But somehow I feel like I’ve only won the battle, not the war, aka, Summer BBQs. With Memorial Day just around the corner, they’re a-comin’ and with them, beer, hot dogs, potato salad, chips and dip… It’s all going to tempt me beyond belief, especially once I have a few cocktails. So in an effort to maintain what I’ve worked so hard for, I’ve come up with a BBQ Game Plan.

This may sound deep, but setting an intention before I begin my day has really helped me stay on track. So why not set one before I head to any summer gathering where not-so-healthy food is involved?

Promise yourself to be kind to your body. Treat it like a temple; after all, it is what allows you to function normally everyday. Doing this will keep you conscious of your noshing choices.

Be sure healthy options are available. Find out if your friends, especially guy friends, are serving anything other than artery clogging fare. If they’re not, bring a veggie platter, and maybe some chicken or shrimp. That way you won’t be forced to eat a greasy cheeseburger.

Load up on veggies. So you’re there, you’re hungry, you see all the deliciousness being grilled and passed around. Refocus on your intention and GO FOR THE VEGETABLES. Load up on these bad boys and, of course, have the healthiest protein possible. You will fill up quickly (helloooo, fiber!) and ease the temptation for the fattier options.

Determine portion control. Okay, you’re really dying to try some macaroni or potato salad. Go ahead and indulge. BUT your serving should be small, about the size of your palm. Refrain from going back for more; remember you are in love with your new body.

Don’t drink too much. I totally lose track of my healthy eating mantra when I get drunk. Somehow I always think it’s okay to pile everything on my plate, like it doesn’t count. IT DOES. Even worse, our beloved beer, wine and the like have plenty of calories that will only add to the count, so that’s another reason to pace yourself.

I know this may sound really inconvenient and lame, but if you want to develop healthier habits when it comes to summer parties and barbecues (and not have to skip out on them because you’re afraid you’ll throw away everything you’ve worked for), it’s best to start off on the right foot, right now.

Remind yourself of those intense cardio sessions, thousands of crunches, hot yoga classes as well as the healthier food choices you’ve made. You are proof that dedication to your health and fitness works. Stay strong and satisfied with your beautiful bikini body.

Though it doesn’t really seem like it (since my feet are still frozen from my walk home from class….3 hours ago), summer is slowly creeping up on us. And with it, itsy bitsy, teeny weeny bikinis.

[Insert scary movie scream here.]

If the thought of your winter pooch hanging out over the top of your swimsuit bottom isn’t enough to motivate you to get to the gym, perhaps looking at pictures of uber sexy celebs prancing around in their bikinis will do the trick. Or make you cry. Seriously, look! Then tell me you’re not itching to do some jumping jacks.

Ready to GTL (minus the T and L)? Yeah, me too. I need to get Gaga abs and a Kardashian butt by June. And here are just the workouts to make that happen:

Whip your abs into shape:
Not liking the extra flab around your midsection? Here are 8 moves guaranteed to flatten those abs by summer.

Get a bikini-ready butt:
I figure skated for all of high school and then some, so I never really had to worry about my legs or butt. But now that I’m not coaching or competing, I’ve kind of fallen into a rut. And by “into a rut” I mean “my butt is jiggly and it needs to not be jiggly so I can look amazing next to my ex boyfriend’s new girlfriend.” And these 3 quickie butt-toning moves should do just the trick.

Add some definition to your legs:
And just to sweeten the pot, here are some leg toning exercises that will have you wanting to jump into your micro-mini.

Now get thee a mantra (I will look like Gisele by Summer. I will look like Gisele by Summer. I will look like Gisele by Summer….) and get to the gym!

The 4th of July is only a week away and the store mannequins have certainly arrived in their starred and striped bikinis to make sure we don’t forget it.

It’s an American holiday that takes barbecues, fireworks, and beach parties to a whole new level and with it coming up fast, it’s time to pledge our allegiance to our diets. These diet shape-ups will have you ready to don your nautical wear from the first notes of the Star-Spangled Banner and beyond.

Smoothie Sailing: If no one has let you in on the secret yet, let me be the first to inform of the word of the day: SMOOTH-IES. Smoothies can be counted as a meal substitute or an afternoon snack and they are absolutely delicious (provided that you put the right stuff in them). These 8-ounce concoctions will leave you feeling fuller longer and they are great for sitting by the pool. Simply add ¾ cup of milk, 1/2 cup of berries, whey powder and peanut butter and sip your way to slim!

Go for the grains: Have you seen the intense high fructose corn syrup commercials on the television? Well this little demon takes up living space in white breads. Switching to whole-grain breads and cereals will give your body the power it needs to fight off flab. And for those who say carbohydrates are not good for you, here is the correction: the right kind (i.e. brown rice, whole wheat bread and pastas) will be your best friends forever if you let them.

Leave the French fries in France this 4th: There is no way around it, anyone looking to majorly shape up their body has got to drop the fried foods. No, you don’t have to make a pact to never touch a burger or fried dough again, but the key is moderation. Stick to grilled chicken, sautéed vegetables, and meals that are not bathed in a tub of oil before they hit your stomach. By slowly erasing these trouble makers from your diet you will find your abs thanking you very sweetly.

Skimmy dipping: Whole milk has long been associated with calcium. And yes, we need our calcium. But why not go for the skim milk? We get the same amount of calcium (even more, actually) without all that fat. At first you might gripe over the taste of skim milk compared to 2% percent but start slow; begin adding skim milk to your lattes or to your cereal in the a.m. and move up from there.

Thank you, Popeye: Alright, with that subtitle you already know what I am about to suggest. But I am about to dish out some diet-saving advice here. We think diets and our minds automatically race to the salad. Hold on two seconds, drop the iceberg lettuce (yea, the cheap lettuce that provides no kind of substantial nutrients), and go for the spinach to make up your salad. The greatest thing about adding this green leafed superstar to your veggies, your stomach won’t be growling at you in .2 seconds. Fills you up and slims you down!

So try out these diet shape-ups in the next few weeks as you are looking for routes to be a firecracker this 4th of July. As any nutrition lover would suggest, all of these diet tips work even better with a solid exercise regimen. Hit up the trails, run on the beach, and make the most of the summer sun. Work out, drink plenty of water and try out some of these tips then prepare to slim down and sizzle in your red, white and blue this year.

Think you’ll survive it? Think again.

1. Warm Pasta Salad – Unless you have concrete evidence the dish doesn’t contain mayonnaise then don’t take the risk. One bite of Aunt Sarah’s famous Mayo-and-Bacon pasta salad that’s been baking in the sun for 6+ hours will lead to one long trip to the toilet. Forget making an appearance at your best friend’s pool party. You’ll be lucky to make an appearance outside of the bathroom.

2. White Pants Stains – Every fashion magazine pushes white pants for summer… and every television sitcom warns us about the hazards of wearing ‘em. You’re asking for grass stains, ketchup spills, or worse, the dreaded period stain. Because your body is the ultimate prankster when it comes to making sure that you get your usually regular period at the worst times ever.

3. Family Members Speaking Aloud – Hypothetically, it’s a wonderful idea to gather the family together for the annual Memorial Day barbecue. In reality you spend the whole time chocking on mini hot dogs because you’re so shocked by the fact that your grandmother thought it was appropriate to ask if you think oral sex is not real sex.

4. Bikini Body – Sure, in a post-body-image-matters-world we would all throw on our bikinis regardless of what we look like. But we’re living in an age when we’re all supposed have the body of Dakota Fanning circa 1997. Nothing’s more disappointing than looking in the mirror in your string bikini and realizing that you never got around to getting those rock-hard abs that Cosmo promised you could get in 3 days or less (food optional).

5. Sunburn –  Odds are your skin hasn’t seen sun since last August and you’re whiter than Casper’s albino cousin. No better opportunity to fall asleep in the sun for 8 hours, right? Wrong. Unless you’re soaking in a vat of SPF 500, you’re going to fry and get weird tan lines and spend the rest of the summer wearing long sleeves to the beach and zinc oxide on your nose.

Except, I do imagine it. I catch myself worrying about non-existent assignments and responsibilities that won’t resume until September. But even more, I constantly find myself spacing out at work, reminiscing about all the good stuff that comes along with college. Mostly the whole not-bored-at-work-9-to-5 thing.

And I miss it!

Meal Plans: While I’m lucky enough not to be taking classes this summer, I do have to work — which means I’m stuck in a college town all summer long without the benefit of visiting home, and therefore the benefit of home cookin’. My freshman year, I ate dining hall food. My sophomore year, my sorority dues included a meal plan. This summer, with my sorority house closed and the dining halls freshmen-infested, I’m armed only with my apartment’s kitchen and whatever the hell I find when I Google “easy, cheap, healthy recipes” and pudding. Do I enjoy learning to cook? Absolutely. Would I prefer a cook to prepare my meals? Uh, hell yes. Plus, there’s no clean up if you’re not the one using all the dishes…

The Gym: As any lady knows, summer is either the best time to flaunt your hard earned bikini-bod, or to berate yourself for spending more of Spring watching The Office than a yoga instructor. So naturally, gym time is a necessary evil (unless you enjoy working out, which I sadly do not). Imagine my disappointment when I arrived at my campus gym early for kickboxing, only to have my student I.D. DENIED at the turnstile. It was almost as embarrassing as having a credit card declined, weirdly enough. Apparently, if you don’t take summer classes at FSU, you can’t use the gym (I guess the tuition I pay during fall and spring doesn’t cut it). Every day as I run outside (instead of on a treadmill with AC and Daisy of Love repeats) I count the days until I’ll be back at the student gym.

The Bar Scene: Never in my life did I think I’d find myself wishing for the bar to be more crowded. There are no lines for the bathroom, the bartenders are almost overly attentive, and I have enough room to extend my arms. All of these are seemingly good things, but when there are no people to watch, no strangers to mingle with, and no one standing between me and unlimited mojitos, things at the bar just don’t end well. When it takes me 20 minutes to fight my way through the crowd to the bar in Fall, I will look back at this time lovingly, but for now, the bar scene just seems kinda boring.

“Academic Expenses”: As I mentioned before, I’m a working woman. But when my parents offer to help out with any school related costs, I definitely don’t turn it down. The beauty of this is that there is always some way to explain a purchase as necessary to my academic career. “Supplies” at Walmart, “Business attire” for those in-class presentations, and my personal favorite “Whatever they sell at the bookstore” because Mom’s credit card is on file there. A random charge on her statement is easily explained during the semester, but trying to convince her that I need money for “road trip supplies” doesn’t go as smoothly.

Overall, I’m not complaining about a long, hot and relaxing summer—but there are definitely a few things I miss about Fall and Spring. What about you guys?

Any Pilates enthusiast will agree that this practice can tighten your tummy in just one session. Ab exercises that are inspired by the Pilates roll up will give your mid section a flatter look and you will stand taller, which creates the illusion of looking slimmer.

Try lying on your back, legs out straight. Take a deep breath in through your nose and breath out as you pull your belly button towards your spine. Repeat, but this time when you breathe out peel your head off the ground and then – one vertebra at a time, keeping your tummy pulled inward – lift all the way up and over, rounding your back out as you reach the top. This is known as the Pilates Roll Up and to watch how it’s done, check out this video. Done regularly, your stomach will look like amazing every day. Do this move 20x before you hit the beach (yes the very same day) for some fABulous results.

Looking for a tighter butt? Try these two moves the same day you put on your bathing suit. The first is a split lunge and the second is a plank glute kick-back that is way harder than it looks. You can do these both at home right before you head out for the day. For the lunge, all you need is a step. Place one leg on top of the step and balance on the ball of your opposite foot about 8 inches behind you. Lower into a lunge until your front thigh is parallel to the ground, raise up pressing through the glute of the leg on top of the step. Repeat for 10-15 reps, then switch legs.

For the second move, get in plank position with your forearms resting on the ground. Raise your right foot in a flexed position about 6 inches above the ground, pause for a second and lower. Repeat on your opposite leg to complete 1 rep. Repeat for 15 reps. Wipe the sweat off your brow.

Switching up your diet can also contribute to a quick fix: stop drinking soda, stop drinking beer, and drastically reduce your sodium intake if possible. This will reduce the amount of water retention you are holding on to, which means less bloating. I understand the beer thing might be easier said than done, so if you know you are going to drink, avoid the midnight pizza run (duh) and don’t have a bagel to fix the morning hangover. Go with a healthy well rounded portion controlled dinner and a yummy veggie egg white omelette instead.

If you’re still feeling large, thank the heavens that cute cover-ups exist. And next year, start getting into shape before the first day of summer with this bikini body workout.

[If you liked this workout, don't forget to subscribe to DietHealth on YouTube for free and check out my blog updated weekly over at Examiner.com! It's like having your very own personal trainer at no cost. Could there be anything better? Have a question? Ask me on Twitter.]

Now that daylight savings is behind us, we can look forward to longer, warmer days! To celebrate the wonderful season of blooming flowers, running outside, and the warm weather, get started on that bikini body with a new “Spring Into Swimsuit Season!” circuit workout.  It’s a 30 minute circuit workout you can do anywhere, even your dorm room!The best part is that this workout not only blasts calories, but it also ignites your metabolism burning fat all over your precious body!

Have an iPod or iPhone? You can now download this very workout for less than a dollar! For just $0.75 you can buy the video and save it on your iPod. Next time when you go to the gym, instead of trying to remember what you saw on YouTube, you can just watch it again on your iPod along with tons of other helpful fitness videos.

It’s like having a personal trainer at the gym for a fraction of the cost. (Take that, recession!)

You can even do these videos at home and you don’t need to buy the equipment. Here is a breakdown of alternatives:

Jump Rope – Just pretend there is one in your hand and simulate the wrist movement.

Medicine Ball – Soccer ball, basketball, any ball, a shoe box…

Weights – Cans of food like vegetables, soup, sauces, or even water bottles.

Physio Ball - I got nothing here. You kinda need this one. If you don’t, you can do the same movements without the ball (regular push up and leg lift).

If this particular workout doesn’t strike your fancy, there are tons of other online workouts available, from cardio to at-home Pilates. The possibilities are endless, so get online and find the “personal trainer” that works best for you.

Enjoy your workout!

Get even more weekly fitness updates by checking out my blog on Examiner and following me on Twitter.

I’ve got a huge array of outdoor exercise that I’ve taken on for the summer. If you don’t have a gym membership, but you want to be active — don’t sweat it (ha.ha.HA.). Try some of these outdoor activities:

1. Go for a jog. I used to think that ‘running’ was difficult. I always had to quit shortly after starting because I was so out of breath. But then I realized the trick to running…it’s to JOG. Don’t push yourself too hard. When you need a break, take it! Walk for a while and start running again when you’re ready.

2. Take a camera and walk. Walking by itself can be pretty boring if you don’t have a purpose. So why not grab a camera and go on a little photography stroll? You’ll burn calories and, if you’re anything like me, gain a new sort of appreciation for nature, as well as your neighborhood.

3. Swim. Yep. Put on that bathing suit, whether or not you like it, and swim. The beauty of swimming is that you hardly realize how much you’re working out. It’s fun and great exercise. Plus, learning to accept your own bikini bod is essential for your self esteem.

4. Play some sports! You’re not in high school anymore. Your friends aren’t gonna reject you for being a ‘jock’ if you play some sports. Join a local soccer team, take up dancing in the park, or…if you’re like me…start exploring caves! There are tons of sports that will get your heart beat racing while you have fun. Hell, even a hike through the woods is great exercise.

5. Ride your bike. Who wants to pay for gas right now, anyway? Screw that. Get a bike and ride it around. You’ll burn calories and save money while you’re at it.

You don’t have to be obsessed with working out to be in shape. You just have to know what kind of work out is best for you and your own body. There’s my advice…now get off your computer and go outside!

[photo from: jasonchristopher.com]

And it showed…I put on at least ten pounds. But, have no fear if you are in a similar situation, that extra weight is easy to peel off and there’s no better time to do it than summer.

The satisfaction you will feel upon returning to campus and leaving that guy, who you hooked up with regularly but haven’t seen since May, totally speechless and begging to get you back because of your bangin’ body will be amazing. Trust me, it’s worth the pain and effort.

So, what better hot broad to emulate than Jessica Biel? I mean, she was named Esquire’s “Sexiest Woman Alive.” Lucky for us, personal trainers of fit celebrities such as Biel revealed their best diet and fitness advice to US magazine for getting in shape. And I must say that the list, surprisingly enough, is some of the best and sane advice I’ve read in awhile.

1. Change is good!

Jessica Biel’s trainer, Jason Walsh, likes to keep his client mentally stimulated. “I’m a big advocate of recreational sports and stuff. If someone can get out there, even if it’s a hike or something like that, just to break up the monotony of going to the gym…I really like that.”

2. Hard work is even better.

According to Walsh, Biel’s workouts are intense. “We do full body movements. You are pretty much using as many muscles possible at once, which in turn will jack that heart rate up.”

3. Food is not the enemy.

If you’re out and about as Walsh recommends, you need snacks and drinks to give you sustained energy. He suggests “really organic and clean foods, all natural, like nuts.” Also, “an amino acid drink, so that you’re not burning up a lot of your muscle, or protein.”

4. Everything old is new again.

Walsh loves to use medicine balls with his intermediate to advanced level clients. “Get a medicine ball and do a lunge with a twist while you are holding the ball. Those are great. You are activating so many muscles at once, and you are using those muscles over so many different plains.”

5. Healthy meals can be tasty.

Harley Pasternak, who works with Eva Mendes and Grey’s Anatomy star Katherine Heigl, taught both of the actresses how to cook meals with some easy, healthy substitutions. “Breakfast would be whole grain French toast with egg whites and cinnamon. For a mid-morning snack, they’d do a mixed-berry protein shake. Lunch might be sweet potato tuna melt. An afternoon snack might be hummus with celery sticks. Dinner would be spaghetti and meatballs with spaghetti squash and meatballs made of turkey or chicken breast.”

6. Just because it’s trendy doesn’t mean it works.

Pasternak doesn’t do yoga or pilates with his clients. “Those are great forms of exercise for stability and balance, but neither one of those is going to change your body dramatically like training with weights does.”

7. The “F” word is not all bad.

Rachel McAdams’ trainer, Jerry Owen, says, “The biggest problem is that people are fat phobic. It’s clinically proven that we need healthy fat in our diets. You need to eat a balanced diet but not be afraid of fat, like Omega 3 fatty acids like walnuts, olive oil and even coconut oil.”

8. Focus on your whole body – not just problem areas.

Owens tells Us the best way to lose weight and tone up is “to blend nutrition, exercise, and physical therapy. The body responds better. People get too wrapped up in doing isolated movement, like being very body part specific.”

9. All cardio and no lifting makes for bad workouts.

“People get too cardio-crazy and need to do more weight lifting,” says Owens. He explains that for many people on elliptical machines, “their heart rate is about the same as if they were shopping around a mall.”

10. Everybody needs a break.

Owens delivers the best news possible: working out for more than an hour is a “waste of time.” He suggests gym-goers “take one to two days off a week: have a massage, make sure you get plenty of rest. The muscles actually change when they’re recovering.”

This list is from USMagazine.com and should help with shedding those unwanted pounds that crept up over the course of the year. Good luck!

Ah! I know this may seem scary and sudden for some. I agree. After a bitter cold and snowy winter, I suddenly realized that I need to get my backside into tip top shape for this clothing season.

Well, luckily, our friends over at fitsugar.com have provided a fabulous workout just for that backside of yours. And, it’s only four minutes! No matter how stressed you are with finals and papers, you can squeeze four measly minutes into your day to do these exercises.

Check out the video first to watch a girl demonstrate the workout, or do it along with her in your dorm or apartment. If you’re more of a gym girl, take the printable version with you to the gym. Trust me, your ass will thank you later.