How Can I Shape Up Fast?

Q: Summer’s already here and I’m still out of shape. What’s the quickest way to see results, and how much can I realistically expect to improve in the next month or so?

A: Memorial Day has come and gone, and you feel that you weren’t at the top of your game. Well, don’t fret—you actually have a couple of weeks before summer officially hits, and there's plenty you can do to look and feel better than you do now. I like to ask all of my clients when they start to train with me what their current fitness and nutrition regimen is. A few healthful tweaks will go very far to get you looking and feeling like you are ready for the beach—and just one month is all it will take to get you there.

Starting tomorrow morning, I want you to do the following routine as soon as you get out of bed. This is from my new DVD, "The Seven Day Prescription." Start with a set of push-ups (as many as you can do on your toes—if fewer than 15 repetitions, complete the set on your knees).

Move in to the Plank. In this position, you’ll simulate the "up" part of a push-up and hold for 30 seconds. Keep your abs tight and your back flat the entire time. If the plank is too hard, try the Low Plank instead.

Follow with Plié Toe Squats (15 to 20 repetitions). To perform: Stand with legs out wide and hands on hips. Turn toes out 45 degrees and keep your heels in. Bend your knees and sink down into a squat. Lift your left heel, then lower. Then alternate lifting right and left heels for 30 seconds.

Finish with Alternate Forward Lunges with Torso Rotation (15 to 20 repetitions). Standing with feet shoulder-width apart and hands behind your head, take a large step forward with your right foot. Sink down into a lunge (without letting your knee bend past your toes), and twist your torso while pointing your left elbow to your right knee. Push back up through your front heel and return to starting position. Repeat lunge with left foot, twisting and reaching out with right elbow.

Do the entire circuit without any rest in between each exercise, and then repeat two or three times. This workout should take about 10 minutes and will get your body and brain revved up for the day.

On the nutritional side, consider my A-B-Cs of nutrition: Start eschewing alcohol, bread and other processed carbohydrates in your diet. Start each day with a healthful dose of protein, such as scrambled egg whites with vegetables. The protein will help fuel your body and start your day on the right note. If you're still hungry, a cup of steel-cut oatmeal, prepared with water instead of milk, is a good energy booster. During the day, try to have five small meals every three hours (7 a.m., 10 a.m., 1 p.m., 4 p.m. and 7 p.m.), with energizing, nutrient-dense snacks such as almonds, red peppers, or whey protein shakes at 10 a.m. and 4 p.m.