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Life can easily resemble a juggling act; live healthier and feel better by achieving many goals simultaneously without compromising priorities.
List of contents
Table of Content
Acknowledgements 5
Foreword 7
Chapter 1 – It’s Time to Change! 9
Introduction 9
Setting a Winning Goal 9
Planning to Win 11
Step One 12
Step Two 14
Step Three 16
The “No Excuses” Rule 18
Finding the Winning Balance 19
Flexible Winning 22
The Winds of Change 24
Chapter 2 – Building the Best You…Brick by Brick 25
Introduction 25
The Blueprint: 25
Step on the Sturdy Parts First: Starting with Right 25
Checking for Cracks: Moving Into Wrong 26
Take Actions to Fix the Problem 28
Health 29
Work 31
Social 33
Maintaining a Balanced State 33
Transforming the Change to a Lifestyle 36
Chapter 3 – Enlightening the Mind and Activating the Body through Exercise and Nutrition 38
Introduction 38
Self-Awareness 38
Mind 40
Body 42
Food 42
Exercise 43
Nutrition and Training 44
Nutrition 44
What is Your Healthy Weight? 45
Calorie 45
Protein 46
Carbohydrates 46
Fats 47
To Cheat or Not to Cheat 48
Training 50
Cardiovascular Exercise 50
Weightlifting 51
Tools to Assist You 53
Online Community Tools 54
Tracking Tools for Nutrition 56
Tracking Tools for Exercise Programs 58
Wearable Technology 59
Keep Track of your Results 60
Chapter 4 – Performing Better: At Work and Beyond 62
Introduction 62
A Healthy Body Opens the Door for a Productive Mind 62
Beyond Self-Esteem 67
Shield Yourself at Work 69
Shielding Steps 69
Give to Get: The Act of Mentorship 71
Other Best Practices to Turn Negative Behavior from Others into Positive: 72
What’s Next? 73
Chapter 5 – Planning for the Future 75
Introduction 75
Decisions, Decisions 75
Lists 77
Common Thread 77
More Lists 77
Research 78
Moment of Truth 80
About the Authors 81
About the author
Yuri Diogenes, M.S, MBA, technical speaker and author of more than ten technical books about technology and information security published in United States and Brazil. In the past Yuri was also a University Professor and a Certified Instructor. After his journey to lose one hundred pounds, Yuri became a NPC (National Physique Committee) bodybuilder competitor.
Summary
Life can easily resemble a juggling act; live healthier and feel better by achieving many goals simultaneously without compromising priorities.
