Lisa Reed, special to wtop.com
WASHINGTON - The idea of achieving a "beach body" can seem daunting, but local fitness expert Lisa Reed has a few tips to help simplify and organize a routine for a healthy summer figure.
Here are some recommendations:
- Take before and after pictures. Don't wait until right before your
beach vacation to try on your swim suit. Take a picture of yourself now in your
suit and decide the areas you would like to work on. Embrace and love your body
now, but be excited for the healthy changes you hope to make in your diet and
fitness routine, and how those changes will reflect on your figure.
- Find a daily affirmation. Find a quote or favorite word that motivates
and inspires you to stay on track.
- Hire a personal trainer, join a group strength training class or sign-up
for a boot camp. Accountability and consistency are both key components to
succeeding in any fitness routine. Plus, having a trainer or a workout group or
buddy provides ongoing motivation and support. If you decide to go with a trainer,
make sure your trainer is qualified and certified. You can work to fit a personal
trainer around your own schedule and often times nutritional tips are provided to
help enhance your hard work and results.
- Limit the frequency with which you dine out. Eating out frequently can
create a major obstacle in any health and fitness goal. Try not to dine out more
than three times a week. And remember: When you do eat out, divide your portions
and instantly doggie bag the meal for lunch the next day.
- Eat breakfast and don't skip meals. If your mornings are busy, set your
alarm for an earlier wake-up call so you make sure to eat a substantial and
healthy breakfast. Eating every two to three hours keeps your body burning all day
long, which equals, burning calories. Consider packing healthy snacks when you
travel and run errands to keep your metabolism revved up.
- Track your food intake. Commit to using an app or write down what you
eat. Putting everything you put in your mouth on paper will make you less likely
to indulge in high-calorie foods. According to the American Journal of Preventive
Medicine, those who kept food diaries for six days a week lost about twice as much
weight as those who kept food records one day a week or less.
- Workout six days a week plus one active recovery day. If you want to be
beach body ready, then move it -- now! My 30 day goal for you is to do two-to-
three days of strength training (this can include circuits for cardio, too) and
five days of 45 minutes of cardio. If you have a day where you can't squeeze in a
longer workout, mix it up with a short day of circuit training.
- Join the water club. No other liquids are allowed -- especially soda
and juice. Try adding cinnamon, cucumber, lemon or raspberry iced cubes to your
- Visualize. Remember why you started. Getting in shape is tough. If you
feel like giving up, visualize yourself after you reach your goal, and imagine how
accomplished you will feel.
- Set a new goal. When swim suit time rolls around and you are proud of
all of your work, don't stop there -- you've made it past 21 days from a habit to
a lifestyle. Congratulate yourself how great you did and continue your workout
routine by setting a new health and wellness goal.
To see a sample workout incorporating a variety of exercises that will help you to achieve your beach body, visit Lisa's YouTube Channel, Reediculoulsy Fit.
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