Category Archives: Bridal Biceps

Wedding Week Part 2 – Adventure is out there!

I think that often fitness and working out is where we learn a lot about ourselves. I think it is a great way to become empowered and find the courage to be the person you want to be in your every day life.

It is a little microcosm that allows us to become the people we want to be.

I think working out is almost more important for the mental health benefits than the physical.

That being said, I’m going to stray today into the realm of sappiness and mental attitude with Part 2 of my Wedding Week series.

I think all big life events make us take time to reflect.

To reflect on where we’ve been. To reflect on what we really want out of life and who we are. To even reflect on where we want to go.

If you haven’t seen “Up,” go watch it right now! Just kidding….but seriously.

And when we reflect it isn’t necessarily the BIG EVENTS that truly stand out the most or seem the most meaningful. Actually it is often the boring little things that you can’t even fully describe that mean the most.

It is those boring little things that happen day in and day out that mold us.

Those boring little things are sometimes even the true adventures, whether or not we recognize it at the time.

I’ve done a lot of reflecting recently because of getting married…and because I was trying to figure out how to express how much I loved Ryan in my vows.

Actually it was super frustrating writing my vows. I generally have an easy time writing. I pick a topic and I just go. I rarely write a second draft. Most of the time if I have any sort of block I just walk around my apartment until the block has passed and that is often only a matter of minutes.

But with my vows nothing just seemed right. I can honestly tell you I wrote at least 10 drafts…some of them were even written in the note pad of my phone when I would randomly have an idea that seemed amazing.

In the end though, I wasn’t happy with any of them. They all seemed empty.

They stated that Ryan was my best friend….DUH.

They told funny stories about our relationship in an attempt to show our love. Like about how oddly perfect we are for each other.

But none of them could fully express just how much Ryan meant to me.

wedding collage

A little wedding weekend collage.

And then I stumbled onto a quote from the movie “Up.” (This by the way is one of my favorite movies and Ryan and I started our first dance to a song from this movie!)

In the movie, the little boy, Russell, tells a story to Carl about hanging out with his dad and then says, “That might sound boring, but I think the boring stuff is the stuff I remember the most.”

The boring stuff is the stuff that I remember the most….

The boring stuff is the stuff that relationships are made of…That love is made of.

It isn’t grand gestures or romantic getaways that make you love a person. That stuff isn’t LOVE.

It is the little things that happen every day. It is the boring little routines, even, that won’t interest anybody but you that truly shape things – that truly shape YOU.

It is those seemingly boring little events, routines, habits that are the TRUE ADVENTURES.

And this doesn’t just apply to love and relationships.

Honestly life, in general, should be about remembering and appreciating the boring little things because those are the things that truly matter.

At least I’ve always found that to be true.

Thinking back over the years what I remember more than specific victories (like winning the powerlifting competition) or defeats (like not hitting my goal at the kettlebell competition) is the journeys.

I remember all the hard work that I put in day in and day out. I remember that feeling of signing up for something that I’d never attempted before and then committing to training as hard as I could.

And don’t get me wrong, the big events are nice highlights, but they aren’t what truly mattered. They honestly didn’t do near as much to shape me as the journey….As the boring work I put in each and every day to reach them.

Those nondescript events, those daily struggles that looking back I can’t pinpoint, but just remember the feelings of, are what truly mattered. Those were the true adventures.

Those are the feelings that I wouldn’t trade for anything else.

So I guess after all this rambling, what I want truly want to say is, “Stop getting caught up in accomplishing something big. In doing something BIG.”

You don’t have to force some big adventure or think your life isn’t complete if you don’t do something HUGE. Adventure is out there every single day. All you have to do is be willing to put yourself out there and live.

Because 50 years from now when you look back, I honestly think more than anything you’ll be proud of the journey. Proud of the days you spent in happiness or even in struggle working to move forward, grow stronger, become more yourself.

Adventure is out there! Don’t wait for something big to happen. Go out and enjoy all those boring little things that happen every day!

Wedding Week Part 1 – Wedding Weekend Workout

This past Saturday, I married my best friend. I married the person that, even when he makes me so mad I want to punch him, I still want to run to him to make it better.

I married a man who accepts me completely – He accepts me in all of my Type A-ness, which sometimes even includes an inability to let go of work (this is honestly the longest I’ve gone without posting since the inception of Man Bicep AND I have still texted clients who’ve told me to stop texting them and get back to my vacation.)

I just love what I do…And he accepts that because he is AMAZING.

He even accepted (and took pictures in fact!) that I needed to teach a little wedding bootcamp at the house the day before the wedding. Which was a TON of fun!

Taught everyone some new moves they could do at home with no traditional equipment. (Monkey Knuckles, one of my best friends and a client from Boston, was even there. Miss you Juliana!)

With the workout, we got a good little sweat going and had some fun in the process (plus I think we ended up cleaning the floor with our towel moves!)

Here is our fun little workout if you want to give it a try! (Wouldn’t usually do so many different exercises, but wanted to give them lots of new stuff to leave with!)

Wedding Weekend Workout:

bridal bootcamp

Post workout bicep pose!

Warm up (stretches for calves, hamstrings, glutes, hips, shoulders and back)

Circuit #1:

3 rounds:
8-12 reps Towel Glute Bridge with Curl (Do a single leg curl to regress)
3-4 Circle Crawls each way

Circuit #2:

3 rounds:
15-20 each side Towel Mountain Climbers (Do not use a towel under your feet to regress)
8-12 reps each side Single Leg Deadlifts (3 count lower down)
5-10 reps Gorilla Crawls forward

Demonstrating!

Demonstrating!

Circuit #3:

3 rounds:
8-12 reps each side Curtsy Lunge on Towel (Take out the towel to regress)
30 second Scapular Hold
8-12 reps Push Up (5 second lower to progress. Incline to regress)

Best move ever!

Best move ever!

Circuit #4:

3 rounds:
20 second holds
Front Plank
Side Planks
Plank Hip Dips (Hold front plank and rotate side to side touching the hip down on each side)

This is a great total body workout you can do with no equipment. The workout doesn’t take very long and you can also easily simplify it if you are shorter on time!

And the best part was, everyone was challenged no matter their fitness level or exercising experience!

Stay tuned for more wedding week posts to come shortly!

Pre-workout workout...practicing walking in heels

Pre-workout workout…practicing walking in heels…And in case you can’t tell…They are wonder woman heels!

My wedding heels.

My wedding heels.

 

How Does Stress Factor In?

I fully believe that a healthy lifestyle – that feeling GOOD – is about more than just eating well and working out. I think that sleep also factors in. As well as sunlight (aka vitamin D).

And so does stress for that matter.

haha making yourself laugh or smile can literally brighten your day!

Actually I think STRESS has as much to do with a healthy lifestyle and achieving your diet and exercise goals as eating clean and working out do.

In many cases, it may be the reason you HAVEN’T hit your goals yet.

Stress can negatively impact your healthy lifestyle in numerous ways:

  • Being stressed out can cause you to eat when you aren’t hungry. It can make you THINK you are hungry when, in fact, you aren’t.
  • The hormone cortisol is released when you are stressed. Cortisol is a catabolic hormone and can actually hinder muscle and strength gains. It has also been linked with a build up of abdominal fat.
  • Cortisol also interferes with your metabolic processes, causing your metabolism to slow down.
  • Stress drains our self-control, which makes it harder to force ourselves to eat well and workout if those things aren’t already habit.
  • When we are stressed, we have a harder time sticking to new routines and habits. If we are trying to create new lifestyle habits, those will likely be the first things to be dropped when we are low on self-control..
  • Stress causes us to feel more fatigued, which makes us less likely to expend energy cooking and/or working out even though working out and eating well may actually help our stress levels.

Stress itself not only causes changes in the body, which can hinder you from hitting your health and fitness goals, but also causes you to not care about your goals…at least for the moment (which then leads to a bad cycle of giving up, getting frustrated, gaining more weight or moving farther from your goals, trying to start again and repeating the whole process over).

But the problem is…Controlling your stress isn’t as simple as eating well or going in to workout.

Controlling your stress has a lot to do with recognizing that your self-control isn’t infinite.

I’ve mentioned before that your self-control is like a gas tank. Every time you have to stop yourself from eating that treat you want or not yelling at that person who is being a jerk to you, you withdraw a little from that gas tank.

And if you withdraw too much without recharging, something is going to have to give. And as I’ve mentioned before, that is usually the diet and exercise program.

So how do we keep our self-control tank fuller and our stress level lower.

We realize that we can’t do everything all at once!

I know that is an earth-shattering statement…NOT…but it is the truth.

I’ve thought a lot about this over the past few months as I’ve planned my wedding and continued to work hard to build my business. I’ve thought about this as I’ve performed a fine balancing act of work, wedding, social life, diet and exercise.

I’ve thought about this as I’ve considered how many brides I’ve talked to claim they can’t keep up with their diet and exercise program because of the stress of wedding planning.

Let me just take a second now to say…I’m an extremely type A person. I love lists. LOVE lists. I love planning and having everything mapped out.

But there are lots of things in daily life that you can’t plan for. And it is those unplanned events that tend to stress us out and drain our self-control so much that we drop the ball on at least one of the things we plan to do (and generally that is the thing we deem the least important…aka generally diet and exercise).

So then how do you keep your self-control full if you can’t plan for certain events?

By planning for what you know!

This may seem obvious, but I can’t tell you how many people DON’T take advantage and plan out what they can.

No…I can’t plan for a whole new group of people to randomly want a bootcamp at a time of day when I usually do other work. No…I can’t plan for a friend to need a babysitter last-minute for 7 hours on a day when I planned to finish up everything for the wedding.

No…I couldn’t plan for a whole bunch of the stressors that happened over the last month.

But there were a lot of different things that I could plan out – that I did plan out.

And those plans kept me on track even when it felt like my self-control hit empty for a second. Those plans kept me from having to stress about daily tasks, about my diet and exercise program, which in turned allowed me to stay constant even when I felt drained.

Shoot those plans, in many cases, even helped refuel me because I didn’t have to THINK about what to do when it came to many daily events.

Let’s face it…when you have a PLAN, you know what you have to do to hit your goal. You have something telling you what to do and something holding you accountable.

Not having to think and having something holding you accountable is powerful stuff. It is key if you want to hit your goals.

Not having to think about what you need to do alleviates stress because it lessens the number of decisions we have to make in a day, which is especially helpful when we are super busy and unforeseen decisions and problems arise.

And accountability…I find that when I know what I’m supposed to do, my self-control is strengthened. I don’t want to go against what I’m supposed to do especially if it is written down and I can see evidence of failure.  I’m less likely to give up or cheat on something concrete than I am on an abstract desire.

The crazy thing is too, that if you stick with your plans, if you stick with your healthy eating and exercise program, your stress will also become less (even though generally those are the two things we want to give up on first when we are stressed).

How do you manage stress? How do you create plans to help yourself succeed? Did you realize stress was hindering you from hitting your goals and what did you do about it?

Cookies, Cookies, Cookies

Yes to the dress...just maybe not this one...

Yes to the dress…just maybe not this one…

Around the holidays, I kind of feel like Cookie Monster – I see cookies and I want to stuff them all in my face as fast as possible.

And may times, I give in.

However, the last two holidays, I’ve actually had to keep my diet fairly clean in the weeks before the holidays (when it seems that almost everyone is bringing in junk food!).

Last year, I had to make weight for the powerlifting competition and this year, I had to look good for wedding dress shopping.

Two very different motivations…both equally compelling.

This year, I knew we would be looking at dresses when my Mom and sister came out to visit, which meant that I needed to feel confident and good about how I looked. I didn’t want to be bloated and full of cookies and burritos and other indulgences.

But it wasn’t easy to turn down all of the cookies.

I think that is what motivated me to try the potato diet experiment. I was motivated to stick to it because I wanted to see how it worked. (Interestingly enough that diet actually hindered my weight loss. I finally dropped all of the weight from my vacation binge once I went back to my low-carb, high protein and fat diet.)

However, the clean diet before the holidays was worth it.

I looked great AND I found the perfect dress! YAY!

Actually getting the weight off made dress shopping easy AND fun because I felt like I looked good in almost everything I tried on.

If I’d been up and bloated from a ton of bad food, I wouldn’t have felt as confident which would have probably made me feel more down about how everything looked.

Let’s face it – how you feel you look DOES influence how you feel things look on you!

So I avoided the sweets and felt good.

However, that doesn’t mean I’m going to totally deprive myself!

The holidays are a time to indulge and enjoy. BUT that doesn’t mean you have to binge eat for weeks!

My point is that you can plan ahead, look great for any events by eating super clean BEFORE the holidays and still get to indulge in plenty of cookies during the holidays before returning to your clean eating program!

So if you have a wedding coming up or are doing some major dress shopping this January, don’t let the holidays derail your progress! Plan ahead!

Pinterest Weddings

So Pinterest is great if you need inspiration for planning anything, even a wedding.

It also can provide you with inspiration to get in shape for your wedding.

BUT it can’t actually make you do it. And it can’t help you get results or stay on track.

However, a proper plan can!

First, set a goal and a target date. This date shouldn’t be the day of your wedding. It should be a few days before your final dress fitting.

If you don’t know how long you have to accomplish something, you won’t be able to set realistic goals OR set up a program that will lead you to success.

Once you set your long-term goal and have a clear timeframe in which to accomplish your goal, you need to break that goal down into short-term goals that will help you track your progress. An easy way to do this is to set target weights based on your dress fittings.

Now you have to figure out HOW to accomplish your goal.

Do some research and think about WHAT WORKS FOR YOU…Not what your friends say work or some magazine says is the key to success…Think about what works for you…And what DOESN’T work for you.

Do you enjoy working out at home more? Or will you not do the workout if you don’t have an appointment with someone and go out to a gym?

Do you need guidance or will you keep yourself dedicated and motivated?

Have you dieted and had success in the past? Or do you need diet recommendations?

There are some people who can go it alone and once they have a goal set will stay committed. However, there are also people out there that need some outside motivation.

The question is, which are you?

Once you know, pick a program.

In terms of workouts…Find an in home workout program that will help you reach your goals or meet with a trainer to have them design a personalized program for you.

Of course, I’m biased but I think that it is always best to have a program designed specifically for you. Even if you want to go it alone with the personalized program, getting something designed FOR YOU by someone trained in the fitness field may just help you reach your goals more quickly and efficiently.

No matter where you get your program, it should go through a progression. You shouldn’t just be going at 100% the entire time.

There should also be some weights, some slow long cardio and some short intense cardio intervals. You can’t ignore any of the pieces of the puzzle! Just running or doing cardio for hours won’t get you there!

HOWEVER, when picking out your own program or talking to a trainer, you also want to consider the types of activities that you enjoy doing. (If you enjoy running, don’t stop doing it, BUT do add in some strength training. It will not only make you look better on your wedding day, but it will also help your running!)

Don’t only consider your workout progression though, also think about how you will use your diet to reach your goals.

Read some of the great information out there about different diets and look at studies. Don’t just believe what mainstream media says!

At the beginning of your diet even experiment slightly, varying your diet. High carb, low carb. Gluten-free. High fat, lower fat. Vegetarian.

When you pinpoint something that has some success, stick with it. Develop good habits and stick with them. Then at points go a bit stricter.

You don’t want to deprive yourself. Yes there will be points during the months leading up to your wedding that you will want to be stricter about what you eat, but you never want to feel fully deprived.

Just like with your workout program, plan out a progression so that you are eating to promote great workouts while working toward your goal.

So now you have a timeframe, a long-term goal, short-term goals to check up on your progress and a clearly laid out program with a clear progression.

Now implement it! 🙂

If you need any help creating your own plan for your wedding (or any goal that you may have), let me know or contact a gym in your area.

If you happen to be anywhere near Costa Mesa, stop in to the gym I work at called Innovative Results.

Also, I’m going to start writing Bridal Transformation blogs for the site so if you want more help to get you ready for your wedding day, check them out!

Wedding Dress Fittings

So last night I went with one of my friends/clients for her final dress fitting at Mon Amie.

I have to admit…I was kind of not looking forward to it.

I wanted to see her looking beautiful in her dress….

BUT I HATE WEDDING DRESS STORES!

I walk in and am overwhelmed with all of the puffy white frilliness. I feel like my head just starts spinning and I just want to leave.

I’m completely overwhelmed by the idea of looking through them for my own dress.

Anyway, I went with my friend/client for her final fitting and she looked absolutely stunning. Her dress was perfect for her and she looked wonderful in it.

She was also shocked to find out that over the last month she had dropped even more weight!

Her dress was even looser and she felt great about how she looked in it. She even decided not to wear those spanks that we ladies sometimes want to wear to make everything look even smoother!

The point is – She looked great and she felt good about how she looked.

Her happiness was infectious and she really got me to thinking on my way home.

For one, I thought about how probably some of my best friends EVER started out as clients.

Two, I thought about brides and looking beautiful on their wedding day.

I’ve said numerous times that you can’t just start working out two months before your wedding and hope to look exactly the way you want unless you are already almost at your goal.

But it isn’t about just reaching your goal on the exact day of your BIG DAY. It is about reaching your goal right before your final fitting.

If you can look perfect on the day of your final fitting, you will feel confident about how you’ll look in your dress. Also, you can make sure your dress is perfectly fitted to your dream body.

Plus, if you still have a month or so to go after your final fitting before your big day, you’ll give your body even more time to adjust to your new-found leanness, which will only make you look better! Then the last month you can just focus on maintaining instead of stressing over cutting off those last few pounds!

So after attending my friend’s fitting, I’ve decided that the main focus of the new bridal workbook I’m designing is DRESS FITTINGS. Short-term goals should be set based on wedding dress shopping and fitting dates because the best way to make us feel confident about how we will look on our wedding day, and relieve a lot of stress, is to have us be at certain targets while we are finalizing our dress.

So while you start working toward your wedding dream body, consider when you are having dress fittings. Mark them down and set short terms goals that will have you looking perfect by your last fitting so you will be stunning on your wedding day!

P.S. I’ve decided that maybe I will eventually brave a wedding dress store to look for a dress myself….Just not yet….haha

What women want….

To look like on their wedding day….

Toned arms and shoulders, a slim waistline with just enough curve into toned hips, butt and legs.

How do most women get there?

By doing chronic cardio, starving themselves, and lifting light little barbie weights only a month before their wedding.

But is this really the best way to have the arms, waist and butt of your dreams on your wedding day?

HECK NO!

If you really want to look lean and toned you can’t just do cardio and you most definitely can’t starve yourself.

You need to lift challenging weights, eat the RIGHT foods and start working toward the body you want early on.

I tell my clients (and plan to do the same myself) to plan to have reached their goal weight or body composition the week before their final fitting, which is only a month or so out from their wedding.

The last month or two should only really be maintenance.

The key throughout your workout progression toward you BIG DAY is to do compound movements. Don’t waste your time with the bicep curls, shoulder presses and tricep extensions that most programs recommend. While those can be good if you are a powerlifter looking to really isolate and strengthen weak muscles, those moves really aren’t giving you that much bang for your buck.

They don’t have a whole heck of a lot of calorie burn AND they are only working on one muscle group when you could be hitting 3 or 4 with a compound movement.

For instance….the deadlift…It works just about everything. Want a great backside? Want a toned upper back, butt and thighs?

DO DEADLIFTS!

Or any other powerlifting move for that matter. Or you can use kettlebells, resistance bands or the sled

There are a ton of different strength training things that you can do! Find some that are fun and that get you results efficiently AKA compound moves!

Also choose the compound moves that target your trouble areas.

While we can’t spot reduce areas, we can build up proper muscle tone to make our problem areas look better. Eating a healthy diet and later the added cardio we do during cutting will reveal that beautiful muscle we built up even more!

And while I LOVE lifting heavy and think that it is key to the body that you dream of having on your wedding day, cardio does become a more important part as you are trying to become more lean and toned.

That doesn’t mean you just stop lifting and start logging in tons of miles.

It means sprints, some long distance JOGS for some slow fat-burning cardio AND still an intense heavy lifting routine.

Of course once you up your intensity during the final few months before your last dress fitting, you will need to remember to take time to rest, foam roll and release some stress! Working out though can be a great way to make sure that you are still getting enough “me time” BUT that doesn’t mean you can just start living in a gym and not practice proper recovery!

10 Key Moves to Get the Body We All Want on our Wedding Day! (So many move I love, but these will give you a huge bang for your buck!)

  1. Deadlifts – Deadlifts are a full body move. They are perfect to tone your upper back, butt and hamstrings. Plus they are a real fat burner because they work so many big muscle groups! (I LOVE YOU DEADLIFTS AND MISS YOU!) One new explosive deadlift move I’ve started using is a rotational deadlift. I set up the bar in a t-bar row hold and put weight only on one end. So I deadlift up the end with weight and rotate toward the stand as I stand up. So if the weight is on the right as I stand up, I rotate to the left pushing the weight out and up until my arms are straight.
  2. Kettlebell Swings – Another great way to get a great toned hips, butt and thighs! This move may be just as good as the deadlift. It is, however, just a bit harder to master. Make sure that if you want the butt toning effects of the swing that you aren’t squatting down so much as doing a hip hinge! NOT A SQUAT! More of an RDL…but still not an RDL.
  3. Kettlebell Snatches – Another tough move, but a full body one. Develops explosive power, which means more muscle power! It is great to develop power in your legs, tone your core (lots of rotation and stabilization) and strengthen your shoulders.
  4. Pull ups – I LOVE PULL UPS or any variation of them! (You can even do a pull up and hang if you want some extra core work!) They tone your back, biceps and core! Get great arms while benefiting from the extra calorie burn of working a big muscle group like your back! (And a toned back looks pretty good in a strapless wedding dress!) Plus, if you strengthen your lats, they will help your waist look slimmer by creating more of an hour-glass figure!
  5. Push ups – Strengthen your chest, triceps and shoulders just to name a few muscles. Lifting heavy can sometimes just mean lifting yourself! If you want to make them even more challenging, make them explosive. As you push up, come up off the floor! They make the push ups that much harder.
  6. Medball Pass and Shuffle – Honestly, one of my favorite new moves. Cardio because of the shuffling back and forth. Plus it is a great move to develop lean POWERFUL muscles. Best when done with a partner. Perform a chest pass with a heavy medicine ball with a partner while shuffling down and back.
  7. Sled pull/push – So by pulling I mean pulling a sled toward you with a rope. Great leg, core, back and arm workout! And then if you push it back to its starting place, you get to work the entire posterior of your chain – everything from your shoulders down to your calves!
  8. Crawls and all variations – You can pull a chain, crawl on a power wheel, or crawl using sliders. How ever you do it, it is a great workout for your shoulders and legs. AND the more you keep you butt from going up in the air, the more you work your core. If you do use a chain, you can work your legs and butt even more. Or if you use a power wheel or sliders, you can focus more on your shoulders and core.
  9. Battling Ropes – A great way to get the lean ton muscles you want. Depending on which wave you make, you can focus on different muscle groups. You can work your back, your shoulders, your arms, your core and your legs. Shoot rotational waves kill your core!
  10. VersaClimber (or really any sprints) – These are a great way to maintain muscle and BURN TONS OF FAT!

Wedding Workouts

So as I mentioned earlier this week when I launched Bridal Biceps, Ryan and I have started planning for our wedding.

We are doing a small wedding in Hawaii followed by a large reception in Southern California. Details….well they are in the works and I don’t want to bore you by listing out all of my plans (but heck if you are interested or want to commiserate about your wedding, feel free to email me!).

I actually signed up for a few wedding websites, including The Knot.

The Knot is actually pretty awesome. They have a ton of information and ways to plan. They’ve even helped me find some local vendors so that  I can get a dress and plan out the reception.

After finding a ton of information about planning out your wedding, I then searched the site for fitness information.

There was barely any to be found. They have whole pages dedicated to the color of your wedding and such but no easy to locate information about getting in shape for your wedding.

I was super surprised.

And then…I received the following email from them.

I like pink, but this email made me want to barf.

“Size down your gown in 90 days.” – AKA Starve yourself and overtrain for 90 days in an attempt to look good on your wedding day.

Ok. At least this program does tell brides they need 90 days. That is better than a lot of the “look good” tips I found…like don’t eat salty foods right before so you don’t look bloated.

But still!

Why does it have to look so wimpy!?!

Why does all of the stuff that bridal sites advertise have to be so fad diet?

Why can’t they start the brides planning their diet and fitness programs as soon as they have them start planning out everything else!?!

Here is my recommendation to brides-to-be:

  1. First ask yourself some few basic questions about what you want (just like you are doing with your wedding) What areas of your body do you want to tone? Do you want to lose any body fat? How do you want your body to look on your big day?
  2. Then if you aren’t currently on any regular exercise or diet program, start doing some research. How much time do you have each week to dedicate to a program? What foods do you love and could never give up? What types of diets have worked for you in the past?
  3. Then as you are plotting out when you will be doing food tasting and traveling and working and taking on dress fittings, think about what diet and fitness goals you will want to have hit at each stage. (For me I want to be at my final goal right before the final fitting. I then just want to be maintaining for the last month or so. Plus the longer I just maintain my final goal, the better I will look on my big day AND the easier it will be to stay toned and fit when I’m binging on my honeymoon! :-))
  4. Now seek out help. You have a basic timeline. You have thought about what diet and exercise programs could work for you. You know your goals. A trainer is always great (and of course I’m biased) but they will know ways to help put together the three previous steps into a program that works for you. Or maybe you seek out guidance from friends and family members you trust. BUT whatever you do, you take your outline/timeline and start working toward your goals ASAP.

Why do you start ASAP? Because like I’ve repeated numerous times, everything is an experiment. Unless you’ve actually looked exactly the way you wanted to before, you probably don’t know exactly what it takes to get there and you may need to tweak your program as you go along.

That is why you don’t want to wait till the final 90 days before your wedding to start getting into shape…because if you do wait till the last minute, YOU ARE PUTTING ALL YOUR EGGS IN ONE BASKET!

And what if that 90 day program doesn’t work!?!

Then you are screwed.

Great way to stress yourself out! HA!

Anyway, start planning NOW! Know if there are any vacations or holidays in the meantime that may derail your diet. Know your fitting dates so that you look the way you want to for your final dress fitting so that your dress fits perfectly on your big day.

Plan out your exercise program so that you have some “me time” during what can be a slightly more stressful planning process!

And if you need help, I’m always here! (And in this case, also working on my own bridal biceps!)

Here is the beginning outline of my program:

Right now, I’m beginning a “healthy, unstressful phase” of my bridal bicep program. I’m doing slightly more carbs and training hard. I’m taking one cheat a week and basically just focused on maintaining.

It isn’t that I’m not always trying to look better, but I’m not stressing about it now. I’m just staying healthy and instilling healthy habits so that over the holidays I don’t lose ground.

In the weeks around the holidays, I will become a bit more strict to compensate for enjoying the holidays (since I’m not one for the stupid “holiday weight loss tips.”). Following the holidays I will go into an intense cutting phase. Followed by a month of maintainance. If I’m not yet at my goal, I’ll go for another shorter cutting phase before my final maintainence phase.

And guess what!?!

Throughout all of this, I will be lifting heavy! During cutting phases, I will do more cardio than during my maintenence phases, but that doesn’t mean I’ll become a cardio queen! No long chronic cardio for me! Remember cardio isn’t the key to weight loss….lean muscle mass is! 🙂

AND I won’t do a bazillion bicep curls or tricep extensions to have toned arms – I’ll do push ups and pull ups and lift heavy weights during compound movements. (Check out one of my worst nightmare workout programs….I guess at least they have brides working out for 6 months…Although this just looks so boring and not at all efficient!)

Anyway, join me for some “bad-ass” bridal biceps!

For a wedding workout consultation, feel free to email me at manbiceps@gmail.com!

Bridal Biceps

So some of you know this, but Ryan and I are engaged. We got engaged on April Fool’s Day…2011.

We’ve been engaged for over a year now and I can’t even tell you how many times I’ve been asked, “So when are you getting married!?!”

Well we’ve finally set a date…sort of…Fall 2013.

I feel like if I write this somewhere public it will force me to finally start planning and actually get my act together.

And honestly the thing I think I’m most excited about is planning a perfect diet and exercise program to help me survive this next year, meet all of my fitness goals and look my best on our big day. (Am I a fitness nerd….of course!)

While many women spend 6 months to a year planning out their wedding (heck some women have even planned the wedding before they’ve met the groom! :-)), few spend more than a few weeks really focused on their workout and exercise program.

NOT ME!

As soon as I start the wedding planning, I’m going to start working on my Bridal Biceps. I’ll have a nutrition and workout program all laid out not only so that I look amazing on my big day but also so that I feel great and energized throughout the entire planning process!

So ladies if you would like to follow suit and really look and feel your best not only on your big day but throughout the entire process, I suggest you stay tuned for the Bridal Biceps page launching this week!

This is Jamie Eason’s wedding topper which I saw on Facebook…I was trying to link out but couldn’t soooo here it is…

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