#1: BIKINI TWIST
*wrist issues? perform this move on your knuckles, or lay back onto your elbows
2.) Keeping your knees locked, walk your feet in towards your hands as far as you can until your hips end up in a high “pike” position. Slowly inch back out, reversing the way you walked in, until you return to the start. That’s one rep. Perform 10 reps.
#4: SIGNATURE BIKINI BODY MOMMY “CRUNCH”
1.) Begin in a full plank position, with your palms under your shoulders, feet together.
2.) Bend your left knee under you and across towards the inside of your right elbow (your hips should turn to the right and you’ll pivot slightly on the ball of your right foot). Slide your left leg back to the start position and then repeat to the right. That’s one rep. Perform 20 reps.
*wrist issues? perform this move on your elbows
#5: “TUMMY TUCK” HIP-LIFT
1.) Lie face-up with your knees bent at a 90 degree angle, feet off of the floor, with your knees pressed together. Place your hands underneath your hips, palms facing down.
2.) Inhale, straighten your legs (toes pointing to the ceiling), and lift your hips up off the ground. Exhale and return your hips back down to the start. That’s one rep. Perform 30 reps.
#1: Take a Multivitamin & Liquid Fish Oil supplement
DOSE: Multivitamin – 1 daily like One-A-Day Women’s Multi , Fish oil supplement *LIQUID FORM* like Nordic Naturalsor Carlson Labs VERY FINEST Fish Oil – 1 gram per 1% body fat, but NO more than 30grams.
REASON #1: The multivitamin is an insurance policy against nutrient deficiencies — Most clients come to me deficient in a bunch of vitamins, minerals, and omega 3’s… and if we fix that right out of the gate, we can really hit the ground running!
**To make things extra easy and save you the headache of trying to find them… here are links to buy the exact same brand of Multi-Vitamin and Fish Oil Supplement I used this past year to lose 100 POUNDS:
MULTI-VITAMIN: Genuine Health (multi+) http://amzn.to/VS8xkQ
FISH OIL: Carlson Labs VERY FINEST FISH OIL http://amzn.to/104i8LS
Why start here? It’s EASY — we can build up a positive momentum! And If we can actually make an impact the motivation centers in your brain to increase your motivation, in addition to fixing your nutrient deficiencies, increase your fat loss, and help you to be less sore from your new BIKINI BODY MOMMY CHALLENGE workout regime … you are going to have a better chance of success!
#2 Eat Breakfast within 20 minutes of waking up
(This means– BEFORE YOUR COFFEE!) Turn your metabolism into a fired up fat-burning furnace FIRST THING! Keep it small and protein rich.
#3 Consume Protein-rich foods with EVERY MEAL
Get at least 20 grams in per meal! Great sources include: eggs, greek yogurt, chicken, fish, bison, quinoa, black beans, lentils, and chickpeas.
#4 BEWARE of WHITE
This includes rice, pastas, potatoes, cereal, bread, fried food with breading, and milk.
#5 Drink COPIOUS AMOUNTS of H2O
AMOUNT: Consume at least half your body weight in ounces, upwards of 1 gallon every day — NO EXCEPTIONS!
1/2 your Body weight Example: 150lb woman would drink 75 ounces DAILY — a little over 6 traditional 12oz water bottles.
1 Gallon Example: 10 traditional 12oz water bottles DAILY.