Fit Bride Method

You 👏 must 👏 lift 👏 like 👏 you 👏 mean 👏 it 👏 (if you want results)

A perfectly curated workout + nutrition plan won’t do sh*t if you aren’t intentional and intense in your ex*****on.

So pair these 3 golden rules of glute-growing with your intensity:

1️⃣ Lower body lift 2x per week 

Your butt doesn’t grow in the gym — you create stress to your muscle (creating micro tears to the muscle fibers) while IN the gym. Your butt “gets bigger” when it repairs while you rest and eat OUTSIDE the gym.

That said, 2X per week works well for some people, others prefer 3X per week. The frequency depends on how well you can recover from your sessions. Because if you train like you mean it but don’t recover sufficiently, then hit another session, you’re… wasting your time. 🙈

2️⃣ Eat enough protein

That whole “repairing the tears” thing so it can grow back bigger and stronger can only happen if you’re eating enough protein 🍗

The recommended range for protein is wide so, here’s a quick + dirty guideline — have 100 grams minimum per day 🫡

3️⃣ Use the 3 main glute-building lifts in each workout 

✅ Hinge movement (like an RDL)
✅ Thrust movement (like a hip thrust)
✅ Lunge movement (like a lunge lol)

Sorting through all the info online about how to put together an effective workout or nutrition strategy can feel overwhelming. If you need help figuring out the right strategy that will work for *you,* DM me INFO — happy to help 🫶🏽

Some of y’all might feel called out on this one 🫣

Are you actually doing all the right things, or…
1️⃣ You’re having untracked BLTs (bites, licks, and tastes)?
2️⃣ Going into the weekends unprepared so you end up over- or under-eating?
3️⃣ Getting poo sleep from staying up too late?
4️⃣ Eating foods you know don’t make you feel good but you day F it and eat ‘em anyway?

I’ve been guilty of all of the above 🙈 but promise feeling confident in your skin is worth cutting it out.

Rooting for you (even with occasional tough love),
Coach Francesca

Watch in full before diving into July 4 festivities 😌🇺🇸

❣️ Follow for more tips to feel confident in every wedding photo

Having a plan and DOING the plan are two different things.

Here’s how to get yourself into the DOING (and no, you don’t need more discipline).

❣️ Follow for more tips to lose weight for your wedding

Pilates is having a major moment right now and honestly, I kind of get it.

You show up and don’t have to think, just follow instruction — and that helps a lottt of brides with the decision fatigue of walking into the gym without a plan.

But here’s what no one is admitting…

Pilates is great frosting. Not a great cake. 🧁

What I mean is, if you want to look toned for your wedding — which requires gaining muscle and losing body fat — the likelihood of getting there without structured strength training in place is low.

Pilates can absolutely be a PART of your wedding prep strategy. But if toned is the goal, strength training needs to be part of the equation, too.

The brides who feel the most confident on their wedding day started strength training earlier than they thought they needed to (esp. using progressive overload principles — that’s the real game changer!)

Comment BRIDE if you’re ready to stop leaving your wedding body goals up to chance 💍

🩷 Coach Francesca

Today’s weigh in doesn’t matter. The overall trend — upward or downward — is what gives us information.

Just like your job — being highly regarded at work is made up of multiple moments.

Just like your engagement — having a successful, loving relationship is made up of multiple meaningful moments.

So you’re already good at looking at data sets 😉 not just individual, siloed experiences.

Your weight is same same but different, ya know? 😌

❣️ Follow for more tips to lose weight before your wedding

Being more sore does not = more results

Strategic, personalized workouts with adequate recovery time = results