Get Fit: My 2014 Bikini Boot Camp Plan

It’s hard to believe that this is my third year of doing Bikini Boot Camp here on the site. I’m so excited to be sharing my 2014 Boot Camp Plan today! I love this time of year because the warm weather inspires me to get in shape. And, seeing all of your amazing feedback on my Boot Camp Plan helps me to get even moreinspired. The great thing about our community is that everyone helps to motivate each other. In fact, I encourage you all to interact with your fellow readers and help each other to stay on track. With that said, this year’s Bikini Boot Camp Plan is a great way to change your body and your mindset for the better. You will feel great not only about your physique, but also about yourself. When it comes to putting on that two-piece, confidence is everything, ladies.

If you tried last year’s Bikini Boot Camp Plan or my 7 Days to Skinny Jeans Reboot, this plan will seem very doable. And, thanks to the ladies at Tone It Up, this year I will be sharing a few bonus motivational tips throughout this plan to help you reach the finish line (which, in this case, is the beach or the pool). Overall, if you remember to make healthy meal choices, sweat at least once a day, and stay focused, you will be feeling in tip–top shape.

Ready to dive in? Here we go…

My Bikini Boot Camp Plan

A Refresher of the Rules

  • This is a lifestyle change, so do not think of it as a diet. Try to stick with this as long as you can!
  • Don’t lose sight of your goals. You can do this!
  • Drink lots and lots of water. {Tone It Up tip: “Drink half your body weight in ounces of water per day. If you have trouble remembering to drink water, get that phone out and set an alarm to remind yourself.}
  • As soon as you wake up, have one cup of lemon water. Make sure you drink it at least 30 minutes before you eat.
  • Pick one exercise to do every day, six days a week (save one day for rest). Need a little inspo?
  • Do all of the exercises listed under “Everyday Exercises” each day in addition to your selected workout.
  • Pick one meal from each category for each day.
  • Pick one snack for each day.

The Off-Limits List

  • No white breads, large portions of cheese or fried foods. {Tone It Up tip: Try to limit these but don’t become obsessive—leave a little wiggle room for your favorite foods.}
  • No candy, baked goods, or ice cream. Ideally, no processed sugar!
  • No soda or sugary drinks.
  • No eating 2-3 hours before you to go bed.

Breakfast Options

  • Any of the options from the Busy Girl Breakfasts post
  • Overnight Oats
  • Any of the options from the Energy Breakfasts post
  • Ezekiel toast topped with 2 sliced up hardboiled eggs served with half of a grapefruit
  • Breakfast Banana Bowl
  • Cacao Almond Yogurt Breakfast
  • 1 Perfect Lemon Zucchini Muffin with a bowl of blueberries 

Lunch & Dinner Options

  • Any of the options from the Busy Girl Lunches post or Busy Girl Dinners posts
  • The Kale Chef’s Salad from our Perfect Brown Bag Lunches post
  • Rosemary grilled chicken with a side of oven-roasted carrots
  • 2 Quinoa Stuffed Mushrooms
  • Greek Yogurt Chicken Salad Wrap
  • Two slices of cauliflower crust pizza with a side of steamed veggies
  • Herb salmon with a side of quinoa
  • Salad with mixed greens, ½ avocado, 1 handful of cherry tomatoes, 1 sliced cucumber, ¼ cup slivered almonds, ½ cup cooked quinoa (mix together olive oil, balsamic vinegar, lemon, salt and pepper for the dressing)
  • Pasta-less Spaghetti
  • A bowl of chicken vegetable soup with 1 slice of dry Ezekiel toast
  • 2 Warm & Savory Thai Lettuce Wraps
  • Roasted Veggie & Hummus Wrap
  • 2 Veggie Burger Medallions with a small side of Buffalo Brussels Bites
  • 1 serving of baked pesto chicken with a small side salad


  • 1 cup Greek yogurt with ½ cup strawberries
  • 2 stalks of celery with 2 tablespoons of peanut butter and a few raisins
  • 1 small bowl of healthy trail mix
  • Revitalizing Kale Smoothie
  • Raw veggies with 3 generous tablespoons of hummus {Tone It Up tip: Load up on veggies, fruits and nuts instead of chips or crackers. Most crackers are high in fat and butter—even the all-natural kinds. Check your labels!}
  • Rosemary Sweet Potato “Fries”
  • 2 Quinoa Turkey Meatballs
  • ½ avocado with a handful of sunflower seeds and 1 teaspoon of honey
  • Grapes & Grahams

Exercise Options

  • Run for 45 minutes
  • The Fat Burning Treadmill Workout
  • Alternate sprinting and walking for 60-90 seconds for 30 minutes
  • 1 hour of yoga, kickboxing or Pilates
  • Tone It Up’s Bikini Body Workout
  • 45 minutes of spin
  • Tone It Up’s Love Your Body with Kettle Bells Workout + 20 minutes of brisk walking
  • 20 minutes of cardio of your choice (Make sure you break a sweat!)
  • 2 sets of my arm workout + 30 squats, 30 lunges, 30 leg lifts for each leg
  • Metabolism Boosting Leg Workout + Slim Waist, Strong Arms Workout
  • Any of the exercise options from my 7 Days to Skinny Jeans Reboot

Everyday Exercises

  • 50 crunches each day (You don’t have to double up if crunches are already part of that day’s workout chosen from the list above).
  • 60 second plank in the morning, 60 second side plank on each side at night {Tone It Up tip: Side planks will blast your love handles! Pulse your hips to the floor and back up to increase the intensity.}

Tone It Up’s Motivation Tips:

  • Set your goal and visualize yourself achieving it.
    We are firm believers that visualization is key to reaching your goals and making your dreams come true. We practice it daily! Start by making a list of where you want to be, or even create a vision board with images that embody those goals—and look at it everyday! Visualize yourself waking up everyday grateful and one step closer to where you want to be. See yourself making healthy choices, completing your workouts and feeling amazing. If you don’t visualize yourself achieving what you want, it’s going to be that much harder to get there.
  • Get organized.
    Take a few steps each week to ensure you stay on track. Lay out your workout clothes for the next three days, pack a gym back to keep in your car, write your workouts for the week in your calendar just like you would an important meeting. Also, don’t forget to prep healthy meals and snacks for the week ahead. We always keep fresh, cut veggies in the fridge and a pre-portioned bag of raw almonds in our purse for on-the-go snacking. These simple steps don’t take too much time or effort, but they go a long way in helping you reach your goals. We call this setting yourself up for success.
  • Indulge your sweet tooth…with healthy options.
    Satisfy your cravings with a small piece of dark chocolate and a cup of herbal tea. We love anything with cinnamon or coconut, which are healthy, natural sweet tooth satisfiers. Another slimming option is to warm up this sleepy time elixir for a creamy, evening treat.
  • Weekends count too.
    If you take every Friday, Saturday and Sunday off from working out and eating healthy, that’s almost half the month. The weekends count more than ever when you’re trying to reach your goals. It can make the difference between up to a 4.3-pound weight loss (or gain) in a month. Challenge yourself to workout both Saturdays and Sundays. Even if it’s a day at the park with your family, a quick 20-minutehigh intense interval-training workout in the mornings or a sweat session with a friend…fit it in! If you have events to attend, eat healthy and choose low calorie options. That means steer clear of fried food and processed sugar. If you’re enjoying cocktails, choose a low calorie option over sugary drinks (you will avoid a headache the next day too!).

Stay tuned for more motivational tips from the Tone It Up girls coming in our next Bikini Boot Camp posts on the blog in a few weeks!

If you follow this plan pretty strictly, you will be ready to tie on your bikini in no time. Stay focused and remember that the overall goal of this Bikini Boot Camp plan is to feel confident, fuel your body with healthy foods, stick to your workout plan, stay hydrated, and get at least 8 hours of sleep every night.

About The Author

Founder of BeMozza

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