Move More Sit Less Eat Right

Fitness
and
n
Nutritio

Becoming A New

YOU
New & Improved !
Heart, Mind,
Body & Spirit

You will

Feel better, look better, be healthier

Have more energy
Sleep better
Eliminate those aches and pains
Alan Tollefson
Includes: FIT

101.0

TM

by Scott Craig

etting the exercise you need

and the right nutrition
is extremely important.
Heres what I live by:

Move More, Sit Less and Eat Right!

I will take you beyond where you are today

with tips on walking, running, biking, club equipment,
resistance training, apparel and nutrition.
You will soon understand how and why
your body thrives on exercise and good food.
No matter what condition you are in at the moment,
no matter what your long term goals are,
the real key to your overall health
now and for the rest of your life is this:
Move more every hour, all day long.
Walk, do intervals, lift some weights,
do some squats, some pushups,
eat right and get the right amount of sleep.
The New You will not only feel better
and be healthier,
that New You will also discover
new relationships with
your family, friends and everyone you meet.
Your life will materialize into a whole new way
of sharing with and caring for others
because youll feel so good about who youve become.

QUICK SUBJECT REFERENCE

These are subjects you may want to look up and refer to often.
A balanced diet Examples of
page 237
Antioxidants You can have too many if you are taking supplements. page 21
Bikingrules of the road Cars dont always see you.
page 124
Blood sugar levels Watch your carbohydrate consumption.
page 127
Bone density Exercise and good nutrition make a difference.
page 215
Breathing and hot, humid air Its less dense than dry air.
page 124
Calorie intake Dont consume more than you burn.
page 164
Carbohydrates Where you get them. What they do.
page 217
Chocolate milk After your workout. Yes or No?
page 67
page 160
Cholesterol A structural component for cells.
Clogged arteries Stay away from saturated fats.
page 132
Dietary fiber Most fiber is found in vegetables and fruits.
page 145
Dietary supplements May not be good.
page 21
Exercise equipment Photos and information.
pages 207 212
Fruits, vegetables, pesticides and children Important. pages 128 130
HDL and LDL H stands for Happy. L stands for Lousy.
page 177
Health & Fitness Foundation Weights, Aerobics, HIT
page 241
Heart rate zones Good to know before you exercise.
pages 79 80
History of the Marathon Introduced in Athens in 1896.
page 121
Hydrogenation Why Trans Fats are harmful.
page 237
Karaoke A dexterity maneuver, not the singing.
page 83
Laughing In more detail.
page 238
page 80
Laughing, dancing and breathing Good for you.
Leaner, healthier you 4 things you can do.
page 217
Manufacturers and retail Clothing and shoes.
pages 109 110
Minerals Seven major minerals are important to life.
page 158
Nine essential nutrients Where to get them. What they do.
page 161
Nutritional needs Whats necessary to support life.
page 143
Oatmeal Its a very nutritional breakfast or snack.
page 168
Protein What it does for you. Where to get it.
page 217
Salads Toss in a variety of ingredients.
page 173
Sitting too much Increases blood pressure and more.
page 111
Sleep. How much? Why? Enough sleep makes you smarter.
page 43
Sugar intake Limit processed foods they can be a killer.
page 216
Vinegar There are endless uses for vinegar.
page 230
Vitamins What they are. Where you get them.
page 157
Vitamin and mineral supplements Try to avoid supplements. page 159
Why simple meals? Saves time and money. Often better for you.
page 30
Why trans-fats are harmful. Hydrogenated fats.
page 237

Why I Wrote Becoming A New You

A Primal You
I want you to know that moving more, sitting less and eating
right will help you become healthier, happier and better prepared
to enjoy everything life has to offer.
There is an epidemic of inactivity and overeating that has
been labeled obesity.
How can we change that?
We need to understand why exercise is so important.
We have to realize that there is time to exercise.
We must learn more about the food we eat. Whats bad, whats
good and how much is too much.
We have to stop eating on the go, quit the sugary snacks and
begin eating regularly.
So hang on to your hat! Youre going to be more excited
about life, youll have more energy and youll soon be
having more fun.
Just stand up and do something physical for a few minutes
each hour of the day and know that it doesnt have to be a lot.
After youve been doing this for a while, youll begin to get a
better night sleep and wake up feeling alive, full of energy and
ready to be that New You all day long.
All you have to do is . . .
Move More, Sit Less and Eat Right!
(Eating right is eating the right food in the right amount.)
Exercising and eating right should be painless.
After a while you wont even know you are doing it.
If you follow what I suggest in this book,
youll be exercising painlessly very soon.

Just some of what I cover in this book with explanations

and examples:
6 things to do from your chair
Stepping up, down, backwards and sideways
Bouncing and jumping up and down from things
Where, when and how to walk
Early morning and late evening walks
Things to do while walking
20 different ways to walk
Crawling and rolling over
Kinds of dancing
When and how to jog
When and how to run
Running faster
Running farther and longer
How to play when youre walking or running
Breathing, breathing deeper
Kinds of biking
When and how to bike
What kinds of a bike to buy
Things to do inside and outside the house
Strength work without weights
Strength work with weights
Places and ways to swim
How to use a boat
Things to do in the yard or the woods
Things to do on the snow
Where, when and how to hike
Interval training
High intensity training
Stretching
Breathing while stretching
Aerobic and anaerobic running
Karaoke
Mind and Spirit
What to eat and when

Probiotics
Antioxidant
Dietary supplements
HDL and LDL
Boot camps
Circuit training
Functional fitmess
Pilates
Spinning
Yoga
Core exercises
Shoes and apparel
Sitting too much
How much sleep should you get
How much sleep is too much
. . . and more, lots more!
Remember, what this book is about is
sitting less, moving more and eating right
and all the simple and inexpensive ways to do it.