Dump Your Trainer
by Marriott, Ashley; Paulsen, MarcFormat: Paperback
Pub. Date: 2008-07-15
Publisher(s): Stance Pubns
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Summary
This book is a simple and fun guide to weight loss and fitness without wasting money on 'yo-yo' diets or personal trainers.
Author Biography
Ashley Marriott has been designing dance and fitness programs for more than 10 years. She has been featured as a spokeswoman, host and model on Exercise TV, FIT TV and numerous fitness DVDs. Ashley is certified by the National Academy of Sports Medicine, Aerobics and Fitness Association of America and is a member of I.D.E.A. Marc L. Paulsen, M.D. is a graduate of Stanford University Medical School. He received his training at University of California, Irvine Medical Center as well as course work in Epidemiology through The Division of Public Health at the Medical College of Wisconsin. He is a member of the American Academy of Sports Medicine and a former Medical Director of the Exercise Science Lab at Orange Coast College in California.
Table of Contents
| Foreword | p. 1 |
| Introduction | p. 3 |
| The Rationale | p. 4 |
| Basic Facts | p. 4 |
| Celebrity Trainers | p. 5 |
| The Pitch | p. 6 |
| The Weight Loss Formula to Remember | p. 6 |
| Summing up our main ideas | p. 6 |
| The Trainer Tells All | p. 8 |
| Ten Myths of Personal Training | p. 8 |
| Celebrity Diets | p. 23 |
| The Dangerous | p. 23 |
| The Difficult | p. 25 |
| The Diligent Zone Followers | p. 25 |
| Eating Disorders | p. 26 |
| "ALLI" - Oops! | p. 28 |
| The Dump Your Trainer Diet & Fitness Program | p. 30 |
| The Basics | p. 30 |
| Pep Talk Time! Let's Make a Plan! | p. 30 |
| Finding the Best Diet for YOU | p. 33 |
| Fitness Assessment | p. 38 |
| Target Heart Rates | p. 39 |
| Training Zones | p. 40 |
| Step Test | p. 41 |
| Push-Up Test | p. 42 |
| Squat Test | p. 43 |
| This Will Only Hurt a Little... Finding Out Your Body Fat Percentage | p. 45 |
| The Exercise Program | p. 48 |
| Choose Your Primary Aerobic Device | p. 48 |
| The 80/20 Rule | p. 49 |
| Time of Day - Right Away | p. 50 |
| Stretching | p. 51 |
| Warming Up | p. 52 |
| The "Step It Up - Step It Down" Program for Maximizing caloric burn | p. 52 |
| Motivation | p. 53 |
| Dump the TV - Turn on the Music | p. 53 |
| The Beauty of Mirrors | p. 53 |
| Dance, Dance, Dance | p. 54 |
| Weights/Resistance Training | p. 54 |
| Strength in Numbers? | p. 55 |
| Workout Buddies | p. 55 |
| Getting Started | p. 57 |
| Control Your Environment - At-Home Preparation | p. 57 |
| Evaluate Where You Stand | p. 57 |
| Detailed Starting Exercise Program - Example | p. 60 |
| Aerobic (Morning) Program | p. 60 |
| Detailed (Evening) Resistance Program | p. 61 |
| No Gym Membership - No Problem | p. 75 |
| Do It Anywhere Cardio Exercises | p. 75 |
| Resistance Component | p. 90 |
| Why Resistance Bands? | p. 91 |
| Stability Ball | p. 100 |
| Stability Ball Exercises | p. 101 |
| The 21-Day Dump Your Trainer Diet & Fitness Program | p. 107 |
| 21-Day Transformation Steps | p. 108 |
| Success Strategies | p. 109 |
| Food List | p. 109 |
| Preparing for the 21-Day Dump Your Trainer Diet & Fitness Program | p. 112 |
| Strategic Plan | p. 112 |
| Personal Success Contract | p. 113 |
| Evaluation/Reassessment Point | p. 162 |
| From Here and Beyond | p. 164 |
| Life Long Cardio! | p. 164 |
| "Normalizing" Your Life | p. 169 |
| The Dump Your Trainer Long-term Success Plan | p. 169 |
| Navigating the High-Fat Minefield | p. 176 |
| Tips for Healthy Fast Food | p. 176 |
| Best Fast-Food Options | p. 177 |
| Ordering At a Restaurant | p. 179 |
| Dump the Car | p. 180 |
| Sedentary Life Can Be Deadly | p. 181 |
| "Life Happens" Success Strategies | p. 183 |
| Breaking the Sugar Addiction! | p. 185 |
| The Dump Your Trainer Real-life Meal Plan | p. 187 |
| Congratulations! | p. 202 |
| p. 203 | |
| Preparing for the 21-Day Dump Your Trainer Diet & Fitness Program | p. 204 |
| Sample Shopping List | p. 206 |
| Fitness Check Sheet - Evening Program | p. 208 |
| References and Resources | p. 209 |
| Table of Contents provided by Ingram. All Rights Reserved. |
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