How to Look Your Best in 7 DaysA fool-proof plan for looking and feeling top-notch before your next vacation.

Need a quick fix? Although nothing replaces consistent hard work when it comes to looking and feeling fit, if you’re in need of a quick reboot before an upcoming event or summer vacation, 24Life has you covered.

DIRECTIONS: Commit to completing these steps every day for seven days, and by the end, you’ll feel top notch.

DRINK UPDrink more water.• Did you know? Adding a handful of fresh mint to your water

can help aid your digestion and improve a host of other issues, says Medical News Today.

(Source: Medical News Today: http://www.medicalnewstoday.com/articles/275944.php)

• Put it in practice: Drink 10 large glasses of water every single day. For extra benefits and flavor, add a handful of fresh mint leaves to a large water jug and let it steep overnight. And always drink a glass of water before and after each meal.

REST UPGet a good night’s sleep, every single night. • Did you know? Just one night of sleep deprivation can

make you insulin resistant, which leads to storing more body fat than you want to, says wellness expert and author Shawn Stevenson.

(Source: Shawn Stevenson, “Sleep Smarter” Rodale, 2016.)

• Put it in practice: Sleep eight hours each night without interruptions. No questions asked. No skipping. Get in bed earlier, turn off technology and sleep.

CLEAN UP THE DIETAvoid the fast and easy option.• Did you know? There are more grams of sugar in McDonald’s

Fruit & Maple Oatmeal than in a bag of M&M’s, says health expert and author David Zinczenko.

(Source: Eat This: http://www.eatthis.com/things-fast-food-chains-dont-want-you-to-know)

• Put it in practice: Avoid processed foods. Avoid anything that comes pre-made or in a package. And absolutely avoid fast food. Rid your fridge and pantry of anything tempting.

LOAD UP ON GREENSEat whole fruits and veggies at every meal, starting with breakfast.• Did you know? A diet rich in fruits in veggies has a positive

effect on blood sugar, which can keep your appetite in check, say researchers at the Harvard School of Public Health.

(Source: Harvard School of Public Health: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/)

• Put it in practice: Some great snack options include apples and almond butter (one serving of almond butter should be the size of your thumb and no larger), bananas and a small handful of almonds, etc. Remember that veggies should always be half of your plate when you sit down for a meal and go easy on the salad dressing and sauces.

PLAN AND PORTIONPractice meal-time control, every single meal.• Did you know? One serving of a protein or meat should be

about the size of a deck of cards, says the Mayo Clinic. (Source: Mayo Clinic: http://www.mayoclinic.org/healthy-lifestyle/

weight-loss/multimedia/portion-control/sls-20076148?s=6)

• Put it in practice: Don’t skip a meal. Be sure to eat a balanced breakfast, lunch and dinner around the same time each day and keep your portions in check. You should finish every meal when you feel 80 percent full, and don’t ever eat until you’re overstuffed.

FASTPut more hours between dinner and breakfast.• Did you know? Studies show that late-night snacking could

lead to obesity, says biologist Satchin Panda. (Source: Science Net Links: http://sciencenetlinks.com/science-news/

science-updates/time-restricted-eating/)

• Put it in practice: Try to eat dinner by 7 p.m. each night, and close the kitchen down until you have breakfast the next day. This time-frame will let your body digest and renew for the next day.

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NO CHEWINGStop chewing gum, because it causes bloating.• Did you know? Studies show that chewing gum can not only

impact digestion but can also interrupt good bacteria in your gut and make you crave sweets, says Lily Nichols, RDN.

(Source: Pilates Nutritionist: http://pilatesnutritionist.com/is-chewing-gum-bad-for-you/)

• Put it in practice: After a meal, brush your teeth or drink mint water.

JUST SAY NOAbstain from the bad stuff.• Did you know? Drinking alcohol in large quantities affects

your metabolism and increases fat stored on the belly, says ACE Fitness.

(Source: ACE Fitness: http://www.acefitness.org/acefit/fitness-fact-article/2636/alcohol-eats-away-at-muscle-mass/)

• Put it in practice: Avoid alcohol. Avoid sugary beverages. Avoid juice. Avoid soda. Avoid flavored coffee beverages or lattes. Avoid energy drinks. If you need some caffeine, try one small cup of coffee with milk or drink green tea.

With these tips, you’ll be rested, nourished and primed for whatever life brings on your vacation and beyond. Go off and be your best self!

MOVE EACH DAYComplete at least 30 minutes of cardio every single day.• Did you know? HIIT, or high-intensity interval training, burns

more calories than other workouts and often creates “EPOC” in the body, which stands for “Excess Post-Exercise Oxygen Consumption” and means you’ll continue to burn more calories after your workout as the body restores itself, says the American College of Sports Medicine.

(Source: ACSM: https://www.acsm.org/docs/brochures/high-intensity-interval-training.pdf)

• Put it in practice: Do cardio! Some options include incline-walking on the treadmill without holding on, running sprints, attending a group fitness class, swimming, jump roping or more. To switch up your routine, try this tabata workout.

TONE IT UPLift weights four times a week.• Did you know? Drop-sets, in which an exercise move is

performed with a specific heavier weight until momentary fatigue sets in, then the weight is lowered and the move is continued until complete fatigue, is an effective practice for promoting muscle growth and volume, says expert trainer Pete McCall.

(Source: ACE Fitness: http://www.acefitness.org/blog/5741/how-to-use-drop-sets-to-improve-muscle-definition/?authorScope=58)

• Put it in practice: Complete at least four 30–45-minute sessions of resistance training throughout the week, focusing on full-body movements. You should have a day off between sessions so your muscles can rebuild. And if you already lift weights, up your rep range for maximum burn—always working until fatigue.

BRUSH IT OFF AND BEAUTIFYExfoliate your body, get a haircut and shave.• Did you know? Using a soft-bristled dry brush in circular

motions on the body can eliminate toxins and provide many short-term benefits like improved circulation and a healthy glow, says Dr. Mona Gohara on Health.com .

(Source: Health.com: http://news.health.com/2016/01/28/dry-brushing-skin-expert-tips/)

• Put it in practice: Dry brush your body before your shower and use a light exfoliator in the shower to remove dead skin cells and get your skin glowing. Guys, get a clean shave. Ladies, same for you, and don’t forget the hair and nails.

PRACTICE MINDFULNESSTake a moment to center for great benefits.• Did you know? Breathing deeply into the diaphragm while

meditating in thought lowers your cortisol levels and raises your “happy chemical,” serotonin—leaving you feeling refreshed, says Dr. Sara Gottfried .

(Source: http://www.saragottfriedmd.com/anxiety-5-ways-to-reset-from-anxious-to-zen-2/)

• Put it in practice: Each morning, stop where you are, be still, breathe deeply, and set an intention for the day. Be thankful for your gifts and focus on doing the best you can to be fit and healthy.