Forget the 6-week bridal crash plan. There is a smarter, more sustainable, and more science-backed way to look and feel your absolute best on your wedding day — and it starts right here.

In this episode, Dr. Kelsy Vick — board-certified orthopedic DPT and pelvic floor physical therapist — kicks off the Wedding Prep Series with the real framework for body recomposition: losing fat while building or maintaining muscle over months, not weeks, without crash dieting or overexercising.

What you'll learn:

• Why body recomposition beats crash dieting every time — and what the research actually supports
• The exercise handbag essentials every bride needs: strength training, jump training, and HIIT
• What true muscular fatigue actually means and why it matters for results
• The research on HIIT, sprint interval training, and visceral fat reduction in women
• Why recovery is not optional — and what the optimal training week actually looks like
• How a DEXA scan can objectively track your progress before the wedding
• Fueling basics — protein, calories, and creatine — including a luteal phase loading protocol

Links:

Dr. Katie's Episode: https://player.captivate.fm/episode/077def9c-370a-4963-b662-8d1f61256f73/

Exercise handbag series: https://player.captivate.fm/collection/edd38a37-6dd0-42b5-ac60-e8c2ff8b0419

Devil Wears Prada Cortisol Episode: https://player.captivate.fm/episode/a04568e4-b4c2-4194-9a44-81508ac46555/

loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)

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Welcome to Wellness Fixes the Pod, a

by Maven Media production, where we

2

believe you deserve real education

from real experts, delivered

3

in a way you can actually use.

4

I'm Dr.

5

Kelsey Vick, your board-certified

orthopedic doctor of physical therapy, and

6

this podcast was built for the girl who

is done feeling overwhelmed and frustrated

7

by conflicting health noise, and is ready

for something she can actually trust.

8

Every week, we have honest, science-backed

conversations about your health,

9

your hormones, your brain, your

body, and everything in between.

10

No fluff, no fear-mongering,

just the truth.

11

Because understanding your

body is the most powerful

12

thing you can do for yourself.

13

A table full of experts built for

the curious girl who wants the truth.

14

So welcome.

15

Your seat is waiting for you.

16

A lot of girls want to look more toned on

their wedding day, so we're gonna chat the

17

actual science-backed way to achieve that.

18

We're not crash dieting.

19

We're not crash exercising.

20

We're not starving ourselves in

order to create the body composition

21

or changes that we wanna see.

22

The fast approach produces water

loss, muscle loss, hormonal chaos,

23

and a body that's fighting you by

the time your wedding day arrives.

24

Jump training is amazing both for

now and in the future, and I call

25

it bone building on steroids.

26

Intensity is that key driver of fat loss,

not volume, meaning a 20-minute high

27

intensity interval training session can

have more positive benefits on fat loss

28

compared to an hour of moderate cardio.

29

Exercise is the stimulus.

30

Recovery is where the magic happens.

31

Muscle is built, fat is mobilized, and

adaptations are made when you rest.

32

From a thousand times yes to I do,

let's chat science-backed wedding prep.

33

Welcome back to Wellness Fixes the Pod.

34

I'm your host, Dr.

35

Kelsey Vick, a board-certified

orthopedic doctor of physical therapy

36

and a pelvic floor physical therapist.

37

And wedding season is here, so whether

you're the bride, a maid of honor, or

38

just someone who wants a good excuse

to dial in their health and wellness

39

routine, this episode is for you.

40

We're doing something a little bit

different today in the wedding prep side

41

of things and talking science-backed

wedding prep with different experts.

42

So today, I am talking about something

that is near and dear to my heart,

43

and that is body recomposition

and exercise and movement.

44

A lot of girls want to look more

toned on their wedding day, which in

45

my head makes me think a decrease in

fat and an increase in muscle mass

46

or a maintenance of muscle mass.

47

So we're gonna chat the actual

science-backed way to achieve that.

48

Given this bridal era, your engagement

era is the perfect time to have a reason

49

to dial in whatever that goal and that

exercise routine looks like for you.

50

So a little vibe check before we dive in.

51

This episode is for every bride,

every maid of honor, every wedding

52

guest, really every person who wants

to dial in her own health routine.

53

We're gonna start off talking about

body composition and recomposition,

54

but we'll touch on a lot of different

subjects that brides care about as

55

a way to narrow the focus on wedding

prep, wedding season, and all the

56

excitement that comes with a proposal,

an engagement, and wedding planning.

57

But these concepts are not just

for brides, they're for everyone.

58

A wedding date is one of

the best motivators in

59

existence, so why not use it?

60

However, we're not doing crash anything.

61

We're not crash dieting.

62

We're not crash exercising.

63

We're not starving ourselves in

order to create the body composition

64

or changes that we want to see.

65

This is sustainable changes that can

be done for a lengthened period of

66

time to help you feel the best on

your wedding day if you're a bride

67

or just the best at a date in the

future, even if you're not a bride.

68

Crash approaches have a way of wreaking

havoc on your hormonal system, your

69

ability to maintain or grow muscle or

lose fat or improve your bone mineral

70

density or sleep, your energy levels.

71

There are so many negatives to

crash anything that my goal is to

72

really talk about and educate on the

science-backed way to create these

73

sustainable changes that a lot of

brides want for their wedding day.

74

And produce results that can

stick long after the honeymoon.

75

You can think of this as your

wedding prep glow up series, but

76

science-backed and research-backed.

77

So let's start with body composition and

body recomposition more specifically,

78

What it actually means and why we want it.

79

Everyone says they want to tone

up before their wedding, but

80

what does that actually mean?

81

And what are the biological

processes that go into that toned

82

look that a lot of brides want?

83

So body recomposition is losing

fat and building or maintaining

84

muscle simultaneously.

85

That toned look that everyone wants is

not this new type of muscle creation.

86

It is the subsequent building

or maintenance of muscle

87

with the decreasing of fat.

88

And real body recomposition happens

over months, not days or weeks.

89

The slower approach produces

90

changes that are actually

structural, meaning they will last.

91

The fast approach produces water

loss, muscle loss, hormonal chaos,

92

and a body that's fighting you by

the time your wedding day arrives.

93

So the two of the most important

pillars for body recomposition are your

94

fitness and exercise and your fueling.

95

We'll dive into exercise today since

that's my expertise and something

96

I feel very confident chatting

on, but we will also talk about

97

fueling and the nutrition side of

the equation with experts who know.

98

The key takeaway, we want to align your

goals and your vision for your body

99

and your wedding day with a sustainable

approach that's not creating this fight

100

or flight response from your body.

101

That way you can actually feel and look

your best on your wedding day and have

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those habits stay and be maintained

even on your first anniversary.

103

So back in the fall of twenty twenty-five,

we chatted the exercise handbag,

104

which is a fun term and a fun metaphor

that I came up with to describe the

105

essentials that every girl needs in her

exercise routine or exercise handbag.

106

We talk about everything that girls

need in their exercise routines, both

107

for their goals now currently, but also

their longevity goals in the future.

108

So forget the bridal arm series.

109

Here's what I'd actually focus on when

it comes to your exercise routine and

110

fine-tuning your exercise routine to

help reach your body recomposition

111

goals now, but also set you up for

success long term in the future.

112

Number one is strength training.

113

This is a non-negotiable

in your science-backed body

114

recomposition wedding prep glow up

115

If you haven't previously strength

trained, a wedding is the perfect reason

116

to start to try and dial in that routine.

117

A lot of girls want their arms to

look amazing on their wedding day,

118

or their legs or their booty, or just

feel good in their bodies and feel

119

confident, and that is wonderful.

120

So the wedding's a nice reason, a nice

motivator to create these changes in

121

your routine now to where you have

typically quite a few months in between

122

proposal and wedding day to really

enact these habit changes and these

123

new routines in your life to make it

more of a lifestyle change after your

124

wedding, not just for the wedding.

125

So strength training is what actually

creates the body composition goals that

126

you want to see on your wedding day.

127

As a simple rule of thumb, what

does strength training look like?

128

And the whole goal of The Exercise Handbag

is to show that even if you like Pilates,

129

even if you like barre, even if you like

running, there are still ways to get

130

in your strength training no matter the

form of exercise that you actually enjoy.

131

I feel like strength training can

create this image in people's heads

132

of going to the gym, lifting heavy

weights, lifting barbells, really...

133

Which is true.

134

All of those things constitute strength

training and resistance training.

135

But there's still a way to lift those

weights in that form of movement

136

that is not strength training.

137

Just like there's ways that

you can do Pilates and barre

138

without actually creating enough

stimulus for muscle growth.

139

So we wanna make sure that you are

able to incorporate the principles

140

of strength training no matter the

style of Exercise Handbag or the

141

style of exercise that you enjoy.

142

So how do we do that?

143

Some of the big pillars of strength

training and creating muscle changes

144

within your body is you want to hit every

major muscle group at least twice a week.

145

That means upper body, lower body, core.

146

You can group them regionally to keep

it simple, but we wanna hit every

147

major muscle group twice a week.

148

That can be an upper body

day, a lower body day.

149

That can be two full body days.

150

For me, that typically looks like

an upper body day, a lower body

151

day, and then a full body day.

152

I like to add in three or four days

of strength training for my own goals.

153

But if you're new to strength training

and you're looking to just build a routine

154

for feeling your best on your wedding

day, The guidelines say two times a

155

week hitting every major muscle group.

156

One of the other pillars of strength

training is you need to be reaching

157

muscular fatigue, and that's

different from neuromuscular fatigue

158

or nervous system fatigue, where

you might, in a barre class or a

159

Pilates class, hold that position for

a while or do those little pulses,

160

and that can create neuromuscular

fatigue, but it might not actually

161

indicate true muscular fatigue.

162

So the reason we want true muscular

fatigue is so the body is cued

163

for that subsequent rebuilding

after that exercise session.

164

If we reach the fatigue point, we're

really telling our bodies, "Hey, I

165

can't currently handle this weight

that I'm lifting or the amount of

166

repetitions that I'm lifting this weight.

167

Next time, we need to build

reinforcements so that I'm able to

168

lift this weight again and again."

169

So it's this cue for your body

170

to build more muscle mass.

171

So we all have different

points of muscular fatigue.

172

For someone who's just starting

out with exercise, body weight

173

might be enough resistance.

174

For someone who has strength trained

for years, we'll need to lift heavier

175

weight and add external resistance in

order to achieve that muscular fatigue

176

point or add more repetitions in order

to achieve that muscular fatigue point.

177

So the way you know you've hit that

fatigue point is if your form breaks down.

178

I don't want to see any form breakdown.

179

So if you're doing a lunge and all of

a sudden you realize "Oh my gosh, my

180

knee is going in, my hip's shifting.

181

I'm having to really use my back to pull

the weight up," it might indicate that

182

you've already hit that fatigue point.

183

Another way you know you've hit

that fatigue point is you physically

184

can't lift the weight anymore.

185

You also might start

slowing the tempo down.

186

That's a sign that you're getting

close to that muscular fatigue.

187

So if you're able to keep these pillars

in mind, no matter the form of exercise

188

that you're doing, you'll be able to

implement some of those strength training

189

principles to receive the benefits

of strength training in your exercise

190

routine, your exercise handbag, no matter

the style of exercise that you enjoy.

191

So a little love note to

my group fitness girlies.

192

I love a group fitness class.

193

I love a heated sculpt class,

but a lot of the times, I am not

194

hitting true muscular fatigue.

195

I'm hitting neuromuscular fatigue in

those classes, which there's a time

196

and a place for that, and if you

enjoy those exercise classes, great.

197

But if you are so consistent with

those classes and still looking to get

198

the benefits and reach the pillars of

strength training in that class, you

199

might have to modify the weights that

you're using, the repetitions that you're

200

using, the depth that you're going in

certain exercises in order to accomplish

201

the goals of strength training and

create that stimulus for muscle growth.

202

Pulses and low-weight, high-repetition

exercises are great for mind-muscle

203

connection, time under tension,

neuromuscular control, but they're not

204

the most effective and might not create

the stimulus needed for true muscular

205

growth and true body recomposition changes

or getting that sort of toned look.

206

If the last two reps of your set are

not genuinely hard, where you are having

207

trouble lifting the weight or rising and

lowering to the depths required, you're

208

not truly reaching muscular fatigue.

209

If it's a pulse and you're not able to

pulse any more or hold that position any

210

longer in an isometric or static hold,

that's more related to neuromuscular

211

fatigue, not true muscular fatigue.

212

So there is a difference.

213

This is not criticizing group

fitness classes or those modalities.

214

Again, I love doing those classes,

and there's a time and a place for

215

them, but it's just physiology.

216

We need to have enough of a stimulus

to create the muscle changes that

217

we want, and sometimes those group

fitness classes don't reach that.

218

Some of them do, and I really try

and search out those classes and

219

search out those instructors that

know those pillars of strength

220

training and align with my goals.

221

So I try and search those out, but I just

want to make you guys more aware consumers

222

of these classes, that way you know what

you're getting when you go into one of

223

these classes, and you know how to modify

it in the best way for your current goals.

224

The next essential in your

exercise handbag is jump training.

225

Jump training is amazing both for

now and in the future, and I call

226

it bone building on steroids.

227

It is one of the best ways to

create bone mineral density changes.

228

And I know a lot of girls in their

wedding prep era are not thinking

229

about their bone mineral density,

but it is one of the reasons that

230

we need to make sure we're fueling

appropriately because we do not want

231

bone breakdown because of under-fueling.

232

We don't want any sort of hormonal

changes or load changes or building

233

block changes to occur because we're

under-fueling, especially when it comes

234

to our bone mineral density as women.

235

And jump training is one of the ways

that we can actually positively affect

236

our bones and incorporate it super

easily into our exercise routines.

237

So not only does it help our

bone mineral density, it helps

238

our cardiovascular health.

239

It builds power.

240

It works on some of those different

muscle fiber types that allow us

241

to do these explosive movements.

242

So very beneficial for all of our

exercise routines in this wedding

243

prep glow up era, but also for life.

244

So if you wanna add it to your routine,

you can do something as simple as ten

245

or twelve jump squats or split lunges.

246

Or jump rope at the beginning or end

of whatever your exercise routine is.

247

Think of jump training as the secret

weapon that makes your exercise

248

routine that much more effective.

249

the next science-backed fitness wedding

glow up era essential is high intensity

250

interval training and sprint interval

training, especially for women.

251

When it comes to body composition,

I mentioned two pillars,

252

muscle building and fat loss.

253

Both of those are related to our

metabolism, And high-intensity interval

254

training and sprint interval training

are two of the powerhouses that

255

positively affect our metabolisms.

256

So here's what the research tells us

about sprint training and high-intensity

257

interval training specifically for women.

258

Both high-intensity interval

training and sprint interval

259

training produce significant

visceral fat reduction in women.

260

Intensity is that key driver of

fat loss, not volume, meaning a

261

twenty-minute high-intensity interval

training session can have more positive

262

benefits on fat loss compared to

263

an hour of moderate cardio.

264

So not only is it less time, but it's more

efficient and produces longer-term results

265

or biological changes that are happening

within your body that are working long

266

after that 20-minute session of sprinting

or high-intensity interval training.

267

High-intensity interval training

combined with resistance training

268

produces better muscle retention, muscle

maintenance, and growth alongside fat

269

loss Than either modality alone, than

either high-intensity interval training

270

alone or strength training alone.

271

So the combo is really the key.

272

So here's a practical

wedding prep season protocol.

273

I like to sprinkle in two to

three sessions of sprint training

274

or HIIT training each week.

275

Sometimes I'll combine it on

one of my upper body days,

276

knowing I've hit the upper body.

277

Sprinting, high-intensity interval

training, oftentimes I have to use my

278

lower body to get my heart rate up enough.

279

You want your heart rate at about

80 to 90% of your heart rate max.

280

And your heart rate max is

estimated 220 minus your age.

281

That's the easy formula to use.

282

220 minus your age, then

take a percentage of that.

283

Try and get your heart rate up to

that number during those working

284

sets, followed by resting sets.

285

And these can be a one-to-one

work to rest ratio, meaning

286

one minute on, one minute off.

287

It can be 20 seconds on, one minute off.

288

You want to give yourself

a time for all-out effort

289

followed by rest and recovery.

290

And that can be a jog, that can be

a walk, whatever that recovery looks

291

like for you, as long as you're able

to hit those percentages of your heart

292

rate max, that 80 to 90% of your heart

rate max during those working sets.

293

As a little caveat, if it's close to your

wedding, you're in a high-stress state,

294

this is where I'd be a little careful

layering on high-intensity interval

295

training and sprint interval training.

296

We just did an episode on The Devil

Wears Prada and cortisol, so I encourage

297

you to take a look at that episode.

298

It's episode 99.

299

But we look at the reason cortisol

gets a bad reputation and how to

300

implement activities that have been

promoted as cortisol-raising and

301

bad-for-you activities like sprinting and

high-intensity interval training in a safe

302

way, even when you're in a stressed state.

303

So if you are too stressed and

you're implementing some of these

304

high-intensity interval training and

sprint interval training workouts

305

and noticing your body just fighting

you back, this might be a variable to

306

take out of it in a high-stress state.

307

However, it's not saying that we don't

need it or they're not beneficial.

308

It's just saying that your body might

be having difficulty coming down from

309

that super high-intensity state because

of stress, and layering on something

310

else that's higher intensity that

creates some of those cardiovascular,

311

muscular, and neurological changes that

come with high stress, even if it's

312

good stress like exercise, might not

be as beneficial in a super high-stress

313

season, like closer to your wedding.

314

which is why this episode is talking

about not crash dieting, crash

315

exercising, or anything, because

implementing high-intensity interval

316

training and sprint interval training

at the right time is super beneficial.

317

But if you wait till the very end when

you're already stressed and already

318

wanting some of these metabolic

changes and worried about how you're

319

going to possibly look and feel

in your body on your wedding day,

320

that's not the time to be adding

in all of those things all at once.

321

We wanna be able to have this

nice experimentation phase and

322

allow our body to adapt to possibly

some of these new stimuli that we are

323

placing on it in the form of exercise.

324

So the last handbag essential that we all

need in our science-backed wedding prep

325

or just science-backed prep is recovery.

326

This is the exercise handbag essential

that's making all of the other

327

handbag essentials more effective.

328

Exercise is the stimulus.

329

Recovery is where the magic happens.

330

Muscle is built, fat is mobilized,

331

and adaptations are made when you rest.

332

So in your wedding prep era, you do

not need to exercise every single day.

333

You need to have recovery built in.

334

Four to five quality

workout and exercise days

335

With two to three genuine rest or

active recovery days is that sweet spot.

336

Active recovery can mean easy walks or a

light jog if that is your fitness state.

337

Gentle stretching, yoga, something

that feels good for the body.

338

You can also take it

as a complete rest day.

339

Both are considered recovery.

340

Sleep is also the most

underrated recovery tool.

341

So making sure throughout all of this,

really trying to dial in that sleep

342

hygiene so that the body can create

all of the processes that exercise is

343

stimulating and work on rebuilding,

getting fuel for energy for all of the

344

things that we're doing in exercise.

345

That's where sleep and recovery

really come into play and why

346

they're essential to have in

your science-backed wedding prep.

347

So this next one's not necessarily

essential, but it's a bonus tool for you

348

to utilize during your wedding prep season

to know if what you're doing in your

349

exercise routine is actually translating

to the body composition changes that you

350

want to see, and that tool is a DEXA scan.

351

We talked about it on the pod a few

weeks back, but if you're a data girl

352

and like to actually see changes that

are happening within your body, the

353

DEXA scan is the gold standard when it

comes to assessing body composition.

354

It'll tell you fat mass, it'll

tell you lean mass, it'll

355

tell you bone mineral content.

356

It'll break it down region by

region to say, "Okay, you're growing

357

muscle mass in your upper body.

358

You're losing fat in your lower body."

359

It can tell you that breakdown and

give you a really clear picture on how

360

your body is responding to the exercise

routine and the stimulus of exercise

361

that you're adjusting during this season.

362

I'd recommend getting your baseline

scan soon after your proposal if

363

this is something you want to do.

364

Again, this is just bonus.

365

You do not have to do this.

366

But if you're a data girl

like me, sometimes it's

367

helpful to have those points.

368

So I'd recommend getting it maybe

a few weeks after your proposal.

369

Get that baseline, especially if

you're going to try and adjust

370

certain things to reach certain body

recomposition goals that you have.

371

Then maybe schedule one for

six to seven months later.

372

Check in.

373

If things still aren't progressing,

that's when you're able to

374

tweak before your wedding.

375

Assuming, like a year-long engagement

or 10-month engagement, you're able

376

to have these data points to allow

for better and more purposeful

377

experimentation and sort of fine-tuning

of your exercise and fitness

378

routine in this wedding prep season.

379

A DEXA scan just takes the guessing out.

380

Am I building muscle?

381

Am I losing fat?

382

It takes the guessing game out of it.

383

Let's go get it checked and analyzed

and actually see if the changes that

384

you're implementing are creating

the results you want to see.

385

So we can't necessarily talk fitness

without also talking fueling.

386

But as I mentioned earlier,

I'm not the expert in this.

387

We will have experts on who

are able to chat about this.

388

But when it comes to fueling

389

and exercise, the main points that I've

learned from the dietitians we've had

390

on this podcast is that We need enough

protein, and we need enough fuel.

391

A lot of girls are under-fueling,

which goes back into that crash dieting

392

culture, which we do not want to promote

in this wedding prep glow-up era.

393

We want to promote sustainable changes.

394

And what I've learned from a lot of

these dietitians is for these body

395

recomposition changes to happen, we want

to make sure we're getting enough protein

396

and that we're eating enough calories.

397

we can't expect our bodies to be able

to build or maintain muscle without

398

the appropriate building blocks and

fuel, which is where protein and

399

caloric intake and energy, getting

energy for our bodies comes into play.

400

The other thing I learned is the

importance of creatine, not only for our

401

just overall physical state, even without

exercise, but especially for exercise.

402

It gives our cells the energy

needed for exercise to make

403

exercise that much more effective.

404

So creatine is another super important

pillar when it comes to body recomposition

405

and making exercise that much more

efficient for our female bodies.

406

Creatine supports our muscle building

capacity our exercise performance, our

407

power output, and we learned from Dr.

408

Katie, gosh, now almost a year and

a half ago, that there is a certain

409

creatine loading protocol that can

actually help our luteal phase and some

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of these symptoms in our luteal phase.

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So adding creatine and looking into

different loading protocols might also not

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only help us in our exercise performance,

but also help us in the symptoms that

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we might feel if our wedding day happens

to be scheduled in our luteal phase.

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Or creatine might be a nice tool to have

to help us feel a little less puffy, a

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little less swollen, and a little bit

more confident in our bodies on that day.

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So Dr.

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Katie's protocol that she mentioned

was five grams of creatine four times

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a day for five days, and that helps to

really bring water in intracellularly

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compared to extracellularly.

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So it hydrates the cells a little

bit more, it also helps to decrease

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that overall like puffiness we feel.

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It can also help with our power

output, especially during exercise

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in that phase when we might

feel a little blah in general.

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So starting creatine and getting our

bodies used to creatine and then also

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looking to experiment with different

loading protocols of creatine where we're

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actually maybe taking more creatine during

certain phases of our cycle might help

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us with our exercise routine, but then

also with how we feel within our bodies.

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And I've been doing this since she

mentioned it a year and a half ago,

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and I will say it has helped both my

exercise performance and power output

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in that phase just subjectively,

just in how I feel in my body.

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And I have also noticed feeling

less puffy in my luteal phase

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when I do creatine load.

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this is the kind of female specific cycle

aware supplementation that the research

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is finally starting to support And it

is the perfect addition to a wedding

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prep protocol because it tackles two

things, not only our ability for body

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recomposition, but also our ability

to feel the best in our bodies on that

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wedding day, even if you're in a phase

of your cycle that might not promote

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feeling the absolute best in your body.

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Next week, we are continuing

this wedding prep season.

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And I don't know if I mentioned

this at the beginning, but my sister

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is getting married in June, which

really inspired this whole series.

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So as a little note to

my sister, I love you.

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I'm very excited for your

wedding come mid-June.

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And thank you for inspiring this series.

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She did ask me, she goes, "Where

was this series a year ago?"

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And I'm sorry that my creative juices

weren't flowing in this way, but I hope

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all of you girls who are in this season

or looking towards a wedding as something

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to really dial in feeling the best in your

body, I hope this series really helps.

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We'll continue to chat about different

categories over the next few weeks,

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but I hope you enjoy this episode.

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I hope you guys learned a lot.

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And I hope you can consider this

your permission to use a major

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life moment as this huge motivator

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to create science-backed changes in

your routine to help you feel the

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absolute best you can in your body.

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So I'll see you guys in the next

episode of Wellness Fixes the Pod.