Somewhere between flower arrangements and party favors, you’re thinking about how you – the bride – will look on your wedding day. You dream of sculpted shoulders, toned triceps and a trim waist that fits perfectly in that beautiful gown. But with so much on your mind, it’s important you keep stress to a minimum. You can do this flawlessly with the right wedding diet and workout plan in place. These 10 steps will help ensure you look and feel energized, healthy and absolutely glowing for your big entrance.
1. Assess your current training schedule: If you’re a runner, it’s time to add upper-body strength training for the next few weeks. Already hitting the gym? Increase your reps and lower the weights to achieve a more sculpted look. For all those class junkies out there, be sure you take at least three body-sculpting sessions each week (or incorporate free weights into your workouts). If you do nothing else up until the wedding, sticking to at least five toning and sculpting exercises per week is a must!
2. Target your core: A trim waist looks wonderful in a wedding dress (and in a bikini on the honeymoon). What you DO NOT want to do are heavy-weighted workouts that could potentially add inches in the wrong direction. Instead, go light. With 3-4 days a week of core-centric moves using little to no weights and higher reps, you’ll get the whittled middle you’re after. Sprinkle Pilates into the mix if you can. It’s one of the best core workouts you can do.
3. Complete your cardio needs: Cardio queens, this may be music to your ears. You need at least 30 minutes, 5 days a week of cardiovascular exercise. The goal here is to burn extra body fat, so no strolling on the treadmill, ladies! Warm up sufficiently and then keep your heart rate up for a solid half hour. If cardio is already part of your routine, add another 15 minutes to each session.
4. Hire a trainer: As long as your finances allow, treat yourself to a personal trainer. You only need the pro for a few weeks, which may help with the cost. The great thing about a trainer is you simply explain your goals and expectations, and they put together a comprehensive program for you. All you do is show up and put in your best effort!
5. Say om: Making so many decisions, writing thank-you cards, talking to vendors and staying organized through it all can be stressful. A yoga class may relieve some of that tension. Practicing controlled breathing, stretching and mediation is a heart-friendly combination that also works wonders on your mind.
6. Pare down your diet: Write up a simple diet plan and stick with it! When preparing for a contest, I eat the same thing for almost every meal, every day until show time. It’s actually not as boring as it may sound, but it does make eating easier than ever. And right now, you’ll welcome anything you don’t have to think too much about.
7. Don’t skip meals: It’s important to take in enough calories. Starving yourself will only slow your metabolism. Plan 5-6 meals per day, with each meal consisting of 4 ounces lean protein, lots of veggies, 3-4 ounces of complex carbs (such as brown rice, oats, sweet potatoes or cream of rice) and healthy fats (try 1 ounce nuts, 1 tablespoon flaxseeds or a teaspoon of coconut oil). Make the last meal of the day a casein-based shake to give you slow-releasing protein that keeps your body working while you sleep.
8. Cut out sugar: A few weeks out from your wedding day, start slashing the sugar. Fruit is OK, but only once a day for now. If you’re craving sweets, mix ½ cup cottage cheese with 2 tablespoons chocolate protein powder. Drink water and wait 15 minutes. If you’re still hankering for sugar, have a square of rich, dark chocolate.
9. Sip some more: Increasing your water intake is important pre-wedding. Drinking a gallon of water a day can help keep your body hydrated and flushed out
10. Pump up your progress: Metabolism-supporting supplements work in conjunction with a regular exercise routine and clean diet to help get your body in the best shape of your life. Look for a formula with conjugated linoleic acid (CLA) or green tea extract. Energy-promoting foods and drinks can also provide a boost when you’re not feeling motivated to hit the gym.