Abs, 34, 58, 165
Academics, 33. See also Colleges; Schools
Activity. See Physical activity
Advanced, workout for, 152
Advertisements, 48
African Americans
diabetes in, 32
obesity in, 30
Age, 39, 165, 166
the Airplane, for core, 138–39, 160
Alcohol, 43, 49–50, 63
American Diabetes Association, 13
Amistad Dual Language School, 23
Apartheid, 19. See also Cape Town, South Africa
Approval, social, 31
Asser Levy Recreation Center, 13
Back, stretch for lower, 102, 155, 158, 161
Balance
body and mind, 69
in diet, 162
Basketball, 166
Beginners, workout for, 152
Behavior, honest, 168
Best, being, 60, 168
Bicycles, core exercises, 146–47, 155, 157, 160
Body. See also Exercises
balance with mind and, 69
language, 31
and resistance training, 2–3, 25
Bodybuilding, 57
Body fat. See also Obesity
abs with, 165
burning, 78, 79, 165
genetics and, 22
muscle with, 166
obesity and, 12, 27, 28
technology and, 28, 29–30, 164
in workplace, 28–29
Body for Life (Phillips), 23–24
Bond, of City Gym Boys, 37–38
Boys & Girls Club of Harlem, 1
Brains. See Mind
“Brolic,” 8, 11
Burn
body fat, 78, 79, 165
calories, 43–44, 168
feeling, 81
Calendar, City Gym Boys, 10–11, 13
Calf raises, for lower body
regular, 113, 154, 156, 159
single-leg, 114, 156, 159
Calories, burning, 43–44, 168
Cape Town, South Africa, 19–21, 44–45
Cardio
forms of, 166–67
importance of, 165
Carmine Recreation Center, 7
Challenges, 9, 22, 81
Change, 24–25, 58, 165
Chicken, as protein, 162
Children
diabetes in, 27, 32
obesity in, 30–31, 33–34, 46
parents and fitness for, 35, 167
parents and snacks for, 51
and sugar, 51–52, 166
Cisko, 3
City Gym Boys
beginnings, 7–14
bond between, 37–38
calendar, 10–11, 13
Medford profile, 60, 61, 62–63
modeling and, 13
motto, 168
original, 6
Peralta, Betty, profile, 23, 24, 25
public appearances, 43, 55–57
Scott, Klae, profile, 72, 73
service in community, 13–14, 56, 58
service in schools, 33–37
Colleges, 36–37, 45–46, 59–60
community service, City Gym Boys, 13–14, 56, 58
Competition, against self, 168
Confidence, 62
Cooldown
Workout, phase 1, 155
Workout, phase 2, 158
Workout, phase 3, 161
Core exercises
the airplane, 138–39, 160
assisted sit-ups with rotation, 134–35
bicycles, 146–47, 155, 157, 160
crunches, 124–25, 155, 157, 160, 165
crunches, legs vertically extended, 128, 157, 160
curl in, release out, 148–49, 157, 160
flutter kicks, 129, 155, 157, 160
the LaSalle, 142–43, 160
leg throw-downs, 144–45, 157, 160
plank, 119, 154, 157, 160
push-up, plank, push-up, 120–21, 157, 160
scissors, 130–31, 155, 157, 160
side crunches, 136–37, 155, 157, 160
sit-ups with rotation, 132–33, 157, 160
Superman, 122–23, 155, 157, 160
tabletop crunches, 126–27, 155, 157, 160
tuck in, push up, tuck in, push out, 140–41, 157, 160
Cravings, eating tips, 163
Creative Lifestyles, 1
with legs vertically extended, 128, 157, 160
regular, 124–25, 155, 157, 160, 165
side, 136–37, 155, 157, 160
tabletop, 126–27, 155, 157, 160
Cultures, “bad food” in, 48–49
Curl in, release out, core exercises, 148–49, 157, 160
Dancing, 167
David Barton Gym, 11
Diabetes, 12
in children, 27, 32
economic cost of, 32
in minority communities, 32
in U.S., 32
Diamond push-ups, 110–11, 160
Diets. See also Food
balanced, 162
starvation, 167
Dips, for upper body, 105, 155, 157, 160
Discipline
with food intake, 47–48
importance of, 24
rewards of, 75–76
self-, 48
Diseases, 32. See also Diabetes; Obesity
Drugs, 2, 35
alcohol, 43, 49–50, 63
diet pills, 167
steroids, 9, 57, 63, 167
Eating tips
balanced diet, 162
cravings, 163
emotional eating, 163
food as fuel, 163
guilt-free, 163
how much and when, 165
larger meals earlier, 163
protein, 162
slowing down, 163
smaller portions, 163
three meals per day, 163
water, 163
Economy
diabetes’s cost to, 32
food and, 50–52
obesity’s cost to, 29, 32
Education. See also Schools
academic, 33
physical, 166
Effort, maximum, 15, 66. See also Failure, working to
Eggs, as protein, 162
Emotional eating, 45, 47, 163
Enhancement, 57. See also Steroids
Epperson, Rodney, 72
Exercises. See also the Workout
core, 119–49
lower body, 112–18
mental benefits, 36–37, 63
stretches, 95–103
Super Set, 153
upper body, 104–11
warm-up, 84–94
Exhaling, 79
Failure, working to, 66–67, 165, 167. See also Intensity
Fast food, 41–43
Fat. See Body fat
Felix, 34
Fish, as protein, 162
Fitness
as lifestyle, 4, 10, 73, 164, 166
for parents and children, 35, 167
realistic goals, 23, 167
in schools, 166
Flex, 6
Flutter kicks, core exercises, 129, 155, 157, 160
Food. See also Eating tips
children and, 166
cultures and “bad,” 48–49
emotional eating and, 45, 47, 163
fast, 41–43
as fuel, 45, 78, 81, 163
“healthy,” 25, 50–51
how much and when, 165
junk, 47–48
less focus on, 25, 37–39, 168
in moderation, 25, 43, 47–48, 165
myth of weight and, 28
organic, 25, 50
protein sources, 162, 167
as reward, 52, 163
before workouts, 78
Form, good, 79, 165
Fuel, food as, 45, 78, 81, 163
Gender, 39, 165, 166
Genetics, 38
body fat and, 22
muscles and, 167
Goals
for personal best, 60, 168
realistic fitness, 23, 167
Good form, 79, 165
Good mornings, for lower body, 112, 156, 159
Guilt, after eating, 163
Gym rats, 24
Habit, physical activity as, 38–39, 52–53
Hamstrings, seated stretch for, 103, 155, 158, 161
HealthCorps, 2, 13, 34, 35
“Healthy foods,” 25, 50–51
Heart rate, 78–79
Higher Education Research Institute, 36
High knees, warm-up, 86–87, 154, 156, 159
High school, 34–36
Hispanics
diabetes in, 32
obesity in, 30
Honest behavior, 168
Howard, Dwight, 48
Hudson, Jennifer, 13
Hydration, 163
Inhaling, 79
Intensity, 22, 65–71, 73
Intermediates, workout for, 152
Ishmel, 6, 11
Isolation, of major muscles, 79
James, LeBron, 48
Jumping jacks, warm-up, 90–91, 154, 155, 156, 159
Jump squats, for lower body, 117, 161
Junk food, 47–48
Knees, warm-up, 86–87, 154, 156, 159
Language, body, 31
LaSalle, Charles, 6, 23, 60, 62–63, 72. See also City Gym Boys
City Gym Boys’ origins and, 7–14
modeling and, 17–21
wakeup call for, 19–21
the LaSalle, core exercises, 142–43, 160
Lateral stretch, 98–99, 154, 156, 159
Laziness, 10, 46–47, 168
Legs
core exercises, 128, 144–45
lower-body exercises, 113, 114, 118
warm-up exercises, 92–93, 154
Leg throw-downs, core exercises, 144–45, 157, 160
Let’s Move! initiative, 13
Lifestyle
fitness as, 4, 10, 73, 164, 166
positive, 75–76
Lil’ Kim, 13
for self and others, 76–77
self-esteem and, 62
Lower back stretch, 102, 155, 158, 161
Lower-body exercises
calf raises, 113, 154, 156, 159
good mornings, 112, 156, 159
jump squats, 117, 161
lunges, 116, 155, 158, 161
single-leg calf raises, 114, 156, 159
single-leg squats, 118, 156, 159
squats, 115, 155, 157, 161
Luis, 6, 8, 10
Lunges, for lower body, 116, 155, 158, 161
Lungs, 79
Markus, 3
Marshall, 6, 8
Max out, 66
McDonald’s, 13, 41–42, 48
Meals. See also Eating tips; Food
eating well before bedtime, 163
three per day, 163
before workouts, 78
Meats, as protein, 162
Medford, Jelani, 59
profile, 60, 61, 62–63
Men, cardio for, 165
Mind
balance with body and, 69
exercise benefits, 36–37, 58, 63
strength of, 36, 63, 72, 81, 166
Minority communities
diabetes in, 32
obesity in, 30
Modeling
City Gym Boys and, 13
LaSalle and, 17–21
Moderation, eating in, 25, 43, 47–48, 165
Modified push-ups, for upper body, 106–7, 155
Motivation, 73
intensity and, 22, 65–71
self-, 9
true, 68
Motto, City Gym Boys, 168
Mountain climbers, warm-up, 88–89, 156, 159, 161
Muscles, 3–4
and, body fat, 166
“brolic,” 8, 11
genetics and, 167
isolating major, 79
knowledge of, 79
oxygen flow to, 79
warm-up tip, 78
working to failure, 66–67, 165, 167
Myths
food determines weight, 28
women and working out, 25, 166
Natural, as only option, 55–59, 63
90-day program. See the Workout
Obama, Barack, 69
Obama, Michelle, 13, 42–43, 69
Obesity
body fat and, 12, 27, 28
in children, 30–31, 33–34, 46
economic cost of, 29, 32
in minority communities, 30
in schools, 33–34
social cost of, 32
think tanks, 45–46
in U.S., 27, 29
in workplace, 28–29
Organic foods, 25, 50
Others, love for, 75–76
Overweight, 27, 29, 33. See also Obesity
Oxygen, 79
Oz, Mehmet, 2, 13, 34, 35
Parents
and childhood obesity, 46
and children’s snacks, 51
fitness modeled by, 35, 167
Patience, 168
Peralta, Betty, 3, 21–22
profile, 23, 24, 25
Peralta, Joel, 23
Perseverance, 166
Phase 1, of Workout
warm-up, 154
stretches, 154
workout, 154–55
cooldown, 155
Phase 2, of Workout
warm-up, 156
stretches, 156
workout, 156–58
cooldown, 158
Phase 3, of Workout
warm-up, 159
stretches, 159
workout, 159–61
cooldown, 161
Phillips, Bill, 23–24
Physical activity, 168
in advertisements, 48
cardio as, 165, 166–67
as daily habit, 38–39, 52–53
U.S. lacking in, 28
Physical education, in schools, 14, 166
Pills, diet, 167
Plank, core exercises, 119, 154, 157, 160
Political correctness, with body fat, 31
Profiles
Medford, 60, 61, 62–63
Peralta, Betty, 23, 24, 25
Scott, Klae, 72, 73
Protein shakes, 162, 167
Protein sources, 162, 167
Public appearances, City Gym Boys, 43, 55–57
Push-up, plank, push-up, for core, 120–21, 157, 160
Push-ups, for upper body
diamond, 110–11, 160
modified, 106–7, 155
regular, 108–9, 155, 157, 160
Quad stretch, 100–101, 154, 156, 159
Quick feet, warm-up, 85, 154, 155, 156, 159, 161
Race, 165, 166. See also Minority communities
Reality, fitness goals and, 23, 167
Resistance training, 2–3, 25
Rest periods, limiting, 78–79. See also Sleep
Results, seeing, 166
Rewards
of discipline, 75–76
food as, 52, 163
Rich, 11–12
Rudd Center for Food Policy & Obesity, 45–46
Running, warm-up, 84, 154, 156, 159
Salt, 166
Scale weight, 167
Schools
City Gym Boys in, 33–37
colleges, 36–37, 45–46, 59–60
high, 34–36
obesity in, 33–34
physical education in, 14, 166
Scissors, core exercises, 130–31, 155, 157, 160
Scott, Kabel, 73
Scott, Klae, 3, 71
profile, 72, 73
Seated hamstring stretch, 103, 155, 158, 161
challenging, 9, 22
competing against, 168
love for, 75–76
Self-discipline, 48
Self-esteem, 28, 62. See also Love
lack of, 31, 33
Self-motivation, 9
Sex, 39, 165, 166
Shakes, protein, 162
Shoulder rotations, for upper body, 104, 154, 157
Side crunches, core exercises, 136–37, 155, 157, 160
Single-leg calf raises, lower body, 114, 156, 159
Single-leg squats, for lower body, 118, 156, 159
Single-leg squat thrusts, warm-up, 92–93, 154, 156, 160
Sit-ups with rotation, core exercises
assisted, 134–35
regular, 132–33, 157, 160
Six-pack, 34, 58, 165. See also Core exercises
Skateboarding, 167
Sleep, 10, 25, 68
Smoking, 35
Snacks, 51
Social approval, 31
Social cost, of obesity, 32
South Africa. See Cape Town, South Africa
Squats, for lower body
jump, 117, 161
regular, 115, 155, 157, 161
single-leg, 118, 156, 159
Squat thrusts, warm-up
regular, 94, 157, 160
single-leg, 92–93, 154, 156, 160
Stairs, 168
Starvation diets, 167
Steroids, 9, 57, 63, 167. See also Drugs
Steve, 3
Strength
mental, 36, 63, 72, 81, 166
training, 165
Stress, decreasing, 28, 52
Stretches
lateral, 98–99, 154, 156, 159
lower back, 102, 155, 158, 161
quad, 100–101, 154, 156, 159
seated hamstring, 103, 155, 158, 161
toe touches, 95, 154, 156, 159
windmill, 96–97, 154, 156, 159
Workout, phase 1, 154
Workout, phase 2, 156
Workout, phase 3, 159
Sugar, 51–52, 166
Superman, core exercises, 122–23, 155, 157, 160
Super Set exercises, 153
Swimming, 167
Tabletop crunches, core exercises, 126–27, 155, 157, 160
Technology, body fat and, 28, 29–30, 164
Teenagers, 34–36
Think tanks, obesity, 45–46
Tips
eating, 162–63
workout, 78–79, 81
Toe touches, stretches, 95, 154, 156, 159
Tuck in, push up, tuck in, push out, core exercises, 140–41, 157, 160
Tyson, Mike, 9, 11
UCLA, 36
United States (U.S.)
diabetes in, 32
education in, 33
obesity in, 27, 29
physical activity lacking in, 28
world’s fattest country, 37
Upper-body exercises
diamond push-ups, 110–11, 160
dips, 105, 155, 157, 160
modified push-ups, 106–7, 155
push-ups, 108–9, 155, 157, 160
shoulder rotations, 104, 154, 157
Usher, 13, 73
Video games, 168
Walking, 168
Warm-up exercises
high knees, 86–87, 154, 156, 159
importance of, 78
jumping jacks, 90–91, 154, 155, 156, 159
mountain climbers, 88–89, 156, 159, 161
quick feet, 85, 154, 155, 156, 159, 161
running, 84, 154, 156, 159
single-leg squat thrusts, 92–93, 154, 156, 160
squat thrusts, 94, 157, 160
Workout, phase 1, 154
Workout, phase 2, 156
Workout, phase 3, 159
Water, 163
Weight. See also Obesity
myth of food and, 28
over-, 27, 29
scale, 167
Windmill, stretches, 96–97, 154, 156, 159
Women
cardio for, 165
with myths about working out, 25, 166
stigma with overweight, 33
the Workout
advanced, 153
beginners, 152
intermediate, 152
90-day program, 151–61
phase 1, 154–55
phase 2, 156–58
phase 3, 159–61
Super Sets, 153
Workout tips
challenging routines, 81
controlled pace, 79
exhale hard, inhale easy, 81
feel the burn, 81
food and fueling up, 78
good form, 79, 165
limit rest periods, 78–79
muscle isolation, 79
muscle knowledge, 79
muscles and warming up, 78
Workplace, obesity in, 28–29
Yale University, 45–46