Workout Wednesday: What is "WeddingFit"

Each week we get a bit of health and wellness education from Lacey Lee of Lacey Lee Fitness...Today she explains her great bridal bootcamp fitness workshops called 'WeddingFit". A great way to start your married life off on the right foot before you walk down the aisle. Check back next week when Lacey gives a bit of insight into adapting to a healthy lifestyle. 

Life is crazy for most of us. We are all busy with something. Work….school…children….the list goes on.
Then you tack on planning a wedding and most of the time, healthy eating and/or working out goes right out the door.  When it reality every person wants to look and feel their very best for their wedding day.

Not to worry.

I am here to help get YOU WeddingFit.

Wedding Fit is a customized fitness and nutritional program that is designed to get you the desired results you are seeking for your wedding day.  The stresses of preparing for your wedding day can certainly throw some curve balls your way.  Whether it’s good stress or bad stress – at the end of the day – stress is stress.  Research shows working out helps people deal with stress much more effectively.  Let’s not forget the other important benefits you will need in preparing for your big day: better concentration, improved sleep, self confidence, longer life to share with your spouse – another list that could go on and on.

I realize preparing for a wedding is hectic that’s why all training, nutritional guidance and/or bridal boot camp classes will be catered to your schedule and will even come to you.  WeddingFit is not just a quick fix for your wedding day….it is designed to guide and educate you well beyond your big day. 

Each week, I will remind you - it is not just a workout or a fad diet….it’s a lifestyle.

Bridal Boot Camp is by far WeddingFit’s most popular program.    A variety of options are available.   
* One-on-one personal training
* Couple’s training for the bride and groom
* Group training for your bridal party
* Nutritional counseling

A complimentary no-obligation session is provided so you can get a better idea as to what these services entail.  It is important to me that your questions are answered and your comfort level is where you want it.  Your initial thought may be, “I cannot fit any of this into my budget”.   All of my programs are very budget friendly.   Adapting a healthy lifestyle is just as costly as having an unhealthy lifestyle.  You just have to want to make the change….and more importantly….stop spending money on your unhealthier habits so you can have healthy ones. 

Most people get a bit nervous when they hear the word “boot camp.”    Boot camp is simply a style of training.  Whether your wedding is a year away, months or even weeks, let me help get you the results you desire for your wedding day. 

Boot camp workouts are so popular simply because….they work.   

I even put a guarantee on all of personal training and boot camp classes I teach.  Now, Let me tell you why:

When it comes to working out, my philosophy is to create unique and fun workouts every time.  No two workouts are alike.  This way it keeps things interesting for you and your body.  Our bodies respond to change.  If you do the same workout day in and day out over time - you will stop seeing changes.  When people stop seeing/feeling changes, they get frustrated and discouraged – and the chances of dropping off the “workout wagon” are extremely high.  We have a natural defense mechanism built into our bodies….when something gets tough or uncomfortable, we are quick to stop or slow down.  It is easy to fall in to a “comfort” level – after all – it’s comfortable.  I will be there to challenge you without pushing you to the point of no return.  This is when results happen - when we shock our system and bodies.

Whether you chose personal training, couples training or Bridal boot camp – there are many elements to ensure your goals are achieved.  All workouts are 100% customized to you, your current fitness levels and your personal fitness goals.  A nutritional component is also included.  Nutrition is a huge factor in your goals being achieved.  You can bust your butt working out but if you are not eating right, you will surely get frustrated and discouraged.  I am here to not let this happen.  Fitness and nutrition go hand in hand.  You cannot have one without the other.  I will ensure you gain the confidence and education you need to not only adapt but to continue a healthy lifestyle.  

I will leave you with 3 tips that can get you started on your fitness and nutrition path today:

#1.  Figure out how many calories you specifically need each day.  If you do not know this number then you cannot know how many calories to consume to either lose or maintain your weight.   The only way to lose weight is to burn more calories than you consume.  To gain weight, you would need to do the opposite.  To figure out your calories you need to consume daily, you first need to know your BMR -which is how many calories your body burns at rest.  If you lay in bed all day and did not move a finger, you would have to consume calories to maintain your weight – this is called your BMR.

Grab yourself a calculator and figure out your BMR with the below formula’s.
Step 1: The first step is to change your weight in pounds to weight in kilograms.
In order to do this, divide your current bodyweight in pounds by 2.2.
Bodyweight In Pounds / 2.2 = Bodyweight in Kilograms (kg)
Step 2: The next step is to change your height in inches to height in centimeters. In order to do this, multiply your current height in inches by 2.54.
Height in Inches x 2.54 = Height in Centimeters (cm)
Step 3: From here, the calculation depends on whether you are male or female.
For Females
655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years) = BMR
For Males
BMR = 66 + (13.75 x weight in kg) + (5 x height in cm) – (6.8 x age in yrs)
Now we obviously do more than lay in bed all day.  So once you know your BMR you have to factor in your daily activity demands.  To factor in your daily activity look at the options below.  Remember, my rule of thumb is to underestimate how much you “move”. 

Little or No Exercise, Desk Job = 1.2 x BMR

Light Exercise, 1 to 3 Times Per Week  = 1.375 x BMR
Moderate Exercise, 3 to 5 Times Per Week = 1.55 x BMR
Heavy Exercise,  6 to 7 Times Per Week  = 1.725 x BMR
Very heavy exercise, Physical Job, Training 2 Times Per Day = 1.9 x BMR
Add your daily activity demand to your BMR number.  This number is how many calories YOU need to consume each day to maintain your weight. 
Now if your goal is to lose weight then you need to consume less than this amount.  Some days you may be more active than others while some days you may be less active.  Take this into consideration when you eat each day.  Remember you MUST create a deficit in your day to lose weight

#2.  Have a detailed plan.  Whether you set up a daily or weekly plan…write it down and stick with it.  Your goals for your wedding day are just as important as the other wedding details.   

#3.  Do fitness clubs intimidate you?  Are you completely lost when it comes to exercising?  Or have you been doing the same workout routine for awhile?  You are not alone.  Working out is certainly intimidating and so many people have no clue as to when to do when it comes to working out.  When/if you do finally find a workout regimen to do…you stick with it forever, simply b/c you don’t know how to do anything else.  As I mentioned in my last blog, media has completely saturated our minds.  Everyone needs to exercise but you need to learn what you specifically need.  This is where I can come into play.  I will meet with you to not only ease your mind when it comes to working out but help guide you to what you should be doing based on your current fitness levels and your personal fitness goals.   Knowledge is power.  

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