How I prep for bikini season

It’s summer, the sun is out and it’s definitely the season for bikinis and cute summer dresses! Life is so good when you are out and about, enjoying the lovely weather, eating ice cream and wearing your favorite colorful summer outfit, am I right? Well, it sure is for me anyway…


That being said, I do have a little “summer-bikini-body routine” of my own I like to follow, to make sure I feel good about myself wearing my bikinis or any outfit for that matter…

Get a tan
Everybody instantly looks leaner and more toned with a tan. Not sure why that is, but it’s true. Dimples, spider veins, scars etc. are much less visible when you are sporting a golden-brown tan.
Now, before the dermatologists among you want to kill me, relax…I am not suggesting you spend hours under the sun or on a tanning bed. Get a spray tan instead. It’s much healthier and can last about 7-10 days. I get one every 2.5 weeks and I love how natural it looks, without having to worry about sun damage, cancer or premature skin ageing.
Eating foods rich in beta carotene (e.g. carrots, tomatoes, sweet potatoes, bell peppers, cantaloupe and apricots) will help maintain that summer glow.

Eat natural diuretic foods
Natural diuretic foods help eliminate excess water weight and bloat. Opt for the following and add at least one of these foods to every meal : Citrus fruits, pineapple, papaya, asparagus, leafy greens, parsley and cilantro.

Drink plenty and then some more
Drinking lots of (infused and unsweetened) water or tea will help flush out toxins and get rid of water retention. It will also keep your skin nice and hydrated. Avoid fizzy drinks as they will only bloat you.

Avoid alcohol, sugary foods and overly salty foods
These foods will only cause fluid retention, making you look puffy and bloated, which is exactly what we want to avoid.

Avoid carbs in the evening
Unless you have a workout session in the evening, opt for foods higher in protein for dinner and skip the carbs

At least three 30 min. cardio sessions / week.
Anything that will get your heart rate up and you sweating. For example jogging, running on a treadmill, power walking, tennis, HIIT, Zumba, Bodycombat or kickboxing etc. You can easily break up the 30 min. into 15 min in the morning and 15 in the evening.
Try to incorporate as much exercise in your every day life as you can, such as taking the stairs instead of the elevator, doing lunges or squats under the shower or while brushing your teeth etc.

Tone those abs: Plank
Hold a plank every day for at least 1 minute. Start with 30 seconds at first and slowly work yourself up to 1 min after a week and add 1 minute more every week. Remember: abs are 80% diet and 20 % exercise, so pay attention to your diet if you want well defined abs (on 4 days a week limit your carbs to max 200 grams/ day and opt for foods higher in protein).

Tone those glutes: Squat
Squats are one of the most effective exercises when it comes to toning those glutes, hamstrings and leg muscles all in one.
Squat every second day. Start with
50 squats/ day and add five more each time.

Smile, be confident and have a fabulous summer
Nothing makes a person more attractive than a smile!

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