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Wedding Workouts Archive

4 Healthy Cooking Substitutes that Won’t Bust Your Wedding Weight Loss Goals!
It’s hard to stay on track when it comes to desserts, so why not use some healthier substitutes while cooking and keep your waistline in check?  Try these out!
  •  Use Applesauce instead of butter, oil, or sugar…  This brings sweetness, less fat, and fiber to your recipe!  Substitute one for one.  If you are worried about the change in taste, experiment a little and find the perfect ratio for your taste.
  • Use Non-fat plain Greek Yogurt instead of mayo, sour cream and even ice cream…  This reduces the fat content, and adds protein to your dishes.  Make a healthy dessert by scooping some yogurt in a bowl, adding washed raspberries and blueberries, sprinkle some cinnamon on top of the fruit, and then add a light helping of crushed almonds.  YUM!
  • Mash up some avocados instead of using butter or oil in baking…  This adds good fats and may reduce the fat content.  Substitute one for one.
  • Cuisinart some frozen Bananas instead of ice cream…  This is a healthy, low fat, vitamin filled, lactose free alternative to full fat ice cream.  Add some healthy nuts or granola for some crunch.

What’s your favorite healthy substitute?

 

How to Work Out on Vacation: Meera’s Bridal Beach Workout!

On vacation and have no gym equipment?- NO PROBLEM! Being on vacation is a must, however with all the eating out it can be a disaster for the wedding figure! Here are 5 ways to burn calories on the beach…You can try all of them separately or piece them together as a circuit.  If you do them in a circuit try doing the circuit three times around before taking a break.

  • Run!  If you brought sneakers or not get your body running on the water’s edge.  If you want a harder workout get in the soft sand.  Added bonus: Running on the sand is easier on the joints!  If you are only running for the day, try to run continuously for 30 minutes.  If you use running in the circuit run for 5-10 minutes and then go to the next exercise.

 

 

  •  High Knees.  Pull and hug one knee in towards your chest, hop and pull your other knee in.  Keep switching.  Do this 15 times with each leg.

 

 

  • Lunge your legs into shape.  The shore line is a great place to do walking lunges.  Try doing 15 per leg and then turn around and go back.

 

 

  • Push-ups.  Keep your upper body in shape by doing 2 sets of 15 push ups in the sand.

 

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  •  Jumping Jacks.  A great total cardiovascular workout!  Try 2 sets of 25 to get started.

 

No excuses brides! 

 

What are your vacation workout tips and questions for Meera?

 

Motivation Monday: How to Eat Dinner Out & Still Reach Your Weight Loss Goals!

Eating meals in restaurants while watching your weight can be scary.  Brides, read these tips and eat out with ease!

  • Plan ahead:  Pull the menu up on your smart phone or computer prior to going to the restaurant.  Find the best healthy options, all on your own time.  If you have any questions about how things are prepared, call the restaurant ahead and get the facts.  When you get to the restaurant you already know what you are going to order!
  • Ask for options:  If your side option is French fries or onion rings ask if they have other options like a side salad or steamed veggies.  If they won’t do it, ask for no French fries before you get the meal and order a separate side that is healthy.
  •  Stay simple with the drinks:  Have a glass of wine, a light beer or a simple martini.  Do not have drinks with sugary mixes, like pina coladas, margaritas, schnapps, or triple sec, which add empty calories.
  • STAY AWAY from certain foods with these descriptives: Run away from menu items that are creamy, rich, pan fried, fried, scalloped, buttery, breaded, stuffed, and cheesy.  If you are unsure,  ask the waiter/waitress for clarification.  Sometimes you can even ask the chef to grill or bake the same items without the fixings.
  • Skip the dessert:  Restaurant desserts taste amazing for a reason- they are filled with lots of FAT!  Instead, have a piece of dark chocolate at home and you certainly won’t feel guilty about it!   (Photo credit: active.com)
Need more tips?  Have any questions?  Ask Meera at motivationalmeera@gmail.com!
Bridal Beauty Sleep: 5 Tips to Help You Sleep Better and Feel Your Best!
It is important as brides to get enough sleep!  All the wedding planning stress can have your mind racing and not allow you to sleep…. However, Brides need sleep to recover from the long days of work and planning a wedding!  If you become sleep deprived, you become irritable and have memory and concentration problems.  To be the most productive bride, here are some tips for getting a good night’s rest. (Photo courtesy of: Shannon Grant Photograpy)

 

1.        Keep on a Sleep Schedule.
Go to bed and wake up at the same time every night.  This includes weekends!  Consistency is the key for better sleep.  If however, you are unable to fall asleep in 15 minutes, get up and do something that is relaxing until you feel like you can fall asleep easier.

 

2.       Watch your eating/ drinking prior to going to bed. 
Make sure that you are not hungry or stuffed when you go to bed.  Also be aware not to eat certain foods that may cause indigestion prior to going to bed.  Limit fluids prior to going to bed to prevent middle of the night trips to the bathroom.  Caffeine, nicotine, and alcohol will make it very difficult to sleep- so don’t have any!

 

3.       Exercise!
Make sure to get your exercise in, as it can promote falling asleep faster and a deeper sleep.  Just be careful not to exercise too close to bed time because it can be too stimulating.  It is best to exercise in the morning!

 

4.       Create a Sleep Friendly Room
Make sure to keep noise down and use blackout curtains.  Most people sleep best at 65 degrees Fahrenheit, so make sure the temperature is right for you.  Make sure that if you are waking up with aches and pains in your back or neck after sleeping, look into a better bed and make sure all the bed fixings are comfortable and conducive to sleeping.

 

5.       Destress
Make sure you are not going to bed with lots of thoughts running through your head.  Make a slowdown routine where you are preparing for bed time.  Dim the lights, take a warm shower/bath, meditate, read a relaxing book, or listen to relaxing music.  These will all help get you ready for a good night’s sleep.

 

What health topics do you want tips about?
E-mail me at motivationalmeera@gmail.com
Summer Wedding Workouts: How to Beat the Heat!

With so many fall weddings coming up,  many brides are working out now in the summer months. But how can you beat the heat?  If you listen to your  body and you follow the following tips, you can continue to exercise outside with worry during these hot days.  Here are a few tips to keep you safe in the heat!

(But, if you ever feel faint, dizzy or nauseous, stop immediately.)

1.  Avoid the Hours of 9:00am-3:00pm.  This time period is the hottest time of day.  It is best to wake up early and workout.

 

2Stay Hydrated.  Make sure you have hydrated the night before.  A few hours or minutes prior to exercising outside, make sure to drink a glass or two of water.  Also, carry a water bottle with you.  Even if you are not thirsty, make sure to take sips of water every 15-20 minutes.  After finishing your exercise, drink more.

 

 3. Wear Appropriate Clothing. Wear light colored clothing and wear cotton material, which will help the evaporation of sweat. Try fast drying clothing that is designed to keep you cool.

 

4. Check the Forecast before you leave the House!  If there is a heat advisory, workout indoors because this means there are high ozone levels and air pollution levels, which can damage your lungs.

 

5. Sunscreen is a must. It’s important to protect your skin. You don’t want to get burned before your big day, or ever!  If you can, chose shaded trails and keep out of the sun.

 

What fitness questions do you have  for your big wedding day?  Have a question- submit it to motivationalmeera@gmail.com
Motivation Monday: How to Stay Motivated for Your Wedding Workout!

Don’t feel like working out?  We all have those days!  Here are some of my stick-with-it secrets to keep moving!

  •  Pamper yourself:  Make a pact with yourself that if you spend 30 minutes doing some cardiovascular exercises or weights, then you get a reward such as a pedicure.  This keeps the habit going.
  •  Try something new: Go outside for a beach run if your workout is usually inside; try a new fitness class at your gym; or sign up for a personal training session!  Being bored will make you want to skip a session.

  • Make plans with a friend: Having a buddy system is very helpful.  Grab a bridesmaid, a coworker, or a friend and ask them to go for a walk, go to a bootcamp class, go to a yoga class, or go for a bike ride.  Doing things together is fun and social.
  •  Skip it today if you must, but have a plan for tomorrow! It is okay to have a day off, but have a super motivating day the next day.  Add on some extra cardio minutes or add a few more muscle exercises than you normally would.
  • Just do it!  Put your workout outfit on, put your sneakers on and just start.  Once the feel good hormones start pumping, and you see everyone around you working out, you will forget you did not want to work out! 

How do you stay motivated?

Motivation Monday: Wedding Dress Workout | 3 Ways to get Sexy Shoulders for your Sleeveless Dress!

It is time to start sculpting your shoulders ladies!  I’ve put together 3 of the best shoulder sculpting exercises to help you get those sexy shoulders for your wedding day!

Tips:

  1.  Always remember to consult a physician prior to starting an exercise program.
  2.  Pick a weight that you can do 15 reps and that you feel the exercise by the 10th repetition.
  3. For each exercise perform 2 sets of 15 repetitions with a 10 second break between the two sets.
  4. Never do the same muscle group two days in a row… so if you give these exercises a try on Monday, give your shoulders a rest on Tuesday but get right back on for Wednesday.

First exercise:  Shoulder Press

Stand:  legs shoulder width apart, abs tight with weights in your hand.  Bring the weights to a 90 degree angle with your palms facing out.

Action:  Push the dumbbells over the head without touching the dumbbells together at the top.  Make sure to never lock the joints and always keep a slight bend in the elbow.  Then bring the weights back to the 90 degree angle starting point.

 

 

 

 

 

 

 

 

 

 

 

 

Second exercise:  Side Raise

Stand:  legs shoulder width apart, abs tight with weights in your hand.

Action:  Lift your arms to the side with your palms facing down and stop when your arms reach parallel to the floor.  Slowly lower your arms back next to your quadriceps but not touching and keep performing the exercise until the appropriate receptions are complete.

 

 

 

 

 

 

 

 

 

Third exercise:  Front Raise

Stand:  legs shoulder width apart, abs tight with weights in your hand.  Weights are hovering over the front of the quadriceps.

Action:   Lift your arms in front of you with the palms facing the floor and stop when your arms reach parallel to the floor.  Slowly lower your arms back to hovering above and keep performing the exercise until the 15 repetitions are completed.

 

 

 

 

 

 

Nice work!!

Do you have any fitness questions or a blog idea?  Contact me at MotivationalMeera@gmail.com or leave a comment below!