Imagine your wedding journey as a blockbuster film, where every scene—from the heart-pounding workout montages to the tranquil meditation sessions—is meticulously planned to perfection. Just like in the movies, where the protagonists undergo a transformative journey, preparing for the big day involves more than just fitting into a lehenga or sherwani. It's about embracing a holistic approach to wellness—mind, body and soul.
In this guide, we've curated insights from a fitness guru, a mental health practitioner and two renowned nutritionists to create a script for your wellness success. Think of it as your backstage pass to achieving peak performance on your special day.
Get fit with celebrity fitness trainer Sumaya Dalmia
Starting point: Begin your fitness journey about six months before the wedding. This allows gradual progress without the stress of last-minute changes. Individual trainers are ideal initially to cater to different goals and needs. Joint sessions can follow to boost motivation and sync workout routines.
Balanced exercise: Opt for a programme that combines strength, cardiovascular fitness and mobility. Variety is key to achieving comprehensive results. Regular exercise helps manage stress and boosts mood, which is essential during wedding planning. Choose calming exercises like Pilates or leisurely walks when fatigued.
Partner motivation: Work out together to stay motivated. Whether with individual trainers or through joint activities like post-dinner walks, supporting each other enhances commitment. Additionally, plan a structured workout regimen with gradual intensity increases over five to six months. Avoid rushing progress to prevent injuries and burnout.
Rest and recovery: Allocate rest days to prevent overtraining and enhance recovery. Adequate sleep is crucial for muscle repair and overall well-being. It is also important to incorporate gentle stretches and mobility exercises post-workout to improve flexibility and aid recovery.
Last-minute prep: Prioritise short, effective workouts closer to the wedding day to maintain energy levels and reduce stress. Adjust workout routines to fit your busy schedules. Shorter workouts can be just as effective, ensuring consistency without overwhelming your routine.
Navigate wedding stress with mental health expert Ridhi Golechha
Set clear priorities: Define what matters most and openly communicate concerns, including with family, to manage stressors like budget constraints. Clarify your vision even with close friends early on. As unnecessary as this may seem, it’s important to align expectations and minimise stress from external pressures.
Prioritise physical activity: Incorporate regular exercise into your routine—whether it’s a morning workout or an evening session. This should be non-negotiable as it is one of the best ways to de-stress and maintain great health amidst the hectic schedule dominated by wedding planning.
Schedule dedicated check-ins: Discuss wedding plans separately from personal time to nurture your relationship beyond logistical details. It’s important to ask each other every now and then why you're getting married—you need to stay connected and also keep the spark alive. Most important is to do fun activities together at least once a week—plan a spa day or go for a comedy show. No better way to recharge amidst the wedding hustle. Celebrating small wins is also important, especially when something has gone your way. Make sure you treat yourself, even if it's small like a cup of your favourite cappuccino, because making time for that during all of this can be really hard.
Use "I-statements" and active listening: During conflicts, instead of blaming each other, express your concerns and preferences by using “I” statements, for example: I would prefer something like this… and of course, listening and trying to understand what the other is saying—both promote mutual respect.
Practice mindfulness techniques: I recommend relaxation exercises like the 4-7-8 method—breathe in for four counts, hold for seven counts, and exhale for eight counts. Do this for about two minutes daily to activate psychological relaxation and manage anxiety effectively.
Delegate tasks: Consciously assign responsibilities to manage workload. This will for sure ease the burden of wedding planning. However, make sure you establish strong boundaries and communicate openly with family members about roles and responsibilities to reduce conflicts and maintain focus on shared goals.
Benefit from premarital counselling: In my view, this is most important. Counselling can help couples explore individual backgrounds, family dynamics and expectations realistically. It can help foster co-regulation, unpacking each partner's baggage and upbringing, all the while preparing them to approach marriage as a team. Keep in mind that there's going to be a lull after the wedding period. All that attention that you were getting, you know, almost like celebrity status, is gone. And then it's transitioned into normal life, adjusting to each other's schedules, ways of being and preferences—so all of this needs to be addressed before. Of course, no matter how much you try to prepare for it, you're not going to be 100 per cent ready because living with another person is an adventure on its own. Allowing for space and time to get to know each other regularly versus, you know, just falling into the humdrum of daily life is important. Here’s where regular therapy can help if needed.
Master clean eating with nutritionist experts Dr Juhi & Suman Agarwal
Focus on maintaining sustained energy levels: Prioritise balancing macronutrients in your meals. Include moderate protein, adequate carbohydrates (preferably low glycaemic index), and healthy fats to support sustained energy and overall health. Regular meals spaced throughout the day, including small snacks between larger meals, can prevent energy crashes and curb unhealthy eating habits. Plan meals ahead to avoid last-minute unhealthy choices. And, it goes without saying, avoid processed foods to prevent compromising your immunity levels.
Here's what a balanced meal would look like:
Early morning: To get your gut lining in order, start with a cup of warm water, lime and Manuka honey. If your acidity levels are high, have 1-2 teaspoons of coconut oil or fennel tea to calm your system.
Breakfast: Eggs and toast/poha with dahi/paneer toast/thepla with paneer/moong and khakra/tofu scramble/moong dal chilla. Ensure the right balance of carbs, protein, fibre and good fats.
Lunch: A basic Indian meal comprising rice, dal and sabzi works best. Dal can be replaced with dahi, buttermilk or paneer.
Mid-afternoon: Coconut water for an energy boost.
Evening snack: Fruits with nuts/protein shake/yoghurt with fruit.
Dinner: Same as lunch. If you want to go low-carb for dinner, opt for moong dal chilla/tofu or paneer stir fry/edamame salad (avoid if not freshly prepared). Non-vegetarians can opt for chicken or fish with veggies. This meal should be had at least two hours before you sleep.
Avoid crash diets: The key is to set realistic goals related to inch loss rather than solely focusing on the weighing scale. It’s the best way to achieve a toned physique without unnecessary stress. Nothing could be worse than going carb-free or following a keto diet at this time—both can lead to brain fog and low energy, which at this point you certainly want to avoid. Make sure you drink enough water throughout the day and limit your caffeine intake.
Make smart choices when eating out: Opt for protein-rich starters, balanced main courses with carbs and veggies, and avoid excessive calorie-dense foods and sugary drinks. If you are navigating a buffet, go for carbs and veggies for the main course like pasta, risotto or Thai curry with rice or paratha with sabzi. Live counters are preferable as the food is fresh and less likely to be contaminated. Try and have your protein at home before you leave, so you’re not very hungry when you step out. Of course, allow room for occasional indulgences as well—At Selfcare [Suman Agarwal’s chain of nutrition clinics] we’re all for “happy” diets.
Drink in moderation: To ensure good digestive health, you need to avoid alcohol binges. Space out your drinks with a glass of water in between. Alcohol erodes the gut lining, which in turn, makes you feel very uneasy the next day. One rule when you’re eating out is not to club desserts and alcohol together—both are very high in glucose, carbohydrates and sugars. If you are having three to four drinks and even half a dessert, that would increase your calorie load by 400-500 calories minimum.
Supplements for support: Consider supplements like Coenzyme Q10, magnesium, and multivitamins to support energy levels, stress management, and overall health during the pre-wedding period. In addition, include foods rich in nutrients like vitamins A, C, E and Omega-3 fatty acids Adding a probiotic supplement is important especially if you have gut health issues. Vegans should consider adding a B12 supplement (in addition to nuts, avocado or oils and other good fats). Six weeks prior, start a glutathione supplement to help with skin brightening—it’s an anti-oxidant and very safe to take. Make sure it has vitamin C to help with its absorption. Collagen supplements for women help with hair and skin. Chia seed-infused water and cranberry tea are great to ease bloating. However, you must consult with a nutritionist or your medical practitioner for proper guidance on supplements.
