Spandex Not Compulsory: How to Get (and Remain) Strong, Fit and Confident without Restrictive Rules

by Joonas Heikkinen

Overview

This is not for those who adore spandex, counting calories and have the time to train more than Arnold did in the 70s.

This is for busy grownups who struggle with time and motivation.

It is for those who want to get more out of life by becoming stronger, fitter and more confident, but refuse to devote their life to restrictive fitness rules.

To see results you need an approach that fits your life. Yes, locking yourself in the basement, away from “life's temptations” works. Or you could learn the flexible principles that allow you to ace work and enjoy life.

Inside you’ll discover:

-     How to find motivation and stop relying on willpower

-     How to find more time for exercise

-     How training and healthy eating can work with an ever-changing schedule

-     Results-driven habits that allow you to enjoy life

-     A 12-week training program for a strong and resilient body

-     Access to the online bonus section

-     Free unisex spandex bodysuit*

-     And so much more

*OK, spandex bodysuit is definitely not included.

Product Details

ISBN-13:	9780646986562
Publisher:	Joonas Heikkinen
Publication date:	05/14/2018
Sold by:	Barnes & Noble
Format:	eBook
Pages:	220
File size:	7 MB

About the Author

Joonas Heikkinen is a personal trainer and coach who works with busy everyday people struggling with strength, fitness and confidence after being injured. A former fitness addict, he now teaches people how to get and keep results using a reasonable approach to fitness. He lives in Sydney, Australia. RepsAndTheRest.com

Table of Contents

*Includes an access to online bonus section for an accompanying printable workbook, exercise demonstrations and templates

Foreword

Preface

Introduction

PART 1

IN THE BEGINNING

Escaping the Mind Jail

Self-Shaming Is Corroding Your Chances of Change

Why Is Health and Fitness Confusing?

Striving for Perfection vs Being Present

PART 2

MEANINGFUL GOALS CREATE MOTIVATION

Breaking Free of Low Motivation

What Are You Willing to Give Up?

Reasons for Low Motivation

Align Your Goals with Your Values

When Your Goals Become Overwhelming

Accept Ownership of Your Health

PART 3

THERE’S NEVER ENOUGH TIME

Stop Killing Yourself

“I Don’t Have Time”

The Quadrants of Time Management

Adjusting Training and Eating Habits for Lifelong Success

Odd Routines to Improve Time Management and Health

PART 4

DITCH THE EXCUSES

Don’t Let Your Success Depend on Willpower

Planning for Obstacles

The Fitness Excitement Roller Coaster

Comfort and Happiness Are Often Incompatible

The Story You Tell Yourself Matters

Building Training Consistency

PART 5

FIND YOUR DEFINITION OF FITNESS

How Do You Define Fitness?

Set Your Own Standards for a Perfect Body

Don’t Confuse Health and Fitness Goals

PART 6

TRAINING RULES FOR ADULTS

You Don’t Need to Train Like an Athlete

Improve Your Fitness by Improving Your Movement

Focus on Movement Goals to Improve How You Look

Guidelines to Keep You Progressing

The Next Fitness Trend Won’t Solve All Your Problems

PART 7

THE TRAINING PLAN FOR A RESILIENT BODY

Reset and Movement Preparation

Resiliency Building Resistance Exercises

Phase 1 – Resiliency Building Resistance Exercises

Phase 2 – Resiliency Building Resistance Exercises

Phase 3 – Resiliency Building Resistance Exercises

General Guidelines and ‘How To’

Conditioning Options

PART 8

LOOK AT ALL THE FOOD I CAN EAT

If You Struggle with Fat Loss

You Can’t Out-Train an Unhealthy Diet

Being Healthy Without Hating Life

Decision Points to Improve Eating Habits

Healthy Eating Is Not a Bandwagon from Which You Fall

PART 9

CALM AND GRACE = HEALTH

Attitude for Happiness

The Skill of Being Still

The Value of Mental Deload

The Lost Art of Gracefulness

PART 10

THIS NEVER WORKS FOR ME

The Boring Answers to Challenging Questions

Instead of Adding More, Try Eliminating

FINAL WORDS (FOR NOW)

FURTHER READING

ACKNOWLEDGEMENTS

APPENDIX 1

A Date Night with Me (a cold night for masturdating)

APPENDIX 2

Blank Training Program Templates

ABOUT THE AUTHOR