Good chapter on strength training. Start position; movement and finish position; common errors; stretches to do afterwards. With photos. Stretches are also demonstrated. Goal setting. State in positive terms. Should be challenging, achievable, under your control, specific and measurable. Add subgoals and celebrations. Write down goals. Celebrate achievement of a goal before going on to the next one. Detailed training plans.Chapter on nutrition. Eat adequate calories. Story of a woman who lost 5 lbs. over several years, but become more fit and satisfied with her weight. Do not try to lose weight with extreme calorie restrictions. Eat a balance of macronutrients. Drink plenty of water. There are no bad foods, however, some foods should be consumed with discretion. Fat in the diet is essential to optimal health. A healthy diet should contain a wide variety of minimally processed foods.Mental tools. Play to win: show up and do your best. Focus on yourself and your performance. Take responsibility for the controllable -- be accountable. Embrace discomfort for growth. Stretch your skills. Celebrate small successes every day. Hang out with positive people. Recognize a learning opportunity when it presents itself. Focus on what you have control over. Really an amazing book - much more than I really need now, but good to come back to if I become more serious.