Bikini ready

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Ask Coach Stacy: How to Squeeze Your Rear Back into that Swimsuit

Posted by Debby Ridgell on April 30, 2012
Posted in: Ask Coach Stacy, Diet & Nutrition, Physical Activity. Tagged: , , , , . 1 Comment

Q:  For our 20th anniversary, my husband surprised me with a vacation to Hawaii, which is wonderful, but the very thought of trying to fit my backside into a swimsuit that I’d look halfway decent in makes me want to cry.  The problem is that between my job and chasing after my kids, I just don’t have time to try to get in shape.  Our trip is less than a month away – HELP!  – Janice, Colorado Springs

A:  Janice, quit wasting your time with excuses and start spending it on productive exercise and a healthy food diet.  Even thirty minutes a day will set you on the right path toward a firmer, leaner physique.  Make a conscious choice to take time each and every day for exercise as well as preparing and packing low-fat, nutritious meals and snacks.  Think you can’t work out because of soccer practice or carpool?  Set your alarm 30 minutes earlier and do some lifting or cardio first thing in the morning.  Your lunches are from the office vending machine because deadlines are looming?  Take 5 minutes at night to pack and refrigerate a healthy lunch that you can eat at your desk while you work.

And don’t worry – you still have plenty of time to slim down your backside and make it “swim-suit ready.”  Try this plan of attack 5-7 days of the week for the next four weeks:

  • Start with 20 minutes of cardio – walking, running, or elliptical machine
  • Finish with 10 minutes of exercise geared specifically for firming your rear.  Try some of these moves:

Walking Lunges:  Start by standing up straight, feet shoulder width apart.  Step forward with your left leg and allow your right knee to almost touch the floor.  Now push off and bring your right leg forward to meet your left.  Repeat with right leg, traveling forward at least 30 feet.  Do 2-3 sets.

Step Ups:  Position yourself behind a platform or step, feet shoulder width apart.  Plant your right foot on the step and lift up.  Slowly step back down and repeat 15 times with right foot then switch to the left foot.  Do 2-3 sets.

Walking Kicks:  Stand up straight with arms to your sides.  With knees completely straight, kick your right leg up and touch your toes with your outstretched left arm while taking a step forward (think “goose step”).  Repeat with your left leg and right arm.

Donkey Kicks:  On an exercise mat, get down on all fours.  With your right knee bent, left your leg behind you so that the bottom of your foot is reaching toward the ceiling.  Squeeze your glute muscles while lifting your leg.  Return to the start position and repeat 20 times then switch to your left leg.  Do 2-3 sets.

Squats:  Stand up straight with feet shoulder width apart.  Slowly lower your bottom as though you’re sitting in an imaginary chair (if balance is a problem for you, you might do this exercise in front of a real chair or bench).  Try to go low enough so that your thighs are parallel to the floor.  Push through your heels to rise back up to the starting position.  Repeat 10 times; do 2-3 sets.

Coach’s Daily Dose: Your Game Plan for Becoming “Swimsuit Fit”

Posted by Coach Stacy on April 26, 2012
Posted in: Coach's Daily Dose, Diet & Nutrition, Physical Activity. Tagged: , , , . Leave a comment

I’m not sure which scares me more:  Me trying to squeeze my winter belly into my swimsuit, or me, appearing in public in that swimsuit.  Either way, this is an anxious time, indeed, as we ease out of winter hibernation, bulky sweaters and fleece and into the warm days of summer, shorts and bikinis.  Now, it’s not like I’m preparing for a cover shoot for the SI Swimsuit Edition, but I would like to be able to step out of the shower without scaring the daylights out of myself when I look in the mirror.

Truth is I gave up on bikinis years ago after giving birth to my daughter Presley.  But when I dragged my one-piece out the other day and hung it up, I’d swear the thing took one look at me and started laughing.   “Yep,” I replied, “We have a lot of work to do before we’re seen in public.”

The formula for preparing for swimsuit season is the same for losing fat:

Healthy Food Diet + Weight Training + Cardiovascular Exercise = Swimsuit Fit

Now, if you start this week, you still have plenty of time to give those extra pounds the boot.  I have designed a 5-Step Game Plan for burning off your winter calories, building muscle and losing the belly fat.  In this plan, your food diet and exercise must team up together to support one another with the right amount of fuel and exercise.  Remember that the body can only lose up to two pounds of fat per week without losing muscle along with it.  

Step 1- Establish your motivation

  • Hang your swimsuit where you can look at it everyday, expecting to wear it soon
  • Display a picture of yourself – one that reminds you of how you want to look
  •  Find a motivational quote and make it your mantra

 Step 2- Commit to a realistic plan and set your goals to make you accountable

  • Tracking in a journal everything you eat and drink, as well as your exercise will  help you lose weight twice as fast
  • Organize how you plan to achieve your swimsuit goal so you are prepared
  • Set your schedule and your attitude for exercise fun

 Step 3- Dump the junk!

  • Watch the soda, coffee, juice and sports drinks as they can be loaded with calories
  • Limit your alcohol consumption
  • Limit processed  and artificial foods and eat more natural foods like fresh fruits and veggies
  • Load your refrigerator and pantry with healthy choices readily available for that snack attack

 Step 4- Get moving and get losing

  • Unplug – Your TV, your computer, your cell phone, tablet and iPod.  Get up and get active.
  • Build up to achieving  10,000 steps or 5 miles a day in your lifestyle and activities
  •  Get outside – Try activities in the sunshine and fresh air

Step 5- Add some muscle power 2-3 days a week that includes  push (pushups, squats, lunges), pull (pull ups, sit ups) and twist moves

  • Sign up for a mini boot camp in your area
  • Circuit train using a combination of weight machines and cardio equipment
  • Add functional training exercises such as kettlebells, medicine balls, cables, Bosu and dumbbells as they mimic natural body movements

Follow these five steps and you’ll not only get a jump on swimsuit season, you’ll also be well on your way to improved overall health.  Always remember:

When you’re moving, you’re improving!