On Target Living: Your Guide to a Life of Balance, Energy, and Vitality
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More About This Title On Target Living: Your Guide to a Life of Balance, Energy, and Vitality


Make your company—its employees and its culture—healthier inside and out

Energy and wellness are of ever increasing importance. With an increase productivity and job satisfaction that come from a healthier life, now is the time to get healthy. A poor food environment and the demanding pace of modern day life continue to contribute to a downward spiral of health, On Target Living offers focused strategies to achieve positive results. Everyone knows that exercise and physical movement contribute to better health, energy, and performance. The challenge comes with knowing what to do and how to do it. Author Chris Johnson has taught thousands how to live a life in balance, and here he shares his practices with you.

  • Developing healthy eating habits
  • Incorporating exercise into daily routines
  • Prioritizing rest and rejuvenation
  • Learning the keys to living well and applying this knowledge to enhanced performance, increased productivity, and positive results for your life and work

The journey to optimal health and performance begins with the ideas in On Target Living. Building sustainable changes into your company culture will decrease health risks and sick days while contributing to higher productivity rates, but these improvements will also contribute to healthier and more enjoyable lives for your employees.


CHRIS JOHNSON is a nationally recognized speaker and author. He is the founder and CEO of On Target Living, a wellness consulting company that helps organizations achieve fitness goals and increase efficiency. He regularly speaks to businesses on the health and wellness strategies needed to infuse energy into their lives and increase productivity in the office. Chris holds a master's degree in exercise physiology and certifications from the American College of Sports Medicine and the American Council on Exercise.


Acknowledgments v

Introduction vii

I Laying the Foundation for Optimal Health and Performance! 1

1 What’s Possible in Your Life? 3

2 The Elephant in the Room 12

3 Let Food Be Your Medicine 18

4 The World Is Flat? 22

5 Aging Well versus Anti-Aging! 26

6 Cellular Health 31

7 pH Balance—The Missing Link to Amazing Health 36

8 Laying the Foundation 46

II Rest and Rejuvenation 51

9 Life Balance 53

10 Is Stress Melting You Down? 59

11 Hormonal Harmony and Your Health 70

12 Building Your Rest and Rejuvenation Toolbox! 74


13 So What Is Nutrition? 89

14 Read the Label 95

15 Going Organic 103

16 What Are We Drinking? 108

17 Macronutrients/Food Target: The Core of On Target Living Nutrition 119

18 Carbohydrates—Fuel Your Body! 122

19 Proteins—Build Your Body! 137

20 Fats—Heal Your Body! 152

21 Superfoods—Eat Like a Super Hero! 176

22 The Art and Science of Dieting 188

23 How to Feed Your Kids: Lessons Learned Living with the ‘‘Health Freak’’ 204

24 Creating a Healthy Food Environment 211

25 Recipes 218

IV Move 233

26 Let’s Get Moving 235

V Your Final Journey 261

27 Your Body Is Always Talking to You! 263

28 Know Your Numbers and Improving Your Numbers 273

29 Why and Why Not? 299

Index 303