Getting Brides Dress Ready

Thursday, June 21, 2012

Should a bride starve herself the weeks before a wedding?

NO!!

At this point, after following this program you will be feeling marvelous! Your waist will be thinner, you have just had to have your dress tightened, you fiancé is amazed by your positive energy and you are pumped for your big day!

A bad mistake many women make at this juncture is starve themselves until the morning of, then have a bagel and feel rotten for their entire wedding day – NOT YOU! The following is going to be a stricter version of the meal you were following to allow you to reach your genetic potential and have sustained energy.

Rules
1. Cut out all dairy and gluten products, this will enhance your digestion and make you feel less bloated
2. If you haven’t yet, remove all other liquid out of your diet aside from water
3. Cut out all traditional carbohydrates
4. Cut out all fruit! There is sugar in fruit and it can store as fat
5. Continue to eat small meals throughout the day, consisting mostly of a protein, vegetables and red / black beans
6. Remove anything that can be a temptation out of your kitchen
7. This may sound contradictory, but plan portioned “reinforcement” when you feel as if you are having a difficult time, can help you enjoy refocusing. This can be a piece of chocolate, fruit, one serving of ice cream, and so on. The key is to plan it! The last thing you want to do is have an urge or intense craving and finish by gorging away all your hard work!

So what do you eat?
Practically the same foods you were eating before: Greek yogurt, eggs, green vegetables, raw nuts, lean protein source, red / black beans, and so on. It is only two weeks – you can do this!
If you just need more calories, veg out! Literally eat a pile of broccoli or bowl of spinach, the water and fiber will fill you up!

To Getting You in Shape For Your Wedding,

Joe Carabase

Supplements That Help Get Dress Ready

Supplementation gives your body the nutrients it needs without adding calories. It is virtually impossible to satisfy your body’s nutritional needs with the number of calories recommended to lose fat.

A whole food nutrient complex is the foundation of any complete fitness program. Additional vitamins, minerals, enzymes, essential fatty acids and antioxidants will boost your nutrient intake beyond what is available through the foods you eat. These additional nutrients allow cells to reach their potential creating the ideal environment for positive physical change. Taking other supplements before creating a nutritional foundation is like adding expensive accessories to a car that does not run properly.

Effects of altering Body Composition

It is difficult to have enough nutrients from a normal diet to support your fitness goals. During exercise, the body increases its use of nutrients. By supplying these nutrients without additional calories, the attempt is made to satisfy all nutrient needs for repair and growth without exceeding the number of calories needed to sustain the required deficit for fat loss. When undernourished, the body must shed the muscle it cannot feed – this leads to an increase body fat percentage.

Increasing Performance and Metabolism

Specific nutrients and combinations of nutrients have been found to improve exercise performance and increase the calories burned during and after exercise. Supplying the body with calorie-free nutrients can improve performance and, therefore, help with fat-loss and muscle-gain goals.
*No supplement in the world can replace eating a consistent diet of whole foods and regular, high-intensity exercise.

Recommendations

1. Prograde Protein: Boosts fat loss, increases muscle definition, and curbs appetite.
2. Prograde Krill Oil: Improve weight loss through blood sugar stabilization, removes & fight toxins, improve cholesterol, reduce risk of heart problems, increases glucose metabolism, decrease joint pain and provides relief for symptoms of PMS.
3. Prograde Multi Vitamin: Burn fat, Build abs, Strengthen your heart, Boost your immune system, Enhance your digestive function, Keep your circulatory system healthy, Increase your energy and Preserve your urinary health.
4. Prograde Metabolism

You can find all these at http://www.carabasetraining.getprograde.com

Comment below if you have any questions :)

To getting you in shape for your wedding,

Joe Carabase

Monday, June 11, 2012

Top Secret Bridal Nutrition Tricks

1. The night before your wedding, have a big dinner with ½ of the plate of a low glycemic, traditional carbohydrate like sweet potato, brown rice, whole grain pasta or quinoa, ¼ protein and ¼ of the plate vegetables. Now, I personally would take that one step further and not eat any products with gluten in it. Gluten is wheat – based protein that will cause you to feel bloated among several other bad side effects (belly fat being one).

2. Eat a light, balanced breakfast the morning of your wedding (½ carbs, ¼ protein, ¼ veggies) within thirty minutes of waking. Go for the sure thing, foods you know you love and work well with your body. Think something fresh and non – greasy!

3. Follow the Do Not’s Checklist

a. Eat fast food the night before or morning of the wedding
b. Not eat dinner the night before the wedding
c. Miss breakfast the day of the wedding
d. Have high fiber foods, like beans, the morning of the wedding
e. Try any new food the night before or morning of the wedding

Get Dress Ready is a program designed specifically for busy and budget minded brides looking to get in the best shape for their life for their wedding. Get Dress Ready is about showing brides how they can look beautiful in their dress without starving themselves and spending hours in the gym. Discover how you can own the moment and shine in the spot light on your wedding day, forever showing off your wedding photos. To check out Joe Carabase's bridal fitness blog, for more information on Joe Carabase's Bridal Bootcamps and Bridal Fitness, go http:www.getdressready.com.

Log Your Food

Now I know logging your food can be a pain but there are no excuses anymore. First, there are a zillion applications you can use to log your food intake straight into your smart phone. Even then, I can see why some people do not use them and it is because the quality is not always good. Therefore, I created a document to make logging easy – all you have to do is check a box!

General Rules to Follow When Logging

1. Eat small servings every two hours OR two bigger meals and a small dinner with intermittent grazing between (pieces of almonds or vegetables versus a handful).

2. Find time to prepare your meals, whether you spend two hours every Sunday preparing for the week or fifteen minutes each night before bed.

3. Eat low processed foods whenever possible! Find things with few ingredients and that are closest to their original form.

4. Less than five grams of anything is low; more than fifteen grams of anything is high

5. Protein should be at every feeding and about the size of your fist.

6. Fats should come from proteins OR healthful oils, use one tablespoon as serving size.

7. Traditional Carbohydrates:

a. Breakfast and early lunch: ¼ plate
b. Late lunch and Dinner: They are not invited!

8. Snacks: Pick one option in the daily log list.

9. Liquid:

a. Water 99% of the time! Drink 0.55 of your bodyweight in ounces.
b. No more than one or two Green / Black / White Tea or black coffee a day. Use a small drop of almond or coconut milk, cinnamon or a drop of real honey for flavor.

10. Shakes:

a. Protein filled: Best time for this is within thirty minutes post workout, use a half scoop – two scoops depending on your body weight and percentage of lean muscle.
b. Other fillers: Organic Peanut butter, Greek yogurt, fruit, oatmeal, flax seeds, vegetables, cocoa powder, cinnamon and ice.
c. Liquid Fillers: Water, almond or coconut milk, coffee.

*Shakes can also be a meal replacement, for example, on the go shake in the morning

What to eat the night before and morning of your wedding day

Most often, a bride will either not eat or grab something like a bagel to hold them over. Now this may not seem a big deal, but really, what you eat the morning of your wedding can dictate your entire day. Eating a proper breakfast with sustained energy sources will allow you to shake hands, kiss babies, and dance like there’s no tomorrow!

My 80-95 Nutrition Rule

People ask me constantly the best way to develop six-pack abs, as if I am going to unlock the code to one exercise that if they do, they will have abs next week. The reality is that a flat stomach comes from eating correctly consistently, not just six weeks here and there. Six-pack abs come from a comprehensive fitness program that is centered on metabolic training and includes NO crunches!

I calculated all the major holidays where you should enjoy the fruits of your hard labor and cheat, besides factoring in one “slip-up” day a month and one cheat meal a week and concluded that if you can eat correctly 80% of the time, you are golden! This way, there is no pressure to eat like a boring robot and starving yourself.

1. Holidays: New Year, Super Bowl, Valentine’s Day, St. Patrick’s Day, Easter, Memorial Day, 4th of July, Thanksgiving, Christmas, and your Birthday,

2. A random “slip-up” per month, twelve per year

3. A “cheat” meal per week, so fifty-two days per year

4. Total: about 290 days of eating correctly

As for drinking, a glass of wine more than twice a week will cause damage around your belly! In addition, drinking anything other than water or tea will dehydrate you and cause you to gain weight and body fat.

This might seem weird, random, and overwhelming but I promise you it is not. This rule has helped me for almost a decade keep busy building people into wonderful shape and allowing me to maintain my own six-pack abs

Diet to Get Dress Ready?

Diets are not the answer! Did you know that most of weight watchers and nutrisystems customers are repeat offenders! They used the program, fell off then went back on it. Those programs and all of diets do not work long term.

Now I know what you are thinking – you are just worried about getting immediately in shape for just your wedding, but would you not want to look good for the rest of your life?

Besides, you have STACKS to do between now and your wedding, girl you need energy! Diets will make you feel lethargic. In our nutrition section, we give you a no BS approach to eating healthfully.

I love resistance training and working out and I also love helping people workout but I have a confession: what you eat and drink is the most important factor. However much you work out, you will never see real results unless you eat and drink correctly, most the time. Having said that, if you eat like crappola you had better workout or prepare for gross body fat and health problems!

Kitchen Makeover

Before we talk about what to stock your kitchen with, we must rid ourselves of the “crappola” or stuff that will make you fat.

You are going to want to talk with your household and let them know you are serious about changing your body. These conversations can be difficult, but they need to happen. If your significant other / children / roommates are not willing to start making positive changes in their life, separate your cabinets and refrigerator so you are only looking where the healthful food will be.

Check out your cabinets, if you find this stuff – remove it!

1. Diet Branded shakes for example, Slim-fast shakes are actually loaded with high fructose corn syrup

2. Any protein bars (also known as glorified candy bars) or “nutritional” bars with more than ten ingredients and ten grams of sugar

3. Any item with hydrogenated oil or high fructose corn syrup in the ingredients – check all crackers, cereals, chips, oils, spreads, dressings and sauces.

4. Desserts (even reduced sugar desserts). While you will see we recommend you enjoy things you love, in proportion, once a week, if you have it lying around your house, you will eat it! In addition, reduced sugar desserts are created from artificial sweeteners that trick your brain and trigger hunger.

5. Any sodas – especially diet! Diet sodas will raise your insulin levels, cause you to become hungry and will eventually lead to fat gain.

6. Refined Vegetable oils (canola, corn, soybean, sunflower, safflower, Crisco)