::: Escape 2 Fitness :::

10 Ways to Achieve the Ultimate Beach Body

By Escape 2 Fitness, Co-Founders
Karen Rzesutko, MSed, ACSM-HFI, NSCA-CPT & Lizz Loring, BS, ACSM-HFI

1) Get Serious. We're not going to lie. It's not easy to achieve an Ultimate Beach Body. Stop looking for the easy method. It's hard work. The first step is to get in a serious “Action” frame of mind. It is possible, but you need to get serious!

2) Write. Write. Write. Studies show that journal keeping is pertinent to losing weight by holding yourself completely accountable for all calories consumed and expended. It can seem like a pain, but once you do it for a few weeks, you should have a pretty good idea of how many calories you're consuming and have portion control awareness.

3) Calorie count. While you're writing down everything you eat, record those calories. Weight loss and obtaining an ultimate physique is achieved by eating within a specific caloric range combined with an ultimate fitness routine. To know your specific calorie range for weight loss, you NEED to meet with a registered dietitian. Escape 2 Fitness' dietitians have the highest credentials in the industry. Schedule an appointment by calling 312-222-1414. They even come to you!

4) Avoid dining out at all costs. Yes, dining out is fun and part of our social scene as Chicagoans, but holy calories! Even when you think you're eating healthy, you just don't know how the food is prepared. Preparing food using high fat methods is yummy, so it's probably the chef's choice. So if you are seriously trying to lose weight, avoid dining out. If you have to dine out for work purposes, learn some great tips by scheduling a "Dining Out with a Dietitian" appointment with one of our Escape 2 Fitness' dietitians.

5) Meet with a personal trainer to be placed on an individualized fitness program designed for weight loss and muscle toning. Choose a trainer who has an academic degree in exercise physiology and a certification from ACSM or NSCA, the gold standard certifications in which base exercise guidelines on research studies conducted by experts of their organization. It is EASY to get a personal training certification these days, so know your trainer's background for safety and knowledge to help you achieve ultimate results. Escape 2 Fitness' personal trainers have the highest credentials in the industry.

6) Lock the liquor cabinet. Let's face it, who can have just one? A 12 oz lite beer averages between 108-125 calories and an ounce of distilled liquor range from 65-74 calories, and that's not including the mixers. Three or four of those drinks can add up to 500 calories, which is equivalent to an entire meal. Don't get us started on 12 oz frozen margaritas. hello 660 calories each!

7) Again. don't drink your calories. Stick to good ol' faithful H2O. Enjoy a small glass of Joe in the morning with light cream and a little low cal sweetener or hot tea with lemon and honey and then spend the rest of the day absorbing 64 oz of water. An 8.7oz glass of orange juice is 112 calories. A better choice would be an actual orange for only 85 calories. Studies have shown that artificial sweeteners can lead to increased appetite and bloating. Makes you want to second guess enjoying that calorie-free soft drink. In addition, not to keep pouring on your parade, but a medium non-fat latte beverage from your favorite coffee house (not saying any names, but there's one on every corner) has 160 calories, and a medium frozen mocha drink without whip cream is 290 calories. Our dietitians recommend no more than 100 calories per snack. So now your beverage is more calories than a snack.

8) Fuel up on fiber and protein, and keep your refined sugar to a minimum. Fiber and protein are the perfect combination to curb your appetite and keep you feeling satisfied for an extended period of time. Refined sugars are designed to give you a quick high and a fast drop low. Think of eating as fueling your body because, well… that's what it is. Refined sugars are simply low-grade fuel that serves no nutritional purpose other than to guide you toward weight gain and junk in the trunk. Be sure your favorite bread, pasta and cereal has at least 3 grams of fiber per serving, which makes it officially “whole grain.” Multi-grain doesn't necessarily mean “whole grain.” Be careful on manufacturers' tricky labels. Invite our dietitians into your home to go through your pantry and educate you on your favorite foods and teach you about some great new choices or take a trip to the grocery store with them. You'll be surprised at what you didn't know. It's a jungle out there!

9) Get as active as possible. Walk or bike instead of public transportation and take the stairs instead of the elevator (duh). If you do take public transportation, get off a stop earlier because God knows your feet are faster than the 8am brown line. Limit sedentary activity that burns minimal calories to 30-minutes per day. Try to limit television and personal computer activity to 30-minutes per day (and one-hour on Thursdays to enjoy your weekly dose of McDreamy and McSteamy). Try creative cardio such as dance lessons or even new moves doing the horizontal mambo with your long-term monogamous partner. Gather your girlfriends for a "Sexy Escape" class, an aerobic class using striptease-like movements. You'll be laughing so hard, you'll forget you're working out.

10) Join Escape 2 Fitness' Ultimate Beach Body Makeover. The program includes 16 high-intensity workouts over a period of four weeks lead-replace with led by a personal trainer. In addition, you'll have your own personal nutrition coach, who will actually come to your home to assess your individual needs and coach you weekly via email and phone. With professional guidance and motivation, you are guaranteed to reach your goals if you follow guidelines accordingly. Space is limited. To register, call 312-222-1414. You can save $25 when you join with a friend. But only call if you're ready to make heads turn at the beach this summer. We are not liable for whiplash that your hot looks may incur.