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Acknowledgments | |
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Introduction | |
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What's in the Book | |
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The Author | |
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The Doctor | |
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Summary | |
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Nine Months of Health & Wellness | |
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Building the Base for Your Ultra-Event | |
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How Does Exercise Affect My Fertility? | |
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What's BMI? | |
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Does Nutrition Affect Conception? | |
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How Do Fertility Drugs and Exercise Interact? | |
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Is Exercise Really Okay Once I'm Pregnant? | |
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Are There Risks to Working Out During Pregnancy? | |
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What Level of Exercise Is Right for Me While I'm Pregnant? | |
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What If I've Never Worked Out? | |
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How Far Can I Take My Training During Pregnancy? | |
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How Do I Talk to My Provider About Fitness? | |
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When Should I Take a Pregnant Pause? | |
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How Does Exercise Affect My Growing Baby? | |
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How Much Weight Should I Gain During My Pregnancy? | |
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How Do I Keep a Fit Mind During Pregnancy? | |
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Chapter Summary | |
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Your First Trimester: On Your Mark … | |
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What's Happening to My Body? | |
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How Do I Fuel My First Trimester? | |
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How Do I Keep a Fit Mind? | |
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How Do I Keep a Fit Body? | |
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Sport Specifics: Guidelines for Run, Bike, and Swim Training | |
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First-Trimester Strength and Flexibility | |
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Gear to Get You Going | |
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Chapter Summary | |
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Wonder Woman, Activate Your Second Trimester | |
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What's Happening to My Body? | |
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How Do I Fuel My Second Trimester? | |
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How Do I Keep a Fit Mind? | |
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How Do I Keep a Fit Body? | |
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Sport Specifics: Guidelines for Run, Bike, and Swim Training | |
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Second-Trimester Strength and Flexibility | |
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Gear for the Middle Months | |
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Chapter Summary | |
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Your Third Trimester: The Push to the Finish Line | |
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What's Happening to My Body? | |
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How Do I Fuel My Third Trimester? | |
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How Do I Keep a Fit Mind? | |
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How Do I Keep a Fit Body? | |
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Sport Specifics: Guidelines for Run, Bike, and Swim Training | |
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Gear for the Last 12 Weeks and Beyond | |
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Chapter Summary | |
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Delivering Your Personal Best: Labor and Childbirth | |
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Mental Toughness: Bringing Your A-Game to the Birth | |
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Breathing and Visualization for Labor | |
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Optimal Fetal Positioning | |
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Labor and Delivery | |
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Gear: What Do I Pack for the Big Day? | |
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Chapter Summary | |
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The Fourth Trimester | |
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From Bib Numbers to Bibs: Your First 3 Weeks with Your Baby | |
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What's Happening to My Body? | |
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What Can I Expect from Breast-Feeding? | |
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How Do I Fuel My Recovery? | |
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How Do I Keep a Fit Mind? | |
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How Do I Safely Get Back to Training? | |
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Postpartum Stretching and Flexibility | |
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Gear: Bringing Home Baby | |
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Postpartum Clothes | |
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Chapter Summary | |
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Mamas on the Move: Getting Back on Your Feet | |
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What's Happening to My Body? | |
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What Can I Expect from Postpartum Fitness? | |
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Sport Specifics: Guidelines for Run, Bike, and Swim Training | |
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Returning to Racing | |
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Does Childbirth Actually Boost Fitness? | |
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Workouts to Build Cardio and Muscle Strength | |
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Gear: Buying a Trainer, Jogger, or Treadmill | |
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Chapter Summary | |
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At Home with Your Fit Self: Striking the Workout-Family Balance | |
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What's Happening to My Body? | |
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Fueling: Nutrition for Active Moms and Families | |
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Empowering Your Fit Self | |
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Mastering the Workout-Family Balance | |
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High-Quality Training with New Technology | |
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Focus on Health and Wellness | |
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Chapter Summary | |
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Notes | |
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Index | |
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About the Authors | |