50 Fitness Tips You Wish You Knew Audiobook Resources

Introduction

Free Excuse Proof Fitness Survival Guide

Chapter 1 – The Key to Permanent Weight Loss and Lasting Success

How to Create a Habit Effortlessly… With a Bag of Carrots: https://www.youtube.com/watch?v=HlcMgcs3Txc

Mini Habits for Major Results: https://excuseproof.com/mini-habits-for-major-results

3 Magic Words to Overcome Overwhelm: http://www.pickthebrain.com/blog/3-magic-words-overcome-overwhelm

Chapter 5 – Secrets To Serene Sleep

http://EarthingInstitute.net

http://stereopsis.com/flux

Chapter 6 – How To Grow Your Brain And Change Your Genes

Video on Epigentics: https://www.youtube.com/watch?v=4iCcnDuY6-4

Here are some more resources from Zen Habits on how to meditate and make it part of your life: http://www.zenhabits.net/meditate

Here are some free guided mindfulness meditation tracks from UCLA’s Mindful Awareness Research Center: http://marc.ucla.edu/body.cfm?id=38

As a bonus, for those interested in growing parts of the brain associated with developing a higher IQ and other mental benefits, check out this article and free software:

http://www.bulletproofexec.com/how-to-add-2-75-iq-points-per-hour-of-training

http://brainworkshop.sourceforge.net

Chapter 7 – Become Happier To Become Healthier

For more stress reduction tips and strategies, I suggest checking out the free de-stress kit from Heartmath at heartmath.com/destresskit. Also check out the book “The Heartmath Solution.”

For more tips on gratitude, check out my youtube video at excuseproof.com/gratitude

Here is a great article for those who find traditional gratitude practices ineffective and how to get more use out of them: ArtOfManliness.com/2012/12/03/the-george-bailey-technique

Chapter 11 – How To Handle Unwanted Emotions

“The Sedona Method” by Hale Dwoskin

“The Power of Now” by Eckhart Tolle

Chapter 13 – Inspiration to Change Permanently

Fat, Sick, and Nearly Dead – A documentary on the effects of a poor diet and how they can be reversed through healthier habits like vegetable juicing. Watch for free on Hulu at: http://www.hulu.com/watch/289122

Chapter 16 – Healthy Meals In A Hurry

Derek’s Quick Crock-pot Chili with Pineapple Recipe:

Ingredients:

2lbs of ground or “stew” lean meat (beef, chicken, turkey, bison, etc.)
1 can of black beans
1 can of kidney beans
½ cup of organic brown rice
1 cup sliced mushrooms
1 cup water
3 cups V8 or similar vegetable juice

Spices and Flavors:

Chili Powder 2 tablespoons – Up to you how much
1 tsp of each: Oregano, Basil, Sage, and Thyme. Or just use an Italian seasoning mix.
Optional: 1 tablespoon minced garlic.
20oz canned pineapples.

Recipe:

Add ground lean meat to slow cooker, separate with a fork, and add seasonings. (Don’t worry about chopping up too much, you can separate it easier after cooking)
Add in ½ cup of dry organic brown rice.
Add in 1 cup of water or as much as desired.
Open and drain canned beans, add to mix.
Add in a cup of pre-sliced mushrooms as well as any other desired vegetables from a bag.
Add in various spices and garlic to taste.
Mix in up to 3-4 cups of V8 or similar vegetable juice and stir. Alternative: One 28oz can of diced tomatoes.
Cook on high for 3-4 hours or low for 6-8 hours.
When finished, taste and add additional spices if desired. You can add a 20oz canned diced pineapples to really kick up the flavor.

Derek’s Quick Crock-pot Chicken Curry

Ingredients:

1-2 pounds of chicken breast
2 cups bagged mixed stir fry vegetables
2 cups of rice
4 cups of water
1 can of unsweetened canned coconut milk (available in ethnic food section)
2 tablespoons curry powder
1 teaspoon cayenne pepper
1 onion
1 glove of garlic

Recipe:

Add chicken breasts to slow cooker.
Add in 2 cups of rice and 4 cups of water.
Add in 2 cups of mixed bagged stir fry vegetables.
Chop onion then blend with coconut milk, curry powder, garlic, and cayenne pepper to create the curry sauce.
Add curry sauce to slow cooker.
Cook on high for 3-4 hours or low for 6-8 hours.

https://excuseproof.com/quick-healthy-slow-cooker-chili-recipe-tasty-pineapple-chili

https://excuseproof.com/healthy-eating-for-busy-people-quick-and-easy-recipes

https://excuseproof.com/fastchili

Chapter 17 – The Ultimate Salad (For Those Who Hate Salads)

https://excuseproof.com/salad

Chapter 18 – You Will Be Addicted To This Healthy Snack

https://excuseproof.com/kalechips

Chapter 20 – Organic Quality Food At A Discount

http://localharvest.org

http://BarryFarm.com is one of my favorite online stores along with http://SunOrganicFarm.com

Discount grass-fed beef can be purchased at http://alderspring.com/store

You can also find a local supplier of quality meat by visiting http://EatWild.com/products/index.html

Slow Food is another company dedicated to helping people find high quality local produce. Go to the Local Chapters section at http://SlowFoodUsa.org

Chapter 32 – The Only Herbs You’ll Ever Need

My favorite supplier of quality adaptogenic herbs and Chinese medicinal herbs are http://dragonherbs.com and http://jingherbs.com.

Chapter 40 – How To Not Get Ripped Off Buying Supplments

http://iHerb.com – One of the largest selections of health supplements at some of the lowest prices. They also offer free shipping on orders over $40. Use code hec508 to save $5-$10 on your first order.

http://TrueNutrition.com – True Nutrition is my favorite source for picking up protein at wholesale prices. Their hemp protein and pea protein are quality vegan proteins. The top left of their website has the section for their raw ingredients where you can get wholesale protein and custom mix your own protein blends and meal replacements. Use discount code DKD714 to save on your order. Phone at: 760.433.5376

http://ProteinFactory.com – Similar to True Nutrition, offers a wide array of various protein and other supplements at affordable wholesale prices. Carries many of the highest quality proteins available anywhere I’ve seen. Phone: 1.800.343.1803

http://NutraPlanet.com – NutraPlanet has very good prices on many brand name sports supplements and they carry their own line of bulk powders and proteins at a much more affordable price than retail. They often has holiday specials for incredible deals far below retail.

http://Bodybuilding.com/store – By far the widest selection and the ability to price-match other advertised prices.

http://SwansonVitamins.com – Swanson carries their own line of very high quality supplements of virtually every type. It is often my first stop to find one particular vitamin or herb as they carry quite a selection. They also carry other brands and are the exclusive distributors of a number of health products. Great place to purchase coconut oil at an affordable price. 1.800.824.4491

http://LongevityWarehouse.com – A variety of herbs and powders that can’t be found anywhere else. My recommended source for quality cacao, moringa, and other health supplements.

http://Amazon.com – Wide selection, great prices, and many products have free 2 day shipping with Prime.

Chapter 41 – Dirt Cheap Dumbbells

Back and Biceps

Water Jug Rows: http://youtu.be/pYcpY20QaE8

Water Jug Bicep Curls: http://youtu.be/av7-8igSXTs

Use the next two exercises if water jugs aren’t enough resistance for rows.

Water Jug Straight Arm Rows: http://youtu.be/LaaVZ7u0x2Y

Water Jug Rear Deltoid Raise: http://youtu.be/mtUE9FSu_Uk

Chest and Triceps

Water Jug Floor Flys: http://youtu.be/f5EMDU6d9fY

Water Jug Overhead Tricep Extensions: http://youtu.be/h1ohswSdVZs

If water jugs are too light for overhead extensions, use kickbacks.

Water Jug Tricep Kickback: http://youtu.be/6SS6K3lAwZ8

Shoulders

Water Jug Shoulder Press: http://youtu.be/B-aVuyhvLHU

Use Y shoulder press if water jugs are too light for regular shoulder press:

Water Jug Y-Press: http://youtu.be/IKZjf7lCrdQ

Water Jug Lateral Raises: http://youtu.be/geenhiHju-o

Legs

Water Jug Goblet Squat: http://youtu.be/wbZac-6H9bs

Water Jug Lunge: http://youtu.be/D7KaRcUTQeE

Water Jug Step Up: http://youtu.be/-wcgEGQN5_U (Trick to step-ups, lift the toes of the foot on the floor upwards to increase stress on the working leg that is elevated)

Chapter 46 – Develop Superhuman Strength

Starting Strength:

http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs

5/3/1:

http://t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

Westside:

http://t-nation.com/free_online_article/sports_body_training_performance/westside_for_skinny_bastards

I Bodybuilder:

http://t-nation.com/free_online_program/sports_body_training_muscle_anaconda/anaconda_protocol#2-8211-training-program/phase-1-8212-shoulders/monday

Gymnastic Bodies: Great resource for building high level strength with body weight and gymnastic workouts at http://gymnasticbodies.com

Chapter 47 – Anywhere Exercises

Anywhere Leg Exercises:

Bodyweight Squats http://youtu.be/R1v152b72lo

Lunges http://youtu.be/rziYBKhDztI

Step Ups (on chair) http://youtu.be/aaDlSd8rWXY

Glute Bridge http://youtu.be/uU2xYwNzV4c

Single Leg Chair Squats http://youtu.be/ftTRZT3rsT8

Calf Raises http://youtu.be/8OughJl0WAo

Jumps http://youtu.be/cOFOa4qK34o

Isometric Deadlift – Find an immovable object, bend down into a semi-squat position and attempt to lift up (like deadlifting) with as much force as possible for 5-10 seconds. One may use a car as an example. http://youtu.be/EC26chZ2b1A

Wall Squat Holds http://youtu.be/z68npwMKp08

Anywhere Ab Exercises:

Lying Leg Raises http://youtu.be/1CQg5cyrL3Q

V-Ups http://youtu.be/CRCprXsWSI4

Bicycle Crunches http://youtu.be/ixQGJ3Ja-2I

Planks and Side Planks http://youtu.be/6I990Wbr1JE

L-Sits http://youtu.be/Y3MxXpaHtaE

Anywhere Pushing Exercises:

Pushups http://youtu.be/UayvOd0xlAU

Pushups – Legs Elevated http://youtu.be/2UCEcNuTx8U

Closer Grip Pushups http://youtu.be/CWkkn0uo-P4

Pushups – Hands Near Hips http://youtu.be/7f-wV5s3r_Q