Upper Body Strength Training for Brides

Written with love, by Kimberly Riegel Dore

I am excited to put out my first article in hopes that I can give some useful fitness tips and advice to help you prepare for your big day! I was thinking back to my big day and what my dress looked like and what was important for me to focus my fitness training on and it was easy: upper body sculpting!  Most of the time it is the upper body, the arms and shoulders, that are exposed in the wedding dress. So, I want to talk a little bit about the importance of strength training and some exercises to start toning up those arms.

A lot of women come to me with concerns about lifting weights and thinking they will bulk up.  That is not true! Women tend not to get big and bulky because of our higher amounts of the estrogen hormone. There are many reasons why we, as women, should strength training and here are a few of them:

Why Women Should Strength Train

1) Lean muscle will increase your resting metabolic rate.  The more muscle you have the more calories you will burn overall.

2) You can lose fat easier by having more lean muscle on your body.

3) Muscle tone is long and lean and has a sexier look.

4) 5 pounds of lean muscle takes up a lot less space than 5 pounds of fat.

You will need to strength train the upper body with enough resistance to overload the muscles so they will change.  Curling soup cans, as I tell my clients, will not make any changes to your upper body.  If using weights, you should find an appropriate weight so when you hit the 10th rep it should be pretty challenging.

The following couple of exercises can be done anywhere and really made a difference in changing and toning up my upper body for my wedding!

Push Ups

The great thing about push-ups is that you could do them anywhere: at home, at the gym, and even if you're traveling and staying in a hotel room.  Push ups can be done in many different ways. If you are a beginner, they could be done on your knees, which is called a modified push-up, or they can be done on your toes. I recommend doing 2/3 sets until fatigued, 3 times a week and be sure to keep your hips down. They can be hard but the results are well worth it! Not only are push-ups great because they target all the muscles in the upper body, but you will increase your upper body strength as well.

Boxing

The second exercise to help you sculpt and change your arms is boxing. There are a variety of options for boxing. You can punch a bag while wearing boxing gloves at a gym or at home, get a partner who can wear hand mitts and punch the mitts, or what I do with my clients is have them wear weighted hand gloves and do a series of boxing exercises in their home. Boxing is a great exercise to really tone up the shoulders.  I usually switch up a series combo between jabs, hooks, and uppercuts. Another benefit you will get from boxing is an intense cardio workout and boxing can be a great stress relief if planning becomes too overwhelming.

Tricep Exercises

Another area that women like to target are the triceps, or the back of our arms. A couple quick examples of tricep exercises: start by sitting on a step or the edge of a chair. Place your hands next to your butt, palms down and fingers facing forward. Lift your butt off and drop your hips down so your shoulders become level to your elbows, and push yourself back up until your elbows are straight again and repeat. Do a couple of sets until fatigued.

A second example of a tricep exercise would be to grab a weight and hold it in both hands straight up overhead by your ears. Bend the weight back behind your head and straighten the weight back up again and repeat until the muscles burn out.

The Row

One last good exercise for toning the upper back is the row. If you are at home grab a dumbbell, or a heavy object. Holding it in one hand lean over with the other hand resting on your front leg. Release your arm down in front of you and pull straight back so your elbow is pointing to the ceiling and the weight is right above your hips. Then release back down in front and straighten your arm again. Do 12–15 repetitions on each side. 2-3 sets three times  a week.

Keep in mind that strength training cannot be successful without a good eating plan. It is very possible to do all the strength training but not reap any of the results if you cannot shed some of the fat that is over the muscle. So strength training combined with good eating will definitely help bring out the lean muscles of the upper body.

Happy strength training!

Make Fitness Your BFF

Written with love, by Rebecca Ewing

As a bride-to-be, I personally understand the challenges each and every one of you have encountered through your engagement: time, money, and the conundrum of how exactly to get in the best shape of your life so you can feel your most beautiful for the big day...while still juggling that never ending "to do" list.

Since time is ticking, let's get serious and start with some quick but valuable fitness tips that you can start putting to use today! I have compiled a few must-haves to start with and will add to these exercises each month! I think it's safe to say that most brides would like to have toned arms and backsides to show off those curves in your gorgeous gown! So with that in mind, you need to understand that no body truly gets into shape on exercise alone, but that nutrition plays a huge role. So, I will be adding in a clean recipe or two each month so you can incorporate them into your new "married and cooking for two" repertoire.

So first, let's start with the decision to make fitness your best friend. It's going to make all the difference when it comes to handling the challenges and stress of planning and preparing for your wedding. It will make your body feel better than ever, and you will reap the benefits far past your honeymoon. The goal is to feel your best and to actually live a fit lifestyle that allows you to do things you enjoy together for years to come!

Let's get started with some fitness basics!

Triangle Push-Ups

More often than not, women will ask me how to tone that upper arm jiggle. Many exercies may target this area, but the MOST effective exercise is the triangle push-up.

Assume the push-up position but with your hands close together under your chest so that your thumbs and forefingers of each hand are almost touching to form a triangle. Lower your body and then press back up. Drop your knees if you must to start out. Not only is this a great tricep firmer, but it shapes the shoulder and is a killer workout for your entire arm!

The Cardio Trap

Burning fat is essential for getting into shape. Don't fall into the "Cardio Trap" of doing a 30-minute workout on a treadmill three times per week and think you're doing enough. If you'[re not doing cardio at all, start with that but change it up often!

In order to make changes, you must shock your body and wake it up to burn more fat. The trick is to intensify your cardio workout and add weight bearing exercises. And one of the best ways to burn fat and get in great shape quickly with cardio is to incorporate High Intensity Interval training ( HIIT). This consists of alternating between short bursts of intense exercise and recovery breaks. You can do this for shorter amounts of time 20 min vs 30 or 40 minutes but burn more calories and fat. Some people think you have to do a spin class or use a treadmill or be run sprints, but you can do effective HIIT at home without any equipment. More on that in a moment.

Here's an example of how to try HIIT on a treadmill:

- Warm up first with 40 jumping jacks

- Next, do a 30-second sprint at the fastest pace you can handle, followed by 90 seconds of comfortable jogging.

- Repeat this 5-6 times

- Cool down by jogging or walking for five minutes

If you don't have access to a treadmill, you can try an alternative cardio HIIT workout:

- 30-60 seconds of jumping jacks

- 10-20 seconds of step-ups on a low bench

- Repeat 5-6 times

Squat with Bicep Curl

In addition to your cadio training, strength training revs up your metabolism to keep you burning calories long after you put down the weights. And this is why investing in a medicine or kettle ball to incorporate into your workout routine can make a world of a difference! One of my favorite exercises is the squat with a bicep curl. And here is how it works:

- Hold a 6 pound medicine ball with both hand, feet hip distance apart

- Keep your chest up and sit your hips back and bend your knees to lower into a deep squat, lowering the ball between your legs

- Push through your heels and squeeze your glutes as you return to a standing position

- As you approach the standing position, push your hips forward and bend your elbows to curl the ball in front of your chest

- Do 20 reps, three times per week

The Hip Raise

Another personal favorite to blast your lower half is the hip raise.

- Lie face up on the floor with your knees bent and feet at hip distance apart (on the floor)

- Squeeze your glutes as tight as you can as yu raise your hips until your body forms a straight line from your shoulders to your knees, pressing your feet to the floor

- Hold your squeeze for 5 seconds

- Slowly lower back down to the starting position

- Repeat 20-30 times

*To add a little weight to the exercise, place your medicine ball on the center of your pelvis

You Are What You Eat

A big determinate of getting fit is what, how often, and when you eat. This is a challenge for most of us, but fueling your body the right way will give you optimal results in the fastest way. Some quick tips when it comes to your eating habits:

-----> DO NOT exercise on an empty stomach. It's like driving on an empty tank of gas. You will lost energy fast and quit your workout early, leading to less calories burned. Eating 100-200 calories of complex carbohydrates and protein about 45 minutes to an hour before your workout is perfect!

Examples: Half a cup of brown rice with a half of a grilled chicken breast OR a cup of nonfat yogurt

If you are in need of some energy, you can do yourself a favor and sip on some pre-workout just prior to and throughout your workout. The pre-workout I love and use daily is "I want more ENERGY" from GenX Labs Nutrition combined with stimulent free "I want more ENDURANCE!" Both can be found at www.mass4life.com.

Make fitness a habit and enjoy taking time each day to be your best YOU!

My Beautiful Life

Written with love, by Jaime Glonek

As I see my reflection, my heart starts to race. It's the power of the dress. I see the girl I used to be and the woman I want to be both staring back at me. I see flaws and I see perfection. I see anxiety and I see love. I want my forever but all I see is my now. There are things that I should be stressing about-the food, the venue and even the weather. But, all I can think about is that moment.. the moment of no return. The moment I see him. The instant in time that I lose my breath and have tunnel vision. Everything seems extraordinary and nothing else seems to matter. I don't expect my fairy tale day because in him and our love, I am home. 

Fast forward to my "every day life." It's just one month until I become a Mrs. to my best friend. I have been engaged for six months and have not been stressed in the slightest bit. I just don't understand how so many girls get so caught in the detail of planning that they completely forget to enjoy the experience. I've been alongside my soon-to-be husband for almost seven years and it has been the most influential seven years of my life - through love, health, and change.

It's now crunch time and I should be analyzing every detail. Every decision should make or break the day. I take a step back and my eyes glaze over. I crave stability but find everything but. 

An engagement, as well as planning a wedding, can be a very stressful time. We aren't used to having to make so many decisions, spend the allotted money from our budget, and plan the perfect night for our guests. It's easy to become overwhelmed. It's easy to become stressed. With stress comes mindless, binge eating. You know, the homemade red velvet cupcake or the monstrous bowl of chocolate-laden froyo. That kind of emotional eating always makes us feel better.. right? That is where we are wrong. By reversing the cycle and fueling our bodies with PROPER nutrition, we will feel so much better. Not only will we stress less about fitting into our ever-so-tight bridal gowns, but we will be sleeping better, thinking more clearly, and have a better focus on the wedding. 

I can honestly say that my nutrition has helped me overcome many stressful decisions during my engagement. Eating whole, real foods, along with adequate amounts of water has helped put my mind and body at ease. I cannot wait to share with you more about how to stay focused on your goals throughout your engagement. I hope to be able to de-stress you during this busy (and very exciting) time in your life. 

As I see my reflection a little bit clearer, I realize I am not even looking at myself in the mirror in my wedding dress. I am looking at my future of happiness, healthiness, and handsomeness. And I couldn't be more elated.