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! 

2013: The Golden Year

Gold is quickly proving itself to be one of the biggest wedding color trends for 2013. From wedding dresses to cakes to decor, gold is definitely here to stay. 

Check out a few of our favorite golden things....

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!

Don't Be A Slouching Bride

Have you ever noticed that fashion magazines seem to promote bad posture? Countless models have posed for these magazines in awkwardly unhealthy poses giving us the illusion that bad posture is sexy. The fashion magazines have lied to us. Slouching is not attractive and it is NOT sexy. 

Slouching can cause jaw pain, back pain, headaches and restricted breathing. Long term it can also lead to heart and lung damage from misalignment of the ribcage along with gastrointestinal issues… all of which can certainly bring down the sexy factor.

Here are four things you can do to build, stretch and retrain posture your muscles so you can show off your best accessory… good health!

1. Check yourself in the mirror. Are your shoulders and hips level. Do your shoulders tip forward? Does your head hang forward? Do you stand with knees locked? These are key signs that you may need some postural work.

2. Practice setting your shoulders. Lift your chest and allowing your shoulder blades to slide down your back but don’t arch your lower back. Allow your ribcage to open as you take a deep breath.

3. Notice your plumb line (side view): imaginary line from your ear lobe, to tip of shoulder, to center of hip/knee, to anterior ankle. Have a friend help you, if necessary.

4. Pull your gut in. Gently squeeze your navel in, focusing on the area below your navel. This will help support your lower back. Be sure to breath normally… you’re squeezing the ab muscles, not “sucking” them in. 

Image Source: Vogue 

Bridal Body 911: More arm exercises

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.

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!

Bridal Case Study: Lauren

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...

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

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!

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!

Get rid of that muffin top, Part 3: HIIT

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

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

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

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

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.

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!