It’s May ladies. And this can only mean one thing: Bikini season is upon us. Yikes! If you’re like me, you are probably thinking that you could use a little toning before slipping into that two-piece over Memorial Day weekend. Or perhaps you’re a procrastinator and keep telling yourself that you will work out…tomorrow. No matter your attitude toward fitness, it’s safe to say that we should all aim to be the best versions of our selves: Fit, healthy, and fabulous. That’s why I am sharing my Bikini Boot Camp Plan with you guys… 

When bikini season is on the line, fasts and fad diets may be tempting. But don’t fall victim! Instead, dedicate yourself to a healthy lifestyle. That’s how you will get the best results. The cherry on top? Your results will actually last! I enlisted my trainer, Jarett Del Bene, to share the best exercises to get your body fit and toned for that two-piece and have put together my favorite healthy meals too. My Bikini Boot Camp Plan is similar to my 7 Days to Skinny Jeans one so hopefully this will get you back on track if you've strayed since earlier this year. Remember, stay focused on eating healthy and dedicate yourself to exercising regularly. So here’s the deal…

My Bikini Boot Camp Plan:

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. {Jarett’s Tip: “Drink one ounce of water for every pound you weigh per day. For example, if you weigh 120 pounds, drink 120 ounces of water throughout the day.”}
• 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 (save one day for rest). Need a little inspo? Listen to my workout mix! {Jarett’s Tip: Have a power snack before your workout such as sliced apples dipped in some all-natural peanut butter.”}
• 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 candy, baked goods, or ice cream. Ideally, no sugar!
• No soda or flavored drinks.
• No white bread or rice.
• No eating 2-3 hours before bed. 

Breakfast Options

• Any of the breakfast options from my 7 Days to Skinny Jeans Plan
• 1 slice of whole grain toast with one scrambled egg and half of a grapefruit
• Banana Oatmeal Smoothie: Blend together one banana, 1 cup ice, ¼ cup cooked oatmeal, 1 tablespoon chopped almonds, ½ cup milk of your choice (I prefer almond milk), pinch of cinnamon
• Low-fat yogurt with 1 sliced banana, ½ cup of fresh berries, and a drizzle of agave nectar
• Egg whites served with a slice of toast with ¼ of an avocado mashed on top with chili flakes or a pinch of garlic salt

Lunch & Dinner Options

• Any of lunch/dinner options from my 7 Days to Skinny Jeans Plan
• Chicken Wrap with Mango, Basil & Mint
• Baked Tofu Veggie Rolls served with a ½ cup of brown rice 
• 1 cup of your favorite low sodium, organic soup served with a side of steamed vegetables
• 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)
• Spinach Swap Pasta

Snacks

• Grapes & Grahams
• Pear or apple with string cheese
• Greek yogurt with pomegranate seeds
• Hummus and veggies
• Raw vegetables 
• Any of the snacks listed in my 7 Days to Skinny Jeans Plan

Exercise Options

• Run for 45 minutes 
• Alternate sprinting and walking for 60-90 seconds for 30 minutes
• 1 hour of yoga, kickboxing or Pilates
• 45 minutes of spin
• Circuit: 10 pushups, 30 lunges, 30 bicycle crunches, jumping jacks for 60 seconds, plank for 60 seconds (repeat 2x)
• 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
• Any of the exercise options from my 7 Days to Skinny Jeans Plan

Everyday Exercises

• 50 crunches in the morning, 50 crunches at night
• 60 second plank in the morning, 60 second plank at night {Jarett’s Tip: “Make sure your core is engaged by sucking in your belly button towards your spine.”}

If you follow this plan strictly for the next few weeks, you will be in great shape by Memorial Day weekend. Just remember to keep your eyes on the prize and to focus on your goals: Getting toned, healthy and fit! Most importantly, listen to your body, drink lots of water, get at least eight hours of sleep every night, and stick to your workout plan!

Over the next few weeks, I will be checking in with you to see how you are doing. I will also be sharing exclusive exercise tips from my trainer, Jarett, along with more flat-belly friendly foods. Get excited! Get motived. And get ready to confidently slip into your favorite summertime swimwear!

Are you going to join me in my Bikini Boot Camp Plan? Let me know in the comments below!

XO Lauren

P.S. I always find it easier to get back in shape and eat healthy when I buddy up with a friend... Share this post with your bestie and get fit together!

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All right ladies, this is a call to arms. As in toned, lean, strong arms! I asked my trainer, Jarett Del Bene to share a few of his favorite exercises for great, red carpet worthy arms. Here are few of his top recommended exercises for lovely, trim arms:

Close Grip Push Ups
In push up position, keep your hands close together and your elbows tight to your sides as your do push ups to target the triceps while also working your chest and shoulders… Do as many as you can.

Front Raise with Triceps Extension
Sit upright, weights hanging by your sides with palms facing in. Keep your arms straight and raise the weights above your head until your arms are extended. Then, bend your elbows and drop the weights behind your head—keeping your elbows tight by your ears. This works your shoulders and triceps. Do 15 reps.

Hammer Curls
Stand or sit with palms facing in. Curl weight until your arm makes a 90-degree angle and hold it there for 5 seconds, lower then repeat. This works your biceps. Do 15 reps.

If you do these moves 3 times a week, you will see results in no time!

Do you like these fitness blogs? Leave me your Shape Up questions in the comments below!

XO Lauren

Photo: Vogue Italia

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When it comes to snacks, most people think, “Chips! Cookies! Oh goody—pudding cups!” No. That’s what I call a “snack attack.” Snacks are not meant to be mini-meals. They are supposed to tide you over until your next meal. The silver lining? They can actually help you achieve a slimmer shape. Snacks prevent overeating come mealtime. I honestly snack all day long. It helps me stay satisfied. (Don’t you always make the worst diet decisions when you’re famished? I do.) Needless to say, instead of starving yourself between each meal, have a nutritious snack. It will help get your metabolism pumping and your body burning calories too.

Instead of those chips and pre-made snack packs, opt for one of my favorite healthy snack suggestions:

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Grapes & Grahams: Take one graham cracker and split it into two squares. Spread each square with a light layer of cream cheese. Then sprinkle eight halved grapes over the top. It sounds strange, but it’s so delicious!

Pear/Apple & String Cheese: To curb your sugar cravings, have a piece of fruit with a side of cheesy protein (my favorite type of protein). Cheese is packed with calcium and according to good old WebMD, calcium “can help adjust your body’s fat-burning machinery.”

Greek Yogurt: Have a cup of Greek yogurt. If it’s plain, drizzle a little agave nectar over it and top it off with a few berries or slivered almonds. Greek yogurt is packed with protein, which will keep you feeling full. Plus it has a lot of calcium too!

Hummus & Veggies: This is my favorite snack. The hummus is made from chickpeas, which is rich in protein and fiber. It’s low fat and filling. Perfection!

What’s your favorite snack?

Upload and submit a photo of your favorite healthy snack with a caption explaining the ingredients. I’ll feature my favorite submissions in a follow up post!

XO Lauren

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It’s easy to get caught up in your work and go into zombie mode without ever leaving your desk. However, if you’re looking to shape up for the New Year, you’ve got to start taking a break to walk the block.

I’ve always tried to be good about my exercise regimen. However, many of my friends find it difficult to carve out time to work out each day. Needless to say, they’ve all found a way to stay slim. What’s their secret? They walk during their lunch breaks! Instead of sitting through lunch, they eat and then walk. Whether it’s around the block or your building, just ten minutes of walking briskly can make a difference. (If your job requires you to wear heels or uncomfortable shoes, pack a pair of sandals or tennis shoes to slip on during lunch.)

Walking has so many benefits—mental and physical. You can burn upwards of 100 calories from a brisk 20-minute walk. If you’re looking to drop a couple pounds that you packed on over the holidays, walking during lunch in addition to your regular exercise schedule will help you shed those unwanted LBs much faster too. Not only does it help tone your arms, abs and shoulders, it also burns more fat than jogging. Who knew? Better yet—walking also boosts endorphins, which ease stress, fatigue, confusion, and anger. Whenever I’m experiencing a bout of writers block or just need a break, taking a quick 15-minute walk always does the trick. It helps me recalibrate and reset. And I always end up being far more productive afterward too!

Are you walking the block? How do you stay in shape when you can’t squeeze in a full workout?

XO Lauren

P.S. I just posted a blog about what to wear on your birthday! Click here to check it out.

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Nothing makes a workout fly by like fun, upbeat music. That’s why I enlisted my friend, DJ Jilly Hendrix, to put together a workout mix for me. I want to share it with all of you since I get a lot of requests about the music I listen to… So without further ado, here is DJ Jilly’s workout mix:

1. Adrian Lux - Teenage Crime
2. He is We - Pardon Me (Go Periscope Remix)
3. Lady Gaga - Electric Chapel (Two Door Cinema Club Remix) 
4. Juveniles - Hard Working Girl
5. Flo Rida - Good Feeling
6. Yelle - Que Veux Tu (Madeon Remix)
7. Friendly Fires - Hurting
8. Carousel - The Thrill
9. Drake feat. Rihanna - Take Care
10. SBTKRT feat. Roses Gabor - Pharaohs

What are your 5 favorite songs to work out to?

XO Lauren

P.S. Don't forget to follow DJ Jilly Hendrix on Twitter @JillyHendrix!

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Here in LA our winters are marked by cool breezes, the occasional downpour and random temperature drops to a whooping 58-degrees! (I know, our winter is wimpy.) That being said, I would be lying if I told you my favorite winter workouts included regular jaunts down the slopes and cross-country skiing. Instead, I tend to stick to the gym and go on hikes. I also do a lot of kickboxing during the winter as well. But whenever I get a chance, I like to trek up to the mountains for some snow filled fun (and exercise)…

Luckily the snow isn’t too far away from where I live. In 3 hours or less, I can drive past the tree line, right up to the lifts. I suppose that’s one of the beautiful things about living in Southern California.

If you have access to the slopes, I encourage you to ski and snowboard those calories away. You can burn up to 350 calories from one hour of skiing/snowboarding. It works a lot of muscle groups at once, which will maximize your workout. If you’re not one for skiing or snowboarding, build a snowman or have a snowball fight. You can burn up to 300 calories doing either of these activities for an hour… Not bad for a workout, right?

What are your favorite winter workouts?

XO Lauren

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When it comes to workout attire, I err on the side of simple and sleek. You won’t find me donning just a sports bra and mini shorts. I guess you could say I prefer a more modest take on gym wear…

I really like Lulu Lemon’s Free Crop leggings. They’re insanely comfortable and have a nice, snug fit. Plus the waistband is wide so it doesn’t nip at the hip. For tops, I’ve always loved American Apparel’s Unisex Viscose Sexuali-Tanks. The lightweight cotton keeps me cool and the loose fit is comfortable. I probably have a dozen of them in different colors…

As for bras, I personally love the basic American Apparel Interlock Bra. Since I’m not exactly big chested, it gives me just enough support for my gym routine. However, different cup sizes require different types of sports bras. If you are in the A-B range, a classic compression style bra will provide the support you need. For those of you with a C-cup or larger, encapsulated or natural-shaping sports bras are best (something like this). If you’re still unsure, check out MovingComfort.com. They have an excellent selection of sports bras for all body types.

What do you wear when you workout?

XO Lauren

P.S. I just posted a blog with a few tips on how I keep my nails chip-free while I'm traveling. Click here to check it out!

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Lemon and water are a match made in heaven... I’ve started drinking it every day and feel more energized than ever. After learning about the slew of health benefits associated with drinking water and freshly squeezed lemon juice, I decided to make it a part of my daily diet. Lemons are packed with natural vitamins and minerals that are key to your inner and outer beauty regime as well as your general health.

Here are three reasons why you should pair hot water with lemons ladies:

1. It’s a natural energizer! It hydrates and oxygenates the body so it feels revitalized and refreshed.
2. It’s cleansing. According to NaturalNews.com, the citric acid in lemons helps maximize enzyme function, which stimulates the liver and aids in detoxification.
3. It aids in digestion. Not only will this killer combination relive indigestion, it will also help flush you out.

Do you drink lemon water?

Also, I just posted a blog about how I am going green for 2012. Check it out here!

XO Lauren

P.S. For those of you asking, I usually drink about 12-16 oz of hot water with 1/2 a lemon's juice. But cold water is great too! It really depends on how I'm feeling that day...

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Let me guess… It’s 4pm and you’re sitting at your desk still recovering from a post-holiday sugar coma. Your favorite “skinny jeans” are tight. And you are trying to convince yourself you didn’t eat that many Sparkly Lemon Cookies. But you finally admit, “Maybe I did get a little boy crazy with the Gingerbread Men…” (Ha! You showed him.) Now the hunger pains set in. But you think (dramatically), “No! I’m not eating ever again!” False. Skimping on meals is not going to get you back in your skinnies any sooner. If anything, it will mess up your metabolism even more than your holiday binging. Rather, focus on eating nutritious, balanced meals and working out. It will help get your metabolism pumping and your body burning calories, which will have you back in your skinnies before you know it!

Here’s my 7 Days to Skinny Jeans Plan:

The Rules

• Commit. Keep your eyes on the prize (a.k.a. those darn skinny jeans) and if possible, enlist a partner in crime. It’s always easier when you have a buddy for support!
• Drink lots of water! At least 8-10 glasses a day.
• Pick one exercise to do every day (save one day for rest).
• Pick one meal from each category for each day.
• Pick one snack for each day. (I like to have a snack between lunch and dinner, but the timing is really up to you.)
• If possible, try to sneak in your exercise before breakfast. Otherwise, just make sure you squeeze it into your schedule. This is the important part!

Breakfast Options

• Greek yogurt topped with walnuts, a handful of berries (or sliced banana) and a light drizzle of agave nectar
• Steel cut oatmeal with 2 tablespoons of dried apricots, 2 tablespoons of slivered almonds and a splash of almond milk
• Veggie omelet with a slice of whole grain toast (Click here for my favorite omelet recipe!)
• Breakfast smoothie
• Half an avocado stuffed with cottage cheese and a side of sliced tomato
• Ezekiel toast topped with 2 sliced up hardboiled eggs served with half of a grapefruit
• Breakfast Quinoa (Make a big batch and eat it for breakfast for a few days. It’s delicious!)

Lunch & Dinner Options

• Whole-grain pita filled with chicken, arugula, sliced tomato a teaspoon of crumbled feta and a drizzle of olive oil; serve with a side of grapes
• Grilled Bruschetta Chicken with a small side salad (use a mixture of lemon, olive oil and balsamic vinegar for the dressing)
• Zucchini “Pasta” with a side of quinoa
• Two slices of cauliflower crust pizza with a side of steamed vegetables
• Sesame-Tofu Stir-Fry (Another excellent meal you can make a big batch of to last a few days.)
• Beet, Orange & Fennel Salad with a side of quinoa
• Healthy Chicken Salad served over lettuce or on a slice of whole-grain toast

Snacks

• 1 medium apple with 1 tablespoon of peanut butter
• 1 cup of red grapes and a low fat string cheese
• ¼ cup of almonds
• ½ cup of bran cereal (or Grape Nuts) with milk and a few berries
• Raw veggies with 3 generous tablespoons of hummus
• 1 hardboiled egg with a few whole-grain crackers
• Celery with a tablespoon of almond butter and a few raisins

Exercise Options

• 30 minutes of cardio (running, kickboxing, elliptical, swimming, step aerobics etc.)
• 1 hour of yoga or Pilates
• Intervals: run for 60 seconds, walk for 90 seconds (repeat 8 times)
• Circuit: 100 jumping jacks, 20 crunches, 20 squats, 10 push ups, 25 bench dips (you can do this using a chair), 60 second wall sit, 60 second plank (repeat two times)
• 1 hour hike with steady incline
• Quickie: 20 lunges, 50 jumping jacks (or swap out jumping jacks for jumping rope for 2 minutes)
• Semi-Quickie: 15 minute jog, 20 squats, 20 sit-ups

Sadly there’s no way to un-eat what you’ve already eaten over the holidays. But thankfully there is a solution: If you make a conscious effort to have healthier eating and exercise habits, your body will bounce back in no time! Be sure to follow this plan for seven days straight. It will be tough, you will be tempted and you will probably slipup a few times. Once you’re done, try to maintain this healthy lifestyle (but reduce your exercise regime to 3-4 times per week). I’ll be starting the plan tomorrow so we can all do this together.

Be sure to check in by leaving a comment on your progress in the comments below!

Aside from the skinny jean incentive, why do you want to get healthy and fit for the New Year?

XO Lauren

P.S. On day seven, snap a photo of yourself donning your good old skinnies! Upload and submit the photograph to your LaurenConrad.com profile page for a chance to be featured as my very first Chic of the Week!

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I started doing kickboxing a few years ago and I absolutely love it! It’s really fun and it works everything from my core to my buns. My trainer, Jarett Del Bene, likes to make it a full-body workout. According to Jarett, “Kickboxing is a full body cardio intensive workout that tones the whole body. It is a workout that you can mix in 2 to 3 times a week with your weight training routine to get optimal results.” Aside from the cardiovascular benefits, it “helps improve balance and coordination.” And those are never bad things to work on. Jarett also told me that kickboxing is a “great stress reliever as the punches and kicks being performed help loosen nerves and release anger.” Talk about a fun way to fight your way through life. Additionally, kickboxing burns calories (you can burn up to 300 calories in only 30 minutes) and tones muscles since the act of kicking activates large muscle groups such as your abdominals and arms. 

Personally, I think kickboxing is a great way to amp up your regular cardio routine. One minute you’re lunging-squatting-lunging-squatting, and the next thing you know you’re punching-kicking-punching-kicking. Not only does kickboxing literally keep me on my toes, it’s helps me zone out and focus on the movement at hand. I suppose you could say I’m a kickboxing junkie. I’m a total devotee. I do it about 2 to 3 times a week for a half-hour or so and then I hit the weights. Since I started kickboxing, I’ve watched my body transform. I feel leaner, stronger and more energetic. For me, nothing beats the post-workout high I get after a serious round of kicking butt. I feel invincible and ready to take on the world.

Have you tried kickboxing?

For more of my fitness tips, click here. And don’t forget to check out my Slim Tips too.

XO Lauren

P.S. I noticed a lot of you do Zumba. I’ll have to give that try! If you are a Zumba lover, check out the Zumba thread in the Forum.

Photo: FGR

I don’t suggest doing your cardio in a ball gown and heels… 

That’s right kids, it’s time to kick up the cardio and sweat it out. Bikini season may be over, but staying in shape is a year-round must. Cardio is one of the most important things you can do for your body. Not only does it make a difference on the inside (improving your cardiovascular health), you will see results on the outside too (especially if you stick to it 3 or 4 times a week).  

Every week I work with my trainer, Jarett Del Bene. We always mix up my exercises, but one thing remains constant and that’s the cardio element.

After a particularly grueling cardio session, I decided to take advantage of Jarett’s expertise and asked him a few questions about cardiovascular exercise so I could share it with all of you… Check out my questions and his answers below!

Why is cardio so important?
Cardio is important because it strengthens your heart and therefore it does not have to work as hard to pump blood through your body.

How do you get the most out of each cardio session?
I suggest doing cardio in the morning before your first meal. Your body is most likely to use fat as the energy source because your glycogen stores are depleted. If you are concerned about muscle loss, take 15-25 grams of whey protein before your morning cardio session.

Any tips to make it a little easier?
Make a cardio playlist on your iPod to get you through the workout. Pick out your favorite songs that you love listening to so you forget about the time.

Aerobic exercise is also important for weight control and it is great for blasting fat. To avoid getting strung out on running, mix up your cardio routine as much as possible. There are plenty of fun cardio exercises such as kickboxing (which I love), bicycling, using the elliptical, swimming, and even step aerobics. This way you will keep you body guessing and your heart pumping!

My favorite cardio exercise is kickboxing. What’s yours? (And you cannot say, “Shopping!”)

XO Lauren

P.S. Let me know if you would like me to do a blog about kickboxing! And for more of my fun fitness ideas, click here.

Photo: weheartit