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Wedding Countdown – 30 Days to a Picture Perfect YOU!

Apr 04, 2019 03:43PM ● By Mena Spodobalski

Mena Spodobalski (pictured), Advanced Fitness Trainer and Founder of Evoke Fitness in Reno, NV provides a fail-proof 30 day plan for looking and feeling your best.

Weddings are wonderful for capturing memories that last a lifetime. We pick the perfect photographer and videographer, flowers, the dress, the beautiful venue…and YOU! As a bride, groom, or even a wedding guest, you want to look and feel your absolute best!  

Exercise is a great way to take your mind off all of the minute details. Give yourself some me time or better yet, get fit together! Working out and making healthy meals with your fiancé is a great way to bond and keep you both motivated to be at your best on your big day! It will also create a strong foundation for a healthy lifestyle as you begin your lives together. 

Start this plan 30 days prior to the big day to get in tip top shape…of course, you can start as early as you like, the sooner the better!  

CARDIO: 5-6 days a week, 45-60 minutes per session 

Whether you run, bike, hike, or take your favorite class at the gym to get your heart rate up, 45-60 minutes is your goal. Can’t spare that much time? Focus on HIIT (High Intensity Interval Training) and get it done in 30 minutes! 

STRENGTH TRAINING: 3-4 days a week, 30 minutes per session 

Weight training will help you gain muscle so that you are burning more calories at rest. A 30-minute focused session is all you need to get results. Think compound movements such as squat press, man makers, and step ups with bicep curls. These movements work more than one muscle group at a time, helping you burn more fat and calories. Don’t have a gym membership? That’s no excuse! Use your own body weight, or items around the house! There are so many resources online these days. Take to the internet and google the movements mentioned here or simply try “strength training no weights” and you’re sure to find something that’ll do the trick. 


* Avoid alcohol or limit it to a minimum – alcohol is empty calories, causes water retention, and will only work against you in your goal to look smashing in your gown or tux! 

* Avoid sugar, processed foods, and the white stuff - white stuff includes white rice, bread, pasta, etc. Instead, opt for healthy carbs such as sweet potatoes, quinoa, and oatmeal. 

* Increase your fruit and vegetable intake – the fiber keeps you regular and gives you the nutrients you need to keep your energy levels up both for workouts and preparations for the big day. 

* Eat a lean protein with every meal – eggs, meat, fish, nuts, soy - protein is made up of amino acids which are the building blocks of muscle and building lean muscle is one of your primary goals. 

*Drink 6-8 glasses of water daily - keep your body hydrated and your skin glowing! 

 SLEEP: 7-8 hours every night 

Sleep is underrated! Your body needs it to re-energize, to rebuild, and to help you hit your day with energy and enthusiasm. When you are sluggish, your workouts will suffer and you will be less productive overall. 

Follow these tips for 30 days and not only will you be confident and camera ready but you’ll feel amazing too. Chances are, you’ll also be motivated to keep up your healthy habits as newlyweds! Remember, the bonus benefit of exercise is a healthy sex life! Enjoy!