Tuesday, May 15, 2012

Bikini Bootcamp

Ok I could write this one but really Lauren Conrad did a FABULOUS job, so I am taking some excerpts out of her post.


 Bikini Boot Camp Plan:

The Rules
  • This is a lifestyle change, so do not think of it as a diet. Try to stick with this as long as you can! 
  • Don’t lose sight of your goals. You can do this!
  • Drink lots and lots of water. {Jarett’s Tip (LC's trainer): “Drink one ounce of water for every pound you weigh per day. For example, if you weigh 120 pounds, drink 120 ounces of water throughout the day.”}
  • As soon as you wake up, have one cup of lemon water. Make sure you drink it at least 30 minutes before you eat.
  • Pick one exercise to do every day (save one day for rest). Need a little inspo? Listen to my workout mix! {Jarett’s Tip: Have a power snack before your workout such as sliced apples dipped in some all-natural peanut butter.”}
  • Do all of the exercises listed under “Everyday Exercises” each day in addition to your selected workout.
  • Pick one meal from each category for each day.
  • Pick one snack for each day. 
The Off-Limits List
  • No candy, baked goods, or ice cream. Ideally, no sugar!
  • No soda or flavored drinks.
  • No white bread or rice.
  • No eating 2-3 hours before bed. 
Breakfast Options
  • Any of the breakfast options from LC's  7 Days to Skinny Jeans Plan
  • 1 slice of whole grain toast with one scrambled egg and half of a grapefruit
  • Banana Oatmeal Smoothie: Blend together one banana, 1 cup ice, ¼ cup cooked oatmeal, 1 tablespoon chopped almonds, ½ cup milk of your choice (I prefer almond milk), pinch of cinnamon
  • Low-fat yogurt with 1 sliced banana, ½ cup of fresh berries, and a drizzle of agave nectar
  • Egg whites served with a slice of toast with ¼ of an avocado mashed on top with chili flakes or a pinch of garlic salt
Lunch & Dinner Options
  • Any of lunch/dinner options from LC's 7 Days to Skinny Jeans Plan
  • Baked Tofu Veggie Rolls served with a ½ cup of brown rice 
  • 1 cup of your favorite low sodium, organic soup served with a side of steamed vegetables
  • Salad with mixed greens, ½ avocado, 1 handful of cherry tomatoes, 1 sliced cucumber, ¼ cup slivered almonds, ½ cup cooked quinoa (mix together olive oil, balsamic vinegar, lemon, salt and pepper for the dressing)
  • Spinach Swap Pasta
Exercise Options
  • Run for 45 minutes 
  • Alternate sprinting and walking for 60-90 seconds for 30 minutes
  • 1 hour of yoga, kickboxing or Pilates
  • 45 minutes of spin
  • Circuit: 10 pushups, 30 lunges, 30 bicycle crunches, jumping jacks for 60 seconds, plank for 60 seconds (repeat 2x)
  • 20 minutes of cardio of your choice (Make sure you break a sweat!)
  • 2 sets of my arm workout + 30 squats, 30 lunges, 30 leg lifts for each leg
  • Any of the exercise options from my 7 Days to Skinny Jeans Plan
Everyday Exercises
  • 50 crunches in the morning, 50 crunches at night
  • 60 second plank in the morning, 60 second plank at night {Jarett’s Tip: “Make sure your core is engaged by sucking in your belly button towards your spine.”}
Follow this plan and you will be in tip top bikini shape in no time at all.  It takes dedication but you can do it!!
Have a very fit day!

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