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.
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 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.
Director, PEAK Strength & Conditioning CLUB Author, WeddingShape Diet and Fitness Guide for Brides 5925 Tilghman St.Suite 200 Allentown, PA18104
USA
Wednesday, April 02, 2008
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
Joseph Arangio, MS, CSCS Director, PEAK Strength & Conditioning CLUB Author, WeddingShape Diet and Fitness Guide for Brides
Thursday, March 27, 2008
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:
WorkoutBuilding 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.
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
Friday, March 14, 2008
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.
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.
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.
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.
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!
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.
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.
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.”
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.
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.
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
A
B
…………………………………………………………
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
…………………………………………………………
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.”
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)
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.
Wedding Shape Diet and Fitness Guide for Bridesoffers 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)
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Click hereto 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
Wednesday, June 20, 2007
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.
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.
Friday, June 01, 2007
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 IndianaUniversity’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.
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