Power of Champions |
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| 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 | |
