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.

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. 

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. 

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!

>> https://gumroad.com/l/projectfitbride <<

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!

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.

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....

Creative ways to burn 100 calories

The gym can be a great place to build beautiful muscles and burn some serious calories but it’s definitely not the only place you can increase your sexy. Remember that if you’re moving, you’re burning calories. The trick is to be consistent, to be creative and to have FUN!

Structured workouts are definitely an important part of your weekly regimen, but there are other fun and creative ways to get that healthy burn. Use these tips as is, or create your own personal spin. Leave a comment and let us know what you think!

1. Run a mile at a 12-minute mile pace (or faster). Post a pic of skinny jeans, a tiny bikini or your favorite fitness role model for additional motivation.
2. Walk on the treadmill for at least 4 mph at 5% incline. Remember that pic!
3. Do Pilates for 20 minutes.
4. Swim laps for 20 minutes.

5. Circuit train for 10 minutes.
6. Rock climb for 20 minutes
7. Hike 20 minutes.
8. At the gym, jump on the elliptical for 5 minutes then go all out on the row machine for 5 minutes.
9. Run up and down the stairs for 10 minutes.
10. Do 146 ab crunches while waiting for dinner to simmer (finish within 10 minutes).
11. Do 97 pushups after you do all those crunches (finish within 10 minutes).
12. Go roller-skating for 20 minutes. Roller derby here you come!
13. Do jumping jacks for 10 minutes. Seriously, just do it.
14. Shoot hoops for 20 minutes. Imagine the NBA lockout has ended and you’re taking the Blazers to the Championship…
15. Ride your bike for 10 minutes. Imagine you’re on Lance Armstrong’s cycling team and you’re number 2 in his slipstream…
16. Drink ice water. After all, you may need extra cooling after riding behind Lance, ahem... Plus, you can burn as many as 17 calories per cup as your body works to warm up the cold liquid. Just another reason to regularly sip your eight 8-ounce glasses of water a day.
17. Eat with chopsticks. Eat slowly for 4 meals and it’s estimated that you’ll eat 25 calories less. It takes about 20 minutes for your brain to receive the message from your stomach that you're full so eating slowly can keep you from overeating.
18. Play the piano for 35 minutes. Chopsticks anyone?
19. Strum a guitar for 45 minutes. An excuse to play Guitar Hero!
20. Clean your house for 33 minutes. Exaggerate your movements with added squatting, lunging and reaching for maximum burn.
21. Unload your dryer and fold laundry for 40 minutes. Be sure to stand.
22. Wiggle around and fidget while you watch TV for 40 minutes.
23. Get up to change the channel while watching TV 33 times.
24. When you've finished watching TV, stand in the mirror and repeat, “Are you talkin' to me? Are you talkin' to me?" 519 times.
25. Trim your shrubs for 20 minutes. For helpful trimming tips watch Edward Scissorhands first.
26. Rake fall leaves for 20 minutes, jump into the pile, and repeat.
27. Mow the lawn for 15 minutes.
28. Chop firewood for 5 minutes.
29. Sleep for 2 hours. You’ll need to rest after burning calories from all that yard work.
30. Play tag with the kids for 25 minutes. Remember when you used to play outside on the playground for hours?
31. Jump up and down on the bed 1,336 times (use a mini trampoline if you want to be less interesting).
32. Hula-hoop for 20 minutes. Gogo boots optional.
33. Skip rope for 9 minutes while humming karaoke-style.
34. Go swinging on a swing at the playground for 30 minutes. Tip: don’t swing high if you get motion sickness. You’ve been warned.
35. Play dodgeball for 19 minutes.
36. Learn to yo-yo for 20 minutes.
37. Do cartwheels for 10 minutes. Be sure to wear shorts under your dress, however, cause things have changed a bit from elementary school days.
38. Laugh for 40 minutes. Just picture what would happen if you didn’t wear shorts under your dress during the cartwheels.
39. Dance fast for 15 minutes. Invite your more adventurous friends over and choreograph your own flash mob sequence.
40. Grease up your lips with lip balm 765 times.
41. Start a spontaneous keep-away game by swiping your spouse or special friend’s keys, TV remote or whatever will motivate action. Not when they’re trying to get to work or during the “Big Game” though…
42. Give your loved one 9,240 kisses. This will help facilitate forgiveness for swiping said motivational action item.
43. Make love for an hour. A likely result of all that kissing.
44. Push your mini-human in the stroller for 30 minutes. See tip #42. If you don’t have one, however, borrow one from a friend or loved one.
45. Carry a mini-human for 20 minutes. See tip #43.
46. Help a friend move for 19 minutes. Just one piece of the thank-you pizza, though.
47. Paint or wallpaper a room for 31 minutes. Doesn’t even include the calories burned by walking around the big home improvement store.
48. Give your pooch a bath for 27 minutes. You’ll burn even more calories cleaning up the water and drying yourself off afterwards.
49. Vacuum the rugs and mop the floors for 20 minutes. Let me know if you need guidance with this one cause I’m very willing to let you practice at my house.
50. Grocery shop for 45 minutes. Just make sure what goes in the basket won’t undo all the 100-calorie burns we’ve gone over so far.
51. Wash and wax your car for 20 minutes. Again, I’m open to allowing you to practice this one at my house.
52. Stretch for 40 minutes. ‘Cause with this list you’ve just burned over 5,000 calories!

Better running

Jogging. Scurrying. Shuffling. Sprinting.

By whatever name it's applied, running is one of the most basic activities at URBAN Boot Camp and many of our more athletically-based fitness designs.

As little kids, we never gave any thought to our running. No worry about foot placement, body alignment or trunk carriage. We just chose a direction and moved towards it as fast as our little legs would go. When you watch little kids run, however, they usually have pretty good form. Children typically don't overstride, they swing their arms, they lean forward slightly and don't strike with their heels. Unfortunately, now as adults many people find that they have trouble with this simple, yet at the same time very complex activity.

During the month of July, our URBAN Boot Camp blog is focusing on running mechanics, resources for training, and any questions you may have here on the UBC blog, so feel free to comment or send us an email with your questions.

Check it out...

Bridal Body 911: No Flabby Wedding Arms!

Bat wings.

Bingo arms.

Flying Squirrel arms.

I've even heard them the term "dinner lady arms" and "mooney arms", whatever that means. No matter what you call them, don't let the fear of flabby arms keep you from the silhouette you desire. 

As a bride you have the right to bare arms!

Specifically, the upper arm is usually the area in question. While it's not possible to spot reduce, meaning diet and exercise are a MUST to remove (aka metabolize) excess body fat, you CAN spot tone and make the muscles in the area more firm. This "firming" is due to additional muscle tissue, which in turn also gives your metabolism an added boost in calorie burn.

NOW FOR A LITTLE 'NATOMY.

On the far left of the picture the posterior, or rear view, of the arm is shown, highlighting the triceps muscle. Since the back of the arm is most often the source of concern for brides-to-be, it's the area you'll want to give special attention.

On the right, the deltoid caps off the shoulder, while the biceps brachii muscle, aka the arm muscle many bodybuilder-types like to show off, is shown on the upper arm. Speaking of bodybuilders, don't think you'll look like a bodybuilder just because you start lifting weights. Most women don't have the amount of natural testosterone necessary to build giant Conan, the Barbarian-type guns. Anyway, the brachialis, another upper arm muscle, is just underneath the biceps brachii.

DO THIS.

Fortunately, arm muscles are small, as compared to the muscles in the legs and back for instance, so they can firm up in no time at all.

Add these exercises to your workout program. Be sure to read ALL of directions and cues before attempting:

Triceps Dips

◣ Sit on a stable chair or a stable bench with your hands placed shoulder about width apart beside you.
◣ Slide your tush to the front of the bench with your legs hip width apart and bent at the knee. Your feet should be placed right underneath your knees for support.
◣ Keep your arms straightened with a slight bend at the elbows so that they don't lock. Be sure to keep your chest lifted and your shoulders down away from your ears! No shrugging or you'll risk looking like a line backer with overdeveloped neck/shoulder muscles.
◣ Next lower yourself down by slowly bending your elbows until your arms are as close to a 90 degree angle as you have strength to perform while keeping the shoulders down. Keep your back close to the bench.
◣ After you reach the bottom of the dip, press up slowly with your hands, again, keeping the shoulders down from your ears. Use your triceps!
◣ Note: avoid this exercise if you have neck or shoulder pain

Need more challenge: Move your feet further out from your body (straighten) as you become stronger.

Brachialis (Biceps) Curls

◣ Sit or stand with your feet hip width apart.

◣Pick up a suitable sized dumbbell in each hand and slowly lower your arms down to your sides with your thumbs facing forward. Be sure to sit tall with your shoulders down away from your ears and your abdominal muscles slightly contracted.

◣As you exhale, raise the dumbbells up towards your shoulders, ensuring that your upper arm remains glued to your sides. At the "top" of the movement rotate your wrist in towards your body so that your pinky finger is in towards your body. ◣Keep your body as still as possible without letting it swing back and forth for extra leverage.

About the exercise: As mentioned in the beginning, the brachialis muscle is underneath your biceps brachii muscle and it runs from the humerus to the ulna. Rotating your forearm develops the upper arm more fully and helps to give it a rounder, fuller look. More bang for your buck, in other words!

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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. Click here to find out more! ::..

Wedding Day Emergency Kit

I found this bridal emergency kit idea on the web and thought is was a fantastic idea! The kit can be easily used for all your special occasions and you can add whatever else you think you might need. Never know when trouble might hit! Be prepared.

Emergency Kits

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!

Sugar: Cut it out!

How much sugar do you eat on a daily basis?
Do you have any idea?
You should.


New AHA guidelines recommend that women eat no more than 100 calories of added processed sugar, or six teaspoons (25 grams), while men should limit their intake to 150 calories, or nine teaspoons (37.5 grams).

It's estimated, however, that the average American currently consumes an astounding 22 teaspoons of added sugar every day. That's nearly a half cup of pure sugar, accounting for 355 calories! These numbers are important to understand because a recent American Heart Association (AHA) report cites a direct link between sugar consumption and the development of such conditions as cardiovascular disease and diabetes. An increase in sugar consumption is also thought to be linked to the dramatic rise in obesity.

If you regularly eat foods loaded with sugar it can have a dramatic effect on your waistline. Daily calories can add up more quickly than you realize, leading to over consumption and weight gain. A twelve-ounce can of soda alone, for instance, has about eight teaspoons of sugar and 130 empty calories. Since drinking these calories will not satisfy your hunger long term, research has shown that you won't naturally eat less at mealtime to account for the calories that you already drank and may even eat more.

Many clients have seen a tremendous impact on their weight loss efforts just by limiting or eliminating simple sugars from their diets. This includes omitting sodas and juices, eating whole grains instead of sugary breakfast cereals or muffins, and skipping the office candy dish or evening dessert. Believe it or not, the more you eliminate sugary foods from your diet in favor of more wholesome foods, the less you will tend to crave them. While you don't have to go "cold turkey", you'll find that the more sugar you eliminate from your diet, the better you'll feel and the closer you'll move towards your fitness goals.

FAST SUGAR FACTS -

Foods that contain processed (refined) sugar include:
* soft drinks
* candy
* cakes
* cookies
* pies
* fruit drinks (Note: if the label says "juice cocktail" it contains sweetener)
* milk-based desserts and products (ie. ice cream, sweetened yogurt and sweetened milk
* grain products such as cereal, muffins, breads, sweet rolls, and doughnuts

Sugar aliases:
* brown sugar
* corn sweetener
* corn syrup
* dextrose
* fructose
* fruit juice concentrates
* glucose
* high-fructose corn syrup
* honey
* invert sugar
* lactose
* maltose
* malt syrup
* molasses
* raw sugar
* sucrose
* sugar
* syrup

Check out how much sugar is in some of these common foods: Sugar Stacks

Sources: www.mypyramid.gov
www.diabeteshealth.com

Prepare to succeed!

The New Year is just beginning and you may have some goals that involve getting in shape not only for your health, but in preparation for an upcoming special event (like your wedding, perhaps!).

While you may feel caught up in the New Year excitement, it's important to set the proper stage. This means ACTIVELY creating an environment that will cultivate success.

Follow these tips to help you get off to a great start:

1. Clarify your true intentions and motives. What EXACTLY do you want to see happen and more importantly WHY do you want it to happen? For instance, if weight loss is a goal, precisely how much do you need to lose and why do you want to lose the weight? Is it to look better for yourself? Is there a health concern? Do you have self-esteem issues that need to be addressed? Do you want to be able to move around through your life with more energy and stamina? Figure it out and use "the why" as your battle cry!

2. Gather the troops. Don't go it alone or struggle in silence! Get your fiance, your girlfriends, your aunties, your mom, basically the people in your life that care about you, to cheer you on and give you the business (with love, of course) should you start to slip and slide. Get professional help, as needed. Replacing negative habits that have been developed over a life time with positive ones can be challenging. Affirming thoughts, feedback, and a caring kick-in-the-pants can help you to stay focused.

3. Invest in yourself. Take a nutrition class or workshop. Hire a personal trainer or attend a class. Seek counseling to help with unhealthy emotional hindrances. Bottom line: assess your situation and be honest with yourself about the person you currently are to help you make choices regarding the person you want to be. Investing in yourself by getting the help you need early on can save you time, money, and emotional/mental discomfort.

4. Go through the fridge! While you're at it, tackle the cabinets and drawers as well. Forget about that "will power" stuff! Get rid of foods that tend to be a stumbling block for you. If said food item doesn't bring you closer to your targeted goals, then toss it. Stock up on healthy foods that are natural, low in fat, low in sugar, and high in nutrients. As a suggestion, here's a list of the so-called "world's healthiest foods".

5. Stay away from trouble! Identify any potential "trouble spots" in your environment. For instance, if you work in an office that tends to have lots of sweets and goodies on hand, keep yourself out of the area where its kept and bring your own health, goal-oriented snacks. If you have friends that like to frequent high calorie food spots for get-togethers, suggest alternatives that center less on eating and more on activity.