how to look hot in less time.

5 hours ago
5 min read

What I would tell you to do if you wanted to look FIRE right now.

I’m writing this in the Summer, or “everything season”. My clients have weddings, reunions, showers, and beach vacations. Gone are the long-sleeves, bulky sweaters, and long pants. It’s time to bring out the backless dresses, halter tops, bikinis, and skirts! (I’m here for it. I love playing dress up.) So if you are feeling the pressure to “get Summer-ready” now, you aren’t alone.

Before I share these “lose weight quick” and “how to look toned” tips, I would be remiss to encourage you to do anything unhealthy. Allow me to be extremely clear that I think you are perfect at any size. Women are built to wax and wane like the moon. Sometimes we are softer, squishier, stretchier. That is by design. I don’t think you should ever feel guilt/ shame/ feel negatively about your body, ever. If you want sun on your belly, put sunscreen on and just wear the damn bikini.

Before I had kiddos, when I was training for my triathlons, I never ever dared to wear the “itty bitty speed bikini”. Those were only for serious athletes. Without washboard abs and tiny toned shoulders. I, the lowly charity athlete, stuck to a one-piece. (God forbid another athlete see anything jiggle in the pool. 90s diet culture can die now, please.)

This changed after my second trimester with my first child. I decided that rather than chase maternity swimwear sizes, I should just go for it. I ordered a larger size, and into the pool I (we) went. I never went back to the one piece. It’s just easier to pee. I am so proud of my stretch marks. You won’t ever hear me criticizing my own body or another’s, especially not in front of my children.

So, all of that being said, you might be in a season where you really want to show off.

Here is what I would tell you to do if you a)aren’t pregnant b) aren’t breastfeeding and c) really want your muscles to pop.

Lift heavy things 3x per week.

I mean it. Different rep schemes have different results. If you want to get BIG muscles, you have to lift BIG things. The rep routine for hypertrophy (muscle size) is 6-8 reps and 3-4 sets. This will make you breathless and have an effect on your bone density and metabolism. This I wouldn't recommend for prenatal or early postpartum. However, for my client with a backless dress or short skirt, I would start with those. You will not, I repeat, will NOT, add "bulk". Big muscle groups (legs/ back/ chest) can take more weight than smaller ones. Keep reading for what to do for shoulders and triceps.

Do either low-impact cardio (walking, cycling, jogging, dancing, swimming) OR high intensity short bursts of cardio (plyometrics, spin class, running intervals) 2x per week.

The low-impact cardio will likely train your Aerobic respiratory system. The higher-intensity ( you are breathless after about 20-30 seconds) load will challenge your ANErobic respiratory system. I would recommend this based on your prenatal/ postpartum/ injury-risk status and how much time you have. Benefits to both, but when you do HIIT workouts you burn sugars and have a longer-term metabolic effect on your respiratory system. Remember that we shrink (we don’t lose) fat cells via breathing (yes really), sweat, or urine.

(Pick any of these and you will get results in 3 weeks.)

don't pee your pants during cardio- get my book first

Train the “showy muscles”

Reminder- This is not for long-term. This is just for prep before an event. Please work your larger muscle groups for long term health and bone density. **

Let’s talk about your pretty muscles. The shoulders that pop out of a tank top. The triceps that make your arms look long and lean. Your gorgeous quads, hamstrings, and calves that give your legs that incredible definition. Your glutes that hold up your spine and make you look taller. Your obliques that pop and give your abs definition. Those pretty ones.

I would make sure 2/3 of the workout would target those. (This one is a good example of a mix between larger/ smaller groups along with a mindset prep. It's wierd. Prepare to get super sweaty and slightly witchy.) So mix heavy / shorter sets for back/ legs and longer/ lighter for these smaller muscles. ** Note- lighter can mean 12-8 lbs. Not just the paperweights. If you want definition fast, you need more resistance.

EAT.

You cannot look hot if you are on a gurney. Prioritize fiber, whole-grain carbs, fat, and protein. Drink lots of water, reduce your sugars, and limit alcohol. Plan your meals like you would your family’s . Make sure you are getting good ratios of carbs/ fats/ protein. Eat enough throughout the day so you aren’t starving and reaching for the closest / easiest thing. You deserve to eat food. If you aren't eating enough calories your body will likely store fat rather than burn it.

Stand Up Straight

Posture really is everything. If you are slouching, you will likely stick out your belly and tuck your hips under. I could write 50 posts on this, but as a general, make sure your heels are under your hips. Stack your spine nice and long with your shoulders relaxed and ribs under. Keep your head up and scoop your navel towards the sternum. It's the fastest trick to look like you've just lost 5lbs.

Sleep.

Yes. We absolutely need our beauty sleep. This is also when our muscles actually get stronger. The “ripping”phase of a workout is NOT when we build strength. It’s what happens during the recovery phase. Overtraining leads to burn out. Always plan for a rest day after a hard workout. Use this time to enjoy your life and focus on your nutrition.

Again, I don't promote weight loss for pregnancy, breastfeeding, postpartum, or really at all. I am writing this for my dear friend who has 1 month before she sees her ex at wedding. (Love a revenge body, can't wait for her to show off her definition.) I often do get asked to train arms during pregnancy, glutes for postpartum, and core always. I think these are the areas that we tend to be more self-conscious about. I just think you deserve to wear whatever you want and feel confident and gorgeous in your skin no matter what the tag says.

My most favorite program I offer right now is the MamaShred Method. These workouts are a mix of larger and smaller muscle groups, with HIIT and core throughout. (This is the workout that my clients typically see and feel results within 3 weeks.) So if you are in a pinch and have access to a gym, grab this program. There is Pilates mat workout to keep you standing taller, Vacation-friendly workouts, and of course modifications for Prenatal and Postpartum. I love these workouts because they are short, functional, and effective.

Grab this program here:

Fun resources on how our fat-cells shrink and the difference between the two-types of cardio: