Official Blog of WeddingShape.com

2009-11-29T20:24:00.008-05:00

Wedding Entrance: Traditional vs. A Little Crazy

Most brides dream of making long-lasting wedding memories.

At the time of this post, Jill and Kevin's video of their less-than-traditional march down the aisle generated over 32 million YouTube hits. While they ran into some copyright infringement over the use of Chris Brown's bubble gum pop tune, Forever, the couple focused on the bright side and used the publicity to solicit donations to their favorite charity.

According to their website...

Jill and Kevin met when Kevin's childhood friend, Jeff, married Jill's college friend, Ann, in 2005. They were both in the wedding party. Jill could not resist Kevin’s wit and charm. Kevin could not resist Jill's intellect, nor her remarkable dance moves.

We have been through a lot in life, but have come through each experience stronger and more in love with each other. Our experience since we posted the video has been incredible. We would never have expected this response to our wedding entrance in a million years.

We hope to direct this positivity to a good cause. Due to the circumstances surrounding the song in our wedding video, we have chosen the Sheila Wellstone Institute.

Sheila Wellstone was an advocate, organizer, and national champion in the effort to end domestic violence in our communities.

We are so grateful for all the love, kind words, and joy that have been shared with us from around the world. It has moved us deeply and filled our hearts.

Never stop dancing.

With so much love,

Jill and Kevin

----------

And the evidence.

"A Little Crazy" Wedding Entrance

Unless you're making an "insanely awesome" audition tape for a bridal reality television series, the old-fashioned wedding entrance may be a better choice.

"Traditional" Wedding Entrance

Winner: Traditional. At least you'll still have your pride if the reality tv gig falls through.

2009-02-12T23:48:00.014-05:00

Beach Slim Down for Your Wedding Day
Do this total-body slimming move to burn fat, boost energy and look fabulous.

You don't need a gym membership to get a world-class workout. In fact, all you need is a set of dumbbells and a good attitude to get in shape now.

The dumbbell squat-to-shoulder-press is an effective combination exercise guaranteed to rev up your metabolism so you burn more calories all day long.

Try this 20-minute fat burning circuit next time you need to get a quick workout. Grab a set of dumbbells and perform as many reps as possible in 2 minutes. Jog in place for 2 minutes. This is one set. Perform 5 sets total.

2008-10-15T10:31:00.006-04:00

Super-Fast Meals That Burn Fat
No time to cook? Your prayers have been answered

Watch this video to learn the foolproof method to prepare a week's worth of delicious, body-sculpting meals in less than two hours.

I'm not kidding. Seeing is believing.

Check out this done-for-you meal plan to get fabulous for your wedding.

2008-10-15T10:30:00.004-04:00

Watch Kristi Melt Fat
She went from a size 10 to size 2... naturally

After losing 30 pounds, Kristi looks fabulous in her wedding gown and feels like a million bucks too. She's got 12 months until her big day.

WeddingShape is the fun, easy-to-follow workout plan that can be performed just about anywhere. Kristi burns fat, tones, and gets fabulous with WeddingShape.

2008-07-31T13:39:00.013-04:00

Why You Should Be a Bridezilla
Say "no" to parties, dinners... everything

As strange as it might sound, learning to be negative may be the most positive thing you can do to stave off stress. Just say no to parties you’d rather not attend, to people you don’t want to be with, to the constantly ringing cell phone, or to activities that zap your energy.

By doing this, you’re saying yes to yourself and making time for things you want to do.

Like making time for the gym.

Along those same lines, announce your fitness plans to your fiancé, family, and friends. It may help you lose weight, tone trouble spots and feel great as you achieve your goals.

Not only that, but by broadcasting your goals and resolutions, you’re accountable to someone other than yourself, making you more likely to stick to your plan and less likely to skip a workout.

Another tactic to guarantee you get to the gym--use the buddy system.

Do you have a friend or bridesmaid who’s also made a commitment to getting in shape and feeling great? Recruit them to go to the gym with you, or, if that’s not possible, do a daily check-in with him or her to tell each other how it’s going.

To step up the commitment factor just a notch, consider working with a personal trainer. Or, you can get the same results you’d get by working with a fitness coach by checking out WeddingShape.

You'll learn body-sculpting workouts that are designed to get you in the best shape of your life for the biggest day of your life.

2008-07-24T14:30:00.008-04:00

Mood Music
The right tunes help you kick arse in the gym or unwind before bed

What’s in your iPod or mp3 player?

Turns out that the music you listen to during a workout can impact how you feel about your fitness routine.

Studies show that people who listen to fast-tempo music exercise longer before tiring. And, they feel as though the exercise is easier even when the intensity stays the same.

Some gym-jamming tunes to try? Artists like Beyoncé, Black Eyed Peas, Bon Jovi, the Rolling Stones, and AC/DC are perfect for keeping up your stamina during your sessions.

On the other hand, music also plays a role in de-stressing. Quiet, calming tunes with slower rhythms have a relaxing effect on the brain.

After a super-hectic day, find a comfortable place to sit or lie down and listen to your favorite mood music. Try to pay close attention to the physical sensation of breathing out and breathing in for a totally relaxing and transporting effect.

Some artists to check out to help you unwind are Enigma, John Legend, Earth, Wind & Fire, or Maxwell. Anything classical may also work for you.

Bonus play? You can also turn on the calming mood music during your workout cool down.

If you’re ready to get in the best shape of your life for the biggest day of your life, check out my step-by-step body-sculpting blueprint.

2008-07-17T10:07:00.022-04:00

Can Junk Food Burn Fat?
How once-a-week splurges keep you lean and focused

Hot dogs, hamburgers, nachos, onion dip, cake. Go ahead… indulge!

Of course, there is a catch.

And that’s to save these forbidden foods for special occasions like the 4th of July, birthdays and big game days.

Unless, that is, it’s your weekly free day.

Once a week, give yourself a food free-for-all day where you allow yourself to splurge on things you’ve avoided all week. Order a pizza, have a soda or finish dinner with a dessert.

Just make sure you get back on track the next day or you’ll be on a diet downward spiral that’ll be hard to bounce back from.

Here are some more stay-on-track nutrition tips to keep in mind:

1. Keep a food journal or log. Spending lots of time thinking about food, calories, the scale, your butt or gut can be stressful. And that raises cortisol hormone levels, which makes you fat. To break the food freak-out cycle, keep a log of everything that goes down the hatch. That’ll make you more aware. And awareness puts you in control.

2. Fuel your body before workouts. Make sure that you’ve eaten enough to get through your daily workout or you’ll run out of gas and be unproductive. What to eat? Try a portion each of protein and carbs, like chicken breast and an orange, an hour before gym time and you’ll be golden.

3. Shun fast food. Ensure you maintain your shape-up goals by never being caught unprepared. Stock your kitchen cabinets and freezer with quick, healthy meal-worthy foods like chicken noodle soup, frozen veggies and low fat dinners. If you’ve got quick-to-prepare food at home, you’ll be less likely to stop at a forbidden
and fatty drive-throughs.

4. Dine in. Whenever possible, eat a healthy dinner at home. If a hectic schedule has you dining out more than usual, don’t snack on the before-entrée bread, don’t have a pre-dinner cocktail and don’t order dessert.

5. Just say no to drinks. Alcohol is fat-free, but loaded with calories. What’s more, it interferes with sleep, which has negative health implications all its own. Instead, go for the water. And, if you’re a juice-drinker, mix half a glass of juice with half a glass of still or sparkling water, which will save you about 85 calories per glass.

Now that you’ve got that under control and you’ve decided on your weekly cheat day, make sure your healthy eating habits are reinforced with a regular workout schedule.

2008-07-09T12:28:00.005-04:00

No gym? No problem!
Body-shaping moves that require no equipment at all

You don’t need a fancy gym or expensive equipment to lose inches, boost energy and get in top shape for your wedding day.

Check out these fat-melting moves that require nothing but your own body weight.

If you want fitness tips and nutrition tricks to get you in the best shape of your life (on the biggest day of your life) click here.

2008-06-26T14:30:00.014-04:00

You Snooze, You Lose
A sound slumber helps you shed pounds

Research suggests that a solid night’s sleep boosts levels of leptin, a hormone that suppresses hunger, which means you’ll be less inclined to overeat if you get your recommended seven to eight hours.

In addition to appetite suppression, catching enough ZZZs is the key to your overall health and helps to repair and energize your body and keep your emotions in check. And that’s important when you’re trying to plan the biggest day of your life.

Sleep deprivation affects your body-firming progress and disrupts your body’s normal ability to process and control important substances, like glucose, cortisol and thyroid hormones.

Translation? Lack of sleep directly affects how you look.

Here are two quick tips for a sound slumber:

Wear socks. Research confirms that cold feet keep you up and warm feet help you nod off more quickly. The reason? Warm toes mean your blood vessels are dilated and the blood flow’s healthy, which leads to sleepiness.

Turn off the lights. If you wake up during the night, don’t turn on the light. Remaining in the dark will help you get back to sleep sooner.

Routine exercise also helps you tire so that a sound night’s sleep is more likely. Be sure to follow a smart wedding workout plan that's designed to get you in shape, build muscle, burn fat, and yes, ensure a restful night.

2008-06-13T12:02:00.008-04:00

What to Eat At a Wedding
Nutrition strategies to keep you buff after the big day

Time Out New York recently tapped me to share top tips on how to avoid over-eating at various summer festivities.

Conquering the buffet
Weddings can be a diet killer, so we asked a pro for tips on how to navigate big events with an even bigger smorgasbord of food and drinks.
By Rachel LeWinter

Eat before you go
Going to a wedding hungry is like going to the grocery store on an empty stomach: All of a sudden it’s like you’re... click here to read more.

2008-06-12T14:00:00.003-04:00

Smart-Snacking Tips
Lose weight for your wedding with these simple strategies

If you’re committed to a fitness routine and you’re doing your best to eat right every day, you’re well on your way to a healthy body that looks and feels fabulous.

But if you’re stuck (you just can’t get the scale to budge) you might be sabotaging your efforts without even knowing it.

The hidden-calorie enemy? Snacks.

We turn to snacks as a mid-afternoon pick-me-up or as a nighttime staple after dinner. And the choices we make are usually where we go wrong.

There is hope, however, and such a thing as smart snacking. Here are some tips to keep you on track:

> Arm yourself with single-serving snack packs. Fortunately, manufacturers are giving consumers a grab-and-go single serving option of their goodies. These packages help you to keep your portions – and calories – under control. A few baked whole-wheat pita chips might be a healthy snack, but a 16-ounce bag of them certainly is not!

> Weigh your food. No. Really. Weigh it. The weight of food – not just the fat and calories – is what fills you up. So you can eat less and still feel satisfied during your mid-afternoon snack. Smart choices include oranges, strawberries, grapefruit and cantaloupe.

> When choosing fruit as your smart snack food of choice, follow the rainbow. Turns out the compounds, vitamins and minerals in produce that are good for you are also responsible for the pigments that give them their color.

> If carbs are calling, consult the GI to find low glycemic index foods. The reason? Low GI foods move glucose into your blood stream slowly to keep your energy level on an even keel and allow you to feel fuller longer between meals. Instead of white bread, choose whole wheat. Rather than pretzels, reach for popcorn. Try dried fruit instead of jelly beans. And splurge for a sweet potato instead of a baked potato.

Remember, too, that portion control is key to managing your weight and spurring weight loss if that’s your goal. And if you’re happy with your weight, these tips can help keep you on track.

Want secrets to smart snacking, losing weight, and toning up? You'll look and feel fabulous when you follow WeddingShape, the ultimate bridal body-sculpting plan.

2008-06-05T14:30:00.003-04:00

Maximize Your Wedding Workout
Think you can melt fat from a trouble spot with a targeted exercise? Think again.

Spot reduction is one of the biggest fitness fairy tales out there.

Performing countless arm curls is not the best way to remove extra jiggle and create amazing arms to show off on your wedding day. Also, doing hundreds of crunches may strengthen your abdomen, but if you’re taking in more calories than you’re burning off, washboard abs will be covered in a layer of insulating fat!

Rather than choosing exercises that target individual muscles (like arm curls for biceps), you should perform movements that work many muscles at once.

A second tip for getting the most out of your time at the gym is to visualize your muscles as you exercise. For example, if you can picture how your deep abdominal muscles wrap around your waist like a girdle, it’s easier to work the entire muscle when you’re doing core work.

Next, improve your technique. Performing an exercise is one thing; doing it right is altogether different. Take an old-school ab exercise: the sit-up. You may be surprised to learn that this gym-class staple primarily works the muscles that cross in front of your hips. Unless you deliberately squeeze your midsection throughout the entire set, you’ll miss out on the belly-firming benefits.

There’s one in every gym … you know, the guy doing arm curls with too much weight. He’s arching his back, grunting, and jerking the bar back and forth like some uncoordinated, painful dance routine. Worse yet, he’s using just about every muscle except the ones he’s trying to work. The lesson? Maintain control. Perform every exercise deliberately.

Lastly, appreciate why some exercises are better than others. Traditional “body-sculpting” movements (again, like arm curls) that are performed in an isolated manner and involve only a handful of muscles, won’t give you a fit and defined physique. In short, the best exercises are the ones that recruit many muscles, and, as a result, involve lots of coordinated movement. A great example? Squats.

Need some help putting these tips into practice? Check out WeddingShape right here.

2008-05-22T14:55:00.001-04:00

How to get started -- and stick -- with a routine

All right, you’ve gotten lots of info about fitness, nutrition, and general lifestyle, but you’re still struggling with the most important piece of the feel good/look good puzzle: How the heck do you get started?

It seems overwhelming. But it doesn’t have to be.

Follow these steps and you’ll be on your way to a fitness pledge that will yield amazing results:

1. Make a commitment to looking and feeling fabulous – right now. Put your promise in writing, signed and dated.

An example might read, “I (your name) am committed to dedicating myself to a regular fitness routine and will exercise (number) times a week. I will make fitness a priority.”

2. Take “before” photos. You don’t have to post a picture on your refrigerator, but keep them close by as visual motivation to stick to your workouts.

3. Grab a piece of paper. Write your name and the date at the top. Next, answer these questions:

Are you new to fitness and exercise or have you worked out consistently in the past?
What other diet and/or exercise programs have you followed before? Were you successful? Why or why not?
In addition to looking great, what are your other motivations for starting a fitness routine?
What are your initial goals?

4. See how you measure up. Take your starting-point measurements of the following:

Your body weight
Arm
Waist
Hips
Thigh
Calf
Dress size
Blood pressure
Resting heart rate

You’ll take these again at weeks 13, 26, 39 and 52. At each progress point, talk with your trainer about moving to a different level or varying your workout so you’re continuing to be challenged and motivated.

5. Take photos! At a big event or just because you’re feeling successful, take your “after” photos. These will serve as your new motivation.

6. Gauge your feelings and goals. When you’ve reached a significant goal, answer the following questions and remember to date this, as well. These questions and answers will set a new pinnacle to strive for:

Did you accomplish your goals? How did your goals change during the program?
What new goals have you set for yourself?
What new things have you learned about yourself during the course of your commitment?
What sources of inspiration did you turn to?
Will you continue your fitness commitment? Why or why not?
How has your personal transformation affected your life?

Need an extra boost? Check out WeddingShape Diet and Fitness Guide for Brides where you’ll find top secrets and strategies for getting in the best shape of your life for the biggest day of your life.

Yours in health,

Joe

Joseph Arangio
Directr, PEAK Strength & Conditioning CLUB
Author, WeddingShape Diet and Fitness Guide for Brides
5925 Tilghman St.
Suite 200
Allentown, PA 18104

2008-05-07T14:56:00.004-04:00

Introducing the new comfort foods

A couple weeks ago, you got a lesson focused on stress-busting. Consider this part two.

Do you turn to food when you’re feeling overwhelmed? You’re not alone.

Comfort foods, like pizza, fries, and ice cream, got labeled as such because so many people use them to do just that: comfort.

It’s easy to rely on these sugar-filled and fatty foods when times get tough and wedding deadlines get closer and closer, but these treats are poor choices because they make you feel lethargic and less able to deal with drama.

Instead, try reaching for these seven stress-busting staples to curb your bingeing the next time you’re feeling the crunch of a deadline, dealing with a difficult person, or balancing your checkbook.

1. High-fiber, carb-rich foods like sweet potatoes, minestrone soup, or sautéed veggies over rice. All of these will cause your brain to produce more serotonin (the feel-good hormone), but won’t sap your energy like a mound of mashed potatoes. Plus, the fiber helps you feel full, so you’re less likely to overeat.

2. Fruits and veggies. Chronic stress can weaken your body’s ability to fight off disease. So, by upping your intake of antioxidant-rich fruits and vegetables, you can boost your immune system. To get a broad spectrum of nutrients, follow the rainbow when choosing your picks.

3. Calcium. Getting your daily requirement of the mineral (1,000 to 1,300 milligrams, depending on your age) suppresses hormones that can cause stress symptoms. Try a cup of yogurt or nonfat milk.

4. Magnesium. Stress depletes magnesium levels and magnesium helps beat stress. So, include whole grains, beans, vegetables, nuts, and seeds in your diet daily to keep those levels on an even keel.

5. Omega-3 fatty acids. These are the “good fats” you’re probably familiar with – salmon, walnuts, olive oil… They help your nervous system function properly. An added bonus? You’ll enjoy other omega-3 benefits like shiny hair, strong nails, and radiant skin.

6. B vitamins. You can get your fill of these anti-stress substances in most daily vitamins. However, they’re also found in oatmeal, bananas, avocados, chicken, and dark green leafy veggies. B vitamins increase your body’s resistance to worry.

7. Tea. Recent reports claim drinking black tea can help you cope with your busy to-do lists. It brings sky-high cortisol levels (the stubborn stress hormone) back to normal. If you’d rather go the herbal route, however, chamomile, lemon balm, and valerian all contain anti-anxiety compounds. Make tea with any of them by steeping the herb (one teabag, three teaspoons fresh, or two teaspoons dried) in a covered cup of water. Strain after five minutes and drink one to three cups daily.

So, the next time you find yourself hankering for a few slices of pizza, a pint of ice cream, and some macaroni and cheese, reach for any one of these seven super foods and you won’t regret it in the morning.

For more information and to get started on your very own less-stressed, more svelte schedule, visit the WeddingShape site at www.weddingshape.com. We'll get you started on the road to a gorgeous wedding-day figure and give you the tips and techniques to keep you motivated for your best body ever!

Yours in health,

Joe

Joseph Arangio
Author, WeddingShape Diet and Fitness Guide for Brides
5925 Tilghman St.
Suite 200
Allentown, PA 18104
USA

P.S. Here’s a link to some real-life WeddingShape success stories: http://www.youtube.com/user/weddingshape.

2008-04-23T13:28:00.004-04:00

Lose 20 pounds in a year ... without deprivation!

Almost 15% of your daily calories likely don’t come from food. They sneak in through the beverages you drink. But, if you make smart beverage choices, you could cut out 200 calories a day.

Translation: You’ll lose 20 pounds in a year!

Not too shabby for a little bit of effort.

Take your favorite morning latte, for example. You’re likely blowing your nutritional budget by 550 calories or more with that one single drink!

What’s worse, liquid calories don’t register on your appetite meter the way solid foods do, which means you’re hungrier sooner.

So, what beverage choices are smarter?

One word: water.

Did you know that dehydration can slow your metabolism by 3%? That means you’ll burn about 45 calories less each day that you’re not fully watered up.

Keep a water bottle handy filled to the brim. But don’t guzzle. Studies show that small amounts of sipped water work better at burning fat than 8 ounces slugged all at once.

And about that coffee fix…go ahead and enjoy a java jolt, but choose skim milk instead of cream.

An added benefit? The amount of caffeine in a cup of coffee is enough to raise your metabolism for more than two hours, so try drinking it before your workout for an extra kick. Plus, researchers think that caffeine may help release stored fat, so your body can burn it for energy as you exercise.

WeddingShape Diet and Fitness Guide for Brides doesn’t come with a coffee maker, but it does come with three years’ worth of workouts to get you in shape for the big day.

For more information, visit www.weddingshape.com or email media@weddingshape.com.

Yours in health,

Joe

Joseph Arangio
Author, WeddingShape Diet and Fitness Guide for Brides
Director, PEAK Strength & Conditioning
5925 Tilghman St.
Suite 200
Allentown, PA 18104
USA

2008-04-15T09:41:00.011-04:00

Say "Sayonara" to stress with these tips & techniques

Stress makes you fat.

Daily pressures of work, fast-approaching wedding deadlines, budgets, seating arrangements, and home life all take part in making you feel out of control. Plus, anxiety releases the hormone cortisol, which can pack on the pounds.

The good news, though, is that you are in control! Adopt some stress-busting techniques right now to keep your cool and whittle your waistline.

A few to try? Yoga, deep breathing exercises, laughing with friends and family and listening to your favorite genre of music.

You can also stop to smell the roses…and the lavender, chamomile and jasmine. According to research, all of these scents work to de-frazzle nerves. For a quick breath of calm during your crazy day, buy their essential oils, put a few drops on a handkerchief and stick it in your pocket or purse for easy access.

Reminding yourself what’s truly important to you is also a great way to keep your stress in check and maintain a balance.

Research suggests that repeating a mantra – a meaningful word or phrase said silently – can help you cope with the hassles of life. Choose phrases with religious or spiritual meanings or choose a quote that speaks to you and your outlook on life.

Of course another way to work out your worry and trim your waistline is by exercising regularly.

The perfect gym companion? WeddingShape Diet and Fitness Guide for Brides. The book is packed full of tips and tricks that get you moving and in great shape safely and in good time.

The methods used in the book are methods that have been tried and proven true at PEAK Strength & Conditioning CLUB, where our fitness coaches help clients de-stress so they can keep their cool – and keep their tummies taut.

And now all the fat-busting, stress-reducing, firming insight can be yours.

Check it out online at: www.weddingshape.com.

And check out some real-life success stories at: http://www.youtube.com/user/weddingshape.

Yours in health,

Joseph Arangio

Director, PEAK Strength & Conditioning CLUB
Author, WeddingShape Diet and Fitness Guide for Brides
5925 Tilghman St. Suite 200
Allentown, PA 18104

USA

2008-04-02T11:27:00.005-04:00

Sleep secrets revealed

Ahh, sleep. It’s vital to good health, mental focus and memory. But most of us aren’t getting enough – especially if you’re planning a wedding – which leads to weight gain, moodiness and stress.

Lack of sleep, without getting into the nuts and bolts of the science and research, causes your hormone levels to get jumbled and mixes up your biological clock. All bad news.

It’s also the time where your body rebuilds itself and recovers from the stressors of your day. In our society, however, we’ve traded in a solid night’s worth of sleep for working extra hours, addressing invitations, researching caterers, watching late-night TV and socializing.

But you can get back on track and reap the benefits of a sound slumber. Follow these seven sneaky sleep secrets:

1. Cut out caffeine.
Coffee, soda and chocolate can keep you awake. And if you’re especially sensitive to the effects of caffeine, stay away all day. Consuming it six, 10 or even 12 hours before bedtime is a sure way to keep you fired up.

2. Avoid alcohol.
A nightcap or a glass of wine with dinner may help you fall asleep sooner. But alcohol also increases how often you wake up, making sleep less restful. Plus, alcohol prevents the deep, restorative sleep associated with growth hormone production.

3. Exercise at the right time.
People who exercise fall asleep sooner and have sounder sleep, but if you work out within three hours of bedtime, you may have trouble snoozing. Exercise causes your body temperature to rise and that makes it more difficult to sleep. Try exercising in the late afternoon so your body temperature’s back to normal by bedtime.

4. Be consistent.
Your best bet for good sleep is to stick to a regular bedtime and wake-up call…and yes, that includes weekends. Doing this helps get your internal clock on the right rhythm to anticipate sleep.

5. Make it routine.
Create a pre-bedtime ritual to cue your mind and body that it’s time to wind down. Include whatever activities you find relaxing, like meditation, listening to soothing tunes, reading a good book…Taking a hot bath is a good option, too, because it’ll trigger a sleep-promoting drop in body temperature.

6. Turn off the TV and rotate the alarm clock.
The glow of the television screen and clock can delay the onset of sleep. Also, by turning your clock around, you won’t watch the passing minutes, leaving you anxious and irritated about how tired you’ll be in the morning.

7. Deal with wake-up calls.
Undoubtedly, there’ll be nights when you wake up with sudden concerns – “Did I order the favors?” “Will we have enough wine?” When this happens, don’t turn on the light to check out your checklist. (Bright lights tell your brain it’s time to get up.) Instead, write down all the worries you can think of before you hit the sack, and then outline a plan-of-attack so you can clear your mind and doze off easily.

To learn more stress-busting, fitness, nutrition and sleep strategies, check out WeddingShape Diet and Fitness Guide for Brides. You’ll receive tons of tips and tricks that will help you get in the best shape of your life for the biggest day of your life: www.weddingshape.com

And for success stories of brides just like you, check out: http://www.youtube.com/user/weddingshape

Yours in health,

Joe

Joseph Arangio, MS, CSCS
Director, PEAK Strength & Conditioning CLUB
Author, WeddingShape Diet and Fitness Guide for Brides

2008-03-27T13:50:00.006-04:00

Learn the best fat-busting workouts

Let’s face it. Creating and maintaining a manageable fitness plan (in addition to the other million things on your wedding-prep to-do list) is harder than it seems. Need proof? Just look at the current American obesity rate.

And until now, you may have considered an aerobics class or power walk to be a complete workout. Maybe you pick up a couple of free weights, do some arm curls, or squeeze in some crunches.

But all those flashing lights on that cardio equipment, machines and other gear…they’re intimidating.

That’s why I use the concept of Workout Building Blocks to create a framework for each training session in WeddingShape Diet and Fitness Guide for Brides. In my book and in my gym, all of these elements are a piece of a bride’s-to-be workout:

Workout Building Block #1 – Dynamic Warm-up
This gets you moving, increases core body temperature, lubricates joints and mentally prepares you to work out. Block 1 takes the place of the old school warm-up that included movements like static toe touches.

Workout Building Block #2 – Reactive Training
Reactive Training teaches you to bend, turn and twist quickly so you’ll be less likely to get hurt when you need to move in a hurry.

Workout Building Block #3 – Resistance Training
This is what we talked about last week – the true Fountain of Youth. Resistance training strategically challenges your muscles so you rev up your metabolism, burn fat and slow the aging process (among many other benefits like looking fabulous in your dress).

Workout Building Block #4 – Core & Balance Training
We work our body’s core – abs, lower back, hips and butt -- with original exercises so you can say “goodbye” to backaches.

Workout Building Block #5 – Cardio-respiratory Conditioning
Aerobic exercise, a.k.a. cardio, gets your heart and lungs moving to burn calories, prevent disease and beat stress.

Workout Building Block #6 – Recovery
At the conclusion of each workout, we do some creative stretching and massage techniques to rejuvenate your tired muscles so you’re amped up and ready for your next session.

Each Building Block is an important component of an all-around effective workout, which, over time, will help get you in top shape.

To check out real success stories, visit: http://www.youtube.com/user/weddingshape

For more information about WeddingShape, visit: www.weddingshape.com

And for more information about PEAK, visit: www.peaksc.com

Yours in health,

Joe

Joseph Arangio, MS, CSCS
Director, PEAK Strength & Conditioning CLUB
Author, WeddingShape Diet and Fitness Guide for Brides

2008-03-14T09:34:00.005-04:00

What's the Best Time to Work Out?

It’s an on-going debate. What time of the day is best for working out?

Well, while many experts recommend a first-thing-in-the-morning workout or mid-afternoon fitness routine, what good is that if your hectic pre-wedding schedule simply doesn’t allow it?

Are you doomed to forever skip the gym?

Not at all!

So, how do you make time? Plan it.

Schedule the workout into your calendar, at the same time of day every day. That will get you into a routine and will help prioritize your life so that if something else pops up, you’ll be less likely to cancel your workout.

Just like you have to schedule a dress fitting, your hair appointment and your bridal shower and party, you need to make working out a planned priority to stick with.

WeddingShape Diet and Fitness Guide for Brides has a built-in planner: the accompanying WeddingShape Training Plan for Brides.

The handy companion manual has over three years’ worth of personalized workouts, based on
your ability level — Beginner, Intermediate, or Superbride (you know who you are). The annual training plans are broken down into four-week mini-workouts so you can tone, trim, and tighten under the most stressful deadline. Better still, it’s small enough to fit in your gym bag.

It’s like you have your very own personal trainer with you at every gym visit.

To hear some of WeddingShape’s success stories, visit:
http://www.youtube.com/user/weddingshape

Yours in health,

Joseph Arangio
Author, WeddingShape Diet and Fitness Guide for Brides
Director, PEAK Strength & Conditioning CLUB

2008-03-06T11:16:00.006-05:00

Buddy Up For Fat-Burning, Muscle-Sculpting Success

As a bride-to-be, you want to look better-than-ever in your wedding day photos. And along with that goal comes the goal to drop a few pounds before your big day. But did you know that all you have to do to lose twice as much weight as you normally would is to grab a buddy?

As you'll read in WeddingShape Diet and Fitness Guide for Brides, studies have found that those folks who have a successful partner in weight loss dropped twice as many pounds after one year versus those folks who dieted solo.

Another buddy bonus? The support doesn’t have to be face-to-face. You can find someone online, across your neighborhood or in an entirely different state as a weight loss buddy.

But, if you're lucky enough to have a pal who lives close-by ask them to not only be your partner in watching your weight, but to also join you in the gym.

At PEAK Strength & Conditioning CLUB, we have lots of one-on-one clients who work solo with their training. But we also have clients who are brides-to-be just like you have bring a bridesmaid, their mom or their fiance along as a training partner. (They want to look good in those happily-ever-after photos, too!)

I'm a big believer that you've got to be committed to your fitness and nutrition program. What's more commitment-inducing than having to answer to a friend or family member when you feel like bailing on a workout? By joining forces, you'll be less likely to skip out on your buddy and your gym time.

So, make it a bridesmaid duty, ask your mom or tell your future hubby you want them to look great too. Together, you'll be all set for some serious fat-busting and muscle-toning success.

Yours in health,

Joe

Joseph Arangio
Author, WeddingShape Diet and Fitness Guide for Brides
Director, PEAK Strength & Conditioning CLUB

2008-02-29T09:44:00.003-05:00

Share the Spirit of Valentine's Day All Year Long to Beat Stress

Valentine’s Day has come and gone. I hope you took the day to show your love and affection to your husband-to-be with flowers, a healthful dinner, and a romantic movie. But, of course, you shouldn’t be stingy with your warmth the other 364 days of the year. Especially if you’re stressed.

Why’s that?

Because research shows that daily contact with your romantic partner may be the best protection from the negative effects of stress.

It’s true! By spending some time each day with your partner, you’ll benefit from some serious stress-busting love power.

Take a few moments to share a hug, hold hands or make plans to meet during the day for coffee or dinner.

Another stress-buster for couples?

Exercise.

Gym time can be an oasis from the daily grind. Couples can even schedule gym time together!

At PEAK Strength & Conditioning CLUB we offer our WeddingShape Body-Sculpting Boot Camp and personal training session on a one-on-two training basis in addition to our traditional one-on-one private training. It's something to ask your personal trainer about. So, go grab your sweetie and get to sweating! Not only will you reap the benefits of spending some QT with your cutie, you’ll reap the benefits of regular exercise that experts recommend.

Have a great weekend,

Joe

Joseph Arangio
Author, WeddingShape

2007-10-12T12:22:00.000-04:00

How to Look Beautiful and Feel Magnificent

You’re just seconds away from learning the fabulous workout, nutrition, sleep, and stress management secrets to help you reshape your mind and body… on your wedding day and happily ever after.

Ready to hear simple tips you can use to not only look beautiful on the outside, but feel magnificent inside too?

This FREE podcast is chock full of practical health and fitness advice. Here’s what you’ll learn:

* Sneaky ways to boost your metabolism, so you burn calories 24/7.

* The most effective way to sculpt muscle and fight cellulite.

* How to get the most out of your workouts.

* Savvy ways to sleep better every night.

* Phenomenal insider tips that will inspire you to stay healthy long after the honeymoon is over.

Like a successful marriage, good health requires careful planning, focused effort, and a lifelong commitment. There are no short cuts. Wedding Shape is a 12-week total body transformation system to help you get in the best shape of your life… on the biggest day of your life!

So sit back, relax, and enjoy. Simply click on the link below to listen:

If you like what you hear, share it with a friend!

Have a great weekend.

Joe

Joseph Arangio
Author, WeddingShape

2007-09-20T13:10:00.000-04:00

Super-Fast Meals That Burn Fat!

No time to cook? Wedding Shape author, Joseph Arangio, shows you how to prepare a week's worth of delicious, body-sculpting meals in less than two hours.

Click below to find out the juicy secrets:

If you want the complete fitness and nutrition system guaranteed to help you trim, tighten and tone (so you look fantastic on your big day), you're in the right place. WeddingShape is the ultimate total-body makeover system. Plus you’ll save 45% when you order now.

Best of luck!

Joe

Joseph Arangio
Author, WeddingShape
http://weddingshape.com

2007-08-30T19:10:00.000-04:00

Zap Body Fat, Beat Fatigue, and Shape Muscle in Less Time

Want to learn the savvy tricks and tips to look stunning when it’s time to tie the knot? I've helped countless women get into the best shape of their lives for their most important day.

I recently shared my secrets for getting fit with DolceDolce editor Gracey Hitchcock. Just remember: Beautiful isn’t just for brides. These tips and programs can work for anyone who wants to look gorgeous and feel energized every day.

DD: Very often a bride and others have events come up when there isn’t a year to work with. Could you give DolceDolce readers few tips for toning up quickly - say in 10 days? Many readers would appreciate that type of advice.

JA: Like a successful marriage, good health requires careful planning, focused effort, and a lifelong commitment. There are no shortcuts, just time-tested strategies (and many uncommon tips) to help you march down the aisle with confidence, and live happily ever after. My advice for those who have less than two weeks to get fabulous is simple: 1) perform your usual workouts; 2) eat only unprocessed foods (sorry, no bread) and drink 64 ounces of water daily. One day before the big event you should visit the spa to help you relax, as well as skip the late-night Cosmos with the girls; alcohol before bedtime discourages a good night’s sleep. Any magic pill or potion that promises “super fast” results is probably unsafe.

DD: In the book you provided the option of working out at home, which is great. You gave a list of equipment which is manageable, but still extensive. If a woman had to pick just three things to buy to work out with - not including her shoes - what would you recommend?

JA: Of course it is understood that a woman should always wear fabulous shoes, even to the sports club. So fitness fashion aside, the best equipment is 1) versatile (you can perform literally hundreds of exercises with it); 2) space-efficient (this is helpful if your cozy Manhattan studio or suburban basement also doubles as your home gym); and 3) cost-effective. So with these three rules in mind you can tighten stubborn trouble zones and sculpt a gorgeous figure with a pair of adjustable dumbbells, a stability ball, and a heart-rate monitor.

DD: Is it always necessary to diet as well as work out to achieve a good result, and visa versa?

JA: Diet and exercise always go hand-in-hand. Everyone wears a layer of insulation (aka fat) between their skin and muscle. The less insulation you have, the more “sculpted,” “toned,” or “defined” your body will appear. Research says that 80 percent of how you look is nutrition related. And the best training plan on earth will not help your shoulders, arms, and back look stunning in a dress, unless you are eating the right amount of calories each day. This point is so important that WeddingShape reveals the exact step-by-step formula to determine how much food you need, when to eat to burn the most calories, the exact portion size to lose pounds and inches, and the sneaky ways you may be sabotaging your body-sculpting progress every meal. I’ve even included a shopping list to help you find the juiciest, most satisfying - yet body-firming - foods at the grocery store.

DD: Can you explain why weight training is so important to getting results? Is it really possible to sculpt your body with exercise and/or change your metabolism?

JA: Weight or resistance training is, hands-down, the most effective form of exercise to boost a sluggish metabolism, zap unwanted body fat in less time, beat fatigue, and shape muscle. It also strengthens bones, increases self-confidence, and literally slows the aging process. It’s the closest thing we have to the fountain of youth.

The body-sculpting benefits are due to the fact that muscle burns more calories than fat. A barbell squat, for example, works most of the muscles in your body. Assuming you perform excellent technique and choose a challenging weight, you will build muscle. More muscle means a faster metabolism. And a speedy metabolism will literally torch fat while you sleep. Just remember that you will not get man-muscles from weight training! Women simply don’t have enough of the male hormone testosterone to bulk up.

DD: You offer an online personal training program? Is it expensive? I wonder, because personal training is highly recommended, but many places expect women to spend hundreds of dollars a week for training. That can be fabulous, but it isn’t doable for many women, especially young women. Even several hundred a month can be steep for a young person starting out. Is this a more affordable option? And what are the benefits?

JA: If you have the financial means to hire a competent, credentialed personal trainer I highly recommend it. Just be prepared to spend anywhere from $50 to $150 per hour. The WeddingShape Online Fitness Trainer won’t break your budget (it’s less than one dollar per day) particularly when you consider that the average cost of a wedding in the U.S. is about $27,000.

But you don’t have to be planning a honeymoon to enjoy the benefits. This virtual personal trainer helps women of all ages and ability levels melt unwanted fat with a customized exercise plan, based on your ability level and goals (like dropping a dress size or minimizing figure flaws). Plus, I designed the workouts to be performed at home or in a commercial fitness setting. Because it’s online you can be at any Internet connection, anywhere in the world. Simply log in to view and print your workouts. In addition, WeddingShape Online Fitness Trainer provides detailed exercise descriptions as well as step-by-step exercise images, so you get results fast.

DD: Aside from just quitting, what are some of the worse mistakes you see women make when they set out to get in shape?

JA: The secret to looking and feeling fabulous involves commitment and an organized plan. You must address mind, body, and spirit in order to guarantee long-term success. To avoid common fitness mistakes (think marathon cardio sessions to “burn fat,” or choosing ineffective exercises, like arm curls with soup cans) you’ll need 1) a customized training program; 2) portion-controlled nutrition strategies; 3) savvy sleep habits; and 4) stress-management tips.

................................................................

Discover the Ultimate 12-Week Step-by-Step Eating & Workout Plan to Help You Burn Fat, Get Fit, and Feel Fabulous On Your Wedding Day… and for Life!

WeddingShape Diet and Fitness Guide for Brides

WeddingShape Training Plan for Brides

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>Click Here< to Get Started Today!

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Have a great week.

Best,

Joe

Joseph Arangio
Author, WeddingShape

2007-08-08T21:49:00.000-04:00

How to Shape, Tone, and Sculpt a Gorgeous Figure

The closest thing to the fountain of youth is not a pill or magic potion, but rather a form of exercise that will help you fight cellulite and look fabulous for the rest of your life. Running, walking or cycling isn’t enough. Weight training can benefit every woman. Find out how easy it is to shape, tone, and sculpt a gorgeous figure. WeddingShape author, Joseph Arangio, shows you the secrets to create a new you.

A busy working mother, Sue Rutt spends her off-time either cleaning the house or driving her three children to sports practices and rehearsals. Five nights a week Sue’s on the go, but she says she’s found the key to de-stressing.

“It’s time to myself. If I feel better about myself, I definitely feel like I’m a better mother.”

A few miles away, another mother of three prepares dinner for the family, helps with homework, and cares for her month-old son. She believes she’s discovered the answer to an easier pregnancy.

“I was able to control my eating, I had energy. People didn’t know I was pregnant until I was really far along.”

So what has these two women feeling and looking better? Weights.

“The people that did the free weights, I thought that was just guy territory. I wasn’t really sure. I was a little intimidated by it at first but I realized that I needed it.”

Weight training. Not every woman’s ideal pastime. But strength and conditioning specialist, Joe Arangio says pumping iron keeps everyone healthier and looking better. Power lifter, Kim Tracy has been doing it for years.

“It definitely builds the self-confidence, boosts the ego. It helps you to keep going throughout the day. Energy.”

Arangio is president of PEAK Strength & Conditioning, an exercise consulting company which works one-on-one with everyday women like Sue and Anecia. He writes regularly for Muscle Media magazine. And says one of the most common deterrents women have to working with weights isn’t even true.

“I used to definitely think that you would bulk up, but you don’t”

“A female getting big from resistance training is like me getting up in the morning and accidentally driving to Texas. It’s not going to happen.”

Instead, Arangio suggests 10 reasons every woman should pick up that dumbbell.

#1: It improves your body by adding lean muscle tissue and reducing fat—something cardiovascular exercise can’t do as efficiently.

#2: Speeds up metabolism. That will burn more calories during and even after workouts.

#3: Strengthens bones.

“Resistance training will reduce the chance of osteoporosis or at least slow the progression of osteoporosis by increasing your bone density.

#4: It increases self confidence.

#5: Reduces depression. Weight training increases the mood-elevating hormone of testosterone. Even in females, to a small degree.

#6: It lowers blood pressure.

#7: Resistance training increases good cholesterol and lowers bad.

#8: It lessens the pain from arthritis.

#9: Enhances overall sports performance.

#10: And the final reason every woman should pump iron... It decreases low back pain.

“What resistance training does is it strengthens the musculature around the back, allowing the low back region to deal with stresses—picking up keys off the floor, just doing regular activities of daily living, pain free.“

For instance, weight training has practical applications. Doing lunges with weights builds the muscles Anecia needs to pick up her keys, with a baby in arm. Then there is the shoulder press, working the same muscles Sue uses when placing heavy dishes in that overhead cabinet. This torso rotation exercise with a weighted medicine ball can make lifting and handing off little Nicholas to his older sister a lot easier. And finally, this seated row works those important arm and back muscles Sue uses to pull that refreshing jug of iced tea from the fridge.

“It’s made a big difference. I feel much better. When I come to the gym it totally clears my mind.”

“After I was pregnant and I delivered, I just felt like the whole world was off my shoulders. Like my body’s ready to be back to normal again very quickly.”

Arangio says beginners should perform two to four exercises with weights for 20-30 minutes. Another 10-20 minutes of cardio, followed by a few minutes of flexibility training, will give you a full-body regimen, sure to show quick results.

Arangio suggests three basic movements for the beginner. First, a chest press works chest muscles and triceps in the arms.

“Kim is doing a very slow, controlled movement. Two seconds down, two seconds, up, with a one second pause at the top. This is how all repetitions should be performed.”

Next, a kneeling one-arm row improves muscles in the back and biceps in the arms.

“Step-by-step, you want to kneel on the bench; the hand is supporting half of her body weight. She’s got a nice, stable foot position. She’s lowering the weight down, without locking out her elbow. There’s a little bend in the arm. Her back is nice and flat, almost as if you’re balancing a tray of glasses on the back.”

And the third basic exercise, dumbbell squat, works the legs.

“Always assume a shoulder-width stance, heels in toes out. You’re going to let the weights hang comfortably in the hands. Squat down, bend the knees to about 90 degrees.”

Anecia says weight training has improved her whole outlook on life and makes her feel like a million bucks.

“I like the fact that my body looks better. I can pretty much walk into a store, I know my size and buy it and feel good. And know I look good. Health-wise, I don’t get sick like everybody.”

Sue remembers it took dedication and willpower at first, but soon it became part of her life.

“I started seeing results and I started feeling better. And then it was like I usually come three to four times a week. And you just have too… there’s days, believe me, where I wake up and I don’t feel like going.”

“Once you make it part of your lifestyle, it’s hard to not live with it.”

So these women suggest you find a trainer or buddy to show you the ropes and keep you motivated in the beginning. But they promise that weights will soon shed the old and reveal a new and improved you.
© Tempo! 2004

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Melt Fat, Sculpt Problem Areas, Reduce Stress, and Get Into the BEST Shape of Your Life, on the Biggest Day of Your Life...Your Wedding Day!

Free WeddingShape Diet and Fitness Secrets Newsletter Shows You How

Each issue reveals free training, nutrition, sleep, and stress management tips; wedding planning advice and many more surprises...

................................................................

Click Here to Join FREE Now!

................................................................

Until next time… stay healthy!

Best,

Joe

Author, WeddingShape Diet and Fitness Guide for Brides

WeddingShape Training Plan for Brides

2007-07-19T22:07:00.000-04:00

Wedding Shape Success Story #220: Kristi S.

Watch Kristi tighten her abs, sculpt her back, and get shapely arms for the biggest day of her life

After losing 30 pounds, Kristi looks fabulous in her wedding gown and feels like a million bucks too. Better still, she’s got 12 months until her big day. Watch Kristi burn fat, tone up, and get fit with WeddingShape--the fun, easy-to-follow workout plan that can be performed just about anywhere.

Here’s what Kristi had to say when we asked her about WeddingShape Diet and Fitness Guide for Brides:

My initial motivation for starting WeddingShape was that I got engaged. I was 30 pounds overweight. I was so unhappy with myself. I had a good life—I still have a good life, but I feel even better now—but regardless, before that I just always felt that even though I had a good life, and I was happy, I wasn’t.

I just was tired of the way I was living. I wanted a change. I wanted a lifestyle change, not just a quick-fix thing that was going to last until I got married and then just go back to normal. I wanted to make a lifestyle change that would stay with me… for life.

The dress that I picked out was a mermaid silhouette. It’s not anything like what I thought I would pick. I never thought I would fit into one of those because I was 30 pounds overweight for so long, and nothing ever fit over my hips. I just never thought I would fit into it and I tried it on.

The person who was helping me at the bridal salon came in and just said, ‘You are so lucky. Not very many people can wear that type of silhouette.’

And that just made me feel so proud of myself.

The specific parts of my figure that I want to shape and tone are my arms because that’s obviously what most people will be seeing when they see me on my wedding day, and for the rest of my life. I always wanted toned arms.

My back. I remember watching the Oscars a couple years ago and Hillary Swank wore that beautiful, backless blue dress. And I just remember thinking: Her back looks amazing!

And I want my abs to be toned. Even though no one is going to see my abs in my dress, that has always been a problem area for me. That’s where I carry all of my weight. And although I lost weight, I’m still not toned there. I just feel that if I would tone my abs, my posture would be better, and overall I would just feel better in my dress.

Before I started losing weight I was a size 10, which is big for me. I’m only 5’3”. And I said to myself: Well, I’ll be satisfied if I get down to a size 6. I don’t think I’ll ever get down any lower than that. When I started college I was a size 2, and I figured I might as well just throw all of those old clothes out. Why am I even hanging onto them?

And just last night I went to the store and I bought a size 2 pair of jeans. And they fit. They’re not tight. They’re even a little loose in my butt and I love it.

Are you ready to feel like a million bucks when you walk down the aisle? If so, check out the hottest workout plan guaranteed to tighten your trouble spots and help you shine on your big day. Tune in next time to see more WeddingShape Success Stories.

................................................................

Free WeddingShape Diet and Fitness Secrets Newsletter!

Each issue reveals free training, nutrition, sleep, and stress management tips; wedding planning advice and many more surprises...

................................................................

>Join FREE Now!<

................................................................

Best,

Joe

Joseph Arangio
Author, WeddingShape Diet and Fitness Guide for Brides

2007-07-03T12:50:00.000-04:00

WeddingShape Fit Tip:
Sculpt Gorgeous Hips and Thighs
This sneaky move shapes and firms trouble spots so you shine when you march down the aisle

Regardless of the size or scope of your big day, all weddings focus on two things: 1) the celebration of your committed, lifelong partnership; and 2) you in your dress. Your promise of love and loyalty is symbolized by the rings you exchange and vows you speak. Pictures of you (in your beautiful gown) and your brand-new husband immortalize your special moment for the history books.

Sure, you may have great entertainment at the reception, but it’s not likely that you’ll hang a framed portrait of the wedding band over your fireplace mantle (if you do, they were obviously fantastic). A smart exercise plan combined with savvy eating, stress management, and quality sleep will guarantee that you look beautiful when it counts. So, how do you want to be remembered on the biggest day of your life? You’ve got one opportunity to take your partner’s and everyone else’s breath away.

Do this powerful body-shaping move to tighten and tone your trouble zones. Perform 2 sets of 4 reps.

…………………………………………………………

SQUAT JUMP

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Goal:

Shape and firm your hips and thighs.

Starting Position:

Stand with good posture, with your belly button drawn in.
Perform a Kegel contraction (tighten the muscles you’d use to stop the flow of urine; hold).
Place your feet wider than your hips.
Stand on the balls of your feet with your toes straight ahead.
Position your hands behind your head, but do not interlock your fingers.

Technique:

Bend your hips and knees (imagine you’re sitting on a chair) until your thighs are almost parallel to the floor.
Keep your back flat, chest up, and abdomen tight.
Explode up from your hips and legs.
Extend your ankles, knees, and hips in a straight line (triple extension)
Land in an athletic stance with your hips and knees bent; reset and repeat for the required repetitions.

Coaching Tip:

Squeeze your buttocks (glutes) at the top of the movement.

Target Areas:

Hips
Legs

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Get in the best shape of your life, on the biggest day of your life… with Wedding Shape. Learn the top-secret diet and fitness strategies to help you and your bridal party look and feel fabulous when you say “I do.”

Click to Order Your Copy Right Now:

Wedding Shape Diet and Fitness Guide for Brides

…………………………………………………………

Win a Caribbean Vacation at Sandals Resorts

...and build the body you've always wanted in 12 weeks!

Enter the WeddingShape Bridal Challenge today.

…………………………………………………………

Look in your mailbox on Tuesday for your next
installment of:

WeddingShape Diet and Fitness Secrets Newsletter

Have a great week.

Best,

Joseph Arangio
Author, Wedding Shape Diet and Fitness Guide for Brides

2007-06-30T16:29:00.000-04:00

Win a Fabulous Tropical Getaway

Enter the WeddingShape Bridal Challenge for a Chance to Win a Caribbean Vacation at Sandals Resorts

Sandals Resorts is the ultimate romantic hideaway created exclusively for two people in love. Relax in paradise, lounge on the finest white sand beaches, dip into the most impressive pools, slumber in mahogany four-poster beds, choose from endless land and water sports, work out in our state-of-the-art fitness centers, savor the world's most exceptional cuisines, and enjoy unlimited premium-brand wine and spirits.

One winner will enjoy a romantic getaway for two at the Sandals Resorts of their choice including:

* 4-day, 3-night accommodations at one of 12 magnificent Sandals Resorts in Jamaica, Antigua, St. Lucia or the Bahamas

* All meals, including gourmet specialty dining and unlimited cocktails

* All land and water sports, including snorkeling and scuba diving (for certified divers)

* Daily and nightly entertainment

* And more

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What is the Challenge?

The Wedding Shape Bridal Challenge is a 12-week healthy living contest based on the proven principles in the Wedding Shape book. Participants are encouraged to record their progress with before and after photos. You are also asked to record your inner transformation in a short essay. In addition, you are judged on the quality of your outer and inner transformation.

How Do You Get Started?

Approach your body-sculpting program just as you would the wedding-planning process. Now is the time to start eating right, making exercise a part of your week, sleeping soundly every night, and managing the inevitable stresses of juggling your to-do lists. All you have to do is follow the simple plan outlined in Wedding Shape, and you’ll be on your way to a lifetime of health and happiness.

Who is Eligible to Enter the Challenge?

Brides-to-be, bridesmaids, mothers-of-the-bride… anyone who wants to sculpt the body you’ve always dreamed of, and win a fabulous tropical vacation, may enter the Challenge.

................................................................

Click here to enter the Wedding Shape Bridal Challenge.

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Wedding Shape Diet and Fitness Guide for Brides offers easy-to-follow exercises that tighten your stubborn trouble zones, a realistic nutrition plan so you drop pounds and inches, plus savvy recovery strategies to de-frazzle your nerves and encourage a good night’s sleep.

You’ll get custom-tailored workouts to help your shoulders, arms, and back look stunning in your dress. Do the special core and balance exercises to glide down the aisle with perfect posture. There’s even an entire chapter dedicated to choosing a gown that highlights your best parts (and conceals your flaws).

Best of all, follow the WeddingShape lifestyle to feel great and maintain your beautiful body right through your 50th wedding anniversary!

WeddingShape shows you how to:

* Choose a figure-flattering dress to compliment your body type and unique shape

* Crush wedding-day jitters with proven anti-stress secrets

* Get body-sculpting strategies you’d have to pay a team of nutritionists and personal trainers thousands for

* Avoid sneaky foods that increase cellulite (and why you should never crash diet again)

…………………………………………………………

Click here to get in Wedding Shape right now! There's no better time than your wedding day to sculpt the body you've always wanted... and build good habits for a lifetime of health and happiness.

Best of luck,

Joe

2007-06-20T23:24:00.001-04:00

WeddingShape Success Story #219:
Melissa T.

Melissa continues to sculpt gorgeous arms, shoulders, and abs with WeddingShape.

It’s been over three years since Melissa tied the knot… and she looks and feels more fabulous today than ever before. This former athlete stays buff with the easy-to-follow, fun workout plan that can be performed just about anywhere. Here’s what Melissa had to say when we asked her about WeddingShape Diet and Fitness Guide for Brides:

WeddingShape workouts totally helped me get ready to put on that dress and wear it for 12 hours or more. Mine was very form-fitting, slim, a sheath gown. And it showed a lot of my arms, shoulders, and my back, and I knew I could wear that dress, but I was missing something. I found the WeddingShape workouts—that was my ticket.

Having been an athlete my whole life, I thought I could do it myself… and in reality I realized that I needed the assistance of the WeddingShape workouts. They’re simple to follow and they did it—I achieved my goal on my wedding day. And not only on the wedding day. I realized it was something I could do for the rest of my life. It’s a lifestyle change for me.

I'm married now for three and a half years and I’m still using the WeddingShape workouts.

The benefits of the WeddingShape workouts for me, have to be, I have more energy, my arms and shoulders are more sculpted, and my abs are more tight and toned than they probably have ever been.

I have found that the WeddingShape workouts helped me to achieve the shape of my shoulders, arms, and abs. And that, in addition, would be the energy. I’m more energized, I have more energy and I’m 35. I have more energy now than I did when I was 25.

I can only imagine that it will get better as I get older.

2007-06-01T12:54:00.000-04:00

Plan a Stress-Free Wedding

Congratulations on this exciting time before your big day. I was reading through a popular bridal blog and noticed a common theme as everyone is trying to juggle busy to-do lists.

As a fitness expert and author of the newly released book, WeddingShape Diet and Fitness Guide for Brides, I thought I’d share some anti-stress secrets to help you stay calm and enjoy this exciting time of wedding planning.

So here it is…

Chapter 8:
Stress Management Strategies You Must Use Right Now

Will you become a bridezilla?

You’re dealing with budgets, styles, colors, and time crunches. Perhaps the challenge of juggling family dynamics and demands is wearing you thin. Eloping is looking like a better option every day. But before you let stress rain on your wedding-day dreams, learn how to manage it—and even keep it at bay.

The harmful consequences of stress affect both mind and body. Physically, it raises your level of adrenalin, thereby increasing your heart rate, breathing, and blood pressure. This makes your organs work harder which, over the long term, can lead to heart disease, high blood pressure, and stroke. Emotionally, long-term stress becomes chronic stress, leading to feelings of anxiety and depression. Short-term stress can cause headaches, digestive problems, insomnia, and boost your risk of catching colds. And watch out waistlines—the release of the stress hormone cortisol can cause pounds to pile on right around your middle.

Learning good coping mechanisms—and avoiding bad ones like smoking, drinking, overeating, or self-pity—not only reduce your stress but will improve your health, too. De-frazzle your nerves with the following tension-tamers and make them a part of your life. You’ll reap the benefits… not only as you plan for your big walk down the aisle, but also long after you say, “I do.”

Take a breather

Whether you count to ten, stand and stretch, or take a short walk… breathing deeply while unwinding will add oxygen to your system, instantly helping you to relax. Plus, taking a timeout will help you to step back from the troubling situation and allow you to compose yourself.

Stress experts recommend “progressive muscle relaxation” to de-frazzle your nerves. “Choose a comfortable chair, close your eyes and, starting with your feet, tighten the muscles in each part of your body for about eight seconds, then release quickly,” says Catherine M. Stoney, Ph.D., researcher at the National Institute of Health’s National Center for Complementary and Alternative Medicine in Bethesda, Maryland. This technique is easy to learn, safe, and portable.

Get physical

Yes, exercise strikes again. Scientific evidence suggests that physically active people have lower rates of stress, anxiety, and depression than sedentary people. Exercise enhances the body’s ability to respond to pressure. “Biologically speaking, exercise seems to give the body a chance to practice dealing with stress. It forces the body’s physiological systems, all of which are involved in the stress response, to communicate much more closely with each other,” says Mark Sothmann, Ph.D., professor in the School of Health and Rehabilitation Sciences at Indiana University’s School of Medicine in Indianapolis. Experts agree that any physical activity helps, but moderate- to high-intensity exercise works best. You’ll find all the answers to choosing the best workout plan for your ability level and wedding-day deadline in Chapter 13...

If you’re ready to find out the exact, step-by-step plan you’ll need to wow your guests when you walk down the aisle, pick up a copy of WeddingShape Diet and Fitness Guide for Brides right now.

Talk to you soon.

Best,

Joe

P.S. I’d love to hear your strategies for managing pre-wedding stress. Simply reply to this post.

2007-05-23T19:35:00.000-04:00

Wedding Shape Success Story #218: Lisa H.

Lisa has reshaped her body with the smart diet and exercise plan that brides-to-be, bridesmaids, and mothers-of-the-bride are raving about.

Here’s what Lisa had to say when we asked her about Wedding Shape:

“I got into Wedding Shape because my workout regimen was not doing a thing for me. There was no progress with it, and WeddingShape has made a huge difference for me. People look at me and say ‘Wow. You’ve really made a difference in yourself.’

Eating, the way I look, weight loss, health benefits. I just, overall, look much better.

The Wedding Shape workout just relieves stress. Even if you’re going mid-day, you’re having a bad day, a long day--going to the gym just relieves stress. You feel better while you’re in there. You leave feeling better, more relaxed.

The Wedding Shape workout helped me target my abs because that was always the hardest point for me to work on. The Wedding Shape Diet, first of all, trimmed it down, weight wise, because everything always tends to settle around my midsection. I now have abs that I’m not embarrassed when I put my bathing suit on.

Now I feel more comfortable wearing something to show off my arms, my back—they’re just definitely more shapely now. They have a toned look. People are always looking at me and saying ‘Wow, you look great. What have you done?’ And I tell them, 'The Wedding Shape Diet. WeddingShape workouts.’

Since I started Wedding Shape, I get a ton of compliments like ‘Wow, you’ve really lost a lot of weight. You look tremendous.’ I’ve taken on a different body shape. I’m slimmer; overall it has made a huge difference in the way I look. People notice every day when they see me, and are always asking what I do. The Wedding Shape has really made a difference overall with my body shape.

I would tell anybody to sign up for WeddingShape now. Even if you’re not getting married. If you’re getting married—anybody. It definitely makes a difference in everything, your everyday life, the way you look and feel, how you eat. There’s no more of that mid-day slump because I’m eating healthier. I’m not eating all the bad carbs because I didn’t cook my dinner before I came to work. Wedding Shape has made a big difference and I would tell anybody to sign up—getting married or not."

If you’re ready to find out the exact, step-by-step plan you’ll need to wow your guests when you walk down the aisle, pick up a copy of:

WeddingShape Diet and Fitness Guide for Brides

Have a great week!

Joe

2007-05-10T12:00:00.000-04:00

Wedding Shape Success Story #217:
Kathleen K.

Kathleen continues to sculpt her shoulders and arms, tighten trouble spots, and feel fabulous with WeddingShape workouts.

Think you’re too busy to get in shape for your big day? Kathleen started Wedding Shape to look and feel gorgeous in her dress. Five years later, the hardworking mother of three continues to boost energy, target trouble spots, and feel like she did in her honeymoon bikini.

Here’s what Kathleen had to say when we asked her about Wedding Shape:

I decided to do WeddingShape because I really wanted to tone up my arms, get my abs in shape, and look great for my wedding day.

Wedding Shape has helped me stay in shape from when I got married, and it’s helped me stay toned.

Exercising gives me time for myself. It gives me time to de-stress and just time to get energized for the rest of my day.

When you’re planning a wedding you can get caught up in a lot of extraneous things. And what’s really important is how you feel and how you look and your memories of that day.

My favorite part of WeddingShape is that it helps me reenergize. I get time to exercise by myself and it helps me get through the rest of the day. Because I feel better and I feel like I’ve had the exercise to get me going to make it through the rest of the day.

When I was trying on dresses it was great because I could focus on looking good and not being embarrassed about my arms. I felt toned. I felt relaxed. I was proud of what I looked like in my dress, from WeddingShape.

So if somebody was going to join WeddingShape I would be very supportive of that. I think it will help them get in shape, feel confident, and look fantastic for their wedding day.

Tune in next time to see more WeddingShape Success Stories.

Talk to you soon,

Joe

2007-03-28T11:20:00.000-04:00

Discover the Fast and Easy Shape-Up
Plan… for Brides, Bridesmaids, and
Mothers-of-the-Bride

If you are dedicated to getting into the
best shape of your life, on your big
day, you’ll need these four things:

1) A sensible nutrition program, so you feel great and lose unwanted inches.

2) Smart workouts, based on your ability level, to sculpt
your figure.

3) Sleep strategies, to ensure a good night’s rest.

4) A stress management plan to de-frazzle your nerves.

Look no further because the complete 12-week, step-by-
step program to help you shine on your wedding day is
now available (for less than the cost of one hour with a
personal trainer).

Click here to get started:

WeddingShape Diet and Fitness Guide for Brides

It’s the last workout and nutrition plan you’ll ever need!

In the meantime, I wanted to share a few sneaky tips to
help you drop a dress size and wow everyone on your
wedding day!

Skip the energy drink

To avoid stomachache, stay away from pre-workout,
sugary sport drinks, says James Cornell, M.D.,
gastroenterologist at Sacred Heart Hospital in
Pennsylvania. “Unless you are performing intense
exercise for more than one hour, carbohydrate drinks
are unnecessary. They cause bloating, belly ache and
add unnecessary calories,” he explains.

Drink water

“Not drinking enough fluid may result in dehydration,”
says Sheah Rarback, R.D., spokesperson for the
American Dietetic Association. “Dehydration causes
headache, muscle spasm, a rapid increase in core body
temperature, and greater cardiovascular strain.”

Avoid “unauthorized” foods

“Consumption of pre-exercise simple sugars such as
white bread, bagels, breakfast cereal, and white rice, for
example, results in sluggishness,” says Cornell. “Plus,
you won’t burn your fat stores during exercise.” These
particular foods make our body release insulin rapidly—
the hormone that instructs certain cells to pull nutrients
from the blood and stockpile them for later use. “You feel
drained, like you’ve been in the sun too long,” says
Cornell.

…………………………………………………………

Making the commitment to look and feel fabulous when
you walk down the aisle is simple if you know the best-
kept fitness secrets that are revealed in…

WeddingShape Diet and Fitness Guide for Brides

See what everyone is raving about at:

WeddingShape Diet and Fitness Guide for Brides

Ordering now and save 45%. Just click on the link.

Until next time... have a great week.

Joe

2007-03-22T12:37:00.000-04:00

Get Bikini Ready in
12 Weeks

Your wedding day will be here
before you know it and there’s
a lot to think about. Plus beach
season is around the corner too...

Your to-do list will be a lot easier
to manage if you know the secrets
to de-stress. Added bonus: You’ll sculpt a beautiful wedding-day body, drop a dress size (or
two), and be ready to show off the new you in your honey-
moon bikini.

Check out how to trim, tone, and shape your way to a
gorgeous figure.

…………………………………………………………

Fitness Tip: How cheat meals help you drop fat

By now you know that looking and feeling great
involves a lifestyle change. Problem is, old habits
(think late-night ice cream binges) are hard to break.

Fortunately you don’t have to say goodbye to
decadent desserts and other high-calorie delights.
Once per week you should plan to indulge in a
comfort food as a reward for a week of clean eating.
A weekly cheat meal gives you something to look
forward to and helps you stay focused on your goals.

…………………………………………………………

If you want to lose inches, shape muscle, and
burn more calories you’re in the right place.
WeddingShape makes it easy for you to look and feel
fabulous in your dress, on your big day!

Your trouble zones don’t stand a chance when you
exercise right, eat figure-firming foods, and de-stress.
Problem is, with so many get-fit-quick diet tricks and
exercise shortcuts out there, it’s nearly impossible to
figure out what really works and what doesn’t.

Now is the time to make a change! But you’ll need a
guidebook to help you avoid the potholes along the road
to building an amazing body…

WeddingShape Diet and Fitness Guide for Brides is
the ultimate 12-week step-by-step eating & workout plan
to help you burn fat, get fit, and feel fabulous on your
wedding day... and for life!

Ordering is easy. Just click on this link:

WeddingShape Diet and Fitness Guide for Brides

Whether you’re a true beginner or seasoned fitness diva,
WeddingShape is jam-packed with answers to your
eating and workout questions.

Check out how these common exercise, nutrition, and
recovery mistakes are preventing you from sculpting
your dream body:

“I don’t challenge myself when doing cardio.”
Chapter 14 reveals the simple answer to burn calories
and work your heart in as little as 15 minutes.

“I always use the same amount of weight when I
strength train.”
Discover how to choose the right weight to shape your
body. Flab doesn’t stand a chance once you read
Chapter 6. You’ll learn body-sculpting, figure-firming tips
you’d have to pay a personal trainer thousands for.

“I never know what to eat before I exercise.”
Food is your fuel--the choices you make will make or
break how you look and feel in your gown. What should
you eat? When? How much? Your easy-to-follow
nutrition solution is waiting for you in Chapter 3:
WeddingShape Diet Secrets to Help You Burn Fat
and Sculpt Muscle.

“I often skip the flexibility part of my workout.”
Stretching supercharges your body and helps you get
the most out of your routine. But there are literally
hundreds of stretches to choose from. In Chapter 15
you’ll learn the best stretches (complete with step-by-
step instructions, easy-to-follow pictures, and savvy
coaching tips) and the right time to stretch.

Get in WeddingShape right now and SAVE 45%!

WeddingShape Diet and Fitness Guide for Brides

Have a great week.

Best,

Joe

2007-03-15T11:25:00.000-04:00

Find Out Why Brides are Raving About
WeddingShape

Satisfied brides are raving about WeddingShape's
sensible nutrition advice, custom-tailored workout plans,
insider tips to help manage stress—while juggling the
demands of planning a wedding—and secret sleep
strategies to rejuvenate, refresh, boost energy, and slow
aging every night. Click here to discover how you can
get slim and strong with our 12-week plan.

WeddingShape Diet and Fitness Guide for Brides

WeddingShape Success Stories

Kathleen Lost 10 Pounds in 12 Weeks!
“The cake and flowers made a great impression at my
wedding; however, those things were gone before the
next day. Photographs last forever! WeddingShape
helped me look and feel fabulous in my wedding dress.
I lost 10 pounds in 12 weeks!”

-Kathleen Kunz., age 25

Melissa Felt Confident in Her Gown!
“I spent thousands on flowers, music, and photography.
WeddingShape was both a bargain and an investment in
my future. With every new workout, I realized that this
was a lifetime purchase...I was on my way to becoming
a healthy and confident bride. I felt beautiful wearing my
sheath gown, and our wedding photos are priceless!”

-Melissa Torba., age 32

Samantha Lost 20 Pounds in 24 Weeks!
“I’ve been exercising regularly since I was on the high
school track team, but each year I seemed to gain
weight. When I got engaged I realized that I had even
less time for exercise, due to added wedding planning
responsibilities. So I started WeddingShape six months
before my special day. What a great program! I lost 20
pounds in 24 weeks and my energy levels are at an all-
time high. Before WeddingShape I spent six days a
week on a treadmill in my basement, and I felt like I was
wasting my time. Well, I was. The best part of the
program was feeling really confident in my bikini on our
honeymoon!”

-Samantha L., age 28

Maria Trimmed 4 Inches and 10 Pounds in 12 Weeks!
“Before getting into WeddingShape I felt out-of-shape
and unmotivated. Once I started my custom-made
exercise plan, cleaned up my diet, and made the
commitment to a healthy lifestyle, the results came
immediately. I lost 4 inches off of my waist and 10
pounds in the first 12 weeks.”

-Maria P., age 26

Lisa Loves Her New Body!
“You don’t have to spend hours in the gym to lose weight
and get in shape. I’m living proof! I went from a size 10
to a size 8 in 12 weeks! On my wedding day my friends
were complimenting me on my confidence and beautiful
new body.”

-Lisa H., age 24

Erin Lost 11 Pounds in Just 6 Weeks!
“The WeddingShape workouts are personalized to help
me meet my weight-loss goals: 11 pounds in just 6
weeks! This was important to me because I never really
exercised before. I was initially skeptical to go to a gym
and actually sweat but it was the second-best decision I
ever made—marrying my husband is the first. Thanks for
helping me make exercise a regular part of my lifestyle.”

-Erin M., age 25

Wendy Saved Money and Dropped 4 Dress Sizes!
“WeddingShape fit right into my wedding budget. Most of
my friends spent thousands on a dress that they would
wear for 12 hours. I spent less than the cost of one hour
with a personal trainer to tone my belly, arms and back,
learn how to eat properly, and essentially change my life.
It was a bargain. Plus I had my gown altered twice
because I dropped 4 dress sizes!”

-Wendy S., age 33

Dawn Lost 22 Pounds!
“Although I have a gym membership, I rarely used it
because of my busy schedule—I was a single mom with
two teenagers. WeddingShape helped me commit to an
organized exercise plan and taught me the right way to
perform the workouts. When my big day finally arrived
six months later, I was 22 pounds lighter and my arms
and back looked fabulous in my dress.”

-Dawn S., age 40

Cynthia Lost 6 Inches in 12 Weeks!
“My first reason for doing WeddingShape was to lose
inches so I could fit into my dream wedding dress. I
shrunk 6 inches from my hips and thighs in 12 weeks! I
learned not only weight-loss secrets, but how to make
smart lifestyle changes so I could keep the weight off.
The wedding is just one day, marriage and your health
last for a lifetime. WeddingShape gave me the tools and
know-how to make a positive change to both my attitude
and body.”

-Cynthia M., age 26

Post your WeddingShape Success Story today!

2007-02-27T10:10:00.000-05:00

5 Sneaky Diet Makeover Tips

How to drop pounds and inches at your favorite restaurant

In Chapter 2 of WeddingShape Diet and Fitness Guide for Brides, I write about the importance of eating 42 fresh, portion-controlled meals each week. If you’re like the rest of the busy brides-to-be, there are going to be occasions when you need to dine out. But celebratory dinners or lunch at your favorite café should not sabotage your figure-firming plans. Follow these five sneaky diet makeover tips to help you get in WeddingShape, even when you can’t control the menu.

1. Stay away from the bread basket. Need I say more? In fact, ask the waiter not to bring bread to the table at all.

2. Ask for sauces and salad dressings on the side. This will help you avoid unwanted and hidden calories. To still enjoy the flavor, try lightly dipping your food into the dressing or sauce.

3. Avoid ordering dishes with these words: crispy, fried, smothered, creamy, au gratin, béarnaise, buttery, hollandaise, pan-fried, and flash-fried. And don’t confuse “stir-fried” for “healthy”—although healthier than deep-fried foods, it is still fattening.

4. Look for words like: seared, grilled, broiled, baked, and steamed, which typically suggest a healthier dish.

5. Go easy on the alcohol, but an occasional drink won’t slow your progress. Just be sure to include it as part of your overall daily plan (and remember the way a hangover affects your next morning’s workout). Steer clear of fruity blended concoctions, which are usually packed with sugar and extra calories.

Do you have your own tricks for staying in WeddingShape while dining out? I’d love to hear your tips!

Best,

Joe

Joseph Arangio

Author, WeddingShape Diet and Fitness Guide for Brides

P.S. No time to cook? Watch this video segment to learn how to prepare a week's worth of meals in under two hours. From the grocery aisle to the kitchen, I show you how easy it is.

2006-12-18T13:39:00.000-05:00

Sleep Yourself Slim

I hope you’re enjoying this fantastic chapter in your life. Now is the perfect time to commit to yourself before you commit to another person.

Sure, you’re balancing many wedding-planning responsibilities right now (or procrastinating big time). Just remember to make time for yourself.

Along with exercise and proper nutrition, sleep is essential to your training program and will help you look and feel great on your big day.

Choose which scenario best describes you…

Every night, you go to bed at the same time and drift effortlessly into an undisturbed slumber, only to rise the next morning renewed and refreshed. You relax into the good night and open your eyes, only when you feel rested, without the whine of an alarm clock.

Or…

Your sleep schedule changes like the weather. Bedtime may be 10 p.m. one night and then 1:30 a.m. on the next. Sleep-sabotaging temptations sneak into your bedroom disguised as the internet, TV, and a host of anti-sleep foods. When the alarm clangs, you fumble for the snooze bar in disbelief: You’re more exhausted now then when you closed your blood-shot eyes five hours ago.

If the first scenario is not your reality, you may be missing out on the regenerative benefits of quality sleep. For starters, your body is a hormone factory and sleep is the key that initiates the manufacture and release of powerful, fat-blasting, body-firming substances. Only when you achieve good rest on a regular basis, are you rewarded with a host of chemicals that help bones, muscles, and joints rebuild after exercise and prepare you for the next workout.

Serious sleep deprivation affects your hormones, which stimulate appetite and may cause overeating and a host of other problems that will interfere with your body-sculpting plans.

I picked the brains of the world’s leading sleep authorities and came up with proven tips to help you get a good night’s sleep every night. The easy-to-adopt advice is jam-packed into Chapter 7 of my brand-new book…

WeddingShape Diet and Fitness Guide for Brides

It’s available exclusively at:

weddingshape.com

You’ll learn simple sleep strategies to de-stress, lose fat, and look fabulous in your wedding dress:

Reality is two-thirds of America sleeps less than the recommended eight hours each night, according to a recent survey by the National Sleep Foundation.

Turn to Chapter 7 of WeddingShape Diet and Fitness Guide for Brides to find out:

*How to wake up at the same time without an alarm clock, everyday
*Secrets to sleep continuously through the night
*A temporary recovery solution if you can’t get good nighttime sleep
*Easy exercises to improve the quality of your sleep
*How this sensible nutrition strategy helps you escape a host of diet-related sleep disturbances

…and many more sneaky sleep tips to slim and tone your physique.

Start this evening with a clean slate. Plan to sleep better and you will enjoy the healing rewards tonight.

Best,

Joe

Joseph Arangio
Author, WeddingShape Diet and Fitness Guide for Brides

2006-11-24T18:00:00.000-05:00

Pep Drinks

High-octane energy beverages may help, or hinder, your workout—just follow the rules

It’s not surprising that opportunistic beverage manufacturers have created a new chapter in the sports brew genre: energy drinks. The latest energy cocktails meld coffee-like doses of caffeine, and other invigorating ingredients, with ultra-sweet soda. Treat these beverages with respect and the supercharged liquid may kick-start your workouts. Drink a few-to-many and you’ll tremble like a novice trapeze artist. Some companies have added amino acids, vitamins and minerals to theoretically enhance mood and improve performance. There is little published research on the benefits (if any) of these vigor elixirs--most “energy-boosting” effects are due to the presence of caffeine or caffeine-containing substances like guarana. Here’s the skinny on caffeine and the latest energy drink craze.

Caffeine: Past And Present

Caffeine is quite possibly the world’s most common stimulant. It’s found in coffee, soda, cold medications, diet pills and now, energy drinks. The discovery of caffeine’s reviving effects can be traced to an ancient Arabian goatherd named Kaldi. One day Kaldi noticed that his goats were more peppy than usual (it’s safe to say that he had a lot of time on his hands). So he followed the goats up the mountainside and tasted some of the red berries that they were eating. As the legend goes, the energized goatherd ran back into town where he shared his discovery with the locals.

A Quick Pick-Me-Up

According to Susan M. Kleiner, Ph.D., R.D., co-author of Power Eating, energy beverages provide a jolt from caffeine and other stimulants, and a quick surge of energy from sugar. She attributes the performance-enhancing effects of caffeine to three possible theories: Caffeine triggers the release of epinephrine--the “fight or flight” hormone that not only prepares you to escape from a burning building, but helps you burn stored fat during a workout. Second, caffeine helps stimulate chemicals that improve muscle contraction, although the research is inconclusive at best. The third theory suggests that caffeine psychologically excites the user, thereby distracting you through a tough workout.

Dr. Kleiner notes that energy drinks, infused with caffeine, guarana and taurine, are popular among both students and truck drivers. People on college campuses and behind the wheel use these substances in an attempt to stay focused in sleep-deprived situations. Guarana boasts caffeine-like properties, which temporarily stimulate the user and help reduce fatigue. “Taurine allegedly improves mental alertness; however these claims are really not substantiated by the scientific literature,” adds Kleiner.

Row Faster

Athletes have recognized the benefits of caffeine for many years. In fact experts consider caffeine to have an ergogenic (performance enhancing) effect. According to an Australian study, competitive rowers who consumed about 100 mg of caffeine prior to a 2000-meter rowing test experienced a 2.7% increase in power while performance time decreased by 1.2%. Scientists noticed no change in the control group. In other words, drinking the amount of caffeine found in a cup of coffee may improve performance in short-duration endurance activities.

Be Still Your Beating Heart

On your way into the gym, you down a can of Super Turbo Juice and your heart starts pounding like a teenager on prom night. Dennis McGorry Jr., M.D., family physician in Allentown, Pennsylvania, says the caffeine in an energy drink may cause rapid heart rate in a small portion of the population. “Consult your doctor if you have an abnormal heartbeat or an increased heart rate that is accompanied by chest pain or dizziness,” says Dr. McGorry.

You: The Lab Rat

If you decide to sample one of the latest supercharged energy potions, at least treat them with the respect they deserve. Contrary to popular belief, most energy drinks have about as much eye-opening caffeine as your average cup of coffee (100 mg). According to Melvin H. Williams, Ph.D., author of Ergogenics Edge, a normal therapeutic dose of caffeine is 100-300 milligrams. If you want to use caffeine to boost your workouts, Dr. Williams recommends five milligrams of caffeine per kilogram body weight. For a 150-pound woman, that’s about 340 milligrams (less than three-and-a-half cups of coffee). Yet just because a little is good, more is not necessarily better. “If you consume more than the recommended amount you can expect nervousness, trembling and possibly impaired performance,” says Dr. Williams. To maximize the stimulating effect of caffeine-rich beverages, take a coffee break. “Abstaining from caffeine for two to three days before a workout may bolster the caffeine-induced epinephrine release, and theoretically increase fat burning during your workout,” says Williams.

Final Thoughts

In the wake of the energy juice craze you should continue to practice sound, portion-controlled eating habits. Remember that everyone is unique and may react differently to these high-octane beverages. If you routinely consume too many energy drinks, or cups of coffee for that matter, you’ll do more harm than good. Talk to your doctor about if you notice any changes in your health.

Turn to Chapter 3 of WeddingShape Diet and Fitness Guide for Brides to find out more insider nutrition secrets that you can use right now to look fabulous on your big day.

2006-11-07T19:15:00.000-05:00

How Many Calories Do You Need?

Every worthwhile diet book in the history of diet books is built around the fundamental truth that if you eat more calories than you burn off, you’ll get fat. Period.

To determine how many calories you need to consume daily, you’ll need to figure out your wedding-day goal…

1) Maintain your weight

2) Lose weight

3) Gain weight

Obviously losing weight without losing body fat will do you no good. If you follow a portion-controlled nutrition plan, exercise regularly, and recover from the stressors of life, you’ll drop body fat regardless of what the bathroom scale tells you.

In Chapter 4 of WeddingShape Diet and Fitness Guide for Brides you’ll learn the step-by-step formula to determine exactly how many calories you need to achieve your figure-firming goals. Better still, you’ll discover metabolism-boosting foods (so you’ll burn calories faster), get a grocery list to take the guess-work out of food shopping, and many more sneaky diet secrets.

Pick up your very own copy of WeddingShape Diet and Fitness Guide for Brides today and SAVE 30%.

2006-11-01T15:20:00.000-05:00

How to Sleep Away Pounds

More fantastic health insights from Erikka, our bride-to-be...

Sleep is most important when I am busiest, and have the least amount of time to rest.

When my sleep pattern is erratic, or I don’t get enough sleep, it seems to take me days to recover. I accomplish less the next day. I feel sluggish and tired. And I get sick more often.

Lately I’ve made an effort to do two things to help me deal with the stresses of planning a wedding: 1) get to bed at the same time every night, 2) get at least eight hours of sleep. I can’t believe the difference that a good night’s sleep makes—I feel refreshed and energized each morning. Plus I have more pep throughout the day!

Also, I’ve read that you burn fat when you get quality rest, because your body releases fat-burning chemicals in the deepest stages of sleep. Losing weight while sleeping? What could be better than that?

Check out the insider's guide to sculpting your wedding-day figure.

2006-10-26T10:35:00.000-04:00

Choose Figure-Firming Foods

Our bride-to-be, Erikka, talks about the benefits of following a healthy eating plan during her wedding-day countdown.

Eating right is just as important as exercising. I've learned the hard way about nutrition. I am constantly on the go, driving from place to place. In the past I would often pick up fast food if I needed a quick meal. This was always a bad choice due to high calories and fat. Plus I never felt quite right after eating junk... I guess it's true: You are what you eat.

This semester I'm taking a fantastic nutrition class (talk about perfect timing). I am required to record the food and amount I eat for an entire day. From there, I visit the website MyPyramid.org and enter my food intake that I had recorded. Out of the six food groups, I discovered that I only fulfilled one area. It was obvious that needed to change my lifestyle if I wanted to lose weight and feel great. I discovered that I was barely eating anything in the fruit and vegetable category! Now I make sure that I have a piece of fruit with every meal (by the way, a balanced meal consists of one low-fat protein and one healthy carb).

Every day I eat five small meals, one meal every three hours. I can't believe how easy it is. A portion of grilled chicken, a grapefruit, and a tall glass of ice-cold water is my favorite!

Here’s a great tip from nutrition class: Choose colorful fruits and veggies. Bright colors mean that the food is packed with nutrients. (Too bad this rule doesn’t apply to desserts!)

Stay tuned for more of Erikka’s pre-wedding health and fitness thoughts…

To get a ton of great tips on how to eat right, manage stress, sleep away pounds, and sculpt a beautiful body, go to WeddingShape.com and sign up for WeddingShape Diet and Fitness Secrets Newsletter . (It's FREE!)

2006-10-24T23:29:00.000-04:00

Tips to Look and Feel Fabulous on Your Wedding Day

I recently spoke to a young bride-to-be named Erikka. Thought you would enjoy her comments on getting fit for the big day. She’s got a lot of great advice:

“Will you marry me?” is a question that changed my life forever. At first, the overwhelming feelings of happiness and excitement took over my mind and body. Immediately, I wanted to tell the world of the exciting news. So I called my friends and family and shared the details of the engagement. After the excitement, the question became what do I do next?

Stresed? Get Organized!

Personally, after I got engaged, my stress levels were so high that I could not focus on a single detail of my wedding. That is when I decided to get organized. I found it useful to visit wedding websites, which provided free online checklists. This helped me get organized because the checklists provided a step-by-step method of managing the tasks I needed to complete in order to plan my wedding. As I started to contract photographers, florists, limousines, DJs, reception sites etc., I found it essential to use a planning notebook. The notebook helps me visualize what I have left to do, for example, where I stand on payments or appointments. In addition, I save all contracts and receipts just in case there is a discrepancy with a vendor after the wedding.

Exercise With a Friend

It's a fact that physical activity can help you feel and look phenomenal on your wedding day. Currently, I am enrolled in a jogging class at school and the class meets twice a week.
We warm up by walking the perimeter of a football field and stretching each group of muscles. After the warmup, we go on a three-mile jog through a park. When we return we cool down and stretch again. Stretching is necessary but often neglected. (I've often wondered, who wants to stretch after you just exercised?) However, the benefits of stretching outweigh the time and energy it takes. Stretching decreases the chance of an injury, increases flexibility, and decreases lactic acid build up (which can cause soreness, OWW!) The class also provides me with a routine that demands commitment. When I schedule fitness into my days, it's easier for me to follow through with my workouts.

Outside of class, I attend a gym with my friend and bridesmaid, Jess. The buddy system provides motivation and support while we work out. There are days I don't feel like exercising but Jess motivates me to go. She always says, “We are going to look so hot at the wedding.” As silly as it may sound, she is right. My goal is to look as fit and beautiful as possible be. The harder I work, the closer I get to meeting my goals.
In addition, physical activity helps me relieve stress. When I work out I can release aggression and frustration in a healthy way. After I finish my workout, I feel like a weight has been lifted off of my shoulders (no pun intended). I can finally relax!

Stay tuned for more of Erikka’s pre-wedding health and fitness thoughts…

2006-10-11T13:22:00.000-04:00

Don’t Miss the FREE WeddingShape Diet and Fitness Secrets Newsletter!

Hi Joseph,
I recently signed up for the free newsletter and I was wondering when I would start receiving my tips?
Erikka

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Hi Erikka,

Thanks for the note. The FREE WeddingShape Diet and Fitness Secrets Newsletter goes out every Tuesday. You're going to love the insider workout, nutrition, sleep and stress management tips. Plus you get timely wedding planning strategies to help you de-frazzle your nerves during this exciting time.

Are you a bride-to-be? If so, when is the big day? What are your diet and fitness concerns? We’d love to hear the details…

Here are three simple steps to guarantee that you don’t miss any of our cutting-edge newsletters:

Step 1. Sign up for the FREE WeddingShape Diet and Fitness Secrets Newsletter .

Step 2. Check your email to confirm your subscription. Just click on the confirmation link in the email.

Step 3. Every Tuesday, look for tips to help you melt fat, sculpt problem areas, reduce stress, and get into the best shape of your life. You’ll also receive wedding planning advice and many more surprises...

By the way, our computer-techie guy asked me to share this with you…

If you have spam-blocking software or internet service provider (ISP) filters, you MUST add WeddingShape.com and all email coming from WeddingShape.com to your list of approved senders (also known as a "whitelist" or "safelist.")

Nowadays, legitimate email may not reach its intended destination due to aggressive spam-blocking measures. This is especially true if you are subscribing from a work email address. If you subscribed from a work email, you may consider re-subscribing from your home or personal account, because corporate email security is more likely to block the ground-breaking diet and fitness secrets... which you don't want to miss!

Talk to you soon.

Joe

2006-10-10T19:19:00.000-04:00

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2006-09-08T13:10:00.000-04:00

Why You Must Set a Deadline…Now!

When it comes to your body, the biggest problem for brides-to-be is that when there isn't a deadline, it's very hard to set goals. The wedding is a built-in deadline. Whether you’re getting married in 12 weeks or 12 months, we’ll teach you the diet and workout secrets that will have you looking your best when it counts.

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2006-09-07T09:15:00.000-04:00

It’s Time to Do Something About the Way You Look and Feel.

Perhaps it’s been awhile since you’ve felt good about your body. Or, you may be in the happy minority who feel great. But you’re still not where you want to be. And you’ve lost interest in exercise. Making little or no progress with those generic, one-size-fits-all workout plans found in virtually every fitness book. You spend hours on the treadmill or stair-climber but still have trouble losing weight and inches.

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2006-09-04T13:12:00.002-04:00

Look and Feel Like a Million Dollars On Your Wedding Day!

Learn the best-kept diet and fitness secrets to zap fat, lose inches, and boost energy. See what these beautiful brides are saying about WeddingShape.