Smart Girls Do Dumbbells
Table of Contents
INTRODUCTION
CHAPTER I:
WHY MUSCLE MATTERS
  • Muscle Burns Calories, But That's Not All!
  • Muscle Is An Anti-Aging Tissue
  • Muscle Promotes Bone Health
  • Muscle Is Empowering
  • Muscle Helps Make Your Body Healthier
CHAPTER II:
EXCERCISE ARCHITECTURE - BUILDING THE HOUSE OF YOU
  • How Muscles Work
  • Building The House of You
    • Genetics
    • Gender
CHAPTER III:
THE EXCERCISE SUCCESS TRIAD
  • THE EXERCISE SUCCESS TRIAD: Knowledge
  • THE EXERCISE SUCCESS TRIAD: Results
  • THE EXERCISE SUCCESS TRIAD: Consistency
  • All Days Are Not Created Equal
CHAPTER IV:
YOU ARE YOUR OWN BEST COACH
  • Sure It's Hard But It Really Does Come Naturally
  • The “I Can't” Chant
  • Understanding Your Own “I Cant's”
  • Holding Onto Motivation
CHAPTER V:
HOW DO YOU FEEL ABOUT EXERCISE?
CHAPTER VI:
WHY SMART GIRLS DO DUMBBELLS
  • Dumbbells Give Results!UMBBELLS GIVE RESULTS!
  • Dumbbells — Also Called Free Weights — Set You Free
  • Dumbbells Mimic Real-Life Movements
  • Dumbbells Force You To Use Proper Lifting Techniques
  • Dumbbells Give You Training Flexibility
  • Dumbbells Are Inexpensive
CHAPTER VII:
...AND 7 OTHER SMART THINGS SMART GIRLS DO
  • 1. Take Care Of Your Heart
  • 2. Stand Tall
  • 3. Stretch Your Body — The Stretch Recipes
  • 4. Have Fun
  • 5. Eat Wise But Don't Deny
  • 6. Wear Properly Fitted Exercise Shoes
  • 7. Care For Themselves Physically And Emotionally
CHAPTER VIII:
CAN'T FORGET THOSE ABS!
  • Ab Anatomy
  • Ab Activity — What They Do
  • Ab Recipe #1 -- Target Area: Core -- Transverse Abdominis
  • Ab Recipe #2 -- Target Area: Lower Regions of the Abs
  • Ab Recipe #3 -- Target Area: External and Internal Obliques
  • Ab Recipe #4 -- Target Area: Upper Regions of the Abs
  • Ab Recipe #5 -- Target Area: Lower and Upper Abdominals
  • Ab Recipe #6 -- Target Area: Lower Abdominals and Muscles of the Pelvic Floor
  • Don't Forget to Breathe!
CHAPTER IX:
BUILDING YOUR PERSONALIZED DUMBBELL GYM
(FOR UNDER $99)
  • The Beauty of Dumbbells
  • Not a Room of One's Own
  • What Will I Need To Get Started?
  • Extra Stuff That's Fun To Have: Tubes, Bands and Balls
CHAPTER XI:
THE SMART GIRLS DUMBBELL EXERCISE RECIPES AND THE
30-DAYS AND YOU'RE ON YOUR WAY EXERCISE MENU
  • Five Functional Facts to Get You Started and Keep You Going
  • 30 Smart Girl Dumbbell Exercise Recipes
  • About The Thirty-Day Design
  • “30 Days And You're On Your Way” Exercise Menu
CHAPTER XII:
SMART GIRLS ASK SMART QUESTIONS
APPENDIX:
  • 6-Site Body Evaluation Log
  • Feelings of Energy Expended Scale
  • Daily Dumbbell Workout Schedule
  • How Much Do I Burn?
  • Body Mass Index Grid
  • BMI Classifications