Beauty & Health | OneWed

Top 10 Ways to Look and Feel Your Best When Tying the Knot

Azure — Mon, 04 Apr 2011 22:32:58 -0400

Special to OneWed by Ashley Koff, R.D., featured dietitian on the CW’s 'Shedding for the Wedding'

1. Make every bite count with nutrient dense foods. Think organic, whole foods versus processed, packaged foods. Make a salad bowl of organic blueberries (1/2 cup –fresh or frozen), quinoa (1/2 cup cooked), greens (unlimited) and avocado (1/4), and drizzle a ginger, lemon / lime vinaigrette (1 tsp dried ginger, 1 Tbsp organic lemon / lime juice, 2 Tbsp champagne vinegar) on top.

2. Get your GLA on! Fatty acid Gamma-linoleic (or GLA) helps create glowing skin and healthy wedding hair and nails. Nature’s source? Hemp. Toss hemp seeds on whole grains, berries or salad or use a hemp protein powder in your smoothie. Manitoba Harvest and Nutiva hemp products are great!

3. True hydration is so much more than water. Reduce your sodium intake and increase your potassium intake. Get hydrated with plain coconut water (I love ONE coconut water), white potato, banana, and avocado.

4. De-Stress with magnesium! Stress is inevitable but magnesium, Mother Nature’s muscle relaxant, helps keep you from showing the signs of stress and feeling them, too. Magnesium is found in whole grains (careful, not all whole grain flours will still have their original grain’s magnesium content), legumes, and greens, and I rely on a supplement of magnesium citrate (Natural Calm) when I’m feeling extra stressed.

5. Shake, rattle, and roll. Cellulite and bulges can be a sign that the lymphatic system isn’t clean and clear. To shake things up, jump on a trampoline, jump rope or put on some crazy music and dance around. And use the “roller” (most gyms have these Styrofoam or other tubes) before and after exercise to loosen up stiff muscles and help clear the lymphatic system.

6. Focus on fiber. Fiber helps make you feel full and also removes toxins and waste so you look your best. When increasing fiber, stay well-hydrated and choose quality sources. My go-to’s are organic chia seeds (for pudding), Nature’s Path Optimum Slim, and Smart Bran (for homemade trail mix). To whip up your own vanilla chia pudding, combine 1/4 cup chia seeds, 1 cup unsweetened hemp milk, 1 tsp liquid stevia, and 1 tsp vanilla extract in a shallow bowl, stir and let stand, stirring occasionally, for about 10 minutes. Don’t want to DIY? Ruth’s Hemp’s Chia Goodness cereals are available at www.happybellybags.com and many natural foods stores.

7. Take a holistic approach. Your left hand is already attracting a lot of attention (thanks to your engagement ring rock!) and it’s likely that your arms, shoulders and toes will be on review in your wedding photos, too. Keep them all looking great with an anti-inflammatory diet for your insides. Use spices like ginger, turmeric, cinnamon and oregano, choose high-quality carbs and proteins, and add anti-inflammatory fats like walnuts, flaxseed oil, and wild salmon. To get glowing skin and lock in moisture, apply coconut oil after a shower or add directly to the bath.

8. Celebrate without regret. Yes, you can have alcohol and still look and feel your best on your wedding day and…and the day after. Practice portion control or the fine art of wine tasting (think sip, not spit) and make sure to stay hydrated! Keep Nature’s Hydrators – water and plain coconut water – on hand to prevent a hangover, and try to avoid drinks with added sugars (juice, soda, etc.). Sugar works against you waist-wise and hangover-wise.

9. Sugar, sugar… A treat like tasting your wedding cake will only come twice or three times in your life. This will not ruin your efforts to look and feel your best when tying the knot. But having added sugars on a daily basis can keep you from your goals. I recommend choosing sugars in their most natural forms, carbohydrates like fruit, whole grains, legumes, organic dairy and starchy vegetables. Add a drop of honey to yogurt or cereal to make add some natural sugar, and avoid all artificial sweeteners.

10. Shedding for your Wedding? Watch the show (Wednesdays, 9pm on the CW) to see that it IS possible to lose weight, stay healthy and even strengthen your relationship if you and your fiancé commit to exercise and diet together. Now is the time to define what your health will look like in the future! It takes hard work but the commitment pays off. Register for a gym membership, or purchase weights and exercise DVDs for at-home fitness.

For a full pre-wedding nutrition plan including portions, check out Ashley Koff R.D.'s nutrition plan.

A Fitness Routine for Brides

Marta — Wed, 28 Apr 2010 10:01:33 -0400

Special to OneWed from Bally Total Fitness expert David Van Daff

Your wedding is a great excuse to get in shape and start thinking about how you and your fiance can create a healthy lifestyle for yourselves, and your future family. But let's face it, the wedding day is approaching and right now, your main concern is how to look great in that dress!

If you're looking for a great plan that will help jump start your motivation, by focusing on the parts of your body visible in a floor-length wedding dress, check out this routine.

What you’ll need at a gym or at home: Dumbbells (or substitute for resistance tubing, medicine balls or even milk jugs and soup cans).

Routine:
Perform one set of each exercise for 12-15 repetitions
Take 30-45 seconds rest in between sets
Will take roughly 25 minutes to complete
Take 48 hours off between workouts

Shoulders:
Lateral Raise
1. Stand straight with knees slightly bent and feet shoulder-width apart.
2. Hold dumbbells / weights in each hand with arms down by your side and elbows slightly bent.
3. Raise the dumbbells / weights out to your sides until they reach shoulder height to form a T-shape.
4. Pause, reverse the motion and return to starting position.
Front Raise
1. Stand with feet shoulder-width apart and knees slightly bent.
2. Hold dumbbells / weights with both hands with arms extended downwards at near full extension.
3. Raise the dumbbells / weights directly in front of you keeping the arms at near full extension until the dumbbells / weights are at shoulder level.
4. Pause, reverse the motion and return to starting position.

Triceps:
Kick Back
1. Place your right knee onto a flat bench / surface.
2. Lean over and position your right hand onto the same flat bench / surface.
3. Grasp a dumbbell / weight with your left hand using an overhand grip
4. Keeping your elbow tucked close to your side at a 90 degree angle, slowly raise the dumbbell / weights until your arm is at near full extension.
5. Pause, reverse the motion and return to starting position.
6. Alternate arms and repeat.
* Keep your back and shoulders straight throughout the movement.

Dip
1. Sit on the edge of a bench / chair and grasp the edges on each side.
2. Extend the legs, bend at the knees and place both heels on the floor.
3. Slowly raise the hips up and slightly forward from the bench.
4. Lower the hips toward the floor keeping the elbows straight back while they bend.
5. Slowly rise back up to starting position.

Biceps:
Hammer Curl
1. Stand upright with a slight bend in the knees.
2. Hold dumbbells / weights in each hand with a neutral grip (palms facing each other).
3. Flex the forearms toward the shoulders until the dumbbells / weights nearly touch the shoulders.
4. Pause, reverse the motion and return to starting position.
* Keep the back straight and the core engaged throughout the movement.
* Do not swing the upper arms.

Biceps Curl
1. Stand upright with a slight bend in the knees.
2. Hold dumbbells / weights in each hand with the palms facing up.
3. Slowly flex the forearms toward the shoulders until the dumbbells / weights nearly touch the shoulders.
4. Pause, reverse the motion and return to starting position.
* Keep the back straight and core engaged throughout the movement.
* Do not swing the upper arms.

Core:
Roll Up
1. Lie back on a mat so the lower back is pressed to the floor and legs extended.
2. Extend both arms above the head with palms facing each other.
3. Keeping your arms extended and leading the motion, slowly lift the shoulders and bend your head toward your chest.
4. Continue rolling forward until your fingers are reaching toward your toes.

Plank
1. Lie face down on a mat with hands positioned slightly wider than shoulder level.
2. Push the body upward until the arms are at near full extension (push-up position).
3. Pause, and hold this position for as long as it is tolerable.
* Don't let the body sag in the middle.

Workout Tips
1. Always warm up before engaging in exercise. A warm up is a light cardiovascular exercise performed for 5-10 minutes at a level just prior to perspiration.
2. The best cardiovascular exercise is the one you enjoy. Choose a safe activity that you are likely to participate in on a regular basis.
3. Avoid dehydration by drinking plenty of fluids before, during and after exercise.
4. To avoid soreness and injury, choose a weight that will allow you to comfortably perform 12-15 repetitions.
5. Avoid holding your breath during resistance exercises. Always maintain a normal breathing pattern.
6. Avoid excessive hand gripping during resistance exercises. This may elicit a high blood pressure response to lifting.
7. Perform exercises at a controlled rate with proper technique.
8. Stop exercising in the event of pain, dizziness or unusual shortness of breath.
9. Rest each muscle group 48 – 72 hours between workouts. Overtraining a muscle increases the risk of injury and can be counterproductive.
10. Vary cardiovascular activities to decrease muscle overuse and boredom.

General Health Tips
Ø Eyes On The Prize - cut your sweets intake by half until the big day and then reward yourself with wedding cake…you’ve earned it.
Ø Avoid White Until You’re Wearing It – eliminate whole dairy, rice and white bread until you don the dress.
Ø Green Means Lean – leafy greens are vitamin-rich and calorie-poor so fill up your plate with your new favorite color. Also, green tea is a natural source of caffeine and anti-oxidants so brew a daily cup.

Start your wedding workout now – visit www.ballyfitness.com to download a free 7-day guest pass.

Marriage Prep: Health Insurance for Married Couples

Marta — Sun, 28 Feb 2010 22:38:41 -0500

Nothing Says ‘I Do’ Like Health Insurance
Special to OneWed from Carrie McClean of eHealthInsurance.com

With wedding expenses and honeymoon plans on their minds, few new couples spend much time thinking about how health insurance factors into their future. Maybe they should. The fact is, a quality health insurance plan can help a life-long partnership get off to a financially solid start. Here are a few tips to help you start the conversation with your significant other:

Don’t go uninsured
Don’t start off your married life uninsured. Health insurance is about more than getting access to medical care when you want it. It’s also about limiting your financial liability for medical expenses. With the cost of medical care on the rise and medical bills among the most common reasons for personal bankruptcy, a quality health insurance plan can help provide the financial security you need.

If neither of you are currently eligible for employer-sponsored coverage, consider buying an individual or family health insurance plan. In most states you’ll find lots of individual and family options to choose from, with a broad range of deductibles, copayments, and monthly premiums.

Check out non-employer options
Even if you already have employer-sponsored group health insurance, you may want to do a little research before you add your spouse. You may find that it makes more financial sense – and better meets your coverage needs – to cover one or both of you under an individual or family health insurance plan rather than through your employer plan.

Talk to your Human Resources representative or benefits administrator and find out how much your employer contributes towards monthly premiums for dependents. (It’s often substantially less than they contribute for employees.) Then take a look at quotes for individual and family health insurance policies in your area. You can do this online or by contacting a licensed agent in your area.

With that information handy, ask yourself: How do the monthly premiums for privately-purchased coverage compare to what would be taken out of my paycheck? How do the deductibles and copayments compare? Which plans cover the services you value most, and which would require you to pay for benefits you’ll never use?

Consider separate health policies
It’s a little like maintaining separate checking accounts, but it makes sense for some people. Being covered together under a single health insurance policy isn’t going to strengthen your relationship or prove your love for one another. In fact, you could save money by going separate ways for health insurance.

Do you both need the same kind of coverage? For example, if maternity or chiropractic or prescription drug benefits matter for one of you but not the other, then mixing and matching health policies might help you save money.

Make room for baby
Plan to start a family? When reviewing your health insurance options, make sure to find a plan that provides maternity coverage you can afford. How much will pre-natal care cost? What will your labor and delivery costs look like? The other thing you’ll want to look at is sometimes called “well baby” care. This is preventive care for the newborn and may include everything from checkups to immunizations.

While many group health insurance plans offer maternity benefits, not all individual and family health insurance plans do. Keep in mind that some plans offering maternity benefits only allow coverage to kick in after you’ve been on the plan for six months or more.

Beware of pre-existing medical conditions
If you’d like to add your spouse to your employer-sponsored group health plan, you can breathe easy. No one can be turned down for group health insurance due to a pre-existing medical condition.

However, it may be a problem if you’re buying coverage on your own. In most states, applicants for individual and family health insurance can be declined coverage based on their medical history. If this is a concern for you, talk to a licensed agent to learn which insurance companies may be more flexible in their approval standards. You may be able to find something that works for you. If not, talk to your state department of insurance for more information on government-sponsored high-risk pools.

Honeymoon Destination: Love Bora Bora But Hate The Long Jaunt? Try A Private Island In The Grenadines!

admin — Thu, 25 Feb 2010 11:26:09 -0500

Special to OneWed by Marie O'Mara of Honeymoons.com

When couples are looking for the Bora Bora atmosphere with half the travel, Petit St. Vincent Resort may be their answer. The resort is located on a private island in the Grenadines island chain - located in the southeastern Caribbean. Typically, guests fly to Barbados, and then connect to Union Island with a 50-minute flight, where you are then greeted and escorted to Petit St Vincent via a 20-minute boat ride. Petit St Vincent is only 113 acres, and is located in the pristine sailing waters of the southern Grenadines.

There are only 22 cottages on the island, which are dotted along the beach and on the hill, all with fabulous views of the water and surrounding islands. The cottages are made from blue stone, which is quarried from the island. Cottages all have private sundecks; separate sitting area, lounge chairs, hammocks, and lots of privacy. One of the most unique features of the resort is the flagpole system, because there are no telephones or televisions in the cottages, guests use their flagpole to signal when they would like room service, need something, or would just like to be left alone. Raise the yellow flag and put your request, on the handy sheets of paper provided, and a PSV staffer will come by and fulfill your request, raise the red flag, meaning "do not disturb", and you will be left completely alone.

The resort is very private, and you could go the entire honeymoon without seeing another human being if you chose not to! You could take all your meals in your private cottage, or you can arrange a romantic dinner on the beach in a secluded area. You can also have lunch/dinner in the dinning pavilion if you want to socialize with the other guests. You can also arrange for a couples massage in the privacy of your sundeck, with the sounds of the waves in the background. Sunrise and sunset is also fantastic on the island and something you won’t want to miss.

Honeymooning couples should definitely do a private lunch on the nearby Mopion Island - which can be arranged by PSV staff. Mopion is a tiny sand island that you can walk around in a matter of 30 seconds. The only thing on the tiny mound of sand is a thatched umbrella for shade. This is a perfect place for private beach time. PSV staff will pack a full lunch and set it up on the island, and then will come back to fetch you whenever you want. Honeymooners should also take a sail on the brand new Beauty sailboat to the nearby Tobago Cays - a national park with the Caribbean's best snorkeling.

The resort offers a honeymoon package that is available from June 1 - July 31 that includes- three meals per day, afternoon tea daily with a snack, tennis night and day, a picnic for two on a tiny tropical island, a massage for two in the privacy of your own cottage or on your patio, champagne in cottage on arrival & unlimited room service for a wonderful price.

Amazing Honeymoon Destination: Algarve in Portugal

admin — Tue, 23 Feb 2010 09:09:19 -0500

Special to OneWed by Marie O'Mara of Honeymoons.com

For an amazing and unusual honeymoon location, couples need to check out the Algarve in Portugal. Located at the seashore in Portugal’s southernmost province, Algarve is not only the country’s most popular tourist destination, it is a vacation paradise. The Algarve offers everything from stunning natural beauty, gourmet cuisine & fine wines, to a year-round amazing climate with plenty of things to do and see. In addition to being an already breathtaking location, they also offer world-class beaches, dozens of golf courses, and plenty of sites to explore including the medieval castles at Silves and Sagres, the school of Prince Henry the Navigator where Columbus trained, and where you can stand on the most western point of Europe.

The Algarve’s most breathtaking resort is Vila Vita and it is an incredible haven for honeymooners, offering them so much to do or so much NOT to do! The resort is set on 54 spectacular acres and is perched high above the Atlantic Ocean offering guests lush blooming sub-tropical gardens, distinctive Moorish-influenced Algarvean architecture, a dramatic rocky coastline and one of the most beautiful private beaches in Portugal. Vila Vita has 169 fully equipped accommodations and each is exquisitely appointed terraces or balconies that offer panoramic views of the sea and of the flower-filled gardens.

Vila Vita offers a michellin-star restaurant, new residences with beautiful daybeds overlooking the Atlantic, private yachts for cruising up and down the rocky coastline to explore mysterious caves, a private beach, a first-rate spa and fabulous day trips! For couples that want to relax can stroll the miles and miles of unpopulated white sandy beaches or find any of the numerous cozy and intimate spots to sit together in the resort's extensive sub-tropical gardens and along the cliffs overlooking the beach and Atlantic Ocean. Another perk of this property is the Herdade dos Grous, this is the resort's wine estate, which has 1,465 acres of vineyards, flowering gardens, olive and orange groves where guests can learn about horse breeding, organic farming and the cultivation of award-winning wines. Many of the foods served at the resort are produced at the wine estate, and guests often visit Herdade dos Grous for a tour, to relax in the country ambiance where you can dine outside watching the sunset as the birds fly home.

My favorites of the many things couples can enjoy at the Vila Vita include a private dinner by candlelight in Cave de Vinhos, an impressive arched wine cellar with more than 11,000 bottles, or take a cruise for two on the resort's yacht along the dramatic rocky coastline with intense aquamarine waters, or relax on the beach and enjoy a bonfire, or enjoy dinner on your private terrace - where you can plan a personalized menu with wines and your own chef, along with your choice of flowers, candles & music.

Ask the Wedding Maven: A Hairy Bridesmaid Problem

Marta — Thu, 17 Dec 2009 10:45:13 -0500

Dear Wedding Maven
I have a bridesmaid problem. One of my bridesmaids doesn’t shave her legs or underarms. It’s not a political thing, she just can’t be bothered. I don’t really care, but my mother keeps bringing it up because the girls are wearing strapless dresses. She keeps telling me that I need to ask my friend to shave for the wedding. She says it will distract from the overall look of things, and look bad in photos.

So, how do I tell my bridesmaid to shave?

Signed
Not Hairy

Dear Not,
You don’t have a bridesmaid problem, you have a mother of the bride problem.

First, let’s discuss the non-problem, the bridesmaid. Unless your friend is Sasquatch, her body hair probably won’t show up in the wedding photos, and if it does, you can choose photos where it doesn’t. I have vivid memories of the first time I met a woman who did not shave her underarms. She was wearing a sundress. I was in shock. My best friend and I couldn’t talk about anything else for weeks. I was 12 years old, and this was way back in, well, let’s just say it was a while ago.

Unless the majority of your guests are 12 year olds, or living in an earlier decade, I have a hard time imagining that your hirsute bridesmaid will distract from your wedding day.

Your mother on the other hand is a bigger problem. My guess is that she’s less concerned about your friend’s armpit hair then she is about having some control over things. This is natural, and also annoying.

The next time your mother brings up the armpit hair you have two options:
1) Tell a half-lie, “Mom, Mary doesn’t have any problem with shaving, I’m sure she’ll shave for the wedding.” Notice, you didn’t say you’d ask her to do so, just that you thought she would. Which, who knows, maybe she will.
2) Be upfront, but complimentary, “Mom, I know how much a nice appearance matters to you, but you did teach me to judge people by more than how they look. Mary is my friend, I’m not going to ask her to change her looks for my wedding. Please stop bringing this up, everything will be fine.” You may also want to explain the wonders of photoshop to your mother, letting her know that she can have the offending hair removed from any of the photos she wants to purchase.

Of course, you do have a third option, which is to actually ask your bridesmaid to shave. If you two are close (which you should be if she's a bridesmaid) you can simply say, “Mary, for some reason my insane mother is fixated on your armpit hair. I don’t care what you do, but to get her off my back I have to tell her that I asked you to shave. I've now asked you. OK, let’s go get some ice cream.”

Only you know if this is an issue of your mother hating body hair, or an issue of your mother wanting to have more control over your life and your friends. If it's the latter, you will need to address the issue at some point, but maybe not right now.

Do you need wedding advice? Do you have a question about wedding etiquette, relationships or traditions? Write the Wedding Maven at weddingmaven@onewed.com.

About the Wedding Maven

Escape To France For Your Honeymoon!

admin — Fri, 04 Dec 2009 14:07:53 -0500

Special to OneWed by Marie O'Mara of Honeymoons.com

A popular question honeymooners have is about traveling to Europe, particularly the romantic country of France. My last trip to Europe I had the pleasure of stopping in Paris, France for an amazing & very magical few days. I quickly fell in love with the timeless city & romance of Paris. After a few days in Paris, I recommend that couples explore the country and enjoy its rural and historic towns that offer a storybook feel and totally different experience. I came across, and fell in love with, the hotel “LA BRETESCHE” located in the spectacular Missillac district of the Loire Atlantique in north-western France. La Bretesche is a majestic Relais & Chateaux hotel steeped in history and stunning natural beauty that will make any new bride feel like a queen. Established in the 15th century, today, La Bretesche stands impressively at the centre of a stunning 200-acre estate surrounded by moats, a vast lake and even a watchtower.

I was not shocked to hear that the hotel gained 4-star status and has joined the prestigious Relais & Châteaux group. The romantic and intimate La Bretesche offers 32 luxuriously appointed rooms & suites. Each room is individually styled and enjoys views of the lake or the sandstone-paved courtyard. Guests will enjoy affordable room rates, and special treats like breakfast in bed, couples spa packages and 200 acres to explore and enjoy a romantic picnic. This Relais & Chateau boasts plenty to do for couples, including use of two swimming pools – an indoor pool and outdoor heated pool- amongst tennis, cycling, walking, mountain biking, golf, and day trips around the region. There is even horseback riding, polo and hunting available nearby. For those who prefer relaxation, the newly opened, state-of-the-art Spa de la Cour Carrée provides an ultimate pampering experience. The spa is known as a haven of romance and tranquility.

The hotel features plenty of places to dine, including “Le Club” Brasserie, a contemporary “Club” that offers relaxed all-day dining and even traditional afternoon tea! The Bar des écuries, located in the former estate stables, offers a wonderful range of whiskeys and liqueurs. With Mozart and Vivaldi playing in the background, it makes for a perfect rendezvous before– or after- a round of golf or perhaps for a nightcap after dinner. “Le Montaigu”, for gourmet dining, is run by the hotel’s young & talented Chef Gilles Charpy, who scored an impressive 16/20 in the GaultMillau Guide and boasts one star in the esteemed Michelin Guide. Charpy's cuisine combines the flavors of Brittany and Provence, using carefully selected produce from the best local producers. An outstanding wine list features wines from France’s finest vineyards.

Honeymooning in the Dominican Republic!- Part Two

admin — Fri, 06 Nov 2009 15:03:10 -0500

Special to OneWed by Marie O'Mara of Honeymoons.com

Last I left off I had just arrived in the Dominican Republic for a 40th birthday party. Our room at Tortuga Bay, in the Punta Cana Resort was oceanfront with what felt like our very own beach. As someone who grew up at the shore, I can tell you that there is something about waking up to the sound of the ocean that starts your day off on the right foot. The beach, with powder white sand and teal water, was more than inviting... it was extremely warm & relaxing. And, what was even more relaxing was that there was no pressure to do anything but unwind each day! There was plenty to do and nothing to do; it was all up to you. In addition to the golf course, beach activities & pool activities there was also the Sixth Sense Spa where you could go for various treatments, or even request the hotel to arrange transportation for the great shopping nearby.

What I found most amazing about the property, aside from the VIP airport service, was that although the property was 100% sold out, there was never that race for a pool or beach chair to reserve your spot. There was always something available and somehow, whether you chose the beach or the pool you had options of being part of the party or to be as relaxed and peaceful as you wanted. There was a place for everyone. To make things that much better, the service was great and there was never a time where I had to wait for a drink or couldn’t find someone. I was thrilled to arrive home each night to our tub filled with hot water and candles lit throughout the bathroom; it was memorable and much needed after a night of drinking and dancing.

Our evenings were full of the activities that our host provided, including beach parties and dinners, followed by the Saturday night grand bash where guests were shuttled to a spot on the beach where over 800 guests came to celebrate with the birthday boy. Our host even went as far as to book “The Whalers” as lead entertainment, along with several bands from Latin America and DJs from Paris and other parts of the world. Now, there is of course no replacing Bob Marley, but “The Whalers” still sounded great and the new lead singer did ol’ Bob proud playing the great old reggae songs we know and love.

Don’t get me wrong- Tortuga Bay in Puntacana Resorts is a great vacation spot, not just because of all the activities provided by our fabulous host. I spoke to many others down there on vacation as well as some couples who were on their honeymoons who were all enjoying the bars & restaurants throughout the hotel that were alive with activity. While the parties were great my favorite part of the trip was just being together on the beach surrounded by family and friends, but having great events planned, an ocean front room, my own golf cart and VIP service 24 hours a day made it that much better!

Top Tips: Getting in Shape for the Wedding, Hiring a Trainer

Marta — Thu, 13 Aug 2009 10:55:15 -0400

Raise your hand if this phrase has come out of your mouth, “I wish I could lose (5, 10, 20) pounds before the wedding.” Or maybe for you it’s not so much about losing weight, but having Michelle Obama arms in your sleeveless dress?

If you have pre-wedding fitness goals, it might be time to think about talking to a personal trainer.

I recently sat down to talk to Giulia (pronounced Julia) Isetti, owner of Coaching by G in the Chicago area. Giulia is not only a certified personal trainer, and cycling coach, she’s also a former chef and holds a PhD in Chemistry. All in all, she knows quite a lot about fitness, lifestyle, and nutrition. Originally, I wanted to talk to Giulia about how to hire a trainer, but as our conversation progressed, we wound up talking not just about how to hire a trainer to get you in shape, but how to think about getting in shape.

1. Use your wedding as a starting point, not a goal
Attempting to lose a certain amount of weight by your wedding is not a great goal. It may even be counter-productive. Although our culture has changed, our bodies haven’t. So, your body can’t tell the difference between stress over a weight-loss goal, or a work project and stress over the fact that your bronze-age village is experiencing a famine. This means that when you’re stressed, your body will do everything it can to hold on to fat, to keep you alive.

A better goal is to realize that your wedding is the starting point of a new phase of your life. It’s a great time to start new habits, and make a commitment to taking care of yourself. This is especially important if you’re planning on having kids in the future. Women with children have a very hard time finding time for themselves. Try to make a commitment now to doing something healthy for yourself every day.

Hopefully, your fiancé is someone who has your best interests at heart, and helps you be a better you. This is what you want in a trainer, too.

2. Be realistic
If you work very, very hard and watch everything you eat, you may lose one pound a week. But, how much fun does that sound? The most muscle mass anyone has added in a year (this is a good thing, turning fat into muscle) is something like 17 pounds. He was a professional weight lifter. No matter what you do, you probably will not look radically different six months from now. If a trainer promises you that you will lose weight, or re-shape your body, walk (or run if you’re up to it) in the other direction.

3. Focus on the positive
Guess what? Being 20 pounds overweight is not the worst thing in the world. It’s not great, but we all focus on what’s wrong with our bodies and our lives, instead of what’s right with them. The most important thing is to be healthy and strong. You don’t choose your friends based on their bodies, and you don’t love your fiancé more or less if he gains weight, so give yourself the same leeway.

If you’re getting married, you’ve found true love, focus on that, not on what you perceive as your flaws.

4. Join a gym, and use It
Joining a gym is a relatively cost-effective way to start your new habits. Make sure you join a place where you feel comfortable. If you walk into the gym and feel fat, or like you don’t fit in, you won’t go. Most gyms have a ton of free classes, from spinning to step, to dance. Take different classes and see what you like.

5. When hiring a trainer, it’s not all about looks
Giulia says that one of the biggest mistakes she sees people make when hiring a trainer is choosing someone based on his or her body. Just because your trainer has a body you admire, doesn’t mean you can follow his or her instructions and then magically look like him or her. So much of the way our bodies look is about genetics. Also, keep in mind that it’s a large part of your trainer’s job to work out. Unless you plan on being at the gym as much as he or she is, you probably can’t achieve that same look.

6. Ask about certifications
Not all trainers are certified, even if they work in a health club or gym. Ask about certifications and experience before following advice. This is especially true if you have injuries or other issues.

7. Get referrals
If you’ve read any of our other Top Tip articles on hiring wedding vendors, you probably already know this tip. It’s the single most important thing to do, and it’s why OneWed lets you rate and review wedding vendors, even health and fitness providers. If you go to a gym or health club already, this is a great place to start. Watch the trainers and see whose style you like. If you don’t already belong to a gym, or you haven’t seen anyone you like, talk to friends and family, or check out an online referral service. OneWed has some trainers listed under Health and Fitness. In the Chicago area, Giulia recommends using the Personal Trainer Network.

8. Know what you can afford, and be upfront about it
A typical personal trainer will cost between $40-$60/hour. If you’re paying more than that, you’re probably a professional athlete. Knowing what your budget for this is will help your trainer come up with a plan. For example, if you can afford 10 sessions, you might want to meet with the trainer 3 times a week for 3 weeks, then check in a month later. This lets you learn good form, and form good habits.

If you're already a runner, cycler, or swimmer, you might want to consider hiring a coach instead of a trainer. Because a coach can work with you on the phone, or over email, sessions are less expensive.

9. Pay as you go
You should pay for each session as you have it. A legitimate trainer should not attempt to talk you into paying in advance for a package. But, if you’ve worked with someone and know you’re comfortable with him or her, it’s worth asking if you can strike a deal. For example, if you have the money to pay for 17 sessions upfront, your trainer may be willing to throw in 3 sessions for free.

10 . All brides are beautiful
At OneWed we try to remind people that no one will ever know if your napkins are the wrong shade of blue. The same is true for your weight. If you’re happy, you’ll look beautiful.

Thanks again to Giulia Isetti of Coaching by G for her expertise and her wonderful perspective.

The Simplest Fitness Tips are the Best

editor — Mon, 23 Mar 2009 15:36:55 -0400

The trouble with most fitness experts is that they’re fitness experts. I stopped trusting them when I was in high school. I’d been getting into a good, steady routine of going to the gym after school for a while, and then one of the trainers gave me flack for missing three whole days during midterm week. He finished his speech with a self-righteous “I find time to work out for at least an hour every single day!”

I felt awful until I realized on my way home that it was his job to be at the gym. His JOB. Of course he found an hour a day to work out. I found an hour a day to do trigonometry, but was I yelling at him?

So I grew skeptical, and have only grown more so as an adult. I am firmly of the opinion that most expert nutritional advice is too expert. If I tell them I’m cutting out sodas, I get an earful about how fruit juice is just as bad but that’s not the same as juicing, which they’re divided on. Fruit is great as a snack, except when it isn’t and you should always stay away from it. And God forbid you get them started on The Zone or something. You ask for a few simple guidelines and suddenly you’re weighing scoops of peanut butter and having mood swings over your complex feelings for sweet potatoes.

I think they mean well (well, some of them mean to sell books, but most of them mean well), but they’re so high-level about it that they’re pretty much useless for someone with a real life to lead. To drag my earlier metaphor in, you want a multiplication table and they give you trig.

So here, for your enjoyment, are a few tried-and-true basics for getting in shape in a healthy way. If you want to move on to trig after that, my best wishes to you. I’ll be hanging out over here in geometry.

Change one habit at a time.
Trying to overhaul your whole life at once can make you nuts. Work one change into your routine, and give it about three weeks – by then it should be a habit. Then work on the next change. Your new habits are more likely to stay with you and those gradual changes will build up beautifully.

You don’t have to leap into marathon training.
Ten minutes of exercise a day is better than none, so if that’s all you can do at first, start with that. The important thing at first is to get into the habit. You’ll be able to add another five and then another before you know it. Thirty minutes a day is a good eventual goal – it allows most people to build and maintain overall good health, and it’s not too hard to fit into an already-full life. If you love it and find time for more, great: build to a new goal.

Find an activity you really like.
If you hate it, you won’t do it, so don’t worry about weights vs. cardio vs. hip-hop yogic kickboxing and the many adherents of each. Find what you like, whether it’s one thing or a few of them, and get to where you’re active for half an hour a day. Don’t be shy about shopping around – a lot of gyms will let you try classes for free or on an inexpensive day pass before you commit to a full membership.

Whole foods beat processed foods.
If you just grabbed an apple instead of a brownie or a packet of chips, you’ve done a good, healthy thing. So the office fitness noodge who’s trying to tell you that you really should be eating kale or egg whites or a time-release protein bar with real iron filings can suck it. If the point is building healthy eating habits, eat the thing that came off the tree or out of the ground instead of the thing in the wrapper. Bingo, your body is happy.

One half and two quarters.
If you’re worried about portioning, an easy rule of thumb is to fill half your plate with vegetables. Pile them as high as you want. One quarter of your plate is the right size for a meat portion (about the size of a deck of cards), and the last quarter is for rice or other carbs. Don’t go too crazy on those, but by all means have some if you want. This should give you a good, healthy overall balance.

Brighten up.
Fruits and vegetables with the most nutrients tend to be brightly colored. If you make a point of eating a variety of bright colors during the course of each day, you can be reasonably sure you’re getting all the nutrients you need. No, brightly colored children’s cereals don’t count.

Diet sodas are the Devil’s plasma.
Sodas as a rule are bad for you – they do everything from rot your teeth to leach calcium from your bones – but increasing evidence shows that diet sodas may be the worst of the bunch. Not only is there zero evidence that diet soda drinkers actually lose any weight, there is evidence that the chemical soup diet sodas are made of takes a day or more for your liver to process. When in doubt, drink water. The many opposing viewpoints on coffee and tea are trig. Research them on your own when you’re ready. For now, you’ll do yourself a lot of good just by breaking the soda habit.

Every now and then, eat a freaking cookie.
If you tell yourself that you can’t have something you enjoy ever, ever again, a part of you will be cranky and rebel. Plus, the treat will gain the sexy allure of the forbidden. If you know that you can have it when you choose, you won’t need to long for it. And, again, it’s all about building a new life you can live with. A life without cookies blows, but a life with cookies once a week sounds pretty good.

Give yourself credit for the good things you’re doing.
And for that matter, forgive yourself the occasional mistake. Positive reinforcement works for all of us. And, really, you should be proud of yourself. I am too. Good luck!