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6 Healthy Habits for Feeling Great on Your Wedding Day

Monday, March 19, 2018
Kurtis Bednarcyk, CFSC

This blog post was originally posted on LoriandErin.Com

Today we have a special guest post for you, coming from local strength coach Kurtis Bednarcyk, CFSC of Next Level Strength & Conditioning in Fairport, NY.

We believe that no matter what you look like, you deserve to be photographed beautifully. But we know that we all have our insecurities as well, especially if your wedding day is right around the corner. So Kurtis wrote some tips for us, on how to look and feel your best on your wedding day.

And there is a special offer for our blog readers at the bottom, so be sure to scroll down! Take it away Kurtis!


 Kurtis Bednarcyk, Certified Functional Strength Coach of  Next Level Strength & Conditioning

Kurtis Bednarcyk, Certified Functional Strength Coach of Next Level Strength & Conditioning

The Next Level Bride Guide: 6 Healthy Habits for Wedding Day “WOW!”s

Congratulations, you’re planning a wedding! Nobody told you there’d be so much to think about: guest lists, table settings, music and reading goes on and on. And of course, you want to look your best on the big day; there will be SO. MANY. PHOTOS.  - p.s. if you haven’t chosen a photographer yet, we happen to know someone. :)

We’ve all witnessed plenty of radical approaches for the wedding “transformation,” but unfortunately most are either unsuccessful or unsustainable. Good news is, we’re here to help! This isn’t your typical “10-Day Detox Plan,” which will only serve to add to your stress as the big day nears; instead we’re offering 6 simple practices you can pick up today, so you can bring your best self to the altar, the honeymoon, and every day after that. Let’s do this!


1) Prioritize protein and healthy fats

All too commonly in our daily lives, a meal or snack is dominated by carbohydrates – think bagels, bread, chips, pasta, etc. A diet too high in carbs can wreak havoc on your blood sugar and hormones, and is a common driver of excess body fat as well as the emotion appropriately termed “hangry.” If you’re looking to lean out a bit, each of your 3-5 meals should contain at least a palm sized portion of protein - fish, poultry, lean meats, eggs, or legumes; and a thumb sized portion of healthy fats – avocado, olive oil, coconut, or grass-fed butter. A small handful of nuts can work here, too.

2) Taste the rainbow

Time to make your plate look pretty! Supplement your protein and healthy fats with as many vegetables and fruits as you can handle, and set a goal to eat at least 5-6 different colors each day. Don’t stress over these calories; produce is full of vitamins and minerals and is next to impossible to overeat! The fiber will assist in satiety andt you’ll likely see an improvement in mood and productivity as well. 

3) Plan and prepare your meals

To borrow a quote from Josh Hillis, “fat loss happens on Monday.” That means preparation is key; don’t purchase all this healthy food only to have it spoil in the refrigerator because you had a few long days at work. We recommend putting aside an hour or two at the beginning of the week to chop your veggies and cook your proteins. Also, invest in some convenient containers to pack each serving so it’s as simple as grab and go.

4) Strip down your coffee

What if  we told you your daily morning treat may contain up to 7 or 8 HUNDRED calories?! Whipped cream and a chocolate drizzle don’t belong in your coffee cup, ladies – that’s a milkshake! If the thought of a cup of black joe makes your hair stand on end, try adding 1-2 creams/sugars to start and titrate down over time.


5) Hit the weights

While most changes in body composition will hinge upon improving your dietary routine, a proper strength training program will enhance them by exciting your muscles and kicking your metabolism into high gear. You may have heard that aerobic-based exercise – or “cardio” – is the most efficient option for fat loss and that heavy weights add unwanted “bulk,” but to be frank, those reports are flat out wrong; a functional body looks the part. An added benefit: the empowerment factor - strong is the new sexy!

6) The 6-minute morning hack

Rather than hitting the snooze button (3 or 4 times for some), instantly charge your morning with 5 minutes of light stretching or meditation followed by a big glass of water. For best results, do this right on your bedroom floor before checking your phone or even turning on the lights. This sets the tone for the entire day, and puts you on track to maintain the rest of these habits.

Pretty simple stuff, right?! Now the challenge is putting this into action TODAY! We’ve called this the “Bride Guide,” but your partner – and everyone else, really - would benefit from adopting these habits too.

The take-away is this: don’t chase the “quick fix,” but rather, develop a lifestyle that will continually add value to your life…until death do you part!

Cheers to forever!

You can find more from me on Facebook @ Kurtis Bednarcyk, CFSC or on Twitter @KBinatree

Next Level Strength & Conditioning is also very active on instagram and facebook. Check them out for all your fitness needs!


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