What do you think?
Rate this book
The Core 4: Embrace Your Body, Own Your Power
At Last, a No-Bullsh*t, Shame-Free Strength Transformation Program
Since 2011, nutrition and fitness expert Steph Gaudreau has impacted the lives of thousands of women through her fierce-love approach to strength and badassery, what she calls The Core 4. The success of her program can be found in the astounding health results from those women who have tried it--including muscle definition, body confidence, restful sleep, and a strong powerful outlook that permeates every facet of life.
In THE CORE 4 Steph finally offers women a strong body and mind achieved through minimal time on the treadmill, simple workouts, targeted nutrition (that is also delicious!), and mindset practices with clear results. When you focus on The Core 4--Eat Nourishing Foods, Move with Intention, Recharge Your Energy, and Empower Your Mind--you give yourself the gifts of care, strength, and resiliency, and take a powerful step toward the life you want.
"By refusing to let your weight measure your worth. By nourishing your body. By listening to your intuition as a guide. By taking your power back. I guarantee you'll start feeling energetic, active, confident, strong, resilient, and ready to change the world."--Steph Gaudreau
Since 2011, nutrition and fitness expert Steph Gaudreau has impacted the lives of thousands of women through her fierce-love approach to strength and badassery, what she calls The Core 4. The success of her program can be found in the astounding health results from those women who have tried it--including muscle definition, body confidence, restful sleep, and a strong powerful outlook that permeates every facet of life.
In THE CORE 4 Steph finally offers women a strong body and mind achieved through minimal time on the treadmill, simple workouts, targeted nutrition (that is also delicious!), and mindset practices with clear results. When you focus on The Core 4--Eat Nourishing Foods, Move with Intention, Recharge Your Energy, and Empower Your Mind--you give yourself the gifts of care, strength, and resiliency, and take a powerful step toward the life you want.
"By refusing to let your weight measure your worth. By nourishing your body. By listening to your intuition as a guide. By taking your power back. I guarantee you'll start feeling energetic, active, confident, strong, resilient, and ready to change the world."--Steph Gaudreau
- GenresHealthNonfictionFitness
304 pages, Hardcover
First published July 30, 2019
108 people are currently reading
1097 people want to read
About the author
Stephanie Gaudreau
7 books28 followersSteph Gaudreau's mission is to help women create bigger, bolder, fiercer lives -- by building health from the inside out.
She's a Nutritional Therapy Consultant, author, blogger, coach, podcaster, and the creator of the former Stupid Easy Paleo.
Steph wrote the best-seller The Paleo Athlete: A Beginner's Guide to Real Food for Performance in 2014, and her award-winning book, The Performance Paleo Cookbook: Recipes for Eating Better, Getting Stronger & Gaining the Competitive Edge (Page Street Publishing, 2015). Her latest book, The Core 4, due out in July 2019, shares her Core 4 pillars of health (HarperOne).
Steph has a chart-topping 2x weekly podcast, Harder to Kill Radio, where she talks all things fitness, nutrition and mindset about how to build unbreakable humans. To date, it's had over 1.5 million downloads. She's also the creator of the wildly popular health program, the Core 4 Program, and the Women's Strength Summit.
Steph's an accomplished strength coach (USA Weightlifting Level 1) and is the creator of fitness programs like Made Strong, Basic Barbell, and Oly Lifting Basics. She coached olympic weightlifting at CrossFit Fortius in San Diego for 3.5 years and holds numerous CrossFit certifications.
In addition, Steph's an international speaker on the subjects of nutrition and strength training, giving talks at PaleoFX, AHS, and AHS New Zealand. Steph's been recognized in the media by publications such as Outside Magazine, Triathlete and SELF, has appeared on ESPN Radio, and her blog was named by Greatist as one of its 15 Must-Read Health and Happiness blogs of 2016. Scroll down to see more media appearances.
She lives in San Diego with the loves of her life, her Scottish husband Z and her cat Ellie. When she's not lifting heavy stuff, you can find her tending to her garden, standing on the dining room table to get the perfect food photo shot, getting her ass kicked at Brazilian jiu jitsu, and reading about how to be a better human.
She's a Nutritional Therapy Consultant, author, blogger, coach, podcaster, and the creator of the former Stupid Easy Paleo.
Steph wrote the best-seller The Paleo Athlete: A Beginner's Guide to Real Food for Performance in 2014, and her award-winning book, The Performance Paleo Cookbook: Recipes for Eating Better, Getting Stronger & Gaining the Competitive Edge (Page Street Publishing, 2015). Her latest book, The Core 4, due out in July 2019, shares her Core 4 pillars of health (HarperOne).
Steph has a chart-topping 2x weekly podcast, Harder to Kill Radio, where she talks all things fitness, nutrition and mindset about how to build unbreakable humans. To date, it's had over 1.5 million downloads. She's also the creator of the wildly popular health program, the Core 4 Program, and the Women's Strength Summit.
Steph's an accomplished strength coach (USA Weightlifting Level 1) and is the creator of fitness programs like Made Strong, Basic Barbell, and Oly Lifting Basics. She coached olympic weightlifting at CrossFit Fortius in San Diego for 3.5 years and holds numerous CrossFit certifications.
In addition, Steph's an international speaker on the subjects of nutrition and strength training, giving talks at PaleoFX, AHS, and AHS New Zealand. Steph's been recognized in the media by publications such as Outside Magazine, Triathlete and SELF, has appeared on ESPN Radio, and her blog was named by Greatist as one of its 15 Must-Read Health and Happiness blogs of 2016. Scroll down to see more media appearances.
She lives in San Diego with the loves of her life, her Scottish husband Z and her cat Ellie. When she's not lifting heavy stuff, you can find her tending to her garden, standing on the dining room table to get the perfect food photo shot, getting her ass kicked at Brazilian jiu jitsu, and reading about how to be a better human.
Ratings & Reviews
Friends & Following
Create a free account to discover what your friends think of this book!
Community Reviews
Displaying 1 - 19 of 19 reviews
November 13, 2019
Steph Gaudreau is a breath of fresh air in the fitness industry - I love her straight-talking, no BS approach and emphasis on empowering women to feel better in their bodies and about their bodies. I would highly recommned her Harder to Kill Radio podcast.
I found this book useful and inspiring though I did not follow it as a 30-day plan because that's not the way I roll! However, I have neverthless read it cover to cover and incorporated a lot of Steph's ideas.
My only minor quibble with this is in regard to the dietary advice. The author does not espouse calorie controlled, restrictive diets which is great; however, the dietary plan she lays out is effectively a Paleo style diet which to me, IS restrictive in as much as whole food groups are off limits. In addition, this way of eating is expensive and I would have liked to see it acknowledged that not all readers are in the priveliged subset of the population that can afford to eat like this even if they want to. This is the only factor stopping this from being a 5 star read, for me.
I found this book useful and inspiring though I did not follow it as a 30-day plan because that's not the way I roll! However, I have neverthless read it cover to cover and incorporated a lot of Steph's ideas.
My only minor quibble with this is in regard to the dietary advice. The author does not espouse calorie controlled, restrictive diets which is great; however, the dietary plan she lays out is effectively a Paleo style diet which to me, IS restrictive in as much as whole food groups are off limits. In addition, this way of eating is expensive and I would have liked to see it acknowledged that not all readers are in the priveliged subset of the population that can afford to eat like this even if they want to. This is the only factor stopping this from being a 5 star read, for me.
September 29, 2019
While I don't think this book was right for me where I am now, I think it's full of really good information. It makes it simple, easy, and not overwhelming to eat healthy, exercise moderately and try to change your mindset with values exercises, journal prompts, etc. Personally, I could do with a whole book just on mindset by Stephanie right now. I found myself thinking, "easy enough to say BUT HOW". Workouts are super manageable, recipes look yummy. If I were actually committing to doing the program in full, I'd need a spreadsheet calendar with what to do when, to map it out better. I'd also love to see something like the Whole30 Day by Day journal but for this program.
May 31, 2020
What I learned: Lift weights, don't focus on cardio. Use basic exercises - squats, deadlifts, push ups, rows, etc. Shift goals do strength - not weight loss. Be prepared for meals. Don't be too restrictive.
November 7, 2020
I've followed Steph Gaudreau for years on social media and always find her down-to-earth messages incredibly refreshing. In a world of "fitspo" and "thinspiration" that can be damaging to women, Steph comes through with hard truths that make me think about the media we consume and the lies we're told by the diet and fitness industries.
I preordered this book very soon after she announced it but it's taken me until now to read it. Core 4 was exactly what I needed here at the end of 2020. I used to strength train for years and am a long-distance runner but, between the pandemic and developing thyroid issues, 2020 halted me in my tracks. It's been incredibly frustrating feeling like I was back at square one with my fitness levels, but reading the Core 4 reminded me in many ways of how I felt 5+ years ago when I really began my fitness journey.
The Core 4 is broken down between 4 core pillars - nourishment, movement, energy, and mindfulness - and Steph explains to the reader that there needs to be a certain balance between the 4 in your life. If you're overdoing it in one area, you're likely neglecting another and that could be affecting your overall health goals.
I really appreciated the fact that following the Core 4 is not a big time commitment. It's not going to consume your life for 30 days. After an initial review of each pillar, Steph lays out very simple Core 4 assignments to follow for 30 days. Some of them only involve reading a paragraph or two that day! I liked the workouts she provides because all of the Level 1 activities could be done at home. I didn't follow the nourishment track too closely because I've developed a very similar pattern of eating over the years and it wasn't terribly different from a Whole30 or 21DSD except that Steph removes some of the restricting language those programs use. Out of all the daily exercises, I found the energy and mindfulness ones to be the most useful and I will definitely return to some of them again as needed.
If you're looking for the next fad diet or workout routine, this book isn't for you. But if you're looking to strip your food and fitness down to the basics, if you want do a little more soul-searching and asking yourself why you do and think certain things, then the Core 4 might be for you.
I preordered this book very soon after she announced it but it's taken me until now to read it. Core 4 was exactly what I needed here at the end of 2020. I used to strength train for years and am a long-distance runner but, between the pandemic and developing thyroid issues, 2020 halted me in my tracks. It's been incredibly frustrating feeling like I was back at square one with my fitness levels, but reading the Core 4 reminded me in many ways of how I felt 5+ years ago when I really began my fitness journey.
The Core 4 is broken down between 4 core pillars - nourishment, movement, energy, and mindfulness - and Steph explains to the reader that there needs to be a certain balance between the 4 in your life. If you're overdoing it in one area, you're likely neglecting another and that could be affecting your overall health goals.
I really appreciated the fact that following the Core 4 is not a big time commitment. It's not going to consume your life for 30 days. After an initial review of each pillar, Steph lays out very simple Core 4 assignments to follow for 30 days. Some of them only involve reading a paragraph or two that day! I liked the workouts she provides because all of the Level 1 activities could be done at home. I didn't follow the nourishment track too closely because I've developed a very similar pattern of eating over the years and it wasn't terribly different from a Whole30 or 21DSD except that Steph removes some of the restricting language those programs use. Out of all the daily exercises, I found the energy and mindfulness ones to be the most useful and I will definitely return to some of them again as needed.
If you're looking for the next fad diet or workout routine, this book isn't for you. But if you're looking to strip your food and fitness down to the basics, if you want do a little more soul-searching and asking yourself why you do and think certain things, then the Core 4 might be for you.
October 13, 2023
I heard Steph Gaudreau speak during an interview with Gretchen Rubin. I take a course called the Happiness Project. This months theme is the Body. Steph spoke about her book and the Core 4. I bought right away and read.It is about cultivating resilience and learning a new way. Building a strong foundation. She has a plan that works on 4 Pillars of wellness. #1-eat nourishing foods. #2-Move with intention. #3-recharge your energy. #4- empower your mind.
The pillar I am strongly working on is #3-energy. Focusing on getting into a better sleep routine. Putting down my phone down by 8pm and leaving it in the BR when I sleep. Learning more about the bluelight from the phone and how it causes havoc on your sleep. That sleep is the most important piece of managing your energy. Also, will monitor being on the phone to prevent going down the rabbit hole of social media.
Also, pillar #4-empowering my mind. That my perspective shifts as we change, grow, and learn. First step is being aware of what your inner voice is telling you.
Steph focuses on the concept of the body being perfectly imperfect. She shifted her focus to HEALTH and what the body can do instead of focusing on the scale and weight. Your worth is not found in your physical body despite what society says.
The acronym KISS, or "keep it super simple"
Loved, loved, loved all her information and truly the concrete steps to take action and change.
Have already got started.
The pillar I am strongly working on is #3-energy. Focusing on getting into a better sleep routine. Putting down my phone down by 8pm and leaving it in the BR when I sleep. Learning more about the bluelight from the phone and how it causes havoc on your sleep. That sleep is the most important piece of managing your energy. Also, will monitor being on the phone to prevent going down the rabbit hole of social media.
Also, pillar #4-empowering my mind. That my perspective shifts as we change, grow, and learn. First step is being aware of what your inner voice is telling you.
Steph focuses on the concept of the body being perfectly imperfect. She shifted her focus to HEALTH and what the body can do instead of focusing on the scale and weight. Your worth is not found in your physical body despite what society says.
The acronym KISS, or "keep it super simple"
Loved, loved, loved all her information and truly the concrete steps to take action and change.
Have already got started.
June 18, 2021
As someone who has done the program that this book is based on, I was so excited to see this come out in book form. I learned so much reading the book that have helped me move my life forward in so many areas of life. My life is no longer focused on purely on weight loss as a means to attain a higher self-worth. Your life is made up of so many areas that affect our health. So this is just a great addition to my life tool box.
Steph takes each of the four pillars, Eat Nourishing Food, Move With Intention, Recharge Your Energy, and Empower Your Mind and helps you integrate them into your life in a way that is approachable and sustainable. It's not a book of theory or conjecture. There is science ("the why") for each of the pillars and "the how" so that you can start to implement real change in each of the four areas. The "how" includes daily activities to implement one small change each day. She walks you through each activity like she's sitting right there with you encouraging you every step of the way.
The book includes cool recipes that anyone can make and simple, but powerful workouts to get you started on your journey to health. By the end of the Core 4, you will have to tools to embrace your body, take up space and really own your inner power.
Steph takes each of the four pillars, Eat Nourishing Food, Move With Intention, Recharge Your Energy, and Empower Your Mind and helps you integrate them into your life in a way that is approachable and sustainable. It's not a book of theory or conjecture. There is science ("the why") for each of the pillars and "the how" so that you can start to implement real change in each of the four areas. The "how" includes daily activities to implement one small change each day. She walks you through each activity like she's sitting right there with you encouraging you every step of the way.
The book includes cool recipes that anyone can make and simple, but powerful workouts to get you started on your journey to health. By the end of the Core 4, you will have to tools to embrace your body, take up space and really own your inner power.
March 25, 2020
THIS IS A LIFE CHANGING BOOK!
(The only reason it gets four stars is for the occasional f-bomb which should not deter you from buying, reading, and implementing all the things in this book! I just couldn't hand it to my mom without a disclaimer, which took it down to 4.5 stars.)
Seriously.
This is one of the most intelligent, REAL books on wellness and fitness that I've ever read! It doesn't just give you nutritional guidelines, it also works through things in life that might limit your ability to follow them exactly. (Example: If you don't have access to ___________, don't panic. Just do this:_______ and you'll be fine.) It's not designed to be a hard-core (haha) do-or-die, strict program. It's meant to change your habits, your way of thinking, your fitness awareness. You will return to it even after finishing the program because it's so smart and so encouraging.
I was fortunate enough to receive this as a Goodreads giveaway, but it's one I would've purchased anyway after just flipping through it. And yes, I did work through the program!
(The only reason it gets four stars is for the occasional f-bomb which should not deter you from buying, reading, and implementing all the things in this book! I just couldn't hand it to my mom without a disclaimer, which took it down to 4.5 stars.)
Seriously.
This is one of the most intelligent, REAL books on wellness and fitness that I've ever read! It doesn't just give you nutritional guidelines, it also works through things in life that might limit your ability to follow them exactly. (Example: If you don't have access to ___________, don't panic. Just do this:_______ and you'll be fine.) It's not designed to be a hard-core (haha) do-or-die, strict program. It's meant to change your habits, your way of thinking, your fitness awareness. You will return to it even after finishing the program because it's so smart and so encouraging.
I was fortunate enough to receive this as a Goodreads giveaway, but it's one I would've purchased anyway after just flipping through it. And yes, I did work through the program!
November 8, 2019
There is a lot of good information here for beginners and some great workouts for newbies. I like that Gaudreau included workouts for both beginning and experienced lifters, with detailed instructions and images so the emphasis on proper form is there.
The one thing I was disappointed with was the recipes. For me, they don't work because there are basically no vegan/vegetarian meal planning and the recipes can't be easily adapted.
The one thing I was disappointed with was the recipes. For me, they don't work because there are basically no vegan/vegetarian meal planning and the recipes can't be easily adapted.
August 2, 2019
This book was a Best of the Best for the month of August, 2019, as selected by Stevo's Book Reviews on the Internet. You can find me at http://forums.delphiforums.com/stevo1, on my Stevo's Novel Ideas Amazon Influencer page (https://www.amazon.com/shop/stevo4747) or search for me on Google for many more reviews and recommendations.
January 5, 2021
This book is a complete 30 day look at transforming your wellness. Steph breaks mindset, workouts, and nutritious food into easy to digest bites. Loving the gluten free recipes included at the end of the book! If you want to really make a plan for feeling better in your body, this is a great starting point.
April 24, 2019
Loved this book! Such a refreshing change from all the diet and fitness books out there. Instead of giving you a set prescription of foods you should and shouldn't eat, this book is about learning to take back your power and become a stronger, more unbreakable human.
September 10, 2019
I really enjoyed this book, but I'll need to go back to it to implement/try it out.
December 9, 2019
Outstanding. I'd recommend it to anyone!
January 5, 2022
Simple plan with a focus on weight lifting. Discussion of food choices with recipes.
February 2, 2022
Great system and workouts. The meals were far to elaborate for me and food prep took forever otherwise worthwhile.
June 11, 2023
Good recipes, but not much else
August 21, 2019
A best friend in my pocket
Reading this book is like having Steph sitting beside me and guiding me every step of the way. She's not making my decisions for me, she's telling me how to make the best decisions for myself.
The Core 4 is a straight-forward, no nonsense approach to whole health. It's easy to understand, easy to follow, and it makes it easy to fall in love with yourself again.
Reading this book is like having Steph sitting beside me and guiding me every step of the way. She's not making my decisions for me, she's telling me how to make the best decisions for myself.
The Core 4 is a straight-forward, no nonsense approach to whole health. It's easy to understand, easy to follow, and it makes it easy to fall in love with yourself again.
August 28, 2019
I've been following Steph Gaudreau's work for years and this book was everything I have come to expect from her. There is tough love, great information, common sense, and a deep understanding of women and what we struggle with. I feel like I finally have all of the information I need to live the second half of my life as the best version of myself!
December 24, 2021
Review coming
Displaying 1 - 19 of 19 reviews