thebodylab_bychristine

31/08/2026

THE TRIPLE UPGRADE 🔄

Ja, you knew this one was coming — but I'm not taking your favourite foods away.

Look at what you eat most often, and upgrade just three things today:

🍞 One carb
🥛 One milk or drink
🧂 One sauce, snack or everyday extra

Small examples to get you thinking:
White bread → Sourdough
Full cream milk → Almond milk Mayo → yogurt-based dressing.

Don't know where to start
That's exactly what I'm here for.

DM me "UPGRADE" and I'll help you personalize your own Day 6. 💪

30/08/2026

28/08/2026

DAY 4 – Beach Ready Jumpstart 💪

Today's challenge is all about Exercise Snacks.

Your body doesn't keep score of whether you move at 7 a.m. or 7 p.m. It responds to the total movement you give it throughout the day.

Instead of trying to squeeze in a full workout,
choose five exercise snacks from my
Beach Ready All Year e-book and tick them off during the day.

They're quick, effective, and perfect for busy women who don't have time for long workouts.

Don't have the E-book yet?
Grab your copy through the link in my bio. 🤍

Or go to: www.christinevfit.com/beachready

27/08/2026

DAY 3 – The Beach Ready Jumpstart 🌴

Protein isn't just for bodybuilders.
It helps keep you fuller for longer, supports muscle, preserves lean muscle while you're losing fat, and can help reduce cravings.

Today's challenge:
🥩 Add a source of protein to every meal.

Some protein options:
🥚 Eggs
🍗 Chicken or turkey
🐟 Tuna, salmon, hake, or other fish
🥩 Lean beef or venison
🧀 Cottage cheese
🥣 Greek yogurt (plain)
🥛 Whey protein shake
🫘 Beans
🫛 Chickpeas
🫘 Lentils
🌱 Tofu or tempeh

Don't forget:
💧 Keep drinking a glass of water before every meal.
🚶‍♀️ Keep your after-dinner walk going.

Small habits. Big results.

Grab my Ebook for more hints and hacks
Link in my Bio or go to:

https://www.christinevfit.com/beachready

26/08/2026

🌴 7 Days to Jumpstart Your Beach-Ready Lifestyle | Day 2

Today's challenge:

🚶‍♀️ Go for a 10–20 minute walk after dinner.

That's it.

Why?

A short walk after eating helps your muscles use the glucose from your meal, which can help your body manage blood sugar more effectively.

No gym.
No fancy equipment.
Just put on your shoes and go.

✔️ Keep yesterday's water habit. ✔️ Add your after-dinner walk.

Small habits. Big results. 🤍

📖 Grab my ebook, How I Stay Beach Ready All Year Round, via the link in my bio or:

www.christinevfit.com/beachready

Only $1 or R18 for the month of Aug!!

25/08/2026

💧 DAY 1 – BEACH READY JUMPSTART

Today's challenge is so simple, but don't underestimate it.

Before every meal today, drink one big glass of water. 🥤
As well as when a craving or hunger hits in between meals.

So often we think we're hungry when we're actually just thirsty. That one glass of water can help you feel fuller, reduce unnecessary snacking, and help you make better food choices throughout the day.

✨ Today's challenge:
Drink one big glass of water 10–15 minutes before every main meal.
As well as when a craving or hunger hits in between meals.

Then ask yourself:
"Am I still hungry… or was I just thirsty?"

Small habits create big results. One glass at a time. 🤍

The link to my Beach Ready E-book:
www.chrstinevfit.com/beachready

Only $1 for the month of August!!

20/08/2026

Mom life.
Homework, sport, up and down, every single day.
Nobody has hours to train, and nobody has time to "stay bikini ready"

Can I tell you why I built this ebook, my backup plan?

For years I'd set these huge goals,
and the first day I couldn't reach one,
that was it,
I'd give up on the whole week.

Then I learned:
Small goals,
stacked one on top of another,
work completely differently.

You don't need hours. You need doable.

That's exactly what this week was. Small. Repeatable. And you did it.

This week was Phase One. Phase Two is where it gets personal — meet Grace. Comment GRACE if you're ready.

18/08/2026

The real reason that program didn't work for you?
It was never actually written for you.

My ebook won't pretend to know your exact life,
But it's the honest starting point, built from real small habits that work for most women.

Only R18 ($1), this Women's Month.

Find the link in my bio or go to: www.christinevfit.com/beachready

(And if you want something built specifically around you... Send me a DM "GRACE" and Ill send you the info 👀)

09/08/2026

Because You Deserve It🌷🌷

This womens month only, my Beach Ready EBook is just R18 ($1).

This is not another “start again Monday” plan.

It’s your backup plan for real life — for the busy days, the tired days, the days when the gym just isn’t happening.

Small things you can actually do.
Simple enough to stick to.
Because consistency doesn’t have to mean perfection.

🌸 Women’s Month price: R18

Grab your copy today 👇
www.christinevfit.com/beachready

Or find the link in my bio🩷

07/08/2026

💧 DAY 1 – BEACH READY JUMPSTART

Today's challenge is so simple, but don't underestimate it.

Before every meal today, drink one big glass of water.

So often we think we're hungry when we're actually just thirsty. That one glass of water can help you feel fuller, reduce unnecessary snacking, and help you make better food choices throughout the day.

✨ Today's challenge:
Drink one big glass of water 10–15 minutes before every main meal.

Then ask yourself:
"Am I still hungry… or was I just thirsty?"

Small habits create big results.
One glass at a time. 🤍