What do you think?
Rate this book
Deep Fitness: The Mindful, Science-Based Strength-Training Method to Transform Your Well-Being in Just 30 Minutes a Week
Research shows that increasing your muscle strength is the single most important thing you can do for your physical and mental health. This book shows you how--in just 30 minutes a day, once or twice a week--using the science-backed MSTF method.
The mixed messages we’ve received about exercise, aerobics, and mental and physical fitness are all misleading...or at least incomplete.
Clinical research shows that we lose muscle mass as we age, and that preventing muscle loss through strength training--more than cardio, stretching, or flexibility--is the key to staying active, healthy, and well.
Deep Fitness introduces a proven, new approach to building strength and whole-body Mindful Strength Training to Failure (MSTF) . This science-based method reverses muscle loss and improves overall strength in just one or two 30-minute sessions a week.
MSTF exercises are simple and effective, and can be done at home with resistance bands and bodyweight, or with the machines at your local gym. Using slow reps, MSTF marries mindful body awareness with proven strength-training techniques to help you become stronger at any age.
With more than 30 full-color exercises, Deep Fitness explains the science behind MSTF. It shows how the program boosts longevity and healthspan; aids weight loss and fat reduction; increases overall wellness and mental health; and can improve or reverse symptoms
• Prediabetes and diabetes
• Cardiovascular disease
• Metabolic syndrome
• Alzheimer’s and dementia
• Chronic inflammation
• Osteoporosis
• Other chronic illnesses
Appropriate for people of all ages and activity levels, the exercises and techniques in Deep Fitness are effective, straightforward, and sustainable, helping you enjoy the vibrant, fit, whole-body health you deserve.
The mixed messages we’ve received about exercise, aerobics, and mental and physical fitness are all misleading...or at least incomplete.
Clinical research shows that we lose muscle mass as we age, and that preventing muscle loss through strength training--more than cardio, stretching, or flexibility--is the key to staying active, healthy, and well.
Deep Fitness introduces a proven, new approach to building strength and whole-body Mindful Strength Training to Failure (MSTF) . This science-based method reverses muscle loss and improves overall strength in just one or two 30-minute sessions a week.
MSTF exercises are simple and effective, and can be done at home with resistance bands and bodyweight, or with the machines at your local gym. Using slow reps, MSTF marries mindful body awareness with proven strength-training techniques to help you become stronger at any age.
With more than 30 full-color exercises, Deep Fitness explains the science behind MSTF. It shows how the program boosts longevity and healthspan; aids weight loss and fat reduction; increases overall wellness and mental health; and can improve or reverse symptoms
• Prediabetes and diabetes
• Cardiovascular disease
• Metabolic syndrome
• Alzheimer’s and dementia
• Chronic inflammation
• Osteoporosis
• Other chronic illnesses
Appropriate for people of all ages and activity levels, the exercises and techniques in Deep Fitness are effective, straightforward, and sustainable, helping you enjoy the vibrant, fit, whole-body health you deserve.
224 pages, Kindle Edition
Published October 12, 2021
211 people are currently reading
1667 people want to read
About the author
Philip Shepherd
5 books42 followersPhilip Shepherd is recognized as an international authority on embodiment. His unique techniques have been developed to transform our experience of self and world, and are based on the vision articulated in his celebrated book, New Self New World. The approach he takes heals the frantic, restless pace of the intelligence in the head, which tends to run on overdrive, by uniting it with the deep, present and calm intelligence of the body. This is an antidote to the prevailing view of embodiment, which involves sitting in the head and ‘listening to the body’; by contrast, Philip’s approach helps us listen to the world through the body. His personal path to understanding has been shaped by his adventures as a teenager, when he cycled alone through Europe, the Middle East, India and Japan; by his deep commitment to and studies of bodywork; by his experiences as an actor, playing lead roles on stages in London, New York, Chicago and Toronto; and by the burning desire for freedom that has illuminated his entire life. He currently spends his time divided between teaching international workshops, and working on his second book, Radical Wholeness.
His book, New Self New World: Recovering Our Senses in the Twenty-first Century, is available from online bookstores as a real book or an ebook, and we hope it can also be found at your local bookstore. Philip is available for private coaching, group classes and weekend workshops. Please contact him for more information.
Philip currently lives with his wife in a home he designed and built in a little car-free community on an island south of Toronto. He is working on his second book, and continues acting, coaching, lecturing and teaching. And he still travels by bicycle whenever he can.
His book, New Self New World: Recovering Our Senses in the Twenty-first Century, is available from online bookstores as a real book or an ebook, and we hope it can also be found at your local bookstore. Philip is available for private coaching, group classes and weekend workshops. Please contact him for more information.
Philip currently lives with his wife in a home he designed and built in a little car-free community on an island south of Toronto. He is working on his second book, and continues acting, coaching, lecturing and teaching. And he still travels by bicycle whenever he can.
Ratings & Reviews
Friends & Following
Create a free account to discover what your friends think of this book!
Community Reviews
Displaying 1 - 17 of 17 reviews
November 25, 2023
I'd say 4.5 stars, and 5 if I get positive results post trying.
February 1, 2022
This book was like reading Dr Fauci followed by the Dalai Lama! The first part is very science based and argues why slow cadence resistance training to failure is the most effective and efficient way to build strength. At first I was tempted to return the book to the library unfinished but for some reason I kept reading. I do think the authors supported the argument regarding slow cadence resistance training and they recommend no shorter than 4 seconds concentric and eccentric movements. They also presented some compelling evidence that going to failure causes the body to respond by making it stronger so that it won't fail next time. This is important because it's why they recommend only 30 minutes a week of this type of training; your body needs enough time to recover and build. When I got to the part about embodiment, I was lost (I guess because I'm so not in touch with my inner being) and struggled to understand how to incorporate this into strength training. The author's give instruction but its not something I feel you can read and understand, it will require training with a professional. Not accessible for many people but I am going to try the workouts and see what happens.
April 27, 2022
Should be required reading for fitness enthusiasts
This is a fantastic book, dispelling (with ample data) many assumed truths about exercise and fitness. For those seeking an evidence-based methodology for how to get your biggest bang for your buck with exercise , this book won’t disappoint.
This is a fantastic book, dispelling (with ample data) many assumed truths about exercise and fitness. For those seeking an evidence-based methodology for how to get your biggest bang for your buck with exercise , this book won’t disappoint.
March 17, 2023
“Deep Fitness” is a 302-page book based on fitness through strength training by authors Philip Shepherd and Andrei Yakovenko. (Philip Shepherd is one of the leaders of the global embodiment movement, Andrei Yakovenko is the founder of New Element Training, which focuses on improving your entire metabolism with a half-hour workout once or twice a week.)
This 302-page book covers the simple steps that anyone can take to make a major difference in their health and vitality. It combines the principles of strength training and embodied mindfulness.
The authors note that the loss of strength that many of us are experiencing effects not just our ability to run or move through our day-to-day activities but it can affect our ability to breathe. They also note that aging and diseases of modern civilization are 100% related to sarcopenia (the loss of muscle mass as we age). A nice addition is a partial list of conditions associated with sarcopenia.
Some very interesting thoughts are presented in this book, such as muscle doing much more than moving our limbs around (it also acts as an endocrine organ in that it produces and secretes endocrine-signaling mediators that promote the beneficial effects of exercise on almost all cell types and organs.
Another interesting thought is the overview of the way in which myokines (a peptide or protein secreted or released from skeletal muscle cells) affect our health. The stronger a muscle is, the more myokines it produces.
The authors set up the working part of this book by going into the principles of strength training, including momentary muscle failure, one set is enough, slower is better, and the thought that strengthening happens after a workout.
There is a strong section on getting the most from Mindful Strength Training To Failure – one that is based on being honest with ourselves. We must look within and see where MSTF fits into our lives, and how it matches our personal values. Then we must follow up by putting the MSTF principles to work in our lives.
There are several workouts presented: a whole-body workout (with emphasis on the upper body), a workout that emphasizes the lower body and core muscles, and a comprehensive whole-body workout. There is an entire section of exercises that are machine based, with excellent instructions, including photos. There is another section that deals with exercises done without using a machine. Again, with excellent instructions and photos.
Included in this book are four personal accounts of how individuals are making the best use of the MSFT program. It is a wonderful bird’s eye view into how this program can be used.
At the end of the book is a glossary, reference notes from the authors, a resource section, and an index.
While the authors include background information and terminology that is specific to the scientifically oriented, it is presented in a manner that is readily understood. The information provided is detailed and informative, with charts and lists that give a broader idea of what is involved. Each chapter includes talking points on what was covered, which act as an excellent reference.
The bottom line here is very important – including strength training in our lives not only improves the quality of our life, but has a positive effect on our aging process. It is something that we can all do for ourselves and encourage those around us to do. An amazing mind/body connection and a wonderful tool for rewriting our own view of aging! We are talking half an hour a week of resistance training – that is doable!
Muscle is an active resource for better living! I recommend this book to everyone who is looking for a better mind/body connection and a better quality of life.
This 302-page book covers the simple steps that anyone can take to make a major difference in their health and vitality. It combines the principles of strength training and embodied mindfulness.
The authors note that the loss of strength that many of us are experiencing effects not just our ability to run or move through our day-to-day activities but it can affect our ability to breathe. They also note that aging and diseases of modern civilization are 100% related to sarcopenia (the loss of muscle mass as we age). A nice addition is a partial list of conditions associated with sarcopenia.
Some very interesting thoughts are presented in this book, such as muscle doing much more than moving our limbs around (it also acts as an endocrine organ in that it produces and secretes endocrine-signaling mediators that promote the beneficial effects of exercise on almost all cell types and organs.
Another interesting thought is the overview of the way in which myokines (a peptide or protein secreted or released from skeletal muscle cells) affect our health. The stronger a muscle is, the more myokines it produces.
The authors set up the working part of this book by going into the principles of strength training, including momentary muscle failure, one set is enough, slower is better, and the thought that strengthening happens after a workout.
There is a strong section on getting the most from Mindful Strength Training To Failure – one that is based on being honest with ourselves. We must look within and see where MSTF fits into our lives, and how it matches our personal values. Then we must follow up by putting the MSTF principles to work in our lives.
There are several workouts presented: a whole-body workout (with emphasis on the upper body), a workout that emphasizes the lower body and core muscles, and a comprehensive whole-body workout. There is an entire section of exercises that are machine based, with excellent instructions, including photos. There is another section that deals with exercises done without using a machine. Again, with excellent instructions and photos.
Included in this book are four personal accounts of how individuals are making the best use of the MSFT program. It is a wonderful bird’s eye view into how this program can be used.
At the end of the book is a glossary, reference notes from the authors, a resource section, and an index.
While the authors include background information and terminology that is specific to the scientifically oriented, it is presented in a manner that is readily understood. The information provided is detailed and informative, with charts and lists that give a broader idea of what is involved. Each chapter includes talking points on what was covered, which act as an excellent reference.
The bottom line here is very important – including strength training in our lives not only improves the quality of our life, but has a positive effect on our aging process. It is something that we can all do for ourselves and encourage those around us to do. An amazing mind/body connection and a wonderful tool for rewriting our own view of aging! We are talking half an hour a week of resistance training – that is doable!
Muscle is an active resource for better living! I recommend this book to everyone who is looking for a better mind/body connection and a better quality of life.
March 17, 2022
I never read fitness books just follow random YouTube videos but now I know more and it’s very interesting
I love how it says each workout is a journey of discovery makes me want to go to the gym now explore
1 set to failure sounds good saves time too
Slower is better it’s not about the speed it’s about the quality
Use full range of muscle because increase muscle can reduce flexibility
Never lock your joints
Muscle first movement second
Breathe
Slowly lower concentrate more on eccentric only rep last one 30 sec down
Imagine moving is the same neurologically
You need both your brain and your muscles to move
Face total ease
I love how it says each workout is a journey of discovery makes me want to go to the gym now explore
1 set to failure sounds good saves time too
Slower is better it’s not about the speed it’s about the quality
Use full range of muscle because increase muscle can reduce flexibility
Never lock your joints
Muscle first movement second
Breathe
Slowly lower concentrate more on eccentric only rep last one 30 sec down
Imagine moving is the same neurologically
You need both your brain and your muscles to move
Face total ease
This entire review has been hidden because of spoilers.
May 20, 2023
Not quite what I expected
Disappointing. Before getting into this book I had already tried “Super-Slow” resistance training years ago. I thought this book would have additional useful information about mindfulness while training. In the process of reading through the book to get to the exercises near the end, I found it to be extremely repetitive and tedious. As I got further into the mindfulness aspect, it appeared to become quasi-religious. I could not follow Shepherd’s beliefs which he appears to lay down as actual facts. Critical thinking appears to be absent from these beliefs.
Disappointing. Before getting into this book I had already tried “Super-Slow” resistance training years ago. I thought this book would have additional useful information about mindfulness while training. In the process of reading through the book to get to the exercises near the end, I found it to be extremely repetitive and tedious. As I got further into the mindfulness aspect, it appeared to become quasi-religious. I could not follow Shepherd’s beliefs which he appears to lay down as actual facts. Critical thinking appears to be absent from these beliefs.
June 8, 2023
Rating: 5 Stars!!
Review:
Thank you to North Atlantic Books for sending me this FREE ARC COPY as partnership with their Review Program!! This was my first time reading a book by Phillip Shepherd but i have to say i really enjoyed learning more about how our body works when we wake up to eating to exercise and rest.
The Chapters were very informative especially about how Strength Training Exercises help reduce the risk of certain diseases.
I especially loved The Exercise Photos in Chapter 7 which i plan to do every day now.
Overall a Good NonFiction Fitness Book!! Can't wait to read more by Phillip and North Atlantic Books in the future!!
Review:
Thank you to North Atlantic Books for sending me this FREE ARC COPY as partnership with their Review Program!! This was my first time reading a book by Phillip Shepherd but i have to say i really enjoyed learning more about how our body works when we wake up to eating to exercise and rest.
The Chapters were very informative especially about how Strength Training Exercises help reduce the risk of certain diseases.
I especially loved The Exercise Photos in Chapter 7 which i plan to do every day now.
Overall a Good NonFiction Fitness Book!! Can't wait to read more by Phillip and North Atlantic Books in the future!!
September 7, 2023
Deep Fitness for a deep understanding
My journey with exercising to muscle failure was deepened by this book. Been doing muscle fatigue exercises for about three years. This book taught me to slow down even more and become engaged in the moment for a deeper experience. This has been a definite game changer and enriching experience that will be of use for decades to come. Still, there’s a lot to learn.
My journey with exercising to muscle failure was deepened by this book. Been doing muscle fatigue exercises for about three years. This book taught me to slow down even more and become engaged in the moment for a deeper experience. This has been a definite game changer and enriching experience that will be of use for decades to come. Still, there’s a lot to learn.
Read
January 17, 2025Fitness is a key to a healthy lifestyle, promoting strength, endurance, and mental well-being through consistent physical activity. Stay hydrated, incorporate strength training, maintain a balanced diet, get enough rest, and stay consistent for optimal fitness results. oral testosterone treatment boosts muscle growth, enhances strength, and improves endurance, aiding in fitness by balancing hormone levels.
FOR MORE DETAILS VISIT HERE : https://www.rethinktestosterone.com/b...
FOR MORE DETAILS VISIT HERE : https://www.rethinktestosterone.com/b...
December 28, 2021
Deep Fitness has many exercises that can be done at home with little equipment. I love the ones that use resistance bands. I can't get to the gym, especially in bad weather. I liked the topics covered, especially the principles of strength training.
I won this book in a goodreads giveaway.
I won this book in a goodreads giveaway.
July 15, 2022
Interesting well written content discussing the difference between cardiovascular and muscular exercise in the first few chapters. But too much mindfulness fluff in the middle then shows three workouts each with a machine vs non-machine variation.
May 10, 2023
A nice blend of research foundation and how-to. I’ve done the suggested no-equipment workout twice and it is far more challenging than the three sets of several exercises with free weights that I’d been doing. And more fun!
November 21, 2021
Very interesting approach to timing and intensity of workouts. I will try to adapt to my condition!
May 4, 2024
Very informative, good reading. I was encouraged to do the resistance training constantly for my life, with the aerobic training.
April 7, 2025
Too hippie-ish at times; but I'll be reading a couple of the papers mentioned.
And, well, I'll start doing strength training, I guess. So, there's that.
And, well, I'll start doing strength training, I guess. So, there's that.
January 26, 2022
Defines a fitness regime focused on Mindful Strength Training to Failure (MSTF).
Looking for insights into strength training that focused on achieving failure (maximum effort) without producing excessive fatigue or injury. The author provides an in-depth look into general health and the concept of training various muscle groups either individually or in compound movements to produce maximum effects with the least amount of repetitions.
Ultimately, the examples of exercises are machine-based, bodyweight or resistance bands, all of which are usual, however no attempt to discuss free weights is offered. I suspect advocating training to failure with free weights would invite a higher risk of injury, outside of the restrictive (safe) range of movement offered by machines.
There is quite good advice on the cadence of movements emphasizing slowing down and focusing on perfect form rather than maxing out on repetitions. Science-based evidence suggests this method produces the quickest results in the least amount of time.
That information alone makes this book worth reading for the reader searching to increase strength and performance in quick time.
Looking for insights into strength training that focused on achieving failure (maximum effort) without producing excessive fatigue or injury. The author provides an in-depth look into general health and the concept of training various muscle groups either individually or in compound movements to produce maximum effects with the least amount of repetitions.
Ultimately, the examples of exercises are machine-based, bodyweight or resistance bands, all of which are usual, however no attempt to discuss free weights is offered. I suspect advocating training to failure with free weights would invite a higher risk of injury, outside of the restrictive (safe) range of movement offered by machines.
There is quite good advice on the cadence of movements emphasizing slowing down and focusing on perfect form rather than maxing out on repetitions. Science-based evidence suggests this method produces the quickest results in the least amount of time.
That information alone makes this book worth reading for the reader searching to increase strength and performance in quick time.
October 9, 2022
I agree that strength training is effective. Emphasizing proper form and slow movements. Choice of machines, resistance band and free weight. Not sure why free weight option(s) not shown.
The mindful bit is explained in detail. This is another fitness/exercise book for strength training. Worth reading but I have many books with weight training routines. I would have liked more free weight options.
The mindful bit is explained in detail. This is another fitness/exercise book for strength training. Worth reading but I have many books with weight training routines. I would have liked more free weight options.
Displaying 1 - 17 of 17 reviews