Got engaged?

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!

Sugar: Cut it out!

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

Quick weight loss tips

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

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...

Getting rid of the muffin top, Part 1

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.

Breakfast. . .of Champions.

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

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!

No more fat back and chicken wings...

Fat back and chicken wings?

No, I'm not talking about the slab of fat that runs along the back of a pig. Nor am I talking about any shortage of wings for Sunday Football or tonight's dinner.

I'm talking about that extra lusciousness and soft squishiness some ladies have spilling over the back of their bra and their upper arms."What can we do about this???"

I'm glad you asked! Besides whittling the waistline and toning the core/ab muscles, the back and the arms are among the top areas many brides want to work on. And why? Because it's all about the dress!

Well, that "fluffiness" is mainly due to excess fat. To get rid of that excess fat you'll need to clean up your diet and increase your volume of exercise.

Eat this:

+ Lean Protein (e.g. chicken, turkey, fish, eggs, etc.)

+ Legumes (e.g. lentils, black beans, garbanzo beans, etc.)

+ Whole Grains (e.g. quinoa, brown rice, buckwheat, etc.)

+ Vegetables (especially leafy greens like kale, broccoli, etc.)

+ Fruit

+ Fresh, clean water

Limit or avoid:

- Processed Foods

- Sugar (including the fake stuff)

- Starches (white potatoes, white rice, pasta, bread, corn products)

Now for the exercise, if you're not, start. If you've already started, do more. You'll need a combination of cardiovascular exercise (e.g. walking, running, biking, swimming) along with conditioning to tighten up your muscles.

..:: Beginners can start with the following conditioning mini circuit ::..

- Jumping Jacks or running in place (30 - 90 seconds)

- Pushups (modified on your knees is okay), 5-20 reps

- Triceps Dips (use a chair or bench), 5-20 reps

- One-Arm Dumbbell Rows, 12 reps

  

Go down the list of exercises for 1-3 rounds, as able. Be sure to warm up about 5 minutes before you start, then follow it up with a cool down and stretch. Do the conditioning 2-3 days per week on non-consecutive days. Cardio should be done 3-5 days per week for 20-30 minutes.

Short and sweet. Remember that if the closest you've gotten to a workout is waiting for runners to cross the street while driving, then less is more. Once you've gotten through your first workout or two you can always do more, but if you do too much in your first workout, you can't take it back. And you'll be so sore you'll be hating life and possibly want to quit before you even get started.

If you need help, or if you've been exercising and need to step it up, contact us for a complimentary consultation.

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Uncover your Best Bridal Body with personalized attention and a program customized just for YOU based on your goals, your health and fitness needs, and the amount of time until your BIG DAY. We’ll help you shape your body and whittle your waistline while shaping your arms, back and shoulders to help you feel fabulous in your wedding gown and pass the strapless dress test. You’ll gain new found strength and increased flexibility, as well as the endurance you’ll need to help you stay strong all day and vibrant into the night.

Prepare to succeed!

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.

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.

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

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

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?