Ask Janice/ Fitness/ Running/ Strength Training

Ask Janice: How Can I Get My Body Ready for the Beach?

@kikinitwithkiki: @mommymomo & @fitcheerldr do U have tips on getting a firmer fanny? i’ve got to be beach ready in 1 month & running & good diet aren’t working.

The big question I have for Kiki is:

Is your fanny jiggly from fat covering muscle? Or does your fanny lack muscle?

Either way, there are three components to Kiki ‘s question ” exercise type, exercise intensity and nutrition.

Since Kiki indicates in her question that she is running and eating well, I suspect that there ‘s a layer of fat covering her beautiful muscles. This is why I ‘m going to recommend to her that she switch her running to High Intensity Interval Training (HIIT). HIIT is a good option for Kiki because she has also indicated to me that she does not have a gym membership and this addresses both the exercise type and exercise intensity components to her question.

What is HIIT?
HIIT is an acronym for High Intensity Interval Training. Truthfully, it ‘s the treadmill program that the two Mamvation Moms, Katie and Lisa, have been given to do by Tracey Mallett. INTERVAL TRAINING BURNS FAT. Why? Because interval training is not a steady state exercise, requiring your body to provide energy to your muscles anerobically (without oxygen). When your body does this, the energy comes from stored fat ” not your blood glucose. (There ‘s a great overview of this on Wikipedia).

How do you do HIIT?

Woman interval training

  • Eating too few calories forcing her body to go into starvation mode and storing fat?
  • Are too many of Kiki ‘s calories coming from fat?
  • Is Kiki consuming enough protein to build and maintain muscle?
  • Is Kiki consuming enough fruits and veggies? Is she adding extra calories and fat with dips, salad dressings etc?
  • Is Kiki consuming hidden calories? Juices, Soda ‘s etc?

Those are all for Kiki to ponder and adjust, if necessary 🙂

Below is a sample schedule that Kiki can follow. In it I have assumed that Kiki has 4 days/week to to dedicate to getting her body ready for the beach:


(Here’s a link to it)

Good luck Kiki and I hope you have a great trip!

REMINDER: You can ‘t spot reduce fat, but you CAN spot tone.

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  • Deanna - The Unnatural Mother
    February 26, 2010 at 1:53 pm

    Great post, I never really knew what hill repeats were, and I love the clear definitions, plus after my second 1/2 I am totally going to do more of the HIIT program!! Love your stuff!!

  • morgan Kriwinski
    June 15, 2010 at 9:03 pm

    Lunges, Lunges, Lunges!!! I swear by them! Also throw in some bleacher running. That will work wonders 🙂

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