Yuri Diogenes, M.S, MBA, technical speaker and author of more than ten technical books about technology and information security published in United States and Brazil. In the past Yuri was also a University Professor and a Certified Instructor. After his journey to lose one hundred pounds, Yuri became a NPC (National Physique Committee) bodybuilder competitor.
Inhaltsangabe
Table of Content Acknowledgements 5 Foreword 7 Chapter 1 It s Time to Change! 9 Introduction 9 Setting a Winning Goal 9 Planning to Win 11 Step One 12 Step Two 14 Step Three 16 The No Excuses Rule 18 Finding the Winning Balance 19 Flexible Winning 22 The Winds of Change 24 Chapter 2 Building the Best YoüBrick by Brick 25 Introduction 25 The Blueprint: 25 Step on the Sturdy Parts First: Starting with Right 25 Checking for Cracks: Moving Into Wrong 26 Take Actions to Fix the Problem 28 Health 29 Work 31 Social 33 Maintaining a Balanced State 33 Transforming the Change to a Lifestyle 36 Chapter 3 Enlightening the Mind and Activating the Body through Exercise and Nutrition 38 Introduction 38 Self-Awareness 38 Mind 40 Body 42 Food 42 Exercise 43 Nutrition and Training 44 Nutrition 44 What is Your Healthy Weight? 45 Calorie 45 Protein 46 Carbohydrates 46 Fats 47 To Cheat or Not to Cheat 48 Training 50 Cardiovascular Exercise 50 Weightlifting 51 Tools to Assist You 53 Online Community Tools 54 Tracking Tools for Nutrition 56 Tracking Tools for Exercise Programs 58 Wearable Technology 59 Keep Track of your Results 60 Chapter 4 Performing Better: At Work and Beyond 62 Introduction 62 A Healthy Body Opens the Door for a Productive Mind 62 Beyond Self-Esteem 67 Shield Yourself at Work 69 Shielding Steps 69 Give to Get: The Act of Mentorship 71 Other Best Practices to Turn Negative Behavior from Others into Positive: 72 What s Next? 73 Chapter 5 Planning for the Future 75 Introduction 75 Decisions, Decisions 75 Lists 77 Common Thread 77 More Lists 77 Research 78 Moment of Truth 80 About the Authors 81
Table of Content Acknowledgements 5 Foreword 7 Chapter 1 It s Time to Change! 9 Introduction 9 Setting a Winning Goal 9 Planning to Win 11 Step One 12 Step Two 14 Step Three 16 The No Excuses Rule 18 Finding the Winning Balance 19 Flexible Winning 22 The Winds of Change 24 Chapter 2 Building the Best YoüBrick by Brick 25 Introduction 25 The Blueprint: 25 Step on the Sturdy Parts First: Starting with Right 25 Checking for Cracks: Moving Into Wrong 26 Take Actions to Fix the Problem 28 Health 29 Work 31 Social 33 Maintaining a Balanced State 33 Transforming the Change to a Lifestyle 36 Chapter 3 Enlightening the Mind and Activating the Body through Exercise and Nutrition 38 Introduction 38 Self-Awareness 38 Mind 40 Body 42 Food 42 Exercise 43 Nutrition and Training 44 Nutrition 44 What is Your Healthy Weight? 45 Calorie 45 Protein 46 Carbohydrates 46 Fats 47 To Cheat or Not to Cheat 48 Training 50 Cardiovascular Exercise 50 Weightlifting 51 Tools to Assist You 53 Online Community Tools 54 Tracking Tools for Nutrition 56 Tracking Tools for Exercise Programs 58 Wearable Technology 59 Keep Track of your Results 60 Chapter 4 Performing Better: At Work and Beyond 62 Introduction 62 A Healthy Body Opens the Door for a Productive Mind 62 Beyond Self-Esteem 67 Shield Yourself at Work 69 Shielding Steps 69 Give to Get: The Act of Mentorship 71 Other Best Practices to Turn Negative Behavior from Others into Positive: 72 What s Next? 73 Chapter 5 Planning for the Future 75 Introduction 75 Decisions, Decisions 75 Lists 77 Common Thread 77 More Lists 77 Research 78 Moment of Truth 80 About the Authors 81
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