The

Happy Body

The Happy Body

W H AT I S D I F F E R E N T A B O U T
THE HAPPY BODY PROGRAM?

NUTRITION EXERCISE RELAXATION T H E S I M P L E S C I E N C E O F N U T R I T I O N , E X E R C I S E , A N D R E L A X AT I O N

1 2 3
LOSING WEIGHT GETTING USING
WITHOUT GIVING UP OFF THE RELAXATION
YOUR FAVORITE FOODS TREADMILL TO BE LEAN
Most people lose weight and Another reason why people lose The final reason why people lose
gain it back because, to lose weight and gain it back is that they weight and gain it back is that
fat, they have to give up the choose an endurance exercise, they never find time for relaxation.
things they love to eat and drink: like running on a treadmill, that After they finish exercising they
bread, sugar, chocolate, meat, not only burns fat but also muscle. rush out of the door with long
potatoes, rice, beans, coffee, and As a result, after exhausting and, lists of things to do. When people
alcohol. The other reason is that even worse, injuring themselves, are active in this way, they burn
people dislike counting calories. they drift back to their old ways up sugar and muscle for energy.
The Happy Body food program rationalizing they must eat more On the other hand, when they
enables people to lose fat and to overcome fatigue. Ultimately, are relaxed they burn up fat. In
keep it off, as well as gain muscle doing more and more, faster and fact they burn the most fat while
without an obsessive way of faster jeopardizes people’s efforts sleeping. Therefore, The Happy
measuring or giving up favorite to build a better body. The Happy Body program relaxes people
foods. Body exercise program teaches during and after exercising.
people how much is too little and
how much is too much to lose
fat and gain muscle efficiently.

If you met me over lunch and asked why something finally worked for me, The Happy Body is
what I’d tell you about how I gave up cardio, Peeps, and Christmas cookies and gained a stellar
cholesterol count, Hermes belts, and, finally, True Religion jeans. The Gregoreks are more than
teachers—they are gurus… a way to self-realization.

Jerzy Gregorek
C HR I STI N E VANDE VE LD E , G E NT RY M A G A Z INE

Aniela &
Their approach to fitness is distinctly different from that of the average crunch-and-run trainers...
“The original treadmills were used to punish prisoners,” says Jerzy. “Exercise should not be
punishment. The more you run, the weaker and less flexible you become.”
C HR I STI N E L ENNON, W M A G A Z INE
www.thehappybody.com $24.95

It’s hard to imagine pairing the words “happy” and “competitive

weightlifting”—think of all that straining and grunting!—but
the duo are smiling examples of their own regimen, and their ANIELA & JERZY GREGOREK
clients can’t seem to sing their praises enough.
C AR O LY N E ZI NK O, S A N F RA NC IS C O C H RONICLE

LE A N, I D E A L BO DY W E I G H T, FLE X I B LE , S T RO N G, FA S T, GO O D P OS T U R E
THE
Book Design: Alexander Atkins Design, Inc. Gym Photography: Jeff Boxer Food Photography: Jeff Sarpa HAPPY BODY
PRESS
 RIGHT DOWN TO THE OUNCE

B
ecoming 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’re 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.
 The
Happy
Body
Aniela & Jerzy Gregorek

Photography by Jeff Boxer and Jeff Sarpa

Book Design by Alexander Atkins Design, Inc.

THE HAPPY BODY PRESS

WOODSIDE, CALIFORNIA
Copyright © 2015 by The Happy Body Press
All rights reserved.

No part of this book may be reproduced in any manner whatsoever without prior written permission
from the publisher, except for material that the authors specifically direct readers to copy for their
personal use, and quotations embodied in critical articles or reviews. For more information, contact
Jurania Press.

The Happy Body Press, P.O. Box 620901, Woodside, California 94062
Second Edition

The authors advise readers to take full responsibility for their safety and well-being. Before beginning
the diet and/or exercises described in this book, be sure that you do not take risks beyond your level
of ability and comfort. As with any diet or exercise program, talk with your physician about whether
this program is safe and right for you.

Gregorek, Aniela & Jerzy

The happy body: the simple science of nutrition, exercise, and relaxation
Aniela & Jerzy Gregorek
ISBN-13: 978-0-9962439-2-6
ISBN-10: 0996243925

To learn more about The Happy Body program visit www.thehappybody.com.

Cover & interior design: Alexander Atkins Design, Inc. [alexatkinsdesign.com]

Gym and Zen photography: Jeff Boxer [jeffboxer.com]; Makeup: Kerry Herta
Food photography: Jeff Sarpa [jeffsarpa.com]; Food styling: Diane Elander [dianeelander.com]
Tableware provided by Heath Ceramics [heathceramics.com] and Luna Garcia [lunagarcia.com]
W e dedicate
this book to
all our coaches
and clients,
and to our
greatest teacher—
our daughter,
Natalie.
 C O N T E N T S AT A G L A N C E

PART 1
THE PHILOSOPHY OF THE
HAPPY BODY

PART 2
DESIGNING YOUR
HAPPY BODY

PART 3
NOURISHING YOUR
HAPPY BODY

THE HAPPY BODY vii

 TA B L E O F C O N T E N T S

The Philosophy of
The Happy Body

xi Foreword
xiv Preface
xv Acknowledgments
Part 1
30 Leanness
30 The Standard of Leanness
3 CHAPTER 1: GENESIS OF THE HAPPY BODY 32 Degrees of Leanness
4 Youthfulness 34 Ideal Body Weight
4 Who Has Youthfulness? 34 The Standard of Ideal Body Weight
4 What Are the Components of Youthfulness? 36 Degrees of Ideal Body Weight
6 Being Your Own Youthfulness Coach 36 Thirteen Possible Body Types
39 Good Posture
8 CHAPTER 2: MEASURING THE HAPPY BODY 42 The Standard of Good Posture
12 Flexibility 42 Degrees of Good Posture
13 The Standard of Flexibility 43 Hygiene for the Spine
15 Degrees of Flexibility
22 Strength 46 CHAPTER 3: THE WISDOM OF LOSING WEIGHT
22 The Standard of Strength 48 When Is Enough Enough?
25 Degrees of Strength 49 How Not to Lose Weight
25 The Overhead Squat Press 49 How to Lose Weight
28 Speed
28 The Standard of Speed 56 CHAPTER 4: THE WISDOM OF EXERCISE
28 Degrees of Speed 58 A Never-Ending Cycle of Failure
59 Slowing Down the Aging Process

63 CHAPTER 5: THE WISDOM OF RECOVERY

67 Relaxation
68 Rejuvenation
69 Recovery and Relaxation During Exercise

TESTIMONIALS
7 Philosophy to Eating and Exercising
11 Recovering from Fibromyalgia
21 Untwisting My Body
27 Saved My Life in Many Ways
29 Ever Greater Goals
33 Muffin Top
38 Finding the Hourglass
44 Skinny Jeans
54 I Can Do This
61 Now I Like Myself Better
70 Far Better and More Efficient

viii THE HAPPY BODY

 TA B L E O F C O N T E N T S

Designing Your
Part 2
Happy Body 150 Sequence 3
165 Week 4
165 Reviewing Your Food Program
165 Reviewing Your Exercise Program
165 Weeks 5 & 6
73 CHAPTER 6: COUNTING TIME AND POUNDS 165 Reviewing Your Food Program
74 Week 1 165 Reviewing Your Exercise Program
74 Calculating Your Ideal Body Weight Proportions 166 Week 7
81 Calculating the Time to Reach Your 166 Reviewing Your Food Program
Ideal Body Proportions 166 Reviewing Your Exercise Program
83 The Thirteen Body Types 168 Charting Your Progress
172 Reviewing The Happy Body Standards
99 CHAPTER 7: DESIGNING YOUR 174 Reviewing Your Progress in Pictures
EATING PROGRAM
100 Week 1 (continued)
101 What to Eat
101 From Breakfast to Snack TESTIMONIALS
101 Health Bars 82 Bye-Bye Body Fat
102 Bread 97 Going Against the Pack
102 Yogurt 103 Steak with Vodka
102 Fresh Fruit with Nuts 105 Getting Off The Treadmill
102 Mixed Snacks 112 When All Else Fails
102 Lunch and Dinner 113 I am Happy with Me
102 Controlling the Volume of Food Intake 132 My Own True Fairy Tale
104 When to Eat 148 It Cuts Through the BS to Simplicity and Ease
104 How to Cope with Eating Out 164 The Long Ball
108 Keeping Your Food Journal 167 A Habit, Like Brushing Your Teeth Everyday
108 Banquet Day 175 The Dreaded Mid-Life Crisis
108 A Special Note to Vegetarians

115 CHAPTER 8: LEARNING THE EXERCISES

117 Week 1 (continued)
118 Sequence I
133 Week 2
133 Reviewing Your Food Program
133 Reviewing Your Exercise Program
134 Sequence 2
149 Week 3
149 Reviewing Your Food Program
149 Reviewing Your Exercise Program

THE HAPPY BODY ix

 TA B L E O F C O N T E N T S

Nourishing Your
Happy Body Part 3
216 CHAPTER 12: EGG WHITE DISHES
220 Mushroom Soufflé
178 CHAPTER 9: INTO THE KITCHEN 223 Tomato, Onion & Basil Omelet
180 The Happy Belly 224 Tomato Stuffed with Egg Whites and Salmon Paste
182 Complete Meals 227 Spinach Pancakes
228 Egg White Frittata with Smoked Salmon
184 CHAPTER 10: SOUPS & STEWS
190 Cauliflower and Spinach Soup with Tarragon 232 CHAPTER 13: FREE-CHOICE DINNERS
193 French Veal and Mushroom Stew 237 Beef-Crust Pizza
194 Chicken Vegetable Medley Soup 238 Barbequed Flank Steak
197 Seafood Stew 241 Ground Turkey Breast with Sauce
198 Spicy Beef Soup 242 Moroccan Chicken on a Skewer
245 Turkey Lasagna Without Pasta
202 CHAPTER 11: SALADS 246 Lemon-Spicy Shrimp
207 Balsamic Onion Salad with Steak 249 Poached Halibut with Mint Dressing
208 Beef Lettuce Wraps 250 Rice Vinegar Shrimp and Cucumbers
211 Hoisin Chicken Salad 253 Salmon with Dill Sauce
212 Mexican Chicken Cups 254 Spiced Tuna
215 Salmon Cups 257 Lentil Crepes
258 Paneer Jalfrezie
261 Palak Paneer
262 Lentil Stew
265 Rajma
266 Asparagus with Shitake Mushrooms
269 Broiled Eggplant with Garlic and Italian Seasoning
270 European Butter Lettuce Salad
273 Mashed Cauliflower
274 Shredded Brussels Sprouts

TESTIMONIALS
188 Gaining Insight
189 Plan For Healthy Living
200 My Blood Work is Perfect
205 When You Are Ready, The Teacher Appears
219 Winning The Sugar War
230 Living My Life to the Fullest
231 I Am a Better Golfer
276 You Can Never Outsmart Your Body

278 Epilogue
280 Bibliography
281 Finding Enough
284 Index
x THE HAPPY BODY
 Foreword

W
e asked three health professionals who practice The Happy Body to

write about the program from their unique perspectives: The medical

benefits of the program are presented by physician, Dr. Eric Weiss; the

skeletomuscular benefits are described by kinesiologist, Professor Stuart McGill, and the

psychological benefits are outlined by psychologist, Judith Hecker, Ph.D.

Getting Off Your Medications

Eric L. Weiss, MD
Founder & CEO, The Village Doctor; Associate Clinical Professor, Stanford University School of Medicine

Y
outh is wasted on the young, my father used return. This is because the fundamental relationship
to say. And as we all age, we know exactly with diet and exercise has not changed. Almost by
what he meant. As a physician, I see many definition, diets require sacrifice—of both quantity
patients who feel much older than their and quality of food. Exercise becomes a means to
chronological age. Why is this? Often it is because the an end, with patients slogging through 30-minute
habits and routines of years ago have faded and been sessions on a Stairmaster or grinding through 2-mile
replaced by hours of inactivity punctuated by business runs. Both the diet and the exercise are joyless and
lunches, stressful meetings, and overscheduled days. hence never become habitual, much less ritual. I would
What follows are body changes we can all see from argue that people believe that good health is all about
the outside: extra pounds, lack of fitness, and poor losing weight. That is essential, but how it is done is
posture. But even more important are the changes more important. Their goal should be to look forward
that can be measured on the inside: elevated blood to their exercise and to change their relationship with
cholesterol and blood sugar, insulin resistance, and food. Youth-promoting exercise can be joyful, and
high blood pressure. These patients already feel bad healthy meals can be delicious.
enough without medications, and then their alertness,
athleticism, and libido become subject to the side I learned this about two years ago, when
effects of the drugs used to treat what are now chronic
medical problems. These drugs include statins for
I noticed that some of my patients were
cholesterol control, diabetes medications for blood dramatically losing weight and becoming
sugar control, and an array of others to control blood healthier—and, in fact, their whole
pressure. outlook on life seemed to be changing for
Neither the patients nor the physicians are happy
with these changes, and many discussions occur in
the better. When I asked them what they
doctors’ offices across the country regarding diet and were doing differently, they all mentioned
exercise. Diet books are read and personal trainers are The Happy Body program.
hired, but almost always, over time, the “old” bodies

THE HAPPY BODY xi

 FOREWORD

Their changes were so impressive that I decided to try addition, patients find a whole new relationship with
the program and see for myself why it worked so well. their food. Yogurt is more desirable to them than
Even though I was in good physical shape, I got even chocolate chip cookies, and even tastier. Whole grain
better—and fast. breads are more satisfying than french fries. Cooking
Since then, I have had the pleasure of referring my in the kitchen with a spouse or friend is more creative
most knowledgeable but frustrated patients to Jerzy and fun than going out.
and Aniela’s Happy Body program, and the results The exercises in The Happy Body program artfully
have been astounding. Not only have my patients lost combine the benefits of weightlifting, yoga, and
pounds, but they have also redesigned their bodies Pilates. The diet in the program combines an emphasis
so that they have achieved a desirable proportion of on organic vegetables and lean proteins with a schedule
weight to height and muscle to fat. Furthermore, to optimize metabolism. Most important, Aniela
patients who used to have dangerous levels of blood and Jerzy recognize the role of meditation and
pressure, cholesterol, and sugar, which required “recovery” both to amplify the benefits of exercise and
prescription medications for control, are now off all to balance out the stressors of daily life. Their diet,
their medications and only take a few supplements exercise, and recovery routine is not a chore but the
with a preventive medicine focus. But what impresses best part of your day—not only a habit but a ritual,
me most are the mental changes I have seen: alertness, and as such, something you can enjoy for the rest of
better sleep, more energy, and return of libido. In your life.

The Healthy Spine

Stuart McGill, Ph.D.
Chair of the Department of Kinesiology, University of Waterloo, Canada

W
e all want a body that is robust, “happy.” The knowledge contained in these pages is true
performs well, and is impervious to to science, untainted by any commercial agendas.
injury—in summary, a “happy” body.
Achieving a happy body requires The Happy Body exercises, combined with
wisdom together with the discipline to execute a plan. In relaxation techniques, are designed not only
today’s society, despite all the research and “knowledge
to naturally balance and build joints but also
growth,” finding the wisdom to create a happy body is
unfortunately rare. So-called fitness experts encourage
to correct movement flaws that, over time,
long-distance running or bodybuilding workout programs, have already resulted in joint damage. All
both of which are ill-suited for most people, who usually this, coupled with nutritional wisdom, leads
become sore and injured in the process and then quit. to performance that most people think was lost
My friends Jerzy and Aniela Gregorek are both with their youth.
highly accomplished athletes and coaches, who have
attained valuable wisdom through decades of world-class In all my years as a professor of spine biomechanics,
competition in weightlifting. In this book, they have I have conducted countless experiments in my search for
refined that wisdom down to its essential principles. By the wisdom that is needed to attain health, avoid injury,
mastering these, readers will be able to assess their own and enhance performance. My journey would have
bodies and select the proper approach to make them been simpler had I read The Happy Body years ago.

xii THE HAPPY BODY

 FOREWORD

Happy Body, Happy Mind

Judith Hecker, Ph.D.
Psychologist, Los Angeles, California

A
niela and Jerzy, my good friends and coaches, Second, about fostering a sense of calmness: We are
asked me to write about the psychological often overwhelmed by spreading our lives too thin and
aspects of training with The Happy Body taking on too many obligations. This leads to health,
method. I am a clinical psychologist practicing relational, and family problems that we cannot resolve.
in Los Angeles and a faculty member of the California Taking half an hour out of every day to do our workout
Graduate Institute in Pacifica and the Geffen School of gives us the mental space to calm down and reorient
Medicine at UCLA. The following remarks are based on ourselves. As we follow the workouts over time, we start
my observations of the psychological changes that have to feel less irritable with our lives, and other people tell us
accompanied the physical changes both in myself and in that we have become more pleasant and much calmer.
my friends who practice The Happy Body program. Third, about benefiting from routines: In the United
First, about maintaining a sense of control in tough States, advertising and marketing have led us to believe
times: These comments are written in October 2008, that what is new is always improved, that change is
during a period of economic turmoil and recession. always better. We therefore look for the latest exercise
We have all become painfully aware that we are not in method, the newest fitness gadgets, the most recent diet
control of the value of our houses, the stability of our fad. We do not realize the value of doing the same set of
jobs, or the security of our finances. There is, however, exercises, day after day. Yet in ancient exercise systems,
one area in which we can maintain control in the face of such as tai-chi and yoga, there is a keen awareness of the
chaos: namely, our own bodies. We can go into a quiet physical and mental benefits of precisely following the
room and work out. The weightlifting workout of The same daily routine. For a pianist, a master craftsman, or a
Happy Body program demands total focus. We have mystic, there is no doubt about the benefits of repeating
to concentrate on correct movement, breathing, and the same exercises over and over.
balance. During the time we train, we have to follow
a precise plan, so for the duration of the workout, it
is nearly impossible to think about the loss of control
The routine that is set out in this book
outside. And once the workout is over, the sense of focus works like a mantra in meditation. It will
and of having exercised some measure of control during clear your mind and make it easier for you
our day continues to support us. to deal with the stresses in your life.

THE HAPPY BODY xiii

 Preface

W
hen Jerzy was weightlifting in Jerzy laughed. But seeing that his coach was serious,
Poland at the age of 16, he was he stopped, feeling awkward.
impatient to improve his “If you keep your body happy,” the coach
performance. At that time, the continued, “it means you wake up in the morning and
latest fad in conditioning was long-distance running. you look forward to the day, eager to do everything. If
So Jerzy got up early every morning and was out the you don’t keep your body happy, you gradually start
door by 6:00, running through the forest near his house. to fear the day. Then you wake up feeling tired and
One day, after Jerzy had been running for three overwhelmed. Some of the things you want to do seem
months, his coach, Andrzej Kowalczyk, approached too much, so you start making excuses not to do them.
him in the gym, looking concerned. That’s the first way to tell whether you’re keeping your
“Why are you so slow?” he asked. body happy or not.”
Jerzy was surprised because he thought he was “That explains,” Jerzy said, “why I used to wake
doing fine. up before the clock rang, and now I wish I could
“Is everything alright at home?” the coach asked. sleep more.”
“Yes, everything’s fine.” “Now you know. That’s the first sign. The second
“What about school?”
thing is to watch your performance. If thinking about
“Fine.”
breaking a record excites you, then you are doing fine.
“What time do you go to bed at night?”
But if it frightens you, you are pushing yourself too
“Ten.”
hard. My job is to make sure that your body is happy
“Okay, tell me everything you do during the day,
hour by hour.” by keeping you in that gap between doing too much
“Well, I wake up at 5:45 and run through the forest and not enough. The better lifter you become, the
for one hour.” narrower that gap will get. That’s the test of how well
“Did I tell you to run?” you are mastering your craft.”
“No.” Years later, when Jerzy and Aniela became coaches,
“So, why do you run?” they found themselves telling their clients that if
“I thought it would make me a better weightlifter. they wanted to achieve strong, healthy, and youthful
Faster.” bodies—in short, if they wanted to have happy
“So, what do you think? Wouldn’t I know whether bodies—they had to pursue that like a professional
you should run or not?” athlete. There is a craft to becoming strong, healthy,
“Yeah, I guess you would.” and youthful, always calibrating what is too much and
“Okay, listen carefully, because I’m only going to
what is not enough. This book will guide you toward
tell you this once. You need to learn to keep your
mastering that craft.
body happy.”

xiv THE HAPPY BODY

 Acknowledgments

T
his book is a response to all the hundreds of people who have challenged
and inspired us over the last twenty-five years to find solutions to their
health and fitness problems. We can’t name them all, but here are some
who had the greatest impact on The Happy Body program:

First of all, we thank our Olympic weightlifting & Josh Fredkin; Susan Friedman; Gwen Fuller;
coaches, Andrzej Kowalczyk and Waldemar Gaurav Garg; Robert Garland; Tom Gately; Michelle
Baszanowski, for teaching us proper technique and the A. Gerber; Ritu Ghumman; Dianne G. Giancarlo;
discipline and patience to achieve it. Kelly & Greg Golub; Mark Gordon; Stacy Grant;
Thanks to Charlie Henderson, 80-year-old master Judith Greenberg; Nancy Greenbach; Martin & Ruth
weightlifter, whose greatness inspired us to discover Gruber; Rick & Sandy Hahamian; Crystal Hayling;
our Standard of Strength and for all people. Malora Hardin; Teri Hausman; David Heart; Judy
We also thank all our long-lasting clients who have Hecker; Angela & George Hensler; Judy Heyboer;
become our friends and supporters over the years, Chris Huntley; Susan & Joel Hyatt; Staphanie Ingster;
especially: Tony Abbis; Kathy Adzich; Cie Marie & Gildard Jackson; Suzanne & Sabrina Jain; Linda &
David Anderson; Laura Jean & Jim Anderson; Lisett Robert Jameson; Sigrid Jenson; Barry L. Johnson;
& Karl Angel; Ralph Angel; Veronica Arthur; Jennifer Janis Kanter; Steven F. Kanter; Richard Kasznow;
J. Bailey; Robert Baldwin; Sybilla & Alex Balkanski; Jane & Mari Kawasaki; Michelle & David E. Kelley;
Lorna Basso; Patrick Bujold; Mayur Baugh; Barrance Judy Kiel; Anne Kiser; Sheryl Klein; Fitnete Kraja;
Baytos; Susan Bockus; Carolyn Bowsher; Gilda Brasch; Jody Kramer; Erica Lapacka; Sharon Lebherz; E. J.
Anitha Brown; Andrew, Lauren & Susan Buchanan; “Doc” Kreis; Craig Liebenson; Peter Levitt; Aaron
Raquel E. Burgos; Andrea Campbell; Kelly Carter; Lipsey; Alheli and Sabrina Maahs; Paul Mason; Debra
Michael Casey; Walter Chi; Bud Coligan; Wendy Matiyahu; Eva Mees; Jamis MacNiven; Terry & Joe
Cook; Simone Otus Coxe; Colette & Kim Cranston; McClintock; Cheryl McCoy; Stuart McGill; Susan,
Ellen Curry; Jon Curry; Peggy Dalal; Kristal Dehnad; Bridget & John Meaney; Chris Meledandri; Faye
Peggy & Steve Dow; Samantha Dinsmore; Kelly Mellos; Jean & Stephen Mereu; Ilona Merli; Carol
Dozois; Cathleen Edidin; Haleh Endrissi; Stacey J. Middleton; Annie & Bob Miller; Susan & John
Escobar, Kimberly Essen; Light & Summer Eternity; Mimi; Kris Moore; Christopher Morace; Mary Lynn
Fran Evans; Pam & Jim Everett; Bob Falkenberg; Moran; Devon Morehead; Susan, Gib & Drew Myers;
Acenia, Toby, Casey & Caleb Farrand; Barbara & Jennifer Nash; Lori Nawn; William & Christy Neidig;
Billy Finkelstein; Karen Fisher; Nanci, Gary, Leah James Nicholas; Linda, Guy, Brittney & Camille Nora;

THE HAPPY BODY xv

 ACKNOWLEDGMENTS

Donna Novitsky; Inessa Obenhuber; Joyce Pacificar; & Roger Toguchi; Carol Torbett; Maddy & Jefffey
Lisa R. Pieper; Amy Pietz; Catherine Pilibos; Francis Tucker; Christine VanDeVelde & Don Luskin; Phil
Pinto; Barbara Pivnicka; Karen Plastiras; Tracy & Greg Wagner; Pat & Rick Wallace; Kelly Walsh; Rey Walton
Plowman; Buffy Poon; Malgosia & Marek Probosz; James Warren; Cheryl Wayne; Tom Weary; Jessica
John Quinn; Michele Raffin; Robyn Rajkovich; Weisman; Eric & Jackie Weiss; Pam & Eugene Weiss;
Saira Ramasastry; Dushanka Resenbaun; Michael Helen & Maurice Werdegar; Janelle J. & Chris White;
Ricci; Bill, Pat, Billy and Don Robertson; Heidi Mary White; Pat & Craig Whiteman; Nancy, Clark
Roizen; Liz Rome; Debbie & Stuart Rosenberg; & Douglass Wigley; Reno & Coco Wilson; Amy and
Dusanka Rosenbaum; Debbie, Catherine, Amelia Arnold Wong; Jack & Lou Yeager; Patricia Yeh; John
& Tom Rosch; Loren Lebherz, Sack; Nancy Savage; & Sylvia Vargas; Lisa Vidergauz; and Danielle Vontz.
Helen S. Scheffler; Peter E. Schwab; Terry Sculley; Finally, we thank our photographers, Jeff Boxer
Richard S. Seiler; Komal Shah; Jane Sharninghouse; and Jeff Sarpa, our copy editor Erin Barrett, and our
Catherine Shaw; Metta Shields; Katie & J. D. graphic designer, Alexander Atkins.
Simpson; Carol L. Spence; Vijayashree Srinivasan;
Liz Stangle; Barbara Stefik; Francine Swain; Betty

xvi THE HAPPY BODY

 The
Philosophy
of
The Happy Body
P A R T 1
 CHAPTER 1

GENESIS
OF
The
Happy
Body
 C H A P T E R 1: G E N E S I S O F T H E H A P P Y B O DY

Youthfulness
“All successful people have a goal. No one can get anywhere unless he
knows where he wants to go and what he wants to be or do.

I
– Norman Vincent Peale

n our thirty years as weightlifting coaches, we have trained hundreds

of people whose bodies have differed in capability and whose
motivations have been diverse. Some were elite athletes who wanted
to improve their performance; others had never trained before and
wanted to regain lost functions, such as the ability to tie their shoes
while standing, or to lift luggage without effort. Regardless of the words they
used to explain why they wanted weightlifting coaching, we began to see a
pattern in their motivations. Everyone wanted to regain—or in some cases, to
have for the first time—the essential factors of youthfulness.

When we asked them to define youthfulness, energy. They lack coordination and agility. The
most of them pointed to three principal qualities— people who are truly youthful are athletes, especially
high energy, agility, and good posture—and some those who must meet specific weight requirements,
added several others, including coordination, such as Olympic weightlifters, Olympic wrestlers,
quickness, calmness, good looks, good health, and and judokas. They have all the good qualities that
good sex. children have and more.
But who has youthfulness, what are its
components, and, most important, how can it be WHAT ARE THE COMPONENTS OF
measured so that we can develop a plan to attain it? YOUTHFULNESS?

W
hen we observed all athletes, we saw
WHO HAS YOUTHFULNESS? that some of them, such as sprinters,

M
ost people would answer that babies strive to increase speed; others, such
and children embody youthfulness. as jumpers, strive to increase distance; and still
But babies and children only have some others, such as weightlifters, strive to increase lifted
qualities of youthfulness, such as flexibility and high weight. While only the sprinters work directly with

4 THE HAPPY BODY

 C H A P T E R 1: G E N E S I S O F T H E H A P P Y B O DY

speed, the other two work THE SIX PRIMARY posture. If we were to watch
with it indirectly. Jumpers, QUALITIES OF them in slow motion, they
for example, increase would all look like dancers.
YOUTHFULNESS
their jumping distance Thus, there are six primary
by increasing the speed qualities of youthfulness:
of their impact with the
1. Flexibility 1. flexibility, 2. strength,
ground, and weightlifters 2. Strength 3. speed, 4. leanness, 5. ideal
lift heavier weights by body weight, and 6. good
moving them faster. So one 3. Speed posture.
element common to all The right combination of
athletes is speed. However, 4. Leanness these qualities can only make
speed cannot exist without an athlete better, but the ideal
flexibility and strength. If
5. Ideal Body Weight combination varies with each
you are inflexible or weak, 6. Good Posture sport. For example, track-and-
you will certainly be slow. field athletes need to develop all
In terms of muscles, six qualities to more or less the
strength is the ability to contract, and flexibility, to same degree. However, in football, a quarterback
expand. Fat, on the other hand, is excess baggage will principally train to increase his speed and
that doesn’t help one to do either. In weightlifting, agility, but a lineman will principally train to
we say that fat doesn’t lift. But we could also say increase his strength and resistance to impact. There
that fat doesn’t run, jump, or throw either. In other are also sports in which leanness is not required,
words, a lean body is more efficient than a fat one, such as sumo wrestling or shot put. Furthermore,
so to increase your body’s strength, flexibility, and some sports develop some parts of the body more
speed, you must reduce your percentage of fat. than others. For example, sprinters develop muscles
However, efficiency does not only depend on that, in their legs but not in their upper bodies.
but also on the relationship between height and There are also sports that develop all parts
weight. For example, sprinters cannot be too light or of the body equally and all six of the youthful
too heavy relative to their height, because either way qualities. These include baseball, basketball, figure
they will lack the strength and speed to accelerate skating, ice hockey, judo, Olympic weightlifting,
most efficiently. Thus, they must strive to achieve Olympic wrestling, pole vaulting, rugby, swimming,
an ideal body weight. volleyball, and water polo. Because these sports
There is one more quality that all athletes possess, proportionately develop not only the body but also
and that is physical elegance—the beauty of their the six qualities of youthfulness, they are the most
movement—which is made possible by good beneficial of all activities.

Athletes focus on what they do, not on how they

look, although beauty comes along anyway.
THE HAPPY BODY 5
 C H A P T E R 1: G E N E S I S O F T H E H A P P Y B O DY

Whether athletes run, throw, jump, hit, or lift, to use weightlifting to improve their athletes’
their success depends on the combination of the performance. Thus, sprinters, ice hockey players,
six primary qualities of youthfulness. However, the gymnasts, football players, and other athletes have
driving force behind these qualities is striving for begun to train at the side of Olympic weightlifters.
goals. These vary somewhat, creating somewhat Today, almost every university in the United States
different bodies from sport to sport, because we has its athletes training in Olympic weightlifting to
become what we do. Thus, athletes focus on what increase their strength, flexibility, and speed. At the
they do, not on how they look, although beauty UCLA Acosta Training Center, for example, there
comes along anyway. They train from the inside out. are fifty Olympic weightlifting platforms on which
Anyone else who wants to be youthful must focus, the best Bruin teams train.
like athletes, on performance and movement, not
on being beautiful. BEING YOUR OWN
Jumpers think all the time about jumping YOUTHFULNESS COACH

T
higher. Swimmers think about swimming faster. he same principles that work for athletes
Weightlifters think about lifting greater weights. also work for ordinary people of all ages.
All athletes deal with numbers, whether directly Athletes, of course, have coaches, but
or indirectly. They train to break records or win
everyone else must be his or her own coach. The
competitions. We marvel at their movement, which
Happy Body program teaches you all you need
we may call poetry in motion as we admire sprinters
to know to be your own coach. The program
racing down the track like cheetahs, figure skaters
was designed to make the benefits of Olympic
spinning on ice like tops, or pole vaulters flipping
weightlifting accessible to the general population. It
through the air like dolphins.
eliminates the complex and dangerous elements of
In the latter half of the twentieth century, coaches
weightlifting while establishing concrete standards
began to realize that they could not further improve
as attainable goals of youthfulness for everyone. The
their athletes’ skills by just having them practice
their sports. Olympic weightlifting develops the Happy Body program will help you to restore the
strongest and fastest of all athletic bodies, and flexibility, ideal body weight, and posture you had as
weightlifters also have extremely flexible bodies, a young child, and to be leaner, stronger, and faster
second only to gymnasts. Furthermore, weightlifters’ than you have ever been. In essence, The Happy
movements—pulling, squatting, jumping, and Body program will not only make you as youthful
throwing—are components of all other sports. as you were at twenty, but twenty as you would have
For these reasons, coaches from other sports began been if you had followed the program at that age.

The same principles that work

for athletes also work for ordinary
people of all ages.
6 THE HAPPY BODY
Philosophy of Eating and Exercising
Steve Dow (54-year-old venture capitalist)

I
was looking for a new approach to my health — something that would
be easy to incorporate into my life that was not too rigid and not too time
consuming. Fortunately, my wife discovered Jerzy and Aniela. It sounded
quite interesting, and most importantly, different, so we decided to begin the
program together. Actually, “program” is probably a misnomer as it denotes
something that you start and finish. I love that The Happy Body is really a philos-
ophy and an approach to eating and exercise that shouldn’t ever end. It becomes
part of your life. In any event, while I knew I needed to get back into shape, I was
shocked when Jerzy told me my body composition. Between that shock, and my
wife as a companion, I was quite motivated.
The exercise came easy. Controlling my eating was not easy. Not because the right
foods weren’t enjoyable or satisfying, but I love to eat and I love to drink wine. In
spite of those urges and following (reasonably well) the eating guidelines, I quickly
made good progress on losing fat and building muscle.
Having been an athlete in my past, I realized that what I enjoyed about Jerzy was
that he was a coach, not a trainer. This is more than just a semantic difference. I’d
never heard a trainer use “meditation,” “parasympathetic nervous system,” and
“weightlifting” in the same sentence. A typical trainer tells you what to do or is
there to be your exercise buddy. A coach explains why you do something, so that
knowledge becomes a part of you.
After about 9 months, I became interested in going beyond the exercise routine
of The Happy Body. Jerzy started me on the long, patient process of developing
the strength and skill to undertake Olympic style weightlifting. The body needs
lots of time to adapt, a process that can’t be rushed without injury. Given Jerzy’s
knowledge of when to increase my weights, I have not had any injury.
The conventional image of weightlifting is of large, lumbering men. It was quite
an epiphany to learn how Olympic lifting is totally different. Olympic lifting is
about flexibility, form, and quickness. I love the efficiency of the exercise. It feels
like a combination of plyometrics, yoga, and lifting, and you literally work every
muscle in your body in one movement. Like The Happy Body exercise routine, I can
complete it in 45 minutes. My primary goal is to perform the Olympic “Snatch” with
my weight — approximately 100 kg — before my 55th birthday. My second goal is
to enjoy as much time as I can with my parasympathetic nervous system.

THE HAPPY BODY 7

 CHAPTER 2

Measuring
The
Happy
Body
 CHAP TER 2: ME A SURING THE HAPPY BODY

Objective Standards
“If you can not measure it, you can not improve it.”

A
– Lord William Thomson Kelvin (inventor of the Kelvin Scale)

n integral step in developing any improvement

program is the establishment of objective
standards. How does one measure the attributes
of youthfulness other than chronological age?
We struggled with that question for many years.
The answer started to crystallize for us during the 2002 World
Weightlifting Games in Melbourne, Australia. After the opening
ceremony, and before our own events, we watched the oldest
weightlifters compete.

Charlie Henderson, an Australian weightlifter weights in his backyard. At the time, he could lift
who competed in the 136-pound weight category, his own weight—122 pounds—something only
was slated to lift 137.5 pounds above his head. the strongest teenagers could do. Yet here was an
When he appeared, everyone applauded. He walked 80-year-old man doing it! The implication of this
to the platform with his chest held high, his back achievement was momentous. We decided there
straight, and his arms loosely at his sides. After and then that if we could help our clients lift their
bowing to the audience, he approached the bar, own body weight, and retain that capability as they
lowered himself, cleaned the weight to his chest aged—just as Charlie Henderson had done—their
without effort, and jerked it above his head. We lives would be more functional, more healthy,
watched with amazement as he held the bar high in and more joyful. They would be able to lift heavy
the air with straight arms, for Charlie Henderson objects, run fast, and maintain their coordination,
was 80 years old. and, as a result, they would resist illness and avoid
When Jerzy was thirteen, he started lifting injuries. In short, they would have Happy Bodies.

10 THE HAPPY BODY

Recovering from Fibromyalgia
Amy Pietz (31-year-old actress)

I
’m a very active person these days. I bike, swim, ski, play tennis, run, dance,
and lift weights. Now I live my life without pain. But for about five years, I
suffered every single day.
I was your typical actress: skinny from smoking a pack of cigarettes a day, and
under a great deal of job stress from choosing one of the most unstable profes-
sions in the world. Eating crap when I was unemployed and eating worse crap
when I was employed. I was living on an emotional rollercoaster, but I was young
and just too busy to worry about it.
It’s funny how your body will tell you when it’s time to start dealing with reality.
I started experiencing chronic pain when I was working on Caroline in the City.
I was playing the part of a dancer and Broadway actress and had heard that
Pilates would help me to look like a toned dancer. I used to dance when I was
younger so thought it would be easy for me. I was told that my posture would
improve as well. I have a slight swayback and shoulders that roll forward. I started
doing pilates once a week, pushing my body very hard for that one day, but not
exercising any other day or supplementing with weightlifting or running.
So, for about three years, I stretched all my muscles in my back once a week,
causing small tears up and down my spine that became extremely painful. Every
time I hurt, my instructor told me to stretch that area, which only damaged my
muscles more. Eventually, everything hurt, whether I moved or not—standing,
sitting, walking, doing the dishes, paying the bills.
As I watched my 28-year-old body break down, I became more and more
depressed. I was constantly being told that it was an emotional problem. I started
seeing orthopedic surgeons, physical therapists, hypnotherapists, chiroprac-
tors, neuromuscular therapists, nutritionists, acupuncturists, and even “energy
specialists.” I was lying on ice packs for hours every day, full of anger at spending
thousands of dollars on ineffective treatments. I went on powerful anti-inflam-
matory medications to deaden the pain. The drugs gave me chronic stomach
problems. It was all too much to handle. I felt I had tried everything.
When I met Jerzy and Aniela, I was skeptical that simply lifting weights could help
me, but things slowly started to change. They warned me that it would not be easy,
that the more I followed their directions, the faster I would progress. They were
right. I started to have hours, then days, then weeks without pain. I focused on
building muscles that gave support to the whole structure of my body.
Months passed as I followed the weight routine that Jerzy and Aniela designed
for me. I stopped obsessing over cardio workouts and have learned to stick to
The Happy Body food program.
A friend asked me recently how my pain was doing. I was surprised by the
question. “What pain?” I said. I had forgotten all about it.

THE HAPPY BODY 11

 CHAP TER 2: ME A SURING THE HAPPY BODY

FLEXIBILITY

F
lexibility is the capacity of the muscles so smooth, rhythmic, and fast. We were shocked
and tendons to elongate or shorten for the when someone told us that the man was 90 and the
purpose of movement—that is, of moving woman 93.
bones in key parts of the body (see Figure 2.1). After the dance, we went up to the couple to
However, there can be no movement without express our admiration for their youthfulness. When
strength. We are most flexible when we are infants, Aniela asked them how they managed to stay so
but we are also at our weakest at that stage. We have flexible and coordinated at their age, the woman
to practice in order to gain the strength to turn over, said, “I simply stretch and lift weights. Every
sit up, crawl, and eventually stand. morning I do exactly the same stretches and lifts.
We lose flexibility because of how we live, not In a way, it’s like dancing for me. I’ve repeated the
because we age, as can be seen from the fact that same movements with the same weights for the last
people in their advanced years can be highly flexible sixty years, so it’s easy. The routine has its rhythm,
and strong. just like music — I love it, and I am never bored.”
One time, at a friend’s wedding, we saw an older The man, who had been listening to this
couple dancing the cha-cha. Everyone was watching conversation, added, “Actually, I found out that it’s
them because they were so elegant, their movements essential to do the same routine every day. It’s easier

FI GURE 2. 1: PO I NTS OF F L E XI B I L I TY

Wrists

Elbows

Shoulders

Spine Chest

Knees
Hips & Groin

Ankles
Achilles Tendon

12 THE HAPPY BODY

 In The Happy Body program, we recognize
three phases of flexibility. First, one has to
develop range of motion. Second, one has to
develop strength in the movement. Third, one
has to develop speed in the movement.

for the body, especially as you get older. Imagine order to become faster at any movement, one must
that you learn to play one of the most difficult increase one’s elasticity and one’s strength. For this
pieces of music by Chopin. If you learn it when reason, the best ways to achieve flexibility is through
you’re in your teens and play it every day, it will be movements that involve explosive speed—namely,
easier to play in your eighties. But if you wait till pulling, squatting, jumping, and throwing. All
you’re eighty, it’ll be almost impossible.” of these are combined in Olympic weightlifting
This couple proved that if you do the same training.
exercise routine every day, you will be able to do it
well throughout your life. That assumes, of course, The Standard of Flexibility

O
that the exercise does not injure you. It must support ne day, while we were walking on the
your body’s full range of motion, improve your beach in Santa Monica, Aniela pointed to
muscle function gradually, and not exhaust you. a toddler stumbling around on shaky legs.
In The Happy Body program, we recognize three Whenever the child was on the verge of falling, she
phases of flexibility. First, one has to develop range would lower herself into a squat. After balancing her
of motion. Second, one has to develop strength in body, she would stand up without difficulty, but then
the movement. Third, one has to develop speed in become unsteady again as she attempted to walk.
the movement. “Look,” Aniela said, pointing to the girl. “She
A yogi, for example, develops only the first phase can’t walk well, but she has no problem squatting.”
of flexibility, aiming more for elasticity than for We realized that we all squat before we walk, and
strength or speed. A power lifter develops the first it is one of the most natural things in our lives, but
and second phases, but not the third, by lifting we gradually lose this ability as our bodies age.
heavy weights slowly. The Olympic weightlifter In weightlifting, there are three kinds of squats:
develops all three phases, lifting heavy weights the Back Squat, the Front Squat, and the Overhead
with speed. Thus, it is possible, like the yogi, to be Squat. In the Back Squat (Figure 2.2), the lifter
flexible without having strength or speed. And it holds the bar behind the neck, resting it on the
is possible, like the power lifter, to be flexible and shoulders. In the Front Squat (Figure 2.3), the lifter
strong without developing speed. But it is best of holds the bar in front of the neck, resting it on the
all to have developed all three and to be flexible, shoulders. In the Overhead Squat (Figure 2.4),
strong, and fast. the lifter holds the bar above the head with
Ironically, to achieve flexibility, strength, and straight arms.
speed, one need only focus on speed, and the other Because the Overhead Squat simultaneously
two will result automatically. That is because in improves the mobility of the wrists, elbows,

THE HAPPY BODY 13

 CHAP TER 2: ME A SURING THE HAPPY BODY

FI GURE 2. 2: TH E B A C K SQ U AT

FI GURE 2. 3: TH E F R ONT SQ U AT

FI GURE 2. 4: TH E OVE R H E A D SQU AT

14 THE HAPPY BODY

FI GURE 2.5 : THE J E R Z Y SQ U AT

shoulders, spine, hips, knees, and ankles, we There are five techniques for measuring
thought at first that it would be the ideal test of flexibility:
flexibility. However, while it is an excellent test of • The Table:
strength and speed, it turned out that an even Bending forward with an arched back
better test of flexibility is a modification of the (Figure 2.6)
Overhead Squat that we named the Candle Squat • The Jackknife:
(Figure 2.5), which brings the hands and feet close Bending forward with a rounded back
together, and therefore requires more flexibility. (Figure 2.7)
• The Bow:
Degrees of Flexibility Bending backward to see the ceiling (Figure 2.8)
There are five degrees of flexibility: • The Corkscrew:
• Poor Twisting the body without moving the feet
• Fair (Figure 2.9)
• Good
• The Jerzy Squat:
• Very Good
Squatting without leaning forward (Figure 2.10)
• Excellent

We all squat before we walk, and it is one of

the most natural things in our lives, but we
gradually lose this ability as our bodies age.
THE HAPPY BODY 15
 CHAP TER 2: ME A SURING THE HAPPY BODY

The Table
To measure the flexibility of your gluteus maximus, • Poor: You cannot reach your knees.
hamstrings, and calves, stand upright with your feet • Fair: You can reach your knees.
directly below your hips and bend forward with • Good: You can reach to mid-shin.
your toes curled up, your knees locked, and your • Very Good: You can reach the floor.
back arched. Then, see how far your fingertips • Excellent: You can place your palms flat on
can reach: the floor.

FI GURE 2. 6: TH E TA B L E

POOR FA I R GOOD

VE RY G OOD EX CEL L EN T

16 THE HAPPY BODY

 CHAP TER 2: ME A SURING THE HAPPY BODY

The Jackknife
To measure the flexibility of your lumbar spine, • Fair: You can touch your toes.
gluteus maximus, hamstrings, and calves, sit on the • Good: You can rest your palms on the bottom
floor with your legs straight in front of you and your of your feet.
toes curled up toward you. Bend forward to see how • Very Good: Your palms can touch the floor in
far your fingertips can reach: front of your feet.
• Poor: You can place your hands directly over • Excellent: Your elbows can reach your toes.
your knees.

FI GURE 2.7 : THE J A C KKNI F E

POOR FA I R

GOOD V ERY G O O D

E XC E L L EN T

THE HAPPY BODY 17

 CHAP TER 2: ME A SURING THE HAPPY BODY

The Bow
To measure the flexibility of your cervical, thoracic, • Poor: You can look straight down at the floor.
and lumbar spine, front of the neck, and rib cage, • Fair: You can look at the bottom of the wall.
lie down flat on your stomach, facing a wall, with • Good: You can look at the middle of the wall.
your palms facing up and your head facing to either • Very Good: You can look at the edge of the
side. Arch your spine with your shoulders and arms ceiling.
relaxed, your hands (palms up) and toes touching
• Excellent: You can look straight up at the ceiling.
the floor, and your eyes looking upward:

FIG U RE 2. 8: THE BOW

POOR FA I R

GO O D V ERY G O O D

E XC E L L E NT

18 THE HAPPY BODY

 CHAP TER 2: ME A SURING THE HAPPY BODY

The Corkscrew
To measure the flexibility of your legs, hips, spine, • Fair: You can look at the second corner to your
rib cage, and neck, stand in the middle of a square right (135º turn).
room, facing a wall. Place your feet directly under • Good: You can look at the wall behind you (180º
turn).
your hips, holding a stick behind your neck with
• Very Good: You can look at the third corner to
your elbows down and your forearms perpendicular your right (225º turn).
to the floor. Twist your body to the right: • Excellent: You can look at the wall to your left
• Poor: You can look at the wall to your right (270º turn).
(90º turn). Repeat these steps to the left side.

FI GURE 2.9 : THE C OR KSC R E W

POOR FA I R GOOD

VE RY G OOD EX CEL L EN T

THE HAPPY BODY 19

 CHAP TER 2: ME A SURING THE HAPPY BODY

Jerzy Squat
To measure the flexibility of most of the joints in • Poor: You can only barely bend your knees.
your body (fingers, wrists, elbows, shoulders, spine, • Fair: You can squat with your thighs higher than
rib cage, hips, knees, ankles, and toes), stand up parallel to the ground.
straight with your feet together and your toes curled • Good: You can squat with your thighs parallel to
up. Then lift your arms above your head, holding the ground.
a book on your open palms. Keeping your heels • Very Good: You can squat with your thighs lower
on the ground and your arms vertical with the than parallel to the ground.
elbows locked, squat down as far as you can without • Excellent: You can sit on your calves, totally
leaning forward: relaxed.

FI GURE 2. 10: JE R Z Y SQ U AT

POOR FA I R GOOD

VE RY G OOD EX CEL L EN T

20 THE HAPPY BODY

Untwisting My Body
Mary Lynn Moran (44-year-old facial plastic surgeon)

M
y introduction to the enlightened pair, Jerzy and Aniela Gregorek,
came about through a friend. After years of struggling with body
issues, she was taking back her power and credited Jerzy and
Aniela with the amazing and miraculous results. The Gregoreks,
she said, were not only skilled at helping people lose weight and
become fit, but they also helped with pain and back dysfunction. I had been
struggling with back pain that only responded partially to physical therapy and
steroid injections. Massage had been the most helpful, but never completely
resolved the problem.
The first time I walked into Jerzy and Aniela’s lovely home, I thought that I was just
going to have a little chat with them about my situation. Instead, I walked out with
photos of my twisted body and a “Happy Body Bible” on how I was to live my life
from that point forward. They pointed out issues relating to my posture, walking,
and lifting that greatly helped me to understand why I was having so much diffi-
culty recovering.
Every week, they would modify my regimen, depending on how my body
responded to the routine. I found this feedback incredibly helpful, given the tenuous
nature of my back problems. Whenever I performed a long surgery, spent too much
time on a plane, or did something to aggravate my back, Jerzy and Aniela adjusted
the treatment plan so that I would not only avoid worsening my back, but actually
speed up the healing process.
As a bonus, they are lovely people, and I always look forward to my Monday
evening meetings with them. Over a cup of tea, we discuss all my recent health
problems, and I have a chance to relax with their cat on my lap and their delightful
daughter, Natalie, drawing happy faces in my “Bible.” I feel so fortunate to have
made their acquaintance and hope to continue to share their friendship for a
very long time. Meanwhile, all over my little village, I see more and more people
walking around happier and healthier, thanks to Jerzy and Aniela’s supportive
guidance and expertise.

THE HAPPY BODY 21

 CHAP TER 2: ME A SURING THE HAPPY BODY

S T R E NGT H

S
trength is the ability of muscles to generate weaker and slower, and we develop chronic pains.
force. Muscles can only exert force after The only things that can prevent or reverse this
receiving stimuli from the brain. A person degeneration are proper exercise and nutrition, as
who is suddenly paralyzed can still have strong we saw earlier with Charlie Henderson, the 80-year-
muscles for a brief period but cannot use them old weightlifter who can lift his own weight above
because they are disconnected from the brain. Most his head—something the average 20-year-old male
medical and fitness experts believe that the strength gym member who exercises regularly cannot do.
of muscles is proportionate to their size, but that
is not true. If it were, two people of the same age, The Standard of Strength
weight, and body type would lift more or less the Although we thought it was reasonable to ask
same number of pounds. In fact, an experienced our clients to be as strong as 80-year-old Charlie
weightlifter may be able to lift three times as many Henderson, it was not immediately clear to us
pounds as a beginner. What makes the experienced how to translate an elite weightlifter’s ability into
lifter stronger is that she has more fast-twitch layman’s terms.
muscles and a brain that communicates with them Charlie Henderson had demonstrated his
faster and with more intensity. youthfulness in strength by using a move called the
If we were to look inside the bodies of these two Clean and Jerk—a lift that requires considerable
weightlifters, we would see that the stronger one has skill. Asking ordinary people to learn it would be
tantamount to asking them to become Olympic
more white, fast-twitch muscle, whereas the weaker
figure skaters. It would also be dangerous. Surely,
one has more red, slow-twitch muscle. Also, because
there had to be another method to measure the
tendons and ligaments are composed of white, fast-
strength factor.
twitch tissue, the stronger one has strengthened his
Aniela provided the answer. She had been
joints, while the other one has not.
experiencing shoulder pain for several weeks. To
The difference between these two athletes would
find out what was wrong, Jerzy measured her
be even more pronounced if the stronger one were
shoulder strength. In a behind-the-neck press, she
a weightlifter and the weaker one a bodybuilder.
could lift 50 percent of the weight that she could
When impact athletes, such as ice hockey or football Clean and Jerk. That was below the 58 percent
players, train like bodybuilders, they become slower, standard established by Robert Roman, the well-
weaker, and more susceptible to injuries. When, known Russian weightlifting coach. Jerzy started
however, they train like weightlifters, they become her on a program to strengthen her shoulders.
faster, stronger, and less susceptible to injuries. After four months, her pain had faded. By the time
Imagine that you are at an Olympic stadium, she reached 58 percent, it was totally gone. The
watching champion men sprinters. As you look at relationship between the behind-the-neck press
the Gold Medal winner, you may think, “If I had and the Clean and Jerk gave us a simple objective
his body, I could break world records, too.” But you for people who want to achieve the first part of
would need more than that. Even if you had his the Standard of Strength. Men need to press from
body, you would not run as fast, because you also behind the neck a weight equal to 58 percent of
need his brain, which activates his muscle fibers. their body weight. That would be equivalent to
When we age, our muscles tend to atrophy and being able to Clean and Jerk 100 percent of their
our joints tend to wear away. Eventually, we become body weight, just like Charlie Henderson.

22 THE HAPPY BODY

 CHAP TER 2: ME A SURING THE HAPPY BODY

After analyzing Olympic weightlifting data, clients to feel and act youthful. They also needed
Jerzy determined that women can lift approximately to be able to perform the Overhead Squat with that
77 percent of what men can lift. Therefore, women’s amount of weight. But that was still not enough.
goal should be to press behind their neck 45 percent Even though Aniela could press the weight behind
of their body weight (58 x .77 = 45). That would her neck and do overhead squats with it, she still
be equivalent to being able to Clean and Jerk 77
could not snatch it (Figure 2.11).
percent of their body weight.
In order for Aniela to develop more coordination
Thus, one component of the required level of
in her lifts, Jerzy asked her to press the bar from
strength for both men and women to feel and act
behind her neck while in a squatting position and
youthful was established. Most people can achieve
it, and once they do, they only need to maintain then to stand up (Figure 2.12). This combination
this standard and not exceed it. of the Overhead Squat and the behind-the-neck
However, our experience taught us that being press while sitting enabled Aniela to improve the
able to press the required percentage of body weight coordination and stability in her hips and shoulders
from behind the neck was not enough for our and to snatch the calculated weight.

FIGURE 2. 1 1 : A N I E L A P E R F O R M I N G TH E S N AT C H AT T H E M A S T E R S W O R L D W E I G H T L I F T I N G
CHAMPI ONSHI P I N 1 9 9 9

THE HAPPY BODY 23

Photo by Jerzy Gregorek
 CHAP TER 2: ME A SURING THE HAPPY BODY

We named the combined exercise the Overhead By practicing this exercise, you will not only
Squat Press. It is the safest exercise to develop strength improve your strength but also your coordination
because it challenges every inch of the body without and your flexibility. Indeed, this exercise cannot
requiring skill. It is the gateway exercise to fitness be performed with strength or flexibility or
and Olympic weightlifting. In fact, although it is the coordination alone. To achieve it, you must have
first and easiest exercise that professional Olympic all three.
weightlifters need to do, it is the last and most The Overhead Squat Press assures that all the
difficult exercise that ordinary people need to do. joints work together simultaneously and the muscles

FI GURE 2. 12: T H E OVE R HE A D SQU AT P R E S S

STANDING WIT H T H E B A R SQU AT T I N G D O W N PRES S I N G T H E BA R

RESTI N G ON TH E SHOU L DE R S

STA ND I NG U P LOWERING THE BAR TO THE

S H O U L D ERS

24 THE HAPPY BODY

By practicing the Overhead Squat
Press, you will not only improve
your strength but also your
coordination and your flexibility.

develop proportionately, improving the posture and Example: A man who weighs 182 pounds has a
preventing postural aging. Standard of Strength of 106 pounds:
The exercise aligns the two parts of the body that 182 x 58% = 105.56 = 106 (53 pounds on
are most important for movement—the shoulders each dumbbell)
and the hips. If either one is weak relative to the Therefore, if he can only perform this exercise
other, it will be prone to injury. When these two with 37 pounds, his performance will be fair:
37 ÷ 106 = 34.9% = 35% = Fair
parts are in alignment, all the other body parts
become aligned accordingly in position, strength,
Weight to Lift
and size.
The Overhead Squat Press has become the most Men: Body Weight x 58%
valuable exercise in enabling our clients to recover Women: Body Weight x 45%
their youthful bodies. Thus, it is our Standard of
Strength. How to Perform the Overhead
Like every other exercise in The Happy Squat Press
Body program, the Overhead Squat Press can Perform this exercise in the following sequence
be performed in a minimal space with limited (Figure 2.13):
equipment—namely, two dumbbells. Step 1: Holding dumbbells at your sides, stand with
your feet a shoulder length apart and your toes
Degrees of Strength pointed outward. Inhale, flex your abdominal
Achievement Percentage of muscles, and curl your toes upward.
Level Standard of Strength Step 2: Without moving your elbows backward, lift
Poor: 00%–24% the dumbbells parallel to each other until your
Fair: 25%–49% arms are bent at a right angle.
Good: 50%–74%
Very Good: 75%–99%
Excellent 100%

THE HAPPY BODY 25

FI GURE 2. 13: T H E OVE R HE A D SQU AT P R E S S , F U L L S EQ U EN CE

STEP 1 STE P 2 STE P 3 S T EP 4 S T EP 5 S T EP 6

STEP 7 STE P 8 S T EP 9 S T EP 1 0 S T EP 1 1

Step 3: Lift the dumbbells parallel to each other Step 8: Lower the dumbbells to chin level.
until they are at chin level. Step 9: Rotate your arms forward.
Step 4: Rotate your arms backward until the Step 10: Without moving your elbows backward,
dumbbells are directly above your shoulders. lower the dumbbells in front of you until your
Step 5: Squat without bending forward or raising arms are at a right angle.
your heels. Step 11: Lower the dumbbells to the starting
Step 6: While in the squat position, press the position, then exhale as you relax your abdominal
dumbbells above your head until your elbows muscles and uncurl your toes.
lock. Note: When you have mastered this exercise,
Step 7: Stand up straight without leaning forward you will perform it in one continuous motion,
or raising your heels. without pausing at each step.

26 THE HAPPY BODY

Saved My Life in Many Ways
Cheryl Wayne (63-year-old Human Resources VP)

I
met Jerzy and Aniela just before my 60th birthday, and I was not very happy about
the approaching milestone. I was 40 pounds overweight, working a 60 to 70 hour
week, feeling old and tired, and convinced it was over for me. For most of my life I
had been athletic; I rode horses and had always felt young for my age, but somehow,
somewhere along the way, I had lost my spirit and my health.
The day I walked into the Gregorek’s home and met my new coaches, I must admit I was
a little tentative. I did not know that day that this was something very different from all the
workout programs I had suffered through and all the diets I had been on over the years.
None of them had worked. Here I sat looking at these two quiet people; looking at their very
simple workout plan, and not realizing this would be a transforming journey for me that
would ultimately and literally save my life.
At the beginning of my Happy Body journey, I had my ups and downs and my set backs,
but the workout was not hard. In fact I found it addictive because it felt so good. But the
workout is just one element of the program, and if it were so easy we would all have happy
bodies. The coaching sessions with Aniela and Jerzy were where I met my demons. I had
all the well-crafted excuses — I had dragged them with me through the last 10 years and
40 pounds, and I was very good at using them, or so I thought. When I would meet with
them, I realized they were not letting me off the hook, and they were not going to abandon
me to my resistance.
The physical results from working The Happy Body program were beyond my imagina-
tion. I went from a size 14 to a size 10. Emotionally, I learned to thrive. I learned to quiet my
mind, focus, and take back my personal power. In fact, one year later I was promoted to the
position of Vice President at work.
All of this is wonderful, but as I said before, The Happy Body program literally saved my
life. Here’s how: A year after I joined the program, I took an extended trip to the French
countryside. I was in such good physical shape that I was looking forward to hiking,
canoeing, and living it up. I did not look like a 60-year-old — not even close — and I was
really excited about this trip.
After two wonderful weeks in France, I was preparing for my return trip home the
following day when I became suddenly and violently ill. I had never experienced anything
like it in my life, and my husband and I were very scared. We could not leave the next day
with our friends, and I was taken to a village doctor. A few days later, I was finally just well
enough to travel, so we returned to the U.S. But upon my return, I was still so weak that I
went to see my doctor, who ran a few tests to determine what was wrong.
The next day I received an urgent call. The doctor wanted to see me again immediately.
She informed me of my test results. I had apparently contracted a deadly case of salmo-
nella poisoning while on vacation. The level of infection in my body was still so alarmingly
high she found it hard to understand how I had survived my ordeal. She went on to
say that at my age, and with the severity of the poisoning, it was a miracle I had lived
through this. According to her, it was only because I was so incredibly healthy and fit,
that I survived – an average 60-year-old would have died.
For this and so many healthy reasons, I am forever devoted to the principles of The Happy
Body and grateful to Aniela and Jerzy.

THE HAPPY BODY 27

 CHAP TER 2: ME A SURING THE HAPPY BODY

SPEED

S
peed equals distance divided by time (S=D÷T). accelerate your reactions and to prevent them from
To become faster, one must either cover ever slowing down. It will do this by increasing the
more distance in the same time or the same number of your fast-twitch muscle fibers and the
distance in less time. In sprinting, this is obvious volume of hormones in your brain.
because the distances are relatively long, such as 100
meters. In Olympic weightlifting, this is less obvious The Standard of Speed
because the bar is only thrown perhaps 6 inches After studying the timing of many lifters as they
up into the air. While it is going upward, the lifter performed the Overhead Squat Press, we noticed
is going downward to catch it. If the lifter catches that the average time to perform it is 5 seconds (i.e.,
the bar before it comes down, he is successful. If, from Steps 5 through 7). That became our Standard
however, he is late, he must jump away from the of Speed. Before you test yourself for speed,
bar and miss the lift. however, you must first have achieved the Standard
Over the years of coaching Olympic weightlifting, of Strength.
we have learned that even though some lifters are
strong, they still cannot lift heavy weights. The Degrees of Speed
reason for this is they are slow. That is, they have Follow the steps for the Overhead Squat Press given
converted their fast-twitch muscles into slow-twitch above.
muscles. Thus, in Olympic weightlifting, the lift
Achievement Performance
must occur within a certain time. Otherwise, it will Level Time
not happen, or the lifter will be injured. The same
Poor: 12 seconds or more
thing is true in life. Saving yourself from falling
Fair: 10–11 seconds
depends on the fast reactions of your brain, nervous
Good: 8–9 seconds
system, and muscles. In older people, this brain
Very Good: 6–7 seconds
reaction is delayed by a split second which is
Excellent: 5 seconds or less
enough to increase their incidence of falls.
The Overhead Squat Press, which is the safest
exercise for developing speed, will train you to

The Overhead Squat Press, which is the

safest exercise for developing speed, will
train you to accelerate your reactions and to
prevent them from ever slowing down.
28 THE HAPPY BODY
Ever Greater Goals
William Stanford (59-year-old businessman)

A
year ago I was walking down the hall of my doctor’s office on the
way to my annual physical. As I stopped at the desk, I heard the
doctor behind me ask the receptionist, “Has Bill checked in yet?”
When I turned around, he looked at me with a puzzled expression,
and said, “Bill?” “Why, yes,” I replied, as it was clear that my doctor
of thirty years had not recognized me. Actually, I was not surprised, because for
fifteen years he had encouraged me to lose weight, and I never had. So, why
should he expect me to appear in his waiting room several clothing sizes smaller?
As his test results would verify, I was also stronger, did better on the treadmill test,
had lower blood pressure, and a significantly reduced blood sugar level. Or, as
he wrote to me on a note accompanying the test results, “We were astounded and
extremely impressed by your 40-pound weight loss and your conditioning program,
which you have so successfully followed.”
It had taken me a little over six months with Jerzy and Aniela to lose those 40
pounds. During that time, I ate better than I had before and, obviously, from a very
different kind of menu. My interest changed from high-caloric, high-sugar, and
high-carbohydrate foods to salads, hamburger patties or fish on a bed of vegeta-
bles, and a wide variety of other healthy foods. For me, having a snack at midday
and in the early evening has considerably helped cut the overall volume of food
that I eat which, of course, has contributed to my weight loss.
By The Happy Body standards, my conditioning significantly improved as I
progressed from a wobbly squat press with a wooden stick to doing 40 repeti-
tions with a 93-pound barbell. My own yardstick is a little different. In the summer,
I am a volunteer fire fighter. Each year, we must pass the U.S. Forestry Service
physical test, which requires us to carry a 45-pound pack 3 miles in 45 minutes
without running. I doubt if I will ever lead the group, but I am holding my own and
reducing my elapsed time with every test thanks to my physical fitness through
The Happy Body program.

THE HAPPY BODY 29

 CHAP TER 2: ME A SURING THE HAPPY BODY

LE AN N E S S

L
eanness is the optimal percentage of fat to that he prepares for the competition, he eats one-
muscle. There are three categories of people third fewer calories every day (1,000 instead of
who epitomize leanness: athletes, dancers, 1,500) so that the other third (500 calories) comes
and bodybuilders. Athletes and dancers become from burning his own body fat. In this way, he
lean to improve their performance. Bodybuilders, loses 1% of his body fat each week—without any loss
on the other hand, become lean to improve their of muscle size or strength. When he weighs in two
appearance. Essentially, a bodybuilding competition hours before the event, as is required in competitions,
is a beauty pageant. Since life is about doing things, he has no more than 2 percent body fat.
most people prefer to become lean by following the Does he maintain that percentage of body fat
practices of athletes and dancers, rather than those in the off-season? Absolutely not. It would be
of bodybuilders. Athletes, dancers, and bodybuilders unrealistic to stay at that percentage all year round,
all aim to increase the size of their muscles, but and unhealthy, because he would be vulnerable to
athletes and dancers become strong, fast, and agile the flu, colds, and other illnesses. As soon as the
by aiming for an optimally efficient muscle size, competition is over, he starts to regain all that body
whereas bodybuilders become weak, slow, and fat, at the same rate of 1% per week, by eating one-
awkward by aiming for ever-bigger muscles, which third more calories than usual every day (2,000
become increasingly inefficient. instead of 1,500) until he returns to his off-season
body weight. At that point, he resumes his normal
The Standard of Leanness nutritious diet (1,500 calories per day), treating
In Olympic weightlifting competition, it is himself occasionally to a dessert or an alcoholic
important to be as lean as possible. As we said beverage.
earlier, fat does not lift; muscle does. Jerzy competes Jerzy feels the most balanced at 10 percent
in the 136-pound weight class. For the eight weeks body fat, not the 2 percent at which he competes

Athletes, dancers, and bodybuilders all aim

to increase the size of their muscles, but athletes
and dancers become strong, fast, and agile by
aiming for an optimally efficient muscle size,
whereas bodybuilders become weak, slow, and
awkward by aiming for ever-bigger muscles,
which become increasingly inefficient.
30 THE HAPPY BODY
FI GURE 2.1 4 : J E R Z Y A ND A NI E L A I N C O MPET I T I O N

Photos by Jerzy Gregorek

(Figure 2.14, left), and Aniela feels the most that being average, which is 20% body fat, doesn’t
balanced at 13 percent body fat, not the 7 percent motivate women to maintain that level. If they
at which she competes (Figure 2.14, right). achieve excellence, on the other hand, they have
At those higher percentages, we feel relaxed, something to fight for. The problem was, we didn’t
strong, and happy. Therefore, we decided that 10 know how to persuade them to be excellent.
percent should be the leanness standard for men, One day, one of our clients, Mary, arrived at our
and 13 percent for women, since they naturally studio, full of anger and self-righteousness. “You are
carry between 3 and 4 percent more fat than men. wrong,” she said to Jerzy, “that I should be thirteen
Most of our female clients, from teenagers to percent body fat. I looked it up on the Internet, and
seniors, are 35% to 45% fat when they first come it said that I shouldn’t be less than twenty percent.
to us. Many of them have the preconception that I’ll show you. Where’s your computer?”
women should be no less than 20% body fat, and Since she was so upset, Jerzy took her to his
they cannot envision themselves below that, even computer, where she quickly called up the site she
though they have the example of Aniela before had visited at home.
their eyes. They assume that Aniela stays like this to Jerzy looked it over.
compete, and they can never have a figure like hers. “So,” she said, looking triumphant. “You see? You
Fifteen years ago, we discovered that many of were wrong!”
our female clients would get down to 20% body fat “Alright,” Jerzy said, “what do you want to do now?”
and then go off on their own to maintain that level. “I want to stop at twenty percent.”
However, some months later, they would return “And you’re satisfied with that?”
with 25% to 30% body fat. We came to realize “Yes.”

THE HAPPY BODY 31

 CHAP TER 2: ME A SURING THE HAPPY BODY

Jerzy thought for a moment, and then he said, Three months later, when she was down to 13%
“Alright, let’s look at your progress.” body fat, she brought a new bathing suit to the
He opened Mary’s file on the computer screen, photo session to show off her Happy Body.
and went to her pictures, which showed her at
41%, 33%, 27%, and 20% body fat over a period Degrees of Leanness
of six months (see Figure 2.15). Male Female
“You’ve come a long way,” Jerzy said. Then, filling Leanness Percentage
the screen with the 20% image, he asked, “Do you Level of Body Fat
like your body?” Poor: 20%+ 26%+
She studied the picture for a good thirty seconds Fair: 17%–19% 22%–25%
in silence. Then she turned to Jerzy and said softly, Good: 14%–16% 18%–21%
“I have to admit I don’t.” Very Good: 11%–13% 14%–17%
Excellent: 10% 13%

FI GURE 2. 15: MA RY ’ S L E A NNE SS, F R OM P O O R T O EX CEL L EN T

41% FAT 3 3 % FAT 2 7 % FAT 2 0 % FAT 1 3 % FAT

Photos by Jerzy Gregorek

32 THE HAPPY BODY

Muffin Top
Sandra Hahamian (43-year-old fitness trainer)

I
have always been naturally thin and looked good in my clothes. When I
turned 40 I learned that looks could be deceiving. When “low cut” jeans
became the rage, I noticed that I always seemed to have a roll hanging over
the side. I chalked this up to the cut of the jeans and certainly not body fat. I
thought I was making healthy food choices, and I was exercising all the time,
but the “roll” just would not go away. I also developed sciatica which was getting
worse each year.
When I decided to take the plunge with The Happy Body program I thought I would
be in and out the door. I’d lose a few pounds, and the roll would disappear. Was I
wrong! Though tall and slim, I was actually carrying around 38% body fat (hello,
muffin top...). I could not believe it. I also discovered through the program that I was
eating most of the good foods for my body; it was the timing and the combinations
that were accumulating fat.
I quickly began to drop my body fat and, combined with The Happy Body exercise
program, saw my muscles come alive. My sciatica disappeared. I had suffered with
numbness throughout my right leg and low back pain for more years than I can
count. Jerzy and Aniela took the time to show me the proper way to perform squats,
abdominals, to walk, and to relax. It was simple and refreshing to know that I could
make such significant changes in my body in so little time. Six months into the
program I was down to 20% body fat and size 4 jeans. No more muffin top!
I have referred many people to Jerzy and Aniela. I tell them all the same thing: You
have to be ready to change your body. You cannot assume a quick-fix diet book
will do the trick. You have to do the work, respect your body, challenge your old
habits, and learn to breathe. The biggest change that occurs during the program is
how you think about food. Food is not a soft blanket when you are troubled; it is not
a tub of ice cream to soothe your pain. It is fuel for your lifestyle. The Happy Body
program creates a whole new way of thinking about food and fitness. It changed
my life, and three years later I have not turned back.

THE HAPPY BODY 33

 CHAP TER 2: ME A SURING THE HAPPY BODY

IDEA L B O D Y W E I GH T

Y
ears ago, some of our clients achieved the “Can you help me to do that?”
recommended Standard of Leanness, but “I would be delighted.”
still did not like the way they looked, seeing After that experience, we both had many
themselves as either too stocky or too bony. The encounters like that in all kinds of social situations
first type would say something like, “I’m lean, but and came to realize that we should calculate
I look like a truck driver.” The other kind might ideal weight based on a person’s height, using the
say, “I look anorexic.” From these experiences, proportions of Jerzy’s body for men and of Aniela’s
we realized that we had not taken into account in body for women. Once we had that insight, it
our measurements the relationship between weight became easy for us to estimate whether a client
and height. should lose or gain muscle or fat and exactly how
One day, as Aniela was arriving at the house of much of each.
a client in Santa Monica, a woman approached her For example, a woman who is 5´3˝ tall, weighs
and said, “Hi, I’m Jackie. I’m sorry to bother you, 145 pounds, and has 25% body fat would be
but I live next door, and I’ve never done anything overweight but not obese. She is carrying 36.25
like this before. I’ve been watching you for months, pounds of fat. The rest of her, 108.75 pounds, is
and I’d like to tell you that I’ve tried everything to lean mass. According to The Happy Body standard,
have a body like yours. Are you a dancer?” she should weigh 113 pounds and be 13% body
“Hi, Jackie, I’m Aniela. No, I’m not a dancer, I’m fat (14.69 pounds of fat and 98.31 pounds of lean
a weightlifter.” mass). She should therefore lose 21.56 pounds of fat
She was surprised, but nevertheless, she said, “I and lose 10.44 pounds of lean mass.
do yoga, Pilates, jogging, lifting weights, and all To take another example, a woman who is 5´3˝
kinds of diets. I’ve even had a personal trainer for tall, weighs 105 pounds, and has 35% body fat
years. But at five-foot-five and ninety-nine pounds, would be obese but underweight. She is carrying
I still feel fat. I’m tired most of the time, and my 36.75 pounds of fat. The rest of her, 68.25 pounds,
body is sore and weak. What am I doing wrong?” is lean mass. According to The Happy Body
“You feel flabby,” Aniela said, “because you standard, she should weigh 113 pounds and be 13%
have too much fat, and you feel weak because you body fat (14.69 pounds of fat and 98.31 pounds of
don’t have enough muscle. You’re two inches taller lean mass). She should therefore lose 22.06 pounds
than I am, but weigh thirteen pounds less. So, for of fat and gain 30.06 pounds of muscle. Although
your height, you are actually too thin. To get the she will gain 8 pounds overall, her body will be
right proportions, you need to lose some fat and much leaner than before and look slender.
gain some muscle, and weigh more than you do
now overall.” The Standard of Ideal Body Weight
“I can’t believe you’re thirteen pounds heavier The Ideal Happy Body Weights, based on height
than I am! How can that be?” and gender, appear in Table 2.1. The numbers in
“Because muscle is denser than fat and heavier the table, which are derived from the proportions of
by volume. So, having more muscle makes you look Jerzy’s and Aniela’s bodies, are based on observations
slimmer. Don’t worry about gaining weight overall, of our clients. Notice that women’s weight increases
because you could be ten pounds heavier and look by three pounds per inch, and men’s weight
slimmer.” increases by five pounds per inch.

34 THE HAPPY BODY

 CHAP TER 2: ME A SURING THE HAPPY BODY

TABL E 2 .1 : TH E H A PPY BO D Y I D EA L BO D Y W EI G H T I N D EX

Body Height Female Body Weight Male Body Weight

(pounds) (pounds)

4´10˝ 98 110

4´11˝ 101 115

5´0˝ 104 120

5´1˝ 107 125

5´2˝ 110 130

5´3˝ 113 135

5´4˝ 116 140

5´5˝ 119 145

5´6˝ 122 150

5´7˝ 125 155

5´8˝ 128 160

5´9˝ 131 165

167.5

5´10˝ 134 170

172.5
5´11˝ 137 175
177.5

6´0˝ 140 180

182.5
6´1˝ 143 185

6´2˝ 146 190

6´3˝ 149 195

6´4˝ 152 200

THE HAPPY BODY 35

 CHAP TER 2: ME A SURING THE HAPPY BODY

Degrees of Ideal Body Weight We do not advise going beyond one step in either
A few of our clients prefer to be slightly lighter or direction, since a person who weighs too little has
heavier than these ideals, due to bone structure or insufficient muscle mass and is more vulnerable to
just personal taste. For them we recommend going illness, and a person who weighs too much puts
one step above or below on the height chart. For excessive stress on the heart.
example, a woman who is 5´3˝ might prefer to
weigh 110 or 116 rather than 113 pounds, and a Thirteen Possible Body Types
man who is 5´11˝ might prefer to weigh 170 or Very few people have Ideal Body Weight, and
180 rather than 175 pounds. of those, even fewer have Ideal Body Weight
Proportions. That is, a person can have the Ideal
Body Weight for his or her height, but too much
Achievement Number of Steps fat and not enough muscle, or too little fat and too
Level Below or Above much muscle. There are very few people who have
Ideal Body Weight
ideal body weight, ideal body fat, and ideal body
Poor 5 muscle, which means they have Happy Bodies. A
Happy Body is actually only one of thirteen possible
Fair 4
body types. Table 2.2 presents the other twelve
Good 3 possibilities.
Very Good 2 It is important to know one’s present body type
Excellent 0–1 because, as we will see in Part II of this book, to
achieve a Happy Body, you must follow the exercise
and diet program for your specific type.

A person can have the Ideal

Body Weight for his or her
height, but too much fat and
not enough muscle, or too
little fat and too much muscle.
36 THE HAPPY BODY
 CHAP TER 2: ME A SURING THE HAPPY BODY

TABL E 2 . 2 : T H I RT EEN PO S S I BL E BO D Y T YPES

Type Body Body Fat Muscle

Number Description Weight Content Content

Ideal Body Weight

1 The Happy Body ideal ideal ideal

(lean & powerful)

2 The Gymnast ideal too little too much

(sinewy & powerful)

3 The Scale Watcher ideal too much too little

(flabby & weak)

Overweight

4 The Lineman too much ideal too much

(lean & strong)

5 The Gym Member too much too much ideal

(flabby & strong)

6 The Sumo Wrestler too much too much too much

(flabby & strong)

7 The Sitter too much too much too little

(fat & weak)

8 The Bodybuilder too much too little too much

(sinewy & strong)

Underweight

9 The Fashion Model too little ideal too little

(lean & weak)

10 The Twig too little too little too little

(sinewy & weak)

11 The Dieter too little too much too little

(flabby & weak)

12 The Dancer too little too little ideal

(lean & strong)

13 The Mountain Climber too little too little too much

(sinewy & powerful)

THE HAPPY BODY 37

 Finding the Hourglass
Andrea Campbell (29-year-old people operations)

A
t the age of 23, I decided I didn’t like my body. I was too chubby and
shaped like an apple. For 10 months, I worked furiously at the gym
with endless cardio and Pilates. I managed to take off 28 pounds and
while I reduced some weight off of my arms and around my middle, I
never quite got to the shape I really wanted.
After keeping the weight off for 5 years, I got engaged. Having still never quite been
at the point where I loved how I looked or felt, I was motivated to lose those last
few pounds and build a better body. Working long hours at a stressful job, I could
barely stand the thought of adding the 2 hours of cardio per day that it took to get
the weight off initially.
That’s when my friend told me about The Happy Body. She said that it was a holistic
program that was defined by 30 minutes of weights, a balanced eating program,
and relaxation. The point was to build a happy body, not tear it apart at the gym.
On the one hand, I didn’t know if it could work. I was afraid of getting too bulky from
weights, and I was intimidated by the thought of a diet plan. On the other hand, I
was desperate for something that would work and fascinated by the various testi-
monials. The day that I met Jerzy and Aniela changed my life. Through sticking
with the plan, I lost the weight, became stronger and leaner than ever, and I lost
that achy feeling from too much running. My favorite part is that for the first time, I
have an hourglass figure! I finally have a waist and taut abs. On the occasions that
I attend a cardio class or ab class with friends, I find that I am stronger and more
in shape than I have ever been. I was never able to make it through an ab class
before I tried The Happy Body, but now I sail right through.
I feel liberated that I have the key to health, and it’s not tied to hours on an aerobic
machine. I can come home, and in the privacy of my own living room, do my
weights, enjoy TV, listen to music, or talk to my fiancé. When I finish the weights I
know the next few minutes of relaxation are purely my time to enjoy.

38 THE HAPPY BODY

 CHAP TER 2: ME A SURING THE HAPPY BODY

G O O D P O S T UR E

G
ood posture is one of the most essential gatherers and became farmers, we accumulated
factors in life. When our bodies are enough food so that some individuals could spend
perfectly aligned, we move with ease time thinking about matters other than survival.
and are free of pain. As soon as we lose perfect This led to specialization of labor, and that in turn
alignment, all of this changes—tension appears, led people to develop different kinds of posture.
movement becomes awkward, and pain sets in. Labor that required prolonged sitting did the worst
Since we are born without posture, we must damage to people’s posture, and the modern assembly
develop it, then maintain it. The problem is that line, with its repetitious motions, didn’t help either.
first because of gravity, it is easier to develop and In addition to bones, muscles, tendons, and
maintain poor posture than good posture. That is,
ligaments, the body has cartilage at joints, as well
there is a natural tendency for the body to collapse.
as discs between vertebrae, which act as cushions
Furthermore, unless you enter a profession that
to prevent friction between bones. Without proper
requires good posture such as dancing, modeling,
exercise, your muscles become weaker, smaller, and
or sports, no one ever teaches it to you.
misshapen. Then they carry less and less of your
Your posture is the result of what you do. If you
do the right exercises, you will have good posture. If body weight, transferring this function to your
you do the wrong exercises—or no exercises—you cartilage and discs, making them compress. That
will have poor posture. Wild animals, on the other explains why we get shorter as we age: the space
hand, because of their need to survive, have been between our bones gets smaller. Without muscle
doing the same “exercises,” differing from species support, the cartilage eventually wears out and
to species, for millions of years. This has kept their the discs begin to bulge. Then nerves are pinched
posture perfect—at least until they become injured, or compressed, creating pain, cramps, stiffness,
diseased, or old. When we ceased being hunter- and fatigue.

Because the head rests on the cervical discs, the

shoulders and arms rest on the thoracic discs, and the
whole upper body rests on the lumbar discs, these
areas are affected the most by the body’s weight.
This explains why so many people suffer from neck
and back pains. The increased pressure between
vertebrae causes many undesirable conditions,
including lordosis, scoliosis, and inflammation.
THE HAPPY BODY 39
 CHAP TER 2: ME A SURING THE HAPPY BODY

Because the head rests on the cervical discs, other problems. Structural aging, like any other
the shoulders and arms rest on the thoracic discs, condition, including osteoporosis, high blood
and the whole upper body rests on the lumbar pressure, and obesity, is preventable and should
discs, these areas are affected the most by the not limit your quality of life. All these conditions
body’s weight. This explains why so many people can be prevented or reversed with proper exercise
suffer from neck and back pains. The increased and nutrition and without medical or surgical
pressure between vertebrae causes many undesirable intervention.
conditions, including lordosis, scoliosis, and What is the first sign that one is losing good
inflammation that can lead to carpal tunnel posture? Loss of height (Figure 2.16). As the spine
syndrome, tendonitis, rheumatoid arthritis, and and the rib cage compress, the body shifts its center

FI GURE 2.1 6 : STA G E S OF A G I NG P R OC ES S

A: GOOD P OSTU R E B: S L I G H T H U N CH C: H U N CH ED PO ST UR E

D: HUNCH W I T H B E N D E D E: B O D Y S U P P O RT E D B Y F: W E A K E N E D A RMS AND

KNEES K N EES K N EES

40 THE HAPPY BODY

 CHAP TER 2: ME A SURING THE HAPPY BODY

of gravity forward and loses its upright posture Now the whole body is being supported by the
(Figure 2.16b). This leads to the typical hunched knees. Since the knees are weaker than the hips, one
posture of old people, but we also see it more and eventually needs support from a cane or a walker as
more today with young people, who spend countless the knee joints give out (Figure 2.16e).
hours sitting in front of computers and TV sets. When one can no longer stand at all because the
As we give in to gravity over the years, we bend knees and arms are too weak, one can only sit in a
more and more forward, putting more and more wheelchair (Figure 2.16f ).
pressure on our lumbar and cervical spines. It is The final stage of degeneration comes when one
only a matter of time before we have a permanently can no longer even sit up and must lie down.
hunched-over spine that can no longer bend When clients first come to us, we take a photograph
backwards. In compensation, the head, which is of them from the side to record their beginning
now facing down, lifts up, thereby compressing posture. Then, every six weeks, we take a new picture
the back of the neck and stretching the front of to study their progress. What we have noticed is that,
it (Figure 2.16c). at the beginning, almost everyone is tipping forward
All of this moves the body’s center of gravity on their toes. When we draw a vertical line up from
forward, shifting the weight from the heels to the the center of the ankle to the top of the head, the ear
toes, which causes instability. This degenerative is several inches in front of the line (Figure 2.17). In
process continues until the person can no longer see the worst cases, the whole head is in front of that line.
ahead. The only solution is to bend at the knees in Over time, as the individual becomes more upright,
order to raise the angle of the eyes (Figure 2.16d). the line moves gradually toward the center of the ear.

FI GURE 2. 1 7 : C L I E NT I N W E E KS 1 TH RO U G H 3 6

POOR FA I R GOOD V ERY G O O D EX CELLE N T

Photos by Jerzy Gregorek

THE HAPPY BODY 41
 Structural aging, like any other condition,
including osteoporosis, high blood pressure,
and obesity, is preventable and should
not limit your quality of life. All these conditions
can be prevented or reversed with
proper exercise and nutrition and without
medical or surgical intervention.

The Standard of Good Posture Degrees of Good Posture

When we moved the center line backward, we To measure your posture, stand naturally while
noticed that people with good posture touched the backing up against a wall, and raise your arms above
line at four points: back of heels, buttocks, shoulder your head with your elbows locked (Figure 2.18).
blades, and back of head. People with the worst • Poor: Only your heels and buttocks touch the wall.
posture, on the other hand, touch at only one point:
• Fair: Only your heels, buttocks, and shoulder
the buttocks. From this, we got the idea to establish
blades touch the wall.
a Standard of Good Posture based on simply
• Good: Your heels, buttocks, shoulder blades, and
standing against a wall.
back of head touch the wall.

FI GURE 2. 18: D E G R E E S OF G OOD P OSTU R E

POOR FA I R GOOD V ERY G O O D EX CEL L ENT

42 THE HAPPY BODY

 CHAP TER 2: ME A SURING THE HAPPY BODY

Hygiene for the Spine

• Very Good: Your heels, buttocks, shoulder blades, For good posture, all weightlifters end their training
and back of head touch the wall, and your raised sessions by decompressing their spines. Normally
arms above your head touch the wall with the they do this by hanging upside down, suspended
back of your hands. from gravity boots (Figure 2.19). Because this
• Excellent: Your heels, buttocks, shoulder blades, is very difficult and dangerous for the average
and back of head touch the wall, and your raised person, we recommend you use an inversion table
arms above your head touch the wall with the (Figure 2.20). To fight the forces of gravity, daily
back of your hands and your elbows. decompression is crucial.

FI GURE 2.1 9 A ND 2 . 2 0 : D E C OM P R E SS I N G T H E S PI N E

JERZY HA N G I N G F R O M G R AV I T Y A N I EL A O N A N I N V ERS I O N TA BL E
BOOTS

Photos by Jerzy Gregorek

THE HAPPY BODY 43

 Skinny Jeans
Heidi Roizen (51-year-old CEO, SkinnySongs)

H
ighs are great in finance, but on the scale, not so much. I spent nearly
a decade as a venture capitalist. Through the highs and lows, the
dotcom boom and subsequent bust, the only thing that seemed sure
to go up was my weight. The years of busy lifestyle, family, travel and
stress had packed 40 extra pounds on my body. I was an expert in
every diet out there and even did a fair bit of walking, but as soon as I would lose
some weight, I’d gain it back — and then some.
One morning I got on the scale and hit a new high. At 190 I weighed more than I
had a decade before when I was 9 months pregnant. Cursing myself, I vowed that
by my 50th birthday — only months away — I would fit into my skinny jeans again.
I knew what I needed was a way to permanently change my life so that I could lose
weight and keep it off.
A friend of mine said that one of her other friends had lost sixty pounds on The
Happy Body program. I checked out the website and liked what I saw, so I decided
to take the plunge.
What I love about Jerzy and Aniela is they help you figure out how to strike a
balance between what you love to eat and drink and how you need to tweak it
to reach your goals. They were able to help me add some new foods into my life
(hemp bread with almond butter—who knew?) and get rid of the high-calorie, low-
benefit foods. The things I love, like chocolate and wine, they showed me how to
incorporate smaller amounts and still stick to my plan.
Jerzy and Aniela are like high priests of the power of muscle. They are gorgeous
living testaments to what weight training can do to a physique. What I love about
their exercise routine is that it addresses all the major muscle groups as well as
incorporating flexibility and posture-enhancing movements too. And, it can be
done at home or on the road with very little investment in equipment.
So far, I’ve stayed within about a five-pound range since I reached my Happy Body
goal. As for my stats: I’m down 40 pounds of fat and up 10 pounds of muscle; I went
from a size 14 to a size 8. I’ve learned to enjoy strength training — I do their exercise
routine almost daily and find that by doing so I can maintain the strength and flex-
ibility benefits, as well. I don’t think much anymore about “diets.” I’ve found a way
to live that keeps me happy and keeps my body in a good place.

[CON T I N U E D ON N E X T PAGE ]

44 THE HAPPY BODY

While I went into this to lose weight, there were many unanticipated benefits, too.
For example, after being on the program and exercising this way for a year, not
only did I no longer have any knee or elbow issues, which had been plaguing me
for years, but I also “recovered” a half inch of height — I’m now 5’7” again! I just
had a body scan a few weeks ago and the doctor told me that out of a hundred of
his female patients my age, I’d be #1 in lean muscle mass. Boy, did that make me
feel good. Thank you, Jerzy and Aniela!

THE HAPPY BODY 45

 CHAPTER 3

The
Wisdom
Losing
OF

Weight
 CHAPTER 3: THE WISDOM OF LOSING WEIGHT

When is enough enough?

“One should eat to live, not live to eat.”

E
– Cicero

ating properly is a 24-hour-a-day business because losing

or maintaining weight is actually harder than overcoming
alcoholism. Once alcoholics take that first drink, they are
lost — but they can refrain from taking that drink in the
first place. With food addicts, however, there is no option
to give up eating. To overcome food addiction, one must learn to limit, not
stop, one’s consumption. Your metabolic rate dictates how much food you
need in order to maintain, lose, or gain weight. If you eat a single excess
apple a day you will gain fifteen pounds of fat in a year.

Most people have trigger foods, which they them totally, like an alcoholic. How you motivate
cannot resist, not only because of taste, but also yourself to do this varies from one person to
because of emotional and cultural conditioning. another. Whatever your motivation, it has to be
Germans cannot resist their sausages. Italians stronger than the temptations of your trigger foods.
cannot resist pasta. Mexicans cannot resist deep- Otherwise, you will never succeed at losing weight.
fried carnitas. At one time, Jerzy could not resist To lose weight, you must change your whole
piroshkes, which he associated with his beloved lifestyle.
mother. Whenever he visited Poland, she would The first step is to identify what is most
have them waiting, hot and steaming on the table important to you in life. When we asked our clients
when he walked in. Jerzy would put away plate after this question, everyone had a different answer.
plate until his stomach bloated. Then he would A divorcee said she wanted to be attractive. A
conceal his cramps and shortness of breath as his professor was scared because his doctor told him
mama stood by, happy and proud. that if he didn’t lose weight, he would become
Trigger foods include french fries, potato chips, diabetic and possibly lose one or both of his legs. A
nuts, donuts, cookies, candies, fruits, and hundreds real estate agent wanted more energy to conduct his
of others that you may associate with pleasure. business. A young mother wanted to be a good role
Whatever your food triggers are, you must avoid model for her daughter. A student wanted to make

48 THE HAPPY BODY

 CHAPTER 3: THE WISDOM OF LOSING WEIGHT

his life simpler and more peaceful. Whatever your 4. If you lose weight by being anxious all the time,
motivation, you must focus on it twenty-four you never switch from the sympathetic nervous
hours a day. system, which burns lean body mass as energy,
The second step is to choose something that to the parasympathetic nervous system, which
constantly reminds you of that motivation. It could burns fat as energy. That will cause loss of muscle
be an image or symbol that has special meaning mass and a reduced metabolic rate. Furthermore,
to you. For example, you could wear a necklace, because your sleep will be restless, you will not
bracelet, or ring that is always visible to remind you recover your energy at night. Eventually, you will
to do the right things and avoid the wrong things. become exhausted, stop exercising and dieting,
But how do you know what is right and what and regain the weight as fat. That can lead to
is wrong? The fact is that there are ways to lose chronic fatigue.
weight and ways not to lose weight, and you need 5. If you lose weight by chemical means—such as
to understand them before you can be successful. diet pills, herbs, teas, or shakes, which artificially
stimulate your metabolic rate or suppress your
HOW NOT TO LOSE WEIGHT appetite—the effects won’t last forever and in the

W
hy is it so difficult for you to lose long run, do more harm than good. Eventually
weight and keep it off? There are you will have to discontinue using these
several possible reasons: chemicals to avoid undesirable side effects such as
1. If you lose weight only by dieting (that is, high blood pressure and heart attacks, and
without exercising), you will lose muscle, which then you will regain the weight as fat.
will make you weaker. Eventually, you must eat 6. If you lose weight by dehydrating your body such
to recover your strength, and then you will regain as in a spa with heat or body wraps, the loss of
the weight you lost, if not more. However, the weight will only be temporary because the body
weight you regain will be fat, not muscle, which will demand to be rehydrated, and then you will
you can never rebuild without exercising. regain the weight as water.
2. If you lose weight only by strength training, 7. If you lose weight by surgical means such as
your muscles will become sore and inflamed, liposuction or stomach stapling without also
which will exhaust you. Eventually, you must changing your diet and lifestyle, you will
stop exercising to heal yourself, and then you will eventually regain the weight as fat.
regain the weight—again, with fat, not muscle.
3. If you lose weight by dieting and endurance HOW TO LOSE WEIGHT

O
training, you will reduce your muscle size ne of our clients, Jack, came to us to lose
and convert fast-twitch muscle to slow-twitch 25 pounds. After we tested his body, which
muscle, which will decrease your metabolic rate. weighed 173 pounds, we calculated that
Eventually, you will become weak and have 116 pounds of that, or 67%, was lean mass, and 57
to increase your food intake to recover your pounds, or 33%, was fat. According to the Ideal Body
strength, and then you will regain the weight Weight chart of The Happy Body program (Table
as fat. Worse yet, you will wear out your joints 2.1, page 35), which shows the healthy relationship
from the exercise and become inflexible, which between height and weight, Jack should, at 5´6˝, have
may lead to chronic pain that forces you to stop weighed 150 pounds, of which 135 pounds, or 90%,
exercising. should have been muscle, and 15 pounds, or 10%,

THE HAPPY BODY 49

 The person who is more efficient is also
more powerful, has a higher metabolic
rate, burns more calories, and handles
any physical task more easily.

should have been fat. That meant that he should lose less flexible. Both runners will be comparably lean,
42 pounds of fat and gain 19 pounds of muscle with but the sprinter will be stronger because he does
a net loss of 23 pounds. more work in a shorter amount of time.”
After we told him that, Jack looked at us with “That makes sense.”
disbelief. “Now answer this question,” Jerzy continued.
“I lift weights six days a week for half an hour,” he “Do you need to be leaner, more flexible, and
said, “run for one hour, and work on the Stairmaster stronger? The answer seems to me to be just as
for another hour. How can it be that I lost so much obvious. You need flexibility to be pain-free, to
muscle and gained so much fat? That doesn’t make perform any movement without restrictions, and to
any sense.” have balance. However, being flexible is not enough.
“Actually, it makes perfect sense,” said Jerzy. You must also be strong. You need strength to make
“Working out with weights for half an hour builds any move—even to open or close your eyes, breathe,
your muscle, but then your endurance training for or lift a spoon. Any movement is a combination of
two hours burns up the muscle. During the two flexibility and strength. If you are flexible and weak,
hours of endurance training, you not only burn all like an infant, you will not be able to stand. On the
the muscle that you built with the weights, but also other hand, if you are strong but inflexible, your
some more that you had before you began training. movement will also be restricted. So, to be fit, you
Therefore, proportionally, you’re getting fatter.” need to be both flexible and strong.”
“Do you mean,” he asked, still incredulous, “that “Okay.”
my endurance training was counterproductive— “And there’s one more thing. Any movement
that I shouldn’t run?” happens in a certain time frame. The shorter the
“Oh, you can run,” Jerzy said, “but you should time of the movement, the more efficient and agile
know that not all kinds of running are good for you. the body is. A person who lifts two hundred pounds
Imagine a sprinter and a marathon runner. Who do in one second is more efficient than someone who
you think is more flexible, stronger, faster, and leaner?” lifts five hundred pounds in five seconds, because
“Well,” Jack said after thinking it over, “the the ratio for the first lifter is two to one, whereas the
sprinter is obviously faster. But the marathon runner ratio for the second is one to one. The person who
must be leaner, more flexible, and stronger because is more efficient is also more powerful, has a higher
he can run longer.” metabolic rate, burns more calories, and handles any
“Wrong. Actually, running longer shortens the physical task more easily. While losing body fat,
stride, which shortens the muscles and makes them you have to remember that you must increase your

50 THE HAPPY BODY

 CHAPTER 3: THE WISDOM OF LOSING WEIGHT

metabolic rate. You can only accomplish that by if you want to eat up your fat, you must eat every
exercising or eating. You could also do it with three waking hours.”
hormones or steroids, but that would have unhealthy, “How did you come up with that number? Why
long-term side effects. Your metabolic rate is directly not two hours or four?”
proportional to the size, strength, and efficiency of “We’ve done experiments with our clients and
your muscles. Only anaerobic exercises that last between ourselves, and found that after two hours or after
six and eight seconds can increase your muscle size four hours, fat stayed on the body. But after three
and make your muscles strong and efficient.” hours, you can burn off one hundred to two
“Why six to eight seconds?” hundred calories. Let’s assume you eat five times
“Because our fastest energy comes from a chemical a day. That will add up to between five hundred
in the muscles called adenosine tri-phosphate, or and one thousand calories every day. Since there
ATP, all of which is used up in six to eight seconds. are 3,500 calories in every pound of body fat, that
You need speed to be agile to react quickly to any translates into one-eighth to one-quarter of a pound
of fat per day, approximately one to two pounds a
changed situation. As you know, aging means losing
week or fifty to one hundred pounds in a year! The
flexibility, strength, speed, and muscle size, and that
exact number of calories you burn each time you eat
adds up to poor posture and a lowering of your
will vary, but the number should be about the same
metabolic rate. In other words, as you get older, you
number of calories as your Ideal Body Weight. For
become stiffer, weaker, slower, fatter, more stooped
instance, if your Ideal Body Weight is 150 pounds,
over, and tired. Running sprints no more than a
you should burn 150 calories of fat five times a day.”
hundred meters will make your body more flexible,
“Wow! Okay, let me figure this out. Hand me
stronger, faster, leaner, upright, and energetic. your calculator. Alright, 150 times five is 750
Anything longer than a hundred meters will do calories per day... or 5,250 calories per week. If I
the opposite.” divide 5,250 by 3,500, it comes to 1.5 pounds.
“Alright,” Jack said, “I understand all that. But So I would lose one and a half pounds of fat every
didn’t you say that I can also increase my metabolic week. Since you’ve calculated that I need to lose 42
rate by eating?” pounds of fat, that should take 28 weeks.”
“Yes, you can increase your metabolic rate with “Right. Now, the second way you can increase
food in four ways. First, you can time your meals your metabolic rate with food is to control the

1 2
so that you eat every three hours, but only volume that you eat. If you eat until you are
enough to give you energy for two hours. full, your stomach will expand beyond its
After that, you should feel slightly hungry. normal size. That will slow the process of
When your body has processed all the food that mixing food inside the stomach, thereby slowing
you ate, it has two choices when it gets hungry. digestion. If your digestion slows, your metabolism
To survive for the additional hour, it can either eat slows down with it, making you tired and sleepy.
its own muscle, or it can eat its own fat. If you are It can be hours before your body breaks down the
calm, your body will eat your fat for no more than food and eventually processes it. During that time,
one hour. If you are anxious, your body will burn its your metabolism will be slow, and your body will
muscle instead. On the other hand, if you do not eat not burn its own fat. Plus, as soon as the stomach
after three hours, your body will stop eating fat, as a shrinks back to its normal size, it will send a message
protection so you don’t use all your reserves and die. of hunger to the brain. At that moment, even
It’s very simple: at that moment, it wants to survive, though you still have food inside your body, you will
and so it wants to protect its reserves. Therefore, think you are hungry, and you will begin to eat.”

THE HAPPY BODY 51

 CHAPTER 3: THE WISDOM OF LOSING WEIGHT

“So, you’re advising me to stop eating before I I get so sluggish and swollen. First, I get a rush of
feel full?” energy from the sugar. But then, half an hour later, I
“Right. When you undereat, that prevents your get tired because I’m not getting any protein and fat.”
stomach from expanding, which in turn speeds up “Correct. Now, let’s discuss the fourth way you
your digestion and therefore raises your metabolic can increase your metabolic rate with food. That is

4
rate. You will burn more calories and won’t receive to eat high-quality foods. If you eat foods that
misleading messages that you’re hungry.” are not produced organically—ones that are
“So, that’s why I get so hungry the day after I full of hormones, antibiotics, and pesticides—
go to a party. I eat too much, my stomach hurts, the body must first eliminate the poisons, which
I have no energy, and I get sleepy. Then, the next are unhealthy for your liver and kidneys. Also,
morning... in fact, the whole next day... I eat more nonorganic foods will not have enough vitamins
than usual.” and minerals because those foods are grown too
“You got it! Now, the third way you can increase quickly and therefore lack their full complement
your metabolic rate is to eat nutritionally complete of nutrients. Again, the missing components must

3
foods—that is, foods that contain protein, come from the body, which makes it tired and
fat, sugar, fiber, minerals, and vitamins in a sluggish. If you eat organic food, on the other hand,
healthy ratio. If you eat incomplete foods, you will avoid the poisons that age your organs and
some nutrients will be missing. For example, if you shorten your life. Organic food supplies the body
only eat carbohydrates, such as fruits, vegetables, with enough minerals and vitamins to promote
or grains, you will lack protein, fat, some vitamins, healthy digestion and elimination. That increases
some minerals, and certain enzymes that are your metabolic rate, and you feel energetic and
essential for the digestive process. If you only eat fresh.”
protein, you will lack carbohydrates, fiber, and some “Now I understand why, when I go to Europe, I
minerals and vitamins. If you only eat fat, you will eat more, I lose weight, and I have more energy. I
lack everything but calories and traces of minerals— also move my bowels more often.”
no protein, carbohydrates, fiber, or vitamins. “Of course, because Europeans still use far fewer
To digest food, the body must take the missing hormones, antibiotics, and pesticides in their food.
components from itself. That depletes the body, Not only that, we in America dye, moisturize, and
slows down your metabolism, and makes you tired. texturize our food; we fill it with artificial flavors
Eating complete foods speeds up the digestive and and preservatives, and spray it with sulfites, nitrites,
eliminative processes. Your metabolism increases, and acids before it is made into processed products.
and you feel energized and fresh.” We then no longer have produce that is natural,
“Oh, so that’s why, after I eat a bunch of cherries, pure and wholesome.”

Organic food supplies the body with enough

minerals and vitamins to promote healthy digestion
and elimination. That increases your metabolic
rate, and you feel energetic and fresh.
52 THE HAPPY BODY
 CHAPTER 3: THE WISDOM OF LOSING WEIGHT

“You see, when I come back from Europe and a Toyota pickup truck and drive it the whole day.
start eating American food, I’m constipated for days, The third day—”
gain back more weight than I had before, and I’m “Alright, I get it! But food is not cars.”
tired all the time.” Aniela thought a moment. “Well, then, let’s
“Exactly.” look at it a different way. Can you imagine a
“So now, I guess I understand all the principles sprinter saying, ‘Running is boring, I think I’ll
of The Happy Body program.” try boxing’? Or Mozart saying, ‘I’m bored with
Aniela, who had been listening to us for the past music, I think I’ll take up painting’? There would
few minutes, said, “Actually, there’s another point. be no Picassos or Emily Dickinsons or Einsteins if
It’s not enough just to eat organic food—it must people didn’t repeat the same things over and over
be complete organic food. You could eat organic without becoming bored. Perfection is what makes
white bread, but that would still be empty calories. us excellent. As Aristotle said, ‘We are what we
Complete foods are mixtures of proteins, fats, and repeatedly do. Excellence, then, is not an act but a
vegetables or fruits. Complex carbohydrates, such as habit.’ Whether you’re a musician or an engineer or
rice, wheat, and corn are also incomplete and should an athlete, you must enjoy repetition for the sake
be complemented with vegetables or fruits.” of perfection. If you can master that habit, you will
“By the way,” Jerzy said, “complex carbohydrates achieve more in life and have more fun.”
are exactly what we feed to pigs, which is why “You’ve convinced me!” Jack said. “I want my
they’re forty-five percent fat, compared to wild pigs, body to be happy, and you’ve shown me exactly how
which are only three percent fat.” to do it. To lose weight, I must train anaerobically
“Really?” and eat the right amounts and kinds of organically
“Not only that,” Aniela said, “but to digest rice, grown foods every three hours.”
wheat, and corn without vegetables or fruits, your “You’ve got it!” Aniela said with a big smile.
body must use up its own vitamins, minerals, and “Now you understand all the principles of The
enzymes—when you do that, your metabolic rate Happy Body program except one.”
drops, and you get tired. Then you think that your “There’s more?”
fatigue is due to hunger, not to missing nutrients. “Yes. Relaxation. You actually lose more fat when
That message misleads you to eat more than you you’re relaxed than when you’re tense.”
need, and you gain weight.” “You’re kidding.”
“But,” Jack said, “I was always told that all food “No, there are good scientific reasons for it. Just
is good—that what I need to do is to have variety, as everybody knows that they lose fat when they
but control the amounts.” sleep well and wake up rested, the same thing is true
“Well, as I said, not all food is good food,” during the day. When you are relaxed, your body
Aniela smiled. “Even if you eat organic food, you burns its own fat for energy. If you are tense, your
still have to have controlled variety. Would you like body burns its muscle for energy. So, whether you
to see how variety really works?” only want to lose weight and be youthful, or you
“Sure.” want to become an Olympic champion, it is wise
“What kind of car do you drive?” to be as relaxed as possible.”
“A Lexus.” “I never thought about that. Maybe that’s why
“Okay. Tomorrow, you’ll rent a Chevy Chevette I’ve been tired all the time. To have a happy body,
and drive it the whole day. The next day, you’ll rent I must have a happy mind.”

THE HAPPY BODY 53

 I Can Do This
Barry Johnson (49-year-old interior designer)

I
t was a combination of things that led me to the fabulous coaching of Aniela
and Jerzy.
A couple of years ago, I attended the 50th birthday party of a dear friend.
The birthday boy had rediscovered fitness over the last ten years, and many
toasts were given to his slim, youthful body. The rest of us had slipped into
middle-age spread. That night, thinking about my own 50th birthday which was
coming in a couple of years, I realized that I still had time to get myself together. I
wanted those compliments at my party. Instead, I ended up filing the good inten-
tions away.
Last summer, my family and I took a trip to Portugal and Spain with my friend and
his family. I had to admit that I didn’t like the way I looked and the way I felt —
puffy and sweaty. Meanwhile, Martin had lost his luggage on the flight to Europe
and was wearing the clothes of his 22-year-old son. Everyone commented on how
terrific he looked.
When the photos came back from the trip, Martin bound them in a book and gave
me a copy for my coffee table. I looked like a 48-year-old man who was six months
pregnant! Clearly, it was time to take dramatic action. I needed a transformation,
but once again I could not overcome my own inertia.
Then one day, I came across an article in a magazine about the creators of The
Happy Body program. I liked their strong opinions on fitness and diet. They
reminded me of my successful and effective business coach in many ways — goal
oriented, no-nonsense — but I still procrastinated, not ready to commit to a strict
plan.
Finally, one day at a client meeting, I asked someone about a mutual friend, and
she told me that the friend had completely transformed herself physically with the
help of The Happy Body program. After many years of being heavy, something in
me clicked at that moment. I was finally ready to make big changes.
At my first meeting, Jerzy took photos of me. As with other Happy Body clients, the
photos told the truth. I was fifty pounds overweight, big-bellied, and hunched in
the shoulders. Jerzy set a time line for me and explained the simple diet. No excep-
tions; just follow the plan. He allowed me to have the coffee I loved at breakfast and
the gin and diet tonic I loved at night. After a lifetime of skipping meals and then
grazing all evening, this would be a big change in habits. The first few days felt
difficult in some ways, but I was not crazy hungry as I had been before. For dinner

[CON T I N U E D ON N E X T PAGE ]

54 THE HAPPY BODY

I would have a great steak and a drink, and I thought, “I can do this!”
The Happy Body plan started with light weights and a new way of breathing
during the routine. It felt good compared to the ineffective exercise boot camp
I had been doing.
From mid-September through January, I lost approximately two pounds every
week. Jerzy and Aniela were so encouraging, pointing out improvements that I
didn’t see at all.
As I started shrinking in size, my daughter Laura one day busted out, “Dad just
wanted all new clothes, that’s why he’s doing this.” She was bothered by my clothes
purchases. I was truly trying to hang on to some things, but even my underwear
was too loose and had to be replaced — the old stuff was donated or tossed. This
was another ritual that helped change my mind-set.
I have found the changing weight routine challenging and encouraging as I have
watched my body transform. One of my clients said it well: “You not only lost
weight, but your whole body has changed. You are fit.” Other friends have told
me, “You look years younger.” The best comment was, “You look hot!” I had never
heard that one before! My doctor was shocked when she read my chart and saw
the weight loss, and she was further impressed with the results of my blood work
and my lower blood pressure. As a parent, I love to hear my kids now say, “I want
to eat something healthy, like dad would eat.”
I have now lost forty-five pounds and am toughing out the last five. The Happy
Body program gave me the transformation I needed and wanted. My 50th birthday
is going to be awesome!

THE HAPPY BODY 55

 CHAPTER 4

The
Wisdom
OF
Exercise
 CHAPTER 4: THE WISDOM OF EXERCISE

A never-ending cycle of failure

“We are what we repeatedly do. Excellence, then, is not an act but a habit.”
– Aristotle

M
ost people think of exercise as a way of burning calories.
If they eat too much on the weekend, they figure they
can burn it off on Monday. This belief about exercise is a
total misconception. First of all, it could take one to two
hours just to burn off the calories from one bagel — someone might never catch
up with his bad eating habits. The more they eat, the more they exercise, in a
never-ending cycle of failure. They cannot succeed in this way any more than
they could if they practiced the piano to burn off calories. The fact is that you
will never lose weight through exercise. Only after you surrender to this truth
can you begin the real work of exercise, which is to make your body as efficient
and youthful as possible. Thus, the first step to exercising properly is to give up
popular but false beliefs about it and understand its true purpose.

In making our bodies as efficient and youthful muscles become tight, and the bones become brittle.
as possible, proper exercise helps the body resist the We are born soft and die hard.
ravages of aging, both mental and physical. What This aging process begins as early as the school
do people think of when they think of aging? We years, when children are made to sit quietly at desks
have talked over the years with athletes, health for many hours at a time. Many of them round their
professionals, and clients about this, and almost backs when they sit, which places great stress on
everyone has pointed to hardening—hardening of their spines and starts to deteriorate their posture.
the body as we get older: of the skin, the muscles, The exceptions to this are those kids who take ballet
and the bones. The skin becomes less elastic; the lessons, horseback riding, or gymnastics. After

58 THE HAPPY BODY

 CHAPTER 4: THE WISDOM OF EXERCISE

school, most children continue sitting to do their as is the speed with which they go from one to the
homework, to play computer games, to play musical other. In contrast, marathon runners’ bodies are far
instruments, to watch TV, and to eat dinner—a less hard at impact and far less soft during flight.
whole day of sitting! These principles carry over to when the runners are
The first signs of aging for most people are mild not racing. At rest, sprinters have the most flexible
physical discomforts of some kind. They will say bodies of all runners and the softest of all muscles,
they have a knot in their back, or a stiff neck, or whereas marathon runners have the least flexible
a sore shoulder, or tight hamstrings. Or perhaps bodies and the hardest of all muscles. Similar
they cannot straighten their arms, knees, or elbows. contrasts could be made between divers and long-
These are all variations of the same phenomenon: distance swimmers, ski jumpers and cross-country
some part of the body is hardening. skiers, or bicycle sprinters and long-distance road
To seek relief, they get massages to have their cyclists. Thus, all interval exercises make us better
tension knots released in their muscles; they get by increasing our youthfulness, and all endurance
acupuncture to unblock energy channels, or they exercises make us worse by contributing to our
go to chiropractors to have their joints realigned. hardening and aging process.
When the problems persist or worsen, they may The common misconception, among doctors as
visit a physician to obtain medicines to alleviate well as the general public, is that only endurance
their musculoskeletal pains. They may even undergo exercises have cardiovascular benefits. The truth
surgery to have calcium deposits removed, disks is that both interval and endurance exercises
repaired, or joints smoothed or replaced. Sometimes have cardiovascular benefits, but the former has
these procedures help. But if our lifestyles are out them without the side effects of exhaustion,
of balance, most of these conditions will become inflammation, and musculoskeletal degeneration. In
recurrent. Even worse, the hardening can become fact, interval exercises are better for the heart than
internal. Our bodies can age in subtle and more endurance exercises because the range between the
dangerous ways, often without pain or obvious highest and the lowest number of heartbeats is far
symptoms, as in arteriosclerosis and osteoporosis. greater, and therefore the muscles of the heart are
For these conditions, modern medicine offers made stronger.
hormonal and other drug treatments.
To correct this steady decline, or to prevent it in SLOWING DOWN THE
the first place, people try out all kinds of exercise. AGING PROCESS

T
The problem is that some forms of exercise make he whole purpose of The Happy Body
us better, and some make us worse. For example, program is to slow down the aging process
compare sprinting and marathon running. Sprinters by retaining the body’s softness when it is
are the fastest of runners and use the widest range relaxed while simultaneously developing its hardness
of motion in their legs. Marathon runners, at the for action. The bigger the gap between a body’s
other extreme, are the slowest of runners and use the hardness and softness, the better; and the faster one
narrowest range of motion in their legs. While they can go from one to the other, the healthier, more
are running, sprinters’ bodies are as hard as possible elastic, and more powerful the body. A weak, brittle
during the moment of impact with the ground, and body is like a solid glass ball. Throw it against a
then as soft as possible when they fly through the wall and it will shatter. A strong, elastic body is like
air between strides. The gap between the hardness a rubber ball. Throw it against a wall and it will
and softness of the sprinters’ muscles is extreme, bounce back with force.

THE HAPPY BODY 59

 The common misconception among doctors, as
well as the general public, is that only endurance
exercises have cardiovascular benefits. The truth is
that both interval and endurance exercises
have cardiovascular benefits, but the former
has them without the side effects of exhaustion,
inflammation, and musculoskeletal degeneration.

The Happy Body exercises are designed to have the levels of difficulty until they achieve full range of
multiple purposes, each one geared to one of the motion in every joint of the body.
Standards of Youthfulness. For example, when people The Happy Body program promotes good 2
seek to be lean and strong and to attain their Ideal posture by requiring exercisers to curl up their toes
Body Weight, it is important that they lose fat, not and raise their chests for all lifting exercises. This
muscle. The Happy Body program achieves this by shifts the weight to the heels, forcing the body
using resistance exercises that strengthen and build into a more upright position. Then, by tightening
the muscles, making it impossible to burn them their abdominal and buttock muscles, Happy Body
for energy. Furthermore, every exercise repetition is exercisers align their spines in a neutral position,
preceded by inhalation and followed by exhalation, which eliminates the need for awkward bodily
during both of which the body achieves complete compensations. At the end of the lifts, the exercisers
relaxation. During these intervals, the body burns extend themselves slightly further, which increases
the body’s vertical alignment.
fat for its fuel. Endurance programs, on the other
After the exercisers have attained full range of
hand, cause muscle loss because people continuously
motion in every joint, The Happy Body program
exercise without any periods of relaxation.
promotes speed by having them spend less time on 3
1 The Happy Body program promotes flexibility
the movement of every repetition and more time on
by using exercises that are based on four primary
rest and relaxation.
movements: pressing, pulling, squatting, and
Finally, there is a spiritual component to The 4
bending, which we all do in our everyday lives. In
Happy Body program, which is essential to slowing
order to allow people to increase their flexibility
down the aging process. As our clients perform
gradually without injuring themselves, every exercise the exercises on a daily basis, their lives develop a
has five levels of difficulty from poor to excellent. rhythm in which they start to become calmer, more
At each level, our clients conclude each exercise meditative, more relaxed, and more mindful. Having
by attempting to go slightly beyond their current previously hated exercise, they now look forward to
limits, which we call extension. By extending it. Their fitness and well-being are now totally within
themselves gradually in this way, they progress up their own control—and they know it.

60 THE HAPPY BODY

Now I Like Myself Better
Tony Abbis (71-year-old marketing consultant)

T
hrough the years, I have always been active in sports — soccer, cricket,
tennis, individual skiing, distance running — and had always been in
the 170 to 176 pound weight range. With time, a by-pass operation, and
a torn knee meniscus, though, I was down to just walking and playing
doubles for exercise. I drifted between 186 to 192 pounds. I did not like
myself, and my wife and I were looking for a change in lifestyle that would support
the energy and activities that we both enjoyed. The diets we had tried were not
effective long-term. They did not support our sports activities and induced cravings
for “forbidden foods.”
For my 70th birthday my wife gave me a three-month session with a personal
trainer to see if we could develop an exercise program that would build flexibility
and strength and reduce my dimensions. The results: aches, pains, and exhaus-
tion, plus a feeling of futility over the grind of the routines. Lamenting the state of
dissatisfaction one day, a friend he told me of his experience with Jerzy and Aniela’s
Happy Body program. It was 180 degrees different than what I was going through.
We decided to forego a planned visit to a spa and try The Happy Body program
instead. The positive impact of the program was immediate. We started to lose
weight, we had more energy, and the exercises were interesting and varied. Plus,
we exercised at home, and it only took 45 minutes. Within 2 months I was 10 pounds
lighter, had gained 6 pounds of muscle, and had a spring in my step again. The
quality of my tennis game improved so much I started playing singles again…
and winning!
More proof of success is the reduction in medication that I had been taking to
control my blood pressure and cholesterol levels. My doctor has currently stopped
two of my cholesterol medications and reduced another by half. I have completely
stopped needing to take two of the blood pressure medications, reversing my trend
over the last few years of taking more and more pills.
I now like myself better, too. The weight loss (without food cravings, I should add)
has reduced my belt size by 3 notches, and I feel that I have claimed back 15 years
of my life. I am moving steadily towards my target weight and continuing to enjoy
the exercises. I feel I am building a solid fitness base so I can enjoy the quality of
life that I seek.

THE HAPPY BODY 61

 CHAPTER 5

The
Wisdom
OF
Recovery
 CHAPTER 5: THE WISDOM OF RECOVERY

Stopping at the right point

“A field that has rested gives a bountiful crop.”

T
– Ovid

he most important factor in improving and

maintaining performance of any kind is
recovery. This includes both physical and mental
improvement and maintenance. Ernest Hemingway
said that when he was writing, he would continue
until he reached a creative peak, then he would stop. Years of
experience taught him when that moment arrived. He knew that he
had stopped at the right point when he sat down the next day to write
again and found that his writing was effortless. In between, his mind
had processed new images and new situations automatically, both when
he was awake and when he was asleep and dreaming. Hemingway
understood the process of recovery. He would stop writing before
burning out so he could face the blank page.

This same principle applies to artists of all kinds, The better the athlete, the more intense the
to athletes, and, in fact, to anyone who works. training, and therefore, the shorter the training time.
Artists have more difficulty in seeing this than, let’s On the other hand, he will need more time to recover
say athletes, because they cannot so easily measure because his performance is more intense and so uses
their results. But an athlete such as a sprinter up more energy, muscles, hormones, and nutrients.
can see precisely how he or she is speeding up or In fact, his whole body, including his brain, will be
slowing down. exhausted at the end of the training session, even

64 THE HAPPY BODY

 CHAPTER 5: THE WISDOM OF RECOVERY

though his performance may take only 100 seconds insufficient recovery still needs to be addressed.
of his 40-minute workout. The rest is rest. For ordinary people, their jobs are their primary
For example, a sprinter whose personal best contest. For example, worker A, who uses 100%
record is 10 seconds for the 100 meter dash runs of her energy to do her job, will go home totally
more intensely than a runner whose personal best exhausted. Then she will probably overeat, thinking
record is 11 seconds. The faster runner will need that this will restore her energy, but just the opposite
more time to recover between runs and will perform happens. She becomes even more tired, does no
fewer runs per day. However, if in any particular exercise, and either passively watches TV or goes
run, both of them finish the 100 meter dash in 11 to sleep. Over time, she is likely to develop chronic
seconds, the one who is capable of running faster pains, become prone to injuries or illness, develop
will require less time to recover, since, unlike the a food addiction, gain weight, and miss workdays.
other one, he will not expend 100% of his energy Her 100% gradually declines to 90%, and then to
to accomplish the task. 80%, and so on, until her life is inefficient drudgery.
Most athletes are driven to work harder than On the other hand, worker B, who only uses
they should to achieve their goals. Therefore, they 60% of her energy to do the same job, will recover
burn themselves out or injure themselves and never as she goes along and will always be fresh. In fact,
achieve their goals. Athletic coaches have to adjust she will have the option of working harder and
on a daily basis the amount of work and recovery thereby earning more money or a promotion, or
their athletes require to improve. The whole point both. When she goes home, she has energy for
of having a good coach is to have someone who exercise, is refreshed by eating, and wants to spend
stops you from overworking and sees to it that you active quality time with her family and friends.
get enough recovery. Clearly, B is stronger than A, recovers faster and
Like athletes, most people are driven to perform more completely, and has a more rewarding life.
well in their work, whatever it is, but they are Over time, she will become even stronger and then
unaware of the importance of recovery. They just she will be able to perform her job with only 50%
know that there is something wrong with their way of her energy, or perhaps even 40%, and her life will
of living. They may be tired all the time, sore, or in be effortless.
pain. When these problems affect their livelihood During the part of the day when we are not
or their lifestyle, they start to look around for running or working, we recover in three basic
solutions. Most people will start by seeing a doctor, ways: proper exercise, proper nutrition, and
chiropractor, dietician, massage therapist, life coach, relaxation. Proper exercise makes us stronger and
or psychotherapist. These people may help them more youthful. Proper nutrition replenishes all the
to some degree, but the underlying problem of nutrients and hormones we have used up. Finally,

If you want to improve your

performance of any kind, you must
control your rest as well as your work.
THE HAPPY BODY 65
 CHAPTER 5: THE WISDOM OF RECOVERY

meditation, massage, and hot baths help us to relax exercise, he should alternate swimming every lap
during the day and to get a good night’s sleep. with two minutes of rest, and that he do no more
If you want to improve your performance of any than ten laps in a session. Next, we put him on The
kind, you must control your rest as well as your Happy Body exercise and nutrition program to
work. On the other hand, if you rest too much, you increase his strength, muscle size, and flexibility, and
will not have done enough work to improve your to improve his posture, and to reduce his weight.
performance. So to find the right balance between Finally, we taught him several relaxation techniques.
your performance and your recovery, you must After six months, Michael lost 45 pounds of fat,
observe your accomplishments on a daily, weekly, gained 15 pounds of muscle, doubled his strength,
monthly, and yearly basis, and determine at which became pain-free, slept soundly, and woke up fully
points your performance failed to improve. Those refreshed. His posture improved, even when he was
failures are the result of either too much work and performing surgery, so he expended less energy on
not enough recovery or too little work and too each operation and could now easily perform two a
much recovery. day again.
We see both of these problems when our clients Susan, another client, is a part-time college
first come to us. Take for example, Michael, a teacher. She works too little and recovers too much.
55-year-old urological surgeon, who came to us When she first came to us, at the age of 42, our first
complaining of fatigue. He was performing two impression of her was that she was depressed. She
surgeries a day. Whereas he used to be able to do
told us that she never liked to exercise, and even
this without a problem, now he was completely
the idea of exercise was repugnant to her. What
exhausted at the end of the day.
she loved to do was go to concerts and museums,
He attributed this decline to aging, however we
read books, meditate, and go to fine restaurants.
immediately saw that he had poor posture; was at
As her dress size got bigger and bigger, she became
least 50 pounds overweight; was breathing heavily,
weaker, and her life gradually became more passive.
and looked intense but tired. He also spoke very
She stayed home more and went out less. Worst of
quickly—almost nonstop. In talking to him, we
all, she was constantly feeling exhausted, which she
discovered that he jogged or swam an hour a day;
blamed on her weight.
his diet was full of fat and sugar; his meals were
When we measured her, we found that, at
sporadic, and he was not sleeping well. While he
5´5˝and 129 pounds, 39% (50.3 pounds) was
was performing surgery, he said, his lower back and
fat and 61% (78.7 pounds) was lean mass. At her
shoulders hurt. Since he often had to make life-and-
death decisions, he was concerned that his physical height, her Ideal Body Weight should have been
problems might ultimately reduce his mental clarity. 119 pounds with 13% (15.5 pounds) body fat and
The first thing we told him was that he needed 87% (103.5 pounds) lean mass. Thus, she needed
to become stronger, because everything he was to lose 34.8 pounds of fat and gain 24.8 pounds of
doing was making him weaker. To begin with, he lean mass.
should stop jogging and swimming, because they We told her that because she didn’t exercise, she
were only reducing his muscle mass. He insisted was losing muscle mass, and that was the cause
that swimming was his only source of relaxation and of her exhaustion, not the excess pounds of fat.
asked if there was any way he could keep doing it. In other words, her lack of strength did not allow
We suggested that he mostly swim for pleasure, but her to recover properly even from her minimum
that if he really wanted to use it for occasional expenditure of energy. She was like a big car with

66 THE HAPPY BODY

 The more relaxed we
are after we exercise, the
more fat we burn.

a small engine. To get stronger, she would need to RELAXATION

A
become more muscular, and for that she would need fter years of training clients, we observed
to do proper exercise. with dismay that some of them, even
We explained to Susan that, because it is more though they exercised and ate properly,
difficult to gain muscle mass than to lose fat, it takes were losing muscle instead of fat. We experimented
more time, and we would have to work with her in with different approaches to exercising and dieting,
two stages. The first stage would be for her to lose but nothing solved the problem. How to reverse
10 pounds overall to bring her down to her Ideal this mysterious dynamic occurred to us while
Body Weight. At a weekly loss of 1% of her Ideal we were preparing for the World Weightlifting
Body Weight, that would take her approximately Championship in 1996.
nine weeks (10 ÷ 1.19 = 8.4). Because serious weightlifting training causes
Then, in the second stage, we would work to many fine tears in the muscles, as well as depleting
get her to her Ideal Body Weight Proportions. This the nervous and hormonal systems, we always
second stage would last at least two years, because followed a training session by sitting in a hot tub
people can gain, at best, 10% of their Ideal Body to repair those muscles and restore those systems.
Weight in muscle every year. In Susan’s case, that Nevertheless, although we relaxed our bodies in this
would be 12 pounds per year (119 x .1 = 11.9). way, we were still stressed mentally as we thought
Once, after nine weeks, she got down to 119 about the upcoming competition, and that stress
pounds overall, she would adjust her diet so that she prevented us from recovering fully.
stayed at that weight, with her fat decreasing and Searching for ways to relax our minds, we found
her muscle increasing by the same amount. that meditation relaxed us the most. At the same
Susan’s problem was more extreme than time, over a period of weeks, as we studied our daily
Michael’s. He had two options, whereas she only journals, where we recorded our own measurements,
had one. That is, he could have chosen to do only we noticed that we were losing fat while gaining
one surgery a day, which would have left him with muscle mass. Since the only change in our routines
enough strength and time to recover for the next was the addition of meditation, we concluded
day. However, that would have cut his income in that meditation must have something to do with
half, and so was not a realistic option for him. He the loss of fat.
had to become stronger. Susan, on the other hand, In analyzing this phenomenon, we thought it
had no energy reserves whatsoever, so she would not might be related to the parasympathetic nervous
have been able to recover even if she spent the whole system. The body has two nervous systems: the
day in bed. Her only choice was to become stronger. sympathetic, which controls action, and the

THE HAPPY BODY 67

FI GURE 5. 1: ANI E L A R E L A XI NG A F TE R E XERCI S E

parasympathetic, which controls recovery from When they have used aroma therapy and music for
action. The first system uses adenosine triphosphate several weeks, our clients not only lose fat and gain
(ATP) as energy, which helps one to lift; the second muscle, but they also become calmer, more rational,
system uses fat as energy, which helps one to recover. and more pleasant.
Therefore, the more relaxed we are after we exercise, Thus, in any exercise program, mental relaxation
the more fat we burn. is just as important as the physical activity.
Athletes use ATP during explosive movements Furthermore, relaxation is just as important outside
because it is the fastest energy fuel provided by the the context of exercise. We have found, for example,
body. When ATP is depleted, the body burns sugar that whenever our clients are nervous or tense, they
for energy, then muscle, and finally fat. only have to play the Massenet piece and, like a
Thus, the body burns fat when it is either mantra, it immediately relaxes them.
exhausted or relaxed. We didn’t want to exhaust
our clients, but to relax them. In the context of REJUVENATION

R
exercise, there are many ways to relax, such as ejuvenation is the other essential element
getting a massage or spending time in a sauna, of recovery. But it can only make you as
hot tub, or steam room. But these relax the body youthful as you were yesterday. You cannot
without necessarily relaxing the mind. To relax
improve your youthfulness without knowing when
both the body and the mind, without the help of
and how to rest. The more work you do, and the
other people or complicated equipment, one need
more intense it is, the more time you need to take to
only practice daily meditation. We have found,
rejuvenate.
after much experimentation, that this works best
For example, sprinters who run 100 meters in
combined with aromatherapy and meditative
music. For these, a bottle of essential oil and an 10 seconds may need 8 minutes to fully recover for
iPod® or CD player are all one needs. In The Happy the next race, whereas the same runners, warming
Body program, we use lavender oil and Jules up and completing 100 meters in 15 seconds, may
Massenet’s “Meditation from Thais” (specifically, the need only 3 minutes to fully recover. This principle
version performed by the Budapest Philharmonic applies to performers of any kind. Pianists, for
Orchestra) to relax our clients after they have instance, cannot practice indefinitely for a recital.
completed their exercise routines (Figure 5.1). They need to know when to rest and for how long.

68 THE HAPPY BODY

 CHAPTER 5: THE WISDOM OF RECOVERY

In fact, everyone is a performer. To be alive is While performing The Happy Body exercises,
to perform. But if we work too much and rest too our clients create an inner observer, especially as
little, we exhaust ourselves, and if we work too little they exhale. Like dancers or gymnasts, they develop
and rest too much, we deteriorate. a heightened awareness of where they are in space
The question is, how do you know how much to and time and of which parts of their bodies are in or
perform and how much to rest? The easiest way is out of balance. Gradually, this awareness contributes
to observe how you feel when you wake up in the to achieving The Happy Body Standard of Good
morning. If you get out of bed feeling excited about Posture.
the day and eager to accomplish things, you are fine. When our clients are working to achieve The
But if you get out of bed without enthusiasm and Happy Body Standard of Ideal Body Weight, they
energy for the day, your life is out of balance. So the want to lose fat, not muscle. Endurance programs,
key to rejuvenation is how you feel first thing in the which involve continuous training, cause the loss of
morning. muscle because they do not provide for rest between
repetitions. Our program, on the other hand, which
is a form of interval training, promotes the loss of
RECOVERY AND RELAXATION
fat precisely because it provides for rest between
DURING EXERCISE

U
repetitions.
p to now, we have been talking about
Most of our clients—more than 99% of them, in
recovery and relaxation after exercise.
fact—come to us not only needing to lose fat but
However, in The Happy Body program, to gain muscle. The relaxation and the rest that we
we also recover and relax while we exercise. That is, incorporate into every repetition in the exercises
every repetition in the program has three parts: allow muscles to recover and repair themselves,
1. inhaling, 2. moving while holding the breath, which stimulates them to increase in size. Thus,
and 3. exhaling. It is during this third part that we our interval training promotes The Happy Body
recover and relax. As we exhale, we are letting go Standard of Leanness by correcting the proportion
mentally of the previous repetition and releasing of muscle to fat.
the tension we created and developed during the With their bigger muscles, our clients become
movement. The mental release during exhalation stronger, but they have not yet fully achieved The
can be thought of as a moment of micro- Happy Body Standard of Strength. To do that, they
meditation. This breathing technique, which we must increase the production of the hormones in
adapted from Olympic weightlifting, improves the the brain that stimulate muscle fibers. During every
exhalation, the brain has a moment to restore the
quality of each repetition by incorporating rest into
level of those hormones. Over time, as our clients
the activity.
lift heavier and heavier weights, they elevate the
In fact, this breathing technique, which is not
level of those hormones as they relax.
used by any other fitness program, helps people Finally, our clients can have big, strong muscles
to simultaneously achieve all six Standards of that have not yet achieved The Happy Body
Youthfulness. For example, with the exhalation that Standard of Speed. To do that, they must accelerate
follows every movement, our clients completely the production and delivery of those hormones that
relax every muscle fiber in their bodies. Over time, stimulate muscle fibers. Over time, as our clients
this elongates the muscles and makes our clients lift their weights faster and faster, they accelerate
more limber, so that they ultimately achieve The the production and delivery of those hormones as
Happy Body Standard of Flexibility. they relax.

THE HAPPY BODY 69

 Far Better and More Efficient
Steven F. Kanter (60-year-old doctor)

A
lthough I had not had a trainer since high school, I decided to work with Jerzy
because most of my problems had come from overdoing sports and aerobic
training. At its worst this habit had lead to a serious case of heat stroke
(my urine turned jet black), orthopedic injuries, numerous ‘minor’ overuse
injuries, and muscle cramping.
Since becoming a physician in 1973, I followed the medical literature relating to exercise,
fitness, weight, and health. I had generally practiced conventional wisdom by becoming
aerobically fit with only minor strength training.
The best shape I was ever in had been during high school when I wrestled in the
127-pound weight class. Motivated by my love of sports and my family’s history of heart
disease, I had continued to play multiple sports and stay aerobically fit by running,
swimming, and bicycling. I also maintained a fairly healthy Mediterranean style diet.
Then, two weeks before turning 57, I underwent a 13-hour radical back and pelvic surgery
that removed a large, cancerous tumor as well as my coccyx and most of my sacrum.
During and after my recovery, I swam about a mile a day — 5 days a week — performed
calisthenics and curls every other day, and I resumed playing golf 2 to 4 times a week.
Seven months after my radical surgery, I fractured a vertebra on a difficult golf swing. After
4 months of unsuccessful bed rest, I had surgery to repair the fracture, which included the
insertion of two large titanium screws. Three months after that surgery, I was in a collision
that caused my car to careen into a traffic pole at about 40 mph. My car was totaled.
Although my vertebra screws held, I developed worsening pelvic and back pain, and
the neurological recovery I had experienced since my radical surgery was completely
wiped out.
After several months, I gradually tried to exercise again. My wife at the time, who had
unsuccessfully tried a long list of other programs, had begun to use Jerzy as a trainer. I
observed how she was able to change her body shape using The Happy Body program.
In part because Jerzy had personal experience with a significant spine injury, I met
with him and reviewed with him how a modified program might help me improve my
physical functioning and help reduce my pain. Additionally, although my weight was in
the normal range, my percentage of body fat was high and we both felt I could benefit
from being leaner.
Due to my injuries, Jerzy was adamant that I not overdo my exercising; I had to agree to
never do more than what he prescribed for me. Jerzy’s firsthand knowledge of rehabilita-
tion from a serious spine injury, and his holistic approach (exercise, proper nutrition,
relaxation, and paying attention to your body’s reactions to all three) made more sense
to me than what I had been doing. I have not experienced any injuries or setbacks due to
the program.
What I have experienced is that The Happy Body works far better and takes less time than
when I maintained a very high level of aerobic fitness. After a very cautious beginning,
I am now in the best shape I’ve been in since I wrestled 45 years ago. The Happy Body
program has made an invaluable improvement in my physical well-being, fitness,
physique, and joy in life!

70 THE HAPPY BODY

 Designing
The
Happy Body
P A R T 2
 CHAPTER 6

Counting
Time &
Pounds
 CHAPTER 6: COUNTING TIME AND POUNDS

The Ideal Body

T
o achieve a happy body, you first have to calculate
the time it will take you to reach your Ideal Body
Weight Proportions—that is, the ideal proportions
between your height, weight, muscle, and fat,
depending on your gender. Then you have to
design an eating program to control your metabolic rate. Next, you
have to learn the exercises to achieve the Standards of Youthfulness.
Finally, you have to master the art of recovery.

WEEK 1

CALCULATING YOUR IDEAL BODY Ideal Body Weight: 110.0 lbs

WEIGHT PROPORTIONS Ideal fat weight: 14.3 lbs
Step 1 Ideal muscle weight: 95.7 lbs
You begin by determining what your Ideal Body
Weight Proportions are, which you will find by Enter your Ideal Body Weight Proportions:
your height in Table 6.1 (for females) and Table
6.2 (for males).
Your Ideal Body Weight: 1_____
78 lbs
The examples given for this step, and for all
subsequent ones throughout this book, will be for Your ideal fat weight: _____
23 lbs
a woman who is 5'2" tall. The ideal proportions for Your ideal muscle weight: _____
155 lbs
such a woman are:

First set of goals - September xx, 2017

Weight - Equivalent to Very Good according to height
or two steps above the Excellent standard

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 CHAPTER 6: COUNTING TIME AND POUNDS

TABL E 6 .1 : IDE AL FEMA L E BO D Y W EI G H T PRO PO RT I O N S ( 1 3 % FAT )

Height Weight Fat Muscle

(pounds) (pounds) (pounds)

4’10” 98 12.7 85.3

4’11” 101 13.1 87.9

5’0” 104 13.5 90.5

5’1” 107 13.9 93.1

5’2” 110 14.3 95.7

5’3” 113 14.7 98.3

5’4” 116 15.1 100.9

5’5” 119 15.5 103.5

5’6” 122 15.9 106.1

Syra 5’7” 125 16.3 108.7

2017.09.12 5’8” 128 16.6 111.4

5’9” 131 17.2 114.8

5’10” 134 17.6 117.4

5’11” 137 17.9 120.1

6’0” 140 18.5 123.5

6’1” 143 18.9 126.1

6’2” 147 19.6 130.4

6’3” 150 20.2 134.8

6’4” 153 20.8 139.2

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 CHAPTER 6: COUNTING TIME AND POUNDS

TABL E 6 .2 : IDE AL M AL E BO D Y W EI G H T PRO PO RT I O N S ( 1 0 % FAT )

Height Weight Fat Muscle

(pounds) (pounds) (pounds)

4’10” 110 11.0 99.0

4’11” 115 11.5 103.5

5’0” 120 12.0 108.0

5’1” 125 12.5 112.5

5’2” 130 13.0 117.0

5’3” 135 13.5 121.5

5’4” 140 14.0 126.0

5’5” 145 14.5 130.5

5’6” 150 15.0 135.0

5’7” 155 15.5 139.5

5’8” 160 16.0 146.0

5’9” 165 16.5 148.5

167.5 16.75 150.75
5’10” 170 17.0 153.0
172.5 17.25 155.25
5’11” 175 17.5 157.5
177.5 17.75 159.75
6’0” 180 18.0 162.0
182.5 18.25 164.25
6’1” 185 18.5 166.5

6’2” 190 19.0 171.0

6’3” 195 19.5 175.5

6’4” 200 20.0 180.0

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 CHAPTER 6: COUNTING TIME AND POUNDS

Step 2 your body—for that all you need are your fingers
After you have determined your Ideal Body Weight and a caliper. But we have simplified it even further.
Proportions, you calculate your current body weight All you need are your fingers and a ruler. The
proportions by weighing yourself and measuring process is slightly different for males and females,
your percentage of body fat. The most accurate because a female’s triceps must be measured from
way to measure that percentage is with underwater behind by another person. For both genders, you
weighing, however that’s complicated, expensive, take three measurements of your skin folds (Figure
and not readily available. A simpler but still fairly 6.1), add these measurements together, and then
accurate method is to measure the skin folds on locate your body fat percentage in Table 6.3.

FI GURE 6.1 : M E A SU R I NG TH E SKI N F O L D S O N YO U R BO D Y

FE M ALES MALES
TRI CEPS S KI N F OL D CH ES T S K I N FO L D

SI DE OF AB DOM E N A BD O MEN S K I N F O L D

THI GH SKI N F OL D THIGH SKIN FOLD

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 CHAPTER 6: COUNTING TIME AND POUNDS

TABL E 6 .3 : P E RC E NTAG E O F BO D Y FAT BY S KI N F O L D MEA S U REMEN T S

Total Female Body Fat Male Body Fat

(inches) (percentage) (percentage)

1 3/16 13 10

1 3/8 15 11

1 9/16 17 12

1 3/4 19 13.5

2 21 15

2 3/16 22.5 16.5

2 3/8 24 18

2 9/16 26.5 19.5

2 3/4 27 21

3 28.5 22.5

3 3/16 30 23

3 3/8 31.5 24.5

3 9/16 33 26

3 3/4 34 27

4 35 28

4 3/16 36 29

4 3/8 37 30

4 9/16 38 31

4 3/4 39 32

5 40 33

5 3/16 41 34

5 3/8 42 35

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 CHAPTER 6: COUNTING TIME AND POUNDS

As an example, let’s say if you are a female whose Step 4

three measurements are 2 5/16", 2 1/16", and 11/16", Determine whether you have too much or too little
your total is 5 1/16". If you fall between the given fat and muscle.
numbers in Table 5, use the percentage closest to
your number. If your total is 5 1/16", you are closest For example, if you weigh 146 pounds, and
to 5". That would mean your body is 40% fat. your Ideal Body Weight is 110 pounds, you are
overweight. If your fat is 58.4 pounds, and your
Step 3 ideal fat is 14.3 pounds, you have too much fat
Next, calculate how many pounds of fat and muscle (44.1 pounds). Calculate it like this:
you have today by following this equation: 58.4 – 14.3 = 44.1
Your body fat today = body weight x body fat %.
If your muscle is 87.6 pounds, and your ideal
If you are a female who weighs 146 pounds, and muscle is 95.7 pounds, you have too little muscle
your body fat is 40% (.40), then your body fat is (8.1 pounds):
58.4 pounds as in the following equation: 95.7 – 87.6 = 8.1
146 x .40 = 58.4
Step 5
What’s remaining is muscle. For the same 146 The final step is to determine your body type in
pound woman it looks like this: Table 6.4. Then you can follow the program for that
146 – 58.4 = 87.6 specific type, which will transform you into Type 1
(Ideal Body Type) in a measurable amount of time.

Bye-Bye Body Fat

Reno Wilson (31-year-old actor)

I
started The Happy Body program with Jerzy and Aniela to see how having
a ripped physique might affect my acting career. In only eight weeks, I went
from 16% body fat down to 8%! In the next four weeks, I lost another 4%. Not
only was I lean, but many more acting offers began to come in.
A year after I started the program, I got a role that required me to do a
shower scene and be even more “ripped” than I already was. So Jerzy and Aniela
made a few modifications in my program, which got me down to 3% fat in only six
weeks. Then, for the last week before I had to do the scene, they gave me special
instructions, just like the ones they follow during the last week before they compete
in Olympic weightlifting championships. That got me down to 2% body fat in eight
days. I was amazed at how good I looked!
Now I work steadily, my income has more than doubled, and the simple and
effective Happy Body exercises and diet are a regular part of my lifestyle, even
when I’m on the road.

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 CHAPTER 6: COUNTING TIME AND POUNDS

TABL E 6 .4 : THIRTE E N PO S S I BL E BO D Y T YPES F O R A 5 ’ 2 ” FEMA L E

Type Fat Muscle Weight Body Fat Muscle

Number Content Content (pounds) (%) (pounds)
(pounds)

Ideal Weight

1 ideal ideal 110 13 14.3 95.7

2 too little too much 110 5 5.5 104.5

3 too much too little 110 30 33 77

Overweight

4 ideal too much 143 10 14.3 128.7

5 too much ideal 145 34 49.3 95.7

6 too much too much 166 35 58.1 107.9

7 too much too little 146 42 61.32 84.68

8 too little too much 125 8 10 115

Underweight

9 ideal too little 100 14.3 14.3 85.7

10 too little too little 90 10 9 81

11 too much too little 100 30 30 70

12 too little ideal 104 8 8.3 95.7

13 too little too much 104 5 5.2 98.8.

Now that you know your body type, we will to proceed with losing or gaining fat or muscle,
show you how to calculate the time it will take to and how to maintain your Ideal Body Weight
achieve your Ideal Body Weight and Ideal Body Proportions once you achieve them.
Weight Proportions. We will also show you how

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 CHAPTER 6: COUNTING TIME AND POUNDS

CALCULATING THE TIME TO Finally, a tiny percentage of our clients arrived at

REACH YOUR IDEAL BODY our studio needing to lose muscle, and we learned
WEIGHT PROPORTIONS that they lost it roughly twice as fast as people lose

I
n all the years that we have worked with or gain fat—namely, at 2% of their Ideal Body
clients, the first thing they want to know, after Weight every week.
they calculate their ideal body goals, is “How Before you calculate your rates of loss or gain,
long will it take me?” At first, we could only make determine your Ideal Body Weight for your height
educated guesses. But our clients, and we ourselves, from Table 6.1 (females) or Table 6.2 (males),
wished we had a more precise way to make this pages 75 and 76.
calculation.
We researched if anyone else had the answer to Example
this problem, but everyone seemed to be making Our 5'2" female has an Ideal Body Weight of 110
approximate guesses, just like us. That led us to pounds. Therefore, her rate of fat loss or gain per
collect weekly data about our clients, and eventually week is 1.1 pounds:
we were able to determine certain averages. 110 x .01 = 1.1
For example, we discovered that our clients were
Her rate of muscle loss is 2.2 pounds per week:
losing fat at a rate of 1% of their Ideal Body Weight
110 x .02 = 2.2
every week. Those people usually needed to gain
muscle at the same time, and we noticed that they Her rate of muscle gain is 0.22 pounds per week:
were doing so at a rate of 0.2% of their Ideal Body 110 x .002 = 0.22
Weight every week—that is, five times slower than
they lost fat. These are her four personal rates of loss or
A small percentage of our clients arrived at our gain. With these numbers, she is now equipped
studio needing to gain fat, and we learned from to calculate how long it will take her to achieve
them that they gained fat at the same rate that other her Ideal Body Weight Proportions. Since she is
people lost fat—namely, at 1% of their Ideal Body Body Type 7, she will plug these numbers into the
Weight every week (Table 6.5). formulas for that type.

TABL E 6 .5 : W EEKLY RAT ES O F L O S I N G A N D G A I N I N G

Losing fat 1% (.01) of Ideal Body Weight

Gaining fat 1% (.01) of Ideal Body Weight

Losing muscle 2% (.02) of Ideal Body Weight

Gaining muscle 0.2% (.002) of Ideal Body Weight

THE HAPPY BODY 81

 The Confidence To Know
Kelly Walsh (42-year-old career counselor)

I
was living in a very unhappy body. I hated seeing myself in pictures. My
clothes didn’t fit. I’d never get in the pool with my young children because I
wouldn’t put on a bathing suit. More seriously, I had high cholesterol and a
family history of heart disease. I knew I needed to lose some weight if I wanted
to be around to see my kids grow up, but I’d tried unsuccessfully for years.
Last summer, a friend told me about Jerzy and Aniela and gave me Jerzy’s email.
The first meeting was emotionally rough. I went into it thinking that if I lost about
25 pounds I’d be happy. Jerzy took my measurements and pictures from all angles
in a bathing suit and told me I should lose 60 pounds. Boy, was I shocked! I didn’t
think it was realistic to lose that much weight. A funny thing happened, though:
the pounds started coming off, and that goal no longer seemed so far-fetched.
The Happy Body diet is really quite easy to follow. I’ve come to love my hemp
bread with egg whites in the mornings and don’t miss the old cereal, bagels,
muffins I used to eat. But you do have to follow the whole program. It’s all
scientifically based, and if you follow their plan you absolutely lose weight.
The exercise component of their program was a little harder for me. I have always
loved doing cardio workouts and was doing a cardio “boot camp” when I started
with them. They strongly discouraged me from continuing with it. I quit, and as the
months went on, I heard more and more about friends with early arthritis, back
pains, and knee problems from overuse and training. I came to accept what the
Gregoreks teach about strength, flexibility, and creating a Happy Body as opposed
to a broken, tired one.
At certain intervals, Jerzy again takes measurements and bathing suit pictures and
has you compare your latest pictures side by side with your old ones. It’s amazing
to look at the differences and a great motivation to keep going.
As of now I’ve lost 23 pounds, and I definitely feel much better than when I started.
I still have a ways to go, but I finally have a solid plan and the confidence that I
can and will do it. I can’t wait to buy new clothes when I reach my goal. Thank you
Jerzy and Aniela.

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THIR TEEN BODY T Y PES

O
n the following pages, you will find all
thirteen body types. Find your body
type, as you determined on page 80,
and plug your own personal numbers in to find
your weekly rates of loss and gain to achieve your
Ideal Body. Then go to Chapter 7 to design your
eating program.

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 CHAPTER 6: COUNTING TIME AND POUNDS

BODY T Y PE 1

The Happy Body

Weight Fat Muscle

Ideal Ideal Ideal

Example Since you already have Ideal Body Weight

If you are a 5’2” female, you weigh 110 Proportions, according to The Happy Body
pounds, your fat is 13% (.13), your fat standards, you can skip the nutrition plan
weighs14.3 pounds: and go straight to the exercise program
110 x .13 = 14.3 to begin achieving the other Standards of
Youthfulness.
Your muscle weighs 95.7 pounds:
110 – 14.3 = 95.7

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BODY T Y PE 2

The Gymnast
Weight Fat Muscle

Ideal Too Little Too Much

Example Theoretically, you could lose in muscle 2%

If you are a 5'2" female, and you weigh 110 (.02) of your Ideal Body Weight every week,
pounds, and your fat is 5% (.05), then your in which case you would lose 2.2 pounds of
fat weighs 5.5 pounds: muscle per week:
110 x .05 = 5.5 110 x .02 = 2.2

Your muscle weighs 104.5 pounds: However, since you are already at your
110 – 5.5 = 104.5 Ideal Body Weight, you want to keep your
weight constant. If you lost 2.2 pounds of
Step 1 muscle every week, you would lose weight,
Estimate how many pounds of fat you need because you would not gain the same
to gain and how many pounds of muscle amount of fat. In your case, therefore, you
you need to lose. must lose muscle at the same rate that you
gain fat—namely, 1.1 pounds per week.
Since, at 5’2”, you should have 14.3 pounds
of fat, you must gain 8.8 pounds of fat: Step 3
14.3 – 5.5 = 8.8 Estimate the total time you will need to
achieve your Ideal Body Weight Proportions:
You should have 95.7 pounds of muscle, so 8.8 ÷ 1.1 = 8
you must lose 8.8 pounds of muscle:
104.5 – 95.7 = 8.8 In your case, you will need 8 weeks to
achieve your Ideal Body Weight Proportions.
Step 2
Estimate how many pounds of fat you will
gain per week and how many pounds of
muscle you will lose per week. At 1% (.01)
of your Ideal Body Weight every week, you
will gain 1.1 pounds of fat per week:
110 x .01 = 1.1

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 CHAPTER 6: COUNTING TIME AND POUNDS

BODY T Y PE 3

The Scale Watcher

Weight Fat Muscle

Ideal Too Much Too Little

Example you will gain 2.2 pounds of muscle per

If you are a 5’2” female, and you weigh 110 week:
pounds, and your fat is 30% (.3), then your 110 x .002 = 0.22
fat weighs 33 pounds:
110 x .3 = 33 Theoretically, you could lose 1% (.01) in fat
of your Ideal Body Weight every week, in
Your muscle weighs 77 pounds: which case you would lose 1.1 pounds of fat
110 – 33 = 77 per week:
110 x .01 = 1.1
Step 1
Estimate how many pounds of fat you need However, since you are already at your Ideal
to lose and how many pounds of muscle Body Weight, you want to keep your weight
you need to gain. constant. If you lost 1.1 pounds of fat every
week, you would lose weight, because you
Since, at 5’2”, you should have 14.3 pounds would not gain the same amount of muscle.
of fat, you must lose 18.7 pounds of fat: In your case, therefore, you must lose fat
33 – 14.3 = 18.7 at the same rate that you gain muscle—
namely, 0.22 pounds per week.
You should have 95.7 pounds of muscle,
you must gain 18.7 pounds of muscle: Step 3
95.70 – 77 = 18.7 Estimate the total time you will need to
achieve your Ideal Body Weight Proportions:
Step 2 18.7 ÷ 0.22 = 85
Estimate how many pounds of fat you will
lose per week and how many pounds of You will need 85 weeks to achieve your
muscle you will gain per week. At 0.2% Ideal Body Weight.
(.002) of your Ideal Body Weight per week,

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BODY T Y PE 4

The Lineman
Weight Fat Muscle

Too Much Ideal Too Much

Example Step 2
If you are a 5’2” female, and you weigh 143 Estimate how many pounds of muscle you
pounds and your fat is 10% (0.1), then your will lose per week: At 2% (.02) of your Ideal
fat weighs 14.3 pounds: Body Weight per week, you will lose 2.2
143 x 0.1 = 14.3 pounds of muscle per week:
110 x .02 = 2.2
Your muscle weighs 128.7 pounds:
143 – 14.3 = 128.7 Step 3
Estimate the total time you will need to
Step 1 achieve your Ideal Body Weight Proportions:
Estimate how many pounds of muscle you 33 ÷ 2.2 = 15
need to lose:
128.7 – 95.7 = 33 Since the weight of your body fat is already
ideal, you only need to lose muscle, so
Since, at 5’2”, you should have 95.7 pounds you will need 15 weeks to achieve your
of fat, you must lose 33 pounds of muscle. Ideal Body Weight Proportions.

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 CHAPTER 6: COUNTING TIME AND POUNDS

BODY T Y PE 5

The Gym Member

Weight Fat Muscle

Too Much Too Much Ideal

Close to Ideal

Example Step 2
If you are a 5’2” female, and you weigh 145 Estimate how many pounds of fat you will
pounds and your fat is 34% (.34), then your lose per week: At 1% (.01) of your Ideal
fat weighs 49.3 pounds: Body Weight per week, you will lose 1.1
145 x .34 = 49.3 pounds of fat per week:
110 x .01 = 1.1
Your muscle is 95.7 pounds:
145 – 49.3 = 95.7 Step 3
Estimate the total time you will need to
Step 1 achieve your Ideal Body Weight Proportions:
Estimate how many pounds of fat you need 35 ÷ 1.1 = 31.85
to lose:
49.3 – 14.3 = 35 Since your muscle weight is already ideal,
you only need to lose fat, so you will need
Since, at 5’2”, you should have 14.3 pounds 31.85 weeks to achieve your Ideal Body
of fat, you must lose 35 pounds of fat. Weight proportions.

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BODY T Y PE 6

The Sumo Wrestler

Weight Fat Muscle

Too Much Too Much Too Much

Example At 1% (.01) of your Ideal Body Weight per

If you are a 5´2˝ female, and you weigh 166 week, you will lose 1.1 pounds of fat per
pounds, and your fat is 35% (.35), then your week:
fat weighs 58 pounds: 110 x .01 = 1.1
166 x .35 = 58.1
Step 3
Your muscle weighs 107.9 pounds: Estimate the total time you will need to
166 – 58.1 = 107.9 achieve your Ideal Body Weight Proportions:
43.8 ÷ 1.1 = 39.82
Step 1
Estimate how many pounds of fat you need Since it is best to stay strong while you
to lose and how many pounds of muscle are losing weight, it is preferable to lose
you need to lose. that weight first in fat and then in muscle.
Therefore, since you will be losing fat first,
You must lose 43.8 pounds of fat: it will take you 39.82 weeks to lose 43.8
58.1 – 14.3 = 43.8 pounds of fat.

You must lose 12.2 pounds of muscle: Next, to lose 12.2 pounds of muscle, you
107.9 – 95.7 = 12.2 will need an additional 5.55 weeks to
achieve your Ideal Body Weight Proportions:
Step 2 12.2 ÷ 2.2 = 5.55
Estimate how many pounds of fat and
how many pounds of muscle you will lose Thus, you will need a total of 45.37
per week. At 2% (.02) of your Ideal Body weeks to achieve your Ideal Body Weight
Weight per week, you will lose 2.2 pounds Proportions:
of muscle per week: 39.82 + 5.55 = 45.37
110 x .02 = 2.2

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 CHAPTER 6: COUNTING TIME AND POUNDS

BODY T Y PE 7

The Sitter
Weight Fat Muscle

Too Much Too Much Too Little

Example At 0.2% (.002) of your Ideal Body Weight

If you are a 5’2” female, and you weigh 146 per week, you will gain .22 pounds of
pounds and your fat is 42% (.42), then your muscle per week:
fat weighs 61.32 pounds: 110 x .002 = 0.22
146 x .42 = 61.32
Step 3
Your muscle weighs 84.68 pounds: Estimate how much time it will take you to
146 – 61.32 = 84.68 achieve your Ideal Body Weight Proportions.

Step 1 It will take you 42.74 weeks to lose 47.02

Estimate how many pounds of fat you need pounds of fat:
to lose and how many pounds of muscle 47.02 ÷ 1.1 = 42.74
you need to gain.
And it will take you 50.09 weeks to gain
You must lose 47.02 pounds of fat: 11.02 pounds of muscle:
61.32 – 14.30 = 47.02 11.02 ÷ .22 = 50.09

You must gain 11.02 pounds of muscle: Since the time to lose fat is shorter than the
95.70 – 84.68 = 11.02 time to gain muscle, the latter is the time
you will need to achieve your Ideal Body
Step 2 Weight Proportions. (The bigger number will
Estimate how many pounds of fat you will always be the time it will take to achieve
lose per week and how many pounds of your Ideal Body Weight Proportions.)
muscle you will gain per week. At 1% (.01)
of your Ideal Body Weight per week, you
will lose 1.1 pounds of fat per week:
110 x .01 = 1.1

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BODY T Y PE 8

The Bodybuilder
Weight Fat Muscle

Too Much Too Little Too Much

Example At 1% (.01) of your Ideal Body Weight per

If you are a 5’2” female, and you weigh 125 week, you will gain 1.1 pounds of fat per
pounds and your fat is 8% (.08), then your week:
fat weighs 10 pounds: 110 x .01 = 1.1
125 x .08= 10
Step 3
Your muscle weighs 115 pounds: Estimate how much time it will take you to
125 – 10 = 115 achieve your Ideal Body Weight Proportions.

Step 1 It will take you 3.9 weeks to gain 4.3

Estimate how many pounds of fat you need pounds of fat:
to gain and how many pounds of muscle 4.3 ÷ 1.1 = 3.9
you need to lose.
It will take you 8.77 weeks to lose 19.3
You must gain 4.3 pounds of fat: pounds of muscle:
14.3 – 10 = 4.3 19.3 ÷ 2.2 = 8.77

You must lose 19.3 pounds of muscle: Since the time to gain fat is shorter than the
115 – 95.70 = 19.3 time to lose muscle, the latter is the time
you will need to achieve your Ideal Body
Step 2 Weight Proportions. (The bigger number will
Estimate how many pounds of fat you will always be the time it will take to achieve
gain per week and how many pounds of your Ideal Body Weight Proportions.)
muscle you will lose per week. At 2% (.02)
of your Ideal Body Weight per week, you
will lose 2.2 pounds of muscle per week:
110 x .02 = 2.2

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BODY T Y PE 9

The Fashion Model

Weight Fat Muscle

Too Little Ideal Too Little

Example Step 2
If you are a 5’2” female, and you weigh 100 Estimate how many pounds of muscle you
pounds and your fat is 14.3% (0.143), then will gain per week. At 0.2% (.002) of your
your fat weighs 14.3 pounds: Ideal Body Weight per week, you will gain
100 x 0.143 = 14.3 .22 pounds of muscle per week:
110 x .002 = 0.22
Your muscle weighs 85.7 pounds:
100 – 14.3 = 85.7 Step 3
Estimate how much time it will take you to
Step 1 achieve your Ideal Body Weight Proportions:
Estimate how many pounds of muscle you 10 ÷.22 = 45.45
need to gain:
95.7 – 85.7 = 10 It will take you 45.45 weeks to gain 10
pounds of muscle.
You must gain 10 pounds of muscle.

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B O DY T Y PE 10

The Twig
Weight Fat Muscle

Too Little Too Little Too Little

Example At 1% (.01) of your Ideal Body Weight per

If you are a 5’2” female, and you weigh 90 week, you will gain 1.1 pounds of fat per
pounds and your fat is 10% (0.1), then your week:
fat weighs 9 pounds: 110 x .01 = 1.1
90 x 0.1= 9
Step 3
Your muscle weighs 81 pounds: Estimate how much time it will take you to
90 – 9 = 81 achieve your Ideal Body Weight Proportions:
5.3 ÷ 1.1 = 4.82
Step 1
Estimate how many pounds of fat and It will take you 4.82 weeks to gain 5.3
muscle you need to gain. pounds of fat.

You must gain 5.3 pounds of fat: And it will take you 66.82 weeks to gain
14.3 – 9 = 5.3 14.7 pounds of muscle:
14.7 ÷.22 = 66.82
You must gain 14.7 pounds of muscle:
95.7 – 81 = 14.7 Since the time to gain fat is shorter than the
time to gain muscle, the latter is the time
Step 2 you will need to achieve your Ideal Body
Estimate how many pounds of fat and Weight Proportions. (The bigger number will
muscle you will gain per week. At 0.2% always be the time it will take to achieve
(.002) of your Ideal Body Weight per week, your Ideal Body Weight Proportions.)
you will gain.22 pounds of muscle per
week:
110 x .002 = 0.22

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 CHAPTER 6: COUNTING TIME AND POUNDS

B O D Y T Y P E 11

The Dieter
Weight Fat Muscle

Too Little Too Much Too Little

Example At 0.2% (.002) of your Ideal Body Weight

If you are a 5’2” female, and you weigh 100 per week, you will gain .22 pounds of
pounds and your fat is 30% (.3), then your muscle per week:
fat weighs 30 pounds: 110 x .002 = 0.22
100 x 0.3 = 30
Step 3
Your muscle weighs 70 pounds: Estimate how much time it will take you to
100 – 30 = 70 achieve your Ideal Body Weight Proportions:
15.7 ÷ 1.1 = 14.27
Step 1
Estimate how many pounds of fat you need It will take you 14.27 weeks to lose 15.7
to lose and how many pounds of muscle pounds of fat.
you need to gain.
It will take you 116.82 weeks to gain 25.7
You must lose 15.7 pounds of fat: pounds of muscle:
30 – 14.3 = 15.7 25.7 ÷ 0.22 = 116.82

You must gain 10 pounds of muscle: Since the time to lose fat is shorter than the
95.7 – 70 = 25.7 time to gain muscle, the latter is the time
you will need to achieve your Ideal Body
Step 2 Weight Proportions. (The bigger number will
Estimate how many pounds of fat you will always be the time it will take to achieve
lose and how many pounds of muscle you your Ideal Body Weight Proportions.)
will gain per week. At 1% (.01) of your Ideal
Body Weight per week, you will lose 1.1
pounds of fat per week:
110 x .01 = 1.1

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B O DY T Y P E 12

The Dancer
Weight Fat Muscle

Too Little Too Little Ideal

Example Step 2
If you are a 5’2” female, and you weigh 104 Estimate how many pounds of fat you will
pounds and your fat is 8% (.08), then your gain per week. At 1% (.01) of your Ideal
fat weighs 8.3 pounds: Body Weight per week, you will gain 1.1
104 x 0.08 = 8.3 pounds of fat per week:
110 x .01 = 1.1
Your muscle weighs 95.7 pounds:
104 – 8.3 = 95.7 Step 3
Estimate the total time you will need to
Step 1 achieve your Ideal Body Weight Proportions:
Estimate how many pounds of fat you need 6 ÷ 1.1 = 5.45
to gain:
14.3 – 8.3 = 6 You will need 5.45 weeks to achieve your
Ideal Body Weight Proportions.
You must gain 6 pounds of fat.

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B O D Y T Y P E 13

The Mountain Climber

Weight Fat Muscle

Too Little Too Little Too Much

Example At 2% (.02) of your Ideal Body Weight per

If you are a 5’2” female, and you weigh 104 week, you will lose 2.2 pounds of muscle
pounds and your fat is 5% (0.05), then your per week:
fat weighs 5.2 pounds: 110 x .2 = 2.2
104 x 0.05 = 5.2
Step 3
Your muscle weighs 98.8 pounds: Estimate the total time you will need to
104 – 5.2 = 98.8 achieve your Ideal Body Weight Proportions:
9.1 ÷ 1.1 = 8.27
Step 1
Estimate how many pounds of fat you need You will need 8.27 weeks to gain 9.1
to gain and how many pounds of muscle pounds of fat.
you need to lose.
You will need 1.4 weeks to lose 3.1 pounds
You must gain 9.1 pounds of fat: of muscle:
14.3 – 5.2 = 9.1 3.1 ÷ 2.2 = 1.4

You must lose 3.1 pounds of muscle: Since the time to gain fat is longer than the
98.8 – 95.7 = 3.1 time to lose muscle, the former is the time
you will need to achieve your Ideal Body
Step 2 Weight Proportions. (The bigger number will
Estimate how many pounds of fat you will always be the time it will take to achieve
gain per week and how many pounds of your Ideal Body Weight Proportions.)
muscle you will lose per week. At 1% (.01)
of your Ideal Body Weight per week, you
will gain 1.1 pounds of fat per week:
110 x .01 = 1.1

96 THE HAPPY BODY

Going Against the Pack
Susan Myers (58-year-old community volunteer)

J
erzy and Aniela have changed my life. As with so many, after the age of 40 I
had gradually added a fair amount of weight to my slight frame. In denial, I
had even lied on my driver’s license, subtracting 10 pounds because it made
me feel better. At some point, I realized, I had to get help.
When I began the The Happy Body program, Jerzy asked me to do two things:
overcome my reluctance and get on the scale, because it was important to know
the truth. I also had to put on a bikini and be photographed from the front, the back,
and — God, help me — the side.
I somehow made it through that first appointment and decided to pursue the
program 100%. Within eight months, I’d lost 26 pounds. Not long after that, I had
touched down on the goal weight of 110 — a weight I thought I could never see
again, and one I thought Aniela and Jerzy had been crazy to expect I could achieve.
After a while, I committed to memory the whole program—the diet, tools to balance
your glycemic index, and The Happy Body series of exercises—and did them
automatically each day. I loved the meditation music I listened to after doing my
weights, as well. I calmed down and lost weight. I started to feel a new confidence,
and I was amazed to see the changes in my body and in my life. People around
me started noticing, too. Instead of just going with the pack, I had committed to
something that forced me to separate from it. For instance, I eat very differently
from everyone else. My bread, almond butter, and bars have seen Norway, Papua
New Guinea, and New York, among others. Where I go, they go.
Once I got down to my maintenance weight and shape, I started experimenting
with eating out and splurging on occasion; on drinking more, having fun, and
enjoying life. Jerzy and Aniela have been very supportive and helpful to me as I
encountered a whole new world and worked to find the right balance for myself.
It has been four years, and I have maintained my weight and held myself account-
able to my goals. I will be eternally grateful to both Jerzy and Aniela for giving me
the tools to succeed. They are wonderful people, and I have learned through my
own experience that what they tell me is real. It works. I love how I feel, how I look,
and how it has given me a sense of freedom to be in my own body and to feel so
much more balanced than I have ever felt before. This is a pursuit of excellence,
and I wouldn’t want it any other way.

THE HAPPY BODY 97

 CHAPTER 7

Designing
Your
Eating
Program
 C H A P T E R 7: D E S I G N I N G YO U R E AT I N G P R O G R A M

A Different Kind of Diet

T
his program is not a diet in the normal sense. It is both
simpler and more scientific and will give you total control
over your body weight and body proportions. It is simpler
than regular diets because there are far fewer variables to
remember. It is more scientific because it gives you precise
formulas to calculate your progress. The simplicity and the precision of the
program are what give you the total control, whether you wish to lose, gain,
or maintain fat or muscle. Most of all, the program is healthy. Not only will it
help you to achieve your Ideal Body, but your blood sugar will be stabilized;
your blood pressure will go down; your “good” cholesterol level will go up; your
“bad” cholesterol level will go down; your skin will clear; your energy will be
high throughout the day, and your sleep will be more restful.

W EEK 1 C O NT I N UE D

F LOSING WEIGHT WITHOUT GIVING

irst, you must learn which foods are the
most efficient for your body. Then, you will UP YOUR FAVORITE FOODS

M
learn how to control the volume of your ost people who lose weight gain it back.
food intake so as to most efficiently reach your goal. This is because, to lose fat, they have
Finally, you will learn to schedule your eating on a had to give up the things they most
daily basis with two meals and three snacks. love to eat and drink: bread, sugar, chocolate, meat,
After you achieve your desired Ideal Body Weight potatoes, rice, beans, coffee, and alcohol. They can
and Ideal Body Weight Proportions, you will learn do it for a while, but eventually they drift back to
how to maintain them. their old ways. Our challenge over the years has

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been to find a program that would enable people calories). If you prefer natural and organic foods,
to lose fat, and keep it off, without having to give the best choices are cold-compressed raw bars. These
up the things they love. The second thing that brands include Attune® (100 calories), Organic
people dislike about dieting is counting calories. Food Bars™ (300 calories), Perfect Foods Bars™ (283
Our challenge here was to find a simpler, effortless, calories), and Lärabar® (190 calories).
non-obsessive way to measure and limit food intake When your sugar cravings subside, you can
without having to use a precise tool such as a scale. switch to sugarless bars, which include the following
Our solutions to both of these problems have brands: Atkins® Advantage™ (240 calories), South
proved successful with hundreds of clients. Beach Diet™ (210 calories), and thinkThin™
(240 calories).
WHAT TO EAT
From Breakfast to Snack Phase 2: While You Are Achieving Your Ideal
For most people, breakfast is the unhealthiest meal Body Weight Proportions
of the day. Bacon, eggs, sausages, ham, butter, After you have achieved your Ideal Body Weight,
cheese, milk, cream, fruit, juices, breads, bagels, you should start to reduce your consumption
muffins, rolls, donuts, waffles, pancakes, jams, of commercial bars except for convenience and
jellies, and cereals are mostly combinations of fat occasional cravings. Most of your snacks should
and sugar. Therefore, they provide lots of calories now consist of bread, yogurt with fruit, or fresh fruit
but virtually no protein. However, we keep eating with nuts.
until we get enough protein, so in the process we
eat too much fat and sugar. In The Happy Body
program, we have eliminated this kind of unhealthy Phase 3: Maintaining Your Ideal Body
breakfast and replaced it with a healthy snack— Weight Proportions
one which you choose between health bars, fresh After you have achieved your Ideal Body
fruit, bread, or yogurt. Weight Proportions, you should eliminate your
consumption of commercial bars and replace them
Health Bars with bars of your own making. These should consist
You must follow some general guidelines for health of six ingredients: any kind of nut for crunchiness
bars. They must be nutritionally complete, which (30% by calories); dried fruit that still has a little bit
means that they should contain protein (10%– of moisture for bonding (50%); dark chocolate with
20%), fat (10%–20%), carbohydrates (60%–80%), only traces of milk for flavor (5%); protein powder
most vitamins and minerals, and at least 2 grams (5%); fiber (5%), and flax seeds (5%). If you
of fiber for every 100 calories. decide not to use chocolate or any other ingredient,
increase the calorie percentage of fruits. For
Phase 1: While You Are Achieving Your convenience, your bars should contain in calories
Ideal Body Weight 150% of your Ideal Body Weight in pounds. For
Since most people are addicted to sugar, we example, if your Ideal Body Weight is 110 pounds,
recommend that the first food bars you eat have your bar should contain 165 calories. The best
some sugar content. These include the following way to do this is to mix 1,650 calories worth of
brands: Clif Builder’s™ (270 calories), Clif® (240 ingredients in a food processor, and then divide the
calories), Golean® (270 calories), and Luna™ (170 mass into ten equal bars.

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 C H A P T E R 7: D E S I G N I N G YO U R E AT I N G P R O G R A M

Bread Because snacks are high in fiber (with the

The bread you eat should be organic, whole grain, exception of yogurt) they act like a sponge,
sprouted and pre-sliced. Furthermore, it should absorbing water from your body. Therefore, you
contain 10%–15% protein, 10% fat, 75%–80% should drink at least one glass of water, tea, or
carbohydrates, as well as most vitamins and coffee with each snack to allow the colon to work
minerals, Omega-3 essential oils, and at least 3 properly and to prevent constipation. If you want
grams of fiber for every 100 calories. It should milk in your tea or coffee, use non-fat milk or
not contain yeast or processed sugar. After testing soymilk, and be sure that the tea or coffee is dark
brown, not beige.
many commercial breads, we have had the best
results with those manufactured by the Food For
Lunch and Dinner
Life Baking Company, French Meadow Bakery and
Your lunch and dinner should contain protein and
Manna Bakery. You can purchase breads from these
vegetables. The best sources of animal protein are
bakeries in almost any health food store or over beef, buffalo, lean pork, wild fish, and seafood.
the Internet. The best sources of plant protein are spinach, tofu,
soy beans, broccoli, oat bran, peas, and beans. We
Yogurt recommend eating only limited amounts of chicken,
Yogurt is a good third alternative for snacks. It aids turkey, egg whites, and avoiding fat pork and farm-
digestion, has many health benefits, and people like raised fish altogether, because these foods cause too
it because they associate it with treats like ice cream. much inflammation in the body.
The yogurt should be organic, plain, and non-fat. The best vegetables are those that are high in
Check the label for number of calories per ounce, fiber, rich in vitamins, and low in sugar. Some
and make adjustments accordingly. If, after you vegetables, such as carrots or beets, are high in sugar
have achieved your Ideal Body Weight, you wish to and are best used as garnishes to enhance the flavor
go to a frozen yogurt parlor, you can add one fruit of other vegetables in soups and salads.
topping to your portion. Because yogurt lacks fiber,
we recommend that you eat it for no more than Controlling the Volume of
one snack per day. Food Intake
If you need to lose weight (Body Types 4, 5, 6, 7, 8),
the weight of food high in protein you eat in each of
Fresh Fruit with Nuts
your two daily meals should equal in grams 100%
After you have achieved your Ideal Body Weight,
of your Ideal Body Weight in pounds, and the
you can reintroduce fresh fruit with nuts as an
vegetables you eat should be double that amount.
alternative for a snack, but make sure you stick to
For each of the three snacks, you should eat in
your calorie requirements. The proportions should
calories 100% of your Ideal Body Weight in pounds.
be 80% of fruits and 20% of nuts. If you need to maintain your weight (Body
Types 1, 2, 3), the protein you eat in your two
Mixed Snacks meals should equal in grams 150% of your Ideal
You can mix up your snack types any way you Body Weight in pounds, and the vegetables you eat
like. Most of our clients like bread in the morning, should be double that amount. For each of the three
yogurt or fresh fruit with nuts in the middle of snacks, you should eat in calories 150% of your
the day, and a bar at the end of the day. If you are Ideal Body Weight in pounds.
traveling, bars are obviously more convenient than If you need to gain weight (Body Types 9, 10,
bread, yogurt, or fresh fruit with nuts. 11, 12, 13), the protein you eat in your two meals

102 THE HAPPY BODY

Steak with Vodka
Don Luskin (51-year-old businessman)

A
ll my life, I’ve always had the good fortune to find gurus—people
who have taught me new ways to think and to live. But by the time
I reached the age of 51, I thought the world had run out of them.
Then I met the Gregoreks—who may be my best gurus yet.
Gurus aren’t just people who can do impossible things. They help
others to do impossible things. Aniela and Jerzy certainly qualify after what they’ve
done for me and my wife, Christine. She struggled with her weight for more than
twenty years, but nothing helped: diets, pills, nutritionists, endocrinologists all
failed. Then she found Aniela and Jerzy. Now, just a few months later, she weighs
less and is in better shape and better health than she was the day I married her.
As for me, I’ve never had a serious weight problem, but I have had a serious fitness
problem all my life. I’ve never played sports or worked out — I just never cared
about it —and I was heading slowly but steadily downhill. Then Christine intro-
duced me to Aniela and Jerzy, too. Here are all the impossible things they have
helped me do:
• I’ve lost thirty pounds of fat and gained eleven pounds of muscle, so now I’ve
got a six pack! Before, I never even knew I had muscles there.
• I work out every single day; I never miss even one. What’s more impossible is
that I like it.
• I eat steak every day and put salt on it.
• I eat hemp bread every day, and I like it.
• I eat a pound of vegetables twice a day. Jerzy says I can sometimes substitute
vodka for that, but, believe it or not, I’ve actually come to prefer the vegetables.

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 C H A P T E R 7: D E S I G N I N G YO U R E AT I N G P R O G R A M

should equal in grams 200% of your Ideal Body mark the bar in half, then those two halves in half.
Weight in pounds, and the vegetables you eat So, if you have a bar that is 160 calories, half would
should be double that amount. For each of the three be 80, half of that would be 40. If you need to eat
snacks, you should eat in calories 200% of your 110 calories, it should be very easy for you to see
Ideal Body Weight in pounds. where 110 would be, and where to cut your bar.
If you want to be exact, place your 160 calorie
Example 1: Overweight Types bar on a blank sheet of paper. Divide the bar into
If you are a 5'2" female, your Ideal Body Weight is 16 even parts. Then you know exactly where to cut
110 pounds. Therefore, you should eat 110 grams of your bar so that you have a 110 calorie snack.
food high in protein and 220 grams of vegetables at
When to Eat

E
each of your two meals, plus 110 calories at each of
your three snacks. veryone’s schedule is a little different.
But basically, your eating time every day
Example 2: Ideal Weight Types should occur at 3-hour intervals within a
12-hour period.
If you are a 5'2" female, your Ideal Body Weight is
The first thing you have to decide is whether you
110 pounds. Therefore, you should eat 165 grams of
want to base your schedule around lunch or dinner.
food high in protein and 330 grams of vegetables at
In either case, those two meals should be six hours
each of your two meals, plus 165 calories at each of
your three snacks. apart. Suppose that your job requires you to have
lunch every day at noon. In that case, dinner should
come at 6:00. On the other hand, if the most
Example 3: Underweight Types
important time for you is dinner, and that comes at
If you are a 5'2" female, your Ideal Body Weight is 8:00, you should have lunch at 2:00. The first snack
110 pounds. Therefore, you should eat 220 grams of comes three hours before lunch, the second one
food high in protein and 440 grams of vegetables at
comes three hours after lunch, and the third one
each of your two meals, plus 220 calories at each of
three hours after dinner.
your three snacks.
How to Cope with Eating Out

O
A simple way to estimate the correct amount of bviously, when you are eating at home, you
calories in food for lunch or dinner is to use your have total control over your food intake.
own hand as a guide. If you need to lose weight, The problem comes when you are eating
eat the volume of one of your hands in protein and out, either at a restaurant or someone else’s home.
two of your hands in vegetables. If you need to Then you must follow certain rules. The first is that
maintain your weight, eat the volume of one and you should probably not tell other people that you
a half of your hands in protein and three of your are following a structured food plan. It is sometimes
hands in vegetables. If you need to gain weight, eat difficult for others when you change your patterns.
the volume of two of your hands in protein and We have noticed many of our clients who are at the
four of your hands in vegetables. (Vegetables include beginning of the program get derailed by people
any salad you may eat at lunch or dinner plus the around them who will challenge them and may
vegetables that accompany the entrée.) unconsciously even want them to fail.
For snacks, you can slice bars by eyeing them, “You eat high sugar bars,” they may say. “But
and you can do the same thing with the slices of sugar is unhealthy! There must be something wrong
breads we recommend. To be more precise, you can with that program.”

104 THE HAPPY BODY

Getting Off the Treadmill
Loren Anderson (21-year-old student)

A
fter three years at college, I came home to San Francisco a lot
heavier than I started having gained not only the “freshman 15”
but the “freshman 60.”
In high school, I had been a very athletic and healthy teenager, but
my body changed drastically when I entered a world of college
parties and late-night fast-food runs. Because I could not control my eating, I felt as
if I could not control my life. At home this past summer I knew something drastically
had to change.
At my local gym, before a session with a personal trainer, I warmed up on the
treadmill and paged through a magazine. That was where I came across an
article about The Happy Body. What caught my attention was that Aniela and Jerzy
Gregorek were quoted as saying that endurance training, such as long-distance
running or walking on a treadmill, makes people lose muscle, become weaker,
and actually get fatter. I got off the treadmill — which I always hated anyway —
canceled my appointment, and called the Gregoreks.
For the first time in my adult life, I feel as if I have control over my body and health.
The Happy Body is not just a diet and exercise program but a whole lifestyle
with meditation and relaxation techniques that help to break old bad habits and
establish healthy new ones. For example, I used to turn to food for comfort when I
got nervous about a test. Now, I lift my weights and relax with calming music.
I love to cook and eat, but I never feel deprived. I no longer crave cookies or pizza
since Aniela and Jerzy guided me to foods that are not only nutritious but delicious.
The only downside to my Happy Body experience has been that my friends have
divided into two camps: one side applauded and encouraged me every time I
dropped another dress size; the other remained silent or found things to criticize.
However, since Jerzy and Aniela had warned me at the beginning about this possi-
bility, I was able to help some of these jealous friends overcome their negativity.
Today, as I approach graduation, I never again will let my body image get in the
way of my happiness. Since getting off that treadmill, I feel as if I have the strength
to take on the world.

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The best policy is to say nothing until they see for this purpose is the original Clif®Bar or one of
the progress you’ve made, and they express the your homemade fruit and nut bars.
desire to achieve what you have. At that point, you If you cross time zones, follow your home
can tell them about The Happy Body program. Of schedule on the plane, eating every three hours
course, some of your friends will be supportive from until you go to sleep at your destination. When
the beginning, and you can confide in them without you wake up the next day, adapt your schedule to
any problem. the new time.
If you are having dinner at a friend’s house There may be occasions when you need to adjust
and food is served that you don’t want to eat but your eating schedule. Some of these occasions may
someone asks if anything is wrong, you could say be out of your control, such as getting stuck in
that you have an allergy or a food intolerance, and traffic or being in a meeting that is running late,
most people will then leave you alone. Or you could and you don’t know when you will be able to get
say that you are trying something, but you are not back on your regular eating schedule.
comfortable discussing it yet. If you would like to
The best solution to such emergencies is to
drink alcohol, don’t eat any vegetables or anything
always be prepared by having with you at least one
else aside from protein. Avoid sweet alcoholic
of your food bar portions cut into three equal pieces
drinks, such as cocktails. The best alcoholic
that are wrapped separately. Each piece will cover
beverages are vodka, tequilla, cognac, and whiskey.
you for one hour. The following three examples
If you are at a restaurant, do not look at the
show how to deal with late lunches, but the same
menu, because menus are designed to stimulate your
kind of adjustments can be made for late dinners.
appetite. Decide before you go whether you want
to eat animal or plant protein. Ask the server what
choices they have, select the one that is consistent Example 1: Eating Lunch One Hour Late
with The Happy Body food plan. Most restaurants
If you should have to eat lunch one hour later than
are happy to provide extra vegetables instead of
starches. If you want an alcoholic beverage leave usual—say, at 1:00 p.m. instead of 12:00 p.m., you
out the vegetables. Follow this guideline until you should eat one portion of your bar at 12:00. Then
transition from losing weight to maintenance. you have your whole lunch at 1:00 and your next
If you are traveling, you will need to take along snack at 4:00 instead of 3:00. Since it is only two
a sufficient supply of food bars for your snacks, hours to your dinner, you take only two of your
enough to cover you for three bars a day. Be sure to three portions at 4:00, and have a full dinner at
take bars that will not melt in heat. The best choice 6:00 (see Table 7.1).

We have observed with many of our clients

who are at the beginning of the program that
the people around them will challenge them.
106 THE HAPPY BODY
 C H A P T E R 7: D E S I G N I N G YO U R E AT I N G P R O G R A M

Example 2: Eating Lunch Two Hours Late Example 3: Eating Lunch Three Hours Late
If you should have to eat lunch two hours later than If you should have to eat lunch three hours later
usual—say, at 2:00 p.m. instead of 12:00 p.m., than usual—say, at 3:00 p.m. instead of 12:00 p.m.,
you should eat one portion of your bar at 12:00 you should eat one portion of your bar at 12:00,
and another portion at 1:00. Then you have your another portion at 1:00, and a third portion at 2:00.
whole lunch at 2:00 and your next snack at 5:00 Then you have your whole lunch at 3:00 and your
instead of 3:00. Since it is only one hour to your dinner at 6:00 (see Table 7.1).
normal dinnertime, you take only one of your three Very rarely, you may need to eat earlier than
portions at 5:00, and have a full dinner at 6:00 usual, for some special reason. An example of this is
(see Table 7.1). illustrated in Table 7.2 for Thursday.

TABL E 7 . 1 : A D J U S T I N G YO U R L U N CH S CH ED U L E

Time 1 Hour Later 2 Hours Later 3 Hours Later

6:00 am

7:00

8:00

9:00 Snack Snack Snack

10:00

11:00

12:00 pm / of Snack
1 3
/ of Snack
1 3
/ of Snack
1 3

1:00 Lunch / of Snack

1 3
/ of Snack
1 3

2:00 Lunch / of Snack

1 3

3:00 Lunch

4:00 / of Snack
2 3

5:00 / of Snack
1 3

6:00 Dinner Dinner Dinner

7:00

8:00

9:00 Snack Snack Snack

10:00

THE HAPPY BODY 107

 You should keep a food journal to
learn about yourself and your eating
habits. It is important to see in writing
what your are eating and when.

Keeping Your Food Journal A 200-pound man could gain as much as eight

Y
ou should keep a food journal to learn pounds. But most of this will be retained water.
about yourself and your eating habits (see If you return to your food plan the day after the
Table 7.2). In the beginning, you will banquet, your appetite will return to normal within
probably make many notes in your daily journal, three or four days, and you will lose the pounds
such as comments about your mood, energy, and you gained.
pains or discomforts. Indicate how things are getting The only problem with banqueting is that your
better or worse. It is very important to see in writing metabolism goes up and your stomach is stretched,
what you are eating and when. This will help to so you will be tempted on the following day to
clarify for you exactly what needs to be changed overeat. Knowing that you will face this temptation
and make it harder for you to fool yourself. will make it easier for you to resist it. After three
After a month or so, you will probably develop or four days, the craving will disappear, and your
patterns and need to write less (for an example, see weight will have returned to normal.
Table 7.3). At that point, you can keep a weekly Some of our clients like to schedule a regular
rather than a daily journal, which will help you to weekly banquet day and have no problem
observe your weekly patterns (see Table 7.4). maintaining their Ideal Body Weight. This allows
Once you have achieved your Ideal Body Weight
them to go back to their old pleasures once a week
and Ideal Body Weight Proportions, you will have
without gaining weight. Other clients prefer to
developed such strong eating habits that you will
avoid banqueting except for very special occasions,
probably no longer need to keep a journal.
such as parties, holiday dinners, and weddings. We
have noticed that, over time, most of our clients
Banquet Day

O
tend to reduce the size and frequency of their
nce you have achieved your Ideal
banquets.
Body Weight, you can give yourself an
occasional feast for a meal, but not more
A Special Note to Vegetarians

M
than once per week. At such times, you can eat as
much as you want and whatever you want. Your any of our clients are vegetarians. The
body does not have the capacity to convert all these only adjustments they have to make
calories into fat, so instead it will eliminate most of in The Happy Body eating program is
them. Nevertheless, in only a few hours, you will their choice of protein for lunch and dinner. The
gain 3 to 4 percent of your total body weight. volumes by gram and by fist size are the same.

108 THE HAPPY BODY

 C H A P T E R 7: D E S I G N I N G YO U R E AT I N G P R O G R A M

TABL E 7 .2 : EXA MPL E O F MY W EEKLY F O O D J O U RN A L

Week – From: 2-18-08 To: 2-24-09

Time Mon Tue Wed Thu Fri Sat Sun

Morning Weight: 146 145.8 145.5 146.6 145.3 145.3 144.7

banana &
6:00 am cashews

men’s
7:00 bread

yogurt &
8:00 orange

hemp 2/3 women’s

9:00 bread larabar bread

1/3 6 egg-wh. berries &

10:00 builder bar omelet walnuts

apple & 2/3 organic

11:00 almonds clif bar bar

protein yogurt &

12:00 pm burger strawberry

1/3 yogurt & rice &

1:00 clif bar peach snow peas

rice & chicken 1/3

2:00 green bns. salad larabar

yogurt & sashimi & barley &

3:00 blueberry cucumbers mushrms

soy beans hemp

4:00 & salsa bread

2/3 men’s
5:00 builder bar bread

beans & chicken flavor &

6:00 peppers & caulifl. fiber

sea bass greens + swordfish

7:00 & vodka bar & asparag.

quinoa &
8:00 salad

luna bar cheese

9:00 & wine

shrimp think thin

10:00 & beer bar

Evening Weight: 147.8 147.3 148.7 147.4 146.8 146.5 146.3

THE HAPPY BODY 109

 C H A P T E R 7: D E S I G N I N G YO U R E AT I N G P R O G R A M

TABL E 7 . 3 : MY D A I LY FO O D J O U RN A L

Date: Morning Evening

Weight: Weight:

Time Food Notes

6:00 am

7:00

8:00

9:00

10:00

11:00

12:00 pm

1:00

2:00)

3:00

4:00

5:00

6:00

7:00

8:00

9:00

10:00

C OP Y TH I S F ORM F O R YO U R O W N PERS O N A L U S E

110 THE HAPPY BODY

 C H A P T E R 7: D E S I G N I N G YO U R E AT I N G P R O G R A M

TABL E 7 . 4 : MY W EEKLY FO O D J O U RN A L

Week – From: To:

Time Mon Tue Wed Thu Fri Sat Sun

Morning Weight:

6:00 am

7:00

8:00

9:00

10:00

11:00

12:00 pm

1:00

2:00

3:00

4:00

5:00

6:00

7:00

8:00

9:00

10:00

Evening Weight:

C OP Y TH I S FO RM F O R YO U R O W N PERS O N A L U S E

THE HAPPY BODY 111

 When All Else Fails
Ray Walton (60-year-old real estate agent)

D
uring the past ten years, hoping to lose weight and become
healthier, I trained for a marathon but had to drop out after 15 miles
due to severe back pain.
Then I spent several months in a boot camp training program,
running up and down the stadium bleachers, doing pushups and
jogging several miles a day. But my back was still killing me.
To eliminate the pounding action of running, which worsened the back pain, I
switched to cycling. Soon I was riding 150 to 200 miles a week to prepare myself for
a 500-mile bike ride. But when it was over, I found that I had gained more weight
than I had lost, and my back was still hurting.
Next, I joined a weight loss program and lost 25 pounds in a relatively short time
but gained back 35 pounds soon after I stopped the program.
In addition to my weight problem and my chronic back pain, my blood pressure
was 150/90 with medication, and my cholesterol, which had always been low,
reached 250.
The pain medication and anti-inflammatory drugs that I had taken for seven years
for my back were withdrawn from the market, so I started taking up to two dozen
ibuprofen a day simply to manage the pain. I was desperate. Nothing had worked.
At 6’1”, I weighed 235 pounds — much more than what I had weighed in 1991.
Then, at my company’s annual Christmas party, I saw a friend who had gone to
boot camp with me. She looked fabulous. When I asked her what she had been
doing, she told me that she had been training with Jerzy and Aniela Gregorek
for several months and gave me their number. I met with them the next day and
started The Happy Body program. Since I knew from Pam’s example that the
program worked, I decided to put my complete trust in Jerzy and Aniela. For the
first six weeks of the program, my knees were so bad and creaky that I couldn’t do
a simple squat, and when I bent over, I couldn’t touch the floor. Now, a year later, I
can do 240 squats while holding 60 pounds over my head, and I can touch the floor
easily. I’ve lost a total of 50 pounds, while gaining 15 pounds of muscle. My blood
pressure has dropped to 110/60, and my cholesterol is 160.
At first, my doctor argued against my discontinuing endurance exercises, but he
couldn’t argue with the results. Best of all, I’m no longer in pain and never take
ibuprofen. My life has truly changed. I realize that it is possible not only to stop the
aging process, but to reverse it. At 61, I’m in better shape than I’ve ever been in my
life and look forward to continuing this incredible journey.

112 THE HAPPY BODY

I am Happy with Me
Teri Hausman (47-year-old host of Beauty Now)

I
had no idea that I had become unhealthy. What’s especially ironic is that I
host a radio show about health, beauty, and diet.
So what happened? As I turned 40, my weight had begun slowly creeping
up. I really didn’t see it. I’d look at pictures of me and think, “Oh, that is just
a bad angle.” I played tennis, did step class, rode bikes, and went hiking, but
I realized one day that I was 45-years-old and 30 pounds heavier.
My husband and I went to dinner with some friends one evening. One of them had
lost about 15 pounds. His wife told me he was working with a couple that were
“trainers to the stars” and had this program called The Happy Body.
“Sounds good,” I said. I wanted my body back. They warned me: Jerzy and Aniela
are tough — they’ll tell you to lose 30 or 40 pounds. I remember thinking, “Well that’s
you, not me. I’m not that heavy.”
I was wrong, and I was about to be seriously challenged. The first day of The
Happy Body program is picture day – pictures of me in a little swimsuit. Then, I got
on their scale. I had always weighed in at 125 to 130, so when the scale tipped at
164 I thought for sure that it was rigged. That was 20 pounds heavier than the day
I delivered my kids! As my friend had predicted, Jerzy said I had a good 35 pounds
to lose.
I was shocked and upset, but I said, “Okay, show me how.” The plan seemed too
good to be true. I could still go out and eat at restaurants with friends, but honestly,
doing this regularly has probably made me the slowest loser in the program. But
Jerzy says, “If the scale is going in the right direction — down — then it is good.” If
you lose 1 to 2 pounds per month, that’s still 12 to 24 pounds in a year.
My success speaks volumes for their methods: To date I have lost about 25 pounds.
I wore my bikini in Cabo on vacation and felt great. Twenty-somethings were
complimenting me — the mom of a 20-something!
Now I know why they call it The Happy Body. It is not just a way to lose weight but
to be happy with your body and yourself. I am now 47 and can’t wait until I’m 50,
because I figure I’ll be in the best shape of my life.

THE HAPPY BODY 113

 CHAPTER 8

Learning
THE

Exercises
 CHAPTER 8: LEARNING THE EXERCISES

Learning A New Sport

L
earning The Happy Body program is like learning
a new sport. As in swimming, you repeat a limited
number of exercises over and over again until you
master the techniques. People have various reasons
why they choose to learn a sport. Some just want to have
fun, others want to win competitions, and still others want to
improve their health. All sports are good for your health, but
some are better than others. The best ones, because they use
the entire body, are the ones we mentioned earlier: baseball,
basketball, boxing, figure skating, ice hockey, judo, Olympic
weightlifting, Olympic wrestling, pole vaulting, rugby,
swimming, volleyball, and water polo. Although these sports
help people to improve their health, their principal purpose is
competitive, and therefore they frequently lead to injuries as
participants push their limits. The Happy Body program, on
the other hand, is a noncompetitive sport that is engineered
to make your body youthful by mastering eighteen exercises
divided into three sequences (1.1–6; 2.1–6; and 3.1–6) and
repeating them every day.

116 THE HAPPY BODY

 CHAPTER 8: LEARNING THE EXERCISES

W EE K 1 C O NT I N UE D

T
he Happy Body exercise program than this. For Exercises 1.4 through 1.6, follow the
promotes a balanced body. Each of the percentages given in Table 8.1.
parts of the human body must be in For example, if you determine that you are
proportion to all the other parts. If any part is out comfortable lifting 2 pounds in each hand for
of proportion to the others, injury will result. The Exercise 1.1, then, following Table 8.1, you will lift
shoulder muscles should be stronger than the tricep 3 pounds for Exercises 1.4 and 1.6, and 4 pounds
muscles, which in turn should be stronger than for Exercise 1.5.
the bicep muscles. If this order of strength is not If, after establishing a comfortable weight for
maintained, problems will follow. For example, if Exercise 1.1, you have trouble with the weight in
the tricep muscles are stronger than the shoulder any of the other three lifting exercises, you need
to lower the weight for that exercise until it feels
muscles, the rotator cuff will not be able to support
comfortable to raise that weight to the level of the
lifting weight. This could happen when individuals
others. Always follow the percentages given for
do tricep extensions with more weight than they
every exercise, even if any of the exercises seem too
use when doing shoulder presses.
easy, because that will only prove that your body is
In The Happy Body program, the weights to
out of balance.
be lifted in each of the 18 exercises have been Exercises 1, 4, 5, and 6 in all three sequences
calculated as a percentage of the weight you lift in involve lifting, and Exercises 2 and 3 do not.
Exercise 1.1. For example, if you lift 10 pounds in Exercises 2 and 3 will always be repeated six
Exercise 1.1, you will lift 50% of that (5 pounds) times, whereas the number of repetitions for the
in Exercises 2.1 and 3.4. other four exercises will depend on whether you
The exercises are designed to measure your need to gain muscle (6 repetitions), lose muscle
progress, no matter what level you begin at. The (3 repetitions), or stay the same (3 repetitions).
program will gradually help you to achieve all Always follow the order of exercises in a sequence.
the Standards of Youthfulness, while at the same When you have completed Sequence 1, start over
time healing any injuries, chronic pains, or other again from the beginning, and repeat this process
problems you have developed over the years. six times every day.
Women usually start the program by lifting In this chapter you will find a break down for all
3-pound weights in Exercise 1.1 and men by lifting 18 exercises. They have been labeled by Sequence
5-pound weights. Based on your comfort level, (1,2 & 3) and Exercise (1 - 6) and expressed as
you may begin with 1 or 2 more or fewer pounds Sequence: Exercise (1:1) for the rest of the book.

PERFORM 6 SETS OF 6 REPETITIONS OF EVERY EXERCISE

TABL E 8 .1 : P E R CEN TA G ES O F W EI G H T L I FT ED I N S EQ U EN CE 1

SEQUENCE EXERCISES*

1 1
100%
2
na
3
na
4
150%
5
200%
6
150%
*If you are not ready for weights, you should perform these exercises without weights.

THE HAPPY BODY 117

 CHAPTER 8: LEARNING THE EXERCISES

SEQUENCE EXERCISE

1 1 Standing Tall

Description Timing & Repetition

Into the Exercise (positive lift) The total movement should take at least 11
Step 1: Take a dumbbell in each hand, and seconds: 2 seconds for the inhale; 1 second
stand upright with your feet directly under for the positive lift; 1 second for the pause;
your hips with arms hanging straight 1 second for the stretch; 2 seconds for the
down at your sides. Lift your chest, take hold; 2 seconds for the negative lift; and 2
a deep breath, then curl up your toes seconds for the exhale. Repeat the exercise
and tighten your abdominal and buttocks 6 times, which should take at least 66
muscles. seconds.
Step 2: While holding your breath, lift your
Purpose
hands to shoulder level without moving
This exercise has three purposes. First, it
your elbows backward. Then continue to
will strengthen your shoulders by your lifting
Step 3 without pausing.
heavier weights over time. Second, it will
Step 3: Raise your arms high above your
improve the posture of your upper body
head, keeping your hands a shoulder
by enhancing the flexibility of the shoulder
width apart and the dumbbells parallel to
blades and decompressing the thoracic
each other throughout the motion until
spine and rib cage. Third, it will improve your
you lock your elbows.
balance by shifting your weight totally onto
Step 4: Pause and then shift your weight your heels.
back onto your heels, simultaneously
stretching your arms toward the ceiling Levels of Difficulty
and slightly tipping your wrists backward Level 1: Perform steps 1, 2, and 5.
so that the dumbbells are higher in the
Level 2: Perform step 1, 2, and 3b (lifting
front than in the back. Hold your balance
your hands to eye level instead of high
for two seconds.
above your head), and then perform
Out of the Exercise (negative lift): step 5.
Step 5: In one continuous movement, Level 3: Perform steps 1, 2, and 3a (lifting
release the stretch, return your feet to your hands slightly instead of high above
their normal standing position, lower your head), and then perform step 5.
your arms to the starting position without
Level 4: Perform steps 1, 2, 3, and 5.
moving your elbows backward, and exhale
Level 5: Perform steps 1–5.
as you uncurl your toes and release the
tension in your abdominal and buttocks
muscles.

118 THE HAPPY BODY

 S EQ U E N C E 1, E X E R C I S E 1

FI GURE 8.1 : STA NDI NG TA L L

STEP 1 STE P 2 S T EP 3 S T EP 4 S T EP 5

STE P 3 a S T EP 3 b

THE HAPPY BODY 119

 CHAPTER 8: LEARNING THE EXERCISES

SEQUENCE EXERCISE

1 2 Cresting Wave

Description Purpose
Into the Exercise (positive lift) This exercise has two purposes. First, it
Step 1: Lie flat on your back with your arms will strengthen your abdominal muscles.
stretched out above your head and your Second, it will enhance the flexibility of your
legs straight up in the air, take a deep back.
breath, then curl your toes toward your
face and tighten your abdominal muscles. Levels of Difficulty
Level 1: Perform step 1a, lying flat on your
Step 2: Raise your arms and head till you
back with your hands behind your head
touch your toes, and pause.
and your legs crossed in the air. Perform
Step 3: Stretch your arms another inch
step 1b, taking a deep breath and raising
past your toes as you further tighten your
your head and shoulders off the floor.
lower abdominal muscles.
Return to the position in step 1a.
Out of the Exercise (negative lift)
Level 2: Perform steps 1 and 2b. Looking
Step 4: In one continuous movement, straight up, raise your head and shoulders
release the stretch, lower your head and off the floor and point your fingers toward
arms to their original position, and exhale the ceiling. Then perform step 4.
as you uncurl your toes and release the
Level 3: Perform steps 1 and 2a. Looking
tension in your abdominal muscles.
at your toes, take a deep breath and raise
your arms and head till your thumbs touch
Timing & Repetition your mid-calves. Then perform step 4.
The total movement should take at least 9
Level 4: Perform steps 1, 2, and 4.
seconds: 2 seconds for the inhale; 1 second
Level 5: Perform steps 1–4.
for raising the body; 1 second for the pause;
1 second for the stretch; 1 second for the
hold; 1 second for lowering the body; and 2
seconds for the exhale and release. Repeat
the exercise 6 times, which should take at
least 54 seconds.

120 THE HAPPY BODY

 S EQ U E N C E 1, E X E R C I S E 2

FI GURE 8.2 : C R E STI NG WAVE

STEP 1 S T EP 2

STEP 3 S T EP 4

STEP 1a STE P 1 b S T EP 2 a S T EP 2 b

THE HAPPY BODY 121

 CHAPTER 8: LEARNING THE EXERCISES

SEQUENCE EXERCISE

1 3 Take Off

Description Purpose
Into the Exercise (positive lift) This exercise has three purposes. First,
Step 1: Lie on your belly with your arms at it will strengthen your lumbar muscles.
your side, your palms facing up, and your Second, it will enhance the flexibility of your
head facing to one side. Inhale deeply, back. Third, it will enhance your neck’s range
then tighten your abdominal, buttocks, of motion by stretching your trapezius,
and hamstring muscles. sternocleidomastoid, rib cage, and related
muscles.
Step 2: Keeping your arms relaxed and
your hands and feet touching the floor,
Levels of Difficulty
raise your upper body, turning your face
Level 1: Perform step 1a, which is identical
downward as you do so. Pause for one
to step 1 except with your with your
second.
elbows bent upward at 90 degrees.
Step 3: Raise your upper body another inch
Perform step 1b, using your arms to raise
or two by lifting slightly more off the floor
your upper body so that your nose is a
at the waist.
few inches from the floor. Then, turning
Out of the Exercise (negative lift) your head in the opposite direction, return
Step 4: In one continuous movement, lower to your position in step 1a.
your upper body to the floor, turning your Level 2: Perform steps 1 and 2b. Keeping
head toward the opposite direction, and your arms relaxed and your hands and
then exhale as you relax your abdominal, feet touching the floor, raise your upper
buttocks, and hamstring muscles. body about a quarter as much as in step
2. Then perform step 4.
Timing & Repetition Level 3: Perform steps 1 and 2a. Keeping
The total movement should take at least 8 your arms relaxed and your hands and
seconds: 2 seconds for the inhale; 1 second feet touching the floor, raise your upper
for raising the body; 1 second for the pause; body about half as much as in step 2.
1 second for the extension; 1 second for Then perform step 4.
lowering the body; and 2 seconds for the
Level 4: Perform steps 1, 2, and 4.
exhale and release. Repeat the exercise
Level 5: Perform steps 1–4.
6 times, which should take at least 48
seconds.

122 THE HAPPY BODY

 S EQ U E N C E 1, E X E R C I S E 3

FI GURE 8.3 : TA KE OF F

STEP 1

S T EP 1 a

STEP 2 S T EP 1 b

S T EP 2 a

STEP 3

S T EP 2 b

STEP 4

THE HAPPY BODY 123

 CHAPTER 8: LEARNING THE EXERCISES

SEQUENCE EXERCISE

1 4 Tapping Hammer

Description Purpose
Into the Exercise (positive lift) This exercise has four purposes. First, it will
Step 1: Take a dumbbell in both hands and strengthen your tricep muscles. Second, it
raise it over and behind your head, with will improve the posture of your upper body
the lower end of the dumbbell at shoulder by enhancing the flexibility of the shoulder
height, holding it between your thumbs. blades and decompressing the thoracic
Lift your chest, take a deep breath, and spine and rib cage. Third, it will improve
then curl up your toes and tighten your your balance by shifting your weight totally
abdominal and buttocks muscles. onto your heels. Fourth, it will improve the
flexibility of your wrists.
Step 2: While holding your breath, lift your
hands straight up, lock your elbows, and
Levels of Difficulty
pause.
Level 1: Holding the dumbbell horizontally,
Step 3: Shift your weight back onto your
but lying on your back, perform step
heels, simultaneously stretching your
1a (inhale deeply, then tighten your
arms further toward the ceiling. Hold your
abdominal and buttock muscles and rotate
balance for two seconds.
your ankles and curl your toes toward your
Out of the Exercise (negative lift): face). Perform step 1b (lift the dumbbell
Step 4: In one continuous motion, release until your arms are pointed straight up).
the stretch, return your feet to their Perform step 1c (stretch your arms further
normal position, lower your hands to the toward the ceiling). Perform step 1d (in
starting position, and exhale as you uncurl one continuous motion, lower your hands
your toes and release the tension in your to the starting position and exhale as you
abdominal and buttocks muscles. uncurl your toes, unrotate your ankles,
and release the tension in your abdominal
Timing & Repetition and buttock muscles).
The total movement should take at least 11 Level 2: Holding the dumbbell horizontally,
seconds: 2 seconds for the inhale; 1 second perform steps 1, 2, and 4.
for the positive lift; 1 second for the pause; Level 3: Holding the dumbbell vertically,
1 second for the stretch; 2 seconds for the perform steps 1, 2, and 4.
hold; 2 seconds for the negative lift; and 2
Level 4: Holding the dumbbell horizontally
seconds for the exhale and release. Repeat
instead of vertically, perform steps 1–4.
the exercise 6 times, which should take at
Level 5: Perform steps 1–4.
least 66 seconds.

124 THE HAPPY BODY

 S EQ U E N C E 1, E X E R C I S E 4

FI GURE 8.4 : TA P P I NG HA M M E R

STEP 1 STE P 2 S T EP 3 S T EP 4

S T EP 1 a

S T EP 1 b

S T EP 1 c

HOLDING THE
DUMBBELL
H OR I Z ONTA L LY
S T EP 1 d

THE HAPPY BODY 125

 CHAPTER 8: LEARNING THE EXERCISES

SEQUENCE EXERCISE

1 5 Sitting Tower

Description Purpose
Into the Exercise (positive lift) This exercise has three purposes. First, it
Step 1: Stand with your feet a shoulder will strengthen your thigh, buttocks, and
length apart and your toes pointed lower back muscles. Second, it will improve
outward. Hold a dumbbell under your the flexibility of your ankles, knees, hips,
chin, resting on your shoulders, with spine, shoulders, triceps, trapezius, and
your elbows pointed forward. Lift your wrists. Third, it will enhance your posture
chest, take a deep breath, then flex your and balance by forcing your spine to arch
abdominal muscles and curl your toes backward throughout the exercise.
upward.
Levels of Difficulty
Step 2: While holding your breath, lower
Level 1: Perform steps 1, 2d (squatting
yourself into a squat position without
slightly), and 3.
bending forward or lowering your elbows
or raising your heels. Then immediately Level 2: Perform steps 1, 2c, and 3, using a
stand up straight. low table or bench.
Out of the Exercise (negative lift): Level 3: Perform steps 1, 2b, and 3, using a
low table or bench.
Step 3: Exhale as you uncurl your toes and
release the tension in your abdominal Level 4: Perform steps 1, 2a, and 3, using a
muscles. low table or bench.
Level 5: Perform steps 1–3.
Timing & Repetition
The total movement should take at least
6 seconds: 2 seconds for the inhale; 2
seconds for the squat; and 2 seconds for
the exhale and release. Repeat the exercise
6 times, which should take at least 36
seconds.

126 THE HAPPY BODY

 S EQ U E N C E 1, E X E R C I S E 5

FI GURE 8.5 : SI TTI NG TOW E R

STEP 1 S T EP 2 S T EP 3

STEP 2a STE P 2 b S T EP 2 c S T EP 2 d

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 CHAPTER 8: LEARNING THE EXERCISES

SEQUENCE EXERCISE

1 6 Take a Bow

Description Timing & Repetition

Into the Exercise (positive lift) The total movement should take at least 10
Step 1: Take a dumbbell in each hand and seconds: 2 seconds for the inhale; 1 second
stand upright with your feet wide apart, for bending forward; 1 second for the lift;
your toes facing outward 45 degrees, 1 second for the stretch; 2 seconds for the
and your arms hanging straight down in hold; 1 second for lowering your shoulders
front of you. Lift your chest and take a and heels; and 2 seconds for the exhale and
deep breath, then curl up your toes, lock release. Repeat the exercise 6 times, which
your knees, and tighten your abdominal should take at least 60 seconds.
muscles.
Purpose
Step 2: While holding your breath and
This exercise has three purposes. First,
keeping your knees locked, bend forward
it will strengthen your hamstrings and
till the dumbbells touch the ground.
lower back. Second, it will improve the
Step 3: Without pausing, stand up straight
flexibility of your trapezium muscles, spine,
and tighten your buttocks muscles.
hamstrings, and calves. Third, it will improve
Step 4: Stand on your toes and your balance by shifting your weight totally
simultaneously lift your shoulders to your onto your toes.
ears, holding this pose for two seconds.
Out of the Exercise (negative lift): Levels of Difficulty
Step 5: In one continuous movement, Level 1: Perform steps 1, 2d (mid-thigh
release the stretch, return your feet to level), 3, 4, and 5.
the starting position, and exhale as you Level 2: Perform steps 1, 2c (knee level), 3,
release the tension in your abdominal 4, and 5.
and buttocks muscles. Level 3: Perform steps 1, 2b (mid-shin
level), 3, 4, and 5.
Level 4: Perform steps 1, 2a (ankle level), 3,
4, and 5.
Level 5: Perform steps 1–5.

128 THE HAPPY BODY

 S EQ U E N C E 1, E X E R C I S E 6

FI GURE 8.6 : TA KE A B OW

STEP 1 STE P 2 S T EP 3 S T EP 4 S T EP 5

STEP 2a STE P 2 b S T EP 2 c S T EP 2 d

THE HAPPY BODY 129

 SEQUENCE 1 ALL EXERCISES

SEQUENC E 1 SE Q U EN CE 1 S EQ U EN CE 1
EXERCISE 1 E XERCI S E 2 EX ERCI S E 3

130 THE HAPPY BODY

SEQUENC E 1 S EQ U EN CE 1 S EQ U EN CE 1
EXERCI SE 4 EX ERCI S E 5 EX ERCIS E 6

THE HAPPY BODY 131

 My Own True Fairy Tale
Gwen Fuller (50-year-old life coach)

O
nce upon a time, there was a girl name Gwen, whose life was trans-
formed when she witnessed Peggy Fleming win the gold medal
in figure skating in the 1968 Olympics. “Someday, I too will skate
inspiring performances for arenas full of people,” she proclaimed.
At first, everyone said, “That’s nice.” Before long, however, she was
skating 6 hours a day. She had never felt so exhilarated as when she was skating
as fast as she could, spinning and jumping, almost defying gravity. Gwen’s body
was very happy.
When she grew up, Gwen shifted her life’s focus to raising a family and becoming
a life coach, but she made sure to rollerblade almost every day so she could
still feel the thrill of the wind on her face as she sped along. Everything seemed
wonderful—she looked athletic and fulfilled at age 40. But this was an illusion. Her
body was in trouble. As part of a “wellness” check-up, she took a bone-density scan
that revealed osteoporosis. She was devastated—her bones were as porous and
brittle as those of an average 85-year-old woman! Gwen’s body was miserable.
So, at age 40 (85…), she went to the very best doctors, who all gave her the same
dire warning, “You will shatter if you fall, so it’s urgent that you rebuild your bones.”
Her beloved skating was forbidden. In fact, almost any physical activity might be
dangerous. Gwen was already taking calcium supplements, and she seemed like
she was in great shape, so what more could she do? Five years passed as she
consulted with physical therapists, personal trainers, and elite training centers, but
none offered any legitimate and comprehensive, successful formula for improving
bone quality. Gwen’s body was in limbo.
As a life coach, Gwen refused to abandon hope, and used her frustration, fear,
and anger to fuel her quest to find a daily routine that would rehabilitate her body.
Finally, at age 48, she happened upon an article about the Gregoreks and The
Happy Body program. She was so impressed by their philosophy, technique, and
knowledge of physiology, that she boldly tracked down Jerzy’s number and called
his cell phone. He answered, and Gwen’s body was on the road to recovery.
Nearly two years have passed and Gwen has consistently practiced The Happy
Body workout that Jerzy and Aniela designed specifically for her. When her recent
bone-density scan showed her bones to be above average for her age, the doctor
who read the results, called them “heroic.” Additionally, The Happy Body workout
has improved Gwen’s posture, flexibility, and strength. She has been given the
green light to skate to her heart’s content. Thanks to Jerzy and Aniela, at age 50
Gwen’s body is truly happy once again.

132 THE HAPPY BODY

 LEARNING THE EXERCISES

WEEK 2
Reviewing Your Food Program Reviewing Your Exercise Program

B I
y now, after one week, depending on your f, after performing Sequence 1 of the exercises
body type, you should have lost or gained for a week, your body or any part of it is sore
1% of your Ideal Body Weight. or stiff, repeat Sequence 1 of the exercises
If you have lost more than 1% of your Ideal Body for the following week, but go down one level of
Weight, you were probably allergic to some of the difficulty in whatever exercises seem to be causing
foods you used to eat, and therefore your body was the problem. If you go all the way down to Level 1
inflamed and bloated—that is, you were carrying and the problem persists, reduce the weight of your
excess water. On the other hand, if you have lost dumbbells by one pound until the problem ceases.
less than 1% of your Ideal Body Weight, which is If your body or any part of it is not sore or
extremely rare, you must either not be eating on the stiff, and if the dumbbells you are lifting feel
three-hour schedule or you have a low metabolism comfortable, learn Sequence 2 and perform it every
rate and must eat even less than you are eating now. day after you complete Sequence 1. In this case,
In the latter case, try lowering your snack intake however, instead of repeating the sequences six
by 10%. times, repeat each of them four times.
If you have gained more than 1% of your Ideal For Exercises 2.1 through 2.6, follow the
Body Weight, your body was probably deprived of percentages given in Table 8.2.
nutrients, and now your muscles are absorbing more For example, if you determined that you were
water. On the other hand, if you have gained less comfortable lifting 2 pounds for Exercise 1.1,
than 1% of your Ideal Body Weight, you either are then, following Table 8.2, you will lift 1 pound for
not eating enough or are not exercising regularly. Exercise 2.1, 4 pounds for Exercise 2.4, 2 pounds
for Exercise 2.5, and 3 pounds for Exercise 2.6.

PERFORM 4 SETS OF 6 REPETITIONS OF EVERY EXERCISE

TABL E 8 .2 : P E RC E NTA G ES O F W EI G H T L I F T ED I N S EQ U EN CES 1 A N D 2

SEQUENCE EXERCISES

1 1
100%
2
na
3
na
4
150%
5
200%
6
150%

2 1
50%
2
na
3
na
4
200%
5
100%
6
150%

THE HAPPY BODY 133

 CHAPTER 8: LEARNING THE EXERCISES

SEQUENCE EXERCISE

2 1 Opening Wide

Description Purpose
Into the Exercise (positive lift) This exercise has two purposes. First, it will
Step 1: Place two dumbbells on the floor, strengthen your front deltoid and pectoral
parallel to each other, the distance of your muscles. Second, it will enhance the
outstretched arms. Lie down between flexibility of your front deltoid, pectoral,
them so that they are at shoulder level, and bicep muscles.
and take one in each hand. Inhale deeply,
then tighten your abdominal and buttocks Levels of Difficulty
muscles as you rotate your ankles and Level 1: Perform step 1a (lie on the floor
curl your toes toward your face. with the dumbbells at your hips, then
rotate the dumbbells so that they are
Step 2: While holding your breath, lock your
standing on the floor; inhale deeply,
elbows and lift your arms straight up until
then tighten your abdominal and buttock
they are a shoulder width apart.
muscles as you rotate your ankles and
Step 3: Pause and then stretch your arms
curl your toes toward your face).
further toward the ceiling.
Perform step 1b (bend your elbows 90
Out of the Exercise (negative lift):
degrees).
Step 4: In one continuous movement,
Perform step 1c (while holding your
release the stretch, return your arms to
breath, lift your arms straight up until they
the floor, uncurl your toes, unrotate your
are locked and a shoulder width apart).
ankles, and exhale as you release the
Perform step 1e (releasing the stretch),
tension in your abdominal and buttocks
1f (lowering your elbows to the floor),
muscles.
and 1g (exhaling and releasing tension).
Level 2: Perform step 1a, 1b, 1c. Perform
Timing & Repetition
step 1d (stretch your arms further toward
The total movement should take at least 10
the ceiling).
seconds: 2 seconds for the inhale; 1 second
for the positive lift; 1 second for the pause; Perform step 1e (releasing the stretch), 1f,
1 second for the stretch; 1 second for the and 1g.
hold; 2 seconds for the negative lift; and 2 Level 3: Without locking your elbows,
seconds for the exhale and release. Repeat perform steps 1, 2, and 4.
the exercise 6 times, which should take at Level 4: Perform steps 1, 2, and 4.
least 60 seconds.
Level 5: Perform steps 1–4.

134 THE HAPPY BODY

 SEQUENCE 2, EXERCISE 1

FI GURE 8.7 : OP E NI NG W I D E

STEP 1 S T EP 2

STEP 3 S T EP 4

UNLOCKE D E L B O W S STE P 1 a S T EP 1 e
(LEVEL 3)

STE P 1 b S T EP 1 f

STE P 1 c S T EP 1 g

STE P 1 d

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 CHAPTER 8: LEARNING THE EXERCISES

SEQUENCE EXERCISE

2 2 Shifting Wave

Description Purpose
Into the Exercise (positive lift) This exercise has two purposes. First, it will
Step 1: Lie flat on your back with your arms strengthen your oblique muscles. Second, it
stretched out above your head and your will enhance the flexibility of your back.
legs straight up in the air. Rotate your
ankles and curl your toes toward your Levels of Difficulty
face. Level 1: Lie flat on your back with your
hands behind your head and your legs
Step 2: Looking at your toes, take a deep
crossed in the air (step 1a). Take a deep
breath, and, while placing one arm
breath, then tighten your abdominal
alongside your body with your palm
muscles. Raise your head and one
extended, raise your head and other arm
shoulder off the floor so that your elbow
till you touch the toes of your opposite
points toward the ceiling (step 1b). Return
foot, and pause.
to the original position and exhale as you
Step 3: Tighten your abdominal muscles
release the tension in your abdominal
and stretch both arms another inch or
muscles.
two.
Level 2: Perform steps 1 and 2b (pointing
Out of the Exercise (negative lift)
your arm straight up). Then perform
Step 4: Release the stretch, lower your step 4.
head and arms to their original position,
Level 3: Perform steps 1 and 2a (touching
and exhale as you uncurl your toes,
your palm to the outside of the calf of the
unrotate your ankles, and release the
opposite leg). Then perform step 4.
tension in your abdominal muscles.
Level 4: Perform steps 1, 2, and 4.
Level 5: Perform steps 1–4.
Timing & Repetition
The total movement should take at least 9
seconds: 2 seconds for the inhale; 1 second
for raising the body; 1 second for the pause;
1 second for the stretch; 1 second for the
hold; 1 second for lowering the body; and 2
seconds for the exhale and release. Repeat
the exercise 6 times, alternating sides,
which should take at least 54 seconds.

136 THE HAPPY BODY

 SEQUENCE 2, EXERCISE 2

FI GURE 8.8 : SHI F TI NG WAVE

STEP 1 S T EP 2

STEP 3 S T EP 4

STEP 1a STE P 1 b S T EP 2 a S T EP 2 b

THE HAPPY BODY 137

 CHAPTER 8: LEARNING THE EXERCISES

SEQUENCE EXERCISE

2 3 Fly Up

Description Purpose
Into the Exercise (positive lift) This exercise has three purposes. First, it
Step 1: Lie on your belly with your head will strengthen your upper back muscles.
facing to one side. Place your hands just Second, it will enhance the flexibility of
above your head. Inhale deeply. your rib cage. Third, it will enhance your
neck’s range of motion by stretching your
Step 2: Keeping your elbows touching the
trapezius, sternocleidomastoid, and
floor, raise your upper body so that you
related muscles.
are looking straight ahead. Pause for one
second.
Levels of Difficulty
Step 3: Looking up toward the ceiling, raise
Level 1: Perform steps 1, 2c (looking down
your head another inch or two.
at the floor), and 4.
Out of the Exercise (negative lift)
Level 2: Perform steps 1, 2b (looking at
Step 4: Lower your head to the floor, facing your fingertips), and 4.
toward the opposite direction. Exhale and
Level 3: Perform steps 1, 2a (looking in
release.
front of your fingertips), and 4.
Level 4: Perform steps 1, 2, and 4.
Timing & Repetition
Level 5: Perform steps 1–4.
The total movement should take at least 8
seconds: 2 seconds for the inhale; 1 second
for raising the body; 1 second for the pause;
1 second for the extension; 1 second for
lowering the body; and 2 seconds for the
exhale and release. Repeat the exercise
6 times, which should take at least 48
seconds.

138 THE HAPPY BODY

 SEQUENCE 2, EXERCISE 3

FI GURE 8.9 : F LY U P

STEP 1

S T EP 2 a

STEP 2

S T EP 2 b

S T EP 2 c
STEP 3

STEP 4

THE HAPPY BODY 139

 CHAPTER 8: LEARNING THE EXERCISES

SEQUENCE EXERCISE

2 4 Rocking Trunk

Description Timing & Repetition

Into the Exercise (positive lift) The total movement should take at least 9
Step 1: Stand with your legs a shoulder seconds: 2 seconds for the inhale; 1 second
width apart, with a dumbbell lying on the for the lift; 1 second for the pause; 1 second
floor between your feet. Bend forward so for the twist; 2 seconds for returning to
that your back is parallel to the ground, the original position; and 2 seconds for the
place one hand on the same-side knee, exhale and release. Repeat the exercise 6
and twist your torso so that you can place times for each arm, which should take at
your other hand on the dumbbell. Inhale least 54 seconds each.
deeply, then flex your abdominal muscles
and curl your toes upward. Purpose
This exercise has two purposes. First, it will
Step 2: While holding your breath, lift
strengthen your deltoid muscles and your
the dumbbell by raising your arm and
latissimus dorsi muscles (i.e., your middle
untwisting your torso until the back of the
back muscles, commonly called “lats”).
dumbbell is level with your upper thigh.
Second, it will enhance the flexibility of your
Step 3: Pause and then, keeping your arm
rib cage.
in the same position relative to your torso,
twist your torso upward another two or
Levels of Difficulty
three inches.
Level 1: Perform steps 1b–4, but with one
Out of the Exercise (negative lift) hand resting on a surface that is at knee
Step 4: In one continuous movement, level and the dumbbell at mid-calf level.
release the stretch, return the dumbbell to Level 2: Perform steps 1a, 2, and 4, but
the floor so that you are now back in the with one hand resting on a surface that is
starting position, and exhale as you uncurl at mid-calf level.
your toes and release the tension in your
Level 3: Perform steps 1a–4, but with one
abdominal muscles.
hand resting on a surface that is at mid-
calf level.
Level 4: Perform steps 1, 2, and 4.
Level 5: Perform steps 1–4.

140 THE HAPPY BODY

 SEQUENCE 2, EXERCISE 4

FI GURE 8.1 0 : R OC KI NG TR U NK

STEP 1 S T EP 2

STEP 3 S T EP 4

STE P 1 a S T EP 1 b

THE HAPPY BODY 141

 CHAPTER 8: LEARNING THE EXERCISES

SEQUENCE EXERCISE

2 5 Rising Tower

Description Timing & Repetition

Into the Exercise (positive lift) The total movement should take at least 9
Step 1: Holding dumbbells at your sides, seconds: 2 seconds for the inhale; 1 second
stand with your feet a shoulder width for the press; 2 seconds for the squat; 2
apart and your toes pointed outward. Lift seconds for lowering the dumbbells; and 2
your chest and inhale deeply, then flex seconds for the exhale and release. Repeat
your abdominal muscles and curl your the exercise 6 times, which should take at
toes upward. least 54 seconds.
Steps 2, 3, & 4: In a continuous movement,
Purpose
without moving your elbows backward, lift
This exercise has three purposes. First, it
the dumbbells parallel to each other until
will strengthen your thigh, buttock, lower
they are at chin level, then rotate your
back, and deltoid muscles. Second, it will
arms backward.
improve the flexibility of your ankles, knees,
Steps 5, 6, & 7: Press the dumbbells above
hips, spine, shoulders, and wrists. Third,
your head until your elbows lock. Squat
it will enhance your posture and balance
without bending forward or raising your
by forcing your spine to arch backward
heels, and immediately stand up straight.
throughout the exercise.
Out of the Exercise (negative lift):
Steps 8, 9, 10, & 11: In a continuous Levels of Difficulty
movement, lower the dumbbells to chin Level 1: Perform steps 1–5, 6d (squatting
level; rotate your arms forward, and slightly), 7–11.
lower the dumbbells in front of you to Level 2: Using a low table or bench,
the starting position without moving your perform steps 1–5, 6c, 7–11.
elbows backward. Then exhale as you
Level 3: Using a low table or bench,
uncurl your toes and release the tension
perform steps 1–5, 6b, 7–11.
in your abdominal muscles.
Level 4: Using a low table or bench,
perform steps 1–5, 6a, 7–11.
Level 5: Perform steps 1–11.

142 THE HAPPY BODY

 SEQUENCE 2, EXERCISE 5

FI GURE 8.1 1 : R I SI NG TOW E R

STEP 1 STE P 2 S T EP 3 S T EP 4 S T EP 5 S TE P 6

STE P 7 STE P 8 S T EP 9 S T EP 1 0 S T EP 1 1

STE P 6 a S T EP 6 b S T EP 6 c S T EP 6 d

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 CHAPTER 8: LEARNING THE EXERCISES

SEQUENCE EXERCISE

2 6 Encore Bow

Description Purpose
Into the Exercise (positive lift) This exercise has three purposes. First,
Step 1: Take a dumbbell in each hand, and it will strengthen your hamstrings and
stand upright with your feet directly under lower back. Second, it will improve the
your hips with arms hanging straight flexibility of your trapezium muscles, spine,
down at your sides. Lift your chest and hamstrings, and calves. Third, it will improve
take a deep breath, then curl up your your balance by shifting your weight totally
toes, lock your knees, and tighten your onto your toes.
abdominal muscles.
Levels of Difficulty
Step 2: While holding your breath and
Level 1: Perform steps 1, 2d (mid-thigh
keeping your knees locked, bend forward
level), 3, 4, and 5.
till the dumbbells touch the ground.
Level 2: Perform steps 1, 2c (knee level),
Step 3: Without pausing, stand up straight
3, 4, and 5.
and tighten your buttocks muscles.
Level 3: Perform steps 1, 2b (mid-shin
Step 4: Stand on your toes and
level), 3, 4, and 5.
simultaneously lift your shoulders to your
ears, holding this pose for two seconds. Level 4: Perform steps 1, 2a (ankle level),
3, 4, and 5.
Out of the Exercise (negative lift):
Level 5: Perform steps 1–5.
Step 5: In one continuous movement,
release the stretch, return your feet to
the starting position, and exhale as you
release the tension in your abdominal and
buttocks muscles.

Timing & Repetition

The total movement should take at least 10
seconds: 2 seconds for the inhale; 1 second
for bending forward; 1 second for the lift;
1 second for the stretch; 2 seconds for the
hold; 1 second for lowering your shoulders
and heels, and 2 seconds for the exhale and
release. Repeat the exercise 6 times, which
should take at least 60 seconds.

144 THE HAPPY BODY

 SEQUENCE 2, EXERCISE 6

FI GURE 8.1 2 : E NC OR E B OW

STEP 1 STE P 2 S T EP 3 S T EP 4 S T EP 5

STEP 2a STE P 2 b S T EP 2 c S T EP 2 d

THE HAPPY BODY 145

 SEQUENCE 1 ALL EXERCISES

SEQUENC E 1 SE Q U EN CE 1 S EQ U EN CE 1
EXERCISE 1 E XERCI S E 2 EX ERCI S E 3

SEQUENCE 2 ALL EXERCISES

SEQUENCE 2 SE Q U EN CE 2 S EQ U EN CE 2
EXERCI SE 1 E XE R CI S E 2 EX ERCI S E 3

146 THE HAPPY BODY

SEQUENC E 1 S EQ U EN CE 1 S EQ U EN CE 1
EXERCI SE 4 EX ERCI S E 5 EX ERCIS E 6

SEQUENC E 2 S EQ U EN CE 2 S EQ U EN CE 2
EXERCI SE 4 EX ERCI S E 5 EX ERC IS E 6

THE HAPPY BODY 147

 It Cuts Through the BS to Simplicity and Ease
Jon Curry (44-year-old general contractor)

B
oy, was I wrong about what makes and keeps you lean. I was a die-hard
cyclist that believed I needed to be on the bike for hours, until it hurt, for
it to be effective. As soon as I began The Happy Body program I immedi-
ately noticed an increase in energy, a better night’s sleep, and an overall
better attitude throughout the day. Jerzy and Aniela taught me how to
stay healthy, save time, and feel the benefits of a muscle building workout and
effective eating habits.
What I love most about The Happy Body program is the simplicity and ease. The
workouts build core strength and flexibility without pushing your body for hours
on end.
Aniela and Jerzy helped me to work through the everyday distractions of life and
taught me how to make myself a priority. This has had an impact on every aspect
of my life. I’ve gained back hours each day with this very livable, effective, and
stress-free way to stay in shape and control my weight.
I am so thankful that I found Aniela and Jerzy and only wish everyone could have
the fitness benefits of the program. It really works and cuts through the BS of all
the time too often wasted on “trying” to be fit.

148 THE HAPPY BODY

 LEARNING THE EXERCISES

WEEK 3
REVIEWING YOUR FOOD REVIEWING YOUR EXERCISE
PROGRAM PROGRAM

B I
y the end of the second week, depending f, after performing Sequences 1 and 2 of the
on your body type, you should have lost or exercises for a week, your body or any part
gained 2% of your Ideal Body Weight. of it is sore or stiff, repeat the Sequences for
If, however, in the second week alone, you lost the following week, but go down one level of
more than 1% of your Ideal Body Weight, there difficulty in whatever exercises seem to be causing
is probably still some residual inflammation and the problem. If you go all the way down to Level 1
bloating that are being worked off. On the other and the problem persists, reduce the weight of your
hand, if you are following the program precisely, dumbbells by one pound until the problem ceases.
you should not have lost less than 1% of your Ideal If your body or any part of it is not sore or stiff,
Body Weight during the second week. and if the dumbbells you are lifting feel light, learn
If, in the second week alone, you gained more Sequence 3 of the exercises and perform them every
than 1% of your Ideal Body Weight, your muscles day after you complete Sequences 1 and 2. In this
are still probably starved for nutrients and are case, however, instead of repeating the sequences
absorbing water. On the other hand, if you are four times, repeat each one three times.
following the program precisely, you should not For Exercises 3.1 through 3.6, follow the
have gained less than 1% of your Ideal Body percentages given in Table 8.3.
Weight during the second week. For example, if you determined that you were
comfortable lifting 2 pounds for Exercise 1.1, then,
following Table 8.3, you will lift 3 pounds for
Exercise 3.1, 1 pound for Exercise 3.4, 2 pounds
for Exercise 3.5, and 3 pounds for Exercise 3.6.

PERFORM 3 SETS OF 6 REPETITIONS OF EVERY EXERCISE

TABL E 8 .3 : P E RC E NTAG ES O F W EI G H T L I F T ED I N S EQ U EN CES 1 , 2 , A N D 3

SEQUENCE EXERCISES

1 1
100%
2
na
3
na
4
150%
5
200%
6
150%

2 1
50%
2
na
3
na
4
200%
5
100%
6
150%

3 1
150%
2
na
3
na
4
50%
5
100%
6
150%

THE HAPPY BODY 149

 CHAPTER 8: LEARNING THE EXERCISES

SEQUENCE EXERCISE

3 1 Lying Long

Description Purpose
Into the Exercise (positive lift) This exercise has two purposes. First, it will
Step 1: Place a dumbbell on the floor. Lie strengthen your pectoral and lattissumus
down face up with the dumbbell above dorsi muscles (“lats”). Second, it will
your head, and take one end in each hand. enhance the flexibility of your pectoral, rib
Inhale deeply, then tighten your abdominal cage, and shoulder muscles.
and buttocks muscles as you rotate your
ankles and curl your toes toward your Levels of Difficulty
face. Level 1: Perform step 1d (elbows bent so
that the dumbbell touches the top of the
Step 2: While holding your breath, lock
head), and then steps 2–4.
your elbows and lift your arms straight up
directly above your chest. Level 2: Perform step 1c (elbows bent), and
then steps 2–4.
Step 3: Pause, stretch your arms further
toward the ceiling, and hold. Level 3: Perform step 1b (elbows slightly
bent), and then steps 2–4.
Out of the Exercise (negative lift):
Level 4: Perform step 1a (elbows unlocked),
Step 4: In one continuous movement,
and then steps 2–4.
release the stretch, return the dumbbell to
the floor above your head, exhale as you Level 5: Perform steps 1–4.
unrotate your ankles and uncurl your toes,
and release the tension in your abdominal
and buttocks muscles.

Timing & Repetition

The total movement should take at least 10
seconds: 2 seconds for the inhale; 1 second
for lifting the dumbbell; 1 second for the
pause; 1 second for the stretch; 1 second
for the hold; 2 seconds for lowering the
dumbbell; and 2 seconds for the exhale and
release. Repeat the exercise 6 times, which
should take at least 60 seconds.

150 THE HAPPY BODY

 SEQUENCE 3, EXERCISE 1

FI GURE 8.1 3 : LY I NG L ONG

STEP 1

S T EP 1 a

S T EP 1 b
STEP 2

S T EP 1 c

STEP 3

S T EP 1 d

STEP 4

THE HAPPY BODY 151

 CHAPTER 8: LEARNING THE EXERCISES

SEQUENCE EXERCISE

3 2 Rolling Wave

Description Purpose
Into the Exercise (positive lift) This exercise has two purposes. First, it
Step 1: Lie flat on your back with your arms will strengthen your abdominal muscles.
stretched out above your head. Inhale Second, it will enhance the flexibility of
deeply, then tighten your abdominal your hips and back.
muscles as you rotate your ankles and
curl your toes toward your face. Levels of Difficulty
Level 1: Perform steps 1 and 3c (raise your
Steps 2 & 3: In one continuous movement,
shoulders off the floor and point your
raise your arms and head off the floor,
fingers toward the ceiling). Then perform
rounding your back as you lift up one
step 5.
vertebra at a time until you touch your
toes while arching your back. Level 2: Perform steps 1, 2, and 3b (touch
your knees instead of your toes as you
Step 4: Stretch your arms another inch or
arch your back). Then perform step 5.
two past your toes while arching your
back slightly more. Level 3: Perform steps 1, 2, and 3a (touch
your shins instead of your toes as you
Out of the Exercise (negative lift)
arch your back). Then perform step 5.
Step 5: In one continuous movement,
Level 4: Perform steps 1, 2, 3, and 5.
release the stretch and round your back,
then return to your original position, Level 5: Perform steps 1–5.
lowering your back one vertebra at a time.
As you exhale, unrotate your ankles,
uncurl your toes, and release the tension
in your abdominal muscles.

Timing & Repetition

The total movement should take at least
10 seconds: 2 seconds for the inhale; 2
seconds for the positive lift; 1 second
for the pause; 1 second for the stretch;
1 second for the hold; 1 second for the
negative lift; and 2 seconds for the exhale.
Repeat the exercise 6 times, which should
take at least 60 seconds.

152 THE HAPPY BODY

 SEQUENCE 3, EXERCISE 2

FI GURE 8.1 4 : R OL L I NG WAVE

STEP 1

STEP 2 S T EP 3 a

S T EP 3 b
STEP 3

S T EP 3 c
STEP 4

STEP 5

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 CHAPTER 8: LEARNING THE EXERCISES

SEQUENCE EXERCISE

3 3 Lift Off

Description This exercise has three purposes. First, it

Into the Exercise (positive lift) will strengthen your lumbar, thoracic, and
Step 1: Lie on your belly with your arms at cervical muscles. Second, it will enhance
your side, your palms facing up, and your the flexibility of your neck and rib cage.
head facing to the one side. Inhale deeply, Third, it will enhance your neck’s range
then tighten your abdominal, buttocks, of motion by stretching your trapezius,
and hamstring muscles. sternocleidomastoid, and related muscles.
Step 2: Keeping your arms relaxed and your
Levels of Difficulty
hands and feet touching the floor, raise
Level 1: Perform steps 1 and 2c (keeping
your upper body and lift your face upward
your arms relaxed and your hands and
until you see the ceiling. Pause for one
feet touching the floor, raise your upper
second.
body and head off the floor just enough to
Step 3: Raise your upper body another inch
look down at the floor). Then perform step
or two by lifting slightly more off the floor
4.
at the waist.
Level 2: Perform steps 1 and 2b (keeping
Out of the Exercise (negative lift)
your arms relaxed and your hands and
Step 4: In one continuous movement, lower feet touching the floor, raise your upper
your upper body to the floor, turning your body and head off the floor several feet
head toward the opposite direction, and ahead of you). Then perform step 4.
then exhale as you relax your abdominal,
Level 3: Perform steps 1 and 2a (keeping
buttocks, and hamstring muscles.
your arms relaxed and your hands and
feet touching the floor, raise your upper
Timing & Repetition body and head off the floor several feet
The total movement should take at least 8 ahead of you). Then perform step 4.
seconds: 2 seconds for the inhale; 1 second
Level 4: Perform steps 1, 2, and 4.
for raising the body; 1 second for the pause;
Level 5: Perform steps 1–4.
1 second for the extension; 1 second for
lowering the body; and 2 seconds for the
exhale and release. Repeat the exercise
6 times, which should take at least 48
seconds.

Purpose

154 THE HAPPY BODY

 SEQUENCE 3, EXERCISE 3

FI GURE 8.1 5 : L I F T OF F

STEP 1

S T EP 2 a

STEP 2

S T EP 2 b

S T EP 2 c
STEP 3

STEP 4

THE HAPPY BODY 155

 CHAPTER 8: LEARNING THE EXERCISES

SEQUENCE EXERCISE

3 4 Working Hinges

Description Timing & Repetition

Into the Exercise (positive lift) The total movement should take at least
Step 1: Take a dumbbell in each hand, and 11 seconds: 2 seconds for the inhale; 2
stand upright with your feet directly under seconds for lifting the dumbbells; 1 second
your hips with arms hanging straight for the pause; 1 second for the stretch; 1
down at your sides. Lift your chest and second for the hold; 2 seconds for lowering
take a deep breath, then curl up your toes the dumbbells; and 2 seconds for the
and tighten your abdominal and buttocks exhale and release. Repeat the exercise
muscles. 6 times, which should take at least 66
seconds.
Steps 2, 3, & 4: While holding your breath,
lift your hands 90 degrees in front of
Purpose
you so that your arms are parallel to the
This exercise has three purposes. First, it
ground, without moving your elbows
will strengthen your rear deltoid muscles
backward. Rotate your wrists so that your
by your lifting heavier weights over time.
palms face up. Then, keeping your elbows
Second, it will improve the flexibility of
pressed against your ribs, move your
your rotary cuffs. Third, it will improve your
hands outward 90 degrees to the 3:00
balance by shifting your weight totally onto
o’clock position.
your heels.
Step 5: Pause and shift your weight totally
back onto your heels, simultaneously
Levels of Difficulty
moving your hands slightly backward.
Level 1: Perform steps 1–3 and 4c (moving
Hold your balance for one second.
your hands outward only slightly). Then
Out of the Exercise (negative lift): perform steps 6–8.
Steps 6, 7, & 8: In one continuous Level 2: Perform steps 1–3 and 4b (moving
movement, release the stretch and return your hands outward only to the 1:00
your feet to their normal position with o’clock position). Then perform steps 6–8.
your toes still curled; bring your hands
Level 3: Perform steps 1–3 and 4a (moving
inward 90 degrees without moving your
your hands outward only to the 2:00
elbows backward, then rotate your wrists
o’clock position). Then perform steps 6–8.
so that your palms face each other. Lower
Level 4: Perform steps 1–4, 6–8.
the dumbbells to your sides and exhale
as you uncurl your toes and release the Level 5: Perform steps 1–8.
tension in your abdominal and buttocks
muscles.

156 THE HAPPY BODY

 SEQUENCE 3, EXERCISE 4

FI GURE 8.1 6 : W OR KI NG H I NG E S

STEP 1 STE P 2 S T EP 3 S T EP 4

STEP 5 STE P 6 S T EP 7 S T EP 8

STE P 4 a S T EP 4 b S T EP 4 c

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 CHAPTER 8: LEARNING THE EXERCISES

SEQUENCE EXERCISE

3 5 Power Tower

Description Timing & Repetition

Into the Exercise (positive lift) The total movement should take at least 9
Step 1: Holding dumbbells at your sides, seconds: 2 seconds for the inhale; 1 second
stand with your feet a shoulder length for the squat; 1 second for the press; 1
apart and your toes pointed outward. Lift second for standing up; 2 seconds for
your chest and inhale deeply, then flex lowering the dumbbells; and 2 seconds for
your abdominal muscles and curl your the exhale and release. Repeat the exercise
toes upward. 6 times, which should take at least 54
seconds.
Steps 2, 3, & 4: In a continuous motion,
without moving your elbows backward, lift
Purpose
the dumbbells parallel to each other until
This exercise has three purposes. First, it
they are at chin level, then rotate your
will strengthen your thigh, buttock, lower
arms backward.
back, and deltoid muscles. Second, it will
Steps 5, 6, & 7: Squat without bending
improve the flexibility of your ankles, knees,
forward or raising your heels. While in the
hips, spine, shoulders, and wrists. Third,
squat position, press the dumbbells above
it will enhance your posture and balance
your head until your elbows lock. Then
by forcing your spine to arch backward
immediately stand up straight.
throughout the exercise.
Out of the Exercise (negative lift):
Steps 8, 9, 10, & 11: In a continuous Levels of Difficulty
movement, lower the dumbbells to chin Level 1: Perform steps 1–4, 5d (squatting
level; rotate your arms forward; and slightly), and 6–11.
lower your arms to the starting position Level 2: Using a low table or bench,
without moving your elbows backward. perform steps 1–4, 5c, and 6–11.
Then exhale as you relax your abdominal
Level 3: Using a low table or bench,
muscles and uncurl your toes.
perform steps 1–4, 5b, and 6–11.
Level 4: Using a low table or bench,
perform steps 1–4, 5a, and 6–11.
Level 5: Perform steps 1–11.

158 THE HAPPY BODY

 SEQUENCE 3, EXERCISE 5

FI GURE 8.1 7 : P OW E R TOW E R

STEP 1 STE P 2 S T EP 3 S T EP 4 S T EP 5 S TE P 6

STE P 7 STE P 8 S T EP 9 S T EP 1 0 S T EP 1 1

STE P 5 a S T EP 5 b S T EP 5 c S T EP 5 d

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 CHAPTER 8: LEARNING THE EXERCISES

SEQUENCE EXERCISE

3 6 Final Bow

Description Purpose
Into the Exercise (positive lift) This exercise has three purposes. First,
Step 1: Take a dumbbell in each hand, and it will strengthen your hamstrings and
stand upright with your feet together with lower back. Second, it will improve the
arms hanging straight down at your sides. flexibility of your trapezium muscles, spine,
Lift your chest and take a deep breath, hamstrings, and calves. Third, it will improve
then curl up your toes, lock your knees, your balance by shifting your weight totally
and tighten your abdominal muscles. onto your toes.
Step 2: While holding your breath and
Levels of Difficulty
keeping your knees locked, bend forward
Level 1: Perform steps 1, 2d (mid-thigh
till the dumbbells touch the ground.
level), 3, 4, and 5.
Step 3: Without pausing, stand up straight
Level 2: Perform steps 1, 2c (knee level),
and tighten your buttocks muscles.
3, 4, and 5.
Step 4: Stand on your toes and
Level 3: Perform steps 1, 2b (mid-shin
simultaneously rotate your shoulders
level), 3, 4, and 5.
backward and upward, holding this pose
for two seconds. Level 4: Perform steps 1, 2a (ankle level),
3, 4, and 5.
Out of the Exercise (negative lift):
Level 5: Perform steps 1–5.
Step 5: In one continuous movement,
release the stretch, return your feet to
the starting position, and exhale as you
release the tension in your abdominal and
buttocks muscles.

Timing & Repetition

The total movement should take at least 10
seconds: 2 seconds for the inhale; 1 second
for bending forward; 1 second for the lift;
1 second for the stretch; 2 seconds for the
hold; 1 second for lowering your shoulders
and heels, and 2 seconds for the exhale and
release. Repeat the exercise 6 times, which
should take at least 60 seconds.

160 THE HAPPY BODY

 SEQUENCE 3, EXERCISE 6

FI GURE 8.1 8 : F I NA L B OW

STEP 1 STE P 2 S T EP 3 S T EP 4 S T EP 5

STEP 2a STE P 2 b S T EP 2 c S T EP 2 d

THE HAPPY BODY 161

 SEQUENCE 1 ALL EXERCISES

SEQUENC E 1 SE Q U EN CE 1 S EQ U EN CE 1
EXERCISE 1 E XERCI S E 2 EX ERCI S E 3

SEQUENCE 2 ALL EXERCISES

SEQUENCE 2 SE Q U EN CE 2 S EQ U EN CE 2
EXERCI SE 1 E XE R CI S E 2 EX ERCI S E 3

SEQUENCE 3 ALL EXERCISES

SEQUENCE 3 SE Q U EN CE 3 S EQ U EN CE 3
EXERCI SE 1 E XE R CI S E 2 EX ERCI S E 3
SEQUENC E 1 S EQ U EN CE 1 S EQ U EN CE 1
EXERCI SE 4 EX ERCI S E 5 EX ERCIS E 6

SEQUENC E 2 S EQ U EN CE 2 S EQ U EN CE 2
EXERCI SE 4 EX ERCI S E 5 EX ERC IS E 6

SEQUENC E 3 S EQ U EN CE 3 S EQ U EN CE 3
EXERCI SE 4 EX ERCI S E 5 EX ERC IS E 6
 The Long Ball
Andrew Buchanan (13-year-old student)

I
started doing the Happy Body program after my mom and sister had been
doing it for the first two months of summer. My mom told me that it would help
me gain muscle and do better in golf and baseball. At the time, I was on a
traveling baseball team and played in golf competitions all over the state.
The first time I met them, we talked about my eating habits and how they
could change. I felt that I ate well, however they told me that I should not have any
bread as they are unproductive carbohydrates. Also, I ate a lot for breakfast, lunch,
and dinner, and I exercised, but I never gained any muscle. They told me that I
needed to have six meals including three meals of a power bar or another type of
snack. Also, I started a 45-minute work-out program consisting of lifting weights,
squatting, and jumping. At the end of the workout, I meditate for five minutes,
which gives me a chance to relax and take everything off my mind.
Since I started, I have lost 5 pounds of fat and gained 15 pounds of muscle, and I am
now 107 pounds. Before, when playing golf, I was able to hit the ball somewhat far.
I usually hit 220 yards on average, and my longest drives were around 250 yards.
After just four months of working with Aniela and Jerzy, I started to hit the ball on
average 250 yards, and I hit a long ball of 300 yards.
Jerzy and Aniela have helped me become healthier and happier. I have improved
in golf and become stronger. The workout is something that I will continue to do for
the rest of my life.

164 THE HAPPY BODY

 CHAPTER 8: LEARNING THE EXERCISES

WEEK 4
Reviewing Your Food Program snack by 10 calories for the next week and see if

B
y the end of the third week, depending on you have stopped gaining more than 1% of your
your body type, you should have lost or Ideal Body Weight for that week. If not, repeat
gained 3% of your Ideal Body Weight. this decrease weekly until you have achieved the
If, however, in the third week alone, you lost proper loss.
more than 1% of your Ideal Body Weight, you must
be undereating, and therefore you are in danger of Reviewing Your Exercise Program

I
burning muscle instead of fat. If so, the warning signs f, after performing Sequences 1, 2, and 3 of
will include lightheadedness, slugglishness, fatigue, the exercises for a week, your body or any
and muscle soreness. The most obvious warning sign, part of it is sore or stiff, repeat the Sequences
however, will be hunger pangs. In that case, you will for the following week, but go down one level of
likely begin to overeat in compensation, and that difficulty in whatever exercises seem to be causing
will jeopardize your achieving your desired body. To the problem. If you go all the way down to Level 1
correct this, increase every snack by 10 calories for the and the problem persists, reduce the weight of your
next week and see if you have stopped losing more dumbbells by one pound until the problem ceases.
than 1% of your Ideal Body Weight for that week. If your body or any part of it is not sore or
If not, repeat this increase weekly until you have stiff, and if the dumbbells you are lifting feel
achieved the proper loss. comfortable, you are ready to begin increasing the
If, in the third week alone, you gained more weight of the dumbbells by recalculating the weight
than 1% of your Ideal Body Weight, you must be for Exercise 1.1 and then following the percentages
overeating. In that case, you need to decrease every in Table 8.3 (page 149).

W E E K S 5 AN D 6
Reviewing Your Food Program Reviewing Your Exercise Program

B I
y the end of the fourth week, depending f your body or any part of it is not sore or
on your body type, you should have lost or stiff, and if the dumbbells you are lifting feel
gained 4% of your Ideal Body Weight. By comfortable, you can again increase the weight
the end of the fifth week, depending on your body of the dumbbells by recalculating the weight for
type, you should have lost or gained 5% of your Exercise 1.1 and then following the percentages in
Ideal Body Weight, and your eating habits should Table 8.3. By now, you should be sleeping better,
be stable. waking up refreshed, having more energy during the
day, feeling more relaxed, and experiencing less or
no physical pain.

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 CHAPTER 8: LEARNING THE EXERCISES

WEEK 7
Reviewing Your Food Program If an underweight woman of the same height had

B
y the end of the sixth week, depending on been gaining weight at a rate of 1.1 pounds every
your body type, you should have lost or week, she should deduct 550 calories from her daily
gained 6% of your Ideal Body Weight, and intake after she achieves her Ideal Body Weight.
you should be feeling more youthful. If you have It is acceptable to oscillate 2% above or below
met these goals, continue your food plan unchanged your Ideal Body Weight. Thus, the women in the
until you have achieved your Ideal Body Weight above examples may maintain their Ideal Body
and Ideal Body Weight Proportions. At that point, Weights by staying between 108 and 112 pounds.
you begin your maintenance program. In order to If their weight drops below 108 pounds, they
stop losing any more weight, you must eat more should increase their food intake, and if their
than you have been eating up to now. To calculate weight rises above 112 pounds, they should
how much more, you need to calculate how many decrease their food intake.
calories equal 1% of your Ideal Body Weight and
add that number of calories to your daily intake Reviewing Your Exercise Program

B
of food. y the end of the sixth week, the exercises
For example, if an overweight woman’s Ideal should have become so familiar to you
Body Weight is 110 pounds, she was losing 1.1 that you can complete them in 40 to 50
pounds of fat every week, which is equal to 3,850 minutes. Once you have mastered every movement,
calories per week, or 550 calories per day. Thus, she you should be able to accelerate the workout until
should now add 550 calories to her daily intake. eventually it is so second nature that you can
1 pound of fat = 3,500 calories complete the whole cycle in 30 minutes. When that
1.1 pound of fat = 3,850 calories ÷ 7 = 550 is the case, men should increase the weight they
The best way to do this is to eat bigger portions lift by 2 pounds, and women should increase it by
of vegetables and proteins for your meals and 1 pound. Do this until your body adapts to the
increase the size of your snacks. If you like to have new weights and you are comfortable with all 18
an alcoholic beverage with your meals, be sure to exercises. Keep increasing the weights in this way
do it with vegetables. If you are craving some foods until you have achieved all six of The Happy Body
that you have eliminated from your diet, consider Standards. From that point on, you will have a
bringing them back in measured doses, one by one, youthful body and will only need to maintain it.
and see the result at the end of every week.

By the end of the sixth week, depending

on your body type, you should have lost or
gained 6% of your Ideal Body Weight, and
you should be feeling more youthful.
166 THE HAPPY BODY
A Habit, Like Brushing Your Teeth Everyday
Faye Mellos (52-year-old financial advisor)

O
ne spring I noticed my friend Betty just kept looking better and better every
time I saw her. Finally she told me what she was doing in hopes that I could
get my extremely overweight husband into shape. She had been working
with Jerzy and Aniela’s Happy Body program. I thought about it and figured
if I went first, my husband might then be willing to go, too.
When I first arrived at Jerzy and Aniela’s home the first thought that went through my mind
was, “This isn’t a gym. What’s up with this?” First rule when I arrived: Kick off your shoes.
I sat down in the den with Jerzy, Aniela, and a hot cup of tea and started a fantastic journey
toward having a happy body. At first the whole idea of The Happy Body sounded so trite,
but I have to say after about 30 days of light weight lifting and eating right, my body started
talking back to me. If I ate food that was not “good fuel” for me, my body let me know. If I ate
the right food, I really felt like my body was “happy.”
The weight lifting and stretching is a whole other issue. At first I thought, “How stupid is this
to do 30 minutes of light weights and stretches? Dumb, dumb, dumb.” But I kept reminding
myself that Betty looked great, and every time I saw her she seemed a little younger. So,
I thought, for the money and time I should just suck it up, and do it. If it didn’t work I could
quit at anytime.
A year before meeting Jerzy and Aniela I had purchased a road bike and spent 3 days
each week in an endurance cycling class, riding two hours per session. I thought I was in
pretty good shape, except that during that year of regular endurance cycling I gained 8
pounds and damaged one of my knees to the point where I could hardly walk. I knew that
this was not working, but what else could I do?
It is funny when I think about it all. The endurance cycling center had a lot of sophisticated
machines to hook you up to after each 3-month session and give you your percentage of
body fat and level of endurance. It was all very impressive, and I never questioned what
the trainers said or told me to do.
The first day of The Happy Body program Jerzy pulled out a bikini and said: “Put it on; time
for pictures.” I was horrified but went along. He measured a few places on my body, took
my pictures, and ended up with the exact same results as the high-tech gadgets at the
cycling club.
After a week of light lifting for only 30 minutes each day, listening to music afterwards for
5 minutes, and giving up the guilt of not going to the gym, I dropped both my gym and my
endurance cycling memberships. I did not feel guilty doing it, as I knew then that I didn’t
need those memberships to be strong and healthy. Basically, all I needed were a few free
weights, some space on the floor, and I was in business.
I went from a tight-fitting size 12 to a perfect size 6 in just 9 months and I’m currently holding
steady. I have been at this weight many times before but never at this size. I am toned and
feel very strong. My body and level of fitness have changed from what I thought was not
so bad to very good. I still have a ways to go, but I don’t feel the frenzy of having to do it all
today. One of the first things that stuck with me was when Jerzy told me, “This will become
a habit, like brushing your teeth.” He was right. Now if I don’t lift everyday, something feels
out of synch. I feel just like I would if I didn’t brush my teeth. I am not perfect yet, but I trust
myself that I will eventually get there and reach my goal. I have all the tools I need right in
my own home.

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 CHAPTER 8: LEARNING THE EXERCISES

Charting Your Progress pounds, of which 42% (61.32 lbs) is fat, you need

E
very six weeks, you should record your body to gain 11.02 pounds of muscle and lose 47.02
measurement progress. For example, if you pounds of fat, which will take you 50.09 weeks (see
are a 5'2" woman who initially weighs 146 the calculations for this in Body Type 7, page 90).

TA B LE 8 .4 : SAM P L E OF BODY WE IG H T PRO PO RT I O N MEA S U REMEN T S F O R A 5 ´ 2 ˝ W O MA N

Date Body Fat Body Muscle Fat

(%) Weight Weight Weight
(pounds) (pounds) (pounds)

Baseline 4-11-07 42% 146.2 84.8 61.4

Week 6 38% 137.7 85.4 52.3

Week 12 34% 131.8 87.7 44.1

Week 18 29% 124.1 88.2 35.9

Week 24 24% 117.8 89.5 28.3

Week 30 19% 112.2 90.9 21.3

Week 36 17% 110.9 92.1 18.8

Week 42 15% 111.1 94.4 16.7

Week 48 14% 110.3 94.9 15.4

Week 54 13% 109.7 95.4 14.3

Ideal 13%

168 THE HAPPY BODY

 CHAPTER 8: LEARNING THE EXERCISES

TABL E 8 .5 : SAM P LE G RA PH I C REPRES EN TAT I O N O F A 5 ‘ 2 ” W O MA N

Weeks
3 6 9 12 15 18 21 24 27 30 33 36 39 42 45 48 51 54 57 60 63 ...

165

160

155

150

145

140

135

130

125

120

115 Ideal Body Weight

110

100 Ideal Muscle Weight

95
Weight (pounds)

90

85

80

75

70

65

60

55

50
45

40

35

30

25

20 Ideal Fat Weight

15

10

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 CHAPTER 8: LEARNING THE EXERCISES

Using Table 8.6 and Table 8.7, chart your own progress.

TABL E 8 .6 : P ROG RE SS OF YO U R BO D Y W EI G H T PRO PO RT I O N MEA S U REMEN T S

Date Body Fat Body Muscle Fat

(%) Weight Weight Weight
(pounds) (pounds) (pounds)

Baseline

Week 6

Week 12

Week 18

Week 24

Week 30

Week 36

Week 42

Week 48

Week 54

Ideal

C OP Y TH I S F ORM F O R YO U R O W N PERS O N A L U S E

170 THE HAPPY BODY

 CHAPTER 8: LEARNING THE EXERCISES

TABL E 8 .7 : G RA PH I C REPRES EN TAT I O N O F YO U R PRO G RES S

Weeks
3 6 9 12 15 18 21 24 27 30 33 36 39 42 45 48 51 54 57 60 63 ...

300

290

280

270

260

250

240

230

220

210

200

190

180

170
Weight (pounds)

160

150

140

130

120

110

100

90
80

70

60

50

40

30

20

10

C OP Y TH I S FO RM F O R YO U R O W N PERS O N A L U S E

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 CHAPTER 8: LEARNING THE EXERCISES

Reviewing The Happy Body Example 1 (before achieving 5 on Standard of

Standards Strength). Refer to Table 8.8:
Every six weeks, you should grade your youthfulness 1 + 2 + 2 + 3 + 1 + 1 + 1 + 1 + 3 = 15
on a scale of 1 to 5: Then, 15 ÷ 9 = 1.7
1 = poor
2 = fair Example 2 (after achieving 5 on Standard of
3 = good Strength). Refer to Table 8.9:
4 = very good 3 + 4 + 4 + 5 + 4 + 5 + 1 + 4 + 5 + 5 = 40
5 = excellent Then, 40 ÷ 10 = 4.0

Before you test yourself for the Standard of

Speed, you must have achieved a score of excellent
in the Standard of Strength.

TABL E 8 .8 : SA MPL E O F T ES T I N G YO U T H F U L N ES S

Flexibility Strength Speed Leanness Ideal Good Grade

Body Posture
Table Jack Bow Cork Candle Weight
Knife Screw Squat

Week 6 1 2 2 3 1 1 — 1 1 3 1.7

TABL E 8 .9 : SA MPL E O F T ES T I N G YO U T H F U L N ES S

Flexibility Strength Speed Leanness Ideal Good Grade

Body Posture
Table Jack Bow Cork Candle Weight
Knife Screw Squat

Week 42 3 4 4 5 4 5 1 4 5 5 4.0

172 THE HAPPY BODY

 CHAPTER 8: LEARNING THE EXERCISES

Using Table 8.10, keep track of your own progress.

TABL E 8 . 1 0 : T ES T I N G YO U R YO U T H F U L N ES S

Flexibility Strength Speed Leanness Ideal Good Grade

Body Posture
Table Jack Bow Cork Candle Weight
Knife Screw Squat

Week 6

Week 12

Week 18

Week 24

Week 30

Week 36

Week 42

Week 48

Week 54

Week 60

Week 66

Week 72

Week 78

Week 84

Week 90

Week 96

Week 102

Week 108

Week 114

Week 120

C OP Y TH I S FO RM F O R YO U R O W N PERS O N A L U S E

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 CHAPTER 8: LEARNING THE EXERCISES

Reviewing Your Progress in Pictures Arrange the photographs as in Figure 8.19, below,

E
very time you have lost 6% of your Ideal to observe your progress in body shape and posture.
Body Weight (for most people, every six Looking at the first week of pictures will encourage
weeks), take three full-body photographs of you to never want that body again and will motivate
yourself in a brief bathing suit (bikini for women)— you to continue toward your goal. When you have
front, back, and side—and one frontal close-up achieved it, the pictures will inspire you to keep the
photograph of your face from the shoulders up. best body you’ve ever had.

FI GURE 8. 1 9 : Y OU R P R OG R E SS I N P I CT U RES

Front Side Back Face

WEEK 1

Front Side Back Face

WEEK 6

Front Side Back Face

WEEK 12

174 THE HAPPY BODY

The Dreaded Mid-Life Crisis
Robyn Rajkovich (51-year-old administrator)

I
came upon Jerzy and Aniela by fate. One day I was in the nail salon, hearing
about these incredible trainers to the stars who transform lives. The next
thing I knew, I was on the phone talking to Jerzy, the man behind The Happy
Body program. I tried to hold off meeting with him because I had a hunch he
wouldn’t be happy with my current physical state. I politely said, “Thank you.
I will think about it and call you.” I was surprised when he replied, “No, you will
come see me tomorrow at 3:00 pm.”
I had recently seen the break-up of my 24-year marriage and suffered from a bout
with ovarian cancer, resulting in a hysterectomy. I had been diagnosed with painful
fibromyalgia years earlier and dealt with that through medication. I had difficulty
sleeping, which exacerbated my symptoms. I had long been the endless giver —
one who took care of everyone around me but never made time for myself. I had a
high-stress job, two daughters, and everything seemed out of balance. I was in a
rut. I was emotionally and physically exhausted. Tomorrow? Okay, I thought, what
do I have to lose?
The next day, I showed up for the meeting and — I have to be honest here — was
immediately intimidated. Jerzy is not a large man in physical terms, but he has a
very large presence. However, it didn’t take long to realize he’s probably one of the
warmest and kindest men I had ever met. He’s also frank and to the point. I was
definitely not prepared when he said, “Here, go with Aniela. She will give you one
of her bathing suits to change into so I can get some pictures of you.”
Needless to say, I just about fell to the floor. Here was Aniela, the female version of
Jerzy. With her perfect body, how was I going to get into her bathing suit? And then,
how was I supposed to come out and have my pictures taken by this stranger?
I got into the swimsuit, but honestly think I stayed in the bathroom for an extra
twenty minutes trying to decide if I should open the door or climb out the window
and drive away. I finally decided that driving away was probably futile because I
was sure he would hunt me down, so I took a deep breath and opened the door.
Right then and there, I began to leave my old self behind.
Over the following weeks I was taught exercise, controlled eating, meditation, and
stretching, and how to incorporate them into my chaotic daily life. As I did, every-
thing seemed to change – some seemingly overnight. I felt better about myself,

[CON T I N U E D ON N E X T PAGE ]

THE HAPPY BODY 175

 physically and emotionally. I made sure to make time for me and to gain control
over those things that bring me stress.
The Happy Body program transformed my life in every conceivable way. Now, four
years later, I find myself full of energy; I’m healthier and happier than I’ve ever
been before. I ended up marrying the man of my dreams who brought to my life
the bonus package of five amazing, beautiful children. Life couldn’t have worked
out more perfectly, and I can’t thank Jerzy and Aniela enough for helping me turn
my life around.
I wholeheartedly recommend The Happy Body program to others like me. It’s time
to change your priorities and make The Happy Body program part of your life, just
as I did mine. It definitely made me a healthier person physically, emotionally, and
spiritually in ways I never could have imagined.

176 THE HAPPY BODY

Nourishing
Your
Happy Body
P A R T 3
 CHAPTER 9

Into
THE

Kitchen
 CHAPTER 9: INTO THE KITCHEN

The Happy Belly

C
ompeting in Olympic weightlifting requires us to
eat nutritious food. Our goal is to perform at our
absolute best, which means that we have to choose
quality food that helps us to lower our percentage
of body fat and maintain our muscle size, while
improving our performance and recovery.

Over the years, we have tried many different got worse than ever, and Jerzy started to develop
diets in the search for optimal nutrition to support breathing problems.
health as well as top athletic performance. As our An allergy specialist suggested that the problem
experience below demonstrates, any diet, when might be mold or pollen, so we sealed all the
taken to the extreme can be dangerous. windows, sterilized the inside of the house, and
Until the early 1980s, we ate a balanced put air purifiers in all the rooms. All of that made
American diet. But then we started to meditate, no difference.
and that led us to a spiritual path. Soon we were Next, a pulmonary specialist diagnosed Jerzy with
eating only raw vegetables, fruits, and nuts. asthma and prescribed an antihistamine medication.
Unfortunately, after a year on that diet, we started The symptoms went away, but Jerzy progressively
to have problems that we had never experienced felt weaker.
before on a regular basis, such as migraine Blood tests revealed that Jerzy was anemic, so
headaches, stomach cramps, diarrhea, constipation, he starting taking iron supplements. However, he
bloating, and sluggishness. At first, we assumed that developed severe abdominal pains for which he
our bodies would adapt to the new diet, but they underwent numerous tests, including a colonoscopy,
did not. Even worse, we saw that our weightlifting an upper gastrointestinal barium test, and a CT
performance was declining. We could no longer scan. They were negative, and the pains persisted.
match our personal best records. Then a friend suggested a holistic doctor, who
Then Jerzy began to develop itchy eyes. Even analyzed Jerzy’s saliva and determined that he
prescription eye drops didn’t help. The itching had fungi throughout his digestive system. He

180 THE HAPPY BODY

 CHAPTER 9: INTO THE KITCHEN

prescribed a solution of liquid silver to kill the fungi but his consumption of man-made food products.
and also advised Jerzy to resume cooking his food. Within Jerzy’s limitations of not wanting to
Like everything else, this did no good whatsoever. gain weight while also supporting top athletic
On top of everything else, Jerzy noticed that his performance, processed foods simply didn’t provide
fingernails and toenails were unusually soft. At that enough nutrition. This compromised his immune
point, his regular chiropractor suggested that the system, which led to his health problems.
problems might be caused by Jerzy’s raw diet and Today authors warn us that gluten, saturated fat,
advised him to go back to eating red meat. Even so, or protein can cause the same diseases: osteoporosis,
the chiropractor warned it could take a year or two heart attack, stroke, cancer, diabetes, brain disorders,
for him to recover. and more. If we eliminate one ingredient from our
However, Jerzy did not immediately return to diet, then we eat too much of the other and expose
red meat because he thought he had a protein ourselves to more danger. It seems that the only way
deficiency. So, looking for vegetarian sources of out is eating complete meals. Thus, whether or not
protein, he began eating tofu, beans, and rice. After one is a vegetarian, it is essential to eat sufficient
three months, feeling no difference, he gave up on amounts of protein, vegetables, fruit, and nuts in
pure vegetarianism by adding egg whites and milk their natural state.
products—including cheese, cottage cheese, and On our diet discovery journey, Table 9.1 includes
yogurt—back to his diet. Still seeing no progress, the foods we have found that are the best high-
he returned to eating animal protein—first fish and protein sources.
then chicken.
It took a year for Jerzy to get off antihistamine
TA BL E 9 . 1 : S O U RCES O F H I G H PRO TE IN
medication. He would stop it for a while and then
take it again when the itching and the asthma Animal Proteins Plant Proteins
returned. Eventually, after two years, just as the Beef Spinach
chiropractor had predicted, the itching and the Buffalo Tofu
breathing problems totally disappeared. A blood test Lamb Soy Beans
confirmed that Jerzy was also no longer anemic. The
Veal Broccoli
soft nails hardened, but became coarse and brittle—
Ostrich Oat Bran
the only effect of a taken-to-the-extreme raw diet
Pork Peas (all)
that has remained to this day.
Chicken Legs Beans (all)
Throughout this period, by the way, Aniela had
Turkey Legs Whole Wheat
none of these problems, aside from her declining
weightlifting performance. Nevertheless, after Chicken Breast Peanuts

watching what had happened to Jerzy and listening Turkey Breast Quinoa
to vegetarian clients who were having similar Fish Almonds
problems, she decided to also resume eating red meat. Egg Whites Bulgur
Many years later, while working with vegans and Cheese (low-fat) Couscous
vegetarians who had weight problems, Jerzy came to
realize that his problem was not his vegetarianism

THE HAPPY BODY 181

 CHAPTER 9: INTO THE KITCHEN

COMPLETE MEALS There are many reasons why we have chosen to

W
e want people to always eat complete eat this way. First, we have found that whenever we
meals. By complete, we mean a eat two proteins, such as shrimp and scallops, or
mixture of protein and vegetables in beef and chicken, we come away feeling dissatisfied
the proper proportions. These meals can come in and irritated because we want to eat more—more
several different forms, including: volume and more variety.
• soups & stews The same principle applies to vegetables. If you
• salads eat a variety of vegetables every day, you begin to
• omelets, soufflés & other egg white dishes get bored with them because they always seem the
• free-choice dinners (protein dishes and vegetable same. But if you eat only one or two in a meal, you
dishes) pay more attention to what you are preparing and
how you prepare it, as well as the taste of it when
Each of the first three categories above constitutes you eat it.
a complete meal, containing protein and vegetables. In effect, eating this way becomes a form of
Therefore, you cannot have more than one at a meditation. You eat more slowly, you are mindful
time, but you could have one for lunch and another of what you are eating, and you are peaceful and
for dinner. In order to create a complete meal satisfied afterward. Furthermore, you will appreciate
out of the fourth category, you need to combine that food again the next time you eat it, because
your preferred choice of protein with one or two that will be at least a week later. This not only
vegetable dishes. makes food special to you but simplifies your life.

TABL E 9 . 2 : H ERBS A N D S PI CES

Allspice Cinnamon Lemon Mint Saffron

Anise Cloves Lemon Thyme Sage
Basil Coriander Marjoram Salvia
Bay Leaf Cumin Mint Savory
Caper Curry Mustard Sesame Seeds
Caraway Dill Nutmeg Sorrel
Cardamom Fennel Oregano Spearmint
Cayenne Pepper Garlic Paprika Tandori Masala
Celery Garlic Chives Parsley Tarragon
Chervil Ginger Pepper Thai Basil
Chicory Juniper Peppermint Thyme
Chili Lemon Poppy Seeds Turmeric
Chives Lemon Balm Rosemary Vanilla
Cilantro Lemon Basil Safflower Yarrow

182 THE HAPPY BODY

 CHAPTER 9: INTO THE KITCHEN

TA BL E 9 . 3 : V EG ETA BL E CH O I CES

First-Choice Vegetables Second-Choice Vegetables

(low in calories) (high in calories)

Artichokes Chicory Leeks Avocado

Asparagus Chinese Artichoke Lettuce Beets

Bamboo Shoot Chives Mushrooms Carrots

Eggplant
Beet Tops Cucumbers Mustard Greens
Jerusalem Artichoke
Bell Peppers Dandelion Okra
Jicama
Bok Choy Dikon Onions
Parsnips
Broccoli Endives Radishes Pumpkin
Brussels Sprouts Fennel Shallots Squash
Cabbage Garlic Snow Peas Turnips
Cauliflower Green Beans Spinach Water Chestnuts

Celeriak Kale Swiss Chard Yacón

Zucchini
Celery Kohlrabi Tomatoes

Even when you are shopping for the food, you are A friend of ours recently told us about what
not stuffing your basket with every item in the store, happened when he took his four-year-old son to
but are being selective and clear. On the other hand, a local toy store. The boy had a temper tantrum
when you have finished eating the food, you find because he ran from one toy to the next, not
that there is nothing to throw away, so you are not spending much time with any, and then insisted
being wasteful. The way Americans eat today, it has on taking all of them home. Basically, he was
overwhelmed by all the choices in front of him,
been calculated that all the people in China could
and his four-year-old brain went crazy. That’s what
be fed for a year on what we throw away! Imagine
happens to us when we have too many kinds of
how much money you could save if you kept eighty
food in front of us. We want to taste and eat all of
cents of every dollar you now spend on food. them. And fast!
There is one other benefit of simplifying your In the following pages, we will present food
eating, and that is that it frees up time and energy concepts and recipes that follow The Happy Body
for you to converse with other people. You are not philosophy. As you eat these suggested meals, keep
focusing on what is on the menu, or on what you in mind that the purpose is for you to achieve and
will eat next, but on the people you are with. maintain your Happy Body.

THE HAPPY BODY 183

 CHAP TER 10

Soups
& Stews
 CHAP TER 10: SOUP & STEW RECIPES

Soups and Stews

W
e like to eat freshly prepared, not
reheated, food every day, looking for
ways to eat at home with the least
amount of time spent on cooking.
With this in mind, we discovered that
using a pressure cooker is one of the easiest and fastest ways to prepare
great tasting soups and stews. What’s the difference between soups and
stews? The amount of liquid that’s used. Soups are more liquid, whereas
stews are more saucy. The amount of calories is the same in both.

There are many advantages to using a pressure Cooking with another person can make the
cooker. The most important one is that it retains process more fun. When we cook, we work as a
all the nutrients in the food, which also makes team: one of us cleans and peels the vegetables,
it tastier than food prepared in traditional ways. while the other one cuts them, and we enjoy each
Furthermore, it is fast and efficient. A delicious other’s company at the same time.
fresh soup or stew can be prepared in only twenty As you put ingredients together, use your
minutes. Also, you can peel, cut, and pack fresh imagination. You can create a great tasting dish by
vegetables into containers on weekends, store them unconventional ways of putting things together.
in the refrigerator or freezer, and use them during When we were a young couple and first started
the week. As a last resort, if you don’t have time cooking together, we soon realized that we were
for that, you can use frozen ingredients from your making bland meals. Since we loved soups more
health food store. than anything else, and Jerzy’s mother, who was a

186 THE HAPPY BODY

 CHAP TER 10: SOUP & STEW RECIPES

great soup-maker, lived nearby, Jerzy asked her one “How much of each vegetable, Mamushka?”
day to teach him how to cook. “About the same amount of each.”
“Alright,” she said, “let’s start.” “What if we don’t have one of those vegetables?”
“Let me get a pencil and paper,” Jerzy said. “We’ll just use what we have. So long as we have
“No pencils and no paper,” his mom insisted. any two of those ingredients, we’ll be fine.”
“We’ll just see what’s in the fridge.” “But then we’ll always be making a different
“But how will I learn to do it again?” soup. There won’t be any consistency from one time
“Every soup is different... and that’s the whole to the next.”
fun of it.” “That’s the whole point. Every soup you make
So, she opened the refrigerator, and asked, “What is unique. You can use five basic vegetables as half
vegetable do we have the most of?” of any soup. Today, the other half will be tomatoes.
“Tomatoes,” Jerzy said, “and they’re ready to go.” And we’ll always be sure to use salt and pepper to
“Then, we’ll make tomato soup. First, we’ll cut flavor our soups and stews. You can also add other
up some onions, parsley, carrots, leeks, and celery. spices and herbs.”
Then we’ll add water and throw in some chicken, For the next several weeks, Jerzy and his mom
beef, or beans. We have chicken, so we’ll use made soups with every possible combination of
chicken today.” vegetables and proteins, and they were all delicious.

As you put ingredients together,

use your imagination.
You can create a great tasting
dish by unconventional ways of
putting things together.

THE HAPPY BODY 187

 Gaining Insight
Janelle L. White (40-year-old clinical psychologist)

F
or the past three years, my efforts to balance family and work had left
my own self-care at the bottom of my To Do list. For many years I had
prided myself on having an active lifestyle, including yoga, Pilates, and
gym, that kept me healthy and fit, but in recent years I’d lost sight of how
to make good exercise and food choices. With my 40th birthday around
the corner, I certainly assumed age was going to work against any effort I might
make to change my routine. That was until I read an article featuring Jerzy and
Aniela Gregorek and their program The Happy Body. I was inspired by the positive
results they reported with their 40-and-older clients. These were people who were
dedicated to exercise and living healthy, like me, but often lacked reward from their
efforts.
I began The Happy Body program, and within one month I experienced immediate
results, which motivated me to keep going. In five months I have returned to a
normal weight range and have become noticeably stronger and more flexible.
What has kept me committed to the program has not only been the positive change
to my body but also having access to Jerzy and Aniela’s years of experience.
You don’t have to reinvent the wheel; their quantified plan clearly lays out what
exercises to do and how to do them, and it keeps your food choices straightforward
with minimal preparation. Because The Happy Body program requires patience (it
does not happen overnight), you may discover ways that you end up sabotaging
yourself. Having worked with individuals through the years, many who have
struggled with being overweight, I know how important a consistent, nutritionally-
balanced diet and active lifestyle are to good health. I also know that the reasons
for not maintaining consistency may be very complicated. With the challenges that
often occur when confronting and changing old habits, part of this journey really is
about gaining insight into yourself.
Like many of Jerzy and Aniela’s clients, my introduction to The Happy Body
program began as a family commitment. I am so thankful that my husband began
and will continue this journey with me, and that we can call Jerzy and Aniela
friends. With The Happy Body program you have an opportunity to adopt a
healthier way to live, gain a clearer understanding of your body and its potential,
and learn what having a happy body really means.

188 THE HAPPY BODY

Plan For Healthy Living
Lori Nawn (50-year-old corporate treasurer)

W
hat do you call a woman who wears a bikini for the first time
at the age of 50? A Happy Body and a happy soul!
When I met Jerzy and Aniela I was two months shy of my 50th
birthday and had spent most of my life fighting my weight and
my food demons. Sure, there were brief stretches of time when I
would win the weight battle, but I invariably lost the war. I am 5’3” and my weight
ranged from a low of 122 twenty years ago, to a high of 178 post-pregnancy. The
vicious cycle of yo-yo dieting had become a way of life for me.
As my milestone birthday was approaching, I was becoming more and more
frustrated with my inability to get my weight under control. An acquaintance
mentioned The Happy Body and suggested that I get in touch with Jerzy. I checked
out the website, made an appointment, and started immediately.
The great thing about The Happy Body program is that it addresses both food
and exercise in a way that can be incorporated into any lifestyle. I didn’t need a
dedicated home gym or a personal chef to make this work. A few free weights, an
exercise mat, and regular trips to the natural grocery store, and I was on my way!
Jerzy and Aniela worked with me so that eating out and enjoying wine — the things
I love — were not banished from my life.
To date, I’ve lost over 20% of my body weight in fat, gained 5% muscle, and have
gone from wearing a tight size 8 to a comfortable size 2. I love my daily workouts —
they are how I start my day. The Happy Body program isn’t a diet, it’s a reasonable
plan for healthy living, and one that I hope to be following for the next 50 years of
my life.

THE HAPPY BODY 189

 CHAP TER 10: SOUP & STEW RECIPES

Cauliflower and
Spinach Soup with Tarragon
Serves 2 to 4
Ingredients
2 tbsp of olive oil
Preparation
1 cup of leeks, thinly
sliced (white and pale • Warm the olive oil in a large saucepan.
green parts only) • Add the leaks and sauté for 3 to 4 minutes until
1 lb. of cauliflower florets softened.
1 turnip, peeled and cut • Add the cauliflower, turnips, and stock.
into chunks
• Bring to a simmer and cover.
1 lb. of chicken or
vegetable stock • Cook until the vegetables are tender (about 20
minutes).
1 lb. of baby spinach
• Turn off the heat and stir in the spinach, which will
2 tsp of fresh tarragon, wilt instantly.
minced
• Purée the soup in a blender.
salt and pepper to taste
• Pour the soup into a clean saucepan and reheat.
• Season with tarragon, salt, and pepper.
Courtesy of Colette Cranston

190 THE HAPPY BODY

 CHAP TER 10: SOUP & STEW RECIPES

French Veal and

Mushroom Stew
Serves 2 to 4
Ingredients
1 lb. veal, cut into small
cubes Preparation
1 tbsp olive oil • Heat the olive oil in a medium-heavy iron casserole
dish with the lid on.
2 cloves garlic, finely
chopped • Add the veal and continue to cook over medium-
high heat, stirring until each cube has lost its pink
1 tsp Dijon mustard
color.
2 tbsp fresh thyme,
chopped • Add the garlic, thyme, mustard, salt, pepper, and
chicken broth.
1 lb. mushroom, finely
sliced • Cover the casserole dish, place it in an oven set to
200˚ F, and bake for 3 to 4 hours. (The meat should
1 large onion, very finely
be fork tender. The longer it is cooked, the more
chopped
tender it becomes.)
1 tbsp lemon juice
• Sauté the onions with a bit of broth in a nonstick
1 tbsp fat-free sour cream frying pan until they are slightly brown, and then let
1 1/2 cans chicken broth them cool.
salt and pepper to taste • Sauté the mushrooms in the remaining broth until
they are soft, and let them cool.
• When the veal reaches the desired tenderness,
remove a cup of the gravy and pour it into a food
processor with ½ of the sautéd mushrooms. Blend
until smooth and place in the casserole dish.
• Add lemon juice and sour cream; stir.
• Add the other ½ of the mushroom and the onions.
• Return the dish to the oven for ½ hour more.
• Add salt and pepper to taste.
Courtesy of Christy Neidig

THE HAPPY BODY 193

 CHAP TER 10: SOUP & STEW RECIPES

Chicken Vegetable
Medley Soup
Serves 2 to 4
Ingredients
2 whole chicken breasts
Preparation
2 zucchini, sliced
• Put all ingredients in a pot and cover with water.
1 whole celery root,
shredded • Cook on the stove without bringing to a boil for 40
minutes.
1 large leek, sliced
• Take the chicken out of the pot, cut it into small
2 carrots, sliced
pieces, and place it back into the pot.
2 parsley roots, sliced
• Add salt and pepper to taste.
2 red bell peppers, sliced
1 cup of green beans, cut
1 large yellow onion,
sliced
1 bunch of parsley,
chopped (optional)
salt and pepper to taste

194 THE HAPPY BODY

 CHAP TER 10: SOUP & STEW RECIPES

Seafood Stew
Serves 2 to 4
Ingredients
2 lb. of shrimp (or use a
mix of shrimp, scallop, Preparation
clams, and white fish) • Heat the olive oil over medium heat in a stockpot.
/2 lb. of sea scallop
1
• Add the leeks and garlic
4-6 leeks (white only), • Sauté until the ingredients are tender and
diced
translucent (approximately 10 minutes).
10 cloves of garlic,
minced • Add the jalapeño, carrots, cumin, cayenne, and
cinnamon.
2 carrots, diced
• Decrease the heat to medium low and cook until the
5 cups of tomatoes carrots are almost tender.
(canned)
• Add the tomatoes, wine, and fish stock.
2 tsp of jalapeño pepper,
seeded • Bring to a boil and then lower the heat to medium
2 cups of white wine for 5 minutes.

3 tbsp of olive oil • Stir in the shrimp or other seefood.

1 cup of fish stock (or • Cook until the seafood stew is just cooked through.
water) • Top with cilantro leaves and serve.
6 tsp of cilantro
Courtesy of Peggy Dow
2 tsp of cumin
/2 tsp cayenne
1

/2 tsp cinnamon
1

cilantro to top

THE HAPPY BODY 197

 CHAP TER 10: SOUP & STEW RECIPES

Spicy Beef Soup

Serves 2 to 4
Ingredients
1 lb. lean beef, cubed
Preparation
2 celery sticks, chopped
• Heat the olive oil in a large saucepan.
2 carrots, sliced
• Sauté the meat and onion together.
1 leek root, sliced
• When the meat is browned and the onion is soft,
1 green bell pepper,
transfer them to a soup pot.
chopped
1 small yellow onion, • Add all the vegetables to the pot.
minced • Cover all the ingredients with water and add two
2 tbsp olive oil more cups of water.
1 tsp smoked red paprika • Add the paprika, cumin, bay leaves, salt, and pepper.
1 tsp cumin • Simmer for 20 minutes.
2 bay leaves • Garnish with the dill pickles and parsley.
1
/3 cup dill pickles, • Serve hot.
chopped
2 tbsp fresh parsley,
chopped
salt and pepper

198 THE HAPPY BODY

 My Blood Work is Perfect
Samantha Dinsmore (58-year-old housewife)

I
am a fifty-eight-year-old woman who always fought to gain even one pound
during the first three decades of my life. Yes, fought to gain, not lose. I could
enjoy potatoes, rice, pasta, french fries, milk shakes, and my favorite desserts
without any thought and without gaining any weight. At twenty-nine I was
below 100 pounds even though I ate anything and everything that I wanted
without guilt or weight gain.
Everything changed in my late-thirties. I went through early menopause and
realized that my metabolism had changed even though my eating habits had not.
I started to gain a pound at a time, which led to five pounds then ten pounds.
Like many of my female friends, in my forties all I had to do was think about dessert
and I gained weight. My body’s ability to ward off weight seemed to have changed
overnight. I was leading an active lifestyle, but since exercise had never really
been a part of my daily routine, I honestly hadn’t given it much priority.
In my fifties, the weight gain increased. I was now up to almost 140 pounds. My 5’5”
frame was literally uncomfortable. My knees and my neck ached, and I had now
developed osteopenia, a condition characterized by low bone mineral density.
On the side of vanity my clothes had been replaced for the next size up all too often.
The positive was that I knew how to dress and could disguise my rolls and lumps
beautifully. The negative was that I was only fooling those on the outside: I knew
that my own personal health and well-being were suffering. So, I joined a local
workout facility and worked with a trainer three days a week. I was feeling a little
stronger, but my body was not cooperating. I wasn’t shedding the pounds.
It was Christmas when I realized that it was finally time to start taking care of
myself. I had raised two daughters and devoted all of my time to them. Now it was
time to make myself the priority.
A friend referred me to Jerzy and Aniela. When I went to my initial meeting, I went
home wondering how I was going to live on The Happy Body regime. That first
week I even told my husband, with tears in my eyes, that there was no way I could
do this. At the end of that week, when I went for my first weigh in, I had actually lost
weight. By the end of the first month I lost ten pounds! I was now committed.
The Happy Body program has taught me the importance of how nutrition and
exercise work together. You can’t have success unless you have both of these
components working as a team. They also taught me how food works: starch turns

[CON T I N U E D ON N E X T PAGE ]

200 THE HAPPY BODY

into sugar, which turns into unnecessary and unhealthy calories. These were rela-
tionships that I had never truly understood before. They are the essentials to living
a happy life and to having a happy body.
Over the years I have fluctuated at times, but I always come back to the basics.
I have seen so many positive changes in my health and well being, including the
fact that my knees and neck no longer hurt. As a matter of fact, I can’t remember
the last time that anything hurt. My internist reports on my annual physical report
that my blood work is “perfect,” my osteopenia has also improved, and I have
never felt better.

THE HAPPY BODY 201

 C H A P T E R 11

Salads
 C H A P T E R 11: S A L A D R E C I P E S

Salads

J
ust as soups are especially satisfying in the cold months,
salads are especially enjoyable in the warm months. There is
nothing better on a hot day than nourishing and cooling off
your body with fresh vegetables. They contain water, fiber,
vitamins, minerals, and enzymes, and, when you add protein
to them, they can stabilize your energy throughout the long day.

Ideally, you should eat at least one pound of oil or nuts to bring the fat content up to the desired
vegetables every day for every hundred pounds of 10 or 13 percent.
your Ideal Body Weight. When you make a salad, It’s hard to go wrong with salads if the vegetables
the ratio of vegetables to protein and fat should be are organically grown and fresh. We buy all of our
70/20/10 by calories for men, and 70/17/13 for vegetables at the local farmers’ market or natural
women. The trouble is that most people make salads food store, where you can find a wide variety
that are 10 percent vegetables, 20 percent protein, of tasty and exotic produce. For example, we
and 70 percent fat. The effect of that, because of have found tomatoes that taste like pineapples;
the lack of roughage and volume, is constipation. cucumbers that taste like lemons, and mint that
The protein should be as lean as possible, such as tastes like chocolate. You can also find uncommon
in chicken breasts, turkey breasts, top sirloin, fish, herbs and spices, such as smoked garlic.
seafood, or egg whites. All of these ingredients In salads, as with all of our food suggestions,
except egg whites contain fat. Therefore, when you experiment with different combinations of
make salads with egg whites, you should add some ingredients.

204 THE HAPPY BODY

When You Are Ready, The Teacher Appears
Terry Oliver (53-year-old business woman)

M
eeting Jerzy and Aniela changed my whole life. I was overweight, in
pain, depressed, and heading down a path toward chronic illness.
Life was overwhelming. In spite of all the walking I had done, I had
gained twenty-five pounds over the previous seven years. I had
severe pain in my joints, especially in my shoulders, elbows, ankles,
little finger, and hips. I was also having severe hot flashes and rosacea on my
cheeks. At fifty three, I felt old and discouraged.
At the time, I thought my diet was reasonably good because I ate lots of vegetables
and fruit. But I also had wheat bread at every meal and desserts with every lunch
and dinner. I knew intuitively that someone must know how to help me, but there
are so many people giving advice on diet and exercise. Who could I trust?
I turned first to books for the answer. One of them taught me about the depleting
nature of the typical American diet and how it leads to chronic disease. Eating
excessive amounts of refined sugar is especially destructive to the body so I gave
up my desserts and immediately felt much better. I didn’t know at that time that
health is not solely about sugar consumption but about having a balanced diet.
Everyone knows that diet is essential to long-term health and well being, but the
book made everything too complicated. Hours of exercise a day and complicated
meal plans were not for me. I needed to find a simpler way.
Five days after I gave up desserts, I ran into an old friend I’d not seen in a long time.
She looked fantastic — twenty years younger — and was bubbling with enthu-
siasm for life.
I asked, “What have you done to change so dramatically?”
“The Happy Body!” she responded, and told me about Jerzy and Aniela’s program.
I called them right away and made an appointment for that very evening.
Over tea, Jerzy and Aniela explained their program to me, which combines a
balanced diet with non-exhaustive exercises and relaxation techniques. The diet
was easy to understand and follow and would simplify my eating habits and my
grocery shopping.
Once I started the program, my joint pain vanished. It was a miracle! I also found
that my hot flashes were less intense, and the rosacea started to clear up. In fact,
my whole body was changing, I was losing body fat and building muscle at the
same time. In six months I gained ten pounds of muscle while losing 40 pounds of
fat. My total weight went down from 162 to 132. Now I’m more attractive, stronger,
and more flexible. My life has become exciting again!

THE HAPPY BODY 205

 C H A P T E R 11: S A L A D R E C I P E S

Balsamic Onion Salad

with Steak
Serves 2 to 4
Ingredients
mixed baby greens
Preparation
2 large red onions, sliced
• Preheat oven to 350º F.
1
/3 cup of red balsamic
vinegar • On a baking sheet, use your hands to stir thinly
sliced onions, balsamic vinegar, olive oil, and salt.
2 tbsp of virgin olive oil
• Bake for 10 minutes, then cool.
leftover steak (6 ounces
per serving) • Place the greens, onions, and steak in a large salad
salt bowl, toss lightly, and serve.
Courtesy of Judy Finch

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 C H A P T E R 11: S A L A D R E C I P E S

Beef Lettuce Wraps

Serves 2 to 4
Ingredients
1 lb. of beef, thinly sliced
Preparation
1 head of lettuce with
large leaves for wrapping • Combine all the marinade ingredients in a bowl.
1 carrot, julienned • Place the beef slices and the marinade in a large
Ziploc bag.
1 cucumber, julienned
• Marinate for 3 hours, turning the bag over every half
1 cup of asparagus,
steamed hour.

/2 cup of enoki
1 • Pan fry or broil the marinated beef without using
mushrooms additional oil.
/2 cup of sprouts
1 • Wrap the beef and vegetables with the lettuce leaves
and serve.
Courtesy of Helen Werdegar
Marinade:
2 tbsp of low sodium soy
sauce
2 tbsp of balsamic
vinegar
1 tsp of toasted sesame
oil
2 tsp of Stevia (or other
type of sweetener)

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Hoisin Chicken Salad

Serves 2 to 4
Ingredients
2 boneless, skinless
chicken breasts (1 lb.) Preparation
4 tsp of peanut oil • Pat the chicken dry with paper towels, then season
generously with salt and pepper.
/3 cup of rice vinegar
1

• Heat 1 tbsp of oil in a large nonstick skillet over

3 tbsp of hoisin sauce
medium-high heat.
1 1/2 tbsp of soy sauce
• Place the chicken in the skillet and cook until
1 tbsp of fresh ginger, browned on the first side (about 5 minutes).
grated
• Flip the chicken over, add 1/3 cup of water, and
1 carrot, peeled and reduce heat to medium-low.
grated
• Cover the skillet and continue to cook until the
1 medium-sized head of
thickest part of the breast is no longer pink and
Napa cabbage, sliced
thin crosswise registers 165º F on an instant-read thermometer
(about 5 to7 minutes).
1 large red bell pepper,
stemmed, seeded, and • Transfer the chicken to a plate and cover with plastic
sliced thin wrap.
1 cup of bean sprouts • Poke a few vent holes in the wrap and refrigerate
while preparing the other ingredients.
2 scallions, sliced thin
/2 cup of snap peas
1 • Mix the rice vinegar, the remaining 3 tsp of peanut
oil, the hoisin sauce, the soy sauce, and the ginger
1 tbsp of fresh cilantro, together for the dressing.
minced
• Shred the cold chicken into bite-size pieces.
salt and pepper
• Combine the shredded chicken with the cabbage,
carrot, bell pepper, bean sprouts, scallions, snap
peas, and cilantro.
• Add the dressing and toss well to mix.
Courtesy of Peggy Dalal

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Mexican Chicken Cups

Serves 2 to 4
Ingredients
2 whole chicken breasts,
cooked (1 lb.) Preparation
1 head of iceberg lettuce • Cut the chicken breast into chunks.
leaves • Add the taco seasoning.
1 large tomato, chopped • Place the chicken in individual lettuce cups.
1 avocado, sliced
• Top with the tomatoes, avocado, onions, olives, and
1 bunch of green onions, cheese.
chopped
• Add salsa or hot sauce to taste.
5 black olives, sliced
Courtesy of Judy Kiel
1
/2 cup of nonfat cheese
(preferably cheddar or
Monterey Jack), grated
1 tbsp of taco seasoning
salsa or hot sauce

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Salmon Cups
Serves 2 to 4
Ingredients
1 head of butter lettuce
leaves Preparation
1 lb. of boneless Alaskan • Bake the salmon at 350º F for 20 minutes.
wild salmon • Arrange the lettuce leaves on a dish.
2 celery stalks, minced • Fill the lettuce leaves with the minced vegetables.
/2 red onion, minced
1
• Add chunks of salmon on top.
1 red bell pepper, minced
• Make the dressing by mixing all the ingredients in a
1 yellow bell pepper, blender.
minced
• Pour the dressing on top of the salmon.
Courtesy of Barbara Stefik
Salad Dressing
1
/4 cup of extra virgin
olive oil
4 tbsp of fresh lemon
juice
4 tbsp of fresh basil
2 cloves of garlic
salt

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 CH A P T ER 12

Egg White
Dishes
 CH A P T ER 12: EGG W H I T E D I S H E S

Egg White Dishes

M
ost people think of eggs as perfect food.
Although an egg white, which contains 16
calories, is almost pure protein, the yolk
contains 56 calories and is mostly saturated
fat. So if you eat eggs, you should only eat
the whites, especially while you are losing fat. For example, if you make
an omelet out of six egg whites and a pound of vegetables, your omelet
will be 200 calories. However, if you make it out of whole eggs it will
be 550 calories.

But not all eggs are equally healthy because turn them into omelets. (If you are concerned about
most of them are produced by chickens that are waste, you can buy egg whites alone in health food
given hormones and antibiotics. The healthiest stores, or if you like to garden, you can use the yolks
eggs come from chickens that run free and are not for compost.)
fed any chemicals. Again, feel free to play and experiment with
Egg whites can be prepared as a snack with bread these recipes. Eating egg whites does not have to be
or vegetables, or they can be added to a main dish, boring; it’s what you eat with them that makes them
such as a salad or soup. The simplest and easiest way flavorful. Here are some recipes for making egg
to prepare eggs is to hard-boil them and discard the white dishes. You can alter the proportions or spices
yolks. The next easiest method is to separate the raw as you wish, so long as you stay within The Happy
yolks and whites, and then scramble the whites or Body guidelines.

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Winning the Sugar War
Helen Scheffler (56-year-old interior decorator)

I
started The Happy Body program expecting to fail. After all, I’m not an
athlete, and I’ve been addicted to sugar forever. Although I had been thin
most of my life, I was resigned to my ever-increasing menopausal spread.
Fortunately, Jerzy and Aniela know more than I do about health and fitness,
so thanks to their diet, exercise, and meditation plan, I stopped craving sugar
after only two days.
It’s now three years later, and I’ve not only kept off the pounds but lost what Jerzy
calls my “winter coat of blubber.”
I’m still not athletic, but the exercise plan is not difficult — it only takes a small part
of my day — and I can tell the difference in the way I feel and move. I intend to
follow the diet and exercise regimen for a long time to come.

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 CH A P T ER 12: EGG W H I T E D I S H E S

Mushroom Soufflé
Serves 4 to 8
Ingredients
24 egg whites
Preparation
5 zucchinis
• Preheat oven to 425º F.
1 yellow onion
• Shred the zucchinis, mushrooms, and onion in a
1 lb. of white mushrooms food processor.
1 lb. of crimini
• Place the mixture in a bowl.
mushrooms
2 tbsp of olive oil • Add the egg whites.
parsley (optional) • Season with salt and pepper and stir.
salt and pepper • Grease a casserole pan with olive oil.
• Place the mixture in the pan and bake for 1 hour or
until brown.

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 CH A P T ER 12: EGG W H I T E D I S H E S

Tomato, Onion &

Basil Omelet
Serves 1 to 2
Ingredients
6 egg whites
Preparation
1 beef tomato, diced
• Coat a nonstick skillet with a thin layer of olive oil.
1 bunch of green onions
• Heat the skillet.
2 tbsp of fresh basil,
chopped • Sauté the onions until they are soft.
3 tsp of olive oil • Add the diced tomato and cook for another minute.
/4 cup of nonfat milk
1
• Sprinkle in the basil and put the mixture aside on a
salt and pepper plate.
• Place the milk and egg whites in a bowl.
• Whisk the mixture until the consistency is even.
• Season with salt and pepper.
• Recoat the skillet with a thin layer of olive oil.
• Reheat the skillet.
• Pour the egg white mixture into the skillet and
spread the contents evenly by tilting the skillet.
• Loosen the mixture from the skillet with a spatula
and cook it on a low flame until the egg whites set.
• Place the onion and tomato mixture on the left half
of the egg white pancake and fold the right half of
the pancake over it.
• Cook the omelet for 2 minutes.
• Slide the omelet off the skillet onto a plate and serve
it hot.

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 CH A P T ER 12: EGG W H I T E D I S H E S

Tomato Stuffed with Egg

Whites and Salmon Paste
Serves 1 to 2
Ingredients
2 egg whites, hard-boiled
and chopped Preparation
1
/3 cup of smoked or • Cut the top off the tomato, put the top aside, and
poached wild salmon spoon out the inside of the tomato.
1 large beef tomato • Prepare the paste by placing the salmon, parsley, dill,
mustard, salt, and pepper in a blender.
1 cucumber, sliced
1 tsp of parsley, chopped • Mix the paste with the egg whites in a bowl.
1 tsp of dill, chopped • Stuff the mixture into the tomato and cover it with
the tomato top.
mustard
• Serve with slices of cucumber.
salt and pepper

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 CH A P T ER 12: EGG W H I T E D I S H E S

Spinach Pancakes
Serves 2 to 4
Ingredients
2 lbs of fresh spinach
Preparation
12 egg whites
• Steam the spinach for 1 minute and let cool.
1 cup mozzarella cheese,
fat-free, shredded • Heat 2 tbsp of the olive oil in a nonstick skillet.
1 small onion, finely • Sauté the onion.
chopped
• Mix the spinach, onion, parsley, egg whites, and
1 bunch of fresh parsley, cheese in a large bowl.
chopped
• Add salt and pepper to taste.
/2 cup of Greek yogurt
1
• Coat the skillet with a thin layer of olive oil to
/2 cup of salsa
1
prevent the pancakes from sticking.
olive oil • Reheat the skillet.
salt and pepper
• With a tablespoon, ladle out pancake-size portions
into the skillet.
• Cook the pancakes on both sides.
• When the pancakes are ready, put them on a plate.
• Top each one with 1 tsp of Greek yogurt and 1 tsp
of salsa.

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 CH A P T ER 12: EGG W H I T E D I S H E S

Egg White Frittata

with Smoked Salmon
Serves 2 to 4
Ingredients
12 egg whites
Preparation
7 oz. of smoked salmon,
shredded • Heat 2 tbsp of olive oil in a frying pan.
4 Roma tomatoes, cut into • Sauté the garlic and salmon in the pan for 3
wedges minutes.
4 cups of fresh spinach, • Add the tomatoes and spinach and sauté for another
chopped minute or until the spinach is wilted.
4 tbsp of chives • Remove from the heat.
2 tbsp of dill • Add the chives and the dill.
4 tbsp of olive oil • Season with salt and pepper.
2 cloves of garlic, minced • Heat the oven to 350º F.
salt and pepper
• Pour 2 tbsp of olive oil into an oven-proof nonstick
skillet.
• Pour the egg whites into the skillet.
• Spoon the salmon mixture into the center of the
skillet.
• Swirl the mixture into the egg whites.
• Bake until the egg whites in the center are puffed
and cooked (approximately 12 minutes).
• Serve hot or cold.
Courtesy of Lorna Basso

228 THE HAPPY BODY

 Living My Life to the Fullest
Ritu Ghumman (37-year-old veterinarian)

O
nce my journey with The Happy Body program began, I never
looked back. I am a working mom of three children aged 7, 6, and
1. The Happy Body has changed my way of living, eating, and
thinking, and it has taught me how to make the right choices.
Initially, when I was trying to find a weight loss program that would
help me shed the last 15 pounds after the birth of my second child, I came across an
article about The Happy Body program in a magazine. It was very inspiring. I had
been with personal trainers for the past 3 years, working out three times a week. I
had pretty much tried all the weight loss programs that are available where I live,
but my last 15 pounds just stayed on me. I had to give this program a try.
I remember meeting Jerzy and Aniela for the first time in their home and listening
to what they had to say about The Happy Body. The best part for me was when they
took me to the meditation room. Meditation as part of a weight loss program? That
completely took me by surprise. I soon realized, though, that The Happy Body is not
just about losing weight but about changing your lifestyle. It sculpts your body and
your mind. It improves you physically and mentally.
In just 6 weeks, I lost 12 pounds on The Happy Body program. I was ecstatic. I just
couldn’t believe it!
But, three months into the program I got pregnant with my third child. I tend to gain
a lot of weight with my pregnancies, and this time I ended up gaining 60 pounds.
I came back to Aniela and Jerzy 4 months after delivery, and I have lost all of the
weight. I feel great, and I look great — not just because I have lost weight, but I
now have learned how to live my life to the fullest through this program.

230 THE HAPPY BODY

I Am a Better Golfer
Lauren Buchanan (17 year-old student)

I
started The Happy Body program at the beginning of the summer. I wanted
to lose fat and gain muscle. I never dreamed that an unexpected bonus was
that it would make me a better golfer.
I have been playing golf seriously for four years. Before I began The Happy
Body Program, I was hitting my drives on average between 190 and 200
yards. After just six months working with Jerzy and Aniela, most of my drives are
between 210 and 230 yards, and I can occasionally hit drives up to 260 yards.
Talk about a confidence booster! Not only is my golf game better, but so is my
balance and posture. I used to slump over when I walked, but with new exercises
that Jerzy gave me, I now walk tall.
I had a hard time at first believing that a half hour of simple weight-bearing
exercise and a simple-to-follow food program could do so much for my body. Since
I began the program, I have lost 15 pounds of fat and gained 5 pounds of muscle.
My overall weight will go up as I keep working to gain muscle.
My friends ask me if The Happy Body program is a diet. It most certainly is not. The
Happy Body program is a way of life. I eat five times a day, and I’m never hungry.
In fact, I’m often too full to eat the next meal. By volume I eat a lot, but I keep my fat
consumption to a minimum, which has improved the quality of my skin. Although
I have a very busy day as a high school senior and captain of the varsity golf team,
I have no problem fitting the half hour of exercises into my schedule.
Last year, whenever I got up for school, I was exhausted and rundown. I still stay up
late at night working on homework, but the meditation aspect of The Happy Body
program and the teas and other meditative exercises that Aniela suggests have
really helped strengthen my mental health. I am calm, less stressed out, and much
more energized.
I am now stronger on and off the golf course, and I have newfound vigor for life.
I owe this all to Jerzy and Aniela.

THE HAPPY BODY 231

 C H A P T E R 13

Free-choice
Dinners
 C H A P T E R 13 : F R E E - C H O I C E D I N N E R R E C I P E S

Free-choice Dinners

M
any of our clients asked us if we could hold
dinners from time to time to share healthy
recipes with each other. We thought that
was a fantastic idea, so we decided to invite
them to a potluck dinner once a month.
The only rules were that they had to bring meals that were delicious
and compatible with The Happy Body philosophy. Also, the recipes had
to be original. They could have been handed down for generations in
families, or they could have been invented yesterday, but they could not
be from cookbooks. Some people brought complete meals, but others
brought dishes that only contained meat, fish, or vegetables. As our
guests began to mix these in different combinations, we realized that
they were creating complete meals out of side dishes in original ways.

As the months passed by, our clients began to tell respect at the dinner table. So I sat down with my
us that they were inspired by our potluck dinners to husband, Al, and my kids, and told them that I
eat free-choice meals at home. One of our clients, would be eating differently than before, but I would
Katie, told us how this style of eating had changed still cook everything they wanted to eat. That would
her family over time without even trying. be my respect for them. And their respect for me
“When I first started The Happy Body program,” would be not to offer me their food, which they
she said, “Jerzy asked me to teach my family mutual knew I didn’t want anymore. But it was hard for me

234 THE HAPPY BODY

 C H A P T E R 13 : F R E E - C H O I C E D I N N E R R E C I P E S

to look at and smell those bowls of buttered corn or always the high calorie carbohydrates, like rice,
pasta alfredo, which still made me salivate. I would potatoes, corn, and pasta. So I started making meals
finish my steak and green beans, and they would go with less of those things and more vegetables. Then
on eating and eating until there wasn’t a scrap left. I started introducing Happy Body recipes, such as
Then, after one of your potlucks, I got the idea to mashed cauliflower instead of mashed potatoes. The
serve my dinners the same way you do. At first, Al first time I put mashed cauliflower on the counter,
and the kids were irritated that they had to get up Al looked puzzled, as if to say, ‘What’s this?’ After
and go to the kitchen all the time to get their own he tasted it, however, he said, ‘Not too bad.’ But my
food. Nevertheless, they kept loading up, as always, four-year-old daughter said, ‘I really, really like this,
with the same old things. The only difference was Mommy!’ I’ve been making free-choice dinners like
that there was a lot of running back and forth from this for five months now. The trips to the kitchen
the kitchen to the dining room. But it was much have stopped, so we spend more time with each
easier for me to eat my way when I wasn’t tempted other at the table, talking and laughing. My grocery
by those bowls of macaroni and cheese, which sat in bill is a third of what it used to be, and I cook a
the other room. After a month or so, I noticed that third of the amount of food that I used to cook.
my family was making fewer trips to the kitchen, And the best part is that my husband and kids have
and they were even leaving some food—and it was lost weight, look healthier, and are more relaxed.”

“I’ve been making free-choice dinners like

this for five months now. My grocery bill is a
third of what it used to be, and I cook a third
of the amount of food that I used to cook.
And the best part is that my husband
and kids have lost weight, look healthier,
and are more relaxed.”
THE HAPPY BODY 235
 C H A P T E R 13 : F R E E - C H O I C E D I N N E R R E C I P E S | M E AT

Beef-Crust Pizza
Serves 2 to 4
Ingredients
1 pound of beef, ground
Preparation
1
/2 cup of artichokes,
frozen or marinated • Season the meat with garlic salt and pepper.
1 large beefsteak tomato, • Knead the meat.
sliced • Smear olive oil on the bottom of an oven dish.
1
/2 cup of mushrooms,
• Lay out the seasoned meat in the oven dish the way
sliced
dough would be for regular pizza.
1 bell pepper, chopped
• Spread the tomato sauce on the meat crust.
1 small red onion,
chopped • In the following order, place the mushrooms, red
onion, bell pepper, artichokes, tomato, garlic,
4 cloves of garlic, minced oregano, basil, paprika, and pepper on top of the
1
/3 cup of non-fat cheese, meat.
grated
• Sprinkle the grated cheese on top.
/4 cup of tomato sauce
1
• Bake at 350º F to taste (40 to 60 minutes).
2 tablespoons of olive oil
/2 tsp of oregano
1

/2 tsp of sweet basil

1

/2 tsp of paprika
1

garlic salt
pepper

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 C H A P T E R 13 : F R E E - C H O I C E D I N N E R R E C I P E S | M E AT

Barbequed Flank Steak

Serves 2 to 4
Ingredients
2 lbs of flank steak
Preparation
/3 cup of soy sauce
1
• Mix all the ingredients except the steak in a bowl.
2 tsp of apple juice
• Coat the steak with this marinade.
5 garlic cloves, minced
• Let the steak marinate overnight.
2 tsp of parsley, chopped
• Barbecue.
2 tsp of thyme, chopped
2 tsp of basil, chopped Courtesy of Peggy Dow

pepper

238 THE HAPPY BODY

 C H A P T E R 13 : F R E E - C H O I C E D I N N E R R E C I P E S | M E AT

Ground Turkey Breast

with Sauce
Serves 2 to 4
Ingredients
1 lb. of ground turkey
breast Preparation
2 26-oz. bottles of tomato • Place the ground turkey breast in an open pot and
sauce cook on high heat until the meat turns white.
5 cloves of garlic, • Add the tomato sauce, stir, and simmer for 3
crushed minutes.
Italian herbs • Add the wine, stir, and continue simmering for 5
basil, fresh minutes.
red pepper • Add all the seasonings except the basil. Stir and
continue simmering for 2 minutes.
black pepper
• Add the basil, stir, and remove the pot from the
/3 cup of red or white
1
heat.
wine
salt Courtesy of Judy Kiel

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 C H A P T E R 13 : F R E E - C H O I C E D I N N E R R E C I P E S | M E AT

Moroccan Chicken
on a Skewer
Serves 3 to 6
Ingredients
6 boneless and skinless
chicken breasts (2 lbs) Preparation
1 tbsp of olive oil • Cut the chicken into 1” cubes.
2 cloves of garlic, • Sprinkle the cubes with the other ingredients in a
crushed small bowl.
/3 cup of lemon juice
1
• Toss to blend.
/2 tbsp of cumin
1
• Refrigerate the chicken for 3 hours.
/2 tbsp of coriander
1
• Coat a grill with a nonstick cooking spray.
salt and pepper • Put the chicken cubes on skewers.
• Place the skewers on the hot grill for 6 to 7 minutes,
turning once.
• Serve with Tzarziki Sauce (Greek yogurt dip).
Courtesy of Christy Neidig

242 THE HAPPY BODY

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Turkey Lasagna
Without Pasta
Serves 3 to 6
Ingredients
1 1/2 lbs of turkey breast,
ground Preparation
1 lb. of mushrooms • Wash the zucchini and remove both ends.
2 green bell peppers • Cut the zucchini into thin diagonal slices.
1 lb. of spinach, finely • Smear the olive oil on top and sprinkle on garlic salt.
chopped
• Place the slices on a hot grill and cook on both sides
1 yellow onion until they are soft.
5 cloves of garlic • Put the slices aside on a plate to cool.
16 oz. of nonfat cottage • Blend the mushrooms, onion, garlic, and bell
cheese peppers in a food processor.
4 tbsp of low-fat • Place the mixture in a bowl and add the turkey,
parmesan cheese or soy
spinach, cottage cheese, and egg whites.
cheese
5 egg whites • Add pepper and gently stir all the ingredients.
1 can of tomato sauce • Cover the bottom of a baking dish with the grilled
zucchini.
4 large zucchini (to
substitute for pasta) • Spread a thin layer of the turkey mix on top of the
zucchini.
4 tbsp of olive oil
• Cover the turkey mix with more zucchini.
garlic salt
pepper • You can stop at 3 layers or create more, as you wish.
• Pour the tomato sauce on top.
• Sprinkle on the parmesan or soy cheese.
• Bake at 350º F for 45 minutes.
• Let it cool before you serve it because it gets really
hot.

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Lemon-Spicy Shrimp
Serves 2 to 4
Ingredients
1 lb. of shrimp
Preparation
juice from 1 whole lemon
• Marinate for 2–3 hours.
1 tsp of ground masala
• Drain the marinade.
1 tsp of chili oil
• Sauté in a pan on high heat until the shrimp turns
1 tsp of red pepper flakes
from gray to pink-white.
2 garlic coves
Courtesy of Peggy Dow

246 THE HAPPY BODY

C H A P T E R 13 : F R E E - C H O I C E D I N N E R R E C I P E S | F I S H & S E A F O O D

Poached Halibut
with Mint Dressing
Serves 2 to 4
Ingredients
1 lb. of filleted halibut,
portioned Preparation
4 tbsp of lime juice • Blend the lime juice, lime zest, shallots, and mint in
a food processor for 30 seconds.
4 tbsp of lime zest
• Spread the garlic evenly over the fish on a plate.
4 cloves of garlic, minced
• Spread the mixture on top of the garlic.
1 bunch of shallots
1 bunch of fresh mint, • Season with salt and pepper.
chopped • Pour 1/3 cup of water into a frying pan and bring to
salt and pepper a boil.
• Place the pieces of fish into the boiling water and
cover.
• Steam the fish until its layers begin to separate but it
is still juicy (approximately 7 to 10 minutes).

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Rice Vinegar Shrimp

and Cucumbers
Serves 2 to 4
Ingredients
8 cucumbers, peeled and
thinly sliced Preparation
4 scallions, sliced • Mix all the ingredients in a bowl.
/3 cup of rice vinegar
1 • Refrigerate for an hour before serving.
1 lb. of baby shrimp, Courtesy of Janis Kanter
cooked
1 tbsp of fennel seeds

250 THE HAPPY BODY

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Salmon with Dill Sauce

Serves 2 to 4
Ingredients
2 1/2 lbs of fresh wild
salmon fillet Preparation
1 bunch of fresh dill • Blend the dill, garlic, and olive oil into a paste in a
food processor.
5 cloves of garlic, minced
• Place the salmon on a sheet of aluminum foil.
3 lemons, sliced
• Sprinkle the garlic salt and pepper on the salmon.
2 tsp of olive oil
garlic salt • Spread the paste on the salmon with a spatula.
pepper • Heat the oven to 350° F.
• Wrap the salmon in the foil and place in the oven
for 1 hour.
• Garnish with lemon slices.
• Serve hot or cold.

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Spiced Tuna
Serves 2 to 4
Ingredients
1 lb. of tuna
Preparation
1 tbsp of fennel seeds
• Position a rack on a rimmed baking sheet in the
1 tbsp of cumin seeds center of the oven and preheat to 450º F.
1 tbsp of sesame seeds • Grind all the spices in a food processor until the
2 tbsp of coriander seeds mixture is finely chopped (about 30 seconds).
1
/4 cup of fresh ginger, • Pour 3 tbsp of the olive oil into the food processor
coarsely chopped and grind again, stopping to scrape down the sides
5 cloves of garlic, until the mixture forms a paste (about 20 seconds).
crushed • Rub 1 tbsp of olive oil on the tuna.
4 tbsp of extra virgin olive • Sprinkle 2 tbsp of salt evenly over the tuna.
oil
• Spread the spice paste onto the tuna with your
salt
hands.
red pepper flakes
• Place the tuna on the rack.
• Roast the tuna to taste (15 to 18 minutes for
medium rare).
Courtesy of Alheli Maahs

254 THE HAPPY BODY

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Lentil Crepes
Serves 1 to 2
Ingredients
1
/2 cup lentil (mung dal)
flour Preparation
1 cup water • Blend lentil flour, water, salt, cilantro and ginger
in the blender. Add water if needed to get a crepe
1
/2 inch cube ginger batter consistency.
(optional)
• Scoop on to an oiled, flat crepe pan, and spread it
1 tbsp finely chopped
cilantro thin like a crepe.

canola oil for pan-frying • Once there are bubbles on the top, flip, and cook
the other side.
salt to taste
• Serve with a tomato or cilantro chutney or top with
bananas for kids.
Courtesy of Komal Shah

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Paneer Jalfrezie
Serves 2 to 4
Ingredients
/2 bell pepper
1
Preparation
/2 onion
1
• Chop the onion and bell-pepper in thin long strips
10 oz. paneer* or firm tofu
• Cut the paneer or tofu into about 2 x ½ x ½ inch
4 oz. organic canned strips
tomato sauce
• Heat the oil in a flat pan and add cumin seeds
2 tbsp canola oil
/2 tsp turmeric
1 • When the seeds sizzle, turn down the heat to low,
and add the onions and bell peppers.
1
/2 tsp garam masala or
curry powder • Add salt, turmeric, garam masala, coriander powder,
and sugar
2 tsp coriander powder
• Sauté the onions and peppers for 2 minutes
/2 tsp cumin seeds
1

• Add tomato sauce and let it simmer for 2 minutes.

2 tsp sugar
salt to taste • Add paneer or tofu, stirring very gently until the
they are coated with gravy
*Paneer is Indian Farmer
cheese available in the • Let simmer for 2-3 more minutes on low heat
refrigerated section of Indian and enjoy!
stores. For a vegan recipe, you
can substitute with firm tofu. Courtesy of Komal Shah

258 THE HAPPY BODY

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Palak Paneer
Serves 2 to 4
Ingredients
1 lb. baby spinach
(organic) Preparation
8 oz. paneer or firm tofu • Puree the onions and ginger in a blender.
(cut into 1/2 inch cubes) • Heat oil in a pot, and add cumin seeds.
2 onions • When the cumin seeds sizzle, add the onion puree,
1 inch cube ginger and let it cook for 10-15 minutes on low heat,
1 tsp cumin seeds stirring occasionally.
2 tbsp canola oil • Wash spinach and microwave in a large container
with 1 cup of water for 7 minutes.
1
/2 tsp turmeric
• Blend into a puree after the spinach is cooked. Add
1 tsp garam masala (or more water if needed to ensure a gravy consistency.
curry powder)
• Add the spinach to the onion gravy.
salt to taste
2 tsp coriander powder • Add garam masala, coriander powder, salt, lemon
juice, and let simmer for 10 minutes.
lemon juice from
1
/2 lemon • Add tofu or paneer cubes, simmer for 2 more
minutes and serve.
Courtesy of Komal Shah

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Lentil Stew
Serves 1 to 2
Ingredients
/2 onion
1
Preparation
1 inch cube ginger
• Boil or pressure cook lentils in salty water
1 clove garlic (1/2 tsp salt, 3 cups water). When they are tender to
1 cup french lentils the touch, set aside.
2 tbsp canola oil • Peel and puree onion, garlic, and ginger in a blender.
/2 tsp cumin seeds
1
• Heat the oil in a pot and add cumin seeds.
/2 lemon juiced
1
• When the cumin seeds sizzle, turn the heat low, and
salt to taste add the onion-ginger-garlic paste.
1
/2 garam masala • Cook for about 5-7 minutes, until the onion puree
(or 1/2 tsp curry powder) looks pinkish or appears cooked.
cilantro chopped • Add the cooked lentils with the remaining water.
(optional)
• Add garam masala and lemon juice. Add salt and
additional water to taste.
• Let the lentils cook for about 15 minutes.
• Sprinkle some chopped cilantro for a fresh flavor.
Courtesy of Komal Shah

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Rajma
Serves 2 to 4
Ingredients
2 onions
Preparation
1 inch cube ginger
• Wash and drain the kidney beans, and set aside.
5 cloves garlic
• Peel and puree onion, garlic, and ginger in a blender.
Two 15 oz. organic
• Heat the oil in a pot, and add cumin seeds.
canned kidney beans
• When the cumin seeds sizzle, turn the heat low, and
2 tbsp canola oil
add the onion-ginger-garlic paste.
1
/2 tsp cumin seeds
• Cook for about 10 minutes on low heat stirring
5 oz. organic canned occasionally until the onion puree looks pinkish or
tomato sauce appears cooked.
1
/2 tsp garam masala • Add the tomato sauce, turmeric, garam masala, and
(or 1/2 tsp curry powder) let it simmer for 5 minutes.
1
/4 tsp turmeric • Add the kidney beans.
salt to taste • Add salt and additional water to taste.
• Let the kidney beans cook for about 15 minutes.
Courtesy of Komal Shah

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Asparagus with
Shitake Mushrooms
Serves 1 to 2
Ingredients
1 bunch of asparagus
Preparation
1 lb. of shitake
mushrooms • Steam the asparagus.
1
/8 cup of roasted pine • Slice the mushrooms.
nuts • Brown the mushrooms in a frying pan.
chicken broth
• Add fat-free chicken broth to the pan to keep the
Girard’s balsamic mushrooms from sticking.
vinaigrette salad
dressing (fat-free) • Brown the pine nuts in a separate pan.
• Place the mushrooms on top of the asparagus.
• Add the salad dressing sparingly.
• Top with pine nuts.
Courtesy of Judy Kiel

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Broiled Eggplant with

Garlic and Italian Seasoning
Serves 1 to 2
Ingredients
1 eggplant
Preparation
5 cloves of garlic,
crushed • Slice the eggplant into quarter-inch rounds.
1 tbsp of olive oil (or • Thinly spread olive oil on a cookie sheet (or use a
nonstick spray) nonstick spray).
Italian seasoning • Place the eggplant slices on the cookie sheet.
salt and pepper to taste • Sprinkle the garlic on the slices.
• Add the Italian seasoning, salt, and pepper to taste.
• Place the cookie sheet in a broiler and cook for
about 4 minutes at 450º F until the eggplant is
brown on top.
• Remove the cookie sheet from the broiler. Flip over
the slices. Return the cookie sheet to the broiler, and
again cook until the eggplant is brown.
Courtesy of Judy Kiel

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European Butter
Lettuce Salad
Serves 1 to 2
Ingredients
2 cups of butter lettuce,
hand shredded Preparation
1 European cucumber, • Mix all the ingredients gently in a bowl.
sliced • Add salad dressing.
2 tomatoes, quartered
1 bunch of radishes,
sliced
1 yellow pepper, sliced
1 bunch of scallions,
chopped

Dressing
1 bunch of dill, chopped
1
/4 cup of organic apple
cider vinegar, unfiltered
4 tbsp of rice wine
vinegar
2 tbsp of olive oil
salt and pepper

270 THE HAPPY BODY

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Mashed Cauliflower
(Faux Mashed Potatoes)
Serves 1 to 2
Ingredients
1 head of cauliflower
Preparation
2 cloves of garlic,
chopped • Cut the cauliflower into florets.
/3 can of chicken broth
1 • Steam or microwave until the florets are soft (about
8 minutes).
2 tsp of nonfat milk
• Place the steamed florets and garlic into a food
salt and pepper
processor.
• With the machine running, add the broth and milk
until the mixture is smooth.
• Place the mixture in a sauce pan.
• Add salt and pepper to taste.
• Simmer on the stove to reheat.
Courtesy of Christy Neidig

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Shredded Brussels
Sprouts
Serves 1 to 2
Ingredients
2 lbs of Brussels sprouts
Preparation
1 tbsp of olive oil
• Cut away the stem ends of each sprout.
2 cloves of garlic, minced
• Run the sprouts through a food processor using a
/3 cup of chicken broth
1
slicing blade.
salt and pepper
• Heat the olive oil in a nonstick skillet at a medium-
high temperature.
• When the oil is hot, add the sprouts and garlic.
• Using a wooden spatula, toss the mixture until it
becomes bright green and somewhat soft.
• Add the chicken broth, and allow the sprouts to
steam as the liquid evaporates.
• Add salt and pepper to taste.
• Serve hot.
Courtesy of Christy Neidig

274 THE HAPPY BODY

 You Can Never Outsmart Your Body
Peter E. Schwab (64-year-old banker)

L
osing weight is easy. Keeping it off is hard. I am 64 years old, and for the
first 62 years of my life I always had a weight problem. I wasn’t obese, but
I was overweight enough that I didn’t look or feel good. I was also stiff with
aches and pains and was starting to feel my age. Interestingly, I never got
sick, but I sensed that if I kept going down this path, I was going to become
an old man very fast.
I tried every diet in the book. Each worked, and I lost weight. But as soon as I
returned to my old eating habits, back came the pounds.
Although I had been jogging for twenty years, forty-five minutes a day, six times a
week (and I loved every minute of it), it did nothing to keep off my weight. It also did
nothing to keep me flexible or get rid of my aches and pains.
Then, one day, I went to lunch with a friend I had known since high school, and I
noticed how terrific he looked. I asked him if he had been dieting or working out,
and he told me about Jerzy and The Happy Body program. I couldn’t get Jerzy’s
phone number fast enough!
A few days later, as I was driving to my first appointment, I imagined that Jerzy
would be a typical California trainer, with a tan and bulging muscles. Boy, was I
wrong! The man I met was very special. He was an intellectual, a terrific teacher,
and a weightlifting champion, and he had a clear vision of how he wanted to make
me youthful.
The first thing he said is that the work was not going to be easy and would take
time. Then he told me that jogging was actually the worst thing I could do for my
body—that it was one of the fastest ways to age myself. At that point, I almost
walked out the door. When he told me that the program would involve lifting
weights for thirty minutes every day, I almost walked out the door a second time,
because I had always hated weight training. But when he told me that in one year
he could help me to have a body that was as strong and flexible as it had been in
my twenties, and that he would support me every step of the way, I decided to put
myself in his hands.
So, I stopped jogging and, after a month or so, started to enjoy lifting weights. In
fact, I came to love it even more than jogging. My body fat dropped to 16% as I lost
44 pounds of fat and gained 10 pounds of muscle. Best of all, I felt great.

[CON T I N U E D ON N E X T PAGE ]

276 THE HAPPY BODY

Then, after maintaining the program on my own for a while, I thought I could
outsmart my body by continuing the exercises while discontinuing The Happy Body
food plan. In no time, I had all the pounds back. When I went to see Jerzy again,
instead of criticizing me, he explained all the reasons I was having such a hard
time staying with the food plan. As I was talking to him, the light suddenly went on
in my head: This was not a diet, it was a lifestyle change, and I had to make it part
of my life. Once I made that commitment, I appreciated what Jerzy had been saying
all along: “You cannot buy or be given youthfulness. You have to earn it.”
Now I understand that you can never outsmart your body. If you want it to be
happy, you must have a perfect balance between how you eat and how you
exercise.

THE HAPPY BODY 277

 EPILOGUE

Ingredients For
A Better You

H
olding this book in your hands means that you, like
our clients, aspire to a youthful and graceful lifestyle.
After reading The Happy Body book you know about
the happy body. In order to become a happy body, you
need to go back to Part 2, the section that outlines the practice, and begin
your journey. You will find that there are some steps that are easy and
others that are challenging.
If you find yourself thinking it will be difficult, tell yourself, I will
embrace it. It may take a long time, but I will keep doing until I get it. I do
not have enough energy, but if I get stronger and lose weight I will have more
energy. I do not believe it will work, but I will test it by doing everything that
the program requires. Develop a positive and constructive attitude. It will
lead to the right decisions to move you forward.

278 THE HAPPY BODY

 EPILOGUE

The Happy Body program is based on solid and meaningful truths.

One of them is learning and embracing how much is enough. Once Jerzy
explained to Billy Robertson, a car racer and a client, that it is not only
wise to live between too much and too little, but it is also the fastest and
most safe way to improve. Billy responded, “It is exactly like that in car
racing. When I hear my car tires sliding, I know that my car is slowing
down because it is losing traction. I have to correct this by releasing the
accelerator. On the other hand, if I don’t hear sliding tires, I am driving
too slowly. I adjust between the two extremes all during a race. The only
way to know enough is to make mistakes, learn from them and make
educated guesses to narrow the gap between too much and too little.”
You do not need any special talent or skill in order to make the
changes you desire. What you do need is to persevere and to enjoy the
journey. Cherish every meal. Take pleasure with every movement and
breath when you exercise. When listening to the meditation tape be
grateful for all your efforts. At the end of the day, take the time to remind
yourself that the pursuit of health is worthwhile, that it is within your
reach and that gradually small improvements accumulate. These practices
will nurture and make a better you.

THE HAPPY BODY 279

 BIBLIOGRAPHY

Buettner, Dan. The Blue Zones. Washington, D.C.: National Geographic, 2008.
Byrne, Phonda. The Secret. New York: Arai Books, 2006.
Cambell, T. Colin, and Thomas M. Campbell II. The China Study. Dallas: Benbella Books, 2006.
Carson, Rick. Taming Your Gremlin. New York: Collins, 2003.
Charan, Ram. Know-How. New York: Crown Business, 2007.
Chilton, Floyd H. Inflammation Nation. New York: A Fireside Book, 2005.
Chopra, Deepak. Quantum Healing. New York: Bantam Books, 1989.
Drechsler, Arthur. The Weightlifting Encyclopedia. Whitestone: A Is A Communications, 1998.
Dyer, Dr. Wayne W. Excuses Begone! Carlsbad: Hay House, Inc, 2009.
—. Change Your Thoughts Change Your Life. Carlsbad: Hay House, 2007.
Fehér, Tamás. Olympic Weightlifting. Budapest: Tamas Strength Sport Libri Publishing House, 2007.
Feldenkrais, Moshe. The Master Moves. Capitola: Meta Publications, 1984.
—. Body Awareness as Healing Therapy. Berkeley: Somatic Resources, 1997.
Frankl, Viktor E. Man’s Search for Meaning. New York: Washington Square Press, 1984.
—. The Doctor and the Soul. New York: Vintage Books, 1986.
Gilbert, Daniel. Stumbling on Happiness. New York: Vintage Books, 2005.
Gladwell, Malcolm. Blink. New York: Little, Brown and Company, 2005.
—. The Tipping Point. New York: Little, Brown and Company, 2002.
Goldman, Robert, Ronald Klatz and Lisa Berger. Brain Fitness. New York: Broadway Books, 1999.
Goodall, Jane. Harvest for Hope. New York: Warner Books, 2002.
Hallinan, Joseph T. Why We Make Mistakes. New York: Broadway Books, 2009.
Hoffman, Jay. Physiological Aspects of Sport Training and Performance. Champaign: Human Kinetics, 2002.
Hyman, Mark. The UltraMind Solution. New York: Scribner, 2008.
Jubb, Annie Padden, and David. Secrets of an Alkaline Body. Berkeley: North Atlantic Books, 2004.
Kessler, David A. The End of Overeating. New York: Rodale, 2009.
Lehler, Jonah. How We Decide. New York: Houghton Mifflin Harcourt, 2009.
Loehr, Jim, and Tony Schwartz. The Power of Full Engagement. New York: Free Press, 2003.
McGill, Stuart. Ultimate Back Fitness and Performance. Waterloo: Wabuno Publishers, 2004.
—. Lower Back Disorders. Champaign: Human Kinetics, 2002.
Orlick, Terry. In Pursuit of Excellence. Champaign: Leisure Press, 1990.
Pollan, Michael. In Defense of Food. New York: The Penguin Press, 2008.
—. The Omnivore’s Dilemma. New York: The Penguin Press, 2006.
Tolle, Eckhart. The Power of Now. Novato: Namaste Publishing, 1999.
Ury, William. The Power of a Positive No. New York: Bantam Books, 2007.

280 THE HAPPY BODY

 NOTES

Finding Enough

F
inding enough is a constant interaction between doing too
much and doing too little. It is a part of any craft and ensures
the fastest and safest progress. Making mistakes is part of the
learning process. Equally important is maintaining trust that
you will succeed just like others before you.
This book is designed as a manual. Our clients find reading
testimonies and highlighting meaningful passages in the book is inspiring—
it keeps them motivated and positive. Record your daily thoughts,
feelings, challenges and solutions in your notebook. By re-reading what
you marked and wrote you will discover how you are changing. Page
by page, mark by mark, The Happy Body will gradually find a home in
you. And when it settles, the book will no longer be necessary. You will
know how much is enough—enough food, enough exercise, and enough
meditation—for you to become a Happy Body.
After shifting their focus from always seeking more to one in which
enough is the goal, our clients become joyful, not only because they are
fit and healthy, but also because they are in tune with nature. There is
overwhelming gracefulness in living without waste.

THE HAPPY BODY 281

 NOTES

282 THE HAPPY BODY

NOTES

THE HAPPY BODY 283

 Index
bikini, wearing of
body evaluation and, 97, 167, 174
measure of success and, 113, 189
blood pressure, 29, 40, 42, 49, 55, 61, 100, 112
body fat
body percentage of, 5, 30-32, 34, 66, 70, 77-79
body types and, 36, 37t, 80t, 83-96
food and, 180-183
Page numbers of illustrations appear in italics Ideal Body Weight and, 34, 35t, 37t, 77, 77i, 78t, 79
followed by the letter i. leanness and, 30-32, 32i, 33, 34
Page numbers of tables and charts metabolic rate and, 50-52
appear in italics followed by the letter t. reduction of, 33, 66
skin fold measurement, 77, 77i, 78t
Titles of recipes appear in italics. weight proportion and, 168t, 170t
See also under Ideal Body Weight
body types, thirteen, 36, 37t, 79, 80t, 83-96
Type 1, The Happy Body, 84
Type 2, The Gymnast, 85
A
Abbis, Tony (testimonial), 61
Type 3, The Scale Watcher, 86
Type 4, The Lineman, 87
Type 5, The Gym Member, 88
Acosta Training Center (UCLA), 6 Type 6, The Sumo Wrestler, 89
aging, 58-60 Type 7, The Sitter, 90
exercise and, 58, 59, 66 Type 8, The Bodybuilder, 91
muscles and, 22-23, 58-60 Type 9, The Fashion Model, 92
posture and, 25, 40i, 51, 66 Type 10, The Twig, 93
process of, 59-60 Type 11, The Dieter, 94
structural, 40-41, 42. 58 Type 12, The Dancer, 95
alcohol consumption, 30, 48, 100, 106, 166 Type 13, The Mountain Climber, 96
American diet, 52-53, 183, 205 body weight. See Ideal Body Weight
anaerobic training, 51, 53 Bow, 15, 18, 18i
Anderson, Loren, (testimonial), 105 breakfast foods, 101
animal-based proteins, sources, 181t See also eating program
anxiety, effects of, 49, 51 breathing for relaxation, 69
Aristotle (quote), 53, 58 Broiled Eggplant with Garlic and Italian Seasoning, 268i,
aromatherapy, 68 269
arteriosclerosis, 59 Bruin teams, 6
arthritis, 40, 82 Buchanan, Andrew (testimonial), 164
Asparagus with Shitake Mushrooms, 266, 267i Buchanan, Lauren (testimonial), 231
ATP (adenosine tri-phosphate), 51, 68

B C
calories
back pain, 21, 33, 40, 70, 82, 112 burning and, 50, 51, 52, 58
Back Squat, 13, 14i exercise and, 58
balanced diet meal planning and, 101-102, 104, 108, 165-166, 183t,
carbohydrates and, 52-53 186, 204, 218, 235
complete meals and, 182-183 sugar and, 29, 101, 200-201
fats and, 52-53, 101, 181, 204 weight loss and, 30, 44, 50-53, 58, 102, 104, 130, 165,
protein and, 52-53, 101, 102, 166, 181-182, 204 166
sugar and, 52, 205 See also eating program; food
Balsamic Onion Salad with Steak, 206i, 207 Campbell, Andrea (testimonial), 38
banquet day, 108 carbohydrates
Barbequed Flank Steak, 238, 239i balanced diet and, 52-53
Basso, Lorna (recipe contributor), 228 bread and, 102, 164
Beef-Crust Pizza, 236, 237i calories and, 29, 235
Beef Lettuce Wraps, 208, 209i health bars and, 101
beef dishes Cauliflower and Spinach Soup with Tarragon, 190, 191i
Balsamic Onion Salad with Steak, 206i, 207 charts, individual
Barbequed Flank Steak, 238, 239i Example of My Weekly Food Journal, 109t
Beef-Crust Pizza, 236, 237i Graphic Representation of Your Progress, 171t
Beef Lettuce Wraps, 208, 209i Happy Body Ideal Body Weight Index, 35t
French Veal and Mushroom Stew, 192i, 193
Spicy Beef Soup, 198, 199i

284 THE HAPPY BODY

 INDEX

Ideal Body Weight, 35t diets

Ideal Female Body Weight Proportions, 75t Happy Body food program and, 36, 100-102, 104,
Ideal Male Body Weight Proportions, 76t 106-111
My Daily Food Journal, 110t Happy Body program successes and, 38, 54-55, 82, 97,
My Weekly Food Journal, 111t 79 105, 189, 205, 219, 231, 276-277
Percentage of Body Fat by Skin Fold Measurements, problems with, 27, 33, 34, 44, 49, 61, 101, 180, 189,
78t 276
progress and, 168-173 See also eating program
Progress of Your Body Weight Proportion digestion, 51-53, 102
Measurements, 170t dinner foods, 102, 104, 106-107
Sample of Body Weight Proportion Measurements Dinsmore, Samantha (testimonial), 200-201
for a 5'2" Woman, 168t Dow, Peggy (recipe contributor), 197, 238, 246
Sample Graphic Representation of a 5'2" Woman, 169t Dow, Steve (testimonial), 7
Sample of Testing Youthfulness, 172t dumbbells, use of, 25-26, 133, 149, 165
Testing Your Youthfulness, 173t See also exercises, individual; weightlifting
Thirteen Possible Body Types, 37t

E
Thirteen Possible Body Types for a 5'2" Female, 80t
Weekly Rates of Losing and Gaining, 81t
chicken dishes eating program, 100-102, 104, 106-111
Chicken Vegetable Medley Soup, 194, 195i alcohol consumption and, 106
Hoisin Chicken Salad, 210i, 211 banquet day, 108
Mexican Chicken Cups, 212, 213i bread and, 102
Moroccan Chicken on a Skewer, 242, 243i breakfast and, 101
See also meat dishes; seafood dishes calories and, 102, 104
Chicken Vegetable Medley Soup, 194, 195i dining out and, 104, 106
cholesterol, 61, 82, 100, 112 dinner and, 102, 104, 106-107
Cicero (quote), 48 favorite foods and, 100
Clean and Jerk, 22-23 food journal and, 108-111
coaching, 7, 27, 54, 65 fruit and, 102
weightlifting and, 4, 6, 22, 28 health bars and, 101, 104, 106
complete meals, 182-183 lunch and, 102, 104, 106-107
cooking, 186-187 nuts and, 102
See also individual recipes proportions of, 104
Corkscrew, 15, 19, 19i reviewing the, 133, 149, 165, 166
Cranston, Colette (recipe contributor), 190 snacks and, 101, 102
Curry, Jon (testimonial), 148 schedule and, 104, 106
vegetarians and, 108

D
daily food journal, 108, 110t, 111t
volume of, 102, 104
yogurt and, 102
See also calories; diet, balanced; diets; food
egg white dishes, 218-228
Dalal, Peggy (recipe contributor), 211 about, 218
decompression (hygiene), spine, 43, 43i Egg White Frittata with Smoked Salmon, 228, 229i
dehydration, 49 Mushroom Soufflé, 220, 221i
degeneration, posture, 40-41, 59, 60 Spinach Pancakes, 226i, 227
Degrees Tomato, Onion & Basil Omelet, 222i, 223
of Ideal Body Weight, 36 Tomato Stuffed with Egg Whites and Salmon Paste, 224,
of Flexibility, 15 225i
of Leanness, 32, 32i, 34 eggs, protein in, 204, 218
of Posture, 42-43 endurance
of Speed, 28 vs. interval training, 59, 60, 69, 112, 167
of Strength, 25, 28 muscle and, 49, 50, 60, 69, 105
diary, food, 108-111 energy levels, 61, 65-68, 100, 148, 165
diet, balanced ATP (adenosine tri-phosphate), 51, 68
carbohydrates and, 52-53 sugar and, 52
complete meals and, 182-183 as youthfulness quality, 4
fats and, 52-53, 101, 181, 204 equipment needed, 25
protein and, 52-53, 101, 102, 166, 181-182, 204 essential oils, 68
sugar and, 52, 205 European Butter Lettuce Salad, 270, 271i
See also eating program exercise
aging and, 59-60
best choices for, 5, 116
breathing and, 69

THE HAPPY BODY 285

 INDEX

endurance, 59, 60, 69, 112, 167 nutrients in food, 52-53, 101, 102, 204
interval, 59, 60, 69, 112, 167 organic, 52-53, 101, 102, 204
pain and, 49, 61, 82, 117 shopping for, 183
recovery and, 65-66, 68, 69 trigger, 48-49
repetitions and, 117, 117t, 133t, 149t weight loss and, 48-53, 100-102, 104, 106-111
reviewing program for, 133, 149, 165, 166 See also calories; eating program
exercises, individual, 116-117 food program. See eating program
Back Squat, 13, 14i free-choice dinners, 234-275
Bow, 15, 18, 18i about, 234-235
Corkscrew, 15, 19, 19i Asparagus with Shitake Mushrooms, 266, 267i
Cresting Wave, 120, 121i Barbequed Flank Steak, 238, 239i
Encore Bow, 144, 145i Beef-Crust Pizza, 236, 237i
Extended Fly, 134, 135i Broiled Eggplant with Garlic and Italian Seasoning,
Final Bow, 160, 161i 268i, 269
Front Squat 13, 14i European Butter Lettuce Salad, 270, 271i
Fly Up, 138, 139i Ground Turkey Breast with Sauce, 240i, 241
Lift Off, 154, 155i Lemon-Spicy Shrimp, 246, 247i
Jackknife, 15, 17, 17 Lentil Crepes, 256i, 257
Jerzy Squat, 15, 15i, 20, 20i Lentil Stew, 262, 263i
Lying Long, 150, 151i Mashed Cauliflower (Faux Mashed Potatoes), 272i, 273
Overhead Press-Squat, 142, 143i Moroccan Chicken on a Skewer, 242, 243i
Overhead Squat Press, 13, 14i, 15, 23, 24-26, 26i, 28, Palak Paneer, 260i, 261
158, 159i Paneer Jalfrezie, 258, 259i
Rocking Trunk, 140, 141i Poached Halibut with Mint Dressing, 248i, 249
Rolling Wave, 152, 153i Rajma, 264i, 265
Sequence 1 (all exercises), 130-131i, 146-147i, 162-163i Rice Vinegar Shrimp and Cucumbers, 250, 251i
Sequence 2 (all exercises), 146-147i, 162-163i Salmon with Dill Sauce, 252i, 253
Sequence 3 (all exercises), 162-163i Shredded Brussels Sprouts, 274, 275i
Shifting Wave, 136, 137i Spiced Tuna, 254, 255i
Sitting Tower, 126, 127i Turkey Lasagna Without Pasta, 244i, 245
Standing Tall, 118, 119i French Veal and Mushroom Stew, 192i, 193
Table, 15, 16, 16i frittata dishes
Take a Bow, 128, 129i Egg White Frittata with Smoked Salmon, 228, 229i
Take Off, 122, 123i Front Squat, 13, 14i
Tapping Hammer, 124, 125i Fuller, Gwen (testimonial), 132
Working Hinges, 156, 157i

G
See also muscle; strength; training; weightlifting

F
fast-twitch muscle, 28
Ghumman, Ritu (testimonial), 230
gluten, 181
gluteus maximus, 16, 16i
fat, body. See body fat golfing
fats in food training and, 164, 231
balanced diet and, 52-53, 101, 181, 204 Ground Turkey Breast with Sauce, 240i, 241
bread and, 102

H
eggs and, 218
health bars and, 101
high amounts of, 66, 108 Hahamian, Sandra (testimonial), 33
fibromyalgia, 11, 175 Halibut Poached with Mint Dressing, 248i, 249
Finch, Judy (recipe contributor), 207 Hausman, Teri, (testimonial), 113
flexibility, 12i, 13-20, 50, 60 health bars, 101, 104, 106
Degrees of, 15 Hecker, Judith, xiii
measuring, 14i, 15-20 Hemingway, Ernest, 64
Standard of, 13-15, 69 Henderson, Charlie, 10, 22
as youthful quality, 4-6 herbs and spices,182t
food Hoisin Chicken Salad, 210i, 211
addictions to, 48-49 hormones
breakfast, 101 in body, 28, 51, 64, 65, 69
dinner, 102, 104, 106-107 in food, 52, 218
health bars as, 101, 104, 106 hunger, 51-53, 54-55, 165, 231
journal, 108-111 hygiene, spine, 43, 43i
lunch, 102, 104, 106-107

286 THE HAPPY BODY

 INDEX

IIdeal Body Weight, 34, 59-60, 74-81 M

Maahs, Alheli (recipe contributor), 254
body fat and, 34, 35t, 37t, 77, 77i, 78t, 79 maintenance program, 64, 97, 106, 166
body types and, 36, 37t, 79, 80t, 83-96 Mashed Cauliflower (Faux Mashed Potatoes), 272i, 273
calculating, 74-80, 166 massage, 21, 59, 65, 66, 68
Degrees of, 36 Massenet, Jules (“Thai Meditation”), 68
eating program and, 100-102, 104, 106-107, 108-111, McGill, Stuart, xii
133, 149, 165, 166, 204 meals, balanced, 182-183
Ideal Body Weight Index, 35t meat dishes
maintaining, 100, 101 Barbequed Flank Steak, 238, 239i
photographs to measure, 174, 174i Beef-Crust Pizza, 236, 237i
progress and, 117, 149, 165, 166, 168-174 Ground Turkey Breast with Sauce, 240i, 241
progress charts for, 168-171t Moroccan Chicken on a Skewer, 242, 243i
proportions and, 74-77, 80, 81, 166, 168t, 169t, 170t Turkey Lasagna Without Pasta, 244i, 245
Standard of, 34, 35t, 69, 172, 172t, 173t See also chicken dishes; seafood dishes
time to achieve, 80, 81 meat-based proteins, sources, 181t
weight loss and, 49-51, 60, 66-67, 69, 81t, 101 meditation
youthfulness and, 5, 6 benefits of, 60, 67, 68, 69, 105, 164, 180
See also body fat; weight food and, 182
injury music and, 68, 97
overuse and, 70 recovery and, 65-66
prevention, 7, 22, 25, 116, 117 testimonials and, 7, 164, 175, 219, 230, 231
iron supplements, 180 See also recovery
Mellos, Faye (testimonial), 167

JJackknife, 15, 17, 17i

metabolic rate, 48, 49, 50-53, 74
metabolism, 51, 52, 108, 133, 200
Mexican Chicken Cups, 212, 213i
Jerzy Squat, 15, 15i, 20, 20i mindful eating, 182-183
Johnson, Barry (testimonial), 54-55 Moran, Mary Lynn (testimonial), 21
journal, food, 108-111 Moroccan Chicken on a Skewer, 242, 243i
motivation, 4, 21, 48-49
progress in pictures and, 174
K
Kanter, Janis (recipe contributor), 250
testimonials of, 7, 38, 70, 82, 188
muffin top effect, 33
muscle
Kanter, Steven F. (testimonial), 70 aging and, 22-23, 58-60
Kelvin, William Thomson, Lord (quote), 10 ATP (adenosine tri-phosphate) and, 51, 68
Kiel, Judy (recipe contributor), 212, 241, 266, 269 body types and, 36, 37t, 80t, 83-96
knees building, 7, 11, 34, 36, 66-67, 205, 231, 276
aging and, 40i, 59 density and, 34, 66
flexibility and, 12i, 13, 15, 20, 112 endurance and, 49, 50, 60, 69, 105
pain and, 200-201 flexibility and, 12-13
posture and, 40i, 41 Ideal Body Weight and, 74-76, 79, 81
interval training and 59, 60, 69, 112, 167
L
lasagna dishes
leanness and, 30, 34
nutrition and, 48-53, 180-183
posture and, 39
Turkey Lasagna Without Pasta, 244i, 245 physique and, 79
lavender essential oil, 68 proportion of, 168t, 169t, 170t
Lemon-Spicy Shrimp, 246, 247i relaxation and, 53, 67-69
leanness, 30-32 speed and, 28
Degrees of, 32, 34 strength and, 5, 22-26
Olympic weightlifting and, 30-32, 79 weight loss and, 49-51, 67
Standard of, 30-32, 69 youthfulness and, 5
as youthful quality, 4-6 See also exercises, individual
Lentil Crepes, 256i, 257 Mushroom Soufflé, 220, 221i
Lentil Stew, 262, 263i music as relaxation, 68, 97, 105, 167
lifting. See weightlifting Myers, Susan (testimonial), 97
lunch foods, 102, 104, 106-107
Luskin, Don (testimonial), 103

THE HAPPY BODY 287

 INDEX

N
Nawn, Lori (testimonial), 189
plant based proteins, sources, 181t
Poached Halibut with Mint Dressing, 248i, 249
posture, 39-43, 51
Neidig, Christy (recipe contributor), 193, 242, 273, 274 aging and, 40-41, 58-59
nervous system degeneration of, 40-41, 59, 60
parasympathetic, 7, 49, 67-68 Degrees of Good, 42-43
sympathetic, 67-68 exercise and, 60
nutrients in food, 52-53, 101, 102, 204 improvement of, 41, 41i
bodily needs for, 64, 65, 133, 149 pain and, 39, 40
pressure cooker and, 186 Standard of Good, 42, 69
nutrition and training, 48-53, 180-183 as youthful quality, 5
nuts, 102 pregnancy and weight gain, 189, 230
pressure cooker, 186
processed foods
O
obesity, 34, 40, 42
effect on health, 52, 181
progress, charting, 168-174
Oliver, Terry (testimonial), 205 protein
Olympic “Snatch,” 7, 23, 23i balanced diet and, 52-53, 101, 102, 166, 181-182, 204
Olympic weightlifting in eggs, 204, 218
flexibility and, 13 health bars and, 101
leanness and, 30-32, 79 ratio in diet, 104
nutrition and, 180-183 sources of, 181t
Overhead Squat Press and, 13, 14i, 15, 23, 24-26, 28, vegetarians and, 108, 181
158, 159i
relaxation and, 53, 69
speed and, 6, 28
strength and, 7, 22-23, 24
R
Rajkovich, Robin (testimonial), 175-176
training and, 6, 7, 13, 69 Rajma, 264i, 265
youthfulness and, 4-6, 116 recovery, 64-69
omelet dishes in exercise, 65-66, 68, 69
Tomato, Onion & Basil Omelet, 222i, 223 pain and, 65, 66
organic food, 52-53, 101, 102, 204 See also meditation
osteopenia, 200, 201 rejuvenation, 68-69
osteoporosis, 40, 42, 59, 132, 181 relaxation, 67-68, 69
Overhead Squat Press, 13, 14i, 15, 23, 24-26, 28, 158, 159i aging and, 60
overweight, 37t, 80, 104 in exercise, 69
Ideal Body Weight and, 34, 37t, 66, 79, 166 music and, 68, 97, 105, 167
testimonials and, 27, 54-55, 167, 188, 205, 276-277 techniques for, 68, 68i
Ovid (quote), 64 weight loss and, 53
restaurants, eating out in, 104, 106
Rice Vinegar Shrimp and Cucumbers, 250, 251i
P
pain
Roman, Robert, 22
Roizen, Heidi (testimonial), 44-45
aging and, 59 running
exercise and, 49, 61, 82, 117 pain from, 38, 112
flexibility and, 50 recommendations for, 50, 51, 59, 105
improvements from, 11, 21, 22, 70, 112, 117, 165, 175, recovery and, 65, 68
205, 276 weight loss and, 49-50
musculoskeletal, 59
recovery time and, 65, 66
testimonials in, 61, 70
tracking of, 108
S
salads, 204-215
Palak Paneer, 260i, 261 about, 204
Paneer Jalfrezie, 258, 259i Balsamic Onion Salad with Steak, 206i, 207
parasympathetic nervous system, 7, 49, 67-68 Beef Lettuce Wraps, 208, 209i
Peale, Norman Vincent (quote), 4 European Butter Lettuce Salad, 270, 271i
photographs and progress, 174, 174i Hoisin Chicken Salad, 210i, 211
leanness and, 32i Mexican Chicken Cups, 212, 213i
posture and, 41i Salmon Cups, 214i, 215
Pietz, Amy (testimonial), 11 See also vegetable dishes
Pilates, 11, 34, 38, 188 Salmon Cups, 214i, 215
pizza dishes
Beef-Crust Pizza, 236, 237i

288 THE HAPPY BODY

 INDEX

salmon dishes Standard

Egg White Frittata with Smoked Salmon, 228, 229i of Ideal Body Weight, 34, 35t, 69
Salmon Cups, 214i, 215 of Happy Body, 172
Salmon with Dill Sauce, 252i, 253 of Good Posture, 42, 69
Tomato Stuffed with Egg Whites and Salmon Paste, of Flexibility, 13-15, 69
224, 225i of Leanness, 30-32, 69
Scheffler, Helen (testimonial), 219 of Speed, 28, 69, 172
Schwab, Peter E. (testimonial), 276-277 of Strength, 22-25, 69, 172
seafood dishes testing, 172, 172t, 173t
Lemon-Spicy Shrimp, 246, 247i of Youthfulness, 60, 69, 74, 117, 172, 172t, 173t
Poached Halibut with Mint Dressing, 248i, 249 Stanford, William (testimonial), 29
Rice Vinegar Shrimp and Cucumbers, 250, 251i steak dishes
Salmon with Dill Sauce, 252i, 253 Balsamic Onion Salad with Steak, 206i, 207
Seafood Stew, 196i, 197 Barbequed Flank Steak, 238, 239i
Spiced Tuna, 254, 255i Stefik, Barbara (recipe contributor), 215
See also chicken dishes; meat dishes stews
Seafood Stew, 196i, 197 French Veal and Mushroom Stew, 192i, 193
sequences, exercises Lentil Stew, 262, 263i
Sequence 1 (all exercises), 130-131i, 146-147i, 162-163i Seafood Stew, 196i, 197
Sequence 2 (all exercises), 146-147i, 162-163i strength, 22-26, 60, 117
Sequence 3 (all exercises), 162-163i Degrees of, 25, 28
Shah, Komal (recipe contributor), 257, 258, 261, 262, 265 flexibility and, 12, 13, 148
Shredded Brussels Sprouts, 274, 275i Olympic weightlifting and, 7, 22-23, 24
shrimp dishes Overhead Squat Press and, 13, 14i, 15, 23, 24-26, 28,
Lemon-Spicy Shrimp, 246, 247i 158, 159i
Rice Vinegar Shrimp and Cucumbers, 250, 251i Standard of, 22-25, 69, 172
Seafood Stew, 196i, 197 testing, 15, 172, 172t, 173t
slow-twitch muscle, 28 training and, 44, 49-50
snacks weight loss and, 49-51, 66
consumption of, 29, 100, 101-102, 133, 164, 165, 166, as youthful quality, 4-6
218 See also exercises, individual; weightlifting
scheduling, 104, 106, 107
soufflé dishes stress, 44, 148, 176, 231
Mushroom Soufflé, 220, 221i jobs and, 11, 38, 175
soups & stews, 186-199 recovery and, 67
about, 186-187 structural aging, 40-41, 42
Cauliflower and Spinach Soup with Tarragon, 190, 191i sugar
Chicken Vegetable Medley Soup, 194, 195i balanced diet and, 52, 205
French Veal and Mushroom Stew, 192i, 193 blood levels of, 29, 100
Seafood Stew, 196i, 197 calories and, 29, 101, 200-201
Spicy Beef Soup, 198, 199i cravings and, 101, 219
speed, 13, 15, 28, 51, 60 energy and, 52, 68
Degrees of, 28 supplements
Olympic weightlifting and, 6, 28 calcium, 132
Overhead Press Squat and, 28 diets and, 49
Standard of, 28, 69, 172, 172 iron, 180
as youthful quality, 4-6, 172t, 173t sympathetic nervous system, 67-68
Spiced Tuna, 254, 255i

T
spices and herbs, 182t
Spicy Beef Soup, 198, 199i
Spinach Pancakes, 226i, 227 Table, 15, 16, 16i
spine “Thai Meditation” (Jules Massenet), 68
aging and, 58 thirteen body types, 36, 37t, 83-96
decompression (hygiene) for, 43, 43i Type 1, The Happy Body, 84
flexibility and, 17, 17i, 18, 18i, 19, 19i Type 2, The Gymnast, 85
posture and, 40-41 Type 3, The Scale Watcher, 86
sports, best choices of, 5, 116 Type 4, The Lineman, 87
squats, 13-15 Type 5, The Gym Member, 88
Back, 13, 14i Type 6, The Sumo Wrestler, 89
Front, 13, 14i, 126, 127i Type 7, The Sitter, 90
Jerzy, 15, 15i, 20, 20i Type 8, The Bodybuilder, 91
Overhead Squat Press, 13, 14i, 15, 23, 24-26, 28,
158, 159i

THE HAPPY BODY 289

 INDEX

Type 9, The Fashion Model, 92

Type 10, The Twig, 93
Type 11, The Dieter, 94
W
Walsh, Kelly (testimonial), 82
Type 12, The Dancer, 95 Walton, Ray, (testimonial), 112
Type 13, The Mountain Climber, 96 Wayne, Cheryl (testimonial), 27
Tomato, Onion & Basil Omelet, 222i, 223 weekly food journal, 108, 109t, 111t
Tomato Stuffed with Egg Whites and Salmon Paste, weight
224, 225i body types, and, 36, 37t, 80t, 83-96
tracking progress gain, 34, 100, 102, 104
youthfulness, 172, 172t, 173t loss, 29, 33, 38, 44-45, 54-55, 61, 102, 230
training nutrition and, 48-53, 180-183
athletic, 6, 64 over, 34, 37t, 66, 79, 80, 104, 166
decompression, spine and, 43, 43i pregnancy and, 189, 230
nutrition and, 48-53, 180-183 proportions and, 74-77, 168t, 169t, 170t
Olympic weightlifting and, 6, 7, 13, 69 testimonials and, 27, 54-55, 167, 188, 205, 200-201,
relaxation and, 67, 69 276-277
strength, 44, 49-50 under, 34, 37t, 80t, 104, 166
See also exercises, individual; weightlifting See also Ideal Body Weight
trigger foods, 48-49 weight, body. See Ideal Body Weight
turkey dishes weight loss
Ground Turkey Breast with Sauce, 240i, 241 calorie consumption, 51-53, 58, 102, 104
Turkey Lasagna Without Pasta, 244i, 245 difficulty of, 49
tuna dishes food choices and, 48-53, 100-102, 104, 106-111
Spiced Tuna, 254, 255i metabolic rate and, 50-53
process for successful, 49-53

U
trigger foods and, 48-49
weightlifting
UCLA Acosta Training Center, 6 Clean and Jerk, 22-23
underweight, 34, 37t, 80t, 104, 166 coaching and, 4, 6, 22, 28
decompression (spine) and, 43, 43i
dumbbells, use of, 25-26, 133, 149, 165
V
vegetable dishes
leanness and, 30
nutrition and, 180-183
Olympic, 5, 6, 7, 10, 13, 23, 24, 28, 30, 67, 69, 116,
Asparagus with Shitake Mushrooms, 266, 267i 180
Broiled Eggplant with Garlic and Italian Seasoning, Overhead Squat Press and, 13, 14i, 15, 23, 24-26, 28,
268i, 269 158, 159i
Cauliflower and Spinach Soup with Tarragon, 190, 191i recovery and, 67-68
Chicken Vegetable Medley Soup, 194, 195i relaxation and, 67-69
European Butter Lettuce Salad, 270, 271i speed and, 4-6, 28
Lentil Crepes, 256, 257i squats and, 13-15, 24
Lentil Stew, 262, 263i strength and, 22
Mashed Cauliflower (Faux Mashed Potatoes), 272i, 273 See also exercises, individual; strength; training
Mushroom Soufflé, 220, 221i Weiss, Eric L., xi-xii
Palak Paneer, 260i, 261 Werdegar, Helen (recipe contributor), 208
Paneer Jalfrezie, 258, 259i White, Janelle L. (testimonial), 188
Rajma, 264i, 265 Wilson, Reno (testimonial), 79
Shredded Brussels Sprouts, 274, 275i
Spinach Pancakes, 226i, 227
Tomato, Onion & Basil Omelet, 222i, 223
Tomato Stuffed with Egg Whites and Salmon Paste, Y
yoga, 7, 34, 188
224, 225i
See also salads yogurt, 102
vegetables youthfulness
choices of, 183t exercise and, 5, 59-60, 69, 117, 277
protein from, 181t flexibility and, 12
ratio in diet, 204 Olympic weightlifting and, 4-6, 116
vegetarian diet qualities of, 4-6, 10
protein sources for, 181, 181t rejuvenation and, 68
eating program and, 108 Standards of, 60, 69, 74, 117
vitamins in food 52-53, 101, 102, 204 strength and, 22
testing, 172, 172t, 173t

290 THE HAPPY BODY

 ABOUT THE AUTHORS

A
niela 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.
 The
Happy Body

The Happy Body

W H AT I S D I F F E R E N T A B O U T
THE HAPPY BODY PROGRAM?

NUTRITION EXERCISE RELAXATION T H E S I M P L E S C I E N C E O F N U T R I T I O N , E X E R C I S E , A N D R E L A X AT I O N

1 2 3
LOSING WEIGHT GETTING USING
WITHOUT GIVING UP OFF THE RELAXATION
YOUR FAVORITE FOODS TREADMILL TO BE LEAN
Most people lose weight and Another reason why people lose The final reason why people lose
gain it back because, to lose weight and gain it back is that they weight and gain it back is that
fat, they have to give up the choose an endurance exercise, they never find time for relaxation.
things they love to eat and drink: like running on a treadmill, that After they finish exercising they
bread, sugar, chocolate, meat, not only burns fat but also muscle. rush out of the door with long
potatoes, rice, beans, coffee, and As a result, after exhausting and, lists of things to do. When people
alcohol. The other reason is that even worse, injuring themselves, are active in this way, they burn
people dislike counting calories. they drift back to their old ways up sugar and muscle for energy.
The Happy Body food program rationalizing they must eat more On the other hand, when they
enables people to lose fat and to overcome fatigue. Ultimately, are relaxed they burn up fat. In
keep it off, as well as gain muscle doing more and more, faster and fact they burn the most fat while
without an obsessive way of faster jeopardizes people’s efforts sleeping. Therefore, The Happy
measuring or giving up favorite to build a better body. The Happy Body program relaxes people
foods. Body exercise program teaches during and after exercising.
people how much is too little and
how much is too much to lose
fat and gain muscle efficiently.

If you met me over lunch and asked why something finally worked for me, The Happy Body is
what I’d tell you about how I gave up cardio, Peeps, and Christmas cookies and gained a stellar
cholesterol count, Hermes belts, and, finally, True Religion jeans. The Gregoreks are more than
teachers—they are gurus… a way to self-realization.

Jerzy Gregorek
CHR I STI N E VAN DE VE LD E , G E NT RY M A G A Z INE

Aniela &
Their approach to fitness is distinctly different from that of the average crunch-and-run trainers...
“The original treadmills were used to punish prisoners,” says Jerzy. “Exercise should not be
punishment. The more you run, the weaker and less flexible you become.”
CHR I STI N E L EN NON, W M A G A Z INE
www.thehappybody.com $56.95

It’s hard to imagine pairing the words “happy” and “competitive ISBN 978-0-9962439-2-6

weightlifting”—think of all that straining and grunting!—but 5 5 6 9 5

the duo are smiling examples of their own regimen, and their ANIELA & JERZY GREGOREK
clients can’t seem to sing their praises enough.
CAR O LY N E ZI N KO, S A N F RA NC IS C O C H RONICLE
9 780996 243926

LE A N, I D E A L BO DY W E I G H T, FLE X I B LE , S T RO N G, FA S T, GO O D P OS T U R E
THE
Book Design: Alexander Atkins Design, Inc. Gym Photography: Jeff Boxer Food Photography: Jeff Sarpa HAPPY BODY
PRESS