Wes Cole's Healthy Habits: How to Change Your Diet and Exercise Habits for Lifelong Fitness

by Wes Cole

Overview

This dynamic wellness guide presents the definitive solution for taking control of diet and fitness, guaranteeing healthy changes for life. The detailed plan is broken down into four cycles, providing supportive guidance for gradually altering eating habits and eliminating harmful substances that promote weight gain. An active lifestyle is encouraged through realistic suggestions, until daily fitness becomes second nature. Formulating a patient and supportive approach to optimal health, this handbook promises a lifelong transformation, one proactive step at a time.

Product Details

ISBN-13:	9781590136652
Publisher:	McBooks Press
Publication date:	06/01/2012
Sold by:	Barnes & Noble
Format:	eBook
Pages:	224
File size:	917 KB

About the Author

Wes Cole is a certified personal trainer, a gym owner, and a martial arts instructor. He holds a fou

Table of Contents

Acknowledgment 13

Preface 17

Part 1 What Are Healthy Habits?

1 Getting Started

Introduction 23

The Healthy Habit Plan Difference 26

How to Use This Book 28

Your Five Biggest Questions Answered 28

2 Going the Distance

Babying Your Motivation 33

The Power of Small Changes 37

What is Change? 41

Some Healthy Truths 42

3 Facts or Myths?

The Real Deal about Meal Frequency 49

The Myth of Meal Timing 54

Redefining Hunger 55

A Note on "Starvation Mode" 57

A Realistic Approach to Organics 59

Chapter 3 References 63

4 Tips to Keep You on Track

The NEAT Principle 65

Home Workouts: An Oxymoron 70

How Not to Be Afraid of the Scale 77

The Power of Discomfort 79

Chapter 4 References 82

5 The Nuts & Bolts

The Stages of Habit Development 83

Get Ready for Success 85

Nine Tips for Making It Work 86

Get to Know the Four Habit-Altering Cycles 88

Part 2 The Four Cycles

6 Cycle One

Cycle One Nutrition: Sugar Reduction 95

Sugar by Any Other Name 97

Trace Amounts of Sugar 101

Review of Acceptable Sweeteners 101

A Brief Description of Sugar Alcohols 104

Foods to Watch Out For in Cycle One 105

Fight Cravings with These Seven Sweet Treats 107

Cycle One Nutrition-Frequently Asked Questions 108

Cycle One Nutrition Habit Test 115

Cycle One Fitness 118

Level 1 Activities 119

Activities Not Allowed 121

Cycle One Fitness-Frequently Asked Questions 122

Cycle One Exercise Habit Test 124

Chapter 6 References 127

7 Cycle Two

Cycle Two Nutrition: Healthier Carbohydrates 129

Carbohydrate Mixing 130

Switching to Whole Grain, Healthier Carbs 132

Cycle Two Nutrition-Frequently Asked Questions 134

Cycle Two Recipes 137

Cycle Two Nutrition Habit Test 140

Cycle Two Fitness 144

Level 2 Activities 145

Activities Not Allowed 145

Cycle Two Fitness-Frequently Asked Questions 146

Cycle Two Exercise Habit Test 148

Chapter 7 Reference 151

8 Cycle Three

Cycle Three Nutrition: Fat and Salt Reduction 153

Reducing Fat 154

Sodium Reduction I56

A Note on Sodium 156

Salt Alternatives 158

Cycle Three Nutrition-Frequently Asked Questions 159

Cycle Three Recipes 162

Cycle Three Nutrition Habit Test 164

Cycle Three Fitness 167

Level 3 Activities 168

Activities Not Allowed 169

Cycle Three Fitness-Frequently Asked Questions 169

Cycle Three Exercise Habit Test 171

Chapter 8 References 174

9 Cycle Four

Cycle Four Nutrition: Calorie Counting 175

Calorie Counting: The Forbidden Words 176

More Tools to Help You Reach Your Goals 189

How to Lose Weight 193

Cycle Four Recipes 194

Cycle Four Fitness 198

Cycle Four Fitness-Frequently Asked Questions 199

Chapter 9 References 200

10 Wrapping Up

A Healthy Balance 201

The Reason for Health 202

A Final Tip 204

Appendix I Finding the Right Health Club or Support Group 207

Appendix II For Friends and Family: How to Support a Loved One on the Journey to Health 212

Index 219

Editorial Reviews

“Any good trainer knows that good habits aren't formed in the gym, but in the mind. Wes Cole’s Healthy Habits is a great resource for anyone wishing to live longer, happier, and healthier.”  —Wendy Chant, author, Crack the Fat Loss Code

“By following Wes Cole’s program for three months, I lost 25 pounds, trimmed four inches from my waistline, and found energy reserves I never knew I had. Wes knows what he’s talking about, and he practices what he preaches.”  —Paul James, host, HGTV’s Gardening by the Yard

From the Publisher