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Chuck Runyon - Working Out Sucks!

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Book:
Working Out Sucks!
Author:
Chuck Runyon / Brian Zehetner / Rebecca A Derossett
Publisher:
Da Capo Lifelong Books
Genre:
Books / Home and family
Year:
2012
Rating:
4 / 5
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Working Out Sucks!: summary, description and annotation

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Tired of diet books that promise to change your life in five minutes? Tired of trying to get healthy and fitand really getting nowhere? Chuck Runyon, Brian Zehetner, and Rebecca DeRossett are here to confirm what you already know: Working out sucks. The good news? With the new approaches in this book, that is about to change. Working Out Sucks! deprograms those of us who have long been brainwashed by unhealthy habits, destructive attitudes, and misinformation about health, and offers a no-nonsense way to get back on track. Because, while working out may suck, the alternativesfrom heart disease to premature aging and shortened lifespan--are a lot worse. As he does in his 1,700 Anytime Fitness clubs (with more than one million members worldwide--and growing), Runyon emphasizes user-friendliness and utility in this get-real, get-healthy message, complete with Zehetners 21-day kick-start plan and DeRossetts tips for mental health.

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ACKNOWLEDGMENTS

To our hardworking team members at Anytime Fitness corporate: Work is our play, and you inspire us with endless energy, collaboration, passion, empathy and humor. The journey continues...

To the quiet, clever, and creative Tara Dosh: Without your connections, this book might not have happened, or it would never have happened this fast. And your talents in editing, story development, PR, and writing have been a valuable resource throughout this project.

To David Tripp: Eighteen months to publish a book? Yeah... right! Thank you for listening to our foolishness and championing the cause.

To the formidable editing and project management duo of Renee Sedliar and Christine E. Marra: You kept a rapidly moving train from veering off the track. Your steadfast guidance, support, and expertise enabled three first-time authors to navigate the complex world of publishing.

Lissa Warren: PR people dont suck, but we appreciate your helping us spread the word that working out does!

FROM CHUCK: Rebecca and Brian, thank you for embracing this task without hesitation and agreeing to the uncommonly short timeline. Carpe diem.

To Marc Conklin for helping me shape this book and providing critical, honest feedback and creative suggestions. Your influence goes beyond WOS, and youve made the brand of Anytime Fitness better. Thats a cool gift.

To Dave Mortensen, my business partner and heart-first friend: Success doesnt happen alone, and the ride continues, with laughter, competitions, teamwork, and shared family moments.

To Shannon, Conik, Delaney, Ella, and Charlie: I start and end each day with you. I am a lucky guy. Love you.

FROM BRIAN: To my fellow colleagues, Debbie Pias and Samantha Donegan, for helping to craft a practical 21-day plan thats really doable.

To Becky, Megan, Lily, and Chase: If family defines happiness, then Im the happiest guy in the world. Couldnt imagine life without you!

FROM REBECCA: To Chuck Runyon, for your intelligent, savvy leadership and your integrity. You lead from the skinny branches, making dreams a reality. Brian Zehetner, thanks for your knowledge and commitment to excellence.

To Tara Dosh, for your insightful commentary and kind, intelligent approach to the editing process. Renee Sedliar and Christine Marra, thank you for your patience, creative editing, and belief in WOS.

To Mark, a beloved peacemaker. I think about you every day and will never forget you. To my clients, for your courage to face your pain and your commitment to emotional health. You are the best teachers I know.

To my brother, Christopher, the bravest person I know. My mother, Jacqueline, taught me to live authentically and creatively.

To Horowitz, Beethoven, and The Little Prince, my muse.

To Chris, for your kindness and unconditional love.

21-DAY MEAL PLAN

DAY 1

MONDAY

Calories: 1,913
Fat: 16.5%
Carbs: 57.1%
Protein: 26.3%
Sodium: 1,080 mg
Fiber: 51 g

BREAKFAST

1 cup black coffee
2 cups toasted oats cereal with 1 cup skim milk, and cup
strawberries

MORNING SNACK

15 whole wheat crackers with 2 tablespoons peanut butter

LUNCH

1 8-inch whole wheat tortilla with 4 ounces grilled chicken
with cup black beans, cup brown rice, cup corn,
cup tomatoes, and cup red onions
cup baby carrots

AFTERNOON SNACK

1 hardboiled egg
cup raspberries

DINNER

6 ounces roasted turkey breast, 1 cup mashed sweet
potatoes, and 1 cups green beans (cooked in olive oil)
Add 2 tablespoons ketchup for an additional 30 calories
Or add 3 tablespoons brown gravy for an additional 65
calories

DAY 1 FITNESS PLAN

MONDAY

Warm-up
5 minutes

Resistance

Seated shoulder press
Biceps curls
Triceps press machine
High row
Seated chest press
Floor crunches
Dumbbell side bends
Superman
Seated leg extension machine
Seated leg curl
REPEAT CIRCUIT FOR A TOTAL OF TWO SETS

Flexibility

Back and shoulder stretch
Overhead stretch
Calf stretch
Butterfly stretch
Hamstring stretch

DAY 2

TUESDAY

Calories: 1,988
Fat: 21.8%
Carbs: 51.2%
Protein: 27.0%
Sodium: 1,907 mg
Fiber: 47 g

BREAKFAST

1 cup fat-free skim milk
1 slice toasted whole wheat bread
2 egg whites scrambled
2 tablespoons salsa

MORNING SNACK

6 ounces plain yogurt with cup blueberries
cup dry-roasted, unsalted almonds

LUNCH

4 ounces sliced turkey breast, 2 slices tomato, cup spinach,
and 1 slice cheddar cheese on an 8-inch whole wheat
tortilla with 1 tablespoon light mayo and 1 tablespoon
fat-free honey mustard
1 cup cantaloupe

AFTERNOON SNACK

1 cup low-fat cottage cheese
9 cherry tomatoes

DINNER

1 cup whole wheat spaghetti and 6 ounces soy balls
(meatless meatballs) with 2/3 cup marinara sauce (Soy
balls are made of mainly soy protein and chickpea flour.
They can be found at your local health-food stores)
6 large strawberries
1 cup steamed broccoli

EVENING SNACK

3 cups air-popped white popcorn

DAY 2 FITNESS PLAN

TUESDAY

Warm-up
5 minutes

Cardio
20 minutes

Cool-down
5 minutes

Flexibility

Butterfly stretch
Hamstring stretch
Calf stretch

DAY 3

WEDNESDAY

Calories: 2,050
Fat: 23.6%
Carbs: 51.8%
Protein: 24.6%
Sodium: 1,660 mg
Fiber: 47 g

BREAKFAST

1 egg omelet with cup mushrooms, cup spinach, cup
peppers, cup onions, and 1 ounce cheddar cheese
1 cup black coffee

MORNING SNACK

1 medium banana
cup almonds
8 ounces skim milk

LUNCH

5 ounces shredded chicken on 2 slices whole wheat bread
with 2 slices tomato, 1 ounce mozzarella cheese, and
1 tablespoon basil
cup strawberries

AFTERNOON SNACK

8 ounces skim milk
cup broccoli
cup cauliflower
2 tablespoons fat-free ranch dressing

DINNER

6 ounces beef stroganoff with 1 cup whole wheat pasta,
1 cup portabella mushrooms
1 cup steamed asparagus

EVENING SNACK

cup strawberries, cup raspberries with cup plain
yogurt
8 ounces 100% orange juice

DAY 3 FITNESS PLAN

WEDNESDAY

Warm-up

5 minutes

Resistance

Lateral raises
Hammer curls
Dumbbell kickbacks
Lat pull-downs
Bench press
Rope crunches
Side plank
Superman
Angle leg press
Bosu tilts
Repeat circuit for a total of two sets

Flexibility

Back/oblique stretch
Triceps stretch
Chest stretch
Inner thigh stretch
Hamstring stretch

DAY 4

THURSDAY

Calories: 1,935
Fat: 22.2%
Carbs: 52.6%
Protein: 25.2%
Sodium: 1,450 mg
Fiber: 44 g

BREAKFAST

1 cups oatmeal with cup blueberries and 1 cup skim
milk
1 slice whole wheat toast with 1 tablespoon unsalted butter

MORNING SNACK

cup mixed nuts (dry roasted, unsalted)
6 ounces 100% orange juice (100% juice, with pulp) (or
reduced sugar)

LUNCH

6 ounces grilled salmon on 2 cups spinach salad with cup

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