The quest for a perfect bikini zone is for many women, an epic process of trial and error. The goal of course is to achieve a perfect, bump-free, baby-smooth bikini area. With so many hair removal options available it can take forever to find a routine that works. For many women laser hair removal has become the be all end all option to permanently remove unwanted bikini area hair, however it’s important to get the facts and find someone reputable to do it. Below, Jenya Titova, Instructor to Asthetic Mentors and Physician’s Assistant to Board Certified Plastic Surgeon, Dr. Leonard Hochstein of Hochstein MedSpa in Miami, Florida dishes out the dos and don’ts for perfect bikini zone skin, whether you shave, wax or laser. Choose what’s right for you and stay in the zone!
Shaving
Do keep the razor sharp and new! Replace your razor every two to three weeks.
Do go slow! Ingrowns and irritation comes with quick motion. You want to go slower around the bikini area given angles and harder to reach areas. Slide the razor slowly and irritation will lessen.
“Pay attention to how you skin reacts when shaving. Do you get bumps and redness? If so you need an exfoliating and moisturizing routine,” suggests Jenya Titova.
Laser Hair Removal
“You really want to shave the day before,” advises Jenya Titova whose skincare expertise spans over a decade. “The laser can locate the follicles easier when shaved. It’s very important to use a clean, new razor to avoid having any lingering bacteria that could cause contact dermatitis (a delayed allergic reaction) after your laser treatment,” she adds.
Avoid coffee. Or anything with caffeine, really, it has been said to increase sensitivity.
Be rested and hydrated. Your pain receptors will be higher if you're fatigued and dehydrated.
Ask your technician to try different paces.Each technician has his or her own technique. Some perform in quick bursts, while others use a slow, continuous pace. One technique may feel better on your skin than the next.
Avoid tanning.Both tanning beds and the sun can be harmful after exposing your skin to laser, avoid both and put on SPF! “In warm weather climates, this is always a concern because women are always outside at the beach or pool. If you’re getting laser hair removal avoid the sun entirely for at least 3 days before your laser treatment,” cautions Ms. Titova.
Waxing
The key to successful waxing is skin prep a week before the waxing is scheduled. Exfoliation and moisturizing are essential. “You want the skin to be supple and not dry. It’s much less painful to wax skin that is moist as opposed to dry,” explains Ms. Titova.
Find the right wax. Hard wax is usually a honey color and is peeled by the technician using her hand, as opposed to the paper strips used to remove soft wax. It is commonly said that hard wax is less painful and better for skin. There is also sugar wax, and many other varieties that boast different benefits.
Make sure your hair is long enough. “This is often a downside to waxing. Hair should be at least ¼ of an inch long for wax to catch it. Many women never allow hair to grow this long making waxing a more difficult option especially if hair is coarse,” advises Ms. Titova.
Don’t shave in between sessions. Shaved hair grows back harder and coarser, as opposed to waxed hair, which grows back thinner each time. Shaving in between sessions ruins the benefits of waxing.
About the Expert:
Jenya Titova, MHS, PA-C/ Director of Medspa Operations
Jenya Titova comes to Hochstein Medspa with over 12 years of experience in several high volume, distinguished dermatology and aesthetic practices in New Jersey, Pennsylvania and Florida. She graduated with Alpha Eta and Summa Cum Laude Honors, in the top three percent of her class from Drexel University in Philadelphia. Since that day, helping patients reach their health and beauty goals has been a passion of hers.
Jenya is highly experienced in the fields of laser medicine, cosmetic fillers, neurotoxins and dermatology. She has even mentored many roundtable discussions and presentations for Physicians and Physician Assistants at medical conferences on new and current medical and cosmetic dermatology therapies.
Prior to leading the launch of Hochstein Medspa, Jenya spent over 3 years working side by side with Dr. Hochstein, complementing his surgical practice with variety of aesthetic medicine services.
In the field beauty medicine, Jenya set her skills apart from her peers by becoming an instructor for Aesthetic Mentors, where she trained physicians, new to aesthetic world, on techniques of enhancing patients’ appearance with cosmetic fillers and Botox. She is skilled in the use of Restylane, Juvederm, Voluma, Volbella, Belotero, Botox, Kybella among others. Jenya’s laser experience includes skin resurfacing with Halo and BBL by Sciton, tattoo removal, DiVa vaginal rejuvenation, Thermi RF skin tightening and Coolsculpting, to name a very few. Sclerotherapy and other cosmetic dermatology services are also within her skill set to address nearly any of your skin appearance concerns.
Jenya Titova’s heritage enables her to offer patient care in Russian and Ukrainian languages, as well as her “European touch” and vision of beauty and health. As she states, “Only through good communication top quality results are realistic and easy to accomplish. With that, I know my patient is sure to leave our medspa happy and satisfied.”
Healing Tips: How to Defeat Body Pain & Get Active Again
When you experience chronic pain, it’s difficult to concentrate on anything else. If you’re experiencing pain, know that there are remedies to help you, many of them natural. Here’s a look at some of the causes of pain and the solutions:
Look for Healing Inflammation
Bodily inflammation can be caused by an injury, such as a bad fall or a car accident. However, it can also have its cause in the foods we eat. If you find that you are suddenly experiencing symptoms like joint pain, body aches, or even skin conditions, check your diet. You may be eating foods that cause inflammation.
Some common culprits are eggs, dairy, and meat, though those aren’t the only ones. If you experience a lot of unexplained pain, try eliminating certain foods. If you are sensitive to them and they cause you inflammation, your pain should go away once the inflammation is gone.
Know the Source of Pain
Many people only think of pain as local. For example, if you have ankle instability or plantar fasciitis, you know you have a foot problem. However, did you know that your back pain could be caused by a problem with your feet? Numerous pain issues actually have a different source than the actual site of pain (Your foot and back pain are only one example). If you have a pesky and persistent pain, visit a specialist like Advanced Foot & Ankle Centers of Illinois (or other type of specialist) to have your pain’s mystery source rooted out.
Try Vitamin C
Vitamin C is not only good for you, but it also has some healing properties beyond helping you to get well after a cold. Vitamin C helps reduce inflammation. It’s also a natural pain killer in higher doses. Vitamin C is just one component.
Start Moving
Sometimes, the best anecdote for pain is movement, but when you’re in pain, the last thing you want to do is move. When you are faced with this sort of dilemma, opt for gentle exercises like water sports or even yoga. Prevention recommends poses like the cobra or the butterfly to help deal with pain. These are just some examples of specific movements you can do to alleviate pain.
Fighting off pain sometimes means taking something to alleviate pain in the moment, like a pain killer. At other times, it’s best to take a look at the habits in your life that may be causing you pain. Try one of these pain relievers today for a more pain-free life.
Young beautiful, woman waking up fully rested.
5 Ways Your Sleep Health Is Affecting Your Fitness Goals
It’s very easy to prioritize your morning workout routine over adequate sleep. I had a friend who despite going to bed late would always wake up very early every day just to get to the gym on time. Unfortunately, sleep is one of the things that are underestimated by most people. What we don’t realize is that sleep has a great impact on our fitness goals. If you are having difficulties achieving your fitness goals, you might want to take a look at your sleep health. Below are the reasons why.
How Proper Sleep Health Enhances Your Fitness Goals
Increased Energy Levels
The level of energy you have during your workout exercise is greatly affected by the quality of sleep you get. Maintaining a constant workout routine helps your body to get used to some routine. You’ll realize that if you work out every day at the right time, you’ll find it easier to fall asleep in the evening. A good night of sleep will help with your muscles to recover and restore all your energy making it readily available for your next day workout.
Inadequate sleep, on the other hand, will make you feel tired all the time and sluggish. As a result, you’ll tend to grab energy foods and beverages to replace the energy you didn't restore during sleep. This results in consumption of extra calories which will again take more time to burn out.
Increased Metabolism
Your body is able to recuperate from your daily exercise while asleep hence leading to restoration of metabolism. In addition, according to research, your body releases hormones that help in metabolism while you sleep. These include cortisol and growth hormone (GH).
Appetite Control
Ghrelin (a hormone that affects appetite) is always high in people who have poor sleeping habits. This hormone increases your craving for food and you will always feel hungry. A healthy sleep reduces the production of Ghrelin and increases the production of Leptin which consequently results in a better weight loss experience. This is according to a research by PLoS Med.
A Boost in Your Health
There is a close relationship between sleep and the immune system. When you sleep, disease-fighting substances, such as melatonin, are released into our bodies. According to Dr. Mercola, our bodies are able to fight diseases such as cancer due to these proteins, hormones, and chemicals that are released during sleep.
If you are sleep deprived, these substances will not be available to fight infections, viruses, and bacteria. As a result, you will get more prone to diseases or take a longer time to heal. This does not mean you dedicate extra hours of sleep, but rather ensuring you get at least seven hours of sleep each day.
Lack of Focus
According to the National Sleep Research Project, if you stay awake for 17 hours, you will start behaving like someone who has taken alcohol. Therefore the lack of sleep can hinder your focus, vigilance, and attention making it more difficult to practice your fitness regimen.
In Conclusion
If you want to be successful in your fitness goals, learn to prioritize your sleep health. How can you do that? By creating a sleeping routine, ‘turning off’ your brain at least two hours before you get to bed, and most importantly make your bedroom your small sanctuary.
Remember that sometimes it might take as long as 30 days for the routine to work. Don’t lose hope. If you can’t use all the tactics, start by employing some and before you realize it you will be enjoying your sleep. For you to meet your fitness goals, you need to combine eating healthy, doing your exercises regularly, and getting quality sleep for your body’s rejuvenation.
Bio: Sarah is the editor of sleepydeep.com. Feeling the repercussions of being an irregular sleeper for far too long, she decided to do something about it. She learned why sleep is so important and how to maximize it, and is now helping others who are struggling to find their right sleep routine.
Hey guys!
Competing in body building competitions is expensive. Im raising money for my trip. Although I have gracious sponsors that cover my suit, tanning, hair, makeup, workout clothing and supplements. Im still left to pay for flight, hotel, registration etc.
I have started a go fund me. Any help would be greatly appreciated!
A new study from Always My Fit, conducted by MSLGROUP Research that surveyed Canadian women aged 18 to 35 who rely mostly on pads for period protection (which represents 70% of survey respondents), shows that there is room for improvement when it comes to selecting the right period protection to avoid leaks. Here’s why.
Women aren’t ‘one size fits all,’ so why should they apply this thinking to their pad size? While most women 18-35 (77%) say they no longer wear the same dress size from when they first got their period, half of them still use the same size pad!
It is a common misconception among many women that all feminine pads are the same and that they all leak! Unfortunately, when many women experience a leak they often blame themselves and not their period protection. The study revealed that the top four suspected causes of period leaks among Canadian women 18-35 are: They “just happen” (37%), I “didn’t use period protection properly” (33%), I “didn’t change period protection often enough” (27%) and I was “too active” (19%). Only 17% think not using the “right size” protection is what causes their period leaks.
To avoid period leaks, more than half of women say they check their pad every one to two hours and nearly half wear a heavier flow or longer pad.
More than half of women would feel relieved (54%) and more in control (52%) if they could prevent leaks, and 70% say avoiding leaks would make them feel more confident.
Nearly 8 in 10 (77%) women surveyed say they would wear a longer pad size if it meant experiencing fewer leaks. The new Always My Fit sizing system is designed to help girls and women who are wearing the wrong size pad, along with the many who experience leaks every month, find the coverage that is right for them. The new Always My Fit system is the latest advancement in the feminine care category to ensure girls and women experience the best comfort and the superior protection they’ve come to expect from Always.
Get The Workout Done: How to Overcome Mental Difficulties In Training
Working out on a regular basis and sticking to your training schedule is not only a physical challenge to many people. The mental challenge which many people who are willing to becoming and staying active and fit can also be an obstacle for reaching the training goals and expected results.
There are cases when even the most avid athletes and workout enthusiasts feel a lack of motivation and even start to have doubts and negative thoughts about the whole exercising thing. These mental roadblocks can actually cause a person to quit training or at least consider quitting.
These are the main moral difficulties in training which many of us need to overcome at some point. In reality, regular exercise can actually help train our mentality as well as our bodies.
Here are some tips on how to fight and overcome these mental obstacles and stick to your workout plan:
You must learn to really believe in yourself and in your ability to reach your exercise goals! Whether you are training for a marathon, a match, or for the sake of losing 20lbs - you must first believe in your own willpower and strength to stick to your training plan and be able to achieve and even surpass the results and goals you have set for yourself. Yes, training is difficult, but you are stronger than that, and can push yourself through your workout -it is all a matter of believing that you will succeed.
If you haven’t already - choose or make up a personal mantra which you find particularly inspiring and motivating. Keep repeating it to yourself before and during the training session. You can even order a T-shirt with your mantra printed on it, or stick your mantra to your fridge door, so that you see it daily. Pick a mantra which will help motivate you to go to the gym and keep repeating it during a particularly rough workout. You will soon find that by speaking to yourself you will start thinking more positively about the whole training process and its meaning for you personally.
Compile a playlist with all of the songs or tunes which you find energizing, motivating and which will help you get through those tough workouts. You can make up your own list of power song or music, or you can pick from the wide variety of playlists for running or for training which you can find online.
Focus. This tip may be a little tricky, and you need to find the right formula which works for you personally, but many people find that either tuning their brains off during a particularly tough and painful workout or actually turning their brains inward and focusing entirely on their own performance and their body helps keeping them going.
You should try both approaches to see which one is more effective when you are starting to struggle and begin thinking about quitting. Being able to disassociate your brain from the physical pain and effort can be helpful, but so can focusing solely on your body in order to ensure that every movement you are making is performed well. Some people choose to use a combination of both methods to overcome the mental barriers which can appear during a strenuous workout or run. This technique may need some exercising and some testing, but once you find the right balance between the two, or master the one which works for you, you will be able to ensure that you can achieve your training goals, no matter how tough it gets at times, and no matter the pain, discomfort and self-doubt you may be feeling.
Written by Cara Haley. Cara is a fitness enthusiast, footwear fanatic and manager of Comforthacks.com and Fitaholic Gear – sites dedicated to helping people find the most suitable footwear for their needs.
Steady stream of innovation to attract funding from diverse industries and drive growth opportunities, finds Frost & Sullivan’s TechVision team
London – 31 May, 2017 – Robotic exoskeletons are rapidly breaking out of the realm of sci-fi, finding application across varied industries, including healthcare, military, sports, robotics, construction, logistics, warehouse and industrial automation. Their exceptional ability to rehabilitate patients with physical or neurological disorders, or enhance the wearer’s physical strength, efficiency, performance capability and functionality, is encouraging research institutes and technology developers to constantly innovate solutions and techniques. Exoskeletons can also be integrated with artificial intelligence, predictive analytics, virtual reality and haptics to deliver a truly futuristic solution.
“In addition to medical benefits, robotic exoskeletons augment the wearer’s physical strength and allow them to lift very heavy weights without using machinery,” noted Frost & Sullivan TechVision Research Analyst S. Kasthuri Jagadeesan. “Currently, the industrial automation industry employs back support suits, power gloves and tool holding exoskeletons to improve worker efficiency, as well as reduce fatigue and stress.”
Emerging Robotic Exoskeleton Technologies is part of Frost & Sullivan’s TechVision (Advanced Manufacturing Automation) Growth Partnership Service programme. The study analyzes the present degree of applicability of robotic exoskeletons and the recent innovations that will have a tremendous impact across industries. It presents a technology road map and determines the impact, growth, adoption rate and role of robotic exoskeletons between 2017 and 2022. By 2022, the wide-scale adoption of robotic exoskeleton technologies is anticipated to increase significantly.
Click here for complimentary access to more information on this analysis and to register for a Growth Strategy Dialogue, a free interactive briefing with Frost & Sullivan’s thought leaders.
Robotic exoskeletons have found substantial application in safety and security industries as well, as they can be used by first responders during dangerous evacuation and rescue situations. Due to these advantages, the military and healthcare industries are investing heavily in the research and development (R&D) of this technology.
Despite the interest shown by a few stakeholders, funding is often tight, partly due to the high R&D costs, while the high cost of implementation is proving a deterrent to mainstream adoption. Once the robotic exoskeleton technology stabilizes and more innovative, segmented solutions are introduced, there will be greater industry and academic participation in technology development and adoption.
“Segmented robotic exoskeletons efficiently perform and address the evolving needs of varied industries, as each segment is designed for particular tasks in particular market segments,” noted Jagadeesan. “In the future, there will be new business opportunities for companies to provide service, software support, and even maintenance/service of exoskeleton suits.”
About TechVision
Frost & Sullivan's global TechVision practice is focused on innovation, disruption and convergence, and provides a variety of technology-based alerts, newsletters and research services as well as growth consulting services. Its premier offering, the TechVision program, identifies and evaluates the most valuable emerging and disruptive technologies enabling products with near-term potential. A unique feature of the TechVision program is an annual selection of 50 technologies that can generate convergence scenarios, possibly disrupt the innovation landscape, and drive transformational growth. View a summary of our TechVision program by clicking on the following link: http://ifrost.frost.com/TechVision_Demo.
About Frost & Sullivan
Frost & Sullivan, the Growth Partnership Company, works in collaboration with clients to leverage visionary innovation that addresses the global challenges and related growth opportunities that will make or break today's market participants. For more than 50 years, we have been developing growth strategies for the global 1000, emerging businesses, the public sector and the investment community. Contact us: Start the discussion
Emerging Robotic Exoskeleton Technologies
ProMIS Neurosciences Identifies Novel Therapeutic Epitope Target for ALS and Dementia
Company files United States patent application for novel epitope target identified on misfolded forms of the protein TDP43
TSX: PMN
TORONTO and CAMBRIDGE, MA, May 31, 2017 /CNW/ - ProMIS Neurosciences, Inc., a biotechnology company focused on the discovery and development of precision treatments for neurodegenerative diseases, today announced the identification of a novel therapeutic epitope target on misfolded forms of TDP43, implicated in the development and progression of amyotrophic lateral sclerosis (ALS) and frontotemporal dementia (FTD). The Company filed a provisional patent application for this target with the United States Patent Office on May 30, 2017.
Commenting on today's announcement, Dr. Neil Cashman, ProMIS Chief Scientific Officer, stated: "Using our proprietary discovery engine, scientists at UBC and ProMIS identified both the sequence and conformational shape of this novel epitope target on misfolded TDP43 that plays a key role in ALS and frontotemporal dementia."
TDP43 is present in every cell, and plays a critical role in the response of cells to oxidative stress. However, in ALS, FTD and other neurodegenerative diseases, TDP43 can lose its normal function, forming intracellular aggregates of misfolded TDP43 that disrupt cellular energy generation and normal protein degradation.
"Our goal is to selectively target misfolded TDP43 without disrupting the critical role that normally-folded TDP43 plays in cell biology," stated Dr. Elliot Goldstein, ProMIS President and CEO. "We plan to create and validate monoclonal antibodies against misfolded TDP43 to select optimal therapeutic candidates for advancement into the clinic."
Pursuant to its expanded license agreement with the University of British Columbia, ProMIS holds exclusive, worldwide license to this novel therapeutic target.
About ProMIS Neurosciences, Inc.
ProMIS Neurosciences is a TSX listed biotech company (trading symbol: PMN.TO), headquartered in Toronto, Ontario and with offices in Cambridge, Massachusetts. The mission of ProMIS is to discover and develop precision medicine therapeutics for effective treatment of neurodegenerative diseases, in particular Alzheimer's disease and ALS.
ProMIS Neurosciences' proprietary target discovery engine is based on the use of two, complementary techniques. The Company applies its thermodynamic, computational discovery platform—ProMIS™ and Collective Coordinates — to predict novel targets known as Disease Specific Epitopes (DSEs) on the molecular surface of misfolded proteins. Using this unique "precision medicine" approach, ProMIS Neurosciences is developing novel antibody therapeutics and specific companion diagnostics for Alzheimer's disease and ALS. The company has also developed two proprietary technologies to specifically identify very low levels of misfolded proteins in a biological sample. In addition, ProMIS Neurosciences owns a portfolio of therapeutic and diagnostic patents relating to misfolded SOD1 in ALS, and currently has a preclinical monoclonal antibody therapeutic against this target.
The TSX has not reviewed and does not accept responsibility for the adequacy or accuracy of this release. This information release may contain certain forward-looking information. Such information involves known and unknown risks, uncertainties and other factors that may cause actual results, performance or achievements to be materially different from those implied by statements herein, and therefore these statements should not be read as guarantees of future performance or results. All forward-looking statements are based on the Company's current beliefs as well as assumptions made by and information currently available to it as well as other factors. Readers are cautioned not to place undue reliance on these forward-looking statements, which speak only as of the date of this press release. Due to risks and uncertainties, including the risks and uncertainties identified by the Company in its public securities filings, actual events may differ materially from current expectations. The Company disclaims any intention or obligation to update or revise any forward-looking statements, whether as a result of new information, future events or otherwise.
Autism Speaks Canada Announces Their Annual Fundraising Walk Comes to Toronto
TORONTO, May 31, 2017 /CNW/ - Autism Speaks Canada, part of North America's largest autism science organization, announced that Toronto's Autism Speaks Canada Walk will take place at Nathan Phillips Square on Sunday, June 4. Registration opens at 8:30 with the Walk taking place at 10:45 am.
The Autism Speaks Canada Walk events are the signature fundraising events for Autism Speaks Canada. Since they began, they have raised over $11.7 million in support of autism research, services, awareness and collaboration. Powered by Love, the Walk brings individuals and families, friends, coworkers and communities together to support and connect with one another. Walkers are encouraged to raise funds and enjoy the day, complete with family-fun activities, quiet zone, resource fair and walk. All participants who raise $150 or more qualify for a commemorative 2017 T-shirt.
"Thanks to the tremendous community support and the work of our volunteers, our Autism Speaks Canada Walks continue to provide funding to impact the lives of individuals and families living with autism," said Jill Farber, Executive Director.
"We are also grateful for the dedication of Toys"R"Us and Babies"R"Us Canada. Their exemplary support of our Autism Speaks Canada Walk program, in-store fundraising and awareness campaigns such as the Sensory Friendly Shopping event have played a pivotal role in helping us enhance the lives of people with autism. We couldn't ask for a better partner," said Jill.
Thank you to Cineplex and our local sponsors EllisDon, Oracle RMS and CTV.
About Autism
Autism is a general term used to describe a group of complex developmental brain disorders – autism spectrum disorders – caused by a combination of genes and environmental influences. These disorders are characterized, in varying degrees, by communication difficulties, social and behavioral challenges, and repetitive behaviors. An estimated 1 in 68 children is on the autism spectrum.
About Autism Speaks Canada
Autism Speaks Canada is dedicated to promoting solutions, across the spectrum and throughout the life span, for the needs of individuals with autism and their families. We do this by supporting and working alongside the autism community; increasing understanding and acceptance of autism spectrum disorder; and advancing research into causes and better interventions for autism spectrum disorder and related conditions. We empower people with autism and their families with resources, online tools and information covering the life span. To find resources, join a fundraising walk or make a donation, go to www.autismspeaks.ca
About Toys"R"Us and Babies"R"us Toys"R"Us (Canada) Ltd. and Babies"R"Us are part of Toys"R"Us, Inc., the world's leading dedicated toy and baby products retailer. Toys"R"Us, Canada operates 82 full-sized stores across the country. For store locations and convenient online shopping visit www.toysrus.ca and www.babiesrus.ca.
The term “Beach Body” has widely escalated throughout all social media channels, TV ads and magazines lately. As a personal trainer, I advise my clients to keep track of their fitness and nutrition habits throughout the whole year, but if you find yourself in the situation where you want to look your best in a short period of time, e.g. the summer season, this article is for you.
Here I will cover the most frequent questions related to the beach body and its goals: what is it, where to start and how to achieve it.
Let’s get started.
What is a ‘Beach Body’?
The definition of ‘Beach Body’ is quite complex as for each individual it probably means a totally different thing.
For those who struggle with a few or more additional kilos, a beach body might be achieved if they just lose a couple of kg and manage to fit into a smaller size than usual. For others, who might already be very fit and quite slim, losing body mass is not really needed - they would only have to reduce their body fat around 10-12%.
When it comes to guys we find that there usually are two types of beach bodies they’d like to achieve: the ones who want to lose their ‘beer belly’ and the ones who want to develop a six pack they can show off at the beach.
Easy to see only you can define the term “beach body” and what it means to you.
Achieving the Beach Body: Where Do I started?
You’ll need to get started by evaluating your current physical state and defining realistic short term goals.
First of all, you should analyse your nutrition and physical activity habits. The Internet can help you here in many of these areas, although, for complete beginners, I advise to book a consultation with a personal trainer and get started at least with a few personal training sessions as and when possible. A nutritionist is also advisable.
In my opinion, magazines and the Internet are full of unreliable information which might harm you instead of helping you out. Having a proper, qualified trainer around you answering all of your questions as well as providing you with all the necessary information will make your beach body goals easily achievable! A personal trainer or nutritionist will clarify where to start and what to do.
How Long Does it Take to Achieve a ‘Beach Body’?
Once again, this highly depends on each individual and his/her expectations. In general it would take around 12 weeks to see visible changes in your body.
I can promise you that in that amount of time you’ll feel your energy levels increase and your mood improve. Overall the body will tone much faster!
Let’s Talk Training
No matter what the beach body goal that you’re trying to achieve is (six pack, enhanced muscle mass or a slimmed down physique), as a female personal trainer I mostly recommend compound moves.
Compound moves are exercises that train several muscle groups at once: squats, lunges, leg press, pull ups, push ups, etc.
Also, these moves play an important role in improving insulin sensitivity to a greater degree. By using up the supply of glycogen stores in the various muscles, compound moves allow your body to keep the insulin levels steady for the rest of the day and as well as allowing the mobilization of fatty acid.
What is more, compound exercises positively affect the hormonal response that is beneficial in building muscle mass and/or burning fat. Production of testosterone and growth hormone can be triggered by an intense set of squats as well.
Another training style that brings phenomenal results and helps to get in shape miraculously (especially if you are trying to lose weight), is HIIT (High Intensity Interval Training). These training styles are exactly what I would advise you to concentrate on while preparing your body for the beach – combination of compound moves and HIIT would be the best way to get your body in shape in the shortest period of time.
HIIT has many benefits for improving your body composition and helping to prepare your body for the beach season. First, it takes only about 15 minutes a day to achieve visible results in a short period of time. Second, with HIIT training, you will not lose muscle, only fat. Third, HIIT will help you strengthen your heart and increase your metabolism. Last, but not least, you can do it anywhere and no equipment is needed.
Doesn’t it sound just great?
Let’s Talk Nutrition
What are the basics of eating well? Eating 4-5 protein based meals, including a good amount of fruit and vegetables in your diet? Not so simple.
Everything, once again, depends on your body transformation goals: if you want to reduce your body fat percentage to a certain amount and see some serious definition, keeping the principles stated above would simply not suffice.
Counting your macronutrient intake is the key in achieving your goals. This does not mean that you will need to be weighing every meal you prepare, but knowing the essentials is definitely important.
One of the most important principles of healthy eating for the goal of reducing body fat percentage is taking protein with each meal with lots and lots of vegetables. Try not to get obsessed with counting calories, better think about portions and healthy snacking options.
Also, getting rid of refined sugars and ready meals (including soups), would be essential.
Workout
The following workout is suitable for all fitness levels. Although, for advanced trainees, some additional guidelines might be given. The warm up part is essential before starting any workout. It prevents your body from soft tissue injuries and prepares the muscles for the effective workout!
Warm up
Start with active drills, such as jog or sprint on the spot. Continue with wide shoulder rolls, neck rolls/twist and end the warm up with a few burpees and star jumps.
Full Body Advanced Beach Body Workout
SQUATS
Beginners: start with your own body weight 3 sets x 20 reps.
Advanced: start with an empty Olympic bar, followed by challenging weight by 3-4 drop sets. Make sure you have a spotter to help you.
PRESS UPS
Beginners: 3 sets x 10 reps
Advanced: Use bench press. Start with an empty Olympic bar, followed by challenging weight by 3-4 drop sets. Make sure you have a spotter to help you.
BURPEES + SPRINT
3 sets of 10 reps.
Beginners: 10 sec sprint after every burpee.
Advanced: 20 sec sprint after every burpee.
WALKING LUNGES
3 sets of 26 reps.
Beginners: Body weight only.
Advanced: Use kettlebells for extra weight. Add 2-4 pumps on every lunge down or keep weights above your head to involve your back, shoulders and arms.
SHOULDER PRESS
Beginners: 3 sets of 10-15 reps, using challenging weights. In addition, barbell or dumbbells can be used.
Advanced: 5-6 drop sets plus additional 2 sets of super light weight pump half way. In addition, barbell or dumbbells can be used.
MOUNTAIN CLIMBERS
All levels: 3-6 sets maximum holds for climb.
HIIT
Choose your favourite machine or go outside:
Outdoor run or treadmill
Stationary bike or outdoor bike ride
Warm up: 2 min at moderate speed.
Workout: 15 sec as fast as you can + 15 sec rest (beginners can take 30 sec rest) x 5-10 times. Followed by 2 min moderate speed. You can repeat the workout twice or three times.
For advanced only (indoors): you can increase an incline for resting periods and decrease for sprints.
Rest: Appropriate rest is required for all trainees. Weight training anything between 30-90 sec.
Tempo: Emphasising negative eps (slow lowering).
Summing Up
The process of getting your beach body can be a little complex; achieving great results in a short period of time requires clear goal setting and the right execution plan.
From my professional experience, the most effective way to achieve a beach body is by having a qualified person (fitness instructor, nutritionist, etc.) next to you helping you out. At least try to have a chat with one before taking any actions.
Also, a balanced nutrition and the right choice of exercise play a key role in making this process as quick and easy as possible!
BIO BOX
Justina Triasovaite is a certified female personal trainer and also runs justinatraining.com, a site with useful information for those who are interested in general fitness and body transformation. A committed health and fitness fanatic, Justina is very passionate about helping transform people's lives.
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