Fitness First

Fitness First

June 26, 2012 01:00 ET

Fitness First Can Get You to the Church Fit, Healthy...and Hopefully on Time!

TORONTO, ONTARIO--(Marketwire - June 26, 2012) - Weddings can be stressful enough without having to worry about your waistline. Fitness First are on hand to provide a sensible and effective fitness plan to get brides-to-be ready for their big day. Fitness expert AJ Perera recommends the following carefully controlled fitness programme to ensure you look your best, not just on the day, but happily ever after! This regime is perfect for anyone no matter how fit you are and can be tried both at the gym and at home.

Monday

Workout:

Head outside for a run or jog. Walk for five minutes to warm up then jog at a steady pace for 20 minutes. Walk for a further five minutes for a cool down.

Lifestyle Tip:

Swap your processed foods and starchy carbohydrates for lean meat and fish.

Tuesday

Workout:

Body weight circuit:

  • Squat x 20 reps (Bend through your knees until your hip joint is lower than your knee joint, then slowly rise up again.)
  • Alternating lunges x 20 (Step forward on one leg and bend both knees to 90 degrees. Repeat 10 on each leg)
  • Press up on knees x 20 (Check your alignment. Shoulders should be over your wrists and your body in one straight line. If you're feeling strong - go onto your toes)
  • Wide squat x 20 (As before but with your feet wider apart)
  • Plank x 30 seconds (Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle)

Repeat this routine as many times as possible in 20 minutes.

Lifestyle Tip:

As well as eating lots of vegetables, increase the amount of fresh fruit, nuts and seeds you consume. These will do wonders to your waistline.

Wednesday

Workout Tip:

Rest day (still try to walk and be active - take the stairs).

Lifestyle Tip:

Sleep is also critical in dropping body fat and recovering from workouts. Aim to sleep for eight hours at least 4-5 nights a week, preferably between 10pm-6am.

Thursday

Workout Tip:

Hopefully the sun is shining so head outside for another run or jog trying interval training. Walk for five minutes to warm up. Sprint from one lamppost to the next, then walk to the following lamppost and repeat for 20 minutes. Walk for five minutes to cool down.

Lifestyle Tip:

Try to drink one litre of water per 20kg of body weight and if you do need a little caffeine burst drink black tea and coffee before midday.

Friday

Workout Tip:

Weighted circuit (fill a backpack with tins or weights for that little bit extra):

  • Squat holding a weighted backpack x 20 reps
  • Alternating lunges holding a weighted backpack x 20 (10 each leg) - for a bit extra, why not add a jump in between lunges?
  • Press up on knees x 20 (or go onto your toes if you're feeling strong!)
  • Sit ups x 20 reps
  • Wide squat holding a weighted backpack x 20
  • Plank x 30 seconds

Repeat this routine as many times as possible in 20 minutes.

Lifestyle Tip:

Try and avoid alcohol as this is full to the brim with hidden calories. Make sure you also avoid high-calorific soft drinks too.

As the wedding draws nearer and your body becomes used to these workouts, you can begin to increase the intensity. Try working out for longer or increasing the amount of weights you lift. A Fitness First gym membership includes full professional support, from proposal to wedding day to happily ever after. Download your free three day guest pass from www.fitnessfirst.co.uk/bridetobe and get moving!

Notes to Editors

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Fitness First is the largest privately owned health club group in the world with over 400 Fitness First clubs worldwide reaching over 1.2 million members in 15 countries. The UK's largest health club group with over 130 clubs and over 320,000 members.

The Fitness First Promise is a pledge to all new and existing customers to provide a (fitness) first class service for all. Some of the promises that Fitness First makes to all of their members include;

• Free Day Pass
• 10 day guarantee
• Peace of mind promise
• Expertise guarantee

Fitness First is a member of the Fitness Industry Association (F.I.A), the industry trade body which represents both private and public organisations which are involved in the fitness industry, visit www.fia.org.uk.

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