Bikini Competition Prep: 21 Day Plan

Like I’ve said before, maybe your goal is to compete OR maybe you just want to look and feel better in your jeans. Either way, we can all learn a little something from training the way fitness, figure and bikini athletes train: like it’s our job.

This week marks a new program for me and will last for the duration of 3 weeks. I love short duration programs as I usually make the most changes then. Why? Because I can commit better to a diet and exercise program as long as I know it won’t last forever:) I’ll outline the new program for you, then give you a peek into the things I refuse to give up…at least for now.

First off, I am “sweating it out”. What exactly am I sweating? Fat? Calories? Feelings of insecurity? No, it doesn’t work that way. In forced sweat workouts what we’re trying to do is really two-fold. First, we’re sweating out toxins in the body that hinder the utilization of fat for energy. Your 2 biggest culprits here are alcohol and sugar (hence why it is SO important to abstain from both during these 3 weeks). Second, we’re sweating the stored water on the surface level of the skin. This is another reason why this phase doesn’t last long and shouldn’t be a part of your daily life. The water between muscle and skin is great to have as it plumps the skin and makes it all youthful (you know you’ve gone too far when you no longer look youthful), but in the quest for seeing serious definition, as in a competition, photo shoot, film part or reunion, ditching the water will allow more of the muscle to show. Take a look at the basic principles of the Tight Skin Diet while you’re here though. There is nothing worse than definition and loose skin! With the TSD you can maintain tight skin through proper nutrition.

sweating it out

What else? Well, due to the new workouts and proficient sweating, my water intake has gone from 1 gallon to 1.5 gallons. About half of that has lemon in it. I’ve also upped my protein by about 10 total grams per day and this will slowly go up with time. I’m still getting in plenty of fresh veggies too, as that is key to great skin and great health. SUCK IT UP AND EAT YOUR VEGGIES! My carbs have increased in that my afternoon snack is always oatmeal, usually with a banana. This snack enables me the necessary energy for my second workout. Do you have to do a second workout? Of course not! But eat some oats and that can be an option for you ;)

I do struggle with ditching some things. First of all, I won’t give up my green shake every morning. That’s not a bad thing not to give up, really, so I just refuse. It makes my skin glow and has eliminated unsightly pimples at the age of 35, thank you very much. Also, I won’t give up my coffee…or my half and half. Shameful, I know, but I do have an addiction and I’m seeing how far I can get while holding on to that pet. I did give up alcohol and my beloved Gummy Bears (yes, you read that right), so I figure I’ll ride the cream and coffee train for a bit longer. I have cut back though :)

So, if you want to change your body, add some definition or just try something new, consider following in the steps of someone who has done it…I mean, they’ve actually accomplished it so why not?

Until next time, live healthy!

 

Michelle

 

Tight Skin Essentials: Your Tight Skin Food Pyramid

Hello Monday!

Today’s post is pretty short and sweet. These are the essentials you will need to stock your kitchen with so that you can promote resilient, tight and glowing skin along with your health and weight loss efforts.

BASE: This is the largest portion of your diet and is NOT to be discounted.

  • WATER!
  • Leafy greens, such as kale, romaine lettuce, red leaf lettuce, arugula, spinach, brocoli, brussels sprouts (ok, no leafy, but important), etc.
  • Root veggies, such as, parsnips, carrots, beets, even jicama (which can calm a sweet tooth)
  • Water filled veggies like cucumber (technically a fruit, but who thinks of it that way?) and celery
  • Honeydew and cantaloupe melons, great for breakfast

Second Floor:

  • Antioxidant rich fruits like berries
  • Onions and garlic
  • flavorful and skin-clearing herbs, parsley and cilantro
  • Lemons (which you’ll be consuming daily)
  • Other veg such as eggplant, zucchini and squash
  • Cabbage, especially fermented
  • Herbal teas

Third Floor:

  • Healthy fats like olive oil, coconut oil, avocados, sesame oil, and grape seed oil
  • Fish! Salmon, cod, tilapia, white fish, etc.
  • Farm fresh eggs
  • Gluten and yeast-free grains such as brown rice, wild rice, black rice, Ezekiel bread, oats, etc.
  • Low-fat Greek yogurt

Fourth Floor:

  • Proteins like chicken, lean beef, bison and game, turkey, etc.
  • Whole grains such as pastas

Fifth Floor:

  • Sweet treats like dark chocolate with 70% cacao
  • Red wine, dry such as Cabernet, Merlot or Chianti
  • “Snack” and “treat” foods for special occasions (cake, ice cream, chips, crackers, etc.)

This is varied and as we all know…variety is the spice of life :)

Have a healthy day!

Michelle