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: THE NUMBER ONE THING YOU NEED TO DO TO GET FIT FOR YOUR WEDDING.
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!

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.

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It's often said that the next step is as much as 80% of your success on your Fit Bride journey. CLICK HERE to find out what it is!

• 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.

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.

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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.

LOCAL & FABULOUS: MARRY ME!

Hey brides-to-be and wedding lovers! Are you looking for a little wedding inspiration? Well, we have the perfect local & fabulous event for you!   

Marry Me! is an interactive and educational wedding event that you won't want to miss!  It's more than your traditional showcase of wedding vendors showing their services, it's a fresh, new perspective on design and planning!

 Featured Events:

-Wedding Cake & Tabletop Showcase - see 70+, fully constructed, wedding cakes including their own inspiration board and floral, displaying the talents of coordinators, floral designers, event producers, and cake artists.

-Wedding Planning Educational Seminars - listen to professional advice from industry experts, helping start the nearly wed off on the right foot as they embark on the planning process. Learn how to book vendors, plan a stress free event, and more!

-Live entertainment, TWO fashion shows and a designer charity gown sale!

The Deets: January 25th 12-4pm & January 26th 10am-5pm at the Embassy Suites Portland Airport

Will we see you there?

images via Marry Me! 

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 

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!

5 great tips from a top wedding consultant

The holiday season is always a popular time for couples to get engaged. Once the festivities end and the surrounding emotions settle, however, the realization sinks in quickly that you and your fiance now have some important decisions to make regarding your Big Day. A professional wedding coordinator can offer guidance, support, and experience to help you bring your wedding vision to life, while saving you time, money, and perhaps your sanity, in the long run.

Portland-based Emee Pumarega is one of the area's top wedding experts and owner of EJP Events. Below, she offers 5 tips that can help you to plan the wedding of your dreams.

- Plan from your own personal "Big Picture" first.
Before you open a single magazine or wedding blog, sit down with your intended and at least get a rough idea of: wedding budget, number of guests, time of day, your own goals and hopes for the wedding event, and a list of adjectives that describe the look and feel of your wedding. Otherwise it's too easy to get carried away by all that is offered, which leads to option overwhelm.

- Give yourself time to plan.
You will save money and be less stressed if you acknowledge the fact that you will probably need the same amount of hours to plan what I call "a wedding with specified elements" (i.e., not a courthouse or backyard wedding) as a typical job hunt -- at least 100-200 hours. If you don't see this time availability in your personal calendar, consider getting professional assistance or moving back the date.

- Set priorities.
Not everything is an important element of a wedding, and don't let third parties or the media tell you so. If you don't really care if you have a custom-made ringbearer pillow, say so if someone is trying to foist that onto your wedding. Having a list of must-haves and I-don't-care-abouts also helps you save money and focus on the parts that will make you and your guests most happy.

- Remember you are a host.
Guest comforts and experiences are what makes a wedding memorable. Think of ways to include, honor, and fete your guests for a more exciting party; rather than from the outdated "it's the bride's day" mindset. Yes, it's your day -- but it's also your partner's, as well as your family's and friends' who are all coming together for this moment. Do what you can to make it comfortable and experiential for them.

- Remember you are celebrating togetherness!
Finally, remember what a wedding is all about: the celebration of your bond. If you start to get stressed about details, remember that all you need for a wedding is your love. The rest is just a wonderful bonus. Enjoy!

Follow these links for more great wedding tips from Emee, as well as information on her services...
Portland Wedding Planner
Wedding Coordinator Blog

Supah-cool bridal resources

Now, I'm certainly no wedding coordinator (contact Emee at EJP Events for that), but I found these supah-cool wedding places and things during my information research time so being the sharing type:

1. Simply Elegant Bridal Accessories. The Cherry Blossoms theme drew me in...ok and the little chocolate wedding favors (moderation, moderation...).
2. Sun Flower Garden Wedding. Looks like the setting for some beautiful memories.
3. Portland Bridal TV. Great idea. See what's available for your wedding with vendor spotlights and tips.
4. Simply Chic Weddings The latest post, "Toast It With Champagne", includes a stylish picture of a champagne filled flute with one beautiful strawberry. Need I say more? Practical tips for the very stylish.