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How to Get Your Body Ready for Summer Without Extreme Dieting

Everyone wants to have that bikini body. Come on now, you know you do. But getting that bikini body only to lose it in the fall is not only depressing, but it is also bad for your health. Bring on the MyHealth1st Summer Body Challenge.

There are four pillars to the Challenge: food, exercise, sleep, and stress management. The food you eat for this challenge is designed to be something you can stick with for the rest of your life. However, food is just one piece of the puzzle. Exercise assists you in changing your body composition and prevents premature aging. Sleep is critical for hormone regulation and recovery, and stress management keeps your hormones working for you while helping you feel better.

Ready to take the challenge? Let’s dive in!

Pillar 1: Food

At our practice, we offer one-on-one coaching to develop a personalized eating plan based on your blood type, activity level, and metabolism. For those who are not part of the health coaching program, the general parameters based on blood type are as follows:

  • Type O: High protein, moderate fats, low carbs (similar to a Paleo diet)
  • Type A: High carbs, moderate protein, low fats (more of a plant-based diet)
  • Type B: Balanced intake of all macronutrients
  • Type AB: Mixed diet with a focus on seafood and dairy

When choosing foods from the macronutrient categories, remember that you cannot defy the laws of physics (you have to eat fewer calories that you need to maintain your current weight, AKA a calorie deficit). Focus on the foods that are right for your blood type and keep the tips below in mind.

CARBS 

  • Focus on fiber.
  • Eliminate processed and packaged foods
  • Eliminate all sodas and energy drinks 
  • Avoid high glycemic foods such as white rice, breads, white potatoes, pineapple, honey dew, and watermelon
  • Eat as many greens and cruciferous vegetables as you like.  They do not count as carbohydrates when calculating macros and are full of phytonutrients

FATS

  • Avoid trans fats from processed foods
  • Choose saturated fats from natural sources – avocados, nuts, seeds, wild caught seafood, olive oil, and organic meats
  • Avoid seed oils such as soy, sunflower, and safflower

 PROTEINS

  • Choose certified organic, free range, grass fed, grass-finished and wild-caught meat and seafood
  • Remember, animals fed their natural diet contain a balance of Omega 3 and 6.
    • Omega 3 fatty acids lower cortisol and promote fat loss.
    • Omega 6 fatty acids raise cortisol and promote fat gain.

Helpful Tips

  • Close the kitchen after dinner – shoot for 10-12 hours without eating.
  • Eat breakfast – it will rev up your metabolism and fuel your workout.
  • Track your macros and calories with an app such as My Fitness Pal – we offer tutorials on how to track your foods and macros to practice members and those participating in one-on-one coaching.
  • We also highly recommend BodyHealth’s Perfect Aminos. This product contains ALL the essential amino acids needed for your body to synthesize protein with zero calories. It’s a great addition to your daily weight loss routine. 

Pillar 2: Exercise

Move Your Body! 

I am all about double dipping when it comes to exercise and this one checks multiple boxes. It gets you outside, it gets you moving, and it varies the intensity of your movement. It is called Japanese Interval Walking Training (IWT) and here is how it works. 

  • Walk for 30 minutes 4 times per week but with a twist
  • Do 3 minutes of low-intensity walking at about 40% of your max heart rate (not sure what that is – just think a little faster than a stroll)
  • Follow this by 3 minutes of high-intensity walking at about 70% of your max heart rate (this is walking at a brisk pace – any faster and you might as well jog – but don’t).
  • Repeat this 5 times and you are good to go!

In addition to Japanese IWT, be sure to include strength training. A weekly mix could be as follows, but do what works best for you:

  • Monday: IWT
  • Tuesday Total Body Day 1
  • Wednesday: IWT
  • Thursday: IWT
  • Friday: Total Body Day 2
  • Saturday: IWT
  • Sunday: Rest Day – gentle stretching

Here is a basic home strength program to get you started.

 

Total Body Day 1

Push Ups

  • 3 sets at 6-8 repetitions per set
  • Start at the wall, on a counter or on your knees and work up to full push ups


Arnold Press

  • 3 sets at 6-8 repetitions per set

 

Goblet Squat – start with squatting to a chair and then progress to body weight and then to weighted

  • 3 sets at 6-8 repetitions per set 


Dumbbell Curl

  • 3 sets at 6-8 repetitions per set


Triceps Kick Backs

  • 3 sets at 6-8 repetitions per set


Total Body Day 2

Dumbbell Row Left Arm – like starting a lawn mower

  • 3 sets at 6-8 repetitions per set


Dumbbell Row Right Arm

  • 3 sets at 6-8 repetitions per set

 

Side Lateral Raise

  • 3 sets at 6-8 repetitions per set


Split Squat – start with body weight and then move to weighted. A split squat doing a squat in lunge position.

  • 3 sets at 6-8 repetitions per set

 

Alternating Dumbbell Curl

  • 3 sets at 6-8 repetitions per set


Seated Triceps Dips

  • 3 sets at 6-8 repetitions per set

Pillar 3: Sleep

Good sleep is critical for exercise recovery and weight loss. When it comes to sleep, follow these simple guidelines to make sure you maximize your Zzzzzz!

  • Maintain a consistent schedule – keep the same sleep and wake time every day including weekends. Your body loves consistency.
  • Close the kitchen after dinner. Give yourself 2-3 hours between your last meal and bedtime.
  • Keep the bedroom for sleeping – no TV, no email, and no doom scrolling.
  • Stay away from technology for an hour before bedtime to give your brain time to wind down.
  • Take a hot bath or spend a few minutes doing a progressive relaxation meditation before going to sleep.
  • Keep the room cool and dark.

Pillar 4: Stress Management

Whatever you do, be patient. If you do not get the bikini body by Memorial Day, remember that the goal is to have many more summers to show off that body so keep at it and success will be yours.

Stress can make you crave sugar, overeat, and choose foods and drinks that do not support your weight loss goals. To keep stress at bay, try these helpful hints.

  • Plan to arrive at appointments early – rushing causes unnecessary stress.
  • Create routines that include down time – a walk at lunch, a minute or two of focused breathing, or a daily 5 minute meditation can make a difference.
  • Be present – avoid multitasking and take a break from your phone; or better yet, use it as a phone instead of a constant stimulation companion.
  • Develop a mindfulness practice – it can be eating slowly, walking in nature, playing with a pet or doing a simple Heart Coherence practice. Mix and match until you find the ones that work for you.

And remember…

We're here to help!

Check out our website to learn more about one-on-one health coaching services or join our weight loss program. We provide dietary analysis, recommendations for nutrition and exercise, and routine follow up visits to support you on your journey. 

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Jane Bowser, Ed.D

Dr. Jane Bowser is a certified health coach, nutritionist, and personal trainer, blending academic expertise with a passion for holistic wellness.

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