Operation Bride Bod | At Home Workouts for Brides-to-be
You probably don't know this but I have a love for fitness and nutrition. In Highschool I played 3 varsity sports, in college I did 3 bodybuilding competitions and in my early 20's I did crossfit competitions. Since I am preparing for my wedding in December I had one of my lovely clients and fellow bride-to-be, come up with a quick workout and diet play that would help us brides-to-be get in shape for our wedding!
Skylar is a Nutrition Program Coordinator, Nutrition Coach, and Personal Trainer based out of Ohio but does online coaching as well! I first met Skylar in our college gym (the ARC) because she also did bodybuilding competitions like me. She has a ton of knowledge and is supper helpful. So if you struggle getting motivated to do workouts and diets by yourself, you NEED to reach out to my girl.
Contact Info for Online Coaching:
In Person Coaching:
Lifetime Fitness- Beachwood, Ohio
Full-Body at Home Workout: Perform all exercises listed below for 30 seconds, resting as little as possible between exercises. Rest 1-2 minutes after completing all 10. Repeat for 3-5 rounds
1.) Lateral Lunges
2.) Sumo Squats
3.) Incline Push-up (from bed or couch)
4.) Planking Knee to Elbow crunch
5.) Pulse Squat Jumps
6.) Tricep Dips (legs extended, use couch or chair)
7.) Jack-knife (abdominal exercise)
8.) Jump Lunges
9.) Side Plank with Pulse
10.) Plank Shoulder Taps (perform with minimal hip rotation)
Sky currently works at Lifetime Fitness in Beachwood as the Nutrition Program Coordinator, Nutrition Coach, and Personal Trainer. She has worked with a wide variety of clients and her philosophy when it comes to nutrition is implementing habit based practices to help coach individuals on how to incorporate these tactics into their everyday lifestyle. She strongly believe in moderation of all food groups unless you are experiencing digestive issues from certain foods. Her top tips that she recommends to her clients are as follows:
Meal plans do not teach you how to diet and are not sustainable long term. Rather, focus on implementing correct portion sizes of protein, carbohydrates, and fats at every meal from nutrient dense sources so that you never get bored eating "the same old food"
Total macronutrient and caloric intake for the day are much more important that the number of meals eaten each day if you want to change your body composition. So no, you don't have to try to consume 6 meals in a day.
Focus on implementing a protein source at all snack times and meals. General recommendation is 1.0 grams of protein per your ideal body weight per day or roughly 25-30 grams for active females per meal.
Strive to consume 1 fistful of predominately green vegetables or half your plate at all main meals. This will help with micro-nutrient consumption as well as fiber intake for proper digestion.
Monitor intake of carbohydrate sources by including 1 cupped handful at all main meals. Carbohydrates are our main source of energy source and we need them to build lean muscle tissue! Never eliminate carbs completely.
Keep a food diary or log your food in an app like MyFitnessPal to help you gain more awareness into your overall caloric intake and where your calories are coming from. Just this alone will help you be more conscious of making healthy decisions ;)
Carve out 1 day during the week when you can meal prep. Being proactive about your nutrition is the key to setting you up for success throughout the week. Choose 3-4 different sources of protein, 4-5 different vegetables, and 3-4 different carbohydrate sources to mix and match creative meals. Portion out in tupperware containers and you are good to go for your work week!
Always have protein on hand! I keep a zip-lock baggie of pre-portioned Whey Protein in my purse to set me up for success when I'm on the go and start to get hangry. I also carry 100 calorie packs of almonds and a piece of fruit with me at all times.
Start implementing a high-quality AM/PM multivitamin in capsule form to help fill in any nutrient deficiencies that cannot be obtained through food alone.
Contact Skylar for Online Coaching: