Most everyone wants that sleek, toned look at the beach.

To look good, according to most, you must be fit, toned, and tanned.

Beach body goals

RELATED: RECOMMENDED PLANS FOR YOU
I have put together a list of what is important and how to stay focused while reaching your beach body goal.

1. Soul food! Do you really want it, and why?

2. What’s your plan?

3. Stress and Science

4. Food

5. Exercise

6. Sleep

7. Relaxation

8. Take Action

You will find the first two points in this article, another article will be entirely dedicated to the section food and the last four points will be gathered in a third article. Follow through the articles to achieve a bikini body in 12 weeks.

Soul Food! Do you really want it, and why?

I would suggest you take a moment to think about why you want to get in shape. Is it for you? Is it a goal for a lifetime? Is it for someone else? Is it for your health or self-esteem?

Whatever, the goal, you must first have the desire to do whatever it takes to achieve it. I would suggest making a daily goal sheet to keep you accountable. I would also suggest you get someone else that you trust, to keep you accountable.

Getting in shape for the beach begins with your “thoughts”. As with any goal, you must plan, goal set, stay focused, and make it a priority. If you want it badly enough, you will do whatever it takes to make it happen. So, how badly do you want it?

Let’s get started with the plan!

12 weeks to a bikini body_2What’s your plan?

Plan your food for the week. Get a notebook or calendar, and begin by planning out the first week

Take at least 45 minutes for each meal. Plan the food, day, and time for each meal. It is best to prep for meals the night before. This includes chopping, soaking seeds, sautéing, etc.

Plan your shopping list. Make a list of the whole foods that you like. Whole foods are the rule for this 12 week plan.

Example list:

1. Grass fed beef, Free range chicken, Wild caught fish (no tilapia), Free range eggs.

2. Vegetables of choice (no corn)

3. Raw walnuts, cashews, pecans, raw nut butters.

4. Coconut oil, olive oil, avocado oil, hemp oil.

5. Onions, garlic, avocado, olives, sea salt, white pepper.

6. Sweet potatoes, quinoa, brown rice, brown rice pasta.

7. Spring water, coconut milk, coconut water, hemp milk. (avoid milk , soda, & diet soda)

8. Spices of choice.

Exercise plan

Plan your time for exercise. I suggest exercising in the morning.

When you exercise first thing in the morning, your metabolism is revved up and you are more likely to engage in exercise when you are more alert, vs. in the evening when you just want to relax after a hard day’s work.

Relaxation plan

Plan your time for relaxation. I suggest morning hours before the kids are up or anyone else is up.

Relaxation is a time for you; a time for you to reflect and plan your day. However, 15-30 minutes before bed works just as well.

Think healthy

Many people want to lose weight to get healthy, but I suggest that a person get healthy to lose weight. A healthy body makes it much easier to lose weight.

Healthy is a broad term, so I will explain further. The body is designed to maintain homeostasis. Therefore, if the body is struggling with blood pressure issues, blood sugar issues, inflammation, high stress, etc. the body’s predominating goal is to use energy to keep you alive, not to get rid of fat.

Body stress

If you are carrying extra weight, your body is already under stress, which is automatically going to produce cortisol.

Cortisol is produced during any stressful situation, and the body detects excess fat as a stressor.

Look out for Part 2 of this article where I’ll talk you through the rest of the list to reach your beach body goals!

Connect with Expert Esther Harrier

WatchFit Experts change lives!

And they can do the same for you.

Expert:

Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!

Expert:

Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans