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| Introduction | |
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| What is This Book About? | |
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| Who Should Read This Book? | |
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| What is In This Book? | |
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| Other Great Features of This Workout Journal | |
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| Understanding Fitness | |
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| Reasons for Getting and Staying Fit | |
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| Health Benefits | |
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| Physical Benefits | |
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| Psychological Benefits | |
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| Additional Benefits of Physical Activity | |
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| Your Current Fitness Level | |
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| Assessing Your Current Fitness Level | |
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| Heart Rate | |
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| Blood Pressure | |
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| Body Composition | |
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| Strength | |
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| Flexibility | |
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| Overall Fitness Results Worksheet | |
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| Getting and Staying Fit! | |
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| Setting Realistic Goals | |
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| Creating a Plan | |
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| Keeping Track of Your Progress | |
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| Celebrating Achievements | |
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| Helpful Hints to Getting and Staying Fit | |
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| Adjusting Attitudes Toward Fitness | |
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| Components of a Complete Workout Program | |
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| Cardiovascular Training | |
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| Benefits of Cardiovascular Training | |
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| Different Types of Cardiovascular Training | |
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| How to Determine Your Cardiovascular Performance | |
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| Cardiovascular Training for Different Results | |
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| Guidelines for Successful Cardiovascular Training | |
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| Calories Burned for Cardiovascular Activity | |
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| Sample Cardiovascular Program | |
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| Cardiovascular Assessment Worksheet | |
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| Strength Training | |
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| Benefits of Strength Training | |
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| Different Types of Strength Training | |
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| Correct Order for Training Major Muscle Groups | |
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| Strength Training for Individual Needs | |
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| Strength Training Activity Chart | |
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| Strength Assessment Worksheet | |
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| Flexibility Training | |
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| Benefits of Flexibility Training | |
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| Different Types of Flexibility Training | |
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| Determining Your Body's Flexibility | |
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| Guidelines for Successful Flexibility Training | |
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| Sample Flexibility Program | |
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| Flexibility Assessment Worksheet | |
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| Calories and Physical Activities | |
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| Things You Should Know About Nutrition | |
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| Basics for Eating Healthy | |
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| Dietary Guidelines | |
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| Suggested Caloric Intake | |
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| Major Food Groups | |
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| Serving Sizes and Portion Control | |
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| Encouraging Better Food Choices | |
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| The Relationship Between Food and Fitness | |
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| Food as Your Energy Source | |
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| Basel Metabolic Rate | |
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| Food Quality, Quantity and Timing | |
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| Natural Foods and Clean Eating | |
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| Foods to Fuel Your Workout | |
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| Post-Training Nutrition | |
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| Nutritional Supplements | |
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| Vitamins and Minerals | |
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| Protein Powders and Nutritional Shakes | |
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| Energy and Performance Enhancers | |
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| Water and Fitness | |
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| The Importance of Water and Fluids | |
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| When to Drink | |
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| Sources of Hydration | |
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| Hydration Before, During and After Your Workout | |
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| Dehydration and Poor Performance | |
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| Optimizing Your Diet to Maximize Your Results | |
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| Eating to Lose Weight | |
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| Healthy Eating | |
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| Healthy Snacking | |
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| Alternatives to High Calorie Foods | |
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| When to Eat | |
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| Tips to Help You Lose Weight | |
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| Avoiding Weight Loss Failure | |
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| Eating to Increase Strength and Muscle Mass | |
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| What You Should Eat | |
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| Timing Your Meals | |
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| Eating to Improve Energy Levels | |
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| What You Should Eat | |
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| Work Out Products and Services | |
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| Options for Working Out | |
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| Gym Membership | |
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| Personal Training | |
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| At Home | |
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| Group Exercise | |
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| Clothing and Accessories | |
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| Clothing and Shoes | |
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| Fitness Accessories | |
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| Prevent Injuries | |
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| Personal Data | |
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| Your Fitness and Nutrition Profile | |
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| Your Fitness Goals | |
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| Your Workout Schedule | |
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| Daily Workout Journal | |
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| Nutritional Facts On Popular Food Items | |