you are getting married · web viewyou will though, build lean, toned muscle which will help you...

Here is my wedding story. I dated my husband, Danny, for eight years.

December 25, 2004, was an emotional and unforgettable day – one I will cherish

the rest of my life. That was the day he proposed. What made it even more

special was that he proposed in front of all of our families and friends. Once my

heart stopped racing and I came to the realization that “Oh my gosh, I’m getting

married”, I started thinking. Well, thinking, imagining, and gazing. I could not

stop looking at my engagement ring. Of course, I was so excited to finally marry

Danny and spend the rest of my life with him. But at that moment, all I could

think about was the beautiful ring on my finger and “the dress”. I immediately

began to envision what I would look like on my wedding day. “I have one year

and two months to be in the best shape of my life”, I thought to myself. Call me

crazy, but those were the thoughts running through my head.

The very next day, my mother and I began the wedding planning. We

started with “the dress”. I could not wait to pick it out and see what I had to work

towards. After many days and long dreadful hours, I decided to get my dress

tailor made in my native country -Venezuela.

A few months later I flew to Venezuela, and met with the seamstress. I

picked out the style of the dress and the fabric. Soon after, I flew back to

Venezuela for another fitting. It was so exciting! I guess I am kind of old

fashioned or maybe just traditional. I say that because my dress was by no

means stretchy; in fact, it was long sleeved. And more importantly, it was custom

fitted to my EXACT measurements at the moment they were taken, which meant,

I could not gain an ounce because if I did, the dress would no longer fit me. I still

had four months until my wedding day.

I knew I had to make a commitment to myself, because I wanted to be in

the best shape ever. Plus, if I didn’t, the dress wouldn’t fit me. I am a fitness

professional, so eating healthy and working out is a lifestyle for me. But now it

was time to step it up. I had a very good friend of mine help me. Billy Beck III,

also a fitness professional took all my body circumferences and body fat. Call

me crazy, but I was so dedicated to my goal that he measured me every two

weeks until the week before my wedding. This helped me know if I was on the

right track.

The six months prior to the wedding were hectic. I am sure you are going

through it as well. Working full time, wedding planning, shopping, appointments,

working out, cooking, and trying to somehow maintain sanity. I am going to tell

you right now that you can do it, and I can do that because… I did it.

I knew that I had a lot of things to do, so I needed to plan my workouts into

my schedule. I decided to dedicate approximately six hours a week to my body

and health. I thought about it……… There are 168 hours in a week. I think I

can dedicate six hours to something that means a lot to me (looking my best in

my wedding dress).

I start working at 6:30am, so most of my workouts were at 5:00am. I know

crazy, but when it was done, I felt great! So many things came up during the day

that if I waited until later, I would have never done it.

Every Sunday and Wednesday, I cooked in bulks. I would make oatmeal

and egg white pancakes, oatmeal protein muffins, a bunch of chicken, tuna

salad, brown rice, veggies, etc. I will give you some great easy and quick recipes

later. Let me give you a specific example. I cooked six chicken breasts, two

cups of brown rice, four cans of tuna salad, and two cups of couscous. I placed

each of these in Tupperware’s, and I separated it daily depending on how many

meals I needed on the go. If I was home and had the time, I cooked fresh. But

many times I was on the run and if I didn’t have the food pre-cooked, chances

are I would have grabbed “anything”, you know what that means…fast food,

cookies, chips and other fat storing foods.

Every time I cooked, I made enough food for three days. My secret to

sticking to it is simple; I didn’t eat bland chicken, tuna, etc. I seasoned the foods

and made them yummy so that I looked forward to eating and didn’t feel as if I

were “dieting”. I did so well, that on those occasions that I ate out with my fiancé,

or friends; I did not want to eat badly. I was seeing such a change in my body

that it was not worth it. Preparing delicious fat burning foods made the

experience enjoyable and easy to follow.

I achieved my goal, I felt and looked my very best on my wedding day

and throughout my entire honeymoon. The best part of it was, it was never hard.

I never felt it was taking over my life. I was so happy that I want to share it with

the world, or at least all the brides-to-be in the world. So below is everything I did

in order to achieve my goal. If you follow it, not only will you look and feel you’re

very best on your wedding day. But you will have begun a new life, a life in

which your best body will be your body forever. Isn’t that exciting! I hope you

are as excited as I am, because your life is about to change…………..RIGHT

NOW! Enjoy every minute of it.

YOU ARE GETTING MARRIED! What does this mean?

This means that you are getting ready to make a lifetime commitment to

your fiancé.

I know, it is a bit scary. I am going through it right now.

We are committing to be with the same person for the rest of our lives.

What exactly is a commitment?

A commitment is the state of being bound emotionally or intellectually to a

course of action.

It is a wonderful thing. You are going to commit yourself to your soon-to-

be husband. Whether he is grumpy or happy, rich or poor, handsome or not so

handsome, fit or fat.

It is tough, this commitment thing.

Once we make the commitment, there is no turning back because we are

held accountable. This is why it takes so much effort and thought to do so.

But think of the reward. Your fiancé is committing to you as well. He is

committing to love you, take care of you, and comfort you for the rest of your life.

Doesn’t it feel good to know someone is going to always be there for you?

It is not that bad now that you think about what you get in return for making this

commitment thing huh?

Since you are getting ready to make this huge commitment, why not make

a commitment to change your lifestyle as well. What a better time to start a

healthy and fit lifestyle than now!

Wouldn’t it be great to walk down the isle in the best body you have ever

had?

I know that I want to look like a princess on my special day and for this

reason I committed myself to a very regimented fitness program for six months.

I figured, I am already making a lifetime commitment to my fiancé, I might

as well make one to look amazing on the day I do so.

So why don’t you take a second to envision.

Stop reading for a couple of minutes and think about how you want to look

and feel as you walk down the isle in an amazing white dress..........

Do you see it?

Because I know that I do, I know exactly what I want to look like as I walk

down the isle to commit myself to my soon-to-be husband.

You like the picture huh?

I know you want to look amazing, and you will.

So, let’s make a commitment together.

Now you cannot do this by force. You have to want it really bad.

Do you?

If you answered YES, below write a couple of statements where you

commit yourself to a healthy and fit lifestyle.

By doing this you are committing yourself to an exercise and nutrition

program that is going to change your body and the way you feel about yourself

and others FOREVER!

Please do not be scared, I promise that when you are done with this, you

will be so happy you did this that you will never want to go back to your old

ways……………and you are going to be tight, toned, and sexy!

MY COMMITMENT TO A TIGHT, TONED, AND SEXY BODY: ________________________________________________________________

________________________________________________________________

________________________________________________________________

________________________________________________________________

________________________________

I can only imagine what you have gone through in the past in order to lose

weight and be fit. I say this because I know how frustrating it is to pick up a

magazine and read about the “new diet”, “new gadget”, or “new pill”. So which

one actually works? Before I decided to commit myself to the fitness industry, I

too was confused. I tried every diet you could imagine and failed to see a

change in my body. You have probably done the low-carbohydrate diet, the

grapefruit diet, the cabbage diet, the slim fast diet, the zone diet, and the list goes

on. You have done these diets and lost weight, which is great, but unfortunately

you did not keep the weight off. Have you asked yourself why? The reason is

simple. “DIETS” don’t work! What a “diet” does is restrict caloric intake. So

what happens is you can eat one apple for breakfast, one piece of whole wheat

bread with one slice of turkey, and an orange for lunch, and a small salad for

dinner. Who wouldn’t lose weight with this diet? This is about ____ calories.

When you burn more calories than you ingest you lose weight, but what kind of

weight did you lose? Do you know? Is it fat, water, or muscle?

WHY A BUFF BRIDE SHOULD NOT USE THE SCALE

In 1998, I had my first client, she was 5’5” and 95 lbs. I remember taking

her body fat and it being 33%. Average body fat for a woman is between 18%-

22%. I got so nervous, I thought I was doing it wrong. So I approached my boss

and said “this girl is 95lbs and her body fat comes up as 33%, I think I’m doing it

wrong”. Well, I was not doing it wrong! She was a skinny fat person. This

means, yes she was skinny but she had no muscle in her body. Now do you

want to be a skinny fat person or a lean mean machine? I personally go for the

lean mean machine, this way you look fit and toned. If you have been restricting

your carbohydrate intake most likely you lost water because for every 1gram of

carbohydrate you ingest, you retain 3-4 grams of water. So when you weigh

yourself after restricting carbohydrates for two days, you lost water, not fat! So

please, do not be a victim of the scale because it will not be an indication of your

progress. If you have one, throw it away! Oh my gosh, did I say that? I sure

did! You truly do not need it, because you are going to look amazing no matter

what that darn scale says.

Another reason “diets don’t work is because you can’t deprive yourself of

certain foods forever. When you do deprive yourself of a certain food, it can

actually be of more harm. For example, if you deprive your body of

carbohydrates for one month, your body has to kind of get used to functioning

without them. But say after one month you ingest a small amount of

carbohydrates, your body is going to go crazy and hold on to them so tight

because it does not know when it will get them again. Therefore, storing them in

your body! When if you ingested carbohydrates on a regular basis, your body

would just utilize them for energy. Just the fact that you know you are on a diet

makes it harder to stay away from those foods you love. I know, I have been

there.

Actually, I had this very dedicated client, Mindi Cohen who weighed 295lbs. When she came to me she said this was her last option and if it didn’t work she was going to have a gastric bypass. For one year she committed to working with me 3 times per week along with 3-4 days of aerobic exercise. She also completely changed her eating habits. As you will soon find out, I don’t tell people to diet. I coach them on how to make better choices so that they may sustain a healthy and fit lifestyle. So I told her to have one cheat day a week. This means eating supportively for 6 days and the seventh day is a day to indulge in favorite foods. SHE IGNORED THIS! She did not cheat for an entire year. Ok, maybe you are not understanding what I just said! The girl did not touch chocolate or sugar for an entire year! Now is that necessary in order to achieve your goal? I mean WOW. This girl was really dedicated, but for how long do you think that she was able to maintain herself sane without her favorite food in the world………CHOCOLATE! After one year she had lost 100lbs. We were both so happy. Right around that time came her birthday, she was so excited about her results she asked me if she could have a piece of cake for her birthday. Of course, I replied, after all, she had been telling me she was having 1 cheat day a week so that would be her cheat day. Sadly, after that day (which she had a piece of cake) she started to binge. She would come to my training sessions and would tell me she just ate twelve chocolate bars. Can you believe this? If she would have had her one cheat day a week she would not have felt so deprived.

All of this is to show you that “diets don’t work”. So I am going to help you

by educating you so that during this very special time you can begin to form a

healthy lifestyle. Remember that it will be up to you to continue this lifestyle with

your future husband.

What I am suggesting is DON’T DIET! Isn’t this great news? You do not

have to diet! Doesn’t that sound magnificent? You can look your very best and

you don’t have to diet. Is there a catch? No, because diets don’t work. What

you need to do is change your lifestyle. You need to change your eating habits

and exercise routine. If you have not gotten into the body that you dream of, it is

not because you have a slow metabolism because you can change that. It is not

because of your genetics. The reason you haven’t gotten into the body that you

yearn for is because your mind has been flooded with misinformation, marketing

scams, and myths. Sometimes we replace any emotional state with food. When

we are sad….we eat! When we are bored…..we eat! When we are stressed

out…..we eat! So we have to learn to follow certain patterns and substitute them

for over eating. There is no magic pill, no magic exercise machine, gadget, etc.

Take for example a weight loss company who promises you can lose 20 lbs a

week for only $7 per week. Now if it were that easy don’t you think we would all

be in great shape? Every bride could look amazing for only $7 a week. Let’s be

real! You just need to make a lifestyle change in which you learn to eat

nutritiously and exercise moderately. Stop thinking “I’m going to start on

Monday”. Girl, you are getting married soon! You have to look fabulous in that

beautiful white dress that is waiting for you. You have a great goal, and what

better time to make this change than for this very special occasion, YOUR WEDDING!

Probably by this time you are saying to yourself, with what time????? I

know that’s what you are thinking when the word “exercise” pops up. Yet you

want to be in the best shape ever on that very special day. I don’t blame you.

Every bride-to-be yearns for this. So do I! I have just embarked on the journey

to be a bride and have a mental picture of what I want to look like on “the special

day.” Do you have a mental picture of what you want to look like on “the day?”

Okay let’s get to the point.

Before we start, let’s paint the scenario of what your life is going to look

like for the next couple of months. You are still working full time, you are driving

around like a maniac looking at flowers, invitations, cakes, dresses, etc. Eight

hours have gone by and you haven’t eaten. Now it is time for dinner and you

have only eaten once and you are so hungry you are ready to eat whatever is in

front of you. This is problem #1! So, knowing that your life is going to be hectic

we need to start with a specific plan. This manual is going to become your guide

for the next couple of months. Now, I am going to be honest……… This is not

going to be easy, but it will be simple if you take some time and make an effort.

The four changes to get you bride ready1. Perfect Goal for a Perfect Bride2. Food for Brides3. Working Up a Sweat – Cardiovascular Activity4. The Secret to a Buff Bride - Resistance Training

PERFECT GOAL FOR A PERFECT BRIDE

Set a realistic goal:

*Make a note in writing of what you want to look like in your

wedding gown. Remember to be realistic, and remember that

nothing is impossible if you are willing to be persistent, consistent,

and have a plan. Once you write what your goal is, put it on your

refrigerator or somewhere that will be a constant reminder and

reinforcement.

*Don’t get frustrated! You should enjoy this journey. Remember

that results do not happen over night. The norm is to lose 1-2 lbs

per week. I know how overly anxious one can get, but the goal

here is to look amazing in your wedding dress AND thereafter.

Take pictures:

*Before you start getting in great shape, take a picture of what you

look like right now. Every month you will take a new picture. This

will help you to stay motivated as you see your hard earned

progress. Trust me, it works.

Take measurements:

*Take some body circumferences. With a tape measure, take the

circumference of your shoulders, waist, thighs, hips, and upper

arm. Make sure to keep record of this with proper dates. If you do

not feel comfortable doing this, ask a personal trainer at a local gym

to take your body circumferences as well as body fat percentage.

Measurement Today’s Date: Mid-way: Final Day:Shoulders

(widest circumference

around the shoulders)

Waist

(above the belly

button)

Abdomen

(circumference over

belly button)

Hips


around buttocks)

Thigh


around the thigh)

FOOD FOR BRIDES

The most important component is the nutrition. How many times a day

are you currently eating? If you said 2-3, you are starving yourself girl!

With all the work you have to do in the next couple of months, you are

going to need some energy. Guess where the energy is going to come from?

Food! Food is what you need in order to have energy and speed your

metabolism. What is metabolism and why do you want to speed it up?

Metabolism is simply the rate at which your body breaks down food. Every

function of our body requires energy, and energy comes from food. Energy =

calorie consumption! Therefore, even the act of chewing and digesting is

going to cause you to burn calories because these functions require energy

(calorie consumption). So, if you are going through the process of digestion

several times a day, then you will be burning calories all the time. This is

what speeds your metabolism. So what am I trying to say? You need to

speed your metabolism by eating often so that you can become very efficient

at burning calories. Thank God, we do not have to starve any more!

The big question, “What do I eat?” First, you want to make a plan every

night before you go to bed. Remember that you have hectic days ahead of

you. So you know that you will be at work until five o’ clock PM and then you

will be running errands all night with your fiancé for the wedding. This means

you might need to pack three meals for the road since you will be able to

have breakfast at home and you will be eating out for lunch. With this in mind

what are you going to pack? Well, we know you don’t want to wake up extra

early to cook so you are going to cook in the evening for the following day.

You might want to cook in bulk and the following day, pack it into separate

servings. What are you going to cook?

Classic Combo for a Buff Bride

Let’s talk about how to combine your foods to make you the buffest bride ever!

Be sure to include each of the following in each meal:

1. Protein: This is what muscle is made up of and if you don’t eat enough of

this no matter how much you work out, you will never build lean, tone

muscle.

2. Carbohydrates: This is your main source of fuel. This is the gas that you

put in your tank to keep you going. If you do no eat enough of these your

body will burn your lean, toned muscle for energy..

3. Veggies: These are not only filled with vitamins, but your body has to

work very hard to break them down so you will burn a lot of calories in the

process of digestion. Doesn’t that sound great, you eat……. you burn!

You are going to have to eat every three to four hours. It seems like a lot

since you are probably thinking that the most optimal way to lose weight is by not

eating. But remember the word metabolism. Again, this is the rate at which your

body digests food. If you eat every three to four hours, your body will always be

working to break down the food, causing you to burn calories. I know you are

thinking that you have to fit into a wedding gown and take a million pictures soon,

and I am telling you to eat more! But remember you will be eating small meals

that will cause your body to burn calories.

I am giving you a shopping list. It is a table with three columns for the

three different food groups described above. To combine a meal all you have to

do is choose one from each column. Make sure to take this list with you

wherever you go. You will be able to find a good combination anywhere, even at

Wendy’s.

PROTEIN CARBOHYDRATES VEGETABLESEgg whites

Low sodium deli turkey meat

Extra lean turkey breast

Extra lean ground turkey

breast

Chicken breast

Fish:

Tuna

Snapper

Mahi-Mahi

Tilapia

Grouper

Seabass

Halibut

Cod

Corvina

Flounder

Salmon

Dolphin

Shrimp

Scallops

lobster

low-fat cottage cheese

Lean Steak:

Filet Mignon

Flank Steak

Bison

Oatmeal

Quinoa Flakes

Baked potato

Sweet potato

Brown rice

Quinoa

Brown rice pasta

quionoa pasta

lentil pasta

Grains:

Lentils

Kidney beans

Garbanzo beans

Black beans

Cannellini beans

Navy beans

Gluten-Free Bread Products

Brown rice tortillas

Brown rice/Seed English

Muffins

Ezekiel or Gluten-Free Breads

Baking Flours

Coconut flour

Millet flour

Garbanzo/Chickpea flour

Quinoa flakes

Brown rice flour

Asparagus

Broccoli

Spinach

Zucchini

Cauliflower

Eggplant

Squash

Peppers

Mushrooms

Salads

Kale

Watercress

Arugula

Brussels Sprouts

(any vegetable other than the

ones considered a carb)

Quick Recipes for the Busy Bride

I know that sometimes it is hard to cook, especially since time is not so

abundant during these days. Below are some recipes that really helped me

during the wedding preparations. I used these for my in-between meals. For

example: I would eat an oatmeal pancake 3-4 hours after breakfast, and a

couple of busy bride muffins in between lunch and dinner. These are all quick,

yummy, and healthy recipes. Take one day and make all of the recipes and put

them in Tupperware’s in the fridge.

In a pyrex, place spinach, mushrooms, green, red, and yellow peppers, onions,

fat-free shredded cheddar, fat-free shredded mozzarella, and chicken breast,

chopped (pre cook the chicken). You can also use 99% fat-free ground turkey

breast instead of chicken.

Place the blend on top of the veggies, chicken, and cheese in the pyewz. Cover

with a lid and bake in the oven for ~ 25-30 minutes @ 400 degrees.

Oatmeal Pancake:Blend:

1/2 cup oatmeal

3-4 egg whites

¼ cup low fat cottage cheese

cinnamon to taste

stevia to taste

1/4 banana

Cook on stove like a normal pancake.

Egg White Muffin: Blend:

8 egg whites

4 whole eggs

Dash dairy free milk (almond or coconut)

Bag of spinach or roughly chopped head of broccoli or any of your favorite

veggies

Seasoning to taste (ex: itlalian seasoning)

S&P to taste

Sprinkle of your favorite cheese (optional)

Spray a muffin pan with coconut oil or avocado oil and pour mixture in and bake

in 350 degree oven for ~ 25 minutes or until done.

Busy Bride Muffin:10 Egg whites

1 cup unsweetened apple sauce

1 scoop vanilla protein powder (I use Prograde)

cinnamon to taste

stevia, coconut sugar, agave, vita fiber to taste

Optional Add In’s: walnuts, almonds, freeze dried fruit, fresh fruit, pumpkin seeds,

flax or chia seeds, almond butter

Mix all ingredients and place in a lightly sprayed muffin pan and bake in a 350

degree oven for ~ 25 minutes or until done.

http://michellemariefit.getprograde.com/

Brown Rice Pancake: Steam brown rice until fully cooked, about 50 minutes. You can cook a bunch

and keep in the refrigerator. Place one cup of cooked brown rice in blender, add

1/4 cup egg whites or beaters, one scoop vanilla protein powder, 1/2 tsp baking

powder, and 1/4 tsp Stevia. Blend until smooth. Cook on hot griddle.

Hydration for BridesI know that you already are aware that you must drink plenty of water.

You are probably drinking between 6-8 glasses of water a day. Is that enough?

It depends on how much you are exercising, and how much your sodium intake

is. A better formula for you to use is take your body weight (lbs) and multiply it by (.50), this is how many ounces of water you should drink per day. For

example, if you weigh 150 lbs, you would drink 75 ounces of water per day.

Now, this is an estimate, because if you exercise intensely you might need more.

Have you ever eaten something really salty and woken up the next day bloated

and feeling fat? I know the feeling! Sodium makes you retain water, so if you

are drinking plenty of water the retention will be less. In conclusion my friend,

drink PLENTY of water! Drinking water is a habit. If you are currently not in the

habit, it is time to start filling that little bottle of water. At the beginning it is hard

to remember to take the bottle of water everywhere you go. But if you start doing

it today, in two consistent weeks it will be a habit.

Good Carbohydrates for the Buff Bride & Not So Good Carbohydrates for the Not So Buff Bride

I can just imagine what you are thinking. “There is no way I can eat

potatoes, rice, and bread and lose fat. I thought carbohydrates make you fat.”

Well, my friend, there is good news! There is a difference between good

carbohydrates and bad carbohydrates, ones that are higher in sugar and

calories. The latter are not optimal.

Good carbohydrates are the ones listed above. These are complex

carbohydrates and are a great source of energy. These carbohydrates are

complex molecules, which means that your body has to work hard to break down

the molecule, in turn burning a lot of calories. Simple carbohydrates are

carbohydrates that are high in sugar. These carbohydrates are simple molecules

so your body has to do no work to break them down. Some examples of these

are candy, chocolate, ice cream, and fruit.

Fruit for BridesOh no, I said fruit!!! But wait a second. I thought fruit is good for you?

Well, it is. It is very high in vitamins and nutrients, but it is a simple carbohydrate,

which means the molecule is simple and you do not burn as many calories in the

process of digestion as you would a complex carbohydrate. Fruit is also higher

in sugar than complex carbohydrates. Should you stay away from them? If you

eat them in excess, you will be ingesting a lot of sugar, which will not allow you to

burn fat efficiently. The deal on sugar is that by ingesting it, certain hormones

cause your body to ineffectively release fat. If you are not releasing fat cells

effectively then you will not be able to burn them! So is fruit bad for you? No, but

you shouldn’t be eating it for breakfast, snack, lunch and dinner. You can have it

in between a meal as long as you complement it with a protein. For example,

mid morning you may eat a peach and some lean turkey slices or fat free cottage

cheese. Fruit may also take away sugar cravings without having to eat a

chocolate bar. So if you are choosing between an apple and a piece of cake, by

all means choose the apple. Just understand that when you eat a sugar (any

kind), your body craves more of it, so be careful. Remember this is supposed to

be a lifestyle and I know you are not going to give up fruit forever so learn to eat

them in moderation.

I know you are thinking this is impossible, but I guarantee you every

restaurant has at least one of these foods on each column on their menu. You

might want to think about eating out less though. This will not only save you

money in a time in which you are spending a lot (I know). It will be a lot

healthier, and with proper quantities.

Fat-Free ProductsAppealing isn’t it? If you have a choice to buy one of two yogurts, would

you buy the fat-free or the regular? Fat-free right? Of course, why not save the

extra calories? This is true, but be careful because most fat-free products are

loaded with sugar. Take the yogurt for example. Have you taken the time to

read the nutrition facts on the fat-free yogurt? No! Of course not, we do no have

time. There are some good products out there but do not be mislead by

marketing schemes. In order to give food consistency and taste, there has to be

added fat or sugar. Another example: fat-free milk (skim), good or bad? It is fat-

free, but did you know that there are 12 grams of sugar in 1 cup of skim milk? I

am not telling you not to drink skim milk. I do want you to read the nutrition facts

and be an educated consumer. There are other milk products that are better.

Do not buy a product just because it says fat-free or sugar-free.

Be aware of trans fat! This type of fat is usually not labeled, but you will know

that a product has trans fat if the ingredients contain hydrogenated or partially

hydrogenated oil. Also be aware of serving sizes. A product might be labeled

fat-free but the serving size might be miniscule. Take Snack Well cookies for

example. They are fat-free if you eat one! And here you are eating five cookies

because they are “fat-free”. Be careful, and READ!

Now let’s review! There are three things to check for when buying fat-free

products.

1. Serving size

2. Sugar content

3. Trans fat or hydrogenated oil in the ingredients

Milk, Does The Bride Body Good Dairy Products: Fit or Fat?

Dairy products are good for you because they are high in calcium, right?

Well, true, dairy products do have calcium but so do green vegetables. Is this

the reason why people eat dairy products? Is it that they are high in calcium, or

because they taste great? Probably the latter! Let’s look at a couple of

examples.

Yogurt: This has some calcium, but is very high in sugar which may limit

your efficiency in burning fat. This does not mean that you should never

eat yogurt again. But if you are trying to get toned and sexy for your

wedding, yogurt is not the best option to get your calcium.

Milk: This is also high in calcium, but also very high in sugar. There are

other options for milk. Hood makes a great product that is fat-free milk,

but sweetened with Splenda.

For example:

Skim milk: 12 grams of sugar in 1 cup. Hood Carb Countdown Milk: 3 grams of

sugar in 1 cup. Which do you prefer?

Cheese: This also contains calcium, but is high in fat. If you really like

cheese, and I know that there are a lot of cheese lovers, try one that is

lower in fat or fat-free. Cottage cheese is a good option because it is low

in fat and has a moderate amount of protein. Just check the ingredients to

avoid trans fat and high sodium.

Example Menu For The Busy BrideExample 1

BreakfastSmall bowl of oatmeal cooked with water

4 egg whites

Snack1 peach

Hard Boiled Eggs or Almond Butter

LunchChicken breast

Brown rice

Broccoli

SnackProtein shake with water

DinnerSalad with tuna

Example 2 (If you wake up late and don’t make it to 5-6 meals)

Breakfast2 slices of Gluten-Free Toast

4 egg whites

SnackOatmeal and egg white pancake

LunchFish

Baked potato

Greens Salad (arugula, watercress, spinach, etc) with lots of veggies

DinnerGrilled or Baked Shrimp and Roasted Veggies

Bride’s Can Cheat Too!

No, I do not mean cheat on your fiancée! Girl, you aren’t even married yet

and you are thinking of cheating, unless you are thinking like me……….. How

good would it be to eat a hot brownie with vanilla ice cream and some hot fudge?

That is the kind of cheating I am talking about! This is the only kind of cheating

that I am going to recommend.

Now, we already established that you are starting a new lifestyle. I do not

want you to feel as if you are “dieting”. I want you to feel that you have new, and

healthy eating habits. Would you be able to continue this way of life if you

deprive yourself of your favorite foods? No way! I bet you can’t! No one can!

You are not supposed to. As soon as you are told you can’t eat something; that

is all you are going to think about. So what I am trying to tell you is have a cheat

day! Pick a day in which you can indulge in your favorite foods. Now, do not go

crazy! Could you imagine an entire day of pigging out? I will tell you what will

happen if you do this. You will feel sick to your stomach because your body is no

longer used to processed, high fat, high sugar foods. You will feel disappointed

in yourself, and you will feel like you immediately gained weight. Even though

you probably didn’t. Take your cheat day, enjoy it, but do not over do it. This will

help you maintain this new lifestyle and enjoy it as well.

Meal Replacements For The Busy BrideIf you cannot get to food, there are meal replacements that you can take.

For example, protein shakes and protein bars (this does not mean granola or

cereal bars). You must be careful. Most supplements are full of sugar and you

want to avoid sugar if your goal is to be lean, toned, and sexy for your wedding.

Always opt for food, but if you are not able to get food, then supplement with a

shake. I use Prograde for protein shakes and Dales for protein bars.

I cannot express how important it is to follow proper nutrition. At this point,

you are an educated consumer and are well on your way to a beautiful body for

that very special day. Are you ready to give up your present body for a leaner,

more toned body? If you are, then you are definitely ready to make the lifestyle

change. So buckle up because you are about to start the beginning of the new

you! READY, SET, GO!

While having the proper nutrition is essential, you must combine this with

cardiovascular activity and resistance training, in order to get the body you are

dreaming of. So, let’s start with cardiovascular activity.

WORKING UP A SWEAT CARDIOVASCULAR ACTIVITYThis is any type of exercise in which you can maintain an elevated heart

rate for an extended amount of time. Make sure that you enjoy it. If you don’t,

chances are you are not going to be consistent.

Types of cardiovascular activity include jump roping, running, cycling,

spinning, stair climbing, group exercise classes, and kickboxing.

Also, vary the type of cardio you do. One day go for a jog outside, another

day for a bike ride, or a kick boxing class at your local gym.

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IntensityIt is very important to work at the right intensity. Intensity refers to how

hard your body is working during physical activity. You can measure the intensity

you are working at by using a heart rate monitor. This is a tool that will read your

heart rate while you exercise. It is a simple strap that you attach around your

chest and a watch that will read your heart rate. You can buy this at your local

sports store, or at any Wal-mart or Target. It is important to monitor your heart

rate because you could be doing an hour of cardio, but if you are not in the right

zone you might not burn fat for fuel. Or on the other hand, if the intensity is

excessive, you could burn your lean body mass and you do not want to do this

because muscle is what helps you burn fat.

Brides Fat-Burning FormulaWhen I prescribe intensity, follow the formula below:

MAXIMUM HEART RATE: 220 – AGE (* % intensity).

BPM stands for beats per minute.

Example:

If you are 28 years old, and the intensity prescribed is 75%-85%,

apply the following:

220-28 = 192 (.75) = 144bpm

220-28 = 195 (.85) = 163bpm

So while doing your cardiovascular activity, maintain your heart rate

elevated between 144bpm and 163bpm for the prescribed time.

THE SECRET TO A BUFF BRIDE RESISTANCE EXERCISENow let’s discuss resistance exercise. This is also very important

because this is what is going to get you the tight, toned body you are dreaming of

for your wedding.

Can you picture what you want to look like in your wedding dress? Do you

want to look fit, with tight abs, arms, and legs? If you answered yes, you must

start a resistance exercise program. I know there are many misconceptions and

you must think that in order to look great you have to do hours of cardio every

week. The funny thing is you DON’T have to! The only thing that is going to get

you the look you want for your wedding is hitting the weights. YES! Resistance

exercise! While resistance exercise builds lean, toned muscle, it also speeds up

your metabolism. Muscle is the actual place in the body where fat attaches in

order to be burned. So if you have muscle, your ability to burn fat will be greater.

Sounds enticing, huh? Well, start getting excited because you are about to

change your body forever.

Apprehensions Of A Buff BrideLet’s start with some basics. First of all, are you afraid of lifting weights?

Are you afraid you might “get big”? If you are, let me explain the misconception

and the benefits of resistance exercise. It is physiologically not possible to build

muscle on top of fat. You will though, build lean, toned muscle which will help

you burn fat more effectively. Muscle is compact and dense; on the other hand

fat is dispersed and it occupies more space. So, while client A weighs a solid

130 lbs, client B weighs a hefty 130 lbs. Why, if they weigh the same is one

client fit and the other hefty? Because client A has muscle, which is compact,

and client B’s weight is composed of mostly fat.

I had a client, Lisa Christofidis, who was a size fourteen when she started on a program with me. She was an athlete as a teenager, but it had

been a good fifteen years since she had worked out. She was a little apprehensive about lifting weights, but she trusted me and we began something that later changed her life forever. Six months later she was size two! Can you believe this? From size 14 to size 2! She did this by lifting weights three times per week along with a moderate amount of cardio and of course she changed her eating habits. You too can do this! Would you rather have muscle or fat? Hopefully you chose muscle so that you will look sensational on your wedding day!

PlateauHave you heard the word plateau? A plateau is state in which there are

no further physical or performance changes. I am sure either you or someone

you know has said, “My body has not changed because I hit a plateau”. Is this

true? Does the body hit a plateau in which no more positive changes occur?

Absolutely! Though the body is very responsive, it also adapts easily. It is like

taking an antibiotic. If you take it for too long, it will no longer work because your

body adapts to the antibiotic. So what does this mean? It means that your

workouts need to change constantly. They need to change by adding a new

stimulus to your body so that it does not adapt. This stimulus may be changes in

repetitions, sets, rest periods, exercise duration or selection.

I have a very special client, Mindy Kapit. I say she is special because she challenges me daily. She was already in good shape when we started. Her problem was that she was investing so much time in the gym, but was not seeing results. It did not take long to realize that she was not seeing results because she was doing the same exercise routine for a long period of time. She did not realize that her body adapted to the stimulus she placed on it a very, very, very long time ago. Four weeks into the program, she could not believe the results she was seeing. This was a turning point in her life. We have continued to change her program every four weeks, and every four weeks she sees a positive change. Her new goal is to look

like Jessica Simpson. How about that for a goal? No pressure for me, huh? Are you ready to add a new stimulus to your body? Do you want to start seeing some amazing changes in your body? We are going to begin right now!

I know that you do not have much time to spare since you are probably

still working and planning a wedding. So, we are going to start with three weight

training workouts per week. If you have a gym, GREAT! If you don’t, buy a

couple of pairs of dumbbells, a stability ball and some tubing bands which you

can order from http://www.performbetter.com

Bride Buster Set: Weight/Intensity: The weight you use for each exercise will vary. It is important

that you use the appropriate weight depending on the prescribed rep range. If 20

is the prescribed number of repetitions, you should use weight that is heavy

enough that you can not reach 21 repetitions. You must reach the point where it

burns so much, you can not do 1 more repetition than is prescribed. So, it is not

about the weight per say, but the amount of weight necessary to get you to the

desired amount of repetitions with the “can’t do one more” feeling.

Phase I: 4-Week Program for a Buff Bride

Nutrition: For the next four weeks you are going to eat a classic combo for a

buff bride every three to four hours. This is composed of equal amounts of

protein, carbohydrates, and vegetables. Make sure to drink a sufficient amount

of water, especially during workouts.

Cardiovascular Activity: Perform three days of cardio for 20 minutes each

session. Intensity should be between 75% - 80% of your maximum heart rate.

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Instructions: You are going to perform 2 sets of each exercise for 20

repetitions. You will perform each circuit (ex: circuit A) twice before going on to

the next circuit (circuit B). After each circuit, you will rest for the given time in the

rest column. Example: You will perform exercises A1, A2, & A3, rest for 60

seconds and repeat. You will then go on to circuit B etc.

You are going to perform this exercise program three times per week with

one day of rest in between training days. For example: Monday, Wednesday,

and Friday would be weight training days, or Tuesday, Thursday, Saturday.

EXERCISE REPETITIONS SETS RESTA1.

Dumbbell Squat

20 2 0

A2.

Dumbbell

Chest Press

20 2 0

A3.

Dumbbell

Row

20 2 60 seconds

B1.

Stationary lunges

20 per side 2 0

B2.

Dumbbell

Shoulder Press

20 2 0

B3.

Calf raises

20 2 60 seconds

C1.

Stability Ball

Leg curl

20 2 0

C2.

Dumbbell

Overhead extension

20 2 0

C3.

Dumbbell

Bicep curl

20 2 60 seconds

D1.

Reverse crunches

20 2 0

D2.

Stability Ball

Crunches

20 2 30 seconds

A1. Dumbbell Squat

A2. Dumbbell Chest Press

A3. Dumbbell Row

B1. Stationary Lunges

B2. Dumbbell Shoulder Press

B3. Calf Raises

C1. Stability Ball Leg Curl

C2. Dumbbell Overhead Extension

C3. Dumbbell Bicep Curl

D1. Reverse Crunches

D2. Stability Ball Crunches

Evaluation: It is time to evaluate! How have you been eating for the last 4

weeks? Have you been eating at least 4-5 times per day? Are you eating

protein, carbs, and veggies in every meal? If you haven’t, it is time to buckle up.

Just think about your wedding dress, use that as motivation. Don’t you want to

look your very best on your wedding day? It is not too late. If you haven’t been

on track, make sure to start planning your meals so that you are not caught in the

middle of errands with no food. You know what that means, you are going to

grab a burger, chips, pizza…….JUNK! If you have been on track, GREAT! Stay

that way, you will start to feel a change in your clothes as well as your energy

level. If you want specific advice or help, e-mail me at

[email protected].

Phase II: 4-Week Program for a Buff Bride


buff bride every three to four hours. This is composed of equal amounts of

protein, carbohydrates, and vegetables. Make sure to drink a sufficient amount

of water, especially during workouts.

Instructions: Now we are going to add one more set for a total of three sets per

circuit. You are also going to increase the weight so that you can get no more

than 15 reps per exercise. For example: If you are doing lateral raises with 2 lb

weights and you can do more that 15 reps, you need more weight so that you

reach muscle failure at about 15 reps. The circuits are now 2 exercises with the

exception of the first circuit. You will perform circuit A (A1,A2,A3), rest for 60

seconds and repeat it 2 more times before continuing to circuit B.


Reverse Lunges

12-15 per side 3 0

A2.

DB

Deadlifts

12-15 3 0

A3.

Weighted

Calf raises

12-15 3 60 seconds

B1.

Incline DB

Chest Presses

12-15 3 0

B2.

Lat pulldown

12-15 3 60 seconds

C1.

Lateral raises

12-15 3 0

C2.

Dumbbell rear

Delt extensions

12-15 3 60 seconds

D1.

Dumbbell

Overhead tricep

extension

12-15 3 0

D2.

Dumbbell

Hammer curl

12-15 3 60 seconds

E1.

Leg drops

(90degrees)

12-15 3 0

E2.

Stability Ball

Side crunches

12-15 3 30 seconds

A1. Reverse Lunges

A2. Dumbbell Deadlift

A3. Calf Raises

B1. Incline DB Chest Presses

B2. Lat Pulldown

C1. Lateral Raises

C2. Dumbbell Rear Delt Extension

D1. Dumbbell Overhead Extension

D2. Dumbbell Hammer Curl

E1. 90 Degree Leg Drops

E2. Stability Ball Side Crunches

Evaluation: It’s time again! Time to evaluate. Hopefully you have been on the

right track so GOOD JOB! I know, now you should really start to feel a

noticeable difference in your clothes. If not, do not fret. Now it is time to step it

up! Please do not weigh yourself. Weight is not an indication of you getting

leaner. Remember, you are doing weight training, and this builds lean, tone

muscle. Muscle weighs more than fat, so clearly the scale is not a good

indicator. Plus you have so many other numbers in your head ($$$$$$), why

worry about another one. Use your clothes and how you feel as an indicator.

You are on your way to your dream body! Are you starting to picture yourself in

that beautiful white dress? You are going to look so good that you are going to

want to keep working out and eating healthy forever! If you have any questions

regarding your progress contact me at [email protected].

Phase III: 4-Week Program for a Buff Bride


buff bride every three to four hours. Increase the quantity of protein and

carbohydrates by approximately 15%-20% on weight lifting days. For example:

If you are currently eating 1/3 cup of oatmeal, now you will eat 1/2 cup.

Cardiovascular Activity: Perform three days of cardio for 30-40 minutes each

session. Intensity should be between 75% - 80% of your maximum heart rate.

Instructions: Now it’s time to build some muscle! In this next program you are

going to perform less repetitions with more weight as well as more sets. The

goal is to build some more muscle in order to have more sites in the body to burn

fat. Did you know that fat attaches to muscle and there is where it is burned? If

you didn’t know, get ready for this next program. You are about to step it up. For

the first 2 weeks you are going to perform each circuit 3 times. The following 2

weeks you will perform each circuit 4 times. If time allows you, start with 4 sets in

week 1. You will rest for 90 seconds after each circuit. Try to increase the

amount of weight after each set but make sure you get between 8-10 repetitions

per set. At the end of each circuit you will see “isometric hold”, all that you have

to do is hold the last repetition in the contraction phase for 20 seconds. Make

sure to really ssssssqqqquuueeeezzzzeeeee! You are going to perform this

workout 3 times per week. Have fun!

Day 1: Pushing Motions


DB Chest Presses

8-10 Week 1&2: 3

Week 3&4: 4

0

A2.

Incline DB Fly

8-10 Week 1&2: 3

Week 3&4: 4

0

A3.

Push-up

Isometric hold

20 sec

8-10 Week 1&2: 3

Week 3&4: 4

90 seconds

B1.

DB Neutral Grip

Shoulder Press

8-10 Week 1&2: 3

Week 3&4: 4

0

B2.

Upright Row

8-10 Week 1&2: 3

Week 3&4: 4

0

B3.

Lateral Raises

Isometric hold

20 sec

8-10 Week 1&2: 3

Week 3&4: 4

90 seconds

C1.

DB Skull Crushers

8-10 Week 1&2: 3

Week 3&4: 4

0

C2.

Dips

8-10 Week 1&2: 3

Week 3&4: 4

0

C3.

DB kickback

Hold extension

20 sec

8-10 Week 1&2: 3

Week 3&4: 4

90 seconds

D1.

SB Crunches

15 Week 1&2: 3

Week 3&4: 4

0

D2.

Bridge 30 seconds

- Week 1&2: 3

Week 3&4: 4

90 seconds

A1. DB Chest Presses

A2. Incline DB Fly

A3. Push-up (isometric hold)

or

Isometric hold: hold the second position for 20 seconds

B1. Neutral Grip Shoulder Press

B2. Upright Row

B3. Lateral raises


C1. Dumbbell Overhead Extension

C2. Dips

C3. DB Kickback



D2. Bridge

Day 2: Lower Body


Step-ups

8-10 Week 1&2: 3

Week 3&4: 4

0

A2.

Stationary lunges

8-10 Week 1&2: 3

Week 3&4: 4

0

A3.

DB Squat

Isometric hold 20 sec

8-10 Week 1&2: 3

Week 3&4: 4

90 seconds

B1.

Deadlift

8-10 Week 1&2: 3

Week 3&4: 4

0

SB leg curl 8-10 Week 1&2: 3

Week 3&4: 4

0

SB hip extension

Isometric hold

20 sec

8-10 Week 1&2: 3

Week 3&4: 4

90 seconds

C1.

Calf raises

Isometric hold 20 sec

30-50 Week 1&2: 3

Week 3&4: 4

90 seconds

D1.

Reverse Crunches

15 Week 1&2: 3

Week 3&4: 4

0

D2. - Week 1&2: 3 90 seconds

SB Crunches Week 3&4: 4

A1. Step-ups

A2. Stationary Lunges

A3. Dumbbell Squat

Isometric hold: hold the second position for 20 secondsB1. Dumbbell Deadlift

B2. SB Leg Curl

B3. SB Hip Extension


C1. Calf raises




Day 3


Lat pulldown

8-10 Week 1&2: 3

Week 3&4: 4

0

A2.

DB Row

8-10 Week 1&2: 3

Week 3&4: 4

0

A3.

Straight arm pulldown

Isometric hold

20 sec

8-10 Week 1&2: 3

Week 3&4: 4

90 seconds

B1.

Rear delt extension

3-grip

Isometric hold

20 sec

8-10 Week 1&2: 3

Week 3&4: 4

90 seconds

C1.

Incline DB

Bicep curl

8-10 Week 1&2: 3

Week 3&4: 4

0

C2.

Concentration curls

8-10 Week 1&2: 3

Week 3&4: 4

0

C3.

Dumbbell isometric

hold at 90 degrees

8-10 Week 1&2: 3

Week 3&4: 4

90 seconds

D1.

SB

Low back extension

15 Week 1&2: 3

Week 3&4: 4

0

D2.

SB Bridge

30 seconds

- Week 1&2: 3

Week 3&4: 4

90 seconds

A1. Lat Pulldown

A2. DB Row

A3. Straight Arm Pulldown

B1. Rear Delt Extension

C1. SB Low Back Extension

C2. SB Bridge

Evaluation: Guess what time it is? Once again it is time to evaluate. How do

you feel? How do your clothes fit? If you are still seeing positive changes, keep

it up. If you do not see any changes, you should re-evaluate your nutrition.

Remember, if your nutrition is not on point, you will maintain but you will not get

leaner, toner, and sexier. If you are not making significant progress, e-mail me at

[email protected] so that I can better help you. Now buckle up!

Just keep thinking about the beautiful white dress that is waiting for you to slip

into. Don’t you want to look like a princess? Trust me, it is worth all the hard

work and dedication. Now let’s have some fun. You are about to start the super

duper fat loss phase.

Phase IV: 4-Week Program for a Buff Bride

Nutrition: On Monday, Tuesday, and Wednesday you are going to eat every 3-4

hours like previously but you are going to drastically reduce the carbohydrate

intake. You may have some carbohydrates for breakfast and from that point on

you will only eat protein and veggies.

For example this is what a typical Monday through Wednesday will look like:

Breakfast: 1/3 cup of oatmeal and 4 egg whites

Snack: Protein shake with water or turkey slices with mixed vegetables

Lunch: Chicken breast, broccoli, and a side salad

Snack: Protein shake or small salad with tuna

Dinner: Egg white omelet with spinach and peppers

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You might get a bit hungry during these days because your body is used

to carbohydrates, which is your main source of fuel. During these days your

body will look for stored fat as an energy source, which will aid you in the fat loss

process. You will only do this carbohydrate reduction for the first three days

because if done for a longer period of time your body will start using muscle for

fuel. So don’t get overly excited and discontinue the ingestion of carbohydrates

because you will reach diminishing returns. Remember the more muscle you

have, the greater your ability to burn fat. You have worked very hard up until this

point to gain lean, tone muscle. Don’t mess it up now!

Be sure to slightly increase the portion or serving size of both protein and

veggies.

On Thursday slightly increase your carbohydrate intake. For example, if

you have been eating 1/3 cup of brown rice, increase it to ½ cup just for today.

Do this in every meal. Friday, Saturday, and Sunday, you will eat every 3-4

hours protein, carbohydrate, and veggies. These four days you are back to

basics with a classic combo for a bride. Make sure that you plan ahead. Cook in

bulks, this way you might be cooking one day for the next three days. Oh, and

don’t forget to have a CHEAT DAY! You have been working really hard and I

know that this is a very stressful time so go ahead and plan a day to indulge in

some of your favorite foods. Now don’t go overly crazy, you don’t wan to make

yourself sick. Plus you have been eating so good and working out consistently.

It is not worth it to completely ruin it by pigging out for an entire day. Is it? I am

sure you answered no!

Cardiovascular Activity: In the in non-training days you will perform 40-45

minutes of continuous aerobic exercise at 75% of your maximum heart rate. On

the days following the workout you will do 20 minutes of aerobic exercise. The

intensity will vary because you are going to do intervals.

Intervals: (example: treadmill). This is just an example. You can do interval

training on any machine as long as you vary the intensity. It does not have to be

the exact incline and/or speed that I am prescribing below.

DURATION SPEED INCLINE INTENSITYWarm-up

5 minutes

3.5 mph 1.0 60-65% MHR

5 minutes 5.0 mph 1.5 85-90% MHR

5 minutes 3.5 mph 10.0 65% MHR


2.5 minutes 3.5 mph 10.0 65% MHR

2.5 minutes 7.0-8.0 mph 1.5 85-90% MHR

Cooldown

3-5 minutes

3.0 mph 1.0 60-65% MHR

Bride Intensity formula (MHR): (220-age) * %

Instructions: For the next four weeks you are going to perform this exercise

routine three times per week with a day of rest in between sessions. This is a fun

program and ready for this? It’s super FAST! You are going to perform each of

the nine exercises in a circuit fashion. You will do A1 – A9, rest for 90 seconds,

and then repeat 2 more times. Then you go on to circuit B, perform exercises B1

– B3, rest for 30-60 seconds and then repeat 2 more times.

*NOTE* Together-alternate: an example of this with the dumbbell bicep

curl is, 5 bicep curls with both arms at the same time, then you will alternate each

arm like a see saw (as one arm goes up, the other goes down). These reps will

be a little faster than usual. Then you will repeat this again for a total of 20

repetitions in one set.

EXERCISE REPETITIONS SETS RESTA1. 20 3 0

Dumbbell Squat

1 & ½

A2.

Dumbbell Chest Press

Together-alternate

5-5-5-5 3 0

A3.

Dumbbell Row

Together-alternate

5-5-5-5 3 0

A4.

Stability Ball Leg curl

20 3 0

A5.

Upright Row

Together-atlernate

5-5-5-5 3 0

A6.

Rear delt

Dumbbell extension

20 0

A7.

Calf raises Hold (20

sec.)

5 hold 5 hold 5 hold 5

hold

3 0

A8. Dips 20 3 0

A9.

DB Bicep curl

Together-alternate

5-5-5-5 3 90 seconds

B1.

Stability ball Crunches

20 3 0

B2.

Stability ball

Reverse extension

20 3 0

B3.

Stability ball Bridge

45-60 seconds 3 30-60 seconds

A1. Dumbbell Squat 1 ½

**On this exercise, go down to 90 degrees and go back up to starting position.

Then go down half way and back up to starting position. This is one rep.**

A2. Dumbbell Chest press & Alternate

A3. Dumbbell Row & Alternate

A4. Stability Ball Leg Curl

A5. Upright Row & Alternate

A6. Rear Delt Extension

A7. Calf Raises

A8. Dips

A9. Dumbbell Bicep Curl & Alternate

B1. Stability Ball Crunches

B2. SB Reverse Extension

B3. SB Bridge

Two months left until the big day! By this time you should see a significant

difference in your body and the way you feel. It has been four months since you

started on a consistent regimen and I want to congratulate you for getting this far.

I know that it has not been easy since you have a million other things on your ‘to

do’ list other than cooking, eating, and exercising. In the end it will be well worth

it! What I am hoping is that you will be so happy with the way you look and feel

on that very special day that you will have made a lifestyle change. Now, I know

that you are thinking, lifestyle change? I have done that since the day I started

this program. And you are right! But you have had a huge goal in mind during

the last couple of months. I just hope that you like this way of life enough that

you will continue it even after your honeymoon. Reaching a goal is the difficult

part, but maintaining it is much easier. Just think of the benefits that you reek

from a healthy lifestyle. Longer life, tight and toned body, beautiful skin, hair,

nails, less sick time, more energy, more productive, and less stress. Doesn’t this

sound great? I hope you answered YES! If you did, I will be more than happy to

help you with a maintenance program. But for now let’s get back to work.

You have two months left until the “special day” and I know you will be

restricted by time. You are going to appointments with florists, caterers,

ministers, etc. Your mother and mother-in-law are driving you crazy, and you

don’t know what to do with yourself. It is okay to use exercise as a time to

disconnect and release some stress. Since you will be short on time, you are

going to perform short, intense workouts three times a week followed by only

twenty minutes of aerobic exercise.

Phase V: 4-Week Program for a Buff Bride

Nutrition: You are going back to basics. Monday through Saturday you will eat

every 3-4 hours a protein, carbohydrate, and vegetable; and you will continue to

have one cheat day. Have fun with it, but don’t over do it. Remember how hard

you have been working. Also, remember that the portion sizes are small. They

should each be about the size of your hand or fist. For example: a piece of

chicken breast the size of your palm, and brown rice amounting to the size of

your fist. Easy enough?

Cardiovascular Activity: In the in non-training days you will perform 40 minutes

of continuous aerobic exercise at 75% of your maximum heart rate. On the days

following the workout you will do 20 minutes of aerobic exercise. The intensity

will vary because you are going to do intervals.

Intervals: (example: elliptical) Be sure to switch it up! Use the elliptical, bike, or

stepper. Remember this is just an example. Work at your own level, and use the

appropriate incline and speed.

DURATION SPEED INCLINE INTENSITYWarm-up

5 minutes

3.5 mph 1.0 60-65% MHR


5 minutes 3.5 mph 10.0 65% MHR


2.5 minutes 3.5 mph 10.0 65% MHR

2.5 minutes 7.0-8.0 mph 1.5 85-90% MHR

Cooldown

3-5 minutes

3.0 mph 1.0 60-65% MHR

Bride Intensity formula (MHR): (220-age) * %

Instructions: You are going to perform three workouts on non-consecutive

days. There are three workouts below labeled day 1, day 2, and day 3. You will

perform these as follows: Monday-day 1, Wednesday-day 2,and Friday-day 3.

There are four circuits in each workout. You will perform two sets of each circuit

with thirty seconds rest in between.

Day 1


Plie Squat

12 2 0

A2.

Lateral lunges

12 per side 2 30 seconds

B1.

Dumbbell

Chest press on SB

12 2 0

B2.

Dumbbell fly on SB

12 2 30 seconds

C1.

Shoulder Press

12 2 0

C2.

Lateral raise

12 2 30 seconds

D1.

SB

Side crunches

15 per side 2 0

D2.

Wood chops

W/DB

15 per side 2 S30 seconds

A1. Plie Squat

A2. Lateral lunges

B1. Dumbbell Chest press

A2. Incline DB Fly

B1. Dumbbell Shoulder Press

B2. Lateral raise

C1. Stability Ball Side Crunches

C2. DB woodchops (perform this with a dumbbell or a medicine ball)

Day 2


Single legged

Deadlift

12 2 0

A2.

Single leg curl


B1.

Dumbbell row

12 2 0

B2.

Pulldown

With tubing

12 2 30 seconds

C1.

Rear delt

DB extension

12 2 0

C2.

Calf raises

12 2 30 seconds

D1.

SB Low back

extension

12 2 0

D2.

Reverse extension on

SB

45-60 seconds 2 30 seconds

A1. Single Leg Deadlift

A2. Single Leg Curl

B1. Dumbbell Row

B2. Pulldown with Tubing

C1. Rear Delt Extension

C2. Calf Raises

D1. SB Low Back Extension

D2. SB Reverse Extension

Day 3


Stationary lunges

12 2 0

A2.

Single leg squat


B1.

Dips

12 2 0

B2.

Tricep pushups

(close grip)

12 2 30 seconds

C1.

DB

Hammer curl

12 2 0

C2. 12 2 30 seconds

Barbell curl

Close grip

D1.

Reverse crunches

12-15 2 0

D2.

Spidermans

5-10 per side 2 30 seconds

A1. Stationary Lunges

A2. Single Leg Squat

B1. Dips

B2. Close Grip Push-ups

C1. Dumbbell Hammer Curl

C2. Close Grip Barbell Curl (may perform this with dumbbells)


D2. Spidermans

Evaluation: It’s that time again! Time to be honest with yourself. Here are a

couple of questions to ask yourself.

1. Did you eat every 3-4 hours at least six days of the week?

2. Did you do all of the cardio sessions prescribed?

3. Did you get three weight workouts per week?

4. Are you having fun?

If you answered YES to all of these questions, you are on the way to having the

body you dream of on YOUR WEDDING DAY. You are almost there! If you do

not feel that you are on track, e-mail me at [email protected] so we

can do something very specific about it. Okay, you have four weeks left. During

these four weeks you have to really buckle up. The workouts are going to be

quick, and fun! You will be using your own body weight and tubing bands.

Phase VI: 4-Week Program for a Buff Bride

Nutrition: Nutrition is going to remain the same for the first two weeks. You will

eat a protein, a carbohydrate, and a vegetable every 3-4 hours. Remember to

mailto:[email protected]

include a cheat day! I know that at this point you are very anxious, nervous, and

stressed out. Guess what this causes most people to do?????? EAT! So make

sure to have your meal replacements ready, and your food cooked so that you do

not get to the point that you are starving at which point Mc Donald’s will suffice.

If you plan ahead and cook your meals beforehand, you will not have a problem.

You do not have to spend hours cooking gourmet meals. You should enjoy what

you eat so make sure to vary and season the food. It takes no time to defrost a

bag of veggies and add some seasoning, season six chicken breasts and cook

them on the George Foreman Grill, and cook two cups of brown rice. This will

take you approximately forty minutes and you have a good six meals. Can you

manage this?

For the following two weeks you are going to curb your carbohydrate

intake again. On Monday, Tuesday, and Wednesday you are going to eat every

3-4 hours like previously but you are going to drastically reduce the carbohydrate

intake. You may have some carbohydrates for breakfast and from that point on

you will only eat protein and veggies. On Thursday slightly increase your

carbohydrate intake. For example, if you have been eating 1/3 cup of brown rice,

increase it to ½ cup just for today. Do this in every meal. Friday, Saturday, and

Sunday, you will eat every 3-4 hours protein, carbohydrate, and veggies. These

four days you are back to basics.

Cardiovascular Activity: You will perform 15 minutes of cardio right after the

resistance exercise.

Instructions: Time for Juan Carlos Santana’s metabolic circuits with a twist!!!

You are going to perform this circuit 3 times per week. It should take you about

20 minutes to complete the circuit. You will perform 2 minutes of cardiovascular

activity following each circuit. You will go through the whole circuit with minimal

rest in between each set of exercises. At the end of the circuit, you will rest for 2

minutes before you repeat it again, for a total of 3 sets of the entire circuit. You

might start with just 2 sets the first 2 weeks and that is okay! Try to do 3 sets for

the last weeks. Have fun!

Legs Circuit20 speed squats

20 alternating forward lunges

20 step-ups

20 Jump Squats

2 minutes of cardiovascular activity

Chest Circuit

20 Push-ups

20 Fly’s

20 Presses

20 Punches


Back Circuit

20 Rows

20 Fly’s

20 Alternating Rows

20 Pull downs


Shoulders Circuit

20 Neutral grip presses

20 Shoulder presses

20 Diagonal presses


Hamstring Circuit

20 Stability Ball 90 degree hip extension

20 Stability Ball legs extended hip extension

20 Stability Ball leg curl

You made it! I am so proud of you! I hope it was a wonderful experience

for you. Please e-mail me your ending results so I can share in your happiness.

The results will be circumferences, body fat (if available), and a picture of your

new body. [email protected].

Enjoy your wedding day and have a lot of fun on your honeymoon. Do

not hold back on anything; enjoy this time to the fullest.

When you come back, it will be time to step it up again. I hope that I have

helped you see what you are capable of doing with your body. All it takes is a

little dedication and a lot of heart. So if you really want to stay in shape or even

get in better shape, you must keep taking action. If you are not sure what to do

next, please contact me and I will guide you in the right direction. Remember,

health and fitness is a lifestyle. So stick to it!!!!!!!!

It’s been an honor being your coach and helping you be in the best shape

of your life for your wedding.

Please stay connected with me via Facebook

And when you approach your next big phase which is PREGNANCY,

make sure to connect with me again.

I would love to help you have a super healthy, fit and amazing pregnancy.

My best selling and most popular program is my Fit Mom-To-Be

Pregnancy Workout Program and I do also have a Pregnancy Diet Plan E-Book

I would love to be able to share those with you and also help you during

this very special stage in life.

hyperlink:%20http://michellemariefit.com/pregnancy-diet-plan/

http://michellemariefit.com/fit-mom-to-be-3/

http://michellemariefit.com/fit-mom-to-be-3/

https://www.facebook.com/MichelleMarieFit

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