Three women at different stages of life took on "Good Morning America's" "Six Week Shape Up" challenge to improve their fitness, wellness and everyday habits.
To help them along the way, "GMA" paired participants with fitness expert and "GMA" contributor Robin Arzon and registered dietitian nutritionist Maya Feller, who created personalized fitness and nutrition plans tailored to each woman's goals.
While each participant had different goals, all three women said the six-week challenge helped them create healthier routines that fit into their daily lives.
Health experts say people should choose an activity that fits their current fitness level, and people with chronic health conditions or those starting vigorous exercise after being inactive should check with a health care professional.
Camille Goldstein, 45, entered the challenge hoping to improve her pace while training for her second New York City Marathon.
As a mother of two balancing childcare and running a business, she wanted a program that fit into her busy schedule while helping her become a stronger runner.
Goldstein's fitness plan focused on a structured running program that included three days of interval training and one lower-body strength-training day each week.
Over six weeks, she embraced interval workouts, strength-training sessions and a combination of treadmill and outdoor runs, in a plan designed for her by Arzon. By the end of the challenge, Goldstein said she had shaved more than a minute off her mile pace.
For nutrition, Feller encouraged Goldstein to focus on meals that included protein and fiber, including breakfast, to help her feel fuller longer and avoid grazing throughout the day.
"I'm a happier person. I sleep better. I feel lighter," Goldstein said. "I feel really good."
Melina Vega joined the challenge feeling stressed, fatigued and frustrated as she struggled to lose a few stubborn pounds.
Through nutrition coaching and a structured movement plan, Vega told ABC News she learned how to better manage stress, prioritize recovery and create sustainable habits that fit her lifestyle.
"My goal in the beginning was, 'I want to be back to who I was,'" she said. "Now it's, 'No, I'm discovering somebody new.'"
As part of her personalized nutrition plan, Vega focused on eating three consistent meals each day and intentionally setting aside time to eat.
For fitness, she focused on getting at least 8,000 steps a day and incorporating Zone 2 cardio training alongside her strength-training routine.
"I never liked cardio," Vega explained. "And [Arzon] knew that, and she's like, 'let's focus on your heart health, since that's important for you.'"
According to the Cleveland Clinic, Zone 2 training refers to moderate-intensity aerobic exercise that slightly elevates heart rate.
According to the CDC, moderate-intensity aerobic activity raises heart rate and breathing, but a person should still be able to talk -- though not sing -- while exercising.
Adults are generally advised to get at least 150 minutes of moderate-intensity activity each week, plus muscle-strengthening activity at least two days a week. Moderate-intensity cardio can support heart and lung fitness, endurance, sleep and overall health.
Maggie Wigoda, 26, joined the challenge hoping to get back to the basics of nutrition and fitness.
"I got the opportunity to try to understand what I wanted out of this challenge, and honestly, now looking back, I think it was more so to fall in love with working out, eating healthy, and finding that groove again," Wigoda told ABC News.
Arzon said Wigoda's plan focused on reconnecting with her athletic background while building a routine she could maintain on her own and practicing consistency over perfection.
Her nutrition plan focused on balanced meals, smart snacking, homemade meals and reducing refined sugar intake.
Like the other participants, Wigoda worked toward eating three nutritious meals each day. Over six weeks, Wigoda said she lost 10 pounds.
Looking back, she said the most meaningful change wasn't what she saw on the scale but how she felt.
"I think [over] the 6 weeks I've felt more myself than I have before," Wigoda shared. "So that's been a really nice change."
