Stronger at 53 than at 33
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Stronger at 53 than at 33
3.1K views1 month ago
YouTubeWon Dolegowski
Dr. Won Dolegowski | PharmD | Fitness & Nutrition Coach on Instagram: "👉🏻Single-leg hip thrusts. Seriously one of the most underrated glute builders.🍑 If you have not done these before, you gotta try them! Especially if you don’t have much equipment or heavy weight. I’m using just 12 lbs here! And my glutes were on fire!🤯 Other benefits of single-leg hip thrusts: - Can help address strength imbalances - Higher glute activation with less load - GREAT mind-muscle connection - Easier on the low
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Dr. Won Dolegowski | PharmD | Fitness & Nutrition Coach on Instagram: "👉🏻Single-leg hip thrusts. Seriously one of the most underrated glute builders.🍑 If you have not done these before, you gotta try them! Especially if you don’t have much equipment or heavy weight. I’m using just 12 lbs here! And my glutes were on fire!🤯 Other benefits of single-leg hip thrusts: - Can help address strength imbalances - Higher glute activation with less load - GREAT mind-muscle connection - Easier on the low
59.5K views2 months ago
Instagramwondwellness
Dr. Won Dolegowski | PharmD | Fitness & Nutrition Coach on Instagram: "📌Save this for your next cardio session and share this with your midlife bestie! Here is your 25-minute, no-jog Zone 2 treadmill workout (warm-up + cool-down included): ✨3 min – Warm-up walk Let your heart rate rise slowly. ✨20 min – Zone 2 incline walk Pick a speed + incline that keeps you in Zone 2 without needing to jog. You should be able to hold a conversation. Most people land around: • Speed: 2.8–3.4 mph • Incl
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Dr. Won Dolegowski | PharmD | Fitness & Nutrition Coach on Instagram: "📌Save this for your next cardio session and share this with your midlife bestie! Here is your 25-minute, no-jog Zone 2 treadmill workout (warm-up + cool-down included): ✨3 min – Warm-up walk Let your heart rate rise slowly. ✨20 min – Zone 2 incline walk Pick a speed + incline that keeps you in Zone 2 without needing to jog. You should be able to hold a conversation. Most people land around: • Speed: 2.8–3.4 mph • Incl
108K views4 months ago
Instagramwondwellness
Dr. Won Dolegowski | PharmD | Fitness & Nutrition Coach on Instagram: "✨Comment NOURISH if you want to know what my weekly grocery list looks like! I’ve made some small changes so check it out. I’ll be sharing meals that I eat on repeat this week - so stay tuned for that! You will also get my Protejn and Fiber Guide. Your nutrition is going to be KEY in managing your cravings! And if you missed it, I did share a post on 15 things I did to make my cravings disappear. I’ll link it for you again. E
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Dr. Won Dolegowski | PharmD | Fitness & Nutrition Coach on Instagram: "✨Comment NOURISH if you want to know what my weekly grocery list looks like! I’ve made some small changes so check it out. I’ll be sharing meals that I eat on repeat this week - so stay tuned for that! You will also get my Protejn and Fiber Guide. Your nutrition is going to be KEY in managing your cravings! And if you missed it, I did share a post on 15 things I did to make my cravings disappear. I’ll link it for you again. E
18.1K views2 months ago
Instagramwondwellness
Dr. Won Dolegowski | PharmD | Fitness & Nutrition Coach | At 53, I want to show you it’s possible to have those strong, sculpted defined arms! Here’s the lineup, save this for your next workout!... | Instagram
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Dr. Won Dolegowski | PharmD | Fitness & Nutrition Coach | At 53, I want to show you it’s possible to have those strong, sculpted defined arms! Here’s the lineup, save this for your next workout!... | Instagram
15.7K views3 months ago
Instagramwondwellness
Dr. Won Dolegowski | PharmD | Fitness & Nutrition Coach | Just return to your normal routine. That’s EXACTLY what I do - and why I’ve stayed consistent no matter what’s going on around me. This... | Instagram
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Dr. Won Dolegowski | PharmD | Fitness & Nutrition Coach | Just return to your normal routine. That’s EXACTLY what I do - and why I’ve stayed consistent no matter what’s going on around me. This... | Instagram
1.5K views3 months ago
Instagramwondwellness
Dr. Won Dolegowski | PharmD | Fitness & Nutrition Coach | How are we feeling, ladies? I’ll be honest, I’m ready to move forward and shift back into my normal routine. It’s the day after... | Instagram
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Dr. Won Dolegowski | PharmD | Fitness & Nutrition Coach | How are we feeling, ladies? I’ll be honest, I’m ready to move forward and shift back into my normal routine. It’s the day after... | Instagram
4.4K views3 months ago
Instagramwondwellness
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Dr. Won Dolegowski | PharmD | Fitness & Nutrition Coach on Instagram: "I learned how to track macros. Total game changer! Want to learn how to do it, too? ✨Comment GUIDE and I’ll send you my free 30-page ebook on tracking macros.✨ Here’s what changed for me: 1️⃣ Healed my relationship with food 2️⃣ Finally understood what I was actually eating 3️⃣ Realized how imbalanced my food choices were 4️⃣ Stopped fearing carbs 5️⃣ Gained enough knowledge to now eat intuitively - without tracking 6️⃣ Reach
4.1K views5 months ago
Instagramwondwellness
0:05
Dr. Won Dolegowski | PharmD | Fitness & Nutrition Coach on Instagram: "Here’s what I do because it works for me: 1. I go for a 60-minute walk outside every morning. It sets the tone for my entire day - mentally and physically. 2. I pack a meal if I know I’ll be out. I’d rather eat in my car than rely on takeout (save money this way also). 3. I do mobility work before I leave the bedroom every morning. It’s made a huge difference in how I lift and how I feel day-to-day. 4. I make time for my four
23.7K views4 months ago
Instagramwondwellness
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Dr. Won Dolegowski | PharmD | Fitness & Nutrition Coach on Instagram: "📌Save this! These are my inflammation hacks that changed it all for me: 1. Sleep Protect this at all costs. I aim for 7+ hrs. When my sleep improved, everything in my body and life did. 2. Nutrition Protein and fiber keep overeating and snacking at bay. Choosing mostly whole foods; minimal refined sugar or ultra-processed stuff made a huge difference! Because I have Hashimoto’s, I like to avoid gluten and dairy also. 3. Alco
7.8K views5 months ago
Instagramwondwellness
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Dr. Won Dolegowski | PharmD | Fitness & Nutrition Coach on Instagram: "SAVE THIS! This will be your blueprint for success! But first ✨Comment GUIDE if you need protein and fiber ideas. I got you covered! You will also get a free full body workout from my new “Strong and Sculpted” program inside my WonD App. Here are the 5 things: (1) Get your nutrition right. - eat ~15% fewer calories than what you are now - keep food simple and on repeat - build meals around protein - hit 25–30g fiber - need 5
70.7K views3 months ago
Instagramwondwellness
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Dr. Won Dolegowski | PharmD | Fitness & Nutrition Coach on Instagram: "✨Comment BASICS and I’ll send over a free Protein and Fiber guide! You’ll also get a free DB workout you can do from home today. These are what I call THE BASICS. Focus on these things. 👇🏼 1️⃣ Move your body. Lift weights and walk. THE 2 most important things can do in midlife for your mental and physical health. 2️⃣ Drink more water. Don’t even worry about how much. Just drink more. 3️⃣ Aim for 7+ hours sleep. Stop scrolli
3.7K views2 months ago
Instagramwondwellness
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Dr. Won Dolegowski | PharmD | Fitness & Nutrition Coach on Instagram: "✨Comment BOOST and I’ll send you my free Protein & Fiber Guide. Packed with tons of tips to hit your goals! 🤩💃🏻 Here they are: 1️⃣ Lean proteins Chicken, turkey, fish, beef, eggs, Greek yogurt - filling and burns more calories to digest (aka thermic effect of food). 2️⃣ High-fiber plant proteins Beans, lentils, chickpeas - protein + fiber keeps you full for hours. 3️⃣ High-volume produce Leafy greens, veggies, fruits - fil
106.9K views4 months ago
Instagramwondwellness
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Dr. Won Dolegowski | PharmD | Fitness & Nutrition Coach on Instagram: "Here’s what I do because it works for me: 1. I go for a 60-minute walk outside every morning. It sets the tone for my entire day - mentally and physically. 2. I eat a lot of meals on repeat. This isn’t boring to me. I love being on autopilot. It reduces decision fatigue and makes my life infinitely easier. 3. I do mobility work before I leave the bedroom every morning. It’s made a huge difference in how I lift and how I feel
22K views2 months ago
Instagramwondwellness
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Dr. Won Dolegowski | PharmD | Fitness & Nutrition Coach on Instagram: "💫Comment GUIDE for my free macro tracking + protein & fiber guides.💫 These two guides are your foundation for real results. You can’t starve your way to a strong body. Undereating and constantly living below maintenance is keeping you stuck. Fuel your body properly so it can actually change! Muscle is the missing piece and you need to feed that engine. Aim for 80–90% single-ingredient, nutrient-dense whole foods. It directl
30.8K views2 months ago
Instagramwondwellness
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Dr. Won Dolegowski | PharmD | Fitness & Nutrition Coach | Recomp (short for body recomposition) means losing fat and building muscle. Your weight might not change much, but your body shape does:... | Instagram
56.4K views3 months ago
Instagramwondwellness
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Dr. Won Dolegowski | PharmD | Fitness & Nutrition Coach on Instagram: "👉Save this post as a reminder - A strong, healthy, thriving metabolism in your 50s and beyond is absolutely possible! I’m 53 and I’ve never been fitter or stronger! No magic supplements. Just the basics done consistently. Here are the 7 things that make my metabolism run like a well-oiled machine: 1. I prioritize movement. I lift weights 4 days a week, walk outside every morning, and include cardio sessions weekly. Muscle is
5.1K views2 months ago
Instagramwondwellness
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Dr. Won Dolegowski | PharmD | Fitness & Nutrition Coach on Instagram: "Cossack squats. One highly underrated exercise I will recommend over and over again. Why? 👉🏼Build mobility and strength at the same time 👉🏼Improve hip, knee and ankle stability 👉🏼Strengthen adductors (inner thighs) 👉🏼 Work in the frontal plane (side to side movement) - a common missing link for women 40+ 👉🏼Carry over to squats, lunges, walking, and everyday movement 👉🏼Help reduce joint aches by training range of m
76.4K views4 months ago
Instagramwondwellness
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Dr. Won Dolegowski | PharmD | Fitness & Nutrition Coach | But first ✨Comment RECIPES if you want 7 easy high protein bowl recipes that will help you reach your goals! 🤩 📌Save this grocery list... | Instagram
14K views3 months ago
Instagramwondwellness
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Dr. Won Dolegowski | PharmD | Fitness & Nutrition Coach on Instagram: "I do a mix of Zone 2 and sprint interval training (SIT). ✨Comment CARDIO if you want to know exactly how I do my Zone 2 and sprints. ✨ I do Zone 2 twice a week and SIT once a week. I did Zone 2 consistently for about 2.5 years before I ever added sprints. Once I added Zone 2, my gym performance and endurance improved big time. This had carryover into my ability to push harder and recover more quickly after sets. I am confiden
58.9K views2 months ago
Instagramwondwellness
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Dr. Won Dolegowski | PharmD | Fitness & Nutrition Coach | Here they are: 1. I eat the same breakfast every day. Honestly, most of my meals are on repeat. Not boring when you love your food - plus... | Instagram
5.7K views4 months ago
Instagramwondwellness
0:51
Dr. Won Dolegowski | PharmD | Fitness & Nutrition Coach | I’ve been training my parents since 2023. Dad is 85. Mom is 76. I had zero expectations when we started, but thrilled to see they are... | Instagram
4.5K views4 months ago
Instagramwondwellness
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Dr. Won Dolegowski | PharmD | Fitness & Nutrition Coach on Instagram: "Cossack squats One highly underrated exercise I will always keep doing and will recommend over and over again. Why? 👉🏼Build mobility and strength at the same time 👉🏼Improve hip, knee and ankle stability 👉🏼Strengthen adductors (inner thighs) 👉🏼Work in the frontal plane (side to side movement) - a common missing link for women 40+ 👉🏼Carry over to squats, lunges, walking, and everyday movement 👉🏼Help reduce joint ach
35.1K views2 months ago
Instagramwondwellness
0:07
Dr. Won Dolegowski | PharmD | Fitness & Nutrition Coach | 👉🏻Single-leg hip thrusts. Seriously one of the most underrated glute builders.🍑 If you have not done these before, you gotta try them!... | Instagram
9.6K views2 months ago
Instagramwondwellness
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Dr. Won Dolegowski | PharmD | Fitness & Nutrition Coach on Instagram: "When I started training my parents in 2023, I had literally zero expectations. I was just so happy they were willing to even consider getting on a consistent lifting routine! I’m so thrilled and thankful to see they are still at it! We meet twice a week, usually at the gym, occasionally in their home. Every time I see them, I am reminded what a gift and privilege it is to age. Strength training MUST be part of your life if yo
25.2K views2 months ago
Instagramwondwellness
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Dr. Won Dolegowski | PharmD | Fitness & Nutrition Coach on Instagram: "👉 Save this as a reminder: You can thrive and shine bright in your 50s✨ There is a bunch of Gen X ladies showing you what’s possible. ✨Make sure to comment THRIVE to snag my free Mindset and Habits Guide for Aging Strong. This guide is literally EVERYTHING I did to transform my mind and body to where I am now in my 50s. I share how you can do the same. 🥳 Society loves to push the “downhill after 40” narrative.
5.3K views4 months ago
Instagramwondwellness
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Dr. Won Dolegowski | PharmD | Fitness & Nutrition Coach | Does she know she paid me the biggest compliment? 🤣 If looking like a “man” means muscle, sculpted shoulders and confidence… I’ll take it!... | Instagram
15.4K views2 months ago
Instagramwondwellness
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Dr. Won Dolegowski | PharmD | Fitness & Nutrition Coach | 💫 Comment FREE WEEK for a free week of dumbbells only 30 min express workouts and a free macro calculator. 💃🏻 Here they are: 👉🏻 I walk ~... | Instagram
23.7K views2 months ago
Instagramwondwellness
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Dr. Won Dolegowski | PharmD | Fitness & Nutrition Coach | 📌This is your blueprint for success so make sure to save this! But first ✨Comment READY and I’ll send a free lower body workout to try... | Instagram
31.7K views3 months ago
Instagramwondwellness
0:06
Dr. Won Dolegowski | PharmD | Fitness & Nutrition Coach | Here they are: 1. Eat a protein + fiber-packed breakfast so I’m not fighting cravings all day. Keeps me full and sets the tone for the... | Instagram
60.5K views4 months ago
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