Simply...Woman!: The 12-Week Body/Mind/Soul Total Transformation Program [With DVD]

Simply...Woman!: The 12-Week Body/Mind/Soul Total Transformation Program [With DVD]

by Crystal Andrus


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Simply . . . Woman! is a week-by-week body/mind/soul total transformation program that encompasses every facet of a woman’s life. From her daily demands and frustrations to her wants, needs, and fears, this revolutionary plan elevates the experience of weight loss far beyond the physical. With 70 steps, which are gently laid out over 12 weeks, this book effectively empowers women to take back control of their health, discover their passion, override their fears, and create a life filled with joy and serenity—thin thighs are just the by-product!

Included in this 12-week total transformation program are: 10 Steps to Living with Authenticity, 25 Top Fat-Burning Secrets, and the Tight & Toned Workout DVD. Unlike anything you’ve ever tried before, Simply . . . Woman! will truly transform your life from the inside out!

Product Details

ISBN-13: 9781401919832
Publisher: Hay House, Inc.
Publication date: 05/15/2008
Edition description: REV
Pages: 360
Product dimensions: 6.00(w) x 9.00(h) x 0.89(d)

About the Author

Dedicated to helping women all over the world feel beautiful, feminine, healthy, and empowered in body, mind, and spirit, Crystal Andrus is a leader in the field of self-discovery and personal transformation. A former 200-pound stay-at-home mom turned best-selling author, radio host, life coach, fitness expert, nutritionist, and single mother of two, Crystal has woven the tumultuous and triumphant stories of her own life into a courageous journey of healing, health, and ultimate self-empowerment that has inspired thousands. As a coach to people from all walks of life—including celebrities, medical doctors, artists, musicians, scientists, psychologists, and other best-selling authors and coaches (as well as to ordinary people in need)—Crystal’s passion is to get down “in the trenches” and help those who are ready and willing to become the heroes of their own lives.

Table of Contents

Prologue: A Message from Crystal     1
Preface: Beginning the Journey     3
Introduction: My Journey     15
Getting Started     23
Gather What You Need     23
Record Everything You Eat for Three Days     25
Measure Where You Are Now     26
Sign Your Own Contract     33
Make the Most Out of This Program!     35
Awareness     39
Figure Out What You Crave     39
Become Aware of Your Eating Patterns     43
Eliminate Sugar     53
Eat Breakfast     56
Drink Water     57
Get Walking     59
Passion     65
Discover Your Path     65
Start Eating Green Light Carbohydrates     81
Eat Every Three to Four Hours     84
Exercise in the Zone     87
Strength Train     90
Acceptance     93
Get Real     93
Surround Yourself with Supportive, Loving, Positive People     97
Monitor Your Glycemic Load     100
Take Vitamin and Mineral Supplements     104
Start Interval Cardio Training     109
Add an Additional Strength-Training Workout     110
Courage     113
Take a Reality Check     116
Relinquish the Need for Approval     117
Do Something You Love     121
Start Eating Green Light Protein     123
Learn to Relax     126
Push Yourself to Work Out Harder     131
Assess Your Results     132
Truth     135
Face Your Fears     135
Eat Good Fat to Get Fit     143
Eat a Balanced Diet     150
Stimulate Your Natural Growth Hormone     151
Change Your Cardio Program to Slow and Steady     154
Fearlessness     159
Let Go of Controlling Perfectionism     159
Live on the 80/20 Plan     169
Become Aware of Food Combining     172
Drink Green Tea     174
Add Calcium and Magnesium to Your Diet     175
Make Meals a Celebration     177
Keep Up with Your Cardio and Weight Workouts     179
Joy     181
Set Strong Personal Boundaries     181
Remember the Basics in Your Search for Joy     186
Cut Back on Alcohol     191
Make Smart Choices When Eating in Restaurants     192
Take Chromium     195
Don't Eat Before Bedtime     196
Discover the Healing Power of Garlic     196
Decrease Your Intake of Artificial Sweeteners     198
Become a Cardio Queen     199
Forgiveness     203
Let Go of the Past in Order to Move Forward     203
Avoid Toxins     212
Make Peace with Your Breasts     215
Spice Up Your Workouts and Your Green Light Foods     219
Fill in Your Success Tracker I to Monitor Your Progress     220
Simplicity     223
Come Alive with Detoxification     223
Look at the World Through Rose-Colored Glasses     236
Get Rid of All the Garbage in Your Life     237
Respect     241
Rebuild a New Reality     241
Know Your Worth     245
Stand Up Straight and Lose Ten Pounds     248
Intensify Your Interval Training     251
Resume Strength Training     253
Compassion     255
Be a Candle in the Wind     255
Seize Your Potential     259
Take Inventory     261
Be a Smart, Strong, Independent Woman     266
Do a Nutrition Check     268
Work Out Your Own Cardio Program     269
Love     273
Take Time to Appreciate What Matters Most     273
Appreciate Sex as a Life-Giving Force     278
Check Your Results     285
Look to the Future     285
Develop Your Maintenance Plan     288
Our Closing Moments     293
Traffic Light Foods     297
Red, Yellow, and Green Light Carbohydrates     297
Red, Yellow, and Green Light Proteins     305
Red, Yellow, and Green Light Fats     311
Recipes     315
Tasty Egg-White Omelette     315
Baked Chicken Breasts     315
Rich Cleansing Broth     316
Onion and Miso Broth     316
Detoxification Juices     317
Stretches     321
Acknowledgments     329
About the Author     331

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