Quotes from Danica Patrick

Each week, you'll do seven workouts: 3—interval cardio sessions 1—upper body workout 1—lower body workout 1—abs workout 1—long circuit Each workout is designed to take somewhere between twenty and twenty-five minutes, except for the "long circuit," which will take between thirty and forty-five minutes.

It's hard to feel down when you're out in the natural world, and there's a reason for that. Scientists would call it quantum physics,

Exercise demonstrations If any of the exercises in this chapter seem unfamiliar to you, or if you just want a primer on form, you can go to PrettyIntense.com to watch a video of me performing each of the moves featured in this book.

Equipment needed Chair/ bench Jump rope Slam ball Mat Tabata timer Set of dumbbells (10 pounds) Optional—additional dumbbells (5 and 15 pounds)

if you're not feeling so positive, then fake it!—you're going to put other people at ease, and attract the types of people and energy you want. People with similar energies attract one another. Your vibe attracts your tribe.

I realize that we are often slaves to the scheduling demands of others, but thanks to the shortness of these workouts, hopefully you'll be able to squeeze two in a few days a week. (Leave at least six hours between workouts to maximize your gains.) Again, an ideal schedule would look like this: MON cardio (A.M.) upper body (P.M.) TUES lower body (A.M. OR P.M.) WED cardio (A.M.) abs (P.M.) THURS cardio (A.M. OR P.M.) FRI off SAT long circuit (A.M. OR P.M.) SUN off

AMRAP: As Many Reps as Possible. If you see AMRAP, it means I've given you a time period in which to do as many repetitions of the exercise as you can.

The subgenual prefrontal cortex (sgPFC) is actually a part of the brain that's responsible for our self-image. When you're in a calm, positive place, this section of your mind is relatively quiet. But when it gets stimulated, you start to think negative thoughts about yourself. In other words, controlling the impulses in your brain is an essential part of any mind/ body fitness plan. And how do you do it? Simply by spending a little time in nature.

I think you have to feel comfortable with your car. You have to go into turn one, every lap, with confidence. You have to be sure of yourself and your equipment.

I think you can be happy and still be competitive. A good lesson for everybody is to think a bit before you speak and represent who you really are instead of the brash emotional you.