As my husband and I recently celebrated our four-year anniversary, I grin from ear to ear as I think back to that exciting, beautiful day.
I remember the day as nothing but love, happiness and celebration. It was an action-packed day filled with many pictures and many memories, but most importantly a day that everyone looked their absolute best.
When I created QUICK Fitness, I created it knowing that people are busy, and whether you are in a wedding or planning a wedding, your time is precious. There are endless details to plan, places to go, and people to see. I created QUICK fitness as a program that everyone can work into their daily routine; however, the name QUICK fitness is not to be confused with a QUICK fix. Toned abdominals, sleek arms, sexy legs, flawless skin, and energy to dance and enjoy the wedding night are truly the result of proper planning and lifestyle choices. I also created QUICK Fitness around the principles of simplicity. Keeping it simple keeps us sane, and with that in mind, I am going to share the three S’s to help you succeed.
The first “S” is smart exercise. We all know that losing weight involves some form of physical activity, but are we being smart about it? I am not going to tell you that you need to be logging one to two hours a day exercising or becoming a “weekend warrior” by devoting an entire afternoon of your precious time at the gym. That is definitely not my idea of fun. We may over train and become injured, and quite honestly who has the time and energy for that? Ultimately, being smart about exercise is engaging in exercise that is diverse and challenging, but quick and effective enough to make it part of your daily routine.
With QUICK fitness, we offer six different classes a week, all less
than thirty minutes a day, all different types of workouts from boot camp, to intervals, to core training, to kickboxing, to weight training, to aqua fit. It’s quick, fun, and effective. It is the minimum amount of time to see maximum results. My QUICK Fitness participants know that they may see me for only twenty minutes some days, but I can guarantee that they are questioning whether they still like me in those twenty minutes because I am working them hard!
Less than thirty minutes allows exercise to find a place in your day, six days a week including one day of rest. It must be penciled into our day planner or plugged into our phone to ensure nothing else takes its place. Alternating between cardiovascular and strength training ensures that our bodies do not plateau and different muscles are being used on different days. Call me old-fashioned, but I love sprints, squats, jumping jacks, crunches, push- ups, and planks; Exercises that can be done anywhere at any time using body resistance. Go for a walk with your wedding planner as you discuss the details of your day, hike with your husband-to-be or, hit the playground with your children; Get creative with your surroundings. Who needs fancy equipment? Keep it simple but challenge yourself!
The next “S” is sustainable fuel. Notice I did not utter the word diet. A diet is temporary and is usually involved with doing something drastic. We sit next to our co-workers in the lunchroom as they munch on a salad consisting of lettuce, tomato, and cucumber as they somberly mutter, “I’m on a diet.” How uneventful and boring! Why are we left to feel that we need to do something drastic in order to succeed? Will these be the same co-workers at two o’clock who are sitting in their office eating a snickers bar or diving into the community staff room Tim Bits? I want you to start thinking of your body as a car. We would not put water in our gas tank and expect our car it to get very far. How long can we honestly run on empty? In order to curb our hunger and satisfy our appetite, we have to feed our bodies with sustainable fuel consisting of protein, fiber, and water.
My golden rule for QUICK fitness is to not consume anything processed out of a bag, a box, a can, or a drive through window. Food must consist of lean protein, non-starch vegetables and low sugar fruit and drinks. Limit dairy, fatty meats, starchy carbohydrates, and alcohol. Some of my favorites are boneless, skinless chicken breast, filet mignon (bacon removed), salmon, berries, apples, pears, grapefruit, asparagus, sweet potatoes, and a dollop of Greek yogurt or cottage cheese.
Another principle we use at QUICK Fitness is the weekly “80/20 Rule”. Eighty percent of the time, we are making healthy conscious choices about how we fuel our body. The other twenty percent of the time we simply enjoy! Have that martini with your bridesmaids, sample every type of wedding cake, and eat as many courses as you like on date night.
We plan so many other aspects of our day, but why are we so mindless about what we put on the inside? Ultimately, what we put on the inside shows on the outside and exercise and nutrition go hand in hand. Just as we must pencil in our daily workouts, it is equally important to record our daily intake. The first time I tracked my calories, it was quite the humbling experience to realize how many calories I was actually eating a day. Consult with your physician about how many calories you should be consuming a day a find an application that best suits your needs. My Fitness Pal is a great application that is free and easy to use to track your daily intake.
The last “S” is sleep. As my husband likes to say, this is our chance to let our minds go to the Bahamas and turn off for the day by leaving our thoughts of work at work, charging our cell phones in the other room, and scoping out our friends Facebook pages in the morning. I know it is easier said that done, but getting a good night sleep helps regulate the hormones that control appetite and eating. Leptin helps you feel full after a meal and catching at least six to eight hours of sleep a night regulates ghrelin, which increases appetite. Getting less than five hours of sleep a night results in less leptin and more ghrelin, leaving your body unsatisfied and wanting to eat more. Sleep is also our chance to mentally recharge and physically re-build our newly developed muscles that we are working so hard to see!
If you need extra guidance, motivation, and support, join my family at QUICK Fitness and we will help you succeed! I want you to look and feel amazing not only on your wedding day, but also everyday in this new chapter of your life. Smart exercise, sustainable fuel, and sleep will help you look and feel your best, but always remember nothing is more beautiful than flashing a confident smile and enjoying every last detail of your big day!
- Lisa P.