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Turner Publishing Company - Mia St. John

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182 pages

English

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Description

The workout book that really packs a punch

Who needs to be in better shape than a professional boxer? Who better to help a woman of any age get into her finest possible physical condition and stay there than WBC Welterweight Champion Mia St. John? In The Knockout Workout, Mia helps you master the exercises and workouts that keep boxers and martial arts experts fit and trim. With clear, step-by-step instructions and plenty of detailed photos, she shows you how to punch and kick your way to a level of fitness you never thought possible. She provides diet tips and meal plans that keep you healthy, satisfied, and slim, along with mental strategies to achieve power, calmness, and tenacity.

Don't try to slim down with quick fixes or bulk up with heavy weights. Follow the simple three-step program you'll find in The Knockout Workout, and you'll be a knockout in no time!
Preface.

Acknowledgments.

Introduction: Getting into Fighting Shape.

Step 1 THE FOUNDATION.

1 Looking and Feeling Great.

2 Dispelling the Myths.

3 Your Personal Challenges.

Step 2 THE KNOCKOUT PLAN.

4 Knockout Workouts.

5 Knockout Nutrition.

6 Mental Toughness, in and out of the Ring.

Step 3 THE EXTRA EDGE.

7 Optional Supplements.

8 Taking Fitness to the Next Level.

9 Knockout Workout Recipes.

Index.

Sujets

Sports

Training

Recreation

Mia St. John

Informations

Publié par	Turner Publishing Company
Date de parution	13 avril 2009
Nombre de lectures	2
EAN13	9780470474655
Langue	English

Informations légales : prix de location à la page 0,0650€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

Extrait

Table of Contents

Title Page
Copyright Page
Dedication
PREFACE
Acknowledgements
Introduction

Step 1 - THE FOUNDATION

Chapter 1 - Looking and Feeling Great

Turning Struggles into Success
Let’s Take a Trip Together
The Three-Pronged Approach for Changing How You Look and Feel
You Can Do It, and You Can Get There from Here

Chapter 2 - Dispelling the Myths

Myth #1: I need to exercise a lot.
Myth #2: I’m too old to change the way I look and feel.
Myth #3: I need to have expensive equipment or to join a gym to change how I ...
Myth #4: With so much information, I’m confused about what I should do.
Myth #5: I need to eat all the time and buy expensive supplements if I’m ever ...
Myth #6: I’ve tried so many diets and exercise plans over the years; I’m so ...
Myth #7: One machine is all I need to have great abs or a great body.
Myth #8: I’m afraid if I get started and miss any workouts, I’ll lose what I’ve ...
Myth #9: Working out will make me too tight, too stiff, too big, or too slow.
Myth #10: Only certain people can have great-looking, healthy bodies.
Myth #11: I really can’t do much to change my body.
Myth #12: I need to eat a lot of protein.
Myth #13: I need to eat a lot of carbs.
Myth #14: Finding the best workout for my body will be too difficult.
Myth #15: I’m afraid I’ll fail.
Myth #16: I’m afraid the beneficial results won’t continue.
Myth #17: Working out is too complicated. How can I ever know if what I’m doing ...
Myth #18: I need to work out at least three times a week to get results.
Myth #19: Because their bodies are different, men and women must work out differently.
Myth #20: Losing weight will make me healthier.
Myth #21: I don’t want to lift weights because I’m afraid I’ll get too bulky.
Myth #22: I want to lose the fat first; then I’ll lift weights.
Myth #23: I just can’t find the time to exercise.
Myth #24: Latinos rarely work out.
The Knockout Workouts

Chapter 3 - Your Personal Challenges

Overconsumption of Alcohol
The Savior Syndrome (Always Saying “Yes” to Requests for Your Time)
Control Issues

Step 2 - THE KNOCKOUT PLAN
Chapter 4 - Knockout Workouts

Hitting the Bag
Boxing-Inspired Weight Lifting
Cardio Rounds
Level One Workout with the Knockout
Round 1
Round 2
Round 3
Round 4
You Did It!

Chapter 5 - Knockout Nutrition

My Eating Formula
My Daily Meal Choices
My Lean Body Extras
Are You Ready to Step Forward/Step Back?
Powerful Eating Strategies for a Knockout Body

Chapter 6 - Mental Toughness, in and out of the Ring

Mental Strategies for Calm and Power
Mental Power Boosters
Think Like a Boxer, in and out of the Ring
Take Control of Power-Eroding Life Circumstances
Find Your Inner Passion
Take the Risks That Will Change Your Life for the Better
Goal Achieving by the New You—See Yourself As You Want to Be

Step 3 - THE EXTRA EDGE
Chapter 7 - Optional Supplements

Multivitamin/Mineral Supplement
Powdered Vitamin C

Chapter 8 - Taking Fitness to the Next Level

Always Do Something Different
Cycle Training
A Great Way to Work Out Year Round
Level Two Workout with the Knockout
My Favorite Ways to Exercise
Killer Cardio Strategies outside the Ring
Supercharging Your Workouts and Your Body—Even If You’re Short on Time!
Mia and Robert’s Bootcamp Workout
The Thirty-Day Jump-Start
The Anywhere, Anytime Workout
The Holistic Training Principle Workout
The Six Weeks On and One Week Off Workout
The Four-Zone Workout
Mia’s Quick Tips for Dropping the Pounds

Chapter 9 - Knockout Workout Recipes

Breakfast
Lunch or Dinner
Side Dishes
Snacks and Desserts

INDEX

This book is printed on acid-free paper.
Copyright © 2009 by Mia St. John. All rights reserved

Published by John Wiley & Sons, Inc., Hoboken, New Jersey Published simultaneously in Canada

Photo credits: pp. 48, 15, 159, Bill Dobbins; pp. 54, 56, 58, 59, 62, 63, 66, 67, 68, 70, 75, 129, Fernando Escovar; pp. 52, 55, 61, 64, 71, 72, 73, 74, 76, 77, 125, 126, 127, 131, 132, 136, 137, 138, 141, 143, 145, 146, 147, 152, 153, 155, 160, 166, 168, 171, 178, 186, 188, Jonathan White

No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center, 222 Rosewood Drive, Danvers, MA 01923, (978) 750-8400, fax (978) 646-8600, or on the web at www.copyright.com . Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, (201) 748-6011, fax (201) 748-6008, or online at http://www.wiley.com/go/permissions .

The information contained in this book is not intended to serve as a replacement for professional medical advice. Any use of the information in this book is at the reader’s discretion. The author and the publisher specifically disclaim any and all liability arising directly or indirectly from the use or application of any information contained in this book. A health care professional should be consulted regarding your specific situation.

For general information about our other products and services, please contact our Customer Care Department within the United States at (800) 762-2974, outside the United States at (317) 572-3993 or fax (317) 572-4002.

Wiley also publishes its books in a variety of electronic formats. Some content that appears in print may not be available in electronic books. For more information about Wiley products, visit our web site at www.wiley.com .

Library of Congress Cataloging-in-Publication Data:

St. John, Mia, date.
The knockout workout : 3 winning steps to improve your body and your life / Mia St. John. p. cm.
Includes index.
eISBN : 978-0-470-47465-5
1. Exercise—Popular works. 2. Physical fitness—Popular works. I. Title.
RA781.S696 2009
613.7’1—dc22 2008055888

In memory of my beloved first trainer, Art Lovett, February 4, 1943-June 17, 1997
PREFACE
Vision without action is a daydream. Action without vision is a nightmare.
—JAPANESE PROVERB

Before I tell you more about this amazing exercise and diet lifestyle, I think it might surprise you to learn that I once struggled with and overcame an eating disorder. And I’m not alone—far from it. I see so many women who have had (and may still have) the same problem. But help has arrived.
The Knockout Workout speaks to any woman who has a love-hate relationship with food and with her body. In my experience, that describes roughly 90 percent of the women in developed countries.
The evolution of this plan dates back to 1996, before I learned the powerful lessons that transformed me into the strong, fit, confident woman I am today. Yet perhaps equally important are the years leading up to 1996: the story of who I am and where I came from.

When I was a child, I had dreams of escaping my dysfunctional family, my insecurities, and myself. My father was a tall, dark, handsome man, with muscular arms bearing tattoos he’d acquired while serving in the navy.
When he was stationed in San Diego, he often crossed the border into Mexico. There he met my mother, while dining at the restaurant where she worked. He practiced his Spanish with her, and because she knew very little English, she did the same with his native language.
They fell in love almost immediately. My mother was beautiful, with long black hair, high cheekbones, and almond-shaped eyes. Her skin was dark and her figure petite. She caught the attention of every man who crossed her path, but she had eyes only for my father. Soon after they met, he married her and brought her from her native Mexico to the United States. They settled in San Francisco, where my sister, Lesley, and I were born.
The late sixties were a trying time for all Americans, but even more so for my mother, who knew hardly any English. Her relationship with my father was challenging, and, eventually, the language barrier drove a wedge between them. What finally separated them for good was my father’s alcoholism. He was an angry and oftentimes a violent drunk.
By the time my brother, David, was born in 1974, my mother had grown tired of the endless fighting and my father’s drunken binges. She now had three small kids, very little money, and a husband who hardly ever stayed home. When he did, my mother only felt worse.
We had glimpses of the man I knew my father could have been, if not for the demon that possessed him—which is how I chose to look at it. Unfortunately, those glimpses were few and far between, so my sister and I often hoped that he wouldn’t come home at all.
As I grew up, I fought to control whatever I could in my life, but the chaos often seemed unbearable. At ten years old, I found solace in the same addiction that consumed my father: alcohol. I now knew why my father had drunk so much. Alcohol allowed me to escape. It let me be comfortable in my skin, something I never was.
At age thirteen, I became obsessed with my weight. For every pound I lost, I felt as if I had deposited one more dollar in the bank (I was banking against my own insecurity). The skinnier I became, the better I felt about myself. Weight was the only thing I could control. By simply focusing on my weight and the caloric content of every known food, I could escape everything else that was a mess in my life.
I had so many reasons to self-destruct: my father’s unpredictable and explosive behavior, kids hurling racial insults at me and, worse, calling me fat. I started to blame and resent my mother for being Mexican. By the time I was