Dreading the onset of swimsuit season? Join the, “I dread putting on a bathing suit club,” along with scads of women around the globe. Though the longer days and warmer weather are quite welcome (especially for those of us living in the Midwest, where the sun shines less than it does in northern Canada), there is a simultaneous moment of dread — the unavoidable day of reckoning with the dressing room mirror as we try on swim suits in every color and style, attempting to look our very best wearing practically nothing.

The good news: there is still plenty of time between now and Memorial Day weekend to make noticeable, beach-body improvements. Even better news: you can continue your progress throughout the summer months. With some dedicated time, focus, and a plan, you’ll emerge in the fall a new you!

1. Get started today. How? Start where you are. If you don’t exercise regularly, consider where you left off (whether that was last month, or one year ago). Subtract 30% of that effort, and use that as your baseline. For example, if you jogged 4 times per week for 40 mins in November, then fell off the wagon during the holidays, multiply 40 mins by 30%. The result is 12. Subtract 12 minutes from 40 minutes and you get: 28 minutes. This is your starting time. Now, 30% of 4 days is 1.2. Subtracting 1.2 from 4 days we get 2.8. This is your starting number of days/week.

Your plan for week 1: jog at a comfortable pace for 28 minutes, 2-3 times per week for 2 weeks, then increase your time by 5% each week.

2. Don’t fear success. Do you often envision how you’ll look wearing the bikini you dog-eared in your favorite magazine? Most of us do. It can be very frustrating to envision how you’d like to look, and yet see another image when you glance in the mirror. The key to realizing your goal is BELIEVING you can achieve it. Start today with this affirmation: “I wear (bathing suit description) with confidence and I look and feel fantastic by (date).” Visualize yourself wearing that swimsuit. How will you feel? How will you act? What will it mean when you wear it without being self-conscious? Now, go for it!

3. Consistency is the key. A popular quote goes something like this: “Being good some of the time is not hard. Being good every single day is hard.” Shoot for “most of the time.” We are human. We are not perfect. Setting the expectation that you have to eat perfectly and workout perfectly every single day will only lead to frustration and, ultimately, failure. Instead, set the expectation that you’ll give every day your best shot. Schedule your workouts a week in advance. Stock your fridge and cupboards with healthy foods. Stack the deck in your favor to the best of your ability. Don’t give yourself a bad grade if you have to skip a workout or if you eat a brownie or two after lunch. Instead, focus on all of the things you do that move you toward your goal. When you fall off the exercise/healthy eating wagon, jump back on as soon as you can. Workout more days than you don’t. Eat healthfully more often than not. Soon, you’ll see fantastic results!

4. Salute the sun! In some parts of the United States, the winter months can be quite dreary, if not downright depressing. Allow the longer days, more frequent sun and spring-like scenes and scents to infuse you with the energy you need to launch your best fitness plan ever. Most people consider Jan. 1^st to be the start of the new year. I believe it starts on March 21^st – the first day of spring. If your New Year’s resolutions are already a long-ago memory, fear not — you can start today. Spring is the perfect time to bloom.

* Note: Blue Sky Gym and the author disclaim any liability for any injury, physical or emotional, suffered during or as a result of exercise or activities recommended. As always, you should use common sense and consult your health professional before beginning any exercise routine or program.