Part I. Reset Your Thinking Chapter 1. Forget What You Know All-or-nothing thinking is dangerous and counterproductive. Making slow, sustainable changes is hard, but it's the best way to make permanent changes. Chapter 2. Failing Forward Failing is a reality of life. Learning from failure is a choice. Chapter 3. You're Not Alone Reach out to your community to reach your goals. Part II. Eat Chapter 4. Nutrition Basics Focus on the most important layers of the nutrition pyramid to develop simple, healthy eating habits you can sustain for a lifetime. Chapter 5. Living-Lean Guidelines Make healthy eating a mindless habit for long-term success. Chapter 6. Embrace Moderation Treat yourself right by treating yourself. Really! Part III. Lift Chapter 7. Level Up With Resistance Training Why should you pick up heavy things and put them down? For improvements in health, function, and beauty. Chapter 8. Primary Strength Movements Squat, hinge, bridge, lateral rotation, upper-body push, upper-body pull, and single-joint exercises. Chapter 9. Cardio and Glute Circuits Use smart cardio as a complement to resistance training. Glute circuits will round out your program. Part IV. Thrive Chapter 10. Create Your Program Use your goals to determine your program variables, but also consider your lifestyle, environment, and preferences. Your program is all about you. Chapter 11. Sample Programs Choose from a transitional program or two-, three-, or four-days-a-week programs. Chapter 12. Monitor Your Progress Check in with yourself. Be amazed at your progress and celebrate you!
Sohee Lee, CSCS, CISSN, is a health coach, researcher, and author who specializes in helping women develop healthy relationships with food and their bodies while reaching their fitness goals. She is pursuing her master's degree in psychology at Arizona State University and earned her bachelor's degree in human biology from Stanford University. Lee is interested in how the field of behavioral psychology can benefit the health and fitness industry. Lee is certified as a strength and conditioning specialist through the National Strength and Conditioning Association (NSCA-CSCS), as a sports nutritionist through the International Society of Sports Nutrition (CISSN), and as a Strong First Girya (SFG) Level I instructor. She has trained clients at elite gyms such as Peak Performance (New York, New York), Cressey Sports Performance (Hudson, Massachusetts), and Tyler English Fitness (Avon, Connecticut) and has established her own fitness center, SoheeFit Systems (Phoenix, Arizona). Having battled anorexia and bulimia, Lee knows firsthand the toll disordered eating can take on a life. She seeks to explore the psychology behind habits and behavior change, particularly as they relate to food and exercise. Her mission is to empower women to practice compassion and grace with themselves in the gym, in the kitchen, and in life. A professional bikini competitor through the International Fitness Professionals Association (IFPA) federation and an amateur powerlifter, Lee lends her inspirational perspective to major fitness outlets, including Oxygen Magazine, LIVESTRONG.com, and Bodybuilding.com. She self-published The Beginner's Guide to Macros and Reverse Dieting and is coauthor of The Beginner's Guide to Bikini Competitions. She also cohosts Physique Science Radio with Dr. Layne Norton and maintains an active presence on social media.
"There are a lot of charlatans in the fitness industry who do not live up to their own hype; Sohee Lee is NOT one of them. Sohee's scientific background in biology and psychology allows her to perfect her applied methods, which she has done with hundreds of clients. Sohee is a great resource for anyone wanting to improve their fitness knowledge and get results."Dr. Layne Norton, PhD-- BioLayne LLC "Sohee delivers a scientifically based, practical guide for any woman seeking to improve her physique. Her flexible approach makes this an easy-to-implement program that can be sustained over the long term. Highly recommended reading."Brad Schoenfeld, PhD, CSCS, FNSCA-- Author of Strong and Sculpted "Sohee Lee hits a grand slam with her first published book, Eat. Lift. Thrive. Not only does she teach you exactly what you need to know about nutrition and mindset to get you on your way to a healthier and fit physique, she also provides a top-notch training protocol that earns my fullest endorsement. And she does so in a way that effectively communicates the science without overwhelming or boring the reader. Buy this book, follow Sohee's advice, and watch your body and mind transform."Bret Contreras, PhD, CSCS