The New Groundbreaking Book: The Power of Champions

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TABLE OF CONTENTS

 

INTRODUCTION: Get Up! by Phil Kaplan............................................. 3

The Program......................................................................... 8
Phase I – Muscle Development (4 weeks)........................................ 11
Phase II – Balance and Coordination (4 weeks).................................. 12
Phase III – Fat Burning............................................................... 13
Introduction to Supportive Nutrition............................................. 24

SECTION ONE – The Attitude of Champions........................................ 27

Excellence – A Culmination of Tiny Steps by Jonathan Ross................... 31
Cultivating Consistency by Brian J. Johnston.................................... 34
Be Your Own Fitness Coach by Tony Rodriguez................................. 38
Power! by Linda Cook.............................................................. 42
Achieving Success: The Step-Wise Approach by Charmas B. Lee............. 46

SECTION TWO – The Mind of a Champion.......................................... 49

Balancing Body, Mind and Spirit by Michelle Hazlewood....................... 53
The Science of Change – Mental Conditioning by Steven Cutler............... 57
Mental Conditioning - Self-Talk by Tony Books Avilez........................... 61
Mind & Muscle Efficiency by Chad Cirafesi........................................ 64

SECTION THREE – The Body of a Champion........................................ 67

Understanding Metabolism by Daniel Houston................................... 71
The Skeletal System and Exercise by Eric Anderson............................ 74
A Concern for Muscle by Peter Piranio........................................... 77
Fat Loss Rather than a Focus on Pounds by Amy Powlison..................... 80
Measuring Body Composition Effectively by Lisa Martin....................... 84
Different Body Types / Different Routines by Bryan K. Lanham.............. 87
The Other Benefits of Exercise by Jason T. Hoffman.......................... 91

SECTION FOUR – Train Like a Champion............................................ 95

Intensity & "Undertraining" by Jim Beatty......................................... 99
Injury Free Resistance Training by Erik Naclerio................................ 103
The Two A’s of Exercise Success by Heath Gay................................. 107
Always Finding a New Stimulus by Clint Phillips................................. 110
Ab-solute Truth: Sit Ups Won’t Do It! by Todd Scott........................... 114
Strength Training for Life by Mark Cibrario..................................... 118
Functional Training: Breaking traditionalism by Juan Carlos Santana......... 121
Finding the Athlete Inside by David Thomas..................................... 124
Adventure Racing Training for the Weekend Warrior by Matt McKinnis...... 128
Off-Set Training by Carter Hays.................................................... 131
The Routine that Worked Wonders by Stephen Holt............................ 135
Periodization by Brian Schiff....................................................... 139

SECTION FIVE – The Heart of A Champion......................................... 143

Putting Your Heart into Your Exercise Program by Brett A. Pruitt.......... 147
Strength Training and Blood Pressure by Dr. Wayne Westcott.............. 150

SECTION SIX – Eat Like a Champion................................................ 155

The Right Nutrition by Jason Robertson........................................ 159
The Benefits of Frequent Eating by Billy Beck III.............................. 163
Burn Fat by Eating More! by Kelly Huggins...................................... 166
The Impact of Sugar by Maryellen Jordan....................................... 170
Simple Sugars vs. Complex Carbs by Brian Calkins............................. 174
Hydration by Kevin Gendron...................................................... 178
Strategies and Tips for Curing the Sugar-holic by Paul Ohashi................ 182
The Low Carb Myth by Brad Schoenfeld......................................... 186
Creatine? by John Spencer Ellis................................................... 189

SECTION SEVEN – Perform Like a Champion...................................... 193

Fitness Lessons for Optimal Gof and Optimal Living by Noel Lyons.......... 197
Golf by Gina Piazza................................................................ 201
Tennis Fitness, Anyone? by Robert L. Selders Jr................................ 206

SECTION EIGHT – Champions Break Barriers!..................................... 209

My Aching Back by Katie Mital................................................... 213
Tips for Beginning/Overweight (Obese) Exercisers by Debi Lander........ 218
Too Old? by Douglas K. Carlyle................................................... 222
Time Efficient Workouts by Doug Jackson...................................... 226

SECTION NINE – Champion “Down Time”......................................... 229

Overtraining by Sandy Rusch..................................................... 233
Rest and Recovery from Exercise by Jason Brice.............................. 237

SECTION TEN – The “She” Champion.............................................. 241

The Student Was Ready . . . At 40! by Tracy Bloom........................... 245
Fat Burning Secrets for Women by Kelli Calabrese............................. 248
Toning by Karen Webster.......................................................... 252
Specialization Routine for Women’s Issues by Angela Ursprung............... 255
Reducing and Shaping Your Hips and Thighs by Darrell Morris................. 259

SECTION 11 – Options for Champions.............................................. 263

Is A Health Club Right For Me? by Joe Stankowski............................. 267
Personal Training is “Personal” by Vickie Burnham............................ 271

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