Developing an Exercise Program
You'll stand a better chance of sticking with an exercise program if you set some clear & realistic goals. Take a few minutes to think about the following:

• Your Goals
  Do you want to lose 5 pounds, reduce stress or tone specific areas of your body? Once you clearly define what you are trying to accomplish, it will be easier to establish a regimen to help you achieve that goal.
• Where to exercise
  Do you prefer to workout in your home or should you join a gym? Do you prefer to be indoors or outdoors? Understand what will work for you and motivate you to stick to a program.
• When to exercise
  Do you have time before work, at lunch or after work? Pick a time that is convenient for you and make it a part of your daily schedule. Even if all you can spare is 20 minutes 3-4 times a week, you should see begin to see and feel a difference in your body after about 30 days.
• What kinds of exercise you should do
  Choose activities you enjoy and vary them from time to time. You will be more likely to make exercise a part of your daily schedule and stick to it if you enjoy what you do and if you vary the types & duration.
• Find a workout buddy
  A bridesmaid, friend or even your fiance. Pick someone who will encourage you to workout on those days when you really don't feel like it, and do the same for them.
• Use moderation
  Don't overdo it! It's great to push yourself to maximize results, but know your limits. Don't run too far, lift too much weight, take an advanced step aerobic class when you know you're a beginner, etc.. The last thing you want to do is injure yourself!

  

Consult your physician

• Consult your physician before beginning or changing an exercise regimen, but keep in mind a few basics. Always warm up, stretch and then allow yourself time to cool down after exercising. Although there are several schools of thought on this issue, several medical studies indicate that you should work out at least 3 - 4 days a week to get the best results. The American College of Sports Medicine recommends that your aerobic activity last at least 20 minutes.
• Beginners should choose the appropriate aerobic activity. Running 3 miles may not be realistic exercise for someone just starting out. Biking, swimming and walking are excellent aerobic workouts for the beginner.

  

Things to Do

• If you want to jog, start by walking and gradually building up to jogging. Many fitness programs combine walking and jogging for a complete aerobic workout. For example, if your goal is to spend 20 minutes on the aerobic portion of your workout, you can walk for 4 minutes and run for 1 minute and continue this pattern 3 more times. Gradually increase the amount of time running until you meet your goal.
• Swimming is a great aerobic activity for a beginner. Swimming works your entire body with very little impact or stress on your body. The stress on your joints decreases about 90 percent in water. Swimming improves your cardio and physical strength.
• Biking is also a great sport for beginners. It is easier on your joints than running, promotes cardio and physical fitness, and helps you burn fat. Biking does have one drawback; you must invest in a bike if you would prefer to bike outdoors.
• Understand your goals and your limits. Exercising should be fun, help you maintain your overall health and reduce your stress (which you will definitely need while planning your wedding!). Pick something that is fun and stick to it. You will definitely enjoy the results.

  

Healthy Diet
Planning a wedding and fitting all of the associated errands & extra work into your regular day can be quite hectic, but take care of yourself first. You'll need extra energy for all of the running around you'll have to do, so be sure to take time out to eat a good meal. If you plan on making major changes in your diet, consult your physician for advice. A variety of well-respected physicians and nutritionists have different opinions on what constitutes a healthy diet, but there are a few basic guidelines that should be helpful no matter what your nutrition plan is.

• Eat breakfast. It increases your metabolism and gets you energized for the day.
• Eat several small meals a day instead of one or two large meals.
• Eat slowly to allow your stomach time to realize that it is no longer hungry.
• When you are no longer hungry, stop eating. You don't have to finish your plate or be full to be finished with your meal.
• Drink lots of water. It has no calories, hydrates your body and is great for your skin.
• Take time to eat! Skipping meals will only make your body store fat.
• Because you are on-the-go, keep healthy snacks in your car. Pretzels, trail mix, dried fruit or any snack that will stay fresh regardless of the temperature inside your car.
• If you have to eat fast-food, select more healthy options like baked potatoes, grilled chicken sandwiches, salads, etc..

  

Helpful Links
Check the web for sites that offer nutritional information or tools to help you determine a healthy weight or what type of exercise program best-suits your preferences. Check out the following:

www.weightwatchers.com

• body mass index calculator - determines your body mass index based on your height and weight.
• target weight range chart - determines appropriate weight range based on your height, age and current weight
• fitness personality test - determines whether an inside or outside exercise program is the right choice for you.

  www.jennycraig.com

• body mass index calculator - determines your body mass index based on your height and weight.
• target weight range chart - determines appropriate weight range based on your height, age and current weight

  www.fitness.com

• calorie calculator - tells you how many calories you burn a week at work. Select fitness options and lengths of duration and it will calculate how many extra calories you can burn a week from adding exercise to your schedule.

  
  

You can do it!
Healthy diet and regular exercise will help you look and feel better and can be a great way for you and your fiance to spend time together during the hectic months of wedding planning. Even 20 minutes of exercise a day can have a significant positive impact on your energy levels, self-esteem and mental well-being.