Friday, June 17, 2016

Fitness Friday! Sexy Arms For that Amazing Wedding Dress with Kimberlee

Beautiful Bride Prep- Nutrition Tracking Basics & Upper Body Blast

Fitness Pro: Kimberlee Marino

Hello Brides! First, please allow me to tell you a little about myself. My name is Kimberlee Marino. I recently got married and had the immense pleasure of working with Amber J Photography. It was the best day of my life and I owe a huge thank you to Amber and Shelly for making it such a wonderful experience.

Professionally, I am a Certified Personal Trainer, Certified Life Coach, Group Exercise Instructor including Les Mills BodyCombat & CX Worx and Spin, and Certified TRX TEAM Coach. 
I currently work at Best Fitness, 911 Central Ave Albany, NY and have many clients who are getting ready for their weddings. I love helping people get to their goals. It’s so rewarding to see how hard work pays off for my clients’ as they look and feel better every day!

Ok, now on to you, you gorgeous bride-to-be! Does your dress show off a little upper body? Whether you have straps or are going for a fully strapless dress, you want to feel and look your best on your big day. Following some simple guidelines and putting in a little hard work can get you arms to be proud to put on display.

There are two parts that go into this process, nutrition and exercise.

First, we can discuss nutrition. The easiest way to stay on track with healthy eating is to track your food. Just having the accountability of writing it down will make you want to chose healthier foods. There are many apps that can help you with this.
You just have to set your calorie intake by calculating your Basal Metabolic Rate here Keep your calorie intake slightly below your BMR if you want to reduce your body fat percent. The apps typically track how many grams of carbohydrates, protein, and fats you eat. A healthy range to stay in is 40%carbs/ 30%protein/30%healthy fats. That way you know how to make healthy choices and eat the right balance of foods. OK, don’t get overwhelmed with all this. As long as you are
 choosing healthy foods and eating lots of veggies and not a lot of packaged foods, you should be heading in the right direction.

Now, let’s talk photo worthy arms. This is where the real fun starts! You can do this workout 1-2 times per week and watch that upper body transform.You won’t be able to stop checking out those sleek, sexy arms!

As far as which weight to chose for each exercise, you don’t want it to be so heavy that you can’t complete 12 reps but not so light that you can do more than 15. Your goal is to perform each exercise with really good form. You always want to keep your abs tight and your spine in neutral (flat back). The best way to make your time working out effective is to practice good form so you get the full benefit!

Dumbbell Bent Over Row 12-15 reps
Biceps Curl 12-15 reps
rest 30 seconds, repeat 3x

Dumbbell Bent Over Row

Bicep Curl

Dumbbell Chest Press 12-15 reps

Arnold Press 12-15 reps

rest 30 seconds, repeat 3x
 Dumbbell press

Arnold Press

Skull Crusher 12-15 reps

Plank-ups 12 reps, alternating hands

rest 30 seconds, repeat 3x
Skull Crusher

 Plank Ups

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