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. 

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.

_______________

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.

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!

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!

Portion Size vs Dress Size

What are you eating?

No, REALLY!

What are you eating?

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

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

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

- Visual estimates of serving sizes

- Guide to portion control for weight loss

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

Got engaged?

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!

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 a witness for your weight-ins

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

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

Review summary from Exercise ETC -

"Weighing-In Enhances Weight Maintenance"

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

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

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

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

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

Create a healthy bridal party luncheon

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

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

Individual Spinach & Artichoke Omelet Muffin (shown above)

Garbanzo & Israeli Couscous Salad

Adult Chicken Fingers with Cilantro Dipping Sauce

Tomato Surprise

Get recipes...

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.

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

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.

---------------

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!

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?