Ator Jen - Shape-Up Shortcuts: Score a Hotter, Healthier Body in Half the Time!

This book is intended as a reference volume only, not as a medical manual. The information given here is designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment that may have been prescribed by your doctor. If you suspect that you have a medical problem, we urge you to seek competent medical help.

The information in this book is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publisher advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training, and fitness. The exercise and dietary programs in this book are not intended as a substitute for any exercise routine or dietary regimen that may have been prescribed by your doctor. As with all exercise and dietary programs, you should get your doctors approval before beginning.

Mention of specific companies, organizations, or authorities in this book does not imply endorsement by the author or publisher, nor does mention of specific companies, organizations, or authorities imply that they endorse this book, its author, or the publisher.

Internet addresses and telephone numbers given in this book were accurate at the time it went to press.

2013 by Rodale Inc.

Photographs 2013 by Rodale Inc.

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Womens Health is a registered trademark of Rodale Inc.

Book design by Mike Smith

Photographs by Beth Bischoff

Library of Congress Cataloging-in-Publication Data is on file with the publisher.

ISBN 9781623362041 direct hardcover

ISBN 9781623362034 trade paperback

eISBN 9781623362058

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No success is ever just about a finish lineits about the people who are there for you every step of the race, cheering you on, picking you up, and making you feel like a winner regardless of the final score.

To my amazing family and friends... thank you for being there to share in every accomplishment, big and small.

Shape-Up Shortcuts would not have been possible without the help of so many. Id like to take this opportunity to thank a few of them.

Michele Promaulayko: Ill be forever grateful that you welcomed me onto the Womens Health team more than 4 years ago and for your continued support, trust, and guidance. Its been an honor to work for such a game-changing brand, and I cant wait to see whats next for us.

Adam Campbell: You have been a mentor, friend, and an invaluable bank of knowledge. I couldnt have dreamed that I would be here today, and I can say with no exaggeration that without your time and attention over the years, I wouldnt be.

Id especially like to thank Maria Rodale and the entire Rodale family for spearheading the passionate company that makes this all possible; Mary Ann Naples, Amy King, Jeff Csatari, Debbie McHugh, Ursula Cary, Mike Smith, Hope Clarke, Jess Fromm, and the rest of the books team for this incredible opportunity and for their tremendous efforts that made it a reality; Michelle Janowitz for her careful copyediting; Beth Bischoff for her beautiful photography; Melissa Wood, Lauren Williams, and Devon Ericksen for being amazing models of health, fitness, and happiness; Lindsey Benoit and Allison Keane, in advance, for their tireless promotion of this book; Theresa Griggs, Cathryne Keller, Genevieve Nutting, and especially Caitlin Carlson, for their invaluable behind-the-scenes work. This book is only possible thanks to each of you.

To the entire Womens Health staff: Im truly privileged to work beside such intelligent, supportive, and talented women. This is my dream job, in no small part thanks to all of you.

Fitness is a deep-rooted foundation in my life, and I have had so many influential coaches, teammates, and mentors. (Like Jen Haney: You always demanded our best effortit has made me a better athlete and person.) But Im truly indebted to the brilliant fitness experts who have been willing to share their unparalleled knowledge with me. Even at the top of their game, they never stop improvingwhich keeps me inspired and elevates the entire industry. In particular... Rachel Cosgrove: You have been an irreplaceable part of the Womens Health fitness team; we are stronger (literally!) because of you. Craig Ballantyne, Mike Boyle, Hannah Davis, Todd Durkin, BJ Gaddour, Tony Gentilcore, Bill Hartman, David Jack, Andrew Kastor, Robert dos Remedios, Mike Robertson, Dan Trink (and Joe Dowdell and everyone at Peak Performance), Mark Verstegen, and Valerie Waters: Im humbled by your enthusiastic support and honored by your contributionswithin these pages and over the years in Womens Health.

Grandma: Youve used every birthday, Halloween, Easter, Valentines Day, and just-because opportunity to fill my mailbox. In an age of text, Facebook, and gchat, you remind me that some shortcuts arent worth takingand nothing replaces the thoughtfulness of a handwritten note.

To my brothers: Tim, you support, love, and look out for me (especially when it comes to my music choices)what more could I ask for in a big brother? Kyle, I dont know what our family would have done without you; keep working hard on and off the fieldand always save Christmas Eve for cookie deliveries.

Mom: You gave this small-town Ohio girl the confidence to chase her wildest dreams (like working for a major womens magazine in New York City) and taught her to take pride in being smart, strong, and driven. Im a more ambitious and grateful person through your example.

Dad: Youve put in endless miles to make my dreams come true. Thank you for showing up to every single game, no matter what. The sidelines have changed (you check my tweets instead of my stats), but youve never stopped rooting for me. Your advice continues to push me: Walk it off, stay positive, and dig deep for one more Sprint!

I just dont have time....

Its one of the most turned-to excuses for not working outand its not entirely inaccurate. Sure, most of us could spend fewer minutes surfing Facebook or catching up on episodes of The Bachelor, but even when you just consider the average persons must-do list (like sleeping, working, eating, commuting, showeringjust to name a few), 24 hours sure do start to fill up fast.

Lets get something straight right out of the gate: Im not here to challenge your time-crunched scheduleand Im certainly not going to make you feel guilty for putting off a workout from time to time. Fitness is in my job title, and even Im not immune to daily time-management (and motivation) struggles. I spend long hours behind a desk (and not a standing one). I work late, and I hardly ever get a full 8 hours of sleep. I actually enjoy and look forward to working out, and even Im guilty of letting weeks pass without going to the gym. So trust me, my viewpoint comes from nowhere close to a high horse. I get where youre coming from, because Im right there next to you.