Verstegen Mark - Core Performance Women

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Table of Contents

Published by the Penguin Group
Penguin Group (USA) Inc., 375 Hudson Street, New York, New York 10014, USA
Penguin Group (Canada), 90 Eglinton Avenue East, Suite 700, Toronto, Ontario M4P 2Y3,
Canada (a division of Pearson Penguin Canada Inc.) Penguin Books Ltd, 80 Strand, London WC2R 0RL, England
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Penguin Books Ltd, Registered Offices: 80 Strand, London WC2R 0RL, England

Copyright 2009 by Athletes Performance, Inc.

Chart on pages 76-80 copyright 2009 by Athletes Performance, Inc.
All rights reserved. No part of this book may be reproduced, scanned, or distributed in any printed or electronic form without permission. Please do not
participate in or encourage piracy of copyrighted materials in violation of the authors rights. Purchase only authorized editions.
Published simultaneously in Canada

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Special books or book excerpts also can be created to fit specific needs. For details, write Penguin Group (USA) Inc. Special Markets, 375 Hudson Street,
New York, NY 10014.

Library of Congress Cataloging-in-Publication Data

Verstegen, Mark, date.
Core performance women : burn fat and build lean muscle / Mark Verstegen and Pete Williams.
p. cm.

eISBN : 978-1-101-17110-3

1. Endurance sports. 2. Physical fitness for women. 3. Exercise for women. 4. Nutrition.
I. Williams, Pete, date. II. Title.
GV749.5.V
613.7045dc22

Neither the publisher nor the authors are engaged in rendering professional advice or services to the individual reader. The ideas, procedures, and suggestions contained in this book are not intended as a substitute for consulting with a physician. All matters regarding health require medical supervision. Neither the authors nor the publisher shall be liable or responsible for any loss or damage allegedly arising from any information or suggestion in this book. While the authors have made every effort to provide accurate telephone numbers and Internet addresses at the time of publication, neither the publisher nor the authors assume any responsibility for errors, or for changes that occur after publication. Further, the publisher does not have any control over and does not assume any responsibility for author or third-party websites or their content.

http://us.penguingroup.com

INTRODUCTION:

THE SPARTAN WOMAN

Ive always been fascinated by Spartan women. In ancient Greece they were strong and independent, enjoying a level of respect, power, and status unheard of in their time. They owned land, were literate, and were encouraged to exercise, even competing alongside men in athletic contests. With Spartan men often away at war, the women were in charge.

The image of the Spartan woman has been more visible recently, fueled by the popularity of the movie 300. The actress Lena Headey stole the show with her powerful portrayal of Queen Gorgo, the wife of King Leonidas I.

According to legend, Gorgo once was asked why Spartan women were the only women in the world who could rule men. Her reply: Because Spartan women are the only ones who can give birth to real men.

Today women rule the world. Perhaps not when it comes to political office, though that is changing all the time, but in all other aspects of life. Women control family budgets, take an ever-increasing role in corporate leadership, and make up 55 percent of college enrollments. They organize social networks for themselves, friends, and family members, and generally are viewed as the pillars of their families and social groups. And, of course, they deliver the miracle of life.

Yes, the image of the Spartan woman is alive and well and, if youre reading this book, I have no doubt you exhibit those qualities, much like my wife, mother, sisters, and countless family members, friends, and colleagues.

When Pete Williams and I were asked to write Core Performance Women, we were a little taken aback. After all, we possess Y chromosomes. Plus, we viewed our previous books as not solely for men.

If anything, women embrace the Core Performance system more quickly than men since women generally are more cognizant of issues such as hip stability, balance, energy levels, and the role of proper nutrition.

Ours is not a no-pain-no-gain program, but since women have a higher threshold for pain, they tend to be more persistent when it comes to meeting physical challenges. Judging by the feedback weve received from our previous books, women embraced the Core Performance system as much as, if not more than, men.

Then it dawned on us that none of our previous booksand perhaps none in this massive fitness-book genrehave been written with this Spartan woman in mind. Plenty of trees have fallen to produce quick-fix diet-and-exercise books to tone up and create the perfect bikini body, preferably in twelve weeks or less. But nobody has offered an integrated lifestyle system to support these remarkable people, who just happen to be women.

How could all of us in this industry have overlooked this group of high achievers? How could we have failed to provide a specific support system for the most overtaxed members of society?

Its not the first time this has happened. My career has focused on creating an industry that provides world-class support to elite athletes, enabling them to run faster and perform better, injury- and pain-free, for longer periods of time. That sounds like an obvious idea, but nobody had done it on a large scale previously.

In recent years weve extended this concept to top business executives. Thousands of employees count on their leaders for direction and guidance, especially during difficult times. Yet who is there to support the corporate leader, making sure she has a system in place to sustain her energy levels and overall well-being while preventing long-term injury and ailments? Nobody, really. So weve provided that system for her.

And yet the vast majority of women still are unsupported, even though they fill the vital role of supporting and nurturing family and friends, typically more so than men, often in addition to playing a corporate leadership role. Its a job (or jobs) thats ever more pressure-packed in todays hectic, technology-based world where the obesity epidemic, economic crisis, and other concerns have converged to overwhelm even a Spartan woman.

When we talk about the human race or the race involving humans, we know that women run a steeper grade than men. Marketers target girls as young as three with messages of how they must look and what they must eat. Boys spend their childhoods blissfully ignorant of such pressures (while getting away with everything, it seems).

Girls have more opportunities to play sports than they did just fifteen years ago but suffer ACL knee injuries at a far greater rate than boys, even though girls typically dont play football. Boys have it easier in the teenage years, with physical and hormonal changes that pale in comparison to dealing with the start of four decades of menstrual cycles.

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