Believe it, or not, summer will be here before you know it. Has the anticipation of bathing suit season gotten you down? Get ready to breathe a sigh of relief because we’ve got one complete month of workouts and routines to get you ready for summer.

Check out this Get Ready for Summer Workout:

Perform the exercises in any order and work to your ability level. Complete the workout 3x each week on non-consecutive days. Check out the videos below to ensure that you’re using correct form.

Exercise #1: Plank

Aim for 3 sets of 30 seconds each.

Exercise #2: Wall Sit

Sit for as long as you can before standing.

Exercise #3: Quick Feet

Aim for 3 sets of 45-60 seconds.

Exercise #4: Push-Up

Try for 3 sets of 10.

Beginner Push-up

Advanced Push-up

Exercise #5: Body Squat

Aim for 3 sets of 10.

Exercise # 6: Crunches

Do one set of as many as you can. Work to increase your maximum number.

Exercise # 7: Lunges

Try for 3 sets of 10 on each leg.

Exercise # 8: Tricep Dips

Work toward 3 sets of 10-20 dips.

You might also like this Fat Blasting Workout.

Skinny Fruit & Yogurt Salad is ideal for summer barbecues, lunch or a light afternoon snack. Our salad has 136 calories and 0 grams of fat, per serving.

Here are a few recipe suggestions to serve with Skinny Fruit & Yogurt Salad:

Turkey Veggie Burger

Tangerine Grilled Tuna

Turkey Curry Burgers

Let’s face it. Pregnancy can be rough on the body. Pregnancy massages, also known as prenatal massages can help with some of the discomforts of pregnancy and can be beneficial on many levels for the mom to be. Before you run out to your local massage parlor, there are a few things you should know. First, be sure to speak with your doctor to make sure that a massage will be safe for you. If you get the green light, here are 11 Steps to ensure that you get a Fabulous Pregnancy Massage:

FOR COMFORT:

1. Getting comfortable
When you arrive for your massage, begin by getting as comfortable as possible. There are many styles of massage, but prenatal massage tends to be pretty specific. The important thing is to be sure you are entirely comfortable laying on the table. Your therapist should have plenty of pillows on hand to make that happen. In fact, any therapist who specializes in prenatal massage will most likely have special pillows designed for this type of body work. Never be afraid to ask for more pillows. Comfort is important for many reasons.

2. Check Out Your Massage Table
There are some therapists who use a massage table with a whole cut out in the middle to allow your belly to hang through. While the safety of these have not been studied at great length, it is generally a “love it or hate it” situation. If you hate it, and you will know almost immediately, do not proceed with the massage.

3. Take It All Off
It will be far easier for your therapist to give you a proper massage if you remove all clothing, even undergarments. But if you are uncomfortable with this, do not allow the therapist talk you in to it. Do whatever is most comfortable for you.

Be sure to check out our Yoga Videos for Pregnancy!

FOR SAFETY:

To ensure that you and your baby are as safe as possible, always speak to your doctor before visiting a massage therapist.

4. Talk to Your Therapist
Many woman do not feel that a massage therapist has the right to know anything about them physically, but nothing could be further from the truth. If you do not share your medical issues with your therapist, real harm could occur to you and/or your baby. Never underestimate the importance of sharing medical problems with your therapist. Even if you only see them once, tell them everything.

5. Move About Safely
Be sure that there is a safe way to get on and off the table. The last thing you want to do is slip or fall off the table.

6. Oils and Lotions

For many women, their sense of smell is considerably enhanced when they are pregnant. If this sounds like you, do not be afraid to take your own body oil in for the therapist to use. However, do try to stay clear of bringing your own lotion. Massage lotions are specially formulated for extra “glide”. A normal hand or body lotion will not work, so stick to the oils if you bring your own.

7. Knowledge is Power

Never be afraid to ask in advance where your therapist received their prenatal massage training. Once you know, look it up. Be sure the organization that trained your therapist is credited and reputable. In most states, any therapist can do a prenatal massage whether they have this specific training or not. There is no additional training required. It is up to you to do your own research!

8. Steer Clear of  Foot Massage
s
As tempting as it may be, avoid having anyone, even a significant other, massage your feet while pregnant. There are many acupressure points in the feet that can stimulate labor.

9. High-Risk Pregnancies
If you are a high risk pregnancy in any way, avoid massage completely.

Above all, be sure that you are comfortable in the environment and that you feel you can trust your therapist. Combined with a little fact checking, you should be more than able to enjoy a relaxing massage with a qualified professional.

Reference: WebMd

Insane Fat Burning Boot Camp Challenge is 20 minutes of high intensity interval training that requires only your body weight, no equipment needed. Interval Training is a type of cardiovascular exercise that alternates between high intensity and low intensity exercise, and then repeats the sequence. For example, run at a high intensity for 20 seconds, rest for 10 seconds, then repeat the sequence for a specified number of times or minutes. Short periods of high intensity exercise followed by periods of rest, burn more calories and subsequently more body fat than maintaining steady pace cardio.

Insane Fat Burning Boot Camp exercises should be performed with 100% intensity. Rest periods are a must for this challenge. If you’re not quite ready for this challenge, be sure to check out Shape Up Size Down which are workouts for those new, or returning, to exercise.

You will need water for hydration and a good interval timer or stopwatch, we like the Gymboss Interval Timer.

Let’s Burn Some Serious Fat!

1. Perform all 8 exercises at full-intensity for a total of 20 seconds.

2. Rest, or move slowly, for 10 seconds before moving on to the next exercise.

3. Continue through the circuit, using the 20 and 10-second intervals, until the circuit is complete.

4. Complete the circuit 5 times for a 20-minute high-intensity workout.

5. Complete Insane Fat Burning Boot Camp 3-4 non-consecutive days during the week.  The challenge lasts for 30 days, or longer if you choose.

6. To achieve optimal results, incorporate a clean-eating plan.

To get the most from your workout, be sure to use the correct form for each exercise. Check out our helpful videos below.

1) Air Jacks x 20 secs
2) Mountain Climbers x 20 secs
3) Push-ups 20 secs
4) Knee Tuck Jumps 20 secs
5) High Knees x 20 secs
6) Jump Squats x 20 secs
7) Side Burpee x 20 secs
8) Body Squats x 20 secs

INSTRUCTIONAL VIDEOS
Air Jacks

Mountain Climbers

Push-ups (Intermediate)

Push-ups (Advanced)

Knee Tuck Jumps

High Knees

Jump Squats

Side Burpee

Body Squats

Exercise and health are matters that vary from person to person. Participants of this Challenge should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendations set forth in the following pages is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions. If you have any doubts whatsoever, consult your physician.

Wouldn’t it be nice if we could all eat whatever we wanted, whenever we wanted? Unfortunately, this just isn’t the case. Not only do we have to worry about putting on weight, many of us need to also be concerned with food limitations and intolerances. If there are certain foods you cannot eat, it’s hard enough when you’re on your own. But, what do you do when you’re at someone else’s home? How do you juggle your food limitations with being a good guest?

Here are 4 Ways to Be a Good Guest When You Have Food Limitations:

1. Be Upfront with Your Host

Many hosts will put a tremendous amount of effort into making sure that they have something to offer all of their guests. Be open and honest about your dietary restrictions so that your host has the most information to go on when including you and their gathering. You might be surprised at just how accommodating most hosts will be when you share information with them ahead of time.

2. Share Recipes

Even if your host is willing to serve foods that you are able to eat, he/she might not understand exactly how to be accommodating, especially if your food limitations are extreme. Offer to share a few of your favorite recipes with him/her. Chances are, your host will be grateful for your help in taking some of the guesswork out of meal planning.

Try our Skinny Ms. recipe collection!

3. Offer to Bring a Dish

If you are attending a large event and don’t want to ask your host to prepare something just for you, offer to bring a dish of your own. Most guests will be more than happy to have some help with the meal preparations.

4. Have a Back-up Plan

Even the most accommodating of hosts might forget about your food limitations or make a mistake in a recipe from time to time. Don’t make a big deal out of it. Always have a back-up snack, or two, with you so that you are able to get through mealtime without pangs of hunger.

Have you seen our Gluten-free recipes? What about these Vegetarian cookbooks?

A little motivation goes a long way. When it comes to running, training for a fun race can be all the motivation a woman needs to go the distance. When you’re finding it difficult to lace up those running shoes, it might be time to sign up for one of these 10 Races that Will Get You Hooked on Running.

10 Races that Will Get You Hooked on Running:

1. The Color Run

Known as the “Happiest Race on the Planet”, The Color Run is quickly becoming one of the fastest growing races in the world, and for a reason. Participants in this untimed race celebrate health, happiness, and individuality while getting doused from head to toe with a rainbow non-toxic paints. This memory-making experience ends with a brightly-colored finish line that you’d have to see to believe. Learn more about The Color Run and find a race location near you here.

2. Run for Your Lives

If you’ve picked up a book, turned on the tv, or visited a movie theater in recent years, you know that zombies are everywhere! The Run for Your Lives Run has taken society’s love affair with the undead and turned it into a zombie-infested 5K obstacle course race that is sure to get the living running for their lives! Will you survive? Find a Run for Your Lives race near you here.

3. Ragnar Relay

Ragnar Relays make running a team sport, so grab a group of your 11 craziest friends, pile into a couple of vans, and get ready to tackle 200 miles, relay style! With only one runner on the road at a time, your team will race through both day and night until each team member has covered three legs of 3-8 miles and your journey is complete. Sound like your idea of a good time? Click here to find a Ragnar Relay near you.

4. Rev3Glow Night Run

The Rev3 Glow Night Series is for all those night owls who would rather party neon-style than rise and shine. The course of this nocturnal race winds through the dark, with only glow-in-the-dark bracelets, necklaces, t-shirts, and other accessories to light the way. Once you’ve crossed the finish line, you’ll get to enjoy an outdoor movie under the stars. Click here to learn more.

5. The Turkey Trot

No matter where you call home, chances are, you can find a Turkey Trot nearby. As one of the most popular themed races in the country, this fun run knows how to celebrate Thanksgiving in style. Runners often dress up as turkey and run, hobble, or gobble their way through a 5K long course, with winners receiving turkey treats, which are often donated to charities. Find a Turkey Trot near you.

6.  Warrior Dash

The Warrior Dash prides itself on being “The World’s Most Intense Obstacle Race”, and that just might be true. Runners in this long distance adventure will race over walls, through nets, across water, and contend with an array of obstacles, including one called, “Alcatraz”.  Find a Warrior Dash near you here.

7. Bay to Breakers

Boston has its Marathon…Pamplona has its bulls…  and San Francisco has Bay to Breakers! This historic race has been held annually for over 100 years and offers runners the opportunity to tour the city by foot, from the Embarcadero to the ‘breakers’ of Ocean Beach. From world-class athletes to costumed runners, athletes are able to celebrate all that makes up the beautiful city of San Francisco. Register for Bay to Breakers here.

8. Rock-n-Roll Series

Run like you’re a rock star in one of these jammin’ exhibitions of running and live music. Racers of this concert, uh-er, race, are treated to the musical talents of a multitude of live bands along the course and quite a party at the finish line. Find a Rock-n-Roll race near you here.

9. 5K Foam Fest

You can be honest with us. You’ve always wanted to walk through a drive-thru carwash, right? Well, now you can! The 5K Foam Fest will get you down and dirty, and then clean you up with more suds than you’ve seen at one time. Race organizers hope that you’ll be having so much fun, you’ll forget you’re even exercising. Wanna give it a try? Find a 5K Foam Fest near you here.

10. Tough Mudder

How tough do you think you are? The Tough Mudder race series will leave you questioning both your toughness level and your sanity in a 10-12 mile obstacle course designed by British Special Forces. Tough Mudder courses are so intense, that you won’t be able to complete one alone, so you’ll need teamwork and camaraderie to get you through. Think you have what it takes? Find a Tough Mudder race near you here.

Whether you are in a wedding, getting married or simply want to lose some weight, below are 16 Tips to Weight Loss Bliss. If some extra cushioning around your middle has left you feeling anything, but confident, then we can help. The following 16 tips will help you to live a healthy lifestyle, allowing your body to burn fat and leave you feeling good about yourself, inside and out.

16 Tips to Weight Loss Bliss:

1. Set a Goal
There’s no sense in getting on the road if you don’t know where you’re going. Set a realistic and specific goal for yourself. For instance, you might say, “I would like to lose 10 pounds before the wedding, to do that, I need to lose 1 week per week.” Check out these Tips for Setting Healthy Goals.

2. Create a Plan
You’ll never reach your goals if you don’t have a plan to do so. Create a realistic plan for yourself that is centered on a healthy diet and exercise. Include when you will exercise and what you will do when temptations arise in your plans.

Be sure to check out our 6 Week Emergency Makeover Program.

3. Find a Partner
For most people, it’s much easier to stay on track if they have a partner to motivate and inspire them along the way. If your future groom isn’t ready and willing, enlist the help of a friend or family member, or visit our Skinny Ms. Facebook Page.

4. Keep a Journal
By logging your food and exercise on paper, you will be able to easily monitor your progress. Plus, you’ll be far less likely to overindulge or skip the gym if you have to admit it to yourself in writing. Be sure to check out our helpful information on keeping a Food Journal or a Fitness Journal.

5. Eat Clean
We, at Skinny Ms., are huge proponents of clean-eating. By filling up on foods created with body-nourishing ingredients, you’ll ensure that your body is able to function the way it was intended. Give our Skinny Clean Eating Plan for Two a try.

6. Find a Workout You Love
The easiest way to get more exercise into your day is to find a physical activity you love to do. Join a sports team, go for a hike with a friend, or spend an afternoon kayaking around the lake. You’ll burn calories, and you’ll have fun! Have you given our Skinny Ms. Workouts a try?

7. Watch Portion Sizes
Foods today are often served as a portion large enough for a family of four. Try serving foods on smaller plates to trick your brain into thinking it is eating more. When you’re eating out, share an entrée with a friend, or try some of these Helpful Tips for Eating Out. Learn more about portion sizes here.

8. Avoid High Calorie Foods
You know the drill. In order to lose fat, you need to burn more calories than you take in. Staying away from high-calorie foods is pretty obvious. Low-calorie doesn’t have to mean bland. Our Skinny Ms. Recipes are nutritious AND delicious.

9. Find a Way to Stay Motivated
Everyone struggles with motivation from time to time. Be prepared to come up with new ways to stay motivated. Join a support group, pin a photo of your wedding dress to the fridge, or download one of these Motivational Playlists.

10. Snack Regularly
The best way to keep your body energized and burning calories all day long is to keep it fueled with healthy nutrients throughout the day. Try one of these Healthy Snacks with Fewer than 75 Calories.

11. Ditch Diet Foods
Diet foods might sound good, but they’re often anything but. Foods that are marketed as being “diet” are often loaded with sugars, artificial sweeteners, and other ingredients that are harmful to your waistline. Having trouble battling your diet soda addiction? Try one of these Healthy Alternatives to Diet Soda and be sure to take our No Soda Challenge.

12. Avoid Alcohol
Most alcohol is loaded with calories, but lacking in a whole lot of nutritional value. It’s best to skip this body bulging indulgence, especially when you’re trying to slim down.

13. Detoxify Your Body
Like it, or not, many of the foods we eat today are full of ingredients that are pretty toxic to the body. It’s a good idea to cleanse the body from harmful bacteria and other unwanted ingredients so that it can continue to function to its fullest. Try one of these Fabulous Detox and Cleanse Drinks.

14. Fill Up on Fiber
When you’re backed up, your belly appears full and bloated. Keep everything flowing the way it should be including a healthy dose of fiber in your diet. Our Lentil and Veggie Stew is full of fiber and tasty, too!

15. Keep Stress in Check
We know. Planning a wedding is rough work, but do your best to keep your stress level in check during this happy time. Not only can stress wreak havoc on your body, but when we’re stressed we tend to reach for less-than-nutritional snack foods and treats. Learn more about the effects of stress on the body here.

16. Reward Yourself
You’re bound to fall off the wagon from time to time, but when you do get right back on, and reward yourself when you reach a goal. Allowing yourself a treat each time your reach a goal can help you stay on track. Imagine a day at the spa, a night out with the girls, or a new outfit… now, that’s some pretty powerful motivation.

Watermelon Chiller with a Hint of Mint

Nothing says summer better than an afternoon spent lounging by the pool, icy-cool beverage in hand. The problem is that many of our favorite refreshing summer drinks are loaded with sugars, and that just isn’t what our summer bikini bod needs. This summer, you can be guilt-free as you tip back a cold one because we’ve come up with 8 refreshing drinks that are not only delicious, but low-calorie and nutritious, too!

Here are 8 Refreshing Summer Drinks:

1. Orange Pomegranate Green Tea

This Skinnylicious summer beverage takes only minutes to make and contains just 112 calories per 12 ounce serving!

2. Sparkling Lime Mint Quencher

Our Sparkling Lime Mint Quencher tastes just like a mojito, but without the body-bulging extra calories. Plus, limes are superfoods! Learn what limes can do for your health here.

3. Strawberry Lemonade

This ain’t your grandma’s high-sugar lemonade, but we bet you that you’ll love it just as much.

4. Orange Sports Drink

Forget Gatorade. This electrolyte-rich drink is 100% natural and perfect for staying hydrated during summer workouts.

Have summer barbecues left you feeling a little full around the middle? These healthy drinks can help you flush fat and get back on track!

5. Sparkling Pomegranate Juice

What’s better than a refreshing summer beverage that is great for your health, too?! This recipe only takes 2 minutes to make and features one of nature’s superfoods, the pomegranate.

6. Watermelon Chiller

Watermelon is a perfect summertime fruit, and this delicious watermelon-themed drink has no sugar added!

7. Hot Pink Cooler

This tasty summer concoction is the perfect choice for beet lovers.

8. Southern Style Sweet Tea

We, at Skinny Ms., love reinventing traditional recipes to make them healthier, so we’ve taken this southern favorite, “skinnied” it down, and made sure that it still hits the spot!

Kick soda to the curb this summer and take our No Soda Challenge. Here are 4 Healthy Alternatives to Soda to get you started.

Skinny Ms. challenges you to get rid of those love handles. As moms we have many things to “handle” throughout the day, but OUR “love” handles should NOT be one of them!  Love handles are essentially on the top layer of the back, or latissimus dorsi muscle, not the stomach. So, they are only eliminated by performing back exercises or through proper nutrition.

So, you are being challenged to eat healthier and exercise to specifically lose those pesky love handles! Skinny Ms. has put together some exercises, foods, as well as advice to get you started to succeed at this month’s challenge!  Below, check out Yoga and Pilates for love handles, on video.

Take our Love Handle Challenge:

Do more yoga.  The Gate Posture is a great move to get rid of love handles. Here’s how to do it: Begin on your knees with your stomach pulled up and in, tailbone dropping down, and hands on hips. Extend your left leg to the left with knee facing up, toes pointed down, and heel on the floor. Slide your left hand as far as you can down your leg, keeping your right hip over your right knee. Reach your right arm up and overhead to the left, rotating your chest up toward the ceiling. Pull your abs in to keep pressure off your lower back. Hold for 10–15 breaths, then return to starting position and repeat on the other side. Do full cycle 3–5 times.

While you’re at it, try Skinny Ms. Top 10 Fitness Workouts!

Take up Pilates. Pilates training, which emphasizes your core, stamina and flexibility, has renewed this well-known move and encouraged trainers to teach it properly. Pilates teaches mind-body awareness and correct alignment of muscles and joints, all of which are imperative to get the most out of exercises — without injury. The abdominal cycle is a great way to improve posture and help get rid of love handles. Try this exercise at least 5-7 times a week to get rid of love handles:

Lie on your back, bend your knees and lift your feet off the floor. Start with your knees directly over hips and your hands behind your head. Keep your chin inward, neck relaxed and forearms relaxed on the floor. Start by pulling your belly button in toward your spine as you exhale. You should experience a “hollowing” of your abdominals inward. With your torso still, inhale, relax and repeat this step, until you feel your abdominals tighten. Exhale as you pull your abdominals further in. Curl up, lifting your shoulders off the floor and drawing your ribs toward your hips. As you curl up, lift your right shoulder diagonally across your body toward your left hip, now at the same time straightening your right leg. Pause. Inhale. Exhale while you pull your right knee back in and lower your right shoulder to the floor. Repeat on the other side. Repeat this exercise for 2-3 sets doing 10 repetitions each side.

Now that you’ve been given a couple of exercises to start your Skinny Ms. “love” handle challenge, let’s try looking at some great snacks you can have while trying to strengthen your sides and mid-section.

Eat darkly colored foods, instead of white, bleached foods will reduce your caloric intake and begin to reduce the fat storage around your mid-section. Try plums, red grapes, spinach, eggplant, tomatoes, beets, kale, and carrots in your daily diet. Also try Five  Essential Nutrients that Accelerate Weight Loss.

Drink plenty of water. Also, try lemon water to aid in digestion and flushes toxins quickly and effectively. Replacing sodas with lemon water will ensure inches to be lost from the waistline.

Don’t skip meals; you should be consuming 6 small meals a day otherwise your cortisol levels will spike and stress hormones are produced. Also, NEVER skip breakfast! You’ve been fasting for at least 6 hours or more; don’t add to it. Always try something high in protein to get you going – none of that sweet stuff.  Be sure to get enough sleep! Like we previously mentioned when cortisol levels spike, you crave sweets and this usually happens when you’re exhausted and need that extra boost. Speaking of cravings, take a look at Diet Saboteurs – Foods to Keep Out of Reach and Your Diet.

Pilates for Love Handles

Yoga for Love Handles

So, there you have it – exercises, foods, and great advice to get you started to succeed in our Skinny Ms. “love” handle challenge! Let us know how you’re doing!

Sources:

http://www.joedowdell.com

http://www.livestrong.com

http://www.canadianliving.com

http://www.health.com

With summer on its way, there’s no better time to step up your workouts. Get ready to bust out your cutest summer tanks, bathing suits, and sundresses because we’ve got a total body challenge that will boost metabolism, burn fat, build strength and endurance, and leave you feeling (and looking) fabulous! Are you ready to take on our Summer Total Body Tabata Challenge?

You’ll need a water bottle, a mat, and a good interval timer or stopwatch to get started. We like the Gymboss Interval Timer.

This high-intensity challenge is not for beginners, so you should be in excellent health before trying this challenge. Not quite up for it yet? Try our Total Body Workout for Beginners.

Let’s Get Started!

1. Perform the first exercise in the circuit at full-intensity for a total of 20 seconds.

2. Rest, or move slowly, for 10 seconds before moving on to the second exercise.

3. Continue through the circuit, using the 20 and 10-second intervals, until the 4-minute circuit is complete.

4. Complete the circuit 4 times for a 16-minute high-intensity workout.

5. Complete the circuit on 4 non-consecutive days during the week.

Summer Total Body Tabata Challenge:

To get the most from your workout and to avoid injuries, be sure to use the correct form for each exercise. Check out our helpful videos below.

1. High Knees

2. Burpees

3. Jumping Jacks

4. Push-Ups

5. Jump Squats

6. Mountain Climbers

7. Jumping Lunges

8. Plank Jacks

You might also like:

Summer Arms Challenge

Summer Abs Challenge

Summer Legs Challenge

Summer Butt Challenge

High Knees

Burpees

Jumping Jacks

Push-Ups

Jump Squats

Mountain Climbers

Jumping Lunges

Plank Jacks