If you’re not feeling super comfortable in your own skin, putting on a bikini can be seriously stressful. Putting everything on display, constantly thinking people are judging you and hearing that negative inner dialogue on loop – it’s a horrible feeling. That’s why this summer I want you feel like the confident babe that you are from the inside out. And with this 7-day bikini body challenge, you’re going to be killing it in your swimsuit.
So ladies, get ready because we have seven challenges and seven days to change your mindset and start feeling great. Your goal is to hit all seven challenges each day of the week.
Let’s get started!
How to do the bikini body challenge
Challenge #1 – Positive affirmations
First things first, we need to banish that negative self talk. The number one most essential thing that you need to look great in a bikini is confidence. So if you’re putting yourself down and being your own worst critic, you won’t be feeling super secure in your swimsuit. To conquer the negative voice in your head, I want you to practice positive affirmations. That means pick a sentence or a quote that speaks to how you want to feel and say it everyday.
Every single time a negative thought comes into your head, take a deep breathe and repeat your positive affirmation. I even recommend writing it down on a sticky note and putting it in places you see throughout the day, like your bathroom mirror or your fridge.
Here are a few examples of positive affirmations, but feel free to make your own!
- My body is strong and beautiful.
- I am confident, bold and healthy.
- I radiate positivity, beauty and acceptance.
Challenge #2 – Wear your bikini
Yep, I want you to wear your bikini every single day. It doesn’t have to be at the pool or at the beach or even for the whole day. It can be for 10 minutes in front of your bathroom mirror. Wondering why? Well here’s the thing, the more you get used to wearing your bikini the more comfortable you’ll feel in it. Wearing your swimsuit for a bit each day will make it seem like less of event when you put it on and more like just another piece of your wardrobe.
Sure it might feel a bit odd, or even a bit horrible the first couple of days if you’re feeling down on your body, but those are the moments I want you to look in the mirror and return to your positive affirmations.
If you’re really uncomfortable, take note of why you feel that way. I don’t mean just the general “I hate my body”, but really how the fit and style of your swimwear feels. Maybe you need a different size, or a more conservative style to really start to feel comfortable. Bikinis come in a ton of different styles that can fit different body types and feel less nerve-wracking than the typical string bikini.
Challenge #3 – Eat more greens
Chances are you don’t eat enough vegetables every day, and especially not enough greens. Don’t fret, most of us don’t. Now’s the time for positive improvement though. Aim to get an extra serving (or two!) of leafy greens every single day this week.
There’s a few ways you can do this. You can make a salad, throw a handful of spinach into your smoothie, sauté some greens as a side dish, or purchase a greens powder and add it to your water. If you want to get a bit more creative, you can trade out your lunch wrap for a collard wrap, make pesto or juice your greens.
Challenge #4 – Drink at least 3 litres of water
Drinking more water is great for your skin, energy, digestion and detox. Your goal for the week is to drink at least three litres of water every day. If you’re not used to it, it’ll probably feel like a lot, and you might not to go to the bathroom often. But don’t worry, your body will adjust, and you’ll start noticing a glow to your complexion and less sluggish overall.
Get your water in with herbal tea, filtered water or fruit-infused waters.
Challenge #5 – Get active
This bikini body challenge wouldn’t be complete without some exercise am I right!? So over the next seven days I want you to fit in three full body training sessions, three days of cardio, and one day of gentle stretching and rest. Ideally you’re going to alternate your days so your muscle can rest.
The cardio portion is totally up to you, it can be a walk, run, bike ride or dance class even. Your full body session can be at the gym or at home. I have a ton of free workouts that you can use for this bikini body challenge, so check out any of the ones below to get started:
- Bikini body workout guide – 7 exercises to get you summer ready
- Sweaty at home bikini body workout plan
- How to get a bikini body (+a free beach workout)
- 9 full body moves for a beginner’s gym workout plan
- Sweaty at home full body workout
Challenge #6 – Meditate
Meditation is great way to disconnect from technology and the hustle and bustle of everyday life, and instead reconnect with yourself. It allows you to quiet your mind, and truly relax. You can meditate a number of different ways, so feel free to try different methods to see what works for you.
Some great options include deep breathing exercises, perhaps with some soft music. You can also use guided meditation apps like Headspace or Calm, or just go for a walk by yourself to clear your mind.
Aim for at least 10-15 minutes each day.
Challenge #7 – Get 8 hours of sleep
Maybe the hardest of them all, but I want you to get 8 hours of sleep. Shut off electronics early on and stay off your phone late at night. Start preparing your brain for rest earlier each night so you can make sure you get eight hours of quality rest.
You’ll wake up feeling happier, experience less food cravings, and have more energy to carry you through the day and these challenges all week long.
Love your #innerbabe
This 7-day bikini body challenge is about committing to yourself and learning how to embrace self care and self love. I want you to feel amazing in your swimsuit, and everyday thereafter.
If you’re feeling brave, post your pictures or positive affirmations to instagram and tag us at @Movewithjanine. Our #innerbabe community is all about supporting likeminded women so we can all smash out our goals together.
How did you do during the 7-day bikini body challenge? Share your experience with us in the comments below.