FSB Author Article
The
Entrepreneur
Diet
The On-the-Go Plan for Fitness, Weight Loss, and
Healthy
Living
By
Tom Weede
Published by Entrepreneur Press
December 2006;$22.95US; 978-1-599180-60-1
"A Diet for Those Too Busy to Diet!"
Mainstream diets, daily two-hour workouts . . . They just don't fit the lifestyles of busy entrepreneurs, or anyone who's crunched for time. If you have a daily routine that keeps you constantly on the go, you know just what we mean. That's why the publishers of Entrepreneur magazine and an advisory board of world-renowned experts in nutrition, health, exercise, goal-setting and business joined forces with Tom Weede to develop this groundbreaking diet and exercise plan.
Shed pounds, shape up and boost energy in just six weeks! Eat healthy without sacrificing taste or time with a six-week meal plan that offers both traditional meals and "Quick Fix" options from Starbucks, McDonald's, great restaurants and more. Start a workout plan that works with your schedule, not against it.
Designed exclusively for busy people with demanding schedules who don't think they have time for a weight-loss program, this easy-to-use diet and fitness plan delivers what's important -- lasting weight-loss results.
In addition to The Entrepreneur Diet Six-Week Meal Plan, Weede covers:
Eight
must-have habits for shedding fat
The Quick-Start Action Plan that works with
any busy schedule
Healthy selections from fast food to frozen dinners to
restaurant fare
"Stealth" exercises that can be done on an airplane,
at a desk or in a car
Four core elements that help control stress and increase energy
The business-fitness connection and how it boosts success
Author
Tom Weede, a former senior editor of Men's Fitness
magazine, is a certified health/fitness instructor with the American
College of Sports Medicine as well as a certified strength and
conditioning specialist with the National Strength and Conditioning
Association. He overcame struggles with his weight by starting a
regular running routine in his late
20s. He is now an avid runner and cyclist and has completed several
Ironman triathlons. Currently a freelance writer specializing in health
and fitness topics, he lives with his wife Adrienne in Oro
Valley, Arizona.
Reviews
"I used to think that I couldn't make the time to work out and eat
well. Now I realize I can't afford not to make the time."
--Brian Scudamore, Founder and CEO, 1-800-GOT-JUNK
"As a professional who is constantly on the go at work, I know how
easy
it is to munch on convenience foods or forget to eat altogether. This
books
provides a logical, easy-to-follow plan to improve the way you feel and
the way
you perform at work and in your daily life."
--Chad Luethje, Executive Chef, Red Mountain Spa
"Many entrepreneurs with great intentions have sacrificed their
health
for their visions and passion. I am convinced that peak performance
demands peak
health and well being, and Tom has delivered a roadmap."
--Margaret Moore, Founder and CEO, Wellcoaches Corporation
"It becomes easy to put one's personal heath and well being on the
back
burner while striving for business success. The Entrepreneur Diet
can
help business owners take care of their most important asset --
themselves."
--Don R. Powell, Ph.D., President and CEO, American Institute for
Preventative
Medicine
Excerpt
The following is an excerpt from the book The
Entrepreneur Diet
by Tom Weede
Published by Entrepreneur Press ; December
2006;$22.95US; 978-1-599180-60-1
Copyright © 2007 by Entrepreneur Media, Inc.
Quick-Start Exercise
At it’s most basic level, exercise is nothing more than your muscles,
bones, and heart working as they were designed so well to do
-- to move. And even with a crowded schedule, you can work
physical activity into your life just about anywhere and with minimal
equipment.
If you're at the office, take a 15-minute break in the morning or afternoon to complete this session -- and you'll have your first workout under your belt before you go home. If you're at home, take 15 minutes before lunch or dinner to knock out the routine. The movements are unobtrusive -- you can think of them as "stealth" exercises.
This first step will serve as a springboard to more fitness and dietary changes in your life. And once you learn these movements, the more challenging habit changes will be easier. But even when you become more advanced, or if you are right now, these simple exercises provide a refreshing break during the day. They can also serve as a fast workout for those inevitable times when your schedule is too hectic for longer workouts.
Still, if you do nothing with this book other than take away these exercises and this chapter's action plan, you'll be doing something powerful for your body and mind.
A note on terminology: A "repetition" or "rep" is one complete movement of a given exercise. A "set" is a given number repetitions done in sequence. Start by doing one set for each exercise -- if you feel good, you can add a second set. Do two sessions this week.
Desk Exercises
Chair Leg Extension
Muscles strengthened: Quadriceps (thighs)
Press your tailbone firmly against the back of the chair. If the chair
is adjustable, move the height so your thighs are parallel to the
ground. Lightly grasp the armrests or the edges of the seat pad.
Keeping your back straight and looking straight ahead, slowly extend
your right leg with your foot flexed toward your shin. At the top of
the movement, your leg should be fully extended, but don't forcefully
lock out your knee. Slowly return to the starting position. Do 10
repetitions, then repeat with your left leg (this is one set).
Isometric Hand Press
Muscles strengthened: Biceps, triceps, chest
Sitting upright in your chair, grasp your hands together in front of
your chest, and firmly press them together. Make sure you continue to
breathe throughout the exercise. Hold for 10 seconds and then relax for
10 seconds, then repeat four more times.
Wall Push-Off
Muscles strengthened: Chest, triceps, shoulders
Stand about three feet from a wall, and place your hands flush against
the wall, about shoulder-width apart. Slowly lower your body toward the
wall by flexing
your elbows. When your elbows are aligned with your torso, push back
up. Do 10 repetitions. Make this exercise more challenging by using
your desk: Stand several feet away and position your hands on the edge
of the desk, shoulder-width apart. Then repeat the raising and lowering
of your body by flexing your elbows.
Overhead Press
Muscles strengthened: Shoulders
Sitting upright in your chair, flex your elbows so that your left hand
is in front of your left shoulder, and your right hand is in front of
your right shoulder. Your elbows should be slightly flared out to the
sides, just below shoulder-level. Lightly clench your fists with palms
facing forward. Next, fully extend your elbows without locking them
out, with your hands moving toward the center
over your head. Slowly return to the starting position. Complete 10
reps. To make the exercise more difficult, use a book to press
overhead.
Drawing-In Maneuver
Muscles strengthened: Mid-section
Sit upright on the edge of your chair, grasping the arm rests or the
edges of the seat pad. You can also stand with your hands on your hips,
feet shoulder-width apart. Next, pull your stomach up and in as far as
possible -- think of pulling your belly button toward your spine. Hold
that position for the count of five to ten, then release. Do 5 to 8
repetitions.
Flexibility Exercises
Side Bend
Muscles stretched: Back and sides
Sit at the edge of your chair with your back straight, and interlace
your fingers with your palms facing away from you. Reach your arms
straight above your head, then lean to the left from the waist and
hold. Next lean to the right and hold.
Cross Arm
Muscles stretched: Upper back
Sit upright and bring your right arm across your upper body at about
shoulder level. Your elbow should be slightly flexed. With your left
hand, grasp under your right arm just above the elbow. Gently pull your
right arm across your chest, toward the left, and hold. Don't shrug
your
shoulders -- keep them relaxed. Repeat with your left arm across your
upper body.
Neck Stretch
Muscles stretched: Neck
Sit or stand with your head upright. Slowly turn your head to the right
as far as comfortably possible and hold, then turn slowly to the left
and hold. Next, let your head fall gently toward your chest and hold.
Avoid tilting your head backward -- it weighs about 10 pounds, so this
can put too much stress on your upper spine.
Copyright © 2007 by Entrepreneur Media, Inc.