The Body Book

If I eat garbage, I’m going to feel like garbage. If I eat good healthy food full of energy, I’m going to be full of energy

Because nutrition and fitness and awareness and discipline are not just words: they are tools. They are power. They are ways to care for yourself that empower you to be stronger, smarter, more confident, and truer to yourself.

human achievement. It’s using the part of your mind that is the small voice inside you, the quiet steady one coming from your gut that’s always there but can be hard to hear because the self-sabotaging voices always seem to drown it out. The smaller voice is the one that tells you the truth; it is the reasonable one that truly believes in you and knows what you are capable of. It’s the one that’s always rooting for you. It knows the difference between right and wrong and how much discomfort and pain you can endure to achieve the goals that you want in every living moment. This voice will always be there for you when you need good advice or when you need someone to push you and motivate you

how your choices affect you physically, mentally, and emotionally

STRIVE FOR CONSISTENCY

Information is power only if you USE it. Only if you practice it

turn information into part of your daily routine, or else all of the time that you invested in reading this book is useless

Healthier, stronger, sexier, more capable, more creative, more interesting: You have so much life to live, and I want you to live it to your fullest, in the strongest

“I run. And I hike. And I strength-train

The key to all of this is eating for energy and then using that energy through MOVEMENT. The reason our body wants us to eat is because it wants us to move

Insulin is a hormone that helps deliver glucose to your cells.

CARBOHYDRATES offer 4 CALORIES per gram

PROTEINS offer 4 CALORIES per gram

FATS offer 9 CALORIES per gram

Complex carbs, lean proteins, and healthy fats that come from whole foods are all essential in the appropriate proportions, because together they contain the building blocks of your life. They nourish us at the cellular level.

Foods like rice and whole grains and vegetables provide carbohydrates, which your body turns into glucose, to give you energy. Fish and poultry and beans offer protein, which your body breaks down into amino acids to repair muscles. Healthy fats like nuts and olive oil give your body the essential fatty acids that it needs to absorb vitamins and minerals and keep you healthy.

t an almost immediate mood boost.

• You breathe faster and deeper, making more oxygen available t

speople living under a spell, cursed to repeatedly make bad choices and wonde

A human being eats five times a day. A human being should sweat at least once a day. That gives you six times a day, every single day of your life, to choose to be conscious or unconscious. To choose to be awake or to live in dreamland.
So wake up. Love yourself. Care for yourself.
Your body is the most precious thing that you hav

ONCE UPON A TIME, you were so small that you weren’t even visible to the human eye. You were just a cell in your mother’s womb, a single microscopic speck. And then you became two cells . . . then four cells . . . then eight cells, and those cells kept multiplying, copying and differentiating until you became a hundred trillion cells, each with a distinct purpose: brain cells and skin cells and heart cells and stomach cells and blood cells, cells that produce tears and cells that produce milk and cells that make you sweat and cells that grow hair and cells that help you see.
The hand that is holding this

One of my favorite sayings is “Pain is weakness leaving your body.”

Especially because strength training just two or three times a week benefits your overall health and gives you a chance to get to know your muscles more intimately

a lady, when you are just chillaxing, your heart rate is usually between seventy-two and eighty beats a minute