The page numbers in this index refer to the printed version of this book. The link provided will take you to the beginning of that print page. You may need to scroll forward from that location to find the corresponding reference on your e-reader.
Page numbers in italics refer to photos.
A
Acorn Squash, Roasted, 268, 269
Apple Crumble, Cast-Iron Skillet, 282, 283
B
Bacon-Wrapped Asparagus, 278, 279
Balsamic Vinaigrette, Classic, 242, 243
Beef, Simple Slow-Cooker, 246, 247
Berry Chia Pudding, Easy, 226, 227
Big Dreams: Worksheet, 65
breakfasts
Butternut Squash Hash, 212, 213
Easy Berry Chia Pudding, 226, 227
Maca Pumpkin Pancakes, 204, 205
Potato Crust Egg Bake, 218, 219
sample meals, 25
Super-Duper Green Smoothie Bowl, 228, 229
Winter Sweet Potato Hash, 214, 215
Butternut Squash, Roasted, 270, 271
Butternut Squash Hash, 212, 213
C
Cabbage, Roasted Purple, 272, 273
calories burned
afterburn effect, 108–10
during low-intensity activities, 21, 80, 98
to sustain muscle versus fat, 114–15, 120–21
thermogenic effect of digestion, 192
with two-a-day workouts, 114
with weight-lifting, 118
calories in foods
empty calories in grains, 196
with Pretty Intense nutrition program, 23
restaurant food, 171
Cashew Rosemary Cookies, 292, 293
Cauliflower, Five-Spice Roasted, 280, 281
Chia Pudding, Chocolate, 286, 287
Chia Pudding, Easy Berry, 226, 227
Chicken Legs, Grilled, 258, 259
Chicken Salad, Summer, 262, 263
Chocolate Chia Pudding, 286, 287
Chocolate Chip Peanut Butter Cookies, 294, 295
Coconut Flakes, Maple Syrup, 296, 297
Cookies, Chocolate Chip Peanut Butter, 294, 295
Cookies, Rosemary Cashew, 292, 293
cooking. See nutrition program; recipes
CrossFit-style workouts, 98, 110
Curry Turkey Burgers with Caramelized Onions, 264, 265
D
dairy foods and substitutes
elimination of dairy from diet, 195
milk alternatives, 198
desserts
Cast-Iron Skillet Apple Crumble, 282, 283
Chocolate Chia Pudding, 286, 287
Chocolate Chip Peanut Butter Cookies, 294, 295
Maple Syrup Coconut Flakes, 296, 297
Rosemary Cashew Cookies, 292, 293
sample options, 25
diet. See nutrition program
dinners. See lunches and dinners
E
eating plan. See nutrition program
eggs
nutritional benefits, 162, 193–94
Potato Crust Egg Bake, 218, 219
emotional intensity. See mental-conditioning program
EPOC (excess post-exercise oxygen consumption), 108–10
exercise. See fitness program; workouts
F
fitness program. See also workouts
consequences of inactivity, 104–5
discomfort and hard work, 78–85
equipment and terminology, 129–30
fat loss, 102–3
Fitness Goals: Worksheet, 85
HIIT (high-intensity interval training), 21, 96–100, 121
motivational mantras, 80–81, 83, 88–93
Pretty Intense Fit Test, 29
within Pretty Intense whole-life plan, 11, 26–28
12-week program, 128–30
two-a-day workouts, 26, 108–15
varied workouts, 124–25
weights, 118–23
workout speed and efficiency, 83–84
Your Magic Mantra Maker: Worksheet, 92–93
Five-Spice Roasted Cauliflower, 280, 281
food plan. See nutrition program
G
Get to Know Your New Best Friend: Vision Board, 73
Green Smoothie Bowl, Super-Duper, 228, 229
H
happiness, 34–40
herbs and spices, 178–81
high-intensity fitness program. See fitness program; workouts
HIIT (high-intensity interval training), 21, 96–100, 121
home cooking. See nutrition program; recipes
I
inactivity, consequences of, 104–5
inflammatory foods, 160, 162–63, 164, 194–95
interval training, high-intensity (HIIT), 21, 96–100, 121
Is It Real Food? Worksheet, 167
K
kitchen tools, 173–74
L
lunches and dinners
Curry Turkey Burgers with Caramelized Onions, 264, 265
Grilled Chicken Legs, 258, 259
Perfect Grilled Steak, 252, 253
Salmon Skillet Dinner, 256, 257
sample meals, 25
Simple Slow-Cooker Beef, 246, 247
Spaghetti and Meatballs, 250, 251
Summer Chicken Salad, 262, 263
M
Maca Pumpkin Pancakes, 204, 205
mantras, motivational, 80–81, 83, 88–93
Maple Syrup Coconut Flakes, 296, 297
Meatballs and Spaghetti, 250, 251
meats and fish
Bacon-Wrapped Asparagus, 278, 279
Butternut Squash Hash, 212, 213
Curry Turkey Burgers with Caramelized Onions, 264, 265
Grilled Chicken Legs, 258, 259
nutritional benefits, 192
Perfect Grilled Steak, 252, 253
Salmon Skillet Dinner, 256, 257
shopping list, 199
Simple Slow-Cooker Beef, 246, 247
Spaghetti and Meatballs, 250, 251
Summer Chicken Salad, 262, 263
to test for doneness, 188
Winter Sweet Potato Hash, 214, 215
mental-conditioning program
Big Dreams Worksheet, 65
dreaming big and setting goals, 60–65
Get to Know Your New Best Friend: Vision Board, 73
Mind River: Worksheet, 41
Natural Vibes Wish List, 57
personal quiet space, 44–45
Personal Space Quiz, 48–49
positivity and happiness, 34–40
within Pretty Intense whole-life plan, 11, 18–20
self-love, 68–73
solitude and gratitude, 45–46
stillness and focus on single activity, 47
time spent in nature, 52–57
metabolism boost
with Pretty Intense Workout program, 21, 98–99
with two-a-day workouts, 26, 114
milk alternatives, 198
Mind River: Worksheet, 41
mind-set. See mental-conditioning program
motivational mantras, 80–81
muscles
fat burned by, 113–15, 120–21, 131
pain, 84
wasting through inactivity, 104, 105
women’s muscles versus men’s, 120
N
Natural Vibes Wish List, 57
natural world, 52–57
nutrition program. See also recipes
cooking at home, 170–74
cooking rules and guidelines, 187–89
crunchy foods, 186–87
food groups to include, 192–94
foods to avoid or cut down on, 23, 194–97
herbs, spices, and fats, 178–83
inflammatory foods, 160, 162–63, 164, 194–95
Is It Real Food? Worksheet, 167
kitchen tools, 173–74
nutrition guidelines and principles, 23–24
Paleo principles, 163
within Pretty Intense whole-life plan, 12, 21–25
restaurant food, 170–72
sample meals, 25
shopping list, 198–99
wheat products and gluten, 164–66, 194–95
nuts and seeds
Cast-Iron Skillet Apple Crumble, 282, 283
Chocolate Chia Pudding, 286, 287
Easy Berry Chia Pudding, 226, 227
nutritional benefits, 193
Rosemary Cashew Cookies, 292, 293
shopping list, 199
Super-Duper Green Smoothie Bowl, 228, 229
O
P
Pancakes, Maca Pumpkin, 204, 205
physical fitness. See fitness program; workouts
positivity and happiness, 34–40
Potato Crust Egg Bake, 218, 219
Pretty Intense Fit Test, 29
Pretty Intense whole-life plan. See also fitness program; mental-conditioning program; nutrition program
fitness component, 26–28
intensity, 20–21
mental component, 18–20
nutrition component, 23–25
overview, 11–12
Pretty Intense Challenge success stories, 9, 10, 27, 39, 61, 63, 71, 90
Pretty Intense website, 8
proteins. See eggs; meats and fish
Pudding, Chocolate Chia, 286, 287
Pudding, Easy Berry Chia, 226, 227
Pumpkin Maca Pancakes, 204, 205
Q
quizzes. See worksheets and quizzes
R
recipes
breakfasts
Butternut Squash Hash, 212, 213
Easy Berry Chia Pudding, 226, 227
Maca Pumpkin Pancakes, 204, 205
Potato Crust Egg Bake, 218, 219
Super-Duper Green Smoothie Bowl, 228, 229
Winter Sweet Potato Hash, 214, 215
dairy substitutes
desserts
Cast-Iron Skillet Apple Crumble, 282, 283
Chocolate Chia Pudding, 286, 287
Chocolate Chip Peanut Butter Cookies, 294, 295
Maple Syrup Coconut Flakes, 296, 297
Rosemary Cashew Cookies, 292, 293
lunches and dinners
Curry Turkey Burgers with Caramelized Onions, 264, 265
Grilled Chicken Legs, 258, 259
Perfect Grilled Steak, 252, 253
Salmon Skillet Dinner, 256, 257
Simple Slow-Cooker Beef, 246, 247
Spaghetti and Meatballs, 250, 251
Summer Chicken Salad, 262, 263
sauces and dressings
Classic Balsamic Vinaigrette, 242, 243
side dishes
Bacon-Wrapped Asparagus, 278, 279
Five-Spice Roasted Cauliflower, 280, 281
Roasted Acorn Squash, 268, 269
Roasted Butternut Squash, 270, 271
Roasted Purple Cabbage, 272, 273
restaurant food, 170–72
Rosemary Cashew Cookies, 292, 293
S
salads
Summer Chicken Salad, 262, 263
Salmon Skillet Dinner, 256, 257
sauces and dressings
Classic Balsamic Vinaigrette, 242, 243
self-love, 68–73
shopping list, 198–99
side dishes
Bacon-Wrapped Asparagus, 278, 279
Five-Spice Roasted Cauliflower, 280, 281
Roasted Acorn Squash, 268, 269
Roasted Butternut Squash, 270, 271
Roasted Purple Cabbage, 272, 273
snack options, 25
solitude and gratitude, 45–46
soy foods, 195
Spaghetti and Meatballs, 250, 251
Squash, Roasted Acorn, 268, 269
Squash, Roasted Butternut, 270, 271
Steak, Perfect Grilled, 252, 253
strength and fitness. See fitness program; workouts
sugar, 195–96
Summer Chicken Salad, 262, 263
Super-Duper Green Smoothie Bowl, 228, 229
Sweet Potato Hash, Winter, 214, 215
T
Tabata training, 130
thermogenic effect of digestion, 192
Turkey Burgers, Curry, with Caramelized Onions, 264, 265
V
vegetables. See also side dishes
options and nutritional benefits, 192
preparation and cooking guide, 189
shopping list, 198
Vinaigrette, Classic Balsamic, 242, 243
W
Winter Sweet Potato Hash, 214, 215
workouts. See also fitness program
12-week program, 128–30
website for video demonstrations, 128
workout plans
Week 1 workout, 132–33
Week 2 workout, 134–35
Week 3 workout, 136–37
Week 4 workout, 138–39
Week 5 workout, 140–41
Week 6 workout, 142–43
Week 7 workout, 144–45
Week 8 workout, 146–47
Week 9 workout, 148–49
Week 10 workout, 150–51
Week 11 workout, 152–53
Week 12 workout, 154–55
worksheets and quizzes
Big Dreams: Worksheet, 65
Fitness Goals: Worksheet, 85
Get to Know Your New Best Friend: Vision Board, 73
Is It Real Food?, 167
Mind River: Worksheet, 41
Natural Vibes Wish List, 57
Personal Space Quiz, 48–49
Pretty Intense Fit Test, 29
Your Magic Mantra Maker, 92–93