Chris Johnson 
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.

Table of Content

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 p H 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

III Eat 87

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

About the author

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.