Wedding Fitness Plan

WEDDING
FITNESS

Wedding: November 1, 2026

Phase —

—

Weeks left

207

Current lbs

lbs lost

Phase

QUICK CHECK-IN

Weight (lbs)

Workouts this week

How are you feeling? (optional)

RECENT CHECK-INS

KEY RULES

🐕 Fasted morning walk with Doctor

A mile to the beach and back every morning, fasted. This is your non-negotiable daily baseline — do it regardless of whether you train that day. Compounds significantly over 13 weeks.

⛳ Golf is your primary cardio

2×/week at the simulator. 700–1000 cal per session, heart rate hitting 190–202 bpm, real rotational core work. Count each session as a full workout day.

💪 Count protein, not calories

Hit 150–165g protein per day. Can you identify the protein on your plate? Good. The rest takes care of itself.

🧖 Sauna protocol

20–30 min post-workout, 3–4×/week. Final week before the wedding: daily sessions to reduce water retention and give your skin a glow. Full protocol under the Sauna tab.

🎯 The number isn't the goal

207 → 185 is the target but how you look in the suit matters more. Progress photos and how clothes fit beat the scale every time.

13 WEEKS

August → November 2026 · gut, waist, lower body

Phase —

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Current week

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Weeks left

Sessions logged

YOUR WEEKLY STRUCTURE

🐕 Every morning — beach walk with Doctor

A mile to the beach and back. Fasted walking burns fat and manages cortisol. Do it regardless of whether you train that day.

⛳ Twice a week — golf simulator

Your primary cardio. 700–1000 cal per session, heart rate hitting 190–202 bpm, real rotational core work. Count each session as a workout day. Non-negotiable — this is the engine.

💪 1–2× per week — 20 min resistance session

Before work or right at 2pm when meetings end. Alternating Workout 2 (lower/KB) and Workout 4 (upper) from the Sessions tab. No push-ups — replaced with KB and row work that doesn't load the shoulder.

WHY THIS TARGETS YOUR GOALS

Gut and waist

KB swings + suitcase carries are the two best exercises for this. Swings torch calories and hit the entire posterior chain. Suitcase carries force your obliques to fire hard every rep — this is what narrows the waist visibly. Combined with clean eating, this is where you'll see the most change.

Quads and butt — tone, not bulk

High reps at moderate weight (not heavy) sculpts without adding size. Goblet squats at 23lb for 15 reps trim the legs. Heavy weight builds them bigger — we're deliberately staying light and high-rep to slim the silhouette.

Food is doing 70% of the work

Meal prep locked in every week is the single biggest lever you have right now. Clean protein + cooked veg + rice at the right portions will visibly change your midsection regardless of whether training is perfect. Don't skip Sunday prep.

No fixed days. Golf times and work meetings shift week to week, so don't tie this to Monday/Wednesday/Friday. Just work through Workout 1 → 2 → 3 → 4 in order, spacing them out through the week, then repeat next week.

WORKOUT 1 — GOLF

Simulator round. This is a full cardio workout on its own — 700–1000 cal, heart rate hitting 190–202 bpm. No resistance session needed today.

🧖 Optional after

15–20 min sauna in the evening (rest-day protocol).

WORKOUT 2 — LOWER + CORE

Gut, waist, quads, glutes · high rep, light weight · 20 min

3 exercises · 3 sets

KB Swing

Gut + glutes · fat burn engine · stop when form breaks

3 × 15 · 23lb KB

Goblet Squat

Quads / glutes · high rep, light weight to tone not bulk

3 × 15 · 23lb KB

Suitcase Carry

Waist / obliques · walk tall, don't lean · best waist exercise

3 × 20m each · 23lb KB

3 sets is your standard working volume on this plan. Progress to 33lb only once 23lb feels genuinely easy across all 3 sets for 2 consecutive sessions.

🥤 Right after

Protein shake within 30 min (reduces next-day soreness), then 20–30 min sauna post-workout.

WORKOUT 3 — GOLF

Same as Workout 1 — full cardio day on its own. No resistance session needed.

🧖 Optional after

15–20 min sauna in the evening (rest-day protocol).

WORKOUT 4 — UPPER + CORE

Back, shoulders, core · no push-ups · shoulder-safe · 20 min

3 exercises · 3 sets

Bent-Over Row

Back / posture · XPlate straight bar · shoulder safe

3 × 12 · 22lb bar

KB Swing

Fat burn + core · same as Workout 2 · always in rotation

3 × 15 · 23lb KB

Dead Bug

Deep core / gut · slow and controlled · no shoulder stress

3 × 10 each side

No push-ups and no overhead pressing here — too much shoulder risk. Bent-over row is safe and covers the upper back, which is what gives the lean V-taper look in a suit. 3 sets is your standard working volume here too.

🥤 Right after

Protein shake within 30 min, then 20–30 min sauna post-workout.

WORKOUT 5 — REFORMER (OPTIONAL)

This is the bonus slot, not a required one. Add it on a day you have extra time and energy — it doesn't replace Golf or Workouts 2/4. The Pilates Power Gym Pro work is light, controlled resistance, so it won't stack extra soreness on top of the KB lifts, and it hits your waist/quads/glutes goals directly. Full exercise list with setup steps is in the Reformer tab — start with Narrow Squat + Frog + Torso Rotation if you want a short version.

TRAVEL DAY — NO EQUIPMENT

Away from your gear · ~10 min · shoulder-safe, no push-ups

6 exercises · 2 sets each

Bodyweight Squat

Quads / glutes

2 × 20

Reverse Lunge

Quads / glutes

2 × 12 each

Glute Bridge

Glutes / hamstrings

2 × 15

Forearm Plank

Core / gut · on forearms, not hands — no shoulder load

2 × 30s

Bicycle Crunch

Waist / obliques

2 × 15 each side

High Knees

Light cardio finisher

2 × 30s

No push-ups, no equipment, no gym floor needed — hotel room or a patch of grass works. This won't build anything on its own, but it keeps the habit alive and counts as a workout day if travel knocks out a Golf or Workout 2/4 slot. Swap back in the real plan as soon as you're home.

Every single day, regardless of workout

🐕 Fasted beach walk with Doctor, every morning. Not one of the 4 workouts — it's the daily baseline underneath all of them.

REFORMER

Pilates Power Gym Pro · 3-elevation mini reformer

Your unit is a Pilates Power Gym Pro — a glideboard on an inclined frame with 4 tension cords, not a full-size carriage reformer. No footbar, no short box, no jump board on rails. If a video shows someone on a long sliding carriage with a footbar, that's not your machine — skip it.

MACHINE SETUP

Glideboard incline — 3 positions

Position A is flat — the default and best for beginners. To raise to B or C, lift near the rear (under the headrest base) until the height bar clicks into the higher notch on both sides. To lower back to A, lift slightly to release it from the notch, then guide it back down flat. Always keep a hand on it while adjusting — don't let it drop.

Tension cords — 4 total

Cords #1 and #2 sit in the two outside slots and are the lighter resistance. Cords #3 and #4 sit in the two middle slots and are heavier. To attach: pull the handle away from the board, lift it clear, and set it down into its notch on the base frame. To remove: reverse the motion. Hold the handle firmly the whole time — don't let go until it's locked in or fully released.

Headrest — 2 positions

Flat is the default. To raise it, stand at the rear, lift the headrest, and push it away from you so the bracket slides into place. Reverse to go back flat.

SETUP — WATCH FIRST

Introduction to your Pilates Power Gym machine

Chaptered: intro · jumping pad · resistance · sliding board · ankle straps

▶ Watch

Walks through every part of the actual machine you own, chapter by chapter — jump straight to the part you need instead of watching a full session.

Pilates Power Gym — Pilates Exercises

Official manufacturer clip · quick overview of multiple moves

▶ Watch

Short overview clip from the official Pilates Power Gym channel showing several of the named exercises back to back.

LOWER BODY — QUADS / GLUTES

Low incline (Position A) to start

Narrow Squat8–16 reps

Setup: Lie back, head on the headrest, arms at your sides. Heels together, centered on the foot bar, knees bent, toes pointing up.
Move: Push through your heels to straighten your legs without locking the knees, squeezing glutes and thighs at the top. Return slowly.
Cords #2/#3 to start.

Bridge8–16 reps

Setup: Lie back, head on headrest, arms at your sides. Balls of feet on the foot bar, hip-width apart, knees bent.
Move: Lift your hips until your shoulders, hips, and knees form a straight line. Lower slowly — don't let the board slide while you do it.
All 4 cords to start, low incline.

Frog8–16 reps

Setup: Lie on your back, head on headrest. Attach a foot strap to each foot. Extend both legs up and away from you at a 45° angle — think a diagonal reach toward the ceiling, not out to the sides. Heels touching, knees rotated open ("turned out," like a frog), toes flexed.
Move: Bend both knees together, letting your knees drop out wide to the sides as your heels draw in toward your hips — a frog-kick shape, not knees literally touching your shoulders and not a side split. Heels stay glued together the whole time, back flat on the board. Push back out to the 45° starting position.

Prance8–16 reps

Setup: Lie on your back, head on headrest, toes resting on the foot bar, knees bent.
Move: Your feet stay on the bar the whole time — no leg goes past it. Press one foot into the bar, which slides the glideboard away and straightens that leg, while the other leg stays bent, toes still on the bar. Quickly reverse: that leg bends back in as the other presses out. It's a fast, light alternating pulse, like marching or jogging in place, not a slow hold-and-stretch each side.
One press each side = 1 rep. Cords #2/#3 to start.

CORE / WAIST

The Hundreds10 × 5-count

Setup: Lie on your back, head on headrest, toes on the foot bar. Grip the handles with forearms pointing straight up, hands near your ears.
Move: In one motion, press your arms all the way down until they're straight by your sides — about hip height, just off the board — while lifting your head and shoulder blades up off the board. Hold that position. From there, pump your arms up and down in small, quick pulses — just a few inches, not swinging back up to vertical each time — breathing in for 5 pulses and out for 5. That's the classic Pilates "Hundred."

Torso Rotation8–16 each side

Setup: Sit cross-legged on the glideboard facing sideways — knees pointing off to one side of the machine, not toward the foot bar. Hold your hands in a loose circle out in front of your rib cage.
Move: From that sideways-facing position, twist your torso to rotate toward the foot bar end of the machine, then rotate back to center. Hands stay in that same circle the whole time — the movement comes from your waist, not your arms.

Side Leg Press8–16 each side

Setup: Lie on your side, propped on your bottom elbow. Top foot flat on the foot bar, leg straight.
Move: Bend your top knee toward your chest, then press the leg straight again, exhaling as you press.
Cords #2/#3 to start.

UPPER BODY — SHOULDER-SAFE PULLS

Seated Low Row8–16 reps

Setup: Sit facing the handles, back near the foot bar. Arms extended, palms facing in.
Move: Bend your elbows and pull the handles to your waist, hands about shoulder-width apart. Slow release.

Seated High Row8–16 reps

Setup: Sit facing the handles, back near the foot bar. Arms straight, palms facing down.
Move: Keeping your back straight, pull the handles up and back toward your chest, elbows lifted out to the sides. Slow release.
Cords #1/#2 to start.

Hug A Tree8–16 reps

Setup: Sit cross-legged (or legs extended, ankles crossed), facing the foot bar, handles behind you.
Move: Grasp the handles at chest height with a soft arc in your arms, bring them together in front, then return.
Cords #1/#2 — lightest upper-body move on the machine.

⚠ The manual also has Arm Circles and Triceps Overhead Press — both involve raising your arms overhead. Skip those given your shoulder history. Rows and Hug A Tree cover the same muscles without going overhead.

CARDIO — POWER FLEX REBOUNDER

Rebounder Jump Intervals3 × 1 min

Uses the Power Flex Cardio Rebounder — a small round mini-trampoline/jump pad that would have shipped separately in the box alongside your DVDs. Easy pace to start; treat it like light interval cardio.

Don't have it? No problem — swap this slot for KB Swings 2×15 at 23lb, or brisk high-knees in place for the same 3×1min.

SESSION VIDEOS — CORE + LEGS FOCUS

15-Minute Pilates Power Gym for Core and Legs

~15 min · filmed on this exact machine

▶ Watch

Matches your waist + quads/butt goals directly. Shortest full-session option that's actually filmed on a Power Gym Pro.

15-Minute Legs on Pilates Power Gym

~15 min · legs / glutes focus

▶ Watch

Leg-focused follow-along on the same machine if you want more volume on quads and glutes.

Heads up: this is a niche product, so there isn't a library of 2-minute single-move clips for it like a standard reformer has. These are the shortest, most specific real videos that exist filmed on this exact machine — everything above under "Lower Body / Core / Upper Body" is the quick specific reference; use these videos only when you want a longer guided flow.

YOUR REFORMER SESSION

Start: Narrow Squat + Frog — low incline (Position A)

Then: The Hundreds + Torso Rotation + Side Leg Press — core

Then: Seated Low Row + Seated High Row + Hug A Tree — upper back

Finish: Bridge + Rebounder Jump Intervals

Total time: 25–30 min · counts as an active recovery day

Daily structure: Fasted morning (beach walk with Doctor) → Post-workout shake → Lunch 11:30–2pm (biggest meal) → Dinner 6–8pm (lighter, no cooking needed) → Optional fruit snack.

Dietary rules: Crohn's-safe — everything below is cooked, no raw salads, white rice not brown. GF + dairy-free throughout so it works for your fiancée too (tamari instead of soy sauce, almond milk instead of dairy). No added sugar, no pistachios, no shellfish/seafood.

⚡

ProMix Pre-Workout

Pink Lemonade · Zero sugar · All natural

20 min before workout — training days only

1 scoop in 12–16oz water. Start with 1 scoop and build to 2 once you confirm your gut handles it well. Contains 200mg natural caffeine (green coffee bean), beta-alanine for endurance, L-citrulline for blood flow, and B12. Zero artificial ingredients, zero sugar.

⚠ Crohn's note: Beta-alanine can irritate sensitive guts. Start at half a serving (1 scoop) for your first 1–2 weeks and build up gradually once you know it sits well.

🥛

ProMix Whey Isolate

Post-workout shake · All natural

Within 30 min after training — reduces next-day soreness

The shake: 1–2 scoops ProMix Whey Isolate + 8oz unsweetened almond milk + 1 tbsp natural peanut butter + optional half banana.

35–45g

Protein

~350

Calories

Healthy

Fats

⚠ Crohn's note: Whey isolate is lower in lactose than concentrate — generally well tolerated. Monitor how you feel the first few times. Check the peanut butter label — just peanuts and salt, no added sugar or oils.

90 MIN

Sunday session covers your entire week

PREP STEPS

Start (0:00)

Preheat oven 400°F. Line 2 sheet pans. Start rice — 3 cups dry white rice (or heat pre-cooked rice packets separately, mix in when eating).