Get in Shape for Summer!

summerworkoutblog

Beach Body Workout Plan

 

Summer is coming quickly and will be here before you know it. You may be thinking that you want to feel a little bit better inside and out for the warmer weather, family get together’s, the wedding that’s coming up in June, or just to feel good in your summertime clothes. Have no fear, we have your plan here! With some clean eating  and a few daily exercises to go with your normal exercise routine, you will be feeling great in about a week! Keep up with this plan to continue to feel great inside and out no matter the season, or occasion!

Before you even thin about skimping out on meals to get the look you need for the weekend, remember skimping on meals is not going to get you where you want to be. If anything, it will mess up your metabolism even more. Instead, focus on eating nutritious, balanced meals and working out. It will help get your metabolism pumping and your body burning calories, which will have you feeling great in no time at all!

First thing is first. 11 simple steps to get you back into shape!

  1. Stay committed. If you plan on doing this, you must really commit and want to feel better! Just think of yourself feeling stronger, more energized, and healthier in just one week! If you keep it up after that, you will feel just that much better.
  2. Water. How many times have you heard this one? Drinking water keeps you full, clears up your skin (which will be showing a lot in those summer time and beach clothes), as well as speeding up your metabolism. After about a week of drinking half your body weight in ounces per day in water, you may even notice your skin seems more radiant.
  3. Take a multivitamin each day to ensure you are getting what your body needs.
  4. Pick one exercise to do each day. Swap between a cardio based workout and a strength-based workout each day to see optimal results.
  5. Choose one breakfast, one lunch, one dinner, and one-two snacks each day to make it look like the following below (courtesy to laurenconrad.com)
  6. . Get a friend to do this with you to keep you committed and on track.
  7. Keep your diet fruity in the morning and green in the afternoon.
  8. Keep it natural! Kick out diet soda, unnatural flavored waters, Splenda, boxed diet foods, sweetened yogurt and sugar-free coffee creamers. Sub in coconut water, kombucha and Sugar in the Raw.
  9. Craving sweets at night? It’s teatime! Drink tea to help cleanse your body, curb cravings, and make sure you don’t give into that sweet treat.
  10. Journal your nutrition. Jot it down in your iPhone note pad or in your calendar. Keep your diet fruity in the morning and green in the afternoon.
  11. Lastly, prep your meals the day or week before. Click here for some good tips on food prepping.

 

The “Off Limit” List

  1. No white breads, large portions of cheese or fried foods. {Tone It Up tip: Try to limit these but don’t become obsessive—leave a little wiggle room for your favorite foods.}
  2. No candy, baked goods, or ice cream. Ideally, no sugar! (Learn how to curb your sweet tooth by clicking here.)
  3. No soda or flavored drinks.
  4. No eating 2-3 hours before you to go bed.

 

 

Breakfast Options

  • Greek yogurt topped with walnuts, a handful of berries (or sliced banana) and a light drizzle of agave nectar
  • Steel cut oatmeal with 2 tablespoons of dried apricots, 2 tablespoons of slivered almonds and a splash of almond milk
  • Veggie omelet with a slice of whole grain toast (Click here for Lauren Conrad’s favorite omelet recipe!)
  • Breakfast smoothie
  • Half an avocado stuffed with cottage cheese and a side of sliced tomato
  • Ezekiel toast topped with all natural peanut butter, egg whites, or tomatoes and fat free cream cheese,  served with half of a grapefruit
  • Breakfast Quinoa (Make a big batch and eat it for breakfast for a few days. It’s delicious!)
  • Any of the options from the Busy Girl Breakfasts post

Lunch & Dinner Options

 

 

Snack Options.

(Choose one item per snack, typically you have a snack in between breakfast & lunch, and in between lunch & dinner)

  • 1 medium apple with 1 tablespoon of peanut butter
  • 1 cup of red grapes and a low fat string cheese
  • ¼ cup of almonds
  • ½ cup of bran cereal (or Grape Nuts) with milk and a few berries
  • Raw veggies with 3 generous tablespoons of hummus
  • 1 hardboiled egg with a few whole-grain crackers
  • Celery with a tablespoon of almond butter and a few raisins

 

Exercise Options:

Choose one workout to do each day.

Switch it up between cardio and strength training each day to see results faster.

Remember to keep good form!

  • 30 minutes of high pace cardio (running, kickboxing, elliptical, swimming, step aerobics etc.) and 30 minutes of core
  • 1 hour of yoga or Pilates
  • Intervals: run for 60 seconds, walk for 90 seconds (repeat 8 times)
  • Circuit: 50 jumping jacks, 20 crunches, 20 squats, 10 push ups, 25 bench dips (you can do this using a chair), 60 second wall sit, 60 second plank (repeat circuit three times)
  • 1 hour hike with steady incline
  • Quickie: 20 lunges, 50 jumping jacks (or swap out jumping jacks for jumping rope for 2 minutes)
  • Semi-Quickie: 15 minute jog, 20 squats, 20 sit-ups, 20 jumping jacks, :30 seconds of pushups
  • Kettlebell Workout (repeat each workout in this 2-3 times, like a circuit)

 

 

 

 

Sources: laurenconrad.com

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