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Index
Cover
Title Page
Copyright
Dedication
Contents
Introduction
Part 1: What It’s All About
1: My Story
2: The Power of Three
Part 2: S.P.E.E.D.
3: S.P.E.E.D. Toward Your First Goal
S.P.E.E.D. Explained
Using S.P.E.E.D. to Realize Your Goals: Some Examples
Thoughts Become Reality
4: Get Ready! Get Set! Go!
Your Body Composition
Your Vital Statistics
Your Overall Fitness Level
Your Nutritional Baseline
5: The No More Excuses Rules
6: Take Action
The Core of Your Workouts
Some Core Truths
Let’s Talk About Strength
Let’s Talk About Cardio
Let’s Stretch!
Put It All Together
Seven Sample Home Workouts
7: The 80 Percent of Your Effort
The Truth About Diets
The 30/30/30/10 Diet Plan
Let’s Talk Calories
Meeting Your Caloric Needs
Put It All Together
Three Meal Plan Options
Part 3: S.T.R.I.V.E.
8: S.T.R.I.V.E. Toward Continued Success
Troubleshoot Your Struggle
Develop a New Strategy
9: What’s Your Excuse?
Excuse #1: I Don’t Have Time
Excuse #2: Eating Healthy Is So Expensive
Excuse #3: I Don’t Have a Gym
Excuse #4: I Don’t Have Any Support
Excuse #5: I’m Too Tired
Excuse #6: I Love Food Too Much
Excuse #7: I Don’t Have Good Genetics
Excuse #8: I Lack Motivation
Excuse #9: I Don’t Know Where to Start
10: Mastering Your S.T.R.I.V.E.
Focus on Progress, Not Perfection
Some Principles and Some Examples
Part 4: S.C.O.R.E.
11: Your New Normal
The Road Ahead
The Person You Have Become
Mistakes You Shouldn’t Make
The Maintenance Plan
12: S.C.O.R.E. and Keep Moving
Speculate on What Worked for You
Celebrate Your New Self
Operate from a Position of Strength
Rejuvenate, Rest, and Reward Yourself
Evaluate Your New Potential
Conclusion
Acknowledgments
Appendix
Posture Quiz and Stretches for Better Posture
Strength-Training Exercises for Chapter 6
Stretching Exercises for Chapter 6
Grocery List
Index
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