When I prepared for my wedding in April, I didn’t overhaul my daily routine. I was already in a good place with food and fitness, so I avoided extreme diets and didn’t rely solely on cardio. Instead, I focused on consistent habits that supported a healthy, sustainable lifestyle.
People often ask how I reached that point. The truth is it was a gradual journey. Everyone’s health and fitness path looks different and evolves over time. Over the past two years my workouts became consistent, and I reached some of the best shape I’ve ever been in. Much of that progress came from at-home workouts during quarantine and eating a nutrient-rich diet full of varied fruits and vegetables, balanced protein, complex carbohydrates, and healthy fats.
I want to be clear: quick-fix programs that promote juice cleanses or meal replacements won’t teach you long-term skills. As a dietitian, I emphasize nourishing, whole foods that fuel the body day to day. Crash dieting a few weeks before an event may produce short-term results, but it’s not sustainable and the weight often returns because you haven’t learned lasting habits. The same goes for cutting out entire macronutrient groups like carbohydrates. Carbs are fuel. The key is choosing the right kinds—ones that provide steady energy and nutrients—rather than leaving yourself low-energy and irritable. I favor carbs such as sweet potatoes, which are rich in vitamins A and C and potassium, along with fiber-rich fruits and vegetables like berries, beans, avocado, and broccoli.
For the months leading up to the wedding, I followed my own 7-day Added Sugar Detox every other week for about two months. That routine helped reduce bloating and curb sugar cravings without making me feel deprived. Many in our community found it helpful, and I was happy with how it made me feel. The focus was on reducing added sugars—not eliminating whole foods like carrots, beets, or fruit.
Other simple habits supported my progress: cutting back on snacking after dinner, choosing protein for between-meal hunger (sometimes I’d mix a scoop of protein powder with water for a quick 20g boost, or have a turkey stick), prioritizing sleep, drinking plenty of water, and filling most of my plate with vegetables to increase nutrient variety. I also worked on portion control—something I struggle with—and aimed to avoid overeating. Together, these habits helped me feel my best on my wedding day.
When it came to fitness, I recommend combining strength and resistance training with cardio. That’s how I structure my GOOD // SWEAT workouts, especially the at-home programs. I did many of these workouts while testing routines for the 2.0 guide, and I learned I didn’t need a big gym or heavy equipment to get effective workouts. My usual tools were non-slip resistance bands, a power band, sliders, a jump rope, some weights, and occasionally a treadmill. You really only need a small space to get an intense session in. The at-home programs are designed to build strength and condition the body, and the private community that accompanies the guides is an encouraging source of motivation.
On the week of the wedding we flew to Cabo five days before the event. I liked to start most mornings with a training session—even if it was just 20 minutes. I ate many of the same foods I do at home, prioritizing greens and one or two vegetable sides at meals. I allowed occasional treats but considered how those choices would make me feel afterward. Over time I’ve become attuned to which foods affect me negatively, and I generally crave clean, nourishing foods from years of habit.
To summarize, here are the main practices that helped me prepare and feel confident for the wedding:
+ GOOD // SWEAT At-Home workouts
+ 7-day Added Sugar Detox
+ reducing snacks after dinner
+ training 5–6 days per week with at least one rest day
+ proper recovery: consuming protein within 60 minutes post-workout, stretching, foam rolling, and scheduled rest days
+ prioritizing sleep: 7–9 hours nightly, plus naps when needed
+ choosing protein-rich snacks
+ staying well-hydrated: 100+ ounces of water per day
+ filling most of my plate with vegetables
+ managing portion sizes and avoiding overeating (try smaller plates, portioning servings, or measuring items like 1/2 cup sweet potato or a fist-sized portion of protein)
*Give yourself grace—no one is perfect. What matters is making consistent, mindful choices toward better health.
xx Rachael