kathleen points out that "by walking and getting more steps and getting your vitamin D and improving your digestion, you are going to get better sleep." Walking also serves as an effective stress reliever by modifying your nervous system to release anger. These benefits create a positive cycle – better sleep leads to better mood, which makes it easier to maintain healthy habits.

Start Small and Build Up

For beginners, Kathleen recommends starting slow: "See how many steps you're walking right now every single day, and just make an improvement a little bit each day." There's no need to jump from 2,000 to 10,000 steps immediately. "It doesn't have to go from 2,000 steps a day all the way up to 10,000 steps in one day," Kathleen emphasizes. When she began her weight loss journey in 2013, she was walking fewer than 2,000 steps daily with her desk job, but evening walks with her husband and dogs became a turning point.

Track Your Progress

Using a fitness tracker can significantly boost motivation. "Fitbits are a great place to start if you're just trying to track your steps," Kathleen advises, though she's since upgraded to an Apple Watch. She finds step tracking "a little bit addicting" because "you like when your Fitbit buzzes and you see your little step goal going up." This immediate feedback creates a rewarding experience that helps maintain consistency in your walking routine.

Challenge Yourself

Once you've established a walking routine, it's time to increase the challenge. Kathleen suggests walking faster: "Push yourself just a little bit faster. Start off slow if you need to and then increase how fast you're walking." For treadmill users, she recommends a structured workout: start with a 2-3 minute slow warmup, then alternate between fast walking (one minute) and medium pace (one minute) for 20-25 minutes, followed by a 2-3 minute cooldown. This interval approach maximizes calorie burn without overwhelming your body.

The 10K Steps Weight Loss Formula

Through trial and error, Kathleen discovered her personal step goal: "I aim to get about 10,000 steps every day and I feel like that is my sweet spot." This target allows her flexibility with her diet while still making progress toward her goals. "That helps me have a little bit of wiggle room with my diet and still be able to crush my goals," Kathleen explains. She shares that she's currently down to 138 pounds from her starting weight of 200 pounds after having her daughter. Finding your personal "sweet spot" might take experimentation, but Kathleen encourages consistency over perfection.

Real Results, No Magic Pills

Weight loss isn't a quick fix, as Kathleen candidly shares: "There's no magic weight loss pill. There's no like apple cider vinegar drink that you can drink that'll just make you drop pounds." Instead, she encourages readers to "start enjoying the journey and the whole thing will change for you." Walking provides a sustainable approach that can become an enjoyable part of your daily life rather than another dreaded obligation. "Losing weight is a journey," Kathleen reminds us, and her impressive 50-pound weight loss in 5 months through walking 10,000 steps daily proves that simple, consistent habits can create dramatic transformations. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Trainer Lost 84 Pounds in a Year by Doing These 5 Things

Tara Dixon mummyjuggler
Copyright mummyjuggler/Instagram
Leah Suzanne
By Leah SuzanneApr 14, 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.

If you have over 50 pounds to lose, it can feel overwhelming. One way to ease the burden is by getting advice from weight loss warriors who have successfully gotten in shape and are sharing their solutions. Tara Dixon is a personal trainer and online coach who helps women “find the best version of themselves, lose weight & break free from fad diets,” she writes in her Instagram bio. In a recent social media post, she revealed her top 5 asked questions about how she lost 84 lbs in a year. “Just remember what worked for me might not work for everyone!” she reminded.

I Worked Out My Calorie Deficit

“How do you work out your calorie deficit?” is the top question she is asked. “I guessed at first… and guess what? I wasn’t eating enough 🤣. And then I found out about a TDEE calculator (I used a free one online) and this should give you your deficit. 3 months into my journey, I started working with a coach (worth its weight in gold if this is something you can afford). My top tips with this… always make sure you are eating enough, you can’t function and workout effectively if you don’t eat enough. Don’t stress too much over cals: try it for a week, if you’re being honest with your tracking and still not losing weight, you can lower it slightly. Keep it simple,” she said.

I Tracked My Macros

Next, she is regularly asked about how she tracked her macros. “What do I track with? NUTRACHECK. I find it simple and clear. Easy to track cals and protein,” she reveals.

I Ate Enough Protein

Protein is another core part of any weight loss journey, and Tara made sure to eat enough. “How do I get 150g protein in every day?” is another FAQ her followers have. “Plan your meals around your protein and make sure your breakfast is protein heavy so you’re not chasing your tail all day long,” she responds.

I Cut Out Alcohol

A lot of people also want to know: “Did you cut out alcohol?” she says. “I did at first as I was so determined to lose weight, but I have since reintroduced it. Just remember nothing is forever and it’s ok to stop something for a bit if it’s not serving you in a positive way.”

I Prioritized Nutrition Over Exercise

The last question: Is exercise more important than diet? “Nooooo. You cannot outrun a bad diet. For weight loss it’s all about nutrition and calorie deficit. Steps second and then exercise. So if you’re strapped for time but really want to lose weight, prioritise your nutrition,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Drank a Gallon of Water Daily for 75 Days and Lost 25 Pounds

Jennifer Madison
Copyright Jennifer Madison/YouTube/Shutterstock
Christopher Roback
By Christopher RobackApr 14, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

The Challenge That Changes Everything

We all have moments when we look in the mirror and don't recognize the person staring back. Jennifer Madison found herself at that crossroads and decided to take action. "It was honestly kind of on a whim that I decided to do this," Jennifer admits in her post. "I gave up alcohol not too long ago, just because I wanted to feel better about myself, and I felt like alcohol wasn't helping with any of my goals." Her journey began after hitting 38 days alcohol-free, coincidentally the same number of days she lasted in her previous 75 Hard attempt. This time would be different. Discover how this ordinary woman achieved extraordinary results through pure determination.

What Is 75 Hard Anyway?

Hand holding 1 gallon plastic bottle of drinking water; silhouette on white.Shutterstock

75 Hard isn't just another fitness challenge—it's a complete mental toughness program designed to transform your life through discipline. The rules are simple but demanding: take a daily progress photo, drink a gallon of water, follow a diet with no cheat meals or alcohol, complete two 45-minute workouts (one outdoors regardless of weather), and read 10 pages of a non-fiction book. Miss one task, and you start over at day one. "If you're already looking for excuses, there are plenty out there," Jennifer says. "There will always be an important event coming up. The weather won't always be 70 and sunny." But the rewards are worth every sacrifice.

The First Week Breakthrough

Woman,Walking,In,The,Park,With,Bottle,Water,In,Summer​Daily WalksShutterstock

Committing to something is always easier than maintaining it, especially when old habits try to pull you back. Jennifer started strong but knew the real challenge would come during her commute days. "I don't know yet if I'm going to share this, or if I want to put it out there again with the world that I'm trying again," she confessed early on. "I know my family is not going to want me to do this again, so I haven't told anyone because I truly was at a really, really dark place last time." Despite her doubts, the results came quickly—she dropped 5.2 pounds in just one week, proving that immediate payoff can fuel long-term commitment.

Overcoming Social Pressure

Group of happy friends toasting and drinking fancy cocktails at bar terrace-Three Young girls drink mojito and clinking glass together at pub enjoying happy hour at summer party- Life Style conceptShutterstock

Social situations become minefields when you're committed to strict habits. Jennifer faced this head-on during work dinners and celebrations. "Everyone was drinking wine. They were like, 'Oh Jen didn't get a glass.' They told the waiter it was my birthday. He got me a little shot of vodka and pineapple juice. I gave it to a co-worker," Jennifer recalls. She even resorted to smashing cake into a napkin to avoid breaking her commitment when pressured to eat dessert. While these moments were challenging, they strengthened her resolve and showed that saying "no" gets easier with practice.

The Weather Won't Stop You

Girl under RainShutterstock

Mother Nature doesn't care about your fitness goals, but true transformation means persevering anyway. "It's pouring. So this is what I looked like coming back into work. I'm soaked. My pants are soaked. My shoes are soaked. My socks are soaked. I look like a wet dog but I got my 45 minutes in so that's what counts," Jennifer shared after a particularly brutal outdoor workout. Through rain, cold, and exhaustion, she never missed a day. Your excuses about weather conditions will seem insignificant after seeing what's possible with true commitment.

Hitting the 38-Day Milestone

Smart watch on the woman's hand​It's Now Part Of My LifeShutterstock

Breaking past your previous failure point creates powerful momentum. Day 38 marked a significant psychological milestone for Jennifer—the day she had given up during her first attempt. "I am feeling so happy. My spirits are very high. I am on cloud nine, honestly," Jennifer revealed. "I'm gonna accomplish it this time around. I know I'm gonna hit all 75 days." Pushing through your former breaking point proves that your past doesn't define your future. You can rewrite your story with persistence.

The Physical Transformation

Woman trying dress in looking in mirror cheerful and happy.How to Lose Weight Fast for a Special Occasion, According to an ExpertShutterstock

Consistent effort yields undeniable results. Jennifer lost an impressive 25 pounds during her 75 Hard journey, but the benefits went far beyond numbers on a scale. "My mom kept commenting on how my face looks so much skinnier. I just look in the mirror and I look at myself in the camera so much that I don't really notice the changes," Jennifer remarked. Sometimes others notice our transformation before we do. Your daily progress may seem small, but others will see the dramatic difference when your discipline accumulates over weeks and months.

Developing Healthy Nutrition Habits

,pan,pot,stove,kitchen,Cooking,Lunch,Preparing,​Why Should You Make Them?Shutterstock

Food discipline isn't just about following rules—it's about developing better awareness of your body's actual needs. "Something I really struggle with and something I'm really working on is trying to control food noise and figuring out am I eating because I feel like it's time to eat or am I eating because I'm hungry," Jennifer shared. Throughout the challenge, she learned to resist social eating cues and listen to her body instead. You'll discover that many of your eating habits are based on convenience or social pressure rather than genuine hunger.

Finding Joy in Movement

Young healthy athletic woman running on a treadmill near the sunny window in the gym and listening music.Shutterstock

Exercise becomes something you crave rather than dread when it becomes part of your identity. Jennifer gradually shifted from reluctant workouts to enthusiastic movement. "I feel so good. If I could, I would do midday workouts all the time. I feel like I have the most energy to do my best workouts," she noticed by the end of her journey. Your relationship with physical activity can transform completely when you commit to consistent practice regardless of motivation.

The Mental Transformation

Happy fit middle aged woman cheering and celebrating as she walks along a rural lane through a leafy green park after working out jogging.12 Ways to Lose Weight Simply by WalkingShutterstock

The physical changes are impressive, but the mental shift is what truly lasts. "I give up too often and I'm changing who I am. I'm not that person anymore. I don't give up on things. I follow through with things. I accomplish my goals," Jennifer declared during the final third of her challenge. This mental toughness extends to every area of life, from career ambitions to personal relationships. You'll develop a proven track record with yourself that builds unshakable self-trust.

Life After 75 Hard

Female bare feet with weight scale on wooden floorShutterstock

Completing a challenge means nothing if you return to old habits. The true test comes after day 75. "In the nearly two months that have passed since doing 75 Hard, I've lost even more weight and feel better than I ever did," Jennifer reported. She maintained her reading habit, consistent workouts, outdoor walks, and even added weight training. The challenge provided the structure to develop habits that became a sustainable lifestyle. Your transformation doesn't have to end when the challenge does.

Start Your Own Transformation Today

Drinking water and staying hydrated. Person running in the park trying shoe next to bottle of water.​HydrationShutterstock

Jennifer's journey proves that ordinary people can achieve extraordinary results through consistent discipline. She started just like you—uncertain, with plenty of excuses and past failures. Yet 75 days of unwavering commitment completely transformed both her body and mindset. "If someone told you that you could change your entire life in just two and a half months, would you do the work necessary to make the change?" Jennifer asks. The answer is up to you, but her results speak for themselves. What could you accomplish in the next 75 days? 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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