Why? Because we know how it goes…  

One day you’re just casually wedding planning, basking in the zen-like state of looking forward to celebrating your love with this amazingly majestic significant other you’ve found, and the next, you’re ridden by anxiety as it dawns on you: you’ve basically just given your fitness goals a due date.

While you know that you’re both lovely just as you are, the lehenga and sherwani fittings give you a bit of kick-in-the-butt motivation to lose those last few inches- or heck- go for a complete transformation.  

Weddings are Undeniably Motivating

So, whether your motivation is to look extra good in your pictures, starting your marriage off with your dream bodies or even going a little bit harder now so that you’ll feel less guilty indulging during your wedding events, we totally support you.

After all, you’ll be hardstruck to find any good reasons as to why right now isn’t the perfect time to get a little bit stronger and healthier.  

Interview with Sameer Malhi a.k.a Strength by Sameer

Without further ado, keep reading for our in-depth interview with Sameer as he takes us through his best tips and tricks for brides and grooms looking to get a little more ~insert your personal fitness goal here~ right in time ;).  

Plus, we were so impressed by the huge value Sameer has provided through all 9 questions, that we’ve created this table of contents so you can refer back easily and conveniently:

• Q1: What would you recommend to a bride and groom looking to make the biggest impact in their weight loss in a 6-month period?
• Q2: What are 2-3 habits/tips (5 minutes or less) that a bride/groom can incorporate everyday to see positive results towards their body goals?
• Q3: What questions should a bride/groom ask when considering a personal trainer? What’s the biggest benefit of having a personal trainer?
• Q4: Boot camps or personal training? How do you pick what’s right for you?
• Q5: What is a fun and effective exercise a couple can do together?
• Q6: What is your go-to exercise?
• Q7: What tips can you provide for staying motivated and consistent with your fitness journey?
• Q8: What’s the biggest reason people don’t reach their weight loss goals? What’s the solution?
• Q9: If you could give one piece of advice to the bride/groom looking to shape up prior to their wedding, what would it be?

—

Let’s get started.

Q1: What would you recommend to a bride and groom looking to make the biggest impact in their weight loss in a 6-month period?

Sameer:

I would recommend that they seek out a qualified personal trainer and begin their fitness journey. The trainer will provide you with the guidance you need in order to get started on this exciting lifestyle change. More importantly, I would advise that couples commit to training together. Training with a partner increases accountability on for both individuals, this will help keep you two on track!

The planners will handle the wedding, the stylists will handle the outfits, YOUR JOB is to handle your physical and mental well-being over the next 6 months. The more focused you stay, the more likely you are to continue implementing the healthy habits you learn along the way.

Q2: What are 2-3 habits/tips (5 minutes or less) that a bride/groom can incorporate everyday to see positive results towards their body goals?

Sameer:

There are several healthy habits you will pick up along your fitness journey. Some of my go-to’s are highlighted below:

1. Start every morning with your preferred form of MEDITATION. This can include mindfulness meditation, kundalini, silence, etc. DO NOT pick up your phone first thing in the morning, feed your mind with discipline first thing in the morning. Meditating daily will increase your focus and attention span. Additionally, meditation relaxes your body and mind by decreasing negative feelings such as fear, depression, and anxiety (all of which are bound to come up at some point as you’re preparing for your big day).
2. Next, create a TO-DO list. This will help set a tone for how you want your day to go. TO-DO lists are especially useful when you are overwhelmed and feel like you have a lot to do but don’t know where to begin! Start by laying down a short list of tasks you would like to complete by the end of the day. This helps to get the task and the associated worries out of your head. As you progress throughout the day, you will start crossing tasks off the list which gives you a rush of dopamine, in turn making you more productive.
3. GET AT LEAST 2 LITRES OF WATER A DAY! Needless to say, our bodies are made up of mostly water, therefore it is extremely important for us to replenish our bodies to ensure functioning at optimal levels. This will result in healthier looking skin, increased energy levels, and most importantly it will help keep your body in a fat burning zone.  

Q3: What questions should a bride/groom ask when considering a personal trainer? What’s the biggest benefit of having a personal trainer?

Sameer:

REMEMBER! There are a lot of trainers, but not a lot of great trainers. So do your research before you commit your effort and financials to a company/individual.

Some good questions to ask your personal trainer would be:

• What are your training qualifications/certifications? (AED/CPR Certified–You should know your safety is in good hands!)
• Why do you train? (this will help you understand their philosophy and outlook on training)
• Are you able to train us as a couple? (Based on your goals, a qualified personal trainer will have no problem training you together)
• How frequently should I be seeing you to achieve the results I’m aiming for? (Seek their advice as they will be conducting a health/fitness assessment to help you purposefully plan your journey)

And the biggest benefit of having a personal trainer?

You have guidance at your fingertips. Your personal trainer has mastered the effects of progressive overload, muscular hypertrophy, fat-loss, etc. Let them handle your exercise routine.

Q4: Boot camps or personal training? How do you pick what’s right for you?

Sameer:

When it comes to fitness, there is no ONE SIZE FITS ALL recipe. Each style has its own benefits. For certain individuals, 1 on 1 personal training leads to better results as it is a more private setting that allows them to work at their own pace. Whereas other individuals get those type of results when put under high intensity workouts in a group setting.

1 on 1 training allows for a more controlled and focus setting in which your trainer can educate you as well as teach you techniques based on your individual needs. Bootcamps are generally more fast paced. They focus on a generalized goal (fat loss), however this does not take away from how effective they can be. When everyone is going through an intense workout for a better outcome, the energy tends to be infectious and you want to work that much harder. It’s beautiful.

Q5: What is a fun and effective exercise a couple can do together?

Sameer:

The “Reach-And-Touch Plank” is easily my favourite exercise to introduce to couples.

1. To begin, you and your partner will set up in a forearm plank position facing one another. As you go into your plank hold, it is important to keep your elbows right underneath your shoulders.
2. Keeping your core tight, you will both reach out your right hand for a high-five.
3. Repeat this with the left hand. Your goal is to get 15-20 alternating high-fives in total before you rest!

Q6: What is your go-to exercise?

Sameer:

My go-to exercise is the notorious burpee. Nobody likes burpees, and there’s a very good reason for that.. They kick your butt! The burpee is a full body strength training exercise that targets various areas depending on the difficulty level you choose to practice. With every rep, you’ll work your arms, chest, quads, glutes, hamstrings, and core. The best part is that it is a body weight exercise meaning you will not need any equipment — just some open space.

1. Begin by standing feet shoulder-width apart, keeping the weight in your heels, and your hands by your sides.
2. Drive your hips back as you bend your knees and lower your body into a squat.
3. Place your hands on the floor directly just inside your feet.
4. Shift your weight onto your hands as you jump your feet back to gently land on the balls of your feet in a high plank position.
5. Your body should form a straight line from your head down to your ankles. Be careful not to let your lower back dip or your butt raise up in the air, as both these mistakes can keep you from effectively engaging your core.
6. Jump your feet back in, so that they land just outside of your hands.
7. Reach your arms over head and jump straight up in the air.
8. Land and immediately lower back into a squat for your next rep.

*PROGRESSION* (make it harder) — add a pushup while you’re in your plank position. 

*REGRESSION* (make it easier) — try stepping 1 leg at a time instead of jumping your feet back and forth while you’re in your plank position. 

Q7: What tips can you provide for staying motivated and consistent with your fitness journey?

Sameer:

Fitness is easy by no means. You have to set goals bigger than the surface level/short term goals like “I want to look good” “I want to lose weight” “I want to get ready for my wedding.” It is so much bigger than that. It is great to have target goals but fitness is not a short term fix, it is something that must be adhered to both mentally and physically if you’re looking to reap full benefits and live a life of fulfillment.

Every time you feel like its getting too much and you’re ready to quit, remember why you started and keep moving forward. For the days that you’re ready to call in sick, save it for another time and I promise that next time won’t come. Focus on the things you enjoy and the benefits that exercise is providing you with as it is easier to adhere when you are PULLED to something rather than having to PUSH yourself to do it.

Q8: What’s the biggest reason people don’t reach their weight loss goals? What’s the solution?

Sameer:

The #1 reason is: I DON’T HAVE TIME!

Listen, we all have 24 hours. IF, in that 24 hour period there is not at least 1 HOUR of self-care in the form of exercise then it is time to question your priorities. You are given one body to live with for the rest of your life, there is absolutely no excuse that can override the importance of taking care of it.

SOLUTION:

Get a journal and write down the hourly breakdown of your day, yes including your sleep. Focusing on where you spend your hours is an excellent way to find opportunities to exercise. If you’re sleeping more than 6 hours, get up earlier. If you’re eating for 3-4 hours a day, eat quicker. If you’re on netflix for 2 hours, time to turn the tv off! You will do whatever it takes to get it done if it is of importance to you.

Q9: If you could give one piece of advice to the bride/groom looking to shape up prior to their wedding, what would it be?

Sameer:

My last word of advice would be to enjoy the journey, ALL OF IT. If you’re able to keep each other accountable and stay positive along the way, it won’t be long until you crush those goals you set out to achieve. Now focus on the bigger picture. Yes, it is bigger than fitness, and it has been since the beginning. The value is in the skills you acquire along the way. After testing your patience, training your will, adhering to your discipline, communicating your feelings and overriding negative thoughts.. suddenly everything is possible.

As you’re beginning an exciting new chapter of life – you’re on a path to become the best version of yourselves. Do not force yourself to change.. but instead, allow yourself to grow.

May you live your happily ever after.

—

Once again, a huge thank you goes out to Sameer Mahli, B.Sc. and Kin. accredited Strength Training Coach and Director of Performance at Elite Performance House Ltd., for his time in sharing this knowledge that he’s acquired over years of learning and practice.

Sameer is undoubtedly one of the most passionate and sincere ambassadors of the fitness world that we’ve come across.

If you enjoyed this interview and guide (we know we did!) you can follow him on Instagram, or through his website here.

—

And, that’s a wrap! We hope that we were able to help you out with your pre-wedding goals and wish you the best on your journey.

For tips throughout your wedding experience, follow us on Instagram, Facebook and Snapchat.

—

Happy Planning! – Indian Wedding Buzz

P.S. Pass it on! Planning a wedding can be hard, forward this article to a bride-to-be in need.