96
BODY
Sure, you planned to
spend the chillier months
carving killer arms and
sculpting a flat belly. But
life happened, and now
it’s June. Luckily, a fit body
doesn’t always require
months of hard work. In
fact, according to Karena
Dawn and Katrina Scott,
cofounders of the fitness
and lifestyle community
Tone It Up, you can firm
up and feel good in as lit-
tle as one month, one
week, or even one day. We
asked them to share their
most effective workout
and nutrition plans, with
insight from dietitian Lori
Zanini, RD. Who’s ready
for the beach? You are.ONE
Get a daily serving of
metabolism-stoking
omega-3 fatty acids
from foods such as
flax and chia seeds,
says Zanini. And
eat protein at every
meal to help stabi-
lize your blood sugar.
These muscle-
building plates will
fill you up without
slowing you down.BANANA PEANUT BUT-
TER OVERNIGHT OATS
Mix ²/³ c. rolled oats,
2 T peanut butter,
4 t. chia seeds,
2 t. honey, 1 scoop
vanilla protein pow-
der, 1 c. unsweet-
ened almond milk,
and 1 banana, sliced,
in a bowl, and refrig-
erate overnight.
Makes 2 servings.AQUINOA BOWL
In a bowl, combine
½ c. each cooked
quinoa and diced
cucumber, ¼ c. each
chopped parsley and
green onions, and 1 T
each chopped mint
and pine nuts. Toss
with 1 T Greek yogurt
mixed with 2 t. olive
oil, juice of ½ lemon,
and salt to taste.SPIRULINA
SMOOTHIE BOWL
Blend until creamy:
1 c. coconut water,
¼ avocado, 1 pitted
date, 1 scoop vanilla
protein powder, 1 T
unsalted cashews,
1 T cacao powder,
½ t. each spirulina
and cinnamon,
and ice. Top with
fresh fruit.SINGLE-LEG
DEADLIFT
Begin with feet
together, hands
at sides holding
weights. Keep-
ing arms straight,
bend forward at
hips, lifting left leg
back until chest
and leg are parallel
to ground. Slowly
return to start. Do
15 reps per side.PLANK ROW
TO PRESS
Start in a plank
position with a
weight in each
hand. Pull right
hand toward chest,
bending elbow
and keeping arm
against side [A].
Open chest up and
to the right, bring-
ing right arm into
air [B]. Reverse to
return to start. Do
15 reps per side.BLUNGE JUMPS
Start in a lunge, left
foot forward [A].
Push off right foot
and jump straight
up [B], landing
back in starting
position. Do 15
reps per side.A B“High-intensity train-
ing revs your metab-
olism,” says Scott,
triggering your body
to burn calories all
day long. By blasting
through your energy
stores, you’ll start to
reveal lean, sexy
muscles. Repeat this
sequence three times,
resting one minute
between circuits, five
days a week.1MonthFue
l