Fitness Expert
David Berger Introduces a Bride’s (and Groom’s)
Guide for Wedding Day Fitness
Tone your stomach, legs, butt, and arms in just minutes a
day with the new program developed by the founder of the Number
One Me™ lifestyle system.
WILMINGTON, DE, March 6, 2007—Everyone
wants to look their best on their wedding day, but who has
time for trips to the gym? Finally, there is an easy-to-follow,
no hassle, fitness plan for brides and grooms to ensure they
look their best on their wedding days—and it takes just
a few minutes, a few days a week. Lifestyle Architect David
Berger, founder of the Number One Me™ lifestyle and
personal fitness system (www.numberoneme.com), developed the
free wedding fitness guide, which includes exercises that
target the stomach, legs, butt, arms and chest.
“With so many things going on in the
weeks and months leading up to a wedding, it’s hard
to make a trip to the gym,” Berger said. “I put
together a program that takes just minutes a day and can be
completed at home, at work, just about anywhere, and if followed,
will ensure that brides and grooms are at peak fitness on
their big days.”
David Berger’s Wedding Day Fitness Guide
for Brides (and Grooms):
Perform these four exercises, three non-consecutive
days per week one after the other, resting after the last
exercise (the Burpee) for 90-seconds before attempting your
second and then third sets. If you do this consistently up
to your wedding day, you will look and feel your very best!
Details of each exercise to follow. To add more variety to
your workout, you can find even more exercises on the Number
One ME DVD, available www.numberoneme.com
1. Work from your inside out. Perform exercises
requiring your transverse abdominus (your deepest abdominal
muscle) like the abdominal prone hold (1 of over 45 exercises
coached on Number One Me) - supporting yourself over the floor
from your forearms and toes. Try to hold for 60-seconds, twice,
three times per week. Working your interior girdle like this
will begin to tighten you up all-over!
2. Get your legs and butt buffed with lunges.
There is no piece of equipment that will tone and shape that
lower body like this granddaddy callisthenic.
3. Shape your arms, shoulders and chest with
push-ups. If you need to start from your knees and work to
your toes. Push-ups will not only develop your triceps and
make those shoulders look great in your strapless; you’ll
also effectively work that transverse abdominus again!
4. Finish it off with a full body heart-pounder
like the Burpee. This will exercise will involve your upper-body,
lower-body and core. Throw in push-up while down on the floor
for even more results.
Exercise Details
1. Abdominal Prone
Goal: Increase inner core strength (transverse
abdominus), pelvic stability, low back strength; mental toughness
Instructions: Lying face down on ground (prone), support your
entire body in this 'prone' position hovering your body over
the floor supported only from your forearms and toes; DO NOT
ALLOW YOUR LOW BACK TO DIP; focus on drawing your belly button
in towards your spine; hold this position for up to 60 seconds
Tips: This is a stabilizing exercise which requires no specific
breathing… Just BREATHE! You do need to focus tremendously
on pulling your abdominals in towards your spine (focus on
your belly-button). There should be minimal to no movement
at all. Remember: this is as much a mental as physical conditioning
exercise. Your mind will always quit before your body—Don’t
quit!
2. Lunge & Reach
Goal: Strengthen the low-body (hips, quadriceps,
hamstrings, calves, ankles); to improve balance
Instructions: Standing with feet parallel and with both arms
relaxed at sides; looking up to where the wall meets the ceiling.
Inhale while stepping the right foot forward approximately
3 feet making sure the right heel touches the floor first.
Your right thigh should be parallel to the floor. Do not allow
the left knee to rest on the floor your right knee to extend
over your toes. Exhale while pushing the right foot from the
floor, bringing both arms overhead and returning to your starting
position. Repeat to left leg. Repeat for 15 repetitions (1
repetition for each side = 1 full repetition).
Tips: Keep eyes focused where the wall meets the ceiling and
a neutral posture throughout. If you can not initially get
the full range of motion (ROM), try to increase your ROM slightly
more each time. Let your breathing dictate the cadence…
NEVER move faster than you can breathe! Do not lean forward
on forward foot, stressing knee beyond forward toes. Try to
keep your body weight centered in the middle of your working/forward
foot
3. Push-up
Goal: Strengthen the chest (pectorals), shoulders
(deltoids), upper arm (triceps); increase pelvic stability
(transverse abdominus)
Instructions: From the prone (face down) position on the floor;
maintain a neutral spine with your head up supporting your
body from your hands with extended arms under chest and on
feet (toes) (Plank position). Inhale while lowering the body
until upper arms are parallel to floor and then exhale while
returning to start (maintaining slight flex in both elbows).
Continue for 15-repetitions
Tips: Do not allow your hips to dip in toward the floor or
pushing hips into the air; do not flex your chin to your chest
4. Burpee
Goal: Strengthen the shoulders (deltoids),
upper arm (triceps); increase pelvic stability (transverse
abdominus); increase shoulder stability
Instructions: From a standing position squat down bringing
your hands in the contact with the floor. Inhale on the way
down. Exhale (once for each leg) while pushing one leg back
at a time putting the body into a push-up position. Inhale
(once for each leg) while pulling one leg back at a time into
squatting position. Exhale while returning to a standing position
and reaching overhead. Repeat for 15-repetitions
Tips: Let your breathing dictate the cadence… never
move faster than you can breathe! Maintain a Neutral Spine:
Do not allow your hips to dip in toward the floor or pushing
hips into the air and do not flex your chin to your chest
Berger developed the Number One Me™
DVD, available through www.numberoneme.com,
to help people at all fitness levels improve their health
and fitness. The companion guide for the DVD includes goal
setting and personal action plan templates, nutrition information
and more.
About David Berger -At the age of 18, weighing over 250-pounds
with a 40-inch waist and smoking a pack of cigarettes a day,
David Berger struggled to climb a single flight of stairs.
David’s journey to better health began when he quit
smoking. He also decided that he would immediately begin eating
healthier and exercising, climbing a single flight of stairs
a day and adding another flight each week. He also started
performing callisthenic exercises. Through his commitment
to his consistent and progressive approach, he lost over 88-pounds
and 6-inches from his waist within one year! David went on
to earn a degree in Kinesiology from West Chester University
and launch Progressive Fitness Coaching and now the NUMBER
ONE ME! personal coaching DVD.
About NumberOneMe™ www.numberoneme.com - Increase your
core, strength, balance, endurance and flexibility...BE FIT
for LIFE! David Berger's NUMBER ONE ME- Personal Coaching
for Personal Best! Learn to effectively use the single greatest
piece of exercise equipment ever created... your body! Over
45-calisthenics exercises instructed for you in three levels
of progression; BEGINNER-INTERMEDIATE-ADVANCED. Exercise at
your convenience and in the comfort of your home with peak
performance coach David Berger. NO MORE EXCUSES.
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