General Index

A

Amaranth, 4.1, 4.2, 4.3

Apples

Apricots

Assessment. See Fitness assessment; Lifestyle assessment

Author credentials, frw.1, itr.1

Avocado, 4.1, 4.2

B

Balance, assessing

Bananas, 4.1, 4.2, 4.3, 4.4, 4.5

Barley, 4.1, 4.2

Baumeister, Roy, PhD

Beans and other legumes, 4.1, 4.2, 4.3, 4.4, 4.5

Beef, lean, 4.1, 4.2

Beet greens

Behavior, becoming personal best

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

Bicep Stretch

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 (body mass index)

Body

age, in fitness years

changing mental perception of, See also Mental fitness; Mental strength

fitness of. See Fitness; Mental fitness

power of

restoring, recharging, and refreshing (new 3 Rs)

strong, healthy

Bok choy

Book overview, frw.1, itr.1

Brag box

Breakfast

examples, 4.1, 4.2, 4.3, 4.4

importance of

Broccoli, 4.1, 4.2, 4.3

Brown rice, 4.1, 4.2, 4.3

Brussels sprouts

Buckwheat

Bust (chest), measuring

Butternut squash, 4.1, 4.2

C

Calculating resting metabolic rate (RMR)

Calories, 4.1, 4.2, 9.1

Cantaloupe

Carbohydrates

Cardio condition, assessing, See also Heart rate

Carrots, 4.1, 4.2, 4.3, 4.4, 4.5

Cauliflower

Challenges, changing up

Chemicals, feel-good brain

Cherries, tart

Chest (bust), measuring

Chest Stretch

Chia Seeds

Chicken, 4.1, 4.2, 4.3

Circuits. See Workout routines: 4-3-2-1 Power Grid

Circuit training

Collard greens

Confidence

back strength and

becoming personal best and

developing, itr.1, 1.1. See also Goals

negative chatter in head and

overcoming slumps

pep talks for

physical, helping psychological

restoring

Core exercises. See Exercise Index

Cross Shoulder Stretch

Cucumbers

D

Diet plan

about: overview of

anti-water-weight foods

benefits of, 1.1, 4.1, 4.2

breakfast importance

calories and, 4.1, 4.2, 9.1

carbohydrates and

colorful foods (ROY G. BIV)

core, abs and, See also Exercise Index

details of. See Diet plan details

eating until satisfied

fats and, 4.1, 4.2

fit foodisms

fruits and, 4.1, 4.2. See also specific fruits

fullness guideline

general guidelines, 4.1, 4.2

healthy eating habits, fitness and

importance of

kill/grow directive

meal schedule

metabolism-boosting foods for

proteins and, 4.1, 4.2, 4.3

refueling after exercise

satisfaction without sacrifice

serving sizes

snacking smartly

stop-sign foods

vegetables and, See also specific vegetables

water intake and, 4.1, 4.2, 4.3

whole-plant foods

wholesome, balanced meals, 4.1, 4.2, 4.3

Diet plan details

breakfast examples, 4.1, 4.2, 4.3, 4.4

dinner examples, 4.1, 4.2, 4.3, 4.4

foods to avoid

lunch examples, 4.1, 4.2, 4.3, 4.4

portion control

snack examples, 4.1, 4.2, 4.3, 4.4, 4.5, 4.6

Strong Seven foods

variety in meals

week one foods and meals

weeks two and three foods and meals

week four and beyond

Dinner examples, 4.1, 4.2, 4.3, 4.4

Drop sets

Dumbbells, for exercises, See also Exercise Index

E

Eating. See Diet plan references

Eggs, 4.1, 4.2

EPOC (excess postexercise oxygen consumption)

Exercises

keeping things fresh

patterns of (straight sets, super sets, circuit training)

rep schemes

specific. See Exercise Index

splits (body-part)

workouts using. See Workout routines references

F

Fats, healthy, 4.1, 4.2

Fear, facing

Fish and seafood, 4.1, 4.2, 4.3, 4.4

Fitness

assessing. See Fitness assessment

commitment to

cornerstones of

exercise routines. See Workout routines references

exercises for. See Exercise Index

healthy eating habits and

mental aspect of. See Mental fitness; Mental strength

mind-body connection and, 1.1, 1.2

new 3 Rs for

optimizing

power grid. See Workout routines: 4-3-2-1 Power Grid

smart strategies for

training principles

Fitness assessment, See also Lifestyle assessment

about: overview of

advanced lower-body strength

age of body in fitness years

balance

cardio condition

flexibility in hamstrings, lower back

lower-body strength

upper-body strength

Flexibility

measuring in hamstrings/lower back

mental

reforming negative thoughts

stretching for. See Stretching

“Flow,” being in present moment and

Fluids, 4.1, 4.2, 4.3

Food. See Diet plan references

Formula, finding

4-3-2-1 Power Grid. See Workout routines: 4-3-2-1 Power Grid

Freshness, in workouts

Fruits, 4.1, 4.2. See also specific fruits

Full-body approach

G

Goals

action-oriented, 1.1, 3.1

brag box and

expecting to thrive

realistic, 1.1, 3.1

recording progress

relishing your success

setting (STAR treatment), 1.1, 3.1

of SINS plan

specific, 1.1, 3.1

storyboard for Seeing

time-based, 1.1, 3.1

tips to achieve. See Mental strength

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

Grapefruit, 4.1, 4.2

Grapes, 4.1, 4.2

Greek yogurt. See Yogurt

Green beans, 4.1, 4.2

Greens

Groin Stretch

H

Habits

eating. See Diet plan references

energizing, cultivating

Hamstring Stretch

Harris-Benedict equation

Heart rate

cardio condition and

intensity of workouts and

taking, 2.1, 10.1

High-intensity interval training (HIIT). See Exercise Index

Hip Flexor Stretch

Hips, measuring

Honeydew melon

I

Inner strength. See Mental strength

Inside Sport Psychology (Karageorghis and Terry), 3.1, 3.2

Intensity, of workouts

J

Jicama

K

Kale

Karageorghis, Costas, 3.1, 3.2, 3.3

L

Leeks

Legumes. See Beans and other legumes

Lentils

Lettuces

Lifestyle assessment, See also Fitness assessment

about: overview of, 2.1, 2.2

tools for self-assessment

Lower reps

Lunch examples, 4.1, 4.2, 4.3, 4.4

M

Mackerel

Mangoes, 4.1, 4.2, 4.3

Measurements

Meats and other proteins, 4.1, 4.2

Medicine ball, for exercises, See also Exercise Index

Melons

Mental fitness

becoming personal best and

changing internal conversation

importance of

mind-body connection and, 1.1, 1.2

optimizing

as start of physical fitness

strengthening mental resolve

strength of body and

tapping into hidden strengths

training for

willpower and

Mental strength, See also Confidence

being in present

belief system and

benefits of, 3.1, 3.2

changing mental perception of body and

cultivating energizing habits

expecting to thrive

facing fears and

fitness mentor and

focusing on controllable things

handling unexpected challenges

identifying motivators

keeping things fresh

learning from mistakes

managing moods

mantra for

mind as ally or enemy

overcoming slumps

practice, practice, practice

pre-workout rituals

reclaiming your mind

re-creating winning feeling

relishing your success

reviewing accomplishments

self-efficacy and, 3.1, 3.2

setting goals and, See also Goals

strategies for every situation

using negative emotions

visualizing yourself rocking your performance

Mental tips and tricks

focusing on what you can control

keeping things fresh

managing moods

measuring intensity of

overcoming slumps

practice importance

re-creating winning feeling

refueling after, See also Diet plan references

relishing your success

reviewing accomplishments

rituals before

strategies for every situation

using negative emotions and

Mentor, fitness

Metabolism

afterburn effect (EPOC)

breakfast and

calculating resting rate (RMR)

calories and, 4.1, 4.2, 9.1

meal schedule and

metabolism-boosting foods

mineral balance and

revving up, 1.1, 4.1, 4.2, 9.1, 9.2, 10.1, 10.2

water intake and

water weight and

Mind and behavior. See Mental fitness

Minerals. See Vitamins and minerals

Mistakes, learning from

Moderate reps

Modified reverse pyramid system. See also Workout routines: 4-3-2-1 Power Grid

afterburn effect (EPOC)

benefits of

defined

pyramid systems and

reverse pyramid system defined

Motivation

identifying motivators

overcoming slumps

Murphy, Shane, PhD

Muscles

focusing on neglected

strengthening. See Exercise Index; Strength, building

training principles

Mushrooms, 4.1, 4.2

Mustard greens

N

Nectarines, 4.1, 4.2

Negativity

learning from mistakes

reframing negative thoughts

using emotions for good

Nut butters

Nuts, 4.1, 4.2, 4.3

O

Oatmeal, 4.1, 4.2, 4.3, 4.4, 4.5

Oils, healthy

Onions, 4.1, 4.2

Oranges

Overhead Triceps Stretch

P

Pears, 4.1, 4.2, 4.3

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

Pep talks, See also Confidence

Personal best

Platform (or step), for exercises, See also Exercise Index

Power Eating (Kleiner)

Practice, importance of

Present, living in

Principles, training. See Training principles

Proteins, 4.1, 4.2, 4.3

Psychology. See Mental fitness; Mental strength

Pull-up bar, for exercises, See also Exercise Index

Pulse, taking, 2.1, 10.1

Pumpkin

Push/pull split

Pyramid systems, 9.1, 9.2. See also Reverse pyramid system

Q

Quad Stretch

Quinoa, 4.1, 4.2, 4.3, 4.4

R

Raspberries, 4.1, 4.2, 4.3

Relaxation techniques

Rep schemes

Resistance bands, for exercises, See also Exercise Index

Restore, recharge, and refresh (new 3 Rs)

Reverse pyramid system, See also Workout routines: 4-3-2-1 Power Grid

Rituals, pre-workout

RMR, calculating

Rope climbs

Routines, workout. See Workout routines references

Rs, three

Rye

S

Salmon, 4.1, 4.2, 4.3

Sardines

Scallops

Schedule, of workouts, See also Workout routines references

Seafood. See Fish and seafood

Seeds, 4.1, 4.2

Self-efficacy, 3.1, 3.2. See also Confidence; Mental fitness

Serving sizes

Sets of exercises, types of

Shocking your body fit

Shrimp

SINS plan. See also Fitness; Mental fitness

about: overview of

benefits of, itr.1, itr.2, 1.1, 1.2

commitment to

defined

fundamental elements of

goal of

making it work

Sleep and rest, itr.1, 1.1, 1.2, 3.1, bm1.1

Snack examples, 4.1, 4.2, 4.3, 4.4, 4.5, 4.6

Squash, 4.1, 4.2

Squat tests, 2.1, 2.2

Stability ball, for exercises, See also Exercise Index

STAR treatment, for goal-setting, 1.1, 3.1

Step (or platform), for exercises, See also Exercise Index

Stopwatch, for exercises, See also Exercise Index

Storyboards

Straight sets

Strawberries, 4.1, 4.2, 4.3

Strength, building

exercises for. See Exercise Index

general guidelines

get-strong, stay-strong rules

mentally. See Confidence; Mental strength

optimizing

Stress, relaxation techniques for

Stretching

Bicep Stretch

Chest Stretch

Cross Shoulder Stretch

Groin Stretch

Hamstring Stretch

Hip Flexor Stretch

Overhead Triceps Stretch

Quad Stretch

Toe Touch Stretch

Strong as new skinny. See also SINS plan

author credentials and, frw.1, itr.1

basics of

book overview, frw.1, itr.1

evolution/timeliness of concept

Success

setting goals for. See Goals

tips to achieve. See Mental strength

Sugar snap peas

Super sets

Sweet potatoes, 4.1, 4.2, 4.3, 4.4, 4.5

Swiss chard

T

Talk test

Teas

Tempo sets

Terry, Peter, 3.1, 3.2, 3.3

Tilapia, 4.1, 4.2

Tools, for exercises, See also Exercise Index

Training

mental aspect of. See Mental fitness; Mental strength

principles for. See Training principles

psychological strategies for

smart strategies and

strategies for every situation

Training principles

changing up challenges

finding right formula for you

focusing on neglected muscles

setting goals, 1.1, 3.1

shocking your body fit

Trout, 4.1, 4.2

Tuna, 4.1, 4.2

Turkey, 4.1, 4.2, 4.3

Turnip greens

U

Upper/lower split

V

Vegetables, See also specific vegetables

Visualizing

goals, See also Goals

physiological effects of

rocking your performance

Vitamins and minerals, 4.1, 4.2, 4.3, 4.4, 4.5, 4.6, 4.7, 4.8

W

Water intake, 4.1, 4.2, 4.3

Watermelon

Water weight, foods to counteract

Weekly diet plans. See Diet plan details

Weekly workout routines. See Workout routines references

Weight-training

exercises. See Exercise Index

modified reverse pyramid system for

pyramid systems and

Wild rice

Willpower

Willpower: Rediscovering the Greatest Human Strength (Baumeister and Tierney)

Winning feeling, re-creating

Workout routines. See also Workout routines: 4-3-2-1 Power Grid

approach to

arms

back and shoulders

combining intensity and variety

core

daily/weekly schedule

exercises and HIIT. See Exercise Index

get-strong, stay-strong rules

keeping them fresh

legs

patterns of (straight sets, super sets, circuit training)

rep schemes

splits (body-part)

warm-up moves

Workout routines: 4-3-2-1 Power Grid

about: overview of, 9.1; overview of workouts, 9.2

benefits of

circuits pattern (4-3-2-1) explained

combining intensity and variety

excess postexercise oxygen consumption (EPOC) benefit

as modified reverse pyramid system

pyramid systems and

reverse pyramid systems and

Y

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

Z

Zucchini, 4.1, 4.2