Bikini Ready in 30 Days or Less

Summer is coming! Bikini ready in 30 days or less is easy.

Winter months can lead to less exercise and more mindless snacking. Summer is only weeks away! Feel great, look amazing. Studies show that performing an action 21 days in a row develops a new habit. What areas would you like to improve on to live a healthier lifestyle? Think about it. Write the areas on a note pad or in your phone. Set goals to follow each day for 21 days. Achieved the 21 days? Keep going! These simple adjustments will help you achieve a Bikini Body in 30 Days or Less!

Get Bikini Ready in 30 Days or Less:

*Sugar Cravings

Eating a balanced diet helps prevent sugar cravings. Here are foods that create a balanced diet >

Eat whole grain foods over white starches
- Examples: oats, brown rice, barley, and quinoa
Fresh fruits, Dried fruits, Fresh frozen fruits
- Blueberries, raspberries, strawberries, blackberries, kiwi, grapefruit, and apples
- Dried plums, dates, figs
- Add frozen berries to 1/4 of an avocado, 2 tablespoons of pea protein, and 1 tablespoon of organic honey. Blend until smooth!
Choose lean and leanly prepared proteins
- Protein helps balance the metabolism and provide the body strength and energy
- Protein is only as lean as the way it is prepared!
  - Use grape seed oil over olive for cooking.
  - Use simple seasonings like pepper, paprika, cumin, cardamom, lemon pepper, and blackened seasoning
  - Resist the urge to slather with cheese and cream sauces
- Steamed egg – one of my go-to proteins for a quick, easy energy boost that stops sugar cravings in it their tracks! Hint, the link takes you to a delicious egg recipe that’s also perfect for Easter! For more delicious egg recipes, just type “egg” in the search bar!
- Grilled salmon. I keep grilled salmon in my refrigerator 24/7. A quick, easy, yummy snack to give the boost I need. Helpful recipe hint for the Grilled Salmon link: go directly to steps 5 and 6. Keep in the fridge for a quick snack.
- Quinoa is a complete protein and helps prevent cravings. Recipe: Quinoa, Broccoli and Cashews

*Eat at “Regular” Times

Having regular, consistent meal times trains the body to maintain a balanced energy flow.
Busy days? Keep healthy “meals” and snacks in a small, lightweight travel cooler. Skip the drive-thru.
Mealtime guideline… mid-morning, mid to early afternoon, eat dinner by 6:30pm.
Finished dinner? Close the kitchen. A clean kitchen will make you less inclined to mess it up again.
Go to bed!

*Eat Enough Fiber

Fiber in the diet means feeling fuller, longer. Guess what else fiber means? Healthy fat-removing bowel movements!

High fiber foods include broccoli, spinach, kale, arugula, mushrooms, squash, bell peppers
Fresh fruits are high in fiber. Many are mentioned above. My personal favorite is a fuji apple.
Choose to add fiber by eating leanly prepared vegetables versus grains and starches. Grains and starches are higher in calorie and carbohydrates. A lean bikini body loves fresh, leanly prepared vegetables. Bonus: these foods have a high water content, too. Water is the bikini body friend.
Recipe: Broccoli Medley by far one of my favorite recipe creations ever!

*Move the Body

Even 30 minutes of focused exercise of most any kind will help burn fat and tone muscle
Walk, run, swim
Do yoga. There are plenty of online yoga classes to follow at home. One of my favorites, Yoga with Adriene
Mix it up – walk one day, do yoga the next!
Make a date to walk or hike with a friend
Play tennis!
Walk the dog. Walk the neighbor’s dog!
Just move! 20-30 minutes, 3 times a week
My fave 3 at-home moves when not walking or doing yoga
- 12 full-body push-ups
- 12 “on my knees” push-ups
- 25 air squats
- 75 ab crunches
- Repeat 3 times.
Follow my 15 minute Abs Workout!

Still my favorite abs workout!

*More ways to add flavor

One of the most common complaints about “healthy” foods is that they lack flavor. Wrong!
Add lemon zest to everything
Incorporate fresh herbs such as basil, thyme, tarragon, rosemary
Add lemon and herbs to fruits (yes!), vegetables, meats, and fish dishes
Go light on the salt. Reducing the amount of salt in dishes allows the natural flavor of the ingredients to shine. Reducing salt in foods also helps reduce water retention and belly bloat.