Your big day of joining your spouse in blissful matrimony is almost here. Nearly every bride to be expresses the desire to look stunning in her wedding dress; especially if it’s sleeveless and fitted. So having a body that displays toned arms, firm stomach, and toned glutes is likely your goal. 928A_WLFS_logoRev-Web600px

Grooms, I’m sure want to look just as good as their brides in their tux or suit. The groom’s goal may simply be to button up his tux or suit and look fit. If you are a bride or groom, and desire to have a toned physique for your wedding day, it is possible if you follow the right fitness program. In this 2-part series, we are going to discuss 6 Body Transformation Fitness Tips (recommended by Walter Lewis Fit Solutions, LLC) to help couples prepare for their wedding day.  Today,Part One, we will focus on the Bride!

Bridal Fitness

6 Toning Fitness Tips for Women

Perform resistance training 3 to 4 days a week: Resistance training helps shape your body. Therefore it’s important that you target each body part at least once a week.

Include high intense resistance training:  Implement at least 2 days a week to improve results. High intense training includes moving from one exercise to the next with little rest or no more than 30 seconds between exercises.

Eat plenty of green leafy vegetables: Green leafy veggies are low in calories and ideal for weight loss.

Include high intense cardio: High intense cardio include activities such as interval sprints, kickboxing, and jump rope. This type of cardio helps you burn fat and preserve muscle.

Drink at least 64 ounces of water per day: Water helps remove toxins and waste from the body, which helps to reduce stomach bloating.

Be consistent in following an exercise routine for at least 6 weeks to see results.


6 Best Exercises for Women

Lunges:  This is one of the best exercises for toning the legs.

Squats:  This is another great exercise for toning the legs and shaping the glutes.

Push-ups: This exercise helps tone the chest shoulder and triceps.

Jogging/Interval Sprints:  Jogging is one of the best exercises for losing weight. While interval sprints are one of the most effective exercises for shedding fat.

Crunches: This exercise helps tone your abs. However, a flatten stomach doesn’t happen with crunches alone. A clean diet is a must if you want to see a flatter or toned midsection.

Plank: This is a very effective exercise in tightening your mid-section. If you perform about 3 sets for 30 seconds to 1 minute every other day, you will not only lose the mid-section bulge, but you will see a major difference in your core strength.


6 Worst Foods to Avoid for Women

Alcohol:  Alcohol doesn’t have any nutritional value especially when it comes to losing body fat. Alcohol/cocktails are high in sugar and will lead to accumulating body fat. Try drinking water or low carbonated drinks like ice tea. Or limit your amount to 1 to 2 drinks per week.

Fried Foods:  Fried foods deprives your energy and leads to obesity. These are just a few negative results of fried foods. If your goal is to have toned arms and flat stomach, avoid fried foods and eat grilled or baked instead.

Caesar Salad:  This salad may seem innocent; however the dressing is very high in fat and sodium. Instead of a Caesar salad, opt for a classic salad, but use a salad dressing that you can see through such as balsamic vinaigrette or oil and vinegar. It’s lower in fat and sodium.

Soda:  Has no nutritional value and is high in sugar. Sugar turns to fat. Instead of soda opt for water. Water helps release waste and flattens your stomach.

Latte:  Is very unhealthy. A large latte contains almost one-third of the daily recommended fat intake for women. Add a vanilla shot and you have 380 calories and 14.5g of fat in each large cup. Opt for black coffee or water instead.

Chips:  Chips such as regular potato chips, Doritos, and Cheetos are high in sodium. Too much sodium will cause water retention and bloat your stomach. Try opting for a snack with nutritional value while adding protein. An example of this is an apple with peanut butter or greek yogurt.


6 Best Nutritional tips for Women

Increase iron intake:  In the U.S. almost 10% of women are iron deficient. Iron helps transport oxygen throughout the body. If you don’t get enough iron, it will affect your energy level.

Be sure to include Calcium: Calcium plays a major role in our bodies, strengthening bones and teeth, but this bone-building mineral is also significant in other areas of our health, including weight management and warding off PMS. The daily recommended amount for of women is 800 to 1200 mg.

Include Protein: Helps provide lean muscle.

Drink 64 ounces of water per day: Helps cleanse out your system.

Decrease sodium intake and keep at 1500 mg per day: Too much sodium causes water retention and weight gain.

Make sure you increase your green leafy vegetable intake: They are low in calories and full of energy boosting vitamins and minerals.

walterWe wish you much success on getting fit for one of the most important days of your life.  Our tips are not only for preparing for your wedding day, but can also be used for everyday healthy living.  Stay tuned for Part 2, when we provide tips for the gentlemen that are heading down the aisle.

(Written by Guest Blogger:  Walter Lewis, Certified Personal Trainer & Fitness Coach, Owner of Walter Lewis Fit Solutions LLCClick Here to know more about Walter)