Brides Made Fit - Health & Fitness Entertainment
By Jennifer DiDonato
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Podcast Description
The Brides Made Fit Podcast is a podcast dedicated to everyone who is looking to get fit and in shape. Join Jennifer Didonato as she covers everything from strength training and cardio to diet and healthy eating. She also reviews products to inform you of what works and what doesn't.
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| 1 | CleanVideoBrides Made Fit Podcast - Ep 29 - Stretching Basics | Happy New Year to all! Not only does January 1st bring a new year, it is accompanied by the urge for people to get in shape. But jumping in too quickly into a fitness program that you haven't done in ages may do more harm than good. Starting out slow is a guaranteed way to help you pick up the pace through the next few months. A good way to ease into your fitness program is to learn how to warm up properly and stretch. There are several different ways of stretching reserved for different activities and movements. One of which is static stretching. Static stretching is most common where you hold a position for a period of time to relax and elongate the muscles. The reason this is good for the muscles is because it helps keeps muscle fibers elastic and keeps the blood flowing to prevent tears, strains and injuries. It's important to note that before you perform this type of stretch, you must warm up. Stretching stiff, cold muscles is like trying to stretch a rubber band that was left in the refrigerator -- it snaps. Ouch! If you are doing cardiovascular exercise, walk at a brisk pace for five minutes and then stretch before getting back on the treadmill for your run. If you're wanting to stretch a muscle that has been stiff from weight-lifting, always stretch it AFTER your workout. Studies show stretching before weight-lifting may inhibit muscle contraction performance because the muscle has been elongated. Make sense? To see some good stretches to incorporate into your routine, check out this weeks podcast. The notes below will also help you follow along. Seated Hamstring (Leg) Stretch: Sit with one leg extending in front on you and the other leg tucked close to your torso. Lean your chest forward while keeping your leg straight. You should feel the stretch behind your straight leg. Hold for 20 to 30 seconds and repeat on other leg. Gluteal and Piriformis (Butt) Stretch: While seated, place your left foot flat on the ground. Take your right leg and bend it so the side of its ankle rests on your left knee. Hold your butt off the ground with your hands under you and lean your weight forward. You should feel the stretch on your right glute. Hold for 20 to 30 seconds and repeat on the other leg. Pectoral (Chest) Stretch: Find a wall or a pole and stand facing it with half of your body overlapping it. Place your right arm against the wall or pole at a 90 degree angle so the entire inside of your forearm from your wrist to your elbow is against it. Lean your chest forward and hold for 20 to 30 seconds. Repeat on your other arm. | 12/30/08 | Free | View In iTunes |
| 2 | CleanVideoBrides Made Fit Podcast - Ep 28 - Recipe: Healthy Peanut Butter Balls | Happy Holidays! From now until January 1st you will most likely be eating three times the calories your body burns in just one day. That said, we should probably cut corners where we can -- and I'm not talking about cakes! Good habits to live by during this "season of splurging" is to avoid drinking your calories, cutting back on portions, and not going back for seconds. Notice how I'm not telling you to avoid the sweets? Cutting it out cold turkey -- especially during the Holidays -- may prompt you to completely lose your mind from sugar-deprivation, steal the entire pumpkin pie, and down it in two minutes while hiding out in the hall closet! So instead of doing away with the sweet-stuff, watch this week's podcast and try whipping together this healthy dessert recipe that's both tasty and satisfying. If you love peanut butter, this one's for you! Peanut Butter Protein Balls Ingredients: 1 cup plain instant oats 1 cup honey 1 cup natural peanut butter (drained) 1 1/4 cup vanilla protein powder 1.) With peanut butter still in the jar, drain the oil off of the top 2.) Mix all of the ingredients in a large bowl with a spatula 3.) Wash your hands and continue mixing the ingredients until there are no dry spots 4.) Roll up balls of the mixture about the size of a half-dollar and place them on a cookie sheet lined with wax paper or parchment paper 5.) Cover with wax paper or parchment paper and refrigerate Optional: You may also melt down two cups of semi-sweet chocolate morsels and dip one side of each ball in it before refrigerating Servings: approx. 24 balls One serving, plain= 103 calories 3.5g fat 11.5g carbs 7.5g protein 6g sugar One serving w/chocolate= 138 calories 5.5g fat 17g carbs 7.5g protein 10g sugar | 12/23/08 | Free | View In iTunes |
| 3 | CleanVideoBrides Made Fit Podcast - Ep 27 - New Ways to Use Your Ab Roller | Tired of your Ab Roller taking up space? Tired of trying to sell your Ab Roller? Tired of looking for your Ab Roller? Tired of being tired of looking for your... Alright! I know, you get it! I just thought I'd slam you one more time with some of that infomercial garbage -- because that's where you got your Ab Roller through, right? Well, if you think it's just an out-dated piece of metal that used to give you the fantasy of having your own "six-pack" someday think again! There are many ways to use your Ab Roller to exercise other muscle groups besides your core... and I'm going to show you! Now, pull that baby out of the closet. First of all, you should never use your Ab Roller other than what's intended of it. But we're going to make an exception on that (wink, wink). I came up with some simple moves you can do by incorporating your Ab Roller. Check out this week's podcast for the step-by-step instructions on how to perform new movements with an Ab Roller. They include incline push ups, tricep dips, elevated split squats, and inverted back rows. Just make sure you follow along carefully so you don't get hurt! | 12/16/08 | Free | View In iTunes |
| 4 | CleanVideoBrides Made Fit Podcast - Ep 26 - The Really, Really Good Leg Workout | So, after showing you The Really, Really Good Arm Workout two months ago, I figured that you'd want to administer the same amount of awesome-ness to other muscle groups, right? So, I'm making it a series and continuing with this week's podcast devoted to legs. For most of us, our legs are what we depend on to get us around most of the day (unless you have a really helpful assistant willing to carry you to wherever you need to go. We can dream...) That said, I still can't quite understand why people -- guys and girls -- feel the need to forget about strength-training them! Sure, you say that you run or rock-climb or walk three miles a day. But the only way to keep your legs injury-proof, strong, and toned is to condition the specific muscles that all work together that allow you to do your running, rock-climbing, and walking. In this week's Brides Made Fit podcast, I show you three compound leg movements that are sure to deliver the results you want (as long as you also keep up with your cardio and lay off the junk food -- I always have to say it!) These movements are great for beginners all the way to the advanced. The plie squat to calf raise activates the hamstrings, quadriceps, hips, glutes, and calves. Isolating the glutes and quadriceps to the point where you feel the burn is the alternating reverse lunge to squat. Pliometrics (jumping) is another unique way to challenge the muscles, and I show you through jump squats. All of these movements can be made more challenging by adding dumbbells or barbells. | 12/9/08 | Free | View In iTunes |
| 5 | CleanVideoBrides Made Fit Podcast - Ep 25 - Tips for Healthier Grocery Shopping | This Weeks Referenced Links www.askohdoctah.com www.thepolefactory.com I may preach and live the healthy and fit lifestyle -- but that doesn't mean that it's so easy for me all the time. I'm just like you; I can't get in all of my fruits and vegetables every day. I can't stay away from non-whole grain carbohydrates all the time. And I sometimes can't eat just one portion. Now, these are innocent humanly flaws. But if they become a constant habit, then I may be headed down a slippery slope of malnutrition and love handles! The trick that keeps me level with my overall health and fitness is that I try to control the situation with options that are best for me and my lifestyle. Because nutrition accounts for 75%-80% of the results we see from exercise, starting with your shopping cart is the best way to gain control of eating healthy, without really feeling like you are. Another important variable is understanding and following the serving sizes and nutrition facts on the food labels. Only you can control what you put inside your body -- and how much. Check out this week's video for some simple and easy ways to clean up your grocery list and nutrition habits while staying within your comfort zone. This is geared toward the everyday person just looking for a little guidance! | 12/2/08 | Free | View In iTunes |
| 6 | CleanVideoBrides Made Fit Podcast - Ep 24 - The Holiday Pre-Binge Workout | For many Americans, Thanksgiving is the official kick-off of the holiday season. It's also a big excuse for many to kick their fitness program. Well, not if I can help it! You don't have to throw away months of hard work and training just because you go overboard on one or two days. So, to ensure from the get-go that you don't get crazy with the gravy... the first thing you should do on your holiday morning is get moving! Working out before you even touch all of the fixin's may make you less likely to splurge later on. Why? Click on my video and I'm going to show you a workout that will kick your butt so hard you won't want to undo it (I hope)! Plus, working out right off the bat as opposed to saving it for later (which is code for "not at all") will burn off some of those extra calories you'll consume when you're gorging on your second slice of pumpkin pie. So, watch my video and then print out these notes to follow along for when you do your pre-holiday workout. You'll need a treadmill and two dumbbells that are light enough that you can perform 15 repetitions, but still challenging that you feel the burn at the end of every set. Total workout time: 35-40 minutes 1.) Warm up on the treadmill for one to five minutes at a comfortable pace 2.) Walk at a minimum of 3.5 miles per hour at a 4% incline for one minute 3.) Carefully grab your dumbbells and perform 15 overhead presses while still walking 4.) Next, walk for one minute and then perform 15 hammer bicep curls while still walking 5.) Now, get off the treadmill -- but keep it on -- and perform a total of 20 alternating reverse lunges while holding your dumbbells at your sides 6.) Get back on the treadmill, lower the incline to zero, and crank up your speed and run at a medium to high pace for five minutes 7.) After your run, bring your pace back down to at least 3.5 miles per hour and bump your incline back up to 4% for one minute 8.) Repeat three times | 11/25/08 | Free | View In iTunes |
| 7 | CleanVideoBrides Made Fit Podcast - Ep 23 - Workout For Beginners | Health and fitness is a necessity to keep us living long, fulfilled lives. But if we need it to live, why is it so damn hard? Because we unnecessarily make it that way!!! Whether you need to lose 50 pounds or just want to get back in shape, beginners can't expect to jump in head first and see instant results. That, more likely than not, may lead to really sore muscles, injuries, malnutrition, and a strong for exercise. I don't blame you. But there is a way for you to kick your program off easier --and correctly-- so you eventually do see lasting results. If you're getting your butt into shape for the first time, you need to initially take it slooooooow. Forget about what other people are doing! They may not have the same goals as you! Instead, start out with lighter, but challenging, weights that allow you to do higher repetitions while still feeling "the burn." No matter where you are now and what your goal is, EVERYONE should ALWAYS lift weights. To prevent injury that will keep you away from exercise even longer, use correct form while focusing on every movement and muscle you work. Also, perform compound movements. They work more than one muscle group and are great for conditioning yourself for overall performance. You want more? Click on my video to see what I'm talking about! After you watch it and try out the exercises, comment on the blog or email me at jenny[@]bridesmadefit.com. | 11/18/08 | Free | View In iTunes |
| 8 | CleanVideoBrides Made Fit Podcast - Ep 22 - Strengthen Your Lower Back | Lower Back. Even the name sounds like it's not a priority so why the heck would you consider it? Well, you should! If you're a living being right now, your lower back is being engaged constantly -- and most-likely being mistreated. I know you don't mean to disregard your back when your slouching in your work chair, helping your buddy move, or racking too much weight at the gym... but you are. Now is the time to start incorporating lower back exercises into your routine. If you're one of the lucky ones who has 6 months of snow-shoveling to look forward to like me, then you're especially in need of a good exercise to get you going so you don't injure yourself. Deadlifts are the answer. A deadlift can include a barbell or dumbbells being lifted from your shins to standing position, using primarily your lower back, along with the hips, butt, and legs. You may typically see men doing this movement at the gym, but ladies need to do them too!! Because deadlifts require sufficient form and strength of the lower back, injury is very common if you get lazy. But, I don't want you to avoid this movement all together either. So, click on this week's video, watch, and learn the correct way to perform a deadlift for a strong, sturdy, sexy lower back! And finally I give a big shout out to Jon over in the UK who just finished the 26 mile New York Marathon. He raised over £2,500 for the Orchid Male Cancer Charity. He said that he used some of my workouts to help with some of his resistance training and he actually shed 5 minutes off of his time! That is awesome! So, congrats to Jon! | 11/11/08 | Free | View In iTunes |
| 9 | CleanVideoBrides Made Fit Podcast - Ep 21 - The Truth About Abs | As a trainer, I am constantly asked by people how they can target their "lower abs." In actuality, there is no such thing as lower abs. Humans are programmed to store excess fat in the lower abdomen region for survival. Unfortunately, this God-given (or, evolution-given) trait is unbecoming if stored in high amounts. And the site of it tricks us into thinking all of those crunches we're doing aren't paying off. Fat loss in your abdomen can only come from a consistent program of cardiovascular exercise and a nutrition plan low in sugar and refined carbohydrates. Read these words: you CAN eat carbs!! Complex or simple carbs in minimal portions. Along with a good program to help you burn the fat, toning the abdominal muscles will make them stronger and look more defined. The abdomen is made up of a series of muscles. The region in the center we target for a six-pack is the Rectus Abdominis. Performing jackknife crunches can target this muscle in it's entire range of motion, upper and lower. Along the sides of the Rectus Abdominis are the Internal and External Oblique muscles. These can be targeted from twisting motions, such as the bicycle crunch. The Transverse Abdominis is the muscle in the center of the core underneath the obliques, which acts as a girdle. To condition this muscle, you can perform exercises that invert the pelvis, such as a prone position pike on a fit ball. See this awesome abdominal workout in this week's podcast, and try it yourself! | 11/5/08 | Free | View In iTunes |
| 10 | CleanVideoBrides Made Fit Podcast - Ep 20 - Quick & Intense Home Cardio | As the cold weather approaches, I don't blame any of you for not wanting to wake up early, scrape the frost off of your cars, and battle the cold weather through the gym parking lot. You'd also probably rather spend your gym membership on holiday shopping. And if you're planning a wedding... boy, that's one more strike against you on free time and funds! But, don't skip the workout -- make adjustments to accommodate it. If this sounds like you, maybe consider doing your workout at home once in a while. Mix up your workout with minimal to no equipment using the method of Peripheral Heart Action training. This training type consists of circuits that alternate upper and lower body exercises. The benefits of Peripheral Heart Action training are cardio endurance and conditioning because of the minimal rest allowed between sets. Muscle gain will be minimal because you're training in higher heart rates, which tends to burn muscle slightly over time. But it's a great intense cardiovascular workout to throw into your program for a change. This week's Brides Made Fit podcast is going to show you how to do a killer circuit workout. I show you four movements that you're going to repeat five times each, with little rest and I promise that by the end, your heart will be pumping. Follow along as I show you these moves: 1.) Jump Squats 2.) Push Ups 3.) Bent Dumbbell Back Row 4.) Dumbbell Overhead Press | 10/28/08 | Free | View In iTunes |
| 11 | CleanVideoBrides Made Fit Podcast - Ep 19 - Jenny's Healthy Recipes: Protein Pancakes | Nutrition accounts for about 75% of the results we see in a health and fitness program. If you're exercising everyday but not fueling your body with nutritious foods, your just spinning your wheels and seeing no significant changes. Plus, you're putting bad stuff into your body and aging it quicker. You are what you eat, and there's no getting around that. The key is to believe that and start cleaning up your eating habits and patterns. To start, eat breakfast! I'm not talking Pop Tarts or three cheese omelets. I'm talking about a balanced combination of protein and complex carbohydrates. Eggs and oats are the perfect example of this. Hey! Why don't we make a recipe incorporating the two? Okay! Watch this week's podcast to see me demonstrate how to make protein pancakes. You may find them to be an acquired taste, but it could be a good alternative to mix things up for the health nuts out there. And the great thing about this recipe is that you can modify it to fit your taste! Protein Pancakes with Fruit Topping Ingredients: 3 - 4 egg whites 1/2 cup oats 2 tbsp splenda brown sugar blend pinch of cinnamon 1 cup frozen mixed berries 1/4 cup water 2 splenda packets 1.) Spray a non-stick pan with PAM and heat pan on low 2.) Beat or wisk egg white with the brown sugar blend and oats until smooth - add a splash of water if it's too dry 3.) Pour the mixture into the pan, making three to five pancakes 4.) While cooking, pour a cup of the frozen berries and the water and splenda into a pan on medium heat 5.) Stir periodically until berries loosen up, then let simmer for 5 minutes 6.) Flip the pancakes when one side is golden brown 7.) When both sides of the pancakes are golden brown, put them on a plate and sprinkle with cinnamon 8.) Once berry mix has thicken, scoop them on top of the pancakes and serve | 10/21/08 | Free | View In iTunes |
| 12 | CleanVideoBrides Made Fit Podcast - Ep 18 - Jenny Answers Viewer Questions | Exercise has become so ever-evolving and commercialized that sometimes we forget the basics of those tried and true techniques. You may have some ripped, long-haired dude screaming at you through the t.v. set to buy the latest piece of equipment that does the trick with only "ten minutes a day." But what ever happened to just plain 'ole push ups? As Brides Made Fit grows its audience, we're noticing that many of you have much motivation to get fit and healthy. In this weeks podcast, we want to reach out to you! I answer some of your questions on how to optimize your results with push ups, as well as firm up that dreaded flab on the back of the arms. Reminders for push ups: 1.) Keep hands slightly wider than shoulder-width apart 2.) Flex the abdomen to maintain a straight back 3.) Slowly lower your body and then exhale on the 'up' Reminders for tricep kickback: 1.) Maintain torso and upper arm parallel to the ground 2.) Extend the arm at the elbow only | 10/15/08 | Free | View In iTunes |
| 13 | CleanVideoBrides Made Fit Podcast - Ep 17 - A Really, Really Good Arm Workout | If I had a dollar for every time I saw someone spending an hour on arms at the gym... I'd have enough money for a tank of gas. So you know that's a fortune! Like I always preach, big muscle groups like your chest, back, and legs deserve most of the attention when weight-lifting because these muscle groups will burn the most calories and better your overall appearance. But, we can't just forget about the arm muscles entirely. What are we to do??? My solution is to optimize your arm workout in the quickest amount of time for the fastest results. The main muscle groups to target in the arms are biceps, triceps, and shoulders. The key is to use heavier weights and lower repetitions to muscle failure (i.e. until that uncomfortable burn doesn't allow you to do anymore) to challenge the muscles. This is the only way to promote growth and tone, ladies! Because I already taught you a killer workout for shoulders last week, watch my latest podcast to learn a great bicep workout. And in case you need some notes to accompany the video... here you go! For beginners: Stability Ball Concentration Curls -Kneel with your elbows and torso over the ball -Dumbbells in hand, turn your palms facing up and arms straight -- but don't lock your arms -Raise the weights upwards toward your shoulder, stopping just before your hands meet your shoulders -Lower the weights slowly to the starting position while keeping your chest and shoulders upright -Perform three sets of 10 -12, reaching muscle failure (the intense burn) on the last rep of every set -- rest 60 - 90 seconds in between each set For advanced: Bicep 21 Curls -Dumbbells in hand, turn your palms upward and lock your elbows into your sides at all times -Perform 7 curls starting from arms straight to arms bent at about 45 degrees -After performing 7 low curls, immediately curl arms from 45 degrees to 90 degrees, repeating 7 times -After performing 7 middle curls, finish out the set with 7 high curls from 90 degrees to 45 degrees below the shoulder -Perform three sets of the 7 low, 7 medium, and 7 high curls (21 total), reaching muscle failure (the intense burn) on the last few reps of every set -- rest 90 seconds in between each set | 10/7/08 | Free | View In iTunes |
| 14 | CleanVideoBrides Made Fit Podcast - Ep 16 - Sculpting Sexy Shoulders | A set of smooth, sexy, toned shoulders can be the perfect accessory to the perfect wedding dress. If you're working hard on toning other parts of your arms, toning shoulders will accentuate all the hard work you've been doing -- so don't cheat yourself! Ladies, I know this muscle group may be easy to forget. That's why I'm getting you started on the right track with a simple shoulder workout to sculpt your arms for your big day and honeymoon! Fella's, I also encourage you to check it out so you and your lady can get firm together! Watch my latest podcast to learn the exercises step-by-step. Here are some notes: 1.) Front shoulder raise to press Hold a set of dumbbells in front of you with your palms facing your body. Raise your arms with your palms facing down until parallel to the floor. While keeping your elbows parallel to the floor, bring the weights to your chest and then press out straight. Slowly lower arms straight to starting position. Keep your core activated for control on the downward movement. Perform 3 sets of 12 - 15 repetitions, resting one minute between sets. 2.) Single arm leaning lateral raise Find a sturdy wall or beam and rest the side of one of your shoulders against it. Position your feet on an angle opposite the wall. Hold a dumbbell in the arm opposite the wall. With your palm down, raise your arm sideways (laterally) until your arm is parallel to the floor. Slowly lower it back down to your hip. Perform 3 sets of 10 - 12 repetitions, resting one minute between sets. 3.) Upright row Hold dumbbells in each hand with your palms facing your body. While maintaining your hands hip-width apart the entire movement, raise your arms vertically to your chest, bending at the elbows and leading with your elbows. Slowly lower your arms to the starting position. Keep your core activated for control on the downward movement. Perform 3 sets of 12 - 15 repetitions, resting one minute between sets. | 10/1/08 | Free | View In iTunes |
| 15 | CleanVideoBrides Made Fit Podcast - Ep 15 - Booty-ful Bride Workout | Exercise tends to make people place emphasis on being skinny. But as women, we should not expect to shrink our assets to the point where we lose the very accessories that men love most about us, right? I believe that there can be a happy marriage of firmness and curvaceousness. Speaking of marriage... a wedding dress should show off those healthy assets of a woman. Whether you're using your dress to accentuate your body or hide it, don't ignore the power of your own booty! And that goes for your workout program, too. The legs and buttocks are commonly ignored by many because it's assumed these muscle groups get enough exercise through cardio. But if those muscles aren't trained with resistance and weights, they will never look, nor perform, at their fullest God-given potential. So, having trained many a bride, try the following movements in my video for optimum leg and butt firmness and tone. I've also added some workout notes below. Don't forget, though, that the best results are accompanied by a lean nutrition program and consistent cardiovascular training. 1.) Stability Ball Wall Squats- Place the ball between the small of your back and the wall. Stand with feet slightly wider than hip-width apart and with toes further out in front of you. Lower your butt into a 90 degree seated position and stand through the heels. Perform 3 sets of 20 repetitions, resting one minute in between. 2.) Split Squat- Stand in a deep lunge position with one foot slightly in front of you and the other straight out behind you. Your front foot should be flat, and you should be on the ball of your back foot. Lower your body straight down to make a 90 degree angle with the front leg. Then, stand up through your front heel, but while keeping the foot flat. Perform 3 alternating sets of 15 repetitions on each leg, resting one minute in between. 3.) Single Leg Floor Bridge- Lay on your back with your feet on the ground and legs bent with knees facing the ceiling. Bring your toes up so you're on your heels. Raise one leg and keep it straight so it is parallel to the wall. Raise your pelvis by pushing through the other heel that's on the ground. Slowly lower your pelvis and repeat. Perform 3 alternating sets of 15 repetitions on each leg, resting one minute in between. | 9/23/08 | Free | View In iTunes |
| 16 | CleanVideoBrides Made Fit Podcast - Ep 14 - Pair Training Workout | For those of you lacking motivation, discipline, accountability, and focus in your exercise life, pair training may be the best option for you. Working out with a partner not only makes the time go by fast, but it can also help you challenge your workout more than by going at it solo. Having someone there to spot or support you can give you that extra "oomph" you need to get a great workout. Plus, there's someone there to yell at! Even before we were trainers, my sister Nicole and I would always push each other when we exercised together. She motivated me to lift heavier, run longer, and train stronger -- which helped me develop my focus to always push it even if I was on my own. So, find a partner and check out my podcast for a few movements designed for pair training. Nicole and I show you how to perform a pike throw-down for abs, incline military press for toned shoulders, and body-weight back rows for a strong back! | 9/17/08 | Free | View In iTunes |
| 17 | CleanVideoBrides Made Fit Podcast - Ep 13 - Isometric Ab Workout | Raise your hand if you hate working your abs. Oh, me, me!! Yeah, I admit that devoting time specifically for my core muscles is not my most favorite thing to do, but I get by. How, you ask? I try to mix in different movements to avoid the typical "crunch." In case you still don't really know what your core is, it comprises of basically your entire torso (front and back) under your chest and at your hips. So, we're not just talking your potential "six-pack!" Think of it almost like a girdle of muscles that wraps around you. Keeping this area strong is not so much about looks (although that's a pretty good motivator), but about function, stability, and posture. Having a balanced and conditioned core is importance because it allows your body to function at its fullest potential with a lower risk for injury. So enough of the science behind it. Time for action! In this week's podcast, I demonstrate a few different exercises that you can try right along with me in your own home. They're more challenging than the boring stuff you may be used to, but I guarantee you'll feel and see the difference! | 9/10/08 | Free | View In iTunes |
| 18 | CleanVideoBrides Made Fit Podcast - Ep 12 - New Workouts For An Old Treadmill | The invention of the treadmill, in my mind, is ranked almost as high as the invention of the wheel. What a genius idea to make a contraption that allows you to travel as far as you want without moving! Of course, only a certain population can appreciate them. But whether you walk, run, or trek it up the incline, it may get a little boring after a while. Instead of feeling like a giant mindless hamster on the treadmill, incorporate it into your strength training. Walking and running are great for your cardio and legs. But if you're not challenging your muscles with weight-bearing movements in your fitness routine, your legs may actually get weaker and prone to injury -- despite your daily 6 mile runs. In my latest podcast, I show you some challenging ways to strengthen and tone your legs right on the treadmill. No more boring squats and lunges for you! | 9/2/08 | Free | View In iTunes |
| 19 | CleanVideoBrides Made Fit Podcast - Ep 11 - Strength Training on a Budget | Resistance bands build up strength like free weights do. The difference, however, is that they require more stability and control, and force your muscles to work in more varying ranges of motion. These bands come in a variety of resistance levels and are great for people who travel, have minimal living space, or are on a tight budget. They may be a little intimidating at first, so check out my podcast to see how you can get a good workout with these stretchy bands while stretching your dollar at the same time! If you like what you see, I recommend visiting SPRI website for a set of bands just like mine. If you're in the Metro Detroit area, Fitness Things also carries them for a great price! Look forward to a new Brides Made Fit podcast every Wednesday at 8 a.m., EST. | 8/27/08 | Free | View In iTunes |
| 20 | CleanVideoBrides Made Fit Podcast - Ep 10 - The Proper Pushups | The push up is one of the most popular body-weight exercises known to man. The reasons are simple: it requires no equipment, you can do it anywhere, and it has evolved into the test of strength among teenage boys alike. But with the popularity of the push up comes misinformation on form, results, and technique. In my podcast above, I show you the basics on how to do the best push up, followed by challenging variations of this age-old exercise. Afterward, mix it into your exercise routine and leave me a comment on what you think. You may also email me at info[at]bridesmadefit.com Look forward to a new Brides Made Fit podcast every Wednesday at 8 a.m., EST. | 8/20/08 | Free | View In iTunes |
| 21 | CleanVideoBrides Made Fit Podcast - Ep 9 - Flexibility Test | Flexibility is one of the most important parts of an exercise program, but probably the least practiced. It's gaining popularity thanks to yoga and pilates, but it's important for everyone. Stretching creates better range of motion in the musles, 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 below. | 7/30/08 | Free | View In iTunes |
| 22 | CleanVideoBrides Made Fit Podcast - Ep 8 - Jenny Reviews Nintendo's Wii Fit | 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. | 7/24/08 | Free | View In iTunes |
| 23 | CleanVideoBrides Made Fit Podcast - Ep 7 - Fitness at Red Rock Canyon in Las Vegas | 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." | 7/24/08 | Free | View In iTunes |
| 24 | CleanVideoBrides Made Fit Podcast - Ep 6 - The Playground Workout - Part 2 | 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! | 7/24/08 | Free | View In iTunes |
| 25 | CleanVideoBrides Made Fit Podcast - Ep 6 - The Playground Workout - Part 1 | No more pencils, no more books, no more teachers' dirty looks... oh, and no more exercise, apparently, for the 60% overweight American population! It seems as though adults are forgetting that they can't eat like they did when they were 12 years old without gaining weight. So what's to blame for packing on the pounds? Lack of accountability to exercise is the main thing, but another is lifestyle. Sitting at a computer for 8 hours a day munching on fast food is a far cry from spending several hours a day out on the playground at recess, after school, and on weekends. As children, we didn't think that swinging on a swing would work our abs, or that climbing the monkey bars would tone our arms and back muscles -- we just did it! Funny, huh? So, instead of making excuses of a slow metabolism, bad genetics, and no time... just get outside again and play! But this time, you only need about 15 minutes and a little direction. Check out the video above for some great exercises to try out at your local park or playground. It's the first in two Brides Made Fit workouts to get you looking and feeling great! | 7/24/08 | Free | View In iTunes |
| 26 | CleanVideoBrides Made Fit Podcast - Ep 5 - Roll Your Pain Away With Foam Rolling | Flexibility should never be ignored in a health and fitness program because it allows for better range of motion (ROM) in your muscles and tendons. As a result, you're at lower risk for injury and you perform better during your workouts. There is more to flexibility than just the typical hamstring static stretch. I want to introduce you to the techniques of self-myofascial release (SMR), or better known as "foam rolling." SMR is implemented through a foam roller to relax and inhibit over-active and tight muscles. This is done by targeting the fascia, or connective tissue, that surrounds our muscles, bones, and joints. The way it works is that when pressure is placed on the tight muscle, a mechanoreceptor in the muscle-tendon causes the muscles to relax. This reflex is automatic to protect us from injuries. You may foam-roll virtually any muscles that are tight or causing you pain, such as the calves, hamstrings, glutes, piriformis, lower back, ilotibial band, hip flexors, and upper back. As you roll slowly over the muscle, stop at any point you feel a knot or a slight cramping pain (trigger point), and hold that position for 20-30 seconds. You may repeat this three to five times on each muscle. Click on the video for step-by-step demonstrations. It is very important to note, however, that you should not practice foam rolling if you are elderly, pregnant, have varicose veins on the legs or any musculoskeletal disorders. It could lead to severe health complications in these populations. As always, consult your physician before doing any exercise routines or movements. Incorporate SMR in your program for just five minutes daily, and you will notice a decrease in muscle tightness and pain, improved ROM, and increased flexibility. Foam-rollers are light and very portable and you can purchase them through SPRI, Dick's Sporting Goods, and Amazon.com. | 7/24/08 | Free | View In iTunes |
| 27 | CleanVideoBrides Made Fit Podcast - Ep 4 - Why Is Balance So Important? | We’ve all been exposed to the “Core Craze” that’s swept television infomercials, magazines, and fitness classes—but why is it so important to our everyday fitness rituals? It’s not just all about getting sculpted hard abs, it’s about conditioning the very muscles that promote balance and stability in our bodies. The better your balance, the better your body functions and reduces the chances getting hurt. Plus, incorporating more muscles burns more calories! The root of balance and stabilization lies within your core, which consists of all of the muscles in the abdominals, obliques, and muscles in the lower back and along the spine. When your body’s center of gravity is challenged, it automatically activates the above muscles to recruit stabilization to force your body to be balanced. When incorporated in your workout, the stronger and more conditioned your core will become to do more advanced movements. Someone with a weak core may have difficulties performing simple exercises—even daily activities—without compensating their form in some way to maintain balance. This can be especially dangerous for the elderly because it can lead to all-too-common slip and falls, muscle sprains and strains, and broken bones. There’s no better time than now to get a leg up on balance… literally! Many pieces of equipment can help you recruit core strength and stability: Stability Ball, BOSU, Core Board, etc. But you can begin by just standing on one leg at a time for as long as your can. Make sure to keep your abdominals contracted and back straight for control. The easier that becomes, combine it with an exercise movement like a bicep curl or shoulder raise. Remember that the harder your body has to work, the more calories it has to expend while doing it! So, balance and stabilization training is great for total body exercise! | 7/24/08 | Free | View In iTunes |
| 28 | CleanVideoBrides Made Fit Podcast - Ep 3 - Myth busting: Women & Weights | If you’re a woman, do you skimp on the weights – or avoid them all together – because you are afraid weight-lifting would turn you into a female body-builder? This myth is likely created from body-building magazines. But in reality, those women get their size from an intense and strenuous training program, and "some" gain it through the use of anabolic steroids and other drugs that promote muscle gain. Genetically, women have less muscle and only a fraction of testosterone and other growth hormones as men – so you couldn’t even get that big naturally if you tried! Thinking you could look “manly” from weight-lifting would be like your fiancé saying he can shoot hoops like Michael Jordan just because he practices plays basketball in the driveway. Now, you know that’s ridiculous! Another myth that frequently worries women is that strength training will lead to weight-gain. Initially when hitting the weights, women may see a minimal and temporary weight-gain (by about 1 to 5 lbs.) in the first month or so of a strength training program. Why? Because muscle fibers develop tiny micro-tears in response to the resistance and stress placed on them. This may cause water retention, but it also allows the muscle to grow, become stronger, and eat up more calories. Unfortunately, this process may happen faster than initial fat loss. But if you’re challenging your muscles consistently over a period of months, you’ll begin to drop the pounds and get that firm, sculpted look you can’t get just through diet and cardio. So don’t be scared – get on that bench and start pumping! | 7/23/08 | Free | View In iTunes |
| 29 | CleanVideoBrides Made Fit Podcast - Ep 2 - Posture | Millions of Americans spend hours upon hours a day slumped in front of their computers. Don't believe me -- look what you're doing right now! It may be great for your work ethic, but it could be detrimental for your posture. Why should you care about your posture? Because the way you sit, stand, and move incorporates the function of your muscles and joints. If just one area of your body is too tight, too weak, or injured, your body may begin to adapt to those abnormalities and encourage incorrect movement, throwing your posture out of alignment. Common causes are sedentary lifestyle, repetitive stress on a joint or muscle, or impact -- which can all be treated and/or managed. However, more permanent or severe postural dysfunctions may stem from injuries from an accident, muscular or skeletal conditions, and disease. The first thing to do to when addressing posture is to identify the area's on your body that need attention. This can be done through an assessment by a Brides Made Fit certified personal trainer. Next, a specific program designed just for you must be implemented incorporating flexibility techniques, strengthening, and integrated movements. As you continue through at least 12 weeks of a program, your body will begin to correct itself, allowing for better range of motion, strength, symmetry, and flexibility. You may even notice that some annoying aches and pains have gone away. Addressing posture is essential in optimizing your workouts because it allows your body to work with you -- not against you. | 7/23/08 | Free | View In iTunes |
| 30 | CleanVideoBrides Made Fit Podcast - Ep 1 - Welcome! | Welcome to the first episode of he Brides Made Fit Podcast. The first episode is strictly introductions. You'll meet Jennifer DiDonato, certified personal trainer and health enthusiast. We will get you started on what the show will be about and what to expect in the coming episodes. | 7/22/08 | Free | View In iTunes |
| Total: 30 Episodes |
Customer Reviews
Great for anyone looking to get fit.
It's called Brides Made Fit - but the information on her show is for anyone looking to get in shape. She knows so much about staying in shape and being easy on the eyes is a bonus. Her show is performed like a two way conversation, she doesn't just talk at you or force- feed exercises down your throat. Her shows are mainly user-generated where she answers questions or addresses comments sent from her viewers. She is one fitness trainer that actually cares about her community and not about selling DVD's or the next gimmick.
I was a bride long ago but I love this podcast
Jennifer brings humor, intelligence, and a great attitude to this podcast. It might be called "Brides Made Fit" but it is so much more than that!! She takes the time to properly show technique on the exercises as well as explain nutrition. This podcast is an all around great fitness podcast!!
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