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The 90 Day Summer Plan

The 90 Day Summer Plan is the perfect plan to help you get ready for the season. Whether you're looking to lose weight, build muscle or simply feel better in your own skin, this is the perfect plan for you.

If you need more help and accountability with your Summer Plan, then join The Bootcamp or opt for personal training, and I'll provide the guidance and support you need to reach your goals.

Get ready to embark on a 90 day journey towards your best summer yet with Marisol Fit Inspire's 90 Day Summer Plan. This plan is the perfect solution for anyone looking to jumpstart their fitness journey. Each month will have a step-by-step process for you to follow. It's designed to help you achieve your summer goals and build sustainable habits that can last a lifetime. Contact me today to learn more about how I can help you unlock your full potential and live your best life.

Month 1:

Know Your Why-

Don't get caught up with what you will look like but rather ask yourself what would I benefit from starting this plan. Will I feel better about myself? What will happen if I don't do this? Once you know your "why", you will see results but more importantly you will continue with your health goals past this 90 day plan.. 

Start Lifting-

Resistance training is key to any exercise program. Training with weights has so many benefits.  You will lose weight, get stronger, move better, feel better, plus much more. You only need to lift 2-3 times per week. Start slow and don't push yourself to do more than what you're ready to do. Start with a light weight and if you can lift more than 12 repetitions in 3 sets then slowly increase the weight. This can get a bit complicated so look for a coach to help you learn about weight training. 

Prioritize Sleep-

Aim to get 7-8 hours of sleep. Use the 3, 2, 1 Rule- 3 hours before bed, no food. 2 hours before bed, no liquids, 1 hour before bed, no electronics. Prioritizing a good night’s rest can give you more energy, improve your mood, and even boost your immune system. Don’t underestimate the power of sleep – it can help transform your fitness journey!

Eat Without Distractions-

Good nutrition is at the core of any effective fitness and health program.  By focusing on your food and paying attention to your body’s signals, you can make better choices, avoid overeating and achieve your health and fitness goals more easily. 

Avoid Ultra-Processed Foods-

I believe that the key to maintaining a healthy lifestyle is by incorporating whole, nutrient-dense foods into your diet and avoiding ultra-processed foods. Doing this alone, you will start to see significant changes to your energy levels and weight-loss goals..

Hit Your Water Targets-

Aim to drink  1/2 a gallon to a gallon of water each day. One of the simplest ways to improve your overall health is by drinking more water. Not only does water help hydrate your body and keep your muscles functioning properly during workouts, but it also aids in digestion, improves skin complexion, and helps regulate body temperature. 

Don't Weigh Yourself (yet)-

Don't weigh yourself yet! You may disappoint yourself if you weigh yourself too early or too often and don't see the scale change. You need to allow your body to adjust to all of the habits and changes you are doing in this plan. 

Month 2:

Aim for Protein Targets-

In general your protein intake can be 1 gram of protein per lb of body weight or 1 gram of protein per 1 lb of weight goal. Adding more protein to your diet helps with recovery from your workout and it helps with satiety to help you feel fuller for longer periods of time. 

Track All Your Food-

Month 2 will be more challenging. Meaning you will now start to track your food. I recommend downloading My Fitness Pal and start tracking your total caloric intake. You don't need to track your separate macros (protein, carbs, fat). Just add up your calories to help you have an idea as to how much you're eating. 

Track Your Steps-

This month you will start tracking how many steps you take. Use your smart watch or your phone to help you keep track. 

Track Your Weight & Your Body Fat-

At the end of month 2 weigh yourself and have your body fat percentage read to you at your gym or local nutrition shop. You will have a better idea as to what is happening with your body. If you aren't seeing or feeling changes then it's time to go back to the previous steps and be sure that you are following them. 

Month 3:

Cut or Bulk Depending on Your Goals-

Depending on your weigh in and body fat results, now is when you will either cut or bulk. If you aren't seeing the weight drop, then check your caloric intake. If you are experiencing muscle loss, then add more protein to your diet. 

Add Steps

Add more steps to your day. Whatever you have been doing, add more. 

Increase Training Volume-

Now it's time to increase your weight, add more repetitions to your sets, add another day of training. You should be feeling stronger, have more energy, and you should be seeing changes. At the end of the 90 day plan, weigh yourself again and get your BF read. I recommend continuing with your program. You've already come this far, you might as well keep going. 

I hope this 90 Day Summer Plan will help kickstart your health goals. At Marisol Fit Inspire, I  believe in the power of fitness to transform lives. I hope this plan will be of great benefit to you. If you need a supportive environment designed to encourage and inspire you to reach your fitness goals, please message me below and we can get started today. 

As a reminder, The Bootcamp workout program is perfect for those looking for a more challenging, high-intensity workout or If you are interested in receiving personal training, I am ready to help you achieve your personal fitness goals. Join me on the journey towards a healthier and happier you!

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