Sunday 5 October 2014

Table of Contents & Outline for Guidebook

Before you read - A note from the author and trainer

Chapter 1. Introduction
a. Why write this guidebook
b. Zombies - A real possibility?
c. What’s inside this guidebook

Chapter 2. Cardio
a. The importance of cardio training
b. Your heart rate
c. Recommended types of cardio for surviving the apocalypse
d. Three fun zombie-cardio workouts
e. Morgan’s cardio experience: “Running for her Life”
a. The importance of strength training
b. Four different strength training workouts
c. Morgan’s strength training experience: “The Strength to Carry On”

Chapter 4. Flexibility
a. The importance of flexibility training
b. The warm-up
c. The cool-down
d. Partner Assisted Stretching (PAS) 
e. Pilates 
f. Morgan’s test of her own flexibility: “Reaching Further Than Ever Before”

Chapter 5. Body, Mind & Spirit
a. Importance of the body, mind and spirit connection
b. Yoga
c. Tai chi
d. Meditation
e. Prayer and spirituality
f. Other holistic therapies
g. Mental health
h. Hope and faith 
i. Morgan’s test of body, mind and spirit: “Believe”

Chapter 6. Diet & Nutrition
a. Caloric recommendations
b. Essential micronutrients
c. Essential macronutrients
d. Water
e. Other special dietary concerns
f. Healthy meal ideas for scavengers
g. Morgan’s post-apocalyptic diet: “Fuel for the Fight”

Chapter 7. Speciality Training Methods
a. Martial arts
b. Weaponry
c. Ideas for weapons practice
d. Morgan’s fighting experiences: “Keeping up the Fight”

Chapter 8. Conclusion 
a. Obtaining your personal health and fitness goals



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