4 Things You Can Do NOW to Get Ready for Bikini Season

6th Apr 16 | Lifestyle


With summer closing in, many of us are looking forward to getting out and enjoying the fair weather.

Some of us may have holidays planned or events such as weddings to go to.

It goes without saying, with the warmer weather, the opportunity for baring some flesh increases. The majority of people will be eager to get into a little tighter shape in anticipation of some sun worship (fingers crossed).

Below are 4 essential habits that will help you to get yourself where you want to be and stay there.


1. Set (attainable) Goals

Studies show that people who use goal setting are far more likely to succeed when   making changes.

Taking the time to sit down and formulate a very specific and attainable goal is a really important step when making any big change. The more specific that you can be, the better. It is also REALLY important to put a definite time frame on the goal and not to leave it open ended.

For instance: “I want to drop 1 jeans size in 12 weeks’ time” is specific, attainable, and also has a definite time frame.  Whereas “I want to lose some weight in the next  while” is vague, and has no real measurable aspect or time frame.

Once you have your goal locked down, write it on a post-it or on a piece of paper and stick it on a wall somewhere that you will see it every day so that you can’t avoid it. I like to stick mine on the bathroom mirror which means you see it first thing in the morning and last thing at night.

2. Visualise

Visualisation is a powerful tool when it comes to setting and achieving goals. It is used by many of the world's top performers in both the sports and business worlds.The good news is that it’s free, and really easy to do.

Simply sit down in a quiet room and begin form a picture of yourself achieving your chosen goal. Use as much detail and specifics as possible. Try to imagine the feelings and emotions that would be the result of achieving your goal. Use this visualisation as an anchor that you can revert back to when times are hard or you feel like straying from the path.

3. Develop a Sleep routine

I cannot overestimate the importance of getting quality sleep. There are many studies to show the negative effects of neglecting your sleep. Not getting enough sleep has the ability to effect loads of functions from recovery after training to stress levels and everything in between. Some simple strategies to help you make the most of your hours in the sack include:

Go to bed before midnight

Every hour of sleep before midnight is worth two after. Getting your head down earlier will help you to recover better and level out your hormones, leaving you in a better mood and more energised for the day.

Wear an eye mask

In this modern world, there is an abundance of light pollution. Even with the curtains closed and lights off, there is still lots of ambient light such as phone LEDs and chargers that can all negatively affect our sleep quality. I find wearing a good quality eye mask is a failsafe way to completely block out all ambient light and ensure you get the best sleep possible.

Personally I use the cabeau eye mask which is available through amazon.

Avoid all screens an hour before bedtime

The blue light emitted by phone, television, and computer screens elevates cortisol, which is a stress hormone. Our cortisol levels are naturally high in the morning to give us energy for the day. As night approaches, the level of cortisol should drop off in order to make us tired and ready to sleep. However, if we are artificially stimulating cortisol release by staring at screens, it can make it hard to go asleep or even stop us sleeping all together. Chronically elevated cortisol levels can also make it very hard to shed unwanted body fat.

There are some apps available which can filter all of the blue light spectrum from your computer and phone screens in case you really have to write that email before bed

F.lux  - for computers

Twilight -  for android phones and tablets

Night shift mode - is built into newer iPhone and iPad. Find out how to activate it on the link

4. Develop a movement practise    

Movement and exercise give us a multitude of positive benefits.

Developing a routine of movement or training is an important portion of any undertaking to get healthier. If you are a stranger to physical exertion, I strongly suggest joining a class or club of some sort whether it is dance, yoga, cross fit or a running or hiking club. Joining some sort of group will help to create a positive environment, you will meet like - minded people who are on the same journey. Having friends in the group will make you more likely to turn up regularly and you will look forward to seeing your friends at the classes/events

The endorphins (happy hormones) that are released after exercise will make you feel awesome and noticing improvements in your fitness are a great boost to make you happy about the positive changes that you’ve made.

Integrate these 4 habits into our lifestyle and you will be well on the way to a healthier, happier YOU.

Jody has a passion for the pursuit of human improvement through physical movement practice, nutrition and self awareness. He has trained and coached in many areas including olympic weightlifting, strength and conditioning, crossfit, martial arts, gymnastics, yoga and everything in-between.

His specialty is using movement practice to re-centre the body and bring people backto a more natural state with improved health and wellness.

He passionately believes that movement is the cure to many of todays' ailments brought on by our sedentary lifestyles, and has seen properly implemented movement strategies improve performance and solve chronic pain many times over. 

Contact Jody Kennedy for more tips below:

Twitter: @jodykennedy_ie

Instagram: /jodykennedy_ie

YouTube: /jodyk200

Website: https://lonesomesamurai.com/

Email: Jodykennedyie@gmail.com