Avoid Beach Body Panic – Part II

Posted by Valerie Waters on May 25, 2010 in Uncategorized

Yesterday, we talked about how to get your head in the game and commit to your goals. Today is about specific action steps that are going to have the greatest impact on getting a beach worthy body.

1. Ditch the processed foods and refined carbohydrates

This step alone will significantly effect your weight in general and you belly fat in particular. Most of these foods (cookies, crackers, white bread, pasta, cereals, pizza, chips, etc. or other fake foods) contain added salt, sugar and chemical additives designed to increase flavor and extend shelf life but unfortunately, your body doesn’t recognize them and has trouble processing them. Refined carbs will raise your blood sugar very quickly, signaling your body to release a flood of the fat-storing hormone, insulin. Clearly, this won’t work in your favor. Plus, after your blood sugar spikes, it drops lower than before – creating hunger pangs and a craving for more refined carbs in a desperate attempt to bring your blood sugar back up. You’re better off filling up on:

• Lean, simply prepared protein, like chicken, fish, shrimp and organic eggs.
• A wide variety of vegetables – steamed, roasted, grilled or sauteed.
• Low glycemic fruits, such as fresh berries.

2. Drink more water -seriously!!

This is such a simple thing to do for weight loss. Because water is so important for your metabolism and other vital functions, if you don’t consume enough (I suggest 80-100 oz. per day), then you body is going to hold on to the water you give it as a survival mechanism. Just by increasing your water consumption, you could be decreasing your bloat – because your body will feel free to release the water. Yes, I know you will have to use the bathroom frequently, but your body will eventually get used to it.

In addition to helping you lose excess water weight, drinking more water helps to naturally suppress your appetite, improve your muscle tone and get your skin glowing!

If you think you don’t like the taste of water, check out my quick video on how to make drinking water easier and tastier!

What are you waiting for? Time for a water break!!

3. Make your workouts count.

Do not kid yourself that walking the dog or parking your car at the end of the parking lot in enough. You must strength train! The most effective and efficient way is strength training circuits. I’ve preached this for years through my Red Carpet Ready, Action Hero Babe and I Want My Bikini Body programs. Here is a circuit to get you started:

Valband Side Hops – 20 reps

Step Ups – 15 reps

Lunge/Kick – 15 reps

Sumo Squat – 15 reps x 20 lbs

1 Arm Row – 15 reps x 10 lbs

Valslide Reverse Lunge with Kettlebell – 12 reps x 15 lbs (each leg)

Valslide Slide Out – 5 reps (each side)

Valslide Bench Plank – 30 second hold

(do this circuit 3x)

*if you aren’t familiar with the last two exercises, see the video below:

4. Get cooking!

You don’t need to be able to prepare fancy, elaborate meals – just simple, clean food. When you cook at home, you know exactly what’s going in your food. No hidden additives, sugars or fats. Plus, you will find it much easier to control your portions if you weigh and measure it before you start.

If you really what to open your eyes to what restaurants put in your food, I highly recommend reading “The End of Overeating”, by David Kessler. You will never look at restaurant food the same.

I’ve provided many healthy and easy to prepare recipes in ‘I Want My Bikini Body‘, but you can also find some great recipes on my friend Gavan’s website, TheHealthyIrishman.com

5. Fake it, don’t bake it.

Face it, everyone looks a little better with a tan. Obviously, I want you to take good care of your skin so, if you go in the sun, wear your sunscreen. But you can get a healthy glow, smooth out skin’s imperfections and feel sexier with a fake tan – and skip running the risks  that come with baking in the sun. With so many self tanning sprays and lotions available on the shelves these days, achieving a sun kissed glow has never been easier. Of course, as with anything, there’s some time and attention to detail involved with “faking it” – follow the guidelines below to ensure the best results for your sun-less tan:

• Do the process in a steamy bathroom if possible.  Steamy surroundings allow the pores to stay open and thus absorb the lotion properly, and this aids in an even tan that won’t rub off easily.
• Then step into a well-ventilated room to assist proper drying. Airing it out allows your skin to hold the lotion and dry properly.
• Applying vaseline or moisturizing lotion to your hands and feet will protect your mani/pedi and ensure that your cuticles aren’t left with tanning stains. To keep your palms tan-free – try using latex gloves or an applicator mitt when applying, then simply sweep the backs of the hands with self tanner diluted with moisturizer.
• Exfoliate well & shave first (or wax) 24 hours before tanning. Exfoliating is essential, because your skin constantly sheds dead skin cells all throughout the day. A fresh layer of skin will hold the tanning lotion properly for an extended amount of time before it is naturally shedded by the body. Make sure you exfoliate BEFORE you shave – otherwise, your skin will be too sensitive – ouch!
• Moisturize rough spots first with another lotion. Rougher spots can do one of two things – either they absorb too much of the lotion and end up darker than the rest of the skin, or they don’t absorb at all. Keep in mind, though, that you will not be applying the tanning lotion to spots like the bottoms of your feet. But elbows and knees need extra moisture and the least amount of tanning lotion applied
• Start at the legs and work your way up, leaving feet, hands, and face for last.
• Try to avoid washing your hands for as long as possible in the development time – a minimum of 2 hours. Try a hand sanitizer or wipes instead.

That’s it!  Implement these 5 strategies today and avoid that dreaded beach body panic!

If you really want to step your game up (and who doesn’t?), be sure to take a look at my brand new I Want My Bikini Body 3.0 System. It’s only been available for about a month and the results are already pouring in!  People are still reeling over Jenny’s pictures from last week…