The No More Excuses Diet (70 page)

Parmesan cheese

sour cream (low- or non-fat)

FATS

avocado

coconut

cold-water fish (salmon, mackerel, trout, tuna)

nuts (almonds, hazelnuts, pecans, walnuts)

oil (coconut, grapeseed, hemp, olive)

olives

peanuts

seeds (chia, pumpkin, sesame, sunflower)

INDEX

abdominal areas (abs),
6.1
,
6.2

accountability,
4.1
,
5.1

achievement

action,
3.1
,
6.1

plan of

action calendar

adaptation,
2.1
,
10.1

addictions,
2.1
,
9.1

arms:

strength exercises

stretching

aromatherapy

assessment

body composition

nutritional baseline,
4.1
,
4.2

overall fitness

vital statistics

back:

strength exercises

stretching,
ap03.1
,
ap03.2
,
ap03.3
,
ap03.4
,
ap03.5

balance training

ballistic stretching

basal metabolic rate (BMR)

bedtime, stop eating before

belief,
3.1
,
6.1

Bird Dog

blood pressure

blood sugar

BMI (body mass index),
4.1
,
4.2

BMR (basal metabolic rate)

body composition

body fat

body functions

body mass index (BMI),
4.1
,
4.2

body measurements

body weight

breakfast,
4.1
,
5.1
,
5.2

breathing,
6.1
,
6.2
,
9.1

burnout

Butt Kick

BW Bicycle Crunch

BW Chair Triceps Dip

BW Flutter Kick

BW Lunge

BW Lunge Jump

BW Plie Squat

BW Push-up

BW Reverse Crunch

BW Russian Twist

BW Side Lunge

BW Side Plank

BW Squat

BW Squat Jump

BW Squat Kick

BW Star Jump

BW Step-up

BW V-up

cables

caffeine

calories

and basal metabolic rate

caloric needs

counting

and thermal effect of food (TEF)

Calves, stretching

carbohydrates,
2.1
,
5.1
,
6.1
,
7.1

complex,
7.1
,
ap04.1

grocery list

portions,
5.1
,
7.1

simple,
7.1
,
ap04.1

cardio challenge

cardio fitness,
4.1
,
6.1
,
6.2
,
6.3

activities

tips,
6.1
,
6.2

cardio interval training

Cat-Cow Stretch

cause and effect

Celebrate

challenge

change

chest:

strength exercises

stretching,
ap01.1
,
ap03.1
,
ap03.2

Child’s Pose

choice,
itr.1
,
1.1
,
10.1

coconut oil

complacency,
10.1
,
11.1

computers

core training,
6.1
,
ap02.1

cortisol

CrossFit

Csikszentmihalyi, Mihaly

Curtsy Lunge

dairy products

DB Bent-over Row

DB Bicep Curl with Lunge

DB Calf Raise

DB Dead Lift

DB Lying Chest Fly

DB Lying Chest Press

DB One-legged Dead Lift

DB One-legged Overhead Tricep Extension

DB One-legged Shoulder Press

DB One-legged Standing Bicep Curl

DB Reverse Fly

DB Shoulder Press

DB Side Raise

DB Sitting Tricep Extension

DB Squatted Alternating Shoulder Press

DB Standing Tricep Extension

DB Standing Upright Row

Delivering results

diet:

active lifestyle

balanced

calories

excuses,
2.1
,
9.1
,
9.2

fat-loss

flexible

food as fuel

grocery list

guidelines

high-fiber

meal plans,
7.1
,
7.2

portion size

progression

saying no to food

small meals

30/30/30/10 plan,
7.1
,
7.2

treat meals

see also
nutrition

digestion

discipline, lack of

dynamic stretching

eating disorders,
1.1
,
1.2

eating patterns

effort

80:20 principle

endurance

energy,
itr.1
,
9.1

environment

Epsom salts

Evaluate

excuses:

fear of failing

genetics

I don’t have a gym

I don’t know where to start

I hate exercise

I love eating,
2.1
,
9.1
,
9.2

lost motivation,
2.1
,
9.1

no discipline

no support

no time to exercise,
2.1
,
9.1

too tired

Execution,
3.1
,
3.2
,
7.1

exercise,
5.1
,
6.1

abbreviations used for

adaptation to

aerobic

anaerobic

balance training

cardio interval training

core of

excuses,
2.1
,
9.1

individual muscle training

intensity and focus

on machines

in the morning

new regimen

push and pull split

pyramid sets

reverse pyramid sets

scheduling

seven sample workouts

straight sets

structures

tips

upper and lower split training

whole-body circuit training

workout of the day

see also specific exercises

failure, fear of

fat, body,
6.1
,
11.1

fats, dietary,
5.1
,
7.1

grocery list

portions,
5.1
,
7.1
,
7.2

fiber,
5.1
,
7.1

fibromyalgia

fight or flight response

fitness, assessment

fitness calendar,
3.1
,
4.1
,
11.1

fitness tests

Fitness Without Borders

flexibility,
4.1
,
6.1
,
6.2

flow,
9.1
,
10.1

Foam Roller IT Band

focus,
10.1
,
10.2
,
10.3

food,
see
diet
;
nutrition

free weights

Frog Jump

Front Lunge

fruits and vegetables,
5.1
,
9.1
,
9.2
,
10.1

grocery list

fun factor

genetics

Glute Bridge

glutes, stretching

glycogen storage,
6.1
,
6.2

goals:

daily

eating patterns

end date for

fitness

fitness calendar

meaningful

setting,
3.1
,
3.2
,
3.3
,
4.1
,
8.1
,
11.1
,
11.2

starting point for

working backward from

grocery list

habits,
9.1
,
10.1

hamstrings, stretching,
ap03.1
,
ap03.2

health, investment in,
9.1
,
9.2
,
9.3

heart rate

high fructose corn syrup (HFCS)

High Knee

Hip Flexor

hips, stretching,
ap01.1
,
ap03.1

hydration,
6.1
,
9.1

immune system

individual muscle training

injury, recovery from

Inner Thighs

instability

intention

Internet

Kang, Maria, “My Story,”

Kneeling RB Lat Pull-Down

Latissimus Dorsi

laughter

legs:

strength exercises

stretching,
ap03.1
,
ap03.2

letting go

lower back,
6.1
,
6.2

Lower Crossed Syndrome

Lying Back Hip Extension

Lying DB Back Pullover

Lying DB Pullover

Lying Spinal Twist

machines

macronutrients,
7.1
,
7.2

MB Chest Pass

MB Curl-up

MB Push-up

MB Squat Overhead Throw

meal plans:

2,000 calories/day,
7.1
,
7.2

active lifestyle diet

balanced diet

fat-loss diet

measurement

meditation,
5.1
,
10.1
,
10.2

mentality

mentor,
9.1
,
11.1

metabolism,
6.1
,
6.2
,
6.3

motivation,
itr.1
-xiii,
2.1
,
9.1
,
10.1

Mountain Climber

movement,
9.1
,
10.1

muscle

building

contracting

and metabolism

of women vs. men

music

neck, stretching

negative energy

negative people

“No Excuse Moms,”

nutrition

80:20 principle

baseline,
4.1
,
4.2

carbohydrates

and diet,
see
diet

fats

fiber

grocery list

macronutrients,
7.1
,
7.2

portion size

protein

tips

nuts,
9.1
,
9.2

obesity

Operate

overtraining

overweight,
7.1
,
9.1

pain

Pareto Principle (80:20)

perception

Pilates

Plank

Plyometrics

portion size,
5.1
,
7.1

posture,
6.1
,
6.2
,
6.3
,
6.4
,
9.1

quiz

stretches

prayer,
5.1
,
10.1

pregnancy

principles

procrastination

progress chart

progress vs. perfection

protein,
5.1
,
6.1
,
7.1

grocery list

portions,
5.1
,
7.1

pulse/heart rate

push and pull split

quads, stretching

RB Chest Press

RB One-arm Shoulder Press with Lunge

RB Squatting Back Row

RB Standing Alternating Bicep Curl

RB Standing One-arm Front Raise

RB Standing One-arm Lateral Raise

reflection

regrets

Rejuvenate

relaxation

rest days

role model,
9.1
,
11.1

rules,
5.1
,
5.2

Drink only water

Eat breakfast every morning,
5.1
,
5.2

Eat small meals

Measure yourself

Plan treat meals

Reflect weekly

Stop eating before bedtime

Work out

Write down all you eat

running

sacrifice

S.C.O.R.E. cycle,
itr.1
-xv,
10.1
,
12.1

Celebrate

Evaluate

maintenance plan,
11.1
,
11.2

mistakes to avoid

new normal

Operate

the person you have become

Rejuvenate

road ahead

Speculate

Seated Arm Circles

Seated Spinal Twist

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