WEDDING FITNESS | Get wedding fit arms in no time.

Strapless, sleeveless, backless, sheer - all of these wedding dress styles have one thing in common - plenty o'skin. That means lots of exposure and tons of attention on one area - your B.A.S, otherwise known as your Back, Arms and Shoulders, because they form the base of your look. With all that attention, chances are you'll want to do a bit of work there so you can feel good and super confident when all eyes are on you as you walk down the aisle.

BRIDAL FITNESS | HOW TO RECOVER FROM YOUR WEDDING WORKOUTS

Ok, so you've been "sweating for the wedding" and you've made it through your first workouts... now what? Well, now you're feeling fatigued, stiff and maybe even a little sore... yay! Congratulations!

What the what? Yep, believe it or not, this IS good news and it IS normal. It means that your workout was effective and those sore areas are the proof. Remember that exercise temporarily stresses the body, causing it to remodel itself so it can be better in the future. It's during this recovery time that you actually gain the strength, performance ability and change that you came for. Wahoo! 

To get the most out of that training time, though, it's important to learn what you can do to recover properly. Follow these recovery tips to help you maximize your fitness efforts and create the strong, shapely Fit Bride body you want:

BRIDAL FITNESS | HOW TO EAT LIKE A FIT BRIDE

"Exercise is king, nutrition is queen, put them together and you've got a kingdom." - Jack LaLanne

Now that you've set your goals and gotten yourself an accountability partner or two*, it's time to talk food. 

BRIDAL FITNESS | WHO'S ON YOUR #TEAMFITBRIDE?

Yesterday we talked about first thing you need to do to get started on your Fit Bride journey. If you didn’t get a chance to check that out HERE and then come back for Step #2. 

GOT GOALS!

Now that you’ve figured out your starting place the next question is, who’s going to hold you accountable and cheer you on? Yes, you can certainly do it alone, but when you're doing something hard, and let's face it changing your habits and getting in shape is work, the journey is more fun with a friend... or two. Plus, a growing body of research has shown that having at least one support and accountability partner can make all the difference between your success and failure. Just think a la, you text your friend you want a cookie, she texts you back a picture of your wedding gown. Don't want to go for your morning run, but her booty is already at the spot waiting for you.

Get an accountability partner so you don't flake.

Having at least one girlfriend or workout buddy who’s there during the fun times and talks you through when it gets rough can make all the difference to your level of success. Not only can it raise the energy, it also raises the level of expectation.  Unfortunately as humans we can all get a bit flaky at times, so we might not follow through if we're the only ones who know of our intentions. 


That accountability is raised, however, when you've gotten someone else involved because the expectation level also increases. You can even add more people (maybe a bridesmaid or two) to create a group and add more energy, more encouragement and more FUN! Ask one or more to join you! From encouragement and support to having more fun and increased motivation, social support works!

Take action.

Share your goal(s) with someone THIS WEEK who can offer positive support and motivation to help you move towards your fitness goals. Remember, this can be a friend, a loved one, a fitness professional, or even a support group. The person can join you on your journey directly or they can support you from the sidelines but they have to offer positive vibes and constructive feedback only.

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It's often said that the next step is as much as 80% of your success on your Fit Bride journey. CLICK HERE to find out what it is!

• Want more help putting together your plan for your Fit Bride journey? Download our new eBook PROJECT FIT BRIDE. I've put together this starter guide to give you more strategies and simple steps you can implement now. 

• If you need individual guidance creating your own wedding fitness success plan, CONTACT US at Wildfire Fitness to schedule your own brief complimentary phone consultation.

And remember, the sooner you start you bridal fitness countdown, the better!

To your success!

Let's connect!

Connect with Tami at wildfirefitness.com.

Connect on INSTAGRAM: www.instagram.com/pdxbridalfit  

Connect on FACEBOOK: Portland Bridal Fitness (EXCLUSIVE GROUP)

Portland Bridal Fitness is powered by Wildfire Fitness based in Portland, Oregon.

BRIDAL FITNESS | THE NUMBER ONE THING YOU NEED TO DO TO GET FIT FOR YOUR WEDDING.

Congratulations! You're engaged!

No doubt your mind is a blur with all the planning and that LONG list of things to do. For most brides super high on that list, and arguably the most important thing, is the wedding dress... Otherwise known as "THE DRESS". Next on the list after finding said dress is typically how special and fantastic they want to look and feel in it during that special time. I mean this is one of the few times we get to feel like a Disney princess at our own personalized ball.

A word of caution, though.

Once the initial excitement is over, many brides can also feel a bit panicked at the realization that soon all eyes will be on them. Yep, your groom is absolutely important and absolutely vital (duh) but as wonderful as he is, HE along with your family and guests are ALL waiting to see you and your beautiful self on that day.

This realization can cause some brides-to-be to dive headlong into their Fit Bride countdown the wrong way. Instead of making wise choices and establishing habits they can maintain, they drastically cut calories while simultaneously ramping up the intensity of their workouts, all while maintaining a hectic work-life/family-life + wedding planning schedule. 

But there IS a better way!

First, TAKE A DEEP BREATH. Remember that this is YOUR wedding, lovely! It's all about you, your fiancé and the love the two of you share for one another. Beyond the officiant and a witness all the other stuff is simply the icing on the cake, so to speak. So don't let yourself get worked up! Whatever you decide to do or not do to make your "I dos" happen... IT'S OK! 

After you've reminded yourself of that... the next thing you should do on your Fit Bride journey is to think about the results you really want. Yep, you absolutely want to look fab in your dress, but you probably also want to feel good, too. You likely want to have, ahem, fun on your honeymoon and you want to be able to enjoy wedded life with your new hubbins. The healthier you are, the more you can do and enjoy together, and what you do now can go beyond just fitting into your dress. 

So, what's the very first step in your Fit Bride journey?

You already know. Goals. But not the typical "I want to lose weight and look fab in my dress" type of goals because that's a given since you're reading this, right? I can already guess that you want to lose some body fat, shape your arms and shoulders, and trim your waistline... but those are results. Results are the effects of action so you need ACTION goals. Yes, it's completely ok to focus your mind on those end results that you want because that helps you to visualize where you want to be, but it's the "doing" that'll get you there.

Set two ACTION-SPECIFIC goals that require you to DO something.

Instead of simply making result-oriented goals like "lose 20 pounds" or "fit into a size 6 dress", choose action-specific goals that require you to get something done every day. Remember that your results are a reflection of the actions you consistently take, or don't take. Don't worry about getting everything right. Just get started. 

Goal #1: Exercise-related (e.g. walking 20-30 minutes a day or doing a couple of sets of calisthenic moves
Goal #2: Lifestyle-related (e.g. drinking 8-10 cups of water daily or cutting the amount of sugar you eat).

By focusing on adopting the one or two things that you make into a habit you start creating momentum towards the healthier lifestyle and the ultimate goal that you want. Not only can that give your results staying power, it will also be your key to getting what you want to right now, to be a Fit Bride and, of course, a Sexy Wife.

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Ready for your next step? LET'S GO!


And if you want more help putting together your plan for your Fit Bride journey download our new eBook PROJECT FIT BRIDE. I've put together this starter guide to give you strategies and simple steps you can implement now. And remember, the sooner you start you bridal fitness countdown, the better!

Let's connect!

Connect with Tami at wildfirefitness.com.

Connect on INSTAGRAM: www.instagram.com/pdxbridalfit  

Connect on FACEBOOK: Portland Bridal Fitness (EXCLUSIVE GROUP)

Portland Bridal Fitness is powered by Wildfire Fitness based in Portland, Oregon.

BRIDAL FITNESS | THE #1 TIP TO LOSE WEIGHT FOR YOUR WEDDING

It all started with the perfect proposal... You accepted, the engagement party was wonderful and now, the countdown to your wedding day has begun. Now you're somewhere in the planning process with choosing your venue, booking the caterer and the band, selecting your flowers and now... THE DRESS. 

Whether you choose a strapless, basque waistline, scoop or halter dress, you'll soon be walking down the aisle with all eyes on you. Are you ready?

#1 FIT BRIDE TIP: 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 want. This will lessen the stress and the headaches, especially as you get closer to the Big Day. And, the last thing you need is to add any more stress to yourself.

I've worked with people who waited until right before their wedding and watched as they had to practically kill themselves in order to fit into a certain dress size. While they did see results in that they "made it", it was NOT the best way to achieve what they really wanted in the long run, to be fit. So keep in mind that the real goal is actually NOT to simply lose weight, which means losing valuable muscle and precious water along with the body fat. What you really want is to burn fat! And to keep as much shapely muscle as possible.

Take Action

Always begin by checking with your doctor before starting or changing your exercise and nutritional routine to help identify potential risks or complications. This is especially important if you take certain medications or have health conditions such as high blood pressure, hypertension and diabetes.



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 this assignment is not to give you to ultimate workout by any means. It's just to get you going. Since making this happen the first time can be the hardest, if you actually get up and do that much today, you'll be more likely to do at least that much tomorrow. 

Remember, you're not trying to overwhelm yourself and your schedule so much that it seems impossible. And, I'm not trying to leave you feeling like you've been run over by a truck tomorrow. 

I want you to feel accomplished because you've STARTED.  #teamgoYOU ;)

_____________________

Want more help putting together your plan for your Fit Bride journey?

When you're ready for the NEXT STEP, GO HERE.

You can also download our new eBook PROJECT FIT BRIDE. I've put together this starter guide to give you strategies and simple steps you can implement now. And remember, the sooner you start you bridal fitness countdown, the better!

Let's connect!

Connect with Tami at wildfirefitness.com.

Connect on INSTAGRAM: www.instagram.com/pdxbridalfit  

Connect on FACEBOOK: Portland Bridal Fitness (EXCLUSIVE GROUP)

Portland Bridal Fitness is powered by Wildfire Fitness based in Portland, Oregon.

10 QUICK + HEALTHY SNACKS FOR A BRIDE ON THE GO

image via Tumblr

Planning a wedding can get pretty crazy. Between dress fittings, taste testing, meetings with the wedding planner and dance practice with the choreographer- the schedule of a bride-to-be can get pretty hectic. 

Sometimes with so many things to do, it's easy to forget to eat. But, not to worry. Here are 10 of our favorite quick + healthy snacks that you can bring with you while you run your bridal errands:

1. Sliced organic apple with natural peanut butter

2. Hummus with raw veggies (broccoli, carrots, sugar snap peas, etc)

3. Half peanut butter and all-fruit jelly on Dave's Killer Bread

4. Handful of almonds and cranberries

5. Small green salad with light dressing

6. Two hard boiled eggs with Kashi crackers (dash of salt, pepper, hot sauce)

7. Plain flavored soy or Greek yogurt with fresh fruit and sprinkling of walnuts

8. Sliced banana with dollop of peanut butter (Tami's early morning pre-workout fav)

9. Smoothie (toss in what you like... a banana, some kale or spinach, fruit, greek yogurt) Here's a yummy recipe for a Strawberry Banana Oatmeal smoothie from Love Grows Wild. So good!

10.  Whole grain egg tortilla wrap (scrambled egg, feta cheese, green onions, roasted veggies of your choice or avacado, green salsa)

What are some of your favorite healthy snacks for on the go?

HOLIDAY GIFT GUIDE FOR THE FITNESS ENTHUSIAST

Just a few days away from Christmas and you may still be wondering what to get that fitness enthusiast in your life. Well, wonder no more. Here are a few of my favorite hot items for 2013.

|one| Bobble Water Bottle - A combination of green thinking and beautiful design, these little jugs filter your drinking water without filling up landfills with single serving water bottles.
|two| Fitbit Force - Why settle for a simple pedometer when you can track your steps taken, distance traveled, calories burned, stairs climbed, active minutes AND your sleep activity.
|three| BOSE SIE2i Sport Headphones - The best headphone choice is personal but to me it's important that they stay put during intense workouts, have great sound, low noise isolation so you can hear what's happening around you for safety and feel comfortable to wear.
|four| Vibram FiveFingers - With their unique, minimalist design these shoes may not be for everyone, but for the advance fitness enthusiast they can offer a better sense of awareness allowing them to train at a higher level.
|five| The Grid Foam Roller by Trigger Point Performance Therapy - Foam rollers are, like, the best recovery tools EVER! These last a long time and don't break down with frequent use.
|six| Zensah Compression Leg and Arm Sleeves - Sometimes pressure is a good thing. Compression sleeves offer a perpetual hug that can do wonders for both your performance and recovery.
|seven| Swagg Watch by Swoll Swagg - One of the hottest accessories worn by fitness buffs and gym addicts, these super cool watches come in fun colors and have interchangeable faces.
|eight| Vapur Flexible 2 Pack Set Water Anti-Bottle - We luv super cool things and these collapsible water bottles are the coolest! When you're done drinking just fold it up and put it in your pocket!

Wildfire Fitness’ Portland Bridal Fitness is now offering online training and we’re super excited! Don’t have time for the gym, no problem! Contact us today to learn more about our Bridal Fitness Packages and how you can get started today!

IS IT TIME TO HIRE A PROFESSIONAL? THE BENEFITS OF HIRING A PERSONAL TRAINER

Once upon a time working with a personal trainer was considered a luxury for the rich and famous. More and more, however, people from all walks of life are realizing the benefits of professional guidance towards lifestyle changes they would not likely make on their own.

Here are some things to consider when deciding whether hiring a fitness professional is right for you:

1. Eliminate wasted time and money. No one likes the idea of throwing away their resources but that's exactly what too many people do. They spend months or even years doing the wrong workouts and exercises so they don't get the results they want. Or, they pay for gym memberships they don't use because they get bored or don't know what to do. A qualified fitness professional knows how the body works and how to effectively manipulate the variables to get the desired results in the shortest amount of time possible. And, they can develop numerous fun and creative ways to workout so you don't get bored.
2. Increase efficiency and effectiveness. You don't have to spend forever in the gym just to get a healthy and toned body. You just need to know what to do and when to do it. A qualified fitness professional can design a program that gives you your best body possible, in the shortest amount of time required to achieve those results according to your situation.
   
   
   
   
   


3. Better results. Most people have bad form. Period. But it's not their fault! They may have learned some exercises in P.E. at school or from a magazine or from some person working out next to them but when they do it they're unaware of their own body's weaknesses, imbalances and bad postural habits. As a result when they do it they end up doing it wrong. Many times, for instance, people who say that squats or lunges hurt their knees have poor form so that their hips and knees end up in the wrong place during the exercise, leading to pain or injury. As a qualified fitness professional, I can see the rounded back and shrugged shoulders during rows, the tucked hips and forward knee during lunges and the swayed back and dropped head during pushups. I understand how to address alignment and postural issues to teach individuals how to exercise correctly so that they can remain pain and injury free, while reaping maximum benefit from their exercise time.
4. Personalized attention. Everyone is not created equal. What works for one person might not work for another person. Each person's body is a product of normal physiology, yes, but there are also environmental, genetic and daily habit influences that are unique for each person. Not only that, each person has their own likes, dislikes and motivators. A qualified fitness professional can help to create a program specific to each person's goals, circumstances and health needs, while helping to inspire them to achieve their dreams and aspirations.
5. Motivation. One of the biggest reasons for poor success with training goals and weight management is a lack of motivation, especially if the goal is far off and requires some time to accomplish. Knowing that someone outside of yourself knows your goals, knows what you should be doing, increases your accountability and helps to motivate you to perform. Plus, there's someone who is passionate for you to reach your goals cheering you on and encouraging you when you need it whether it be with a high five or a virtual kick in the pants.
   
   


6. More FUN! Let's face it. Boredom is definitely a killer of many people's enthusiasm when it comes to working out. If the fun factor is low, there's little chance that you're going to stick with your exercise program. These days there are more exercise methods and modalities than ever available to keep things interesting. As a qualified fitness professional I'm always learning and keeping up with the latest trends in fitness. I understand the importance of being creative in the way movement ideas are applied so that each workout is not only effective, it's also as fun as possible for each individual. And a healthy, well applied dose of laughter often helps the "medicine" go down as well!
7. Safety. Correct form and proper use of equipment is a must! Otherwise, the risk of injury increases and the person will either stop exercising because they hurt themselves or their ability to perform will be compromised. All movement requires coordinating our body in ways that we don't typically tend to do and using tools that may be unusual to our everyday lives. Also, every exercise isn't appropriate for every person. People present with different life experiences, old injuries and body types. This means, for instance, that while a shoulder press might be great for the weekend warrior training for dodgeball, volleyball or roller derby games, it's likely not appropriate for the client who's post-rehab from whip lash in a car accident. Jump squats and bounding may be great for a healthy runner, but they're probably not the right moves for the new exerciser who's more than 50 pounds overweight.

Looking good is important, but working out with a fitness professional is also an investment in your overall health and well-being. We want you to reach your fitness goals and maximize your investment in yourself. Creating a healthy lifestyle is an important part of helping you feel great, while maintaining the energy you need to do the things you want to do, when you want to do it.

We're happy to offer you a complimentary consultation to discuss your personal fitness needs and your fitness desires to help you make the best decision for your needs. Give us a call or contact us today!

GET A SEXY WAISTLINE

Question: What is the best exercise for toning and shaping the midsection? Crunches? Leg-ups? Bicycle abs? 

Okay, okay you got us. It's a trick question because there isn't one exercise. Opinions may vary, but we definitely have our list of "must-have" moves, however, and at the top... The Low Plank! 

While true, it shouldn't be the only ab/core exercise in your fitness tool box, the low plank should definitely have a prominent place. We believe in movements that give you as much "bang for your buck" as possible. Take a look at the picture. This exercise targets muscles all along the front of the body, including the shoulders and abdominals and thighs. It also gets at the deep muscles near the spine and those controlling proper posture, including the muscle on the side of your body and the glutes.

Action: Start by holding the exercise for just a few seconds for 1-3 sets on three non-consecutive days during the week. Then, 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.

Practice this exercise with your friends and before you know it you might be able to build a human plank wall!

Now that's amazing! 

Enter Our Spa Giveaway! The Perfect Gift For Any Bride (CLOSED)

Wanna win a relaxing GIVEAWAY from our amazing wellness partner, REJUVENATION DAY SPA? 

It's super easy to enter. The details are in this month's newsletter. CLICK HERE  to get on the list and we'll send the newsletter out to you! 

Are You On The List?

Are you on the list? Join our mailing list to receive our newly revamped monthly newsletter and exclusive offers! This is your VIP access to success secrets, free tips and articles from our Top Trainers and Wellness Partners and more! CLICK HERE to join! 

YOUR WEDDING DRESS: TIPS FOR THE PERFECT FIT

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!