Exercise and workouts Books

Book SynopsisLet Dr. Lou Aronne help you achieve your goal of a longer, morevital life. His easy-to-follow diet and exercise plan shows you howto reach your healthiest possible weight based on your lifestyle,heredity, and metabolism. Discover the exact number of calories youneed to lose weight, look great, feel more energetic, and be at thepeak of health. Make your dream of permanent weight control alife-saving reality! Complete menu plans for healthful meals * Easy, appetizing recipes * Plans for managing stress * Fat and calorie-burning exercises. If you want to weigh less and live longer, this is the book tohave. --robin leach Next to having Dr. Lou Aronne as your personal physician, WeighLess, Live Longer is the best option for weight loss and goodhealth. --erica jong. Dr. Lou Aronne succeeded in helping me and many notable friends tolose weight and live more healthful lives. Not only do I look andfeel better, he made it easy! --preston robert tisTable of ContentsIntroduction 1 Part One The Science of Weight Control Chapter 1 Introducing the Getting Healthy Approach 9 Chapter 2 Understanding Your Body 21 Chapter 3 The Link between Weight and Health 37 Part Two Getting the Support You Need Chapter 4 The Emotional Challenges 47 Chapter 5 A Helping Hand 55 Part Three The Nuts and Bolts of Dieting Chapter 6 Learning Good Food Habits 73 Chapter 7 Keeping a Weight Control Journal 91 Chapter 8 Structuring Your Diet 107 Chapter 9 Getting Started 119 Chapter 10 Weight Control for a Lifetime 129 Part Four Two Menu Plans That Work Chapter 11 Menu Plan I: The Low-Fat, High Carbohydrate Approach 137 Chapter 12 Menu Plan II: The Lower Glycemic Index Approach 169 Chapter 13 Recipes for the Getting Healthy Plan 199 Chapter 14 Adding Variety to Your Diet 225 Part Five The Exercise Program Chapter 15 Basic Exercise Principles 235 Chapter 16 Designing Your Own Exercise Program 247 A Final Word 273 Resources 277 Index 283

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Book SynopsisAdherence Issues in Sport and Exercise pulls together a wide range of current adherence themes to provide an overview of the many different theoretical approaches currently being used. Each chapter provides a theoretical framework and a range of practical implications for professionals. Written by eminent experts from Europe and North America, they discuss how adherence is affected by a wide variety of personal, situational, and programme variables. This volume is essential reading for sport and exercise psychologists, exercise and health researchers and students of health studies, sport science, physical education, leisure studies and psychology. This text will be an excellent resource for scholars and practitioners regarding the latest research on adherence issues within sport and exercise settings. With contributions from leading experts around the world, Steve Bull has pulled together a comprehensive and inclusive review of predictors of adherence behaTrade Review"...the book illustrates everything that the reader should know..." (The Journal of Sports Medicine and Physical Fitness, Vol.41, No.3, 2001)Table of ContentsAbout the Editor. About the Authors. Foreword. Acknowledgements. Preface. Social Influence and Exercise Involvement (Albert V. Carron, Heather Hausenblas and Paul A. Estabrooks). Adherence to Exercise and the Transtheoretical Model of Behavior Change (Gabrielle Richards Reed). Adherence in Primary Health Care Exercise Promotion Schemes (Adrian Taylor). Exercise Adherence and Clinical Populations (Nanette Mutrie). Adherence to Sport and Physical Activity in Children and Youth (Stuart Biddle). Adherence to Sport Injury Rehabilitation Regimens (Britton Brewer). Adherence to Psychological Preparation in Sport (Christopher J. Shambrook and Stephen J. Bull). Environmental Determinants of Adherence in Applied Sport Psychology (Derek Milne). The Client-Practitioner Interaction: Adherence and Treatment Outcomes (Al Petitpas). Collaboration and Reflection: Adopting Action Research Themes and Processes to Promote Adherence to Changing Practice (David Gilbourne). Multi-method Approaches to the Investigation of Adherence Issues: Qualitative and Quantitative Techniques (Lynne H. Johnston, Rod M. Corban and Patricia Clarke). Author Index. Subject Index.

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Book SynopsisOnly 30 minutes a day of moderate exercise can save your life. This is the message that Mansona lead investigator of both the Women's Health Initiative and the Nurses's Health Studyand her coauthor send to American women. Their book offers medical research coupled with step-by-step instructions on how to maintain a physically active lifestyle.Trade ReviewFinally, a book that not only discusses the 30-minute fitness solution, but also talks about various health issues that women face or may face in the future. JoAnn Manson and Patricia Amend are truly Champions of Women's Health. -- Pat SchroederThis is a great guide for women. For too long the emphasis has been on disease and treatment when we should be concentration on prevention. Every woman at every age should be able to use this guide to devise a beneficial exercise program for themselves. -- Phyllis Greenberger, MSW, Executive Director, Society for Women's Health ResearchA clear, immensely helpful guide for physical fitness co-written by JoAnn Manson, one of the nation's most respected experts in women's health. -- Marianne J. Legato, MD, FACP, Director, Partnership for Women's Health at ColumbiaDr. JoAnn Manson is a distinguished clinician and scientist who has made many important discoveries regarding the health benefits of a fit and active way of life. Dr. Manson and Patricia Amend have now translated the results of their work and that of other leading investigators into a practical guide for women who wish to increase their physical activity and improve their fitness and health. The recommendations in this text are based on sound science, and if followed will provide important health benefits. -- Steven N. Blair, Director of Research, The Cooper InstituteManson, professor of medicine at Harvard Medical School and chief of preventive medicine at Brigham and Women's Hospital, and Amend, a fitness writer, present four steps that even the busiest women can follow to make exercise and enjoyable, daily habit. -- Samantha Gust * Library Journal *JoAnn Manson, professor of medicine at Harvard Medical School and Chief of Preventive medicine at Brigham and Women's Hospital, has collaborated with journalist Patricia Amend to write what is really a handbook that is designed to help women get back in shape. The heart of the book is a four-step program that provides the impetus and the means to exercise...The four-step program is also designed to build lasting momentum for those who buy this book and take the first step. It includes illustrated weight-bearing exercises and stretches, and charts for tracking progress. This direct, supportive approach to exercise might be just as effective for some as the personal fitness trainer. -- Rae Francoeur * Salem News *

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Book Synopsis With an accessible and engaging style, Fitness & Health, Seventh Edition, offers students a practical resource focused on a deeper understanding of the exercise–health relationship and provides a framework for attaining health and fitness goals. Table of ContentsPart I. Physical Activity, Fitness, and HealthChapter 1. Health Benefits of Activity and Fitness Activity Reduces the Risk of Coronary Artery Disease Activity Reduces the Risk of Chronic Diseases Activity Increases Longevity Summary Chapter 2. Mental and Cognitive Health: A Sound Mind in a Sound Body Activity Reduces Anxiety and Depression Activity Minimizes Stress Activity Improves Cognitive Health Activity as a Positive Addiction Summary Chapter 3. Activity and Personal Health Assessment: It’s Your Responsibility Functions of Health Screening and Early Detection Annual Medical Examination Cholesterol Screening Pre-Exercise Medical Examination Evaluating the Risks of Activity Individual Health Risk Analysis Summary Part II. Turning Your Life AroundChapter 4. Psychology of Activity: Learning to Play Motivation Adherence Goal Setting Setting Your Preference to Exertion Summary Chapter 5. Behavior Change: Gaining Control Activity in Modern Society Barriers to Physical Activity Environment and Behavior Stages of Behavioral Change Behavior Modification Strategies Positive Behavior Maintenance Relapse Solutions Visualization Strategies Summary Chapter 6. Meaningful Activity: Lifetime Vitality Meaningful Physical Activity Incorporating Purposeful Activity into Daily Living Environment and Purposeful Activity Aging and Activity Health Habits for Longevity Personality Attributes for Longevity Age and Performance Summary Part III. Understanding FitnessChapter 7. Physiology of Fitness: Muscles, Energy, and Oxygen Muscle Contractions Energy Sources Energy for Contractions Supply and Support Systems Genetic Responses to Exercise Summary Chapter 8. Aerobic Fitness: Stamina and Efficiency Aerobic Exercise Aerobic Fitness Aerobic Training Effects Aerobic Training and Muscle Function Aerobic Training and Body Composition Aerobic Training and the Skeletal System Training Supply and Support Specificity of Training Aerobic Fitness Field Tests Summary Chapter 9. Muscular Fitness: Strength and Endurance Muscular Strength Muscular Endurance Flexibility Speed Power Agility and Skill Balance Benefits of Muscular Fitness Strength Training Effects Endurance Training Effects Methods of Training Muscle Soreness Force–Velocity Relationship Preload and Elastic Recoil Core Training Muscular Fitness Field Tests Summary Part IV. Improving FitnessChapter 10. Aerobic Fitness Training: Steps for Success Fitness Prescription Training Tips Aerobic Fitness Options Exercise Risks Sample Aerobic Fitness Prescriptions Summary Chapter 11. Muscular Fitness Training: Lifetime Mobility Muscular Strength Fitness Prescription Muscular Endurance Fitness Prescription Sample Muscular Fitness Prescriptions Summary Part V. Activity and Weight ControlChapter 12. Energy and Nutrition: Fuel for the Active Life Nutrients Dietary Guidelines Energy Intake Energy Expenditure Calculating Caloric Intake Estimating Caloric Expenditure Diet and Performance Summary Chapter 13. Weight Control: More Than Calories Count Overweight and Obesity Measuring Body Fat Ideal Body Weight Activity and Weight Control Exercise Prescription for Weight Control Adopting a Healthy Diet Weight-Control Fallacies Sensible Weight Gain Summary Part VI. PerformanceChapter 14. Training: Athletic Performance Training Principles Training Fallacies Designing Your Training Program Periodizing Your Training Program Psychology of Performance Overtraining Cross-Training Fitness and Work Summary Chapter 15. Environment: Acclimate, Then Perform Regulating Temperature Exercising in the Heat Exercising in the Cold Exercising at Altitude Avoiding the Effects of Air Pollution Summary

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Book SynopsisThis is a guide to power yoga - one of the fastest growing mind and body fitness trends by the world's foremost instructors of Ashtanga. They provide 30, 60 and 90 minute customized power workouts to promote flexibility, strength and endurance.Table of ContentsForeword. Introduction. PART I: Introducing Power yoga Basics. Chapter 1: Power Yoga in a Nutshell. Chapter 2: Powering Up Your Body. Chapter 3: Sharing Power with Your Mind. PART II: Preparing to Practice. Chapter 4: Embracing Power Yoga Everyday. Chapter 5: Getting the Skinny on Yoga Gear. Chapter 6: Finding a Yoga Teacher. PART III: Mastering the Basics. Chapter 7: Using Your Power Yoga Tools. Chapter 8: Unfurling the Lotus and Other Seated Poses. Chapter 9: Preparing with Powerful Warm-Ups. Chapter 10: Saluting the Sun and Linking Your Postures. Chapter 11: Taking a Walk in the Park: A Minimum Power Routine. Chapter 12: Following Buddha's Way: A Moderate Power Routine. Chapter 13: Engaging the Force: A Full Power Routine. Chapter 14: Dialing Down the Power. PART IV: Focusing on Specific Areas. Chapter 15: Bending Like Gumby: A Flexibility Workout. Chapter 16: Taking on Xena and Hercules: Strengthening Postures. Chapter 17: Riding with Lance Armstrong: Endurance Postures. Chapter 18: Pumping Up Like Arnold for Ripping Abs and Arms. PART V: Enhancing Your Practice. Chapter 19: Empowering Women. Chapter 20: Staying Young: Power Yoga for Seniors. Chapter 21: Practicing Yoga Adjustments and Working with a Partner. Chapter 22: Fueling Your Yoga Body. PART VI: The Part of Tens. Chapter 23: Ten Reasons to Turn On Your Power. Chapter 24: Ten Secrets for Mastering Power Yoga. Chapter 25: Ten Great Outdoor Practice Locations. PART VII: Appendixes. Appendix A: Yoga Vocabulary. Appendix B: Yoga Resources. Index. Book Registration Information.

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Book SynopsisShows you how to create a complete fitness and wellness program you can follow from beginning to end or refer to whenever you need expert advice. You'll find both the motivation and scientific knowledge you need to develop your own personal plan for healthy living and to make physical activity an integral part of that plan.Table of Contents 1. Getting Fit: Why Should You Care? 2. Creating A Healthy Lifestyle 3. Starting Your Own Fitness Program 4. Developing Cardiorespiratory Fitness 5. Improving Muscular Strength, Endurance, and Power 6. Increasing Flexibility Through Stretching 7. Eating Right to Fuel the Body 8. Developing and Maintaining a Health Body Image Through Diet and Exercise 9. Practicing Safe Fitness 10. Becoming A Wise Consumer Appendix: Dietary Reference Intakes (DRIs) Recommended Intakes for Individuals Get Fit, Stay Fit, 7th Edition Labs 1-1 Importance of Physical Activity 1-2 Daily Fitness Schedule 2-1 Your Personal Stress Inventory 2-2 Health Style: A Self-Test 3-1 Medical History Questionnaire 3-2 Planning for a Physical Activity Program 4-1 Calculating Target Heart Rate 4-2 The Rockport Fitness Walking Test 4-3 Cooper's 12 -minute Walking/Running Test 5-1 Push-ups 5-2 Bent-Knee Sit-ups 5-3 Muscular Endurance Test 6-1 Trunk Flexion 6-2 Trunk Extension 6-3 Shoulder Lift Test 7-1 Nutritional Knowledge Survey 7-2 Assessing Your Nutritional Habits 7-3 7-Day Diet Analysis 7-4 Calculating Caloric Intake 8-1 Calculating Body Mass Index (BMI) 8-2 Assessing Your Nutritional Habits 8-3 Determining Your Basal Metabolic Rate (BMR) 8-4 Calculating Caloric Expenditure 8-5 Calculating Caloric Intake 8-6 Worksheet for Estimating Caloric Balance View the Reviewers & the full Table of Contents here.

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Book SynopsisWilliam Marsiglio challenges dads to become more health-conscious in how they live and raise their children. His conclusions are drawn not only from his revealing interviews with a diverse sample of dads and paediatric healthcare professionals, but also from his own unique personal experiences - as a teenage father who, thirty-one years later, became a later-life dad to a second son.Trade Review"In this practical, hands-on book, William Marsiglio not only tells dads why they need to improve their children's (and their own) fitness and health, but also shows them exactly how to do it." -- Armin Brott * Mr.Dad.com and author of The Expectant Father, The New Father, and Fathering Your Toddler *"This engaging book is the first to focus specifically on the role that fathers can play promoting the health, fitness, and well-being of their children. Going beyond generalities, it offers inspiring and time-tested suggestions about the ways in which 'new fathers' can actively parent in every way." -- Michael E. Lamb * author of The Role of the Father in Child Development *"Marsiglio observes how becoming a father affects not only the man’s health, but the health of his children. Marsiglio provides a mix of personal anecdote, objective data, and the latest research to link what fathers do with their child’s health." -- Dr. Craig Garfield * fathering researcher and pediatrician *"Powerful and informative, Dads, Kids, and Fitness is a wellspring of insights into fathering, family dynamics, and health and fitness concerns. Readers will walk away finding slices of relevance to their own lives and relationships with their kids." -- Don Sabo * co-editor of Sport, Men, and the Gender Order *"Marsiglio provides great perspectives and experiences to be imparted to fathers. This book opens the conversation for a broadly positive impact that fathers can have when they take their health seriously as an influential member of the family unit." -- David Bell * Columbia University Medical Center *Table of ContentsPreface 1 Mapping Dads’ Place in the Health Matrix 2 From Being a Boy to Becoming a Daddy 3 Routines, Rituals, and Care 4 Taking Stock and Personal Growth 5 Chronic Challenges 6 Coparenting 7 Making Proactive Dads NotesBibliographyIndex

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Book Synopsis As the older adult population increases, so does the demand for fitness professionals who understand the capabilities and special needs of seniors with illnesses, disabilities, chronic disorders, and sedentary lifestyles. Exercise for Frail Elders, Second Edition, is the only exercise fitness guidebook that focuses on working with frail elders and adults with special conditions. It is an invaluable resource for improving functional fitness, maintaining aspects of independent living, and enhancing quality of life. With Exercise for Frail Elders, Second Edition, readers will gain a deeper understanding of 14 medical conditions common to older adults, how these conditions may affect participants' ability to perform activities of daily living, and what exercises can help them maintain and increase functional fitness. This book focuses on special needs stemming from conditions including arthritis, cardiovascular disease, diabetes, hypertension, orthopedic issues, ostTable of Contents Part I Planning a Successful Exercise Program for Frail Elders and Adults With Special Needs Chapter 1. The Participants: Know Their Individual Needs Frailty and Special Needs in Older Adults Common Medical Disorders and Special Needs Summary Review Questions Chapter 2. The Exercise Program: Make It Motivating, Safe, and Effective Wellness and the Wellness Model as a Tree Make It Motivating Make It Safe Make It Effective Summary Review Questions Chapter 3. The Leader: Tips and Strategies for Success Creating a Sense of Fun and Community How to Set Up a Group Exercise Class Opening Your Exercise Class Leading Your Exercise Class Closing Your Exercise Class Summary Review Questions Part II. Implementing an Exercise Program for Frail Elders and Adults With Special Needs Chapter 4. Warm-Up: Posture, Breathing, Range-of-Motion, and Stretching Exercises Safety Precautions Guidelines Basic Seated Warm-Up Exercises Basic Standing Warm-Up Exercises Variations and Progression Summary Review Questions Illustrated Range-of-Motion Instruction Chapter 5. Resistance Training Myths Safety Precautions Guidelines Basic Seated Resistance Training Exercises Basic Standing Resistance and Balance Exercises Variations and Progression Summary Review Questions Illustrated Instruction Chapter 6. Aerobic Training and Dynamic Balance Activities Safety Precautions Guidelines Basic Seated Aerobic Exercises Basic Standing Aerobic Exercises Variations and Progression Summary Review Questions Illustrated Instruction Chapter 7. Cool-Down: Stretching and Relaxation Exercises Safety Precautions Guidelines Basic Seated Cool-Down Exercises Basic Standing Cool-Down Exercises Variations and Progression Summary Review Questions Illustrated Stretching Instruction Chapter 8. Putting Your Exercise Program Together Designing Your Exercise Program Scheduling Your Exercise Classes Modifying the Exercises Progressing Your Exercise Class Maintaining Fitness Results Monitoring Attendance and Progress Summary Review Questions

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Book SynopsisThe perfect way to build muscle and shed fat, High-Intensity 300 features unique workouts that can be completed in only 30 minutes. Programs such as Ultimate Fat Loss, Getting Stronger, and Target Muscle Builders not only challenge you but also produce results. When you're ready, 40 Toughest Workouts will raise the bar for maximum performance.Trade Review“When it comes to providing quality information on fitness, Dan Trink always delivers. In High-Intensity 300 he has the perfect blend of science and practical experience to help you get leaner, stronger, and more muscular.”Brad Schoenfeld, PhD, CSCS, FNSCA-- Author of The M.A.X. Muscle Plan “The workouts in High-Intensity 300 produce results in the safest and most efficient manner possible.”Tony Gentilcore, CSCS-- Cofounder of Cressey Performance, TonyGentilcore.com Table of Contents Chapter 1 Ramping Up Chapter 2 Ultimate Fat Loss Chapter 3 Getting Stronger Chapter 4 Targeted Muscle Builders Chapter 5 Last (Wo)Man Standing Chapter 6 The Core of the Matter Chapter 7 Let’s Push! Let’s Pull! Chapter 8 40 Toughest Workouts

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Book SynopsisEducating the Body presents a history of physical education in Canada, shedding light on its major advocates, innovators, and institutions. The book traces the major developments in physical education from the early nineteenth century to the present day both within and beyond schools and concludes with a vision for the future. It examines the realities of Canada’s classed, gendered, and racialized society and reveals the rich history of Indigenous teachings and practices that were marginalized and erased by the residential school system. Today, with the worrying decline in physical activity levels across the population, Educating the Body is indispensable to understanding our policy options moving ahead.Table of ContentsList of Illustrations Acknowledgments Introduction 1. Ryerson and His Vision 2. Towards a Pan-Canadian Curriculum 3. The Margaret Eaton School: Forty Years of Women’s Physical Education 4. Fit for Living 5. Setting a Heroic Agenda: Realizing the Possibilities 6. Changing Times and New Initiatives 7. Seeking Optimism in a Contested Field Afterword: Physical Education for the Future Appendix: R. Tait McKenzie Honour Award Winners Notes Bibliography Index

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Book SynopsisThrough remarkable stories of innovation, persistence, and achievement, Educating the Body provides a comprehensive history of physical education in Canada.Table of ContentsList of Illustrations Acknowledgments Introduction 1. Ryerson and His Vision 2. Towards a Pan-Canadian Curriculum 3. The Margaret Eaton School: Forty Years of Women’s Physical Education 4. Fit for Living 5. Setting a Heroic Agenda: Realizing the Possibilities 6. Changing Times and New Initiatives 7. Seeking Optimism in a Contested Field Afterword: Physical Education for the Future Appendix: R. Tait McKenzie Honour Award Winners Notes Bibliography Index

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Book Synopsis Your journey through a comfortable, safe, and confident pregnancy begins with Pregnancy Fitness. This practical guide answers your questions and delivers the information, exercises, and workouts you need to maintain your personal fitness and enjoy the best possible experience in welcoming your baby to the world. Written by three experts in prenatal and postpartum fitness, pelvic floor exercise, and core restoration, Pregnancy Fitness covers all physical and physiological aspects of pregnancy, birth, and recovery so you can enjoy peace of mind throughout your pregnancy and long after delivery. You’ll get complete need-to-know information about hormones, body and posture changes, and common pregnancy aches and pains, along with critical information on diastasis recti and pelvic floor health, which aims to support and protect your body from core dysfunction. A full spectrum of stretching, strengthening, and functional exercises provides the Trade Review“Pregnancy Fitness will help you stay fit and feel your best throughout your pregnancy. After the blessed event, the advice offered here will ensure your healthy post-pregnancy return.”Tosca Reno, BSc, BEdNew York Times–Best Selling Author and Creator of the Eat Clean® Diet “If you are pregnant or work with pregnant women, this is a MUST READ!”Ramona Braganza Owner of 3-2-1 Fitness and Nutrition, Fitness Expert, and Celebrity Trainer “This is the only book you’ll need if you are thinking about getting pregnant, are pregnant, or are looking to get back in shape after delivery. Packed with expert advice and plenty of stretching, strengthening, and functional exercises for every trimester, you’ll feel and look great throughout each trimester and beyond.”Angie Campanelli TV Host and Producer, Huffington Post Blogger, and Mother of Two “Great information from genuine experts in their field! Truly useful evidence-based guidance for women exercising and staying active during pregnancy, with a focus on core and pelvic floor health and function. This is practical, educational, and truly functional information. A great book for all women wanting to stay active and strong during pregnancy and beyond.”Wendy Powell Founder of MUTU System Table of ContentsPart I. Understanding Your Body Through PregnancyChapter 1. Effects of Pregnancy Chapter 2. Get Fit for Birth Chapter 3. The Pelvic Floor: The Foundation of the Core Chapter 4. The Abdominals: During Pregnancy and Beyond Part II. Exercises to Prepare and Recover From BirthChapter 5. Stretch and Release Work Chapter 6. Strengthening the Core Chapter 7. Strength and Endurance for the Upper Body Chapter 8. Strength and Endurance for the Lower Body Chapter 9. Functional Movement for Motherhood Part III. Sample Programs for Each Phase of PregnancyChapter 10. Choosing Your Program and Level of Fitness Chapter 11. First Trimester Workouts Chapter 12. Second Trimester Workouts Chapter 13. Third Trimester Workouts Chapter 14. Fourth Trimester Workouts

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Book Synopsis Show your athletes how yoga can propel their performance to the next level. Teaching Power Yoga for Sports prepares you to develop and teach yoga programs that are directly relatable to specific sports and player positions, resulting in more resilient athletes who consistently compete at the top of their game. Author Gwen Lawrence shares her approach, developed through years of work with sports’ top professional teams; NBA, NFL, NHL, MLS, and MLB coaches; and elite athletes. She takes into account the athlete’s training cycle, the position they play, and common movements and injuries in the sport. In this book, she offers detailed, easy-to-implement instruction on the following: • Safe and effective poses that complement common movements in sport • Yoga routines, organized by sport and season • Ways to spot and fix posture and alignment imbalances before injury occurs • Five restorative sequences to faciTrade Review“Gwen Lawrence led my players in yoga exercise for 12 years. She is a highly motivated individual who has the tremendous skill of applying the principles of yoga to meet the specific needs of athletes. Her creativity and knowledge of yoga enabled her to provide exercises that worked around a player’s physical limitations. Many professional athletes have a history of injuries that limit them from bending their bodies in certain positions. Whether it was an arthritic knee or an ailing back, Gwen was able to manipulate an exercise so that the athlete was able to benefit from the movement.” Tom Coughlin, Former Head Coach of the New York Giants “I really loved my five years of yoga sessions with Gwen Lawrence. She is a great teacher and helps you achieve whatever goals you set. She is always positive and in a great mood, which makes her sessions that much better!”Prince Amukamara, Cornerback for the Chicago Bears “I feel that I get the most benefits from Gwen Lawrence’s yoga as part of my recovery routine, with her restorative postgame yoga. I find my soreness reduced, and I gain flexibility and feel ready for the week ahead!”Kerry Wynn, Defensive End for the New York Giants “I have been doing yoga with Gwen Lawrence for the past six years, and I find it to be a necessary part of my training routine. Gwen takes her time to guide each of us through every one of the positions, thoroughly explaining the importance of each stretch. Gwen is personable and knowledgeable, and she brings a gentle spirit to each class.”Mark Herzlich, Linebacker for the New York Giants “Since coming to the New York Giants, working with Gwen Lawrence has been a great addition for me in my training and recovery routines. Her yoga sessions allow me to set aside time to focus solely on improving flexibility, strength, and power-through movements designed perfectly for football players.”Ryan Nassib, Former Quarterback for the New York Giants “The fact that Gwen knows the sports—she takes the time to get to know the different positions and the different needs of the specific athlete she’s working with. And I think that’s what sets Power Yoga for Sports apart. . . . It’s just one of those things that I gotta incorporate into my life every day.”Amani Toomer, Former Wide Receiver for the New York Giants “The Yankees have utilized Gwen Lawrence’s services as an alternative way of improving the core stabilization program of our players through her system of Power Yoga for Sports. I have found her to be extremely professional and look forward to working with her more.”Brian Cashman, Senior Vice President and General Manager for the New York Yankees “We have been clients of Gwen Lawrence’s for 12 years and cannot give her a stronger recommendation. She has given us a tremendous boost in taking care of our various aches and pains and sports injuries over the years.”Joy and Regis Philbin, Television Personalities “Gwen has been the yoga coach for the New York Giants all of the years I’ve been in the franchise. Our players flock to her sessions to improve their flexibility, balance, and breathing awareness. She has had a tremendous impact on our performance enhancement.”Bill Sheridan, Current Linebacker Coach for the Detroit Lions, Linebacker Coach for Boston College, and Former Assistant Coach of the New York Giants “Gwen is great; she ALWAYS makes you feel like you can do it!”Hoda Kotb, Television Personality “I have worked with Gwen for only a couple of months and I have recognized tremendous gains in my flexibility, core strength, and balance, which are essential to staying healthy and explosive. I consider myself lucky to have learned as much from Gwen as I have in such a short time.”Kevin Boothe, Former Offensive Guard for the New York Giants “I had some unusual thoughts and preconceived notions about what yoga was really going to be, and she kinda wiped those totally out . . . I really felt like it was going to be breathing and light stretching, but nothing could have been further from the truth.”Shaun O’Hara, NFL Analyst and Former Offensive Lineman for the New York Giants “My mom tried to get me to practice yoga for a long time before she found Power Yoga for Baseball online. I was 14 the first time I did it, and as a senior in high school I was using the DVD a few times a week. Now I use it at least three days a week as a professional. I believe it has helped me with my flexibility, obviously, but also with my focus and ability to calm myself down if I need to, and with my balance. It’s a great addition to my strength training. I am so glad to have found these DVDs because I am not sure I would have been open-minded enough to really give yoga a chance if I had to do my mom’s videos or take regular yoga classes. Power Yoga for Baseball is the perfect way to introduce athletes to the benefits of yoga.”Dante Bichette Jr., New York Yankees First Pick in the 2011 MLB Draft “Gwen Lawrence has been a personal friend of mine for over 10 years. She has developed a unique profession that combines the best from the worlds of yoga and massage therapy. She combines conventional stretching and strength and balance training with the teachings of mental discipline and breath awareness—all of which are so vital in the world of professional athletics.”Frank Gifford, NFL Hall of Famer “She conducts class with tremendous professionalism and makes it challenging to the athletes. She relates very well to our players and commands their respect. I believe that Gwen is an outstanding yoga coach who provides a valuable experience for those athletes who consistently participate in her class.”Jerry Palmieri, Strength and Conditioning Coach for the New York Giants “I’m a triathlete. The swimmming part was the hardest for me because my technique wasn’t very good. Then I met Gwen Lawrence and her innovative method, Power Yoga for Sports. Since then, I’ve gotten more flexibility and I improved my swimming technique, becoming faster and breaking my personal records! Thank you very much, Gwen.”Gabriel Ruivo, Triathlete from Portugal “It is vital for the team and the player to have this skill: to be able to divorce themselves from what just happened to them, like a referee’s bad call or issues with an opponent. You must be able to center yourself again.”Phil Jackson, Former NBA Coach and Basketball Hall of Famer Table of ContentsChapter 1. Why Athletes Need Power Yoga Chapter 2. Anatomy, Alignment, and Assessment Chapter 3. Mindfulness Tools Chapter 4. Maximize Your Yoga Practice Chapter 5. Standing Poses Chapter 6. Seated Poses Chapter 7. Floor Poses and Inversions Chapter 8. Sport-Specific Sequences Chapter 8. Ready-to-Use Yoga Sequences Chapter 9. Restorative Sequences

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Book SynopsisIn the constantly evolving world of fitness and exercise, it is challenging to become—and remain—an effective group exercise instructor. Methods of Group Exercise Instruction, Fourth Edition With Online Video, offers expert guidance in a variety of group exercise formats so current and aspiring instructors can hone their skills and create demand for their services. The authors—who have dozens of years of experience—thoroughly explain group exercise training principles, correction and progression techniques, and safety tips. They also have taught this course within a university setting. This research-based text will enhance the skills of group exercise leaders and prepare them to lead more dynamic, safe, and effective classes for clients of differing ages, abilities, and interests.Methods of Group Exercise Instruction, Fourth Edition, goes beyond theory to help fitness instructors and managers understand the why behind class and program Table of ContentsPart I. Fundamentals of Group Exercise InstructionChapter 1. Best Practices Evolution of Group Exercise Trends in Group Exercise Education, Credentialing, and Certification Creating Group Cohesion Student-Centered Versus Teacher-Centered Instruction Instructors as Role Models Creating a Healthy Emotional Environment Basic Business Practices for Group ExerciseChapter 2. Foundational Components Integrating Components of Health Into Class Design Principles of Muscle Balance Balancing Strength and Flexibility Range of Motion for Major Joints Progressive Functional Training Continuum Create the Preclass EnvironmentChapter 3. Coaching-Based Concepts Motivational Strategies for Coaching-Based Group Exercise Creating Dynamic Team Environments Exercise Modification for Injury Prevention Demonstrating Proper Alignment and Giving a Variety of Cues Programming Music in a Class That Is Not Beat-BasedChapter 4. Beat-Based Techniques Applying Music Skills in Group Exercise Choreography Basic Moves Elements of Variation Creating Smooth Transitions Combinations Additional Choreography Techniques Cueing Methods in Group ExercisePart II. Primary Elements of Group ExerciseChapter 5. Warm-Up, Cool-Down, and Cardiorespiratory Training Designing a Warm-Up Evaluating Stretching in the Warm-Up Designing a Cool-Down Cardiorespiratory Training Systems Beginning Intensity Appropriate Intensity Levels Intensity Monitoring Principles of Muscle Balance in Cardiorespiratory Training Safety Issues, Good Alignment, and Technique Importance of Participant Interaction and Enjoyment Cool-Down After the Cardio SegmentChapter 6. Muscular Conditioning Recommendations and Guidelines for Muscular Conditioning Cueing Muscular Conditioning Exercises Demonstrating Progressions, Regressions, Modifications, and Alternatives Safety Issues in Muscular Conditioning Equipment for Muscle ConditioningChapter 7. Flexibility Training Recommendations and Guidelines for Flexibility Training Cueing Flexibility Exercises Safety Issues in Flexibility Training Flexibility Exercises End-of-Class Flexibility WorkChapter 8. Neuromotor and Functional Training Neuromotor Training Principles and Recommendations Functional Training Principles Safety Issues in Balance and Functional Training Equipment for Balance and Functional Training Teaching a Balance Class Teaching a Functional Training ClassChapter 9. Teaching Older Adults Modalities in Group Exercise for Older Adults Understanding Aspects of Aging Pertinent to Group Exercise Guidelines and Special Considerations Facilitating Social Connections in Group Exercise for Older Adults Exercise Modifications for Deconditioned Older Adults Teaching a Chair-Based Class for Older AdultsPart III. Group Exercise ModalitiesChapter 10. Kickboxing Creating a Warm-Up Technique and Safety Issues Basic Moves Combinations and Choreography Techniques Other Kickboxing FormatsChapter 11. Step Training Creating a Warm-Up Technique and Safety Issues Basic Moves and Step Patterns Basic Combinations and Choreography Techniques Training SystemsChapter 12. Stationary Indoor Cycling Positioning, Alignment, and Safety Creating a Warm-Up Basic Moves Formatting Indoor Cycling Classes Intensity Monitoring Cueing and Coaching TechniquesChapter 13. Boot Camp and HIIT Creating a Warm-Up Equipment and Setup Planning Safe, Effective Movements Basic MovesChapter 14. Water Exercise Benefits of Water Exercise Properties of Water and Newton’s Laws of Motion Creating a Warm-Up Formatting Water Fitness Classes Training Systems Water Exercise EquipmentChapter 15. Yoga Philosophy of Yoga Breathwork in Yoga Beginning a Yoga Class Verbal Cues and Music Technique and Safety Issues Equipment and Class SettingChapter 16. Pilates The Pilates Method: Basic Principles Creating a Warm-Up Cueing in Pilates Technique and Safety Issues Ending a Pilates ClassChapter 17. Other Modalities Creating a Client-Centered Group Exercise Class Group Exercise for Niche Markets Lifestyle-Based Physical Activity Classes Dance-Based Classes Equipment-Based Cardiorespiratory and Strength Training Mind–Body Classes Fusion Classes Ethical Practice Guidelines for Group Fitness InstructorsAppendix A. Group Exercise Class Evaluation FormAppendix B. PAR-Q+Appendix C. Sample Workout PlansAppendix D. Joint Action TablesAppendix E. ROM Tables

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Book SynopsisThe benefits of yoga are valuable to people of all ages and all fitness levels. Yoga teachers have a responsibility to keep classes fresh and challenging to help students discover their unlimited potential available. Serious yoga students have a personal responsibility to learn the principles of yoga in order to lead a more fulfilling, meaningful life.Motivational Yoga simplifies that task with 100 easy-to-follow lesson plans that vary in length. The lessons progress from basic yoga asana and pranayama lessons for beginning students to more advanced material such as mindfulness and meditation. Fully customizable to meet individual student needs, these ready-to-use lessons will save you valuable preparation time. Choose from beginning lessons focusing on body and breath awareness, basic postures, and breathing, or select more advanced instruction on the yamas and niyamas, guided relaxation, the heart center, the chakras, emotions, and mindfulness. YTrade Review“Motivational Yoga offers wise and practical words for teachers, reminding us that we are all students, we all need to breathe, and we all need yoga! It’s a wellspring of resources and guidance for yoga teachers, both new and experienced. The consistent sections like Motivation Off the Mat, Wise Words, and Teacher Tips will support yoga teachers in creating a full lesson around each topic.”—Julie Chavanu, Founder of Yoga Tree Consulting and Creator of Yoga Trainers Workshop“Nancy Gerstein helps us look more deeply within the physical postures, outlining the mental and spiritual benefits in accessible, relevant ways. Motivational Yoga is a perfect resource for us all, with inspiration and guidance for every level of practice.”—Elena Brower, Best-Selling Author of Practice You and Art of Attention"Yoga is a deeply personal practice that invites us into our inner selves and the swirling world of emotions. Ancient to modern yoga practices give us the tools for transforming these feelings into clarity, moving from what might at times seem chaotic to a more balanced and joyful life. In Motivational Yoga, Nancy Gerstein shows us the way, offering a clear philosophical framework and a set of practices that are adapted to different needs and conditions. I highly recommend this wonderful book to anyone interested in the deeper purposes of yoga for making this life better."—Mark Stephens, Author of Yoga Therapy and Teaching Yoga"A must-have for every yoga teacher. As yoga teachers, we are not here to guide movement so much as to inspire healthy living. This book is a yoga toolbox, packed with pearls of wisdom that can be shared with all yoga populations. I have never come across a more comprehensive, yet user-friendly, resource for yoga. Highly recommend to teachers and students alike."—Jenn Bodnar, Editor in Chief of Yoga Digest“If you are a yoga teacher or a serious student of yoga, you need go no further for inspiration. This beautifully written book is a profound exploration of how yoga transforms us on every level, and Nancy Gerstein guides us in that transformation. There is deep wisdom here, gleaned from one who has lived her practice, as ever the open-minded student, always the compassionate teacher. Gerstein offers posture sequences and yoga breathing with stunning metaphorical language that will help teachers lead life-changing classes and workshops. Her authenticity and love shine through on every page.”—Amy Weintraub, Founder of LifeForce Yoga and Author of Yoga for Depression and Yoga Skills for Therapists“Nancy Gerstein is both ready and willing to share her extensive wisdom, experience, and insight with yoga teachers seeking a lifelong practice and profession. In Motivational Yoga: 100 Lessons for Strength, Energy, and Transformation, Nancy offers a user-friendly practice with tips for teachers as well as powerful suggestions to increase the readers’ motivation in all areas of life. This must-read guide is suitable for yoga teachers of all levels of experience.”—Felicia Tomasko, Editor in Chief of LA Yoga and President and Editorial Director at Bliss NetworkTable of ContentsChapter 1. Beginning Lessons Beginner’s Flow First Class Facts Learning Diaphragmatic Breathing Benefits of Yoga Softening the Edges Body Tension Lengthening the Exhalation Defining Ha and Tha Setting an IntentionChapter 2. Breathing Practices Smiling Breath Vinyasa Two-to-One Breathing Three-Part Exhalation Ujjayi Breath Nadi Shodhana Opening the Left ChannelChapter 3. Asana Stepping Stone Vinyasa Feet Forward Bends Backbends Twists Headstand Asana and Acceptance Asana and Peace Sequencing a ClassChapter 4. Salutations in Motion Surya Namaskara (Sun Salutation) Chandra Namaskara (Moon Salutation) Star Salutation Earth Salutation Salutation to the SelfChapter 5. Prana Wave Vinyasa Holding On to Prana Feeling the Flame Prana and the Focused Mind Storing PranaChapter 6. Pranayama What Is Pranayama? Benefits of Pranayama Working With Ha and Tha Boosting the Immune SystemChapter 7. Motivation Motivation in Motion Moving Forward Morning Gratitude Meditation Energy Is Your Identity Transformation ReframingChapter 8. Yamas Yama 1: Ahimsa Yama 2: Satya Yama 3: Asteya Yama 4: Brahmacharya Yama 5: AparigrahaChapter 9. Niyamas Niyama Flow Niyama 1: Saucha Niyama 2: Santosha Niyama 3: Tapas Niyama 4: Svadhyaya Niyama 5: Ishvara PranidhanaChapter 10. Chakras Chakra Flow Chakra 1: Muladhara Chakra 2: Svadhisthana Chakra 3: Manipura Chakra 4: Anahata Chakra 5: Visuddha Chakra 6: Ajna Chakra 7: Sahasrara Chakras and the Five TibetansChapter 11. Mindfulness Vinyasa for Awakening Mindfulness: The Core of Practice Paying Attention Dharana Mindfulness of Gratitude Holiday Gratitude Mindful EatingChapter 12. Lessons of the Heart Center Heart Center Vinyasa Anjali Mudra: Namaste Seeds of Love Expanding the Heart Reversing Negative Emotion Self-LoveChapter 13. Emotions Emotional Effects of Asana Frustration in the Body Empowerment of Change The Only Constant Is Change Fear Letting Go Clinging to Happiness PatienceChapter 14. Workshops Spring Cleaning Yoga Detox The Joy of Backbends Yoga for Absolute Beginners Introduction to Meditation Transformational BreathChapter 15. Yoga for Special Populations Yoga for Kids Yoga for Pregnancy Yoga for Seniors Yoga for Athletes Chair YogaChapter 16. Practices for Home and Office Design a Practice to Support Your Needs Obstacles to Practice Keeping Your Home Practice Interesting 8 Minutes to Awesome 10-, 20-, and 60-Minute Home Practices Busting Through Anxiety Bedtime Yoga Good Morning Bed Yoga Chair Yoga at WorkChapter 17. Guided Relaxation Be a Corpse Expanding the Light Favorite Place Dark Cloud Journey Through the Chakras Silent Chanting

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Book SynopsisThe Essentials of Teaching Physical Education, Second Edition, delivers the vital information future and current physical educators need to know, with a focus on social justice and equity issues. It uses a standards-based teaching for learning approach and helps readers develop the skills in planning, management, teaching, and assessment they need to begin successful careers.Table of ContentsPart I. Building the Foundation of a Teaching for Learning ApproachChapter 1. Developing Physically Literate Individuals Promoting Physical Literacy Academic Links to Physical Literacy SummaryChapter 2. Understanding a Teaching for Learning Approach Curricular Alignment in Physical Education Instructional Alignment in Physical Education SummaryChapter 3. Examining Student Motivation Establishing a Motivating Environment Retaining Students’ Motivation Intrinsic Versus Extrinsic Motivation Eradicating Amotivation SummaryChapter 4. Understanding Social-Emotional Learning and Using Trauma-Informed Practices Social and Emotional Learning (SEL) Trauma-Informed Practices (TIPs) Becoming Self-Aware Through Critical Reflection Strategies on Fostering Resilient Learners SummaryPart II. Teaching to the National Standards for K-12 Physical EducationChapter 5. Standard 1: Developing Motor Skills and Movement Patterns Competency Versus Proficiency Motor Skills and Phases of Performance Elementary School: K-Grade 5 Middle School: Grades 6-8 High School: Grades 9-12 SummaryChapter 6. Standard 2: Applying Concepts, Principles, Strategies, and Tactics Elementary School: K-Grade 5 Middle School: Grades 6-8 High School: Grades 9-12 SummaryChapter 7. Standard 3: Achieving Health-Enhancing Physical Activity and Fitness Elementary School: K-Grade 5 Middle School: Grades 6-8 High School: Grades 9-12 SummaryChapter 8. Standard 4: Exhibiting Responsible Personal and Social Behavior Elementary School: K-Grade 5 Middle School: Grades 6-8 High School: Grades 9-12 SummaryChapter 9. Standard 5: Recognizing the Value of Physical Activity Elementary School: K-Grade 5 Middle School: Grades 6-8 High School: Grades 9-12 SummaryPart III. Building the CurriculumChapter 10. Unit and Lesson Planning Unit Planning Lesson Planning SummaryChapter 11. Planning Developmentally Appropriate Content Types of Knowledge Standards, Outcomes, and Assessments Learning Domains Students’ Prior Knowledge and Experiences Sequencing of Content and Task Progressions Modifying Content SummaryChapter 12. Curriculum Models as Organizing Frameworks Skill Theme Approach Teaching Personal and Social Responsibility Tactical Games Model Sport Education Model Fitness Education Adventure Education Outdoor Education Cultural Studies Implementing Curriculum Models Within Units of Instruction SummaryPart IV. Instruction and AssessmentChapter 13. Establishing and Managing a Safe Learning Environment Setting Rules for Your Gymnasium Managing Student Behavior Maximizing Learning and Activity Time Managing the Learning Environment During Instruction and Activity SummaryChapter 14. Developing Essential Teaching Skills Exploring Instructional Styles Employing Effective Teaching Tactics SummaryChapter 15. Assessing Student Learning Purposes of Assessment Grading Schemes Selecting Appropriate Assessments Type of Assessments Organizing and Interpreting Data SummaryPart V. Developing as a ProfessionalChapter 16. 21st Century Skills in Physical Education Framework for 21st Century Learning 21st Century Student Outcomes 21st Century Support Systems SummaryChapter 17. Advocacy, Professionalism, and Professional Development Advocating for Your Profession Professional Development Opportunities Summary

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Book SynopsisAs a drug-addled young man, Pete Magill once found himself in the ER, with a body telling him to give up. Taking up running seemed impossible – but he willed himself to do it anyway. Magill went on to become one of the fastest masters runners ever, and a sought-after coach. Over a glowing (albeit hard-won) career, he has heard every excuse people use to stop running or never start – from achy knees and sore ankles, to advanced age and arthritis, to too many cigarettes or years on the couch. In every case, Through inspiration, science, and anecdote, Magill gets runners out the door; through personal action plans, he sets them on the right path; and through the best exercises to protect and rehabilitate the body, he keeps them going – showing a way forward for new and sidelined runners who haven’t before realised how close they are to fun and pain-free running!

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Book SynopsisScheduling disciplined workout sessions is not required! Four simple skills are introduced each week, built into everyday habits like brushing your teeth, rinsing the dishes, putting on socks, or going up stairs. Each challenge gradually increases in difficulty to build strength and confidence. For example, you’ll begin by brushing your teeth while standing on one leg, steadying yourself with your fourth finger. By the end of the program, you’ll be brushing your teeth, standing on one leg, with your eyes closed! When you can stand on one leg and button your shirt, you are ready to find your center of gravity and trust your ability to walk on uneven pavement. You can stand up without holding on!

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Book SynopsisBreakthrough Women’s Running is written just for you—a woman runner who has big goals and needs a plan to achieve them. In her trademark fun and upbeat style, professional runner and coach Neely Spence Gracey will set you up for success with an inside look at her own story in the sport—paired with the science, experience, strategies, and insights that have worked for her and countless other female runners who set challenging goals and achieved them. Told with engaging storytelling and packed with colorful images and practical recommendations to improve your running, Breakthrough Women’s Running offers 5K, 10K, half-marathon, marathon, and run-walk training plans to suit your current distance or pacing goals. With the strength and mobility workouts included in the plans, you don’t have to wonder where and how to fit in these important (but often overlooked) components of a successful running training program. Learn how to breathe in rhythm and how to focus with mantras and mindfulness exercises. Get specific guidance on how to best manage unique challenges that women confront such as hormone fluctuations; training through the menstrual cycle, while pregnant, or after childbirth; and training while also raising a family. Know how to train to prevent injury as well as how to return to running should an injury occur. And fuel your training with five simple recipes that are nutrient dense and simple to prepare. You’ll hear from well-known, successful women runners such as Sara Hall and Nell Rojas on how even elite runners experience highs and lows in their training as well as how they themselves overcame obstacles to reach their goals. At the ends of chapters, you’ll find Breakthrough Goals—a section of small, tangible actions that you can apply in your own training to overcome specific obstacles. If you’re looking for a strategic and progressive approach for breaking through your physical or mental barriers to achieve more successful and fulfilling running, you’ve found it with Breakthrough Women’s Running.Trade Review“If you’re a female runner looking to reach the next level, you’ll want to add Breakthrough Women’s Running to your list.”—Runner’s World"Every runner wants to reach the next level. In Breakthrough Women’s Running, Gracey and Kuzma show you how. This book is packed with clear, easy-to-follow advice plus personal stories and anecdotes that will elevate your running and your life."—Michelle Hamilton, Journalist and Coauthor (With Olympian Deena Kastor) of Let Your Mind Run"In our community, there are few things we love more than a book written for women, by women. Breakthrough Women’s Running is a robust lifestyle guide that will help you take your fitness—and confidence—to the next level.”—Sarah Bowen Shea, Coauthor of Run Like a Mother and Host of Another Mother Runner Podcast"This book is game changing for women's running. I found myself wanting to keep reading and reading as I simultaneously soaked in wisdom, smiled in appreciation, and nodded my head in agreement. Neely and Cindy are elevating women's running in the best way."—Megan Roche, MD, Coach for Some Work, All Play (SWAP); 2016 USATF Women’s Ultra Trail Runner of the Year; Six-Time Member of Team USA; and Coauthor of The Happy Runner“If you’re a female runner looking to reach the next level, let Breakthrough Women’s Running help you get there! Blending the perspectives of pro runner Neely Gracey and prolific running writer Cindy Kuzma, along with the experiences of seasoned and successful athletes, this book is a must-read for female runners of all ages, abilities, and aspirations.”—Becky Wade, Professional Runner and Author of Run the World: My 3,500-Mile Journey Through Running Cultures Around the GlobeTable of ContentsPart IChapter 1. Dream Big; Start SmallChapter 2. Plan SmartChapter 3. Recover RightChapter 4. Feed Your FirePart IIChapter 5. Master Your CycleChapter 6. Ready, Set, GrowPart IIIChapter 7. Train Like an AthleteChapter 8. Stay HealthyChapter 9. Exercise Your BrainChapter 10. Breathe BetterPart IVChapter 11. Let’s Get Running!Chapter 12. 5K and 10K Training PlansChapter 13. Half-Marathon Training PlanChapter 14. Marathon Training PlanChapter 15. Run-Walk Training PlanChapter 16. Reset for SuccessChapter 17. Get It Together

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Book SynopsisAre you ready to show off a strong, supple midsection? Functional Core for Women: Targeted Training for Glutes and Abs helps women of all fitness levels improve strength and bodily aesthetics with an original and effective approach to working and reshaping the core muscles. Written for women by a woman, 2022 IDEA Fitness Instructor of the Year Kia Williams sets the stage by breaking down the core’s anatomy to show how the abs and glutes work together and which muscles are best targeted for discernible change. She will then help you establish your goals and develop a program that helps you strengthen and engage these major muscle groups. You will learn how to perform more than 45 ab and glute exercises that are proven to improve physique, function, and strength. Derived from a variety of disciplines—including traditional weight training, Pilates, barre, and yoga—the exercises feature step-by-step instructions, variations, equipment options, safety cues, and progressions and regressions. You’ll also find 6 sample workouts to quickly get you started, along with the guidance you need to create and customize your own program. If you’ve struggled with building a stronger core to improve your fitness and enhance your self-confidence, it’s time to transform. With Functional Core for Women you can challenge your existing fitness level and change the way your body looks and feels.Trade Review“Functional Core for Women is a significant book dealing with the importance of the core muscles. It’s a valuable tool for women who want to develop a strong core.”—Billy Blanks, Creator of Tae Bo® and International Fitness Icon“You can always count on Kia Williams to deliver relevant, innovative, and impactful content; this book is no exception. Any woman looking to integrate top-level and accessible core training into her fitness program should look no further than Functional Core for Women. The training principles and exercises included here are revolutionary and presented in a way that is easy to understand and with the engaging flair only Kia can provide.”—Ryan Halvorson, Director of Event Programming for IDEA“Aren’t you tired of trying to perfect the newest overly complicated fitness fad, only to lose motivation after a couple of weeks? I’ve built my training practice on three words: ‘keep it simple.’ That’s exactly what Kia has done in Functional Core for Women. She brings us back to the foundations of fitness, with exercises geared to strengthen your body, increase your mobility, and not only build your muscles but also build your confidence! We all have personal goals when working out. Whether it’s functional strength, muscle development, aesthetics, or making your ex jealous, Kia reminds you that when you start small, focus on building a solid functional foundation, and intentionally build off of that foundation, you will get the results you are looking for.”—jarreau bowen, MA, NASM-Certified Personal TrainerTable of ContentsPart I. Understand the CoreChapter 1. Core = Glutes + AbdominalsChapter 2. Core FunctionsPart II. Plan for ResultsChapter 3. Identify Personal GoalsChapter 4. Develop Your Core ProgramPart III. Exercises and Pre/Post-Workout MovesChapter 5. Standing ExercisesChapter 6. Floor and Seated ExercisesChapter 7. Warm-Up and ActivationChapter 8. Post-Workout StretchesPart IV. WorkoutsChapter 9. Abdominal-Focused WorkoutsChapter 10. Glute-Focused WorkoutsChapter 11. Combo Workouts

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Book SynopsisMany fitness and wellness resources stress the importance of getting in a good workout. Often overlooked is recovery. Without proper recovery, you won’t be fully prepared for your next session—or reap the full benefits of your training. Smarter Recovery changes that, delivering evidence-based information and practical advice to effectively integrate this essential step into your routine. Pete McCall, renowned personal trainer and author of the top-selling Smarter Workouts, cuts through the hype to explain what you really need to maximize your recovery and feel your best. With 58 exercises and stretches for recovery and mobility, Smarter Recovery breaks down the most effective tools, techniques, and methods, including these: Massage stick Foam roller Percussion gun Static stretching Mobility exercises Low-intensity strength exercises You’ll also learn the importance of nutrition and sleep in recovery and how to create a long-term plan to help you feel your best. Case studies further demonstrate how to use the information in applicable situations. Simply put, Smarter Recovery takes the guesswork out of the process to help everyone—from fitness professionals to weekend warriors and fitness enthusiasts—identify the most effective recovery methods for their needs.Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.Trade Review"Conversations about recovery often come with vague explanations that lack practical application. However, that couldn’t be further from the truth with Smarter Recovery by Pete McCall. In this book, Pete provides clear and comprehensive explanations of the science behind fatigue, recovery, and training adaptation, along with real-life practical applications that you can instantly put into practice. If you want to better understand how you can help your athletes get the most out of their training, Smarter Recovery is the only place to start."—Kevin Carr, CFSC, LMTTable of ContentsPart I. Recovery ExplainedChapter 1. Understanding the Need for Recovery Learn how your body responds to different exercise demands. Use the information in this chapter to make recovery an integral part of every workout to maximize your fitness goals.Chapter 2. Impact of Intensity Understand the connection between exercise intensity and the body’s need for repair so you can monitor intensity to allow for adequate recovery.Chapter 3. Systems Overload Optimize your body’s natural recovery mechanisms and understand their response to stress on various internal systems.Chapter 4. Recovery Methods Choose the type of recovery method that works best for your body, your workouts, and your budget.Chapter 5. Fascia and Foam Rolling Explore the functions of fascia and the science behind maintaining healthy muscle development through tissue treatment. Part II. Strategies for Optimal RecoveryChapter 6. Immediate Recovery: The First 24 Hours Use the nutritional and hydration strategies as well as physical techniques in this chapter to maximize the recovery window for immediate gains.Chapter 7. The Day After a Workout: Exercises for Active Recovery Embrace the relationship between soreness and strength while incorporating a variety of recovery tools and exercises into your training plan.Part III. Plan for RecoveryChapter 8. Long-Term Planning for Recovery Develop a solid recovery plan that incorporates your goals and lifestyle for weeks, months, and years ahead. Chapter 9. Healthy Habits to Promote Recovery Ensure that your fitness and recovery habits become part of your lifestyle for the long term.

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Book SynopsisMindfulness in Motion is a major new approach to managing stress, anxiety and depression and gaining unprecedented self-awareness through body-centred mindfulness. Drawing on the techniques used in Mindfulness-based Stress Reduction and Mindfulness-based Cognitive Therapy, the latest research in neuroanatomy and Eastern martial arts traditions, Dr Tamara Russell has created a unique practice to help you cope more effectively with the most challenging emotions and feelings. Dr Russell has used these techniques effectively in a clinical setting with sufferers of manic depression as well as in corporate settings with managers experiencing a high degree of stress and with elite athletes looking to integrate seamlessly body and mind. Because her approach is grounded in the body Dr Russell has found it effective for people who find a traditional ?sitting still? meditation approach very difficult. Chapter by chapter, the book explores how we can slow down, engage in the present moment, train our attention, understand ourselves and be truly at ease. Each chapter is full of diagrams, thought-provoking and informative illustrations (such as time-lapse photography and brain neuroimaging) and simple exercises and breathing techniques that anyone can perform. Many of the exercises (such as ?mindful walking? or the ?day of pausing?) can be fitted into your daily routine; others, such as ?mindful backward swimming?, offer a fresh and intriguing approach to the concept of exercise. For the first time, brain neuroimaging is used to prove the beneficial effects of physical and mental exercise. This ground-breaking book makes accessible to everyone the healing power of meditative practices supported by the latest scientific evidence.Trade Review'This is by far the clearest book on mindful movement and just reading it puts you in the moment. It's wonderful.' - Ruby Wax

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Book SynopsisThis book is about exercise - what it is, how it affects the individual, how it is measured and most of all what benefits it brings. Beginning with an introduction to the history and biology of exercise, the authors review the interactions between exercise and specific diseases, such as diabetes, coronary heart disease, cancer and many more, before considering exercise in a wider health context.The book covers:- Current societal norms, as well as the social and economic costs of inactivity.- Exercise for life - from starting young, to pregnancy, longevity and frailty.- Complications of exercise.- The intersections of behavioural psychology and exercise, such as encouragement and excuse making.With comprehensive and clear explanations based on sound science, yet written in an approachable and accessible style, this book is a valuable resource for students of medicine, public health, physiotherapy, sports science, coaching and training.

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Book SynopsisThis is I. This is the definitive yoga guide II. Catherine Foroughi presents this indispensable Gift for understanding yoga and Enlightenment. With this gift one is all. This is CYoga. This is It. Be the yoga expert as natural understanding from the teacher within and a relaxation in That space presents.

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Book SynopsisDog Mother explores the powerful relationship the dog has with humanity. From a Daoist perspective, it examines the pivotal role the dog has in world culture through studies of folklore, mythology, and religion. Opening new insights on the dog’s significance and ample cross-cultural connections. Dr. Baolin Wu reveals the spirit that connects dog and humanity in sharing for the first time the Chinese zodiac’s Dog Qigong from the White Cloud Temple in Beijing. A practice embodying the canine spirit to transform the practitioner, to increase the body’s ability to self-heal, and to establish a deep relationship with nature. In addition, he also offers Dog Neigong exercises, simple enough to perform throughout the day to increase the body’s natural senses (smelling, hearing, seeing) generating health and long life. The book is a cultural treasure-trove, a formidable cornucopia of dog lore, and a potent resource for self-healing and Daoist realization. A must-read for all interested in dogs, personal cultivation, and cultural exploration.

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Book SynopsisIllustrates how to use yoga to bring calm and focus (and exercise!) to children with special needs. Childhood is a time filled with new motor challenges and hurdles; and this is doubly true for kids with autism and other special needs. The motor challenges children face require strength, coordination, and the ability to focus and attend. Yoga can help children with these challenges as it can strengthen their bodies while calming. This book demonstrates how to get children started with the discipline that so many of us use in our daily lives. Occupational therapist Britt Collins tells how to use yoga to support special needs, increasing body awareness and fine tune coordination skills.Trade ReviewSensory Yoga for Kids is an excellent resource that will help all who are trying to make the lives of children better now and for the future."- Friendshipcircle.org, 5 Books for Those Supporting Individuals with Autism and Sensory Issues"Sensory Yoga for Kids offers suggestions for bringing calm and movement to children with SEN. It has chapters for different common disabilities with ideas to support the child to access yoga."- Sensory Integration Network

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Book SynopsisConsigue un cuerpo de portada en cuatro meses, con los entrenamientos y las dietas de los expertos del Reto Men's Health. 16 semanas y este manual. Eso es todo lo que necesitas para transformar radicalmente tu físico y tu salud.Un hombre. Un plan de entrenamiento. Una dieta. Cuatro meses. Un equipo de asesores. Y tesón. Mucho tesón. Estos son los ingredientes del Reto Men's Health, un desafío que la revista masculina de estilo de vida más vendida en España ha planteado a diversos famosos para demostrar que es posible transformar radicalmente el cuerpo y mejorar la salud en un tiempo récord.Cocineros siempre rodeados de comida, humoristas y presentadores de televisión y de radio con agendas imposibles..., todos han vivido una transformación sometida a la atenta mirada de una comunidad de lectores cada vez mayor. El objetivo: protagonizar la portada de la revista Men's Health. Es en ella donde se refleja el resultado de un entrenamiento y una dieta 100 % adaptados a cada caso. Pero lo más importante es todo lo que no puede verse en una foto: el esfuerzo, la voluntad, el sacrificio y la autosuperación. Ese es el verdadero espíritu del Reto Men's Health.¿Te atreves a vivirlo?Ahora es tu oportunidad: en El libro del Reto Men's Health encontrarás todos los entrenamientos, las dietas, los consejos, los trucos y los secretos que llevaron a Jordi Cruz, Uri Sàbat, Jorge Cremades y Paco Roncero a lucir un cuerpo de portada en un tiempo récord.Descubre qué tipo de cuerpo tienes, cuáles son los alimentos que debes tomar para alcanzar tu meta, cómo mantener la motivación y dar esquinazo a la pereza, o qué ejercicios no pueden faltar en tus entrenamientos, con los testimonios en primera persona de los protagonistas del Reto Men's Health y el asesoramiento de los expertos que contribuyeron a hacer posible sus espectaculares cambios.¡Aquí tienes a tu entrenador personal, a tu nutricionista y a tu médico deportivo!¡Bienvenido al Reto Men's Health!ENGLISH DESCRIPTIONThe Men’s Health Challenge Book: Get a Fitter, Stronger, More Muscular Body in Four Months Men’s HealthGet a magazine-cover body in four months, with the training regimens and diets by the Men’s Health Challenge experts.One man. One training plan. One diet. Four months. One team of experts. And determination. Lots of it. These are the ingredients to the Men’s Health Challenge, a challenge that the best-selling men’s lifestyle magazine in Spain has proposed to various celebrities to show that it is possible to radically transform your body and improve your health in record time.Discover what your body type is, the foods you should eat to reach your goal, how to maintain your motivation and how to avoid laziness, and what exercises are an absolute must, along with first-person testimonies by the stars of the Men’s Health Challenge and advice from the experts who made these spectacular changes possible.

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