We've got tons of new stuff in store for you so we thought it was only appropriate that we get a new look, too.
Join us over at PortlandBridalFitness.com and check out what we're up to now!
See you soon!
xo
Showing posts with label Fit Bride. Show all posts
Showing posts with label Fit Bride. Show all posts
FIT BRIDE SPRING TRAINING | 7 TIPS TO FRESHEN UP YOUR FIT LIFE
It’s finally here. SPRING.
Time to chuck off the bulky sweaters, watch the snow melt and get ready for sunshine and warmer weather – yay! Hard to believe that here in Portland (and so many other places around the country, for that matter) we were up to our eyeballs in snow and ice just a few short weeks ago, right?
Well, if you’re like me you’re probably thinking about doing some spring cleaning around your home or office. This is the perfect time to do a little self-care “spring cleaning” as well, and to freshen up that tired winter fitness routine. This can help you clear out the old mental clutter that may have accumulated and reclaim that sense of excitement and motivation you felt back in January and when you first got engaged. If you're wedding is coming up this spring or summer, it's also a good time to assess your progress and review areas of your life that could use a little more TLC. Here are seven ideas to get you going.
SMARTER CARDIO, QUEEN
Hey, are you a cardio queen?
If you bring your favorite book, magazine, tablet download to help you pass the time while you're on the elliptical, treadmill, bike, etc. at the gym... you my lovely, fit the description.
BRIDAL WORKOUTS | INDOOR WINTER CIRCUIT
Rain. Snow. Sleet. Hail.
The holidays may be gone, but winter’s definitely NOT over yet!
With the cold weather and dark days it might be tempting to just grab some popcorn, hit the Netflix and roll up in a blanket burrito until the tulips come up, but don’t do it!
Remember those goals you set for yourself at New Year’s? Yeah, those! Not to mention there's that little upcoming wedding shindig of yours too, right?
Well, there’s plenty you can do right there in the comfort of your own warm, toasty living room – and without ANY weights even!
So, get on up and let’s get your booty moving!
BUILD A STRONGER BRIDAL BOOTY
Backside. Buns. Booty. Butt.
No matter what you call it, your rear-end is bound to get a lot of attention on your wedding day. There's the walk down the aisle and the seemingly endless number of hours... ahem, I mean minutes during the ceremony leading up to your "I do" moment.
Well, aside from looking good in your dress, there are also some important functional/feel-good reasons to show your booty a little love.
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:
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.
12 REASONS YOU'RE WORKING OUT BUT NOT GETTING THE BRIDAL BODY RESULTS YOU WANT
Hey, bridal lovely!
Are you working out, eating well and still not seeing a difference in your dress size as your wedding day approaches?
So frustrating, right?! Well, I've got some tips that can help you figure out what you need to do to get those measurements moving in the right direction.
HEALTH AND WELLNESS | 10 WAYS TO CREATE YOUR OWN PRE-WEDDING LUXE SPA DAY AT HOME
Getting married should be fun.
After all, you've found the person of your dreams, you're in love... they put a ring on it. Smooth sailing, right? Unfortunately for many brides, not so. Why? STRESS!
INTRODUCING PROJECT FIT BRIDE
Getting married soon?
Congratulations!
Chances are you're also thinking about how you want to look and feel on your Big Day.
Congratulations!
Chances are you're also thinking about how you want to look and feel on your Big Day.
We've been working on something special to help you get started on your wedding fitness journey and it's finally here!
PROJECT FIT BRIDE is our 13-page ebook all about our 4 favorite foundational exercises that work your whole body, 5 simple tips to starting and maintaining a healthy lifestyle, our favorite super foods for amazing weight loss and more!
Just click the link to grab a FREE copy!
Feel free to SHARE this post with your girlfriend or your bridal party and get started on your fitness journey together for more fun and more support!
To your fitness success!
To your fitness success!
BRIDAL FITNESS | 4 FIT MOVES EVERY FIT BRIDE SHOULD MASTER.
"Lack of activity destroys the good condition of every human being,
while movement and methodical physical exercise save it and preserve it." - Plato
When you first get started it could be tempting to get all fancy and try some of the moves you see on Instagram or in fitness magazines. Don't do it! The last thing you need is to get injured right before your wedding. Yikes!
Instead start slowly, as recommended, with a few Fit Moves that you can use both to assess where you are now and to build a solid foundation. You can then add the moves to your future workouts and use them to track your progress as they get easier.
Instructions: Begin with a self-assessment. Do each exercise as listed for 60 seconds; with a 60 second break between exercises. Log your time and number of reps performed for each exercise, as appropriate. When you've finished the initial assessment do all the exercises as a workout, 2-3 times a week on 3 non-consecutive days (e.g. Monday, Wednesday and Friday).
Warm up 5 minutes, include mobility stretches, as necessary. Go down the list of exercises 1-3 times, resting as necessary. Follow up with cool down and flexibility stretching. For best results, add 2 days of cardio exercise as desired (e.g. walking, running, swimming, biking, etc.) for 20-30 minutes.
WALL SIT click here for demo
Stand with your back against a wall. Squeeze your navel in towards your spine and slide down the wall as you walk your feet out. Keep your feet hip width apart and stop when your knees are bent 90 degrees and your feet are underneath your knees. Note: only go as low as you safely can. Log your personal starting place along with your time. Also, keep your back and booty against the wall, and your chin level. Contract your abs and keep breathing regularly.
Hold for as long as possible. Goal: 60 seconds.
LOW PLANK click here for demo
From your hands and knees place your forearms on the floor, keeping your shoulders directly underneath your shoulders. Tuck your toes under, lifting your knees and straightening your legs behind you. Squeeze your navel in and your tush behind you. Focus on creating a long line from your feet to your head. Keep your shoulders away from your ears and breath regularly.
Hold for as long as possible. Goal: 60 seconds.
AIR SQUATS
Stand with your feet shoulder width apart. Sit back on your heels and lower down into your squat keeping your chest elevated and reaching your arms forward. Be sure to squeeze your abs, especially at the bottom of the move. Stand up tall to complete the rep.
Goal: 30 repetitions in 60 seconds.
PUSH UPS click here for demo
Begin on your hands and knees with your hands just slightly wider than your shoulders. If possible, straighten your knees and press up into a high plank position on your toes. Squeeze your abs in and your tush slightly to help keep your back from sagging. Bend your elbows to lower your chest to the ground as one solid piece, then press back up to complete the rep.
Goal: 20 reps in 60 seconds.
YOUR HOMEWORK: Get started! Get a notebook and do each of these moves one at a time. Log your time and rest for a minute in between. Be sure to note the date so that you can compare your effort as you progress.
If you have any questions on getting started with your Fit Bride workouts, feel free to contact me at tami (at) wildfirefitness (dot) com.
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*Missed the previous PROJECT FIT BRIDE articles on how to get started on your wedding fitness journey?
BRIDAL FITNESS: WHO'S ON YOUR TEAM FIT BRIDE?
BRIDAL FITNESS: HOW TO EAT LIKE A FIT BRIDE.
- 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 | 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!
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.
_______________
- 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.
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).
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.
_______________
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!
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.
HOW TO STAY HEALTHY WITH A BUSY SCHEDULE
Between juggling work, family, your new fiancé and planning a wedding, it can be really hard to stay healthy and workout regularly with a busy schedule. After all, who has time to hit the gym when you have work in the morning, meetings with the caterers, the florists, the wedding planner, and oh yeah, you still have to make dinner.
With so much to do it can be tough to stay on track with your health goals. With a little effort and planning, however, you CAN create habits that will not only help you achieve your best bridal body, they can also help you stay healthy and fit after the wedding and honeymoon are over.
HOW MUCH CARDIO DO YOU NEED?
One of the questions we're asked most is how much cardio, aka cardiovascular exercise, a person should do. Cardio is any rhythmic movement that brings your heart rate up, like dancing, running, walking, swimming, biking, circuit training, etc.
Unfortunately there's no one size fits all answer, which is why "official" recommendations only tend to offer a frequency range and no specific type of exercise. They simply say move every day or exercise 3-5 days per week for 30 minutes, etc.
According to the Law of Specificity, how much cardio, and any other type of exercise for that matter, you should do depends largely on the goals that you are trying achieve. The answer for someone training for a marathon, triathlon or even a 5k, for instance, is not the same as someone training for general health or weight (fat) loss. Additionally, due to our varied ability, health issues and pre/post injury states the best workout program varies from person to person. This is actually great news since some people are intimidated by the hard core nature and sheer intensity of a CrossFit or Insanity-style workout, while others would be bored to tears "Sweatin' to the Oldies" a la Richard Simmons.
So what should YOU do?
First, consider your goal. Why are you doing cardio? Are you training for a sporting event? Are you an athlete? Do you just want to be healthy or are you trying to lose weight?
From there, things get easier because you can then use the National Academy of Sports Medicine (NASM) "FIT" exercise model:
Frequency: 3-5 days per week, 30-60 minutes. Beginners, seniors and the post-injured should probably start at the low end. Remember, if you do a little you can always add more, but if you do too much you can't take it back and you may risk injury. Athletes should train in a modality specific to their sport or event.
Intensity: Many of the best trainers use the "Talk Test" to help quickly and easily assess how hard a client is working so you can too. Can you carry on a conversation easily or is your breathing labored? Beginners should find their breathing a bit labored but they shouldn't be gasping for air. I also may ask clients to gauge how hard they feel they're working on a scale of 1-10, with ten being the hardest. Once you've gained experience and a solid foundation of cardio endurance, add interval training.
Time: the amount of time you spend will largely depend on you intensity. If your doing an easy, steady state run, for instance you'll be able to keep going for a lot longer than if your sprinting down the block. For general health, steady-state cardio can be done 20-60 minutes 3-5 days per week. Interval training (periods where you breathe easily mixed with periods where you're breathing hard) should be done at least 2 times per week.
Train smart. Move often. Be well.
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