Free ebooks ==> www.Ebook777.com www.Ebook777.com Free ebooks ==> www.Ebook777.com JONNY BOWDEN'S SHAPE UP WORKBOOK www.Ebook777.com This page intentionally left blank JONNY EIGHT WEEKS TO BOWDEN'S DIET AND FITNESS SUCCESS SHAPE UP WITH RECIPES, TIPS, AND MORE WORKBOOK Jonny Bowden , MA,C.N.S PERSEUS P UBLI SH I N G Free ebooks ==> www.Ebook777.com Many of the designations used by manufacturers and sellers to distinguish their products are claimed as trademarks Where those designations appear in this book and Perseus Publishing was aware of a trademark claim, those designations have been printed with initial capital letters Copyright 2002 © by Jonny Bowden Library of Congress Catalog Card information is available from the Library of Congress, ISBN: 0-7382-0515-X All rights reserved 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, or otherwise, without the prior written permission of the Publisher, Printed in the United States of America Perseus Publishing is a member of the Perseus Books Group Text design by Jeffrey P Williams Set in 11-point Berkeley Book by Perseus Publishing Services First printing, December 2001 Visit; us on the World Wide Web at http://www.perseusbooks.com Perseus Publishing books are available at special discounts for bulk purchases in the U.S by corporations, institutions, and other organizations For more information, please contact the Special Markets Department at the Perseus Books Group, 11 Cambridge Center, Cambridge, MA 02142, or call (617) 252-5298 www.Ebook777.com Our deepest fear is not that we are inadequate Our deepest fear is that we are powerful and beyond measure, It is our light, not our darkness, that most frightens us We ask ourselves, who am I to be so brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? NELSON M A N D E L L A This page intentionally left blank CONGRATULATIONS! This workbook contains everything you need to start shedding fat immediately in the fastest and healthiest way possible The workbook contains all the food lists, exercises, and assignments that made the original Shape Up! program so successful You don't need to read the previous book (Shape Up! The Eight-Week Program to Transform Your Body, Your Health, and Your Life) in order to begin this program (I'd love for you to read it, but it's not necessary) All you need to is read the food lists on (page 45), start your to-do list, the preassignments on (page 8), pick a start day, and begin, Do the program exactly as directed and it will work for you I guarantee it When I first wrote Shape Up! The Eight-Week Program to Transform Your Body, Your Health, and Your Life, there was a lot of controversy and disagreement in the nutrition community about "low-carb" diets But the conventional nutrition establishment is beginning to see the light Many highly respected nutritional experts are now starting to publicly say that the USDA food pyramid—which is the basis of conventional nutrition advice—is a mess! What good is it to recommend six to eleven servings of grain if wheat makes you bloated? What good is recommending dairy if you don't tolerate the casein and lactose in most dairy products? And what good is continuing to recommend "low-fat" diets when they are clearly making an awful lot of people fatter than ever? Obviously, one size fits all does not apply to diets (I'm not sure it applies to much else in life either, but it definitely doesn't apply to diets!) We need the ability to tailor-make diet and exercise plans to fit a wide variety of metabolic types, body types, biochemical makeups, and lifestyles And that's where the Shape-Up program comes in The Shape-Up program puts you in the drivers seat of your life If you these assignments exactly as written—even if you don't understand at first why you're doing them—I can guarantee you that you'll not only lose weight but you will come away vii viil Congratulations! with a deeper and more profound sense of your own power in, the universe than you ever thought possible If you'd like to read more about this program, and understand some of the science and the theory that went into making it, by all means check out Shape Up! (Did I mention that I'd love for you to read it?) But if you're eager to get going and don't much care for all the nutritional theory and personal stories and motivational pep talks, you can just plunge right in and begin right here Let the games begin! Warmly, jonny Free ebooks ==> www.Ebook777.com GETTINGSTARTED www.Ebook777.com 191 Jonny Bowden's Shape Up Workbook just as gravity will keep on being gravity whether you agree with it or not Your word only matters because you—and perhaps the people around you—have agreed to make it matter Whether or not you want to keep that agreement is up to you I'm hoping that over the last eight weeks you will have begun to notice that you have a lot more power—and things work out a lot better—when you keep your agreements That's what the whole to-do list experience has been about Wtik Eight 10S Day One: Goals for Today Exercise Today Food Reeord Are "nourish and sustain" foods on today's menu? Which "off-track" foods were eliminated? End-of-the-Day Questions What kind of day did you have? What was your energy like? Notice any connections between food and mood? Between food and energy? Between food and feelings? Any comments about what you liked or didn't like about your day? Did you come up against any obstacles today? What were they? Who were they? Any final thoughts or feelings or things you need to say to complete the day for yourself? Can you let what happened today be the way it was and be the way it was not? (Either a simple "yes" or "no" is okay) 200 Jonny Bowden's Shape Up Workbook Day Two: Goals for Today Exercise Today Food Record Are "nourish and sustain™ foods on todays menu? Which "off-track" foods were eliminated? End-of-the-Day Questions What kind of day did you have? 2, What was your energy like? Notice any connections between food and mood? Between food and energy? Between food and feelings? Any comments about what you liked or didn't like about your day? Did you come up against any obstacles today? What were they? Who were they? Any final thoughts or feelings or things you need to say to complete the day for yourself? Can you let what happened today be the way it was and be the way it was not? (Either a simple "yes" or "no" is okay) Free ebooks ==> www.Ebook777.com Wtik Eight 201 Day Three: Goals for Today Exercise Today Food Reeord Are "nourish and sustain" foods on today's menu? Which "off-track" foods were eliminated? End-of-the-Day Questions What kind of day did you have? What was your energy like? Notice any connections between food and mood? Between food and energy? Between food and feelings? Any comments about what you liked or didn't like about your day? Did you come up against any obstacles today? What were they? Who were they? Any final thoughts or feelings or things you need to say to complete the day for yourself? Can you let what happened today be the way it was and be the way it was not? (Either a simple "yes" or "no" is okay) www.Ebook777.com 202 Jonny Bowden's Shape Up Workbook Day Four: Goals for Today Exercise Today Food Record Are "nourish and sustain™ foods on todays menu? Which "off-track" foods were eliminated? End-of-the-Day Questions What kind of day did you have? 2, What was your energy like? Notice any connections between food and mood? Between food and energy? Between food and feelings? Any comments about what you liked or didn't like about your day? Did you come up against any obstacles today? What were they? Who were they? Any final thoughts or feelings or things you need to say to complete the day for yourself? Can you let what happened today be the way it was and be the way it was not? (Either a simple "yes" or "no" is okay) Wtik Eight 203 Day Fife: Goals for Today Exercise Today Food Reeord Are "nourish and sustain" foods on today's menu? Which "off-track" foods were eliminated? End-of-the-Day Questions What kind of day did you have? What was your energy like? Notice any connections between food and mood? Between food and energy? Between food and feelings? Any comments about what you liked or didn't like about your day? Did you come up against any obstacles today? What were they? Who were they? Any final thoughts or feelings or things you need to say to complete the day for yourself? Can you let what happened today be the way it was and be the way it was not? (Either a simple "yes" or "no" is okay) 204 Jonny Bowden's Shape Up Workbook Day Six; Goals for Today Exercise Today Food Record Are "nourish and sustain™ foods on todays menu? Which "off-track" foods were eliminated? End-of-the-Day Questions What kind of day did you have? 2, What was your energy like? Notice any connections between food and mood? Between food and energy? Between food and feelings? Any comments about what you liked or didn't like about your day? Did you come up against any obstacles today? What were they? Who were they? Any final thoughts or feelings or things you need to say to complete the day for yourself? Can you let what happened today be the way it was and be the way it was not? (Either a simple "yes" or "no" is okay) Wtik Eight 201 Day Seven: Goals for Today Exercise Today Food Reeord Are "nourish and sustain" foods on today's menu? Which "off-track" foods were eliminated? End-of-the-Day Questions What kind of day did you have? What was your energy like? Notice any connections between food and mood? Between food and energy? Between food and feelings? Any comments about what you liked or didn't like about your day? Did you come up against any obstacles today? What were they? Who were they? Any final thoughts or feelings or things you need to say to complete the day for yourself? Can you let what happened today be the way it was and be the way it was not? (Either a simple "yes" or "no" is okay) 201 Jonny Bowden's Shape Up Workbook Week Eight: Self-Evaluation Questions Note: You can write in this section any time during the week What would you most like to be remembered for? What would you most like people to say about you? What are you doing to make that happen? Wtik Eight 207 Week Eight Round-Up Note: You can write in this section at any time during the week What have you noticed, if anything, from keeping the food journal for the past eight weeks? Any comments about the to-do list this week? Is there anything else you need to say before finishing the eighth week? 201 Jonny Bowden's Shape Up Workbook Graduations are commencements, not endings, — DR BERNI E SIEGA I You are a child ol God Your playing small does not serve the world There is nothing enlightened about shrinking so that other people won't teel insecure around you We were born to make manifest the glory of God that is within us It is not just in some of us; it is in everyone And as we let our own light shine, we unconsciously give other people permission to the same As we are liberated from our own fear, our presence automatically liberates others — NELSO N MANDELA If God came out of heaven and told you that what you are doing in your life right now is exactly what He wanted you to and that where you are right now is exactly where He wanted you to be, you would be happy Be happy, — WERNER ERHAR D Wtik Eight Welcome to your life It is your finest creation There is no one else on earth who could have created it You are exactly where you are supposed to be What is, is What ain't, ain't Let the games begin —JONNY 200 This page intentionally left blank Free ebooks ==> www.Ebook777.com WORKOUT NOTES www.Ebook777.com Free ebooks ==> www.Ebook777.com GETTING STARTED EXERCISE 1 THE TO-D O LIS T SELF-EVALUATION FOOD AN D MEN U IDEA S WEEK ON E WEEK TW O WEEK THRE E 10 WEEK FOU R 12 WEEK FIV E 14 WEEK SI X 15 WEEK SEVE N 17 WEEK EIGH T 19 www.Ebook777.com ... JONNY BOWDEN'S SHAPE UP WORKBOOK www.Ebook777.com This page intentionally left blank JONNY EIGHT WEEKS TO BOWDEN'S DIET AND FITNESS SUCCESS SHAPE UP WITH RECIPES, TIPS, AND MORE WORKBOOK Jonny... apply to diets!) We need the ability to tailor-make diet and exercise plans to fit a wide variety of metabolic types, body types, biochemical makeups, and lifestyles And that's where the Shape- Up. .. the original Shape Up! program so successful You don't need to read the previous book (Shape Up! The Eight-Week Program to Transform Your Body, Your Health, and Your Life) in order to begin this