HOW TO ACHIEVE YOUR ULTIMATE BIKINI BODY

SPRING IS ALMOST HERE, HOW IS YOUR BODY LOOKING?

We are just 3 short weeks away from spring time here in the beautiful eastern board of Australia, which means it's coming around to that time of year where we need to be able to confidently patrol the beach in our bikini without the threat of the dreaded involuntary hale

storm marking our butt, into a colossal orange peel nightmare.

I have formulated this blog series bikini body guide especially for you, to help prevent your body exposure panic and to help you to take  take serious action (eerr like yesterday..)

showing you how to boldly ramp up your training regime, so you can confidently parade your sexy curves in time for the big sun and beautiful bounding waves.

 Naturally, you may have slacked off during the cold season, gradually piling on the Kg's and your body and mind set may not  yet be up to the bikini mark. Knowing the comforts of the extra clothes during winter who can blame you? I can tell you that this is a perfectly normal reaction to the winter season cold discomforts, however NOW is the time you will need to dust off the winter cobwebs and start marching into a body super transforming training routine, allowing you to open your spring and summer wardrobe with excitement and pride. 

 If you are a super smart cookie,  you would have already prepared your body throughout the winter months, so that only minor adjustments to your training and nutrition would be required right now in order to achieve the tight abs and firm bottom.  (Keep that in mind for next year). At all costs, you are to avoid making the dreamy mistake of starting training in summer for summer. It would be fantastic if we could all click our fingers and strip down the layers of fat with the layers of clothes, however we know that hard work, dedication and persistence are the true keys to success. Consider structuring your training like an athlete - which is year round training achieving a peak at the point in the year, where you are aiming for the best results. 

So in essence; if you didn't start yesterday you need to start a protocol today. Even if you have those dirty excuses entering your head (i will start on Monday, i will do it when i come back on holiday, i'm not fit enough yet) STOP and think.  MMM maximal movement with minimal equipment with minimal time -with MMM,  there are no excuses.  Start TODAY because the only thing you will regret is NOT starting in the first place. Forwards is still a pace ladies!

Allow us to help you achieve a better body- If you feel keen and want to take this to the next step why not join our 90-DAY BIKINI BODY CHALLENGE? 

You might be thinking that it's  all very well to spend hours at the gym slowly sculpting the body into the bikini,  but for many of just this just might not be realistic, because possibly the damage has already been done?.  It is time for me to help you turn around the damage from sofa sprawl with comfort food, when you were supposed to be dating the squat rack at the gym. 

Eeeek! It's ONLY 3 weeks away from spring, so I imagine what you need right now is access to highly effective training routines and nutritional ideas that will strip the fat leaving you with a lean toned super fit body-right?

Here i am offering you some basic and general guidelines. Remember this is a blog series, so i absolutely will delve in deeper to each element which will allow you to achieve your best ever body- so stay tuned there are some really exciting things that are going to be happening along the way.

HOW TO ACHIEVE MAXIMAL RESULTS (your BEST beach body) IN THE  MINIMAL TIMEFRAME (for Summer)? 

In order to achieve the best possible body in the least possible time you are to address the E-ssential body basics, GOALS,  NUTRITION, TRAINING ROUTINE, RECOVERY ROUTINE

GOALS 

Remember your goals are, YOUR OWN GOALS. You're not your neighbour, your bestie or your

mum. You are you,  therefore your goals should be set for YOU. For a FREE comprehensive goal setting action plan document click here. It is super important that you set your goals properly and specifically address the WHY IS THIS IMPORTANT TO YOU. The deeper you can dig the more likely you are to stick to the plan so you achieve your goals. Setting your goals will enable you to form a SPECIFIC action plan and prevent you from wondering aimlessly. Goal setting is absolutely necessary to keep you on track and provides a purpose. Undoubtedly, there will be days where it will be harder than others to get out of bed for your training session, so establishing your goals, relative plan of action and a ascertaining the reasons WHY you must achieve your goals, will prevent you from indulging in the crappy negative habits.  This will keep you focussed on becoming the ultimate version of yourself  kicking on through all the way until the serene summer hits. So don't delay- write your goals, right NOW.

GOOD NUTRITION IS QUEEN 

A vast area to cover - nutrition. Without a shadow of a doubt,  adopting a wholesome nutritional protocol approach which firmly surrounds your training protocol is absolutely necessary for an awesome beach look and feel. Fuelling your body with the right foods, at the right times will maximise your hard efforts at the gym, not to mention, as the saying goes that 'you can't out exercise a bad diet'.  You don't want to undo all your hard work with a crappy eating regime drinking gallons of wine, which will outwit all your hard work in the gym, any day, any time.

Before your nutrition protocol is addressed,  you will need to record your current eating habits over 7 days. Click here for your very own FREE 7-day nutritional diary. It is then you will be able to determine, exactly where you can make the biggest impact in your eating, in order to maximise your results in the minimum time frame. Completing this small task, allows you to ascertain the most effective strategies you can employ to boost your results from the gym.

 Some general guidelines are:  It is paramount to eating your macronutrients (protein, carbs, fats) at the right ratio's and times during the day, whilst avoiding splurging on the bad stuff . I believe if you are eating all the nutrients you should, then you ought to be way too full to eat any rubbish. If you are craving particular foods constantly, such as chocolate, there is a chance that you could you be deficient in certain minerals within your current eating regime.

Portion sizes. Even if you are eating the good stuff, too much of the good stuff is not necessarily a good thing- this is still packing extra fuel in to your system. Ask yourself the intelligent question- is this fuel necessary for my training regime? So by all means load up on your veggies and salad, but also remember that your stomach has a size which usually equates the size of your both palms cupped. Try to eat slowly, chew on your food properly and eat when your hungry,  to avoid over eating. 

What's also worth considering is working around your meal timing  patterns. Don't feel bad that what your training buddy is doing is getting her results but not yourself- this will give the clues as to exactly what's not working for you. Remember that we are 100% individual therefore, what works for your best mate will not necessarily work for you. For example, In terms of the amount of meals per day. Are you a three meal a day girl or more of a grazer? Which strategy helps with you best with positive energy levels and helps you to avoid maintaining or gaining weight?  Once you have worked this out best to stick with your natural pattern if it helps you to avoid over- eating every kg of fuel needs to be put to use in order to get the best butt. 

Keep in mind that,  many poor food choices are made with poor preparation. Knowing that your nutrition preparation is 'Queen' invest some time each week in preparing your recipes, shopping list and meals for the forth coming days. Click here for your very own FREE shopping list and meal planner. This will prevent you from reaching for the lollies at the 3pm mark,  and piling on the pounds that you want to strip off for the beach. Your nutrition we will address in much further detail a little later,  but now let's discuss the most effective training you can do in a minimal time frame to produce maximal results.

FAT BLASTING, BODY BUFFING TRAINING ROUTINE

Once you have established your GOALS, prepared your awesome nutrition, you must super charge your training protocol so you can achieve that super sleek beach look. In order to MAXIMISE your results in a MINIMUM time frame your training routine should be progressive, fun and whole body- functional. If you have a desk job get up and move every single day.

The best body composition results come from encompassing a mix of routines over a three week period, which simply distorts your bodies idea of comfort and forces your body into adaptation mode, allowing you to achieve the results you set out to FAST. If you have prepared with your training over winter,  the good news is that you will more than likely achieve better results now as you ramp up your training protocol for the beach.

It is paramount to select the type of routines which are the most effective at fat stripping and build you up proportionally for an awesome aesthetically pleasing look. These tend to be a combination of  HIRT training, HIIT training and strength building, plyometric training.  Personally,  I have found that incorporating whole body routines with specific complexes provides the absolute best results in record time,  not forgetting to place particular attention to the areas of your posture and body which might be lagging in strength, definition and thus proportion. 

I will show you how you can do this later…so stay tuned.

 We want to spend as little time in the gym with the maximal effects and this comes down to cleverly designed exercise protocol. Because we are close to spring it's uber important now to be dusting off the winter cobwebs, and ramping up your training protocol significantly, in order to achieve your desired body and mind set.You must add variety to your training (a training stimulus) to shock your body, if you want to get the results. Have a serious clean up of your current routine. For example, get your mind out of only doing 3 sets of 10 (Yawn…) or only attending body pump classes for 10 years. Your body will only get certain results by following the same routine week after week. Why not go all out, and and get into some some progressive overload sweat lathering routines, yes it will be tough but at the end of the day, it's totally worth it.

Want an athletically pleasing look? Consider body proportion.  Be careful that you're not lead in to believing that females shouldn't build upper body,  this is simply will put you on the back foot.  Keep in mind that, that an awesome set of deltoids will offset the waist, well developed glutes will offset the legs. As the saying goes, a good waist line is  built in the kitchen.Try to avoid doing too many twist type sit ups as this simply will actually show as a thickened waist rather than narrowing the waist line. The best and quickest way you can define the legs is to incorporate simple plyometric types of exercises for the lower body. 

Invest in working with an an established exercise pro that will keep you accountable, you can train with a buddy or a group  to keep your health and fitness investment down. You could even try working in a new environment as a posed to the gym, you could enjoy training in the beautiful outdoors.  Include yourself in a challenge that will give you a deadline   Click here for my 90-day bikini body challenge details. 

To find out more about how to ramp up your training, join my Facebook page for more info. 

BEAUTY SLEEP (AND BREATHE….AND STRETCH)

Employing laser focus on your training PLUS your recovery will allow you to go from good quality results to a body that is ready for the beach. What strategies you choose to use during your recovery, will certainly influence the quality of your results. You should consider the following

1. Sleep- you will allow your body to recover the MOST effectively with the right amount of

sleep and quality of sleep. 8-9 hours per night plus, adopting a wind down regime so that your quality of sleep is awesome. Check out my sleep post for further info here sleep to health

3. Stretching and breathing- stretch to perform As the intensity of your training increases your recovery via stretching and breathing also increases. Your muscles need to be optimising at the correct length and tension in order for you to move properly. I like to use a number of different modalities such as dynamic stretching, foam rolling, static stretching, PNF, and assisted stretching too. Oxygen is LIFE- If you don't know how to breathe properly- chances are you may not be optimising your recovery or employing the correct breathing during your training sessions- for the type of training that you are doing. 

WRAP UP

That's a mere strip of the information to get you started. Stay tuned there is more coming your way. This is going to be your BEST summer body ever.