Boldface page references indicate photographs and illustrations.
Underscored references indicate boxed text.
A
ACSM, 88
Aging
movement and, 87
water intake and, 44
weight gain and, 23
Alternating Dumbbell Bench Press exercise
coaching key, 176
feeling of, 176
Level 4, 124, 176, 176, 227, 227
Alternating Split Dumbbell Curl to Press exercise
coaching key, 173
feeling of, 173
Level 4, 125, 173, 173, 225, 225
American College of Sports Medicine (ACSM), 88
Amish and exercise, 88
Antioxidants, 68
Arch Roll exercise (tennis ball), 190, 190
Assessment
movement, 85
nutrition, 24
Athletes
antioxidants and, 68
consistency and, 17
movement of, 84–86
rest and, 7
rewards of, 17
teamwork and, 17–18
Wooden’s (John) choice of, 5
B
Baja Fresh (Mexican Grill), 77
Baked goods, 53
BCAAs, 45
Beans, 71
Biomechanical dysfunction, 83–84
Bodybuilding workouts, 85–86
Body fat, 32
Boston Market (fast food), 77–78
Branched chain amino acids (BCAAs), 45
Breakfast
assembling, 70
Breakfast Bagel, 62
Breakfast Goulash, 62
Hot Stuff, 62
C
Calendars, annual planning, 198–99
Cardio circuit
as category of exercise, 85
Level 1, 118
Level 2, 120
Level 3, 122
Level 4, 124
overview, 103–7
Chicken, 40–41
Chipotle Grill (fast food), 78
Condiments, 53–54
Consistency, 17
Core, concept of, 3
Core Essentials, 3–7, 4. See also Mindset; Movement; Nutrition; Regeneration
Core Nutrition Shaker Bottle, 74
Core stability, 87–89
Core Store, 202
Cottage cheese, 41
Couscous, 56
Cravings, 25
Crunch exercise. See Floor Crunch exercise; Physioball Crunch exercise
D
Dehydration, 45
Deli meats, 52–53
Department of Health and Human Services, 109
Diet, 25, 37–40. See also Nutrition
Dietary fats, 42–43, 55, 70–71
Dining out, 76–79
Dinner
assembling, 71
BBQ Salmon, 64
Shrimp and Asparagus, 66
Spinach Salad, 64
Surprisingly Simple Salmon, 63
Taco Salad or Soft Tacos, 66–67
Drop Lunge exercise
coaching key, 140
feeling of, 140
Level 3, 123, 140, 140, 213, 213
Level 4, 125, 140, 140, 213, 213
E
EAS, 36–37
Eating out, 76–79
Energy-system development. See Cardio circuit
Environment and nutrition, 24–25
Equipment for workout program, 98
Exercise. See also Movement; specific types
Amish and, 88
bodybuilding, 85–86
categories of, 85
interval training and, 104, 104
motivation for, 96–97
movement versus, 6
nutrition and, 36–37
recommendations, 109
scheduling time for, 109–10
traditional, 85–86
F
Fat. See Body fat; Dietary fats
Fiber, 40
Fish oil, 42–43
Fitness, 83
Flaxseed oil, 43
Flexibility routine
Glute Stretch (supine), 191, 191
Quad/Hip Flexor Stretch (kneeling, back foot up), 191, 191
Rope Stretch
straight-leg hamstring, 190, 190
Floor Crunch exercise
coaching key, 166
feeling of, 166
Level 1, 119
Level 2, 120, 166, 166, 223, 223
Floor Ys and Ts exercise
coaching key, 156
feeling of, 156
Level 1, 119, 156, 156, 218, 218
Food cravings, 25
Free radicals, 68
Functional movement, 86
G
Glute Bridge exercise
knee bent, 125, 152, 152, 216, 216
Level 1, 119, 149, 149, 216, 216
Level 2, 120, 150, 150, 164, 164, 216, 216
Level 3, 122, 151, 151, 165, 165, 216, 216
Level 4, 125, 152, 152, 216, 216
marching, 123, 151, 151, 216, 216
with mini band, 119, 149, 149, 216, 216
padded, 120, 150, 150, 216, 216
with physioball, 120, 164, 164, 222, 222
with physioball leg curl, 122, 165, 165, 222, 222
procedure, 149, 149, 164, 164, 216, 216, 222, 222
Glute Stretch exercise (supine), 191, 191
Glycemic load, 56
Goals, core, 9–10
Grains, 36
Grazing, 31–32
Grocery list, 50
Grocery store diagram, 51
Guest, being gracious as a, 75
H
Handwalk exercise
coaching key, 138
feeling of, 138
Level 2, 120, 138, 138, 212, 212
Level 3, 122, 139, 139, 212, 212
Level 4, 124, 139, 139, 212, 212
procedure, 138, 138, 139, 139, 212, 212
reverse, 120, 138, 138, 212, 212
HDL, 42
Health, importance of, 15, 16–17
High-fructose corn syrup (HFCS), 38–40, 49
Hip Crossover exercise
coaching key, 128
feeling of, 128
feet up, 124, 129, 129, 208, 208
Level 3, 122, 128, 128, 208, 208
Level 4, 124, 129, 129, 208, 208
Hummus, 53–54
Hydrogenation, 43
I
Inverted Hamstring exercise
backward, 123, 125, 134, 134, 210, 210
coaching key, 133
feeling of, 133
Level 1, 119, 133, 133, 210, 210
Level 2, 121, 133, 133, 210, 210
Level 3, 123, 134, 134, 210, 210
Level 4, 125, 134, 134, 210, 210
in place, 119, 121, 133, 133, 210, 210
procedure, 133, 133, 134, 134, 210, 210
J
Jellies, 53–54
Jobs. See Work
Junk food cravings, 25
K
Kaizen (Japanese concept), 97
L
Lateral Lunge exercise
coaching key, 135
feeling of, 135
Level 1, 119, 135, 135, 211, 211
Level 2, 121, 136, 136, 211, 211
Level 3, 123, 137, 137, 211, 211
Level 4, 125, 137, 137, 211, 211
moving, 123, 125, 137, 137, 211, 211
step and return, 136, 136, 211, 211
LDL, 42–43
Leptin, 186
Level 1 (Red Zone)
Cardio circuit, 118
Floor Crunch, 119
Floor Ys and Ts, 119, 156, 156, 218, 218
Glute Bridge (mini band), 119, 149, 149, 216, 216
Inverted Hamstring (in place), 119, 133, 133, 210, 210
Lateral Lunge, 119, 135, 135, 211, 211
Lunge Stretch, 118, 130, 130, 209, 209
90/90 Stretch, 118, 126, 126, 208, 208
Pillar Bridge Front (kneeling), 118, 141, 141, 214, 214
Pillar Bridge Lateral (kneeling), 118, 145, 145, 215, 215
time distribution, 114
Level 2 (Yellow Zone)
Cardio circuit, 120
Floor Crunch, 120, 166, 166, 223, 223
Glute Bridge (padded), 120, 150, 150, 216, 216
Glute Bridge (with physioball), 120, 164, 164, 222, 222
Handwalk (reverse), 120, 138, 138, 212, 212
Inverted Hamstring (in place), 121, 133, 133, 210, 210
Lateral Lunge (step and return), 121, 136, 136, 211, 211
Lunge Stretch (backward), 120, 131, 131, 209, 209
Mini Band Standing, 121, 153, 153, 217, 217
90/90 Stretch (legs crossed), 120, 127, 127, 208, 208
Physioball Ys and Ts (arms bent), 121, 157, 157, 218, 218
Pillar Bridge Front, 120, 142, 142, 214, 214
Pillar Bridge Lateral, 120, 146, 146, 215, 215
Pushup (kneeling or regular), 120, 162, 162, 221, 221
Split Dumbbell Curl, 121, 171, 171, 225, 225
Squat (body weight, with mini band), 121, 168, 168, 224, 224
time distribution, 114
Level 3 (Green Zone)
Cardio circuit, 122
Drop Lunge, 123, 140, 140, 213, 213
Glute Bridge (marching), 123, 151, 151, 216, 216
Glute Bridge (with physioball leg curl), 122, 165, 165, 222, 222
Handwalk, 122, 139, 139, 212, 212
Hip Crossover, 122, 128, 128, 208, 208
Inverted Hamstring (backward), 123, 134, 134, 210, 210
Lateral Lunge (moving), 123, 137, 137, 211, 211
Lunge Stretch (moving), 122, 132, 132, 209, 209
Mini Band Walking, 123, 154, 154, 217, 217
Physioball Crunch, 122, 167, 167, 223, 223
Physioball Ys and Ts (arms extended), 123, 158, 158, 218, 218
Pillar Bridge Front (wide feet), 122, 143, 143, 214, 214
Pillar Bridge Lateral (stacked feet), 122, 147, 147, 215, 215
Pushup (with physioball), 122, 163, 163, 221, 221
Split Dumbbell Curl to Press, 123, 172, 172, 225, 225
Squat (single leg), 123, 169, 169, 224, 224
Standing Lift, 123, 174, 174, 226, 226
Sumo Squat to Hamstring Stretch, 122, 160, 160, 219, 219
time distribution, 114
Level 4 (Green Zone)
Alternating Dumbbell Bench Press, 124, 176, 176, 227, 227
Alternating Split Dumbbell Curl to Press, 125, 173, 173, 225, 225
Cardio circuit, 124
Drop Lunge, 125, 140, 140, 213, 213
Glute Bridge (knee bent), 125, 152, 152, 216, 216
Handwalk, 124, 139, 139, 212, 212
Hip Crossover (feet up), 124, 129, 129, 208, 208
Inverted Hamstring (backward), 125, 134, 134, 210, 210
Lateral Lunge (moving), 125, 137, 137, 211, 211
Lunge Stretch (moving), 124, 132, 132, 209, 209
Mini Band Walking (add resistance), 125, 155, 155, 217, 217
One-Arm, One-Leg Dumbbell Row, 124, 178, 178, 229, 229
Physioball Plate Crunch, 124, 161, 161, 220, 220
Physioball Ys and Ts (with weight), 125, 159, 159, 218, 218
Pillar Bridge Front (narrow feet), 124, 144, 144, 214, 214
Pillar Bridge Lateral (jumping jack), 124, 148, 148, 215, 215
Romanian Deadlift (two arms, one leg), 124, 177, 177, 228, 228
Split Squat, 125, 170, 170, 224, 224
Standing Lift (one leg), 125, 175, 175, 226, 226
time distribution, 114
Lifestyle
active, 185
master plan, big-picture, 3–4, 4
nutrition and, 23–24
regeneration and, 183–84
traveling and nutrition, 74
Low-carb diets, 37–40
Low-fat food, 42
Lunch
assembling, 71
BBQ Salmon, 64
Shrimp and Asparagus, 66
Spinach Salad, 64
Surprisingly Simple Salmon, 63
Taco Salad or Soft Tacos, 66–67
Lunge Stretch exercise
coaching key, 130
feeling of, 130
Level 1, 118, 130, 130, 209, 209
Level 2, 120, 131, 131, 209, 209
Level 3, 122, 132, 132, 209, 209
Level 4, 124, 132, 132, 209, 209
moving, 122, 124, 132, 132, 209, 209
M
Master plan, big-picture lifestyle, 3–4, 4
McDonald’s (fast food), 78
Meals. See also specific types
assembling, 70–71
scheduling, 32–35
well-balanced, 35–43
Milk, 41
Mindset
centered self and, 12–14
goals and, core, 9–10
regeneration and, 7
success and, measuring, 10–11, 10
Mini Band Standing exercise
coaching key, 153
feeling of, 153
Level 2, 121, 153, 153, 217, 217
Mini Band Walking exercise
Level 3, 123, 154, 154, 217, 217
Level 4, 125, 155, 155, 217, 217
Mini-meals, 26
Moe’s (fast food), 78
Motivation for exercising, 96–97
Movement. See also Exercise
aging and, 87
assessment, 85
of athletes, 84–86
biomechanical dysfunction and, 83–84
core stability and, 87–89
exercise versus, 6
fitness and, 83
functional, 86
importance of, 18
mobility and, 99
patterns, 83–84
pillar strength and, 86–87
proper, 6
regeneration and, 7
shoulder stability and, 87–89
Movement Preparation
as category of exercise, 85
Drop Lunge, 123, 125, 140, 140, 213, 213
Handwalk (Levels 3 and 4), 122, 124, 139, 139, 212, 212
Handwalk (reverse), 120, 138, 138, 212, 212
Hip Crossover, 122, 128, 128, 208, 208
Hip Crossover (feet up), 124, 129, 129, 208, 208
Inverted Hamstring (backward), 123, 125, 134, 134, 210, 210
Inverted Hamstring (in place), 119, 121, 133, 133, 210, 210
Lateral Lunge, 119, 135, 135, 211, 211
Lateral Lunge (moving), 123, 125, 137, 137, 211, 211
Lateral Lunge (step and return), 121, 136, 136, 211, 211
Lunge Stretch, 118, 130, 130, 209, 209
Lunge Stretch (backward), 120, 131, 131, 209, 209
Lunge Stretch (moving), 122, 124, 132, 132, 209, 209
90/90 Stretch, 118, 126, 126, 208, 208
90/90 Stretch (legs crossed), 120, 127, 127, 208, 208
overview, 98–100
Myoplex or Myoplex Lite, 36
N
National Sanitation Foundation (NSF), 37
National Sleep Foundation, 186
90/90 Stretch exercise
coaching key, 126
feeling of, 126
legs crossed, 120, 127, 127, 208, 208
Level 1, 118, 126, 126, 208, 208
Level 2, 120, 127, 127, 208, 208
NSF, 37
Nutrition
assessment, 24
baked goods, 53
beans, 71
chicken, 40–41
condiments, 53–54
cottage cheese, 41
couscous, 56
deli meats, 52–53
dietary fats, 42–43, 53, 70–71
eating out, 76–79
environment and, 24–25
fiber, 40
fish oil, 42–43
flaxseed oil, 43
glycemic index and load, 38–39, 56
grains, 36
grazing, 31–32
high-fructose corn syrup, 38–40, 49
hummus, 53–54
importance of, 18
jellies, 53–54
junk food cravings, 25
lifestyle and, 23–24
low-fat food, 42
meal assembly, 70–71
milk, 41
mini-meals, 26
misconceptions about
eating right is expensive, 26, 28
eating right is time-consuming, 26
eating right means bland, tasteless food, 28
nuts, 42–43
oils, 42–43
olive oil, 43
overview, 6, 29, 45, 57, 69, 79
pasta, 55–56
planning, 24–26, 47, 48, 59–61
pork, 41–42
post-exercise, 36–37
poultry, 40–41
pre-exercise, 36–37
regeneration and, 7
seeds, 42–43
shellfish, 40
shopping for food, 48–49, 50, 51, 52
side dishes, 55–56
spices, 53–54
stocking kitchen, 47–48
strategies
choose well-balanced meals, 35–43
eat often, 31–32
schedule meals, 32–35
stay hydrated, 44–45
Sunday as “off day,” 60
supplements, 68–69
tofu, 41
trans fats, 43
traveling and, 73–79
vegetables, 35–36, 42, 52, 70–71
whey, 36–37
at work, 69
Nuts, 42–43
O
Obesity, 60
Oils, 42–43
Olive oil, 43
Omega-3 and -6 fatty acids, 43, 55
One-Arm, One-Leg Dumbbell Row exercise
coaching key, 178
feeling of, 178
Level 4, 124, 178, 178, 229, 229
Online high-performance community, 201
P
Pain management, 91
Pasta, 55–56
Physical activity. See Exercise; Movement
Physioball Crunch exercise
Level 3, 122, 167, 167, 223, 223
Physioball Plate Crunch
coaching key, 161
feeling of, 161
Level 4, 124, 161, 161, 220, 220
Physioball Ys and Ts exercise
arms bent, 121, 157, 157, 218, 218
arms extended, 123, 158, 158, 218, 218
Level 2, 121, 157, 157, 218, 218
Level 3, 123, 158, 158, 218, 218
Level 4, 125, 159, 159, 218, 218
with weight, 125, 159, 159, 218, 218
Pillar Bridge Front exercise
coaching key, 141–42
feeling of, 141
kneeling, 118, 141, 141, 214, 214
Level 1, 118, 141, 141, 214, 214
Level 2, 120, 142, 142, 214, 214
Level 3, 122, 143, 143, 214, 214
Level 4, 124, 144, 144, 214, 214
narrow feet, 124, 144, 144, 214, 214
wide feet, 122, 143, 143, 214, 214
Pillar Bridge Lateral exercise
coaching key, 145
feeling of, 145
jumping jack, 124, 148, 148, 215, 215
kneeling, 118, 145, 145, 215, 215
Level 1, 118, 145, 145, 215, 215
Level 2, 120, 146, 146, 215, 215
Level 3, 122, 147, 147, 215, 215
Level 4, 124, 148, 148, 215, 215
stacked feet, 122, 147, 147, 215, 215
Pillar strength, 86–87
Pizzerias, 77
Planning nutrition, 24–26, 47, 48, 59–61
Pork, 41–42
Poultry, 40–41
Prehab
as category of exercise, 85
Floor Ys and Ts, 119, 156, 156, 218, 218
Glute Bridge (knee bent), 125, 152, 152, 216, 216
Glute Bridge (marching), 123, 151, 151, 216, 216
Glute Bridge (mini band), 119, 149, 149, 216, 216
Glute Bridge (padded), 120, 150, 150, 216, 216
Mini Band Standing, 121, 153, 153, 217, 217
Mini Band Walking, 123, 154, 154, 217, 217
Mini Band Walking (add resistance), 125, 155, 155, 217, 217
overview, 100–101
Physioball Plate Crunch, 124, 161, 161, 220, 220
Physioball Ys and Ts (arms bent), 121, 157, 157, 218, 218
Physioball Ys and Ts (arms extended), 123, 158, 158, 218, 218
Physioball Ys and Ts (with weight), 125, 159, 159, 218, 218
Pillar Bridge Front, 118, 120, 142, 142, 214, 214
Pillar Bridge Front (kneeling), 141, 141, 214, 214
Pillar Bridge Front (narrow feet), 124, 144, 144, 214, 214
Pillar Bridge Front (wide feet), 122, 143, 143, 214, 214
Pillar Bridge Lateral, 118, 120, 146, 146, 215, 215
Pillar Bridge Lateral (jumping jack), 124, 148, 148, 215, 215
Pillar Bridge Lateral (kneeling), 145, 145, 215, 215
Pillar Bridge Lateral (stacked feet), 122, 147, 147, 215, 215
Sumo Squat to Hamstring Stretch, 122, 160, 160, 219, 219
“Presenteeism” epidemic, 5
Produce. See Fruits; Vegetables
Pushup exercise
feeling of, 162
kneeling, 120, 162, 162, 221, 221
Level 2, 120, 162, 162, 221, 221
Level 3, 122, 163, 163, 221, 221
with physioball, 122, 163, 163, 221, 221
Q
Quad/Hip Flexor Stretch exercise (kneeling, back foot up), 191, 191
R
Rapid-eye movement (REM) sleep, 186
Recovery. See Regeneration
Regeneration
active rest and, 183
alcohol and, 184
flexibility routine
Glute Stretch (supine), 191, 191
Quad/Hip Flexor Stretch (kneeling, back foot up), 191, 191
Rope Stretch—Bent-Knee Hamstring, 190, 190
Rope Stretch—Straight Leg Hamstring, 190, 190
importance of, 184
lifestyle and, 183–84
mindset and, 7
movement and, 7 nutrition and, 7
self-massage routine
Arch Roll (tennis ball), 190, 190
Foam Roll Lower Back, 189, 189
Foam Roll Quadriceps/Hip Flexor, 188, 188
Foam Roll Upper Back, 189, 189
success, 184
REM sleep, 186
Resources, 201–5
Restaurant food, 76–79
Romanian Deadlift exercise (two arms, one leg)
coaching key, 177
feeling of, 177
Level 4, 124, 177, 177, 228, 228
Rope Stretch exercises, 190, 190
S
Seeds, 42–43
Self-centered person, 13–14
Self-massaging routine
Arch Roll (tennis ball), 190, 190
Foam Roll Lower Back, 189, 189
Foam Roll Quadriceps/Hip Flexor, 188, 188
Foam Roll Upper Back, 189, 189
Shellfish, 40
Shopping for food, 48–49, 50, 51, 52
Shoulder stability, 87–89
Side dishes, 55–56
Spices, 53–54
Splenda, 57
Split Dumbbell Curl exercise
coaching key, 171
feeling of, 171
Level 2, 121, 171, 171, 225, 225
Split Dumbbell Curl to Press exercise
Level 3, 123, 172, 172, 225, 225
Split Squat exercise
coaching key, 170
feeling of, 170
Level 4, 125, 170, 170, 224, 224
Sports concepts, 17–18
Squat exercise
body weight, with mini band, 121, 168, 168, 224, 224
coaching key, 168
feeling of, 168
Level 3, 123, 169, 169, 224, 224
Level 4, 125, 170, 170, 224, 224
procedure, 168, 168, 169, 169, 170, 170, 224, 224
single leg, 123, 169, 169, 224, 224
split, 125, 170, 170, 224, 224
Standing Lift exercise
coaching key, 174–75
feeling of, 174–75
Level 3, 123, 174, 174, 226, 226
Level 4, 125, 175, 175, 226, 226
one leg, 125, 175, 175, 226, 226
Stocking kitchen, 47–48
Strength Circuit
Alternating Dumbbell Bench Press, 124, 176, 176, 226, 226
Alternating Split Dumbbell Curl to Press, 125, 173, 173, 225, 225
as category of exercise, 85
Floor Crunch, 120, 166, 166, 223, 223
Glute Bridge (with physioball), 120, 164, 164, 222, 222
Glute Bridge (with physioball leg curl), 122, 165, 165, 222, 222
One-Arm, One-Leg Dumbbell Row, 124, 178, 178, 229, 229
overview, 101–3
Physioball Crunch, 122, 167, 167
Pushup (kneeling or regular), 120, 162, 162, 221, 221
Pushup (with physioball), 122, 163, 163, 221, 221
Romanian Deadlift (two arms, one leg), 124, 177, 177, 228, 228
Split Dumbbell Curl, 121, 171, 171, 225, 225
Split Dumbbell Curl to Press, 123, 172, 172, 225, 225
Split Squat, 125, 170, 170, 224, 224
Squat (body weight, with mini band), 121, 168, 168, 224, 224
Squat (single leg), 123, 169, 169, 224, 224
Standing Lift, 123, 174, 174, 226, 226
Standing Lift (one leg), 125, 175, 175, 226, 226
Stress, 68
Subway (fast food), 77
Success, measuring, 10–11, 10, 184
Success stories
Binkley, Pat, 27
Dixey, Mike, 15
Keener, Matthew, 65
Merrifield, Jaime, 91
Oja, Janet, 195
Orley, Soren, 185
Viner, Marshall, 99
Sumo Squat to Hamstring Stretch exercise
coaching key, 160
feeling of, 160
Level 3, 122, 160, 160, 219, 219
Super Size Me (film), 24
Supplements, 68–69
T
Taco Bell (fast food), 78
Teamwork, 17–18
Time
for exercise, scheduling, 109–10
illusion of, 193
Tofu, 41
Trans fats, 43
Traveling and nutrition, 73–79
V
Vegetables, 35–36, 42, 52, 70–71
Vegetable shortening, 42
Vitrin, 68–69
W
Warmup exercise. See Movement Preparation
Weight gain, 23
Weight loss, 65
Wendy’s (fast food), 76–77
Whey, 36–37
Work
nutrition at, 69
performance at, 5
Workout program. See also specific exercises and levels
Cardio circuit, 103–7
customizing, 98
efficiency and, 111
equipment for, 98
Kaizen (Japanese concept) and, 97
lapses in, 18
levels of, 111–12
motivation for, 96–97
Movement Preparation, 98–100
Prehab, 100–101
presentations of
at-a-glance, 207–29
exercise-by-exercise, 126–78
level-by-level, 118–25
scheduling time for, 110
Strength Circuit, 101–3