The Everything Wedding Workout Book: Look and Feel Your Best for the Big Day

by Archer, Shirley

• ISBN13: 9781593377212
• ISBN10: 1593377215
• Format: Paperback
• Copyright: 2006-12-01
• Publisher: Adams Media Corp

Summary

- The Everything series has a strong presence on the wedding shelf. The Everything Wedding Book, Third Edition outsells Weddings for Dummies 40 to 1! - A proven fitness expert with excellent credentials, Shirley Archer specializes in helping readers achieve their ideal wedding-gown size and body - Features sidebars written by Andrea Mattei, author of The "I Have a Life" Bride's Guide Most brides have their hands so full with wedding plans: ordering the cake, finding perfect bridesmaid dresses, and organizing a guest list--that they forget to prepare themselves! But with The Everything Wedding Workout Book, getting in shape to walk down the aisle is a piece of cake! In this all-inclusive handbook, fitness expert Shirley Archer guides readers day by day through a customized bridal boot camp that features: - How to set practical long- and short-term goals - The benefits of a gym or working out at home - Time frame workouts six months to six weeks from the wedding - Stress management and healthy eating - Several helpful workout tips to help slip into that perfect gown Complete with encouraging and factual sidebars written by a wedding expert, The Everything Wedding Workout Book will make any bride look fabulous as she says "I do!"

Table of Contents

Acknowledgments	ix
Top Ten Ways to Get in Shape for Your Wedding Day	x
Introduction	xi
Congratulations, You're Engaged!	1	(16)
Getting in Your Top Shape	2	(4)
Seeing Results	6	(1)
Assessing Your Current Fitness Level	7	(5)
Test Your Nutrition I.Q.	12	(3)
Rest and Relax for Best Results	15	(1)
Start Celebrating You and Your Love	16	(1)
You've Set the Date	17	(14)
Your Training Countdown	18	(4)
Time and Money: What's It Going to Take?	22	(4)
Staying Motivated	26	(2)
Goal Setting for Success: Short- and Long-Term	28	(1)
Rewarding Yourself	29	(1)
Overcoming Bumps in the Road	30	(1)
Keys to Training Success	31	(12)
Aiming for Wellness and Self-Care	32	(3)
Positive Body Image	35	(1)
Overcoming Training Myths and Misconceptions	36	(2)
Increasing Your Lifestyle Activity	38	(1)
Training with the Groom and Bridal Attendants	39	(2)
Training with a Dog	41	(2)
The Less-Stressed Bride	43	(14)
What Is Stress?	44	(1)
Managing Stress for a Better Shape-Up	45	(1)
Identifying Stress in Your Life	46	(3)
Stress Management Tips	49	(2)
Restoring Balance---Making Time to Relax	51	(2)
Relaxation, Deep Breathing, and Meditation	53	(4)
Saying ``I Do'' to Healthy Eating	57	(18)
Good Nutrition for Your Wedding Shape-Up	58	(1)
Getting Ready to Eat Right	59	(1)
Adding More Fruits and Vegetables	60	(2)
Adding More Whole Grains	62	(2)
Adding More Healthy Fats and Fish	64	(2)
Menu Planning for Health	66	(2)
Reducing Meat Consumption	68	(1)
Low or Nonfat Dairy Products	69	(1)
Choose Organic	70	(2)
Healthful Dining Out	72	(3)
Joining a Gym or Training at Home	75	(16)
Training at the Gym, Home, or Both	76	(2)
How to Evaluate a Health Club	78	(2)
How to Work with a Personal Trainer	80	(2)
Choosing Group Fitness Classes	82	(2)
Creating an Efficient Home Gym	84	(1)
Buying Your Own Equipment	85	(6)
Cardio-Fitness---Getting in Peak Shape	91	(18)
Aerobic Exercise	92	(1)
Why Cardio-Fitness Is Important	92	(3)
Activities to Improve Cardio-Fitness	95	(2)
How Hard to Work---The Training Zone	97	(6)
Frequency and Duration of Your Cardio Workouts	103	(2)
Preventing Injuries	105	(4)
Weight Training---Building Strong and Toned Muscles	109	(18)
Introduction to Weight Training	110	(2)
Why Resistance Training Is Important	112	(3)
Understanding Key Resistance Training Principles	115	(1)
Defining Your Training Goals	116	(6)
Training Tips for Effectiveness and Safety	122	(2)
Avoiding Overtraining	124	(3)
Weight Training---Upper Body Exercises	127	(24)
Training Your Chest	128	(5)
Training Your Back	133	(5)
Training Your Shoulders	138	(5)
Training Your Arms	143	(8)
Weight Training---Lower Body Exercises	151	(16)
Training Your Hips and Buttocks	152	(5)
Training Your Thighs	157	(5)
Training Your Lower Legs	162	(5)
Core Training---Standing Tall and Confident	167	(18)
Why Core Training Is Important	168	(2)
Core Training Guidelines	170	(1)
Training Your Core	170	(8)
Training Your Abdominals	178	(7)
Stretching---Being Limber and Serene	185	(12)
Stretching for a Better Body and Mind	186	(1)
Factors That Affect Flexibility	187	(1)
Stretching Techniques and Tips	188	(1)
Upper Body Stretching Exercises	189	(3)
Lower Body Stretching Exercises	192	(3)
Total Body Stretching Exercises	195	(2)
Mind-Body Training---Yoga and Pilates	197	(20)
What Is Mindful Movement?	198	(1)
Yoga and Its Benefits	199	(1)
Sample Yoga Exercises	200	(11)
Pilates and Its Benefits	211	(1)
Sample Pilates Mat Exercises	212	(5)
Starting with Basic Workouts	217	(14)
Walking for Weight Loss and Wellness	218	(5)
Your Walking Workouts	223	(2)
Total Body Resistance Training Workouts	225	(2)
Stretching Routines	227	(1)
Core Training with Yoga and Pilates	228	(1)
Pulling It Together---A Sample Week	229	(2)
Intermediate Workouts Before the Big Day	231	(14)
Measuring Your Progress	232	(2)
Stepping Up Your Cardio with Intervals	234	(2)
Increasing Endurance with Longer Workouts	236	(1)
Weight Training Split Routines	237	(3)
Muscle Strength Versus Muscle Endurance	240	(1)
Ten-Minute Daily Core Training and Stretching	241	(1)
Sample Weekly Schedule	242	(3)
Six-Week Countdown for a Busy Bride	245	(10)
Final Assessment for Countdown Training	246	(1)
Pedometer Walking to Manage Weight	247	(1)
Cardio-Resistance Circuit Training	248	(3)
Core Training and Stretching for Posture Perfection	251	(1)
Sample Weekly Schedule	252	(1)
Your Bridal Portrait and Wedding Day Workout	253	(1)
A Toast to Your Healthy Married Life	254	(1)
Appendix A: Physical Activity Readiness Questionnaire	255	(2)
Appendix B: Chart Your Progress	257	(12)
Appendix C: Calculating Your Body Mass Index	269	(4)
Appendix D: Resources	273	(12)
Index	285