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I live by the beach by choice. I love the ocean, the fresh sea breeze, the warm sand in-between my toes, and also enjoy the detoxifying effects of the warm salty ocean water. But this also means that I live in a full year-round bikini season. In Miami, there is no off-season. You must be ready to bare it all, as even many go topless here. What does all of this mean? Since I officially live in the warmest part of the United States and we have swimsuit season year round, I have somewhat become the unofficial bikini guru, of how to workout smarter, not harder to get max bikini-ready results in minimum time.
In my "JNL Bikini Boot Camp Workout" you will be working out less and getting more out of it, and be able to also wear less with a confidence that the entire beach will see. And with summer just around the corner, many of you know that it's synonymous with relaxation and fun, for most people, it's another source of stress! Short shorts, arm-baring tops, and the dreaded beachwear come to mind for most. And if you've still got a few - or many - pounds to lose you're probably not as excited for the season. But I'm again here to help with my 3-day workout, allowing you to spend more time at the beach or pool and less time in the gym! Cheers to us all because the fun in the sun season is here!
  Click Image To Enlarge.The Fun In The Sun Season Is Here! And for those of you who have more than 10 pounds to lose, don't worry, be happy! There is still plenty of time to shed a few more pounds before you go shopping for your bathing suit. If you've read my www.getfitwithjnl.com program, you are probably ready (and determined) to drop the extra pounds and have fun doing it. But, by combining my Bikini Ready Food Plan with a new exercise program that will rev your metabolism and keep your energy high, you'll see even better results and those at the beach will be thanking you! Metabolism Articles: Changing up your workout routine regularly (usually every 4-6 weeks) is the best way to prevent a weight loss plateau from ever occurring in the first place. So if you've been doing the same old fitness program for a while now, my Bikini Workout is a great way to change up your stagnant routine. Always remember warm up and cool down properly each time you work out.
If you don't see me jumping rope in the gym, you know something is wrong! I highly recommend you to jump rope in between your sets for 30 to 60 seconds. If you have not mastered the skill of jumping rope, run up and down the stairs in your gym, or do standing jumping jacks to keep your heart rate up.
 Click Image To Enlarge.Don't Be Intimidated By Jumping Rope.
 View Jump Ropes Sorted By Top Seller Here.
Strength training is essential for losing weight and staying fit. It helps you build lean muscle, which promotes a healthy metabolism, plus it tones up those problem areas. For each muscle group listed below, select one exercise for a total of 10 exercises. Do 3 sets, with enough reps to make you feel exhausted at the end of each set (usually 10-15 depending on the resistance you use). Repeat this workout 3 times each week (be sure to rest 1 day in between). For extra calorie burn, work in a "circuit," moving quickly from one exercise to the next in order to keep your heart rate elevated. Change up the individual exercises daily or weekly for best results.
I suggest a Monday/Wednesday/Friday Split and taking off Saturday and Sunday to give you more time to enjoy by the pool hot spot or the playa, as we call it here in Miami! As you can see, I have outlined Beginner, Intermediate, and Advanced workout. You know your body better than I do, therefore work to your own fitness level, gradually taking it up to the next level when you are mentally, physically ready to do so.
Remember, fitness is not a competition or contest. It's also not a one-time event that you do only once and your fit forever! Rather it's a journey to be enjoyed, growing stronger and better each and every day!
 Click Image To Enlarge.Fitness Is A Journey To Be Enjoyed. As the saying goes "Rome wasn't built in a day!" Remember this when you are working out, and you will not suffer from what I call "Get-there-now-itis" which is an actual term that I use. "Get-there-now-it is" is a mental state where you want your dream body now, and you burn out fast. Take it one day at a time. You reaching your fitness goals won't happen overnight, but it will happen!
When it comes to weight loss, increasing the duration of your workouts can help you see results faster. The good thing is that all of that cardio doesn't have to happen in one long session. Adding up several shorter segments throughout the day results in the same benefits, so find time wherever you can - during your lunch break, after dinner, or while watching TV. I like the notion of breaking up a 40 minute cardio session into two 20 minute workouts, one in the morning and then one in the night, to rev up my metabolism twice. This way you are burning more fat and your body is breaking through plateaus. Plateau Busting Articles: Try to accumulate 45 minutes a day, 3-4 days a week (or more if you're an exercise veteran). Select from any of the workout options below, and try to do something different each day.
 Click Image To Enlarge.Try To Do Something Different Each Day.
 Click Image To Enlarge.You'll Be Able To Show Off All Your Hard Work In The Gym.
Have you ever seen a fitness model, athlete, or even a competitor have no waist line? You sometimes could draw a straight line from their knees all the way up to their arm pits and it could be straight as an arrow. This is where sexy symmetry comes into play. I never work my obloquies and urge all of my clients never to. It actually builds out the waist line, making the lines run straight from the arm pit area directly down to the hip area. What makes a bikini body sexy is the hour glass figure. And there is nothing sexier than maxing out the dimensions of your body, making them almost "Barbie" like, with a full strong shoulder frame, sexy V-Tape, tiny little waste, big bodacious back side, sweeping glutes, and nice calves.
 Click Image To Enlarge.What Makes A Bikini Body Sexy Is The Hour Glass Figure. When I train, and also coach my clients, I redirect their focus to "animating", or cartooning out their physique. I like to think of the female body as something that should have plenty of curves, lines, shapes and not too angular, linear or too sharp. One of my clients told me that she loved how I trained her, because I helped her to "pimp out her bod." Many tell her now that she had a body like "Jessica Rabbit" but with a little more feminine muscle mass. Now that's a bikini ready body that will not only turn heads, but break necks!
I again urge you not to do obliques, as you want to build an hour glass symmetry composition to your bikini body. Your body should have a gorgeous "mushroom cap" to the shoulders, a nice V-Taper, tiny waist line, nice glutes, and banging backside.
Don't swing with momentum, but rather put your "mind into the muscle" focusing on tightening the obliques in and down, rather than building them up and out. Twist with a concentrated focus as long as you can. Then repeat 2 more times until exhaustion. Sounds easy, but its not! This is an old school movement many boxers and mixed martial artists do to keep their conditioning up and their abs locked in!
 Click Image To Enlarge.You'll Want To Build An Hour Glass Symmetry.
Your body needs fuel to run efficiently and effectively. Don't think that by skipping a meal or even forgoing breakfast will help you achieve your bikini body goals. Think of my 2 powerful metaphors of why you need to eat, and eat often!
And no wonder we look like pigs! Farmers do this "fattening method" for 2 main reasons. Starving the pig all day long slows down the pigs metabolism. Therefore, when they are allowed to eat as much as they want, they hoard and hold onto the calories, and gain tons of weight in no time fast. Don't do this to yourself! Remind yourself to eat every 3 hours, even if you are not hungry!
Again, does this sound somewhat similar to some of your days? Don't bloat out to be the size of a sumo wrestler! Eat to lose weight! Aim to eat every 2-3 hours!
 Click Image To Enlarge.Your Body Needs Fuel To Run Efficiently & Effectively.
My Super Food Meal Formula is just that! Super foods combined to create a complete meal. Its actually a lot less complicated than it sounds. The JNL Super Meal Formula is the following: Lean source of Protein + Complex Carb + Fibrous Carb
Complex Carbs
Fibrous Carbs
My typical day of meals looks like this:
Mid Morning Meal:
Lunch:
Late Afternoon Meal:
Dinner:
If you are still hungry after dinner, you can have another protein shake. Now you have all the tools, directions, workouts, and a basic food plan to get your bikini body ready for summer! Thank you to all of my fans and fitness friends around the world! We are one in fitness, health, wellness and one in hope for a better mind, body and spirit today and tomorrow! One love!
 Click Image To Enlarge.Now You Are Ready To Get Your Bikini Ready Body For Summer. I urge all of you to email me with any of your questions and comments to jnl@jennifernicolelee.com.
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