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.

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.

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!

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.

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!

Body Fat Loss 101

Body fat.

In my training experience, the top reason most people give as their reason for exercising and eating healthy is to manage and/or lose body fat. Being healthy and able-bodied is important, but most people want to look and feel good in their skin as well.

Unfortunately, there seems to be a huge amount of confusion as to the "how" of fat loss. Countless infomercials, diet pill ads, and workout crazes attest to this, as they all promise to have THE answer to the fat problem, yet leave many people feeling short changed and disappointed when they see little positive, lasting results.

So, what should YOU do?
What IS the best plan for successful weight management?

Read more on our Portland Personal Training blog...

To your fitness success!

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! ::..

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

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!

"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!

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.

Getting rid of the muffin top, Part 1

Ahh, the muffin top.

Some people like the term and think it's cute, while others abhor it and find it derogatory.

Said to be originated by the Australian TV comedy "Kath and Kim", the term has taken hold and bamboo-like root in our popular slang. Loosely translated, it's the extra "fluffiness" that hangs over the waistband of a woman's (often too tight and too low-rise) pants and skirts much like, well, the top of a muffin seems to spill over the cinched rim of the paper casing.

Whatever you might think of the term, it does identify and highlight a problem area that many women want to target: the waistline.

While you might think that some special exercise alone is necessary to rid yourself of unwanted belly fat, it usually boils down to two things: proper nutrition and effective exercise.

First, nutrition -

You may not have to throw out your entire diet to get the results you want. Sometimes small changes can make a BIG difference. Here's where to start:

1. Limit or exclude foods made with white flour, white sugar, and corn syrup, such as breads, pasta, cakes, cookies, etc. Choose whole grains whenever possible, and try sweetening with berries or a little fruit juice.

2. Avoid processed foods. Hint: if you don't know what the ingredient on the label is, much less how to pronounce it, there's a good chance it's a processed food.

3. Avoid or limit soda. Do you know how much sugar, aka empty calories are in your soda? Find out...

4. Stay away from fast food. This is good for your financial health as well. Find a few great recipes and pack your lunch or snacks to go. For healthy recipes and food info try www.foodfit.com or www.sparkrecipes.com.

5. Drink water. The elixir of champions, your body's metabolism runs much more efficiently, and thus burns fat better, when you are properly hydrated. Six to eight glasses is the general recommendation, but some nutritionists actually recommend half your body weight in ounces.

6. Eat more veggies. A client recently noticed HUGE differences by adding more spinach to her diet. True, she began to eat it in Popeye sized portions (love ya, FL, wink), but it works for her, she likes it, and it helps to balance her diet and cravings overall.

7. Cut out the fried foods. All cooking oils have about 120 calories per tablespoon, so anything fried in it soaks up some of the fat-laden goodness to deposit right on your hips and tummy.

So, get to work, dahling!

Tomorrow, we talk exercise.

Fat back and chicken wings. . . Part 2

Wedding dress season is coming soon!
Be ready.

It's time to work on increasing your overall endurance by stepping up the program with some high intensity interval training (HIIT). This will help you to increase your metabolism and burn more fat not only during, but after your workout.

Initial routine from a couple weeks ago:

Pushups (modified on your knees is okay)
Triceps dips
One-arm dumbbell rows

Now, add more fire with this routine:

Jumping jacks x 20 reps
Squat thrust with one pushup x 8-12 reps
Triceps dips, 8-12 reps
One-arm dumbbell rows, 8-12 reps
Hover, 10-60 seconds

Begin with an 8-10 minute warmup of dynamic exercises and light stretches to raise your core temperature and to increase joint range of motion. End with a cool down and flexibility stretching. Go down the list 1-3 times depending on your fitness level. Modifications are possible, just contact me for assistance.

Stay tuned for more progressions!

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.

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!