We are in full throttle with site visits, tastings, design meetings and planning galore! It is a busy time for brides, bridal parties, families and wedding professionals. In all of the chaos, don’t forget to take care of yourself!!!
It is so easy to get off track – take some time every Sunday and schedule your workouts into your calendar to ensure that you will make time for them. No excuses!
Sunday is also a great day for food shopping, planning and preparing yourself for a nutritious week ahead. Failing to plan your meals and snacks often time results in eating out and “fast” food choices. Dodge these mistakes ahead of time and aim for success.
Let’s go brides – stick to your goals and look fit and phenomenal in your dress. 😉
Finally, the weather is warming up and it’s almost time for muddy trail runs and wedding season!!
Remember, with the thought of white dresses and bikini’s in the very near future – every little bit of your diet and exercise routine counts! We can help you create a fitness and nutrition plan and most importantly STICK TO IT.
Making small changes will make for an easier transition into this healthy lifestyle. Remember, don’t cut foods out, but rather crowd them out with healthier choices. To avoid the temptation of something that is “off-limits” focus on eating healthier foods first, so you will have room for little to none of whatever you’re trying to avoid.
Don’t forget to incorporate some change into your fitness routine as well. Try a balance of some long distance cardio, intervals, resistance training, HIIT circuits and stretching. Healthy lifestyle change can be uncomfortable, but it’s always worth it. Push yourself out of your comfort zone and spring into shape this season!
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Start mixing up your boring treadmill routine with intervals and circuits. Not only will this make your workout a little more exciting, but the time will fly by, you will find yourself burning extra calories, fat and boosting your metabolism.
If you fail to plan, you can plan to fail! Harsh? Maybe, but it happens too often not to address! Let me help you set yourself up for success by following my tips below:
Set Your Goals
Sunday is a great day to take a few minutes and figure out what your goals and intentions are for the upcoming week. Look at your larger long term goals and set smaller weekly steps to work towards them. No matter what you want to accomplish it is SO important to write it down. Whether those goals include planning your wedding, your career, your relationship, health or are hobby related, write them in a place where you know that they will be visible and as a bold daily reminder to you.
Prepare Your Food
Figure out a few options for healthy meals, prepare a shopping list and head to the store! When you return, prep and cut all of your fruit and veggies. Having pre-cut produce makes for a great on-the-go healthy snack. Also, take the time to grill/bake/cook chicken (or another protein) and prepare a few large salads. This will be a huge time saver through out the week, your healthy lunches (or dinners) will be prepped and ready to go saving you time and healthy eating excuses. Plan for success and stay on track!
Schedule Your Workouts
Set weekly workout goals for yourself and schedule your gym time, classes and cardio exercise into your calendar. Writing these workouts into your schedule ahead of time will hold you accountable and eliminate time excuses. Plan ahead, schedule the time and workout because you love your body – it’s the only place you have to live, so take care of it!!
Restore Your Mind – YOU time
Take at least 30 minutes and shut off all electronics and gadgets, go for a solo walk or run, do yoga or just sit quietly. Try to focus your energy and mind on positive thoughts and a restorative outlook. Rather than focusing on negatives (which we all tend to do), remind yourself of all that your are thankful for and everything amazing going on in your life. Remember that your thoughts in the morning set the tone for your entire day, so set the intention to wake up every morning with a confident mindset and joyful heart.
So many women with thin bodies have a larger than normal body fat percentage which can be super dangerous! Lack of exercise and too few calories will get you “skinny fat” NOT healthy.
Toning up your tummy takes more than just doing planks, crunches, twisties and knee ups! Of course, these all help to strengthen your muscles, but if you are struggling with getting rid of a lower belly bump the way to tummy toning success is blasting that fat away with a mixture of cardio and resistance exercises.
First you have to burn off the stubborn fat with cardio training and then reveal your gorgeous muscle lines with toning exercises!
This workout will get your heart pumping, burn calories and help strengthen and tone your major muscle groups!
Equipment: Set of 6-12 lb dumbbells, medicine ball, swiss ball & jump rope.
Circuit: Complete 15 reps of each exercise, and do the circuit 3 or 4 times through. Try and only take about 10-15 seconds rest between exercises!!
1.) Plank Kickback
2.) Wood Chops
3.) Dead Lifts
5.) Ball Cobra
6.) Wall sit with curl to press – 40 seconds!!
7.) Jump rope – 40 seconds!
Rest for 1 minute and REPEAT!!! Remember, we’re sweating for your wedding! Change is uncomfortable, but if it’s not uncomfortable than you’re not challenging yourself and changing your body. Stick with it!
Challenge yourself and complete this workout 3 times this week.
Hunger is often confused for thirst. Try drinking at least half of your body weight in ounces of water every day. For example, a 130lb woman should be drinking 65 ounces of water daily.
2.) Avoid refined sugar, fried & processed foods
3.) Plan ahead
Set yourself up for success. Plan your weekly workouts and nutrition in advance! You will be 10 times more likely to stick with it if it’s planned out.
4.) HIIT workouts
High Intensity Interval Training!!! They are fat burning, efficient workouts that get you burning calories for up to 24 hours after you’re done. Wouldn’t you rather do 30 minutes of intensive intervals and get faster results than if you were to spend a boring hour on the treadmill?!
5.) Get more sleep
A good nights sleep is more beneficial than you would think. Getting in a solid 8 hours a night will help your concentration, mood swings, food cravings, athletic performance, metabolism and stress levels.