Summer Slim Down – How to Get Swimsuit Ready In 3 weeks!


Summer is here! When I think of summer I think of relaxing in the sunshine, hitting the beach, and a chance to finally break out some of those cute swimsuits! I can hear it now, “But I’m not ready to be in a swimsuit! I haven’t had the time to work out or eat healthy! Help!”

There are definitely ways to tighten and tone your body before hitting the beach, but it’s going to depend upon how much work and dedication you’re willing to put in. You should be able to see results in as little as two to three weeks.

Join us on Tuesdays at Cure Program for our Women’s Empowerment Lunches! Our topic for this Tuesday is how to get swimsuit ready in as little time as possible. We’ll share more of our tips, tricks, and recommendations on Tuesday!

Here are some of our tips for getting bikini body ready!

Three weeks before:

1. Clean up your Diet! This is absolutely the most important rule of all. You can work out as much as you like, but if you’re not giving your body the nutrition it needs, you’re simply undoing all of the hard work that you’ve put into your workout sessions. You want to stay away from anything that has been processed. Keep it simple and stick with veggies, fruits, lean poultry and fish, and whole grains. Abs are made in the kitchen! We’ll talk about specific foods and meals that you can make at our empowerment session for the next two Tuesdays.

2. Drink your water! Green Tea is amazing as well. Studies have shown that drinking one cup of green tea can actually burn up to eighty calories per cup! We recommend drinking 3 liters of water per day. If you don’t like the taste of water or want to switch it up, we recommend drinking green tea to count toward your water consumption. Just be sure to switch to decaf after 3pm so you get your beauty sleep! We’ll be providing you with some green tea recommendations at our empowerment sessions.

3. Perform Cardio 5x per Week. If you want to be ready for the beach in three weeks, you’ll definitely want to add in some cardio sessions to speed up the fat burning process. Cardio is anything that gets your heart pumping and can include anything from running, cycling, jump roping, aerobics, and swimming. We recommend performing steady state cardio three times per week for 45 minutes and adding in high intensity intervals (HIIT) two times per week. Not only are intervals a great way to burn calories, they also aid in speeding up your metabolism hours after you’re done. If you’re interested in specific cardio routines, join us on Tuesday! They’re tough- but worth it!

4. Perform Weight Training 2-3x times per week. While weight training won’t help you lose weight alone (you need cardio to accompany it,) it WILL help you sculpt and shape your body.

5. Sleep! Your body needs sleep in order to function properly. Lack of sleep is linked to increased appetite, cravings, and the increase of cortisol- a hormone that releases belly fat. Make sure you’re getting at least 7-8 hours of sleep per night and that you’re sleeping schedule is the same everyday.

 One week Before:

6. Choose the right swimsuit for your body type. Make sure to choose a suit that is complimentary and that fits your body type appropriately. Choose your favorite body part and show it off! If you have long, sleek legs, choose swimsuit bottoms that have a higher cut on the hip to help emphasize them even more. If you have a tiny waist, rock the bikini! If you’re top heavy, wear a supportive bikini top (make sure you have straps or a halter with underwire) in a darker color and draw attention to your bikini bottoms with a lighter color or with prints. Bottom-heavy ladies will want to do the opposite and wear darker bikini bottoms with plenty of coverage and pair it with fun bikini tops in different colors and designs. Ladies who have smaller chests look great in bandeau tops. It’s all about choosing what works best for your figure.

7. Use a Sweatband! Many people used to use waistbands while performing cardio sessions, but they’re not used as much anymore. While Waistbands won’t help you lose fat, they will help you shed excess water weight. We’ve tried them and definitely notice difference in the flatness of our tummies!

 The Day Before:

8. Get an airbrush tan. Airbrush tanning is wonderful for giving you a more toned and defined look. We recommend having it done by a professional, but if that’s not an option for you, you can buy a number of different tanning products. Just make sure to do a test run beforehand to avoid any streaks or spots!

9. Avoid foods that can make you bloat. Some foods are healthy, but they can also make you bloat, which is definitely not what you want to eat before you hit the beach. Try to limit your consumption of fibrous veggies and fruits and stick to some that are more water based. Some good examples are asparagus, spinach, berries, and citrus fruits such as orange slices. Also make sure to watch your sodium (salt) that you’re consuming each day. The rule of thumb is to usually stick to less than 1500mg per day.

The day of:

10. Time to show of your hard work and rock that swimsuit! Moisturize and put on some shimmery lotion on your legs and shoulders. You can also try a tummy tightening gel or thigh smoothing cream to help with any cellulite issues. We’ll share our favorites on Tuesday.

Most important is to be confident and enjoy being you. Splash around in the water and have fun with your family and friends. The more confident you are, the more confident you’ll look. Enjoy your summer and rock that swimsuit!


Vanessa is our Nutrition & Wellness Coach here at CURE Program.

Using a personalized and integrative approach, Vanessa is able to uncover your true potential and to assist you with your health and weight loss goals. Experience working in wellness facilities, medical clinics, inpatient, partial hospitalization and intensive outpatient settings gives Vanessa valuable credentials in helping others overcome obstacles and personal struggles with food. Transformation is a journey and Vanessa is here to help you during that journey toward self fulfillment.