Diets in Review Blog » muscle groups

10 Week Wedding Fitness Plan: Week 10

Matt — Mon, 13 Jul 2009 06:00:29 +0000

Well, the final week of the wedding fitness plan is upon us and I hope that you have found success with your workout routines. Over the past few weeks I covered the importance of self-stretching as well as assisted stretching, but this week self-massage is the focus. Self-massage can be referred to as self myofascial release, which is a form of soft tissue therapy.

Wedding Season Week 10:

“Nothing takes as long as you think when you put your heart and mind to it.” (unknown)

Tip: Snacking before a workout is extremely important. By doing so, you will provide your body with enough fuel or energy to get through a long hard workout. Keep it small and simple, then grab a good healthy meal right after. A few quick healthy pre-workout snacks are fruit, granola, protein bar, egg whites, or a vegetable.

Week 9 Wedding Fitness Plan (Self-Massage):

Self-massage, or self myofascial release, is used for relieving pain or tension, increasing the range and motion of the body, improving posture, relieving stress, and helping to prevent future injuries. I have discussed self myofascial release in a previous article, but I believe it is such an important topic and must be covered again.

Self myofascial release is intended to trigger the fascia, which is web-like connective tissue that covers the muscles, organs, and skeleton. By slowly rolling over each body part or muscle group with a foam roller the fascia receives pressure and simply “unwinds” itself. This helps increase blood flow and restores optimum performance of the body. Below are a few of my favorite exercises. Again, slowly and gently roll each individual muscle group over the foam roller several times. Good luck!!

See Matt’s entire 10-week wedding fitness plan and other bridal diet resources here at DietsInReview.com.

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10 Week Wedding Fitness Plan: Week 10

The Ultimate Surfing Workout

Matt — Sun, 05 Jul 2009 06:00:55 +0000

I moved to California a little over a month ago and have picked up the hobby of surfing. Surfing requires an extreme amount of core strength, stability, and balance as well as upper and lower body strength. If you have never been surfing, I totally recommend it. It is a great way to get away from the stresses of the world and to enjoy nature at its best.

Of course, safety is a big issue, but if you take a lesson or play it safe you will be more than fine. I also recommend starting with a long board then upgrading to a shorter one once you get better.

Below is a total body workout that I have put together to strengthen the muscles and parts of the body necessary to concur the sport of surfing. I have incorporated several core movements as well as upper and lower body exercises.

The upper body exercises are designed to increase the muscular strength and endurance of the chest, back, shoulders, biceps, and triceps. The lower body exercises are designed to increase the muscular strength and endurance of quads, hamstrings, glutes, hips, and calves (all of which are put to the test during surfing). I recommend performing two or three set of 10 to 20 repetitions. Good luck and enjoy!!

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The Ultimate Surfing Workout

The Golf Workout

Matt — Fri, 03 Jul 2009 06:00:07 +0000

Well, it’s definitely summer time and that means golf season is in full affect. Golf originated in Scotland in the 12th century and has been very popular ever since. I strongly believe that golf is a game of mental toughness, natural ability or skill, and a little bit of luck. I play once or twice a year so I am definitely no expert, but I have trained my share of golfers and have had great success with them.

Below is a workout routine that will help enhance your golf game and will help you drive the ball further than you ever have. The workout focuses on the major muscle groups that play a key role in the golf swing. These muscle groups consist of the core, hamstrings and quads, upper back, shoulders, and the forearms.

The core is used for strength and power while the quads and hamstrings are used to maintain good posture and prevent lower back and knee injuries. The upper back, shoulders, and forearms are used for spine and club control. I recommend performing two or three sets of 20 repetitions to increase muscular strength as well as endurance. Good Luck!!

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The Golf Workout