It’s my favorite time of year… Summer is here! You have either been working hard to obtain your beach body or you are still working towards fitting into your favorite bikini. Remember that it is never too late to get started on a fitness regimen and start attacking your goals. Whether it’s Summer, Fall, Winter, or Spring, every month is the perfect season to get started. No matter where you are in your journey, I wanted to offer you my top 10 favorite summer tips.
1. No matter where you are “OWN IT”. Regardless of where you are or how much weight you want to lose, accept yourself and aim for continuous constant improvements.
2. Combine both proper nutrition with resistance training and cardio for the most effective summer exercise plan. ALL three components will allow you to reach your goals, keeping your metabolism and energy up.
3. Take it outside. It’s Summer, what not a better time to take your workouts outside. Enjoy the sun and get out! Go for a run, take your dog for a walk, perform a circuit workout at the park or even in your backyard. Regardless, take your workouts outside and get out of the gym.
4. Have healthy BBQ’s. Hosting a get-together? Offer healthy options such as lean proteins, fruits, veggies, sweet potato fries, nuts and healthy dips. Attending and get-together? Bring your own protein to put on the grill. You don’t want to be stuck with ribs and hot dogs as your only protein options. Pick your healthy side options. Typically fruit and veggie options are available and are great options. Avoid the fatty dips and potato, pasta or coleslaws loaded with calories and fat. Best bet, eat before you go and bring your own munchies ☺
5. Watch your drink calories. Going to enjoy a cocktail… Go for clears and not the drinks loaded with sugar such as daiquiris, mud slides or fruit juice flavored drinks. My favorite is vodka with soda water and a touch of lime or a glass of red wine.
6. Travel Smart! Just because you are going on vacation doesn’t mean you have to forgo your exercise routine. Place a few items in your bag such as an exercise band, jump rope and deck of cards. Try my Fitness Deck, absolutely great for travel! ☺
7. No matter where you are, on vacation or home enjoying the sun, don’t forget to start your morning with breakfast! Load up on a balanced breakfast of complex carbs, lean proteins and a serving of fat. A fruit smoothie is a great and refreshing way to start your summer day!
8. Need a little bit of motivation, why not set a date and train for something. Find an event such as a 5K or ½ marathon or even set up a challenge with your co-workers or friends.
9. Before leaving for the day, remember to wear sunscreen to protect yourself from harmful rays.
10. Drink plenty of water! A good rule of thumb is to drink ½ your body weight in ounces. But during the summer when temperatures are warmer than usual and you are more active, aim to drink your body weight in ounces.
Need a little help with your Fitness Goals, Check out Gina’s Bikini Body Summer Fitness Plan
Gina’s Nutritional Plan:
Meal #1: Berrylicious Protein Smoothie
1 scoop protein powder
½ cup mixed berries
½ banana
1 tbsp chia seed
1 cup water
1 tbsp coconut oil
1 cup ice
Meal #2: Quest Bar with Grapefruit or Apple
Meal #3: ½ cup quinoa, 3 oz lean protein and veggies of your choice
Meal #4: 1 scoop protein shake, 2 rice cakes with 1 tbsp nut butter
Meal #5: 4 oz lean protein of your choice (salmon 2x/week) and large salad and or veggies with 1 tbsp olive oil
Meal #6: Protein shake with 1 tbsp chia seed
Gina’s Workout Plan:
Cardio- 5-6x/week 40-45 minutes No mater what just get your heart rate up for a minimum of 40 minutes a day, 5-6x/week. Walk, run, bike, jump rope, use your favorite cardio machine, no matter what just move daily!
3-4x/week workout in the gym or outside. Consider my Summer Circuit Training Plan to help you get in your resistance training while burning calories by getting your heart rate up!
Summer Circuit Training Plan
All 15 reps, moving from one exercise to another until workout is complete. Repeat 2-3x based on fitness level or time allotted. Have fun!! ☺
Alternating Lunges holding dumbbells
Wide deep squats with combination shoulder press
Water break
Lunge with combination side lateral raises
Bench Step Ups
Water Break
Assisted Pull Ups
Assisted tricep dips
Floor crunches
Water Break
Bicep Curls with combination front press (palms facing face)
Push ups
Jump Squats
Water Break
Repeat 2-3x
Remember a Bikini Body is an Active Body!!
About Gina
