Planning for a wedding can be an extremely stressful time, even when you are so excited to marry the love of your life. At times, it can feel as though self care takes a back seat to a never ending to-do list. If you are feeling stressed, tired, lacking motivation, or just genuinely want to feel better, keep reading!
The Bridal Bootcamp is not your average bootcamp. The alliteration of the name sounds great, but this program should really be considered a motivation, accountability, and feel good tool. Yes we work out, but trainer Alex works extremely hard to accommodate all fitness levels, and it's all virtual - allowing you to join her live online, or to go at your own pace and schedule following along with the recordings.
You also might have the preconceived idea that a bootcamp would follow crash diets or focus on weigh-ins and weight loss. Our resident nutritionist Kara always brings her knowledge and positivity to every presentation, sharing delicious recipes each week, and is ready to answer any questions you have.
“Choose your exercise using the same criteria you'd apply to choosing a date--that is, attractive to you and able to hold your interest for an hour.” ― Victoria Moran, Younger by the Day: 365 Ways to Rejuvenate Your Body and Revitalize Your Spirit
One great thing about out program is that very little equipment is needed. You can use soup cans, filled water jugs, chairs, towels, stairs at home or you can purchase minimal types of equipment such as resistance bands, 3,5, 10lb. hand weights or a jump rope. Keeping it easy and simple sets you up for success all day, every day. These boot camp workouts are designed to work the entire body including upper and lower body, and core.
Dr. Porcari says, “boot camp workouts are unique because they emphasize total-body functional training. Functional training better prepares the body for real-world activities like climbing stairs and lifting groceries. You learn to carry your body around, not a bunch of weights.” These workouts burn calories and improve any fitness level. According to Dr. Porcari, the average boot-camper expended about 10 calories per minute during the training, as much as one would while cycling or swimming.
Another attractive aspect of boot camp workouts is that most trainers mix periods of very vigorous activity with short rest breaks. Example: A total body workout might be entirely comprised of 40 second sweat intervals with 20 second rest periods in between. HIIT workouts are very similar to this interval training. Average heart rates hit 77%, which is in the range needed to improve physical fitness, according to the American College of Sports Medicine. To qualify as a true HIIT workout, heart rates need to be at 80% or up to 91% max.
Engaging in a live boot camp training course keeps athletes motivated and creates camaraderie among participants.
Age and start weight are not a factor unless you are under a doctor’s care. A good trainer will always show you modifications so that you can do the workout without pain and always at the level of exercise you feel ready for. Ascend Experience will ALWAYS show you healthy modifications and most especially show you how to do the exercises correctly. No sense in throwing your back out and not participating. Always heed the form advice from your trainer. And please don’t forget that there is a true mind/body connection so talking to your body and preparing your mind/body through stretching before and after will go a very long way toward a successful boot camp outcome.
So, what does a 6-week Bridal Boot Camp look like:
Week 1:
Week 1 we focus on general health practices. Start by focusing on proper nutrition and lowering blood sugar levels under the guide of Kara, and commit to working out with Alex and her 3 half hour workouts per week. You will see results before the 6 weeks is over. Ask questions, Alex for fitness and Kara for nutrition and try the recipes that get posted. Hey, would the fiancé` like to work out with you?
Week 2:
Week two is all about skincare. Your skin will start to glow from the workouts and the healthier eating but don’t forget about those environmental pollutants that glob onto our hair and skin each day. Focus on hydration, your skin needs lots of water and green tea. Begin to work on restorative sleep, focus on getting to bed a half hour earlier to start.
Week 3:
Add more cardio from now until the end. Getting your heart rate up helps mood, metabolism, and much more. The weather is going to get nicer every day so make walking part of your exercise routine. The 30-minute workouts that Alex does with you live will go directly to the FB bridal group so that you can do them as many times as you would like. Challenge yourself by increasing your weights or getting more steps in throughout the day.
Week 4:
You should have already increased your water intake but if you haven’t, now is the best time. You are pushing harder, working deeper, getting into a good routine of putting your body first and you are working toward a beautiful goal. Hydrate. Hydrate. Hydrate.
Week 5:
At this point you should be seeing great results. Keep up the good work. Check in with your doctor if you haven’t already and see if you are low or deficient in any area where supplements or certain foods might help like Vitamin D3 or any of the B vitamins or an extra bowl of blueberries. Kara will be covering how to reduce bloating and increase micro nutrients in your diet.
Week 6:
Final week of the Bridal Boot Camp Program. Give it all you’ve got this week. Do those videos often and really challenge yourself to step up your game during the live workouts. Don’t hurt yourself but think like a bride and you will look like one.
“The linchpin for successful change is in the reward. The reward for a new routine has to be pleasurable, and it has to be quick. If the payoff takes too long to arrive or doesn’t feel good, odds are you won’t stick with it.” - Sarah Hays Coomer, The Habit Trip: A Fill-in-the-Blank Journey to a Life on Purpose
Remember, whether you are looking to do a boot camp mentality workout or you want to continue your exercise training for health reasons, there is never a bad time to get on board. You have access to the exercise videos and the nutrition coaching videos to help you keep up with the training on your own. Reaching Alex and Kara anytime is a great way to stay connected to your goals. Stay tuned because Alex and Kara just might be back in the fall.
A review from one of our past brides:
