 | She how Jeremy helped a stressed out Mother of the Bride prepare for her daughter’s big day! |
By: Jeremy Koerber, MA, ACSM HFS
I absolutely love training brides, grooms, and wedding parties, but this was only the 2nd time I got to prepare a mother of the bride for her daughter’s big day. Athletes train to peak on game day. We train brides, wedding parties and MOB’s to peak on wedding day!
We have known the date for well over a year and the MOB in question has made some amazing strides in the last 11 ½ months (we’ll call her Brenda). Two weeks ago she started our session in tears because she felt she was not making the progress she should be making.
This is when we did a breakdown of Brenda’s situation:
1. Brenda has a very stressful job in combination with helping plan the wedding.
This means higher levels of cortisol and a slower metabolism.
2. Brenda went on a two week vacation and was not able to be consistent with her workouts.
3. Brenda has a sweet tooth.
4. Brenda is also fond of wine. Chardonnay to be specific.
After Brenda finished venting I asked her if she had been doing her workouts which consist of two strength (HIIT) and three cardio sessions per week. She said “yes.” I then asked her if she was following her eating plan (5-6 small meals per day). Again, the answer was “yes.” So while trying not to fix the situation (I know us guys try to fix things), I offered a suggestion. I said “Brenda, almost anyone can stay focused for two weeks. You have come a very long way this year but if you want to look and feel your best on your daughter’s big day, could you adhere to a defined and strict plan to boost your results and have you peak at the right time?”
She looked at me for a moment then quietly replied “yes.” I looked back at Brenda and said “Game On!”
Brenda’s two week plan is very specific. Here is what she did:
Brenda’s exercise frequency did not change but we did boost her intensity which meant heavier weights, faster intervals and more repetitions. She has a very solid fitness foundation so we were able to increase her intensity and volume without fear of injury.
Research shows that fat loss is accelerated when exercise is combined with a reduced calorie, higher protein diet. Brenda needs between 1,200 and 1,400 calories per day. Her goal was to delete processed foods and simple carbs and choose lean proteins, fruits and vegetables.
No fad diets. Just common sense, whole food nutrition.
Her daily nutrition was spread out over 5-6 small meals per day. She also used tools like meal replacement shakes and
protein bars when work or travel dictated nutrition be portable.
Brenda boosted her water intake (important for fat loss and healthy, younger looking skin).
Brenda cut out the wine.
Brenda walks every day. (two dogs ensure she moves a little 7 days a week)
Brenda chilled out. Well, she kind of chilled out. She is still under a lot of stress but I made sure
that she did two things that were non-exercise/nutrition based.
Make time each day for Brenda (me time)
Ask for help vs. feeling like she has to do it all by herself
This weekend is Brenda’s big day. Well, it’s her daughter’s big day but this is the moment we have been paying for in blood, sweat and tears for 11 ¾ months. I trained Brenda this afternoon and she looks amazing! Sure she is a little stressed but she has managed to adhere to plan despite travel, work, family and other stressors. She has also learned that she does have it in her to make the right food choices at the right times to make a significant impact in her physique. She also improved her fitness level.
As she walked out of the session this evening she said “I REALLY want a glass of wine.” My response to her is the same I give to all my brides in those last few days. “Brenda, follow your plan until game day then I want you to have the time of your life. I promise that for all the sacrifices you have made to prepare for this moment, that first glass of wine will be the best glass of wine you have ever tasted.” And I haven’t been wrong yet!
If you have a special event on the horizon, and you're ready to not just look, but BE your best for it, contact Jeremy today HERE!
I absolutely love training brides, grooms, and wedding parties, but this was only the 2nd time I got to prepare a mother of the bride for her daughter’s big day. Athletes train to peak on game day. We train brides, wedding parties and MOB’s to peak on wedding day!
We have known the date for well over a year and the MOB in question has made some amazing strides in the last 11 ½ months (we’ll call her Brenda). Two weeks ago she started our session in tears because she felt she was not making the progress she should be making.
This is when we did a breakdown of Brenda’s situation:
1. Brenda has a very stressful job in combination with helping plan the wedding.
This means higher levels of cortisol and a slower metabolism.
2. Brenda went on a two week vacation and was not able to be consistent with her workouts.
3. Brenda has a sweet tooth.
4. Brenda is also fond of wine. Chardonnay to be specific.
After Brenda finished venting I asked her if she had been doing her workouts which consist of two strength (HIIT) and three cardio sessions per week. She said “yes.” I then asked her if she was following her eating plan (5-6 small meals per day). Again, the answer was “yes.” So while trying not to fix the situation (I know us guys try to fix things), I offered a suggestion. I said “Brenda, almost anyone can stay focused for two weeks. You have come a very long way this year but if you want to look and feel your best on your daughter’s big day, could you adhere to a defined and strict plan to boost your results and have you peak at the right time?”
She looked at me for a moment then quietly replied “yes.” I looked back at Brenda and said “Game On!”
Brenda’s two week plan is very specific. Here is what she did:
Brenda’s exercise frequency did not change but we did boost her intensity which meant heavier weights, faster intervals and more repetitions. She has a very solid fitness foundation so we were able to increase her intensity and volume without fear of injury.
Research shows that fat loss is accelerated when exercise is combined with a reduced calorie, higher protein diet. Brenda needs between 1,200 and 1,400 calories per day. Her goal was to delete processed foods and simple carbs and choose lean proteins, fruits and vegetables.
No fad diets. Just common sense, whole food nutrition.
Her daily nutrition was spread out over 5-6 small meals per day. She also used tools like meal replacement shakes and
protein bars when work or travel dictated nutrition be portable.
Brenda boosted her water intake (important for fat loss and healthy, younger looking skin).
Brenda cut out the wine.
Brenda walks every day. (two dogs ensure she moves a little 7 days a week)
Brenda chilled out. Well, she kind of chilled out. She is still under a lot of stress but I made sure
that she did two things that were non-exercise/nutrition based.
Make time each day for Brenda (me time)
Ask for help vs. feeling like she has to do it all by herself
This weekend is Brenda’s big day. Well, it’s her daughter’s big day but this is the moment we have been paying for in blood, sweat and tears for 11 ¾ months. I trained Brenda this afternoon and she looks amazing! Sure she is a little stressed but she has managed to adhere to plan despite travel, work, family and other stressors. She has also learned that she does have it in her to make the right food choices at the right times to make a significant impact in her physique. She also improved her fitness level.
As she walked out of the session this evening she said “I REALLY want a glass of wine.” My response to her is the same I give to all my brides in those last few days. “Brenda, follow your plan until game day then I want you to have the time of your life. I promise that for all the sacrifices you have made to prepare for this moment, that first glass of wine will be the best glass of wine you have ever tasted.” And I haven’t been wrong yet!
If you have a special event on the horizon, and you're ready to not just look, but BE your best for it, contact Jeremy today HERE!
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