We all have one thing on our minds this time of year, so we’re gonna just say it – need.to.get.in.shape. Beach season has arrived and we know you ‘volvers want to look smokin’ like a habanero pepper at the beach. We’ve compiled some of the best 21 day practices to help you fast track it to a healthier, more toned version of yourself:
Day 1: Hydrate-or-dydrate
For the next three weeks, water is the number one weapon in your arsenal. Aim to drink 2 cups of water before every meal to cut down on calorie intake and to help flush toxins from the body.
Day 2: Plank City
Do the plank exercise – with your hips parallel to the floor. Start out with a 30 second plank, repeat every day, and monitor how long you can hold it by day 21.
Day 3: Embrace Your Greens
Kick your intake of leafy, dark greens into high gear! Get creative with kale salads, or hit the produce section for spinach, cucumbers, apples and other vegetables and fruits high in vitamins and minerals and throw them together in your blender for a great green juice.
Day 4: Apply Body Boost Gel
This one is pretty self-explanatory – if you’re gonna be serious about ditching cellulite and firming and toning, Body Boost Gel is your best bet. Rub into trouble areas (arms, glutes, abs, thighs etc.) before work outs and let the tingly-magic speak for itself. Oh, and the way your bod looks in the mirror next day won’t hurt the case either.
Day 5: Try A New Class
Explore fitness classes at a nearby yoga center or gym. Challenge yourself to attend one new class each week. For those with commitment issues, checkout ClassPass to try a variety of workouts.
Day 6: At Home Workouts
Too busy to trek to the gym? Peep these workouts from XHIT Daily that will take you 10 minutes or less and will have you sweating on your living room floor.
Day 7: Never Skip Breakfast
Make it a point to start your day off on the right foot – whether it is a nutrition bar, shake, or yogurt/granola combination, don’t skip out.
Day 8: Maximize Protein
Try to incorporate some form of protein into each meal you eat every day. A great organic plant-based protein powder we like to throw into smoothies (that’s low in sugar, finally) is by Garden of Life.
Day 9: Take A Walk At Lunchtime
Get out and get moving. Enlist a work friend to walk some laps with you instead of your usual routine of up and down the elevator to the work café.
Day 10: Resistance Band Time
The best way to build lean muscle is to perform fast-paced strength circuits. Use a resistance band to target multiple muscle groups and move through your workout quickly, repeating the rotation two or three times if you have that extra time (and motivation!).
Day 11: Lemon Water
Drink one cup of lemon water upon waking up. This drink energizes, cleanses, and aids in digestion.
Day 12: Sleep Sleep Sleep
Get 8 hours of sleep (average) every night. Your body and skin will thank you.
Day 13: Say No To Carbs
Avoid eating refined carbohydrates that break down into sugar in your body and counter-influence the fat burning you are already doing!
Day 14: Pick An Exercise
Choose an exercise that you can perform while watching TV in bed or on the couch, and make it your ritual to do it when sitting around.
Day 15: Reach For Ice Water
Instead of a diet soda or juice, fill up with ice cold water. If you can make this a habit, you will eat less overall and burn calories with the temperature factor.
Day 16: Make-Over Your Kitchen
Instead of displaying chips and fatty foods on your countertops, opt for fresh fruit and you will find yourself more likely to eat the better option.
Day 17: Become The Squat Queen/King
Turn on some Nicki Minaj and drop it low. Squats help tone the buttox and thighs and will firm things up quickly if you do them religiously. Check these moves out by Equinox: https://www.youtube.com/watch?v=TqeI2FvgEgk
Day 18: Trade Beer For Wine
If you feel the need to grab an alcoholic beverage after a long day, go for the lower calorie treat of wine versus carb-loaded beer.
Day 19: Pick An Outdoor Activity
Dig up an old pair of rollerblades or a bicycle and treat yourself to a sweat-inducing, nature ride.
Day 20: Invest In Free Weights
Again, we know you’re busy. Buy some light weights and lift them in between an activity you are doing. You will be surprised what a difference that a few reps a day can make.
Day 21: Keep Up Your Newly Formed Habits
Take your favorite tips from this 21 day plan and move forward with them! Anything can become a habit if repeated enough! Get it people!