Inspire The bride

Bridal Fitness: Simple, No-Equipment Home Workouts

InspiredGal — Thu, 01 Jul 2010 15:00:00 -0700

If you don't already know from my Bio, I am a huge fan of Oprah Winfrey! She produces such amazing shows with exciting content and great ideas for everyday people ;) I often check her website for new fabulous tips and ideas online from her fabulous contributors (such as Dr. Oz, Jean Chatzky, Suze Orman, Nate Berkus, Bob Greene, and so many more!! I recently came across an awesome article/how-to on Oprah.com that shares simple and powerful exercise moves you can do right in your own home; Naturally I figured it was a must that I share it with all you Brides out there wanting to get in tip top shape and avoid having to pay a pricy gym membership~

By Adam Campbell
Original Content | June 24, 2010
"Exercise 1: Bodyweight Squat
Stand as tall as you can with your feet spread slightly wider than shoulder-width apart. Hold your arms straight out in front of your body at shoulder level, so that your arms parallel to the floor [A]. Keep your torso as upright as you can for the entire movement, with your lower back slightly arched. Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees [B]. Pause, then push yourself back to the starting position. That's one repetition. Do 15 to 20 repetitions.

Exercise 2: Incline Push-up
Assume a push-up position, but place your hands placed on a raised surface-such as a box, bench, ottoman or one of the steps of your stairs-instead of the floor. Your body should form a straight line from your ankles to your head [A]. Keeping your body rigid, lower your body until your upper arms dip below your elbows. Pause, and then push yourself back to the starting position as quickly as possible [B]. (The higher the surface on which you place your hands, the easier the exercise becomes-you can even lean against a wall if you need to.) If the incline push-up is too easy, do it the old-fashioned way, with your hands on the floor. Do 12 to 15 repetitions.

Exercise 3: Hip Raise
Lie on your back on the floor with your knees bent and your feet flat on the floor. Place your arms out to your sides at a 45-degree angle, your palms facing up. Now try to make your tummy as skinny as possible and hold it that way-this gives you a tight core-while breathing normally. That's the starting position [A]. Keeping your core tight, squeeze your glutes and raise your hips so your body forms a straight line from your shoulders to your knees. Pause for five seconds-squeezing your glutes tightly the entire time-then lower body back to the starting position [B]. Do 10 repetitions.

Exercise 4: Side Plank
Lie on your right side with your knees straight. Prop your upper body on your right elbow and forearm, which should be directly below your right shoulder. Place your left hand on your left hip. Try to make your tummy as skinny as possible and hold it that way-this gives you a tight core-while breathing normally. Then raise your hips until your body forms a straight line from your ankles to your shoulders. With your core tight, hold this position for 30 seconds. Roll onto your other side and repeat.

Modified Side Plank
If the side plank is too difficult, hold for five seconds, rest for five seconds, and repeat as many times as needed to total 30 seconds. Each time you perform the exercise, try to hold each repetition a little longer, so that you reach your 30-second goal with fewer repetitions.

If that's still too hard, bend your knees 90 degrees and allow your lower legs to rest on the floor as you do the exercise. (Your body will now form a straight line from your knees to your shoulders.)

Exercise 5: Floor Y-T-I Raises
This is a three-exercise combination move. You'll simply perform 8 to 12 repetitions of each exercise, one after the other without resting. So do 8 to 12 reps of the Floor Y raise, followed immediately by 8 to 12 reps of the Floor T raise, followed immediately by 8 to 12 reps of the Floor I raise.

Floor Y Raise
Lie facedown on the floor with your arms resting on the floor, completely straight and at a 30-degree angle to your body, so they form a "Y." Your palms should be facing each other, so that the thumb side of your hand points up [A].

Floor T Raise
Perform this like the Y raise, only move your arms so that they're out to your sides-perpendicular to your body with the thumb side of your hand pointing up [A]-and raise them as high as you comfortably can [B].

Floor I Raise
This time, move your arms so that your body forms a straight line from your feet to your fingertips. Your palms should be facing each other, with the thumb side of your hand pointing up [A]. Raise your arms as high as you comfortably can [B]. " - Quoted Article by By Adam Campbell. Photos used from Oprah.com

Beauty: How to maintain your Blushing Bridal Glow

InspiredGal — Thu, 17 Sep 2009 06:00:00 -0700

Face Time

Facials with steam treatments and multi-layer masks are a deliciously decadent way to get your skin in shape. But why stop with your face? The dominance of strapless gowns is putting the spotlight on your upper body, and luxe salons are stepping up to the challenge by offering the complete facial treatment -- for your back. Combining blemish control with soothing massage and masks, back facials ensure you look your silky best when you dare to go bare. As with regular facials, you should schedule your back facials for at least a week before the wedding.

Mane Magic

Sheen. Shine. Luster. A gloss treatment is the best way to get gorgeous, gleaming hair for the wedding day. You start with a shampoo and head massage, and then a nutrient-packed cool gel is applied to your hair to enhance its natural sheen. The result? Glossy, manageable hair that will look great down or twisted into an intricate updo. For maximum impact, get your gloss treatment five days before the wedding.

Twinkle Toes

Looking your best from the top of your head to the tips of your toes is easy with the new pedicure/reflexology combinations offered by salons. Your feet are treated to a

warm spa bath with salts, followed by a pressure-point foot massage. This technique, which matches sensitive points on your feet to sections of your body, is ideal for combating pre-wedding stress. After the reflexology session, your nails are carefully polished and painted until they resemble ten tiny jewels. Pedicures from reputable salons tend to last, so you can schedule your tootsie treatment as far as four days before the wedding.

At Your Fingertips

All your guests will want a peek at that glittering engagement ring, so make sure your hands and nails are up for the attention. In addition to your manicure, ask for a paraffin wax treatment. Your manicurist will dip your hands into clear, warm wax and then place them into heated gloves. The gentle heat and wax work together to smooth your skin and seal in moisture, so your hands feel as good as they look. For gorgeous, chip-free nails, it's best to get your manicure the day before or the morning of your wedding.

Loosen Up

Last-minute details can result in last-minute stress, and a massage is the perfect prescription for relaxation. Indulge with the traditional Swedish or Shiatsu styles, or try something new. Brides swear by stone treatments, where smooth heated rocks are placed on massaged muscles to soothe away tension. The popularity of Thai massage, which combines stretching with traditional massage, is also on the rise. Whatever style you choose, don't forget your groom. A couple's massage the day before the wedding is a guarantee of honeymoon harmony.

Skin-tillating

If all-over glow is what you're looking for, body wraps and scrubs deliver. Scrubs rely on natural exfoliants, such as brown sugar, sea salt, and oatmeal, to gently polish away old layers and reveal the radiant skin beneath. With your skin so soft, he won't be able to take his hands off you. Also try a wrap, where technicians cocoon you in steamy layers of linen and ointment, for total-body relaxation and optimal pampering of your skin. Just don't forget to drink plenty of water; all that steam can be dehydrating. -Source:WeddingChannel-

Top 10 Wall Stretches to get your Bridal Body Moving!

InspiredGal — Tue, 15 Sep 2009 06:00:00 -0700

The following are ten wall stretches, most successful in increasing enjoyment of stretching your body. These stretches involve a neutral back position which is very comfortable. While performing these exercises you don't have to use any of the muscles to support your back. Just relax and focus on the stretch. You can also read or watch TV in this position, which may increase the amount of time you hold any stretch.

Keep this in mind: Regular flexibility training can reduce common aches and pains associated with aging and various forms of arthritis, reduce your risk of injury and help improve your posture and functioning.

1. Hamstring: Lie on your back in an open doorway and position one leg on the wall, with your heel toward the ceiling. The other leg should be bent, with your foot on the floor. Find a position where you can feel a light stretch in the back of your thigh. To make the stretch more intense, move your buttocks closer to the wall; to make it less intense, move your buttocks farther from the wall. Hold this stretch for as long as you feel comfortable - a minimum of 30 seconds for each leg but ideally longer. Try to relax and breathe into the stretch. Feel free to read a magazine or watch TV while holding this stretch.

2. Groin:

a.) Lie on your back, with both legs straight up against a wall. Slowly separate your legs into a V position until you feel a light stretch through your groin area. Hold for a minimum of 30 seconds. Feel free to hold longer.

b.) Sit with your back pressed against a wall. Bring the soles of your feet together and let your knees drop toward the floor. Maintain perfect upright posture. Hold for 30 seconds or longer.

3. Hips & Back: Lie on your back, with both legs straight up against a wall. Slowly let both legs fall to one side. Try to feel this stretch through your hips and lightly through your back. To intensify the stretch, move the top leg a few inches away from the wall but keep it straight. Hold for 30 seconds or longer, on each side.

4. Glutes: Lie on your back, with your buttocks about a foot away from a wall. Position one leg so that the bottom of the foot is in contact with the wall and the knee is at 90-degress. Cross the other leg over so that the ankle is resting on the thigh. To make the stretch less intense, move your buttocks farther from the wall; to make it more intense, move your buttocks closer to the wall or lightly press the crossed leg toward the wall. Hold for 30 seconds or longer, on each side.

5. Quadricep: Lie on your side, with your body straight. Bend the top knee and bring your foot toward your buttock so that you can grab your foot or ankle. Hold the stretch while pressing your hip forward and your knee slightly back. Hold for 30 seconds or longer, each side.

6. Hip Flexor: Position yourself in a lunge position, with your front knee over the front ankle and your back knee comfortably on a mat or towel. Straighten your spine so that your posture is fully erect. Lightly press the back hip forward. Feel the stretch in the front of this thigh. To intensify the stretch, keep your body tall while you turn your upper body in toward your front knee. Hold for 30 seconds or longer, on each side.

7. Calf: Stand facing a wall. Place one leg close to the wall and the other farther away. Keep the heel of the back leg firmly on the floor. Be sure that both feet face forward. Feel the stretch in the back calf. Hold for 30 seconds or longer. Now move the back foot in a few inches. Keep it firmly planted on the ground, but slightly bend the back knee and hold the stretch. Hold for 30 seconds or longer, on each side.

8. Wall Pushups: Stand about three feet from a wall, feet at shoulder width and flat on the ground. Put your hands on the wall with your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves.

9. Bicep-Wall Stretch: Place the palm, inner elbow, and shoulder of one arm against the wall. Keeping the arm in contact with the wall, exhale and slowly turn your body around, to feel the stretch in your biceps and pectoral muscles. Adjust the hand position either higher or lower and repeat to stretch the multiple biceps and chest muscles. Switch sides.

10. Doorway Chest Stretch: Stand directly in the middle of a single doorway. With triceps parallel to the floor, place your forearms against the inside of the doorway. Slowly step or learn forward to the furthest comfortable position, so that you feel a comfortable stretch in the chest and anterior shoulder muscles. Hold this position for at least 15-30 seconds. -Source:WomenFitness-

Advice: The Nitty Gritty Pill

InspiredGal — Mon, 03 Aug 2009 06:00:00 -0700

This is a post that most people may be surprised that I actually have shared on here but think it is important for future Bride's to know! I was totally oblivious before my wedding about what I needed to do to prepare for my honeymoon when it came to making the not so fun female doctors appointment. Thankfully my girlfriends filled me in with a little heads up that I would need to be prepared if we didn't want to get preggerzz on our honeymoon ;) So... I made it to my doctors and thank God she was very helpful in letting me know the steps I needed to take before the big day. Obviously no Bride wants to be on their Monthly cycle on their wedding day (especially not wedding night)! Here are some helpful faq's she filled me in on (these examples are regarding taking the pill form of Birth Control) I am in No way a Medical Specialist or a Doctor, please consult your doctor! These are just some things I learned:

Meet with your doctor to make a plan on starting birth control, ask plenty of questions, and be sure to tell her your Wedding Date and the dates you will be on your Honeymoon.
Be sure to begin Birth Control on a regular basis at least 3 months prior to your wedding date. (when you start taking the pill, you should always start on a Sunday so it is always consistant)
Make sure to get your perscription filled again at least 1 week before your honeymoon so that you will have enough to last you through your trip
The one thing that many people don't know and is VERY IMPORTANT: For whatever reason you need to take Antibiotic Medication - Be sure you use a second form of birth control wile on the pill!!! The Antibiotic will cause your birth control pill to be ineffective (many women get pregnant accidentally this way, so be sure to use a condom)!!

I thought it was important to share these tips with my readers because its something that Bridal Magazines don't usually fill you in on but is very important to be aware of.

Here is what I learned from WebMD: "Birth control is a way for men and women to prevent pregnancy. There are many different methods of birth control, including hormonal contraception (HC) such as "the Pill."

"How Do I Begin Hormonal Contraceptives?

Ask your doctor when you should start your HC. You must wait until your period begins to start taking the Pill. If you still have your period on the day that you have been told to start your pill pack, go ahead and start the pill pack. You will get your next period about 25 days after starting the pill pack.

It's best to take the pills at the same time every day. Take the pill each day either before breakfast or at bedtime.
Seasonale works similarly. You begin taking it the first Sunday after your period. If your period starts on a Sunday, start Seasonale that day. Then you take one of the active tablets a day for 84 consecutive days. This is followed with 7 days of placebo (inactive) pills.

When Do I Start Another Pill Pack?

You will start each new pill pack on the same day of the week that you initially started it. If you are on the 21-day pill pack, start the new pill pack seven days after you finished the old pill pack. If you are on the 28-day pill pack, begin the new pack after taking the last pill in the old pack.
Start your new pill pack as scheduled above, whether or not you get your period or are still having your period.

How Soon Does HC Work?

When taken as directed, HC is usually effective the first month you begin taking it. To be safe, some doctors recommend the use of another form of birth control, such as latex condoms (rubbers) and foam, during the first month. After the first month, you can just use HC for birth control.

What If I Forget to Take a Pill?

If you forget to take a pill, take it as soon as you remember. If you don't remember until the next day, go ahead and take 2 pills that day. If you forget to take your pills for 2 days, take 2 pills the day you remember and 2 pills the next day. You will then be back on schedule. If you miss more than 2 pills, call your doctor. You may be told to take one pill daily until Sunday then start a new pill pack or to discard the rest of the pill pack and start over with a new pack that same day.

Any time you forget to take a pill, you must use another form of birth control until you finish the pill pack. When you forget to take a pill, you increase the chance of releasing an egg from your ovary. However, if you forget to take any of the last 7 out of the 28 day pills you will not raise your chance of pregnancy since these pills contain only inactive ingredients. If you miss your period and have forgotten to take one or more active pills, get a pregnancy test. If you miss 2 periods even though you have taken all your pills on schedule, you should get a pregnancy test. It is very important to take the mini pills (progestin only) at the exact same time each day. If you miss a pill or are more than 3 hours late for a pill you should take the pill as soon as you remember and use a backup method (such as a condom or spermicide) for the next 48 hours.

Points to Keep in Mind When Taking HC

Keep another form of birth control, like spermicidal foam and condoms, on hand in case you forget to take a pill.
Carry your pills with you if you don't always sleep at the same place.
Take your pill at the same time every day. If you are using the patch, replace your patch weekly on the same day. If you are using the vaginal ring, remove it after 3 weeks of use.
Get your HC refills soon after you start the last prescription. Don't wait until the last minute to request refills.
Birth control pills, patches, and vaginal rings are all medications. Always tell your doctor or pharmacist you are on the pill, patch, or vaginal ring if you see him or her for any reason."

-Source: WebMD-

Fitness Video: Yoga Breathing with SHAPE Magazine

InspiredGal — Mon, 27 Jul 2009 14:00:46 -0700

FITNESS: Shape Up for your Sweetheart Neckline!

InspiredGal — Sat, 07 Feb 2009 01:03:00 -0800

Whether your a bride or a bridesmaid, these useful fitness tips can help you get that look you deserve. Continuing our fitness series catered for your specific wedding dress, check out these tips developed by Bonne Marano, a certified personal trainer to help you get strong and look great in your sweetheart neckline wedding gown.

Start by warming up the chest with two sets of pushups as explained above, 12 to 15 repetitions. Then do three sets of each of the following exercises. Be sure to adjust the suggested weights based on your personal ability.

Dumbbell Bench Press
Lie face up on a flat bench with an 8 to 12 pound dumbbell in each hand resting near your shoulders. Press the dumbbells upward in an arc over your chest until your arms are fully extended. Squeeze the chest at the top of the movement and slowly lower the weights to starting position. Repeat12 to 15 times per set.

Incline Bench Flye
Lie face up on an incline bench with a 5 to 8 pound dumbbell in each hand, with the arms fully extended and palms facing each other. (If you don't have an adjustable bench, you can create an incline by stacking two bedroom pillows on a flat bench.) Slowly lower the weights out to your side, trying to maintain a slight bend in the elbow throughout the movement. When you feel a good stretch in your chest, squeeze your pecs and bring the dumbbells back to the starting position. Repeat 12 to 15 times.

The Pullover
Lie face up on a flat bench with one 12 pound dumbbell in both hands, arms are fully extended with a slight bend in the elbows. Lower the arms over the head, forming a semi-circle or arc motion. When you feel a stretch in the upper part of the back (like the shoulder blades are expanding) bring the arms over the chest. Repeat 12 to 15 times.

Workout courtesy of Bridalguide.com and Bonne Marano, founder of Fittobetied.cc, website dedicated to fitness and nutrition for the bride-to-be.

FITNESS: Get into shape for your Strapless Gown

InspiredGal — Mon, 02 Feb 2009 02:04:00 -0800

Have you found the perfect strapless dress? Here’s a great at home workout to get in shape to improve your elegant frame that is just perfect for your dress! These were developed by Bonne Marano, a certified personal trainer to help you get strong and look great in your wedding gown.

Warm Up:
First, warm up. At a moderate speed, circle your arms back ten times and then forward ten times. Repeat each set three times. Roll your shoulders up and back ten times in each direction. Shrug your shoulders ten times.

Then do three sets of each of the following exercises using a 5 to 8 pound dumbbell. Be sure to adjust the suggested weights based on your personal ability.

Military Press:
The shoulder press builds strength in the deltoid and triceps while the rest of the body gets worked stabilizing the torso. The military press helps to improve posture and give the appearance of a slimmer waistline.

Sit in a chair with good posture (abs in and ribcage lifted) with a pair of 5 or 8 pound weights in each hand. Start with your hands just above your shoulders, palms facing forward. Press the weights overhead in an arc until your arms are fully extended, without locking the elbows. Slowly lower the weights and repeat 12 to 15 times.

Lateral Raises with Exercise Tubing:
Stand with your feet hip width apart, step forward with one foot slightly in front of the other, knees slightly bent in the center of the exercise tubing. Hold a handle in each hand, with your arms by your side, palms facing in. Keeping your wrists straight and your elbows slightly bent, lift the arms up and out to shoulder height. Slowly lower and repeat 15 to 20 times.

Upright Row
Stand with good posture, feet hip-width apart, with a 5-pound dumbbell in each hand. Bring your hands to the front of your thighs, palms facing toward your thighs and thumbs together. The dumbbells should be about an inch apart, parallel to the floor. Raise the weights to just beneath your chin, keeping the elbows out to the side and squeezing the shoulder blades together. (Imagine the space between the dumbbells drawing an imaginary line up past your belly button up toward the chin.) Lower slowly and repeat, 12 to 15 times.

Front Raise
Stand in the same position as above, palms facing the front of the thighs. Keeping your shoulders back, your chest out and your shoulders slightly bent, bring both weights forward in a straight line, until your arms are level with your shoulders. Lower in a slow controlled movement and repeat 10 to12 times.

Seated Rear Deltoid Flyes
Sit on a chair with a pillow on your lap, arms hanging down, with a 3- or 5-pound dumbbell in each hand. Lean forward, resting your chest on the pillow. With your elbows slightly bent, raise your arms out to the side until they are level with your shoulders. Squeeze your shoulder blades together at the top of the movement and hold for a count of two. Slowly lower and repeat 10 to 12 times.
Workout courtesy of Bridalguide.com and Bonne Marano, founder of Fittobetied.cc, website dedicated to fitness and nutrition for the bride-to-be.

FITNESS: Get in shape for your sleeveless gown

InspiredGal — Fri, 30 Jan 2009 01:52:00 -0800

Here’s a great at home workout to get in shape to improve your elegant frame that is just perfect for your dress! These were developed by Bonne Marano, a certified personal trainer to help you get strong and look great in your wedding gown.

Warm Up:
Start by warming up for five to 10 minutes by jumping rope, marching in place, or anything else that gets your muscles moving. Then do three sets of each of the following exercises. Start using 5- to 8-pound dumbbells, but be sure to adjust the suggested weights based on your personal ability. Some of these exercises require a dyna or exercise band.

Dumbbell Bicep Curl
Stand with good posture, feet hip-width apart, knees slightly bent, chest lifted, shoulders down and back. Hold one 8-pound dumbbell in each hand, palms facing up. Curl the forearm up toward the shoulder and lower in a slow controlled motion. Repeat 15 times. For variation, perform a Hammer Curl: Perform the exercise the same way, but hold the weights with palms facing the hips and thumbs facing up.

Concentration Curl
Try this with one 8-pound or two 5-pound dumbbells in one hand. Sit toward the front of a chair with your legs apart. Lean forward and rest your elbow or forearm on the inside of your thigh to keep your arm stable. Lower the hand holding the weight between your legs. Curl the arm up, squeeze the bicep and lower it slowly. Repeat 8 to12 times, and then switch arms.

Dyna-Band or Exercise Tube Easy Curl
Stand with good posture in the center of a Dyna-Band or exercise tube. Wrap the ends of the Dyna-Band around your hands, palms face up, or grab the handles of the exercise tube with the palms up. Curl the arm up, squeeze the bicep and lower it slowly. Repeat 20-25 times or until the muscle is fatigued. If there is not enough resistance, continue to wrap the band around your hands to tighten it.

Tricep Dip
Sit with good posture, legs extended, on the edge of a chair. Grasp the edge of the chair so that your fingertips face front and slide the buttocks off the edge so your weight is on your hands and heels. Lower your buttocks toward the floor by bending at your elbows until the elbows are at shoulder level. Extend the elbows without "locking out" to complete the movement. Repeat 15 times.

Tricep Extensions
Lie down on the floor, face up, knees bent and feet planted. Hold one 3- or 5-pound dumbbell in each hand with the arms extended straight up from the shoulders, palms facing each other.
The movement: Slowly bend both arms at the elbows to 90-degrees. The dumbbells should be in line with your temples. Fully extend the arms without locking the elbows. Repeat 15 times.
Dyna-Band Tricep Extensions
You will need to wrap the Dyna-Band around the leg of a couch or bed. Position yourself on one knee facing away from the couch or bed. Hold the Dyna-Band in both hands and raise your arms above your head, biceps aligned next to your ears and elbows at a 90-degree angle. Lean slightly forward, keeping your back flat, and your chest lifted. Fully extend the arms without locking your elbows. Repeat 15 to 20 times or until the arms are fatigued.

Workout courtesy of Bridalguide.com and Bonne Marano, founder of Fittobetied.cc, a website dedicated to fitness and nutrition for the bride-to-be.

Relieve Wedding Stress

InspiredGal — Wed, 14 Jan 2009 14:07:00 -0800