12 THE QUEENS COURIER • HEALTH • APRIL 7, 2016 FOR BREAKING NEWS VISIT www.qns.com health The dress, the tux, the guests, the honeymoon - there are so many details that go into your wedding day. All eyes are on you from the moment you walk down the aisle until the last dance of the night. Understandably so, brides and grooms often feel a lot of pressure to look their best on this important day - there’s nothing like a wedding to motivate you to get serious about your health and fi tness goals. But crash diets or extreme exercise programs are never the answer. “It’s usually best to start thinking about your specifi c goals three months before your wedding day to allow plenty of time to establish your routine and adjust to a healthier lifestyle,” says Steve Bronston, certifi ed personal trainer with Life Time, a healthy way of life company that operates more than 115 health and wellness centers nationwide. “This creates a great opportunity for the bride and groom to support each other and get in shape together.” Bronston and Life Time offer a three-month countdown plan to get you ready for the big day: Weeks 1-4 Focus on changing your unhealthy habits. Nutrition is key when trying to lose weight, decrease body fat and increase your overall health. Work with a professional to lay out a detailed nutrition plan that consists of carbohydrates, protein and healthy fats at each meal. Then, begin with a fi tness program that incorporates weight training and cardio intervals. Arm exercises like overhead press, tricep push-ups and bicep curls, and back exercises like rows and rear fl ys help brides looking to tone up for a strapless or low-back dress. Bronston suggests starting with two or three days of weight training, two or three days of cardio and one day of Pilates or yoga. Weeks 5-8 Now it’s time to switch up your exercise routines. It’s a good idea to work with a personal trainer or join a group fi tness class once or twice a week to shake up your routine and stay motivated. Your workouts should include one to two weight training exercises per body part throughout the week. If you can, try to shift the amount of weight you use and number of repetitions you do to help stimulate change within your body. Continue a cardio routine of two to three days per week and add in another day or Pilates or yoga. Weeks 9-12 It is important to keep up with your developing healthy habits as the weeks progress, but as your wedding day approaches, you’re sure to feel the stress of planning. “A new focus on rest and relaxation during this time period is key,” Bronston says. You can eat well and exercise perfectly, but without sleep, stretching, rest and recovery, your body is at risk of not functioning properly. Planning a wedding can be stressful and tiresome, but if you commit to a healthy diet and fi tness plan, you’ll walk down the aisle feeling confi dent and ready for your new life ahead. Courtesy BPT SHEDDING FOR THE WEDDING: Your 3-month guide
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