The Healthy Bride

One key to successful workouts is keeping well hydrated before, during and after exercise. The length of your workouts, heat, humidity and the amount you sweat are all major considerations for keeping your body in proper fluid balance.

• Drink 1-2 cups of fluid 30 minutes before exercise
• Drink ½ – 1 cup of fluid for every 15 minutes of exercise
• Replenish fluids lost (2 ½ cups for every pound lost during exercise)
• Keep drinking even after your thirst is quenched

Nutrition tip:

1. Is your meal plan balanced? For the most optimal health benefit, you want to strike a balance. Each meal should contain a healthy balance of protein, fat, and carbohydrate. If your meal plan is good, fiber intake will be either at or above the recommended daily amount of for women. Try to have a  meal plan that contains a lot of foods that are in their closest-to-nature form, they are high in health-promoting vitamins, minerals, and phytonutrients (phyto = plant).  For a few recipes visit our wedding weight loss recipes.

Hey Brides, here is a great workout to start off your week.  You MUST be inspired by the Oscars and all of those dresses!!

Do 20 reps of each of the following exercises:

5# – front and lateral raises

8#  – reverse flyes

10# – Squats to press

12# – chest press on ball

15# – pushups with lat rows

Now

5 sets of leg blasters:

20 squats

20 lunges

20 lunge jumps

10 jumpies

Now:

50 situps with weight

40 bicycles

30 crunches with legs in the air reach to shoe laces

20 v ups

10 superman’s

10 jacknives

Now:

50 yards each:

butt kicks

high knee runs

lateral shuffle low

lateral shuffle high

REPEAT 3 x through

Have a great week!!

By Alexis Hoverter -
Bridal Fashionista

If you haven’t heard of lululemon, I’m sure you’ve seen their logo floating around on many a piece of gym-wear lately.

Their patented Luon ® fabric is lauded for its moisture-wicking capabilities, amazing stretch and it does some serious good for a bride’s posterior. The only downside? The stuff isn’t cheap, which is why I’m making a gym getup from lululemon my bridal fitness fashion fantasy.

Splurge:

Clockwise from top left: Lulu Power Y Tank, $52; Remix Lulu Hoodie, $98; Groove Pant, $108

If you’re at all like me and don’t have an extra $250 sitting around to spend on your gym clothes, then the next option is probably more your speed. While none of the pieces below have patented fabric that is designed specifically to shape your booty, they’ll definitely keep you comfortable throughout your bridal bootcamp workout. Besides, that’s what all those squats are for anyways, right?

Save:

(Clockwise from top left) Old Navy Fleece Zip Hoodie, $19.50; Old Navy Active Racerback Tank, $16.50; Gap Essential Active Pants, $25

A directory for Fitness Focused Brides and Bridal Fitness Providers

Seattle – March 4, 2010 – The Healthy Bride today announced the launch of the wedding industry’s first Bridal Fitness Directory, www.healthy-bride.com.

The directory was started by Christi Masi, an award-winning fitness trainer and founder of  The Healthy Bride, a Seattle-based personal training and nutrition consultancy helping brides feel and look great on their wedding day.  Designed for the bride and bridal fitness providers, the new site has information, workouts and information to suit all brides from the D-I-Y Bride, to the bride looking for support and encouragement from a Bridal Bootcamp or a personal trainer.

“I wanted to provide a place where a bride can get solid, helpful information on bridal fitness and wedding weight loss from experts in her area,” said Masi.  “With the site, anyone can find a personal trainer or bridal bootcamp program in her area within one click of the home page”

The site is also designed for the bridal fitness provider to find information, support and products to help them with their business.  In addition to the directory, Masi offers assistance to those wanting to start their own bridal fitness business in an E Book “How to start your own Bridal Fitness Business”. When she started The Healthy Bride in 2004, bridal weight loss and fitness was an emerging industry; but is now in a period of rapid growth.  As the Wedding Report states the market value for bridal diet, weight loss, and gyms was $271 million for 2009.

“I love the bridal fitness business, and want to help others get into the business.  Brides-to-be are very fun to work with – they are happy, healthy and motivated!  I want to help other fitness professionals achieve success in this rewarding industry by sharing what I have learned.” Masi co-authored the book with Monica Sansaver, a recent bride and Seattle University MBA graduate.  “Monica really helped put my 7 years of experience into an operations manual that will jump start anyone wanting to get into the bridal fitness niche”

The Healthy Bride Directory will offer 3 levels of vendor listings: Free, Gold ($15 per month) and Platinum ($30 per month).  The site will allow vendors to link their listings to their Facebook and Twitter pages and also upload photos and videos.

Brides-to-be can also keep up with fitness and nutritional tips at The Healthy Bride blog at www.healthy-bride.com/blog.

The Healthy Bride®: A Leader in Bridal Fitness

The Healthy Bride (www.healthy-bride.com) was founded by Christi Masi to help prepare brides-to-be (and a groom or two!) for their big day through individualized fitness and nutritional regimes developed exclusively for their particular goals.  Based in Seattle, The Healthy Bride offers bootcamp-style classes and nutritional counseling for brides in the area, as well as a online and localized resources for brides-to-be nationwide, including free workout podcasts, a fitness blog, workout accessories, and Christi Masi’s “Healthy Bride Bootcamp DVD” and her book, “The Healthy Bride Guide,” also available on Amazon.com.

About Christi Masi
Founder of The Healthy Bride, Masi’s focus is on training women to successfully meet life challenges. An avid, international mountain climber, her professional background includes 11 years of sales and marketing at Starbucks Coffee. Christi’s outstanding leadership ability and natural enthusiasm has motivated women to complete triathlons, half marathons, and summit climbs of Mt. Rainier. Not to mention health and fitness goals for pivotal life moments like weddings!

Christi’s credentials include ACSM- HFI®and NSCA -CPT® certifications and a BA in psychology from the University of Washington.  Modern Bride Magazine awarded Christi designation as a “Top Trendsetter of 2006” and Seattle Bride Magazine has awarded The Healthy Bride Best Bridal Fitness Program 2007, 2008 & 2009.

The Healthy Bride® is a registered trademark of Cloud Nine Women, Inc.

Media Contact:

Christi Masi

christi@healthy-bride.com

206-755-9683

When and What to eat before and after your workout:

Before

(2-3 hours before working out)

Balanced Meal – Combine carbohydrate, protein, & fat

-or-

Before

(1-2 hours before working out)

Lighter fare – easily digestible carbohydrates (fruit, crackers, or yogurt)

After

(30 minutes-hour after working out)

Balanced Snack – Always combine carbohydrate, protein,
& perhaps some fat

What to eat:  Easy Snack Combinations

Edamame & Fresh pineapple chunks

Pumpkin seed butter on whole grain crackers

Apple slices & string cheese

Pecans and raisins

Small muffin & a handful of sunflower seeds

Kiwi and smoked salmon

Sliced turkey (rolled up) with fresh berries

Baked pita chips with hummus

Whole grain Bread with nut butter

Bananas with peanut butter

Crackers with avocado and cottage cheese

Smoothie made of Frozen cherries, plain yogurt, & milk

To optimize your post-workout intake:

Try to choose whole or minimally-processed foods

OMG!  I led The Healthy Bride Bridal Bootcamp last night and holy moly the brides blew me away!

Here are some of the results the group has logged in 7 weeks – unbelievable -

• 14+ pounds lost by our 2011 bride
• 10+ pounds lost by another bride and friend of 2011 bride
• 35 mile bike ride with 3000 feet elevation gain completed with ease – and she said ” I really have not ridden my bike much, I think it’s the class”
• 5+ pounds lost by a May bride

They are having fun, talking about rings, venues, dresses and looking forward to our outdoor classes coming in Mid-March and April.

Way to go you guys!!

Katie Bedford sent me the following video, which I love and think is hilarious! Check out smartbrideboutique for wedding goodies and a really cool contest!

She’s obsessed. Like, seriously OBSESSED with her dress!

And we’re not talking about wearing it around the house on the occasional Saturday. After spending thousands of dollars and months agonizing over her dress, Julia is determined to get her money’s worth. Watch as Julia puts her dress back on and ventures out into the city.

By Alexis Hoverter A Healthy Bride Alum

If you’re new to the workout scene, finding the right clothes to wear to the gym, bridal bootcamp or on a run can be a little daunting. Oftentimes workout gear isn’t cheap and (ironically) can be rather unflattering. So, here are some tips to get you started on an affordable and comfortable workout wardrobe.

Tops:
Old Navy carries ribbed tank tops in a huge variety of vibrant colors for $8.50 a piece ($7.50 each if you buy two or more). They’re cut to be fitted, yet nice and long. Read: no riding up and flashing your tummy mid workout (one of my personal pet peeves about other fitness tops).

A good quality, moisture-wicking sports bra is worth a bit of an investment. I typically opt for either black, dark grey or bright pinks and blues – they look better layered under a tank and don’t become dingy like white sports bras.  Check out Athleta (Gap’s online-only fitness line) for bras in a variety of different styles including separate cuts and fabrics for low versus high impact sports and cups sizes. They’ve also got a decent color selection.

It’s good to have a go-to jacket or hoodie that you can throw on with your gym gear. You’ll quickly get a chill if you head outside after spending an hour sweating inside a warm gym.  Old Navy has some cute, colorful cover-ups in reasonable prices.

Bottoms:
I personally feel like my movement is restricted when I wear shorts to workout. I’m always feeling like I’m flashing the gym while doing bicycle situps or stretching – so I opt for fitted capris or pants. I prefer material that’s got some give (usually a synthetic blend of some sort) but it still fitted for ease of movement.  I frequently have good luck at Nordstrom Rack, TJ Maxx, Marshalls and Athleta (good for the long-legged gal, they offer different lengths). Be prepared to try on a lot of different styles until you find the one that fits well and looks good.

Brides want a workout that is efficient, effective and fun.  My early morning group tested out a fantastic workout this morning.

Run 5 sets of stairs

5 sets of leg blasters (20 body weight squats, 20 lunges, 20 lunge jumps, 10 squat jumps)

3 sets of butt blasters 15 each exercise stay on same side for 3 sets, then change  (on all 4’s, heel to sky w/ bent knee, fire hydrants, 45 degree kick)

4 sets of ab blasters (30 bicycles, 20 V-Ups, 20 reverse crunch, 30 crunches)

Run 5 sets of stairs

If you have more time:

15 each Biceps Curls, Triceps Dips, Overhead Press

10 each Front Raise, Lateral Raise, Reverse Flyes

Fun and Fantastically Effective!

If you like to sweeten tea, hot cereal, or plain yogurt, consider sweetening lightly with honey or real maple syrup. These are the most natural forms of sweeteners, and they contain some minerals in addition to natural sugars. Remember though, a teaspoon of honey or maple syrup can contain anywhere from 15-20 calories. A few teaspoons can add up to a lot of calories over the course of the day, so please be mindful!