*Includes an access to online bonus section for an accompanying printable workbook, exercise demonstrations and templates
Foreword
Preface
Introduction
PART 1
IN THE BEGINNING
Escaping the Mind Jail
Self-Shaming Is Corroding Your Chances of Change
Why Is Health and Fitness Confusing?
Striving for Perfection vs Being Present
PART 2
MEANINGFUL GOALS CREATE MOTIVATION
Breaking Free of Low Motivation
What Are You Willing to Give Up?
Reasons for Low Motivation
Align Your Goals with Your Values
When Your Goals Become Overwhelming
Accept Ownership of Your Health
PART 3
THERE’S NEVER ENOUGH TIME
Stop Killing Yourself
“I Don’t Have Time”
The Quadrants of Time Management
Adjusting Training and Eating Habits for Lifelong Success
Odd Routines to Improve Time Management and Health
PART 4
DITCH THE EXCUSES
Don’t Let Your Success Depend on Willpower
Planning for Obstacles
The Fitness Excitement Roller Coaster
Comfort and Happiness Are Often Incompatible
The Story You Tell Yourself Matters
Building Training Consistency
PART 5
FIND YOUR DEFINITION OF FITNESS
How Do You Define Fitness?
Set Your Own Standards for a Perfect Body
Don’t Confuse Health and Fitness Goals
PART 6
TRAINING RULES FOR ADULTS
You Don’t Need to Train Like an Athlete
Improve Your Fitness by Improving Your Movement
Focus on Movement Goals to Improve How You Look
Guidelines to Keep You Progressing
The Next Fitness Trend Won’t Solve All Your Problems
PART 7
THE TRAINING PLAN FOR A RESILIENT BODY
Reset and Movement Preparation
Resiliency Building Resistance Exercises
Phase 1 – Resiliency Building Resistance Exercises
Phase 2 – Resiliency Building Resistance Exercises
Phase 3 – Resiliency Building Resistance Exercises
General Guidelines and ‘How To’
Conditioning Options
PART 8
LOOK AT ALL THE FOOD I CAN EAT
If You Struggle with Fat Loss
You Can’t Out-Train an Unhealthy Diet
Being Healthy Without Hating Life
Decision Points to Improve Eating Habits
Healthy Eating Is Not a Bandwagon from Which You Fall
PART 9
CALM AND GRACE = HEALTH
Attitude for Happiness
The Skill of Being Still
The Value of Mental Deload
The Lost Art of Gracefulness
PART 10
THIS NEVER WORKS FOR ME
The Boring Answers to Challenging Questions
Instead of Adding More, Try Eliminating
FINAL WORDS (FOR NOW)
FURTHER READING
ACKNOWLEDGEMENTS
APPENDIX 1
A Date Night with Me (a cold night for masturdating)
APPENDIX 2
Blank Training Program Templates
ABOUT THE AUTHOR
