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Allrightsreserved.

PublishedintheUnitedStatesbyHarmonyBooks,animprintoftheCrownPublishingGroup,adivisionof

RandomHouseLLC,aPenguinRandomHouseCompany,NewYork.

www.crownpublishing.com

HARMONYBOOKSisaregisteredtrademark,andtheCirclecolophonisatrademarkofRandomHouse

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LibraryofCongressCataloging-in-PublicationData

Cohen,Jennifer

Strongisthenewskinny:howtoeat,live,andmovetomaximizeyourpower/JenniferCohenand

StaceyColino;forewordbyDavidKirchhoff.

pagescm

1.Physicalfitness.2.Exercise.I.Colino,Stacey.II.Title.

RA781.C5362014

613.7—dc23

2014021072

ISBN978-0-8041-4051-5

eBookISBN978-0-80414052-2

InteriorphotographscourtesyofJonahLight

CoverdesignbyJessMorphew

CoverphotographbyAdamRindy

v3.1

IWOULDLIKETODEDICATETHISBOOKTO

MYOVERPROTECTIVEBUTEXTREMELYDEVOTEDMOM.

YOUHAVEALWAYSBEENMYBIGGESTCHAMPION

ANDPARTNERINCRIME.THANKYOUFORBEING

THETHELMATOMYLOUISE.

ILOVEYOU!

ALSO,TOHEATHERJACKSON,

THANKYOUFORBELIEVINGINMEFROMDAYONE.

ITHASMEANTTHEWORLDTOME.

YOUROCK!

Contents

Cover

TitlePage

Copyright

Foreword

Introduction

Part1:InnerStrength

1:MaximizingYourPotential—inBody,Mind,andSpirit

2:YourLifestyleCheckup

3:DevelopingStrengthfromtheInsideOut

4:TheStrongIstheNewSkinnyDietPlan

Part2:TheHead-to-ToeStrengtheningPlan

5:Back-to-BasicStrength

6:ArmedtoImpress

7:CuttingtotheCore

8:GettingaLegUponStrength

9:AssemblingStrength

10:TorchingtheFat

Conclusion:BecomingYourStrongest,SexiestSelf

Acknowledgments

ExerciseIndex

GeneralIndex

OtherBooksbyThisAuthor

Foreword

WhoamItowritethisforeword?For the better part of fourteen years, I worked for Weight Watchers

International,firstinhelpingtostartitsInternetbusinessin2000andlaterastheCEOofthecompany.IlovedandwillalwaysloveWeightWatchers.Ilostover40 pounds as a Weight Watchers member, and, in the process, I became acompletely different and healthier person. I give myself a lot of credit forultimately getting there, but I give Weight Watchers even more credit forguidingme.

Itmeans a lot tome thatWeightWatchers avoids fad diets, and stickswithprovenscienceandpracticalinsights.Theyknowthattheonlywaytosustainableweightlossandhealthisbyfindingahealthyandsustainablelifestyle—andnotacrashdiet.

ThisgetsmetoJen,Stacey,andthisbook.

MeetingJen…

JenhadbeenworkingcloselywithWeightWatchersasakeypartnerinhelpingus build out our fitness platformwhenwe firstmet. She partneredwith us toproduceaseriesoffitnessDVDs,shewasafrequentcontributortoourwebsite,andshehostedeventssuchasrun/walks.

Butmy first-timemeeting Jenwas for an interview she conductedwithmewhilewriting a review ofmy bookWeight Loss Boss forForbesmagazine.Weimmediatelyhit itoff and foundourselvesdeep inawide-rangingconversationaboutnutritionandfitness.Icouldtellalmostimmediatelythatshewasakindredspiritonthecrusadetohelpmakeahealthierplanet.

Sincethattime,we’vestayedintouchandhaveperiodicallyworkedtogether.

Onememorable instancewas a bitwe did together on the showExtra. I waspromoting my book, and she was promoting her DVDs. It would have beenuneventfulexceptforthefactthatshedemandedthatIdoexercisedemoswithher on national TV.Harsh! I was terrified that she wouldmakeme do somehorribly complicated exercise that would cause me to become a nationalspectacle.Shedidn’t.Thisishermagictouch.She’stough,butshealwaysmakesher workouts accessible. No embarrassment required. She only demands awillingnesstotry.

ThisBook…

Fundamentally,whatI loveaboutthisbookis itscentralmessage.Thepointoffitnessisgettingstrongerandhealthier.It’saboutempowermentanddoing.Thisbookisnotaboutdeprivation,suffering,orextremes.Sadly,mostdietandfitnessregimensare just that.Themessageof thisbook isaboutbasking in theenergyandgoodfeelingsthatcomefromgettingstronger.

IlovethismessagebecauseitisthelifeI’vefoundformyself.Ifoundexerciseand, more specifically, resistance training nearly fourteen years ago. I cannotexpress how it has changedme andmademe a happier, more confident, andmoreenergeticperson. It is thegift thatkeepsgivingoverandoveragain, andmyonlyhopeisthatmorepeoplewillfindthesame.

Jen andStacey take their subjectmatter seriously.They avoid theunproven,andtheyleanheavilyonrealscienceandresearch,notpipedreams.Theirchapteronnutritionisatruetestamenttothis.Youwillonlyfindpracticalwisdombasedonsoundnutritionalscience,butdeliveredinanincrediblystraightforwardway.ThemagicofnutritionisnotthesecretofapeculiaringredientfoundindeepestSouthAmerica,butrather it is inmakingsimplehealthychoicesadailypartofyourlife.JenandStaceygetthisinstinctively,andtheyserveuptheirwisdomonfood theway food shouldbe served: simple,wellprepared, andwithnoaddedjunk.

Theyalsogetthatthesecretofgoodnutritionandphysicalfitnessisasmuchaboutyourheadas it isaboutyourmouthandyourmuscles.Theygiveproperattentiontotheimportanceofgettingyourheadstraight,andtheyoffersolidandsimpletechniquestogetyourbrainingear.Theyknowthathabitcreationcomesfrom simple, easy-to-adopt techniques, rather than giant changes. That’s more

thancommonsense; it’salsobasedongoodresearchonbehaviorchange.Theyaregivingyoustate-of-the-artinformation,butdoingitinanincrediblyengagingandaccessibleway.

The heart of this book, however, is in what they know better than most:exercise and the workout. Since I’ve known Jen, I’ve always admired her forworkingtirelesslytomakeexerciseaccessibleandportable.Shebelievesitshouldbeachievable for anyone,nomatterwhere theyare.She requiresnogym,andshe doesn’t believe you should have to spend a million bucks to look like amillionbucks.Sheisafitnesspopulist.

I read these chapters amazed by the way these two authors found ways ofmaking serious workouts that can be done by anyone, anywhere. In myexperience,toomanypeoplegetintimidatedtooquicklybyworkingout,anditdoesn’t have to be thatway.You just need good plans. The back half of thisbookischock-fullofthem.

Indeed,strongisthenew(andsomuchbetterthan)skinny.Youdon’thavetohave genetics to get stronger. You don’t have to be a certain shape to getstronger. Anyone can and everyone should get stronger.My advice to peopleovertheyearsonexercisehasalwaysbeenthesame:

1.Doit!BelievemewhenItellyouthatalifeoffitnesswillsetyoufree.2.Don’tdoitallondayone.Startworkingyourselfintoit.Makeitfun.

Setittoagreatplaylist.Giveyourselfareasontolookforwardtoit.3.Makeitahabit.Findwaystomakeexerciseautomatic,notaspecial

event.Bookitasanappointmentonyourcalendarifyouneedto.Setoutyourgymclothesthenightbefore(myfavoritetrick!)ifthatwillhelp.

4.Lookforasmartplanthatyoucangrowinto.Lookforaplanyoucanstartrightnow,rightthissecond.Lookforaplanthatyoucandoinyourlivingroom,yourbackyard,oryourhotelroom.

Fornumber4,looknofurtherthanthisbook.Strong Is theNewSkinny is a fieldmanual for abetter, stronger,healthier life

writtenbytwowhoknow.Startimmediately,don’tquit,andneverlookback.

Cheers,DaveKirchhoff

Introduction

We’re in the midst of a cultural values shift that’s nothing short of awesome:women are no longer interested in starving themselves to become skinnyMinnies. Instead, we want to look and feel strong, capable, and empowered.Moreandmoreofuswanttotakefullpossessionofourbodiessowecanownthem,lovethem,andnurturetheminalltherightways.Wewanttomaximizetheirpotentialbybuildingstrength,stamina,flexibility,andthesculptedmusclesthatshowwhatwearetrulycapableofdoing.Inshort,wewanttobecomeourveryownbadasses,ourownsuperheroes.

Psychologically,ourcollectiveideologyofwhat’sattractivehasshiftedfromthedamsel in distress to women kicking butt. To going hard or going home.Women’s attitudes toward their eating and exercise habits have followed suit:Insteadofeatinglikerabbitsorguineapigs,we’remoreinterestedineatinglikecheetahs,usingfoodasfueltopowerouractions,ourmovements,ourferocity.Instead of gravitating exclusively toward kinder, gentler yoga and Pilatesworkouts, women are increasingly turning to hard-core training regimens likeTabata,P90X, Insanity, andCrossFit. In fact, just asPilatesdroppedoutof thetoptwentyfitnesstrendsin2011,boot-campworkoutssteppedupinpopularityto take its place in health clubs, according to research presented at the 2013AmericanCollegeofSportsMedicineHealthandFitnessSummit.

Considerthis:afterthe2012Olympics,asurveybyLifestyle247(acompanythatrunsbootcampsandfitnessretreats intheUnitedKingdom)foundthat72percent ofwomenwould prefer tohave a strong,more athletic figure, and 35percent ofwomen feel “repulsed” by the sight of super-skinny celebrities.OnSeptember30,2013,AccessHollywooddeclaredonitswebsite,“Strongisthenewskinnyisthefitnessmantraofthemoment.”InDecember2013,ReutersrananarticleaboutthechangingnatureoffitnessregimensforwomenwiththeheadlineSTRONGISTHENEWSEXY inworkouts forwomen.Aconsensus isgrowingthatstrongissexyandhealthyandhot;strivingtoberail-thinisnot.

Trustus:weknowwhatwe’retalkingabout,becausebetweenthetwoofus,wehave lotsofexperience in thisarena.Foryears, Jenhasbeenago-to fitnessexpert for scores of media outlets and celebrity clients, as well as a fitnessspokesperson for Weight Watchers International, appearing in two of thecompany’s fitness DVD series and as the host of its popular online “Fit in aMinute”videos.ShewasoneofthefeaturedtrainersonthedebutseasonoftheTV reality show Shedding for the Wedding, where she helped contestantscollectively losehundredsofpounds.She is thehealthand fitnesscolumnist forForbes.comandHealth.com.Meanwhile,Staceyisanaward-winninghealthandfitnesswriteraswellasacertifiedSpinninginstructorandanAerobicsandFitnessAssociationofAmerica(AFAA)certifiedgroupexerciseinstructor.

Toachievesuchget-strong,get-confidentgoals,it’stimeforallwomentostarthaving anewdialoguewithourbodies and start treating, feeding, andmovingthem inmore empoweringways.To get the process rolling,Strong Is theNewSkinnyoffersareality-baseddiet,lifestyle,andfitnessprogram(theSINSplan,forshort) for womenwhowant to crank up their level of health and fitness andbecomestrongerand sexier startingnow.It’s time togiveup thebody-bashingandphysicalfaultfindingpatternsourculturehasencouragedfordecades.Instead,the time is ripe toembracewhatyourbodycando,not justhowit looks,andfindwaystomaximizeyourownphysique’sstrengthandpowerineverydaylife.

Indeed,thegoalofdevelopingastrong,well-definedbodyisfastbecomingthenew inspiration and aspiration in the fitness arena—and for good reason. Therealityisthatnoteverywomancan(orshould)beskinny,buteverysingleoneofuscanbefit,strong,sexy,andhealthy.It’sagoaleverywomanshouldstrivefor.Why?Becausebeing strong ishot andhealthyandvibrant! It’s a state thatwillenable you to achieve your goals in multiple areas of your life and feel goodaboutwhoyouareandwhatyoucando.Thisbookwillgiveyouallthetoolstobecomestrongfromtheinsideout:nutritionally,physically,psychologically,andemotionally.

That’swhy your newpersonalmantrawill quickly becomeStrong is the newskinny.Thesecrettoachievingthisgoalefficientlyandeffectivelyistotreatyourbody likea luxuryautomobile—bygiving it theproper fuel, rest, rejuvenation,andotherformsofTLCitneedsanddeservesandbygivingittherightphysicalchallenges.Inthecaseofourbodies,themovementpartoftheequationmeansdoing the optimal combination of cardio, strength training, and flexibilityexercises.Plus,eachtimeyoueatnutritious,deliciousfoods,makesleepandR&Rtheprioritytheyshouldbe,andgetyourbodymovingvigorously,youwillbe

building your self-image and your physical prowess and evolving in the bestpossibleways.Youwillbeslashingyourriskofdevelopingcardiovasculardisease,type2diabetes,hypertension,breastandcoloncancer,osteoporosis,Alzheimer’sdisease, and many other life-threatening conditions. You also will be treatingyourselftoincreasedstamina,aboostinmood,enhancedimmunefunction,andimprovedconcentration,productivity,andmemoryfunction.Overtime,livingafitandactivelifestylecanevenhelpyoureversemanyoftheeffectsofaging.

PuttingtheseelementstogetherwillallowyoutostoplivingaGroundhogDayofbaddietandmovementchoicesandnegativethoughts—andreplacethemwithpositive actions and a take-charge attitude.Taking this approachwill help youlose inches, droppounds, sculpt yourbody, and feel better about yourself thanyoueverhave.Ourgoal is tohelpyouenhance and strengthenyourphysiqueproperly—without causing injury or burnout—and to help you develop thementalvigoryouneedanddeservetohaveforlife.

But this transformation is not going to happenwhile you’re sitting on yourbutt(unlessyou’recyclingorliftingweightswhileyoudoit).Youhavetomakethispursuitapriority.Therealityisthatmostofusprobablydon’tdoeverythingwewanttoorthinkweshoulddoeverysingleday.Ourguessisthatyoufindatleastalittletimetoselectyourclothes,applyyourmakeup,andstyleyourhair.You might even find time to stop at your favorite java joint and order yourpreferredpick-me-uponthewaytoworkeachday.Areweright?Wethoughtso.Butdoyoumaketimetodoasetof squatsorplanksor togrillvegetables?Maybenot.

Inthisbook,we’regoingtohelpyouchallengeandpushyourselfoutofyourcomfortzonesoyoucangetfitter,stronger,andhealthier—atyourownpaceandat any age. When you start seeing yourself progressing and achieving physicalfeats you didn’t think you could, the conversations in your headwill begin tochange naturally. The critical slumlord will be evicted and replaced by amotivatingcoachwhowillconvinceyouthatyoureallycandothisandsticktothis. This is about building you up, not breaking you down. (How refreshing,right?!)Thisisaboutfindingandharnessingyourowninternalpositiveenergysoyou can reach your potential and become the person you truly want to be.Ultimately,thisisaboutgivingyourrelationshipwithyourbodyamakeover,onethatwillhelpyoufeelbetteraboutyourselffromheadtotoeandinsideandout.

Along the way, your self-esteem and self-confidence will soar, and they’llreinforcethegoodworkyou’vebeendoingandinspireyoutokickitupanotch(ortwoorthreeorfourifyou’realreadyfitandwanttotrainformoreextreme

challenges).The great thing about the SINS program’s strength-based focus is that the

processnaturallyresultsinbuildingupyourenduranceandstamina.GoingharderforlongeristhekeytopopularfitnesstrendslikeCrossFitandcompetitionslikeTough Mudder and Spartan Races. A person’s success in these endeavors isdirectly proportional to her level of “toughness”—physically, emotionally, andpsychologically. The SINS programwill build up your toughness; as you gainstrength physically, accomplishing tasks that you previously were unable tocomplete,youalsowillpumpupyourconfidenceandcan-dospirit.

As youbegin to discoverwhat you are truly capableof physically,mentally,emotionally, socially, and professionally, one aspect of your life will have apositive ripple effecton another.The fitter and strongeryouget and themoreenergyandmentalstrengthandclarityyoudevelop,themorecapableyou’llfeeltotackleotherchallengeswithvigorandconfidence.Andthebetteryourlifewillbecomeintheprocess.Weknowthat’sabigpromisebutthinkaboutit:Whatdo you have to lose by trying besides the wicked stepmother or critical slavedriverwhoresidesinyourhead?Goodriddance,wesay.

So thinkabout the shapeyouwant tobe in,whatyouwant toachieve,andhowyouwanttofeel.Grabtherubyslippers,putthemon,thensayyourgoalsoutloud;repeatthemoftensoyoucanstarttobelieveinthemandachievethem.Believing reallydoes lead to achieving.The truth is thatbecominghealthy, fit,and strong is about so much more than fitting into your skinny jeans orregistering a certain number on the scale. It’s about feeling emboldened andempoweredandbecomingtheverybestversionofyourselfthatyoucanpossiblybe.This is about achieving feel-good, look-good fitness andwellness.Readingandheeding theadvice in thisbookwillhelpyouembarkon that journeyandchangeyourbodyandyourlife—forthebetter.Wepromise!

PART

1

INNERSTRENGTH

1MaximizingYourPotential—inBody,Mind,andSpirit

Whether you have a naturally athletic build, a figure that’s curvaceous, or onethat’swillowy,there’sgoodnews:youcandevelopsomeofthephysicalattributesyou’ve alwayswanted but didn’t get fromMotherNature or your gene pool.Thetruthis,withstrategicwork,everywomancanbecomefitter,stronger,moretoned, more self-assured, and sexier. That’s an outcome that’s realistic andhealthy.That’sagoalthat’sachievableandbelievable.That’sagoalthat’srightforeveryone.With therightphysicalandpsychologicalmoves,youreallycan turnthebodyyouhaveintothebodyyouwant,losinginches,droppingpounds,anddeveloping a stronger, more sculpted look and greater mental fortitude in theprocess.

Ifthegoalofgettingfitandstronghasseemedtoodauntingandcomplicatedinthepast,youwereprobablygoingaboutachievingitthewrongway.Sorrytolaythatonyou,butit’stheunvarnishedtruth.Maximizingyourfitnesspotentialisn’tas difficult or taxing as many people make it out to be. It involves just threecriticalelements:ablendofstrength-trainingworkouts(a.k.a.resistancetraining),cardiovascularexercise,andtherightmovestoenhanceflexibility.Itreallyisthatsimple. Combine these cornerstones of fitness with healthy eating habits—upgrading the nutritional quality of your food choices, using food primarily asfuel, eating regularly, snacking strategically, and exercising “liquid” intelligence(choosing your drinks smartly)—and you’ll soon be on your way to a leaner,stronger,fitterphysique.

Youwon’t just lookbetter;you’ll feelbetter,too.Ifyou’reactiveenoughtobreakasweatandgetbreathlessduringanygivenworkout,yourbrainwillreleaseendorphins and other feel-good chemicals. Your body will burn fat and extracalories during the session and afterward. Your circulation will improve, andyou’lllikelygetbettermuscledefinition,smootherdigestion,andgreaterstrengthandstaminaforphysicalactivitiesandtheactivitiesofeverydaylife.Bybuildingleanmusclemassthroughstrengthtraining,you’llrevupyourmetabolism,whichwillhelpyouburncaloriesfasterandgetandstayslimandsculptedforthelonghaul. Plus, even a brief workout can help regulate your appetite and put thekibosh on your cravings for Girl Scout cookies or other foods you desire. A

review of studies published in a 2013 issue ofSportsMedicine concluded that asingle bout of exercise suppresses ghrelin (a hormone that stimulates appetite)while increasing levels of other hormones that inhibit food intake. Really, byexercisingregularly,youhavenothingto loseexceptyour inertia, lethargy,andbody-imageblues.Sogetgoingalready!

The reality is you can work out until you’re lobster-red in the face, but ifyou’re eating poorly, itwon’tmake enoughof a difference.To see the resultsyouwant, it’s important to supplement your trainingwith clean eating,whichwill fuel your body appropriately, while also cutting out unnecessary (andunhealthy)fats,excessivecalories,pro-inflammatoryfoods,andyuckytoxins.Getenough sleep, manage stress effectively, and talk kindly to yourself, and you’llmake the journey that much easier andmore pleasant. These are the essentialingredientsthatwillhelpyourestore,recharge,andrefreshyourbodyandmindasyouembarkonyourgoalofgettingfitterandstronger.

Yourbodyisanincrediblypowerfulmachine—thatis,whenit’soperatedandmaintainedproperly.Fewthingsworkbetter themoreyouuse them,butyourbodywill ifyou take the right stepsona regularbasis to restore, recharge,andrefresh—thenewthreeRs.Justasyourcarneedsgood-qualitygasandoiltorunproperly, your body needs essential fuels and fluids in the form of clean, anti-inflammatory, health-promoting foods and lots ofwater.Your body also needsdaily breaks for maintenance and recharging: because our bodies are poweredwirelessly—wedon’thavetheoptionofpluggingintoanexternalpowersource—weneedto letour internalpowersourcerechargeusphysicallyandmentallybygettingadequatesleepandrest.ThethirdR—refreshingyourself—cancomefromrestingand relaxing,pamperingyourself,givingyourself awell-timedpeptalk,andotherenergy-boostingactivities.Taking steps torestore, recharge,andrefreshyourselfwillpayoffhandsomelyasyouembarkontheStrongIstheNewSkinnyprogram.

Gaining a stronger, healthier body and mind will help you live life to thefullest,takingoneachdaywithvigorandgivingyoutheconfidencetochallengeyourselftoreachnewphysicalgoals.Thesethreeassets—gettingstronger, livinglarger, and gaining confidence to challenge yourself further—really dowork intandem.Afterall,becomingstrongandfitisinherentlymotivating:onceyoustartseeing results, you’ll want to keep up the goodwork tomaintain them or toratchet up your fitness level a notch or two. Feeling fit and empowered canbecomepracticallyaddictive;afteryougetit,you’llwanttodowhateveryoucanto perpetuate that healthy high. When Jen was a trainer on Shedding for the

Wedding, a reality show where engaged couples who were fairly overweightcompetedagainsteachothertoseewhocoulddropthemostpounds,shesawthiseffect firsthand. Initially, getting the couples to work out hard and cultivateinternaldisciplineandmotivationwaschallenging,eventhoughtheyallwantedthe prize (an all-expenses-paid dreamwedding). But, as the participants startedseeingtheirbodieschangeandfeltthemselvesgettingstronger,theybecamemoreandmoredrivenandcompetitive(withthemselvesandothercouples)toseehowmuchfitter,faster,andstrongertheycouldget.

Thetruthis,astrong,healthybodyleadstoastrong,healthyspiritandamoreinspired, upbeat attitude toward life. Who wouldn’t love that?! Don’t worry,though:youwon’thavetospendhalfyourlifeworkingoutinagymorjoggingaroundatracktogetastronger,slimmer,sexierbody.Theplanoutlinedinthisbook provides a range ofmultidimensional, compound exercises andworkoutsthat are designed to build strength, stamina, and other aspects of fitness in themostefficientmannerpossible.Youreally cando thiswithout turningyour lifeupside down. Instead of challenging individual muscles one by one, as manyprograms do, we combine moves in a way that delivers multiple muscle-strengthening andmuscle-sculpting, fat-burning, andbody-toningbenefits fromyour neck all the way down to your feet. This is the very best form ofmultitasking—anditwillhelpyougetinthebestshapeofyourlife.

Thekeyistorelyonfouressentialprinciplesoffitnesstraining:

• Finding the right formula for you. This involves making the planpersonal,thentakingownershipofit.Everywomanisdifferentintermsofwhat she likes to do,what she can do, andwhat shewants to get out ofexercise.Beforeyoubeginanynewventure,it’sagoodideatoknowwhereyou’re going or what you’re aiming for, don’t you think?How can youarrive atyourdestination if youdon’tknowwhere (orwhat) it is?Todothat, you’ll want to think about how to give your goals our STARtreatment.Bythat,wemeanmakingthem

Specificwithaclear,measurabletargetsoyouknowwhatyou’reworkingtoward;Time-basedwithasetdeadlinetokeepyouontrack;Action-orientedwithstepsthatwillhelpyoureachyourgoal;Realisticandachievableforyou,givenyourcurrentleveloffitness.

Ifyouwanttoruna10Kraceinthreemonths,youmightframeyourgoalthisway:Setaspecificgoal(dotheraceandcrossthefinishline)andatime-baseddeadline(thedateoftheraceisset,sothat’sano-brainer);developaction-orientedsteps(createstepping-stonessuchasjoggingfor20to30minutesfivedaysaweekforthefirstmonth,bumpingitupto40minutesthenextmonth,andincreasingyourrunningtimeto50to60minutesthethirdmonth);andkeepitrealistic(don’taimtoachieveablisteringspeedduringtheraceifthisisyourfirst10K,ordecidetorunamarathoninstead).Ifyoustartwithagoalthatfeelsrealisticforyoutoachieve,you’llbuildconfidencethatwillprepareyouforfuturegoalsthataremoreambitious.You’lllearnhowtodoallthisonthepagesthatfollow.

•Changingupthechallenges.Todothis,you’llwanttomanipulatethelengthsandsequencesofyourworkouts,orchangetheweightsyouuseorthe number of repetitions you do on a regular basis. The reality is thatstickingwith the sameold, sameoldworkout routinedayafterday (a.k.a.exercise monogamy) may seem easy and convenient, but it can lead toexercisemonotony,aswellasoveruseinjuries,mentalburnout,oraplateauinphysiologicalbenefits. It’sbest to switchupyour routine so thatyou’retrying a new cardio activity and fresh strength-training moves every sixweeks.Thiswillhelpkeepyourworkout life interestingandstimulating—andgetyoubetter results. Itwill alsohelpyoumakecontinuousprogress,withoutriskinginjuryorboredom.Bychangingupyourworkouts,youwillchallenge different muscle groups, which will force your body to workharderandgetstronger.• Shocking your body fit. How? By increasing the intensity of yourworkoutsasyourbodyadaptstoeachphase.Asyougetstrongerandfitter,you’llnoticethattheworkoutsyou’vebeendoinghavegotteneasier.That’sa good thing—and a bad thing, too.Thegoodpart: Itmeans that you’vemade lots of progress; itmeans thatwhat used to be challenging for yourbodyisnobigdealnow.Congratsonthat!Thebadpart:Itmeansthatyourmuscles,lungs,heart,andotherbodypartshaveadaptedtotheexercisesandyouarenolongergettingasmuchoutofthemintermsofcardio-boosting,strength-building,orcalorie-burningbenefits.Thismeansthatyouneedto

takeyourworkouts to thenext level,orelseyou’llenduponanexerciseplateau(stuck,inotherwords).• Focusing on neglected muscles. This involves building strength in aneven, systematic fashion so that you can avoid developing muscleimbalances. If you’ve ever noticed that the right side of your body isstronger thanyour left (orviceversa)or that certainexercises that requirebalance are especially challenging, you’re personally familiar with muscleimbalances. And you’re in good company because we all have them tovarying degrees: some people’s quadriceps muscles are stronger than theirhamstrings;othershaveanimbalancebetweenthemusclesintheirabdomenandtheirbackorbetweentheirbicepsandtriceps.(Bytheway,peopletendtofocusonbuildingthemusclestheycanseeinthemirror,butit’stheonesyoudon’tseethatreallychangeyouroverallphysique.That’swhatwe’llbehitting with this plan.) Besides, if you continuously rely on one set ofmusclestopickuptheslackforanother,youcanburnouttheonesthataredoing the most work, which then causes trickle-down stress for adjacentmuscles.

By heeding these fitness principles, you’ll push your muscles to get fitter,stronger,moreflexibleandresilient.Strengthisyoursforthetaking.Butyouwillhavetoworkforit,ifyouwantyourbodytochange.Withtheapproachwe’veoutlined, you’ll build strength and fitness in a continuous fashion. You’ll alsoavoidfallingintothetrapofriskingacuteinjuries,overuseinjuries,andboredombecause you’ll be shakingupyour routine and theway itmakes you feelon aregularbasis.Byhelpingyoubuildstrengthinasystematic,balancedway,you’llalso sidestep the problem of developing inequities between different musclegroups.

BringingYourHeadintotheGame

Remember, getting stronger isn’t just a physical challenge. It also involves anattitude shift and certain changes in your behavior. The desire and drive tochangeyourbodyandyourhabitsreallystartsinyourhead.Andthefactisthatyourmind-setcanworkwithyouoragainstyouinthisrespect.Thinkaboutit:wouldyoubemoreinspiredbyanupbeat,encouragingcoachoracruel,critical

slavedriver?We’rebettingthecoachwillwinthiscontest.Socheckinwithyourthoughtsandseewhichpersonalitytheymostcloselyresemble—behonest!Asastartingpoint,considerwhetheryouwouldevertalktoafriendthewayyoutalktoyourselfinyourhead.Ifyourinternalvoicebelongstoanasty,negativeslavedriver,givehertheheave-hoandinviteamorepositive,motivatingcheerleaderintothepictureinstead.Youcanchangetheconversationthattakesplaceinsideyourheadfromonethatfocusesonyourbody’sdeficienciestoonethatembraceswhat’s right andwhat’s possible and encourages you to enhance and build onyour strengthsor natural potential.Making the switch canmean thedifferencebetweenmaintaining the status quo and reaching for and attaining your goals.Howyouthinkaboutandtalktoyourself isachoice,andit’sonethat’swithinyourcontrol.

But getting and keeping the right mind-set also requires training, just asconditioninganyotherpartofyourbodydoes.That’sbecausementalfortitudeislikeamuscle:itneedstobechallengedwithworthygoals,flexiblethinking,andapositive,supportiveattitudetogrowanddevelopandgetstronger.(You’lllearnhowtousetherightpsychologicaltipsandtrickstodevelopthatcrucialmentalgritandcan-dospiritinthepagesthatfollow.)Ifyouhaven’tpushedyourselfinsmall ways on a regular basis, you may wilt when life gets really challenging.Without mental fortitude, it is nearly impossible to make meaningful orsignificantchangesinyourlife—likerevampingyourhealthhabits.Tostrengthenyourmentalresolve,it’sbesttostartsmallbysettingattainablegoalsforyourself:youmightvowtoeliminatesodafromyourdiet(perhapsbyswitchingtoseltzerwithasplashofjuice,ifyoulikefizzydrinks)ortodo25burpeesor20push-upsonagivenday,even ifyouneedto takebreaksbetweensets inorder to finishthem.Onceyouachievethesesmallmilestonesandcontinuetodothem,they’lleventuallybecomesecondnaturetoyou,andyoucanthenuptheantebysettinglarger goals, such as working out five times in a week or running six mileswithoutstopping.

The reality is your body and your mind are both much tougher than youthink;thekeyistotapintotheirhiddenstrengthsandputthemtogoodusetobetterthestateofyourhealth,yourfitness,andyourlife.Thebestwaytodothatis to rely on smart strategies—like exercising first thing in themorning beforelife’sunpredictablenaturehasachancetointerferewithyourgoodintentions,orstockingyourkitchenwithwholesomefoodsratherthanjunkystuffyoutendtoeat too much of, or choosing a mantra that inspires you to give the SINSprogramyourbesteffort—ratherthanrelyingexclusivelyonwillpower.Thisway

you’ll be setting yourself up to succeed, not fail. Indeed, a recent study fromDartmouthCollegefoundthatchronicdietersarelikelytohavegreatersuccessifthey avoid situations—like viewing lots of desirable foods—that challenge theirself-control;thestudyalsofoundthatwhenperennialdietersovereat,thepartsoftheir brains that balance impulsive behavior and self-control become disrupted,making it harder for them to resist temptation. This isn’t surprising given that“willpower,likeamuscle,becomesfatiguedfromoveruse,”aspsychologistRoyBaumeister, PhD, and JohnTierneynote in their bookWillpower:RediscoveringtheGreatestHumanStrength,“but[it]canalsobestrengthenedoverthelongtermthroughexercise.”

Buildingwillpowerandmentalvigorwillhelpyougetstrongerontheinside,butthiscanalsohelpyougetstrongerontheoutside—andtheconverseistrue,too.Gettingstrongerontheoutsidecanhelpyou feelmoreempowered,moreconfident, and more capable. It’s a positive ripple effect, a two-way form ofsynergybetweenyourbodyandyourmind.Thisbookwillhelpyoubuildthatbidirectional strength, flexibility, and resilience with challenging physicalexercises, a healthy diet, and savvy psychological strategies (learning from yourmistakes and your successes, envisioning your optimal performance, findingfitnessmentors,andmore).

BecomingYourPersonalBest

Sodaretodreamwithyoureyesopen—whileyou’reawake,thatis!—andthinkaboutthebestversionofyourselfthatyoucanimagine,aboutwhoandhowyoureallywant tobephysically,mentally, andemotionally.Then start your engineandgetreadytobeginyourjourneytobecomingthestrongest,fittest,healthiest,sexiest,mostcapableversionofyourself.Togetthepartystarted,you’llwanttoputontherightheadset—theonethatmakesyoufeelbold,brave,andpowerful—right away.That’swhat Jenhad todo shortly afterhavingababy in January2013, and she was asked to shoot a new series of fitness DVDs for WeightWatchers fivemonths later. Itwas an incredible opportunity (too good to passup!),butshewasstillcarryingafairamountofbabyweight,andshewasn’tinthefittest shape of her life. Rather than caving to the pressure or declining theopportunity, sheadoptedanattitude thatwouldhelphergetback into fightingform:First, shepulledoutherold fitnessDVDsandpostedphotosofherpre-

babybodyaroundherhouseformotivation.Then,shelaunchedherownversionoftheSINSprogramandwentbacktoeatingclean,wholesomefoodsthatwouldhelp her fuel her workouts and build lean muscle. Most important, she toldherselfthatcomplainingisn’tavalidstrategy,buttakingactionis,andshestartedactingasifshewerealreadyfit(again)untiltherealitycaughtupwithhermind-set. Relying on these strategies helped her get fit fast—in time for the DVDshoot!

The approach Jen used jibes with research on the powerful connectionsbetweenwhatgoesoninourbodiesandourminds.Thetruthisthatourmind-setscanchangethestateofourbodies,butourbodiescanalsochangethestateofourminds,associalpsychologistAmyCuddyofHarvardBusinessSchoolnotes.Formanyyears, shehasbeenresearchingtheeffectsofhowourbody languagecan influence what’s happening in our bodies physiologically as well as ourposture and body language. What she has found is that “power posing”—adoptingabodyposturethatconveyscompetence,power,andconfidence—canliterally change our feelings, our behavior, and even our hormone levels. Herresearch has found that adopting a powerful body posture changes ourtestosteroneandcortisollevelsinaslittleastwominutes;shehasalsofoundthatitincreasesourappetite forrisk,enhancesourperformance in job interviews,andmakesourbrainsbetterabletofunctionandcopeinstressfulsituations.That’sawholelotofbenefitsrolledintoasimplechangeinbodyposture!

Thetake-homemessage:Bewillingtotakeupspaceintheworldbystandingtall, looking confident, and fully occupying the space around you, which willmakeyouappearandfeelpowerful.(Bytheway,asabonus,it’llmakeyoulookfitterandtrimmer,too.)Don’tcollapseintoyourselfwithpoorposture,aweak(ormeek-looking) carriage, or fearful facial expressions, all ofwhich canmakeyoulookandfeelsmall.

Just as yourmind-set can affect your behavior, the converse is true, aswell.You can experience a shift in your thinking and your outlook based on yourbehavior (including your posture) and your feelings. It’s a three-step dynamic,really:ourmind-setscanchangeourbodies, the stateofourbodiescanchangethestateofourminds,andourbehaviorcanchangetheresultsweexperienceinourlives,asCuddyputsit.It’snotafluke;researchonmoodinduction,aswellasthestudyofcontagiousemotions,hasfoundthatwhenpeopleadoptcertainfacialexpressionsandbodypostures,intentionallyornot,theycanquiteliterallycatchthe actual feeling. Here’s why: when you model certain facial expressions,postures,orotherformsofbodylanguage,specificmusclefiberscanbeactivated

in your face and body, without your even realizing it, and these tiny musclemovementsthentriggertheactualfeelingbycausingthesameneuronstofireinyourbrainasifyouwereexperiencingthefeelingnaturally.

Youcanputtheseprinciplesintoplayinyourget-strong,get-fitplanaswell,by acting as if youare already the strong, confident, fit versionofyourself thatyouwant tobe—until you see the resultsof your efforts appearnaturally.Theidea is to fake it until you genuinely feel and believe that you’re strong andpowerful. Then you can internalize the feeling. So imagine how you’d look,move, and feel if you already had the strong, fit body you’ve always wanted.Stand tallwith anupbeat expressionon your face, as if you feel confident andproud.Walk,run,ordancewithassurance.Speakwithconviction.Anddaretogoafterwhatyouwantinlife.Inotherwords,startactingasifyou’restrong,fit,healthy,andsupersexyrightthisminute.DoingthismaynotgetyouanOscar,but it will pump up your belief in yourself, making you feel confident,empowered, and strong. Before you know it, the acting-as-if charade willbecome a self-fulfilling prophecy—and you’ll become the real deal or an evenstronger,morecapableversionoftherealdeal.

It’stimetostopmakingexcuses.Weallhavethemand,yes,someofthemareevenvalid.Afterall,we’realltimestarved,stressed,spreadtoothinly,tired,andyada yada, but getting stronger and fitter will actually help you becomemoreproductive, less frazzled, andmore capable and energetic, so the effort is timewellspent.

If you want to change your habits, you can’t just do it by altering yourbehaviorthreeorfourtimesaweek.Ithastobeaconsistent,dailyeffortsothechangeswillbecomeingrainedandpracticallysecondnaturetoyou,anautomaticphenomenon thatyoudon’tevenhave tocontemplate.Youwant to reach thepointwhereyoujustdothesethingsnaturally.Thinkofmakingexercise,healthyeating, relaxation, or stretching a daily ritual, just like brushing your teeth,washingyour face,or combingyourhair.Onceyoucarveoutdesignated timefortheseendeavorsandstickwiththem,they’llsimplybecomepartofthefabricofyourdailylife.

Sothequestionis,areyouinorout?Ifyouwanttobecomestronger, fitter,and healthier, you need to take the plunge and commit. You can’t do ithalfheartedly.Thatwouldbelikebeingalittlebitpregnant;youeitherareoryouaren’t expecting a baby. Similarly, you either areor aren’t going to get fit andstrong—it’s a choice and a reality, really. If you’re ready to embark on thisjourney,startbybanishingwordslikecan’t,should,andtryfromyourvocabulary

andreplacethemwithcanandwill,asin,“Icanfitinaworkouttoday”and“Iwilleatfiveservingsoffruitsandvegetablesdaily.”

Make this pursuit of strength and fitness a priority, andmake time in yourschedule todowhat it takes.Don’tbeafraid to testyourself:push through thefearoftheunknownandthechallengeofmovingoutofyourcomfortzoneandletyourselfcomeouttheotherside.You’llbeamazedwhenyoudiscoverwhatyou’retrulycapableof.Ultimately,changingyourbodyandyourstateofmindandmaximizingyourassetsandyourstrengths isaboutreinventingyourselfandredefining how you are, both inside and out. As you immerse yourself in theSINS program, you’ll start to feel more emboldened, more empowered, andsimplymoreawesomeaboutwhoyouareandwhatyou’recapableof.It’sawin-winsituation.

STARTABRAGBOX

There’salotoftalkintheself-helpworldabouttheimportanceoflovingourselvesaswe

pursuenewgoals.Itsoundswarmandfuzzy(nottomentionkindoftouchy-feely).Buthow

exactlyarewesupposedtodothatifthefeelingdoesn’tcomenaturally?

Onekeytodevelopingagenuinebeliefinandappreciationforyourselfistogetinthe

habitoffullyexperiencingyoursuccesses,largeandsmall,andcelebratingthem.Youcan

do thisby recordingyourprogress (“Iwalkedamile in14minutes today—woo-hoo!”)or

your proudest accomplishments in a journal. Or you can start a brag box in which you

stashmementosand remindersof yourmostmeaningfulsuccesses.Wheneveryou feel

yourconfidencewaning,ithelpstoperuseyourlistortoexaminetheitemsinyourbox,to

restoreyoursenseofcapabilityandstrength.

Thiswillreinforcethegreatworkyou’vebeendoing,spuryoutokeepgoing,andmake

youfeelproudaboutwhatyou,yourbody,andyourmindcando.

2YourLifestyleCheckup

Howwelldoyoureallyknowyourself?Sure,you’vebeenlivinginsideyourskinfora longtime, soonewouldassumethatyouarepretty familiarwithyourself(unless you have a serious case of amnesia). But do you really know andunderstandwhatmakes you tick, what delights you, what empowers you? Behonest.Because ifyouwant toget strongerand fitter,youneed toknowwhatyou’rereallylikeandhaveapulseonyourstrengthsandweaknesses—aswellasyourlikes,dislikes,andhabits—soyoucanachieveyourgoals.Ifyoudon’tknowwhereyou’recoming from,howcanyoupossibly tellwhereyou’regoing?Orwhetheryou’vearrivedatyourdesireddestination?

That’swhyit’simportanttoassesswhereyouarenowintermsoffitness,diet,and lifestyle. You need to be clear on whether your habits are making youweakerorstronger,aswellaswhatyouwillneedtochangetogettheresultsyouwant.Tohelpyoudothat,we’vecreateda lifestylecheckupthatwillhelpyougaugetheseelements.Don’tworry—theresultswon’tbesharedpublicly,norwillthey goon your report card.This is just a tool for self-discovery, to help youfigureoutwhatyourpatternshavebeen,wherethere’sroomfor improvement,andhowyoucansetprioritiesformakingchangesthatwillenhanceyourabilitytogetstrongerandfitterefficiently.Thinkofthisasthefirststepindesigningaroadmapthatwillhelpyougettoadestinationofgreaterstrengthandfitness.Sotellthetruth,thewholetruth,andnothingbutthetruthinyourresponses.

Thischeckuphastwoparts.Thefirstmeasuresfitnessandnothingbutfitness.You’llneedtoputyourselfthroughyourphysicalpacesforthisone,sobreakoutyourexercisegear and shoes.Themaingoalbehind fitness testing is toget the411onyourphysicalcondition;thatway,youhaveabenchmarkagainstwhichyoucancompareyourprogress asyouembarkon theStrong Is theNewSkinny(SINS) plan.The secondpart focuses on the rest of your life—your diet, yoursleeppatterns,andyourstateofmind.Eachoftheseelementscanhelporhinderyourhealthandfitnesslevels.

Let’sgetstartedwiththehelping.

WhereAreYouNow?YourPersonalFitnessAssessment

First,we’llevaluateyourcardiovascularconditioning,musclestrength,endurance,andflexibility.Don’tstressaboutyourbaselineresults;thebestthingsaboutthemarethattheycanhelpmotivateyoutolaunchthefitnessprogramthatfollowsinthese pages, and that they give you a yardstick against which you can gaugeimprovements as youprogress through theplan.Recordyour results, and thenretestyourselfeveryfourweeks,preferablyatthesametimeofday,toseehowfaryou’vecomeandwhatyournextstepsshouldbe.

CARDIOCONDITION.Agoodway tomeasurehowhardyourheartworkswhenyou’re moving at a steady pace is to do step-ups. (Jog or walk in place for aminute or two.) For this test, you’ll need a 12-inch step or platform (in caseyou’rewondering,thestairatthebottomofastaircasetypicallyistooshort).Asquickly as youcan, stepupwithone foot then theother, anddownwithonefoot thentheother inacontinuouspattern.Dothis for3minutes.Youdonotneedtocountyoursteps.Afterthe3minutesareup,measureyourheartratebytakingyourpulseonyourwrist:Extendyourleft forearminfrontofyou,withyour palm facingup and your elbow slightly bent.Gently place the index andmiddlefingersofyourrighthandontheinsideofyourleftwrist,justbelowthebaseofyourleftthumb,untilyoufeelyourpulse.Countthebeatsin20secondsthenmultiplythisnumberby3togetyourheartbeatsperminute.Locateyourcountinthetablebelow.

TOOLSFORSELF-ASSESSMENT

Ifyou’relikemanywomen,youprobablyweighyourselffairlyregularly.That’sagoodstart,

especiallyifyou’retryingtomanageyourweight.Ifyoudon’tuseascale,that’sfine,too.

Afterall,thereareothermeasuresthatareworthpayingattentionto—suchasyourbody

mass index (BMI)and yourwaistandhipmeasurements. If youkeepa recordof these

figures, you can better gauge how your body is changing during the fitness program

(especiallyhowit’sgettingleanerandmoretoned).Afterall,losinginchesofbodyfatisas

importantasdroppingunwantedpounds.

Let’s startwithBMI: bodymass index is ameasure of body fat that’s basedon your

heightandweight.Tofigureoutyours, takeyourheight in inchesandmultiply itbyyour

heightininches.Next,multiplyyourweight(inpounds)by703,thendividethisnumberby

theprevioussum.ThisnumberreflectsyourBMI.Here’swhatitmightmean:aBMIbelow

18.5means you’reunderweight;between18.5and24.9 isnormalweight;between25

and29.9isoverweight;and30andaboveisobese.

ButBMIdoesn’ttellthewholestorywhenitcomestohealthandfitness,whichiswhere

atapemeasurecanbeuseful.Measuringkeyareasofyourbodycanhelpyougaugeyour

progressasyouworktogetstronger.It’sessentialtomeasureyourselfcorrectly,though,

oryou’llgetaskewedsenseofwhat’shappeningwithyourbody.Thismeansdon’tpull

thetapetoosnuglyorletitdigintoyourskin;also,don’tmanipulateyourbodybyflexing

ortensingyourmusclesorsuckinginyourgutwhiletakingyourmeasurements.

Measureyourselfnaked,ideallyfirstthinginthemorning,andholdthetapestraightas

youwrapitaroundeacharea.Measureyourbustatthefullestpart(whenyouarenaked),

usuallyatthenippleline;yourwaistatthenarrowestpart,betweenyourbellybuttonand

breastbone; your hips where your butt is fullest; your thighs in the area that has the

largestcircumference;andyourupperarmsinthewidestpartbetweenyourshoulderand

elbow.Keeparecordofthesemeasurementsandretakethemeverytwoorthreemonths

toseehowyourbody ischangingasyouundertakeandstickwith thedietandworkout

programinthisbook.Andifyou’redonewithmeasuringyourselfortryingtomeasureup

tosomevagueideal,nosweat;youcangaugeyourprogressontheprograminotherways

—bynotingchanges inyourstrengthandstamina,changes inhowyoumoveandfeel in

yourbody,differencesinhowyourclothesfeelandlook,andsoon.Therealvalueinusing

theseself-assessment tools is that theygiveyouconcrete informationbywhichyoucan

measureyourprogress.Somepeoplelikethat;somedon’t.It’syourchoiceastowhether

youusethem.

UPPER-BODY STRENGTH. Doing push-ups is the simplest way to gauge yourupper-body strength. So warm up with some jumping jacks or by jogging inplace,thengetdownonyourhandsandknees,straightenyourlegsbehindyou,andplaceyourhandsdirectlybeneathyourshoulders,palmsonthefloor.Engageyourabs,keepingyourbodyinastraightline,asyouloweryourbodytowardtheground,ideallyuntilyourelbowsareatarightangle;then,pushyourselfbackupto the starting position. Count how many push-ups you can complete in 1minute.Whenthetimeisup,compareyourresultstothefollowingtabletoseewhere you rank within your age group.https://www.presidentschallenge.org/challenge/physical/benchmarks.shtmlhttp://www.topendsports.com/

LOWER-BODYSTRENGTH.Tomeasure the strengthandenduranceof themusclesinyourlowerbody,giveyourselfthesquattest.Standwithyourfeethip-widthapart, keep yourweight over your heels (not the balls of your feet), and squatdown until your knees are bent at a 90-degree angle, then lift your body and

returntostanding.(Tomakesureyou’remaintaininggoodform,youcanplaceachairbehindyouandsquatdownuntilyourbuttalmosttouchestheseatbeforereturning to standing.)Count howmany squats you can do in 1minute, thencompareyourresultstothefollowingtable.

ADVANCEDLOWER-BODYSTRENGTH.Ifyou’realreadyfairlyfit,theone-legsquatisagreatwaytotestyourtrue lower-bodystrengthandyourbalanceat thesametime!Italsomayhelpidentifyimbalancesbetweenyourleftandrightsides(mostpeoplearestrongerononesideoftheirbodies,andthatsidetendstocompensatefor theother sidewhiledoing regular squats).Todo aone-leg squat, standonyourrightlegandliftyourleftfootafewinchesoffthefloorwithyourleftlegextended straight in front of you.Keep your abs tight as you lower your butttowardthefloorasifyouweregoingtositdown(youwantatleasta45-degreeangle on your standing leg), then stand straight up again.Do asmany one-legsquatsasyoucanin1minuteontherightside,thenswitchtoyourleftsideforaminute.Then,compareyourresultstothefollowingtable,basedonthenumberofsquatsyouperformedperminute.

Excellent >21

AboveAverage 16–21

Average 10–15

BelowAverage 8–9

Poor 5–7

VeryPoor <5

FLEXIBILITYINTHEHAMSTRINGSANDLOWERBACK.Flexibilityisanimportantpart

ofoverallfitness,andthesit-and-reachtestwillhelpyougaugeyourstatusinthisarea.Todoit, removeyourshoesandsitonthefloorwithyour legsextendedstraightoutinfrontofyou,yourfeetabout12inchesapart.Placeayardstickonthe floor and put a long piece of masking tape over the 15-inch mark,perpendiculartotheyardstick.Placetheyardstickbetweenyourlegswiththe0-inch mark closest to your crotch. With your fingertips in contact with theyardstick, slowly stretch forwardwith both hands as far as you can go, notingwhere your fingertips land (to the closest inch). Sit up again then repeat thestretchtwomoretimes;recordthebestmeasurement,thencompareyourresultstothefollowingtable.

Inches

Excellent >+115

Good +8to+115

AboveAverage +45to+75

Average +5to+4

ABALANCINGACT.Balanceisakeycomponentoffitnessthatcanhelpyouavoidinjuriesineverydaylifeandwhenyou’reworkingout,soit’sworthworkingtoimproveyours.Totestyourbalance,standonyourrightlegwithyourrightkneeslightlybentandbenddowntotouchyourrighttoeswithyourlefthand,asyouraise your left leg behind you a few inches. Return to the starting positionwithouttouchingdownwithyourleftfoot.Repeatthisasmanytimesasyoucanin 1minute, then switch sides and test your left leg’s balance. Compare yourtouches-per-minuteresultswithbothlegstothefollowingchart.

Excellent >21

AboveAverage 16–21

Average 10–15

BelowAverage 8–9

Poor 5–7

VeryPoor <5

YourLifestyleAssessment

Read each question or statement carefully, then choose the answer that bestdescribesyourattitudeorapproachtothathabitorissue(iftwoanswersapplytoyou,mark themboth and incorporate them in your total tally at the end).Becompletelyhonest!Nooneelsewill seeyour responses, soyou’re just lying toyourselfifyoufudgethetruth.

1.Whichofthefollowingbestdescribesyouroveralleatinghabits?a)IeatwhenI’mhungryandskipmealswhenI’mnot.b)Ieatregularmealsandsnacksonasetschedulethroughouttheday.c)Myeatinghabitsareerraticatbest.

2.Howmanyservingsoffruitsandveggiesdoyoueatontheaverageday?a)2to3b)5to7c)1ifI’mlucky

3.Whenyou’refacingadifficultchallenge—whetherit’strainingforarace,losing weight, or vying for a promotion at work—what kinds of thoughtstypicallyrunthroughyourhead?

a)Iexperiencesomeself-doubtandtrytotolerateitasbestIcan.b)Itrytopumpupmyconfidencebyremindingmyselfofmypast

successesandthatIhavewhatittakestohandlethishurdle.c)Ioftenbecomecriticalofmyselfandgetdiscouraged.

4.Howmanyhoursofsleepdoyougetonatypicalnight?a)Generally5to6.b)Usually7to9hoursanight.c)ItvarieswidelydependingonhowbusyIam.

5.Whenchoosingwhattoeat,howdoyouframeyourdecisions?a)Ihavewhateverappealstomeatthemoment.b)Ichoosenutritiousfoodsthatwillfuelmyactivities.c)Igrabwhateverisconvenient.

6.When your internal voice speaks up in your head—c’mon,we all haveone!—whoisshemostlikelytosoundlike?

a)Yourmother—sometimescritical,sometimeslovingandnurturingb)Yourbestfriend—kind,compassionate,andpositive

c)Your(fren)enemy—someonewho’souttocutyoudowntosizewhenevershecan

7. How many different colors of foods do you consume from MotherNature’srainbow(asin,fruitsandvegetables)eachday?

a)2or3.b)4ormore.c)1;Ilikeconsistency.

8.Whenyou’retotallystressedout,whatareyoumostlikelytodo?a)Callafriendandventmyfrustrations.b)Goforawalkorajog,ormeditate.c)Turntosweetcomfortbyraidingacoworker’scandydish,thevending

machine,orheadingtoaconveniencestoreforatreat.

9.Whichofthefollowingisyourprimarysourceofprotein?a)Meatorpoultryb)Avarietyofmeat,poultry,fish,and/orlegumes,nuts,andseeds

c)Whateverisquickandaccessible

10.Howwouldyoudescribeyoursnackingstyle?a)Imunchonwhateversoothesmyjanglednerves—andofteneattoo

much.b)Ichoosefoodsthatwillrejuvenatemyenergyorsatiatemyappetiteuntil

thenextmeal.c)Igrabwhateverishandy.

11.Howwouldyoudescribeyourattitudetowardexercise?a)Ifititinasoftenaspossible,butblowitoffwhenlifegetsreallyhectic.b)Exerciseisanessentialpartofmylife;Icouldn’tsurvivementallyor

physicallywithoutit.

c)Halfhearted;IworkoutwhenIfeellikeit,notwhenIdon’t.

12.Wheredomostofyourdietaryfatscomefrom?a)Animalproducts(meat,dairy,cheese)b)Plant-basedfoods(includingoils—olive,canola,andthelike)c)Fried

foods(chips,frenchfries,burgers,etc.)

13.Whenyouexperienceasetbackwhilepursuingagoal,whatareyoumostlikelytodo?

a)Takeabreaktosootheyourselfbeforedecidingwhethertotryagain.b)Thinkabouthoworwhereyouwentwrongandwhatyoucando

differentlynexttime.c)Giveup,thinkingyouareclearlynotcutoutforthispursuit.

14.Howdoyougenerallyfeelaboutyourbody?a)I’mfairlycomfortablewithit.ButI’mdefinitelyawarethatthereare

areasthatcouldbeimprovedupon.b)Ifeelverysecureinmyownskinandtakeprideinwhatmybodycan

do.c)I’munhappywithit.Itreallydoesn’tcomparewelltootherwomen’s.

15.Whichofthefollowingbestdescribesthewayyouconductyourlife?a)Ibelievethatsometimesgoodenoughreallyisgoodenough.b)Igenerallygohardorgohome;Itendtopushmyselftoorpastmy

limits.c)I’macreatureofhabitandtendtostaywithinmycomfortzone.

SCORING:

Tallyupthenumberoftimesyouchosea,b,orcasyouranswer,thenreadthesectionthatappliesmostfrequentlytoyou.Ifit’satie,readbothsections;ifit’sathree-waytie,readallthree.

Mostly a’s:You’ve got self-awareness on your side and some good lifestylehabits to go with it. But sometimes you aren’t consistent with your eating,sleeping, or exercise patterns, or you don’t dowhat you (probably) know youshouldbedoingwhenlifethrowsresistanceinyourpath.Trytobecomemore

conscious of the daily dietary, exercise, and other health-related choices youmake.Also,makeaconcertedefforttostarttreatingyourselfwiththeTLCandcompassionyou’dshowaclosefriend;thiswillmakeiteasiertomakeandstickwithpositivechanges.

Mostlyb’s:Youareinherentlymotivatedandself-disciplined,andyouenjoypushingyourselfphysicallywhilealso takinggoodcareofyourselfmentallyandemotionally.Keepupthegoodwork!Justmakesureyoucontinuetotaketimetodothingsthatwillrestore,recharge,andrefreshyourbodyandmind—aswellaschallenging theminall therightways.Afterall,you’reawareofyour limits,butyoudon’talwayshonorthem.Theprogramthatfollowswillhelpyouwithallofthis.

Mostly c’s: It seemsyoustickwith the familiar (evenwhen it’snotworkingforyou)oryou feel toooverwhelmedtochangeyourhabits.Granted,yougetpointsforadmittingthetruth—andbypickingupthisbookyou’vealreadytakenthe first step toward improving your health and your strength, inside and out.Heedthedietaryand fitnessadviceand thegame-changingattitudeadjustmentsthatappearonthefollowingpagesandyou’llbeonyourwaytobecomingthestronger,fitter,healthieryouyou’vealwayswantedtobe.

HOWOLDISYOURBODYINFITNESSYEARS?

Itmaysoundlikeanoddquestionbutnoteveryoneagesinalinearfashion.Youcouldbe

forty-five but have the cardiovascular fitness of a twenty-five-year-old—or vice versa. In

recent years, researchers at the Norwegian University of Science and Technology in

Trondheim, Norway, have developed a way to assess aerobic fitness (outside the

laboratory!) and estimate your “fitness age,” based on how well your body functions

comparedtoitstruebiologicalage.

These researchers have even developed an online calculator (at

http://www.ntnu.edu/cerg/vo2max)thatletsyouseeyourresultsimmediately.Todothe

calculations,you’llneedtomeasureyourwaistlineandyour restingpulse rate;describe

howfrequently,long,andhardyouexercise;andgiveyourage.Youmaydiscoverthatyour

fitnessageisyoungerthanthenumberofbirthdaysyou’vecelebrated,whichcouldinspire

youtokeepupthegreatworkorevenkickitupanotch!

3DevelopingStrengthfromtheInsideOut

Yourheadcanbeyourfriendorfoewhenitcomestogettingstronger,fitter,andsexier.That’sbecauseyourmindisyourmostpowerfulmuscle,soyoucaneitherflexittoboostyourmotivationandperseverance(whichisgreat)orclenchittoresist your efforts (which is bad). Our advice is to pick option number one.Here’swhatyoustandtogain:astronger,moreconsistentsenseofmotivation,acan-dospirit,aclearervisionofyourgoalsandthementalclarityandfortitudetoreachthem.

So ask yourself, is your mind your ally or your enemy when it comes togetting fit? When you think about your body—its state, its shape, and itscapabilities—doyourthoughtssoundmorelikethehip,coolcaptainofyourowncheerleadingsquadormorelikeanabusiveprisonguard?Ifit’sthelatter,it’stimetoevictthatcritical,sadisticvoiceandreplaceitwithamorepositiveone.

Thekeyistochangethewayyouthinkandtalkaboutyourbody;ifyoudon’thave anything nice to say, shut up already! Seriously, it’s time to reclaim yourmindandputittogooduseforyourbody’ssake.Ifyou’vealreadygotanupbeatoutlook,youcankickupyourmentalstrengthandpositivityanotchortwoandtake it to thenext level.The truth is that you can talk yourself intooroutofanything,sowhynotsteeryourselfinapositivedirection?

Afterall,yourbeliefsystemisanimportantpartofgettingtheresultsyouwant.Themain difference between a superstar athlete and a regular Jane is that thesuperstarathletetrulybelievesshecanachievehergoals.Shehastheconfidence,hope, and can-do spirit that will help carry her to the prize (of course, sheprobablytrainslikeamaniac,too,butit’samistaketounderestimatehowbigarole mental outlook plays). In fact, research at Santa Clara University inCaliforniafoundthatperceivedfitness(thatis,aperson’sbeliefaboutherleveloffitness)isastrongerpredictorofthepsychologicalbenefitsthatareassociatedwithexercisethanheractualfitnesslevel,asmeasuredbyVO2max(themaximumrateof oxygen consumption, which reflects aerobic fitness). That’s right: believingthatyou’refitconfersmorepowerfulpsychologicalbenefitsthansomemeasuresofactualaerobicfitness.Amazing!

Anotherbodyofresearchsuggeststhatself-efficacy(thestrengthofyourbelief

inyourabilitytocompletetasksandachieveyourgoals)helpspeopleadheretoan exercise program better. And some studies indicate that having a sense thatyou can overcome barriers to physical activity is associated with long-termmaintenanceofregularexercise.Sooneofthefirststepstoachievingastrong,fitbodyistostrengthenyourmind-set.Withthischapter,we’llhelpyoubuildthementalmuscle thatwillenableyoutoreachyourphysicalgoalsanddevelopanarsenalofpowerfulpsychologicaltoolsandresourcesthatcanhelpyoumaximizeyourpotentialinallareas.

Plus, cranking up the strength in your head while you’re ramping up yourphysical strengthwill produce awin-win outcome: themental vigor you’ll bedeveloping will fuel your physical fitness and vice versa, creating an awesomemind-body synergy that will help you grow and thrive and become the bestversion of yourself yet. After all,when you gain physical confidence, youwilllikely gain psychological confidence, too. When you condition your body toovercomehurdlesorbouncebackfromsetbacks,youwillencourageyourmindtodothesame.It’satwo-waystreet.

It’stime,then,totalkyourselfintogettingfit—orfitter,ifyou’realreadyfit—startingnow.Youneed togetyourheadonboardwith theplanandconditionyour state of mind, too. By adopting mojo-boosting mantras, choosing to seeyourself in amore flattering light,havingmental rehearsalswhereyouvisualizeyourfittest,strongestselfinaction,andsoon,youcanbuildastrong,sexymind-setfromtheinsideout,onethatwillhelpyouachievethatrealityontheoutside,too.Therearesomanywaystodothis.Butthefirststepistohaveclear,well-defined goals that outlinewhat you intend to do andhowwell andoften youmeantodoit.Spendingthetimeandenergymappingoutyourgoalsalsosendsasignaltoyourbrainthatacertainlevelofcommitment,persistence,andongoingeffortwillbeinorder.

The best way to frame your goals is to give themwhatwe call the STARtreatmentmentionedearlier:

Specificwith a clear,measurable target so you knowwhat you’reworkingtoward;Time-basedwithasetdeadlinetokeepyouontrack;Action-orientedwithstepsthatwillhelpyoureachyourgoal;Realisticandachievableforyou,givenyourcurrentleveloffitness.

Tobeeffective,yourgoalshouldbeframedintermsofthespecificactionsyou

willcarryout(whichareunderyourcontrol),nottheresultsyoudesire(whichareoutsideyourcontrol).IfyourgoalistodoaToughMudderevent,youmightstateitthisway:MygoalistoparticipateinaToughMudderintwomonths;Iwill get ready by doing the workouts that follow five days per week and byexercisingoutdoorstwiceaweek.I’llstartwith30minutesandgraduallyincreasetheintensityandlengthofmysessionsuntilI’mreadyforraceday.

You could even concoct away to (literally!) see your goals by creating andhanging a storyboard that’s filled with images, inspirational quotes, andmotivational tips about your goals in your bedroom.Look at your board dailyand find a way to design a visual depiction of your progress (with a chart orgraph, for example). Having a physical representation of your progress andaccomplishmentsisagooddailymotivatortokeepuptheexcellentwork.

Byusingavarietyofpsychologicaltipsandtricks,youcanhelpyourselfgainmental toughness, which can provide a shortcut to lasting self-motivation andprogress.Usedtogether,thestrategiesthatfollowwillhelpkeepyoufocusedandonthefasttracktoyourgoalofgettingstrongandfit—soincorporateasmanyofthemasyoucaninyourlife.

THINKABOUTWHAT’SMOTIVATINGYOU.Askyourself,whydoIreallywanttogetstrongerandfitter?What’sinitforme?Doyouwantthisforintrinsic(internal)reasons(tofeelhealthy,powerful,andcompetent)orextrinsic(external)ones(toattract positive attention for your hot-bod-to-be)? The answermatters becauseresearchsuggeststhatpeoplewhoaremoreintrinsicallymotivatedareoftenbetterabletobouncebackfromdisappointingperformanceandstickwiththepursuitofa particular goal because it’s personallymeaningful. Ifmost of your reasons forembarking on this plan are extrinsic, try to stack the deck in your favor byidentifyingwaysyoucanbetterenjoytheprocessandthefeel-goodbenefitsthatcomefromdoingso.

PICTUREYOURSELFROCKINGYOURPERFORMANCE.After Jenwatches themovieSaltwithAngelinaJolie,shevisualizesherselfasthatcharacter—akickass,strong,superheroofawomanwhocantackleanything.Later,shebringsthat imagetomindbeforeherworkouts—andendsupfeelingasifshecandoanything.It’snotafluke:usingstructuredimagery,orvisualization,greatlyincreases“thechanceofattaining superior performance because [mental] images program muscles,” assports psychologists Costas Karageorghis and Peter Terry write in their book

InsideSportPsychology.Themorevividyoucanmaketheseimagesandthemoreyou can recruit each of your senses by imagining the sight, sound, and feel ofwhatyou’redoing,themoreeffectivelyyouwillprimeyourmusclesforoptimalperformancewhentheynextengageinthatactivity.

The reason: “Visualizing yourself performing any skill causeselectromyographical (EMG) activity in the relevant muscle groups, similar towhatwouldoccurduringthephysicalperformanceoftheimaginedmovement,”as Karageorghis and Terry explain. In other words, these visual rehearsals canactually help improve your physical skills in ways that will enhance yourperformance.

Ifyoucanseeitandfeelit,youcanachieveit.This isaparticularlyhelpfulstrategytousebothwhenyou’re learninganew

skill (and trying to imprint the basicmovement pattern in yourmemory) andwhenyou’retryingtorefineyourskills(andpreparingforcompetition).

DEVELOP A MANTRA. It may sound super spiritual, but amantra is really just averbal statement that reinforces apositivemind-set. It canbeextremelyhelpfulfor keeping yourmotivation up and your spirits highwhen embarking on theget-strongprogram.Thekeyistocomeupwithastatementthatreallyresonateswithyoupersonally,notsomethinggeneric.Itdoesn’thavetobecomplicated;itcanbesomethingsimplelike“I’mtough,I’mstrong;Icandothis!”

Jen’spersonalmantrais“Believeit;achieveit.”Stacey’sis“BecauseIcan!”Starteachdaybyrepeatingyourmantraoutloudtogetyourselfintotheright

mind-set.Repeatitagainthroughouttheday—includingbeforeandduringyourworkouts—tobolsteryourresolveandinspiration.

Similarly,youcanalsogiveyourselfverbalcuestoenhanceyourperformanceduring aworkout or sporting event.Having a simple phrase inmind—such as“Kickit!”“Pumpitup!”“100percent!”or“Unstoppable!”—canhelppsychyouuptogiveafull-throttleeffort.Themoreoftenyougiveyourselfthesepositive,energizingmessages,themoreyou’llcometobelievethem.

HOTTIP

Part1:Saveyourfavoritehigh-energysongsforapump-yourself-upplaylist.Thatway,they’llstay

fresh,andyouwon’tgettiredofthem.Youcanlookforwardtolettingtheminspireyoutopushyour

pace,yourstrength,oryourintensitywhenyouhearthem.

Part2:Createaplaylistthatincludeswordsorthemesthatspeaktotheintentionbehindwhatyou’re

tryingtoaccomplish—songslike“EyeoftheTiger”bySurvivor,“Stronger”byKanyeWest,“PushIt”by

Salt-N-Pepa,or“PumpIt”bytheBlackEyedPeas.Researchhasfoundthatlisteningtosongswithan

emotionallychargedmessagecangiveyouasignificantphysicalandmentalboostbeforeengagingin

competitionorplayingasport.

HUGYOURFEAR.Ifthethoughtoftryinganewformofexerciseortrainingforanevent that’s harder than anything you’ve done before scares the bejesus out ofyou,takeabreathandthenstanduptoyourfear.Ifyouwanttotrytogettothebottomof it, you could ask yourself these questions:What’s holdingmeback?WhatamIreallyafraidof?Oryoumaybebetteroffsimplyacknowledgingthatyou’re afraid and going for the challenge anyway.When you get to the otherside, the fearwill be gone, and thepayoff (in termsof fitness, confidence, andinner and outer strength)will be enormous.Remember,when you take smartrisks,you’relikelytogetvaluablerewards.

PSYCHOLOGICALSTRATEGIESTOSUITEVERYSITUATION

Todevelop themental fortitudeyou’llwantandneed to reachyourgoalswith theSINS

plan,it’sbesttorelyonpsychologicalstrategiesthatwillhelpyouwiththesituationyou’re

facing.Thisway, youcanpersonalize themosthelpful tipsand tricksso they’ll suit you

andyourneeds.Here’show:

Situation:You’retryingtomusterthecouragetosignupforakillerboot-camp

programyouheardabout.

Strategies:

Thinkaboutwhat’smotivatingyou.

Hugyourfear.

Developamantra.

Findafitnessmentor.

Situation:Youwanttokeepyourselfenergizedanddriventoseeyourprogramall

thewaythrough.

Strategies:

Thinkaboutwhat’smotivatingyou.

Developamantra.

Developamantra.

Re-createawinningfeeling.

Findafitnessmentor.

Usepre-workoutritualstoputyouintherightframeofmind.

Cultivatehabitsthatenergizeyourbodyandmind.

Situation:You’refeelingblahbeforeaworkout,andyouwanttokickupyour

inspirationafewnotches.

Strategies:

Thinkaboutwhat’smotivatingyou.

Re-createawinningfeeling.

Pictureyourselfrockingyourperformance.

Focusonwhat’swithinyourcontrol.

Situation:You’reinabad(sad,tense,orotherwisenegative)mood,andyoujust

don’tfeellikeworkingout,eventhoughyouknowyoushouldsuckitup.

Strategies:

Manageyourmoods.

Makeyournegativeemotionsworkforyou.

Re-createawinningfeeling.

Reformthenegativechatterinyourhead.

Situation:You’refeelingoverwhelmedandintimidatedbyanintenseathleticevent

that’scomingup.

Strategies:

Pictureyourselfrockingyourperformance.

Hugyourfear.

Focusonwhat’swithinyourcontrol.

Practice,practice,andpracticesomemore.

Reformthenegativechatterinyourhead.

Situation:Youhadadismalworkoutsessionyesterdayandwanttogetonabetter

tracktoday.

Strategies:

Pictureyourselfrockingyourperformance.

Anchoryourselftothehereandnow.

Re-createawinningfeeling.

Reformthenegativechatterinyourhead.

Situation:You’reinanexerciserutandindangeroffallingofftheprogram.

Strategies:

Developamantra.

Overcomemotivationalslumps.

Keepthingsfresh.

Expecttothrive.

Situation:Yourockedatacompetitionoreveninachallengingworkoutandwantto

keepthathighgoing.

Strategies:

Developamantra.

Reviewwhatwentright.

Usepre-workoutritualstoputyouintherightframeofmind.

Relishyoursuccess.

MANAGEYOURMOODS.Howmanytimeshaveyouheardthatsomeonebailedonaworkoutorsocialplansbecauseshejustdidn’tfeeluptoorinthemoodforit?(Maybeyou’veevendonethisyourself.)Therealityisthateveryoneexperiencesupsanddowns.Butyoudon’thavetoletyourtraining(ortherestofyourlife)beat themercyofyourmoods. Instead,youcan learn to regulateyourmoodswithstrategiesthatwillhelpyouregainyouremotionalequilibriumandgetthemostoutofyourworkoutsandyourlife.

Todothis,userelaxationtechniques(likedoingdeepbreathingorprogressivemuscle relaxation exercises or listening to calmingmusic) when you’re feelingtenseor angry.Take a refreshing showeror anaporhave anenergizing snackwhenyou’refeelingtired.Bolsteryourconfidencebygivingyourselfapeptalkwhen you’re feeling stressed out or overwhelmed, and remind yourself thatexerciseisoneofthebestmoodboostersaround.Researchhasfoundthatitcaneven alleviate anxiety anddepression aswell as (and in some cases better than)medicationscan.AndnoRxisrequired!

FOCUSONWHAT’SWITHINYOURCONTROL.Youcan’tcontrol theweather,otherpeople,orthealignmentoftheplanets,butyoucancontrolyourattitudetowardexercise,competition,andmanyaspectsofyourlife.Learningtocopewithandthriveinthefaceofadversityandsetbacksisatruetestofmentaltoughness.So

be prepared (mentally) to deal with unexpected challenges and use flexiblestrategiestogetthrough,over,oraroundthem.Ifyourworkoutpartnercancelsatthelastminute,haveabackupplaninmind,whetherthatmeansgoingsoloorfindingasubstitutepartner.Ifyourhikegetsrainedout,bringyourwalkindoors—to a treadmill (set on an incline) at the gym or use a fitness app on yoursmartphoneinyouroffice.

Thepoint isdon’tgetbummedwhenlife throwsawrenchinyourwell-laidplans;getbusycomingupwithplanBorCbytakingstepstocontrolwhatyoucan.Complaining isn’t a valid strategy.Whenobstacles get in thewayof yourfitnessregimen,figureoutasolutionforsurmountingthemsothatyoucangettotheprizeofgaininggreaterstrength,health,andfitness.

ANCHORYOURSELFTOTHEHEREANDNOW.Don’tdwellonwhathappenedduringyesterday’s workout or what could happen tomorrow. Stay focused on thepresentmoment—whatyou’redoingrightnow!Clearyourmindofextraneousthoughts,andiftheydofloatacrossyourconsciousness, letthemdosowithoutgrabbingonto themor reacting to them.Keepyour attention and focus firmlysquaredonwhatyou’redoingatanygivenmoment.Aimfortotalimmersionintheexperienceathand,andyou’llsetyourselfupforthephenomenonknownas“flow,”astateofmindinwhichyoubecomesoengrossedinwhatyou’redoingthat you lose track of time and place as you get in the groove of peakperformance. In this state, you feel in control of what you’re doing and getpleasure from the experience. It’s one of the best ways to get maximumenjoymentandsatisfactionoutofyourtrainingandyourlife.

OVERCOMEMOTIVATIONALSLUMPS.Believeitornot,oneofthebestwaystodothis is to set small,achievablegoals thatarebasedonwhereyouarenow—andpursue them with gusto. Reaching these mini milestones will boost yourconfidence. After all,motivation “is very closely related to confidence becausewhen we believe we can achieve a particular end, we are truly motivated topursue it with vigor and enthusiasm,” as sports psychologists Karageorghis andTerry note. To jump-start motivation when it wanes, it also helps to treatyourselftoachangeofscenery(perhapsanoutdoorworkoutinsteadofoneatthegym),anewcompanion(maybesomeoneyouhaven’tworkedoutwithbefore),oradifferent format (perhapsaSpinningorkickboxingclass insteadof runningonthetreadmill).

RE-CREATE A WINNING FEELING. Think of a timewhen you performed at yourabsolutebest,whetheritwaswhileplayingasport,givingapresentationatwork,ordoingsomethingelse.Relaxandtrytorememberthosefeelingsofcompleteconfidence, of being fully switched on and in the optimal performance zone.Notewhatwasespeciallygoodaboutyourmind-setandyourperformanceandhow intensely focusedyouwere.Then try to imagineyourself performing likethisagainthenexttimeyoutackleaworkoutoranotherchallenge.Afriendofoursmakes a habit of recalling the “euphoric high”—the sheer thrill—she feltaftercompletingherfirstmarathonandoftenusesittokickuphereffortstothenext level in her workouts. If you carry a winningmind-set with you, you’llenhanceyourchancesoffeelingandfunctioningatyourbest.

MAKEYOURNEGATIVEEMOTIONSWORKFORYOU.Youhavetwochoices:youcaneither change your perception of your feelings, or you can take action to dosomething about them. Start by figuring out what’s frustrating you. Is it thatyou’reinafitnessrutoryou’vehitafitnessplateau?Ifso,youcaneitherchangeyourperceptionbyviewingitasasignthatyou’vemadeconsiderableprogressorthatyouwereoverlyambitiousaboutthetimeframeyouhadinmind,andyouneed to adjust your expectations. Or you could look at the pattern you’veestablishedandtweaksomething—bydoingintervalsorchangingtoanewcardioactivity. Either way, that uncomfortable feeling is a signal that some kind ofchangeiswarranted.

FIND A FITNESSMENTOR. Look for someonewho ismore disciplined and fitterthanyouandtrytolearnfromthatperson.Askthepersonforspecifictipstohelpyou along. Steal her best exercise strategies. Let her push and challenge you.Thinkofherwhenyousufferacrisisofconfidenceormotivation.Tellyourself,“Ifshecandoit,socanI!”Havingafitnessmentorinyourlifeislikehavingahiddenstashofeffectivetoolstohelpyougetthejob(ofgettingfitandstrong)done,withalittlehelpfromyoursuper-fitfriend.It’stheexerciseequivalentofhavingabusinessmentor,someoneyoucanemulate,turntoforadvice,andlearnfromatwork.Remember,youdon’tneedtoreinventthewheel—infitnessorinlife—tofindawaytosucceed.

KEEP THINGS FRESH.One of the best ways to ward off exercise burnout is toincludevariety inyourworkouts—not justvariety intermsof theactivitiesand

movesyoudobutalsoregularchangesofvenue,thepeopleyouworkoutwith,and different sequences in the drills you do.Our close friend Ellen frequentlydoesherstrength-trainingworkout inreverse, just tosurpriseherbrainandherbody.Eventhoughit’sthesameworkout,justinadifferentorder,shesaysitfeelsdifferenttoher,whichinspireshertoworkharder.Therealbenefittochangingup your routine or location regularly is that doing so will help prevent yourworkouts from feeling stale and help you avoid hitting performance plateaus,bothmentallyandphysically.

REVIEWWHATWENTRIGHT.Afterakickassworkoutoramajoraccomplishment,takeafewmomentstorecallthedifferentfactorsthatwereinvolvedinthatpeakperformance.Useyour senses torecallwhatyousaw,heard,or feltduring thatstellarshowing.Trytorememberthescriptthatwasrunningthroughyourheadand how it may have influenced your performance. There’s no guarantee thisrecipewillleadtothesameoutcomenexttime,butthere’sagoodchancethatitwill.Soyou’llwanttorememberit!

USE PRE-WORKOUT RITUALS TO PUT YOU IN THE RIGHT FRAME OF MIND. Havingdailyritualscanhelpyoustayinspiredandfocusedonwhatyou’redoingtomovetowardyourgoals.Butritualsarehighlypersonal,soit’simportanttoexperimenttofindwhatworksforyou.Onewomanmightgetinspiredtoheadtothegymrightafterherearly-morningdogwalk.Anothermightmake itahabit toeatahard-boiledeggwithwhole-wheattoastbeforeaheavy-dutyworkoutortowearherfavoriteexerciseclothesorreadinspirationalquotestopsychherselfupforahard-coresession.Thespecificideasaren’twhatmatter;whatisimportantisthattheritualyouchoosemotivatesyouinsomeway.Byconsistentlyusingthesamepsych-yourself-uptacticsbeforeaworkoutorcompetition,you’llbegivingyourbrainandyourbodysignalsthattheywillneedtoswingintoactionandgivetheirbesteffortverysoon.

PRACTICE,PRACTICE—ANDPRACTICESOMEMORE.Butdoittherightway!We’reall familiarwith the adage that practicemakes perfect, but it’s only true if thepractice is appropriate and gives us valuable feedback that helps us learn. AsKarageorghisandTerrynoteinInsideSportPsychology,“Inappropriatepracticehasalmost the same effect as no practice or could even result in a decrement inperformance.”Sotakeyourpracticesessionsseriously,anddoyourbesttomaster

theskillsyou’retryingtodevelop.Don’tsacrificethequalityofyourmovementsfor the sakeofquantity (as in, repsor the total lengthofaworkout).Focusonexecuting and fine-tuning themoves, one by one, so that eventually you’ll dothemcorrectlywithouthavingtothinkaboutit.That’sthewaytopractice!

REFORM THE NEGATIVE CHATTER IN YOUR HEAD. It’s not enough to silence thenegative thoughts that tell you that you aren’t fit enough to try kickboxingorSpinningorthatyoucan’thackacyclo-crossrace.Abetterapproachistoreplacethatnaysayinginnervoicewithonethattakesamoreproductiveview;insteadofchastisingyourself formakingamistake inanathleticevent,amoreproductiveapproachwouldbetoacknowledgethegoofandfigureouthowyoucan learnfromit.What’sthehiddenlesson?Whatcouldyoudodifferentlynexttime?Theidea is togetyour innercritic toworkforyou,notagainstyou,bygivingyouuseful feedback that you can use to help improve your performance.As sportspsychologist Shane Murphy, PhD, author of The Achievement Zone, notes,“Successfulpeople…viewmistakesasanopportunitytolearn.”

Similarly, ifyou falloffyourworkoutprogramatanypoint, shrug itoffandsimplyclimbbackonboard,withoutbeinghardonyourself.Treatyourselfwiththe same kindness and compassion you would show a close friend, and yourconfidence and self-efficacy will increase. Plus, if you pick yourself up, dustyourselfoff,andkeepmovingtowardyourgoal,youcangainwisdomfromyourerrorsandbadchoices,wisdomthatyoucanthenusetobenefityourself inthelongrun.Susan,a singlemotherof two, found thatdespiteherbest intentions,shefrequentlymissedtheafternoonexerciseclassessheenjoyedathergym.Theunpredictablenatureofherworkandpersonallifesimplygotintheway.Ratherthangettingmadatherselforfrustratedbyherlife,Susanchosetolearnfromthepattern:shefoundafriendwhowaswillingandabletogetup30minutesearlierinthemorningssotheycoulddopre-sunriseworkoutstogether.

CULTIVATEHABITSTHATENERGIZEYOURBODYANDMIND.Buildingastronger,fitterbody requires consistent energy and effort, so you’ll need to replenish yourreserveswhentheystarttogetlow.Tosomeextent,youcandothiswithyourthoughtsandfeelings,butyou’llalsowanttodothiswithyourlifestylehabits—byregularlygettingenoughrestandsleep,managingstresseffectively,fuelingupwithhealthyfoods(seechapter4),andsustainingaconsistentlyrelaxedbreathingrhythm.

So ditch the late-night to-do lists andmake sleep a priority by carving outample time for 7 to 9 hours of shut-eye per night.Most of the repair of thebody’s systems, including our muscles, occurs during sleep, and the brainconsolidates new information into memory during sleep. On the other hand,getting too little sleep can take a toll on yourworkout habits. In fact, a 2012studybyresearchersattheUniversityofChicagofoundthatwhenhealthyadultshad their sleep restricted to 5-hours per night (down from 8-hours per night),they experienced a 31 percent reduction in physical activity levels and a 24percent reduction in the intensity of their exercise sessions.Thiswas especiallytrueofpeoplewhoexercisedregularly,whichsuggests thatphysically fitpeoplereallydoneedamplesleeptorecoverfromexercise.

Similarly,lettingstressgettheupperhandcaninterferewithyoureffortstogetfitterorpursueothergoals.Inarecentreviewoffifty-fivestudiesthatexaminedtheinfluenceofstressonphysicalactivity,researchersfromYaleUniversityfoundthat both stressful events and the perception of psychological stress consistentlyhaveanegativeeffectonpeople’seffortstobephysicallyactive.(That’sashamebecausemoderate tovigorousexercisecanactuallyrelieve stressandboostyourabilitytocope.)

Somakeaneffort torestore,recharge,andrefreshyourbodyandmindonaregularbasisbyhandlingtheselifestylehabitstherightway.Besuretocarveoutampledowntimeforrestaswellassleep;makeanefforttoenjoyquietsolituderegularly,evenifit’sjustfor5to10minutesaday,soyoucanreflectonthegoalsyou’repursuingandrechargeyourenergyandenthusiasm.

RELISH YOUR SUCCESS.Many peoplemake themistake of reaching for a newfitness goal as soon as they’ve attained the one they had set their sights on.Wheneveryouaccomplishsomethingyou’reproudoforyoureachasignificantmilestone in your training, it’s important to pause, give yourself amental highfive,andenjoyyoursuccess.Ifyoureplayitinyourmind,you’llreinforceyoureffortsandyourdesiretocontinuetoforgeaheadinyourjourneytoastronger,fitter,sexieryou.Soaftercompletinga10Krace,ateamtriathlon,anewbeltinmartialarts,oranothermeaningfulevent,takeamomenttopatyourselfontheback, bask in a bit of pride, and fully appreciate what you’ve done. You’veearnedit!

EXPECTTOTHRIVE. Ifyoutake therightphysical steps toget fitterandstronger,

andyoudowhateveryoucantopreparementally,you’llgaintrustinyourabilityto do well in challenging situations. This will help create a self-fulfillingprophecy. If anyone can attest to the truth in this, it’s Stacey’s friendNancy,who’s on a competitive rowing team. She trains hardwith her teammates fivedaysaweek,runsonherownonceortwiceaweek,andalwayslooksforwardtotheregattas.Bythetimeracedayrollsaround,Nancyhasherheadintherightplace (she expects to work well with her teammates, have a good time, andperformwell) because she knows she hasworked hard physically to get ready.Thanks to her attitude and work ethic, she trusts the preparation process andexpectstothrivefromit,andsheisrarelydisappointedintheoutcomeoftheseraces.Indeed,ifyoucommittogettingfitandyoubelieveinthetrainingyou’redoing, you can stopworrying about your performance. Instead, you can let ithappennaturallyandautomatically.

As you strive to achieve your goals, you’ll be pushing yourself out of yourcomfort zoneand further into the fit andconfident zones,which iswhereyoubelong.What’smore, you’ll set yourself up for a positive ripple effect; feelingfitter,stronger,andmorecapableinthephysicalarenacanhelpyoustarttofeelthat way in other domains—professionally, socially, emotionally, and so on.Developingthiskindofcan-dospiritcanhelpyoufeelmorecomfortabletakingsmart risks that could lead to greater fulfillment, empowerment, and self-actualizationinyourentirelife.

Thinkofitthisway:thisisyouropportunitytoliveuptoyourpotentialandbecomeyourbest,most authentic self,not thepersonotherpeople seebut thestrong,fitpersonyoutrulywanttobe.Theprocessstartsinyourhead,extendstoyourbody,andradiates(positively)intotheworldfromthere.Sogoahead—setitinmotion!

4TheStrongIstheNewSkinnyDietPlan

Youknowtheoldadagethatyouarewhatyoueat?Well, ithasnewmeaningwhenyou’re trying to build a stronger, healthier body.The truth is, your dietprovidesthefoundationforalmosteverythingyourbodydoes,andit’scentraltoanyhealthy fitnessprogram.Itaffectswhetheryougainweight, loseweight,ormaintain your current weight. Plus, what you eat provides the fuel for yourworkouts and the soothing salve for your body’s post-exercise recovery.Usingnutritious foodsas sourcesof fuel,energy,andvitalitywillhelpyoubuild lean,sculptedmuscle;ahealthy,resilientphysique;andanoverallsexybody.

Wholesomemeals—withtherightamountsofleanprotein,fruitsandveggies,wholegrains,andhealthyfats—willhelpyouevolvephysicallyandmentallyintothekick-asswomanyouwanttobe.Butjustasimportantaswhatyoueatiswhatyoudon’teat.Weknowyouknowwherewe’regoinghere,butwe’regoingtosay it anyway, as it’s that important: to become the fittest, hottest you, it’simportant to eliminate added sugars, refined carbs, processed meats, andunhealthyfats.Theseitemsdon’tofferyourbodygood-qualityfuelorsustenance,andtheypromotesneakyinflammationthatcanharmyourhealth.Sosteerclearof them!Plus, ifyou feedyourbody junkbeforeexercising,you’reunlikely togettheenergy,stamina,orstrengthyouwerehopingfor.Feedyourbodyclean,nutritiousfood,bycontrast,andyou’llhaveplentyofred-hotenergytospare.

Don’tworry;theideahereisn’t todepriveorstarveyourself.Thatwouldbetorture,and,well,we’rejustnotintothat.We’rebothfoodlovers!Sowemakeoptimal foodchoices forourbodies—without sacrificing flavoror satisfaction—every chanceweget.Thinkof this as opting for performance-enhancing foodsinstead of performance-detracting ones, as choosing foods that will restore,rejuvenate,andrevitalizeyoufromheadtotoe.Wholesome,nutritiousfoodswillboostyourenergyandimmunesystem,helpyoubuildandmaintainleanmusclemass, promote better digestion and skin appearance, and enhance your brainfunctionandemotionalwell-being.

Tothatend,you’llwant tochoose fresh,whole-plant foods (as in, fruitsandvegetables)thatrepresenteverycoloroftherainbow:red,orange,yellow,green,blue,indigo,andviolet.(RemembertheacronymROYG.BIVthatyouusedas

akidtorecallthehuesintherainbow?Itappliestothecolorsofthefoodsyoushould be eating, too.)You’llwant to choose your complex carbs carefully, aswell,optingforwholegrainslikequinoa,amaranth,oatmeal,andsproutedgrainbread,ratherthanthingsthataremadewithworthlesswhiteflour.Whilecarbhasbecomea four-letterword in recentyears—havingbeenblamed for everythingfrom belly fat to fatigue—remember that there are good carbs (like fruits,vegetables, and whole grains) and bad carbs (like simple sugars and processedstarches). Carbohydrates provide much of the energy your body needs forexercise andorgan function aswell as for themetabolismof fat. So it’s ahugemistake to eliminate carbs! Justmake sure thatmost of your carbs come fromnature,notabox.

Inaddition, it’s importanttoconsumeleanproteins,particularlyfish,chickenandturkey,leanbeef,andlotsoflegumes(lentils,blackbeans,chickpeas,andthelike). Having adequate protein is critical for building and maintaining musclemass, for repairing various tissues in the body, and for providing a secondarysourceofenergyforyourbody(carbohydratesarethemainsource).Italsohelpsyou stay full longer, which can make it a whole lot easier to control yourmunchingandhenceyourweight. In fact,a2013studyfromtheUniversityofMissouri found that having a high-protein snack in the afternoon, three hoursafter lunch, led to reduced hunger and increased fullness throughout theafternoon.

Also, be sure to opt for healthy monounsaturated and polyunsaturated fats(thinkoliveoil,canolaoil,avocado,nuts,andseeds)ratherthanartery-cloggingsaturated fats or trans fats.Despite their sometimes negative reputation, fats areimportant for your health because they transport fat-soluble vitamins, form themajormaterials of cellmembranes and a protective coating for internal organs,and insulateyourbodyagainst cold temperatures.Theyalso increase the satiety(feelingsof fullness)youget fromameal.Butaswithcarbs, therearegoodfatsandbadfats—so,again,choosewisely!

Thebottomline:Includemoderateamountsofleanprotein,healthyfats,andcomplexcarbs ineverymeal,andyou’llkeepyourappetite incheck.You’llbeboostingyourbody’smetabolicefficiencysimultaneously, soyoucanbuild leanmusclemassandburnbodyfatfaster.

Takingthisapproachwillalsohelpyouratchetupyourenergyandvitalitysomuchthatyou’llfeelturbochargedasyoureachfornewgoals,suchascrankingupyourstrength-trainingworkoutsorcompetinginachallengingathleticevent.Achievingthesegoalsessentiallyrequiresaback-to-basicsstyleofeatingthatrelies

primarilyonfoodsthatcomefromtheground,withmoderateportionsofmeat,fish,andpoultry.There isn’tapillon themarket that’sgoing todo it foryou.While some experts tout the benefits of the latest supplements—such as greencoffee-bean extract (which is derived from raw, unroasted coffee beans andpurported to have weight-loss benefits), chromium picolinate (a mineralsupplement that some people believe can improve blood sugar control and aidwithweight loss), andGarcinia cambogia (anherbal supplement that comes fromthe tamarind fruit and supposedly suppresses appetite)—there’s little to noevidencethattheseingredientsboosthealthorweightmanagementoreventhatthey containwhat they claim to. (A recent study byConsumerLab.com foundthatmostGarciniacambogiasupplementsdon’tcontaintheamountslistedontheirlabels; one product had only 16 percent of the claimed amount!) If you’reinclinedtotakesupplements,askyourdoctorabouttakingamultivitaminandanomega-3 fish oil capsule daily—these have the most evidence in their favor.(ConsultConsumerLab.comtofindreputablebrandsthatarefreeoftoxins.)

By stickingwith real food, youwill get all the essential building blocks youneedtoconstructandmaintainastrong,healthybody,alongwiththenutrientsyou’ll need for optimal energy, wellness, and recovery. Remember, you’re incontrolofwhatyouputinyourbody,justlikeyou’reinchargeofwhichclothesyouchoosetowear.Somakewisedietarydecisions.Onceyoubegintofeelandseethedifferencethatcomesfromsmarteating,you’llnaturallywanttostayontheplansoyoucanreapfurtherbenefits.FeelingstrongwillgiveyouadditionalmotivationtocontinuealongtheStrongIstheNewSkinnypath.

Our dietary plan has three parts that work in a sequential fashion, buildingupononeanotherfromweektoweek.Thefirstpart,whichlimitsyourchoicestosevenfoodsinsevendays,isdesignedtohelpyourbodyreset,allowingyoutocleanse your systemof junk.At the same time, itwill also help you to retrainyourtastebuds(sotheyfavorhealthierfoods),getbackintouchwithyourtrueappetiteandsatietylevels,fuelupproperlyforyourworkouts,shedexcesswaterweight, and gain a greater sense of energy and vitality from your meals. Thesecond and third weeks build upon the first while addingmore lean proteins,healthy fats, and complex carbs. The third part—from the fourth week on—continues the building process by allowing you to choose from a broaderselectionofhealthyfoodsandenjoygood-for-youtreatsoccasionally.

YourGet-Fit,Get-FiercePlan

YourGet-Fit,Get-FiercePlan

Withoutfurtherado,let’sdiveintothedetails.Tohelpyoukick-startyourget-fitter,get-fiercerprogram,thefirstpartofthedietplancallsforstickingwiththefollowingsevenpowerfoods—theStrongSeven—forthefirstsevendays.Thesearethelatest,greatestsuperfoodsthatcanhelpyoubuildmusclemass,torchbodyfat, and give your body the nutrients it needs formaintenance and repair. Bycombining proteinwith carbohydrates and healthy fats in eachmeal, you’ll beable to control your hunger longer, feed your muscles effectively, maintain amoreconsistentlevelofenergy,andkeepyourmoodandmentalperformanceonanevenkeel.Pickonefoodfromeachpairandincorporateitintomultiplemealseachday.Hereareyourchoices.

WEEKONE:THESTRONGSEVEN

KefirorGreekyogurt.Thesearegreatsourcesofproteinandcalcium(whichareimportantforbuildingandmaintainingmuscleandbonemass)andprobiotics(which are good bacteria that can promote a healthy digestive system andimmunefunction).Chiaseedsorhempseeds.They’rebothrichinomega-3fattyacids(which

haveanti-inflammatoryandheart-healthybenefits),aswellasfiber,protein,iron,magnesium, and potassium.There’s awhole lot of nutrition packed into thesesmallseeds.Tart cherries, blackberries, or raspberries. Besides being low in calories,

these vividly colored fruits are great sources of fiber, vitamins A and C, andpotassium. Plus, they’re loaded with flavonols and polyphenols that offertremendousantioxidantandanti-inflammatoryproperties. (Tartcherriescontainslightly less sugar and a higher amount of antioxidants than Bing cherries do;blackberries are higher in antioxidants than red raspberries, but red raspberrieswillsufficeifyoucan’tfindblackberries.)Apples or jicama. Both are low in calories and high in fiber, water, and

potassium.Apples(especiallythepeel)alsocontainquercetin,ahealth-promotingphytochemical (plant-basedpigment) thathasantioxidantandanti-inflammatoryproperties. (Someresearch suggests thatquercetinmayevenenhanceenduranceandexerciseperformance.)JicamaalsocontainsvitaminC,iron,andcalcium.Quinoaoramaranth.Thesewholegrainsarehighinfiber,antioxidants,and

protein,aswellasmagnesium,potassium,andzinc.Quinoaisalsoagoodsource

of folate, whereas amaranth boasts impressive amounts of iron and calcium.Consumingthesegreatgrainscanhelpstabilizeyourbloodsugar,allowingyoutokeepyourappetiteundercontrolandyourenergyrevved.Wild salmon or lake trout. Besides being protein powerhouses, these cold-

water fish are rich sources of omega-3 fatty acids (specifically, docosahexaenoicacid,DHA, and eicosapentaenoic acid, EPA),which combat inflammation andsupport heart health. They also contain good amounts of niacin, phosphorus,potassium,andvitaminsB12andD.Lentils or edamame. They’re both high in protein and fiber, which helps

provide a steady flow of energy and assists with appetite control. They’re alsoexcellentsourcesofiron,calcium,potassium,zinc,folate,andvitaminK,whichmakesthemnutritionalall-stars.

In addition to these Strong Seven foods, you can eat unlimited amounts ofgreens—spinach,kale,Swisschard,bokchoy,endive,collardgreens,beetgreens,mustard greens, turnip greens, kelp, parsley,watercress, and all types of lettuce(redandgreenleaf,romaine,arugula,mesclun,radicchio,andsoon).Themoreyou consume and themore variety you include, the better itwill be for you,becauseyou’llfillupforveryfewcaloriesandgetaboatloadofnutrientsintheprocess.Youcanalsoaddasmanyherbsand spicesasyou’d like toeachmeal;notonlywillthishelpyouvarytheflavorsandaromasofyourmeals,butitwillalso crank up their health-promoting powers becausemany culinary herbs andspices(suchasoregano,rosemary,ginger,thyme,cumin,parsley,andcinnamon)canfightinflammationandpain,stimulateimmunefunction,andpromotebetterdigestion, amongotherhealth-promotingproperties. (Cinnamon can evenhelpwithblood-sugarregulation.)

Witheachmeal,aswellasbetweenmeals,youcandrinkasmuchwaterandwhite,green,oroolongteaasyou’dlike.Thecatechins(atypeofphytochemicalor plant-based compound) in all teas have antioxidant and anti-inflammatoryproperties,butwhiteteahasthehighestantioxidantcontent.Teaalsomayhaveamildmetabolism-boostingeffectthatcanhelpyouburncaloriesabitfasterthanusual.(Butdon’taddsweetenerstothebreworyou’llcounteractsomeofthesegreateffects.Squeezeinawedgeoflemon,instead,ifyoulikeitsflavor.)

PuttingtheStrongSevensintoActionHere are some examples of how youmight incorporate these ingredients intoyourmeals.

BREAKFAST:Makeashakewith1cupofchoppedspinachleaves;halfahandfulof fresh parsley; 1 cup of kefir or Greek yogurt; - cup of pitted tart cherries;blackberries,orraspberries;1tablespoonofchiaorhempseeds;adashofcoconutwater (for extra flavor); and a handful of ice cubes. Blend until it reaches asmoothconsistency,thendrinkup!

SNACK:acupofteaandanappleLUNCH:agiantsaladwithlotsofdifferentgreens(asmuchasyou’dlike),1cup

ofcookedlentilsoredamame,1cupofchoppedappleorjicama,asprinklingofchia or hemp seeds, and a dressing of olive oil and balsamic vinegar or lemonjuiceandoliveoil

SNACK:acupofteaand1cupoftartcherriesorblackberriesmixedwith1cupofplainGreekyogurtorkefir

DINNER:4to6ouncesofbaked,broiled,orgrilledsalmonorlaketrout,-cupcooked quinoa or amaranth, 1 to 2 cups of kale or Swiss chard sautéed in atablespoonofoliveoilwithsomechoppedormincedgarlic

ANOTHERSAMPLEDAY:

BREAKFAST: 1 cup cooked quinoa or amaranth, topped with tart cherries orblackberriesand2tablespoonsofchiaorhempseeds

SNACK:1cupofGreekyogurtorkefirLUNCH:bigleafygreensaladtoppedwith4to6ouncesofwildsalmonorred

trout,-cupquinoaoramaranth,1cupofchoppedjicamaorapple,andadressingofoliveoilandwhitebalsamicvinegar

SNACK:acupofteaand-cupoftartcherriesorblackberriesmixedwith1cupofGreekyogurtorkefir

DINNER:2cups lentil soupmixedwith1cupofsautéedkaleorspinachand1teaspooncuminorcurrypowder;appleslicesorjicamaspearsontheside

WEEKSTWOANDTHREE

After the initial kick-startweek, you can begin to add (or swap)more fitness-boosting foods, particularly vegetables, fruits, whole grains, and lean proteins.These are all rich in vitamins,minerals, health-promoting phytochemicals, andkeymacronutrients (such as complex carbs, healthy fats, or protein).Over thesecondandthirdweeks,addbackonenewfoodperday,keepingyourportionsundergoodcontrol.The idea isn’t toeatmoreandmore foodeachdaybut to

addvarietytoyourmeals.Youcouldswapacupofblueberriesforoneofyourdailyapples,forexample,orhaveahard-boiledeggforasnack(orsliceitandputit on your lunchtime salad). Or, you could incorporate slices of cucumber,peppers, or carrots into your salad, without eliminating something else, sincemostnonstarchyveggiesareverylowincalories.

If you don’t have a clue what a true portion of food should be, here’s theskinnyonwhatconstitutesaproperservingsizeforvariousfoods:

1cupofraworcookedvegetables1wholefruit(suchasanorange)or1cupoffreshfruit(asinberriesorcut-upmelon)

1cupcookedbeansorlegumes½cupcookedwholegrains3to4ouncesofcookedseafood,poultry,orleanmeats1cuplow-fatornonfatmilkoryogurt1tablespoonseeds¼cupnuts

Stickwith these serving sizes andyourmuscles andwaistlinewill thankyou!Here’sourlistoffabulousfitness-boostingfoodsbycategory.

Vegetables. They’re loaded with vitamins, minerals, and health-promotingphytochemicals,aswellasfiberandwater.Whenitcomestovegetables,fresharebest,but the frozenvariety isaclose second;cannedveggies typicallycontainasubstantial amount of sodium, and they’re often overprocessed to boot, so usethemsparinglyandalwaysrinsethem(toremoveexcesssodium)beforeyouusethem.Thesearethebestofthebunch:

AcornsquashAvocado(yes,weknowit’sreallyafruit,butmostofustreatitandeatitlikeaveggie)BroccoliBrusselssproutsButternutsquashCarrotsCauliflower

CucumbersEggplantGreenbeansLeeksMushroomsOnionsPeppers(red,green,yellow,orange)PumpkinSugarsnappeasSweetpotatoesTomatoes(seenoteaboutavocados)Zucchini

Fruits. Like veggies, fruits are packed with vitamins, minerals, and health-enhancing phytochemicals, as well as fiber and water, which makes themsatiating. In fact, a 2013 study at Purdue University found that when peopleconsumed fruit before ameal, they ate less at themeal that followed; drinkingfruitjuicedidn’thavethiseffect.Ifit’sedible,leavetheskinorpeelonbecausethe outside layer is a concentrated source of nutrients, especially rich inantioxidantsandfiber.Justbesuretowashthemthoroughlybeforeeating.Herearesomestellarfruitselections:

ApricotsBananasBlueberriesCantaloupeGrapefruitGrapesHoneydewmelonKiwiMangoesNectarinesOrangesPapayasPeaches

PearsPlumsPomegranatesRaspberriesStrawberriesWatermelon

Legumes. They’re loadedwith complex carbohydrates, fiber, and protein, acombinationthatmakesthemgreatsourcesofenergyandveryfilling.Infact,astudyfromLundUniversityinSweden,publishedina2013issueofPLOSOne,found thatwhen healthy adults consumed brown beans in their eveningmeal,they experienced an increase in satiety hormones and a decrease in hunger-promoting hormones (and sensations) the followingmorning—up to 14 hourslater! That’s a pretty long-lasting effect. Plus, legumes are rich in vitamins andminerals, and they can easily be added to pumpup the volume inmanymaindishesorsalads.Superlegumechoicesincludethefollowing:

BlackbeansCannellinibeansChickpeas(a.k.a.garbanzobeans)GreatnorthernbeansKidneybeansPintobeans

Whole grains. There’s a backlash against grains these days, but the truth ismuscles need good-quality carbohydrates to supply glycogen for energy, andwholegrainsareanexcellent sourceofcomplexcarbs,protein,and fiber.Theyare also packed with various vitamins and minerals, especially antioxidants.Getting strong and fit requires your body to work hard and push its limits;therefore, good-quality carbs (like whole grains) are essential. Thanks to theirfiber, they are digested slowly,which boosts satiety,making you feel fuller forlonger and assisting with blood-sugar management. No wonder regularconsumption of whole grains has been found to help with weight control! Areviewoffifteenstudiesonthesubject,publishedina2008issueofPublicHealthNutrition,concludedthatpeoplewhohaveahigherintakeofwholegrains(aboutthreeservingsperday)havealowerbodymassindexandlessbellyfatthanthose

who consume fewer whole grains. Whole grains are especially important forathletes and very active people, because if these folks don’t have enough carbsavailableforenergy,theirbodieswillstartbreakingdownleanmuscleforfuel—abad,badoutcome!Thesearegreatgrainstochoosefrom:

BarleyBrownriceBuckwheatOatmealRyeSproutedgrainbreadWildrice

Leanprotein.There’snodoubtaboutit:proteinisessentialformanufacturingandmaintainingmuscleandstrength,butyoudon’thavetoODonthestuff.Amoderateamountwilldo.Infact,a2013studyfromMaastrichtUniversityintheNetherlands found that while a normal amount of protein—0.8 grams perkilogram of body weight (remember, 1 kilogram equals 2.2 pounds)—helpspeople lose excess weight, a higher protein intake (1.2 grams per kilogram ofbodyweight) helps themmaintain theirweight loss after slimming down.Thekeyistochooseleanproteinbecausemanyforms(likeredmeat)comewithlotsoffat.Herearesomegoodchoices:

ArcticcharBisonBuffaloChickenbreast(skinless)CrabEggsLeanbeef(anycutwiththewordsloinorroundinit)MackerelSardinesScallopsShrimpTilapia

Tuna(freshoralbacore)Turkey(whitemeat,skinless)WildsalmonYogurt(thelow-ornonfatvarieties)

Healthy fats. Dietary fats don’t have to clog your arteries. Some can evenboost the health of your heart and arteries as well as assisting with the post-exercise muscle repair process, hormonal regulation, satiety from meals, theabsorptionofcertainvitamins,andweightcontrol.Thetrickistohavetherightkinds—asinmonounsaturatedorpolyunsaturatedfatsandomega-3fattyacids—intherightamounts(lessthan30percentofyourtotaldailyintake).Healthyfatchoicesincludethefollowing:

CanolaoilCoconutoilFlaxseedoilNutbutters(suchasalmond,peanut,andsunflowerseed)OliveoilWalnutoil

HERE’SASAMPLEDAY,USINGFOODSFROMWEEKSTWOANDTHREE:

BREAKFAST:acupofoatmealtoppedwithblueberries,asprinklingofchiaseedsandchoppedwalnuts;1cupGreekyogurtontheside

SNACK:anappleandacupofteaLUNCH:acupofcurriedlentilsoup(withchoppedonion,bellpepper,carrots,

and kale), served with a broiled chicken breast, lettuce leaves, sliced tomato,avocadoslices,andDijonmustard

SNACK:asmallhandfulofalmondsandapearDINNER: baked salmon, served over quinoawith spinach sautéed in olive oil,

withwhitebeansaladandbroccoliontheside;acupnonfatplainGreekyogurttoppedwithblackberriesfordessert

THEINSIDESTORYONRESISTANTSTARCHES

Youmaynothaveheardthetermresistantstarch,butyou’redefinitelyfamiliarwithmany

ofthefoodsthatcontainit.Consumingthistypeofcarbohydrate—whichisfoundincertain

fruits (slightly green bananas and plantains), vegetables (potatoes and yams), legumes

(garbanzobeans,whitebeans,andlentils),andcertainwholegrains(oatmeal,brownrice,

andbarley)—canhelpyougainlastingenergyandburnbodyfatfaster.Here’swhy:Unlike

othercarbs,resistantstarchisn’tcompletelybrokendownbythebody.Itisdigestedina

waythat’ssimilartofiber,meaningitpassesundigestedthroughthesmallintestineand

travels into the large intestine intact; at that point, it becomes fermented and creates

beneficial fatty acids thatblock thebody’sability toburn carbohydrate for fuel. This, in

turn,causesthebodytoburnstoredbodyfatandrecentlyconsumeddietaryfatinstead.

Asanaddedperk,researchsuggeststhatresistantstarchincreasestheproductionof

satiety-inducing hormones, thereby filling you up and shutting off sensations of overall

hunger. Naturally, this effect can cause you to eat less and lose weight.What’smore,

consumption of resistant starch is associated with improved insulin sensitivity and

cholesterolreductions.Soit’sagoodideatoincorporatethesefat-burningcarbsintoyour

mealsasoftenaspossible!

HERE’SANOTHERSAMPLEDAYFORWEEKTWOORTHREE:

BREAKFAST: 2 slices toasted sprouted-grain bread, topped with 2 tablespoonsalmondbutter;1cupofblackberries

SNACK:1cupofGreekyogurtwithblueberriesLUNCH:acupofblackbeansoup,andabigsaladwithlotsofgreens,cannellini

beans,tomatoes,cucumbers,asprinklingofhempseeds,andanoliveoil–balsamicvinegardressing

SNACK:1cupofkefirwithanectarineDINNER: a broiled turkey cutlet; roasted butternut squash, peppers, and green

beans

WEEKSFOURANDBEYOND

Life should be enjoyable, and getting strong doesn’t have to mean deprivingyourselfofediblepleasures.Afterthethirdweek,youcanindulgeinasmalldailytreat if you’d like to—but small is the operative word. Mind your portions!Good-for-you choices thatwon’t lead to nosher’s remorse include a square ortwo (as in 1 or 2 ounces) of dark chocolate; a single-serving box of chocolate

milk;acupofvanilla-flavoredalmondmilk;aglassofredwine;fourroastedfigs;a cupofbakedappleorpearchips;2cupsof air-poppedpopcorn; a sugar-freeFudgsicle; a cup of frozen grapes or mango chunks, strawberries, or bananachunks dipped in 2 tablespoons chocolate sauce; or a KIND bar or a Larabar(both are healthy combos of fruits and nuts).Another goodoption is - cup ofpistachios.Research fromEastern IllinoisUniversity suggests thatwhen peopleeatpistachiosintheshell,theyfoolthemselvesintoeatinglesswhilefeelingfuller.Removingtheshellsandseeingthempileupmakesthemfeelasifthey’veeatenmorethantheyreallyhave.

HERE’SASAMPLEMENUFORADAYINWEEKFOUR:

BREAKFAST:acupofoatmealtoppedwithroastedapplechunks,asprinklingofhempseedsandchoppedwalnuts,1cupGreekyogurtontheside

SNACK:apearandacupofteaLUNCH:abowlofwhite-beansoup,halfasandwich(turkeyonryebreadwith

lettuce,tomato,andmustard),jicamachunksonthesideSNACK: a cup of strawberries or banana chunks dipped in 2 tablespoons

chocolatesauceDINNER:baked tilapia servedoverbrownricewith sautéedredpepper,onion,

andzucchinistrips;1-cupsblueberriesandblackberriesfordessert

HERE’SANOTHERSAMPLEMEALPLANFORWEEKFOUR:

BREAKFAST:Twoeggs,scrambledwithlotsofmushrooms,onions,andspinach;1slicetoastedsprouted-grainbread

SNACK:appleslicesspreadwithpeanutbutterandacupofteaLUNCH: a large crunchy vegetable salad—chunks of jicama, red pepper,

cucumber,carrots,andradishes,onabedofbaby lettuce—toppedwithcannedalbacoretunaandanoliveoil–balsamicvinegardressing

SNACK:acupoflow-fatchocolatemilkandabananaDINNER: broiled arctic char servedwith steamed broccoli and half of a baked

sweetpotato,aglassof redwine,acupnonfatplainGreekyogurt toppedwithmangochunksfordessert

HOTTIP

Ifyouneedtoslimdowninahurryforaspecialevent,stickwithleanproteinsandnonstarchy

vegetablesforafewdays.Thiswillhelpyoueliminatewaterweightquicklyandhelpyoulookleaner

andmoretaut.Don’tdothisallthetime,though,becauseyourbodywillgetusedtoit,andyouwon’t

seethesameresultsconsistently.

TheCalorieConundrum

In recent years, there’s been a lot of debate aboutwhether calories from foodsreallycountorwhethercertaintypesofcaloriesareworseforyourwaistlinethanothers are. The answers are yes and yes! When it comes right down to it,achieving a healthy weight involves getting fit (through exercise) and burningmorecaloriesthanyouconsume(fromfood)eachday.Soifyouendupeatingmore calories than you burn in your workouts, you’re essentially shootingyourselfinthefoot,sabotagingyourweight-managementefforts.

Butthesourceofyourcaloriesmatters,aswell.Junkfoodandsweettreats,forexample,tendtobecalorie-dense,andthey’reoftenmetabolizedquickly,causinginsulinlevelstospike,whichpromotesfataccumulationinthebelly.Foodsthatareloadedwithsugar,sodium,and/orfat—allofwhichareabundantinpackagedfoods—canalso revupyour appetite.Researchhas shown that these foodscanstimulatethepleasurereceptors inthebrain, just liketheaddictivedrugsheroinandmorphine can. So thequalityof your calories counts, right alongwith thequantity.

Ifyouwant tocountcalories,you’rewelcome to.Butyoudon’thave to. Ifyou stickwith the recommended portions of different food groups, your totaldaily calorie count will probably take care of itself. Still, it’s smart to becomeawareofhowmanycaloriesyougenerallyneedperday,basedonyourheight,weight, age, and activity level.Thatway, you can keep tabs onwhether yourdailycalorieintakeisstayingintherightslim-down,shape-up,get-strongzone.

The best way to do this is to use theHarris-Benedict equation to calculateyourrestingmetabolicrate(RMR),thenumberofcaloriesyourbodyneedstosimply exist and maintain basic bodily functions like heart rate and breathing.(Mathmajors,rejoice!)Here’showitworksforwomen:

1.Startwithafoundationof655calories.2.Multiplyyourweight(inpounds)by4.3.3.Multiplyyourheight(ininches)by4.7.

3.Multiplyyourheight(ininches)by4.7.4.Addthetotalsinlines1–3together.5.Multiplyyourageby4.7.6.Subtractline5fromline4:thisisyourRMR.7.Factorinyourlevelofphysicalactivity.Multiplythenumberonline6by

1.2ifyoudolittletonoexercise(ifyou’resedentary,inotherwords)1.375ifyoudolightexerciseonetothreedaysperweek1.55ifyouexercisemoderatelythreetofivedaysperweek1.725ifyouexercisehardsixorsevendaysperweek

Thetotalyouendupwithreflectsthenumberofcaloriesyouneedtomaintainyourcurrentweight.Ifyouwanttoloseweightatasteady,healthyrate,cut250to500 calories fromyourdaily intake and follow the exercise planoutlined inthisbook.You’llreachyourdestinationbeforeyouknowit.

Here’sanexampleofhowthismightplayoutinreallife—forawomanwe’llcall Emily, who’s thirty-seven and runs or cycles at a vigorous pace for 45minutes or longer four or five times per week. At 5′9″ and 160 pounds, herRMRisintheneighborhoodof1,493:

655+688(160,herweight,×4.3)+324(69,herheightininches,×4.7)−173.9(37×4.7)=

1,493RMR

Since she’smoderatelyactive, shewouldneed2,314calories tomaintainherweight (RMR×1.55). If shewanted to loseweight, shecouldcuthercalorieintake by 250 to 500 calories per day (for a daily intake of 1,814 to 2,064calories).

HOTTIP

Toavoidlettingyourbodyadapttoacertaincalorieintake,tinkerwiththenumberofcaloriesyou

consumeonadailybasis—bystickingwithyourusualintakeforthreedaysinarowthenhavingaday

whereyouconsumeenoughcaloriestoequalyourbodyweighttimes15;then,repeatthepattern.Get

thoseextracaloriesfromproteinsources,vegetables,fruits,orstarchycarbohydrates(sinceyou’llbe

keepingyourintakeoftheselowtherestofthetime).Thinkofthisasawayoftrickingyourbodyinto

keepingasteadymetabolicburngoing24/7.

FitFoodisms

Ifyoushiftfromviewingandtreatingfoodaspurelyasourceofpleasureandstartlookingatitasasourceoffuel,youwillhelpyourselfbuildlean,sculptedmusclemass and a healthy, resilient, sexy bod. To do that, you’ll want to heed thefollowing strategies, which will help you make the right choices at the righttimes. We call them “fit foodisms,” because they embody sage wisdom that’sworthlivingandeatingby.

IFYOUCAN’TKILLITORGROWIT,DON’TEATIT.Realfooddoesn’thavealongshelflife, and nothing goodwill come from eating lots of processed foods. They’reshort on nutrients and high onmysterious additives that could dowho knowswhattoyourbody.Stickwithpure,identifiablefoods(fruits,vegetables,nutsandseeds,legumes,wholegrains,low-fatdairyproducts,leanmeats,poultry,andfish)as much as possible. You don’t have to eat them by themselves—you cancombine them indishesor recipes—but it’s always good toknowwhat you’reactually eating. So when you look at a food label, if there’s a long list ofingredients or there are words you don’t recognize or can’t pronounce, youprobablyshouldn’tbeeatingit.

CHOWDOWNINTHEMORNING.Aftersleepingallnight,yourbodyandmetabolismhave settled into resting mode. Having a healthy breakfast—ideally, acombination of complex carbs and protein—will change that by sparking yourbody’s natural calorie-burning power, just like jump-starting an engine does.Plus, you’re better off consumingmore of your calories in themorning ratherthanatnight,becausefront-loadingyourintakewillkeepyousatisfiedforlongerand give your body the nutrients and calories it needs during the day whenyou’re most active, rather than overloading yourself at night. And starting offwithahealthybreakfast sets thetone for therestof theday,givingyouenergy(rather than making you feel sluggish as a big plate of pancakes would) andincreasing the chances that you’llmake better food decisions all day long. Butwhatifyougooffthereservationandmakesomebadfoodchoices?Noworries.Everybody does it, and every day offers a chance to start freshwith a healthybreakfast.

EATREGULARLY.Keepyourportionsinthereasonablezone,andhaveamealorsnackevery3to5hours.Thiswillhelpyouavoidtheextremehungerthatcancause you to overeat at any occasion where food is present. Plus, if you eatsmalleramountsthanyou’reusedtothroughouttheday(includingsnacks),you’llbeabletobenefitmoreoftenfromthemetabolicboostyouget fromdigesting,processing,andstoringfood(aphenomenoncalledthethermiceffectofeating).Thiscanhelpyouburn5percentmorecaloriesperday (anextra90calories if youconsume1,800intotaldaily).Thinkofitasawayofcontinuouslystokingyourmetabolicfurnace,asifyouwereregularlythrowingwoodonthefire.

ANTI-WATER-WEIGHTFOODS

Certainfoodsandbeveragesarenaturaldiuretics.Simplyput,consumingthemcanhelp

flushexcess fluidsout of yourbody.Cranberry juiceand tea—both theblackandgreen

varieties—arewell-knownfortheirdiureticproperties,butthey’renottheonlybeveragesor

food items that canhelp yourbody rid itself of extra fluids. Vegetables like cucumbers,

asparagus, celery, fennel, and dandelion greens, as well as herbs such as parsley,

coriander, and cardamom, also have natural diuretic effects. In addition, drinking

chamomile, alfalfa, or dandelion tea can help you get rid of excess fluids. So can

squeezing lemon juice into water, eating a grapefruit, or adding a tablespoon of apple

cidervinegartohotwateranddrinkingthisanti-bloatelixir.

Certainminerals—particularly potassium, calcium, andmagnesium—canplay a critical

role in preventing yourbody fromholdingon to excesswater. It has todowithmineral

metabolismandmineralbalance—themineralskeepfluidsmovingproperlythroughyour

body. If you don’t get enough of these essential nutrients from food sources, ask your

doctor if you should consider taking amultivitamin andmineral supplement aswell as

calciumsupplements.

REFUELYOURBODYPROPERLYAFTEREXERCISING.You’veprobablyheardthatyoushouldconsumeproteinrightafteraweight-basedworkouttohelpwithmusclerecoveryandrepair. (Afterall,yourmuscle fibersexperiencetinytearsduringastrength-trainingworkout.)Butthatdietaryadvicemissesthemarkslightly.Whatyoureallywanttodoisconsumeagood-qualitycarbohydrate(suchasabananaororangeorwhole-graincereal)toreplenishglycogenstores(glycogenisaform

ofglucose that’s stored in themusclesand liverandusedasenergy forphysicalactivities) immediately after strength-training alongwith some protein (such asyogurt or low-fat milk); protein helps jump-start the production of glycogen,which is stored inyourmuscles andusedas fuelwhenyou’reworkingout.AsnutritionconsultantSusanKleiner,PhD,RD,notes in the latest editionofherbookPowerEating,“Yourmusclesaremostreceptivetoproducingnewglycogenwithinthefirstfewhoursafteryourworkout.”

Similarly,it’swisetoconsumeamealorlightsnack,consistingofcarbohydrateand protein, 1 to 2 hours before exercising to help you power through yourworkoutswithoutrunningoutofgas.Ifthetimingdoesn’tworkoutoptimally,atleasthavesomethingsmall,likehalfabanana,20to30minutesbeforehand.

PLAN TO SNACK SMARTLY. Rather than snacking spontaneously, plan yourbetween-mealnibblesaheadoftime(ina200-to300-calorieportion)soyoucanavoid the lure of the vendingmachine or the nearest convenience storewhenhungergetsagriponyou.Thebestsnackscontainacombinationofproteinandcarbs—suchas apple sliceswithpeanutor almondbutteror stringcheese,babycarrotswithhummus,orlow-fatplainGreekyogurtwithblueberries—realfoodwithrealnutrientsthatwillsatisfyyourhunger,boostyourenergy,andaddsomevaluetoyourday’snutritionalprofile.Inotherwords,yourbetween-mealpick-me-upsshouldcontainqualitycaloriesthatprovideasubstantialnutritionalbangforeverybite.

PRIORITIZEPROTEIN.Includeabitofproteinineverymealandsnack.Why?Forone thing, an adequate protein intake is essential for building andmaintainingmuscle—the stuff you’re trying to build. For another, protein takes longer tobreak down than fats or carbohydrates do, which means you’ll feel full andsatisfied longer, and have more sustained energy. Plus, if you include someproteinineverymeal,studiessuggestyoucanburn5percentmorecalorieseachday.

DRINKLIKEAFISH.We’retalkingaboutconsumingenoughwater,notchuggingsoda, juice,or alcoholicbeverages.Water is themostplentiful substance in thebody,normallyaccountingfor60to70percentofyourbodyweight.Yourbodyneeds a sufficientwater intake tokeepyourmetabolismhummingandburningcalories efficiently. The US Institute of Medicine recommends that women

consumeatleast9cupsoffluidsperday.Yourbodymayneedconsiderablymorethanthatifyouareveryphysicallyactive.Don’trelyonthirstasanindicatorofwhatyouneed;tostaywellhydrated,sipH2Oregularlythroughoutyourwakinghours, have a glass of water with every meal and snack, and consume lots ofwater-richfoodslikefreshfruits,vegetables,andsoups.

Ifyoudon’tenjoydrinkingwater,youcanuseclevertrickstoupyourintake—suchastrainingyourselftodrinkafullglassofwaterfirstthinginthemorning(put it on your nightstand before you go to bed, as Jennifer does) so you candrinkitbeforeyouevengetoutofbed.Also,keepalargebottle,evenapitcher,ofH2Oatyourdeskandmakeavowto finish itandrefill itbeforeyougotolunch.Thesearegoodsystemstohaveinplacetocreatehealthierhabits.Withoutthese,wewouldn’tdrinkenoughwater,either!

CONSUMEMETABOLISM-BOOSTINGFOODS.StudiessuggestthattheEGCG(shortfor epigallocatechin-3-gallate), a powerful antioxidant that can protect yourhealth, and the caffeine in green tea can rev up metabolism and promote fatburning.Drinking2to3cupsperdayseemstoconfera10to20percentboostinyour calorie-burning capabilities, an uptick that can last for about 2 hours.Similarly, consuming chili, cayenne, or spicy red pepper can help you burncalories slightly faster, thanks to a compound called capsaicin—the stuff thatprovidesthefieryflavor.Ina2011study,researchersatPurdueUniversityfoundthat when people added 1 gram (- teaspoon) of red pepper—amoderate, notoverwhelming,amount—toameal,theirappetitewascurbedwhiletheirenergyexpenditureincreasedslightly.

EATUNTILYOU’RESATISFIED,NOTSTUFFED.Ifyoutakethelatterapproach(stuffingyourself),itmeansyou’reovereating,whichwon’thelpyoucontrolyourweight.Plus,it’shardertoexercisewhenyourbellyisuncomfortablyfullbecausebloodflow is being directed toward your digestive system, rather than yourmuscles.Thisisonereasonwhyyoucangetmusclecrampsifyoueattoomuchbeforeaworkout.

STEER CLEAR OF STOP-SIGN FOODS. Love is a drug… and so are pizza, potatochips,andpeanutchews.Ifyouhavetroublecontrollingyourselfaroundcertainfoods,orifsomefoodsarelikelytotriggerovereatingwhenyou’restressedout,forinstance,it’sbesttododgethementirelyortointeractwiththemonlyunder

controlledcircumstances.Otherwise,it’slikeopeningPandora’sbox.Thekeyistokeepthemoutofyourhome—ortoindulgeonlyinasituationwherelimitsarebuiltin(likesharingarichchocolatedessertwithafriendatarestaurant).

Getting in the habit of choosing foods that will enhance your energy andfitness levels, rather than simplydelightingyour tastebuds,will help youbuildthe strong, sexybodyyou’vealwayswanted.So start thinkingaboutyour foodselectionswitha“Whatcanyoudoformenowandlater?”attitude.Thisdoesn’tmeanyoucan’t enjoyyourmeals, butyou’llwant to start thinking aboutyourfood choices as a crossroadswhere gustatory pleasure and the promise of goodhealthmeet.Therereallyissuchaplace!

PART

2

THEHEAD-TO-TOESTRENGTHENINGPLAN

5Back-to-BasicStrength

Youmaynothavethoughtofitthiswaybefore,butyourbackandshouldersarekindoflikethetrunkofatree:theyprovidetheessentialsupportandstabilizingforcefortherestofthebodythatbranchesofffromthem.Youhearlotsoftalkinfitnesscirclesabouthowessentialitistohaveastrongcorebecausethisiswhereyourpowercomesfrom,andthat’strue.Butastrongbackworksintandemwitha strong core; one without the other leaves you lacking in the strength andstabilitydepartments.

Having a strongback and shoulders aids you in a varietyof everydaymoves(fromcarryinggroceriesor laundrybasketstoliftingyoungchildrenor luggage)as well as most sports (basketball, boxing, crew, lacrosse, racket sports, soccer,swimming, volleyball, and more). After all, many power moves—pulling,punching, pushing, swinging, throwing, and others—depend on back strength,whichgives yourbody the stability it needs to initiate strongmovements fromyourchest,arms,legs,hips,orcore.Infact,thestrongeryourbackmusclesare,the more weight-bearing exercises you’ll be able to do robustly, safely, andeffectively.

In our culture, we talk about the importance of having a strong backbone,meaningtheabilitytostickwithourprinciples,speakupconfidently,standupforwhatwebelievein,andhavethecouragetotakesmartrisks.It’sasignofmentalvigor, fortitude, and integrity. The same notions can be applied to physicalperformance, but it’s not just the backbone thatmatters here. To develop truephysical strength, themuscles in the back—especially the trapezius, rhomboid,latissimus dorsi, and erector spinae muscles—are crucial, too. What peoplesometimesdon’t realize is a strongbackmakesyou look super-fitoverall.Plus,havingastrongbackmakesyoufeelmorecapableandconfident.It’sawin-winsituation.

Gender isn’t exactly on our side here.The truth is thatwomen’s backs andshouldersgenerallyaren’tasstrongasmen’s.MotherNaturecompensatedforthisunfortunaterealitybygivingusstronghipsandlegs,butthatdoesn’thelpus inthe back department. The good news is that this innate disadvantage can belargelyeliminated—oratleastminimized—withsmartstrength-trainingmoves.

Manywomen neglect towork on their backs because,well, they’re behindthem,andoftenoutofsightmeansoutofmind.Instead,theyfocusonthebodypartstheycanseeinthemirror(thebiceps,quads,andabs,forexample).That’samistakebecausewithout a strongback, it’s difficult tohave andmaintaingoodposture,balance, agility, and coordination.Havinggoodposture canmakeyoulook thinner and more confident. A strong, toned back and well-definedshoulders will make your waist look smaller (what woman wouldn’t love that?),whichwillhelpyoulookandbestrong,svelte,andsexy.Alongwiththemusclesin your core in the front of your body, your back muscles serve as a corset,providing support and protecting your spine from injury.Without strong backmuscles, it’s likewearingonlyhalfacorset—whichreallyisn’teffective!Infact,oneofthemainreasonspeopledevelopbackproblemsisbecausetheyhaveweakbackmuscles.

Thefollowingexerciseswillhelpyoustrengthen,sculpt,andtonethemusclesinyourupperbackandshoulders.Ahiddenperk:Workingononesetofmuscles(such as the rotator cuff muscles) often can set you up for developing greaterstrength in other back muscles (such as the trapezius and rhomboids). It’s apositiverippleeffectindeed.

Intermsoffiguringoutwhichdumbbellsyoushoulduse,here’sagoodruleofthumb: if you’re doing regular strength-training circuits, use weights that arecomfortableyetchallengingtostart.Ifyoucando8to10repseasily,youshouldincrease the weight. But since the serious benefits come from shocking yourbody,it’ssmarttochangeuptheweightsyou’relifting,too.Forexample,ifyounormallydoasetof15repswith8-pounddumbbells,everynowandthenyoucoulduseaheavierweight(say,12-poundweights)anddo6to8repsinstead.

THETOOLSYOU’LLNEED

Thegoodnewsisyoudon’tneedawholearsenalofequipmenttogetasolidworkoutat

home.Butyoudoneedasmalltoolkitwithafewkeyitems.(Don’tworry;thecumulative

costismuchlessthanayearlygymmembership.)Toperformtheexercisesinthisbook,

you’llneedthefollowing:

DUMBBELLS:ideally,afewpairsofweights—including3pounds,5pounds,8pounds,

10pounds,12pounds,even15pounds

A STABILITY BALL: the right size for your height—55 centimeters if you’re 5′3″ or

shorter;65centimetersifyou’re5′4″to5′10″;75centimetersifyou’re5′11″ortallerAMAT

RESISTANCEBANDS:astraightonewithhandlesandacircularone

APLATFORMORSTEP—atleast12inches

AHEART-RATEMONITOR: totell ifyou’remaintainingaheartrateinyourtargetzone

(65to85percentofyourmaximumheartrate,foraerobictraining)

ASTOPWATCH:soyoucantellwhenyourtimeisupforacertainexercisesegmentina

circuit(or,youcanuseyoursmartphone,asJendoes)

A PULL-UP BAR: the kind you can attach to a doorway is optional but highly

recommended

AMEDICINEBALL:alsooptionalbutrecommended

Thecircuitsinthisbookarebasedontimeratherthanreps,soyoushouldmixupyoursessionsbasedonthesameprinciples—bystartingwithahigherweightfor a minute (as long as you feel your technique and form aren’t beingcompromised!) to challenge yourself once a week, then dropping down to alowerweightwhenfatiguesetsin.(Withthisformat,you’llwanttodoasmanyreps as you canwithin the time limit.)Remember, yourbodywill adapt fairlyquicklytothechallengesyou’regivingitwiththisprogram,sotrytogowithahigheramountofweightonceaweekafteryou’vebeenontheprogramfortwoweeks. You can also go lighter once in a while and power out more reps tosurprise your body in another way. With this shock-your-body-fit approach,you’llbuildtonedmusclesandgetleanerallover.Enoughtalk—let’sgettoit!

THEPULL-UPDECONSTRUCTED

Ifyou’relikemostwomen,doingapull-upisnotpartofyourexerciserepertoire.Whether

it’sbecause they’re toodifficult or yousee themasaguy’sexerciseor there’sanother

reason, it’sashametoshirkpull-upsbecausethey’reJen’sfavoriteexerciseofall time.

Here’swhy:theyworkallofthe“pull”musclesinyourbody—yourentireback,yourbiceps,

andyourforearms—andthey’reincredibleforyourabs.Simplyput,pull-upsrequirealotof

musclegroupstoworktogetheratonce.

Plus,they’reagoodindicationofyourleveloffitness:anybodywhocandoapull-upis

inprettygoodshape,andanyonewhocando10ormoreisclearlyinamazingshape.And

thetruthisthatbeingabletodoasetofpull-upsleavesyoufeelinglikeabadassinallthe

bestways!

But let’s face it:pull-upsarealsohardashell,especially ifyou’re justgettingstarted.

Unlike other exercises that can be completed with just your body weight (like squats,

lunges, and push-ups), pull-ups and other exercises that strengthen your pull muscles

requireat leastonepieceofequipment(inthiscase,abar).Ontopofallof that, ifyou

can’tdooneyet,howtheheckareyousupposedtoworkuptobeingableto?Itcanbean

intimidatingprospect.

Butitcanbedoneifyoubreakthemovementdownandworkuptoputtingthepieces

together.Here’showtolearntodoapull-up:

• Start by doing all the back and shoulder exercises outlined in this chapter—

religiously!—forafewweeks.Thiswillhelpstrengthenthemusclesyou’llneedtodo

aproperpull-up.

• Onceyou’re ready to tryapull-up,startbyhanging fromthepull-upbarwithyour

feet off the floor, your hands shoulder-width apart, and your palms on the bar

(facing away from you). Support your body weight for as long as you can in this

position.Thenextstepwillbeto…

•Pullyourselfupwithyourarmsuntilyourchinandshouldersareupover thebar,

keeping your elbows close to your body. Then, slowly lower yourself to the start

positioninacontrolledfashion.Ifthere’snowayyoucanpullthisoff,youcanplace

achair in frontofyouandputone footon theseat togiveyouextrasupportand

leverageduring the lift. (Keep inmind that themoreyouweigh, themorepounds

you have to lift in order to complete a pull-up.) Or, you can place a circular

resistancebandoverthebarandtuckthesidethat’sclosesttoyouthroughtheloop

andpullitdownsoit’sessentiallyknottedontothebar;placeoneknee—oronefoot,

if you needmore assistance—into the dangling loop for some extra helpwith the

move.

• Modifyyourhandposition tomakepull-upsmoreor lesschallenging.Havingyour

handsclosertogetheristheeasiergrip.Youcanalsoflipyourgriptotheunderhand

stylesothatyourpalmsarefacingyou.Thewide-apartstyle,whereyourpalmsare

facing away from you, is the hardest. All three are truly awesome for the whole

upperbody.

• Do a set of “jump negative” exercises. This move places the emphasis on the

eccentric portion of the movement (the going down part), which will help you

improvethequalityofyourreps.Todothese,standonastoolandplaceyourhands

intheproperpull-upposition.Skiptheconcentricpartofthemovement(thegoing-

uppart) andsimply jumpup toplace your chinhigher than thebar.As you lower

yourselffromthebar,doitslowlytoacountof10,tryingtoresistgravityasmuchas

youcan.Ifyoudotheseproperly,you’llhateyourselfbytheendofoneset(6to10

reps),butyou’llbewellonyourwaytogettingstronger!

BackYourselfUpwithTheseMoves

Here’salookatthebestexercisesforback-to-basicstrength.

Push-Up

Lieonyourbellywithyourlegsstraightbehindyouandyourfeettogether,theballsofyourfeetonthefloor,andyourheelsintheair.Placeyourpalmsonthefloor so they’re at chest level and directly under your elbows. Straighten yourarms so thatyourbody risesoff the floor,keepingyourneck straight andyourchest lifted,youreyes focusedonthe floor slightlyaheadofyou,yourabsheldtight,andyourbodyasstraightasaboard.Slowlybendyourarmsandloweryourbodytowardtheflooruntilyourelbowsarebentata90-degreeangleandyourupper arms are parallel to the floor; if this is too difficult, lower yourself justhalfwaydown.Exhalethenpushbackuptothestartingposition.

PliéwithUprightRow

Start in a plié position with your feet in a wide stance (slightly more thanshoulder-widthapart)andyourtoespointedouttowardthecornersoftheroom.Your knees should be bent slightly, but not to a full 90-degree angle.Hold adumbbellineachhandwithyourarmsextendedinfrontofyouandyourpalmsfacingintowardyourbody.Fromthisposition,raiseyourweightsupalongthefrontofyourbodytowardyourchest,lettingyourelbowsstickoutatyoursides(andkeepingyourshouldersbackanddownandyourchest lifted)asyoubringtheweightstoshoulderlevel.Loweryourdumbbellsbacktothestartingpositionandrepeat.(Note:You’llbestayinginapliépositionthewholetime.)

Rotator-CuffRaise(a.k.a.theScarecrow)

Standwithyourfeethip-widthapartandgraspadumbbellineachhand.Extendyourarmsouttoyoursidesandthenbendthemattheelbowintoa90-degreeangle with your knuckles facing up toward the ceiling. (You will look like a

scarecrow.)Thenrotateyour forearmsdownandforwarduntil theyareparalleltotheground.Theupperpartofyourarmsshouldremainata90-degreeangletoyourtorsoatalltimes.Rotateyourweightsbackuptostartingposition,andrepeat.(Bytheway,thisisagreatexercisetogetridofarmpitflab.)

AlternatingBigRow

Withyourfeethip-widthapart,hingeforwardfromyourwaistsothatyourtorsoisleaningoverslightly(nomorethana45-degreeanglefromastandingposition).Yourknees shouldbeslightlybent.Holdadumbbell ineachhand,yourpalmsfacing in toward your body. Fromhere, bend your right elbow and pull your

right dumbbell up and back toward your spine, driving from your elbow andkeepingittightagainsttherightsideofyourbody;atthetopofthemove,thedumbbellwillbenexttoyourribcage.Loweryourrightarmbacktothestartingposition, then repeaton the left side.Continue thispattern, alternating arms asyouwork. (For the record, theDumbbellRow is the same exercise, but botharmsmoveinsync.)

PlanktoRow

Get intoapush-uppositionwithadumbbellgripped ineachhand(so that thedumbbells are on the ground, rather than placing your palms on the ground).Fromhere,liftyourrighthandalongthesideofyourribcage(whileholdingthedumbbell) and drive your right elbow back and up behind you toward theceiling,keepingyourelbowtightagainstyourbody.Lowertheweightbacktotheground,andrepeatontheleftside.Continuetoalternatesides,keepingyourabs tight, your back straight, and yourhead in linewith your spine thewholetime.THECRANK-IT-UPCHALLENGE:Tryaddingapush-upbetweeneachrow.

Superman

Lieonyourbellywithyourfeettogether,thetopsofyourfeetonthefloorandyour arms extended straight along the floor above your head. (Your elbowsshouldbenexttoyourearsandyourshouldersdown.)Fromhere,simultaneouslyraiseyourshoulders,yourarms,andyourlegsseveralinchesofftheground.Keep

yourneckinlinewithyourbodyandyoureyesfocusedonthefloor.Yourbackwillbearchedatthetop;squeezeyourglutesthroughouttoavoidinjury.Holdthispositionforamomentortwothenloweryourarms,shoulders,andlegsbacktotheground.Repeat.

DumbbellPullover

Lieonyourbackwithyourkneesbent,holdingadumbbellineachhand.Yourkneesshouldbebentandyourfeetshouldbeflatonthefloor.Extendyourarmsstraight up toward the ceiling above your chest, with your palms facing eachother and the weights touching; while keeping your arms straight, move theweightsdownandbacksothattheyextendbeyondthetopofyourhead.Asyousqueezeyourshoulderbladestogether,bringtheweightsbacktowardtheceilinguntiltheyareaboveyourchestagain.Repeat.THECRANK-IT-UPCHALLENGE:Trydoingthiswhilelyingonastabilityball

with your neck and upper body supported, your hips lifted in line with yourspine,yourkneesbent,andyourfeetflatonthefloor;youcanalsouseheavierweights.

ShoulderWindmillwithPlié

Stand in a plié position with your feet in a wide stance (slightly more thanshoulder-width apart) and your toes pointed out to the corners of the room.Your knees should be bent as close to a 90-degree angle as possible. Grip adumbbellineachhandandholdyourarmsinfrontofyourbodywithyourpalmsfacingfront.Asyoulifttheweightsouttothesidesandoverheadinanarc-likemovement,theywillmeetinthemiddleaboveyourhead.Yourarmsshouldbefullyextended,butthereshouldbeaslightbendinyourelbows.Makesureyourabsareengagedandtuckedbacktowardyourspinethewholetime.Loweryourarmsbackdowntoyoursidesandrepeat.

ArnoldPress

Sit on a benchor chair, andhold a dumbbell in eachhand at chest levelwithyourelbowspointing toward the floor,yourpalms facingyourbody, andyourknuckles facing the ceiling. To start your press, rotate your elbows out to the

sides of your body as you lift your dumbbells up above your head.Your armsshouldbefullyextendedatthetop(thoughyourelbowscanhaveaslightbendinthem);atthispoint,yourpalmsshouldbefacingforward.Lowerthedumbbellsback into your startingposition, and repeat.Remember tokeepyour chest upandyourbackstraightwitheverypress.THE CRANK-IT-UP CHALLENGE: Try doing this move while sitting on a

stabilityballoruseheavierweights.

InvertedRow

You’llneedabroomandtwostablechairsforthisone.Lieontheflooronyourbackunder a lowbar thatyoucan reachwithyourhandswhenyour armsarefully extended. (For a great home-based version of this exercise, you can do

invertedrowsbylyingbetweentwosturdychairsthathaveabroomplacedacrosstheirseats).Yourchestshouldbedirectlyunderthebar,andyourlegsshouldbeextended straight along the ground. Grasp the bar with both hands, slightlyfartherapartthanyourshoulders,withyourpalmsfacingawayfromyou.Asyoukeepyourcoretightandyourbodyinastraightline,pulluponthebar,bendingyourelbowsasyouraiseyourbodyoff theground. (If this is toodifficult,youcanperformthiswithyourkneesbentandyour feet flatonthe flooruntilyougetstrongenoughtostraightenyourlegs.)Trytoliftyourchestallthewayuptothe bar. When you reach the top, your heels should be the only things stilltouchingtheground.Slowlyloweryourselfbacktothefloor,keepingyourbodyin a straight line, and repeat. (Note: If yougrip thebarwithyourpalms facingyou,you’lltargetyourbicepsmorethanyourlats;youcanalternatebetweenthetwostylesforaddedbenefits.)

Bent-OverWideRow

Standwith your feet shoulder-width apart and your knees slightly bent.Hingeforwardfromyourwaistwhilekeepingyourbackflatandyourheadinlinewithyourspine.Extendyourarmsstraighttowardthegroundinfrontofyou,holdinga dumbbell in each hand. Squeeze your shoulder blades together as you driveyourelbowsout,up,andbackuntiltheyreacha90-degreeanglefromthesidesofyourbody.(Besuretokeepyourabstuckedbacktowardyourspineandyourgaze focused on a fixed point on the floor in front of you.)At the top of themove,squeezeyourshoulderbladestogetherbeforeloweringyourweightsbackdowntotheirstartingposition.Repeat.

Bent-OverRearFly

Standwith your feet shoulder-width apart and your knees slightly bent.Hingeforwardfromyourwaistwhilekeepingyourbackflatandyourheadinlinewithyourspine.Extendyourarmstowardthefloorinfrontofyouwithadumbbellineachhand,yourpalmsfacingeachother.Fromhere, liftyourarmsouttoyoursides, squeezingyour shoulderblades togetherandkeepingyourelbows slightlybent.Slowlyreturnthemtothestartingpositionandrepeat.

THECRANK-IT-UPCHALLENGE:Stepforwardintoarunner’slungewithoneleg, bending your front knee at a 90-degree angle; don’t let your front kneeextendpastyourtoes,andkeepyourbackheelliftedslightlyofftheground.Dorearfliesfromthisposition.Foranextrachallenge,youcanalsodoawholesetwithonearmatatime,orasetinwhichyoualternatesides.

BackExtensiononaBall

Position a stability ball under the front of your hips and lower torso.Keepingyourkneesstraightorslightlybent,placeyourtoesonthefloorbehindyou(oragainstawall ifyou’dlikeextrastability)andliftyourhandsbehindyourhead,yourelbowsextendedouttothesides.Slowlyrollyourbodydownontotheball,andthenliftyourchestofftheball,raisingyourshouldersuntilyourbodyisinastraightlinefromyourheadtoyourtoes.Repeat.(Makesureyourbodyisinitsproper alignment, with your abs engaged and pulled in; don’t arch orhyperextendyourback.)

THEGET-YOUR-BACK-INTO-ITWORKOUT

Here’satargetedworkout(todoafterabriefwarm-upperiod)thatwillbuildbackstrength

fast—andwithaminimaltimecommitment!

10Bent-OverRearFlies

10Bent-OverRearFlies

10PlanktoRows

10Bent-OverWideRows

10InvertedRows

10PliéswithUprightRow

10Pull-Ups(closegrip)withorwithoutaresistanceband

10DumbbellRows

10BackExtensionsonaBall

Repeat2to3times.

OverheadShoulderPress

Standwithyourfeetshoulder-widthapartandholdadumbbellineachhandjustat shoulder level, with your palms facing forward and your knuckles facingtowardtheceiling.Pressyourarmsoverhead,andstraightenyourarmsatthetop.Returntothestartingpositionandrepeat.THECRANK-IT-UPCHALLENGE:Trythismovewhilestandingononefoot.

Switchlegsbetweensets.

Swimmer

Lie on your belly with your arms outstretched overhead, your legs extendedalongthefloor,andyourfeettogether.(Here,too,yourelbowsshouldbenexttoyourears.)Simultaneouslyraiseyourhead,neck,andshoulders,alongwithyourright arm and your left leg, straight up and off the ground. (To avoid injury,squeezeyourglutesandpressyourpelvicboneintothefloor.)Atthetopoftheextension,hold thisposition foramomentor two,and then releaseyourbodybacktotheground.Immediatelyrepeatthismoveontheotherside(raisingyourleftarmandrightlegalongwithyourhead,neck,andshoulders).Continuethispattern,workingalternatesides.

6ArmedtoImpress

Shapely,sculptedupperarmsareamongthemostprizedbadgesoffitness,asignthat you’re truly strong, sexy, and fit.The armsmaywell be themost viewedbody part since they’re on displaywhether you’rewearing fitted, tight sleeves;loose, short sleeves; or totally sleeveless styles.One of our friends likes to callstunning, chiseled arms “party arms” because when a woman who has themwearsasleevelesstoptoapartyandreachesforadrink,people—soawedbyherguns—oftenrespondwithasilent(orsoftlyaudible)“ooh!”

Butit’smorethanamatterofaesthetics.Havingstrongarmsisessentialfortheupper body’s pushing and pullingmovements, aswell as lifting, lowering, andreaching.Thisistrueforeverydayactivities(likeopeningjarsandhoistingheavyluggage),forcontestslikeToughMuddersandSpartanRaces,andforsportslikeswimming, tennis, cross-country skiing, boxing, rock climbing, kayaking, andothers.Plus,giventhatweliveinsuchasedentaryculturewherewespendhourseach day slouched in front of a computer screen or hunched over a steeringwheel, having strong arms, along with powerful shoulders and back muscles,helps usmaintain the proper range ofmotion that enables us to carry out theactivitiesofdailylivingwithouthurtingourselves.

The good news is your arms will respond relatively quickly to strategicapproaches to strength training, especially if you do both pulling and pushingexercisestoworkallthemajormusclegroupsindifferentdirections.Thetricepsmuscles inthebacksofyourupperarmsareinvolvedinpushingmotions;mostwomenusethemlessoftenthantheirbiceps,whicharelocatedonthefrontsofourupperarmsandareinvolvedinpullingmovements.Thebestwaytogetthestrong,tonedresultsyouwantistodoavarietyofexercisesthattargetdifferentmuscles in your arms and chest (your biceps, triceps, deltoids, and forearmmuscles) and to regularly change up the number of sets and reps you do, theamountofresistanceyouuse,andeventheangleatwhichyouperformsomeofthemoves.

Soifyouhaven’tyetembracedyourrighttobarepowerfularms,it’stimetogetwiththeprogram!Herearethestrength-trainingmovesthatwillhelpyoudojustthat.

VariationsonPush-Ups

Thebasicpush-upwasdescribedinthepreviouschapter.Hereareseveralmorechallengingvariations:

DeclinePush-Up

Place your feet on a bench behind you, and then perform a regular push-up.Repeat.

ExplosivePush-Up

Assumeaplankpositionanddoaregularpush-up,makingsuretoengageyourabsandkeepyourbodyinastraightline.Asyoucomeup,trytopushyourselfhard so that you lift your hands a few inches off the floor. (If you’reworriedabout landing on your face, it’s fine to do these on your knees until you gainconfidence.) If you’re feeling really strong and confident, try adding a clap infrontofyourchestwhileyourhandsareairborne.Asyoudescend,catchyourselfwithyourhands(andarmmuscles,really)andloweryourselfintoanotherpush-up.Repeat.

THELOAD-YOUR-GUNSWORKOUT

Here’s a targeted workout that will build arm strength fast—and with a minimal time

commitment!

10StaggeredPush-Ups(withyourrightarmforward)

10StaggeredPush-Ups(withyourleftarmforward)

15HammerCurls

20TricepsDips

20BalletArms(alternatingsides)

10Close-GripPush-Ups

15In-OutBicepCurls

10LateralRaises

10Bicep-ShoulderCombos(oneachside)

10UprightRows

Repeat3times.

WidePush-Up

Startbylyingonyourbelly,withyourfeethip-widthapart,yourfeetflexed,andyour toes touching the ground. Place your hands about a foot outside yourshoulders on each sidewith your palms on the ground and your elbows bent.Your fingertips shouldbe facing the sidesof the room.Pushyourselfup intoafullplankpositionwithyourabsengagedandyourbodyformingastraightline,andthendoaseriesofwidepush-upsfromthisposition.

StaggeredPush-Up

Startinaregularpush-uppositionbutstaggeryourhandssothatoneisforwardinfrontofyourshoulderandtheotherisintheusualposition.Dohalfofyourrepsthisway,andthenswitchyourhandpositionsforyourremainingreps.

Close-GripPush-Up

Startinaregularpush-uppositionbutwithbothofyourhandsunderthecenterofyourchest insteadofunderyour shoulders.Your fingertips shouldbe facingforward.Fromhere, lower yourself into apush-up as far down as you cango.Yourelbowswilltrackouttothesidesofyourbody,workingyourtriceps.Pushbackupandrepeat.

Push-UptoaT

Get intoa fullplankposition.Yourweight shouldbe supportedbyyourhandsand toes, with your body in a straight line. Do a push-up, keeping your abspulled in towardyour spine.Whenyoucomebackup to the startingposition,transferyourweighttoonehandasyourotateyourbodytoreachuptowardtheceilingwithyourotherhand.YourbodyshouldbeinastraightlinesoyouformaT shape.Do another push-up and raise yourself into aT on the other side.Repeat.THE CRANK-IT-UP CHALLENGE: Do a series of these push-ups with a

dumbbellineachhand.

AlternatingCrossLegPush-Up

Startinaregularpush-upposition.Fromhereliftyourrightfootandcrossyourrightlegunderyourbody,placingyourrightfootonthefloortotheleftofyourleft foot;do apush-up.Goback to the startingposition and then lift your leftfootandcrossyourleftlegunderyourbody,placingitonthefloortotherightofyourrightfoot;doanotherpush-up.Repeat,alternatinglegsasyougothroughyourset.(Byswitchinglegsasyougo,you’lldestabilizeyourbody,whichfurtherchallengesyourcoreandyourarmmuscles.)

MedicineBallPush-Up

Doregularpush-upsbutwithoneofyourhandsbalancingonamedicineball;then transfer the ball to your other hand and do another push-up. Continuealternatingbackandforth,passingtheball.

Walk-OuttoPush-Up

Standtallwithyour feethip-widthapart.Benddown,placeyourhandsonthefloor, andwalkyourselfout intoaplankposition.Yourabs shouldbeengagedand your body should be in one straight line. Do a push-up. (If you are abeginner, you can do a push-up on your knees.)Once you’ve completed thepush-up,walkyourhandsbacktowardyourfeetandstandup.Repeat.

Side-to-SidePush-Up

Doaregularpush-up,andthenwalkyour feetandhandsonestep to therightwhileremaininginaplankposition.Doanotherpush-up.Movebackonesteptotheleftanddoapush-up.Repeat,continuingtomovefromsidetoside.

Single-ArmDumbbellChestPressonaBall

Lie on your back on a stability ball, with your upper back and neck pressedagainsttheball.Bothfeetshouldbeplantedfirmlyontheground,andyourkneesshouldbebentata90-degreeangle.Holdadumbbell ineachhandandextendyour arms toward the ceiling at chest level.While keeping your hips and buttraised,bendyourrightelbowandloweryourrightarmuntilyourrightelbowisjust below chest level. Press the dumbbell up toward the ceiling as you exhale(don’tlockyourelbowatthetop).Repeatuntilyou’vedoneanentireset.Afteryou’ve completed a full setwith the right arm, repeat theworkwith your leftarm.Doingonearmatatimehelpstocorrectstrengthimbalancesinyourbody.(Ifyoudon’thaveastabilityball,doitonthefloor.)

Variations

InclineChestPressinWallSquat

Standwithyourbackagainstawallwithyourfeethip-widthapartandabout15to18 inches away from thewall.Sit intoawall squatwithyourkneesbent asclose toa90-degreeangleaspossible.Holdadumbbell ineachhandandplaceyourhandsouttothesideswithyourpalmsfacingforward,thenbringyourarmsoutinfrontofyou(asifyouweregoingtohugatree);slowlybringthembacktothestartingposition.(Makesureyou’repushingyourbackintothewallduringtheentiremove.)Repeat.

Alternating-ArmChestPress

Startwithbotharmsextendedstraightupandthen loweronearm;repeatwiththe other. Keep alternating back and forth while keeping one arm extendedstraightup.

ChestPress

Lowerandraisebotharmssimultaneously.

ReverseDumbbellPress

Lieonyourbackwithyourkneesbentandyour feet flaton the floor.Holdadumbbell in each hand with an underhand grip (your palms should be facingyou),bendyourelbowsat a90-degreeangle, andbring theweights just aboveyourchestwithyourarmsstraightenedbutnotlocked.Then,slowlybendyourelbows,loweringthedumbbellsdownandtoyoursidesuntilyourelbowsforma90-degree angle (keep your elbows in line with your shoulders). Raise theweightstothestartingposition.Repeat.THE CRANK-IT-UP CHALLENGE: Try doing reverse dumbbell presses while

lyingwithyourneckandupperbackona stabilityball; tomake itharder,youcanalsouseaslightlyheavierdumbbell.

TricepsDip

Standwithyourbacktoasturdybenchorchairandbendyourkneesas ifyouweregoingtositdown,butdon’t!Instead,placeyourpalmsonthefrontedgeofthe seat about shoulder-width apart. Position your feet in front of you so thatyourbodyweightisrestingonyourarms.Keepyourelbowsclosetoyoursidesandbendyourarms,slowlyloweringyourbodyuntilyourelbowsarebentata90-degreeangleandyourupperarmsareparalleltothefloor.Yourhipsshoulddrop straight down toward the ground, staying as close to the seat as possible.Hold the dip for a second, then exhale and straighten your arms back to thestartingposition.Repeat. (Note:Donot loweryourbody too fardownor leanforwardasthiscanoverstressyourshoulders.)THECRANK-IT-UPCHALLENGE:Dotricepsdipswhileelevatingyourlegson

aplatformoranotherchair.Eventuallyyoucanalsotrytodoone-handedtricepsdipsbyhavingonearmextendedinfrontofyouwhileyouliftyouroppositeleg.

TricepsTower

Startinamodifiedplankpositiononyourforearmsandtoes.Withoutdisturbing

youralignment,raiseyourselfuptoa fullpush-uppositiononyourrighthand,then your left hand. Lower yourself back onto your right forearm, then downontoyourleftforearm.Repeat.Switchtheorderofsidesmidwaythroughyourreps.

HammerCurl

Standwithyourfeethip-widthapartandyourarmsextendedatyoursides,yourpalmsfacingintowardyourbody.Gripadumbbellineachhandandslowlycurlthedumbbellsup towardyourchestbybendingyourelbows. (Keepyourcoretightandyourelbowslockedinbyyoursideswhilecurling.)Bringthedumbbellsasclosetoyourshouldersasyoucan,thenslowlylowerthembacktothestartingpositionandrepeat.THECRANK-IT-UPCHALLENGE:Tomakethismovemoredifficult,trydoing

hammercurlswhileyoubalanceononefoot;yourotherfootshouldbeliftedacoupleofinchesofftheground.Doacompleteset,thenswitchfeet.

InandOut

Standwithyour feet shoulder-widthapartandyourknees slightlybent.Extendyourarmsstraightoutinfrontofyouatchestlevel,holdingadumbbellineachhand. Your palms should be close together and facing each other. From thisposition,whilemaintainingaslightbendinyourelbows,openyourarmsstraightouttoyoursides.Keepthematchestlevelthroughouttheexercise.Returnthemtothecenterandrepeat.

BalletArms

Standwithyourfeettogetherandholdalight(3-pound)dumbbellineachhand,then graduallywork yourself up to 5 pounds, then 8. Startwith both arms upabove your head, your arms slightly bent at the elbows and your palms facing

eachother.Keepyourcoreengagedandloweryourrightarmhalfwaydowntothe side to shoulderheight.Yourarmshould remain in the same slightlybent-elbowposition.Raiseyourarmbackup,andrepeatontheleftside.THECRANK-IT-UPCHALLENGE:Adda lateral side-to-sidesquatbystepping

out on the same side as the arm that is lowering theweight, into a 90-degreesquat.(Orifyouwanttochannelyourinnerballerina,pliéinstead.)

SkullCrusheronaStabilityBall

Liewithyourupperbackandneckontheballandboth legsplantedfirmlyonthe ground, with your knees bent at a 90-degree angle; your torso should beparalleltothefloor.Holdadumbbellineachhandandextendyourarmsstraightup above your head. From this position, keeping a firm grasp on theweights,lower the dumbbells toward your forehead by bending your elbows at a 90-degreeangle.Thenraisethedumbbellsbackuptotheextendedposition.Repeat.VARIATION: If you are a beginner or don’t have an exercise ball handy, try

doingtheseonaweightbenchoronthefloorfirst.

GrappleThrow

Standwithyourfeetshoulder-widthapart,holdingadumbbellineachhandnextto your right hip.With your arms slightly bent and your abs engaged, lift thedumbbells up and over your head until you reach your other hip in a circularmotion.Reverse themotionand return theweights to the right side; continuedoingthisbackandforth(goingineachdirectionconstitutesarep).(Note:Thisexerciseworksyourcoreaswellasyourarms.)

SidePlankwithForwardArmExtension

Lieonyourright sideandyourright forearmwithyour shoulders,hips,knees,andfeetinalignmentandyourfeetstackedontopofeachother.Keepyourcoretight.Holdadumbbellinyourlefthandandextendyourarmforwardinfrontofyourbody,thenuptowardtheceiling(keepyourarmstraightthewholeway).Return to the starting position.Repeat, then afterworking this side for a set,switchtotheother.

SidePlankwithTricepsExtension

Start in a side plank position on your right side (see above), keeping your absengagedandyourbodyinastraightline.Holdadumbbellinyourlefthandandextendyourleftarmupintheairaboveyourshoulder,keepingyourleftelbownexttoyourleftear.Fromhere,bendyourelbowandbringthedumbbelldownandbackbehindyourhead.Raiseyourarmbackupandrepeat.Onceyouhavecompletedasetinarightsideplank,switchtoaleftsideplank.

LateralRaise

Stand with your feet shoulder-width apart and hold a dumbbell in each handwith your armshangingdown at your sides.Keep your arms straight and raiseyourarmsupandouttothesidetoshoulder levelbutnotbeyond.Atthetop,yourpalmsshouldfacethefloor.Loweryourarmsbackdownandrepeat.THECRANK-IT-UPCHALLENGE:Do single-arm lateral raises (oneat a time)

toworkyourcoremore.

StandingW-press

Stand with your feet shoulder-width apart, holding a dumbbell in each hand.Bringyourelbowstotouchyoursides,thenraiseyourarmsupintotheletterW(sothattheweightsareaboveyourshouldersbutyourelbowsarestillbent)then

slowlybringthembackdowntoyoursides.THECRANK-IT-UPCHALLENGE:Trydoingthiswhile liftingonelegoffthe

ground—agreatwaytochallengeyourbalanceandworkyourcoreatthesametime.Don’tforgettoswitchlegsandworkbothsides.Alsoincreasetheweightofthedumbbellasyougetstronger.

MONKEYBARS

Manyof theobstacle-course races thatareall the rage thesedays includeasectionof

monkeybars youneed togetacross. To train for this challenge, thebest thing todo is

pull-ups,pull-ups,and…youget the idea.Thekey is todopull-upsusing regulargrips,

widegrips,andnarrowgrips.Togetstartedwithcrossingthemonkeybars,youcanhang

with your arms fully extended for 5 seconds; continue to increase the time as you get

strongerandmorecomfortable.Italsohelpstohangfromonehandatatime(for3to5

seconds),sincethat’swhatyou’llessentiallybedoingasyoutraversethebars.Tobuildup

togettingacrossthewholeset,startbyaimingfor4(2moveswitheachhand),thenadd

onby2suntilyougetallthewaytotheotherend.Intheprocess,you’llbebuildingyour

upper-bodystrengthandgripabilities.

Extended-ArmBicepCurlwithKneeRaise

Stand with your feet shoulder-width apart and your arms extended out toshoulder height,with your palms facing up.While holding dumbbells, do armcurlsbybendingattheelbowsandkeepingyourwristslocked.Asyoucurlyourarmsin,raiseyourrightkneeuptowardyourchesttoa90-degreeangle.Asyoureleaseyourcurlbacktoastraight,extendedarm, loweryourkneebacktothestanding position. Continue doing curls with a right-knee raise until you arehalfwaythroughyourset.Doyourremainingcurlsbyraisingtheleftknee.

Close-GripPull-Up

Hangfromyourpull-upbarwithyourhandsrightnexttoeachotheronthebar;yourpalmsshouldbefacingyou.Pullyourbodyupuntilyourchinisoverthebar,keepingyourelbowstuckedinclosetowardyourbody.(Note:Thisiseasier

thantheWide-GripPull-Up.Ifyoucan’taccomplishthis,evenjusthangingandbringingyourselfupaninchhelpsbuildstrength.)

BicepCurl

Standwith your feet hip-width apart and hold a dumbbell in each handwithyour palms facing forward. Keeping your abs in and your knees slightly bent,bend your arms and bring your palms toward your shoulders in a bicep curl.Moveyourarmstothesidetoworkyourbicepsatadifferentangle.

In-OutBicepCurl

Withthismove,youfirstcurlyourarmsinfrontofyourbodyandthenyoucurlthem out to the side. Start by standing with your feet shoulder-width apart,holdingadumbbellineachhanddownatyoursides;yourpalmsshouldbefacingyour body. Curl both weights up to your chest, bending your elbows androtating your palms to face your chest. Lower your arms back to the startingposition.Next curl your hands up on the outside of your body (at a diagonalangle)towardyourshoulders.Keepyourelbowsclosetoyourbody.Loweryourhandsbacktothestartingpositionandrepeat.

Bicep-ShoulderCombo

Thisisessentiallyanoverheadshoulderpressononesideaboveyourheadandabicepcurlontheotherside.Todoit,standwithyourfeetshoulder-widthapartandholdadumbbell ineachhand.Therightdumbbell shouldextenddownatyourside.Yourleftarmshouldbeextendedupfromyourshoulderandbentattheelbowata90-degreeanglesothatyourdumbbellisnexttoyourhead.Withyourrighthand,curlyourdumbbellupandintowardyourshoulder.Atthesametime,pressyourleftdumbbellupoveryourheaduntilyourarmisfullyextended.Continuetodobicepcurlsonyourrightsidewhiledoinganoverheadshoulderpressonyourleft.Aftercompletingyourrepsonthatside,performthemontheother.

7CuttingtotheCore

Manypeoplehavethewrongideaaboutwhatitmeanstodevelopcorestrength:theythinkit’sallaboutdevelopingasix-packoraneight-packorwashboardabs.There’snoquestionthatawell-definedmidsectionlooksfabulousinamidrifftoporabikini.Yetit’saboutsomuchmorethananyofthat.Whatwouldyoudowithoutcorestrength?Nothingverywell,asJenlikestosay.Ifyoureallywanttodevelopastrongcore,youneedtochallengeall themuscles intheabdomen—therectusabdominis(thetwobandsofmusclethatrundownthecenterofyourabdomen), the transverse abdominis (themuscle thatwrapshorizontally aroundyourlowerabdomen),andtheinternalandtheexternalobliques(whichformtheinnermostandoutermostlayersofmusclethatrundownthesidesofyourwaist).Inotherwords, tobuild truecore strength,youneedtoworkthemuscles thataredeepinsideyourcore,notjustthesuperficialmuscles.

Buildingastrongcoreisimportantforlotsofreasons.Forstarters,themusclesinyourcore,alongwith themuscles inyourback,provide thegirdleorcorsetthatsupportsyourentirebody.Developingapowerfulcorecanreduceyourriskofexperiencing lowerbackpainor injury.Bycontrast,neglecting thesecrucialmuscles can shortchange you of the stability your body needs for a variety ofmovements. After all, themuscles in your core helpwith balance, agility, andposture, yet somewomen have focused exclusively on doing crunches (whichjust work the superficial ab muscles) and shirked core-stabilization moves,compromisingtheiroverallcorestrengthandlower-backstabilityintheprocess.This can throw theirpostureoutofwhack,weaken their athleticperformance,andincreasetheriskoflowerbackstrainandpain.

TESTINGYOURCORESTRENGTH:THESTABILITYBALLPIKE

Thestabilityballpikeisatruetestofcorestrengthbecauseitrequiressomanymuscles

toworktogether.Todoit,placeyourtoesontoanexerciseballwhileextendingyourbody

out from theballandassumingapush-uppositionwith yourpalmson the floor.Slowly

movetheballinasteady,controlledmotiontowardyourhands,usingthefrontportionof

yourfeet.Onthewayin,getintothepikepositionbypushingyourhipsandbuttuptoward

theceiling.Keepyour legsstraightandcontractyourabs.Fromthepikeposition,move

theballbackoutand repeat.Practicedoingasetof15pikes three timesaweek,and

trackyourimprovementintermsofhowhighyoucandothepikeorhowmanyyoucando

withproperformandbalance.

Thecore isalsowhereyourstrengthandpoweroriginates forplayingsports,generatingexplosivemovements,andperformingotherphysicalfeats(likeliftingor carrying items). Having a weak core is like turning off your body’s powercenter and trying to relyonlyon satellite formsof energy instead—not a goodidea!Asabonus,trainingyourcoremuscleswillmakeyourbodyappearleanerandmorestreamlinedoverall.

Keep inmind, though, that if ripped abs are your goal, no amount of core

trainingguaranteesyou’llget them.Youwillneedtomodifyyourdiet, too, sothat you’re eating only clean and lean foods, especially if you’re carrying extrapoundsaroundyourbelly.Haveyoueverheardtheexpression“Absaremadeinthekitchen,notthegym”?Thetruthisthey’remadeinbothplaces.Butmanypeopledon’trealizethatstickingwithleanproteinsandlotsofveggieswillhelpthemgettotheprizeofahardcore.(Tohelpthosenewlydefinedmusclesshowthrough, you’llwant to consumeplentyof diuretic foods and teas tohelp youavoidorgetridoffluidretention.)Rampingupyourcardioworkoutswillmakeahugedifference, too,because itwillhelpyouburnoff the superficial layerofbellyfataswellasfatelsewhereonyourbody.

If you take these steps and you do a variety of core-strengthening exercisesregularly,youwillprobablybegintoseeadifferenceinthetoneanddefinitionofyour midsection within three weeks. That’s a pretty quick payoff on yourinvestment.

HOTTIP

Sittingonastabilityballwhileyouworkatyourdeskcanhelpbuildandstrengthenyourcoremuscles

(aslongasyoumaintaingoodpostureontheball!).Anaddedperk:ResearchattheStateUniversityof

NewYorkatBuffalofoundthatwhenpeopleperformedclericalworkwhilesittingonastabilityball,

theyburned4additionalcaloriesperhourthantheydidwhilesittingonadeskchair.Thatmaynot

soundlikealot,butitaddsuptoanextra32caloriesperday,160caloriesinanaverageworkweek,

720caloriesinamonth,and8,000inayear(morethan2pounds!).

BasicPlank

Lie facedown on the floor and raise yourself up onto your forearms and yourtoes,keepingthemiddleofyourforearmsrightunderneathyourshoulders.Keepyourhipsraisedandyourbackflatsoyourbodyresemblesaplankthat’sparalleltothefloor.Squeezeyourabsandbuttwhiledoingthis,andholdthepositionfor30to60seconds,aslongasyoucan.

Variations

PlankwithOneArmExtension

Startinabasicpush-upposition,withyourweightonyourhandsandtheballsofyourfeet.Extendonearmstraightoutinfrontofyourhead.Holdthispositionforaslongasyoucan,thenbringyourarmbacktothefloor.Switcharms.

PlankwithAlternatingKnee-to-ElbowRotations

Start in a full push-up (orplank)positionwithyourhandsdirectlyunder yourshoulders.Driveyour rightkneeunderandacrossyourbody tomeetyour leftelbow,thenreturnyourrightfoottothefloor.Switchlegsandrepeat.Continuealternating back and forth. (Note: This is a great exercise for your obliquemuscles!)

PlankwithOneLegExtension

Start in a basic push-up position, then lift one foot a couple of inches off theground into the air. Keep both legs completely straight and don’t let yourmidsectionsag!Holdthispositionfor30to60seconds(oras longasyoucan),thenreturnthefirstfoottothefloorandswitchlegs.THE CRANK-IT-UP CHALLENGE: Try the Bird Dog, in which you

simultaneouslyliftyourrightlegstraightupbehindyouandextendyourleftarmstraightoutinfrontofyou,thenswitchsides.

BasicCrunch

Lieonyourbackonthefloor,bendyourknees,andplaceyourfeetflatonthefloor hip-width apart. Place your hands behind your head with your elbowsextended wide and parallel to the floor and keep your chin lifted. Press yourlowerbackagainst the floor, thenexhaleandcontractyourabsbypullingyourbellybuttontowardyourspineasyouliftyourshouldersoffthefloor,withyourhead(andgaze)facingtheceiling.Whenyougettothetop,pauseforacoupleof

seconds,theninhaleasyouslowlyloweryourshoulderstothefloor.Repeat.

Variations

BicycleCrunch

Lie on your backwith your feet together and extend your legs straight out infrontofyou, a few inchesoff the floor.Laceyourhands togetherbehindyourearsandopenyourelbowsoutwidetothesides.Keepyourleftlegstraightandbendyourrightkneetowardyourupperbodyasyoutwistandtouchyour leftelbowtoyourrightknee.Thentwistandturnsoyourrightlegstraightensandyourleftkneebendsandtouchesyourrightelbow.Keepbringingyouroppositeelbowtotheoppositekneeinaslow,controlledfashion.

ReverseCrunch

Lieonyourbackwithyourkneesbent,yourfeetflatonthefloor,andyourarmsextendedouttoyoursidesatshoulderlevel,palmsflatonthefloor.Liftyourfeetoffthefloorandraiseyourkneesdirectlyaboveyourhips(yourkneesshouldbetogetherandbentata90-degreeangle).Exhaleandslowlyraiseyourhipsoffthefloor, rolling your spine up as you bring your knees toward your head.Whenyouliftyourspineashighasyoucan,pausebriefly,theninhaleandslowlyloweryour spine and hips back to the starting position (with your knees above yourhips).Repeat.

StabilityBallRoll-In

Whileyourweight isonyour toesorknees,placeyour forearmsona stabilityball. Fromhere, roll the ball forward slightlywhile keeping your abs engaged,thenroll theballback to the startingposition.Repeatandcontinueata steadypace.

BodyRoll-Out

Startwithyour cheston the stabilityball andplaceyourhandson the floor infrontoftheball.Walkyourhandsandyourbodyforwarduntilyourtoesaretheonlypartofyourbodyontheball.Then,useyourhandstowalkyourselfbacktothestartingposition.Repeat.

Side-to-SideBallCrunch

Lieonyourbackwithyourkneesbentandholdamedicineballinyourhands,extendingitaboveyourheadtowardtheceiling.Exhaleasyousitup,contractingyourabsandbringingtheball forwardanddowntowardthe floor; then,rotateyourtorsoandtheballtotheright.Bringyourtorsobacktothecenter,thenliebackonthefloor.Nexttime,situpandrotateyourtorsoandtheballtotheleftside,returntocenter,thenliebackonthefloor.Repeatthepattern.THECRANK-IT-UPCHALLENGE:Performthisonastabilityball.

SideV-up

Lieonyourrightsidewithyourlegsstackedandbentata30-degreeanglefromyourhips.Placeyourrighthandbehindyourheadandyourleftarmonthefloor.Fromthisposition,engageyourcoreandliftyourtorsoandyourextendedlegsoff the floor, bringing your torso toward your legs.Release yourself from thispositionwithoutlettingyourtorsoorlegsfullytouchtheground,thenrepeatontheotherside.

V-up

Lieonyourbackwithyourlegstogetherandextended,andarmslongandouttoyoursidesat90-degreeangles.Whilekeepingyourbackflat,useyourabstositupwhile drawing your knees in toward your chest. As you sit up,wrap yourarmsaroundyourknees.Holdforacountofone,thenreleaseyourbodyfromthisposition,extendingyourlegsoutstraightandloweringyourtorsotowardthefloor—but without lowering either your legs or your torso completely to theground.Fromthisposition,repeat.THE CRANK-IT-UP CHALLENGE: Do this move while keeping your legs

entirelystraightandreachyourfingerstowardyourtoes.

VerticalSit-UpwithCrossoverElbowtoKnee

Lieonyourbackwithyourleftlegbentandyourrightlegextendedandraisedafew inches in the air; your fingertips should be behind your head. From thisposition,tightenyourabsandbendfromthewaisttobringyourupperbodyoffthegroundand towardyourbentknee; return to the floor.Continue toworkthis sideof your bodybefore switching to theother side (inwhich case you’llbendyourleftkneeandstraightenyourrightlegalongthefloor).

PlankDragwithTowel

Getintoaplankorapush-uppositionandplaceatowelunderbothsetsoftoes.Your hands should be on the floor, directly under your shoulders, your backshouldbeflat,andyourabsengaged.Nowdragyourbodyacrosstheroomusingyourarmstopullyourbodyweightandyourtoestodragthetowel(thisforcesstabilizationofyourcore).Gotooneendoftheroomandback,turningaroundwhenyou reacheachendpoint. (Bonus:Your floorwill getdusted at the sametime!)

RussianTwist

Sitwithyourkneesbentandyourfeetafewinchesofftheground.Yourtorsoshouldbeleaningbackata45-degreeangletothefloor.Holdonedumbbellwithbothhandsbyusingeachhandtograspeachend.Fromthisposition,rotateasfarasyoucantotherightsideandtouchthedumbbelltotheground,thenrotatetotheleftsideofyourbodyandtouchdown.Repeatbackandforth.VARIATION: Ifyouare justbeginningandneedmorestability,youcankeep

yourfeetonthefloorwhilerotatingyourtorso.

ReverseTabletop

Getintoareversetabletoppositionwithyourbuttfacingthefloorandyourtorsoparallel totheceiling,yourpalmsonthefloorrightunderneathyourshoulders,andyourfeetflatonthefloor.Keepyourfingersspread,yourchinliftedoffyourchest,andyourhipsliftedtowardtheceiling.Letyourhipsdropandbendfromthewaistata90-degreeangleasyourockyourbuttdownandbackthroughyourarms so that your butt ends up behind you and your legs are fully extended(you’ll be resting on your heels). Pause in this position, then use your abs tothrustyourhipsforwardthroughyourarmsandbackuptowardtheceilingtotheoriginaltabletopposition.Repeat.

TabletopwithElbow-to-KneeCrunch

Get intoa traditional tabletoppositionwithyourhandsandkneeson the floor(your torso facing the floor andyourbutt facing the ceiling).Placeyourhandsdirectlybeneathyourshoulders,andkeepyourbackflat.Holdalightdumbbellinyourrighthand.Fromthisposition,extendyourrightarmoutinfrontofyou.Atthesametimeextendyourleftlegstraightoutbehindyou.Nextcrunchyourabs,bringingyourrightelbowin tomeetyour leftknee in themiddleofyourbody (near your belly button). Extend themboth again and repeat.Work onesidebefore switching to theother side.Remember to switchyourdumbbell totheotherhand!

LateralLungewithHalfX

Standwith your feet hip-width apart and your toes turned slightly toward thecornersoftheroom.Placeadumbbellinyourlefthandandstepoutwithyourrightlegintoalateral(sideways)lunge,bendingyourkneeasclosetoa90-degreeangleaspossible.NextpushoutofyourlungeintoahalfXbykickingyourrightlegoutintoa45-degreeanglefromyourstandinglegwhileextendingyourleftarm to the ceiling.Return to the starting position.Repeat.Change sides onceyou’vecompletedaset.

OppositeArmtoLeg(a.k.a.Single-LegJackknife)

Lie on your back with your arms extended straight behind your head on thefloor.Liftyourtorso,yourleftleg,andyourrightarmsimultaneously,andtrytotouch your left toes with your right hand.Return to the starting position (soyou’relyingdownagain)andrepeat.Switchsidesafteryoucompletetheset.

LegDrop

Lieonyourbackwithyourlegstogetherandyourarmseitheratyoursideswithyourpalmsdownorunderyourlowerback.Keepyourlegsstraightandliftthem

toa90-degreeanglesothesolesofyourfeetarefacingtheceiling.Slowlyloweryour legs to theground,keepingyourknees slightlybent and lettingyour legshoveraninchorsooffthegroundforacountofone,thenraisethembacksothey’reperpendiculartotheflooragain.Asyourepeatthismove,keepyourabstightandpulledbacksothatyourspineisflushagainstthefloor.

TIREFLIPS

With thischallenge, lower-bodystrength iscrucial. If you’veneverdonea tire flip,as in,

flippingalargetireover—hey,you’vegotplentyofcompanythere—besuretostartwitha

smaller, light tire or even aweight plate. Standwith your feet hip-width apart and your

knees bent. Hinge forward from your hips and grasp the tire with both hands in an

underhand position (palms against the tire’s surface). Lift the tire, using your core and

lowerbodyforstrengthandkeepingyourabstight(soyoudon’tstrainyourback),thenflip

itover.Repeat.Gradually increase thesizeandweightof the tire,using thesamegood

form.

Windmill

Standwith your feet hip-width apart andhold a dumbbell in your right hand;extendituptowardtheceiling,keepingyourrightarmasstraightaspossibleandyourrightelbowclosetoyourrightear.Keepingyourhipsforward,rotatefromyourwaistandreachthefingertipsofyourlefthanddowntowardthefloor,thenstandbackuptothestartingposition.Repeat.Onceyou’vedoneacompleteset,switchsides.

Spider-ManPlankCrunch

Getintoamodifiedplankpositionwithyourforearmsonthegroundandyourelbows directly under your shoulders.Your core should be engaged, and yourbodyshould stay ina straight line.Driveyourrightkneeup towardyourrightelbow(yourkneeshouldtrackalongtheoutsideofyourbody);youshouldfeelyourhipopeningupasyoupullyourknee towardyourelbow.Return to theplankposition,andrepeatwiththeleftside.Continuealternatingsides.

CrossToeTouch

Get into a plank position with your hands on the floor directly under yourshouldersandyourcoreengaged.Crossyourrightlegunderyourbody,andliftyour left hand to touch your right toes as the right foot comes under andthrough,thenreturnthelefthandandtherightfoottothestartingposition.Nextcrossyourleftfootunderyourbodyandtouchitwithyourrighthand.Continuetoalternatelegsandhands.(Warning:Thisisahardone!)

Woodchopper

Standwithyourfeethip-widthapartandyourbodyweightonyourleftleg.Startbyholdingadumbbell inbothhands(onehandgraspingeachend)upbyyourleftshoulder.Next,rotateyourbodyandyourarmstomakeachoppingmotion

with the dumbbell down toward your right hip.Allowyour feet andknees topivotwith the rotation.Raise the dumbbell backup to your left shoulder andrepeat.Switchsidesafteryou’vecompletedafullset.

LegPull-InwithaBall

Getintoapush-uppositionwiththetopsofyourfeetrestingonastabilityballand your hands on the ground. From here, pull your knees in to your chest,rollingtheballtowardyourchestasyougo.Rolltheballbackoutbyextendingyourlegs.Engageyourcore,andkeepyourneckstraightwithyoureyesfocusedontheground.Repeat.

STRONGMOVESTHEQUICKIECOREWORKOUT

Ifyouwanttoconcentrateondevelopingandstrengtheningyourcore—orifyouwanttogainthepower

you’llneedtodoaStabilityBallPike(theultimatecorechallenge,seethispage)—dothisintensecore

workoutthreetimesaweek.Youwilldo4roundsofthefollowingfiveexercisesinthispattern:

1stround:Doeachexercisefor60seconds.

2ndround:Doeachexercisefor50seconds.

3rdround:Doeachexercisefor40seconds.

4thround:Doeachexercisefor30seconds.

(Useyoursmartphone,astopwatch,oraneggtimerifyoudon’thaveapartnertodothetimingfor

you.)

1.BodyRoll-Out

2.Side-to-SideBallCrunch

3.V-up

4.RussianTwist

5.LegDrop

THE300ABS

RememberGerardButler,who leda fewhundredSpartans intobattle in theepicmovie300? Ifyou

wantabslikehis,trythisworkout,whichhappenstohave300repstotal.

30BasicCrunches

20BicycleCrunches

15OppositeArmtoLeg(rightside)

15OppositeArmtoLeg(leftside)

20ReverseCrunches

15PlankwithAlternatingKnee-to-ElbowRotations

30Crunches

15PlankwithAlternatingKnee-to-ElbowRotations

40RussianTwists

30BicycleCrunches

15SideV-ups(rightside)

20ReverseCrunches

15SideV-ups(leftside)

20LegDrops

8GettingaLegUponStrength

Who among us doesn’twant firm, shapely, powerful thighs and calves, not tomentionastrong,tonedderriere?Havingrobust,capable legscanhelpuswalk,run, jump, bend, cycle, climb, andmove through other activities of daily lifemuchmorecomfortably, steadily, andagilely.Onewayoranother,werelyonourlegsforalmosteverythingwedo.Nowonderhavinggreatgamsispracticallyauniversalitemonwomen’swishlistsfortheirbodies!Thegoodnewsistheyareattainable!Infact,withtherightmovesandtherightreps,you’llseefasterresultsinbuilding legstrengththanalmostanyotherpartofyourbody.Plus,youcanget ridof thebodybits thatmayhavebotheredyou foryears anddevelop legsthatcan(literally!)kickass.

Notonlywill your legs lookbetterwhenyouconsistently treat them to theright workout, but you’ll also be doing your whole body a favor by buildingstrength from thewaist down.After all, your legs are yourbasic transportationsystem—theygiveyouthemeansandthepowertogetaround—soyou’llwantto develop greater strength and stamina for walking, running, stepping, andclimbing.Mostofyourdailyactionsinvolveyourlegs,andyourlegmusclesareamongthemostimportantmusclesinyourbodyforbalance,stability,andoverallpower.Soyou’llwanttodevelopstronglegstostandon,physicallyandmentally(thetwooftengotogether).It’salsoimportanttostrengthenyourbuttocks(a.k.a.your glutes) to help you have a steady, strong gait when you walk. Plus, thebetterconditionedyourlegsarenow,thegreatermobilityyou’llhaveasyougetolder,andyou’llhavealowerriskofdevelopinginjuriesinyourknees,hips,andankles.All inall,doingwell-rounded legworkouts regularlybuilds leanmusclemass, supportsbonedensity (decreasingyourriskofosteoporosis), reduces stressonyourbonesand joints,and improvesbalance,makingyou less susceptible tofalling(abigplusasyouage).

Yet,manypeoplehaveimbalancesbetweenkeymusclegroupsintheirlegs—namely, between the quadriceps (themuscles that run down the front of eachthigh)andthehamstrings(themusclesthatextendfromthebaseofyourbutttothebacksofyourknees).Somepeople’squadsarestrongerthantheirhamstrings,whileothershavetheoppositescenario.Similarly,somepeoplehavetighterhip

flexorsandmoreflexibleglutes.Theproblemis, ifyou’reconstantlyrelyingonone set of muscles to pick up the slack for another—which can become aningrainedhabit—youcanburnouttheonesthataredoingmostofthework;thisthencausestrickle-downstressforadjacentmuscles,whichcanleadtoinjuriesinthosemuscles.Oryoucandevelopmusclestrainsortendonitisintheoverworkedmusclesthemselves.

That’swhyit’s importanttoincludeexercisesthatchallengeopposingmusclegroups in your leg workouts and moves that work both sides of the body topreventandcorrectmuscle imbalances. (Maintainingproper formisalsocrucialforpreventingorreadjustingmuscleinequities.)Thebestlegworkoutstrainthequads, the hamstrings, the adductors (the muscles on your inner thighs), theabductors(themusclesonyourouterthighs),thecalfmuscles,thehipflexors(themusclesonyourupper thighs, justbelowyourhipbones, thatallowyouto liftyourkneesandbendatthewaist),andthegluteusmaximusandgluteusminimus(a.k.a. the glutes).Thehip flexors are often overworked sinceweuse them ineverydayactivitieslikestandingupandsittingdown,soit’simportanttostretchtheseoften-tightmusclesproperly.

Theexercises that followwill giveyou the legworkyouneed toget strong,healthygams.Make thema regularpartofyour lifeandyou’ll feel and see theresultsyoucravebeforeyouknowit.

BOXJUMPS

Tobuildthelower-bodypowerandstrengthyou’llneedtodoboxjumps,startbydoinglots

of jumpsquats…andmore jumpsquats.As youget stronger, tryexplodinghigherand

higherofftheground,makingsuretolandsoftlyeachtime.Onceyou’rereadyforthenext

challenge, try jumping up onto a step and back down to the ground using the same

technique(swingyourarmsupwardtogainmomentum).Onceyou’vemasteredthestep,

try a higher platform or box,making sure tomaintain control on the explosive upward

moveaswellasthelanding.Continueprogressinginheightaslongasyoucan.Youcan

alsoincreaseyourrepstobuildextrastrength.

HOTTIP

Oneoftheeasiestwaystoimprovelower-body(muscleandbone)strengthistoclimbseveralflights

ofstairseachday.Theenergyrequiredforclimbingstepscomesalmostexclusivelyfromthelegs.To

improvetheeffectsofstair-climbing,trytakingthestairstwoatatime.Thisforcesthebodyto

performalungingmovement,whichcanincreasestrengthinyourthighsinparticular.

FrontLungewithDumbbellPass-Through

Standwithyourfeetshoulder-widthapartandyourtoesfacingforward.Holdadumbbell inyour lefthandand step forwardwithyour right foot intoa lunge;your front (right) leg should be bent at a 90-degree angle and your back (left)

heelshouldbelifted.Whileyouareinthelunge,passthedumbbellunderyourfrontlegtoyourrighthand.Pushyourselfbackintothestandingposition.Nextdoalungeonyourleftleg,passingthedumbbellunderyourleftlegfromyourrighthandtoyourlefthand.Returntothestandingpositionandrepeat.

FrontLungewithSingle-DumbbellOverheadPress

Takeadumbbellinyourrighthandandextenditupandoveryourheadtowardthe ceiling. Lunge forward with your left leg while your right arm is stillextended;keepyourchestliftedasyoudothis.Returntothestandingposition,

lowertheweight,andrepeat.Switchsidesafteryouhavefinishedacompletesetonthisfirstside.

Single-LegSquat

Standonyourrightlegwithabenchorchairbehindyou(touseasasafetynet)andliftyourleftfootacoupleofinchesofftheground.Keepyourweightontheheelofyourstandingfoot;becarefulnottoleanforwardorletyourrightkneemovepastyour toes.Slowly loweryourselfdownintoa squatuntilyourglutesbarelytaptheseat,exhale,andstandstraightupontherightleg.Continuefora

fullsetontherightleg,andthenswitchovertotheleft.(Note:Ifyouneedextrahelpinthebalancedepartmentorifyou’rejustbeginning,lightlyholdontothebackofachairoractuallysitontheseatasyousquatforextrasupport.)THECRANK-IT-UPCHALLENGE:Once you can do thismove easily, try to

loweryourselfuntilyourkneesarebentat90-degreeanglesbeforereturningtostanding.

SumoSquatJump

Standwithyourfeetslightlymorethanhip-widthapartandyourfeetpointedouttowardthecornersoftheroom.Placeyourhandsonyourhipsorstraightoutinfrontofyou;keepyour shouldersbackandyourchest lifted.Loweryourbodydown into a deep squat, thendrive yourself up into a jump,pushing from theballsofyourfeet;yourlegsshouldstraightenoutasyourfeetleavethefloor.Asyoulandbackonyourfeet, loweryourselfbackdownintoanothersumosquatandrepeat.VARIATION:Do the samemovewithout the jump (a great option for those

withkneeinjuries).

SideSteptoSideKick

Standwithanelevatedplatform(at least12incheshigh)onyourrightsideandholdadumbbell ineachhand.Stepwithyourrightfootontotheplatformandkickyourleftlegouttothesideasyoudoso.Returntothestandingpositiononthefloor,andrepeatforacompletesetontherightside.Thenswitchtotheleft.THECRANK-IT-UPCHALLENGE:Addabicepcurlonboth sidesbeforeyou

stepdownfromtheplatform.

OffsetSplitLungewithShoulderPress

Standwithyourfeetshoulder-widthapartandrestyourrightfootbehindyouonasteporplatform.Holdadumbbellinyourrighthandupinfrontofyourrightshoulder,withyourknuckles facingyour shoulder.Whileyour right foot ison

theplatform,bendyourleftkneeata90-degreeangleintoalunge,thenpushupfrom the lunge until your left leg is fully extended.As you push up, press thedumbbellupaboveyourheadintoashoulderpress.Lowerthedumbbellasyoureturntothelunge.(Throughoutthesequence,remembertokeepyourchestup,yourshouldersback,andyourkneesinlinewithyourtoes.)Repeatanentiresetonthisside.Onceyouaredoneworkingyour left leg,switchto lungesontherightside.

Deadlift

Standwithyour feethip-widthapart andhold twodumbbells straightdown infrontofyou.Hingeforwardfromyourhipsuntiltheweightsarejustbelowyourknees.Makesuretokeepyourbackflat,yourchestlifted,andyourkneesslightly

bent.Once you are in this bent-over position, return to the standing position,keeping your core engaged and squeezing yourbutt as you lift up to standing.Repeat.

DeadliftwithRotationTwist

Standwithyourfeetshoulder-widthapart,andholdadumbbellineachhandinfrontofyourthighs.Hingeforwardfromthehips,keepingyourbackflatasyoulower the dumbbells toward the floor.As you squeeze your glutes, bend yourelbowsand liftyourarms toagoalpostposition (yourelbowsat shoulder level,with your knuckles pointed toward the ceiling) as you come to a full standingposition. While keeping your arms in the goalpost position, rotate your torsoslightly to the right, then return to center.Repeat the entiremoveon the leftside.Continuealternatingsidesthroughouttheset.

Single-LegDeadlift

Standwithyourfeethip-widthapartandadumbbellineachhand;thedumbbellsshouldbeextendedstraightinfrontofyourthighs.Extendyourrightlegbehindyou so that it is raised about a foot off the ground. Fromhere, hinge forwardfromyour hips, keeping your back flat, and lower yourweights until they arebelowyourknees.Asyoudothis,yourextendedlegshouldrisesothatitstaysinlinewithyourbody.Fromhere, return to anuprightposition, squeezingyourbuttasyoudo.Yourextendedlegwilllowerbackdown,butitshouldnottouchtheground.Doafullsetwiththerightlegraisedbeforeswitchingtoyourotherleg.

SquatwithOverheadPress

Standwith your feet hip-width apart, holding a dumbbell in each hand up byyourshoulders.Yourpalmsshouldbefacingoutinfrontofyou.Whileengagingyourcore,loweryourselfintoasquatsoyourlegsbendtoa90-degreeangle.Asyoupushupoutofthesquat,pressthedumbbellsupaboveyourheaduntilyourarms are fully extended. From here, lower the weights back down to yourshouldersasyouloweryourselfintoanothersquat.Repeatthesequence.

DeepSquatwithOverheadRotation

Stand with your feet hip-width apart and hold a heavy dumbbell (place yourhandsateachendoftheweight)atchest level infrontofyou.Whileengagingyour core, lower yourbody into a squat, bendingyourkneespast a 90-degreeangleandkeepingyourbodyweightonyourheelsandyourtorsoleaningslightlyforward.Asyoupushyourselfbackuptoastandingposition,turnyourbodytothe right by lifting and pivoting your left heel, and fully extend your armsoverhead toward the back of the room (your core should be engaged). Bringyourbodybacktothecenterasyouloweryourselfdownintoanothersquatandmove thedumbbell back to the startingposition.Goback intoyour squat andrepeatontheleftside.Continuealternatingsides.

ReverseLegPress

Startingwithyour feet shoulder-width apart,bendyourknees slightly and leaninto a forward fold position so that your chest is toward your thighs and yourhandsareonthefloor.Fromhere,extendyourrightheelupbehindyoutowardtheceiling,keepingyourrightlegstraight.Remembertokeepyourbellybuttonpulledinandyourleftfootfirmlypressedintothefloorwithyourbodyweightin themiddle of your foot. Bring your right leg back down and tap the floorbefore sending it behind you toward the ceiling again. Return to the startingposition.Continuetosquatandpressyourheeltowardtheceilingononesideforafullset,thenswitchtotheotherleg.

OffsetSquat

Standwithyourfeethip-widthapartandyourarmsextendeddownatyoursides.Holdadumbbellinyourrighthand.Engageyourcoreandloweryourbodyintoasquat,bendingyourkneesata90-degreeanglewithyourbodyweightonyour

heels and your torso leaning slightly forward. Do a set of squats with thedumbbellonyourrightside,andthenswitchtotheleftanddoaset.

LateralWalk-OutwithBand

Stand on a straight resistance band that has handles with your feet hip-widthapart,holdingtheendsofthebandatyoursidestoprovideresistance.Stepouttothe left with your left foot, and then bring it back in to a hip-width stance.Repeatwithyourrightfoot.Continuetoalternatefeet.

Step-Up

Findastep,bench,orchairthatwillallowyourkneetobendasclosetoa90-degreeangleaspossiblewhenyouplaceyourfootonitinfrontofyou.Tostart,holdadumbbellineachhand,andstepupontothestep,bench,orchairwiththeright foot, then the left; bring both feet completely onto the elevated surface.Returntothestartingpositionbyleadingwiththerightfoot,steppingdowntothefloor,thenstepdownwiththeleft,untilyouhavebothfeetontheground.Repeatuntilyouhavedonea full setbyalternating steppingupwith the rightfootthentheleft.VARIATION (ONE-LEGGED STEP-UP): Stand with your feet shoulder-width

apartfacingastep,bench,orchair.Holdadumbbellinyourrighthandatyourside;keepyour lefthand free.Fromhere, stepuponto theplatformwithyourright leg,drivingyour leftkneeuptowardyourchestasyoudoso.Keepyourrightfootonthestep,andloweryourleftfoottotapthefloorbehindyou,thendrive the leftkneeupagain.Continue to tapand raiseyour left legat a steadypace fora full set.Onceyouaredonesteppingontheright side, switchto theleft.Remembertoswitchyourdumbbelltotheleftside,aswell.

LateralLungewithKnee-to-ElbowRotation

Stand with your feet hip-width apart and your toes pointing out toward thecornersoftheroom.Holdadumbbellinyourlefthandandstepoutwithyourright foot into a lateral (sideways) lunge, bending your knee as close to a 90-degree angle as possible,with your left hand reachingdown toward your rightfoot.Asyoupushyourselfoutofthelunge,driveyourrightkneetomeetyourleftelbowinthemiddleofyourbody.Makesuretoengageyourabsthroughoutthisentiremotion.Uncurlandreleasebacktothestandingposition,andcontinuedoingright-sidelunges.Onceyouhavefinished,switchtotheleftside.

AlternatingLunge

Standwithyour feet shoulder-widthapartandyour toes facing forward;holdadumbbell in each hand at your sides. Step forwardwith your right foot into alunge(getdownlowbutdon’tletyourkneeextendpastyourtoes);atthispoint,bothlegsshouldbebentat90-degreeangleswithyourbackheelofftheground.

Push back to the standing position. Step into the lungewith the left foot andrepeat.Continuealternatinglegs.

BulgarianLunge

Standwithyour feet shoulder-widthapart, and restyour right footbehindyouon a platform (or step) so that you are in an elevated lunge position. Hold adumbbellineachhandupbyyourchest.Withyourrightfootontheplatform,bendyour leftkneetoa90-degreeangle intoa lunge.Pushupfromthe lungeuntilyour left leg is fullyextended, thenreturn to standing.Repeat.Onceyouhavedoneasetwithyourleftleg,switchtotherightside.

ReverseLungewithKick

Hold a dumbbell in each hand and standwith your feet shoulder-width apart.Stepbackwithyourrightfootintoalungeuntilbothlegsarebentat90-degreeangles;keepyourshouldersbackandyourchestlifted.Fromhere,pushbackupinto a standing positionwhile kicking your back leg forward into awaist-highkick. After the kick, lower yourself back into another reverse lunge. Do acompletesetwithoneleglungingbeforeswitchingtotheother.THECRANK-IT-UPCHALLENGE:Standonaplatformorstepanddothelunge

inreversebehindyousoyou’reactivatingmoremusclegroups.

HamstringPull-InwithBall

Lieflatonyourbackwithyouranklesrestingontopofastabilityball.Yourarmsshouldbeextendedstraightoutatyour sideswithyourpalms flaton the floor,andyourlegsextendedstraight.Liftyourbodyupintoabridgeuntilyourbuttisraisedaboutafootoffthefloor.Yourbodyshouldformastraightline.Pullyourkneesintowardyourchest,rollingtheballtowardyourbuttasyougo.Rolltheball back out to the starting position by straightening your legs. Repeat.Remember tokeepyour chestopen andyour armson theground throughoutthemove.THECRANK-IT-UPCHALLENGE:Dothesamemovebutbypullingtheballin

withonelegwhiletheotherlegisextendedtotheceiling.

CurtsyLunge

Standwithyourfeetshoulder-widthapartandyourtoesfacingforward.Holdadumbbell in each hand—or if this is too much for you, perform the exercisewithoutthem.Withyourrightfoot,stepbackdiagonallybehindyourleft foot,

bendingbothkneesasclose toa90-degreeangleaspossibleasyou sit into thelunge.Returntothestandingposition.Repeatontheotherside.THE CRANK-IT-UP CHALLENGE: Use an elevated platform to increase the

intensity.Startwithboth feeton theplatform, thenstepbackdiagonally to thefloor,inthesamepatternasdescribedabove.

ForwardLungewithWoodchopper

Stand with your feet shoulder-width apart and use both hands to hold onedumbbell ormedicineball at your left shoulder. Stepout into a forward lungewithyourrightleg,bendingyourrightkneetoa90-degreeangle.Asyoulunge,rotate thedumbbelldownandover towardyour righthip,making a choppingmotion.Asyoupushoutofthelungeandbackintoastandingposition,bringthedumbbell back up to your left shoulder.Do a set of these on your right side.Next do a set on your left side (with the dumbbell starting on your rightshoulder).

LateralStep-OutSquat

Standwith your feet shoulder-width apart andhold twodumbbells upnext toyourshoulderswithyourpalms facingeachother. (Alternatively,youcanusea

bodybarrestingacrossthebackofyourshoulders.)Stepoutintoasquattotherightsidewithyourrightleg.Yourkneesshouldbebentasclosetoa90-degreeangle as possible and your knees should be in linewith your toes (but behindthem).Pushyourselfbackupintoastandingposition.Repeatbysteppingoutontheleftside.Continuedoinglateralsquats,alternatingsidesasyougo.

LateralLungewithDumbbell

Standwith your feet hip-width apart and your toes facing forward.Hold oneheavierdumbbell (10to15pounds) in frontofyourchestwithbothhands(bygrasping each endof the dumbbell). Step to the right side into a lateral lunge,bending your knee as close to a 90-degree angle as you can.Keep your chestliftedandyourrightknee in linewithyourright toes (butbehind them).Pushyourselfbackintoastandingpositionandrepeat.Onceyouhavedoneasetonyourrightside,switchtotheleft.THE CRANK-IT-UP CHALLENGE: As you push out of the lunge, try lifting

your foota few inchesoff thegroundandholding it for acountor twowhile

standingontheotherleg.Youcanalsouseaheavierweight.

One-LeggedGluteBridge

Putachairinfrontofyourfeet.Then,lieonyourbackonthefloor,holdingasingledumbbell(withyourhandsoneachend)againstyourstomach.Bendyourkneesat90-degreeanglesandrestyourheelsontheedgeofthechair.Liftyourleft foot off the chair and up toward the ceiling, then drive your hips off thefloor;your torsoand left leg should forma straight line.Loweryourhipsbackdowntobarelygrazetheground,andrepeat.Workonesidebeforeswitchingtoyourother leg.Remember tokeepyourabs tight andengaged throughout theexercise.

FrogLegs

Lieonastabilityballwithyourchestontheballandyourhandsontheground.Fromhere,liftyourlegsofftheground,bendyourknees,andbringyourheelstogetherbehindyousotheyaretouching(likeafrog’s).Liftandloweryourlegswhileinthispositionwithsmall,controlledmotions.

STRONGMOVESTHEQUICKIELOWER-BODYWORKOUT

If you want to concentrate on strengthening and toning your lower body (especially the thighs and

glutes),orifyouwanttogainabettersenseofbalance,dothisintensebutquicklower-bodyworkout

threetimesaweek.Asabonus,theone-leggedexerciseswillhelpevenoutmuscleimbalances;weall

havethemtosomeextent.Youwilldo4roundsofthefollowingfiveexercisesinthispattern:

1stround:Eachexercisefor60seconds.

2ndround:Eachexercisefor50seconds.

3rdround:Eachexercisefor40seconds.

4thround:Eachexercisefor30seconds.

1.OneLeggedStep-Up

2.BulgarianLunge

3.One-LeggedGluteBridge

4.FrogLegs

5.ReverseLegPress

9AssemblingStrength

Nowthatyouknowwhatyourcurrentstateoffitnessisandwherethere’sroomfor improvement, it’s time to get towork!The goodnews iswe’ve taken theguessworkoutbyprovidingyouwitha fitnesspowergrid—the4-3-2-1PowerGrid.Justasyourlocalutilitycompanyhasapowergridthatdistributeselectricalpower throughout your geographic region, your body has its own systems forgenerating and delivering power and energy. The difference is that your bodyrelies on themitochondria (the energy factories in your cells) for basic energyneedsandmusclepowerwhenitcomestophysicalmovementandstrength.Todevelopyourownhigh-voltagestrengthfromheadtotoe,you’llwanttofollowour exercise power grid, which offers circuit workouts in a modified reversepyramidformat.Say,what?We’lltranslate.

In the fitnessworld, a pyramid system progresses from using lighterweightsand moves up to heavier ones. By contrast, a reverse pyramid system is theopposite—youstartwiththeheaviestweightsfirstandworkyourwaydowntothelightest.Bothapproachesarepopularintheweight-trainingandbodybuildingworlds, but Jen, who designed the workouts that follow, prefers the reversepyramidsystembecauseit’slogical:asyoudoastrength-trainingworkout,you’llgetmoreandmorefatigued,sowhywouldyoulifttheheaviestweightslast?

Withthemodifiedreversepyramidformat,eachcircuitisadifferentlengthoftime,which naturally changes the number of reps you do. (Just sowe’re clearaboutthelingo,acircuitisaseriesofexercisesthat’sdesignedtobecompletedoneafter another inquick succession;onceyouperformall theexercises, youhavecompleted the circuit and can start again.)With the reverse pyramid approach,you’llbedoing theheavy liftingat thebeginning—whenyou’llbedoingmorerepsoveralongerperiodoftime—thenworkingyourwaydowntoashorterset.We’realsocallingitamodifiedreversepyramidbecausethissystemusestime,insteadofdumbbellweight,toworkyourwaydownthepyramid.Inadditiontohelpingyouavoidgettingoverlyfatiguedbythetimeyourbiggestsetcomesaround,thisapproach helps you stay motivated psychologically: since you know you’ll bedoingfewerrepsoverashorterspanoftime,youfeelconfidentthatyoucanseeitthrough.

But you’ll still be pushing your muscles hard, working them to their fullcapacityoverthecourseofthecircuit.Andbecausethesecircuitsincludevarietyintermsofthedurationofeachsegmentandhencethenumberofreps,you’llbehelping to change your body composition, losing body fat, and increasing leanmusclemass.

Youmayhaveheardthatifyoukeepexposingyourbodytothesamestresses—inthiscase,thestressofdoingresistanceexercises—itwilladapttothemandstopresponding.Sayyou’veneverdonepush-upsbeforeandyoudecidetodo10oneday;thenextday,yourarmsandchestwill feelsorebecauseyouwillhavechallengedyourmusclesandcausedtinytearsintheirfibers,whichiswhatcausesthepain.Butifyoustartdoing10push-upseveryday,youwon’texperiencethatmusclesorenessanymorebecauseyourbodywillhaveadaptedtothechallenge.That’sagoodthing(becauseitmeansyou’vemadeprogress,plusyou’llbepain-free)butalsoanot-so-goodthing(becauseyourmuscleswon’tcontinue togetstrongerfromthework).

Toreapmorebenefits,you’llneedtoincreasethenumberofrepsyoudoorchange the style of push-ups you do (from a regular to a wide stance, forexample) to challenge yourmuscles once again.Youwant to keep your bodyguessingallthetime.Oneofthebestwaystodothatistoswitchupthelengthoftimeyoudoanygivenmove.

“EPOC”Gains

There’sanotherbenefitofthismethod:bybuildingleanmusclemass,you’llboostyourrestingmetabolicrate,causingyourbodytoburncaloriesatahigherrate,bothaftertheworkoutitselfaswellasthroughouttherestofthedayandnight.Thepost-workoutbenefit iscalled“theafterburneffect”—the technical termisexcesspostexerciseoxygenconsumption,orEPOCforshort—anditcausesyourbodytoburncaloriesatafasterrateforhoursaftertheworkout.Eachpoundofmuscleyouhaveuses6to8caloriesadayjusttosustainitself,whereaseverypoundoffatburnsonly2caloriesdaily.Thismeansyou’reburningmorecaloriesperdayevenwhenyou’rejustsittingonthecouch,watchingAmazingRaceshows(asJendoes).Thiscanhelpyou loseweightorat leastbody fat (butonly ifyoudon’tcompensatebyeatingmore).

OneToughMother!

Togainthebestresultsforthelongterm,you’llwanttocombineintensityandvarietyforatrueone-twopunch.Notonlywillthefollowingworkoutsgetyouinthebestshapeofyourlife,butbecausetheyblendstrength-trainingandcardiointervals,they’llhelpyoutrainforintensecompetitionslikeToughMuddersandtheSpartanRacesbecausetheyneverletyourbodyfullyrest.(Youcandothatlater!) These workouts will target the muscles you’ll need for these events,helping you build strength and endurance. If these newfangled competitiveevents, many of which are designed to push you to your limits (and maybebeyond),appeal toyou, fine,go for it.Ourworkoutswill set thestageandgetyou in theright shapeso thatyoucan!But theseare functionalmovements, sothey’llserveyouwellineverydaylife,too.

Ideally,you’llwanttodotheprogramfivedaysperweek(theydon’thavetobeconsecutivedays,but for the sakeof simplicity,we’ve framed the followingworkoutswith aMonday throughFriday format); if you’re recovering fromaninjuryoryou’rejustgettingstarted,youmaywanttostartwiththreedaysaweekandaddadayperweekasyougetstrongeruntilyoureachamaxoffive.Avoiddoingtheprogrameverydaysoyoucangiveyourbodysometimetorest,whichis a vital part of your fitness regimen.Yourbodyneeds anoccasional break torecover,repairitsmuscles,andreplenishitsenergy;daysoffwilldothisforyou.Ifyouhaveaspecialeventtogotoandyouwanttofeellikeyou’reatthetopofyour game (in terms of conditioning), you could do two workouts in a day,perhapsa30-minute jog in themorningandoneofourcircuitworkouts (ora20-minuteHIITworkout,asoutlinedinchapter10)intheafternoon.Thisway,you’llgetdoublethebenefitfromtheafterburneffectandcanburnmorecaloriesandbodyfattohelpyouslimdownfaster.

WARM-UPMOVECHEATSHEET

Notsurehowtodothewarm-upmoves?Don’tsweatit.Usethefollowingdescriptionsas

yourguide.Rememberthatthegoalhereistoraiseyourbodytemperature,warmupyour

muscles,andenhanceyourrangeofmotion,nottofullylaunchyourworkout.

JUMPING JACK. Standwith your feet together and your arms hanging at your sides.

Jumpyourlegsouttoawidestancewhileliftingyourarmsupsothey’reoneithersideof

yourhead. (Yourbodywill be inanXshape.)As you jumpagain,move yourarmsback

downtoyoursidesandyourlegsbackinsoyourfeetaretogetheragain.Repeat.

SQUAT.Standwithyourfeethip-widthapart,yourarmshangingatyoursidesorinfront

ofyou.Engageyourcore,bendyourkneesata90-degreeangle,and,keepingyourchest

liftedandtheweightintheheelsofyourfeet,loweryourbodyintoasquat.Don’tletyour

kneesextendbeyondyourtoes.Thehipmotionshouldbethesameasifyouweregoing

tositonachair.Pushyourselfupintoastandingposition.Repeat.

SHOULDERCROSSOVER. Standwith your feet shoulder-width apart and extend your

armsstraightouttoyoursides.Bringthemstraightinfrontofyourchest,bendyourarms,

andwrapthemaroundyourbody(asifyouweregoingtohugyourself),thenopenthem

wideandextendthemouttothesideagain.Repeat.

BUTTKICK. Standwith your feet shoulder-width apart then jog in place, kicking your

legsupbehindyousothatyourheelstouchyourbutt.Keepmovingcontinuously.

CROSSBODYKICK.Standwithyourfeethip-widthapartandyourfeetparallelbutyour

rightfoot12to18inchesaheadofyourleft.Extendyourrightarmstraightinfrontofyou,

withyourhandextended.Kickyour left legupandforward,crossingthemidlineofyour

bodyuntilittouchesyourextendedrighthand.Switchlegs(andhands).

ALTERNATING REVERSE LUNGES WITH ROTATION. Stand with your feet shoulder-

widthapartandstepbackwithyourrightfoot,bendingbothkneesata90-degreeangle

intoareverselunge.Asyoulunge,rotateyourbodytowardyourfront(left)knee,rotating

fromthewaistwithouttwistingeitherknee.Pushupintoastandingposition,rotateback

tocenter,andrepeatwiththeotherleg.

LATERAL LUNGEWITH ALTERNATING TOE TAP. Stand with your feet shoulder-width

apart and stepout to the sidewith your right foot, bending intoa lateral lunge. As you

lunge, keep your chest lifted and reach your left hand across your body to touch the

outsideof your right foot (or shin if youcan’t reach the foot).Comeback toa standing

position,andrepeatontheotherside.

WALK-OUTTOPLANK.Standtallwithyourfeethip-widthapart.Bendoversothatyour

handsaretouchingthefloor in frontofyou,andwalkyourselfout intoaplankposition.

Yourabsshouldbeengagedandyourbodyshouldbeinastraightline.Doapush-up.(If

you are new to exercise, you can do a push-up on your knees.) Then,walk your hands

backtowardyourfeetandstandup.Repeat.

The4-3-2-1PowerGridEachofthefollowingworkoutshasfourcircuits;theyarebrokendownlikethis:

•4:Fourexercises,eachofwhichshouldbeperformedfor60seconds.

•4:Fourexercises,eachofwhichshouldbeperformedfor60seconds.•3:Threeexercises,eachofwhichshouldbedonefor50seconds.•2:Twoexercises,eachofwhichshouldbeperformedfor40seconds.•1:Oneexercisethatshouldbeperformedfor30seconds.

Inotherwords,eachworkoutfollowsa4-3-2-1pattern;thespecificexercisesfor each are described in detail in other chapters (see the index for exercisesyou’renotfamiliarwith).Thecircuitsaredesignedtobeasefficientandeffectiveaspossible,giventhetimeconstraintswealllivewith.Youwillstartwitha3-to5-minute dynamic warm-up routine to elevate your heart rate and bodytemperature.Thenthefourcircuitsintheactualworkoutwilltakeyouabout12minutestotal,includinga30-secondbreak(startwith45secondsifyou’renewtoexercise) after each circuit.Repeat all four circuits three times, and follow thatwitha3-to5-minutecool-down stretch for aworkout thatcanbedone in45minutesorless.Ifyou’retotallypressedfortime,dothecircuittwotimesinsteadofthree,andyou’llstillgetgreatbenefits.(Note:It’sagoodideatowearaheart-ratemonitortomakesureyou’reworkingouthardenoughtogettheresultsyouwant.)

Warm-Up

Performeachofthefollowingmovesfor30secondseach:

JumpingJackSquatShoulderCrossoverButtKickCrossBodyKickAlternatingReverseLungewithRotationLateralLungewithAlternatingToeTapWalk-OuttoPlank

The4-3-2-1CircuitWorkoutsYoucanalwaysmixandmatchtheexercisesandincreaseanddecreasetheweightofthedumbbell(s)you’reusing.Withthisapproach,youwillneverplateaubecauseyou’llbesubjectingyourbodytoconstantchange!The30-secondrestingperiodsbetweencircuitsareimportantbecausetheyallow

4

3

21

timeforyourheartratetocomebackdownaftergoingup.Thisup-and-downpatternproducesmaximumcardiovasculareffectsand

triggersthe(metabolic)fat-burningprocess.

WEEK1

Monday

DeepSquatwithOverheadRotation

SidePlankwithForwardArmExtension(30secondstoeachside)InclineChestPressinWallSquat

CurtsyLungewithDumbbells

Alternating-ArmChestPress

BasicPlank

BasicPush-Up

TabletopwithElbow-to-KneeCrunch(rightside)TabletopwithElbow-to-KneeCrunch(leftside)

Deadlift

4

3

2

1

Tuesday

AlternatingLunge

StandingW-press

Bent-OverRearFly

MountainClimber

Extended-ArmBicepCurlwithKneeRaise

HammerCurl

SquatwithOverheadPress

BallCrunch(abasiccrunchwithyourbackonastabilityball;asyouprogress,youcandoalternatinglegextensionsasyoucrunch)Superman

RussianTwist

4

3

2

1

Wednesday

Walk-OuttoPush-Up

SkullCrusheronaStabilityBall

LateralLungewithDumbbell(rightside)

LateralLungewithDumbbell(leftside)

TricepsTower

ForwardLungewithWoodchopper(rightside)ForwardLungewithWoodchopper(leftside)

SideV-ups(rightside)

SideV-ups(leftside)

LateralStep-OutSquats

4

3

2

1

Thursday

InvertedRow

AlternatingBigRow

Bicep-ShoulderCombo(30secondsononesidethenswitchsides)PlankJack

FastFeet

DeadliftwithRotationTwist

HamstringPull-InwithBall

CurtsyLungewithalternatearmextension

DumbbellSwing

StabilityBallRoll-In

4

3

2

1

Friday

ReverseLungewithKick(rightleg)

ReverseLungewithKick(leftleg)

LateralLungewithHalfX(rightside)

LateralLungewithHalfX(leftside)

LateralRaise

Step-Up

BalletArms

Side-to-SidePush-Up

GrappleThrow

PlankwithAlternatingKnee-to-ElbowRotations

4

3

2

1

WEEK2

Monday

SideSteptoSideKickonsturdychairorplatform(rightside)SideSteptoSideKickonsturdychairorplatform(leftside)ArnoldPressonchairorstabilityball

BodyRoll-Out

HalfJackwithDumbbells

Bent-OverWideRow

PlanktoRow

VerticalLeap

RotatorCuffRaise(a.k.a.theScarecrow)

InvertedRow

4

3

21

Tuesday

Single-LegDeadlift(rightside)

Single-LegDeadlift(leftside)

TabletopwithElbow-to-KneeCrunch(rightside)TabletopwithElbow-to-KneeCrunch(leftside)

HamstringPull-InwithBall

AlternatingCross-LegPush-Up

SquatwithOverheadPress

JumpSquat

StaggeredPush-Up(switchhandpositionhalfwaythrough)

BackExtensiononaBall

4

3

21

Wednesday

OffsetSquat(rightside)

OffsetSquat(leftside)

OffsetSplitLungewithShoulderPress(rightside)OffsetSplitLungewithShoulderPress(leftside)

InvertedRow

Bent-OverWideRow

Swimmer

VerticalSit-UpwithCrossoverElbowtoKnee(rightside)VerticalSit-UpwithCrossoverElbowtoKnee(leftside)

PlankDragwithTowel

4

3

2

1

Thursday

PliéwithUprightRow

Single-LegSquat(rightleg)

Single-LegSquat(leftleg)

AlternatingCrossLegPush-Up

Burpee

SidePlankwithTricepsExtension(rightside)SidePlankwithTricepsExtension(leftside)

SideV-up(rightside)

SideV-up(leftside)

JumpLunge

4

3

2

1

Friday

ReverseLegPress(rightside)

ReverseLegPress(leftside)

ForwardLungewithWoodchopper(rightleg)ForwardLungewithWoodchopper(leftleg)

In-OutBicepCurl

Bent-OverWideRow

DumbbellPullover(onthefloor,oruseastabilityballformoreintensityandcorework)

InandOut

180-DegreeJump

RussianTwist

4

3

2

1

WEEK3

Monday

SquatThrust

DeclinePush-Up

ReverseDumbbellPress(onthefloor,oruseastabilityballtocrankupthecoreintensity)SumoSquatJump

Single-LegDeadlift(rightleg)

Single-LegDeadlift(leftleg)

GrappleThrow

Single-ArmChestPress(rightside)

Single-ArmChestPress(leftside)

Push-UptoaT(alternatesides)

4

3

21

Tuesday

LateralLungewithKnee-to-ElbowRotation(rightleg)LateralLungewithKnee-to-ElbowRotation(leftleg)WidePush-Up

BoxJump

BackExtensionsonaBall

Bent-OverRearFly

SuicideRow

SidePlankwithTricepsExtension(rightside)SidePlankwithTricepsExtension(leftside)

TricepsDip(onastabilityball)

4

3

2

1

Wednesday

One-LeggedGluteBridge(30secondsoneachleg)CurtsyLunges(alternatingsides)

Rotator-CuffRaise(a.k.a.theScarecrow)

HalfJackwithDumbbells

Superman

BulgarianLunge(rightside)

BulgarianLunge(leftside)

StaggeredPush-Up(changehandpositionshalfwaythrough)HamstringPull-InwithBall

Side-to-SideBallCrunch

4

3

2

1

Thursday

DeepSquatwithOverheadRotation

PliéwithUpwardRow

FrontLungewithDumbbellPass-Through(rightside)FrontLungewithDumbbellPass-Through(leftside)

ShoulderWindmillwithPlié

WindmillwithDumbbell(rightside)

WindmillwithDumbbell(leftside)

Bicep-ShoulderCombo

HammerCurl

ReverseTabletop

4

3

2

1

Friday

Single-LegSquat(rightleg)

Single-LegSquat(leftleg)

InandOut

ReverseDumbbellPress

ReverseLegPress(RightSide)

ReverseLegPress(LeftSide)

Push-UptoT

VerticalLeap

PendulumJump

Spider-ManPlankCrunch

KEEPINGITFRESH

Atfirstblush,figuringouthowto includevariety inastrength-trainingroutinemayseem

hard.Butwith642 skeletalmuscles in the humanbody, you certainly canmix up your

strength-trainingregimentokeepitlivelyandinteresting.Switchupthevariablesatleast

everytwoorthreemonths,andtrythefollowingapproachesbecauseeachoneprovides

differentbenefits.Varietyreallyisthespiceofprogress!Herearetwentywaystogetit.

SPLITS

We’re not talking about the kinds of splits that are done in gymnastics. We’re talking

aboutbody-partsplits—whichmusclesyouwillhit ineachworkout.Youcanmixuphow

yousplityourtraininginthefollowingways:

1.TheFull-BodyApproach.Thisstylehitsallthemajormusclegroupsin the legs, back, chest, shoulders, and abdomen in a singleworkout.Thissetupwillstrengtheneachmusclegroupeffectivelyifyouuseitforoneoutofthreeworkoutsperweek.

2.ThePush/PullSplit.Thisapproachdivides thebody intomusclesthatgo throughapushingmotion (suchas thequadriceps,chest,triceps, and fronts of the shoulders) versus muscles that gothrough pulling motions (such as the hamstrings, back muscles,biceps,andreardeltoids).Theideaisthatyou’llworkonlythepushmusclesononedayandonlythepullmusclesonaseparateday.This way, each muscle group receives a more focused workoutonceortwiceperweek.

3. The Upper/Lower Split. With this one, you switch betweenworkouts that focus solely on the upper body then solely on thelowerbody inalternateworkouts.Aswith thePush/PullSplit, thisapproachgiveseachmusclegroupamorefocusedworkoutonceortwiceperweek.

4. The Body-Part Split. Each workout focuses solely on one or twobodypartsatatime.Forexample,yourchest,back,arm, leg,andabdominalmuscleswouldallbeaddressedonseparatedays.Thismethod works each muscle group once a week at a higherintensity.

PATTERNSOFEXERCISES

Afterdecidingwhichworkoutsplityouwanttouse,youhaveanotherchoicetomake:howwouldyoulike

tohandlethepatternfortheindividualworkouts?Hereareyouroptions:

StraightSets.Completeallthesetsofeachexerciseoneatatimebeforemoving

ontothenextexercise.Thisisagreatapproachwhenyou’reaimingforahard-coreworkout.

6.SuperSets.Complete twoexercisesback tobackwithminimal rest (30 to60seconds)betweensets.Finishallsetsofeachgroupbeforemovingontothenextgroupofexercises.

7. Circuit Training. Do one set of each exercise in the circuit in a sequentialfashion,withlittletonorestbetweenthemoves.Restforaminuteortwoaftercompletingalltheexercises,thengothroughthecircuitagain,rest(briefly)again,thentakeonemorepassthroughthecircuit.Thisisawonderfulwaytofitcardioandweighttrainingintooneworkout.

TYPESOFEXERCISES

Youcanalsostructureyourworkouts,accordingtothetypesofexercisesinvolved.Herearesomewaysto

dothat:

8.TheBasics.This includesmoves like squats, rows,deadlifts,benchpresses,andthelike—classicmovesthathavebeenaroundforeverbecausetheywork.Don’tshyawayfromthem.

9. Body Weight Exercises. These rely on your own body weight to provideresistance.Butjustbecauseamovedoesn’tinvolveequipmentdoesn’tmeanit’sacinchtodo.Theseexercises(push-ups,planks,andthelike)challengethebodyeffectively—andtheycanbedoneanywhere,whichisarealbonus!

10. Stabilization Exercises. Adding a component of stability and balance to anexerciseprovidesanextrachallengeandforcesthemusclestoworkinnew,morefunctional ways. These exercises include things like one-legged squats or one-handedtricepsdips.

11. Plyometric Exercises. Adding a few high-intensity, explosive moves (likeburpees, vertical leaps, and lateral jumps) to aworkoutnotonly increases yourheartratebutalsohelpsyoubuildpowerandleanmuscle.

12.CompoundExercises.Thesemoves (suchas a lunge–bicepcurl–shoulderpresscombo)challengemorethanonebodypartatatimeandcanhelpmakeeffectiveuseofyourworkouttime.Plus,theyoftenrequiremorestabilization.

13.FunctionalExercises.Moves like a squat to anoverheadpress or a side lungewith rotation mimic everyday activities or a common range of motion in aspecific sport or activity. They help to build strength, stability, and endurancewhereyouneedtheseelementsthemost.

REPSCHEMES

Youcanalsoplaywiththenumberofrepsyoudoforindividualexercises.Thiswillhelpkeepyourmuscles

guessing,whichwillhelpthembuildstrengthfaster.Therearedifferentwaystodothis:

LowerReps.Stickingwith8orfewerrepswithaheavierweightchallengesyourstrength, but don’tworry: youwill not bulk up! Instead, youwill turbochargeyourmetabolismandaddmoremuscledefinition.ModerateReps. Staying in the8 to12 range for reps,withmoderatelyheavyweights,increasesstrengthandendurance.Thisreprangeisagreatsolidbaseforageneralworkout.HigherReps.Youcanbuildupmuscleenduranceusingslightlylighterweightsandbydoing15ormorerepsatatime.Thisway,yourmusclesspendmoretimeunderpressure.

17.Pyramids.Youcanincreaseordecreasethenumberofrepsthatyoucompleteineachset(aswedowithourcircuitworkouts).Forexample,youmightstartwith15repsonthefirstset,thendropdownto12onthesecondset,10onthethird,and6on the fourth,while increasing theamountofweightyou’re liftingwitheachset.Oryoucouldstartlowonthenumberofrepsandworkyourwayup.DropSets.Insteadofendingasetwhenyoureachthepointoffatigue,lowertheamountofweightyou’reusingintheexercisebyabout10percentandcontinueto do as many reps as possible with the lighter weight. Drop the amount ofweightasecondorthirdtimeifnecessarytoreachmaximummusclefatigue.

19. Timed Sets. Instead of aiming for a certain number of reps, set a timer andcompleteasmanyrepsasyoucan(withstellarform!)fortheallottedtime.TempoSets.Do a lowernumberof reps but use a tempo that’smuch slowerthannormalorholdtheweightforafewcountsinthemiddleofthemovement(forexample,atthebottomofasquat).

CoolIt—ByStretchingItOut

Aftercompletingthecircuitworkout, takea fewminutes tostretch.It’sagreatway to cool down, slow your heart rate, and enhance the flexibility of yourmuscles and the range ofmotion in your joints.There are different schools ofthought on stretching. Our feeling is that static stretching—which involves aslow,controlledelongationofamusclefor15to30seconds—isthebestwaytogoafteraworkout.Youshouldalwaysstretchthetightestmusclesfirst(likethe

hip flexors,whichwe rely on constantly in everyday life—forwalking, sitting,climbingstairs,andmore),sincethetightermuscleswillusuallyinhibitthestretchof your other muscles. And you should always stretch to the point of gentletension,butnotpain!

Herearethekeyonestoinclude:

CROSS-SHOULDERSTRETCH.Standwithyourfeethip-widthapartandyourkneesslightlybent.Keepyourshoulderslevel,bendyourrightelbow,andextendyourrightarmacrossyourchest;placeyour lefthandonyourrightelbowtogentlysupportyourarmduringthestretch.Holdit for10to15seconds,thenrelease.Repeatwiththeleftarm.

CHEST STRETCH. Stand with your feet hip-width apart and your knees slightlybent.Keepyourshoulderslevelandplaceyourarmsbehindyourback,claspingyourhands together.Extendyourarms straightbehindyou.Hold for10 to15seconds,feelingthestretchinyourchest,thenrelease.

BICEPSTRETCH.Standwithyour feethip-widthapartanda slightbend inyourknees.Keepyourshouldersdownandextendyourrightarmoutinfrontofyouwith your palm facing up, and bend your fingers back slightly with your lefthand.Youshouldfeelagentlestretchinyourright forearmandbicepmuscles.Holdfor10to15seconds,thenrelease.Repeatwiththeleftarm.

OVERHEAD TRICEPS STRETCH. Standwith your feet hip-width apart and a slightbend in your knees.Keep your shoulders down and bend your right elbow asyouliftyourrightarmupnexttoyourhead.Placethefingersofyourrighthandbehindyourheadsotheytouchtheshoulderbladearea.Meanwhile,placeyourleft armover the topof yourhead and your left handon your right elbow togentlysupportyourrightarmduringthestretch.Holdfor10to15seconds,thenrelease.Repeatwiththeleftarm.

ROPECLIMBS

Withthischallenge,you’llwanttouseyourlegstogetuptherope,ratherthandepending

solely on upper-body strength (as many people do). Jump up to grab the rope high,

grippingittightlywithbothhands.Lettheropefallontheoutsideofonelegandwrapthe

ropeoverthetopofthatfoot,loopingitundertheotherfoot,atthearch.Bringyourknees

uptoyourchest, lettheropeslidedownbelowyourfeetandusebothfeettopinchthe

rope, thus locking it in place and anchoring yourself. Stand on the rope to gain more

heightasyouonceagainreachupwithyourhandsashighaspossibleandgriptherope

higherup.Releasetheropefromyourfeetanduseyourabstobringyourkneestoyour

chestas you resecure your feeton the rope,pinching it tightly.Continue this inchworm

techniqueuntil you reach the top. If youcan’tmake it to the toponyour first try,don’t

sweatit;aimforthehalfwaypointorevenathirdofthewayupandaddtoyourdistance

asyourstrengthandcomfortlevelsincrease.

QUADSTRETCH.Standand faceawall, leavingabouta foot’sdistance,andplaceyour lefthand against it forbalance.Raiseyour right footbehindyou (towardyour butt) and grab your right foot with your right hand. Keep your kneesparallelasyougentlypullyourrightheeluptowardyourbottom,stretchingthemusclesinthefrontofyourrightthigh.Holdfor15to20secondsthenrelease.Repeatontheotherside.

GROINSTRETCH.Sitonthefloorwithyourfeet together, soletosole,andyourknees opened to the sides (butterfly style). Place your elbows on the inside ofyour knees and slowly push down until you feel a stretch along the insides ofyourthighs.Holdthestretchfor10to15seconds,thenrelease.Repeat.

HIPFLEXORSTRETCH.Kneelonyourrightkneewithyourtoes facingthefloor,andplaceyourleftfootflatonthefloorinfrontofyou,yourleftkneebentata90-degree angle. Gently press your hips forward until you feel tension in thefrontofyourrightthigh.Foramoreintensestretch,trygrabbingyourback(left)footandextendingtheother(right)armtowardtheceiling.Holdthestretchfor15secondsthenrelease.Switchsides.

HAMSTRINGSTRETCH.Lieonyourbackwithbothkneesbent.Placeyourfeetflaton the floor, about 6 inches apart, and bring your right knee up toward yourchest, holding the back of your right leg with both hands behind your calf.Slowlystraightenyourrightleguntilyoufeelthestretchinthebackofyourleg.Holdthestretchfor15to20secondsthenrelease.Repeatwiththeleftleg.

TOE-TOUCHSTRETCH.Whilesittingonthefloor,extendbothlegsstraightoutin

frontofyouandflexyourfeet.Reachyourfingertipstowardyourfeetasfarasyoucango.Holdthispositionfor15seconds,thenrelease.

10TorchingtheFat

Gettingstrongerandfitterisreallyatwo-stepprocess:youneedtodostrength-training to build lean muscle mass, and you need to do the right forms ofcardiovascularexercisetoburnbodyfat.Thisdynamicduowilldelivertheget-strong, get-sexy results youwant faster than anyother approach (assumingyoualsostickwithahealthy,cleaneatingplan).Thegoodnewsisthatthecardiopartof theequationdoesn’thave to takeoveryour life.Youcanput timeonyourside with high-intensity interval training (HIIT, for short), a smoking-hotcardiorespiratory training technique that alternates bouts of speed work andrecoverytocrankuptheoverallintensityofyourworkout;Tabata,Insanity,andCrossFit are among themostpopularHIIT-styleworkouts.HIIT isoneof thebestways tospiceupamundanecardioworkoutandpackahugemetabolism-boostingpunchinashortamountoftime.

The HIIT approach also carries a whole bunch of specific health benefits.Research has found that it delivers a significant boost in aerobic(cardiorespiratory) fitness and anaerobic (muscle-strengthening) fitness, reducesbellyandoverallbodyfat,lowersfastinginsulin,andincreasesinsulinsensitivity(acombo that can reduce your risk of developing type 2 diabetes), boostsmetabolism (which can help with weight loss), improves HDL (the “good”)cholesterol, reduces blood pressure, and improves blood levels of health-protectingantioxidants.What’smore,HIIT increasedcardiorespiratory functionnearly twofoldovermoderate-intensity continuous training amongpeoplewithheart-relateddiseases, according to a recent reviewof studieson the subjectbyresearchersattheUniversityofQueenslandinAustralia.SoyouhavenothingtoloseandsomuchtogainfromHIIT-ingit.

By alternating short bouts of high-intensity exercise with recovery intervals,HIITgivesyouahugebangforyourexerciseefforts,anditcanbeafunchangeofpacefromwhatyoumaynowbedoing.Whilemostenduranceworkouts(likerunningorwalking)aredoneatamoderateintensity(andoftenatasteadypace),high-intensityintervalsareperformedatanexertionlevelof7to9(onascaleof1 to10,with1beingno effort and10being ashard as you canpossiblypushyourself)foranywherefrom30secondsto3minutesatatime.Inbetween,there

arerecoveryintervals(anywherefrom10secondsto5minutes)thatallowyoutocatch your breath, recoup your energy, and get ready for the next burst ofintensity. Sessions typically last from 9 to no more than 30 minutes andincorporatefast-paced,challengingstrength-building,cardio-pumpingmoveslikesquats, squat jumps, side-to-side shuffle jumps,burpees,mountainclimbers, andthelike.(Ifyoudon’tknowwhatsomeofthesemovesare,don’tworry.You’llfindoutinthisbook!)Bestofall,theseshort-duration,high-intensitysessionscancrank up the cardio benefits, build muscle strength and endurance, and torchbody fat and calories.One of themain principles behind theseworkouts is toavoid steady-state exercise, which your body can adapt to quickly, so HIITworkoutschallengeyourbodytoadjusttocontinuouslychangingmoves,whichbuildsfasterfitnessresults.Anotherboon:HIITwillhelpyouavoidslammingupagainstanexerciseplateau.

As you get stronger and fitter, you’ll notice that theworkouts you’ve beendoinghavegotteneasier.That’sagoodthing—andabadthing,too.Thegoodpart means that you’ve made lots of progress; it means that what used to bechallenging for your body is no big deal now. The bad part means that yourmuscles, lungs,heart,andotherbodypartshaveadaptedtothemoves,andyouarenolongergettingasmuchoutofthemintermsofcardio-boosting,strength-building,orcalorie-burningbenefits.Thisalsomeansthatyouneedtotakeyourworkoutstothenextlevelorelseyou’llenduponanexerciseplateau(stuck,inother words!), and it will become difficult to improve your fitness conditionfurther,evenifyou’realreadyfairlyfit.Thekey,then,istoshockyourbodybyintroducingmore intense segments to your workouts, to essentially jump-startyour body’s fitness gains once again. Doing HIIT training with one type ofexercisecanevenhaveapositiverippleeffectonotherforms:arecentstudyfromLoughboroughUniversity in theUnited Kingdom found that when triathletesdid six sessions of high-intensity cycle interval training over threeweeks, theyexperiencedimprovementsinboththeircyclingandrunningperformance.

AndbecausethedurationofHIITworkoutsisshortandthemovesprogresssoquickly,thewholethingisoverbeforeyouknowit.Thatmaybewhyitappealstothosewholoveexercise(because it’schallenging)aswellas thosewhodon’t(because the time passes so fast). By theway,HIIT is a greatway to train forthosesuperhard-core,newfangledracesthatareall theragethesedays(liketheSpartanRaceorToughMuddersoftheworld).It’stime,then,togivetheHIITapproachatry—andtakeyourStrongIstheNewSkinnyprogramtothenextlevel.HerearethreeHIITworkoutsyoucandoathome,withoutanyequipment(just

yourbody!).You’llwant touse your smartphoneor a stopwatch to timeyourintervals. Ifyou’re abeginner,use a smaller rangeofmotionor lighterweightswitheachoftheseandbuildupgradually.

TheExercisesDeconstructed

You’ve already learned how to do many of these HIIT exercises in otherchapters.(Reviewthosedescriptionsifyouneedto.)Butforthosethatarenew,here’syourdecoderring:

180-DegreeJump

Getintoasquatpositionwithyourbodyweightinyourheelsandyourkneesinlinewithyourtoes.Fromherejumpupandturn180degreesuntilyou’refacingtheoppositedirection.(Note:Youcanswingyourarmstopropelyourselfalong.)

Burpee

Assumeapush-upposition,thenpullyourlegsintowardyourchestsoyourfeetland near your hands. Jump up in the air while raising your arms above yourhead.

Side-to-SideCoreRotation

Standwithyourfeetshoulder-widthapartandholdonedumbbellinbothhands(oneend ineachhand).Rotate thedumbbell toyour right side, thenyour leftside,continuingbackandforthwhilekeepingyourhipsfacingforward;inotherwords,rotatefromthewaistratherthanthehips.

MountainClimber

Assumeapush-uppositionwithyourhandsunderyourshouldersandyourfeethip-widthapart.Liftyourright footandbendyourknee in towardyourchest,thenreturnittothestartingpositionasyousimultaneouslybringyourleftkneeintowardyourchest.Alternatelegsandkeepyourpaceasfastaspossiblesothatyou’reessentially jumpingyour feet inandout;keepyourbutt lowandin linewithyourtorsothroughoutthemove.

JumpLunge

Standwithyourfeetshoulder-widthapartandstepforwardontoyourrightfootintoalungeposition;yourleft legshouldbestraightoutbehindyouwithyourfootflexedandontheground.Loweryourselfintoalungewithbothkneesbentat 90-degree angles. From here, explode out of your lunge into a jump,straighteningboth legs.Asyou land, loweryourselfback intoanother lungeonyourrightfoot.Workontherightside,andthenswitchtoyourleft.

PlankJack

Getintoaplankpositionwithyourforearmsonthefloor,shouldersandelbowsinline,legslong,andfeettogether.Yourcoreshouldbeengaged,andyourbodyshould stay in a straight line. Jump your feet outwide (just as you dowith aregular jumping jack), then in again to the startingposition.Yourbody shouldremainlowandparalleltotheground.

FastFeet

Stand inawide stancewithyourkneesbent slightly. Jog inplaceasquicklyaspossible,pickingupandputtingdownyourfeetatarapidpace.Youonlyneedto lift your feet a couple of inches off the ground before putting them backdown.Keepyourbodylow,andtrynottobounceupanddown.

HalfJackwithDumbbells

Holdadumbbell ineachhandbyyourhips.Doa jumpingjackwithyourfeetandextendonedumbbelldowntowardthefloorandtheotheronebehindyourback;returntotheuprightpositionwiththedumbbellsbyyourhips.Then,doanother jumping jack andbring theoppositedumbbelldown toward the floor;returntothestartingposition.Continuethispatternatasteadypace.

SuicideRow

Thismovesoundsscary,butit’sreallynot,andit’sworthitbecauseitgivesyoucardioandstrengthtrainingatthesametime!Startinaplankpositionwithyourfeet hip-width apart and hold a dumbbell in each hand under your shoulders.Makesureyourabsareengagedtokeepyourbodyinatight,straightline.Doapush-upbyloweringyourselftowardthegrounduntilyourarmsarebentat90-degreeanglesandthenextendingandstraighteningyourarms.Whenyoureachthetopoftheextension,lifttherightdumbbell,drivingyourrightelbowupandback in a “row,” keeping your arm close to your body. Return the rightdumbbelltothefloorandresumetheplankposition;doapush-upthenarowonyourleftside.(Note:Ifyou’rehavingahardtimebalancing,youcanwidenyourstanceformoresupport.)Afterdoingarowoneachside,jumpyourfeettowardyour hands and stand up, pressing the dumbbells over your head toward theceilingwhenyou’restanding.Thenbringyourarmsbackdowntoyoursidesandrepeatthesequence.

VerticalLeap

Standwithyourfeetshoulder-widthapartandyourarmsatyoursides.Bendyourknees and hinge forward from your waist, thrusting your hips forward as youjump straight up into the air. You can swing your arms up for momentum(you’regoingupanddownashighasyoucan,withoutmovingforwardorback).Returntostanding.

SquatThrust

Standwithyourfeetshoulder-widthapart.Bendyourkneesuntilyourhandscantouchthegroundoneithersideofyourfeet;yourbuttshouldbetuckeddowntowardtheground.Fromhere,kickyourlegsbehindyousotheylandinapush-upposition.Nextjumpyourfeetbackintoyoursquattingpositionandstandup.Repeat.

DumbbellSwing

Startinasquattingpositionwithyourfeethip-widthapartandyourtoespointingforward.Holdadumbbellinbothhandsdownbetweenyourlegs.Whilekeepingyour arms straight and theweight clasped firmly, swing the dumbbell up over

yourhead in a controlledmotion,pushingyourself into a standingpositiononthe upswing. In a fluidmotion, lower the dumbbell back down and return toyoursquatstartingposition.

PendulumJump

Withyourfeet inawidestance,hingeforwardfromyourwaistandplaceyourhandsonthefloorinfrontofyou.Extendyourrightlegstraightouttotheside;yourleft(supporting)legcanbeslightlybent.Fromthisposition,quicklytransferyourbodyweighttotheother(right)legwhilethesupporting(left)legextendsout to the side. Keep doing this back and forth at a steady pace. Your handsshouldneverleavetheground.

HighKnees

Standtallwithyourfeetshoulder-widthapartandyourarmsstraightoutinfrontatwaistheight;yourpalmsshouldbefacingthefloor.Joginplace,drivingonekneethentheotheruptoa90-degreeanglesotheymeetyourhands.Trytogoasquicklyasyoucan.Makesuretokeepyourbackstraight;don’tleanforward.

STRONGMOVES

The10-MinuteHIIT

WARM-UP

1minute:Squats(withyourfeetparallelandslightlywiderthanyourhips)1minute:AlternatingKnee-to-ChestRaises30seconds:Burpees

15seconds:Restbymarching(orstepping)inplace30seconds:180-DegreeJumps

15seconds:Restbymarching(orstepping)inplace30seconds:MountainClimbers

15seconds:Restbymarching(orstepping)inplace30seconds:JumpLunges

15seconds:Restbymarching(orstepping)inplaceRepeatthesequenceoncemore.

COOLDOWN(MINICOREWORKOUT)

1minute:Side-to-SideSquats

1minute:V-ups

The20-MinuteHIIT

WARM-UP

1minute:AlternatingReverseLunges

1minute:Side-to-SideCoreRotations

1minute:JumpingJacks

30seconds:MountainClimbers

15seconds:Restbymarching(orstepping)inplace30seconds:SumoSquatJumps

15seconds:Restbymarching(orstepping)inplace30seconds:Spider-ManPlankCrunches

15seconds:Restbymarching(orstepping)inplace30seconds:FastFeet

15seconds:Restbymarching(orstepping)inplace30seconds:CurtsyLunges

15seconds:Restbymarching(orstepping)inplaceRepeat3moretimes.

COOLDOWN(MINICOREWORKOUT)

1minute:LateralLungeswithKnee-to-ElbowRotation30seconds:SideV-ups(rightside)

30seconds:SideV-ups(leftside)

The30-MinuteHIIT

WARM-UP

1minute:LateralStep-OutSquats

1minute:Walk-OutstoPlank

1minute:Woodchoppers(30secondsoneachleg)30seconds:DumbbellSwing

15seconds:Restbymarching(orstepping)inplace30seconds:PlankJacks

15seconds:Restbymarching(orstepping)inplace30seconds:HalfJackswithDumbbells

15seconds:Restbymarching(orstepping)inplace30seconds:SuicideRows

15seconds:Restbymarching(orstepping)inplaceRepeatthesequence3moretimesandthencontinuewith…

30seconds:4HighKneesand4PlankJacks15seconds:Restbymarching(orstepping)inplace30seconds:4SquatThrustsand4HalfJackswithDumbbells15seconds:Restbymarching(orstepping)inplace30seconds:4DumbbellSwingsand4VerticalLeaps15seconds:Restbymarching(orstepping)inplace30seconds:4PendulumJumpsand4BoxJumps15seconds:Restbymarching(orstepping)inplaceRepeatthecircuit3moretimes.

COOLDOWN(MINICOREWORKOUT)

1minute:Side-to-SideSumoSquats(Thisisthesamemoveasregularsumosquatsbutthistimeyou’resteppingoutfromsidetoside:loweryourhips,thenrisewithyourdumbbellononeside;repeatontheotherside.)1minute:RussianTwists

1minute:VerticalSit-UpswithCrossoverElbowtoKnee

WHAT’SYOURTARGETHEARTRATE?

Mostpeopledon’thaveacluewhat theirs is.At firstblush, itmayseemcomplicatedto

figureout,but itreally isn’t.Thebestwaytofigureoutyourtargetheartrate isbyusing

theKarvonen formula,which factors in your resting heart rate and reflects the training

heartratebasedonapercentageofyourmaximumheartrate.(Tomeasureyourresting

heartrate,takeyourpulsefor1fullminutefirstthinginthemorning;ifyoudon’tfeellike

countingitforaminute,doitfor30secondsandmultiplyitby2.)Here’swhattheformula

lookslike:

220–yourage=X

X–yourrestingheartrate=Y

Y×65percent(thelowendofyouraerobictrainingzone)=A

Y×85percent(thehighendofyouraerobictrainingzone)=B

Minimumtrainingheartrate=A+restingheartrate

Maximumtrainingheartrate=B+restingheartrate

Basedonthisformula,here’showathirty-year-oldwomanwitharestingheartrateof

62wouldcalculatehertrainingzone:220−30=190(X)

190−62=128(Y)

128×0.65=83.2(A)

128×0.85=108.8(B)

83.2+62=145.2(minimumtrainingheartrate)

108.8+62=170.8(maximumtrainingheartrate)

Asyoucanseebythelasttwosums,hertargetheartratezonewouldbe145to171

beatsperminute.

HOWHARDAREYOUWORKING?

Youknowhowit’seasytounderestimatehowmuchyoueat?Well,it’salsoverycommon

for people to overestimate how hard they’re exercising. Our brains just naturally skew

things inour favor in theseareas,but thisdoesn’texactlyhelpusreachourhealthand

fitnessgoals.That’swhy it’ssmarttogiveyourselfarealitycheckbypayingattentionto

the intensity of yourworkouts,which also determines the cardiovascular benefits you’ll

getfromthem.Theeasiestwaytodothisistowearaheart-ratemonitor.Thesegadgets

justdon’tlie;theytellyouexactlyhowhardyou’reworkingbasedonyourheartrate.Ifit’s

notinyourtargetzone,you’llknowit’stimetocrankuptheintensityofyourworkout.(By

the way, Jen loves her Polar heart-rate monitor because it’s simple to use and very

accurate.) There’s also the rating of perceived exertion (RPE) scale, ameasure of how

hardyoufeelyou’reworkingfrom0(notatall)to10(almostyourmaximumeffort).Alevel

7orhigherisconsideredastrongintensity;that’swhatyoushouldaimforwithHIIT.

Or, you can use the talk test: If you can chat effortlessly, whistle, or belt out a tune

during yourworkout, your exercise intensity is low. If you can talkwith some effort but

you’reslightlyoutofbreath,you’reinthemoderatezone.Ifyoucan’tsaymorethanafew

words at a time because your breathing is rapid, you’re exercising at a high intensity,

which iswhat youwantwithHIIT training. So pay attention to these signs of how hard

you’re really pushing yourself; it’ll help you avoid fooling yourself about your exercise

intensity.

With the HIIT approach, the harder you go, the better your results will be. Besides,

there’snoreasontoholdbackbecausetheseworkoutsareshortindurationandvariedin

theirpacing.Sorightafteryougetbreathless,you’llhavearecoveryintervalbeforeyougo

hardagain. Thewholeworkoutwill fly bybefore youknow it, and in amatter ofweeks

you’llgettheresultsthatprovetheapproachisworththeeffort.

TheHIITList

ThereareseveraldifferentformsofHIITworkouts.Whilebasicaerobicintervaltraininginvolvesrelativelylongworkperiods(generally2to5minutesatapacethatchallengesyoutomakeittotheendofthatworkinterval)andshorterrestperiods (between 30 and 60 seconds),HIITworkouts crank up the intensity afewnotches.Here’showthedifferentHIITstylesstackup.

MAXIMALHIGH-INTENSITYINTERVALTRAINING.Thistypeincludesintervalsthatareveryhighintensity(likeboxjumps,jumplunges,jumpingbodytucks,oranythingelse that involves explosive movements), which makes it very effective forburning fat and conditioning your cardiovascular system. You essentially pushyourselftothemaxwitheveryworkinterval,whichiswhatmakesitextremelyeffective training for sports that requireall-outrepeatedefforts, suchas football,

soccer,hockey,kickboxing,orsparring.Maximalintervalsaremuchshorterthanaerobicintervals—generallymaximal

workintervalsare30secondsorless—whereasrestperiodsdependlargelyonthefitness level of the person doing it and/or how much she wants to recoverbetweenintervals.Shorterrestperiodsmaketheworkintervalsmorechallenging,butthepaceoftheworkwillalsodropquicklyafterafewintervals.Bycontrast,longer rest periods allow the body to recover a little more, promoting fasterspeedsonsubsequentintervals.Overall,restperiodsshouldbeat leastas longasthe work periods in order to allow ample recovery so you can perform wellduringthenextworkinterval.

Sincemaximal intervals are so challenging, don’t expect to be able to jumprightinatahighlevelforalargenumberofintervals.It’sveryimportanttobuildupgradually.Startbyperforming fivemaximal intervals the first twotimesyoudo the training;during thenext two sessionsafter that, increase to sixmaximalintervals.Continue adding intervals in this step-up fashion until you are doingintervalsforamaximumof15minutesstraight.Here’sasampleofhowtodoit.

•Interval1:30secondshard,30secondsrest•Interval2:30secondshard,30secondsrest•Interval3:25secondshard,30secondsrest•Interval4:25secondshard,30secondsrest•Interval5:20secondshard,30secondsrest•Interval6:20secondshard,30secondsrest•Interval7:15secondshard,30secondsrest•Interval8:15secondshard,30secondsrest

SUBMAXIMALHIGH-INTENSITY INTERVALS.Thisstyle,outlinedbelow,isexcellentfor building up your cardiovascular conditioning. It’s similar in concept andexecution to the maximal interval style. The difference is, instead of pushingyourself as hard as you can (a.k.a. to themax) during eachwork interval, youworkatapacethatissomewhatbelowyourmaximumeffort.Thisallowsyoutodomoretotalworkintervalsduringthesessionwhilestillkeepingyourintensitylevels high. Most interval programs on cardio machines (like the treadmill orelliptical) follow this principle: the resistance and/or speed are increased to ahigherlevelforasetperiodoftime,thenreducedforasetperiodoftime.Thelevel is not so high that you must put your maximum effort into each workinterval,butitisatalevelthatyoucouldnotsustainforlongperiods.

Thistypeoftrainingisalsoveryeffectiveforburningfatandincreasingyourmetabolism.Theintervalsinthisstylecanbelongerthanwiththemaximalhigh-

intensityintervaltraining,sinceyou’renotworkingatyourmaximumeffort,butthey’re not longer by much. Generally, work and rest periods are 30 to 60secondseach.Herearesomesampleintervalsyoucanuseinyourtraining.

•Interval1:30secondswork,30secondsrest•Interval2:30secondswork,1minuterest•Interval3:1minutework,1minuterest•Interval4:1minutework,30secondsrest•Interval5:45secondswork,45secondsrest

Thistypeoftrainingcanbedonefor15to30minutesatatime,dependingontheintensityleveloftheworkbeingperformed.

NEAR-MAXIMALAEROBICINTERVALS.Auniqueformofintervaltraining,thisstylebasically combines aerobic interval training with maximal interval training toallow you to work at near-peak levels for long periods of time. This has thebenefitofburningatremendousamountofcaloriesforalongerdurationthanispossiblewithregularintervals.Whiletheworkintervalsthemselvesareshort,therest periods aremuch shorter. Insteadofpushingyourself to themaxoneveryinterval,youworkatapacesomewhatshortofyourmax,whichallowsyoutoperformnearyourmaxforlongerperiodsoftime.

Thistypeoftrainingworkswellwithcardiomachinesthatallowyoutoswitchresistance very quickly (such as stationary bikes, stair machines, or ellipticaltrainers)butnotwithmachinesthatcycleslowlythroughtheirspeedadjustments(treadmillsfallintothiscategory).Itcanalsobedonewithrunningthenwalking,cyclingthenpedalingslowly,orevenswimminghardthenstrokinglazily.You’llfind itverychallenging tohave toconstantly restartyourmomentumoneveryinterval.

Herearesomesampleintervalsyoucanuseinyourtraining.

•Interval1:20secondswork,5secondsrest•Interval2:25secondswork,5secondsrest•Interval3:30secondswork,10secondsrest•Interval4:15secondswork,7secondsrest•Interval5:40secondswork,10secondsrest

ContinuerepeatingthiscycleforthedurationofyourHIITworkout(whetherit’s5minutes,10minutes,15minutes,orupto30minutesmax).

NOTE: With any of these, it’s a mistake to stop what you’re doing entirely

duringyourrestperiod.Keepmovingevenifyou’removingveryslowly.

ConclusionBecomingYourStrongest,SexiestSelf

Hopefully, you’ve already started having a kinder, more supportive, moreempowered conversationwith your body, and you’ve started treating, feeding,and moving it in healthier ways. Maybe you’ve even begun to discover andembracewhatyourbodycando,beyond justhowit looks,and foundways tomaximize your physique’s strength and power in everyday life.Kudos! You’vemadeacommitteddecisiontochangeyourdailyroutine,whateverithasbeen,soyoucangetandstayfit.Weknowthisisn’tacinch,whichiswhyyougetmajorpointsfortakingaction.

By now, you probably realize that if you reallywant to get stronger, fitter,healthier, slimmer, and/or sexier, then you’re going to have to reach out andgrabholdofthatbrassring—theonethat’sattachedtomovingmoreoften,eatingmorewholesomefoods,anddevelopingakick-assmind-set.It’stheonlywaytobecomethefit,fabulousversionofyourselfthatyouwerealwaysmeanttobe.

Intheprocessofstrengtheningyourbodyandyourmind,youhaveembarkedona journeyof self-discovery,one thathasundoubtedly started tobroaden thewayyouseeyourself.Takeprideinwhoyou’rebecoming;you’llsoondiscoverthatyourcomfortzonewillbroadenasyoucontinuepushingyourlimitsbothinthe fitness realmand in life.You’llgainanew, improvedviewofyourself as aconfident, capablewomanwho can kick butt at the gymor the office, on thefieldorthecourt,andinanyandallotherdomains.

Takingcareofyourselfinthiswaywillenableyoutoembraceyourlifemorefully.Openyourselfup to taking smart risks, andmakebolder,betterdecisionsforyourself,onesthatwillfurtherexpandorupgradeyourhealthandwell-being.You’ll continue to discoverwhat you are truly capable of physically,mentally,emotionally, socially, and professionally—and becomemore ready,willing, andabletoscalenewheightsinsomanyareasofyourlife.Inotherwords,youareintheprocessofsettingapositivechainreactionintomotion,onethatwillimproveeveryfacetofyourlife.

Feel it, believe in it, bask in it, and commit to it. Own the effort you’re

makingtobecomeyourstrongest,healthiest,sexiestself,andtakefullpossessionof yourbody as you transform it.Theprocess is entirely in yourhands, so it’simportant to make a conscious effort to maintain your focus, energy,determination,andenthusiasmforthebodyevolutionyou’regoingthroughandthe mental fortitude you’re developing. Putting the elements described in thisbook together will allow you to stop living a broken record of bad diet andmovementchoicesandnegativethoughts,ifthosehavebeenissuesforyouinthepast,andreplacethemwithpositiveactionsandatake-chargeattitude.

Astimegoeson,you’llwanttotweaktheadviceandsuggestionsinthisbooktomakethemworkforyou;usethemasthebuildingblocksorstepping-stonesthatwill bringyou towardmore fulfilling accomplishments.Onceyoubecomefamiliar with the workouts and acclimatized to them, feel free to make littlechangesthatwillsparkgreaterbenefits—switchtheorderoftheexercises,adjustthe amountofweightyou’reusingor the repsyou’redoing, trynew formsofcardio,orchangethelengthofyourworkouts.Tinkeringwithyourapproachatleast every six weeks will help you keep your body guessing and shock it fitbecauseyou’llbegivingyourmusclesnewchallengesthatwillhelpthemdevelopgreaterstrengthandthrive.(Note:It’sagoodideatodothesamethingwithyourdietanditspreparationsoyoudon’tendupinafoodrut.)

Also,besure tocheck inwithyourself regularly toupdatewhat’smotivatingyou; as you gain strength, fitness, and confidence, your reasons forwanting totake your program to the next levelwill likely shift. Let them.Thiswill helpprevent your routine from becoming stale, static, or otherwise ho-hum, andallowyoutocontinuetoreapthefeel-goodbenefitsoffitnessandongoingself-discovery.Whatstartedoutasadesiretofeelmorecomfortableinyourbodyandget healthiermaymorph into amore competitive spirit,whereby youwant topush yourself with challenging races or boot-camp-styleworkouts to seewhatyouaretrulycapableof;ifyou’realreadydoingracesorworkoutslikethose,youmayfeelinspiredtocrankupyoureffortsevenmoreortotacklemorearduouschallenges(atriathlon,perhaps?).That’sallgood!

TheGet-Strong,Stay-StrongRulesforLife

When it comes to getting and staying fit, certain rules apply to just abouteveryone.Takethesemaximstoheartandheedthemasiftheyweregospel,and

you’ll keep yourself on the right course to becoming healthier, happier, moreenergized, and more productive for life. That’s right! You’ll enhance thelikelihoodthatyou’llgetandstaystrongandfitfortherestofyourlifeifyoulivebythefollowingtwelveguidelines.Someofthemmaysoundlikefortune-cookiewisdom,but if you really think about themand live in syncwith them,you’lldiscovertheirtruevalue.1.MOVELIKEYOUMEANIT—WITHPURPOSE!Don’tphoneinyourefforts.

Get your head and body into the game (that is, program) and perform yourworkoutswith the intentionofpushingyour limits andmaking the resultsyouwanthappen.2.AIMHIGHBUTSTAYREALISTIC. It’sgreat tocontinuouslyreachforthe

brass ring—so long as you have even a remote prayer of grabbing it. Framingyour goals so they’re challenging but also attainable will help you avoidfrustration and disappointment and stay on course. Be patient and trust theprocess!3.GET INTOTHERIGHT INTENSITYZONE.Pushyourselfwithyour efforts

and regularly check in with yourself to see if you’re working hard or hardlyworking.4.NEVERTAKEMORETHANTWODAYSOFFINAROW.Consistencyisthe

watchwordofprogresswhenitcomestofitness.Ifyouwanttoreapmaximumresultsandoptimalhealthfromtheprogram,you’llneedtoworkoutatleastfivedaysaweek.It’sthatsimple.5.SEEKVARIETYINMOVEMENTANDINLIFE.Doingsowillallowyouto

keepyourregimeninterestingandfreshandhelpyouavoidinjuriesandburnout.6. HOLD YOURSELF ACCOUNTABLE. No one but you can make this

transformationhappen.Soempoweryourselfwiththeresponsibilityofdoingsoanddon’tletyourselfoffthehookwithlameexcuses.Gopublicwithyourgoals.Trackyoureffortstoattainthem.Scheduleyourworkoutsasiftheyweresacredappointments(theyare,really).7.TREATYOURSELFLIKEANATHLETE.Thatmeanscarvingoutampletime

for sleep, rest, stress relief, healthy meals, and other (natural) performance-enhancing measures. Given the way you’re pushing yourself physically andmentally, you deserve the right support, so make the development of healthylifestylehabitsapriority.Andregularlytaketimetorestore,recharge,andrefreshyourbodyandmindwithactivitiesthatreplenishyourenergyreserves.8.CHOOSEACTIVITIESYOULOVEORFINDWAYSTOLOVETHEM.Who

saysexerciseneedstofeellikework?!Giveyourselfanattitudeadjustmentandviewyour workouts as a form of play so you can look forward to them. Seek outphysicalactivitiesthatmakeyoufeelgoodorchallengeyouinalltherightwaysand embrace the power of (physical) play. After all, most of us are naturallymotivatedtodothingsweenjoy.9.STAYFLEXIBLEINMINDANDBODY.Stretchyourmusclesandyourmind

toprevent stiffness and rigidity from setting in. If a particular approachdoesn’twork, try another. Developing physical and mental flexibility is essential tobecominghardy,resilient,tenacious,andstrong.10.PAYATTENTION TO THEFEEL-GOODPERKS. If youmake a point of

noticing how yourworkouts help clear the cobwebs from yourmind or howtheyimproveyourmoodorenergylevels,you’llbeinspiredtokeepupthegoodwork.11.REWARDYOURSELFAPPROPRIATELY.Yes,gettingfitandstrongreally

docarrytheirownrewards,butyoushouldalsogiveyourselfregularpatsonthebackormentalhigh fives tokeepondoingwhatyou’redoing.And if awell-timed,health-promotingtreat (perhapssomenewworkoutgear?)helpsrevyouupafterreachingamajormilestone,hey,morepowertoyou!12.KEEPYOURSIGHTSONTHEGOLDENTICKET.Don’t get complacent

about your efforts or your accomplishments. Keep striving to achieve newpersonalbests,topushyourlimitsandseeknewchallenges,tocreatetheabsolutebestversionofyourself.

Continue to inspireyourself andmakegoodchoices that allowyou to fulfillyour potential and become who you want to be, physically, mentally,emotionally, socially, professionally, and spiritually.Remember, you’re the onewhoisinthedriver’sseat.You’retheonewearingtherubyslippers.You’vegotthepower inyour feet,your legs,yourcore,your arms and shoulders—and inyourhead.Sokeepputtingittogooduse!

Asyouprobably recognizebynow,developing a strong,powerfulbodyandmindcomesfromproperplanning,alaserfocus,consistency,determination,anda full-throttle effort. Give this quest the respect and attention it deserves andyou’ll never regret it. Take pride in what you’re doing because you are trulygivingyourselfagift—thegiftofboostingyourhealthandenergy,thebenefitsoftaking greater charge of your life, and the pleasure of looking, feeling, andfunctioningatyourunadulteratedbest.Whatcouldbebetterthanthat?

Congratulations—youarenowofficiallyunstoppable!

Acknowledgments

Wewouldboth like to thank all thebadasswomenwe’ve encountered inourliveswhohaveinspiredustogetstrong,staysharp,andpursueourgoalswithfullforce.Withoutthem,wewouldn’tbewherewearetoday—norwouldwehavewritten this book. In addition, we would like to thank our agent, RickBroadhead,whogotbehindthisprojectwithgreatenthusiasmandwasincrediblysupportive from start to finish. We are deeply grateful for the passion,encouragement, and smart editing provided by our editor, Heather Jackson atCrown.WithoutHeather’sbrilliantvisionforthisbook,itsimplywouldn’thavehappened; her support and guidance have been invaluable and are muchappreciated.

WealsowanttothankDavidKirchhoff,theformerCEOofWeightWatchersInternational, for writing the foreword to this book and the folks at WeightWatchers who brought the two of us together on several editorial projects. Ahuge shout-out to Leslie Bonci,MPH,RD, director of sports nutrition at theUniversityofPittsburghMedicalCenterandauthorofWalkYourButtOff,andTaraGidus,MS,RD,anutritionistbasedinOrlandoandauthorofTheFlatBellyCookbookforDummies,forsharingtheirnutritionwisdomwithus.

FromJen:Iwouldliketothankmyhusband,Noah,foralwaysgivingmethefreedom topursuemydreams and for being such a strongbeliever inme.Myconstantlyactive,trulyamazinglittleboy,Dylan,makesmewanttobeabetterpersoneverydayandhelpsmeseethereallyimportantthingsinlife.Iloveyoumorethanwordscandescribe!Ialwaysneedtothankmymomforjustbeingtheworld’smostamazingmotheragirlcanaskfor,today,yesterday,andalways,nomatter what. I also want to thank my late father, Michael, who gave me achildhoodandlifeIcanonlyhopeforeverylittlegirl.

From Stacey: I want to thank my extended family and friends for rallyingaroundmeon this project andmanyothers.Your support and encouragementmean everything tome. In particular,mydeep appreciation goes tomy friend

IngridMartin,whoencouragedmetobecomeacertifiedSpinninginstructorandlaunched my second career (as a fitness professional), something that has trulychangedmy life. I also want to thankmy sons, Nate andNick, who are mybiggest cheerleaders andwho inspireme to continue to grow and evolve rightalongwiththem.

ExerciseIndex

AAbdomen.SeeCore

Alternating-ArmChestPress

AlternatingCrossLegPush-Up

AlternatingLunge

Arms,SeealsoHigh-intensityintervaltraining(HIIT)exercises;Push-ups

about:monkeybarsfor,6.1;overviewofexercises,6.2;strengthbenefits,6.3;targetedworkout,6.4

Alternating-ArmChestPress

BalletArms

BicepCurl

Bicep-ShoulderCombo

ChestPress

Close-GripPull-Up

ExtendedArmBicepCurlwithKneeRaise

GrappleThrow

HammerCurl

InandOut

InclineChestPressinWallSquat

In-OutBicepCurl

LateralRaise

ReverseDumbbellPress

SidePlankwithForwardArmExtension

SidePlankwithTricepsExtension

Single-ArmDumbbellChestPressonaBall

SkullCrusheronaStabilityBall

StandingW-press

TricepsDip

TricepsTower

ArnoldPress

BBackandshoulders,SeealsoHigh-intensityintervaltraining(HIIT)exercises

about:dumbbellstouse,5.1;genderandstrengthof,5.2;importanceofstrongback,5.3;overviewof

exercises,5.4;pull-upsfor,5.5;targetedworkout,5.6;toolsneeded,5.7

AlternatingBigRow

ArnoldPress

BackExtensiononaBall

Bent-OverRearFly

Bent-OverWideRow

DumbbellPullover

InvertedRow

OverheadShoulderPress

PlanktoRow

PliéwithUpwardRow

Push-Up

Rotator-CuffRaise(a.k.a.theScarecrow)

ShoulderWindmillwithPlié

Superman

Swimmer

BackExtensiononaBall

BalletArms

Bent-OverRearFly

Bent-OverWideRow

BicepCurl

Bicep-ShoulderCombo

BicepStretch

BicycleCrunch

BodyRoll-Out

BulgarianLunge

Burpee

ButtKick

C

CChestPress

ChestStretch

Close-GripPush-Up

Core,SeealsoHigh-intensityintervaltraining(HIIT)exercises

about:The300Absworkout,7.1;abdiet,7.2;importanceofbuilding,7.3;quickieworkout,7.4;reality

ofdeveloping,7.5;rippedabsand,7.6;sittingonstabilityballforstrength,7.7;testingstrengthof,

7.8;workouts,7.9

BasicCrunch

BasicPlank,SeealsoPlanks

BicycleCrunch

BodyRoll-Out

CrossToeTouch

LateralLungewithHalfX

LegDrop

LegPull-InwithaBall

OppositeArmtoLeg(a.k.a.Single-LegJackknife)

PlankDragwithTowel

PlankwithAlternatingKnee-to-ElbowRotations

PlankwithOneArmExtension

PlankwithOneLegExtension

ReverseCrunch

ReverseTabletop

RussianTwist

Side-to-SideBallCrunch

SideV-up

Spider-ManPlankCrunch

StabilityBallRoll-In

TabletopwithElbow-to-KneeCrunch

TireFlips

VerticalSit-UpwithCrossoverElbowtoKnee

V-up

Windmill

Woodchopper

CrossBodyKick

CrossShoulderStretch

CrossToeTouch

Crunches

BasicCrunch

BicycleCrunch

ReverseCrunch

Side-to-SideBallCrunch

Spider-ManPlankCrunch

TabletopwithElbow-to-KneeCrunch

Curls

BicepCurl

ExtendedArmBicepCurlwithKneeRaise

HammerCurl

In-OutBicepCurl

CurtsyLunge

DDeadlift

DeadliftwithRotationTwist

Single-LegDeadlift

DeclinePush-Up

DeepSquatwithOverheadRotation

DumbbellPullover

DumbbellSwing

EExplosivePush-Up

ExtendedArmBicepCurlwithKneeRaise

FFastFeet

ForwardLungewithWoodchopper

FrogLegs

FrontLungewithDumbbellPass-Through

FrontLungewithSingle-DumbbellOverheadPass

G

Glutebridge,one-legged

GrappleThrow

GroinStretch

HHalfJackwithDumbbells

HammerCurl

HamstringPull-InwithBall

HamstringStretch

High-intensityintervaltraining(HIIT)exercises

about,10.1;10-MinuteHIIT,10.2;20-MinuteHIIT,10.3;30-MinuteHIIT,10.4;benefitsof,10.5,

10.6;determiningintensityofworkout,10.7;maximalworkout,10.8;near-maximal,10.9;ramping

upovertime,10.10;shortdurationof,10.11;submaximalworkout,10.12;talktestfor,10.13;target

heartrateand,10.14,10.15;workouts,10.16

Burpee

DumbbellSwing

FastFeet

HalfJackwithDumbbells

HighKnees

JumpLunge

MountainClimber

180-DegreeJump

PendulumJump

PlankJack

Side-to-SideCoreRotation

SquatThrust

SuicideRow

VerticalLeap

HighKnees

HIITexercises.SeeHigh-intensityintervaltraining(HIIT)exercises

HipFlexorStretch

IInandOut

InclineChestPressinWallSquat

In-OutBicepCurl

InvertedRow

JJumpingJacks

JumpLunge

LLateralLungewithAlternatingToeTap

LateralLungewithDumbbell

LateralLungewithHalfX

LateralLungewithKnee-to-ElbowRotation

LateralRaise

LateralStep-OutSquat

LateralWalk-OutwithBand

Leap,vertical

LegDrop

LegPull-InwithaBall

Legs,SeealsoHigh-intensityintervaltraining(HIIT)exercises

about:balancingmusclesin,8.1;benefitsofstrengthening,8.2;overviewofexercises,8.3;quickielower-

bodyworkout,8.4

AlternatingLunge

BulgarianLunge

CurtsyLunge

Deadlift

DeadliftwithRotationTwist

DeepSquatwithOverheadRotation

ForwardLungewithWoodchopper

FrogLegs

FrontLungewithDumbbellPass-Through

FrontLungewithSingle-DumbbellOverheadPass

HamstringPull-InwithBall

LateralLungewithDumbbell

LateralLungewithKnee-to-ElbowRotation

LateralStep-OutSquat

LateralWalk-OutwithBand

OffsetSplitLungewithShoulderPress

OffsetSquat

One-LeggedGluteBridge

ReverseLegPress

ReverseLungewithKick

SideSteptoSideKick

Single-LegDeadlift

Single-LegSquat

SquatwithOverheadPress

Step-Up

SumoSquatJump

Lowerbody.SeeLegs

Lunges

AlternatingLunge

BulgarianLunge

CurtsyLunge

ForwardLungewithWoodchopper

FrontLungewithDumbbellPass-Through

FrontLungewithSingle-DumbbellOverheadPass

JumpLunge

LateralLungewithAlternatingToeTap

LateralLungewithDumbbell

LateralLungewithHalfX

LateralLungewithKnee-to-ElbowRotation

OffsetSplitLungewithShoulderPress

ReverseLungewithKick

ReverseLungewithRotation

MMedicineBallPush-Up

Monkeybars,using

MountainClimber

O

OffsetSplitLungewithShoulderPress

OffsetSquat

180-DegreeJump

One-LeggedGluteBridge

OppositeArmtoLeg(a.k.a.Single-LegJackknife)

OverheadShoulderPress

OverheadTricepsStretch

PPendulumJump

Planks

BasicPlank

CrossToeTouch

PlankDragwithTowel

PlankJack

PlanktoRow

PlankwithAlternatingKnee-to-ElbowRotations

PlankwithOneArmExtension

PlankwithOneLegExtension

SidePlankwithForwardArmExtension

SidePlankwithTricepsExtension

Spider-ManPlankCrunch

Walk-OuttoPlank

PliéwithUpwardRow

Presses

Alternating-ArmChestPress

ArnoldPress

Bicep-ShoulderCombo

ChestPress

InclineChestPressinWallSquat

OffsetSplitLungewithShoulderPress

OverheadShoulderPress

ReverseDumbbellPress

ReverseLegPress

Single-ArmDumbbellChestPressonaBall

SquatwithOverheadPress

StandingW-press

Pull-ups

about:barfor,5.1;benefitsandchallenges,5.2;howtodo,5.3;monkeybarsfor,6.1

Close-GripPull-Up

Push-ups,5.1,6.1

about:basicpush-up,5.1;measuringupper-bodystrengthwith,2.1;targetedarmsworkoutwith,6.1

AlternatingCrossLegPush-Up

Close-GripPush-Up

DeclinePush-Up

ExplosivePush-Up

MedicineBallPush-Up

Push-Up

Push-UptoaT

Side-to-SidePush-Up

StaggeredPush-Up

Walk-OuttoPush-Up

WidePush-Up

Push-UptoaT

QQuadStretch

RReverseCrunch

ReverseDumbbellPress

ReverseLegPress

ReverseLungewithKick

ReverseLungewithRotation

ReverseTabletop

Ropeclimbs

Rotator-CuffRaise(a.k.a.theScarecrow)

Rows

AlternatingBigRow

InvertedRow

PlanktoRow

PliéwithUpwardRow

SuicideRow

RussianTwist

SScarecrow(Rotator-CuffRaise)

ShoulderCrossover

Shoulderexercises.SeeBackandshoulders

ShoulderWindmillwithPlié

SidePlankwithForwardArmExtension

SidePlankwithTricepsExtension

SideSteptoSideKick

Side-to-SideBallCrunch

Side-to-SideCoreRotation

Side-to-SidePush-Up

SideV-up

Single-ArmDumbbellChestPressonaBall

Single-LegDeadlift

Single-LegJackknife(OppositeArmtoLeg)

Single-LegSquat

Sit-up,verticalwithcrossoverelbowtoknee

SkullCrusheronaStabilityBall

Spider-ManPlankCrunch

Squats

about:measuringlower-bodystrengthwith,2.1,2.2;warmingupusing,9.1

DeepSquatwithOverheadRotation

InclineChestPressinWallSquat

LateralStep-OutSquat

OffsetSquat

Single-LegSquat

SquatThrust

SquatwithOverheadPress

SumoSquatJump

StabilityBallRoll-In

StaggeredPush-Up

StandingW-press

Step-Up

Stretching

about:measuringflexibilityinhamstrings/lowerback

BicepStretch

ChestStretch

CrossShoulderStretch

GroinStretch

HamstringStretch

HipFlexorStretch

OverheadTricepsStretch

QuadStretch

ToeTouchStretch

SuicideRow

SumoSquatJump

Superman

Swimmer

TTabletop,reverse

TabletopwithElbow-to-KneeCrunch

TireFlips

ToeTouchStretch

Tools,forexercises

TricepsDip

TricepsTower

VVerticalLeap

VerticalSit-UpwithCrossoverElbowtoKnee

V-up,SeealsoSideV-up

WWalk-OuttoPlank

Walk-OuttoPush-Up

Warm‑upmoves

ButtKick

CrossBodyKick

JumpingJacks

LateralLungewithAlternatingToeTap

ReverseLungewithRotation

ShoulderCrossover

Squats

Walk-OuttoPlank

Warm‑uproutineWidePush-Up

Windmill

Woodchopper,SeealsoForwardLungewithWoodchopper

Workoutroutines.SeeHigh-intensityintervaltraining(HIIT)exercises;GeneralIndex,Workoutroutines

references

GeneralIndex

AAccomplishments,reviewing

TheAchievementZone(Murphy)

Acornsquash

Afterburneffect(EPOC)

Amaranth,4.1,4.2,4.3

Apples

Apricots

Assessment.SeeFitnessassessment;Lifestyleassessment

Authorcredentials,frw.1,itr.1

Avocado,4.1,4.2

BBalance,assessing

Bananas,4.1,4.2,4.3,4.4,4.5

Barley,4.1,4.2

Baumeister,Roy,PhD

Beansandotherlegumes,4.1,4.2,4.3,4.4,4.5

Beef,lean,4.1,4.2

Beetgreens

Behavior,becomingpersonalbest

Berries,4.1,4.2,4.3,4.4,4.5,4.6,4.7

BicepStretch

Blackberries,4.1,4.2,4.3,4.4,4.5

Blueberries,4.1,4.2,4.3,4.4,4.5,4.6

BMI(bodymassindex)

Body

Body

age,infitnessyears

changingmentalperceptionof,SeealsoMentalfitness;Mentalstrength

fitnessof.SeeFitness;Mentalfitness

powerof

restoring,recharging,andrefreshing(new3Rs)

strong,healthy

Bokchoy

Bookoverview,frw.1,itr.1

Bragbox

Breakfast

examples,4.1,4.2,4.3,4.4

importanceof

Broccoli,4.1,4.2,4.3

Brownrice,4.1,4.2,4.3

Brusselssprouts

Buckwheat

Bust(chest),measuring

Butternutsquash,4.1,4.2

CCalculatingrestingmetabolicrate(RMR)

Calories,4.1,4.2,9.1

Cantaloupe

Carbohydrates

Cardiocondition,assessing,SeealsoHeartrate

Carrots,4.1,4.2,4.3,4.4,4.5

Cauliflower

Challenges,changingup

Chemicals,feel-goodbrain

Cherries,tart

Chest(bust),measuring

ChestStretch

ChiaSeeds

Chicken,4.1,4.2,4.3

Circuits.SeeWorkoutroutines:4-3-2-1PowerGrid

Circuittraining

Collardgreens

Confidence

backstrengthand

becomingpersonalbestand

developing,itr.1,1.1.SeealsoGoals

negativechatterinheadand

overcomingslumps

peptalksfor

physical,helpingpsychological

restoring

Coreexercises.SeeExerciseIndex

CrossShoulderStretch

Cucumbers

DDietplan

about:overviewof

anti-water-weightfoods

benefitsof,1.1,4.1,4.2

breakfastimportance

caloriesand,4.1,4.2,9.1

carbohydratesand

colorfulfoods(ROYG.BIV)

core,absand,SeealsoExerciseIndex

detailsof.SeeDietplandetails

eatinguntilsatisfied

fatsand,4.1,4.2

fitfoodisms

fruitsand,4.1,4.2.Seealsospecificfruitsfullnessguideline

generalguidelines,4.1,4.2

healthyeatinghabits,fitnessand

importanceof

kill/growdirective

mealschedule

metabolism-boostingfoodsfor

proteinsand,4.1,4.2,4.3

refuelingafterexercise

satisfactionwithoutsacrifice

servingsizes

snackingsmartly

stop-signfoods

vegetablesand,Seealsospecificvegetableswaterintakeand,4.1,4.2,4.3

whole-plantfoods

wholesome,balancedmeals,4.1,4.2,4.3

Dietplandetails

breakfastexamples,4.1,4.2,4.3,4.4

dinnerexamples,4.1,4.2,4.3,4.4

foodstoavoid

lunchexamples,4.1,4.2,4.3,4.4

portioncontrol

snackexamples,4.1,4.2,4.3,4.4,4.5,4.6

StrongSevenfoods

varietyinmeals

weekonefoodsandmeals

weekstwoandthreefoodsandmeals

weekfourandbeyond

Dinnerexamples,4.1,4.2,4.3,4.4

Dropsets

Dumbbells,forexercises,SeealsoExerciseIndex

EEating.SeeDietplanreferences

Edamame

Eggplant

Eggs,4.1,4.2

Endive

Endorphins

EPOC(excesspostexerciseoxygenconsumption)

Exercises

keepingthingsfresh

patternsof(straightsets,supersets,circuittraining)

repschemes

specific.SeeExerciseIndex

splits(body-part)

workoutsusing.SeeWorkoutroutinesreferences

FFats,healthy,4.1,4.2

Fear,facing

Fishandseafood,4.1,4.2,4.3,4.4

Fitness

assessing.SeeFitnessassessment

commitmentto

cornerstonesof

exerciseroutines.SeeWorkoutroutinesreferences

exercisesfor.SeeExerciseIndex

healthyeatinghabitsand

mentalaspectof.SeeMentalfitness;Mentalstrength

mind-bodyconnectionand,1.1,1.2

new3Rsfor

optimizing

powergrid.SeeWorkoutroutines:4-3-2-1PowerGrid

smartstrategiesfor

trainingprinciples

Fitnessassessment,SeealsoLifestyleassessment

about:overviewof

advancedlower-bodystrength

ageofbodyinfitnessyears

balance

cardiocondition

flexibilityinhamstrings,lowerback

lower-bodystrength

upper-bodystrength

Flexibility

measuringinhamstrings/lowerback

mental

reformingnegativethoughts

stretchingfor.SeeStretching

“Flow,”beinginpresentmomentand

Fluids,4.1,4.2,4.3

Food.SeeDietplanreferences

Formula,finding

4-3-2-1PowerGrid.SeeWorkoutroutines:4-3-2-1PowerGrid

Freshness,inworkouts

Fruits,4.1,4.2.SeealsospecificfruitsFull-bodyapproach

GGoals

action-oriented,1.1,3.1

bragboxand

expectingtothrive

realistic,1.1,3.1

recordingprogress

relishingyoursuccess

setting(STARtreatment),1.1,3.1

ofSINSplan

specific,1.1,3.1

storyboardforSeeing

time-based,1.1,3.1

tipstoachieve.SeeMentalstrength

Grains,4.1,4.2,4.3,4.4,4.5,4.6

Grapefruit,4.1,4.2

Grapes,4.1,4.2

Greekyogurt.SeeYogurt

Greenbeans,4.1,4.2

Greens

GroinStretch

HHabits

eating.SeeDietplanreferences

energizing,cultivating

HamstringStretch

Harris-Benedictequation

Heartrate

cardioconditionand

intensityofworkoutsand

monitorfor

taking,2.1,10.1

target,calculating

HempSeeds

Herbsandspices

Higherreps

High-intensityintervaltraining(HIIT).SeeExerciseIndex

HipFlexorStretch

Hips,measuring

Honeydewmelon

IInnerstrength.SeeMentalstrength

InsideSportPsychology(KarageorghisandTerry),3.1,3.2

Intensity,ofworkouts

JJicama

KKale

Karageorghis,Costas,3.1,3.2,3.3

Kefir

Kelp

Kiwi

Kleiner,Susan

LLeeks

Legumes.SeeBeansandotherlegumes

Lentils

Lettuces

Lifestyleassessment,SeealsoFitnessassessment

about:overviewof,2.1,2.2

BMIand

measuringyourself

questionstoanswer

reasonsfor

scoring

toolsforself-assessment

Lowerreps

Lunchexamples,4.1,4.2,4.3,4.4

MMackerel

Mangoes,4.1,4.2,4.3

Mantra,developing

Measurements

BMI

bust

hips

takingandretaking

valueof

waist

Meatsandotherproteins,4.1,4.2

Medicineball,forexercises,SeealsoExerciseIndex

Melons

Mentalfitness

becomingpersonalbestand

changinginternalconversation

importanceof

mind-bodyconnectionand,1.1,1.2

optimizing

asstartofphysicalfitness

strengtheningmentalresolve

strengthofbodyand

tappingintohiddenstrengths

trainingfor

willpowerand

Mentalstrength,SeealsoConfidence

beinginpresent

beliefsystemand

benefitsof,3.1,3.2

changingmentalperceptionofbodyand

cultivatingenergizinghabits

expectingtothrive

facingfearsand

fitnessmentorand

focusingoncontrollablethings

handlingunexpectedchallenges

identifyingmotivators

keepingthingsfresh

learningfrommistakes

managingmoods

mantrafor

mindasallyorenemy

overcomingslumps

practice,practice,practice

pre-workoutrituals

reclaimingyourmind

re-creatingwinningfeeling

relishingyoursuccess

reviewingaccomplishments

self-efficacyand,3.1,3.2

settinggoalsand,SeealsoGoals

strategiesforeverysituation

usingnegativeemotions

visualizingyourselfrockingyourperformance

Mentaltipsandtricks

beinginpresent

expectingtothrive

facingfears

fitnessmentorfor

focusingonwhatyoucancontrol

keepingthingsfresh

managingmoods

measuringintensityof

overcomingslumps

practiceimportance

re-creatingwinningfeeling

refuelingafter,SeealsoDietplanreferences

relishingyoursuccess

reviewingaccomplishments

ritualsbefore

strategiesforeverysituation

usingnegativeemotionsand

Mentor,fitness

Metabolism

afterburneffect(EPOC)

breakfastand

calculatingrestingrate(RMR)

caloriesand,4.1,4.2,9.1

mealscheduleand

metabolism-boostingfoods

mineralbalanceand

revvingup,1.1,4.1,4.2,9.1,9.2,10.1,10.2

waterintakeand

waterweightand

Mindandbehavior.SeeMentalfitness

Minerals.SeeVitaminsandminerals

Mistakes,learningfrom

Moderatereps

Modifiedreversepyramidsystem.SeealsoWorkoutroutines:4-3-2-1PowerGrid

afterburneffect(EPOC)

benefitsof

defined

pyramidsystemsand

reversepyramidsystemdefined

Monkeybars,using

Monounsaturatedfats

Moods,managing

Motivation

checkinginon

identifyingmotivators

overcomingslumps

Murphy,Shane,PhD

Muscles

focusingonneglected

strengthening.SeeExerciseIndex;Strength,building

trainingprinciples

Mushrooms,4.1,4.2

Mustardgreens

NNectarines,4.1,4.2

Negativity

learningfrommistakes

reframingnegativethoughts

usingemotionsforgood

Nutbutters

Nuts,4.1,4.2,4.3

OOatmeal,4.1,4.2,4.3,4.4,4.5

Oils,healthy

Onions,4.1,4.2

Oranges

OverheadTricepsStretch

PPapayas

Parsley

Peaches

Pears,4.1,4.2,4.3

Peas,sugarsnap

Peppers(red,green,yellow,orange),4.1,4.2,4.3,4.4

Peptalks,SeealsoConfidence

Personalbest

Platform(orstep),forexercises,SeealsoExerciseIndex

Playlists

Plums

Polyunsaturatedfats

Pomegranates

Portioncontrol

PowerEating(Kleiner)

Practice,importanceof

Present,livingin

Principles,training.SeeTrainingprinciples

Proteins,4.1,4.2,4.3

Psychology.SeeMentalfitness;Mentalstrength

Pull-upbar,forexercises,SeealsoExerciseIndex

Pulse,taking,2.1,10.1

Pumpkin

Push/pullsplit

Pyramidsystems,9.1,9.2.SeealsoReversepyramidsystem

QQuadStretch

Quinoa,4.1,4.2,4.3,4.4

RRaspberries,4.1,4.2,4.3

Relaxationtechniques

Repschemes

Resistancebands,forexercises,SeealsoExerciseIndex

Restore,recharge,andrefresh(new3Rs)

Reversepyramidsystem,SeealsoWorkoutroutines:4-3-2-1PowerGrid

Rituals,pre-workout

RMR,calculating

Ropeclimbs

Routines,workout.SeeWorkoutroutinesreferences

Rs,three

Rye

SSalmon,4.1,4.2,4.3

Sardines

Scallops

Schedule,ofworkouts,SeealsoWorkoutroutinesreferences

Seafood.SeeFishandseafood

Seeds,4.1,4.2

Self-efficacy,3.1,3.2.SeealsoConfidence;Mentalfitness

Servingsizes

Setsofexercises,typesof

Shockingyourbodyfit

Shrimp

SINSplan.SeealsoFitness;Mentalfitness

about:overviewof

benefitsof,itr.1,itr.2,1.1,1.2

commitmentto

defined

fundamentalelementsof

goalof

makingitwork

Sleepandrest,itr.1,1.1,1.2,3.1,bm1.1

Snackexamples,4.1,4.2,4.3,4.4,4.5,4.6

Snackingsmartly

Spicesandherbs

Spinach

Splits

body-partsplit

full-bodyapproach

push/pullsplit

upper/lowersplit

Sproutedgrainbread

Squash,4.1,4.2

Squattests,2.1,2.2

Stabilityball,forexercises,SeealsoExerciseIndex

STARtreatment,forgoal-setting,1.1,3.1

Step(orplatform),forexercises,SeealsoExerciseIndex

Stopwatch,forexercises,SeealsoExerciseIndex

Storyboards

Straightsets

Strawberries,4.1,4.2,4.3

Strength,building

exercisesfor.SeeExerciseIndex

generalguidelines

get-strong,stay-strongrules

mentally.SeeConfidence;Mentalstrength

optimizing

Stress,relaxationtechniquesfor

Stretching

BicepStretch

ChestStretch

CrossShoulderStretch

GroinStretch

HamstringStretch

HipFlexorStretch

OverheadTricepsStretch

QuadStretch

ToeTouchStretch

Strongasnewskinny.SeealsoSINSplan

authorcredentialsand,frw.1,itr.1

basicsof

bookoverview,frw.1,itr.1

evolution/timelinessofconcept

asnewmantra

StrongSevenfoods

Success

expectingtothrive

relishing

settinggoalsfor.SeeGoals

tipstoachieve.SeeMentalstrength

Sugarsnappeas

Supersets

Sweetpotatoes,4.1,4.2,4.3,4.4,4.5

Swisschard

TTalktest

Teas

Temposets

Terry,Peter,3.1,3.2,3.3

Tierney,John

Tilapia,4.1,4.2

Timedsets

ToeTouchStretch

Tomatoes

Tools,forexercises,SeealsoExerciseIndex

Training

mentalaspectof.SeeMentalfitness;Mentalstrength

principlesfor.SeeTrainingprinciples

psychologicalstrategiesfor

smartstrategiesand

strategiesforeverysituation

Trainingprinciples

changingupchallenges

findingrightformulaforyou

focusingonneglectedmuscles

settinggoals,1.1,3.1

shockingyourbodyfit

Trout,4.1,4.2

Tuna,4.1,4.2

Turkey,4.1,4.2,4.3

Turnipgreens

U

UUpper/lowersplit

VVegetables,SeealsospecificvegetablesVisualizing

goals,SeealsoGoals

physiologicaleffectsof

rockingyourperformance

Vitaminsandminerals,4.1,4.2,4.3,4.4,4.5,4.6,4.7,4.8

WWaist,measuring

Warm-upmoves

Warm-uproutine

Watercress

Waterintake,4.1,4.2,4.3

Watermelon

Waterweight,foodstocounteract

Weeklydietplans.SeeDietplandetails

Weeklyworkoutroutines.SeeWorkoutroutinesreferences

Weight-training

exercises.SeeExerciseIndex

modifiedreversepyramidsystemfor

pyramidsystemsand

Wildrice

Willpower

Willpower:RediscoveringtheGreatestHumanStrength(BaumeisterandTierney)

Winningfeeling,re-creating

Workoutroutines.SeealsoWorkoutroutines:4-3-2-1PowerGrid

approachto

arms

backandshoulders

combiningintensityandvariety

core

daily/weeklyschedule

exercisesandHIIT.SeeExerciseIndex

get-strong,stay-strongrules

keepingthemfresh

legs

patternsof(straightsets,supersets,circuittraining)

repschemes

splits(body-part)

warm-upmoves

Workoutroutines:4-3-2-1PowerGrid

about:overviewof,9.1;overviewofworkouts,9.2

benefitsof

circuitspattern(4-3-2-1)explained

combiningintensityandvariety

excesspostexerciseoxygenconsumption(EPOC)benefit

asmodifiedreversepyramidsystem

pyramidsystemsand

reversepyramidsystemsand

warm-upmoves

Week1

Week2

Week3

YYogurt,4.1,4.2,4.3,4.4,4.5,4.6,4.7,4.8,4.9

ZZucchini,4.1,4.2

ALSOBYJENNIFERCOHEN

NoGymRequired