Health and Fitness

Well, the date has been set, the venue booked and you’ve just commenced the search for your ultimate wedding gown.  Suddenly, you have that sinking feeling as you realise that the gown may not look as good as you had anticipated.  If only you looked like the woman in the magazine, that first inspired your dream of the classic slinky gown that you desire.  Well, do not despair.  With some dedication and commitment in the months leading up to your wedding, it is possible to be looking your best on your wedding day by heading down the health and fitness road.

Looking your best isn’t just about being slim, but rather being in a healthy state both physically and emotionally.  A slim, petite bride who has spent months of hard physical training while eating take-away every 3rd day may not necessarily be ‘healthier’ than a larger sized bride who may not have reached her goal weight.  Although the latter bride may not be as trim, she may have spent months incorporating a sensible diet and exercise plan as well as some relaxation therapy to have some time out from pre-wedding planning stress.  When it comes to their wedding day, it may in fact be the latter bride who is in a better state of health.

Try not to be too hard on yourself when it comes to losing weight for your wedding day.  If you make the effort in the months leading up to your special day, then you’ll know doubt be proud of your achievements, and have an increase in self-confidence, no matter what your size.
Regardless of whether you have 8 weeks or 18 months to plan for your wedding, you should set realistic and attainable goals when it comes to health and fitness.  Rather than focusing solely on weight loss, aiming for decreased stress levels, and an increase in confidence and energy levels may be more achievable and realistic.

Possibly the most difficult aspect when it comes to health and fitness, is having the motivation to achieve your goals.  Whilst our intentions usually start off good, after a few weeks, keeping on track is a major challenge.  So how do you stay focused when it comes to healthy eating and exercise?

For some people, just the thought of a new idea is enough to see them through the long haul, however for many, the thought that one day motivation will just ‘come to them’ is a reality.  The trouble with this is that motivation is not something that we wait for, it is something that we create.

Decide upon your reasons for wanting to improve your health and fitness levels.  Is it so that you’ll fit into your dream-wedding gown, or a bikini on your honeymoon?  Have the everyday stresses of planning your wedding taken their toll, and you want to decrease your stress levels by your wedding day?  Is it that you want to improve the appearance of your skin? 

When you have a clear idea of the reasons behind why you want to become healthier, write them down.  When you’re having a bad day in terms of diet and exercise refer to this piece of paper.  Magazine clippings or photos of your desired bridal look or wedding gown may also help to keep you inspired.

If it’s just not happening, the following tips may assist in keeping you focused and motivated in order to achieve your goals.

Set Realistic Goals

By setting realistic goals, you are more likely to achieve them.  If you’re planning to lose 20kg over 8 weeks, then chances are this is unlikely to happen (in a healthy way, at least).  Be realistic and clear and keep your goals simple.

Focus on small goals week by week, rather than the long-term goal, which may seem a long way away.  For example, if weight loss is your focus and you want to lose 20kg, concentrate on your weight loss in 5kg blocks.  This will be easier to achieve, and the feeling that you gain from achieving these small goals are what will keep you motivated for the long haul.

Be Prepared

If you’re one of these people who have great intentions, however when it comes to the crunch, you just cannot be bothered, then you need to be prepared.

Make it easier on yourself by preparing you exercise and eating plan the day before.  Pack your gym bag and leave it by the door, so that you make it on time to your session the next day. 

Write down a menu for the week and make sure that you have all of the ingredients in the fridge so that you’re not tempted to snack on less healthy foods.

Be Flexible

It’s important with any new routine that you allow some flexibility in order to succeed. 
Don’t be too hard on yourself if you’ve had a stressful day and just don’t feel like exercise.  Have a break and get back on track the next day. 

It’s same when it comes to eating.  Avoid banning your favourite foods from your diet, including things such as chocolates and sweets.  Although these foods are not considered ‘healthy’, if you allow yourself an occasional indulgence, you are less likely to binge eat on these foods and feel guilty about it later.  Perhaps allow yourself a little treat if you do an extra ½ hour of exercise, or session at the gym.  Just make sure that it is only an ‘occasional’ indulgence, and don’t make it a regular habit.

Get back on track as soon as possible after a bad day, and don’t become depressed about it, as this may lead to more binges or avoidance of exercise.

Have Fun

To many, the thought of incorporating a healthy diet and regular exercise regime into their day is one of dread.  Try not to forget that these healthy lifestyle changes can actually be fun!

A run in the park with the dog, dancing with your fiancé to music, taking a walk down to the beach with your bridesmaids, or kicking the footy at the family BBQ can ensure that you get the most out of exercise and make it enjoyable.

In regard to your diet, try zesting things up with fresh herbs and spices and don’t be afraid to try new recipe ideas.

Reward Yourself

Reward has proven to be a strong motivator in many areas and health and fitness are no exception.
Don’t forget to reward your efforts along your way.  Whether it be big or small, take the time to celebrate reaching a goal.  A trip to the day spa for a relaxing facial or massage could be a great reward, not to mention a great motivational tool.  A reward such as this is also of great benefit to your health, and therefore your general well being.  See, not every aspect of becoming healthier and fitter is hard work after all!

Get Some Support

Another way to stay motivated and remain on track is to get others to help you.  By ensuring that you have the support of your fiancé, family and friends, you are more likely to achieve your goals and focus on what is important to you.

You may also wish to join a local fitness club or walking group or perhaps even gain the support of a personal trainer.  Whatever your choice, ensure that your support networks are aware of what it is that you are attempting to achieve and how you would like them to assist you.

One of the major keys to good health is a well-balanced and nutritious diet.  With the increase in obesity in our modern society, it s now more important than before to focus on eating well.  By ensuring that you follow a healthy diet in the months leading up to your wedding (and beyond), you can ensure that you’ll be at your best by the time your special day arrives.

Diets and Fads

Generally speaking fad diets do not work as a long-term plan in maintaining a healthy weight and gaining adequate nutrition.  This is due to the fact that fad diets primarily focus on deprivation. 

Whether it be a cabbage diet, soup diet or carrot diet, all of these focus on eliminating other foods from your diet, limiting it to one particular food, in order to lose weight.  While in the short term you may shed a few kilograms, the long-term effects can be quite the opposite.

When the body is deprived of food, it tends to go into a survival mode.  Believing that there is no food available, it begins to store energy as fat in order for us to survive. You can imagine then, that the result of fad diets may actually cause weight gain in the long term. 

Sensible eating is the key to weight loss and adequate nutrition.

Choosing Food Wisely

So what foods should you choose in order to enhance your health and wellbeing?

According to The Australian Nutrition Foundation, their healthy eating pyramid provides the key to healthy eating.  You may wish to visit their website to view it in its entirety. 
The pyramid is basically a food selection guide and provides a guide to what foods should be eaten the most, what foods should be eaten moderately, an what foods should be eaten the least.  It has been proven to be the most successful eating guide in Australia.

According to healthy eating guidelines, a well balanced diet with a wide variety of foods is the key to good nutrition. Foods that we eat the most should include vegetables and fruit, legumes, bread and cereals (preferably whole grain) and nuts.  Meat (including lean cuts of beef, chicken, pork and fish) dairy products (such as milk, cheese and yoghurt) and eggs should be eaten in moderation and fats and oils should be eaten the least.

It is important to remember that all of these foods are essential for good health, including fats and oils.
By eating wisely you should feel comfortable and satisfied after a meal.  Stay in tune with your body and be aware of hunger signs.  Try to eat when you are hungry and not out of boredom or stress.  You should always feel in control of your eating in order to stay healthy and, if necessary, to lose weight.

Our modern society has made life more convenient, and provided us with fewer opportunities to exercise.  Modern interventions such as cars, remote controls, and computers have helped us to become less active, possibly contributing to the increase in obesity over previous decades.
It’s an important fact of life that exercise should be part of our every day routine in order to stay fit and healthy and to reduce the effects of health problems such as diabetes and heart disease.

Where to Start

It is recommended that you should participate in at least 30-45 minutes of exercise at least 3-4 times per week in order to maintain a basic level of fitness.  If weight loss is you aim, then it is recommended that you should incorporate both weight training and cardiovascular workouts into your weekly routine.  Two weight sessions and 3-4 cardiovascular sessions should be a good start.

If physical activity isn’t already part of your daily or weekly routine, then you should start out slowly.  Begin by perhaps taking short brisk walks and increase the pace and duration over time.  It may be best to seek the advice of a doctor or fitness professional to assist in planning an exercise regime that is appropriate for your level of fitness.

Safety

• If you have not exercised for a long time, it may be worth seeking advice from your doctor before commencing an exercise regime.
• Wear appropriate attire and footwear when exercising.
• Always ensure that you drink plenty of water before, during and after exercise.
• Avoid exercising in the heat of the day.
• Remember to stop if you feel at all unwell while exercising.  Seek medical assistance if necessary. 
•  Always warm up and cool down before and after exercising.

There are many choices when it comes to choosing an activity that will suit you.  Joining a sporting club or gym, or perhaps employing the services of a personal trainer may assist in keeping you motivated.  Look up your local phone book to find something within your area that you may enjoy.  Here are some more ideas:

• Aerobics
• Athletics
• Basketball
• Cricket
• Cycling
• Football
• Gym
• Hockey
• Horse Riding
• Jogging
• Netball
• Personal training
• Pilates
• Soccer
• Softball
• Swimming
• Tennis
• Walking
• Yoga

Personal training

Personal trainers are qualified people devoted to helping you achieve you personal health and fitness goals.  Whether it be to lose weight, increase energy levels or gain muscle, a personal trainer will custom design a program that suits your needs.

A personal trainer will help you to set specific goals and assess your health and fitness levels along the way.  They will monitor your progress and modify your program accordingly.
A personal trainer will also help to motivate you along the way and assist you in developing incentives to reach your goals.

Not only is health and fitness about eating well and regular exercise.  Staying healthy from an emotional perspective is also essential to good health.

Planning a wedding may be stressful and tiring.  You need to ensure that you are looking after yourself in terms of your emotional wellbeing.  Lack of sleep or an increase in stress levels will show when it comes to your wedding day and may prevent you from enjoying your day to its full potential.

Burn some essential oils, read a book or have a long soak in a hot bath every now and then to take time out, de-stress and relax.  Massages, manicures and pedicure are also a great way to help rid your body of tension and stress associated with pre-wedding planning.  Try to take a break every now and then and spoil yourself to one of these delightful treatments. 

In the month leading up to your wedding, a weekly massage is recommended to help to relieve any stress by the time your wedding day arrives.  If you’re having trouble getting to sleep at night, you may like to try some herbal tea or check with your local health food store for some relaxation remedies.