Influencer Holly Hagan in Two-Piece Workout Gear Shares "50 Lb Fat Loss Journey"

She Gets Enough Protein

Fail makes sure to get enough protein in her diet. She talked about her favorite foods in the caption of her Instagram post. “I tend to have eggs, chicken & sirloin each day and play up what I have with them to keep it interesting. I usually have 1-2 shakes per day (I use @1stphorm Phormula-1) and that helps me to more easily hit my protein goal.”

She Cooks

Fail likes to cook, and shares a lot of her favorite meals on Instagram. She shared this recipe for meatballs, captioning it, “All the great flavors of Thanksgiving all in one place! These Thanksgiving meatballs will be on your families meal rotation after you try them 😍 And even better, they whip up in no time! Preheat your oven to 375°. In a bowl mix: 1lb of ground turkey, 1/2 yellow onion (diced), 1 egg, 1/4-1/3 cup dried cranberries (I soaked mine in water overnight so they weren’t so chewy), Salt & paper, 1 box of herb stuffing, Green onion, Everything to your liking and preference. Bake for 20-25 minutes or until done and that’s it! You can enjoy them just as they are but over rice or mashed potatoes with a little gravy and green onion would be amazing!! These are a great little holiday snack to keep stocked in the fridge 🤍 I have a feeling kids would love them too! Enjoy!”

She Focuses On Things She Can Control

Fail is all about focusing on things she can control. She talked about this in the caption of this Instagram post. “In a world that is unpredictable, chaotic, literally evil, and out of our single handed control - it’s best to put your focus on what you can control. Be aware of everything - but focus most on you & yours. Things you can control: Your mindset. Your daily movement. Choosing more nutrient dense foods. Daily prayer. Gratitude Being good to those around you and always offering help where you can. It’s easy to focus too deeply on the world problems that are too big for us to fix alone, but if we all fixed ourselves and followed the list above, there would be a whole lot more strong, kind, caring and gracious humans walking around which inherently would solve the bigger issues. World improvement starts with personal excellence.”

She's Consistent

Fail opened up about her fitness journey in the caption of this Instagram post. She says that she makes sure to stay consistent. “Continuing to show up is where you’ll always win. I’m so glad I fought through many uncomfortable years to finally get to where I am now. I live a super balanced life, I’m healthier than ever, my hormone health is perfect, my mentality on how I eat and train is practical and I feel amazing! The biggest thing I learned over the years is just how far baseline information and effort can take you. Nothing extreme is needed. I prioritize protein, supplement quality micronutrients, exercise to some capacity ~4x a week, drink plenty of water, optimized my hormones and get at least 7-8 hours of sleep.”

She Hikes

Fail likes to hike to keep herself in shape. She shared this post on Instagram of herself and her partner hiking in the Grand Canyon. According to Piedmont, hiking has a lot of benefits. “Hiking is a weight-bearing exercise that builds muscle mass and helps prevent osteoporosis. Hiking can help you manage your weight. It is a joint-friendly form of exercise that can keep arthritis sufferers more limber and mobile.”

Here Are The Details

How many reps should you do? “Get it in! 10-15reps per exercise,” Jenkins instructs. “10-15reps or 30-45secs of each move.” She recommends doing a total of two to three sets. In the Instagram clips she demonstrates each exercise, so follow along!

Here Are The Exercises

1. Side Plank + Oblique Crunch

2. Side Lunge + Cross Body Kick

3. Warrior 3 Balance + Leg Reach 10x + Hold 30secs

4. Push-Up + Ankle Tap

5. Reverse Lunge + Rotation

6. Mountain Climbers

7. Squat Jump + Cross Touch (Low Impact remove jump)

8. Plie Squat on Toes

9. High Knees

10. Abs/Obliques Cross Body Toe Touch

Learn To Love Exercise

And, change your attitude! “Lastly, don’t look at exercise and diet as something to dread,” says Jenkins. “Healthy living and moving your body are a way of life and don’t happen overnight. Most importantly, don’t forget a positive attitude. It will set you up for long-term success.”

Hydration

Hydration is also key. “It would be best if you started well-hydrated before you even get moving. Signs like dark urine color will tell you that you need to up your fluid intake before hitting the gym. During a workout, we activate our sweat glands to help cool down the body, which depletes our internal water levels. Dehydration occurs when fluid losses exceed fluid consumed through both foods and drinks. It can impact everything from athletic performance and muscle recovery to mood, alertness, concentration and short-term memory,” she told Abbott.

Diet

If you want to get in shape, you will have to modify your diet as well. “Whether you’re looking to burn fat or strengthen your muscles, you must pay attention to your meal plan just as much as your workout plan,” Jenkins told Abbott. “In general, most people don’t understand how many calories they eat in a day or how many calories they should be eating. If you are trying to burn body fat or slim down, you need to have a calorie negative at the end of the day.” The first step is understanding “what you are eating and how many calories are in your chosen foods,” she claims. “There are 3,500 calories in one pound of fat. If you have a calorie negative of -500 a day, you can achieve a calorie negative of -3500 in a week (7 days) to help you burn off 1 pound of fat. It takes time to learn about the food you put in your body, but it’s necessary, and that knowledge you gain will remain with you for a lifetime. Also, take time to meal prep. Spending an hour at the beginning of your week planning meals will save time and calories.”