Gina Harney - HIIT IT!: The Fitnessistas Get More From Less Workout and Diet Plan to Lose Weight and Feel Great Fast

The Fitnessistas Get More from Less Workout and Diet Plan to Lose Weight and Feel Great Fast

Gina Harney

Visit our website at www.demoshealth.com

ISBN: 978-1-936303-67-0

e-book ISBN: 978-1-617052-21-7

Acquisitions Editor: Julia Pastore

Compositor: diacriTech

2015 by Gina Harney. All rights reserved. This book is protected by copyright. No part of it may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission of the publisher.

Medical information provided by Demos Health, in the absence of a visit with a health care professional, must be considered as an educational service only. This book is not designed to replace a physicians independent judgment about the appropriateness or risks of a procedure or therapy for a given patient. Our purpose is to provide you with information that will help you make your own health care decisions.

The information and opinions provided here are believed to be accurate and sound, based on the best judgment available to the authors, editors, and publisher, but readers who fail to consult appropriate health authorities assume the risk of injuries. The publisher is not responsible for errors or omissions. The editors and publisher welcome any reader to report to the publisher any discrepancies or inaccuracies noticed.

Library of Congress Cataloging-in-Publication Data

Harney, Gina.

HIIT it! : the fitnessistas get more from less workout and diet plan to lose weight and feel great fast / Gina Harney.

pages cm

Includes bibliographical references and index.

ISBN 978-1-936303-67-0

1. Reducing exercises. 2. Reducing diets. 3. Physical fitness. 4. Weight training. 5. Weight loss. 6. Nutrition. I. Title.

RA781.6.H355 2014

613.7dc23

2014027380

Printed in the United States of America by McNaughton & Gunn.

14 15 16 17 18 / 5 4 3 2 1

To Tom, Olivia, and my family for their love, support, and
encouragement. Im a lucky girl to have you in my life.

Being busy does not always mean real work. The object of all work is production or accomplishment and to either of these ends there must be forethought, system, planning, intelligence, and honest purpose, as well as perspiration.

Thomas Edison

To all of my friends just getting started in fitness: Welcome to the start of a new and healthy lifestyle. Im cheering for you every step of the way! Because you made the choice to be here, you will succeed. You have to want it for yourself to go after your goals, and by picking up this book, I hope you can find some useful tools to help you along your journey.

Although I am a certified group fitness instructor, personal trainer, and weight loss specialist, Im not a medical doctor. Its within the scope of my knowledge and experience to make suggestions regarding healthy choices, portion control, and recipes; however, I am unable to make recommendations for special populations and unique needs. I enlisted the help of Anne Mauney to ensure that the meal and nutrition guidelines in this book are effective, safe, and align with general recommendations.

Anne Mauney, MPH, RD, is a Washington, DC, area registered dietitian with a Masters of Public Health in Nutrition from the University of North Carolina at Chapel Hill. Anne owns her own nutrition counseling private practice, through which she works with both virtual and in-person clients to help them to lose or maintain weight, feel healthier, and improve their relationships with food. She teaches clients how to eat intuitively, encouraging them to ditch the calorie counting diet mentality and enjoy whole, real foods (which includes dessert!). In addition to her client work, Anne is also the author of the healthy living and fitness blog fANNEtastic food (www.fannetasticfood.com), which she uses as a way to inspire readers to live happier, healthier lives through nutrition and exercise. On her blog, youll find quick and easy meal ideas, simple healthy recipes, running training plans and adventures, and more.

To create the workout plans in this book, I thoroughly researched the most effective methods for combining strength and cardio into a solid routine to maximize your workout time. I send endless gratitude to Dr. Len Kravitz and Michael Zulh, MS, for their extensive research and studies regarding high-intensity interval training (HIIT). Their work encouraged me to expand my knowledge and understanding of HIIT, and I became a HIIT sponge, learning and experimenting as much as possible to share it with you. I hope this book can serve as your everything-HIIT resource and assist you in creating and changing the journey that starts right now.

Lets HIIT it, shall we?

Thank you so much to everyone who helped to make this book, and lifelong dream, a reality.

Special thanks to my agent, Chris Park, for your support, guidance, and tenacity over the past few years. You stuck with me through multiple proposals, concepts, and life changes along the way, and I couldnt be more appreciative.

To Julia Pastore, thank you for not only your editing prowess, but for being the one to initiate this incredible opportunity. It has been a pleasure to work with you on this book, and Im filled with gratitude for your guidance and assistance along this journey.

Thanks to Lee Oglesby, Lucy Frisch, and the entire Demos Health team for bringing these pages to life.

Thanks to James Patrick for the beautiful photos. Its always an honor to work with you and I am so grateful for your expertise.

To Anne Mauney, thank you for your nutritional expertise and friendship allthedays.

To my family, I am thankful for all of your love and support in my many endeavors. My nana and mom were always in the front row of my dance practices and recitals, and their cheers will remain in my heart while I tackle the many things I love and that Im so grateful to do each day.