Are You Ready for the 14-Day Sweet and Sexy Valentine Slim Down!?!

Knot Fitness Coach Doug

Get ready to kick off your Feb fitness with our Bridalicious Boot Camp by The Knot
14-Day Sweet and Sexy Valentine Slim Down.

Come right here to our Bridalicious community board starting this Monday, Feb 4 and I will be posting workouts for you to follow each Monday and Wednesday. 

Each Friday is "Fit Friday" where I will answers your questions and help you progress toward your goals.

I'll also be posting fitness tips, hints and advice along with some inspirational stories from successful Bridalicious brides I've coached in the past.

Our nutrition theme for the 14-day period will be low-carbs. I am not a big proponent of low carb diets over the long term for various reasons, but for a two week period, there can be some worthwhile benefits. Look for my recipes and meal ideas that go along with this type of eating program!

The more you interact on this board and participate, the better your chances of winning the super popular Bridalicious® Boot Camp by The Knot DVD set. We will also be giving away several of the single disc Bridalicious DVDs.

If you have fitness questions, fire away, I'm ready for you

-Knot Fitness Coach Doug

MonaNatassia

Yes I'm Ready.. Can't wait

rel1988

First day looks doable...I'm ready to get started!! Finally found my dress this past weekened and just under 7 months till the wedding.

Knot Fitness Coach Doug

Hey there Knottie Brides! Let's start today with a great total body workout. Do all of these in a circuit method with no rest between the four exercises, THEN rest for 60-90 sec and repeat the circuit at least 3 times and up to 5 times if you are not a beginner and are in the proper condition to do it.

Y Squat
Inchworm plank torso rotation
T-Pushups
High tempo Prisoner Squats

Click here to see the exercises here:
http://bit.ly/14yEPq3

Our Eating Theme this week is low carb. First of all, yes, I am the one who wanted to make this week's eating theme low-carb. But, I must tell you that I’ve never been a big fan of this style of food restriction. It can be beneficial over the short term, and help you meet your goals, so there are some good points to it. I also figured that I can help inform and educate you on some of the pitfalls to be aware of when it come to cutting carbs.
Did you know that for optimal brain function, you should be getting at least 130 g of carbohydrates every day, according to the University of Texas Southwestern Medical Center? The point is that I am not suggesting that you cut your carbs down to some extreme level like 20-30g a day. And if you have a specific health condition like diabetes, high blood pressure, etc., I am not suggesting that you change anything with your diet!

I recently used the low-carb method on my workout off days (the days I don’t work out, but I do something to stay active like take a brisk walk for 30-40 minutes).  When I use it like that, I kind of like it, and don't feel I'm restricting myself.

The Bridalicious Boot Camp workouts are intense and they require a lot of effort and energy.  Low carb diets won't allow that. So for the purpose of this 14-Day Sweet and Sexy Slim Down, only try the low-carb eating on your non-workout days.

Granted, some people thrive on this kind of diet.  As a matter of fact, I've had boot campers who have used this type of diet for the the simplicity.  If it has carbs, avoid it.  Thankfully, there are many other ways to lower your caloric intake and lose body fat.

Here’s how to make it simple.  This is exactly what I did  (and of course, you can adjust it to make it more reasonable for your lifestyle)

Workout Days – you can consume up to 140 grams of carbs throughout the day
Non-Workout Days – you can consume 60 grams of carbs throughout the day

I am not a supporter of the extreme low carbs of 20g a day.
 
How to Implement It
First, be realistic with yourself, because if you love fruit, which is perfectly healthy and necessary, then the low-carb approach is NOT for you.  Don’t set yourself up for failure just because of our eating theme this week.  But if you think it's worth a shot, try
something like I suggested above, and adjust it to your fitness level.  

Another way to sum it up and keep it simple to follow – keep your carbs as low as possible on your off days.  On your workout days, increase your carbs and work them in around your workouts (before and after).

The Knot Fitness Coach Doug

Knot Fitness Coach Doug

I love smoothies. They taste like you're cheating, but they are so good for you and keep you on track to your fitness goals.

• 1 scoop chocolate whey protein
• 1 cup frozen raspberries (about 6 net carbs due to high fiber)
• 1/2 cup frozen strawberries (about 3 net carbs due to high fiber)
• Raspberry Crystal Light to taste and desired consistency (0 carbs)

 

-- Knot Fitness Coach Doug

Knot Fitness Coach Doug

Here's today's workout, so have fun and burn some calories ladies!

If you can't see it here above, it's also posted on FB here: http://www.facebook.com/BridaliciousBootCamp

Knot Fitness Coach Doug

Happy Monday! Kick off your week with a lower body workout that will get your butt and legs feelin' it for sure. It's posted on The Knot here: http://bit.ly/WEgddI
Oh yeah, you'll need to grab a couple of paper plates from the kitchen. Good times:)

Do the first two exercises for 40 seconds on each leg with no rest. Rest one minute and then do the final two exercises for 40 seconds on each leg with no rest. Again, rest one minute.

Repeat both pairs of exercises as described above at least 3 times and go for 4 if you think you can handle it.

Then finish the whole thing off with 4 sets of burpees for 45 seconds of intense exercise per set followed by 20 seconds rest (total of 4 sets). DONE!

Knot Fitness Coach Doug

Today's workout is for the total body, and you can see all of the exercises demonstrated for Circuit #1 here: http://bit.ly/YqEKzC

Do the following circuit 4x with no rest (or only rest as needed).
Each exercise is to be peformed for 40 secs.  Rest for 1 min between circuits.

Circuit #1
Deadlift to Squat to Press (40 sec)
Dumbbell Swing Squat (40 sec)*     *Use a 12-15lb kettlebell if available
Alternating Dumbbell Row (40 sec)
Seated Crosses with Crunch (40 sec)
http://bit.ly/YqEKzC

Do the following circuit 8x with no rest (or only rest as needed).
Each exercise is to be peformed for 20 secs followed by 10 seconds rest.
Circuit #2
Dumbbell Upper Cuts
http://bit.ly/YcESDQ
Chop Feet to Squat Thrust
http://bit.ly/Yd3ICn

Knot Fitness Coach Doug

Sweat away all those Valentines Day treats and sweets. Here's a quick, but effective workout for you.


If you have trouble seeing it, it's also posted on our FB page:
http://facebook.com/bridaliciousbootcamp

-Knot Fitness Coach Doug