Why White? » Brides Bootcamp

Bride’s Bootcamp – Calves

Why White — Thu, 12 Aug 2010 09:22:29 +0000

Plié Squat with Calf Raise

Sometimes with all the focus on stubborn thighs, our lower legs (our calves) are forgotten. But they are just as important! Besides, a toned pair of calves looks absolutely fantastic with a tea length wedding dress, especially when accentuated with a pair of heels!

To get toned calves, try this challenging but very effective exercise. It’s a compound exercise, which means you get the benefit of several workout moves in one. Work your inner thighs, butt, AND calves at the same time!

Position yourself for a plié squat. Keeping your butt back, abs in tight, and head looking forward, sink into a squat. As you reach the bottom of your squat, lift up onto the balls of your feet. Hold, then lower your feet back down and return to your squat start position.

Perform 10-15 reps. Rest. Repeat two more times.

Make this move more challenging by holding a dumbbell.

Bride’s Bootcamp Pt 11 – Jumping Rope

Why White — Sun, 04 Jul 2010 08:56:25 +0000

Photo Credit: kindallmarie

With your cramped wedding schedule, you need a quick calorie-burning cardio! Jumping rope will burn about 170 calories in just 15 minutes and tone up your thighs and calves! And, with only needing a two-foot clearance above your head, you can jump rope inside, making it a good exercise when the weather is not so perfect.

To find the right height of your jump rope for you, stand on it and measure it up to your armpits. Shorten your jump rope as you get more advanced. Can’t quite get the hang of jumping rope? Mix up practicing with the rope and then miming it. Consistent practice will make you a talented jump roper—just stick with it!

When jumping rope, keep good posture. Look straight ahead. And keep your knees slightly bent to relieve pressure on your joints.

To keep from getting bored, try different jumping techniques.

alternate feet (running in place)
both feet together
alternate one leg at a time
double unders (turn the rope twice in one jump)
run while jumping
high knees
butt kicks
side straddle (alternate wide and small stances)
side to side

Jump to music to keep up the pace.

For a cardio and strength workout, alternate between jumping rope for five-ten minutes and your favorite previous Bride’s Boot Camp toning exercises.

Bride’s Bootcamp Pt 10– Abs Obliques

Why White — Sun, 20 Jun 2010 08:09:34 +0000

Your obliques are what help create and pinch in the hourglass shape. Wearing a gown which emphasizes your waist? The side plank is a powerful oblique exercise you definitely will want to focus on!

The side plank has a few different versions to try, progressing in difficulty. Start with the easiest, progressing depending on your fitness level. As your obliques get stronger, step up to the next.

Photo Credit: MyGymworkout.co.uk

Beginner: Resting on your right elbow and keeping your right knee on the ground for support, straighten your top leg and raise your hips.

Photo Credit: dawnybobs

Intermediate: Same as beginner, only straighten both legs.

Photo Credit: lululemon athletica

Advanced: Come up off your elbow onto your hand, keeping your legs straight.

For any level, rest your free hand either on your hip or hold it straight up for an added challenge. Keep your hips lifted up as high as you can. Remember to repeat on your left side for equal results!

Hold for 30 seconds to 3 minutes, depending on your fitness level. Fit this exercise in a couple times a day, or as often as you have time for.

Be sure to keep your supporting arm directly under your shoulder, and your shoulder below your ear. Keep your hips stacked on top of each other to make sure you stay in a straight line.

Bride’s Bootcamp Pt 9 – Outer Thigh

Why White — Thu, 10 Jun 2010 08:28:05 +0000

Great news for attacking those stubborn outer thighs—one of the most effective thigh exercises is quick and simple! Standing leg raises.

Facing a wall and standing tall, place your hands on the wall for balance. Slowly raise your right leg out to the side, pause, and slowly lower.

Do 15 reps with your right leg and repeat on your left. Rest 45 seconds and start the set again.

For an added challenge, increase the number of sets. Or add leg weights.

Be sure to keep your supporting leg slightly bent—don’t lock your knee. Keep the movement slow, as you don’t want momentum to be doing the work for you. This exercise can also be completed by holding onto a chair for balance, or, if your abs are strong, tighten your core and do this exercise without support.

Bride’s Bootcamp Pt 8 – Protein

Why White — Sat, 05 Jun 2010 08:10:24 +0000

Getting ready to fit in your wedding dress doesn’t just include toning and cardio. While both are vital for success, you have to include a healthy diet in with your workout program in order to see the maximum, most healthy results.

One way to eat healthy is to include protein-rich foods in your diet! Not only does protein help you to lose weight, but it also help build muscle.

[DDET]Protein makes you feel full longer so you don't have to eat as much or as often. This automatically cuts back on your caloric intake for the day! It also gives you long-term energy for your busy wedding-planning day or to eat before a demanding workout. As an added bonus, protein aids in muscle repair and growth![/DDET]

Lots of tasty foods are high in protein. Consider adding some of these to your diet.

Beef
- 6 oz steak: 42g protein
Chicken
- 3.5 oz chicken breast 30g
- chicken thigh 10g
- drumstick 11g
Fish
- tuna: 40g
Pork
- 4 oz. pork loin: 29g
- 3 oz. ham: 19g
- pork chop: 22g
Nuts
- ¼ c peanuts: 9g
- ¼ c almonds 8g
Eggs/Dairy
- egg 6g
- 1 c milk 8g
- 1 oz. cheeses 6-10g
- 1 c yogurt 8-10g (check the labels on the variety of yogurts)
Beans (grams/cup)
-Soybeans (boiled): 28.6g
-Spilt peas: 16g
-Pinto: 15.4g

Brides’ Bootcamp Pt 7 – Triceps

Why White — Wed, 02 Jun 2010 08:00:03 +0000

If you are wearing any style of sleeveless gown, don’t forget to tone your arms up for a wowing effect!

Tighten up any unsightly arm flab and create definition with this quick and simple triceps workout.

Sitting on a chair, place your hands on the edge of the chair, being sure to keep your elbows in and even with each other. Keep your feet solid on the floor and slide off the chair. Bending only your elbows, lower yourself straight down and then raise yourself up. That’s one repetition. Try doing ten-fifteen reps three times, taking a thirty-second break in between.

Be careful not to lock your elbows when you extend them. Keep your back close to the chair.

To make the exercise more challenging, slide your legs out straight, rather than bent.

Add this workout into your brushing your teeth and making your bed routine in the morning, and you will be surprised how quickly you start to see results!

Check out this video for a quick demonstration on triceps dips!

Bride’s Bootcamp Pt 6 – Plie squat

Why White — Sat, 29 May 2010 12:53:54 +0000

For most of us girls, our inner thighs give us a lot of grief. And if you’re planning on looking your best at your wedding and later on your honeymoon, your thighs probably will be a big focus for you. Fortunately, there are lots of good exercises to help tone up your trouble spot.

The plie (or sumo or wide) squat is one of the best thigh exercises, and, as a great bonus, it works your gluts and quads, too!

The plie squat is similar to the traditional squat, the foot placement making the difference. Make a wide stance (wider than hip width), pointing your toes out. Keeping your back straight and looking ahead, slowly squat down and then bring yourself back up. One rep! Do fifteen-twenty, three different sets.

For an added challenge, add dumbbells. Either hold a lighter weight on top of each shoulder, or hold a heavier weight in front of you.

Make sure your knees don’t bend over your toes! Otherwise, you could injure your knees. If your knees are over your toes, you aren’t squatting back far enough. Stick your butt back farther, as if you were sitting down in a chair. Push up through you heels.

Brides’ Bootcamp Pt 5 – Walking

Why White — Wed, 26 May 2010 17:28:04 +0000

Walking is an excellent calorie-burning, low-impact cardio workout. You can enjoy a spring walk outside, or if the weather is less than perfect, you don’t even have to leave your home to get this exercise in.

Together with the American Heart Association and ExerciseTV, Leslie Sansone has created a set of fitness videos specifically on walking. The American Heart Association is offering Sansone’s walking videos for free at startwalkingnow.org.

Besides her one, two, and three mile walks, she also includes separate videos on mini workout tips and ways to intensify your walks. And don’t worry—you’re not just walking the whole way. She includes different steps in the walks.

According to Sansone’s intro clip, walking for only thirty minutes a day improves your circulation, muscle tone, and strength while helping with weight loss. So for a change of pace (and if you can take fitness trainer's cheesiness!), get a little space in front of your computer, turn on the video, and start walking!

Brides’ Bootcamp Part 4 – Smoothie

admin — Sun, 11 Apr 2010 16:13:24 +0000

Photo Credit: Photobucket.com/GuerillaChesko

Fixing a healthy meal for yourself can take more time than you have in your busy, wedding-organizing schedule—which often leads to you hitting the nearest McDonald’s drive through and eating down more calories than you burned off in your morning workout.

A quick, nutritious—and tasty—alternative? Smoothies!

They're a cinch to mix up and are perfect for either an on-the-go day or a complete meal. Plus, with the countless smoothie recipes available, your taste buds are sure not to get bored with this meal option!

Here are a couple recipes for you to try.

Chocolate Peanut Butter Banana Smoothie

1 cup skimmed milk
½ cup peanut butter
1 medium banana
2 teaspoon chocolate syrup (if desired)
6-8 ice cubes

In a blender, combine all ingredients and mix until smooth.

This smoothie is perfect for those with a sweet tooth! It’s healthy, too—and it's great to drink before working out. Plenty of carbs and protein to keep you energized throughout your exercise regimen.

Elizabeth's Yummy Fruit Smoothie

1 cup frozen mixed fruit
¾ cup fat-free vanilla yogurt
1 Splenda packet
2 teaspoon vanilla
8 ice cubes

Combine all ingredients in a blender and blend until consistency is smooth. Add fewer or more ice cubes, depending on how thick you like your smoothie.

You can substitute the frozen mixed fruit for your favorite fruit, such as frozen strawberries or peaches. Use honey instead of Splenda for a more natural sweetener. Choose a different fat-free yogurt blend for an added flavor booster. Healthy add ins (that you won’t even know are there) to throw in the blender with your smoothie are a few baby carrots or a couple tablespoons of wheat germ. Lots of options with just this one recipe!

Next time—A cardio, fat-burning workout for any fitness level!

Brides Bootcamp Part 3 – Abs: upper

admin — Sun, 21 Mar 2010 15:24:28 +0000

Want flat abs for your wedding day and beyond? We all know about the endless routine of sit-ups and crunches associated with getting the stomach you want. However, there are other ways to vary up your routine and still get the results you’re looking for!

Toe reaches attack your upper ab muscles (the ones right under your ribs). You will need an exercise mat (if you’re on a hard surface) and a pair of dumbbells. If you’re just starting on ab work, consider using lighter dumbbells (3-4 lb), or challenge yourself with heavier—use what you feel comfortable with but still give you a challenge.

Begin by lying on your back, with your legs straight up and your feet pressing flat towards the ceiling. Hold the dumbbells in your hands, arms extended up parallel to your legs.

Reach your dumbbells straight up to the ceiling until your shoulder blades come off the mat. Hold this for two seconds. Relax your shoulder blades back to the ground and immediately repeat.

Do these toe reaches fifteen times. Rest for a minute. Repeat the set twice.

Next time—a fast, healthy recipe to boost your energy and cut back on meal-time calories!