The Fat Chick Works Out! (Fitness That's Fun and Feasible for Folks of All Ages, Shapes, Sizes and Abilities) by DePatie, Jeanette Lynn -- Read -- Imperial Library of Trantor

Index

Nest Building

About the Title How I Became the Fat Chick Moving Towards Health and Happiness

Getting Ready!

Changing the Flight Path: Getting off the Big Fat Cycle So Why Should I Exercise?

The Instant Bennies of Exercise If not weight loss, How do I know if Exercise is “Working”?

The Fat Chick’s Plan For You

The Fat Chick Exercise Plan

First, What NOT to Do: Why Shouldn’t I Start at a Higher Level? So, Here’s the Plan

The Fat Chick’s Three Workout Rules

How Much Should I Exercise if I’m Just Starting Out?

So how do I find my starting point? Taking Your First Preflight Test Warning Signs or “Dashboard Indicators” How Often Should I Exercise?

Okay, So WHAT’S The Plan Again? What Kind of Exercise Should I Do? Okay, so how do I stick to it?

Week One: Living in the Egg

Coping with Panic and Managing Your Expectations

Exercise Three Strikes:

Managing Fitness Expectations The Goals that Last

Imagine a World

Functional Fitness Means Living in Your Body

Living in Our Bodies Helps Us Achieve Fitness

Week Two: Cracking the Shell

Coping With Impatience

Why can’t I ramp up faster? Running Off Half-Cocked

What You Need to Know Before You Ramp Up

The Three Workout Parameters The Overload Principle

Creating Your Ramp Plan Cultivating Patience

Taking it Home

Week Three: Fluffing Up Your Feathers

Peacocks and Pigeons—Being Your Own Bird

Peacock Plans

How does Self Acceptance help me Exercise? Body Love, Outside In—Living and Dressing “As if”

New Paint

Plumage—What are You Wearing?

Cotton is Rotten If the Gear fits Rubbed the Wrong Way (The terrors of Chafing) For the Girls—Getting a Sports Bra that Fits

If the Shoe Fits—Getting Properly Shod

Sucky Toes Taking it Home—Fluffing Your Feathers

Week Four: Building Your Flight Crew

Managing Your Fear of Doctors

Talking with Your Doctor When You Just Need to Find a New Dr. Bird Getting on with It

So What? Relating Healthcare to Fitness

Dealing with the Diagnosis Taking it Home

Week Five: Feeling the Wind Beneath your Wings

Staying Motivated

Extrinsic and Intrinsic Motivation

Dealing with Your Inner Voices

Taking Your Inner Voices Out to Play

Respecting Yourself as an Athlete

Disciplined Athletes Do it Anyway Taking it Home

Week Six: Birdfeed

Getting the Nutrition You Need to Keep Flying

Food as Fuel Incorporating Healthy Eating Habits Eating on the Run

Hydration—Let me pee perfectly clear

Designer Water Bottles on Board Wrapping it Up and Taking it Home

Week Seven: Flight School

Learning to Increase Your Exercise Efficiency

Talking the Talk Why Exercise Efficiency Counts Natural Exercise Efficiency

Form—Your Flying Technique Gearing Up

Taking it Home

Week Eight: Leaving the Nest

Conquering Procrastination right now! Workout Procrastination

Scheduling Exercise First Prep Like a Surgeon Be Codependent

Coping with Fear

Brain Pain Training Brain Pain Retrained Escape Artist Training Show Up Puff Out Your Chest Taking it Home

Week Nine: Stretching Your Wings

Flying (a little) Out of Your Comfort Zone and Conquering Boredom

Are You in a Fitness Rut?

Changing Things Up

Change Only One

Cross Training Cross Training and Changing Plans

Changing the Environment Scoring Your Life

Bribes

New Duds New Gear Non-Sports Bribes Taking it Home

Week Ten: Flying Through Storms

Dealing with Life’s Little (and Large) Disasters Sorting Big Problems from Little Problems Red Light Problems—Major Injuries and Catastrophes

Recovering from a Major Red-Light Injury Dealing with Catastrophe Starting Up Again

Yellow Light Situations—Aches, Pains and Illness

Coping with Illness

Green Light Challenges—AKA Excuses

The Five (or Six) P’s Taking it Home

Week Eleven: Flying in Formation

Finding Birds of a Feather to Flock With

Finding Your Birds of a Feather Flying at Your Level Evaluating Your Class

Finding Reliable Fitness Partners

Being the Big Bird Enlisting Your Nest Mate(s) Don’t Put all Your Eggs in One Basket Sometimes Our Flock Lets Us Down Taking it Home

Week Twelve: Winged Migration

Celebrating Your Victory and Looking to Your Next Big Challenge

Celebrating Your Success Cataloging Your Success Sharing Your Success

Looking Ahead Winged Migration: Planning a New Challenge

Things to Remember

Some Fat Facts Suggested Reading Meet Your Feet Sport Specific Gear and Form Tips

Swimming Gear Swimming Technique

Swimming Helpers

Biking Gear—The Bike

Other Cycling Gear

Cycling Technique

Cycling Safety First!

Running/Walking Gear Running/Walking Technique Dancing Gear Dancing Technique

Glossary Sources

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