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Gold Medal Fitness: A Revolutionary 5-Week Program [Kindle Edition]

Dara Torres
3.9 out of 5 stars  See all reviews (23 customer reviews)

Kindle Price: $11.99
Sold by: Random House LLC

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Book Description

Dara Torres has been to the Olympics five times, she's won twelve medals, and now, at the age of 42, she still competes with girls half her age and is one of the most celebrated swimmers of all time. But you don't need to list her accolades to understand why people admire her athleticism so much—just look at her! Perfect abs, enviable arms—she's as strong as can be and continues to redefine established wisdom about staying in shape at any age. So, what's her secret?
In Gold Medal Fitness you'll find all of Torres's tips for getting back into the game and staying in shape for many years to come. Her unique combination of stretching and strengthening exercises both tone and elongate your muscles, leaving you with that perfectly sculpted and slender shape. And in this revolutionary 5-week program, she's adapted her workout plan for you!
Torres will take you step by step through a nutrition plan to prepare for the workouts. She'll walk you through the strengthening and stretching exercises, including the Ki-Hara method that has transformed her body. She'll give you hints on how to enjoy your cardiovascular activities. And, finally, she'll share her wisdom about rest and recovery and why it is as essential for your body as your training.
Whether you're looking to lose those last ten pounds or get back into a sport that you used to love, Gold Medal Fitness will produce the results that you want, reignite how you feel in your own skin, and change your lifestyle.

From the Hardcover edition.

Editorial Reviews


“I've always admired Dara's commitment to athleticism and come on, who wouldn't envy that physique? Gold Medal Fitness is a great combination of exercises, nutritional wisdom, and inspiration for anyone who wants to get in better shape.” —Jillian Michaels, author of Making the Cut
“In this book, Dara Torres shares her well-informed guidance—developed over years of Olympic training with the best of the best. Her thoughtful recommendations about health and nutrition include easy-to-follow exercises and advice about food that go beyond weight-loss recommendations to useful, adaptable concepts to enhance most people’s daily living.” – Dr. Sanjay Gupta
“Dara Torres delivers once again with sound physical, nutritional and psychological advice that can help unleash the inner Olympian in all of us! Her principles are particularly relevant for women of all ages. Dara's program works because it is smart and sophisticated, but it is transforming because it is sustainable!” —Dr. Jennifer Ashton, M.D., Ob-Gyn, CBS News Medical Correspondent and author of The Body Scoop for Girls

From the Hardcover edition.

About the Author

Dara Torres has set three world records and brought home twelve Olympic medals, including four golds. She is the first American swimmer to have competed in five Olympic Games. She is the author of Age is Just a Number and lives in Florida with her daughter, Tessa. 

From the Hardcover edition.

Product Details

  • File Size: 4106 KB
  • Print Length: 224 pages
  • Publisher: Harmony; 1 edition (May 4, 2010)
  • Sold by: Random House LLC
  • Language: English
  • ASIN: B0036S49Q4
  • Text-to-Speech: Enabled
  • X-Ray:
  • Word Wise: Not Enabled
  • Lending: Not Enabled
  • Amazon Best Sellers Rank: #527,568 Paid in Kindle Store (See Top 100 Paid in Kindle Store)
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Customer Reviews

Most Helpful Customer Reviews
157 of 157 people found the following review helpful
5.0 out of 5 stars Good book if you're serious about fitness May 17, 2010
I bought this book even though I am a man and a senior citizen because I admire Dara Torres and also because I heard her talk about her approach to dynamic stretching. If you are serious about your fitness this is an excellent book that covers all the areas - stretching, diet, strength, cardio fitness, and active rest and recovery. Also I like her perspective as a person who has been successful in overcoming the challenges of competing at a world-class level although twice the age of many of her fellow competitors.

As I write this the only other reviewer gives the book one star, essentially for two reasons. First the reviewer says you need access to a gym, a cable system and a partner to make use of the book. Second the reviewer claims the five week timeframe shown on the cover is misleading because the program will take 15 weeks to complete. Regarding the first criticism, while some of the exercises require equipment not all do - many of the stretches require nothing more than your own body. In addition, one should ask where fitness ranks among your priorities - is joining a gym all that difficult for most people who take fitness seriously? YMCA's are everywhere and not all that expensive. In addition, Dara mentions inexpensive equipment such as a BOSU and resistance bands. I belong to a gym and also have a BOSU and resistance bands at home. This is not expensive or exotic equipment. I was in a gas station convenience store last week and I noticed cigarettes cost $50 a carton - now that's expensive, not to mention they will kill you.

Regarding the five week time frame, I have a couple of points. First Dara says she picked five weeks because she thinks it will take the average person about five weeks to LEARN the exercises.
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39 of 42 people found the following review helpful
3.0 out of 5 stars Good Exercise Tips, but Poor Nutritional Advice September 2, 2010
As a swimmer, I was really excited about reading this book. I enjoyed the sections detailing Torres' physical routines as well as her advice and attitudes regarding exercise, but was disappointed with much of the rest.

The food and nutrition chapter is not really worth reading as the advice Torres gives is misguided at best. She says that all people should take dietary supplements because "we cannot get everything we need from food." This is untrue. Torres also continually refers to "clean" food, which is apparently unprocessed food, but she later suggests that low-sodium, packaged or frozen foods are acceptable and that Klondike bars and Fudgsicles make good desserts. She also calls mayonnaise a dairy product (it is made from an emulsion of oil and eggs) and says mustard is laden with sugar (perhaps processed mustard is, but traditional mustards are not), which also make me feel a bit leery about her food recommendations. Furthermore, the 35-day meal plan she provides does not have nearly enough calories for an active person. I also wonder how different her diet actually is from her suggested plan, especially as it is not representative of the "several small meals" she says she eats most of the time.

Fortunately, the chapters on strength training and stretching seem useful and good additions to a cardio routine. The photos and descriptions are clear and helpful. The techniques and progression training methodology also seem very well thought out. It is true that machines are required for some of her strength training moves, but they aren't unusual ones. A minor detail unrelated to the exercises is the incorrect explanation of Ki-Hara, the stretching technique, as being two Chinese words, when they are actually two Japanese terms.
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23 of 24 people found the following review helpful
5.0 out of 5 stars Practical advice from an elite athlete June 7, 2010
Format:Kindle Edition
I really enjoyed reading Dara's new book and I disagree with some of the previous reviews. I thought the book was straightforward and liked the fact that Dara writes it for the masses, not just her colleagues who are other elite athletes. The exercises can all be done from home and she also gives tips on how to do the Ki-Hara workouts that helped her to reshape her body after having a baby, and also helped her to combat the arthritis pain she had in her knee. The nutrition part of the book is also quite simple and perfect for someone who doesn't want to do a lot of cooking or meal planning. This is one of the few fitness books that I've read cover to cover and have gone back to for advice. I know that I will never be in the shape that Dara is in, but I can utilize her advice to lose weight and gain energy.
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10 of 10 people found the following review helpful
5.0 out of 5 stars Gold Medal Fitness by Dara Torres August 9, 2010
Format:Hardcover|Verified Purchase
I am a group exercise instructor and a Pilates instructor. I really admire Dara Torres and wanted to know how she trains. This book gives really good advice for the older athlete or average person trying to stay in shape. She focuses on core strength and flexibility and emphasizes the need to listen to your body. I've included her exercises and stretching techniques in my own workout. I've also included the techniques in my senior fitness class. The seniors feel the difference in their bodies and feel more stable as a result.
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4 of 4 people found the following review helpful
5.0 out of 5 stars GOLD MEDAL WINNER September 26, 2010
Format:Hardcover|Verified Purchase
GOLD MEDAL WINNER...very easy to read and follow. Complete directions, and many foods, exercieses and routines to choose from. Appropriate for all ages, with easy ways to modify most exercises. Totally satasified. Purchased for both of my grown daughters.
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Most Recent Customer Reviews
5.0 out of 5 stars Wish I had a body like that.
Haven't had a chance to read it yet. Have watched her in the Olympics. Wish I had a body like that.
Published 3 months ago by Nancy A. Stevens
5.0 out of 5 stars Quick read. Training methodology for older Olympian.
Quick read.
Training methodology for older Olympian.
Published 4 months ago by Hooper
1.0 out of 5 stars One Star
Published 5 months ago by Gordon R. Latter
5.0 out of 5 stars god medal fitness book
i love to swim and have coached high school swimming. However at my age (60-70) I thought I could use some of her techniques in my home pool. Read more
Published 13 months ago by Yvonne C. Richardson
5.0 out of 5 stars I saw immediate results
The exercises don't seem like much, and it's hard to keep up the discipline of doing it, but if you swim, you will notice an immediate greater strength and balance in the water.
Published 17 months ago by Dulwich Hill
4.0 out of 5 stars It's what you focus on
Really appreciated the perspective of a woman my age, getting out to achieve her goal. No matter what would have been considered the 'normal'.
Published 22 months ago by Meghann Stewart
5.0 out of 5 stars Like the book, like Dara's perspective
very helpful!

really like the resistance stretching!
this book is a good support book for the resistance stretching book

buy them both
Published on February 9, 2013 by Kathleen Hinkle
4.0 out of 5 stars Easy read but photos and stretching instructions are confusing
I don't like the diet section but the rest of the book is a combination of motivational talk and good instruction on exercising at any age. Read more
Published on October 27, 2012 by A. Trevino
5.0 out of 5 stars Fitness
I found this book very informative and interesting. I liked the stretching information in it. Dara is an awesome athlete.
Published on May 5, 2012 by Judith Krodel
4.0 out of 5 stars Fun workout routine
The workouts are low impact, but easy to build up to.
Very fun, but cardio has to be incorporated at least twice a week to keep results improving.
Published on March 28, 2012 by vsg
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