Running and Fat Burning for Women by Barbara Galloway
Read This First! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7
You’re in Control . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
A Positive Relationship With Food . . . . . . . . . . . . . . . . . . . . .12
Gentle Exercise Is the Key . . . . . . . . . . . . . . . . . . . . . . . . . . .16
Women’s Issues . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24
Women-Specific Exercise Issues . . . . . . . . . . . . . . . . . . . . . . .26
Heroes: Women Like You Who Burned It Off . . . . . . . . . . . . . .44
Fabulously Full Figured? . . . . . . . . . . . . . . . . . . . . . . . . . . . . .51
Family and Friend Issues . . . . . . . . . . . . . . . . . . . . . . . . . . . .58
Getting Kids or Adults Into Exercise . . . . . . . . . . . . . . . . . . . .59
Eating with a Purpose . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .64
Understanding Fat Accumulation & Burn-off . . . . . . . . . . . . . .66
Your Fat Burning Tool Kit . . . . . . . . . . . . . . . . . . . . . . . . . . . .72
Managing the Calorie Budget . . . . . . . . . . . . . . . . . . . . . . . . .76
The Eating Plan: Meal by Meal . . . . . . . . . . . . . . . . . . . . . . . .80
Practical Eating Issues . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .88
Good Blood Sugar = Motivation . . . . . . . . . . . . . . . . . . . . . .94
Nutrition Advice from Nancy Clark . . . . . . . . . . . . . . . . . . . . .97
Exercise Is Fun! If You Stay in the Fat-burn Zone . . . . . . .105
What Do You Need to Get Started? . . . . . . . . . . . . . . . .106
The Best Fat Burning Exercises . . . . . . . . . . . . . . . . . . .112
Your First Week – How to Begin and Continue . . . . . . . .114
Training Program: The Next 3 Weeks . . . . . . . . . . . . . . .121
The Next 22 Weeks . . . . . . . . . . . . . . . . . . . . . . . . . . .125
How to Burn Up to 65 Pounds a Year . . . . . . . . . . . . . .128
Eating For Exercise . . . . . . . . . . . . . . . . . . . . . . . . . . . .131
Motivation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .139
No More Excuses . . . . . . . . . . . . . . . . . . . . . . . . . . . . .140
How to Get Motivated and Stay Motivated . . . . . . . . . .144
Tips & Techniques . . . . . . . . . . . . . . . . . . . . . . . . . . . . .148
The Correct Shoe Can Make a Huge Difference . . . . . . .150
Walking Form and Shuffling . . . . . . . . . . . . . . . . . . . . .154
The Galloway Run-Walk-Run Method . . . . . . . . . . . . . .158
Staying Injury Free . . . . . . . . . . . . . . . . . . . . . . . . . . . .161
Troubleshooting . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .167
How Do I Start Back when I’ve Had Time Off? . . . . . . .167
It Hurts! Is it just a Passing Ache, or a Real injury? . . . .168
No Energy Today . . . . . . . . . . . . . . . . . . . . . . . . . . . . .170
Side Pain . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .171
I Feel Great One Day … but not the Next . . . . . . . . . . . .171
Cramps in the Muscles . . . . . . . . . . . . . . . . . . . . . . . . .173
Nausea or Diarrhea . . . . . . . . . . . . . . . . . . . . . . . . . . .175
Headache . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .176
Should I Exercise when I Have a Cold? . . . . . . . . . . . . .177
Street Safety . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .178
Dogs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .180
The Clothing Thermometer . . . . . . . . . . . . . . . . . . . . . .182
What Does the Research Say? . . . . . . . . . . . . . . . . . . . .184
Products That Enhance Exercise . . . . . . . . . . . . . . . . . .189
Credits . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .197