Ladies, it’s not too late to get in shape for the summer. We’re right on the cusp but if you start now, you’ll be make others jealous with your toned and fit body.

With bikini season right around the corner, most women begin stressing out about what exercises to do and what foods to eat. I’m here to simplify the process a bit.

Here are some tips to aid you in your quest for a great body this summer.



Focus On Nutrition – Cut Out The Bad Stuff


Don’t even bother considering hard exercises if your diet is not under control. It’s by far the most important variable in your goal. You are what you eat.

Don’t forget to write everything down in your food journal.

Start by cutting out the following:

  1. Sugar
  2. Alcohol
  3. Bad carbohydrates


Consume  Probiotics


If you’re ready to take control of your diet, probiotics are a great way to aid you in this goal.

The strongest clinical studies have suggested some probiotics may be beneficial for certain gastrointestinal problems, allergies and vaginal infections.

The body contains trillions of bacteria, both good and bad. Most live in the gut but they also colonize other areas. Good bacteria help digest food, produce vitamins and protect from infections, among other things.

A probiotic, which adds good bacteria only for the time it is being taken, seems to influence other bacteria already present.

For example, it might stimulate other bacteria to turn on or off certain genes. These genes, in turn, might be involved in various functions, such as immune regulation or nutrient metabolism.


Consume More Essential Fatty Acids


Eating foods, especially from the fish group will make you feel and look better.

Foods such as Salmon & Tilapia are full of omega-3 fats which will make your skin radiate as well as increase elasticity and texture, help reduce cellulite, strengthen nails and hair and improve your cardiovascular health.

Omega-3 fats are healthy fats that help lower your risk of heart disease. Some studies have suggested that they improve brain, nerve and eye development in infants and young children.

3 Types of Omega 3 Fats:

  • ALA (alpha-linolenic acid)
  • EPA (eicosapentaenoic acid)
  • DHA (docosahexaenoic acid)


Top 5 Foods for Omega 3 content:

  1. Mackerel
  2. Salmon
  3. Caviar
  4. Sardines
  5. Whitefish

Always Drink Water


The human body is comprised of 70% water and almost every bodily function down to a cellular level requires it. Your lungs expel between two and four cups of water each day through normal breathing.

Research has shown that water speeds up your metabolism, cleans the body of toxins and keeps the immunological system in top shape.

You may need to modify total fluid intake from these recommended amounts depending on several factors, including how active you are, the climate, your health status, and if you’re pregnant or breast-feeding.

Scientists from the University of Maastricht in the Netherlands found that patients who suffered from severe headaches and migraines enjoyed an improved quality of life by drinking about seven glasses of water a day.

Toned Women


Focus on Resistance Training More Than Cardio


Women have a huge tendency to avoid resistance training out of fear that they’ll become bigger. What they don’t realize is, they’ll become smaller, stronger and fitter. The complete opposite of what they think.

If you want to build muscle and firm up areas such as the butt, hips and thighs focus on this intense circuit.

Perform each exercise for 20 reps and try to hold the plank for 1 min. Repeat 4 times and you are done.



Pushups Push Ups

Wide Stance Squat 

Wide Stance Squat

Mountain Climbers Mountain Climbers

Dumbbell Swings Dumbbell Swing

Front Plank Plank

Lunges Lunge

Woodchopper Woodchopper


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