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ESSENTIALS FOR GETTING YOUR SUMMER BOD BACK

Summer is almost here which means it’s almost time for bikini season! Here are a few tips and a couple workouts to help you get back in shape for summer and feel confident in your bikinis! 

The 3 Basics to Health and Fitness

Nutrition

Healthy Oranges Nutrition
Nutrition is the most important factor for weight loss! Just cleaning up your diet some can make a big difference. Watch serving sizes and make an effort to eat more whole grains, fruits, and vegetables. Instead of snacking on chips try replacing them with healthier options sometimes like apples or bananas with peanut butter, carrots with hummus, or celery with low fat ranch to name a few! 

Water

Drink lots of water! It’s important to stay hydrated especially when you’re in the sun! Water helps to regulate the bodies temperature, it aids in digestion, and can help to make skin look more clear! It will also help to prevent bloating and holding onto water weight if you are eating foods higher in sodium. Water intake is different for everyone but just make sure to keep a reusable water bottle with you and drink regularly throughout the day! 

Exercise

Yoga Fitness Exercise
Exercise but choose an activity that you enjoy!! You don’t need to force yourself to do something that you don’t like. You can go walking or jogging, running, biking, hiking, weight lifting, or swimming! There are so many other fun indoor and outdoor activities to do for exercise! Don’t be afraid to try something new!

 Working out can be intimidating, but it doesn't need to be! Committing to even just 30 minutes a day can make a huge difference in your confidence, strength, and overall fitness. Try this simple workout once a day 3-5x per week to help you get motivated on starting your workout routine. (Feel free to adjust the exercises to be harder or easier depending on your fitness level)

Quick ab workout    

Do all 4 exercises then rest for 45-60 seconds. Then repeat the circuit 1-2 more times! 
 
Bicycle crunches - 20 reps 
Toe reaches - 15 reps
Scissor kicks - 20 reps 
Lying leg raises- 10 reps 
 
 

HIIT workout (quick + effective for fat loss) 

Do as many reps as you can for each exercise for 25 seconds. Rest for 60-90 seconds once you complete all 6 exercises and then repeat 2-3 times! 
 
Jumping Jacks 
Pushups   
Jump squats 
Mountain climbers
Burpees
High knees 


 About the Author

Taya McClain

Taya Fitness Model

Taya is a Personal Trainer and fitness model. She is certified under the American Counsel of Exercise for her CPT certification. She is 24 years old and works as a bootcamp instructor and personal trainer at Pittsburgh Pro Fitness in Pittsburgh, Pennsylvania. Taya started training so she could help other people achieve their fitness goals and achieve a healthier lifestyle. Taya is a Sundaze Bikinis Ambassador and helps promote that healthy lifestyle through bikinis as well. Have any questions for her? You can check out her instagram below:

@tayamcclain


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