Kick Off Your Marriage with A Healthy Honeymoon!

Research has proven that couples who play together are happier together! People who regularly exercise together found that they feel closer and experience more positive emotions. In the lead up to your wedding, it’s worth thinking about your newly married life and how you can simply shift the healthy lifestyle habits you’re creating in the Bridalicious Bootcamp across to become a fit wife for life. Most new wives gain around 3kgs on their honeymoon and 1 in 4 go on to gain 10kgs by their first wedding anniversary. If you don’t want to undo all the hard work you’ve put in to get your wedding dress body, then read on to see how you can sustain your healthy habits beyond your wedding day.

Option One: YOHO (You Only Honeymoon Once)

It’s your honeymoon and the plan is that you’ll only be doing this once so let your hair loose! Have a blast! Sit on your bum! Drink cocktails! Master the art of buffet eating!

There is nothing wrong with this option but be aware that you could start your marriage 3kgs heavier! It is totally up to you!

Option 2: Keep Rocking That Bridalicious Bod!

For true weight lossAt Bridalicious Bootcamp I want you to find your flow with a healthy lifestyle that’s easy to sustain after your wedding day. You should be totally equipped to stick to your guns and EAT, PLAY, LOVE and PAMPER like you’ve been doing leading up to your wedding.

You’ll keep feeling good, looking hot and have heaps of energy to burn outdoors and indoors 😉

Option 3: EAT, PLAY, LOVE, PAMPER and Treat!

The third option is that you take option 2 and mix it with a bit of option 1. You EAT loads of the good stuff, treat yourself with some special foods, enjoy PLAY time, rest and rejuvenation, LOVE yourself and your new husband and find some PAMPER time in there too!

By maintaining your habits on your healthy honeymoon, you’ll still feel great and your PLAY sessions should help you to maintain your wedding dress body.

Honeymoon PLAY time

healthy honeymoonIt’s completely your choice which of these three options will work for you on your honeymoon and into your marriage!

If you want to keep up your regular PLAY while you’re honeymooning, think ahead and research some fun PLAY-grounds or activities at your holiday destination. Guys really do love going on adventures with their girl so how about paddle boarding? Kayaking around a tropical island? Going for a hike? Or play some tennis together? Remember, maintaining a healthy lifestyle is much easier if it’s fun!

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Research and think of 3-5 PLAY activities you and your new husband could enjoy together on your healthy honeymoon!

Look and feel AMAZING in your honeymoon bikini with my 4 week Express or 12 week Bridalicious Bootcamp. Join today

“Couples who play together, stay together!”

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4 Reasons Why Water Is Your Bridal Makeover Medicine

There is a Slovakian proverb that says, ‘pure water is the world’s first and foremost medicine’ and I’m sure you already know you should be drinking more of it! With your wedding day approaching here are four reminders of why drinking water is one of the best things that you can do for your bridal makeover.

  1. Picture Perfect Skin and Hair

Drinking lots of water is the best way to make your skin truly glow from the inside out. It helps to flush waste and toxins from your body and plump up your cells, making your skin and hair look fuller, clearer and more radiant!

  1. Water Helps You to Lose Weight

We often mistake the feeling of being thirsty for hunger which can lead you to eat more than you really needed. Drinking water makes your stomach physically fuller which sends a signal to your brain telling it to turn off appetite hormones like grelin to make you naturally eat less because you are full.

Inflammation in the body makes weight loss harder and it’s often caused by built up toxins. By flushing these out, water helps the weight to fall off more easily. It’ll also help to boost your resting metabolic rate so that you burn more calories throughout the day.

  1. Water Can Reduce Stress

bridal makeoverYour body needs water to function properly and when you’re dehydrated your cortisol levels increase. If you struggle to drink enough water each day, add a twist of lemon to it! Not only will it make it tastier, it’ll help to balance your blood pH levels, boost your energy, improve your immunity and lower your stress levels.

What an easy way to say goodbye to Bridezilla and hello to Bridechilla!

  1. Drinking Water is Easy!

Adapting to a healthier lifestyle is difficult for most people. You need to push yourself physically, get into a new routine of moving more in everyday life and learn how to cook delicious foods that are also healthy. Compared to all of that, drinking more water is easy! It’s also free and always available out or at home so why wouldn’t you?

How Much Water Do You Need?

The common rule of drinking 2 litres of water a day isn’t right for everyone. The amount of water you need every day depends on your body weight. You need about 30mL of water for every kilogram of body weight so:

Your Daily Water Intake (mL) = 30mL x ___(kg)

Honeymoon or Watermoon?

Pure water is the world's first and foremost medicineThe average bride puts on 3kgs on her honeymoon alone! How do you feel about undoing all of your hard, bridal makeover weight loss work so quickly?

Of course it’s your honeymoon so let your hair down! But that doesn’t mean you need to transform into garbage disposal and eat everything that’s in sight! If you want to become a fit wife for life take the first step by trying to keep your water intake up on your honeymoon! Especially if you’re heading away to a hot tropical island where you’re likely to get dehydrated, reach for a glass of water first when you’re hungry. This habit alone will help you to stay luminous and irresistible!

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As part of your bridal makeover, drink PLENTY of water! Aim for 30mL x body weight (kg) and keep it up during your honeymoon too.

To learn more cool wedding weight loss tips get your hands on my FREE eBook – 5 top tips to lose 5 kilos for your wedding. Download it here

“Drink more water! Your skin, your hair, your mind and your body will thank you”

Healthy Life, Happy Wife! How to Make Your Bridal Makeover Last

So, you’ve decided to lose weight for your wedding and get in the best shape of your life! AWESOME! But I want you to take it one step further! How can the healthy habits that you’re developing in your bridal makeover become your life as a wife? Your looming wedding day gives you a heap of motivation but the decision that you’ve made to get fit could SO EASILY transfer over into you being a fit wife for life! The real test lies in what you do after your wedding day so I’m going to share with you some simple ways you can make sure your hard work really lasts!

  1. Begin as You Wish to Continue

When you’re making a healthy lifestyle change, make sure you can sustain it! Don’t eat boiled chicken breast and broccoli every night if you hate it. Find ways to make healthy food tasty! Find fun ways to move your body so you’ll looking forward to your workout, going hiking or playing basketball. If you enjoy it, you won’t have to ‘stick to it’, so make sure you can see yourself doing it in 6 months or 6 years from now when you’re a fit wife for life.

  1. Form Habits, Not To-do Lists

fit wife for lifeTo-do lists are always prioritised and if your workout is on that list, it’s probably gonna go when life gets busy. Try to make healthy living a habit so that you automatically choose the option that’s good for you! Wake up, workout, eat breakfast and then start your day, every day or get used to cooking up leftovers to freeze so when you’re home late from work you’ve got an alternative to take-away.

  1. Celebrate Your Achievements

Recognising how far you’ve come will make you appreciate your hard work. Once you’ve finally got your wedding dress body, VALUE IT! If you’ve learnt to do a push-up, squat your bodyweight or run 10kms, enjoy the feeling of being fit and strong! It’ll make it that much harder to just let it go.

  1. Weigh up the Pros and Cons

After your wedding day what are the benefits and costs of sustaining your healthy lifestyle? You’ve already done the hard work so now’s the time to fully consider your lifestyle choices. Here’s a few questions to get you started:

  • Pros:
    • For true weight loss, form healthy habitsWhat are the benefits of sticking with healthy eating and exercise?
    • Who will you be if you sustain this healthy lifestyle?
    • What could you attract into your life by staying fit and healthy?
    • Can you see/hear/feel the life you’d be living as a fit wife?
    • What will you miss about your old lifestyle?
  • Cons:
    • How will it affect you if you let your healthy bridal makeover habits slide?
    • How will you feel if you go back to where you were?
    • What’s stopping you from committing to be healthy for life?
    • If you do nothing what will happen?
    • What will you miss about giving up your healthy lifestyle?

Transformation Task

Sit down with a coffee and answer the questions above to see how choosing to be a fit wife for life would impact your life.

Another GREAT tool to support you to stick to your healthy habits is setting Goals and an Action plan monthly or every 90 days. Grab your free copy of your Goal Setting here.

 “Before embarking upon (or continuing) a health habit, ask yourself the question, ‘can I see myself doing this in 6 weeks, 6 months or 6 years’ time?’. If the honest answer is no, them don’t start in the first place as you’re setting yourself up for inevitable failure down the track” – Dr George Blair-West.

You’re Sweet Enough! How to Avoid Added Sugar in Your Wedding Diet

Take a wild guess how much sugar you eat a day? Do you think 10 teaspoons sounds like a lot? The average person eats 30 teaspoons of added sugar every day! And I’m not talking about the sugar that naturally occurs in foods, this is just the sugar that’s ADDED to processed foods and drinks. Reducing the amount of added sugar that’s in your wedding dress diet will not only help you to lose weight to reveal that fit, wedding dress body, it’ll also help you to feel healthier and reduce cravings. In this article I’m going to explain what sugar does to your body and share four tips on how you can break the sugar habit today!

Sugar, Sugar…It’s Everywhere!

added sugarThere are 65 different names for sugar and it’s important to understand the difference between natural and added sugars. Naturally occurring sugars like those found in fruit (fructose) and milk (lactose) aren’t ones you need to worry about in your wedding diet. It’s the added sugar such as regular table sugar and high fructose corn syrup (HFCS) that we want to reduce.

The World Health Organization (WHO) recommends that an adult with a normal body mass index (BMI) shouldn’t eat more than 12 teaspoons of added sugar a day. For even more health benefits, they recommend reducing this to only 6 teaspoons per day and if you’re on a mission to be a fit, healthy and sexy bride, this is what we’re aiming for!

Added sugar is often hidden in healthy foods such as cereals, pasta sauces and fruit yoghurts so check the nutritional content panel and try to stick to things with less than 10% sugar i.e. no more than 10 grams per 100 grams.

Sugar and Your Body

Have you heard sugar being called ‘the new tobacco’? It’s actually considered an addictive drug because it lights up the pleasure centres in your brain, making you feel happier. It also overrides the natural hunger signals from your body so you feel hungry, almost straight away, despite how much you’ve already eaten.

Sugar is the new tobacco4 Tips to be a Naturally Sweet Bride!

  1. Don’t buy it and don’t keep it in the house

    – Don’t even walk down the confectionary aisle at the supermarket! If it’s not there you won’t want it and even if a craving does hit, you won’t be relying on willpower to stop yourself from heading to the fridge.

  2. Eat more superfoods

    – Cravings are often caused by nutrient deficiencies so make sure your wedding diet includes lots of superfoods to fuel you well. Check out my blog post for some ideas.

  3. Supplement with chromium and glutamine

    – Glutamine shuts down the craving response and chromium stabilises your blood sugar levels so that your body can realise more easily when you’re actually hungry.

  4. Stress less and sleep more

    – Irrational cravings are triggered by stress, exhaustion and sleep deprivation so make it easier on yourself by being well rested and relaxed.

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Take the first step to breaking the sugar habit by embracing ‘Sugar-Free Fridays’ and avoid eating anything with added sugars for the day. Don’t forget that sugar that naturally occurs in foods like fruit, vegetables and milk is A-Okay!

Give the first 4 weeks of Bridalicious a try to experience for yourself the benefits on lowering your sugar intake – the first 50 Brides to order my 4 week Express Bridalicious Bootcamp Book will receive it FREE + shipping. Order yours here.

“Eat less sugar, you’re sweet enough already”

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3 Tips to Make Sure Your Wedding Workouts Stay Injury Free!

As your wedding approaches, the frequency and intensity of your workouts are going to increase. Although a ball gown wedding dress is the perfect clothing choice to hide a full leg cast, we want to get you to your wedding day injury free! Being active should improve your enjoyment of life, not leave you a broken mess of aches and pains. Use these 3 tips to reduce the chance of getting injured and make sure that your wedding workouts keep you in top shape!

  1. Core Strengthening

Your core muscles are the deep muscles close to your spine that help to stabilise movement and keep your spine safe. Almost all of your movements are initiated by your core and strengthening these muscles can significantly reduce your chance of hurting your back. Try to consciously engage your core by thinking of ‘holding a wee’ and drawing your belly button towards your spine. Yoga and pilates are also great ways to strengthen your tummy!

  1. wedding workoutsProgressive Overload

When you start your wedding workouts, they will involve more basic movements at a lower intensity. Just like you get better at anything you practice, as your body gets stronger and fitter, you’ll naturally be able to introduce more complex exercises, add more weight and increase how fast you’re moving. Gradually increasing the volume and intensity of your PLAY, instead of jumping straight in the deep end, will reduce your chance of injury. Slow and steady wins the wedding race!

  1. Stretching

Using dynamic stretches before your workout pushes blood into your muscles, warming them up and making them more elastic so they’re less likely to get injured. After your workout, static stretches encourage blood flow to the areas that you’ve used to kick-start the recovery process.

A lot of injuries are actually caused by muscular imbalances from poor posture and incorrect movements. Especially if you spend a lot of time sitting, you may find that the muscles down the front of your body are tight while the muscles at the back are weak. If you exercise without correcting this imbalance, you’re more likely to get injured. Luckily, stretching tight muscles and strengthening the weak ones can fix any imbalances and pain.

If you’ve got any injuries or pain that stop you from moving, don’t go away or get worse then see a physiotherapist or exercise physiologist who will work with you to discover and fix any underlying issues.

Take care of your body, it's the only place you've got to liveTransformation Task

Don’t skip your cool-down sessions! If you do have any pain while you’re doing your wedding workouts, rate it out of 10 and note it in your training journal. For the next week, after you exercise, focus on stretching the muscles around your injured body part, holding each one for 30-60 seconds. After a week, rate your pain again to see if there’s been any progress.

Get your hands on my favourite equipment for preventing or managing injuries – the foam roller, spikey ball and therabands – in my shop

“Take care of your body. It’s the only place you have to live”. – Jim Rohn

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10 Superfoods to Make You a Superbride

Did you know that in 10 months, none of the cells in your body right now will be alive? You’ll have a whole new body so what you choose to include in your wedding diet will literally make your wedding body. It’s essential that you’re eating a nutrient-rich diet that’s going to give you the energy you need to shine from the inside out. It might be tempting to reach for a packet of chips or a bar of chocolate when you’re stressed or flat out, but a healthy diet is THE very basis for making you feel energised, able and happy. For your bridal makeover, include nutrient-dense foods to make you feel full of vitality and lose weight for your wedding. You really are what you eat so fill yourself with these 10 superfoods so that you can look AND FEEL your very best on your big day!

  1. Broccoli

    – Broccoli should be a staple for every bride with lots of antioxidants and fibre to fill you up with all of the right stuff!

  2. Walnuts

    – These nuts are the richest plant source of omega-3 fats. Try to have 30 grams a day or a palm full as a snack.

  3. Berries

    – Blueberries, raspberries, strawberries and cranberries are full of antioxidants and very low in calories making them an ideal addition to every bride’s diet.

  4. Oysters

    – One oyster on its own will give you almost an entire daily serve of zinc which keeps your immune system in top shape and helps you heal faster.

  5. superfoodsOats

    – Oats have one of the lowest GIs of all grains and are high in soluble fibre to keep you energised and full for longer.

  6. Salmon

    – High in omega 3 fats, salmon is a tasty way to keep your hair, skin, heart and brain healthy. It’ll also help to reduce any inflammation you have from your wedding workouts and has even been shown to help you sleep better.

  7. Red capsicum

    – This bright vegetable is rich in carotenoids, an antioxidant that helps to reduce inflammation and enhance weight loss efforts.

  8. Flaxseed

    – With high levels of omega 3’s, flaxseeds have been shown to help with weight loss.

  9. Eggs

    – Don’t throw the yolks away! Eggs are an eggcellent source of protein and 18 other nutrients including vitamins D and B12 to keep your body functioning well.

  10. Green tea

    – Drink 3 cups of green tea a day to fill yourself with antioxidants and help you to lose weight for your wedding.

Transformation Task

Choose at least 3 superfoods from the list above and find tasty ways that you can add them to your regular diet to keep you glowing from the inside out!

“Each time you sit down to a meal, you’re making life and death decisions. Does that sound scary? Rather than scary, you should look at it as an exciting opportunity to make choices that will direct the course of your life no matter what age you are” – S Pratt

To learn how to fast-track your wedding weight loss, download my eBook ‘How to lose 5 kilos for your wedding’ here.

Avoid Becoming a Bridezilla with PLAY!

Yes, exercise is a necessary part of losing weight for your wedding but it should be FUN too! Moving makes you feel good in so many ways and in the lead up to your wedding day, play is one of the best ways to manage your stress and stop you from becoming that dreaded bridezilla! Focus on toning your body with weights and incorporating HIIT into your PLAY so that you can be a fit, happy and captivating bride on your way to becoming a fit wife for life!

4 Ways that Play Helps You Stay a Bridechilla

“Movement is a medicine for creating change in a person’s physical, emotional, and mental states” – Carol Welch

  1. bridezillaExercise is great to improve your self-esteem

    – You’ve chosen to work out and the knowledge that you’re making a healthy decision makes you feel great! You’re also training yourself to be stronger, faster and fitter than you were before and in the process, your body image changes, improving the way you see yourself.

  2. Play gives you time out to relax and reflect

    – Exercising can be a bit of time out, a solitary escape from work, study, traffic and the pressures of a stressful society. It can give you the space and time that you need to think and reflect on your life and things that have happened that day.

  3. Provides an opportunity to socialise

    – Not only can you have fun ‘play dates’ with your friends and partner but exercising also gives you an opportunity to make new friends in the gym, in your bootcamp or through a support group.

  4. Endorphins!

    – Exercising for more than 20 minutes releases those feel-good hormones that everyone loves! Research has shown that because of the mood boost, frequent exercise is more effective in the treatment of depression than psychotherapy or drugs!

The Benefits of Different Types of Play

Different types of exercise will give you different benefits so include all of these things into your weekly wedding weight loss plan:

  • Just 40 minutes of strength training a week canWalking

    – 1,000 steps a day and 30 minutes of walking has the highest compliance rate of any type of exercise

  • Strength training

    – Just 40 minutes each week helps to rebuild muscle fibres and increase muscle mass, making you look toned and boosting your metabolism

  • Flexibility

    – 5 minutes of stretching a day reduces joint injury

  • Core strengthening

    – Your core is the base for all strength training and helps to stabilise your body and keep it safe.

  • Cardiovascular training

    – exercising at 80% of your maximum heart rate for 20 minutes, 3 times per week improves your fitness, heart health, burns calories and makes you feel great!

Transformation Task

For your next workout session, don’t focus on trying to get results or burn calories but use it as a way to manage your pre-wedding stress, banish the bridezilla and enjoy the happy feeling it gives you!

“A man’s health can be judged by which he takes two at a time – pills or stairs” – Joan Welsh

Try out Bridalicious Bootcamp with your risk-free 7 day trial.

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Fit Your Wedding Dress with Intermittent Fasting

Have you ever tried that standard approach to weight loss – exercise more and eat less but never skip a meal? Has it worked for you or have you found it hard to stick to, been low on energy and craving all the foods that you’re not meant to eat? What if I told you that if you ate normally 5 days a week and only ‘dieted’ for 2 days a week and could lose more weight than if you’d been eating low calories all week? That’s the basis for intermittent fasting and it’s a great wedding dress diet strategy to lose weight more easily!

What is 5:2 Intermittent Fasting?

Intermittent fasting is a sustainable approach to weight loss that’s a great way to lose weight for your wedding without jeopardising your health. It doesn’t mean stopping eating entirely but just reducing the amount of food you eat on some days. The 5:2 or ‘fast diet’ involves cutting your calorie intake to ¼ of your normal level (about 500 calories for women), 2 days a week and eating normally on the other 5 days.

65% of the body's energy is directed to the digestive organs5 Reasons to Try Intermittent Fasting

On your wedding day you’ll want to look healthy, fit and radiant! Intermittent fasting is a great way to lose that extra 5kgs so that you can feel fabulous in your wedding dress without having the stress of trying to stick to a restrictive diet and not having enough energy to work out. Intermittent fasting is ideal for your wedding dress diet because:

  1. It’s easier to stick to

    – More than 80% of dieters fail at trying to eat less calories day after day. Intermittent fasting is easier to stick to so you’ll be less likely to backslide with a tub of ice cream.

  2. Starvation mode is a myth

    – The theory that skipping meals will put your body into ‘starvation mode’ where it stores fat, is untrue. Your body has enough glycogen in the muscles and liver to fuel your body for 3 days without any food at all.

  3. Improved cell repair

    – Skipping 1-2 meals a day for a couple of days a week frees up energy that would be used for digestion and allows your body to repair and recuperate itself.

“It is estimated that 65% of the body’s energy must be directed to the digestive organs after a heavy meal. Fasting has been called the “miracle cure” because it frees up energy and initiates the body’s healing and recuperation mechanisms.”

  1. Healing power

    – Research has shown that intermittent fasting improves a long list of physical conditions including allergies, arthritis, digestive disorders, skin conditions, cardiovascular disease and asthma.

  2. Improved insulin sensitivity and glucose tolerance

    – Fasting improves insulin sensitivity and tolerance of gluten which improves your general heath and makes it easier to lose weight.

intermittent fastingHow Much Will I Lose?

If you use the 5:2 approach to intermittent fasting women should lose around 0.5kgs per week. The key to your success is not over-eating on non-fasting days but eating your normal, healthy diet!

Transformation Task

Pick 2 non-consecutive days this week to try 5:2 intermittent fasting. On these days you’ll reduce your energy intake to 500 calories and eat a normal amount on the other 5 days. Mondays and Thursdays are great for most people but choose something that works with your schedule and try to avoid fasting on your hardest workout days.

“There is nothing else you can do to your body that is as powerful as fasting” – Michael Mosley

Try Bridalicious Bootcamp for yourself with my $1 trial. We try Intermittent Fasting in the final 4 weeks of the 12 week program to get you ready to walk confidently down that aisle.

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How to HIIT Your Wedding Weight Loss Goals!

HIIT, or high intensity interval training, is a type of exercise that combines short bursts of vigorous ‘huffy puffy’ exercise with rest or low intensity periods. The goal is to be working at or near your MAX capacity for intervals with a rest in between to allow your heart rate slow down before repeating again. HIIT training allows you to push harder than if you were working at a steady-state and is one of the best ways to improve your fitness and burn calories. If all of that wedding planning has left you short on time, HIIT is the perfect way to turbo-charge your workouts and reach your wedding weight loss goals in a short amount of time.

HIITThe Science Behind HIIT

By encouraging your heart rate to fluctuate up and down HIIT has been shown to:

  • Burn up to 9 times more fat

    than steady state training by boosting your metabolism and creating an ‘after burn’ where your body continues to burn fat for up to 48 hours after you’ve finished exercising; and

  • Increase your fitness and strength in less time

    than steady state cardio. 30 minutes of HIIT 3 times per week has been shown to increase your aerobic and anaerobic fitness the same amount that completing 60 minutes of steady state cardio 5 times a week

How to HIIT

Almost any exercise can be incorporated into HIIT workouts but the focus should be on movements that really get your heart rate elevated such as sprinting, jump lunges or burpees. Try these different HIIT formats:

  1. Tabata

    – Tabata training is a very short and INTENSE 4-minute workout protocol that involves 20 seconds of HARD work followed by 10 seconds of rest for a total of 8 rounds. It is great if you are really fit or are very short on time.

  2. The Little Method

    – This 27-minute workout is great for all levels of fitness and involves 60 seconds of high intensity work followed by 75 seconds of low intensity movement for a total of 12 rounds.

  3. Turbulence Training

    – If you want to focus on improving your strength and muscle tone while burning calories try completing 8 rep sets of a weighted exercise with 1-2 minute cardio sets between them for a maximum of 45 minutes.

High intensity interval training is taxing on the body and should be tailored to your own fitness level. The fitter you get, the harder you can push making sure that every HIIT workout gets you one step closer to that wedding dress body!

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This week if you haven’t tried HIIT training before, give one of these methods a go! If you usually train using HIIT principles, then mix it up a bit; step it up a notch with tabata training or try something different like incorporating weights into your routine.

HIIT your Wedding Weight Loss goal with my Bridalicious Bootcamp. Trial the program for $1 for 7 days, you’ve got nothing to lose.

Burn up to 9 time more fat through interval training when compared with steady-state exercise – Study by Quebec University

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Is Portion Distortion Hindering Your Wedding Weight Loss?

Did you know that portions have increased as much as 50% over the last 20 years? It’s important to know WHAT to eat, but knowing HOW MUCH to eat is also crucial if you want to achieve your wedding weight loss. Plates are larger, restaurants are serving up more food and anything packaged comes bigger than it was before. Don’t let portion distortion stop you from losing weight for your wedding! Take control and learn how much food your body really needs to fuel itself without overeating.

What’s On Your Plate?

To make sure that you are getting the right quantity of macronutrients to fuel your body every meal and snack should consist of an equal portion of carbs and protein.

Use your fist as a guide to serve yourself up an amount of protein and carbs that is perfect for you! A smaller person doesn’t use as much fuel as a larger person, so using your fist will give you the right amount of food for your own body rather than just serving up the same amount as your man eats.

If you are used to eating everything that’s on your plate regardless of how hungry you are, serve yourself up 80% of your normal serving or use a smaller plate.

Don’t forget the Hungermeter test and try to keep your tank ¾ full or ‘satisfied and not hungry’ at all times.

weight loss‘Hari Hatchi Bu’

The Okinawans are a Japanese community that are renown for living long, happy and healthy lives. They have a tradition of saying ‘hari hatchi bu’ before each meal which means, ‘eat until you’re 80% full’. This is a great principle to live by for optimal health and allows a buffer for the 20-minute delay between when we eat food and when our stomach registers that we’re full.

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Over the next couple of days take a look at your plate before you start eating and see if you’re having a fist sized portion of carbs and proteins with half a plate of vegies or salad for lunch and dinner. If not, start using this as a guide to make sure that you’re getting the right amount of macro-nutrients to fuel YOU and support healthy weight loss!

Get wedding-ready with your Express Bridalicious Bootcamp Book. Free for my first 50 brides. Get your 4 weeks of recipes, workouts and education here.

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