Power of Champions
 

Contents

How The Power of Champions Came to Be

1

INTRODUCTION: Get Up!

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

Sizing Up Exercise: Training Different Body Types with 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 the Bonds of 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: The Heart of the Matter by Wayne L. 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

Strategies and Tips for Curing the Sugar-holic by Paul Ohashi

178

Hydration by Kevin Gendron

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 Golf… and for Optimal Living by Noel Lyons

197

Golf Conditioning by Gina M. 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

225

SECTION NINE

Champion “Down Time”

229

Overtraining: Too Much of a Good Thing 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 for Women’s Issues by Angela Ursprung

255

Reducing and Shaping Your Hips and Thighs by Darrell Morris

259

SECTION ELEVEN

Options for Champions

263

Is A Health Club Right For Me? by Joe Stankowski

267

Personal Training is “Personal” by Vickie Burnham

271

References

Index