The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale
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The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale_top

Description

Product Description

Discover the 4 key foods and the 4-minute workouts that will change the way you look and feel in just 4 weeks.

Celebrity trainer and former marine Erin Oprea''s motto is "lean and clean." Her unique 4 x 4 diet shows you how to get clean by reducing the 4 major hitches in most diets: sugar, starch, sodium, and alcohol. She also tells you how to get lean, using her 4-minute tabata workouts: 8 repititions of 20 seconds of high-intensity moves, then 10 seconds of rest.

Within 4 weeks, the average person will be able to reduce bloating and belly fat; gain increased muscle definition in the arms, legs, and stomach; improve cardiovascular endurance; and break sugar and sodium addictions. Complete with meal plans and recipes, The 4 x 4 Diet is perfect for anyone looking to streamline their body and lifestyle.

Review

"I''ve had the pleasure of working with Erin for many years now and her approach to food, fitness, and oveall health has not only been effective for me, but practical as well. Erin has taught me a lot about physical fitness and has helped me move from ''dieting'' to maintaining a consistent healthy lifestyle. The 4 x 4 Diet is a philosophy that anyone can implement into their daily lives...It''s not a diet...it''s a lifestyle."
--Carrie Underwood


"Erin''s approach, like most successful ideas, is simple and realistic. The more you apply her principles of food and exercise, the more success you will have…. She got me back on track after the birth of my son. I saw my strength and stamina increase and watched my body change for the better."
 --Jennifer Nettles
 
"In the wake of all the books selling "magic quick fixes" for health and weight loss, Erin''s simple yet effective 4 step nutrition plan has proven to our family that she knows what she is talking about.  Her philosophy is simple yet life changing for all who will take her advice.  Her nutrition tips, combined with being active (which she has proven to us really can be fun!) is a sure combination for achieving your goal - whether weight loss or just overall better health.  And thankfully, her program is not just for young folks and "boot camp" types but for middle agers like Alan and I!"
– Denise Jackson and Alan Jackson

"I love doing tabatas. They, along with Erin''s 4 principals, have worked for me like nothing before. Fitness and nutrition can be fun and easy when you''re working with someone like Erin!"
-- Leann Womack
 
“It’s hard to find time to work out on the road or while promoting a record.  Erin taught me how to incorporate fitness and nutrition into my lifestyle.  She is super encouraging and really cares about the people she trains. She''s more than my trainer. She''s a friend.”
 -- Lauren Alaina

About the Author

ERIN OPREA is a NESTA- and AFAA-certified personal trainer as well as a former marine who has served two tours of duty in Iraq. She has been Carrie Underwood''s personal trainer since early 2007, and has earned the title of "Trainer to the Stars." She currently lives in Nashville with her husband and two boys.

Excerpt. © Reprinted by permission. All rights reserved.

Chapter 1

The Road to Living Clean and Lean

I grew up in Sacramento, San Diego, and then Nashville, playing sports like soccer and swimming all along the way. I was constantly active starting at a young age, thanks in large part to my dad--he’s the one who introduced me to soccer, and he later coached my high school team. (I still play competitively, and I even met my husband on the soccer field. He’s also a personal trainer and fellow fitness freak.) My dad was always moving, whether it was tackling a 150-mile bike ride or opting for the stairs over the elevator. Our lifestyle wasn’t simply about being athletic--it was about being active.

As a teenager, I was eager to finish high school. I knew I wanted to share my passion for fitness with all kinds of people, so I graduated at sixteen and became a certified trainer within two years. By this point, I had honed the “lean” part of my clean and lean philosophy: The more you move, the more you stay lean. It was simple and clearly effective--all anyone had to do was look at my dad’s and my trim physiques, which we attributed to our active lifestyle. I preached this motto often.

But I was also eager to keep challenging myself physically. So when I was twenty, I enlisted in the Marines, and I served two tours in Iraq between 2003 and 2005. The day before I was scheduled to leave for my second deployment, a group of friends and family gathered at my parents’ house for a going-away cookout. At one point, my dad walked over to my mom and told her that his chest hurt. The two of them went inside, and she turned around to get something for him--and that’s when he suddenly fell over and died. Instantly. The doctors later told us that he was dead before he even hit the ground. Within three minutes, he went from feeling ill to suffering a fatal heart attack.

My dad was just fifty-two when he passed away. He had been trim and strong his whole life--he’d thrived on being physically active--and he’d never had any major health issues. So how did this happen? The answer was crushing: for more than five decades, he had eaten whatever he wanted, whenever he wanted. He’d never been told to watch his diet, to eat certain foods, and to avoid certain others. For me, it was the hardest way to learn that being thin doesn’t necessarily mean being healthy

My father’s sudden death changed everything for me. After I took ten days of military emergency leave, duty called. It was heartbreaking to leave my family--especially my mom--when the pain was still so fresh, but I had to follow through on my commitment and return to Iraq.

Upon arriving, I threw myself into work. This was 2004, and Fallujah had been shut down. When Iraqi citizens were finally being let back in the city, every individual had to be searched. Men weren’t allowed to physically touch the women, so the Marines’ first-ever all-female platoon was created--and my superiors appointed me as the sergeant to train and lead that search force. One of my main duties was to look for suicide bombers, contraband, and guns at various checkpoints around Fallujah. It was intense--and I loved every minute of it. I actually tried to extend my stay, but my commanding officer made me come home.

After returning to Nashville, I finally started to process my dad’s death. My way of doing this was by learning everything I could about food and how it affects your body. I took nutrition seminars, experimented endlessly with recipes, and eventually became certified as a nutrition coach. One of my biggest revelations was that I began to see food as fuel for your body--not as a reward or as a hobby--and I set out to discover the most efficient ways to use it. The answer, in short, is to maintain a diet with as many whole foods and as few processed foods as possible. Fresh fruits and vegetables, lean meats, legumes, nuts--these are what your body should be running on. My findings ultimately became the “clean” part of my clean and lean philosophy.

Over the next few years, I began training elite clients and instilling in them the virtues of being clean and lean--not just one or the other. In my own kitchen, I continued to experiment with all kinds of recipes and ingredients, working toward the cleanest and best-tasting diet possible. The process is ever-evolving, but I’ve pinned down four key eating habits: cutting out starches at night and cutting back on your sugar, sodium, and alcohol intake. Practicing all four of these habits regularly has produced the most dramatic effects on my own body and my clients’ bodies. Meanwhile, I also discovered an innovative four-minute workout called tabata that shocked me with its (science-backed) effectiveness. 

Grabbing onto the “4” element of each discovery, I developed the 4 × 4 Diet. The combination of these four clean eating habits and four-minute workouts has been a game-changer for me as well as for my clients, who span just about every age, body type, and fitness level. Listen, I am always excited to eat healthy and try new exercises. It’s my job, it’s my passion, and it’s also my lifestyle. But the 4 × 4 Diet has gotten my clients--people who have struggled with weight loss and motivation for years--to be excited to clean up their diet and work out. And now I want to share it with you.

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4.6 out of 54.6 out of 5
778 global ratings

Top reviews from the United States

Gina
5.0 out of 5 starsVerified Purchase
Realistic and Doable!
Reviewed in the United States on March 26, 2018
If you follow Erin Oprea you know that she is a happy, bubbly individual who used to be a U.S. Marine. She has helped sculpt some of Hollywood''s hottest bodies and continues to support and encourage her followers. This book includes realistic ways to stay/get in shape and... See more
If you follow Erin Oprea you know that she is a happy, bubbly individual who used to be a U.S. Marine. She has helped sculpt some of Hollywood''s hottest bodies and continues to support and encourage her followers. This book includes realistic ways to stay/get in shape and live a healthy lifestyle. She truly preaches moderation and believes that food is fuel. Additionally, her workouts are fast and fun, which doesn''t make fitness boring! I suggest following her on Instagram as well if you can. You cannot go wrong with this purchase as it provides a solid foundation for any fitness path you travel.
51 people found this helpful
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Danielle D.
5.0 out of 5 starsVerified Purchase
Erin is the REAL DEAL and keeps it real! --trainer to Carrie Underwood too!
Reviewed in the United States on February 1, 2018
I love following the author, Erin Opea, on Instagram for healthy living inspiration! She trains a lot of country stars in Nashville, including Carrie Underwood! Erin is so positive and "keeps it real" on her Instagram so I was very excited to order, receive, and... See more
I love following the author, Erin Opea, on Instagram for healthy living inspiration! She trains a lot of country stars in Nashville, including Carrie Underwood! Erin is so positive and "keeps it real" on her Instagram so I was very excited to order, receive, and read her book.
Five Stars! Go Erin! I''m a fan! ---- p.s. I also incorporate "Beet Shots" into my healthy "lifestyle" now. Thanks Erin!
Unlike a lot of the "fitness" stars that are "Instagram famous"... *rolls eyes*.... ERIN IS THE REAL DEAL!!! :)
27 people found this helpful
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Lisa
5.0 out of 5 starsVerified Purchase
Simple & Effective
Reviewed in the United States on January 11, 2019
Love this book because of its simplicity. Erin breaks down the importance of nutrition and movement. Recipes are pretty simple and the Tabata workouts are genius! Especially for busy parents who literally have only minutes to get some movement into their day! You can get a... See more
Love this book because of its simplicity. Erin breaks down the importance of nutrition and movement. Recipes are pretty simple and the Tabata workouts are genius! Especially for busy parents who literally have only minutes to get some movement into their day! You can get a great workout in 20 min or less without ever leaving your home and no special equipment is needed.
12 people found this helpful
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Linda M.
1.0 out of 5 starsVerified Purchase
Waste of Money
Reviewed in the United States on October 19, 2018
This is not a book to purchase for a kindle. Need to go back and reference too many times.
16 people found this helpful
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Tenntalker
5.0 out of 5 starsVerified Purchase
A Definite Recommendation
Reviewed in the United States on April 27, 2018
The book itself is great! The cover-slip was a little damaged, but again it made it through the US mail. Just started reading... so far, so good!
8 people found this helpful
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AD22
5.0 out of 5 starsVerified Purchase
Not a diet book! Teaches lifestyle changes instead
Reviewed in the United States on February 23, 2020
This book has given me the motivation I need to eat healthy. I like that this book isn''t about any certain diet, but she teaches you how to make lifestyle changes that benefit your body. It''s just plain facts about how food can negatively or positively affect your body, and... See more
This book has given me the motivation I need to eat healthy. I like that this book isn''t about any certain diet, but she teaches you how to make lifestyle changes that benefit your body. It''s just plain facts about how food can negatively or positively affect your body, and the importance of staying active. The book includes recipes that she uses personally, and easy workouts that can be done at home. I did lose 6 lbs. since reading this book, and hope to see more weight loss as I continue to make healthier choices with food and exercise.
3 people found this helpful
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Carrie
5.0 out of 5 starsVerified Purchase
Erin''s Instagram page is also super great!
Reviewed in the United States on August 2, 2018
I read this book from cover to cover in less than 2 hours. I am so excited to follow the plan and see some results. Erin''s Instagram page is also super great!
10 people found this helpful
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Bambi Hoggle Jackson
5.0 out of 5 starsVerified Purchase
This really works!!!!
Reviewed in the United States on June 12, 2019
This really works y’all! I’ve been doing this for 6 weeks and, I’ve lost 6 lbs. and 6 inches! Just a few more to go! And I can’t forget to mention how much better I feel every morning when I wake up. I’m wide awake at 6:00 am ready to workout instead of wanting to go back... See more
This really works y’all! I’ve been doing this for 6 weeks and, I’ve lost 6 lbs. and 6 inches! Just a few more to go! And I can’t forget to mention how much better I feel every morning when I wake up. I’m wide awake at 6:00 am ready to workout instead of wanting to go back to sleep! Thanks to this Erin Oprea and her book, I have more energy and feel so much better about myself!
6 people found this helpful
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Top reviews from other countries

Heather Duffin
5.0 out of 5 starsVerified Purchase
Good buy.
Reviewed in the United Kingdom on June 9, 2019
Easy to read and understand. Sensible ideas to have a healthy life style and hopefully lose weight.
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Maria-E
5.0 out of 5 starsVerified Purchase
Worth to have it
Reviewed in the United Kingdom on February 12, 2018
Nice book with lots useful material. I recommend it. Obviously book it’s self won’t do anything if you won’t work hard but do have an idea to guide you to the right path it’s really nice book to have
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pineapple1212
5.0 out of 5 starsVerified Purchase
This is a great book on reevaluating your food choices and makes good ...
Reviewed in Canada on May 26, 2016
This is a great book on reevaluating your food choices and makes good sense. The information is clear and the recipes are varied (though I agree that if you''re not a meat eater there are slim pickings). It is informative and I''m loving the tabata workouts. They are...See more
This is a great book on reevaluating your food choices and makes good sense. The information is clear and the recipes are varied (though I agree that if you''re not a meat eater there are slim pickings). It is informative and I''m loving the tabata workouts. They are challenging, convenient and there are so many possibilities. I love how you can incorporate them into your day and not have to set aside huge chunks of time to get an effective workout in. Glad I purchased!
2 people found this helpful
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AnnG
3.0 out of 5 starsVerified Purchase
I think it would be a good book for a younger person
Reviewed in Canada on June 1, 2018
..........I think it would be a good book for a younger person.....it''s a bit to strenuous for me.
One person found this helpful
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jim
5.0 out of 5 starsVerified Purchase
Good investment.
Reviewed in Canada on April 16, 2016
Good information. I like the short exercise time. Have lost weight and it is not hard to follow.
One person found this helpful
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The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale

The sale 4 x new arrival 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want online sale