wrap it up.

by Janetha on May 29, 2010

in meals

did you miss flashback friday? check it out here!

i thought it was about time i finished reviewing this book:

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yep. you may recall my previous reviews..

today i will be reviewing the last two parts!

part three: this is how you exercise to get hot & healthy

this section starts out with chapter 8~cardio.  jackie explains why working out at a high intensity for 20 minutes is more beneficial than working out at a stead state for 60 minutes.  this is something i already practice, so i smiled when i read jackie’s thoughts on the matter. she’s SO right.  she points out that you can TRIPLE your fat loss and shed pounds so much faster with intervals. 

next up there are a bunch of detailed 20 minute interval routines, which she calls “programs”:

  • the treadmill program
  • the elliptical program
  • the stair climber program
  • the walking/hiking program
  • the indoor biking program
  • the swimming program

each 20 minute program is a full cardio workout that uses high intensity intervals for optimal fat burn and increased cardiovascular endurance.

next up is chapter 9~ i am sure you can guess that it is all about weight training.  jackie talks about why muscle matters.  she explains that the more muscle you possess, the more calories you burn just by sitting around on the couch.  she also goes into the “afterburn” that occurs after weight lifting, which means your body continues to burn more calories long after you leave the gym.  she mentions that the afterburn can last up to 38 hours!

i skipped over a bunch of gym etiquette, workout lingo and whether or not you should hire a trainer because it was information that was redundant to me, but i am sure it would be helpful to beginners.

chapter 9 was full of all the strength training moves!  this was a great chapter. it was chock full of pictures and exercises.  it includes:

  • warm up exercises
  • hamstring exercises
  • quadriceps exercises
  • glute exercises
  • chest exercises
  • back exercises
  • biceps exercises
  • triceps exercises
  • shoulder exercises
  • abs exercises
  • cool down stretches

each group has between 3-6 different moves. very informative!!

chapter 10 talks about power circuit training which was very informative.  i think we can all take a cue from jackie and incorporate circuit training into our lives.  it is the most efficient way to get into shape, plus it keeps things fun and exciting!  she talks about the benefit of circuit training and then gives a few sample circuits.

chapter 10 also talks about what to eat before and after working out.  i like that she tells you to NOT load up on sweets or refined sugar pre-workout.  so many people justify sweets pre-workout because they figure they will be burning it off. um, no, it is still not OK to put crap into your body.. even if you are about to workout. actually, that should be all the more reason to put the proper fuel in your body!   

part four: this is how you stay hot & healthy

part 4 is just chapter 11.  it talks about metaphysiques.  this was an interesting chapter for me!  jackie elaborates on the power of positive thought: “think thin, be thin”~ which is something i definitely believe.  she also pushes you to move in the direction of your goals, visualize your perfect body into being and take action to have what you really want.  it is a very motivational chapter.

the book ends with the appendix section. 

appendix A: hot & healthy meal plans & recipes. this is great because it includes meal plans for people who hate to cook AND for people who enjoy cooking.

appendix B: sample food journal. this gives you blank pages to fill in your own tracking.

appendix C: sample training log. this gives you blank pages to fill in your own tracking.

appendix D: bibliography.

appendix E: resources.

IN CONCLUSION..

i liked this book. i think jackie has a lot of valuable knowledge and she put it out there in a simple, straight forward way that everyone can understand.

the book was an easy read and not overly technical.  there were a few times she repped herself a little too thick, but if i was writing a book i would probably do the same.  plus, with a body like hers, she has the right to rep herself just a tad ;)

i would recommend this book mainly for those who are just starting out on the clean eating/regular exercise lifestyle.  while it is full of great information, it did get a little boring at times where i read a bunch of information i was already aware of.  although it was comforting to know that everything i already do and believe was in the book.. meaning there is more than likely some method to the madness!

this book is great when it comes to meal planning and grocery lists.  but it does tell you what foods you should be putting into your body.

i think the best feature of the book is part 3, where there are a plethora of different cardio and weight training ideas.  i am always looking for fun, new ways to get my exercise in and i am glad i can open this book and get a lot of inspiration.  definitely the strongest part of the book~ for me at least.

in honor of part 3 & part 4.. i will be giving away not one but TWO copies of the book to two lovely readers. so go ahead and enter by leaving a comment below. i will announce the winners in my next post, which will probably be on sunday.. so get your entry in now!

well, i should probably go to sleep. it is 3 AM, why am i up?!

best of luck on winning the book! hope you are enjoying your weekend :)

xo. janetha b.

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Nadine May 30, 2010 at 8:27 am

I’m like 7th on the waiting list for this book at the library. I would love to get a copy!

*Andrea* May 30, 2010 at 9:11 am

great review!!! i’m definitely looking to build more muscle and this book should help start with that

carolineatsea May 30, 2010 at 9:39 am

I might be too late to enter, but I hope not! I’d love to win!!

Ashley May 30, 2010 at 11:26 am

Oooh, I’d love to win this!

Diana May 30, 2010 at 2:20 pm

This book sounds so awesome. I’d love to read it. :)

Ashley May 31, 2010 at 1:10 pm

I’m very interested, so here is my comment, whoo!~

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