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| Start Smart | |
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| The Name of the Game Is Goals | |
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| "Today is the first day of the rest of your life." | |
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| The Big Picture: What's Your Motivation? | |
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| Can't Do Much About Biology | |
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| Stand Tall, Stand Proud | |
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| Just Weight a Minute | |
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| Take a Giant Stride Toward Good Health | |
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| Quick Fix or Fitness Forever? | |
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| Fitness: Your Cheapest Health Insurance | |
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| Fitness Starts with Setting Goals | |
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| Expect the Start-Up to Feel Strange | |
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| Laying the Groundwork | |
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| Be Your Body's Best Friend | |
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| Analyzing Where You Are Now | |
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| Weight a Minute | |
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| Body Composition | |
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| Aerobic and Cardio Fitness | |
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| Strength and Power | |
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| Flexibility | |
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| A Simple Analysis for Cardio Fitness | |
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| Another Form of Assessment | |
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| Medical Caveats | |
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| Take a Before Picture--for After | |
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| Drawing Up a Fitness Plan | |
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| "But I just want to lose weight." | |
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| Calories Do Count | |
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| Keeping a Workout Log | |
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| Finding Activities You Enjoy | |
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| Options for Enhancing Your Fitness | |
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| Pace Yourself or Push Yourself? | |
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| Beyond the Comfort Zone | |
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| A Wealth of Options | |
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| Reality Check | |
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| Using All the Help You Can Get | |
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| Finding a Workout That Works for You | |
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| Joining a Gym | |
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| Videos Can Work | |
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| Tune Your TV for Fitness | |
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| Teaming Up with a Workout Buddy | |
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| Personal Trainer: Yes or No? | |
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| Working Out with the Web | |
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| The Printed Word on Fitness | |
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| Free Fairs | |
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| Store-Bought Help | |
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| Rules of the Fitness Road | |
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| What Every Body Knows | |
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| Keys to Good Health | |
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| Fueling Up | |
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| Water, Water, Water | |
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| Build a Base and Then Get Specific | |
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| Warm Up, Cool Down | |
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| The Flexibility Factor | |
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| Stretching Basics | |
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| Every Breath You Take | |
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| Strengthen and Tone Your Body | |
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| Tune Up That Muscle Machine | |
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| What to Expect from Weight Training | |
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| Educate Yourself | |
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| Lower Body | |
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| Torso | |
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| Shoulders and Arms | |
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| Feel Good About Feeling Sore | |
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| Muscles Burn Fat | |
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| Men and Muscles | |
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| Women Need Weight Work, Too | |
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| What Kind of Weight Training? | |
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| Good or Bad ideas? | |
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| Weight Machines | |
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| Free Weights | |
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| Make Weight Training Work for You | |
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| General Guidelines for Weight Work | |
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| Reps, Sets, and All That Jazz | |
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| Designing a Program | |
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| Managing Weight Machines | |
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| Working with Free Weights | |
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| Let's Hear It for Leg Weights | |
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| Stretch After Weight Training | |
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| Iron-Free Resistance Training | |
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| Pump Your Body Instead of Iron | |
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| Abdominal Crunches | |
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| Modified Crunches | |
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| Push-Ups | |
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| Triceps Dips | |
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| Leg Lifts | |
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| Rear Leg Lifts | |
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| Gluteal Squeeze | |
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| Squats | |
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| Lunges | |
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| Calf Raises | |
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| Trimmers and Toners from TV to You | |
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| Buyer Beware | |
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| Strike Up the Bands (and Tubes) | |
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| Isometrics: Icing for the Fitness Cake | |
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| Ball Game | |
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| Play the Roller Derby | |
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| Liquid Resistance | |
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| Other Paths to Stretching and Toning | |
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| Yoga? Yes! | |
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| Salute to the Sun | |
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| The Breath Factor | |
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| Inversion Positions | |
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| Nouvelle Yoga | |
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| Tai Chi Touches Many Lives | |
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| Introspective Dance Plus | |
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| Pilates Pilots the Body to Fitness | |
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| Pilates on a Different Plane | |
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| The Methods of Moshe and Matthias | |
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| Life in Balance | |
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| Old Philosophies, New Programs | |
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| Trainers' Tips and Tricks | |
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| A Way of Life | |
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| Targeting Problem Parts | |
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| Amazing Abdominal Exercises | |
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| Build Your Chest and Arms | |
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| Triceps Training | |
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| Beef Up Your Biceps | |
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| Getting a Grip on Glutes and Thighs | |
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| Putting It All Together: Cross-Training | |
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| Quick Tips for the Time-Impaired | |
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| Monitoring Your Heart Rate | |
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| Get Your Heart Pumping | |
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| Machines to Get Your Body Humming | |
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| Aerobic Apparatus | |
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| Stationary Bikes | |
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| Treadmills | |
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| Retrograde Motion | |
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| Upper-Body Bonuses | |
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| Stairsteppers | |
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| Elliptical Exerciser | |
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| Versaclimber | |
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| Row, Row, Row Your (Non-)Boat | |
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| Ski Simulators | |
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| Spinning Your Heart into High Gear | |
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| You Can Fool Mother Machine | |
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| Types of Strength-Training Apparatus | |
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| Flexibility Apparatus | |
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| Beating Boredom | |
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| Your Heart Will Love Aerobic Exercise | |
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| Cardiorespiratory Health: The Key to Fitness | |
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| What's a Target Heart Rate Anyway? | |
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| Finding Your Target Heart Rate | |
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| Now That You've Found It, What Do You Do with It? | |
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| Monitoring Your Heart Rate | |
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| Let the Sweat Begin | |
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| How Often? How Much? | |
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| Putting Aerobics into Place | |
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| Heart Rate-Based Training | |
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| Footwork Plain and Fancy | |
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| Walking Is Wonderful | |
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| Mall Wonder | |
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| Stride Right? | |
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| Power Walking | |
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| Revving Up for Running | |
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| Ready, Set, Race | |
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| Rules of the Road for Runners (and Walkers) | |
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| Comparisons and Contrasts | |
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| Shoes and More | |
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| Ready to Race? | |
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| More Great Moves | |
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| Swimming into Shape | |
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| Jump Ropes: They're Not Just for Children Anymore | |
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| Be a Good Skate | |
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| Line Up for In-Line Skating | |
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| The Ice Is Nice | |
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| Pedal Power | |
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| Paddle Power | |
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| Hiking and Trekking | |
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| Winter Wonder Sports | |
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| Cross-Country Skiing | |
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| Snowshoeing | |
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| Dressing for Winter Fitness | |
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| Specialized Aerobics Programs | |
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| The High and Low of Aerobics Classes | |
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| High Impact: The Original | |
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| Low Impact: The Spin-Off | |
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| High-Low: The Combo | |
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| Arms and the Exerciser | |
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| Step Up (and Down) for Fitness | |
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| Vocab-Aerobics | |
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| No Impact: Slide and Glide | |
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| Plyometrics, Please | |
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| City of Rope | |
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| Fitness on the Rebound | |
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| Dance Yourself into Shape | |
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| All That Jazzercise | |
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| You Gotta Dance! | |
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| The Classics | |
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| Watery Workouts | |
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| Put It All Together with Combo Workouts | |
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| Fitness Is More Than Just Working Out | |
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| Where to Work Out | |
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| Jump-Starting Your Workout | |
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| Gym-Dandy Clubs | |
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| Fresh Air and Sunshine | |
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| Setting Up a Home Gym | |
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| Stairs, Chairs, and Other At-Home "Apparatus" | |
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| Workplace Workouts | |
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| Fitness on the Road | |
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| Get a Plan | |
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| Getting Down to Business | |
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| Fight Your Way to Fitness | |
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| How Martial Arts Can Improve Fitness | |
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| Kickboxing | |
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| Good Sense and Safety | |
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| Basic Boxing and Martial Arts Moves | |
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| Tae One On | |
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| More Kicks from Kickboxing | |
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| Plain Old Boxing--Without the Kick | |
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| Military Training for Nonmilitary Types | |
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| Playing Your Way to Fitness | |
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| Play with a Kid | |
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| Play Like a Kid | |
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| Encouraging Youngsters to Be Fit | |
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| How We Play | |
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| Take Me Out to the Ball Game | |
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| Volleyball | |
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| Basketball | |
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| Soccer | |
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| Softball | |
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| Hockey | |
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| Footbag | |
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| Summing Up | |
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| Weave Workouts into Your Life | |
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| The Way Things Were | |
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| Start Your Day with a Stretch | |
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| All Day Long, All Day Strong | |
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| House and Garden Work | |
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| Add Years to Your Life--and Life to Your Years | |
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| Working Activities into Your Program | |
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| Get Children Moving--on Their Feet | |
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| You Are What You Eat | |
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| A Balancing Act for Good Health | |
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| Pyramid Power | |
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| So-y Good for You | |
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| To Diet or Not to Diet? | |
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| The Counting Game | |
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| The Facts on Fat | |
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| Consuming "Nonfood" Products | |
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| Vitamins and Other Supplements | |
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| Sports Drinks and Energy Bars | |
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| The Importance of Water | |
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| Other Essential Tips to Keep You Fit | |
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| A Primer on Gyms | |
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| All Gyms Are Not Alike | |
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| Public | |
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| Private | |
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| Very Private | |
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| Specialized | |
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| In-Home Trainer | |
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| Destination Gyms | |
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| The Bottom Line on Costs | |
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| Joining a Private Gym or Health Club | |
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| Good Gym Manners | |
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| Following the Rules | |
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| Foiling Foot Fungus | |
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| When You've Hit the Workout Wall | |
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| Falling Off the Workout Wagon (and Getting Right Back On) | |
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| No Excuse for Excuses | |
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| Be a Modifier, Not a Quitter | |
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| Don't Be a Slave to Your Scale | |
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| Be Proud of How Far You've Come | |
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| Listen to Your Body | |
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| Consistency Is the Key to Success | |
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| Other Problems | |
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| Looking Ahead | |
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| Shape-Up Shopping List | |
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| Fitness Footwear | |
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| Workout Wear | |
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| Water Bottles and Hydration Systems | |
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| At-Home Exercise Equipment | |
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| Mats | |
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| Home Weights | |
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| Other Workout Gadgets and Gear | |
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| Buying Home Gear | |
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| Spend Wisely | |
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| Special Situations | |
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| Pregnancy Exercising | |
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| How Much Is Too Much? | |
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| Main Goal: Deliver a Healthy Baby | |
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| After the Baby Arrives | |
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| Toddler Time | |
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| Family Fitness | |
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| Sick Leave | |
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| Postoperative Exercising | |
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| Exercise Equals Osteoporosis Prevention | |
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| Disability Is No Bar to Fitness | |
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| Menopause Matters | |
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| Fitness and the Older Body | |
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| Injury Alert | |
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| Who Gets Hurt | |
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| Common Injuries | |
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| Feeling the Burn--or Really Hurt? | |
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| When to Seek Help | |
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| The Rule of RICE | |
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| Serious Stuff | |
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| Working with a Physical Therapist | |
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| Coming Back from an Injury | |
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| Stress-Busters | |
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| The Biochemistry of Exercise and Stress | |
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| Some Like It Hot | |
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| Hands Heal--the Soothing Touch of Massage | |
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| Meditation Can Move Emotional Mountains | |
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| "Music hath charms to soothe the savage beast." | |
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| Ah-h-h-romatherapy | |
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| Appendixes | |
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| Resources | |
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| Glossary | |
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| Index | |