In just a few weeks (or maybe a month or so, depending on what college you attend), spring break will be upon us. You know what this means: partying, sunshine, the beach and swimsuits.
To look and feel great this spring break, read some of these tips from the experts: top fitness and yoga expert/celebrity trainer Lisa Avellino, fitness instructor/bikini pro Angeles Burke and UFC Octagon girl Arianny Celeste.
SNACK IDEAS FOR STUDENTS ON THE GO
Hummus cucumber slices: 1-2 tbsp of hummus with cucumber slices.
Raw almond butter with celery sticks: 1-2 tbsp of Almond Butter on Celery.
Apple slices with cinnamon
*She also suggests cutting up vegetables/fruits into slices/sticks to make everything a little bit more fun to snack on.
Vanilla protein shake with strawberries and bananas: Make sure the protein shake has low carbs and low sugar.
Sweet potato slices
Apple wedges with peanut butter
Metabolics nutrient protein shake with a piece of fruit
*She also suggests Celsius energy booster for a pre workout drink to keep your energy levels at an all time high.
Before you work out, eat a complex carbohydrate meal. After your workout, eat a protein-based meal.
A yummy and filling meal, for example, would be salmon, vegetables and brown rice. The brown rice and vegetables will fill you up, as the salmon gives you protein and energy.
Egg whites and oats is another meal that Celeste said “will keep you going through out the day.”
WORKOUT MOVES THAT DON’T REQUIRE A GYM
Celeste’s Workout Circuit:
She suggests doing 10 pushups, 10 burpees, 50 sit-ups and 20 squats. Repeat this circuit three times for a full workout without the gym. You can even incorporate bicycle crunches to really focus on your abdominal muscles.
Burkes’ High-Intensity Interval Training:
Alternating between high intensity to low intensity moves will really create an amazing workout. Start by doing 45 seconds of burpees, then switch to 45 seconds of squats. After that, do 45 seconds of lunges and then 45 seconds of pushups. Do as many reps as you can in your time provided. Include in-place running at max speed and jump squats to have a total body workout.
According to Burke, this workout will develop over time since you will get stronger. She suggests switching your stances; wide and narrow stances will switch the muscles targeted with a regular squat. The same is true with pushups.
Avellino’s Dish Towel, Planking and CardiYoga:
While you are performing your favorite yoga routine, hold on to a dishtowel and stretch it with both hands while still holding your yoga position. This will boost up your metabolism and spice up your everyday yoga routine.
30-Day Planking Challenge
Get together with some friends to take on this challenge. Every morning, you should all get together and start the first day with holding a plank for 15 seconds. Everyday after that, just add 5 more seconds. By the end of the 30 days you will be able to plank for just over 2 minutes and a half! Plus, all of your friends will make for awesome motivation.
For this move, start off with a minute of cardio and then switch to a minute of yoga. Keep this interval fluctuation for about 30 minutes for a total body workout.
For some of us, music is essential in having an awesome workout. Nothing is worse when you go to the gym…and realize you left your headphones at home!
Sometimes, upbeat music is what you really need to get your heart racing.
“My song selections have to beat up-tempo so anything from Calvin Harris, and Dark Horse by Katy Perry,” said Celeste.
While we all know that a fast-paced beat is usually associated with cardio, Avellino suggests stepping outside of the box. So, if you want to listen to Rihanna while doing yoga, go for it! It’s all about what gets you moving and motivated.
HOW TO STAY MOTIVATED
Keeping your eye on the prize is important, and if you end up achieving the body you want in time for spring break, then that’s great! However, it’s important you keep up the good work once you go back to school.
Here are some tips to stay motivated:
1. Write it down. One way you can keep yourself motivated is by writing down why you are trying to get physically fit and eat healthier, even if it is just because you want to get ready for bikini season.
2. Make it your lifestyle. Being fit is not a chore. Incorporate it into your life, and you won’t dread the gym time, not even on leg day!
3. Take photos. Don’t track your progress by the numbers you see on the scale. Instead take pictures of how your body is developing. Write your weight and date, and see how you have changed from beginning to end.
Most importantly, “don’t wait to reach your goals in order to start living,” said Burke.
I could not agree with her statement any more than what I already do. Having a weight loss plan and fitness routine is good, but don’t let that be the cause of missed opportunities. Surround yourself with positive energy, and believe in yourself.
Read our 2014 LAS VEGAS SPRING BREAK GUIDE.