The Best Wedding Workout Tips with Wedding Fitness Expert Stephanie Thomas

January 1, 2024

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Happy New Year Loverves! On today's very special episode, we are discussing how to look and feel your best on your wedding day with bridal fitness expert Stephanie Thomas, creator of Bridal Body Fitness: the Signature Wedding Workout program. This advice is applicable whether you're engaged or a member of the wedding industry. If fitness is on your to-do list for 2024 (and let's be honest, who doesn't want to look and feel their best?), you're going to love today's episode sharing the best wedding workout tips for 2024. In this episode, Stephanie shares tips on maximizing your time so you can glow from the inside out on your wedding day and every day. Ready to get started?




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EPISODE HIGHLIGHTS: The Best Wedding Workout Tips with Wedding Fitness Expert Stephanie Thomas

To fast-forward to a specific part of the podcast episode, check out the timestamps below:

  • How your wedding workout differs from regular fitness [5:05]
  • The biggest challenges brides face when trying to hit their fitness goals [5:43]
  • Practical tips for getting wedding dress ready [8:05]
  • Advice on maintaining a healthy diet leading up to the wedding [11:45]
  • How can couples manage their stress levels beyond a wedding workout [14:29]
  • Specific things you can incorporate into your wedding workout [16:22]
  • The best time of day to have a wedding workout [17:18]
  • How to feel better energized on your wedding day [17:59]
  • What you need to prioritize over intensity (and when to start) [19:30]
  • Never Have I Ever with Wedding Workout Expert Stephanie Thomas Fitness [22:01]


First, Who is Stephanie Thomas?

Stephanie is a certified personal trainer, health coach, yoga teacher, and author of The Little Book of Rest who believes that creating the happy, healthy life you want can be a laid back, realistic and most importantly, enjoyable experience. As the founder of Stephanie Thomas Fitness and creator of the Signature Wedding Workout program, Bridal Body Fitness, she helps brides develop healthy habits and get wedding dress ready through her wedding fitness programs. Her fitness philosophy is you don't have to work out, you get to work out, take care of your body so it can take care of you. When she's not creating wedding workouts for her clients, you can find Stephanie reading the latest health book, spending time in nature, or taking a walk with her two cavalier pups. You can also grab her free bridal arms and mini guide and sign up for her weekly wellness newsletter, the Sunday Sweat here!

Before we dive in, let me just say I had mixed feelings about featuring someone from the fitness industry on the podcast. I was concerned that people might interpret it as me promoting the idea that everyone needs to work out before their wedding or that everyone needs to lose weight before getting married. However, after surveying our listeners, I realized that most of you ARE interested in hearing about this topic. Stephanie felt really aligned with this.

In her words, she said “That's something really important to me as well to make sure that my message never comes across that you need to have a wedding workout or lose weight for your wedding. I don't think anyone has to change for their wedding day at all, but I know that many brides want to look their best and I want to support them in that by helping provide a sustainable workout plan that is healthy and gets them results in a great way. No fad diets or just crazy intense workouts.” She also stresses that the benefits of working out go way beyond the number on the scale!

Bridal Fitness Tips from Stephanie Thomas Fitness

First, can you share some insights into engaged couples' unique fitness needs and goals and how a wedding workout differs from general fitness?

Yeah, for sure. Most brides have specific goals when it comes to their fitness. They usually want to tone their arms, back, and shoulders. Looking toned and seeing the results of their hard work in the mirror is important to them. These are the most common requests I receive for workouts.

Do you find that there are common challenges that brides face when trying to achieve their fitness goals before their wedding?

Definitely. One of the main challenges is time constraints. Brides are usually very busy with wedding planning and other commitments. To address this, I have designed efficient workouts that deliver maximum results in minimal time. My goal is to provide effective workouts that can be completed in just 35 minutes.


That's a good point! Adding something new to an already busy schedule can be overwhelming. What suggestions do you have for brides to overcome these time constraints?

I always recommend finding a structured strength training program to follow. Having a clear plan makes a huge difference. I offer personalized training and bridal body fitness programs to help my clients overcome these challenges (and then they know they have a professional to ask!).

I can relate to that. It's easy to feel lost or aimless without a plan. What are your top recommendations for brides who want to get in shape and feel confident on their wedding day? Are there specific exercises or workouts that you find particularly effective?

My top recommendations include a combination of cardio exercises, strength training, and flexibility work. For cardio, it can be as simple as going for a long walk or engaging in activities like running or biking if they enjoy them. The key is to find something enjoyable. I highly recommend a structured strength training routine, which is the basis of my workout programs. It includes exercises like pushups, squats, and lunges that target the entire body. Lastly, incorporating flexibility and mobility work, such as yoga, is so important for overall well-being and posture improvement.


Interrupting this interview for a second…

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How do you advise brides on maintaining a healthy diet leading up to their wedding? Do you have specific dietary guidelines or tips that you can share to help them when they're thinking about it to help them with making those decisions?

I encourage brides to eat a balanced and nutritious diet, including lean proteins, fruits, vegetables, whole grains, and healthy fats. Portion control and mindful eating are important for maintaining a healthy weight. It's also important to stay hydrated and limit processed foods and sugary beverages. That said, I don't believe in strict diets or eliminating any food. The guidelines are simple: eat whole foods as often as possible, reduce fast food intake, drink enough water, and focus on protein, veggies, and complex carbs at every meal. Once you find the meals you like, it becomes easy to follow.


When you say Whole Foods, can you elaborate a little bit more on what that specifically means?

Whole Foods are unprocessed foods that don't have labels, such as fish or an apple.


Isn't there a diet trend that focuses on eating whole foods? Or is that just what it is?

There is a trend to avoid processed foods, but I don't agree with completely eliminating all processed foods. Some processed foods, like certain protein shakes, are perfectly fine. I don't believe in following fad diets or specific plans. It's important to find what feels good for you.


I always try to remind myself to eat healthier options first, but I also believe in not depriving myself. What are your thoughts on this?

Yeah, I never want brides to deprive themselves. It's okay to enjoy favorite foods in moderation and still reach their goals. It's about finding a balance between healthy choices and occasional indulgences.


Wedding planning can be stressful. How do you help brides manage their stress levels when committing to a fitness or health routine?

I encourage brides to focus on self-care activities like yoga, meditation, and deep breathing. Even just 10 minutes a day can shift their mindset and ground them. It's important to keep your mindset in check during wedding planning. Fitness, meditation, and yoga can help with that. Throughout wedding planning, brides should find activities that make them happy and incorporate them into their routine. Whether it's journaling, going for a walk, or scheduling gym time, it's important to prioritize self-care. It's also important to think about the deeper reasons for pursuing fitness goals beyond just looking good on the wedding day.


Many brides have busy schedules. What strategies do you recommend for incorporating fitness into their daily routine?

I recommend focusing on strength training workouts because they are efficient in burning calories and building muscle. Brides should aim for 20 to 30 minutes of strength training and incorporate movement throughout the day. Taking short walks, moving every hour, and staying active outside of the workout session all help in order to reap the benefits of movement.


Does the timing of workouts matter? What are your thoughts on morning workouts?

The timing of workouts doesn't affect results, but I recommend working out in the morning if possible. It sets a positive tone for the day, makes you feel accomplished, and eliminates the worry of fitting in a workout later. However, if working out at other times is the only option, that's fine too.


How can brides feel confident, energized, and physically prepared for their wedding day?

Firstly, they should focus on nutrition and choose a meal that makes them feel good a week before the wedding. They should ensure that this meal truly energizes them the next day. On the night before the wedding, it's important to have a balanced meal and stay hydrated throughout the day. Many brides forget to eat and drink on their wedding day, so having a bottle of water handy is crucial. Lastly, brides should prioritize themselves and their partner, making sure to fully enjoy and cherish the special day as it goes by quickly.



Are You Sweating for the Wedding?

That's a wrap for today's interview with Stephanie Thomas! A big thank you to her for joining me on the episode and sharing those awesome wedding workout tips. As I said in the beginning, I hesitated about discussing fitness because I never want anyone to feel like there's something wrong with them or that you should feel like you need to start “sweating for the wedding.” But for me, being healthy and working out is all about personal well-being. Exercise is my “me time” during the week. It's not about impressing others, but rather about the endorphins and making my body stronger. It's like training for those physically demanding wedding days, where I can easily walk 11-12 miles and lift heavy items. I would love to hear what you think about today's episode so make sure to send me a DM on Instagram!




If you have any questions, DM me on Instagram at @asktheplannerpodcast, call the wedding planning hotline at 585-210-3467, or drop it in your review on Apple Podcasts.

Also, don’t forget to check out the Wedding Planning template shop, including my new Wedding Day Master Organizer which includes the same spreadsheets we use in our day-of production books.

And for all my planners out there, check out my new wedding planner coaching service! Whether you’re in the first 1-2 years of your business and you don’t know how to increase your prices, build a team, attract your ideal clients, find your brand’s voice, or you’re a little further in your career and you want to take it to the next level with a digital product, start a podcast, or something else, I would love to help you build the dream wedding business you deserve!

Learn more and schedule a call with me to see if this is what your business needs at


wedding workout tips for 2024