Out of hibernation & into the gym

7 day plan to detox and tone

I was inspired by the “One Perfect Week” plan tagged by Kayla Itsiness’ BBG group to create this personalized and realistic plan to quickly get into gear for a last minute swimsuit ready body.  Focusing on exercise and nutrition, this plan outline is intended to give you the boost you need as swimsuit season hits you like a ton of bricks.

  • Cardio – 1 hour cardio alternating daily between Low Intensity Steady State (LISS) and High Intensity Interval Training (HIIT)
  • Strength training – daily, following Kayla Itsiness free 7-day trial routines with personalized modifications
  • Yoga – short daily restorative yoga flows and calm stretching
  • Breakfast
    • probiotic yogurt with granola & blueberries
    • cereal with low-fat milk
  • Lunch
    • Salad with spinach (high in iron and fiber), tomato, cucumber, egg, chick peas, and light dressing
  • Dinner
    • Chicken, brown rice, and steamed broccoli
  • Snacks & drinks
    • fruit, primarily strawberries (aid in managing binge eating), banana (high source of potassium), and pineapple
    • hummus with cucumber and tomatoes (antioxidant and contains vitamin C)
    • carrots with low-fat ranch dressing
    • pecans (contain B vitamins) and almonds
    • popcorn with no added butter or salt
    • lemon water (warm for metabolic benefits and cool for summer hydration and refreshment, also purifies blood and is a dietary source of potassium)
    • chamomile tea (antioxidant, fight anxiety/depression, relieve PMS, and aid in digestion)
    • orange tea (antioxidant, weight loss, and cardiovascular protection)
  • Just a few simple substitutions I made
    • soda – flavored sparkling water
    • ice cream – frozen yogurt
    • coffee – green tea
  • Additional bits for added benefits
    • all natural local honey (aids in building a tolerance to summer allergies)
    • probiotics (aid in optimal digestion and gut health)

The point of this post is not to provide a step-by-step instruction sheet on how to magically get hot overnight but rather to provide some guidance to create your own, personalized plan to implement and reap the benefits of.

Note: This is the outline I arranged and is solely a reflection on my 
knowledge and opinion.

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