There’s nothing like a deadline for motivation to get in shape, and that’s as true when a person is getting married as when training for a marathon.
With all the engagements announced during the winter holidays and on Valentine’s Day, the rush to the gym is on as couples realize they’re going to be the center of attention at parties, at showers and on the big day.
It can be useful to think like an athlete. When a big event is on the calendar, every competitor has to figure out what has to be done to prepare for the game, race or event. Training and nutrition protocols are organized. Workouts and meals are scheduled so that on the day of the event you’re in peak shape physically, emotionally and nutritionally.
This goes for Olympic athletes and weekend warriors, as well as brides and grooms. But even elite athletes drop out of their previously rigorous training regimen after a race, and it’s tempting for that piece of wedding cake or last group photo to mark the descent into bad habits.
There is no shame in the bride and groom letting things go for a few weeks while they travel, set up house and reorganize themselves into the rhythm of living together as a married couple. However, it’s important to set a date for getting back into the routine of exercise and the habit of eating properly – or paying the price down the road.
After 10 or 15 years of marriage, men put on an average of 19 pounds, and women put on about 24 pounds, says Edward Abramson, a licensed clinical psychologist, professor emeritus of psychology at California State University, Chico, author and expert on obesity, dieting and eating disorders.
Perhaps some of the “new life together” discussions should include activities to do together (or separately), as well as some ideas on cooking, eating out and other ways to be healthy after the wedding.
“Married people are heavier than people who have never been married,” says Jeffery
Sobal, a researcher and professor of nutritional sciences at Cornell University. “Recently married people eat about half or more of their meals together.” This means that not only do newlyweds have an eating buddy, but meals become more regular than when they were single.
Planning the prewedding menu
The pressure is on when a couple is planning to wed and it’s tempting to take diet shortcuts. But they’ll be better equipped to deal with the stress when maintaining a good diet and exercise plan than with crash diets or dangerous pills and teas.
Most fitness and health professionals recommend allowing about six months prior to the wedding date to safely get into decent shape.
Registered dietitian Bonnie Jortberg, a senior instructor at the Department of Family Medicine of the University of Colorado at Denver and Health Sciences Center, recommends the following when making pre-wedding food choices:
1. Eat regular meals and snacks. Pre-wedding time can be very hectic, and skipping meals can lead to the “over-
hungry” syndrome and subsequent overeating.
2. Set a realistic pre-wedding weight goal. Many brides-to-be want to lose excessive amounts of weight before the wedding, sometimes even buying dresses several sizes too small: 1 to 2 pounds of weight loss per week is realistic.
3. Get the most out of calories. Limit consumption of high-fat and high-sugar snack foods, soft drinks and alcoholic beverages. Include more high-fiber foods, fruits and vegetables, and drink plenty of water.
Buffing the bod
Exercise options abound and are limited only by budget, time and imagination. Specialized programs target the pre-wedding weight loss market, including Colorado-based Bridal Bootcamp 360, the invention of Tamara Kleinberg, a personal trainer and author.
The areas most exposed in today’s form-fitting wedding dresses are the back, shoulders and arms, which therefore need special attention, Kleinberg says. But most programs focus on the whole person – physically and emotionally – not just certain body parts.
“I try to teach a healthy lifestyle, not just weight loss, because that sticks with you forever,” says local Bootcamp 360 trainer Mandy Cash. “Staying with an exercise program helps the relationship, as well, because emotionally you feel better about yourself and typically are a more positive person when you are in good shape.”
She suggests five to six months of training prior to the wedding for optimum results and to help make lifestyle changes stick. “Coming to me needing to lose 30 pounds with a wedding date six weeks away is both unhealthy and ill-advised,” she says.
People usually succeed better when they hire a trainer, take classes that incorporate strength training and cardiovascular exercise, or hook up with a fitness mentor/buddy. Going it alone does not provide the support, accountability and consistency necessary for real success.
After the thank-you notes are mailed
The trickiest part of a healthier and leaner future begins after the honeymoon.
In successful relationships, the couple is on the same page regarding health or at least keeps an open, nonaccusatory, nonthreatening dialogue going, especially if one person is more into a healthy lifestyle than the other.
Consider healthful eating and regular physical activity as health insurance. After all, who wants to spend the best years of their life and precious resources (financial and time) dealing with heart disease, high blood pressure, type-2 diabetes, and all of the other diseases that follow an overweight and sedentary lifestyle?
It is far easier to keep it off than to take it off.
Linda J. Buch is a certified fitness trainer in Denver and co-author of “The Commercial Break Workout.” Write her at ljbalance@aol.com.
Books
“Bootcamp 360 for Brides,” by Tamara Kleinberg (HarperCollins, 2004, $16.95)
“Bridal Bootcamp,” by Cynthia M. Conde (Running Press, 2004, $14.95)
“Buff Bride: The Complete Guide to Getting in Shape and Looking Great for Your Wedding Day,” by Sue Fleming (Villard, 2002, $15.95) buffbrides.com
“Everything Wedding Workout Book,” by Shirley Archer (Adams Media, 2007, $14.95)
DVDs:
“Buff Brides: Countdown to Gown” (Peter Pan Studios, 2007, $10.99)
“The Wedding Workout” (Rodale Press, Women’s Health Magazine, 2006, $14.98)
Programs
Boot Camp of the Rockies, bcor.net, 888-397-5326 or 303-494-4242. Provides indoor, outdoor, virtual (via the phone) training and exercise programs.
Bootcamp360, bootcamp360.com. Call 303-981-6071 or e-mail boot camp360denver@yahoo.com. This organization operates in the Littleton area.
Getting fit for the big day
The wedding date is set and now the fun begins. Getting started on looking and feeling your best will come with a little bit of work involving all the biggies: strength training, cardiovascular workouts, and core strength (you will need this for the dancing at the reception!). Here are the basics to get you started, and not just for the brides; grooms need to do this too.
Strength training should be scheduled at least twice a week and cardiovascular exercise at least four times a week. If you are new to strength training, start with lighter weights, bands, or light selections on the machines and 12-15 repetitions per set. Perform at least two sets per exercise.
STRENGTH TRAINING
CHEST
Dumbbell press (When performed on a ball instead of a bench, the core muscles get an extra workout.)
Push-ups (Start with the easiest one you know and increase your difficulty every couple of weeks. Try for 15 push-ups with ease before moving on in difficulty.)
BACK
Lat pulldowns (Pull the bar to the collarbone, not behind the neck.)
Chins (There is no shame in using a spotter or a machine designed to assist this exercise.)
SHOULDERS
Dumbbell press (seated or standing)
Lateral dumbbell raise
LEGS
Squats, lunges
BICEPS
Dumbbell curls
TRICEPS
Push-downs, dumbbell kickbacks
ABDOMINAL AND CORE
Crunches on the ball
CARDIOVASCULAR
Start with 15 to 20 minutes three to four days a week. Treadmills are always good, but cross-trainers, elliptical machines and bikes are also excellent.
Avoid post-wedding weight gain
1. Plan menus
Figure out some basic menus for the week. Do not go to the store without a list; stick to the list.
2. Keep a healthy, well-stocked pantry. If there is no food in the house, drive-thru windows and pizza delivery become more appealing. Also, if you buy food, you will eat it, so buy sensibly.
3. Size matters. Watch your portion sizes because men require more calories than women. Don’t share food portions equally.
4. Exercise together. Establish new traditions for your new life, such as taking a walk every evening after dinner or some mutually enjoyable activities on the weekends.
5. Watch out for – and deal with – sabotage. If one partner decides to exercise and lose weight, but the other wants the status quo, talk about the reality and necessity of doing the right things for health reasons. Try to compromise and be supportive of each other. Find goals you can pursue together.
