Eat.Lift.Thrive. PDF

Eat healthy. Exercise. Be happy. It sounds easy enough, so why is it so difficult? Because as millions of women know, it’s not easy. There are challenges and obstacles, and health programs are not one size fits all.

Sohee Lee understands, because she’s faced the challenges and overcome them. As a trainer, presenter, and author, she’s shared her experiences and helped others establish healthy relationships with food and exercise for long-term results.

In the book Eat. Lift. Thrive. she empowers you with tools and strategies to make your own change. You will learn how to identify issues that are holding you back and what you can do to get back on track. You’ll find motivation, exercise, and advice. And you’ll learn how to

• incorporate Lee’s Living Lean Guidelines to make your diet work around your life, rather than the other way around;

• perform her Primary Strength Movements and integrate them into an effective workout program; and

• adjust your routine to maintain the results you’ve achieved.

Eat. Lift. Thrive. also provides you with a structured, easy-to-follow 12-week training program. The program can be scaled according to your training experience, time commitment, and goals; it’s completely customizable to ensure that your changes are lasting.

This book is designed to be different. By the time you’re finished, you’ll be an expert at moderation and will say goodbye to extremes in dieting. You can have your cake and eat it too—and enjoy it!

Part I. Reset Your Thinking

Chapter 1. Forget What You Know

All-or-nothing thinking is dangerous and counterproductive. Making slow, sustainable changes is hard, but it's the best way to make permanent changes.

Chapter 2. Failing Forward

Failing is a reality of life. Learning from failure is a choice.

Chapter 3. You’re Not Alone

Reach out to your community to reach your goals.

Part II. Eat

Chapter 4. Nutrition Basics

Focus on the most important layers of the nutrition pyramid to develop simple, healthy eating habits you can sustain for a lifetime.

Chapter 5. Living-Lean Guidelines

Make healthy eating a mindless habit for long-term success.

Chapter 6. Embrace Moderation

Treat yourself right by treating yourself. Really!

Part III. Lift

Chapter 7. Level Up With Resistance Training

Why should you pick up heavy things and put them down? For improvements in health, function, and beauty.

Chapter 8. Primary Strength Movements

Squat, hinge, bridge, lateral rotation, upper-body push, upper-body pull, and single-joint exercises.

Chapter 9. Cardio and Glute Circuits

Use smart cardio as a complement to resistance training. Glute circuits will round out your program.

Part IV. Thrive

Chapter 10. Create Your Program

Use your goals to determine your program variables, but also consider your lifestyle, environment, and preferences. Your program is all about you.

Chapter 11. Sample Programs

Choose from a transitional program or two-, three-, or four-days-a-week programs.

Chapter 12. Monitor Your Progress

Check in with yourself. Be amazed at your progress and celebrate you!