Dr. Glenn to re-release his first book
I’m currently revising my first book, “33 Days to a Stronger, Leaner, and Better You” for release on Amazon’s Kindle Platform!
The first version was self-published and a hit among my patients. I’m looking forward to making the book more accessible to a wider audience.
Here’s the Table of Contents:
Introduction……………………………………………………………………………………………………………….1
Agenda for Your 33 Day Program……………………………………………………………………………….1
Personal Purpose Worksheet……………………………………………………………………………………..3
The Stronger‐Leaner‐Better FoodSelf‐Test…………………………………………………………………4
The Stronger‐Leaner‐Better Exercise Self‐Test…………………………………………………………….5
The Stronger‐Leaner‐Better Sleep Self‐Test………………………………………………………………..6
The Stronger‐Leaner‐Better Stress Self‐Test……………………………………………………………….7
What Do These ScoresMean?…………………………………………………………………………………….8
Full Week 1 (Days 1-7)……………………………………………………………………………………………….9
Day 1‐ Nutrition‐ Water…………………………………………………………………………………………….10
Day 2‐ Exercise ‐ The 4 Primary Weight Training Exercises…………………………………………..12
Day 3‐ Sleep‐ Start Getting to Bed By 10:00……………………………………………………………….20
Day 4‐ Stress ‐ LearntoBreathe………………………………………………………………………………..23
Day 5‐ StartKeeping a Food Log……………………………………………………………………………….24
Day 6‐ ReviewDay /Victory day /Catchupday………………………………………………………….26
Day 7‐ Take it Easy,Have FunDay,Grocery Shopping…………………………………………………27
Full Week 2 (Days 8-14)…………………………………………………………………………………………..29
Day 8‐ Nutrition‐Getting EnoughQuality Protein……………………………………………………….30
Day 9‐ Exercise‐ Interval Cardio /Fat Loss Training……………………………………………………..34
Day 10‐ Sleep‐ Cut Downto Minimal Caffeine Use and Start Letting Your Adrenals
Recover…………………………………………………………………………………………………………………..36
Day 11‐ Start Yoga /Grocery top‐off…………………………………………………………………………..38
Day 12‐ Take Out Your Food Journal and See ifDairy Products are Bothering You………..43
Day 13‐ ReviewDay /Victory Day /CatchUp Day………………………………………………………..44
Day 14‐ Take it Easy,Have FunDay,Grocery Shopping……………………………………………….45
Full Week 3 (Days 15-21)…………………………………………………………………………………………46
Day 15‐Nutrition‐ Kick the Sugar Habit……………………………………………………………………….47
Day 16‐ Exercise Stronger‐Leaner‐Better Abs /Designing Your OwnExercise Program…49
Day 17‐Sleep‐ The “TV Fast”……………………………………………………………………………………..54
Day 18‐ Stress‐ Address Your Stress Planning Session/Grocery Top‐Off……………………….55
Day 19‐ CatchUp onYour Food Journal /Doesn’t Fruit ContainSugar,Too?………………..58
Day 20‐ ReviewDay /Victory Day /CatchUp Day……………………………………………………….59
Day 21‐ Take it Easy,Have FunDay,Grocery Shopping,Previewof Day22(read before grocery shopping)……………………………………………………………………………………………………60
Full Week 4 (Days 22-28)………………………………………………………………………………………..61
Day 22‐ Nutrition‐Go GlutenFree – The 12DayExperiment…………………………………………62
Day 23‐Exercise ‐ Bodyweight Exercise Program………………………………………………………..64
Day 24‐ Sleep‐ ACheck‐Up for Your Bedroom……………………………………………………………69
Day 25‐Stress‐ HiddenDigestive Problems/Grocery Top‐Off………………………………………71
Day 26‐ CatchUp onYour Food Journal / Is Fatthe Boogey Man?……………………………….73
Day 27‐ ReviewDay /Victory Day /CatchUp Day……………………………………………………….74
Day 28‐ Take it Easy,Have FunDay,Grocery Shopping………………………………………………75
The Final Five Days………………………………………………………………………………………………….76
Day 29‐ Take a Look Back at All ThatYou’ve Accomplished&The 90/10Rule………………77
Day 30‐ Supplements: The Good,The Bad,andThe Useless……………………………………….78
Day 31‐ Meet the Kettlebell………………………………………………………………………………………79
Day 32‐Schedule a Sleep‐InWeekend /PlanYour Next Vacation/Grocery Top‐Off……..83
Day 33‐ Where Do YouGo From Here?………………………………………………………………………84
Referencesand Further Reading………………………………………………………………………………85
The Stronger‐Leaner‐Better FoodSelf‐Test……………………………………………………………….88
The Stronger‐Leaner‐Better Exercise Self‐Test………………………………………………………….89
The Stronger‐Leaner‐Better Sleep Self‐Test………………………………………………………………90
The Stronger‐Leaner‐Better Stress Self‐Test……………………………………………………………..91
The Food Logs………………………………………………………………………………………………………….93
Workout Calendar………………………………………………………………………………………………….122
About Dr. Glenn Hyman………………………………………………………………………………………….123
Stay tuned for more to come.