21 REASONS YOU SHOULD KEEP WORKING OUT AFTER THE WEDDING

The wedding and the honey moon are over but don't stop there! Here are 25 reasons why you should KEEP WORKING OUT AFTER THE WEDDING... 

1. To help you to feel proud of yourself.
2. Having a bad day? Exercise fights depression and can help you de-stress AND put you in a better mood.
3. To help you sleep better at night.
4. To boost your immune system.
5. Exercise (and a healthy diet) will help you lose weight...duh!  
6. Exercise can make clothing shopping soooo much more enjoyable.  
7. To boost your confidence in your body.   
8. You know those skinny jeans sitting in the back of your closet....working out (and a healthy diet) will help you fit into them.   
9. Exercise will increase your love of mirrors and your desire to look at yourself in them.  
10. Working out will encourage you to drink more water and eat healthier meals.
11. Exercise will help you breathe easier.
12. Working out will boost your metabolism.
13. Working out can help prevent health risks like diabetes, cancer and high blood pressure.
14. Work out for your health today so that you can continue to spend time with your loved ones tomorrow.
15. To be a positive example for your friends, neighbors, loved ones, etc.    
16. Exercise (and healthy diet) will get rid of that unwanted muffin top.  
17. Working out today can help you wear cute spring and summer clothes tomorrow.  
18. To look youthful. Exercise can help you look younger.
19. Forget the coffee and energy drinks. Exercise gives you ENERGY.
20. Exercise can enhance your... um... "love life" ;)
21. Because you deserve to be healthy and to have a body you can feel confident and proud of!  

Come try a week of ATMOS FREE!  Email brittany@wildfirefitness.com to RSVP.

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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.

"Better Sleep"

More than 70 million Americans are affected by sleep deprivation, with people spending $24 billion a year just trying to fall asleep.

Are you one of them? Did you get enough rest last night?

May is National Sleep Month. The health benefits of adequate sleep are far reaching and include proper hormone regulation, appetite regulation, improved learning and memory, improved mood, and a healthier heart. Additionally, proper sleep habits are key to successful weight management, as well as improved fitness and athletic performance.

This month, focus on setting yourself up for success with an optimal night's rest each day. Assess your current evening routine and identify areas for improvement. Each week set a goal or two so that by the end of the month you are consistently sleeping 7-9 hours most nights.

Let me know how you do!