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| Acknowledgements | p. 5 |
| Preface | p. 9 |
| An Unusual Solution | p. 11 |
| Introduction | p. 13 |
| The Program's Genesis | p. 17 |
| What You Think | p. 27 |
| Vital Fear | p. 29 |
| Extreme Desire | p. 48 |
| Readiness | p. 64 |
| Support and Accountability | p. 68 |
| How You Move | p. 73 |
| The Changing Face of Exercise | p. 75 |
| Applying the lessons | p. 78 |
| Intensity, Duration and Frequency | p. 86 |
| Myths, Travel and Modifications | p. 91 |
| What You Eat | p. 95 |
| The Problem with Diets | p. 97 |
| Four Guiding Principles | p. 99 |
| The Nutrition Framework | p. 105 |
| The Preferences | p. 107 |
| Kickoff and Milestones | p. 115 |
| Kickoff Questionnaire | p. 117 |
| Weekly Milestone Reports | p. 121 |
| Plan of Action | p. 123 |
| The Daily Action Journal | p. 125 |
| Final Results | p. 211 |
| About the Author | p. 213 |
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