Photo: Instagram/@lucymainsfit

Calories get all the attention in weight-loss culture. We're programmed to check the nutrition label of every food to scope out the calorie content. But the truth is, counting calories might not be the key to weight loss after all—and fitness influencer Lucy Mains is here to prove just that.

In two side by side photos of herself on Instagram, Mains shared how she became the healthiest and strongest she's ever been… by eating no less than 3000 calories a day. "Going from the photo on the left, barely eating anything a day and not being in the greatest place mentally [to] the photo on the right, currently, at the best place mentally and eating 3000 calories a day," she wrote alongside the images.

RELATED: 11 Fitness Foods to Help You Get in Shape Faster

"I must say, this makes me beyond proud of myself. I've worked hard to get to where I am now and I'm still working hard to get where I want to be," she continued.

Mains admits she didn't always have a healthy relationship with food. In fact, there was a time when she said she was barely eating 1,000 calories a day in an effort to look "thin" and "skinny." She also focused on just doing cardio and some bodyweight training. Now, however, she's developed a much healthier relationship with food and lifts five or six times a week because that's what she enjoys doing most. (P.S. Not that we need to tell you this, but lifting weights does not make you less feminine.)

"[I've been] taking each day as it comes, enjoying the process and constantly educating myself no matter how many bad days I may have along the way," she wrote. "My relationship with food has gotten so much better over the years and I'm so glad! We must realize… food is our friend and it is our fuel. Can't go a car without fuel right? Think of us being the car and the fuel being our food!"

RELATED: 3 Ways to Get Back in Shape If You’ve Been Skipping the Gym

Mains analogy is spot on. It's important to remember that just because a food is higher in calories doesn't necessarily mean it's unhealthy. (Just take healthy fats as an example.) "While calories definitely matter, they aren't the only essential element for choosing foods," Natalie Rizzo, R.D., previously told us in The #1 Reason You Need to Stop Counting Calories.

"Replacing high-calorie junk foods with more nutrient-dense whole foods may help you lose weight," Rizzo continued. "But whether you're losing weight or not, nutrient-dense whole foods are sure to help you get and stay healthier. Remember that in some instances, such as if you're running a marathon or carrying a child, calories absolutely matter. But even in these circumstances, the nutrients inside your food are just as significant as the calories."

Mains ended her post by reminding people how important it is to set goals and stick to them, regardless of how long that may take. "Wherever you are currently at on your fitness journey, whether it's one month or one year in, you will get where you want to be," she wrote. "Just be consistent and stick to it. We find ourselves giving up too easily when things get hard or we are not getting what we want straight away. You WILL get there. Good things take time and please always believe in yourself." (Speaking of goals, have you signed up for our 40-Day Crush Your Goals Challenge led by the amazing Jen Widerstrom? The six-week program will give you all the tools you need to crush every goal on your New Year's list—regardless of what it may be.)

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Squats are to leg day as sheet masks are to #selfcaresunday: essential. As many face mask options as there are in the world, there might be even more variations of the classic booty-building move. There are goblet squats, sumo squats, barbell back squats, jump squats, and loads more. Trust us, squats aren't going anywhere soon—but there’s one variation your routine may be missing.

Enter: The Bulgarian split squat—also referred to as the rear foot elevated split squat or just simply a split squat. “Bulgarian split squats are one of the best movements for developing glute, quad, hamstring, and core strength because it’s a unilateral exercise—meaning that it works and strengthens one leg at a time,” certified personal trainer Quianna Camper, a trainer with RSP Nutrition, tells Health.

Why is unilateral leg training such a big deal? According to physical therapist and certified strength and conditioning specialist Grayson Wickham, founder of Movement Vault, it comes down to compensation. “Most people are not perfectly symmetrical. So their right leg or glute might be stronger than the left, which means when you do a normal squat, the stronger side will compensate," he says. "Single-leg exercises like the split squat can help fix those muscle imbalances by developing that lower-body and core strength symmetrically.” Some research even suggests that unilateral exercises are more effective for building strength than bilateral movements like the standard squat. (Talk about upgrading your leg day).

RELATED: 6 Ways to Upgrade a Basic Squat

Because you need to activate your core during Bulgarian split squats in order to keep your chest upright, Camper says, “they also help you build core strength, and the benefit of that is that it improves your overall balance and stability.” Translation: Add Bulgarian split squats to your routine and you’ll sculpt a peach, strengthen your quads and core, and decrease risk of falling (and therefore injury) as you age.

Ready to feel the booty burn? Below, Wickham and Camper walk you through how to do a Bulgarian split squat, plus a few variations of the super-effective single-leg move.

How to do a Bulgarian split squat

Start standing with your feet hip-width apart, facing away from a box, bench, or chair that is no higher than your knees. Extend your left leg back and put the top of your foot (aka laces down) on the box. If this is uncomfortable on your left ankle, you may want to pad your left ankle with a yoga mat or towel. Then, readjust your right leg so that you're standing 12–24 inches in front of the box, hips squared forward. This is your starting position.

When you’re ready to begin, tuck your tailbone, engage your core, and draw your shoulders back. Keeping your chest up, lower your hips into a front lunge position by bending your right knee and dropping your left knee straight to the ground.

Continue lowering until your right thigh is parallel to the ground—or as low as you can go without feeling something you'd describe as "strain," Wickham says. (If you lack hip mobility, you may start to feel an intense stretch before you get very low, so stop descending and return to start.)

Once at the bottom, drive up through your right heel and straighten your right knee to return to the starting position. That’s one rep. Repeat for 8 to 10 reps before switching legs.

RELATED: 8 Ways to Amp Up Your Bodyweight Workout

To make it easier: Start with a basic split squat

Elevating your rear foot requires a ton of balance and stability, which means it necessitates a prerequisite level of core, glute, and quad strength. That’s why Camper recommends working up to it by first mastering the basic split squat.

“Start by standing in a staggered-stance position, with your feet hip-width apart and right foot about two feet in front of the other. Place your hands on your waist and square your hips forward. Then lower your body until your knee touches the floor, and come up into start position contracting your legs and glutes,” explains Camper. That’s one rep. She suggests doing 12 to 15 reps before switching legs.

To make it harder: Add weights to your Bulgarian split squat

If you have strength-training experience, Camper says you can try adding weight to kick things up a notch. “Just make sure you can do 3 sets of 15 reps on each leg [with your body weight] before playing around with weights," she says.

According to Wickham, there are lots of ways to add weight to a Bulgarian split squat. You could hold a dumbbell in each hand, one weight in front of your chest, or even use a barbell on your back, he says. The added resistance of any of these variations will help you target the glutes.

Whichever weight you grab, be sure to pay extra attention to keeping your shoulders back and down and your chest up, Wickham says. Dumbbells and kettlebells make for easier weighted options; when you're ready to try a barbell split squat, he suggests starting with an empty barbell first and slowly adding weight from there. (Because of the box or bench behind you, bailing with the barbell can be dangerous. “Choose a weight you know you can hit,” advises Wickham.)

RELATED: 4 Exercises Trainers Never Do (And What to Do Instead)

How to add Bulgarian split squats to your routine

Try to incorporate split squats every other time you do leg day, says Camper. “Either do them in place of your back or front squats, or do them first,” she says. While form is always important when you squat, doing split squats with tired muscles can lead to injury if you’re not extra careful, she adds.

Both Camper and Wickham recommend pairing split squats with deadlifts, glute bridges, wall balls, or dumbbell box step-overs—or core exercises like planks, bird dog, or dead bug.

However you add split squats to your workout regime, as long as your form is sound, your booty will thank you.

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Make your workout a healthy (and fun!) everyday habit.

The new year is the perfect time to finally set up that home gym you've been wanting—and when it comes to at-home workouts, a good treadmill is pretty much essential. Rain or shine, a treadmill will make it easy to get your steps in (no excuses!). Whether you're after the latest high-tech features or would be content with a more basic, budget-friendly model, these are the best treadmills in every price range for 2019.

Treadmills under $3,500

• 3G Cardio Elite Runner Treadmill ($3,399; amazon.com). Pricey? Yes. But serious runners will love this treadmill, which is truly gym-quality. Features like an Ortho Flex Shock suspension system, 4.0 HP motor, large 22"x62" running platform, and amazing 10-year warranty make it one of the best out there. Plus, you can get free assembly when you purchase on Amazon right now.

Treadmills under $2,000

• Nautilus T618 Treadmill ($1,229, marked down from $2,199; amazon.com). As far as treadmill discounts go, this is a big one. Not only is the Nautilus T618 40% off on Amazon right now, but you can also get free expert assembly (an $83 value). This model has tons of bells and whistles, including 15% motorized incline, dual backlit LCD display, 20"x60" belt, and Bluetooth connectivity with the Nautilus Trainer 2 app. If you're the competitive type, you can even sync your workout to the RunSocial App to "run" different routes with other users in real time.

• ProForm Pro 2000 Treadmill ($1,219; walmart.com). The ProForm Pro 2000 has a seriously impressive console system. Think: 32 workout settings, 7" backlit display with all your stats, iFit technology, and a built-in EKG heart rate monitor. More than 200 five-star reviews don't hurt either.

Treadmills under $1,000

• Gold's Gym Trainer 720 Treadmill with Power Incline ($599; walmart.com). A Walmart exclusive, this Gold's Gym treadmill offers impressive functionality for the price. There are 18 different one-button workout apps, LED display, a sound system for your music, and a roomy 20"x55" tread belt. Also good? AirStride Cushioning (your joints will thank you), a built-in fan, and incline up to 10%.

• NordicTrack T 6.5 S Treadmill ($599; amazon.com). NordicTrack treadmills are incredibly popular for good reason: They're a trusted brand and a great value. This model is no exception. It's chock-full of features to let you customize your workout experience, including 20 built-in workouts, a console sound system, and access to iFit (plus you'll get a free one-month trial membership). And like the Gold's Gym treadmill, it has a 20"x55" tread belt, which is pretty spacious for the price.

Treadmills under $500

• Confidence Power Trac Pro 735W ($230; amazon.com). It's hard to beat a treadmill under $300, and this affordable model still makes it easy to fit in a serious cardio session. There are 12 built-in workout modes, quick-select speeds, an LED display with your stats, and three manually adjustable incline levels. It can also fold into itself for storage.

• Weslo Crosswalk 5.2t Folding Total Body Workout Treadmill ($269, marked down from $399; walmart.com). If you're after basic treadmill functionality and easy storage, this is the model for you. Reviewers rave about the bonus CrossWalk arms, which let you strengthen your upper body with every step. There are four built-in workout modes, two manual incline positions (1.5% and 6%), and a heart rate monitor. And although the tread belt isn't as big as others on this list, its smaller size means it can be folded vertically so you can store it when it's not in use.

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On Sunday, Nov. 1, 2009, some 40,000 runners sweated their way through the New York City Marathon. To inspire future generations of runners, we’ve assembled some of the most memorable photos from marathons past.