Parmesan cheese
sour cream (low- or non-fat)
FATS
avocado
coconut
cold-water fish (salmon, mackerel, trout, tuna)
nuts (almonds, hazelnuts, pecans, walnuts)
oil (coconut, grapeseed, hemp, olive)
olives
peanuts
seeds (chia, pumpkin, sesame, sunflower)
INDEX
abdominal areas (abs),
6.1
,
6.2
accountability,
4.1
,
5.1
achievement
action,
3.1
,
6.1
plan of
action calendar
adaptation,
2.1
,
10.1
addictions,
2.1
,
9.1
arms:
strength exercises
stretching
aromatherapy
assessment
body composition
nutritional baseline,
4.1
,
4.2
overall fitness
vital statistics
back:
strength exercises
stretching,
ap03.1
,
ap03.2
,
ap03.3
,
ap03.4
,
ap03.5
balance training
ballistic stretching
basal metabolic rate (BMR)
bedtime, stop eating before
belief,
3.1
,
6.1
Bird Dog
blood pressure
blood sugar
BMI (body mass index),
4.1
,
4.2
BMR (basal metabolic rate)
body composition
body fat
body functions
body mass index (BMI),
4.1
,
4.2
body measurements
body weight
breakfast,
4.1
,
5.1
,
5.2
breathing,
6.1
,
6.2
,
9.1
burnout
Butt Kick
BW Bicycle Crunch
BW Chair Triceps Dip
BW Flutter Kick
BW Lunge
BW Lunge Jump
BW Plie Squat
BW Push-up
BW Reverse Crunch
BW Russian Twist
BW Side Lunge
BW Side Plank
BW Squat
BW Squat Jump
BW Squat Kick
BW Star Jump
BW Step-up
BW V-up
cables
caffeine
calories
and basal metabolic rate
caloric needs
counting
and thermal effect of food (TEF)
Calves, stretching
carbohydrates,
2.1
,
5.1
,
6.1
,
7.1
complex,
7.1
,
ap04.1
grocery list
portions,
5.1
,
7.1
simple,
7.1
,
ap04.1
cardio challenge
cardio fitness,
4.1
,
6.1
,
6.2
,
6.3
activities
tips,
6.1
,
6.2
cardio interval training
Cat-Cow Stretch
cause and effect
Celebrate
challenge
change
chest:
strength exercises
stretching,
ap01.1
,
ap03.1
,
ap03.2
Child’s Pose
choice,
itr.1
,
1.1
,
10.1
coconut oil
complacency,
10.1
,
11.1
computers
core training,
6.1
,
ap02.1
cortisol
CrossFit
Csikszentmihalyi, Mihaly
Curtsy Lunge
dairy products
DB Bent-over Row
DB Bicep Curl with Lunge
DB Calf Raise
DB Dead Lift
DB Lying Chest Fly
DB Lying Chest Press
DB One-legged Dead Lift
DB One-legged Overhead Tricep Extension
DB One-legged Shoulder Press
DB One-legged Standing Bicep Curl
DB Reverse Fly
DB Shoulder Press
DB Side Raise
DB Sitting Tricep Extension
DB Squatted Alternating Shoulder Press
DB Standing Tricep Extension
DB Standing Upright Row
Delivering results
diet:
active lifestyle
balanced
calories
excuses,
2.1
,
9.1
,
9.2
fat-loss
flexible
food as fuel
grocery list
guidelines
high-fiber
meal plans,
7.1
,
7.2
portion size
progression
saying no to food
small meals
30/30/30/10 plan,
7.1
,
7.2
treat meals
see also
nutrition
digestion
discipline, lack of
dynamic stretching
eating disorders,
1.1
,
1.2
eating patterns
effort
80:20 principle
endurance
energy,
itr.1
,
9.1
environment
Epsom salts
Evaluate
excuses:
fear of failing
genetics
I don’t have a gym
I don’t know where to start
I hate exercise
I love eating,
2.1
,
9.1
,
9.2
lost motivation,
2.1
,
9.1
no discipline
no support
no time to exercise,
2.1
,
9.1
too tired
Execution,
3.1
,
3.2
,
7.1
exercise,
5.1
,
6.1
abbreviations used for
adaptation to
aerobic
anaerobic
balance training
cardio interval training
core of
excuses,
2.1
,
9.1
individual muscle training
intensity and focus
on machines
in the morning
new regimen
push and pull split
pyramid sets
reverse pyramid sets
scheduling
seven sample workouts
straight sets
structures
tips
upper and lower split training
whole-body circuit training
workout of the day
see also specific exercises
failure, fear of
fat, body,
6.1
,
11.1
fats, dietary,
5.1
,
7.1
grocery list
portions,
5.1
,
7.1
,
7.2
fiber,
5.1
,
7.1
fibromyalgia
fight or flight response
fitness, assessment
fitness calendar,
3.1
,
4.1
,
11.1
fitness tests
Fitness Without Borders
flexibility,
4.1
,
6.1
,
6.2
flow,
9.1
,
10.1
Foam Roller IT Band
focus,
10.1
,
10.2
,
10.3
food,
see
diet
;
nutrition
free weights
Frog Jump
Front Lunge
fruits and vegetables,
5.1
,
9.1
,
9.2
,
10.1
grocery list
fun factor
genetics
Glute Bridge
glutes, stretching
glycogen storage,
6.1
,
6.2
goals:
daily
eating patterns
end date for
fitness
fitness calendar
meaningful
setting,
3.1
,
3.2
,
3.3
,
4.1
,
8.1
,
11.1
,
11.2
starting point for
working backward from
grocery list
habits,
9.1
,
10.1
hamstrings, stretching,
ap03.1
,
ap03.2
health, investment in,
9.1
,
9.2
,
9.3
heart rate
high fructose corn syrup (HFCS)
High Knee
Hip Flexor
hips, stretching,
ap01.1
,
ap03.1
hydration,
6.1
,
9.1
immune system
individual muscle training
injury, recovery from
Inner Thighs
instability
intention
Internet
Kang, Maria, “My Story,”
Kneeling RB Lat Pull-Down
Latissimus Dorsi
laughter
legs:
strength exercises
stretching,
ap03.1
,
ap03.2
letting go
lower back,
6.1
,
6.2
Lower Crossed Syndrome
Lying Back Hip Extension
Lying DB Back Pullover
Lying DB Pullover
Lying Spinal Twist
machines
macronutrients,
7.1
,
7.2
MB Chest Pass
MB Curl-up
MB Push-up
MB Squat Overhead Throw
meal plans:
2,000 calories/day,
7.1
,
7.2
active lifestyle diet
balanced diet
fat-loss diet
measurement
meditation,
5.1
,
10.1
,
10.2
mentality
mentor,
9.1
,
11.1
metabolism,
6.1
,
6.2
,
6.3
motivation,
itr.1
-xiii,
2.1
,
9.1
,
10.1
Mountain Climber
movement,
9.1
,
10.1
muscle
building
contracting
and metabolism
of women vs. men
music
neck, stretching
negative energy
negative people
“No Excuse Moms,”
nutrition
80:20 principle
baseline,
4.1
,
4.2
carbohydrates
and diet,
see
diet
fats
fiber
grocery list
macronutrients,
7.1
,
7.2
portion size
protein
tips
nuts,
9.1
,
9.2
obesity
Operate
overtraining
overweight,
7.1
,
9.1
pain
Pareto Principle (80:20)
perception
Pilates
Plank
Plyometrics
portion size,
5.1
,
7.1
posture,
6.1
,
6.2
,
6.3
,
6.4
,
9.1
quiz
stretches
prayer,
5.1
,
10.1
pregnancy
principles
procrastination
progress chart
progress vs. perfection
protein,
5.1
,
6.1
,
7.1
grocery list
portions,
5.1
,
7.1
pulse/heart rate
push and pull split
quads, stretching
RB Chest Press
RB One-arm Shoulder Press with Lunge
RB Squatting Back Row
RB Standing Alternating Bicep Curl
RB Standing One-arm Front Raise
RB Standing One-arm Lateral Raise
reflection
regrets
Rejuvenate
relaxation
rest days
role model,
9.1
,
11.1
rules,
5.1
,
5.2
Drink only water
Eat breakfast every morning,
5.1
,
5.2
Eat small meals
Measure yourself
Plan treat meals
Reflect weekly
Stop eating before bedtime
Work out
Write down all you eat
running
sacrifice
S.C.O.R.E. cycle,
itr.1
-xv,
10.1
,
12.1
Celebrate
Evaluate
maintenance plan,
11.1
,
11.2
mistakes to avoid
new normal
Operate
the person you have become
Rejuvenate
road ahead
Speculate
Seated Arm Circles
Seated Spinal Twist
