Summer is here and you know what that means…beach time, pool time and of course bikini time! If you are consistently working your core and eating clean, but still struggling to get a tight, toned stomach and feel fit and confident in your bikini. No worries babes…we gotcha! Here’s your guide on how to build beautiful bikini abs the BbE way!
At the core of BbE is the concept of living fit! Training your abs starts there! In order to see and feel your abs, you are going to have to work them. Here are the 3 types of workouts essential to building beautiful bikini abs…
1. Burn fat and condition your body with HIIT training.
In order to see definition in your abs, you are going to have to work to decrease your body fat. HIIT training is an ideal fat burning workout. At BbE we love all types of HIIT training…tabata intervals, sprints, turbulence training and power intervals. If you are new to the idea of HIIT training, the workouts consist of short, intense bursts of exercise with either active recovery (less intense exercise) or complete rest in between intervals. You can work through either cardio or strength focused routines as both will get your heart rate up and burn fat.
2. Increase lean muscle mass with multi-joint strength training
Multi-joint exercises like squats with bicep curls, side lunges with upright rows and step ups with shoulder presses are definitely going to help you build the abs of your dreams! Working out this way, engages multiple muscles with each move…your body is working harder and burning more calories. Performing multi-joint exercises also requires you to use your core muscles during the entire movement, which means you’re sculpting your abs the whole time. Be sure and still include ab focused strength training moves such as plank, torso twist and crunches to specifically tone and tighten your abdominal muscles.
3. Ab Focused Cardio Workouts
Getting your heart rate up and working on your endurance is part of living fit, and when it comes to building beautiful bikini abs there are definitely certain cardio workouts designed to specifically work your core and tighten your abs. Cardio circuits are going to burn more calories than steady-state cardio will and incorporating some core focused moves into your cardio routine will really tone and tighten your abs! Combine some of our favorites into your regular cardio routine…burpees, jumping rope, mountain climbers, high knees and mummy kicks will burn calories and get those sexy stomach muscles working!
Next comes eating healthy! What you eat is one of the most important things to focus on when you are working on losing body fat and sculpting your dream body. A nutrition plan consisting of lean protein, vegetables, fruit and healthy fats, is absolutely essential. Follow the BbE recommendations below to make your beautiful bikini abs happen!
Not only does protein help build muscle, it also keeps your metabolism high, reduces your hunger, keeps you satisfied longer and reduces belly fat. Be sure and include protein in each of your 3 main meals, post workout recovery and afternoon snack. Aim for 30-40% of your daily caloric intake to come from protein and you are off to a fabulous start!
2. Stick with unprocessed carbs.
Unprocessed, high-fiber carbs (quinoa, oats, vegetables, fruit and legumes), keep your blood sugar balanced and your body in fat-burning mode. High-glycemic processed carbs (bread, pasta, crackers, chips and baked goods) contribute to fat storage in the midsection, sluggish energy and overeating. Eat only the unprocessed stuff and watch what a difference it makes!
3. Kiss sugar goodbye!
Sugar is the absolute enemy of your bikini abs. What else can we say? It is unhealthy, addictive, mostly found in high calorie, nutrient poor foods. Done. Taking a break from sugar is one of the most beneficial things you can do for your nutrition, health and fitness! Kiss it goodbye babes! Your body will love you for it and you will love your abs!
4. Healthy fats…eat some to lose some!
Including healthy fats into your daily nutrition will help reduce inflammation, maintain your blood sugar and promote fat loss. Eating avocado, nuts, nut butter, olive oil, coconut oil, avocado and flax seeds actually enhance your metabolism and satiety…keeping you full longer. Studies have also shown healthy fats help curb cravings as well as support hormone balance and recovery after intense exercise. If you want a leaner, sexier core…don’t cut out the healthy fats!
5. Go green!
Eating lots of vegetables is absolutely key to building beautiful bikini abs the BbE way! Their high-fiber content fills you up, so you eat less calorie-dense foods, they support healthy digestion, they are rich in nutrients, low in calories, delicious and so important when it come to getting toned abs. At BbE Some of our favorites are spinach, kale, asparagus, red peppers and beets. Try to get as many vegetables into your meals as possible…at least 3-4 servings every single day!
6. Establish a kitchen “last call”!
Late night snacking is a hard habit to break, but it is such a healthy nutrition sabotage. The calories from those late night snacks add up quickly! If you want lean, bikini ready abs, it is habit you are going to have to break. Establish an eating cut off time and “close” the kitchen for the night. If a craving hits, make some tea with coconut almond milk or just head to bed early! Reading a book or getting a little extra sleep is so much better for you than empty calories from late night snacks.
7. Drink up!
We can’t emphasize it enough! DRINK UP! Aim for 64 – 96 ounces of water everyday! It keeps your body functioning optimally, reduces bloating and water retention and keeps your hunger levels in check (you often mistake thirst for hunger). One of the easiest things you can do to keep your nutrition on track and make those beautiful bikini abs happen. Be sure and carry a water bottle with you all day, every day to keep your beautiful body hydrated and healthy!
Alright babes! We hope our tips and suggestions help inspire and motivate you to make some healthy changes and work on building your beautiful bikini abs the BbE way! Healthy, fit and positive is what is takes to MAKE IT HAPPEN! We know you are going to look amazing this summer! Love your body! Love your life! xo
Tis the season! The season for parties, shopping, decorating, celebrating, cocktails, cookies, gift giving, traveling as well as trying to balance everything else in your life…work, family, friends and oh yeah…health and fitness. I have definitely sensed the stress and pressure of the holiday season with my clients, friends and even with myself. The demand on our time, the disappointment of things not living up to our expectations, comparing ourselves on social media, missing workouts, indulging in too many treats, drinking too much, staying up late and not practicing good self care can lead to feelings of loneliness, depression, stress, lethargy and weight gain.
Thanksgiving weekend, I decided to make a list of all the things I could do to feel more balanced, energized and focused through the holidays. I wanted to be able to truly embrace and enjoy all the wonderful things about this time of year and not let myself get overwhelmed and feel stressed or sad. I wanted to keep a positive perspective and attitude and practice self care and love during this crazy busy time. I wanted to truly embody all BbE is about…living fit, eating healthy and being inspired!
Here is what I came up with…xo
6 WAYS TO FEEL MORE BALANCED, ENERGIZED & FOCUSED THIS HOLIDAY SEASON
1. Begin with a grateful heart…
Shift the focus away from what is missing in your life or the struggles you are having and instead appreciate everything wonderful, beautiful and amazing in your world. Take time everyday to be grateful for everything positive about your life. It truly makes a difference in your mood, your energy and the way you interact with those around you. We all have struggles, issues and areas in our life where we feel unfulfilled, dissatisfied and disappointed. Rather than letting your mind dwell on the negative, focus on all you have to be grateful for. Make a daily list of 5 things you appreciate, send someone a text and tell them how grateful you are for them or my favorite…find 10 minutes, a quiet space, breathe and meditate on all the things in your life that fill your heart with joy, peace and love.
2. Be in the moment…
We are living in a time of true distraction. Filling our days with multi-tasking, constant reminders, beeps and notifications from our cell phones, being over-scheduled and trying to squeeze more in than is humanly possible has left us depleted, distracted and overwhelmed. How do we get a handle on it, reconnect and live in the moment? Limiting social media to only a few times a week or only during certain times of the day can make a big difference. I have started putting my phone on airplane mode when I want to focus on work or whatever I am doing. Losing those technology distractions does make a difference. Truly, truly, unplug, focus and dial in to what is going on around you. Be mindful and aware. Listen, speak, eat, workout, work and live in the moment. You really will get more accomplished, feel more connected, organized and focused.
3. Stay fit…
You knew this was coming! But, honestly…nothing compares to working out when it comes to relieving stress and boosting energy. Get in as much of the sweaty, heart pumping, endorphin releasing, muscle working good stuff as you can! Schedule your workouts in your calendar and make them happen! Do whatever you can to stay active and fit. If you normally do an hour of cardio, but can only squeeze 30 minutes in; get those 30 minutes in and make them amazing! Take advantage of any free time you have and do a little extra to make up for workouts you might possibly miss. Sign up for some group fitness classes or get scheduled with a trainer. Having an appointment and walking into a session or class knowing someone else is going to make sure you get a challenging workout, definitely keeps you accountable and pushes your fitness!
4. Sleep it off…
Being physically tired and not getting enough sleep is one of the worst things you can do for you body, mind and spirit. Your body needs sleep to repair, regenerate and be ready to take on the next day. Lack of sleep not only makes you cranky, groggy and irritable, it can also increase your appetite and decrease your metabolism. Be sure you are getting at least 7-8 hours of sleep a night and taking care of that beautiful body. Your mind also needs a chance to shut down, recharge and relax. Getting enough sleep allows you to wake up refreshed, with a clear mind, energized and feeling positive! Shut down work, picking up the house and surfing social media early enough so you can unwind and take good care of yourself with plenty of sleep and downtime.
5. Feed your body…
The food and nutrients you put in your body can have a huge impact on your energy and mood. Be conscious of what you are indulging in and how it makes you feel. Having too many cocktails will not only wreak havoc with a hangover, it also disrupts your sleep, zaps your energy, depresses your mood and depletes your body of vitamins and minerals. Drinking more water and less alcohol will definitely keep you and the season merry and bright! Too much sugar can leave you feeling fatigued and nauseous. Filling your plate with rich, fatty foods can upset your stomach, increase your weight and decrease the efficiency of your muscles. You can enjoy the holidays and have fun at all of your events and celebrations and still feed your body healthy, nutrient rich foods. Find the veggies, lean protein and delicious foods that leave you feeling satisfied and energized versus tired and heavy. Only the best stuff for your beautiful body!
6. Nourish your soul…
Finally…practice amazing self care and love and indulge in the things that nourish your soul. Surround yourself with positive, encouraging, motivating people. Spend your time and energy doing what makes you feel inspired, happy and alive. When you are around your favorite people and doing what nourishes your soul, you can’t help but smile, laugh and glow! Find the things that speak to you, soothe your mind and feel authentic. It can be anything…reading a book, meeting a friend for coffee, taking a bath, getting a massage, going to yoga, listening to music, looking at art or cooking a fabulous, healthy meal. You can even take it a step further and share your strengths. Be generous and share your time and energy with those around you. Volunteer for a cause that touches your heart, take time to listen to a friend, do something helpful or positive for someone else or just be there for someone who needs you. Sharing your amazing-ness will feed your soul with even more positive energy. Pamper yourself, indulge in what you love and take time to be around those who build you up and make you feel lively, blessed and blissful!