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(HealthNewsDigest.com) – As the summer weather begins to heat up, most people plan their trips to the beach, lake or even their neighbor’s pool, all which involve the need to don the dreaded bathing suit. For some, months of preparation allow them the confidence to sport a teeny bikini. But regardless, no one wants the time spent getting bikini-bod-ready to be blown away by the temptations of indulging in food or skipping out on a typically consistent work out plan while on a vacation. Declan Condron, the co-creator and exercise physiologist of PumpOne FitnessBuilder, gives his Top 5 Tips to be- and stay- bikini ready this summer!
Declan’s Top 5 Tips to Be and Stay Bikini Ready:
Try to do something everyday: no matter how simple it may seem. Declan says that “this does not necessarily mean you have to be at the gym everyday for hours. By making some smart decisions you can add in exercise in short spurts throughout the day, like taking the stairs.”
Don’t get caught in the “Spot Reduction” rut: spot reduction does not exist, according to Declan. It refers to the idea that if you do a ton of exercises for a certain body part, it will become beautifully sculpted. This is unfortunately not the case. The best way to lose weight and gain muscle tone is to perform a total body conditioning program and eat a healthy diet.
Focus on a small goal: don’t psych yourself out by trying to lose 25 pounds. Concentrate on a smaller number like losing 1 to 2 clothing sizes… “It makes a huge difference!” claims Declan
Avoid those tasty summer thirst quenchers: come summer, people break out the blenders and mixes to whip up margaritas and daiquiris. But all that sugar and alcohol can play a very detrimental role in losing weight and gaining muscle. Declan notes that “alcohol is empty calories with no nutritional value. It also can increase fluid retention, which leads to bloating”- the last thing anyone wants when in a bathing suit!
Don’t stick to the same workout: have an “all-round conditioning program that includes strength training, cardio and flexibility training. An ideal plan has three days of strength training, two-three days of cardio, and stretching as often as possible,” states Declan
PumpOne FitnessBuilder is an App for the iPhone and iPod touch available exclusively free for your readers at this link, iTunes App Store,! FitnessBuilder features over 400 complete workouts and a growing collection of over 4,000 exercise images and videos that users can drag and drop to create their own workouts. The benefits of PumpOne workouts include:
A professional trainer who guides you through complete workouts with video and audio coaching using both male and female exercise demonstrations.
Each exercise image shows a start and end position that tells you exactly what body-part you are working.
A variety of already available and downloadable workouts focused on everything from abs and fat burn to yoga and Pilates to office stretches and lower back relief.
Luckily, you can enjoy your time off while still staying in shape because PumpOne FitnessBuilder has a special workout program specifically designed for travelers, vacationers, and stay-cationers alike! It is a program designed for people simply separated from their normal routine, making it a must-have for summertime escapes! More information and a tutorial of FitnessBuilder can be found at PumpOne.com.
About Declan Condron, MS, CSCS, USAW
Declan Condron is PumpOne’s exercise physiologist and has been in the fitness industry for over 10 years. He has worked as a Strength and Conditioning Coach, Physical Education Instructor and Personal Trainer. As an elite personal trainer at an exclusive New York City gym, Declan has held the positions of Personal Training Manager, Fitness Manager and Personal Trainer.
As co-founder and fitness expert for PumpOne, the only portable personal training program for color image-ready handheld devices like the iPod, Treo and others, Declan designed all the digital trainer workouts for consumers for varying fitness levels and goals. Declan holds a M.S. and B.S. degree in Exercise Physiology from Southern Connecticut State University and Hofstra University respectively. He completed his internship for his B.S. degree in Cardiac Rehabilitation at a Long Island Hospital. He completed his internship for his M.S. degree in Sports Strength and Conditioning at Yale University. During these times, Declan has worked with everyone from post rehabilitation cardiac patients to professional athletes. Declan is also a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA), as well as a Certified Olympic Weightlifting Coach through the United States Weightlifting Association (USAW).
About PumpOne
PumpOne creates portable personal fitness trainers that go where you go. With the world’s largest made-for-mobile exercise image and video library, PumpOne’s workouts cover every training method and work on any portable mp3 player or Smartphone. Employing state-of-the-art technology with the simplicity of drag & drop or just a touch of a screen, PumpOne’s branded and private-labeled products help users lose weight, gain strength, build endurance, become more flexible and help improve heart health. For more information, please visit www.pumpone.com.
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