Debbie Rocker - Training for Life: Walk Your Way to Fitness and Weight Loss in 14 Days

Copyright 2007 by Debbie Rocker

CD copyright 2007 Debbie Rocker

All rights reserved. Except as permitted under the U.S. Copyright Act of 1976, no part of this publication may be reproduced, distributed, or transmitted in any form or by any means, or stored in a database or retrieval system, without the prior written permission of the publisher.

Springboard Press

Hachette Book Group

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Springboard Press is an imprint of Warner Books. The Springboard name and logo are trademarks of Hachette Book Croup USA.

First eBook Edition: October 2009

ISBN: 978-0-446-56702-2

A complete workout plan that changes your life, not just your body

TRAINING FOR LIFE
helps you shed unwanted weight and keep it offfor good!

There are hundreds of reasons youre not in the shape youd like to be. Hectic schedules, stress, and the availability of junk food are just a few of the factors that keep you from feeling and looking great.

Now, with TRAINING FOR LIFE, expert fitness coach Debbie Rocker shows you how to get the body youve always wanted while changing your mind for the long term. Her 14-day fitness and weight-loss program will tone muscle, build bone density, and speed weight loss using three crucial components:

• walking, the bodys most natural form of exercise
• a Workln system that changes the way you think about your body and yourself
• an eating plan thats delicious and easy to follow

Debbie uses her skills as an award-winning athlete and a trainer to the stars to personally coach you to a fitness state of mind while also improving your self-confidence. She believes that if we dont change our minds to match our new bodies when we lose weight, our bodies will just change backas they always do with conventional diet and weight-loss programs.

TRAINING FOR LIFES total transformation program is sure to convert even those who have tried all the latest fad diets and failed. With her enclosed audio CD, Debbie will be there with you as you walk your way to weight loss.

DEBBIE ROCKER holds an ultra-endurance world record in cross-country cycling, is a celebrity fitness trainer and motivational coach, and is one of the original developers of spinning, the worldwide indoor-cycling phenomenon. She created the WALKVEST, a weighted fitness vest that has received praise from fitness experts around the country. She has trained and coached such celebrities as Marcia Cross, Rachel Hunter, and Michael Chiklis. She lives in Los Angeles.

Jacket design by David Huang
Author photographs by Marc Kayne

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PRINTED IN THE U.S.A.

I am guided and supported by well-being, the Divine nature of the Universe, and I thank God that I know that.

To my family: You have each given me (probably without even knowing it) something so loving, so valuable, and so permanent. Each one of you has impressed upon me, in your own special way, how important it is for us to be genuinely ourselves. I love you all.

Hirsh: Your spirit in business, and in life, is the same: generous, hopeful, and endlessly confident. But more important still is our friendship; I have always, always, always needed a friend like you.

Tory: You have seen me, really known me, and still trusted and believed in me.

You have tirelessly and lovingly helped me help myself, and I thank you for your unwavering faith in and unconditional love for me.

Nina: You have helped me feel whole, healthy, and complete. You have been gentle, generous, kind beyond reason, and a springboard for moving forward in my life.

Training/or Life is dedicated to all of you.

M any people participated in the creation of this book, and I would like to thank all of them, particularly:

Carol Mann: My literary agent. Wow, it just occurred to me that 1 have an agent but not just an agent, a special person who trusted me, and my instincts, and helped me realize a dream. Thank you.

Jill Cohen and Karen Murgolo: My publisher and my editor. We had an immediate respect for, and understanding of, each others needs and desires, and had a shared vision that grew into a relationship and a book. What a pleasure. To you who graciously and generously opened the gates of opportunity for me please accept my heartfelt respect and thanks.

This book, too, is for you.

Laura Tucker: My collaborator and co-writer. I really cannot thank you enough! Your insight, intelligence, and professionalism made writing this book a pleasure. Your enthusiasm and ability to embrace my ideas, your understanding of me and of my way of seeing things as we progressed made our partnership a rewarding and joyful one. I send great thanks and appreciation to yon.

Debbie Rocker

First and foremost Id like to thank the amazing Debbie Rocker. Her wisdom and sense of humor made this collaboration a truly wonderful experience.

Id also like to thank the following people: Carol Mann for the introduction and her assistance along the way; Jill Cohen, Jamie Raab, Karen Murgolo, and the team at Springboard for their tireless support; the Tuckers, the Crowells, and Latoya Kelly for pinch-hitting; and Doug and Lily for everything else.

Laura Tucker

W ere out of shape for our lives.

Molly still blames baby weight for the forty extra pounds shes carrying on her petite frame, although her youngest child is eight. She hates full-length mirrors and wont let her husband see her without clothes; needless to say. the romance in that relationship is dwindling.

Jane has spent the last fifteen years losing and then gaining back the same twenty-five pounds. By now she has two complete wardrobes: a fat one and a skinny one and two personalities to match.

Donna looks great, but maintaining her beautiful body is driving her and everyone around her crazy. She hasnt eaten butter or a whole egg since nonfat foods got their own aisle in the supermarket, and at restaurants she makes waiters and everyone else at the table miserable with her list of demands. On one memorable occasion she ignored the menu entirely and ate carrots from a Tupperware container with the restaurants silverware.

Alexs doctor has read him the riot act over his high cholesterol. Alex knows hes in trouble; he can barely breathe when he climbs the short flight of stairs up to his office door, and he hates what he sees in the mirror. But he says that no matter what he does, he cant seem to shed the pounds that are killing him.

Almost everyone I know is out of shape, and not just physically. More and more, striving for the so-called American Dream is turning our lives into nightmares. Were overworked and unfulfilled, undernourished and overfed, quick-tempered and slowly running ourselves into the ground. Obesity is at an all-time high, and so is the money were pouring into the diet and weight-loss industry.