Happy Body Jerzy Gregorek Pdf

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The Happy Body Exercise Program Poster by Aniela Gregorek, Jerzy Gregorek, and Alex Atkins The Making of a Martyr — The Murder of Father Jerzy Popieluszko by Chris Sibilla, Association for Diplomatic Studies and Training. The Happy Body exercise program is innovative as well, combining the breath control, mindfulness and proprioceptive awareness of yoga with the progressive intensity of weight lifting. I actually just got finished with The Happy Body workout before I wrote this, and I feel great! A couple of days ago, I had to go out and buy a set of weights though.

The Happy Body: The Simple Science of Nutrition, Exercise, and Relaxation (Black&White), by Aniela & Jerzy Gregorek

Download PDF The Happy Body: The Simple Science of Nutrition, Exercise, and Relaxation (Black&White), by Aniela & Jerzy Gregorek

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Becoming lean and fit is not a matter of training for a few weeks, like Rocky, to become a world champion. That only happens in Hollywood movies that portray professional athletes exercising for hours every day until they are exhausted. Real athletes never do that. They train only to the point that they can recover for the next day s training. Their progress comes in small increments, not heroic triumphs. Unfortunately, movies have persuaded people that they can become lean and fit virtually overnight. Even the weight loss and fitness industry bought into this distortion and began pushing people to become like Rocky. When that approach failed, because people were injuring themselves or burning out or jumping from one program to another, trainers began to entertain their clients instead of finding solutions to their problems. If you want to become truly lean and fit, you must work at it like an athlete, following a structured routine and that is easier and more pleasant than you may expect. The principles that work for athletes also work for ordinary people of all ages. Athletes, of course, have coaches. The Happy Body program, on the other hand, will teach you everything you need to know to be your own coach. This innovative program establishes, for the first time, exact scientific and testable methods and goals to engineer your own weight loss and fitness within precise time periods. That empowers you to self-correct your progress at every step. The Happy Body is a total health program, not just an exercise or diet plan. It will teach you to safely lose 1.0 to 2.5 pounds every week, and keep them off, without getting stuck at plateaus. You will have full control over the process, right down to the ounce. In addition to teaching you how to lose weight, the program will also help you to restore the flexibility and posture you had as a young child, and to be leaner, stronger, and faster than you have ever been. In essence, The Happy Body program will not only make you as youthful as you were at twenty, but twenty as you would have been if you had followed the program at that age.

Sales Rank: #49022 in Books
Published on: 2015-07-15
Original language: English
Number of items: 1
Dimensions: 11.00' h x .70' w x 8.50' l, .0 pounds
Binding: Paperback
308 pages

Review
There are enough books on diet and health to fill the Library of Congress several times over, so each new one that comes out stands against a gauntlet of test before making it through to become an accepted method of weight loss, muscle gain, or general health. The Happy Body by Aniela and Jerzy Gregorek, like most diet books, claims to do all three. But where most dieting books are selective in the scope of their plans (either they're all about eating right or all about exercise) The Happy Body successfully widens the lens of proper dieting to include everything necessary to be in shape, eliminating the guess work of trying to find a proper meal dieting book to go with the kind of exercise book you bought, which both need to match up with the fitness journal you have. The Happy Body is all inclusive. While you're not going to find any special tricks here that will make you instantly fit. What you will find is all the central information necessary to make what you want possible. The Happy Book& is the size and weight of a text book, and it's has a hard jacket that makes it easily accessible for writing. You won't be able to carry it around in your gym bag without making special arrangements, but you will feel like you have a fitness instructor waiting at home. All of the exercises, meals, and formulas for calculating body proportions are made so that they can easily be done at home, so you can shove that Wii balance board in the closet. Face it, you never used it anyway. The Happy Body is also one of the first dieting books that I've ever seen which takes into account the type of body you have. Rather than assuming you are meant to be as thin as a orange slice, or that you're already obese, the Gregoreks devote a lot of time to teaching you how to gauge your body according to what is healthy for you. Learning this alone is a massive step toward understand what it takes to be healthy, since often diets just tell you flatly what to do rather than helping you to understand exactly why you're doing it. After devoting so much time to understanding the root causes of malnutrition the Gregoreks show you how to devise and implement your own 8-week workout and diet program. The system works in the 3 parts. The first is mainly devoted to study of the human body and of health in general, which most dieting books only gloss over. The second is actually a workbook that gives you the tools you'll need to build the body you want. The final part is a cookbook that you'll definitely want to use while you go through the Happy Body experience. Afterward, once you understand how to nourish your body, you can step outside of the range of foods given and become your own happy body cook! In short, The Happy Body is exactly what it says it is. It's everything you need to sculpt your body toward achieving the best that your body has to offer. This isn't a fad, and it's not a crash course diet. It's a fifty dollar school of body development that you can take on your own time without the hassle of schedules and appointments and ruthless regulation. You are your own trainer, and The Happy Body teaches you how to use the best exercise machine available, your own will and determination, to achieve a great body. Review by Eric Jones --Book Review
The Happy Body: The Simple Science of Nutrition, Exercise, and Relaxation by Aniela & Jerzy Gregorek Jurania Press reviewed by Jeanette J. Jennis 'Athletes focus on what they do, not on how they look, although beauty comes along anyway. The same principles that work for athletes also work for ordinary people of all ages.' The Gregoreks, world weightlifting champions, produced a practical and personal book that exemplifies the outstanding accomplishments of these two Polish refugees who sought a better way of life by coming to the United States in 1986. Realizing that people of all ages desire good h --San Francisco Review
The Happy Body: The Simple Science of Nutrition, Exercise, and Relaxation by Aniela & Jerzy Gregorek Jurania Press reviewed by Jeanette J. Jennis 'Athletes focus on what they do, not on how they look, although beauty comes along anyway. The same principles that work for athletes also work for ordinary people of all ages.' The Gregoreks, world weightlifting champions, produced a practical and personal book that exemplifies the outstanding accomplishments of these two Polish refugees who sought a better way of life by coming to the United States in 1986. Realizing that people of all ages desire good health, including a universal goal to extend an aura of youthfulness, they found their mission as professional coaches. After thirty years of study and implementation, a system called The Happy Body program emerged. This elegantly illustrated book contains three parts: The Philosophy of the Happy Body, Designing Your Happy Body, and Nourishing Your Happy Body. As outlined, there are six primary qualities of youthfulness: flexibility, strength, speed, leanness, ideal body weight, and good posture. All the How to' is comprehensively covered: achieving desirable body weight proportions with measurement guides for body fat and muscle weight, charts for thirteen body types, exercises that include stretching, weightlifting, and yoga-type postures for developing a strong yet flexible physique, sound nutritional guidelines, and relaxation and breathing techniques to decrease stress. Tables to record your progress are also included. Written explanations of the various exercises, with full-page photographs take you step-by-step through each process. Artistically rendered, colorful pictures of unique recipes supplied by clients from soups, stews, salads, eggs, and free-choice dinners will have you shopping for ingredients and savoring the aromas. Additionally, inspiring stories from people ranging in age from 17-71 are scattered throughout the book, along with quotes from Aristotle to Norman Vincent Peale. The Gregoreks promise, 'The Happy Body program will teach you everything you need to know to be your own coach.' Are you ready to rethink and reshape your body? --The US Review of Books
This is a great book for summer or anytime fitness with a holistic approach to becoming more youthful, fit, and energetic. Giving a lie to the no pain, no gain mantra, the Happy Body approach is sensible, well-presented, and easy to implement. The authors feel that the customary approach to diet and exercise is punitive and not conducive to a Happy Body. Using a tried and true approach from working with professional athletes, the book presents an easy-to-follow regimen. The authors present a very convincing case that there are six elements which build a healthy body without the strain or stress of an impossible regimen. Their approach features a self-assessment phase, which seems reasonable and easy. There are easy calculations to determine ideal body weight and body fat. With the assessment step and the exercises that follow, there are nice and clear sequential pictures of the authors demonstrating their exercises. The client testimonials are believable and motivating. Relaxation and self-paced repetitive routines are stressed. This seems eminently sensible. The recipe section alone is worthwhile. The photographs are beautiful, the recipes simple, well organized, and appetizing. The directions are uncomplicated. The full-page photographs encourage the reader to try the Paneer Jalfrezie or the less exotic Seafood Stew. The authors stress organic foods, but ingredients seem readily accessible. It is altogether a beautiful, well-designed book with a clear, thoughtful approach to the process of fitness and health. The authors are interesting. Not only did they flee Poland as political refuges to become world weightlifting champions, they also earned MFA degrees and are published poets. This book benefits from the elegantly simple writing which speaks to their craftsmanship. Happy Body comes highly recommended as a source for motivation, healthier living, and joyful approaches to energy and fitness. --San Francisco Review

About the Author
Aniela and Jerzy Gregorek came to the United States from Poland in 1986 as political refugees during the Solidarity Movement. As a professional athlete, Aniela has won five World Weightlifting Championships and established six world records. Jerzy has won four World Weightlifting Championships and established one world record. They have also been professional coaches and personal trainers since coming to this country. In 2000, they founded the UCLA weightlifting team and became its head coaches. Over the years, they have transformed hundreds of people, from housewives and physicians to athletes and celebrities, who came to them with every conceivable body shape and desire. Some wanted to improve their athletic performance; others had never trained before and wanted to lose weight and be attractive; still others just wanted to be able to get down on the floor and play with their grandchildren. But regardless of the words they used to explain why they wanted coaching, there was a clear pattern in their motivations: Everyone wanted to be youthful. Aniela and Jerzy have devoted the last three decades of their lives to finding solutions to this universal goal. In the course of this search, they invented The Happy Body program. They have both earned MFA degrees in Creative Writing from Norwich University, in Vermont. In their free time, Aniela and Jerzy write poetry and translate poetry both from Polish to English and from English to Polish. Their poetry and translations have appeared in major poetry magazines. Their translation of Josef Baran s In a Flash was a finalist for the PEN USA West Literary Award in 2001. The National Endowment for the Arts awarded Jerzy the Literature Fellowship in 2003 to support the translation of selected poems by Maurycy Szymel. In 2004, after twenty-five years of marriage, Aniela and Jerzy were blessed with the arrival of their precious daughter, Natalie.

Most helpful customer reviews

20 of 20 people found the following review helpful.
Achieving Youthfulness At Any Age
By David Kelsey
This is a long review; the shortened version is this - the Happy Body program lives up to its claims. I'm 64 and have exercised all my life, first with competitive weightlifting in high school, then years of jogging, elliptical machines, and a brief exposure to yoga. I have more than a passing interest in the science of exercise but I am not an expert. Like Jerzy, one of the authors, I'm a believer in quantifying and tracking results to give you an idea as to where you've been and how you're doing.
Concept: the program is based on the understanding that it must become part of one's life, that it must be integrated into one's life just as other daily activities are part of one's life. In order to do this well a 'connection' must be made to the program such that it becomes a way of life. As a professional pianist I recognize the need for practice as I can connect the benefits of practice to maintaining desired skill and performance levels; one hour of practice a day for 5 straight days yields far superior results than 5 hours on Friday. The authors are working on a DVD to help bolster this concept.
Results: in 6 weeks my rate of fat loss is slightly exceeding the program's predictions. However the rate of muscle gain has far exceeded what I expected or what the program predicted. This is not a bad thing. I always thought that muscle needed time to rebuild, but following the program - exercising every day - has resulted in building muscle in spite of no rest days in between.
Measuring body fat: one of the best aspects of the book is tracking both body fat and muscle. The program takes simple measurements using a ruler and the pinch test. While these may be reliable for younger people I do not believe them to be reliable for older people. I tried several 'pinch tests' as well as the US Navy method and they all significantly underestimated my real body fat content which I had precisely measured by undergoing a DEXA scan, the gold standard for measuring body fat. As long as you consistently use the same method of tracking your body fat content that is good enough; I found SlimGuide calipers to be the best of the low-priced calipers for measuring skin folds.
Setting body fat (leanness) goals: I spent some time thinking about this. While increasing degrees of leanness are good - to a point - it's a mistake in my opinion to adopt absolute numbers as defining thresholds that are definitively 'good' or 'bad'. After doing some research I've adopted a goal of 15% body fat and a body mass index (BMI) of < 25. That would put me at my high school weight of 45 years ago. For me that's probably good enough. If I reach that and like it I can always treat it as an interim goal. I suggest followers of the program consider setting interim goals rather than 'all or nothing' goals and then evaluate how they look and feel as they reach them. The important thing to keep in mind is that progress is defined as moving towards your goals, whatever they may be.
Sequences and levels: when I first started the program I mistakenly thought that one needed to get to level 5 of each exercise before advancing to the next sequence. Wrong. You move on to the next sequence after spending one week on each one, so in three weeks you have tried all the exercises in all three sequences. In my case I was (and am) all over the place relative to levels as the pure strength exercises are easy for me while the ones that require considerable flexibility are much more challenging. The point is not to get discouraged over the exercises that may be particularly challenging for you.
Pace: trying to do three sets each of 18 individual exercises is initially challenging, perhaps more so for someone of my age. It may take awhile to build up the stamina to work up to this, so don't get discouraged before you have a chance to adapt to the demands of the program.
Other considerations: the program is presented as totally inclusive; it improves peoples' youthfulness and is therefore beneficial when doing many other kinds of physical activities including other sports. Since my current flexibility is somewhere between poor and fair, I occasionally add two mild stretching exercises to aid in my ability to do the extended bend over and overhead squat press exercises in the program. I also do some HIIT (High Intensity Interval Training) no more than three days a week. I find both of these useful in getting to my overall goals.
Two final comments: I've communicated via email with Jerzy a few times and he has always been prompt answering my questions. That's unusual and much appreciated. Also, I've mentioned his name a few times in this review; that is not to be construed as my minimizing Aniela's contribution to the book.

12 of 12 people found the following review helpful.
3 hour secret to losing fat and retaining muscle for aging bodies
By Raw Foodie
When you look at the website(thehappybody.com)note that the guy is in his 60s and the gal in her 50s! Also note most of the success stories are people in 60s and 50s. I'm 70 years old and had given up on ever finding an exercise program that works for me until I found Happy Body. Every other program I've ever started worked for while but ended up in minor injury or stress which took me off the program.
*Objectives of this Happy Body program:
YOUTHFULNESS, which consists of 6 points:
LEANESS
IDEAL BODY WEIGHT
FLEXIBILITY
STRENGTH
SPEED
GOOD POSTURE
* Exercises all done at home with dumbbells and an exercise mat, about 15-20 min/day to start, then up to 45 min/day.
*Everything is on simple gradients, some very simple ways to do each set of body motions.
*Target is shoulders stronger than triceps, triceps stronger than biceps. (typical life activity builds those muscle strengths in reverse order, causes joint & posture problems, etc.)
*Every exercise is done by holding one's breath throughout a short series of motions, then releasing breath after. This inflates the lungs, forces bones and muscles to move around the inflated lungs and increases breath capacity, etc.
*Ideal weight and ideal fat percentage are calculated at the start and you have an estimate of how long it will take to lose the desired fat and gain desired muscle. (I'm underweight so for my long term ideal it will take me over a year). In 12 weeks I gained 8 lbs net, but calculated I lost 10 lbs fat and gained 18 lbs muscle. In less than a year, my wife lost 20 lbs net but calculated she lost about 30 lbs fat, gained 10lbs muscle, and went from size 6/8 to size 2!
*Nutrition program is sensible foods (protein, veggies, fruit, etc.) with one key point: you eat something every 3 hours.
*3 HOUR RULE: What they found is that after you eat, the first 2 hours you burn the food you ate. The 3rd hour you burn fat. After the 3rd hour you burn muscle. So by eating every 3 hours (they suggest 2 main meals and 3 snacks), you ensure you always burn fat, never burn muscle. This one simple change in diet alone had an immediate major positive effect for someone I know who only did that one thing, no exercise.
I've recommended this program to many friends and all who have done it have had similarly rave results. Just wish I had found it earlier.

18 of 20 people found the following review helpful.
Finally, A Holistic Concept and Program for Fitness and Wellness
By Dr. Michael Brickey
We see someone who is obese and tend to think, if only they would reduce their calories and exercise, they wouldn't be fat. Such simplistic concepts make getting fit and losing weight difficult, almost impossible for most of us. Aniela Gregorek has won five World Weightlifting championship and established six world records. Her husband Jerzy Gregorek has five World Weightlifting Championships and also has a world record.
We're not talking about bulky muscle bodybuilder weightlifting. We're talking about very fit, high energy, agile weightlifters with quick movements. Aniela and Jerzy combined their own experience with optimal fitness with years of coaching athletes and nonathletes and authored, The Happy Body. It is a sophisticated integration of practical exercises you can do at home, surprising nutrition principles, and an emphasis of relaxation, posture, flexibility, and quickness.
My goal for health, wellness, and fitness is different from that of most fitness gurus. I want people to be as healthy as possible now and in our hundreds. I was delighted when I found The Happy Body and it emphasis on holistic health including strength, stamina, quickness, energy, posture, flexibility, and avoiding injury and undue stress on knees and other joints. The exercises the Gregoreks illustrate in The Happy Body primarily use dumbbells and only take about half an hour. With what Jerzy and Aniela Gregorek say about aerobic exercise, I would add brief sprinting, such as running in place, on a trampoline, or down the block as fast and vigorously as possible for 10 to 60 seconds.
Pursuing sports can be a lot of fun. Most sports, however, aren't particularly healthy. Tennis has a lot of repetitive motion and can be hard on shoulders, arms, and elbows. Even golf has a lot of repetitive motion. Basketball and jogging can be quite hard on knees. Soccer includes head butting balls which is bad for your brain. Etc. Thus, you are more likely to get fit and healthy from carefully selected holistic exercises like the ones in The Happy Body than from sports.
The Happy Body is more than exercise. The Gregorek's nutritional advice emphasizes very balanced eating with a lot of vegetables. Like their exercise advice, their nutritional advice was based on years of experimenting with themselves, other athletes, and nonathletes. Thus their advice to eat a snack or meal every three hours is carefully designed to encourage building muscle and metabolizing fat. Note that they find that to metabolize fat we need to be relaxed. Likewise sleep is important for metabolizing fat and losing weight.
When I looked at the book online and the $48.95 price I was reluctant to get it as I figured many readers might balk at the price. When I got it I changed my mind. The 8½ X 11 inch book is laid out like a color cookbook, schoolbook, or coffee table book. It is beautifully illustrated which makes it all the more enjoyable to read. It does contain everything you need to use his system other than the dumbbells. I have adopted their system as my primary system of exercise and a major component of my thinking on nutrition.
You can stream or download my (free) 60-minute podcast interview with Jersey Gregorek at [...]

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Jerzy Gregorek Diet

Jerzy Gregorek became a weightlifter at the age of thirteen. He was coached by Andrzej Kowalczyk in Szczecin and by Waldemar Baszanowski in Warsaw. At the age of 23 he reached a status of the first class Olympic weightlifter and shortly after he incurred an injury that resulted in the paralysis of his legs for several months, removing him from the sport for many years. His recovery became a long and learning process. He got help from physical therapists, chiropractors, Yogis, weightlifting coaches and even from meditators during his journey of restoring his health and strength.

He immigrated to the United States together with his wife, Aniela, from Poland in 1986, as political refugees during the Solidarity Movement. As soon as he landed in Los Angeles he contacted Bob Hise II, the founder of AWA (American Weightlifting Association), and asked him to help him to get a job as a weightlifting coach. Bob offered his training center in Eagle Rock for training and coaching but he could not help Jerzy to earn his living doing it. He simply said, “Olympic Weightlifting coaches from Russia, Bulgaria and Poland open auto repair shops to earn their living.” Jerzy did not want to repair cars so he asked Bob if there was any other way. “There is something new that some people do in gyms today to earn their living but Olympic weightlifting coaches do not like it because it is not about serious weightlifting,” Bob said. “What is it?” Jerzy asked. “It is called a personal trainer. It is somebody who helps people in many ways: to get in shape, to heal injuries, to lose weight, basically anything people need to get better.” Bob Hise III smiled and added, “But do not forget about us after you get rich. OK?”

Next week Jerzy was hired by Aram, the owner of Power Source Gym in Burbank, as a personal trainer. After he asked the owner what he should do, Aram said, “I really do not know. Just go to people and offer your help and if they like it they will hire you.” Jerzy began his journey as a personal trainer and loved the challenge of creating plans and strategies for any person’s desire. Whatever he learned from weightlifting and from his spinal injury recovery helped him to face any challenge a person could have: getting more power to compete in any sport, healing injury, or losing weight. In North Hollywood Gold’s Gym, Jerzy coached and prepared for Teakwondo fights Billy Blanks who invented Tae Bo and introduced it to the public in 1990s.

Happy Body Jerzy Gregorek Pdf Online

In 1996, he assemble his own Olympic weightlifting team and coached it at Venice Gold’s gym but after three years when the team became too advanced and needed a better facility, he introduced it to Doc Kreis, UCLA strength head coach. Doc loved the presence of Olympic weightlifting team and its influence on Bruins so he helped Jerzy to move the team to UCLA. In 2000, Jerzy founded the UCLA Weightlifting Team and became its head coach. During his four years of coaching Jerzy coached UCLA athletes, coaches, and weightlifters. Walter Chi won State Championship, Michael Casey and Danny Henry competed in Masters Weightlifting Championships and today they are successful weightlifting coaches in Los Angeles. Also, Jerzy rehabilitated from knee injury and coached Dr. Phil Wagner, Bruins volleyball coach, and helped him to design his first coaching gym called Sparta Performance Science, very successful athletic gym located in Menlo Park. Recently his client Tim Ferris published his new book titled Tools of Titans. Tim writes in it that he practices The Happy Body routine on a near-daily basis to improve and sustain his mobility.

In 1994, Jerzy finished rehabilitating his spine and began competing in weightlifting Master division winning two World Weightlifting Championships and two World Masters Games. His National Masters records established in 1999 are still unbeatable after seventeen years.

Together with his wife Aniela and while working as trainers in L.A., they became aware that people needed a dramatic change in lifestyle, not simply an hour a day of supervised exercise, to achieve real results. The Happy Body Program grew from this insight, supplying definable goals and a plan to sustain improvement. By coaching the UCLA weightlifting team and observing trained athletes they began to integrate scientific principles to better refine and expand their system.

Today The Happy Body Program has helped thousands of people transform their bodies and lives. In working with clients over thirty years, Jerzy discovered the power of stories to help change belief systems and habits. It was by addressing feelings, not simply absorbing information, that clients were able to implement the simple but often difficult solutions they faced with diet and exercise. At this point Jerzy realized that his own experiences with immigration, art and poetry gave him a different perspective, one that could make a tremendous difference. He knew that even informed clients were still vulnerable to making the wrong choices. It takes emotional intelligence, built up through a different kind of support that addresses the unconscious side of ourselves, before a person can really say “I got this,” meaning to understand and ready to pursue. Therefore, his last book is titled: I Got This: The Art of Getting Grit.

Jerzy Gregorek Weightlifting

Jerzy understood that coaching is not only knowledge but also inspiration, motivation, and roll modeling. We can learn fast what to do but it takes years of practice to actually manifest it.