July is almost over, but there’s still time to rock a bikini this summer! Follow these tips to feel more confident in your bathing suit by next week:

Step 1: Buy a good quality, brightly colored bikini. Victoria’s Secret has a great selection of colorful and flattering suits. By sporting a bright color, you’ll instantly look more tan!

Step 2: Exfoliate! Get your skin looking silky smooth by using an exfoliating glove or sugar scrub in the shower.

Step 3: Increase the intensity of your workouts. If possible, workout in the morning and again at night for one week. Include a mix of high intensity cardio and strength training. Here’s what I’ll be doing:

Day 1: AM crossfit, PM cardio dance
Day 2: AM crossfit, PM high intensity interval cardio
Day 3: AM crossfit, PM trampoline fitness
Day 4: REST day
Day 5: AM rest, PM trampoline fitness and yoga
Day 6: AM crossfit, PM high intensity interval cardio
Day 7: AM crossfit, PM rest

Working out twice a day can be exhausting long term, but it’s totally doable and confidence boosting if you try it for a week! Remember to take a rest day.

Step 4: Eat clean. Cut back on carbs, focus on small, balanced meals every 3-4 hours. Including lots of produce and healthy fats will make your skin glow, while cutting back on starchy foods will flatten your stomach and show off the muscles you’re developing in your workouts. Here’s a sample of my plan:

8 am: breakfast sandwich on paleo bread, coffee
11 am: basic green smoothie
2 pm: 6 oz protein (fish, chicken, pork, beef, or turkey) and 2 cups of vegetables
5 pm: Plain Greek yogurt with 1 tbs lemon curd (SO GOOD!)
8 pm: 6 oz protein and 2 cups of vegetables
10 pm (if a craving strikes…): protein shake

This will add up to approximately 1600-1800 calories per day. The macronutrient breakdown is close to 35% carbs, 35% protein, and 30% fat. This distribution should keep you from feeling sluggish. If your energy dips down, add some more fruit, sweet potatoes, brown rice, or oatmeal to the meal plan. The goal isn’t necessarily to lose weight- instead, the workouts and meals are intended to make you feel toned, healthy, and comfortable with getting into your new bathing suit- fast!