Getting fit for your wedding

Whether it is shedding a few pounds or becoming more toned, it seems that most brides we talk with want to change some aspect of their appearance before their wedding. We visited with Martha Chew, a personal trainer with the Alaska Club West & Club for Women, to bring you advice from a pro on setting realistic goals and developing a healthy plan. Of course, we want to point out that you should consult your doctor before beginning any new exercise routine or diet. Martha would also like to stress that crash dieting, starving yourself, or trying the newest fad is not a healthy weight loss or fitness plan. (Like you, Sharon and I are still waiting for the magic pill that lets us sit on the couch eating ice cream while losing weight! J)

A quick word about getting started: Each person will have a different starting point in their weight loss and/or fitness plan journey. It is important to identify your current fitness condition and experience so that you get off to a successful start free of injuries. If you have little to no strength training experience, consider signing up for a few sessions with a personal trainer to learn the basics and get started with proper form and posture to avoid injuries. Enrolling in a yoga sculpt class (a combination of body weight and light hand weights) is another great way to ease into strength training if you feel a little intimidated with the weights at the gym (and you get the bonus of easing planning stress through yoga).

So what can we do to get those fabulously toned arms for that gorgeous strapless wedding dress?! (Try not to be haters when you see Martha’s sculpted back in the photo above… just acknowledge that she knows what she is talking about and pay attention.)

Here are Martha’s suggestions for the most expedient and noticeable results:

The most successful plan will combine a healthy diet with regular cardio and a variety of strength training exercises.

Cardio and diet are King. Aim for at least 30 minutes of cardio 6 days each week.

• Do Walking/Running Circuits on a treadmill or outside
• Get on that Stair Climber for a great booty
• Remember to increase intensity if you are on the Elliptical
• Take a Spinning Classes for a serious cardio burn
• Try the Rowing Machine for a great upper body cardio burn (but be sure to get instruction on correct form to avoid injuries)

When it comes to diet, Martha suggests decreasing carbs (especially after 5pm), avoid boxed and processed foods, fatty foods, and fried foods. Replace those items by increasing healthy lean meats, colorful veggies, and remember to increase your protein intake, especially as a recovery after a workout. Martha also suggests cutting portion sizes and eating smaller meals more frequently during day. Also watch out for the sneaky calories found in alcohol, sodas, juices, and other sugary drinks! Generally, the lighter the color the drink, the fewer calories.

Strength Training is Queen. Aim for at least 45 minutes of strength training 2 days each week to start, working up to 3-4 as you become stronger. Want that sexy back and arms? Work in the following:

• Biceps:                 Curls using a Bar or dumb bells
• Triceps:               Skull crushers, Tricep kickbacks, Dips Lateral raises/Lat pull downs
• Combos:              Squat/Overhead press with dumb bells, Push ups/Pull ups, Squats/Lunges, Goblet Squats, Pilates class/Pilates on the Ball, Vinyasa flow/Power yoga class/Yoga Sculpt, Core Strengthening/Back strengthening

PRO Tip: Doing strength training before cardio burns more calories! Taking a Yoga class on your resting day is a great addition for stress relief, stretch, and increasing your flexibility.

Remember that the closer to the big date you get, you will want to watch your carb and alcohol intake, to avoid unwanted bloating or sneaky weight gain.

If you would like to know more or schedule a session with Martha to get your fitness plan started, you can contact her at the Alaska Club West and Club for Women!

Happy planning!

Elegante Light Photography

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