Top Fitness Tips from Lance Armstrong's Trainer!
Special to OneWed from Peter Park, personal trainer, owner of Platinum Fitness in Santa Barbara, and strength and conditioning coach of seven-time Tour de France winner Lance Armstrong!
Photo: FRS
As a personal trainer in Southern California, many of my clients are time-starved brides who want to be in tip-top shape for their big day. I make sure to let them know that the key to successfully getting in shape with minimal time is a two-pronged approach, involving a healthy nutrition plan and strategically planned exercise sessions. Below are some top tips and guidelines to help brides-to-be get the most out of their bridal fitness plan, all while accommodating the non-stop grind of wedding planning.
Focus on Nutrition:
1. Eat primarily lean meats, fresh fruits, veggies and nuts.
2. Timing of carbohydrate consumption is important. Use carbs strategically to recover from workouts, and consume 25-50 grams alongside 10 -14 grams of protein after strenuous workouts. Otherwise, try to cut large quantities of carbohydrates from your diet at least 3 months prior to the wedding.
3. Try to eat 5-6 small meals throughout the day. Dinner should be smallest meal.
4. Use a supplement to boost your energy and get the most out of your workouts. FRS Healthy Energy contains the natural antioxidant quercetin to provide sustained energy and offers low-calorie options.
5. Drink lots of water!
Make your Workout Count:
1. Don’t shy away from weights: High-intensity weight sessions with little rest (circuits) will create an "afterburn" effect, meaning you will burn more calories at rest. This type of weight training will also give brides the lean look they are looking for on their wedding day.
2. Maximize your cardio: Instead of long, boring sessions on the cardio machines, opt for 25-30 minutes of high-intensity interval sessions 2-3 times per week.
3. If time permits, throw in some long, (approx. one hour) easy cardio sessions or walks to burn extra calories.
4. In a crunch? If you have only 15-20 minutes and no access to equipment, go outside and do 1 set of push ups, 1 set of abdominal exercises and 2-3 30 second sprints running. Repeat 3- 4 times for a quick efficient 15 minute workout.
And don’t miss your chance to win this week’s fabulous Savvy Steal from FRS Healthy Energy! The secret get-fit weapon present in FRS products, Quercetin, was recently part of a new study at the University of South California, and the results are very promising.
The study proved that daily quercetin supplementation can improve endurance in healthy, active people without regular exercise training! Offering sustained energy throughout the day, FRS’s Quercetin-rich products are truly a must-have for your gym bag!
So get those comments in and win everything you need to walk down the aisle with a rockin' bod!!
Don't be afraid of those pushups ladies!! Do them on your knees if you have to. If on your knees is too much, go up on fours, lift one leg and do pushups that way. They are a fantastic ab and shoulder workout, and we all want fantastic shoulders in our dresses.
If your lower back is hurting you doing pushups, flex your butt muscles (do a couple squat thrusts to get the feel for it if you need to). It will feel weird and awkward, but it will keep your lower back from crunching together and hurting.
Doing some yoga as your long easy cardio to tone those arms and shoulders even more (and destress, we all need it!)
Intervals and Circuits are also really great for those of you who - like me - are loathe to spend more than 5 minutes on a treadmill or elliptical!
I like to alternate 5 tough minutes of cardio (do 20-30 total) with strength circuits (it helps to make a list of exactly what moves you'll do in advance) to keep things interesting and keep my heartrate up! It makes the whole thing fly by in no time =)
i just want to say that if we talk about health then i must say it is a life time commitment . we should care about every thing from food to exercise. there are some rules to improve our life style and important one is
Essential Health Tips
1. Move More
2. Cut Fat
3. Quit Smoking
4. Reduce Stress
5. Protect Yourself from Pollution
6. Wear Your Seat Belt
7. Floss Your Teeth
8. Avoid Excessive Drinking
9. Keep a Positive Mental Outlook
10. Choose Your Parents Well
Natural therapies
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