Hi Jen,
I usually eat dinner two hours before my workout (usually consists of a protein, some vegetable, maybe salad too) and crave protein afterward (to which I eat some peanut butter or cheese). So my inquiry is this: what are some of the best things you can eat before and after a workout to get the most out of what you’ve just done?

Robyn

Dear Robyn,
Eating before and after your workout is very important for muscle growth and repair, but many people don’t know what or when to exactly eat. The key is to have your food work for you, and not against you. On cardio days, eat primarily carbohydrates an hour before you hit the treadmill to boost glycogen and maintain energy. I wouldn’t recommend eating an entire meal beforehand, but that all depends on portion-size. Eat a combination of protein and carbs within 30 minutes after your workout to replenish your glycogen stores in the muscle to prevent muscle breakdown. If you’re combining weights and cardio, or only weights, eat the same as you would above. But afterwards, eat more protein than carbs to promote muscle growth, recovery, and repair. Plus, the less carbs you have before bed the less likely it will be stored as fat.

Email me if you have specific questions on food choices at jenny[at]bridesmadefit.com.

Flexibility is one of the most important parts of an exercise program, but also probably the most ignored. Sure, it’s gaining popularity thanks to yoga and pilates, but it’s important for everyone. Stretching creates better range of motion in the muscles, joints, and tendons, which prevents injury. Studies show it also promotes blood flow and muscle growth and repair.

Now, you probably think this may not apply to you because you scored so awesome in the “President’s Challenge” back in the seventh grade (don’t act like you still don’t have your patch!). But how flexible are you now…decades later? You can find out with a simple “Sit and Reach” test that I demonstrate in my podcast above. Then, try some of the stretches I suggests to improve your flexibility!

In a country where 60% of its people are overweight, it’s no surprise that Americans would turn to an interactive video game to remedy the situation: Nintendo Wii Fit.

This $89 fringe from the Nintendo Wii uses an electronic balance board to measure players’ health stats. This includes weight, body mass index (BMI), center of gravity, posture, strength, and agility. In order to improve results, players tackle objectives in yoga, strength, aerobics, and balance.

The more you play, the more minutes you bank up to unlock more challenging tasks. It’s a great concept, but does a profession personal trainer, like myself, find it effective for the average American? Check out my podcast above to watch me play the game and hear my review.

If anything, you’ll get a few good laughs!

Let the wedding plans begin! I have the reception hall set for August 29, 2009! This means I have 13 months until I put on a wedding dress and say “I do.” Actually, my wedding day will be about two weeks before that date because Chris and I are having a destination wedding, most likely in Las Vegas!

I started Brides Made Fit to get brides-to-be looking healthy, fit, and beautiful on their wedding day. I know how important it is for everything to be at its best on that day because I’ve been dreaming of my own wedding day since I was little. Since we’re in this together, I want to use my blog to share with you my experiences juggling a career, exercise, and planning a wedding. Yeah, yeah, I know you’re thinking it may be easier for me because I’m a trainer. But life only grants me 24 hours in a day just like you, so no excuses!

So, because I’m going to be giving you an inside look into my life as a bride-to-be, I encourage you to do the same! Post a comment for me through my blog or send me an email at jenny[at]bridesmadefit.com. I’d love to hear any stories, comments, questions, or updates on your wedding planning and exercise program! This is a time to celebrate and enjoy — not stress about! We’re all beautiful brides-to-be, so let’s make this fun, healthy, and exciting!

Your BMF Personal Trainer,
Jennifer DiDonato

Do you suffer from back pain, shin splints, or stiff knees? No…. this is not an infomercial. But if you ever experience pain or injuries, maybe it’s time to stop blaming it on genetics or old age, and start considering your shoes! Just because those Nike Shocks at DICK’s Sporting Goods look “killer” on the basketball courts doesn’t mean they will do the job. Shopping for the right pair of shoes takes much more consideration than brand name and color.

Think about it: people are all unique when it comes to the way we walk, stand, move, and balance. The way or feet initialize these movements directly affect the ankles, which affect the knees, which affect the pelvis, which affect the shoulders. If our footwear is not promoting correct movement, it can lead to injuries in any one of these areas of the body. And if you’re injured, that means you have to stop exercising and rest, which postpones your workouts and results — and no one wants that!

To prevent this from happening, follow these steps to ensure you’re getting a good shoe that will keep your workouts pain- and injury-free:

1.) Get your posture assessed by a credible personal trainer
2.) Purchase your shoes from a credible sporting goods store or running shop with *knowledgeable* associates, like Hansons or Running Fit
3.) Inform your sales associate of your injuries and what brand or shoe type you were wearing
4.) Purchase more than one pair of shoes if you’re going to be performing different activities, e.g. have one pair for running only, and one pair for weight-lifting
5.) Get a new pair every 6 months
6.) Always understand the return policy or trial period on the shoe you’re buying

The average American today is working more than ever before, leaving no time to tend to the wellbeing of their own self. That said, I think it’s safe to say that the typical American views massage therapy as an activity catering only to the vanity and recreation of wealthy people.

Well, whether you are exercising 5 hours a week or just exercising your fingers at a computer all day, you need a massage! Why? Resistance and cardiovascular training builds endurance and strength, but think of what that does to your muscles, tendons, ligaments, and blood flow. Even repetitive movements an nonconditioned person does at work can put strain on the body.

Challenging your body everyday is great, but we must not forget about recuperation and maintenance. That’s why massage is so important because it loosens and realigns muscles, increases blood flow, and decreases pain. So, find a good masseuse, lay down, and crank up your “Pure Moods” CD for an hour a month to optimize your workouts and minimize stress. Enjoy!

Also, click here to check out my video blog in the Brides Made Fit archive on self-myofascial release, a form of manual massage.

Just in case you missed the good news in my previous blog entry, I’m a bride-to-be! I am engaged to be married August 2009 to Chris Sonjeow. The best part about it (besides getting married to the sweetest man in the world) is that I will be experiencing first-hand what my Brides Made Fit clients are!

Not only will I be with you every step of the way to get you looking hot on your wedding day, but I will be working just as hard for mine! I look forward to the planning, the shopping, and the killer workouts in store to get all of us in shape for one of the most important day of our lives.

Now that I’m a “bride-in-training,” give me call and join me for a bridal bootcamp!

I’m back from my trip from Las Vegas… and you don’t even want to know what went on there! Actually, just kidding. My trip to Vegas was one of the most event-filled vacations I’ve ever been on.

For one, I’m engaged!!

My wonderful boyfriend of more than two years, Chris, proposed to me in our hotel room overlooking the Bellaggio fountains. It was a dream come true!

This came after a day of walking the strip, laying out at the pool, and hiking through parts of the beautiful panoramic view surrounding Sin City, known as Red Rock Canyon. This place is truly breath-taking with the natural colors, peaks and valleys, and terrain for a killer workout!

That’s right! Camouflaging your workout with a destination is a guaranteed way to have fun while getting in some serious exercise. Check out the video above for a peak of my day as a “fit tourist.”

Just to let all of you know, I will be in Las Vegas July 9th through the 14th, so I will not be posting new blogs during that time period. However, be sure to keep yourself fit and busy by checking out my “Playground Workout” videos below. They’re fun and convenient for the summertime!

School is out for kids across the country. That means more room for you on the playground! It’s no surprise we were in better shape in grade school than we are now. Let’s rekindle the energy we had back then and resort back to out childhood ways…but with a little twist! Check out my video for some great exercises that you can do at your local park or school playground. It’s the second in two Brides Made Fit workouts to get you looking and feeling great! If you missed part one…its right below!