If you’ve scheduled a spring getaway, and your body feels more in sweater-season shape than swimsuit-season shape, you might suddenly feel frantic. How do you get your body back fast?! No need to panic. With a few simple changes and upgrades to your routine, you can flush away bloat, start toning up, and feel rejuvenated before you hit the beach. Here is our 7-day countdown and swimsuit plan to get you looking good and feeling your best while on vacation!
7 Days Before – Commit to healthier lifestyle choices.
Trainer Jimmy Minardi, founder of Minardi Training, says that decades of experience as a pro-athlete and personal trainer has taught him one valuable lesson: “The secret to fitness longevity is making it a lifestyle, and not just a forced activity,” he says. “Studies suggest that the 30 minutes of daily physical activity we need can be accumulated a bit at a time, spread over small intervals throughout the day.” He says simple changes in your daily routine will help “prevent health issues, boost your mood and keep you physically fit year round,” so that your transition into beach body shape will be smoother every year.
6 Days Before – Target abs fast.
Since a lot of women do worry about their midsection when bikini season rears its head, we did tap Minardi’s expertise for his favorite get-fitter-abs-faster move. “This will both strengthen your core and promote good posture,” he says. Here’s the move:
- Medicine ball plank and push-ups
Do a plank with your arms extended over the ball. Your body will be roughly at a 45 degree angle, parallel to the ground. Hold your plank for 30 seconds to engage your core. Next, do push-ups with both arms on the ball — one on the ball and one on the ground. Alternate holding a plank and lifting each leg, holding it for 10 seconds each to engage your glutes.
5 Days Before – Ditch sodium.
Nothing keeps you more bloated than sodium, so it’s time to cut out packaged foods, canned soups, soy sauce, pretzels and chips, even foods items like cottage cheese, baked goods and hot chocolate can have a high dose of the salty stuff. Swap for low-sodium foods instead. As a great dinner option you can arrange yourself, Keri Gans, MS, RD, author of The Small Change Diet, suggests this: “Opt for fish-based dishes,” she says. “Shrimp, for instance, is perfect. It’s low in saturated fat and calories, and you can throw it in a stir-fry with brown rice and veggies and make it a meal.”
4 Days Before – Up your water intake with food.
We get it, we get it. Sometimes it’s hard to drink that much water. That’s why you should get it from your food, Gans says. “In the week leading up [to] your swimsuit, you want to be well-hydrated to flush bloat,” she says. “Now is the time to eat more fruit, which is high in water content. Berries are great, but right now I’m loving clementines. They’re in-season, affordable, easy to grab n’ go, taste great and provide a dose of vitamin C to keep those colds away.” Great, right?
3 Days Before – Schedule a mani/pedi or do one at home.
There’s nothing like a fresh coat of nail polish for the start of sandal season. Treat yourself to a shiny shellac mani/pedi, or even opt for salon-quality at home. Check out new nail brand Smith & Cult. The color range is gorgeous, and each lacquer provides shellac-like shine you can do it at home over and over again.
2 Days Before – Get a faux glow.
If you can avoid it, you don’t actually want to get all your color from the sun, which can damage skin cells, lead to early aging and leave you vulnerable to skin cancer. Yikes! Instead, get a faux glow that looks natural. Progressive tanning is best, so opt for the “light” before you hit the “dark” formula. (Hint, hint: Rodial and St. Tropez make great new options.)
1 Day Before – Get enough sleep.
Sleep and mood are inseparably intertwined, which science proves over and over. For instance, one University of Pennsylvania study showed getting 4.5 hours of sleep or less per night leads to higher levels of stress, anxiety, anger, mental exhaustion and sadness. So, how much do you need? Although eight has long been the golden number, recent studies have shown seven is likely enough. Get in that range, and you should be good to go.
Day Of – Get a fiber-filled breakfast.
“When it comes to getting ready for bathing suit season, the first thing I’m going to look at is breakfast,” Gans says. Her prescription? Filling up on fiber. “You want to fill up, but not fill out,” she says. “So, start your day with a bowl of 100-percent whole grains. I like a bowl of oatmeal with chia and a little almond butter. It’s filling, but not too caloric.”