Charlotte Balbier

Ten Top Tips For Looking Trim On Your Wedding Day

November 30th, 2011 | Julia Braime

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Ok, ok, so I appreciate that I have been somewhat of a cake facilitator over the past few weeks, what with my Great Brides Up North Birthday Bakeaway (you can find all the links to the giveaways here) and all that, but at least I am keeping things in equilibrium! 

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This morning on the wedding blog, personal trainer Jenny Cromack of Motive 8 North (and the lady behind that Bridal Bootcamp that recently saw me lose 18 inches all over plus nearly a stone in weight! Oh yeeeah!) talks us through her top tips for looking trim on your wedding day.

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Brides Up North UK Wedding Blog: Rainbow Club

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  1. Interval Training
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Forget pounding the treadmill for hours on end, research shows that performing interval training within your workouts is a more effective way of burning fat and boosts your metabolism for longer following a workout. Try this intense interval session during your next workout. Sprint for 60 seconds as fast as you can, walk or jog for 60 seconds. Repeat this sequence 10 times. If you don’t like running then do your intervals on a bike or rowing machine. Include interval training in your workout 2-3 times per week.

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  1. Weight Training
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Many women often skip doing weights in the gym, for fear of bulking up. However, women don’t have enough testosterone to bulk up from moderate weight lifting. Increasing your lean muscle mass will speed up your metabolism and burn more body fat. Perform exercises which use big muscle groups like press ups, squats, rows and lunges.

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  1. Banish the Bingo Wings
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Every bride wants to have nice shapely arms for her big day. Try performing the following workout 3 times per week. 12-15 x Press Ups (on the knees is ok!), 12-15 x Seated Rows, 12-15 x Tricep Dips, 12-15 x Bicep Curls.  Repeat this circuit x 2.

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  1. Don’t Forget the Legs
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Although your legs might be hidden under your wedding dress, you’ll want nice pins for your honeymoon bikini!  Include exercises such as squats and lunges in your workouts to hit the legs. As the legs are big muscle groups they will also use more energy so if you want to lose weight they are an important part of your workout.

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  1. Ditch the Booze
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A glass of wine contains around 180 calories, so if you have 1-2 glasses of wine per night it’s easy to see why it’s hard to lose weight!  Additionally, the calories in alcohol provide no nutritional value, hence the reason they are often known as ‘empty calories’ . The liver is responsible for breaking down alcohol and fat, but perhaps because of alcohol’s toxicity, the liver prioritises breaking down alcohol first rather than metabolizing fat which can lead to weight gain.

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Don’t Crash Diet

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Although you need to reduce your calorie intake to see a change in your weight, drastically cutting calories will cause your body to go into starvation mode which will actually cause your body to hold onto body fat and making it harder for you to lose weight. If you are drastically restricting your food intake, you will be more tempted to binge on the foods you like so stick to a healthy eating plan instead based around slow release, wholegrain carbohydrates, lean proteins and lots of veggies.

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Eat Little & Often

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Eating little and often keeps the metabolism revved up, meaning you will burn energy at a higher rate, plus you’ll also be less likely to snack on unhealthy food.  Aim to have 5-6 healthy, small meals per day or 3 healthy meals, with 2 small snacks in between.

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Don’t Get Stressed!

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Easier said than done in the lead up to your big day, but being constantly stressed causes an increase in a hormone called cortisol. Cortisol stimulates the appetite and induces cravings for sugar and fat and if this is not bad enough cortisol also signals the body to store fat around the abdominal area.

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  1. Lacking Motivation?
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Find it hard to motivate yourself to workout? Get your bridesmaids or ushers together and make a pact to workout on a regular basis.  You can encourage each other when one of you is having an ‘off-day’…give each other a forfeit for any missed sessions! Alternatively, find an activity you really enjoy doing, since you’re more likely to stick to it if you enjoy it!

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  1. Prioritise Your Workouts
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We know you have a million and one things going on in the lead up to your big day, but if you want to look good then you must prioritise healthy eating and exercise and make both become a part of your daily routine. Schedule your workouts into your diary like you would an important meeting and don’t let anything interrupt you from doing it!

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If you would like more information about looking great on your wedding day then please contact Motive 8 North. Motive 8 North are a personal training company, working with clients in Leeds and the surrounding areas. We have a qualified team of staff with a great reputation of getting the results people want.

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Would you like to try out the Brides Up North BootcampCheck out the Brides Up North Bootcamp pages for everything you need to know including the weekly fitness plans right from the start, the eating plan, hints and tips, handy food and exercise diaries, the exercises explained and my progress.

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IMPORTANT: Remember to consult your GP before starting any fitness or diet plan.  This eating and exercise plan is provided for guideline purposes only.  Brides Up North and/or Motivate 8 North will not be held responsible in the event of illness or injury.  Brides Up North Bootcamp is entered into completely at your own risk. 

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  – Image © 2011 Rainbow Club

Motive 8 North is a Brides Up North Featured Supplier

Contact Brides Up North to submit your business as a Featured Supplier

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Brides Up North UK Wedding Blog

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Brides Up North BOOTCAMP: Week 12! You Smashed It!

November 20th, 2011 | Julia Braime

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Yes, there has been quite a focus on cake this week on the wedding blog – it was our birthday after all!  But you didn’t think I had forgotten the final week of Bridal Bootcamp did you?  No way!  We have worked too hard to fall at the final hurdle.

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Just because the weekly series is coming to an end, that doesn’t mean that you can’t still join in.  Check out the Brides Up North Bootcamp pages for everything you need to know including the weekly fitness plans right from the start, the eating plan, hints and tips, handy food and exercise diaries, the exercises explained and my progress. 

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Check the blog in the coming week to hear my Bridal Bootcamp progress report and see my stats.  This is a wedding diet and fitness plan that works gals! The figures don’t lie. 

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Brides Up North UK Wedding Blog: Bridal Bootcamp

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Let’s have a sprint finish!  It’s straight over to our resident personal trainer Jenny Cromack from Motive 8 North

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Whoop whoop… well, it’s finally here! Week 12 of the Bridal Bootcamp… you should be looking, sleek and sexy and ready to look amazing on your big day.

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As we mentioned last week, we hope that doing the Bridal Bootcamp has encouraged you to make some positive lifestyle changes and be healthier and more active. If you don’t feel you’re quite there in achieving your targets then use the training programmes we have provided and mix and match the workouts making sure you push yourself during the sessions and work hard.

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We’re going to have a great workout during your final week, with an amazing total body circuit….  workout to get the heart pumping and tone up those key areas so not only will you look fantastic in your dress but during your honeymoon too!! I want everyone to put everything they have got in this week’s sessions… o for it!

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Although this is the last week of the plan, please keep in touch if you need more exercise and motivational tips. Email Jenny at jenny.cromack@m8group.co.uk, like us on Facebook (search for motive8 North) and follow us on Twitter @motive8north. Also, check out our website www.m8north.co.uk for regular You Tube Video’s with home workouts and exercise tips.

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Jenny xxx

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.Bridal Bootcamp

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To see every exercise that we use explained (with pictures) click here: On Form: The Exercises Explained.

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Warm Up:

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5 minutes aerobic warm up – i.e. skipping, step ups, brisk walking, jogging, etc. The purpose of the warm up is to gradually increase your heart rate and breathing rate to increase oxygen flow to the working muscles.

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Main Workout:

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If you want a greater calorie and fat burning workout then perform 20 minutes of interval training or intense cardiovascular exercise at the start of your workout, if not then go straight into the toning exercises.

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Interval Training*

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Beginners – 45 seconds fast hill sprint outside, alternated with 45 seconds recovery walk or jog – repeat x10

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Intermediate/Advanced – 60 seconds fast hill sprint outside, alternated with 60 seconds recovery walk or jog – repeat x10

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* You can also perform these intervals on a bike or rowing machine for the same time.

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Toning Workout

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– This week’s workout is performed as a ‘long’ circuit. Start with exercise A and work from exercise to exercise until you have complete all exercises.

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– Rest x 1 minute and repeat the circuit for the number of times as shown below.

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– See the table below for number of reps to complete.

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– Work as hard as you can when you perform the cardio exercises, give it everything you’ve got.

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Toning Exercise – no. of reps.

Cardio Exercise – length of time

Number of circuits

Rest between exercises

Beginners

12

30 seconds

2

30 seconds

Intermediate

12

45 seconds

2

20 seconds

Advanced

12

60 seconds

3

Minimal

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A

Dumbbell Squat & Press

B

Alternating Lunges with Bicep Curls

C

Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc – go for it!

D

Press Ups – Try full press ups!!!

E

Stability Ball 1 Arm Row

F

Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc – work it baby!

G

Walking Lunges

H

Alternating Lunges with Overhead Tricep Extensions

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Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc – push it as hard as you can!

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Jack Knifes

K

The Plank – hold 30-60 seconds – lift one foot 2 inches from the floor to make harder!

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Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc – work it, work it!

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To see every exercise that we use explained (with pictures) click here: On Form: The Exercises Explained.

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Bridal Bootcamp

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Cardio Workout 1

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5 minute warm up followed by a 45-60 minute cardio session – work at effort level 7-8.

Example – Running, cycling, aerobics, spinning, Zumba, gym session.

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Cardio Workout 2

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Start your session with a 5 minute warm up then perform 10 x 60 second intervals of maximal intensity work (effort level 9/10), with a 60 second easy recovery in between.

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Example- Find a hill – sprint up it for 60 seconds, then jog or walk back down for 60 seconds, repeat x 10.

In the gym, row fast for 60 seconds, easy row for 60 seconds x 10.

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Follow these intervals with 20 minutes of cardiovascular work at 7-8 effort level.

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Cardio Workout 3

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5 min warm up followed by a 60 min cardio session – work at effort level 7-8. 

Example – Running, cycling, aerobics, spinning, Zumba, gym session. 

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IMPORTANT: Remember to consult your GP before starting any fitness or diet plan.  This eating and exercise plan is provided for guideline purposes only.  Brides Up North and/or Motivate 8 North will not be held responsible in the event of illness or injury.  Brides Up North Bootcamp is entered into completely at your own risk. 

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Brides Up North UK Wedding Blog – Images © 2011 Brides Up North

Motive 8 North is a Brides Up North Featured Supplier

Contact Brides Up North to submit your business as a Featured Supplier

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Brides Up North UK Wedding Blog

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Brides Up North BOOTCAMP: Week 11 – The Final Push!

November 12th, 2011 | Julia Braime

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Yesterday, this spent a glorious half hour trying on my old “skinny” jeans, fastening the top button, and jumping around the bedroom in glee.  Yes, I do that sort of thing.  And if that’s not enough to persuade you to give Brides Up North Bootcamp a try, I don’t know what is!

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Brides Up North UK Wedding Blog: Bridal Bootcamp

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This morning, its straight over to my new hero, Jenny Cromack of Motive 8 North, to talk you through Week 11: Welcome to the penultimate week of the ! Only two more weeks to get in shape for your big day!

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Although there is nothing like a wedding to motivate someone to get in shape, I hope that the Bootcamp has encouraged you to make positive lifestyle changes and you will continue to include healthy eating and exercise as part of your everyday life. Why put all of that hard work and effort into 12 weeks, only to undo it all again?  Being active isn’t just about looking great on the outside but also about being healthy on the inside so make Julia and I a promise and keep it up in the long term.

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This week’s workout is similar to last week’s workout so we will continue to work in tri-sets but your last exercise is always an abdominal or core exercise which means that your abs are going to get a workout continuously throughout the session.

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We’re also going to give those upper arms a good blast by hitting two consecutive muscle groups back to back for your upper body to give your upper arms that final push.

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Have a great week, remember all exercise, no matter how little you do is beneficial so squeeze in those workout whenever you can… it all adds up!

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If you need any more exercise advice or tips please email me at jenny.cromack@m8group.co.uk

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Bridal Bootcamp.

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To see every exercise that we use explained (with pictures) click here: On Form: The Exercises Explained.

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Warm Up:

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5 minutes aerobic warm up – i.e. skipping, step ups, brisk walking, jogging, etc. The purpose of the warm up is to gradually increase your heart rate and breathing rate to increase oxygen flow to the working muscles.

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Main Workout:

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If you want a greater calorie and fat burning workout then perform 20 minutes of interval training or intense cardiovascular exercise at the start of your workout, if not then go straight into the toning exercises.

.

Interval Training*

.

Beginners – 45 seconds fast hill sprint outside, alternated with 45 seconds recovery walk or jog – repeat x10

.

Intermediate/Advanced – 60 seconds fast hill sprint outside, alternated with 60 seconds recovery walk or jog – repeat x10

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* You can also perform these intervals on a bike or rowing machine for the same time.

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Toning Workout

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– This week’s workout is performed as a tri-sets. Perform Exercise A, Exercise B and then Exercise C all immediately after each other with minimum rest between exercises.

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– For a greater calorie and fat burning workout then perform 30-60 seconds of cardio exercises between each tri-set.

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– Repeat each tri-set x 2.

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– See the table below for number of reps to complete.

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Toning Exercise – no. of reps.

Cardio Exercise – length of time

Number of Tri-Sets.

Rest between exercises

Beginners

12

30 seconds

2

30 seconds

Intermediate

12

45 seconds

2

20 seconds

Advanced

16

60 seconds

2

Minimal

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Tri-set 1

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1A

Squat and Press

1B

Side Lunge

1C

Plank – hold for 60 seconds – go for it!

1D (optional)

Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc.

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Tri-set 2

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2A

Stability Ball Tricep Overhead Extensions

2B

Stability Ball Chest Press

2C

Stability Ball Abdominal Crunch

2D (Optional)

Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc.

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Tri-set 3

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3A

Single Leg Lunge

3B

Walking Lunge

3C

Supine Jack Knifes

3D (Optional)

Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc.

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Tri-set 4

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4A

Stability Ball Bicep Curls

4B

Bent Over Rows

4C

Stability Ball Oblique Crunch

4D (Optional)

Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc.

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To see every exercise that we use explained (with pictures) click here: On Form: The Exercises Explained.

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Bridal Bootcamp

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Cardio Workout 1

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5 minute warm up followed by a 45-60 minute cardio session – work at effort level 7-8.

Example – Running, cycling, aerobics, spinning, Zumba, gym session.

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Cardio Workout 2

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Start your session with a 5 minute warm up then perform 10 x 60 second intervals of maximal intensity work (effort level 9/10), with a 60 second easy recovery in between.

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Example- Find a hill – sprint up it for 60 seconds, then jog or walk back down for 60 seconds, repeat x 10.

In the gym, row fast for 60 seconds, easy row for 60 seconds x 10.

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Follow these intervals with 20 minutes of cardiovascular work at 7-8 effort level.

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Cardio Workout 3

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5 min warm up followed by a 60 min cardio session – work at effort level 7-8. 

Example – Running, cycling, aerobics, spinning, Zumba, gym session. 

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IMPORTANT: Remember to consult your GP before starting any fitness or diet plan.  This eating and exercise plan is provided for guideline purposes only.  Brides Up North and/or Motivate 8 North will not be held responsible in the event of illness or injury.  Brides Up North Bootcamp is entered into completely at your own risk. 

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Brides Up North UK Wedding Blog – Images © 2011 Brides Up North

Motive 8 North is a Brides Up North Featured Supplier

Contact Brides Up North to submit your business as a Featured Supplier

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Brides Up North UK Wedding Blog

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Wedding Blog Winner! Three Personal Training Sessions With Motive 8 North

November 5th, 2011 | Julia Braime

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Saturday night is all about dancing off the calories or lifting the remote control, true, but it can’t have escaped your notice that there has been a bit of toning up going on here recently at Brides Up North! I’ve been being put through my paces on Brides Up North’s very own bridal bootcamp – and boy, does it work!  At last count I had lost a dress size and 15 inches all over!

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Fancy joining us? Check out the Brides Up North Bootcamp pages for everything you need to know including the weekly fitness plans right from the start, the eating plan, hints and tips, handy food and exercise diaries, the exercises explained and my progress. 

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Brides Up North Wedding Blog: Bootcamp

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Motive 8 North recently offered one lucky reader the chance to win three individual personal training sessions with Brides Up North Bootcamp coach Jenny Cromack of Motive 8 North, at the Motive 8 North Studio in Holbeck, Leeds, to the value of £135.  Who would be brave enough?!

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Step up…

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Laura

October 13, 2011 | I am getting married in June 2012 and my fitness regime has suffered a bit of a setback. I had glandular fever a few months ago and so my healthy eating plan and exercise routine has gone out of the window! Please help me to get my motivation back!

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You are a winner!*  Get ready to work it!  Contact me as soon as possible to claim your prize.

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Click here to find out more about Jenny Cromack and to visit the Motive 8 North website

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*Winner drawn at random

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Brides Up North UK Wedding Blog – Images © 2011 Motive 8 North

Motive 8 North is a Brides Up North Featured Supplier

Contact Brides Up North to submit your business as a Featured Supplier

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Brides Up North UK Wedding Blog

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Brides Up North BOOTCAMP: Week 10 – Tri-umphant!

November 3rd, 2011 | Julia Braime

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Brides Up North Wedding Blog: Bootcamp

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You didn’t think you were getting away with it this week did you Brides Up North? 

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Let’s hear from Jenny Cromack of Motive 8 North: Welcome to Week 10 on the Brides Up North Bootcamp! We’re getting close to the end now, so think of this as your final sprint to the finish… a big push over the next three weeks to get you looking stunning for your big day!

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This week’s toning workout is going to focus on tri-sets. Tri-sets are one of my favourite ways of training and are three toning exercises performed one after each other.  You can mix and match between muscle groups but we are going to split our tri-sets into exercises which work similar muscle groups or muscle groups which work together (for example, triceps and chest) to really push each area. If you want an even bigger calorie burn during this workout then add a minute of cardio such as skipping, star jumps, shadow boxing etc in between each tri-set.

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Keep focused ladies… the aisle is in sight! I do hope you are all feeling and looking great as all of the hard work should be paying off!

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If you need any more exercise advice or tips please email me at jenny.cromack@m8group.co.uk.

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Brides Up North Wedding Blog:  Toning Workout

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To see every exercise that we use explained (with pictures) click here: On Form: The Exercises Explained.

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.

Warm Up:

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5 minutes aerobic warm up – i.e. skipping, step ups, brisk walking, jogging, etc. The purpose of the warm up is to gradually increase your heart rate and breathing rate to increase oxygen flow to the working muscles.

.

.

Main Workout:

.

If you want a greater calorie and fat burning workout then perform 20 minutes of interval training or intense cardiovascular exercise at the start of your workout, if not then go straight into the toning exercises.

.

Interval Training*

.

Beginners – 45 seconds fast hill sprint outside, alternated with 45 seconds recovery walk or jog – repeat x10

.

Intermediate/Advanced – 60 seconds fast hill sprint outside, alternated with 60 seconds recovery walk or jog – repeat x10

.

* You can also perform these intervals on a bike or rowing machine for the same time.

.

.

Toning Workout

.

– This week’s workout is performed as a tri-sets. Perform Exercise A, Exercise B and then Exercise C all immediately after each other with minimum rest between exercises.

.

– For a greater calorie and fat burning workout then perform 30-60 seconds of cardio exercises between each tri-set.

.

– Repeat each tri-set x 2.

.

– See the table below for number of reps to complete.

.

.

Toning Exercise – no. of reps.

Cardio Exercise – length of time

Number of Tri-Sets.

Rest between exercises

Beginners

12

30 seconds

2

30 seconds

Intermediate

12

45 seconds

2

20 seconds

Advanced

16

60 seconds

2

Minimal

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Tri-set 1

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1A

Squat and Woodchop – 8 reps each side

1B

Side Lunge

1C

Squat and Dumbbell Raise

1D (optional)

Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc.

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Tri-set 2

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2A

Stability Ball Chest Press

2B

Stability Ball Chest Flyes

2C

Stability Ball Tricep Overhead Extensions

2D (Optional)

Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc.

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Tri-set 3

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3A

Stability Ball Crunch

3B

Stability Ball Oblique Crunch

3C

Plank

3D (Optional)

Cardio Exercises – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc.

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To see every exercise that we use explained (with pictures) click here: On Form: The Exercises Explained.

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Brides Up North Wedding Blog:  Cardio Workout

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Are you ready to blast it in your cardio workouts this week? Go for it and push yourself to the next level!

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Cardio Workout 1

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5 minute warm up followed by a 45-60 minute cardio session – work at effort level 7-8.

Example – Running, cycling, aerobics, spinning, Zumba, gym session.

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Cardio Workout 2

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Start your session with a 5 minute warm up then perform 10 x 60 second intervals of maximal intensity work (effort level 9/10), with a 60 second easy recovery in between.

.

Example- Find a hill – sprint up it for 60 seconds, then jog or walk back down for 60 seconds, repeat x 10.

In the gym, row fast for 60 seconds, easy row for 60 seconds x 10.

.

Follow these intervals with 20 minutes of cardiovascular work at 7-8 effort level.

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.

Cardio Workout 3

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5 min warm up followed by a 60 min cardio session – work at effort level 7-8. 

Example – Running, cycling, aerobics, spinning, Zumba, gym session. 

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.

IMPORTANT: Remember to consult your GP before starting any fitness or diet plan.  This eating and exercise plan is provided for guideline purposes only.  Brides Up North and/or Motivate 8 North will not be held responsible in the event of illness or injury.  Brides Up North Bootcamp is entered into completely at your own risk. 

.

.

Brides Up North UK Wedding Blog – Images © 2011 Brides Up North

Motive 8 North is a Brides Up North Featured Supplier

Contact Brides Up North to submit your business as a Featured Supplier

.

.

Brides Up North UK Wedding Blog

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