wellness Archives | Wedding ETC

Couple Wellness: Pre-Wedding Fitness, Mental Health & Mindfulness for Busy Couples

September 19, 2025 No Comments

Weddings are joyous, but they often come with long to-do lists, overwhelming choices, and emotional ups and downs. For busy couples, taking intentional steps toward wellness, physically, mentally, emotionally can make the journey to “I do” more peaceful, more connected, and more sustainable. Here are well-rounded strategies and tips for staying strong as a pair in 2025.

1. Pre-Wedding Fitness: Finding Time, Staying Motivated

Starting early and building a routine that fits both partners is key.

Timeline & Progressive Routines
Experts recommend beginning fitness routines 9-12 months before your wedding if possible. Starting with moderate workouts and gradually increasing intensity gives your body time to adjust without burnout.
Mix Cardio, Strength, Flexibility
Combine strength training (upper body, core, legs), cardio (walks, dance, cycling), and flexibility or mobility work (yoga or stretching). This supports posture, endurance, and energy for long wedding days.
Short & Efficient Workouts for Busy Schedules
Even 20-30 minutes sessions, a few times a week, can make a difference. Short bursts, HIIT style, or structured strength + mobility circuits help maximize results when time is tight.
Nutrition & Sleep
Good routines include consistent sleep, hydration, balanced whole-foods, reducing processed sugar and unhealthy fats. Sleep helps recovery, mood, appearance—skin, energy levels etc.
Partner Accountability
Exercising together, checking in on each other’s progress, perhaps hiring a trainer or following a couple’s workout plan can help both stay motivated.

Mental Health & Stress-Management

Wedding planning stresses are real. Tackling mental health head-on helps keep things joyful.

Mindfulness & Meditation Practices
Short daily sessions even 5-10 minutes in breathing, mindfulness meditation or guided imagery can reduce anxiety, improve focus, and help both partners stay present.
Communication & Boundaries
Set up regular check-ins with each other about how you’re feeling (stressed, overwhelmed, excited). Be honest about what help you need. Boundaries around planning, chores, guest communications can prevent resentment.
Professional Support When Needed
Consider couples’ therapy or counseling if you find recurring conflict, anxiety, or depressive feelings. South Africa has registration bodies like HPCSA for counselors/psychologists. Retreats or wellness weekends can also serve as reset moments.
Self-Care Rituals
Build small rituals into your life: evening walks together, regular massages, disconnecting from social media, reading, journaling. These little acts can recharge both mind and relationship.

Mindfulness & Being Present

It’s easy to get lost in logistics. Cultivating slow, supportive practices keeps love front and centre.

Mindful Planning
Before each planning session, take a moment together to ground yourselves—deep breaths, check-in: how is each person doing emotionally? Then proceed.
Shared Rituals
Perhaps weekly yoga, meditation, or doing a hobby together as a stress relief. Shared wellness helps bond and reminds both of why you’re getting married.
Gratitude Practices
Each day, share one thing you appreciate about the other or about the process. It can shift mindset away from stress toward enjoyment.
Digital Detox Times
Set times when you’ll avoid wedding-related social media, emails, or group chats. Just as important as outcome planning is maintaining mental rest.

Sample Plan: A 6-Month Wellness Checklist for Couples

Time Frame	Fitness Action	Mental Health / Mindfulness Action
6-12 months out	Establish 3×/week workout routine; try one new physical activity together	Begin couple’s meditation; schedule monthly couple check-ins
3-6 months out	Increase strength training; refine diet with more whole foods; ensure rest days	Identify stress triggers; consider therapist or counselor sessions if needed; start journaling
1-2 months out	Focus on mobility, posture, relaxation (yoga, stretching)	Plan self-care days; reduce external stress; practice gratitude; rest well
Wedding week	Light workouts to stay limber; avoid over-exertion	Minimal tech/social media; calming routines; ensure sleep; rituals to ground yourselves before big day

Why Wellness Matters, Beyond Looking Great

Improved energy & stamina for long wedding day events.
Better mood regulation: less fighting, more enjoyment of the process.
Connecting deeply as a couple, not just planning partners but also emotional supports.
Wedding memories richer when anxiety is lower and presence is higher.

Featured Image: Canva

In News

Bride stuns wedding guests with 63kg weight loss

October 14, 2019 No Comments

A welsh bride lost 63kg for her wedding day, stunning her wedding guests with her incredible physical transformation.

Claire Williams (44) from Wales has battled with her weight for the majority of her life.
Speaking to Fabulous Digital, she said, “I was a chunky child and in my early 20s I was about a size 14 which was fine. But I just got bigger and bigger. Any food I could find I’d put in my mouth.”

“I would eat a stupid amount of bread – almost a loaf a day. I’d have it with every single meal of the day. Breakfast, lunch and dinner, too.”

At her heaviest, she weighed 125kg. Her weight began to negatively affect her life in many ways.

“I was beginning to suffer with my mobility. When I got on a plane I sat in my seat the whole journey without moving once – terrified if I undid my seat belt I’d never do it up again.”

At her heaviest she weighed 125kgs. Credit: Facebook

When she met her now-husband Matthew in 2013, however, everything changed.

“Matthew loved me unconditionally. He met me when I was fat and he got a lot of stick. People asked him why he was going out with a fat lass like me.”

Matthew received lots of criticism for dating her, which is what made things truly change for her. She decided to embark on a weight-loss journey, this time sticking to it because she knew she had the full support of her partner.

“Having such a wonderful partner who loves you unconditionally is amazing. If it wasn’t for him, I’d not be the healthy and happy woman I am today.”

With his support, she joined a Slimming World group, a UK-based weight loss organisation. The group members quickly became family to her during her weight loss journey, so much so that she even asked her consultant to be one of her bridesmaids.

Through this programme, Williams lost a dramatic 63kg, almost half her body weight. She now feels full of energy, and has a renewed confidence. Her weight loss also had another important effect. As she lost the weight, she discovered a prominent lump in her stomach that turned out to be a tumour. She had the non-cancerous tumour removed, and feels lucky that her weight loss helped her discover the tumour.

“It’s shocking to think I had something that big in my stomach and I had no idea.”

She confidently walked down the aisle on her wedding day, stunning guests with her transformation.

“I did feel truly amazing on my wedding day. Walking down the aisle felt wonderful. Matthew did nothing but tell me how beautiful I was and the whole day was fantastic,” she said.

She looked confident and happy on her wedding day. Credit: Facebook

Picture: Facebook

In Advice

What to eat before and on your wedding day

August 8, 2019 No Comments

Feeling your absolute best on your wedding day is non-negotiable. We asked Loredana Loots, an integrative nutrition and holistic health coach, for her advice on what to eat before and on your wedding day:

“With only a few days to go and a whirlwind of emotions, arrangements and final prep, you may (understandably) not give much thought about what you are eating and drinking. What you consume actually has a major impact on how feel – physically, mentally and emotionally. Every couple deserves to look and feel like a million bucks on their special day. These handy food secrets are a must!

Plan in advance

Shop, prepare and store meals for the days leading up to the wedding to make sure you are not left feeling overwhelmed or forced to reach for greasy and sugary foods.

Squeeze the day

Energise your mornings with a glass of warm water and the juice of half a lemon. Add fresh or dried ginger for an extra kick. This boosts your immune system, aids digestion and naturally detoxes the body.

Prevent added nerves, excessive sweating and dehydration

Don’t overdo the caffeine – stick to 1-2 cups of coffee in the morning only. Avoid energy drinks completely, and stay hydrated with classic h2o and herbal teas. Brazil nuts, salmon, dark chocolate, oatmeal, eggs and leafy greens are known to induce a calming effect as well.

Beauty starts from within

For gorgeous hair, clear skin and a natural, camera-ready glow, incorporate more friendly fats such as walnuts, chia seeds, avocados, fatty fish and virgin olive oil into your diet well in advance.

Boost your collagen by incorporating more foods with vitamin C (grapefruit, lemons, peppers, guavas, green veg) and protein-rich foods (eggs, fish, organic meat, nuts and seeds), and up your antioxidant intake with berries, leafy greens, beetroot, green and rooibos teas and turmeric.

Avoid these:

Soda and fizzy drinks, dairy, beans, excess caffeine and alcohol can all cause gas, nausea and bloating. Cruciferous veggies like broccoli, Brussel sprouts, cabbage and cauliflower, and foods containing wheat often lead to bloating too.

Sugar, deep-fried and processed foods can lead to inflammation and fatigue. This will affect your overall mood and wellbeing, so avoid these as well.

Instead, incorportae these foods into your diet if you want to avoid bloating and nausea:

Asparagus, papaya, lemon, mint, ginger, cucumber, celery, brown rice, rolled oats, quinoa, grilled or steamed chicken and fish. Drink lots of water (but avoid sparkling) and herbal teas like peppermint and chamomile. Eat cooked instead of raw veggies for easier digestion, and take a good probiotic daily for extra gut support.

Steer clear of any new, exotic or spicy foods- it may lead to indigestion, heartburn or an allergic reaction. Stick with what you know.

ON THE DAY

It is often one hectic marathon on the day of the wedding and you may not even get a chance to think about eating. However, breakfast is extremely important. This will give you the energy to meet and greet, avoid fatigue and stay cool, calm and collected for most of the day. Opt for something along the lines of: Oatmeal topped with fruit and nuts, eggs with sautéd veggies and avo, or a smoothie consisting of oats, banana/berries, almond milk, spinach, chia seeds and protein powder.

It is important to stay well-hydrated as well, but rather sip on a little water at a time to avoid bloating and the constant need to run to the bathroom. Furthermore, ask your bride tribe to arrange a light lunch or to keep some snacks (such as nuts, biltong and salad bites) on hand for just before the ceremony and pre-reception.

With the right fuel, you will look and feel your absolute best, with the energy, glow and confidence to enjoy every single precious moment of your big day!”

Image: Unsplash

In Advice

Shredding for the wedding – the healthy way

July 29, 2019 No Comments

Every bride wants to look and feel incredible on her wedding day. Setting a wedding date may be just the perfect motivation needed to get to your goal weight.

We asked Loredana Loots, an integrative nutrition and holistic health coach for her expert opinion on how to get into the best shape of your life.

1. Set a realistic goal

“Instead of going crazy and trying to reach an unattainable goal, start by adopting healthy and consistent habits that can easily become part of your lifestyle.This will not only help you in your journey of looking your best, but will strengthen your immune system and give you a much-needed mood and energy boost during the stressful planning times. It’s also important to not put too much pressure on yourself, or you’ll risk damaging your health as well as your mental wellbeing,” explains Loots.

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One big veg mess for a quick, nourishing #meatlessmonday and #plantbased lunch keeping it #simple and #real ?roasted mixed veg ?pan-fried kale and onion ?sauteed mushrooms ?curried lentils ?pumpkin seeds, edamame beans, sesame seeds Food is medicine Eat more from the Earth and less from a box! #plantbaseddiet #nutrition #mondaymotivation #nourishtoflourish #nourish #vegan #healthylifestyle #instagood #instadaily #fitnessmotivation

A post shared by NourishToFlourish (@nourishtoflourish_with_lore) on Feb 4, 2019 at 2:35am PST

2. On your plate

“Choose to eat real, whole foods (food in its natural state) whenever you can. These have not been processed, refined or altered and will provide you with the most nutrients,” says Loots.

“Try to include a balance of the following foods everyday: Veg out: At least half of your plate should consist of fruit and vegetables. The power of plants is unbelievable. They are the most nutrient-dense foods on the planet! Rich and diverse in vitamins, minerals and phytonutrients, these are the nutrition superheroes you should always rely on. Aim to eat the rainbow.”

“Protein please: Eggs, lean meat, poultry and fish (organic and pasture-raised if possible). Beans, legumes, raw nuts and seeds. Broccoli, watercress, green peas, spinach, Brussels sprouts, kale, asparagus and spirulina. A quarter of your plate should consist of protein.”

“Whole grains and friendly fats: Not all carbs and fats are enemies! They are vital for a healthy bodyweight and good health. Whole grains should take up the remaining quarter of your plate. Try out quinoa, brown and wild rice, buckwheat or rolled oats. 1 to 2 tablespoons of healthy fats such as extra virgin olive oil, raw nuts and seeds, avocado, tahini, nut butters and organic coconut oil added to every meal will ensure the absorption of vitamins, balance your mood and nourish your hair, skin and nails. Fatty fish such as wild caught salmon, mackerel, sardines and anchovies are also high in essential omega-3 fats.”

“Drink up: Water, that is! Something so obvious but often overlooked. Add a squeeze of lemon, apple cider vinegar and a dash of ginger for a natural detox, to fight the bloat and encourage glowing skin. Herbal teas without milk and sugar also count.”

“Cold feet: Avoid or limit sugar ,processed/junk food, refined carbs and gluten, conventional dairy (plain Greek yoghurt in moderation), excessive alcohol, caffeine and salt.”

“Snack attack: Keep healthy snacks on hand to beat any cravings and the 4pm slump. Raw nuts, fruit, dry and lean biltong, veggie soup, air-popped popcorn, boiled eggs, etc.”

3. Get moving

“Aim for at least 30 minutes of exercise 5-6 days per week. Mix it up, keep your body guessing for maximum benefits. Try to do a variety of workouts every week in the form of strength training, weighted, resistance and body weight workouts that target the legs, glutes, back, biceps & triceps, chest, abs and shoulders,” says Loots.

“Encourage more movement through pilates, HIIT, Zumba and Barre classes to tone, increase cardio health and muscle-to-fat ratio. Low intensity, restorative workouts like yoga, walking, casual swimming and cycling are ideal for ‘active rest’ days.”

Last, but definitely not least…

“Your wellness and state of mind is just as important as what you put in your body, and the exercise you do. Adopt some of these habits early on and they too will soon be part of your daily routine:
– Get enough sleep and priorities a healthy routine. Try to go to bed and wake up at the same time everyday.
– Avoid caffeine after 2pm
– Try not to use electronics 2 hours before bed
– Eat your last meal of the day atlas 2 hours before you go to bed
– Wind down with a good book, a warm bath, aromatherapy, a soothing tea such as chamomile, meditation or controlled breathing, or a combination of them all!”

Get in contact: Loredana Loots – [email protected]
Facebook: Nourish To Flourish Health and Wellness Coach
Instagram: @nourishtoflourish_with_lore

Picture: Unsplash