Okay, in case you missed it, Katie Kroshus, Director of Group Fitness at Mountainside Fitness, has come to the bikini rescue! The workout guru has kindly offered to help us get into bikini shape with a tweak a week for 7 weeks. Last week I posted the first installment (click here in case you missed it). And this week the hot bod love continues with Part 2 of Katie’s Bikini-Fit plan. Just like Rome wasn’t built in a day, neither is your rockin’ bikini bod. By making slow and steady changes, you’ll be swimsuit-ready by Memorial Day!
Week 4: Hit the weights. By “hitting the weights” I mean a full-body toning program that will improve on your best body parts and give you an overall better shape. My favorites: Circuit training that involves body weight exercises like pushups, squats, plyometrics and burpees, weight training with low weights at high repetitions (15-50 reps) and high intensity movements (for example do as many squats as you can in 60 seconds, and try to beat your reps each time). “Hit the weights” 3-4 times a week and you will see a difference!
Week 5: Amp up your cardio. The most effective way to change your body is interval training. Instead of running or biking for 40-45 minutes at the same pace, change it up! Use the interval setting on the treadmill to change the incline & speed, try a TABATA/HIIT type workout or attend a cycling class. Studies show that people burn more fat for longer periods doing interval training.
Week 6: Banish bloating foods. How well do you know your body? Do you know which foods bloat you up? For me, it’s gluten, highly processed foods, diet soda, & raw leafy greens. for others it’s beans, broccoli, lettuce, cabbage, carbonated drinks, chewing gum, even certain fruits. Eating smaller meals more frequently rather than big meals can also making a difference. Avoiding your bloat triggers can deflate your stomach and reveal your true abs!
Week 7: Don’t stop there!!! You’ve made it this far, so why stop? It takes 90 days to make a habit a habit. Instead of jumping on the bikini-ready bandwagon year after year, continue to set (and reach!) your fitness goals, whether it’s to maintain that new pair of skinny jeans, or permanently get rid of your “fat pants” in your closet (keeping them only sets you up for failure). Change the way you look at things and things around you will change!