Running and Fat Burning for Women (eBook)

Jeff Galloway and Barbara Galloway live in Atlanta, GA. Jeff was a fat 13 year old, who was forced to exercise at his school. While he did not experience success for several years, he continued to work out and learn from mistakes and qualified for the US Olympic Team 14 years later. For fifty years he has researched and tested exercise and nutrition programs and strategies. Barbara has her BS and MS Degrees in Physical Education. She has been a teacher, has designed exercise programs, and has worked with Jeff in a series of projects, clinics, books over their 30+ years of marriage.

Cover 1
Contents 6
Read This First! 8
You're in Control 10
A Positive Relationship With Food 13
Gentle Exercise Is the Key 17
Women's Issues 25
Women-Specific Exercise Issues 27
Heroes: Women Like You Who Burned It Off 45
Fabulously Full Figured? 52
Family and Friend Issues 59
Getting Kids or Adults Into Exercise 60
Eating with a Purpose 65
Understanding Fat Accumulation & Burn-off
Your Fat Burning Tool Kit 73
Managing the Calorie Budget 77
The Eating Plan: Meal by Meal 81
Practical Eating Issues 89
Good Blood Sugar = Motivation 95
Nutrition Advice from Nancy Clark 98
Exercise Is Fun! If You Stay in the Fat-burn Zone 106
What Do You Need to Get Started? 107
The Best Fat Burning Exercises 113
Your First Week - How to Begin and Continue 115
Training Program: The Next 3 Weeks 122
The Next 22 Weeks 126
How to Burn Up to 65 Pounds a Year 129
Eating For Exercise 132
Motivation 140
No More Excuses 141
How to Get Motivated and Stay Motivated 145
Tips & Techniques
The Correct Shoe Can Make a Huge Difference 151
Walking Form and Shuffling 155
The Galloway Run-Walk-Run Method 159
Staying Injury Free 162
Troubleshooting 168
How Do I Start Back when I've Had Time Off? 168
It Hurts! Is it just a Passing Ache, or a Real injury? 169
No Energy Today 171
Side Pain 172
I Feel Great One Day ... but not the Next 172
Cramps in the Muscles 174
Nausea or Diarrhea 176
Headache 177
Should I Exercise when I Have a Cold? 178
Street Safety 179
Dogs 181
The Clothing Thermometer 183
What Does the Research Say? 185
Products That Enhance Exercise 190
Credits 198