Portland Bridal Fitness

Creative ways to burn 100 calories

2011-11-02T17:33:00.000-07:00

The gym can be a great place to build beautiful muscles and burn some serious calories but it’s definitely not the only place you can increase your sexy. Remember that if you’re moving, you’re burning calories. The trick is to be consistent, to be creative and to have FUN!

Structured workouts are definitely an important part of your weekly regimen, but there are other fun and creative ways to get that healthy burn. Use these tips as is, or create your own personal spin. Leave a comment and let us know what you think!

1. Run a mile at a 12-minute mile pace (or faster). Post a pic of skinny jeans, a tiny bikini or your favorite fitness role model for additional motivation.
2. Walk on the treadmill for at least 4 mph at 5% incline. Remember that pic!
3. Do Pilates for 20 minutes.
4. Swim laps for 20 minutes.
5. Circuit train for 10 minutes.
6. Rock climb for 20 minutes
7. Hike 20 minutes.
8. At the gym, jump on the elliptical for 5 minutes then go all out on the row machine for 5 minutes.
9. Run up and down the stairs for 10 minutes.
10. Do 146 ab crunches while waiting for dinner to simmer (finish within 10 minutes).
11. Do 97 pushups after you do all those crunches (finish within 10 minutes).
12. Go roller-skating for 20 minutes. Roller derby here you come!
13. Do jumping jacks for 10 minutes. Seriously, just do it.
14. Shoot hoops for 20 minutes. Imagine the NBA lockout has ended and you’re taking the Blazers to the Championship…
15. Ride your bike for 10 minutes. Imagine you’re on Lance Armstrong’s cycling team and you’re number 2 in his slipstream…
16. Drink ice water. After all, you may need extra cooling after riding behind Lance, ahem... Plus, you can burn as many as 17 calories per cup as your body works to warm up the cold liquid. Just another reason to regularly sip your eight 8-ounce glasses of water a day.
17. Eat with chopsticks. Eat slowly for 4 meals and it’s estimated that you’ll eat 25 calories less. It takes about 20 minutes for your brain to receive the message from your stomach that you're full so eating slowly can keep you from overeating.
18. Play the piano for 35 minutes. Chopsticks anyone?
19. Strum a guitar for 45 minutes. An excuse to play Guitar Hero!
20. Clean your house for 33 minutes. Exaggerate your movements with added squatting, lunging and reaching for maximum burn.
21. Unload your dryer and fold laundry for 40 minutes. Be sure to stand.
22. Wiggle around and fidget while you watch TV for 40 minutes.
23. Get up to change the channel while watching TV 33 times.
24. When you've finished watching TV, stand in the mirror and repeat, “Are you talkin' to me? Are you talkin' to me?" 519 times.
25. Trim your shrubs for 20 minutes. For helpful trimming tips watch Edward Scissorhands first.
26. Rake fall leaves for 20 minutes, jump into the pile, and repeat.
27. Mow the lawn for 15 minutes.
28. Chop firewood for 5 minutes.
29. Sleep for 2 hours. You’ll need to rest after burning calories from all that yard work.
30. Play tag with the kids for 25 minutes. Remember when you used to play outside on the playground for hours?
31. Jump up and down on the bed 1,336 times (use a mini trampoline if you want to be less interesting).
32. Hula-hoop for 20 minutes. Gogo boots optional.
33. Skip rope for 9 minutes while humming karaoke-style.
34. Go swinging on a swing at the playground for 30 minutes. Tip: don’t swing high if you get motion sickness. You’ve been warned.
35. Play dodgeball for 19 minutes.
36. Learn to yo-yo for 20 minutes.
37. Do cartwheels for 10 minutes. Be sure to wear shorts under your dress, however, cause things have changed a bit from elementary school days.
38. Laugh for 40 minutes. Just picture what would happen if you didn’t wear shorts under your dress during the cartwheels.
39. Dance fast for 15 minutes. Invite your more adventurous friends over and choreograph your own flash mob sequence.
40. Grease up your lips with lip balm 765 times.
41. Start a spontaneous keep-away game by swiping your spouse or special friend’s keys, TV remote or whatever will motivate action. Not when they’re trying to get to work or during the “Big Game” though…
42. Give your loved one 9,240 kisses. This will help facilitate forgiveness for swiping said motivational action item.
43. Make love for an hour. A likely result of all that kissing.
44. Push your mini-human in the stroller for 30 minutes. See tip #42. If you don’t have one, however, borrow one from a friend or loved one.
45. Carry a mini-human for 20 minutes. See tip #43.
46. Help a friend move for 19 minutes. Just one piece of the thank-you pizza, though.
47. Paint or wallpaper a room for 31 minutes. Doesn’t even include the calories burned by walking around the big home improvement store.
48. Give your pooch a bath for 27 minutes. You’ll burn even more calories cleaning up the water and drying yourself off afterwards.
49. Vacuum the rugs and mop the floors for 20 minutes. Let me know if you need guidance with this one cause I’m very willing to let you practice at my house.
50. Grocery shop for 45 minutes. Just make sure what goes in the basket won’t undo all the 100-calorie burns we’ve gone over so far.
51. Wash and wax your car for 20 minutes. Again, I’m open to allowing you to practice this one at my house.
52. Stretch for 40 minutes. ‘Cause with this list you’ve just burned over 5,000 calories!

Oiselle Runaway Bride Running Wedding Dress

2011-06-22T14:40:00.000-07:00

Body Fat Loss 101

2010-11-02T22:21:00.000-07:00

Body fat.

In my training experience, the top reason most people give as their reason for exercising and eating healthy is to manage and/or lose body fat. Being healthy and able-bodied is important, but most people want to look and feel good in their skin as well.

Unfortunately, there seems to be a huge amount of confusion as to the "how" of fat loss. Countless infomercials, diet pill ads, and workout crazes attest to this, as they all promise to have THE answer to the fat problem, yet leave many people feeling short changed and disappointed when they see little positive, lasting results.

So, what should YOU do?
What IS the best plan for successful weight management?

Read more on our Portland Personal Training blog...

To your fitness success!

Better running

2010-07-13T14:08:00.000-07:00

Jogging. Scurrying. Shuffling. Sprinting.

By whatever name it's applied, running is one of the most basic activities at URBAN Boot Camp and many of our more athletically-based fitness designs.

As little kids, we never gave any thought to our running. No worry about foot placement, body alignment or trunk carriage. We just chose a direction and moved towards it as fast as our little legs would go. When you watch little kids run, however, they usually have pretty good form. Children typically don't overstride, they swing their arms, they lean forward slightly and don't strike with their heels. Unfortunately, now as adults many people find that they have trouble with this simple, yet at the same time very complex activity.

During the month of July, our URBAN Boot Camp blog is focusing on running mechanics, resources for training, and any questions you may have here on the UBC blog, so feel free to comment or send us an email with your questions.

Check it out...

Healthy Skin

2010-06-25T16:23:00.000-07:00

Want healthy, radiant skin on your wedding day? Forget those pricey skin creams. Nurture your complexion from the inside out with a well-balanced diet that can hydrate, protect, and clear your skin!

Include these nutrients in your diet:

1. Vitamins C and E. Antioxidants such as these reduce the effects of free-radicals (highly reactive oxygen molecules), which damage the body and age the skin. Vitamin C, found in red bell peppers, strawberries, raspberries, citrus fruits, tomatoes, mangos, and broccoli, helps keep your collagen fibers strong and resilient so you can be wrinkle and sag free. Vitamin E helps protect your skin from pollution, the sun's ultraviolet rays, scarring and skin cancer, and is found in almonds, hazelnuts, sunflower seeds, and peanuts.

2. Lean proteins such as turkey and chicken breast, low-fat (and low sugar) yogurt, salmon, sardines, tuna and cheese help the body repair and maintain the skin. The omega-3 fatty acids found in fish fight inflammation and protect against sun damage. Note: due to concerns about mercury, limit your intake of fresh and saltwater fish to no more than 2 meals per week. Go here for government seafood guidelines.

3. Vitamin B rich foods (such as oats, avocados, bananas, legumes, turkey, potatoes, and Brazil nuts) contain biotin, which is the foundation for your hair and nails as well as your skin.

4. Vitamin A, found in foods such as turnip greens, spinach, sweet potatoes, carrots, dried apricots, and cantaloupe, helps your body repair and maintain skin tissue.

5. EGCG (epigallocatechin-3-gallate), found in green tea, can help calm the flow of inflammatory chemicals involved in acne and sun-related skin aging, as well as prevent skin cancer. It also helps to curtail cortisol, which can break down the those collagen fibers leading to wrinkles and sagging.

Get a personalized assessment of your skin's health: Take the RealAge Skin Care Assessment.

Wedding Day Emergency Kit

2010-02-17T07:00:00.000-08:00

I found this bridal emergency kit idea on the web and thought is was a fantastic idea! The kit can be easily used for all your special occasions and you can add whatever else you think you might need. Never know when trouble might hit! Be prepared.

Emergency Kits

Bridal Body 911: More arm exercises

2010-02-16T15:48:00.000-08:00

Last time we went over the basic anatomy of the upper arm and showed a couple of arm exercises, including brachialis curls for the front of your arms and triceps dips for the back of your arm.

Check out that blog post here:
Bridal Body 911: To Arms!

As mentioned in the prior blog post, the back of the arm is the area many women find unsightly or problematic, especially when considering slithering into a sleeveless or strapless bridal gown. While your eating and general fitness habits will help you burn overlying fat from the area, there are exercises you can do to spot tone the back of your arms. Notice that I said spot TONE, not spot reduce. You can't make your body burn fat directly from a specific body part, but you can target specific areas to "tighten up" the muscles there. Great news for those wobbly arms!

Firm up the back of your arms with these two exercises. Read all of the directions and cues before attempting the exercises:

Triceps Kickbacks

* Kneel with your right knee on a bench or chair and your right arm outstretched to the bench directly underneath your right shoulder for support. Keep your back straight. No rounded shoulders. The left leg rests on the ground with the knee slightly bent.
* Holding a dumbbell in your left hand, bring that arm up to your side like a bird wing, while pressing your left shoulder down and away from your left ear.
* Slowly straighten you left arm behind you to contract the back of you arm. Only move at the elbow joint; the shoulder should remain as still as possible.
* Bend the elbow to bring the dumbbell back to its starting position.
* Repeat the exercise on the other side.

Trainer Cues: Squeeze your abs in to help support your lower back, but allow yourself to breathe naturally. Don't allow yourself to "sink down" on your supporting shoulder or shrug to keep from tightening up at your neck. Get a little "extra" work for your back by pulling the elbow of your working arm in to your body as you perform the exercise. Squeeze down at the bottom of the shoulder blade as you straighten it, as well.

Lying Triceps Extensions

* Lie on the floor or a flat bench with your knees bent (floor) or your feet firmly planted on the floor (bench).
* Hold a dumbbell in each hand in an overhanded grip (palms facing away from your body).
* Draw your abs in firmly as you bring the dumbbells above your head at an angle (about 10 o'clock). Do not place the weights over your face.
* Slowly bend your arms at the elbow, lowering the weights down on either side of your head (end near the top of your ear).
* Straighten the elbows to return the weights to their starting position.

Trainer Cues: Be careful! Control the weight so you don't hit yourself in the head! Keep your elbows in towards your head so that they are pointed straight up towards the ceiling. Only move at the elbow joint, not the shoulders, to keep tension on the triceps. Use your ab muscles to help brace your torso; don't let your back arch. Keep your shoulders down away from your ears and remember to breathe naturally.

Bridal Body 911: To arms!

2010-02-04T16:30:00.000-08:00

Bat wings.
Bingo arms.
I've even heard them the term "dinner lady arms" and "mooney arms", whatever that means. No matter what you call them, don't let the fear of flabby arms keep you from the silhouette you desire. As a bride you have the right to bare arms!

Specifically, the upper arm is usually the area in question. While it's not possible to spot reduce, meaning diet and exercise are a MUST to remove (aka metabolize) excess body fat, you CAN spot tone and make the muscles in the area more firm. This "firming" is due to additional muscle tissue, which in turn also gives your metabolism an added boost in calorie burn.

NOW FOR A LITTLE 'NATOMY.

On the far left of the picture the posterior, or rear view, of the arm is shown, highlighting the triceps muscle. Since the back of the arm is most often the source of concern for brides-to-be, it's the area you'll want to give special attention.

On the right, the deltoid caps off the shoulder, while the biceps brachii muscle, aka the arm muscle many bodybuilder-types like to show off, is shown on the upper arm. Speaking of bodybuilders, don't think you'll look like a bodybuilder just because you start lifting weights. Most women don't have the amount of natural testosterone necessary to build giant Conan, the Barbarian-type guns. Anyway, the brachialis, another upper arm muscle, is just underneath the biceps brachii.

DO THIS.

Fortunately, arm muscles are small, as compared to the muscles in the legs and back for instance, so they can firm up in no time at all.

Add these exercises to your workout program. Be sure to read ALL of directions and cues before attempting:

Triceps Dips

* Sit on a stable chair or a stable bench with your hands placed shoulder about width apart beside you.
* Slide your tush to the front of the bench with your legs hip width apart and bent at the knee. Your feet should be placed right underneath your knees for support.
* Keep your arms straightened with a slight bend at the elbows so that they don't lock. Be sure to keep your chest lifted and your shoulders down away from your ears! No shrugging or you'll risk looking like a line backer with overdeveloped neck/shoulder muscles.
* Next lower yourself down by slowly bending your elbows until your arms are as close to a 90 degree angle as you have strength to perform while keeping the shoulders down. Keep your back close to the bench.
* After you reach the bottom of the dip, press up slowly with your hands, again, keeping the shoulders down from your ears. Use your triceps!
* Note: avoid this exercise if you have neck or shoulder pain

Need more challenge: Move your feet further out from your body (straighten) as you become stronger.

Brachialis (Biceps) Curls

* Sit or stand with your feet hip width apart.
* Pick up a suitable sized dumbbell in each hand and slowly lower your arms down to your sides with your thumbs facing forward. Be sure to sit tall with your shoulders down away from your ears and your abdominal muscles slightly contracted.
* As you exhale, raise the dumbbells up towards your shoulders, ensuring that your upper arm remains glued to your sides. At the "top" of the movement rotate your wrist in towards your body so that your pinky finger is in towards your body. Keep your body as still as possible without letting it swing back and forth for extra leverage.

About the exercise: As mentioned in the beginning, the brachialis muscle is underneath your biceps brachii muscle and it runs from the humerus to the ulna. Rotating your forearm develops the upper arm more fully and helps to give it a rounder, fuller look. More bang for your buck, in other words!

STAY TUNED FOR MORE BACK-OF-THE-ARM EXERCISES

To your best bridal body!

Portion Size vs Dress Size

2010-01-29T17:32:00.000-08:00

What are you eating?

No, REALLY!

What are you eating?

If you intend to be healthy, look fabulous, and become a "buff bride", you absolutely HAVE to take a good, hard look at the foods you're putting in your mouth on a daily basis. That includes how much!

Many people think immediately of the "bad" things that they eat when they consider their diet, but it's also extremely important that you consider how much you're eating as well. Even if you're making healthy choices, too many calories in and not used (in the form of metabolism and exercise) still equals more fat as your body will still store any excess.

Here are some websites to help you with some visual reference points as well as info on how our modern portion sizes have dramatically increased over the past few years:

- Visual estimates of serving sizes

- Guide to portion control for weight loss

- Do you know how portions have changed in 20 years?

Got engaged?

2010-01-13T17:24:00.001-08:00

Nineteen percent of couples who decide to get married get engaged over the holidays. If you became one of them this past holiday season, congratulations!

Now comes one of the most important wedding day questions you'll make...

What are you going to wear?!

There's no question that you'll want "the perfect dress" to further enchant your groom. If your New Year's goals also include getting in shape and looking fabulous on your wedding day, however, there's no time to lose in getting started on your "buff bride" fitness program.
Let's go!

Prepare to succeed:

Write down your goal(s) and be precise. Ask yourself the following questions.

1. How much time do you have to shape up before your wedding day? This is very important because it will determine the amount of progress you'll be able to make. The more time you allow yourself, the better your results. While your wedding is your "D-day", you ideally need to learn and create habits that will make you a "buff wife" as well as well as a buff bride. Starving yourself and exercising endlessly, or worse incorrectly, can not only wreak havoc on your health, you could likely rebound at the end electing instead to glue yourself to the couch with your face stuck in a bowl of chips and salsa. Not good!

2. How much effort and focus on your goal(s) are you willing to commit to in order to make the figure-shaping changes you desire? Outside of general fitness, the volume of workout time necessary during the week may be directly related to the look you are trying to achieve. You may also need to create new lifestyle habits that include modifying how you eat to help your body burn away excess fat. Don't bite off more than you can chew, however (no pun intended). Be sure to take into account the time you'll need to plan your wedding creating your fitness plan so you don't become a ball of stress as the day draws closer. Have fun and create memories along the way!

3. What dress size can you realistically fit into at the end of your alloted time-frame and fitness effort? Some brides order their dream gown in their "dream size" in hopes of slimming down and firming up by their wedding day. To say this can add loads of stress is an understatement! Be wise. While losing 20 pounds or dropping 2 dress sizes in two months may be possible, for instance, the short period of time leaves little room for error. As a general point of reference, the healthy recommendation for sustainable weight loss is 2-3 pounds per week. Order your dress in a reasonable size, give yourself time to shape up, cut down on the stress.

4. Will your dress be strapless, or fitted? Showing your arms and back means you may want to focus some of your training effort on firming (aka building) some muscle in those areas. And don't think that just because you resistance train that you'll end up looking like Arnold in "Conan, the Barbarian". In most cases, you don't have the genetics and even if you do tend to "bulk", smart training will help you look like a hottie, not a hulk.

Get started and train smart.
The best is yet to come!

5 great tips from a top wedding consultant

2009-12-15T18:37:00.000-08:00

The holiday season is always a popular time for couples to get engaged. Once the festivities end and the surrounding emotions settle, however, the realization sinks in quickly that you and your fiance now have some important decisions to make regarding your Big Day. A professional wedding coordinator can offer guidance, support, and experience to help you bring your wedding vision to life, while saving you time, money, and perhaps your sanity, in the long run.

Portland-based Emee Pumarega is one of the area's top wedding experts and owner of EJP Events. Below, she offers 5 tips that can help you to plan the wedding of your dreams.

- Plan from your own personal "Big Picture" first.
Before you open a single magazine or wedding blog, sit down with your intended and at least get a rough idea of: wedding budget, number of guests, time of day, your own goals and hopes for the wedding event, and a list of adjectives that describe the look and feel of your wedding. Otherwise it's too easy to get carried away by all that is offered, which leads to option overwhelm.

- Give yourself time to plan.
You will save money and be less stressed if you acknowledge the fact that you will probably need the same amount of hours to plan what I call "a wedding with specified elements" (i.e., not a courthouse or backyard wedding) as a typical job hunt -- at least 100-200 hours. If you don't see this time availability in your personal calendar, consider getting professional assistance or moving back the date.

- Set priorities.
Not everything is an important element of a wedding, and don't let third parties or the media tell you so. If you don't really care if you have a custom-made ringbearer pillow, say so if someone is trying to foist that onto your wedding. Having a list of must-haves and I-don't-care-abouts also helps you save money and focus on the parts that will make you and your guests most happy.

- Remember you are a host.
Guest comforts and experiences are what makes a wedding memorable. Think of ways to include, honor, and fete your guests for a more exciting party; rather than from the outdated "it's the bride's day" mindset. Yes, it's your day -- but it's also your partner's, as well as your family's and friends' who are all coming together for this moment. Do what you can to make it comfortable and experiential for them.

- Remember you are celebrating togetherness!
Finally, remember what a wedding is all about: the celebration of your bond. If you start to get stressed about details, remember that all you need for a wedding is your love. The rest is just a wonderful bonus. Enjoy!

Follow these links for more great wedding tips from Emee, as well as information on her services...
Portland Wedding Planner
Wedding Coordinator Blog

Quote of the day

2009-11-10T15:50:00.000-08:00

Each one of us has a fire in our heart for something. It's our goal in life to find it and to keep it lit. ~Mary Lou Retton

Pumpkin-hazelnut tea cake

2009-11-03T20:36:00.000-08:00

This tasty treat can make the perfect healthy addition to your fall bridal party get-togethers.

Roast a small pie pumpkin and puree the flesh in a blender or food processor for this loaf cake. Otherwise, use canned pumpkin. This cake makes a nice holiday gift.

Ingredients
3 tablespoons canola oil
3/4 cup homemade or canned pumpkin puree
1/2 cup honey
3 tablespoons firmly packed brown sugar
2 eggs, lightly beaten
1 cup whole-wheat (whole-meal) flour
1/2 cup all-purpose (plain) flour
2 tablespoons flaxseed
1/2 teaspoon baking powder
1/2 teaspoon ground allspice
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon ground cloves
1/4 teaspoon salt
2 tablespoons chopped hazelnuts (filberts)

Directions
1. Preheat the oven to 350 F. Lightly coat an 8-by-4-inch loaf pan with cooking spray.
2. In a large bowl, using an electric mixer on low speed, beat together the canola oil, pumpkin puree, honey, brown sugar and eggs until well blended.
3. In a small bowl, whisk together the flours, flaxseed, baking powder, allspice, cinnamon, nutmeg, cloves and salt. Add the flour mixture to the pumpkin mixture and, using the electric mixer on medium speed, beat until well blended.
4. Pour the batter into the prepared pan. Sprinkle the hazelnuts evenly over the top and press down gently to lodge the nuts into the batter. Bake until a toothpick inserted into the center of the loaf comes out clean, about 50 to 55 minutes. Let cool in the pan on a wire rack for 10 minutes. Turn the loaf out of the pan onto the rack and let cool completely.
5. Cut into 12 slices to serve.

Nutritional Analysis
(per serving) Serving size: 1 slice, Calories 176, Cholesterol 35 mg, Protein 4 g, Sodium 80 mg, Carbohydrate 28 g, Fiber 3 g, Total fat 6 g, Potassium 134 mg, Saturated fat 1 g, Calcium 27 mg, Monounsaturated fat 3 g

Source: www.mayoclinic.com

Sugar: Cut it out!

2009-10-09T13:49:00.000-07:00

How much sugar do you eat on a daily basis?
Do you have any idea?
You should.

New AHA guidelines recommend that women eat no more than 100 calories of added processed sugar, or six teaspoons (25 grams), while men should limit their intake to 150 calories, or nine teaspoons (37.5 grams).

It's estimated, however, that the average American currently consumes an astounding 22 teaspoons of added sugar every day. That's nearly a half cup of pure sugar, accounting for 355 calories! These numbers are important to understand because a recent American Heart Association (AHA) report cites a direct link between sugar consumption and the development of such conditions as cardiovascular disease and diabetes. An increase in sugar consumption is also thought to be linked to the dramatic rise in obesity.

If you regularly eat foods loaded with sugar it can have a dramatic effect on your waistline. Daily calories can add up more quickly than you realize, leading to over consumption and weight gain. A twelve-ounce can of soda alone, for instance, has about eight teaspoons of sugar and 130 empty calories. Since drinking these calories will not satisfy your hunger long term, research has shown that you won't naturally eat less at mealtime to account for the calories that you already drank and may even eat more.

Many clients have seen a tremendous impact on their weight loss efforts just by limiting or eliminating simple sugars from their diets. This includes omitting sodas and juices, eating whole grains instead of sugary breakfast cereals or muffins, and skipping the office candy dish or evening dessert. Believe it or not, the more you eliminate sugary foods from your diet in favor of more wholesome foods, the less you will tend to crave them. While you don't have to go "cold turkey", you'll find that the more sugar you eliminate from your diet, the better you'll feel and the closer you'll move towards your fitness goals.

FAST SUGAR FACTS -

Foods that contain processed (refined) sugar include:
* soft drinks
* candy
* cakes
* cookies
* pies
* fruit drinks (Note: if the label says "juice cocktail" it contains sweetener)
* milk-based desserts and products (ie. ice cream, sweetened yogurt and sweetened milk
* grain products such as cereal, muffins, breads, sweet rolls, and doughnuts

Sugar aliases:
* brown sugar
* corn sweetener
* corn syrup
* dextrose
* fructose
* fruit juice concentrates
* glucose
* high-fructose corn syrup
* honey
* invert sugar
* lactose
* maltose
* malt syrup
* molasses
* raw sugar
* sucrose
* sugar
* syrup

Check out how much sugar is in some of these common foods: Sugar Stacks

Sources: www.mypyramid.gov
www.diabeteshealth.com

SUPER woman or RIDICULOUS woman?

2009-09-24T09:14:00.000-07:00

You know who RIDICULOUS Woman is. She believes that she's a Super Woman who can do it all. She does not delegate any task or responsibility, ever. She regularly tries to fit a 36 hour workload into a 24 hour period. She will do all of the tasks required for a given project even if it means reinventing herself constantly and spending endless hours learning new skills. Ridiculous Woman gets little sleep, and does not take time for herself. In fact, she prides herself on these facts and whines (brags) constantly about how few hours she's slept and how long it's been since she took time for herself. RW is usually not very happy, usually just a WEE bit cranky, and prone to sporadic outbursts.

If this doesn't sound familiar don't bother to read on. Your invisible jet is waiting for you outside so grab your magic lasso and be off to save the world. If you're still reading, however, well, there is a solution. The hint was in the beginning of the second paragraph. Delegate! While it may seem like a "bad word", you do not need to do it all. Even if your ceremony and reception are small there is still often a lot of preparation to be done, which can be time consuming and time-sensitive. Let your friends and family help! Furthermore, there are wedding professionals who can take on as many tasks as you need. But, it's up to you to ask!

So, where should you start when planning your wedding? How about with a wedding planner. As it happens, Portland is blessed to be the home of Emee Pumarega, a fabulous, award winning event planner who owns and operates EJP Events. Emee and her staff offer our Wildfire Fitness bridal clients a complimentary 30-minute phone consultation ($35 value) that can help you narrow down your ideas, focus on what you really want for your wedding, and create a plan to get it done. That way, you can focus on what your wedding is supposed to be: a happy and joyous occasion, not a stressful and anxiety-ridden event. The sooner you call her, the better.

EJP Events
2808 NE Martin Luther King Jr. Blvd, Suite 3
Portland, Oregon 97212
Phone: 503-284-6756
Seattle/Toll Free: 1-888-682-0040
Mobile: 503-957-6816
Fax: 1-888-682-0040
Web: www.ejpevents.com

Bridal Case Study: Lauren

2009-09-21T17:42:00.000-07:00

In her own words....

Q: What is your motivation to change your lifestyle and to get in shape?

A: Aside from getting married and wanting to look great, I knew I was approaching a point in my life when I can’t eat whatever I want and expect my pants to fit the same year after year! Old habits are hard to break and I was looking for a jumpstart to a truly healthy and active lifestyle.

Read more...

Case Study: Congratulations, Lauren!

2009-08-20T16:56:00.000-07:00

One of our brides recently celebrated her wedding just a couple of weeks ago and looked magnificent! She's agreed to share her success story, so stay tuned.

In the meantime, how did she do it?

1. She started early! While her program mostly focused on shaping and toning her body, she also wanted to make sure her waistline fit the dress she ordered. Since she gave herself plenty of time based on her situation, she was able to work towards her goals in a healthy way to lessen the anxiety near the BIG DAY.

2. Her program included eating "cleanly". Processed foods were to be avoided or limited, with the focus placed on fresh fruit/vegetables, lean proteins, whole grains, and clean water.

3. Logging her food intake. Recent studies have confirmed that those who log their meals are more likely to be successful than those who don't. It's easy to poorly estimate how many calories are being eaten, or healthy choices missing from the diet until it's written in black and white. Once we saw where her calories were coming from and her overall eating patterns, it was easier to recommend choices that suited her needs.

4. She worked out. This might seem like a no-brainer, but exercise is a key component to weight management. To lose weight, a calorie deficit must be created. This is ideally done by lowering caloric intake (often via eating BETTER food not less food), while increasing activity levels. Bottom line: MOVE IT!

If you're getting married soon, contact us. The sooner you get started on your success story, the better your results!

The Fabulous Fatties' fitness challenge

2009-08-18T08:07:00.000-07:00

Ok Brides (friends and regular people too)...

Ready for a challenge?!

My Twitter friends, the FABULOUS FATTIES are hosting a fun fitness challenge that offers motivation, support, PRIZES, and more!

Visit them at "Cruisin’ Crazy Fab Fattie Challenge #3" to sign up for the FITNESS CHALLENGE before August 19th.

THAT'S TOMORROW people!
Why are you still here?
Get over there and sign up!

While you're there, check out the fitness cruise they're hosting: Fit & Fabulous Kick Start Your Weight Loss Cruise January 21-25, 2010. Check it out!

How long will it take to get fit for my wedding?

2009-07-24T17:14:00.001-07:00

Question:
I just got engaged and want to look hot for my wedding. When should I get started on my fitness program and how long will it take for me to get in shape?

The answer can be a little tricky since the time it takes to get in shape depends on many factors, including age, current fitness level, health history, and your individual progress rate. Generally, however, your body can burn 1-2 pounds of body fat per week, so 10 pounds, for instance, will take you about 5-10 weeks. Losing weight any faster puts you at risk for rebounding after the wedding is over, wasting of precious muscle mass, inadequate muscle gain, and saggy skin. To make matters worse, that lack of adequate muscle and saggy skin could leave you looking sickly or "fluffy skinny" on the Big Day instead of toned and sexy.

Bottom line: Start as soon as possible! Begin your fitness program as soon as you become engaged, even if you haven't set a date. Then, be sure to give yourself some time. Six months, for instance, is often a very generous time frame to make some real changes in your figure. More over, you'll begin creating healthier fitness habits before things become hectic and crazy. Exercise as simple as walking and stretching can do wonders both mentally and physically as you begin researching your fitness options. Keep in mind that an optimal fitness program combines cardiovascular exercise with strength and flexibility training.

Congratulations and to your fitness success!

Supah-cool bridal resources

2009-07-19T16:00:00.000-07:00

Now, I'm certainly no wedding coordinator (contact Emee at EJP Events for that), but I found these supah-cool wedding places and things during my information research time so being the sharing type:

1. Simply Elegant Bridal Accessories. The Cherry Blossoms theme drew me in...ok and the little chocolate wedding favors (moderation, moderation...).
2. Sun Flower Garden Wedding. Looks like the setting for some beautiful memories.
3. Portland Bridal TV. Great idea. See what's available for your wedding with vendor spotlights and tips.
4. Simply Chic Weddings The latest post, "Toast It With Champagne", includes a stylish picture of a champagne filled flute with one beautiful strawberry. Need I say more? Practical tips for the very stylish.

Case Study: Wedding dress fitting 101

2009-06-16T11:20:00.000-07:00

Yesterday I got a text from one of our Bridal Boot Camp clients that her dress had arrived and it was fitting time. She was a little nervous, but I knew she was progressing nicely and waited for the results.

You see, as is often the case, she had a specific weight goal in mind when she first came in and had accordingly ordered the dress two sizes smaller than her current one. But, she also wanted to be a buff bride, not a waif bride.

With that in mind, I counseled her that her desired weight might not be reasonable, but that she would definitely look fabulous AND reach her measurements if she stuck with her program. Why? Because muscle weighs more than fat, and the goal is to burn away fat while building lean muscle. Since our client wanted to sculpt her body and gain more muscle mass and strength, there was no way that she would reach her target weight without either leaning out beyond what she had in mind OR sacrificing muscle fitness. So...

--->The best gauge of her progress towards fitting into her dress would be measurements and body fat percentage, NOT the scale alone.<---

"Trust me," I said.

Trust me she did, and here we are just a few weeks later. With plenty of time to spare, her dress fits perfectly! While she still wants to continue sculpting and getting stronger, she is adamant that she doesn't want to get any smaller. This is important to note because she is NOT at the weight she thought she wanted. She does, however, look fabulous, as reflected by her measurements and body fat percentage. We'll continue her program and closely monitor her progress to make sure she stays within acceptable ranges, while continuing to sculpt her shoulders, arms, and back for the "strapless dress" look.

Dress fitting tips:

1. Take your girth measurements and compare them to those of your desired dress size. Typically, the most important ones are the bust, waist, and hips. These measurements are what will allow you to fit into your dress, or not.

2. Have your body fat measured by a qualified health or fitness professional. Not only is a healthy body fat range important for your overall well-being, it will also give you an idea of how your fitness program is working.

3. Use the scale only as a loose measure of your progress. Weigh once per week, on the same day of the week, but don't obsess. Keep in mind that if you are resistance training, you may actually see a slight increase in the first week or two as your muscles become denser. Comparing your weight with your change in body fat percentage is thus VERY important!

4. Start your eating and exercise program early! Can't stress this enough. While the goal is to look good at your wedding, you also want to give your husband a healthy bride. Our Bridal Boot Camp client ordered her dress two sizes smaller, but she ALSO gave herself plenty of time to create the figure she wanted.

Contact us as soon as you have your wedding date and we'll help you figure out the best dress size goal for your situation and sculpt the body you desire to go in it!

Quick weight loss tips

2009-06-12T16:57:00.000-07:00

Trying to lose weight to fit into your dress before the Big Day?

Here are some quick tips to help keep you focused:

#1 Take picture of body part you're working to change. Carry it with you as reminder when tempted to skip a workout or eat poorly.

#2 Buy a reward outfit, bathing suit, or sexy lingerie piece in your desired size and try it on once a week to keep you focused.

#3 Do be kind to yourself. Replace negative self-comments and thinking with positive affirmations. Be and do your best each day!

Look slimmer without losing weight

2009-06-02T16:04:00.000-07:00

Want to look pounds lighter? Stand up straight!

Slouching can make you seem frumpy, look 5-10 pounds heavier, emphasize "rolls". Sitting and standing up tall elongates the body and creates a slimmer appearance.

It also gives the appearance that you are:

~ Confident
~ Comfortable
~ Cool
~ Lighter
~ Stylish
~ Taller

Here are some exercises to help improve your spinal positioning and strengthen your posture:

1. Stand against a wall and press your shoulder blades down your back. Allow your lower lower back to keep its natural curve. Keeping your chest lifted and your chin parallel to the floor, hold this position. Breathe in and out fully 10 times.

2. Sit in a sturdy chair with your back straight and your abdominal muscles pulled in (breath naturally). Place your feet firmly on the ground hip width apart. Extend the arms straight forward at shoulder-level. Exhale and round the shoulders forward, then back. Pull the chin in towards the chest, contract the abdominal muscles and hold until all the air is blown out. Inhale fully as you return to the upright position and pinch the shoulder blades together. Repeat 10 times.

Do both exercises 2-3 times per day for the next week.

Action tip: Think regal, dahling. Work to create new habits by being aware of your posture today. Sit and walk like the wonderful diva you are -- or at least act like you believe you are until you do!

More posture perfect info...

Get a witness for your weight-ins

2009-05-18T12:12:00.000-07:00

While it's not a good idea to weigh yourself everyday, weekly weigh-ins with a workout partner or personal trainer can help you reach your weight loss goals AND maintain your weight long term. Not only will it help you to stay focused, you'll also have a higher level of accountability and motivation to stick to your program.

A recent study published in the Journal of the Canadian Medical Association showed that bi-weekly weigh-ins along with regular phone calls optimized participants' consistency with exercise and diet, and that they were able to prevent subsequent weight regain.

Review summary from Exercise ETC -

"Weighing-In Enhances Weight Maintenance"

The biggest challenge for individuals who have lost a considerable amount of weight is often not the initial weight loss, but the maintenance of weight loss. Previous research has identified exercise to be the primary factor in whether or not someone regains weight. However, continued support is also recognized as important for successful weight maintenance. In a recent study published in the Journal of the Canadian Medical Association, researchers determined that a simply bi-weekly weigh-in along with regular phone calls is sufficient to optimize consistency with exercise and diet and prevent weight regain.

Two hundred women who had recently lost more than 5% of their original body weight were assigned to one of two groups. The first group received nutrition education and supervised exercise by nutritionists and exercise physiologists, while the second group received phone support from nurses along with a bi-weekly weigh-in. Some participants were educated in the use of high-carbohydrate eating, while others were encouraged to eat a diet high in mono-unsaturated fats.

Following the two-year intervention, it was determined that both groups had maintained an equivalent amount of weight. Interestingly, participants were more compliant for weigh-ins than for regular supervised exercise. Type of diet did not affect weight loss or regain.

Given the increased costs of the extensive intervention, the researchers concluded that less expensive monitoring and support could be as beneficial in weight maintenance. This could be essential for hospital and government-based programs that develop interventions for low-income populations. The practical lesson for exercise professionals is that people who lose weight may benefit from regular weigh-ins, and frequent contact may further facilitate successful long-term weight management and compliance.

Dale, K.S., et al (2009) Determining optimal approaches for weight maintenance: a randomized controlled trial. CMAJ.

Quote of the Day

2009-05-08T06:00:00.000-07:00

“First comes thought; then organization of that thought into ideas and plans; then transformation of those plans into reality. The beginning, as you will observe, is in your imagination.”
~ Napoleon Hill

Create a healthy bridal party luncheon

2009-05-07T17:42:00.000-07:00

My Twitter buddy at the Foodalogue has posted what she call 5 small meals.

Not sure about the octopus salad... but these could be made into a wonderful healthy luncheon or get-together for members of your bridal party:

Individual Spinach & Artichoke Omelet Muffin (shown above)

Garbanzo & Israeli Couscous Salad

Adult Chicken Fingers with Cilantro Dipping Sauce

Tomato Surprise

Get recipes...

"Better Sleep"

2009-05-01T18:39:00.000-07:00

More than 70 million Americans are affected by sleep deprivation, with people spending $24 billion a year just trying to fall asleep.

Are you one of them? Did you get enough rest last night?

May is National Sleep Month. The health benefits of adequate sleep are far reaching and include proper hormone regulation, appetite regulation, improved learning and memory, improved mood, and a healthier heart. Additionally, proper sleep habits are key to successful weight management, as well as improved fitness and athletic performance.

This month, focus on setting yourself up for success with an optimal night's rest each day. Assess your current evening routine and identify areas for improvement. Each week set a goal or two so that by the end of the month you are consistently sleeping 7-9 hours most nights.

Let me know how you do!

Get rid of that muffin top, Part 3: HIIT

2009-04-22T13:07:00.001-07:00

Ok, so you've waited for it so here is the answer to help you trim off the muffin top and pass the strapless dress test to boot.

Ready?!

High Intensity Interval Training (HIIT)!

HIIT is a training modality where periods of near maximum effort exercise is interspersed with intervals of moderate-intensity aerobic movement. Research has shown that HIIT burns adipose tissue (body fat) up to 50% more effectively than low-intensity exercise.

How do you do it?

One option is short (10-30 minutes) aerobic/anaerobic cardio workouts. Not that old-fashioned, leaning on the cardio equipment stroll that you see some people doing in the gym while reading the latest gossip mag. No, we're talking sweat-producing, increased breathing, high intensity effort.

For example, you could do some fartlek-style running, walking, or cardio machine work where you go all out for as long as you can and then recover with low intensity movement for as long as you need. This requires you to be very self aware, but can be great for beginners. If you want something more structured, do 15-60 seconds of all out effort and then recover for 30-90 seconds. If you use cardio equipment you can also manipulate the ramp elevation (ie treadmill, eliptical trainer) as appropriate. The goal is to continually vary the intensity and therefore increase the overall fat burn. This option should only be done 1-2 times per week depending on your fitness level and training goals.

Another option is to mix in muscle conditioning with aerobic/anaerobic effort. This training modality should only be done 2-3 times per week on non-consecutive days, again depending on your fitness level and training goals. Here, you mix body weight and/or weight training exercises with short bursts of aerobic/anaerobic effort. The goal is to use total body movements that use all of your major muscle groups. As with cardio HIIT, you mix 15-60 seconds of maximum(or near maximum for Newbies) effort with a recovery period of 30-60 seconds:

Sample Workout:

Rotating side plank
Renegade pushups
Medicine ball wood chop
Burpees (Newbies: squat thrust)
Fwd/bwd lunge
Squat w/dumbbell lateral raise
Triceps dips

Do a moderate intensity activity such as jumprope, run in place, jumping jacks, etc between each exercise with stretching as needed.

Be sure to cool down and stretch afterward.

And remember, proper eating habits are vitally important to your success so go get a glass of water and a banana, and get started!

Get rid of the muffin top, Part 2

2009-04-09T23:08:00.000-07:00

Yesterday, I talked about how what you eat is important for slimming your waistline. In fact, your eating habits are responsible for as much as 80% of your weight management success. So, if you haven't started logging your meals and incorporating yesterday's tips, get to it!

Now, it's time to talk about exercise.

Spending endless hours on the treadmill is not the best way to take off the fat. While it is good for your heart and may be a place to start for the beginner, it's not enough. You do burn calories while you're exercising, but you won't build the metabolism boosting muscle that will increase the amount of calories, and therefore body fat, that you want to burn long after you've stopped exercising. In fact, the more muscle you have, the higher your metabolism. That's why bodybuilders can eat as many as 5000 calories per day and still come in lean and mean during competition time.

But don't worry, I'm not at all suggesting that you beef up, unless you like that look, but increasing your muscle mass will give you the toned, sleek look that many women desire.

One of the most effective and efficient ways to build muscle while burning excess body fat is with High Intensity Interval Training (HIIT). Research has shown that HIIT is one of the most effective means of losing fat and is used by some of the best trainers in the world, including those you see on popular TV shows.

Next time: High Intensity Interval Training.

Getting rid of the muffin top, Part 1

2009-04-08T15:10:00.000-07:00

Ahh, the muffin top.

Some people like the term and think it's cute, while others abhor it and find it derogatory.

Said to be originated by the Australian TV comedy "Kath and Kim", the term has taken hold and bamboo-like root in our popular slang. Loosely translated, it's the extra "fluffiness" that hangs over the waistband of a woman's (often too tight and too low-rise) pants and skirts much like, well, the top of a muffin seems to spill over the cinched rim of the paper casing.

Whatever you might think of the term, it does identify and highlight a problem area that many women want to target: the waistline.

While you might think that some special exercise alone is necessary to rid yourself of unwanted belly fat, it usually boils down to two things: proper nutrition and effective exercise.

First, nutrition -

You may not have to throw out your entire diet to get the results you want. Sometimes small changes can make a BIG difference. Here's where to start:

1. Limit or exclude foods made with white flour, white sugar, and corn syrup, such as breads, pasta, cakes, cookies, etc. Choose whole grains whenever possible, and try sweetening with berries or a little fruit juice.

2. Avoid processed foods. Hint: if you don't know what the ingredient on the label is, much less how to pronounce it, there's a good chance it's a processed food.

3. Avoid or limit soda. Do you know how much sugar, aka empty calories are in your soda? Find out...

4. Stay away from fast food. This is good for your financial health as well. Find a few great recipes and pack your lunch or snacks to go. For healthy recipes and food info try www.foodfit.com or www.sparkrecipes.com.

5. Drink water. The elixir of champions, your body's metabolism runs much more efficiently, and thus burns fat better, when you are properly hydrated. Six to eight glasses is the general recommendation, but some nutritionists actually recommend half your body weight in ounces.

6. Eat more veggies. A client recently noticed HUGE differences by adding more spinach to her diet. True, she began to eat it in Popeye sized portions (love ya, FL, wink), but it works for her, she likes it, and it helps to balance her diet and cravings overall.

7. Cut out the fried foods. All cooking oils have about 120 calories per tablespoon, so anything fried in it soaks up some of the fat-laden goodness to deposit right on your hips and tummy.

So, get to work, dahling!

Tomorrow, we talk exercise.

All about the arms

2009-04-06T17:30:00.000-07:00

Need exercises to whip those chicken wings into shape?

Here's a quick list:

1. Pushups!!!!!
These are a girls best friend, gurl-friend! Modify them, as necessary, on your knees or whatever, but do them. Even if you struggle in the beginning, you WILL get stronger and therefore, more tone. They also give you the most bang for your buck since they also work your chest, shoulders, and core(abs). Your back and thighs also benefit by helping you to stabilize in the standard position.

The triceps (the back of the arm) actually make up more of your arm musculature than your biceps (front of the arm) so work them. They also keep you from having those jiggly "bingo wave" arms, as a client calls them. ;)
2. Triceps dips
3. Lying triceps extension
4. Triceps kickback

5. Biceps curl
6. Concentration curls
7. Cable curls

Breakfast. . .of Champions.

2009-03-02T10:49:00.000-08:00

If you want to lose weight healthily you MUST eat in the morning. Period.

Countless studies have shown that eating breakfast is one of THE most important eating habits for healthy weight loss and weight management, as well as athletic performance.

Eating breakfast can help you manage your intake throughout the day by positively addressing your energy needs from the start. It also helps your body to regulate your metabolism so that you can lose weight more efficiently and it increases your mental clarity and sense of wellbeing since both your brain and nervous system require glucose (blood sugar) to function properly.

If you finished dinner at 7pm last night, for instance, and wake up at 6am, you haven't eaten for 11 long hours. Your body continues to burn calories even while you're sleep, so whether you're preparing for your morning workout or heading off to work, your body needs fuel. Now, while you are somewhat correct in assuming that your body will simply go to your fat reserves to keep you going, there are some unwanted side responses: your body slows down your metabolism (burns less calories) in an attempt to conserve energy, and it begins to use your much needed muscle. While there are other responses, these in particular actually hinder your weight loss success.

Bottom line: Eating breakfast does a body good, so eat up!

Fat back and chicken wings. . . Part 2

2009-02-10T17:44:00.000-08:00

Wedding dress season is coming soon!
Be ready.

It's time to work on increasing your overall endurance by stepping up the program with some high intensity interval training (HIIT). This will help you to increase your metabolism and burn more fat not only during, but after your workout.

Initial routine from a couple weeks ago:

Pushups (modified on your knees is okay)
Triceps dips
One-arm dumbbell rows

Now, add more fire with this routine:

Jumping jacks x 20 reps
Squat thrust with one pushup x 8-12 reps
Triceps dips, 8-12 reps
One-arm dumbbell rows, 8-12 reps
Hover, 10-60 seconds

Begin with an 8-10 minute warmup of dynamic exercises and light stretches to raise your core temperature and to increase joint range of motion. End with a cool down and flexibility stretching. Go down the list 1-3 times depending on your fitness level. Modifications are possible, just contact me for assistance.

Stay tuned for more progressions!

Don't Cross Your Heart

2009-02-02T13:26:00.000-08:00

Do you know the number one killer of women in the US?

No, it's not breast cancer.

It's heart disease! In terms of life and overall health, the heart is one of the most important structures in the human body. If the heart becomes impaired, quality of life suffers and death can even occur. Coronary heart disease is caused by a buildup of fatty plaques on the inner lining of the arteries. These plaques not only cause hardening of the arteries, they can also narrow them over time. This can lead to angina (chest pain), heart attack, abnormal heart rhythms, and sudden death.

This month, celebrate American Heart Month by scheduling your yearly check up and including a stress test if it's been a while since you had one.

You can also show your bridal party, friends, and loved ones you care by committing to get together regularly for heart healthy activities.

Some ideas:

1. Sunday Meet Ups. Connect in the morning for a brisk walk, hike, or run. Finish off by going out for a healthy breakfast or brunch to increase your "quality time". Join us for First Hike March 1st at Tryon Creek State Park!
2. Train for a local event together. Our first Wildfire Fitness race event of the year is Race for the Roses. See you there!
3. Try something new. Indoor rock climbing, for instance, is a great group bonding activity. Opportunities around town include Portland Rock Gym in Portland and Stoneworks in Beaverton.
4. Take your bridal party outdoors for a short "pre-walk" before meetings and fittings. Ten to twenty minutes can be sufficient, with the benefit of offering time to connect.
5. Team up with your maid of honor for a pilates or yoga class. Not only does this provide more opportunity for bonding, it's also great for de-stressing, strengthening your core, and enhancing your flexibility.

Fat back and chicken wings. . . Part 1

2009-01-30T17:07:00.000-08:00

Not talking about the slab of fat that runs along the back of a pig. Nor are we talking about the rumored shortage of wings for Super Bowl Sunday or tonight's dinner.

We're referring to that extra lusciousness spilling over the back of the bra and the soft "squishiness" some ladies have to their upper arm.

"What can we do about this???"

Other than training the abs/core, the back and the arms are the areas most brides want to work on. And, it's all about the dress.

So glad you asked:

Pushups (modified on your knees is okay)
Triceps dips
One-arm dumbbell rows

Short and sweet.
Now, of course there is more, but you gotta start somewhere and sometimes less is more. If you haven't moved since last year. . . one or two sets of 12 repetitions should be good. Google online for pics of the exercises if you aren't familiar with them or just give me a shout. I'm happy to help.

Prepare to succeed!

2009-01-01T18:59:00.000-08:00

The New Year is just beginning and you may have some goals that involve getting in shape not only for your health, but in preparation for an upcoming special event (like your wedding, perhaps!).

While you may feel caught up in the New Year excitement, it's important to set the proper stage. This means ACTIVELY creating an environment that will cultivate success.

Follow these tips to help you get off to a great start:

1. Clarify your true intentions and motives. What EXACTLY do you want to see happen and more importantly WHY do you want it to happen? For instance, if weight loss is a goal, precisely how much do you need to lose and why do you want to lose the weight? Is it to look better for yourself? Is there a health concern? Do you have self-esteem issues that need to be addressed? Do you want to be able to move around through your life with more energy and stamina? Figure it out and use "the why" as your battle cry!

2. Gather the troops. Don't go it alone or struggle in silence! Get your fiance, your girlfriends, your aunties, your mom, basically the people in your life that care about you, to cheer you on and give you the business (with love, of course) should you start to slip and slide. Get professional help, as needed. Replacing negative habits that have been developed over a life time with positive ones can be challenging. Affirming thoughts, feedback, and a caring kick-in-the-pants can help you to stay focused.

3. Invest in yourself. Take a nutrition class or workshop. Hire a personal trainer or attend a class. Seek counseling to help with unhealthy emotional hindrances. Bottom line: assess your situation and be honest with yourself about the person you currently are to help you make choices regarding the person you want to be. Investing in yourself by getting the help you need early on can save you time, money, and emotional/mental discomfort.

4. Go through the fridge! While you're at it, tackle the cabinets and drawers as well. Forget about that "will power" stuff! Get rid of foods that tend to be a stumbling block for you. If said food item doesn't bring you closer to your targeted goals, then toss it. Stock up on healthy foods that are natural, low in fat, low in sugar, and high in nutrients. As a suggestion, here's a list of the so-called "world's healthiest foods".

5. Stay away from trouble! Identify any potential "trouble spots" in your environment. For instance, if you work in an office that tends to have lots of sweets and goodies on hand, keep yourself out of the area where its kept and bring your own health, goal-oriented snacks. If you have friends that like to frequent high calorie food spots for get-togethers, suggest alternatives that center less on eating and more on activity.

Say no to holiday weight gain.

2008-12-02T09:08:00.000-08:00

Okay Bride (and Grooms) To-Be, the holiday season is in full swing, but that doesn't have to be a reason to bring unnecessary pounds into the New Year. Remember, you've got a wedding dress, (er, or tuxs) to fit into. Here are some tips to help you enjoy the season and maintain your youthful figure. ;)

1. Revoke your license to pig out. Constantly telling yourself that it's the holidays every time you are tempted to eat that extra helping or add another treat to your meal will only leave you sorry come New Year's Day. And, since most people don't lose the estimated 5-7 pounds of weight gained between Thanksgiving and New Year's every year only adds insult to injury.
2. Eat before you eat. Fill your stomach with a healthy soup or a filling low cal salad before going to a dinner party or holiday buffet. If you wait and allow yourself to get too hungry before you get there you may find yourself face down a bowl of chips and dip.
3. Get some shut eye. Studies have shown that a lack of sleep can cause weight gain. Not only does it affect hormone levels, it also may effect your judgment where comes to your food and fitness choices as your blood sugar begins to wane.
4. Steal away. Moments, that is. Just because you don't have time for your normal hour long workout doesn't mean you should skip exercise all together. Remember some exercise is better than NO exercise. For instance, research has shown that similar health benefits can be gained from three ten minute workouts spread throughout the day as one long 30 minute session.
5. Eat your fruits and veggies. Not only will you benefit from the vitamins, minerals, and lifesaving anti-oxidants you'll also fill your stomach with a smaller caloric impact than more fattening foods.
6. Get rid of the evidence. Send leftover party treats home with guests and keep high calorie treats out of plain sight for PLANNED cheat days; better yet, don't buy it until the cheat day is at hand.
7. Eat SLOOWWLY. It can take an estimated 20 minutes for your brain to register that you are full. If you eat too fast you could have overeaten and ingested more calories than you need. Take your time, savoring the meal as well as the priceless moments with friends and family.
8. Take a bath. Actually, it doesn't have to necessarily be a bath, but do something that makes you feel pampered. I like a bath with soothing bath salts, aromatherapy candles and a magazine or book I feel I "don't have time to read."
9. Bathe your insides, too. Sugar, salt, and alcohol can leave you feeling a bit parched. Drinking plenty of water can not only keep you hydrated, it can also curb your appetite to keep you from eating too much.
10. Get back on the horse. If you do overeat, get over it start again. Eat lighter on the next meal or the next day if you overate at dinner. Be sure to get your workout in, but don't punish yourself by overexerting. All you'll do is open the door to injury or being too sore the next day.

Mushy muscles?

2008-11-20T16:49:00.000-08:00

Weight loss with mushy muscles is not cute! Time to put together a conditioning routine to transform that soft and sagging "squishiness" into strong and shapely muscle.

But where to begin?

Well, if you're just starting out you don't have to do a lot to start feeling and seeing results. Remember, you can always add more to your exercise routine later, but if you overdo it you CAN'T take it back. Add a little at a time to let your body get use to each level of activity. This will also lessen the chance of your getting frustrated and stopping because you're too sore to move or worse yet, injured.

The routine below can be a good start for many people:

1. Squats. Be sure to keep your heels down and stick your tush out at the bottom of the movement like you're about to sit in a chair.
2. Pushups. Yeah, they're "old-school" but so good for most things that ail you. Newbies, do them on your knees and keep breathing throughout the movement.
3. Crunches. Do these partial situps keeping space between your chin and chest, and your shoulders relaxed. NO PULLING ON YOUR HEAD! Keep breathing.
4. Hover. You should be getting pretty good at this one. Keep adding a few seconds each session.

Short and sweet! This routine may seem simple, but it builds a great foundation for later workouts. It also gets you in the workout habit, which is MOST important when you first start out.

Do the routine on non-consecutive days, 2-3 days per week. Go down the list circuit-style doing up to 12 reps of each exercise. On the third day add another set (go down the list again).

Develop a sexy waistline

2008-11-03T10:59:00.000-08:00

What are the best exercises for toning and shaping the midsection? Opinions may vary, but I definitely have my list of "must-haves"!
At the top:

The hover!

While it shouldn't be the only ab/core exercise in your fitness tool box, it should definitely have a prominent place. I believe in movement that gives as much "bang for your buck" as possible. Take a look at the picture. This exercise targets muscles along the front of the body, including the abdominals, as well as deep muscles near the spine, the shoulders, and the those controlling proper posture.

Action: Start by holding the exercise for just a few seconds for 1-3 sets on 3 non-consecutive days per week. Work up to holding each set for 30-60 seconds. Beginners can perform this movement on the knees and work up to extending out onto the toes. Breathe normally throughout the movement without holding your breath. Do not do this exercise if you have problems with your back.

Stay tuned for more entries on "The Sexy Waistline List".

Bridal Fitness 101 : Be S.M.A.R.T.

2008-10-31T11:13:00.000-07:00

So, now that you're moving, you're on your way to your goals. . . hey, wait! What are your goals? You do have goals, don't you? What exactly are you trying to accomplish with your fitness program?

That brings us to:

Bridal Fitness Commandment #2: Thou shalt create SMART fitness goals.

Whether your desire is to loose weight, spot-tone (not spot reduce!), increase your stamina, or just to feel great, without a plan your efforts will be scattered and inefficient. You've heard it before, "Fail to plan, plan to fail." What you need are S.M.A.R.T. goals: specific, measurable, achievable, realistic, and timely.

For more information on developing your SMART goals check out this article on our website, “Create S.M.A.R.T. Fitness Goals.”

To Do Item: Develop up to 3 actionable fitness goals that you can begin and accomplish in a set period of time based on your wedding date. Break long term goals into short weekly or monthly increments. Set end dates for each increment and what will be achieved by that time. Fit Lifestyle ideas include drinking a certain amount of water each day, specific days to workout consistently, limiting certain food amounts or servings per week, etc. If your goals include weight loss, limit the amount lost per week to about 2 pounds (8-10 pounds per month). Remember, start early, do it healthy!

Write yourself in

2008-10-27T19:04:00.000-07:00

Yesterday you were given your first assignment for the week: complete three to five 10-20 minute walks. If running, biking, or swimming is more your thing, however, go right ahead. Just put in some time to start making the habit happen.

ANYway. . . today's tip is about organizing your schedule to get the right amount of exercise. Take a good look at your calendar for the entire week. And, I mean literally take out your schedule so you can see it. Write yourself in just like the other important items you have listed there. After all, your health is arguably your greatest asset and you've goals to work on (more on that later).

If you're new to exercise or need time to organize your schedule with all the new found bridal/wedding activities, 3 days per week can be enough for now. It's better than zero and your body does need time to acclimate to your new level of activity. Ultimately, however, 5 days per week is optimal for changing and shaping your body.

Next, let the people in your life know that the time you set aside are your "sacred hours." Don't allow anything to infringe upon that time because the moment you do, the easier it will be to compromise the next time the "just this once" situation comes up.

In the end, your level of fitness and how good you feel will be based on how well you prepare and take care of yourself now. There are 162 hours in each week and you are only be asked for 3-5 hours. Remember the first commandment. If you got your 'activity' in today, HIGH FIVE! If not, tomorrow is only a day away, as Little Orphan you-know-who sang. You CAN do it! ;)

Next time: What exactly are you trying to do? Got goals?

Bridal Fitness 101: First Commandment

2008-10-24T15:37:00.000-07:00

It started with the perfect proposal. You accepted. The engagement party was wonderful. Now comes, duh duh duhhhh: THE WEDDING!

That means there's gonna be a dress. Strapless, sleeveless, snug here, fit there. What are you gonna do? If you've been a little slack with your fitness efforts you'll soon be in a situation where all eyes are on you. Every inch of you!

Fortunately, you've come to the right place. The purpose of this bridal wedding fitness blog is to offer exercise, fitness, lifestyle, and nutritional tips, thoughts, and resources to help you be your personal best for your special day and beyond. The initial postings will be geared mainly towards those who are NOT currently exercising. After all, we've gotta start somewhere. If you've already got something going, stay with me and be patient. I'm getting to you. You're already doing something healthy for yourself, so stay with it while we bring our other bridal beauties up to speed. And remember, there is always something to learn so stay open.

That being said, let's get started!

Bridal Fitness Commandment #1: Thou shalt not wait until the last minute.

This applies to everyone, Newbies and Experienced Exercisers alike! The most important thing you can do for yourself is to start early. Like today! Give yourself plenty of time to do what you need to do to get the results you desire. This will lessen the stress, especially as you get closer to the Big Day. And, the last thing you need is to add any more stress to yourself.

Now, I've worked with people who waited until their special event was days away to call and watched as they had to practically kill themselves to achieve their goals. Believe me, I can get it done and work with you the tough way, but it is COMPLETELY unnecessary and NOT healthy. Not to mention the fact that there are certain physiological "rules" that simply cannot be overcome (ie building muscle and metabolizing fat), so you won't be able to achieve certain healthy results without a commitment to long term lifestyle habits. And after all, that's what you want: habits that you will take into your new married life and that will keep you feeling and looking fabulous for a lifetime.

Always begin by checking with your doctor before starting or changing your exercise and nutritional routine to help identify potential risks or complications.

After that, your first assignment is to get up and go for a 10-20 minute walk. Might not seem like much, but the key words are: "GET UP!" The purpose of the assignment is not to give you to ultimate workout. It's to get you going. Since making it happen the first time can be the hardest, if you do that much today, you'll be more likely to do at least that much tomorrow. The task is not so overwhelming that it seems impossible. And, instead of feeling like you've been run over by a truck tomorrow, you'll feel accomplished because you have begun.

Goal for the Week: Begin creating your fitness habit with three to five 10-20 minute walks starting today. . . or tomorrow if you're reading this late in the evening. ;)

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