Marco Borges - Power Moves: The Four Motions to Transform Your Body for Life

PRAISE FOR

POWER MOVES

THUMBS UP! MICHAEL HURTADO OF THE FITNESS STATION

PRAISE FOR

MARCO BORGES

Because Marcos philosophy of a healthy lifestyle is comprehensive and encompasses
elements of nutrition, physiology, and psychology, people who apply his principles
to their own lives often feel dramatically better about themselves.

JASON YOUNGMAN, PH.D., SPORTS PSYCHOLOGIST, AND IRONMAN ATHLETE

Marco has been a mentor, a motivator, and a brilliant teacher of the idea
that working out is not just a temporary fix to lose weightits a way of life.

He is not just a trainer. For me and many others, he has been more like a
new pair of glasses in life. And boy, do we see the difference.

PHARRELL

As a professional athlete Ive been very fortunate to be able to train with
some extraordinary trainers, but none of them was as knowledgeable and
passionate as Marco. One thing I quickly realized was that training with
Marco would be a life-changing experience. My only regret is that I didnt
get a chance to meet Marco earlier on in my careerinstead of playing
eight years, I would have played fourteen!

HENRY CROCKETT, EIGHT-YEAR NFL VETERAN (ATLANTA FALCONS, MINNESOTA VIKINGS)

Marco is blessed with two gifts that are not commonly seen together:
He is an amazing innovator and a superb motivator.

MARK A. ROSENBERG, M.D., PRESIDENT, THE INSTITUTE FOR HEALTHY AGING

THE 4 MOTIONS TO TRANSFORM
YOUR BODY FOR LIFE

MARCO BORGES

With a Foreword by Jay-Z

Celebra

Published by New American Library, a division of 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 Penguin Ireland, 25 St. Stephens Green, Dublin 2, Ireland (a division of Penguin Books Ltd.) Penguin Group (Australia), 250 Camberwell Road, Camberwell, Victoria 3124, Australia (a division of Pearson Australia Group Pty. Ltd.) Penguin Books India Pvt. Ltd., 11 Community Centre, Panchsheel Park, New Delhi - 110 017, India Penguin Group (NZ), 67 Apollo Drive, Rosedale, North Shore 0632, New Zealand (a division of Pearson New Zealand Ltd.) Penguin Books (South Africa) (Pty.) Ltd., 24 Sturdee Avenue, Rosebank, Johannesburg 2196, South Africa

Penguin Books Ltd., Registered Offices:

80 Strand, London WC2R 0RL, England

Published by Celebra, an imprint of New American Library, a division of Penguin Group (USA) Inc. Previously published in a Celebra hardcover edition.

First Celebra Trade Paperback Printing, January 2010

10 9 8 7 6 5 4 3 2 1

Copyright Marco Borges, 2009

Foreword copyright Jay-Z, 2009

Under Armour names and logos appear by permission of Under Armour, Inc.

All photographs by Jon Moe

All rights reserved

CELEBRA and logo are trademarks of Penguin Group (USA) Inc.

The Library of Congress has cataloged the hardcover edition of this title as follows:

Borges, Marco

Power moves: the four motions to transform your body for life/Marco Borges; with a foreword by Jay-Z.

p. cm.

ISBN: 978-1-101-65121-6

1. Exercise. 2. Physical fitness. 3. Nutrition. 4. Diet. I. Title.

GV481. B633 2009

613.7dc22 2008033693

Set in Bembo

Designed by Pauline Neuwirth

P RINTED IN THE U NITED S TATES OF A MERICA

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To my wife, Marilyn, and son, Marco, Jr., for their love,
support, inspiration, and so much more.
Also to my mother, Esther, my brother, Alfredo,
and my sister, Jennifer, with lots of love.

I ve had success in my life because of two key factors: I strive to be nothing short of the best and I only surround myself with the best. Before the ink on my signature dries, the media is reporting my next moves, but whats seldom reported is what keeps me motivated, strong, and powerfulmy Power Moves. In continuously striving to be the best, I need to operate with my health in full gear. My health is my most valuable asset. I cant strike a deal to acquire optimal physical stamina for life. I have to earn it. In doing so, I turn to one person and one person only: the worlds best personal trainer, Marco Borges.

There are lots of people who are great at what they do. But then there are those who are the best of the best. Its true in all fields. What it takes to be the worlds best trainer may be subjective, but to me its all about simplicity, innovation, and motivation. Marcos approach is rooted in an incredibly simple approach: his four Power Moves. Marco focuses on moving your four major jointsshoulders, hips, elbows and kneesinstead of your muscle groups. In fact, these four motions can work every muscle in your body! It sounds obvious, but once you understand how different movements of the joints stimulate different sets of muscles you can really do anything you want. Marcos Power Moves have completely redefined my notion of exercise.

Ive probably gotten slightly more patient as the years have gone on, but I still cant deal with anything thats boring or just the same thing over and over. Marco is an innovator and not about routines. Every day is a new adventure. He doesnt just give you a bunch of exercises to do, or a bunch of rules about what to eat and what not to eat. He teaches you how to