Bikini boot camp -- Week 1

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by Tiffani Bachus, RD / Special to azfamily.com

GMAZ interviews by Kaley O'Kelley

Posted on April 30, 2013 at 12:24 PM

Updated Wednesday, Oct 30 at 10:12 AM

PHOENIX -- So you want that perfect bikini body. Who doesn’t? Lounging by the pool this summer is about more than how your bikini body looks from the outside; it’s about how you comfortable you feel in your own skin.

Bikini season is about stretching out on the chaise lounge, doing cannon balls off the diving board with your kids and serving strawberry smoothies—with confidence and without your coverup. Don’t dread swimsuit season, embrace it. Tiffani Bachus is here to show you how. 

To help build confidence, and a healthier, well-sculpted body, I've built a manageable, four-week program to assist you in achieving your optimal swimsuit-ready body. It feels great, and it’s easier than you think. Before you know, it’ll be time to throw off that cover up and hit the water! 

Here are four moves to tone and sculpt the body.  This workout can be done two2 times a week. 

Bench Squats – double and single leg squats. (A chair or ottoman can be used in place of a bench)
1.     Place both feet firmly on the ground about hip distance apart.  Squat down until your buttocks touch the bench.  Slowly raise your body back up by pushing through your heels.  Try not to rest down on the bench or lock the knees out when you stand up.
 

2.     Balance on your left leg, lifting your right leg out in front of you.  Preform a single leg squat until your buttocks touch down on the bench. Slowly raise your body back up by pushing through your left heel when standing up. Switch legs and balance on your right leg, lifting your left leg out in front of you. Once again preform a single leg squat.  That completes one repetition.  Aim for 8 reps total.
 
Exercise Tips: When squatting or lunging, you should not feel pain in you knees or lower back.  
 

1.     Keep your back straight, chest up, hips low, weight in your heels and knees tracking with toes.  Avoid looking down and letting your knees pass your toes when squatting. Never push from the ball of your feet.  Focus on driving up to a standing position with the weight in your heels.

Single Reverse Lunge – with single arm overhead press (with one dumbbell)
1.     With feet together, step back with your right foot approximately 2-3 feet back and lunge. 
2.     As you come down in your lunge, raise your right arm overhead to an overhead shoulder press.
3.     Step your right foot back to meet the left while slowly lowering the right arm.
4.     Switch sides and preform the reverse lunge with your left foot back and left arm up. 
5.     Alternate sides.  8 reps on each side.
 
Shoulder Lateral Raise – with twist (use light pair of weighted dumbbells)
1.     Balance on left leg.  Bend arms to approximately 90 degrees.  Raise elbows and arms to shoulder level.  While pressing your shoulders down, focusing on lifting your arms.
2.     Hold arms in line with your shoulders while twisting just your torso to the right, then left.
3.     Lower arms down.
4.     Repeat 8 reps on each leg.
 
Perform 1-2 minutes of High Intensity Training
1.     Jump rope
2.     Squat jumps
3.     Tuck jumps
4.     Jumping jacks
5.     Sprints
6.     Box jumps
 
Rest for 1-2 minutes
 
Repeat the entire Bikini Body Circuit 4-5 times through.

Bikini body meal plan

A healthy, well-toned bikini body is all about a winning combination of diet and exercise. Support your Bikini Boot Camp workout with great diet choices and you’ll get on track and stay on track. Tiffani Bachus, a Registered Dietitian, is sharing some super ideas for keeping your Bikini Body Meal Plan in check.

You’ve heard it before: Breakfast is the most important meal of the day. And studies have shown that when you include at least 20-30 grams of protein at your morning meal, and pair it with high fiber content, you will stabilize your blood sugar, satiate your hunger, and cut down on unhealthy cravings. Tiffani’s Green Goddess Smoothie gets you the protein you need, with the fresh and fruity breakfast flavor you crave (Even if it is green!).

Green Goddess Smoothie
8 oz. unsweetened almond milk or rice milk
1/3 c kale
1/3 c spinach
1/2 c pineapple (fresh or frozen)
1/2 apple
1/2 c frozen mango
½ lime juice
1 scoop vanilla whey or plant protein powder

1. Blend all the ingredients together until smooth and pureed. 

A Vitamix blender is recommended.

Sample Lunch or Dinner Meal
Kale Edamame Salad
¾ c cooked edamame beans
¾ c cooked brown rice, cooled
2 c finely chopped kale, stems removes
½ c grape tomatoes cut in half
¼ c red onion, diced
¼ c pomegranate seeds
For Lemon Vinaigrette
1 Tbsp extra virgin olive oil (EVOO)
2 T freshly squeezed lemon juice
1 garlic clove, minced
½ T basil leaf, chopped
½ tsp. raw honey
pinch sea salt
freshly ground pepper, to taste
 
Instructions
1.     To make dressing; place EVOO, lemon juice, garlic, honey, and salt in blender for 15 seconds; set aside.
2.     In medium bowl toss edamame, rice, and kale together; add lemon vinegrette and toss so that the salad is fully coated.  Place in refrigerator for 20-30 minutes to let flavor soak in.
3.     Before serving, toss salad again and add tomatoes, onion and pomegranate seeds.
* If time permits, let salad sit over night to enhance flavor.

Spring has sprung
Yes, spring has arrived in the desert. And lucky for us spring provides a variety of life-giving foods that make meal planning so much simpler when it comes to cutting calories. Local farms, farmer’s markets and grocery stores are offering an abundance of fruits and vegetables to serve as starting points for your menu planning. Below you’ll find a Bikini Body “Go For It” food list. So, go for it!

  • Vegetables (asparagus, broccoli, cauliflower, celery, cucumbers, carrots, kale, lettuce, spinach, sweet potato, squash, tomatoes, zucchini)
  • Fruit (apples, berries, mangos, pomegranates, plums)
  • Lean Meat & Fish (chicken, eggs, freshwater fish, turkey, shrimp)
  • Legumes (black, garbanzo, lentils, lima, mung, tofu)
  • Dairy in moderation (cottage cheese, Greek yogurt)
  • Oils and Fats (avocado, coconut, extra virgin olive, flax)
  • Nuts and Seeds (almonds, flax, pumpkin, sunflower, chia, hemp)
  • Grains (amaranth, buckwheat, corn, millet, oats, quinoa, rice)
  • Sweeteners in moderation (100% maple syrup, raw sugar, raw honey)


More bikini body meal tips
Eat something every 2-4 hours, before you get “the starves,” but don't graze every hour.  Aim to eat a well-balanced snack or meal and wait closer to 3-4 hours before next meal/snack.

Consume your last meal 3 hours before bed and eat fewer calories later in the evening, finishing off your last meal 2-3 hours before bed.  This allows your body to digest the last meal before you hit the sack.

Twelve-hour fasting, or intermittent fasting is all the rage now. Studies suggest that fasting diets may help those with cardiovascular disease, diabetes, and help with weight loss. On this plan eat your last meal in the evening and wait 12 hours until your next meal for breakfast (i.e. 7 p.m. dinner, 7 a.m. breakfast).

Drink half your body weight daily in ounces (i.e. 150 pounds, consume at least 75 oz., around 10 cups of water).

Limit gluten, dairy, caffeine, and fat.

Avoid alcohol, caloric beverages, greasy and fried foods, and processed items.

And most of all, enjoy! These foods will not only keep you on the way to your Bikini Body, they’re the earth’s bounty—delicious! They’re what we are meant to eat. Bon appetit!


For more information about Tiffani Bachus, check out TotalBalanced Body.com or her Facebook page, Facebook.com/Tiffani.BachusRD

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