Marije from Fitness Bible for Women shares her five proven rules for quick results.
Marije: Suddenly, the sun is shining, and beach season is here—but you're not quite ready. No panic. Follow this 7-day reset plan, and you'll be set.
Rule 1: Nutrition
Cut out sugar for seven days. Check labels, skip sweets and alcohol. Avoid sweet fruits and limit high-calorie healthy snacks like nuts, peanut butter, and butter. Stick to healthy carbs (bread, brown rice, oats, etc.) in the morning or before workouts.
Rule 2: Moderate Movement
Incorporate moderate activity daily. Turn chores, bike rides, and walks into opportunities—it's always beneficial, especially now.
Rule 3: Cardio
Every other day, do 30-60 minutes of intense cardio: cycling, swimming, or running. Group classes like Bodyattack, Bodycombat, or step are great too. Limit high-impact sessions (running, jumping classes like Bodyattack, Grit, Insanity) to three per week to avoid injury.
Rule 4: Strength Training
Complete three strength sessions during your 7-day reset. Opt for Bodypump, ClubPower, power yoga, Pilates, or Bodybalance. Prioritize safe, supervised training with a personalized program for fast, effective results.
Yes, you'll move daily for a week—combine sessions and rest one day between strength workouts. If sore or fatigued, swap strength for moderate movement or cardio.
Rule 5: Relaxation
Prioritize downtime. Stress derails progress. This isn't a crash diet—eat healthily and adequately to stay motivated and focused.
Need more? Visit www.fitnessbijbel.com for free food and shopping lists.
Good luck!
This blog is by…
Marije de Vries (1981), entrepreneur, trainer, and coach in fitness and corporate wellness. Her change program helps thousands transition to ideal lifestyles yearly. She blogs weekly for Santé.
Order Marije's book Fitness Bible for Women now. Visit www.fitnessbijbel.com
Read all of Marije's blogs >>
