Exercise and workouts Books

Book SynopsisStanding qigong is a simple, effective form of exercise suitable for all ages that can increase health, balance and vitality.This complete and accessible guide introduces standing qigong for health and martial arts. Beginning with an introduction describing his own discovery of the practice and an exploration of the health benefits, the author provides detailed instruction on the basic health postures and the process for diaphragmatic breathing. The second part of the book focuses on the martial postures and provides guidance on the subtle variations of the movements that help to cultivate and strengthen healing and internal power. Practice sequences are also included to help readers get started immediately, including, in the third part of the book, the Xing Yi Five Element linking form. Easy-to-follow, and covering all the basics, this guide to standing qigong is perfect for anyone who is looking for ways to improve their health, or with an interest in the internal or martial arts, especially practitioners of Taiji, Qigong, XinYi, Bagua,YiQuan and yoga.Trade ReviewQigong is probably the best kept secret in the martial arts. It can have a profound effect not only on your general health and wellbeing, but also on your martial arts performance. Standing Qigong for Health and Martial Arts - Zhan Zhuang by Noel Plaugher is a brilliant introduction, I would say an essential guide. I highly recommend it. -- Geoff Thompson 8th dan karateSeveral years ago, a gentleman came into my gym and he stood in stances for several minutes before transitioning to another. I recognized his skill in Qigong. Noel is an expert in his field. I highly recommend this book. -- Richard Trammell, Shidokan World Champion and author of How To Be a ChampionIf you want to get healthy on the outside, start from the inside - simply by starting with your breath! This book contains life-changing advice and techniques that can lead to a permanent healthy lifestyle if followed as recommended. It includes helpful proven tips and strategies that will mentally and physically change your life to find that happy balance. As a student, I highly recommend this book to anyone at any age, no martial arts experience needed! -- Ana Maria Barajas, Martial Arts StudentTable of ContentsIntroduction. Part 1. Health Postures. I. Diaphragmatic Breathing. II. Preparation for Health Postures. III. Holding the Sphere - 5 Postures. Part 2. Martial Postures. I. Martial Posture Specifics. II. San Ti Shi. III. Tiger. IV. Rooster. V. Dragon. VI. Sample Routines. VII. Visualization Exercises. Part 3. Five Element Form. I. Five Element Form. Conclusion.

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Book SynopsisInstant Yoga is a practical and inspirational book for anyone who wants to promote harmony and wellbeing in their life. Learn how to practice yoga for the greatest physical, mental and spiritual gain, guided safely and expertly by accomplished teacher Tara Fraser.Specially selected step-by-step postures and movements, each with its own clear photo sequence, present the many benefits that yoga can bring – from increased flexibility to stress relief, enhancing mood to clearing the mind. These fully illustrated postures and movements are complemented by advice on meditation, diet and lifestyle – key concerns of Hatha Yoga.Whatever your level of ability, Instant Yoga promises to help you to achieve a happy, healthy, holistic modern lifestyle.

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Book SynopsisBuild Your Own Bulletproof Body offers a challenging, stimulating and accessible program of bodyweight exercises to help you overcome those niggling sports or musculo-skeletal injuries – from tennis elbow to low back pain to Achilles tendinitis. The suggested exercises can also be used to improve muscle strength, joint range-of-motion, and overall physical fitness. Whether you are a highly-tuned athlete looking to stay at the top of your game or a moderately active individual keen to overcome a recurring joint pain, this highly illustrated book offers a range of exercises to target specific body areas and types of injury. Most of the exercises and programs do not require specialist equipment or a gym membership, leaving you free to develop your physical resilience anywhere that suits you. This indispensible guide will also educate you on ‘need-to-know’ anatomy and pathology so that you better understand your own body and the stresses that maybe causing you pain and dysfunction.

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Book SynopsisNaked Yoga expert Doria Gani recounts her own transformational journey to help you challenge your hang ups, combat shame and develop new body positive attitudes. In this inspirational story, discover how Doria overcame critical illness, learned to deal with unexpected consequences for her life as a woman, and set out on a new path to reconnect with her soul. Enjoy the benefits and freedom that practising Naked Yoga can bring and discover your true self - with no barriers, limitations or social constraints. With Naked Yoga, you really can learn to love your body and heal your mind. Includes photographs and instructions for practising Naked Yoga either at home or in a group. Naked Yoga expert Doria Gani recounts her own transformational journey to help you challenge your hang ups, combat shame and develop new body positive attitudes. In this inspirational story, discover how Doria overcame critical illness, learned to deal with unexpected consequences for her life as a woman, and set out on a new path to reconnect with her soul. Enjoy the benefits and freedom that practising Naked Yoga can bring and discover your true self - with no barriers, limitations or social constraints. With Naked Yoga, you really can learn to love your body and heal your mind. Includes photographs and easy instructions for practising Naked Yoga either at home or in a group.Trade Review"Doria's inspiring story is the pathway for anyone wishing to explore the freedom of naked yoga. It's a story of huge courage, of overcoming pain and hurt, and o f finding hope through the healing power of nature and the purity of self expression!" - Russell Amerasekera, life coach & stylist; “I was so inspired by her book… [it] is a good book to read yourself, or to give to a friend going through a rough patch” – Nude & Natural. "There's a very deep connection with your own body, which I had not experienced when practicing 'regular' yoga. Moving naked is completely different. There's definitely a deeper connection with your body and breath. It's a great boost in self-esteem: You learn to see your body, to look at it, and to accept it the way it is." - Cosmopolitan

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Book SynopsisMany of us are guilty of choosing to binge-watch TV after a stressful day at work rather than hitting the gym to exercise – but what if you could do both at the same time?Self-help expert and stretching guru Susan Clark has devised over 40 simple exercises you can sneakily squeeze in while in bed, at your desk, commuting, watching TV, in the bath and more. Stretching is the ultimate low-intensity exercise, with science-backed benefits including improved flexibility, toned muscles and a stronger core – and it might even increase your life expectancy. You don't need any special equipment, and just 10 minutes of 'flexercise' each day will benefit your health.Featuring charming illustrations of each stretch, as well as a bonus chapter on how to meditate to stretch your mind, this book is the perfect way to get back into fitness without even leaving your house.Table of ContentsIntroduction • Stretch in Bed • Stretch in the Bath • Stretch on the Couch • Stretch in the Kitchen • Stretch at Your Desk • Stretch in the Car • Stretch While Busy (brushing your teeth, making tea...)

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Book SynopsisA guide for yoga teachers to children, based on diverse experiences. Covers needs of different age groups, abilities, and disabilities, as well as constraints in teaching environments. Offers adaptations of yoga practices to meet specific requirements.

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Book SynopsisAre you ready to get the body you love and discover a more confident, happy and energetic you? If so, then Gemma's plan is for you.The Ultimate Body Plan is a combination of 75 delicious recipes plus a workout plan that can deliver real results. Gemma's 10 Strength Commandments will set you on your way to success, building your positive mental attitude as you embark on your way to a fit, strong, healthy body!Here's your ticket to changing how you look and feel forever and giving the middle finger to anyone who says it can't be done.

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Book SynopsisThe first book to comprehensively discuss the function of the psoas in posture, movement, and exercise, The Psoas Solution identifies the functional anatomy, biomechanics, and motor control of the psoas and its role in core and hip stabilization. Abundantly illustrated with full-colour images throughout, this book also provides most complete review on the relevant research on the psoas available. Integrating this research with clinical experience, Evan Osar identifies the psoas's role on the hip, pelvis, and low back and demonstrates how to incorporate the psoas into functional movement patterns including squatting, lunging, and bending. The Psoas Solution includes corrective and functional exercise progressions for integrating the psoas into daily activities such as standing and sitting. Health and fitness professionals will find this a valuable resource full of applicable strategies and exercises to incorporate into their current rehabilitation and training programs.

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Book SynopsisThe Founder of the proven Foundation Training program takes his teaching to the next phase, showing us how to utilize our body?s built-in systems for healing and introducing a new program that offers a perpetual inner core of wellness and adaptability.Dr. Eric Goodman?s innovative approach to self-healing?Foundation Training?has helped athletes, first responders, celebrities, and regular folks around the world. The heart of Foundation Training is a unique form of biomechanics?a series of postures, poses, and movements designed to teach the body?s individual muscles to act within strong, flexible chains, shifting the burden of support away from sensitive joints.Foundations of Healthbuilds on this core program, going deep into its principles to help us understand how to maintain a healthy body, even when the mechanics eventually break down. Our bodies are built to heal themselves?without surgeries and prescriptive medications. The protocols expand on the original Foundation Training concepts, focusing on the endogenous cannabinoid stimulators?part of an extraordinary built-in endocannabinoid system that profoundly affects our central, enteric, and peripheral nervous systems and helps to regulate numerous responses in our body.Dr. Goodman explains the science behind the endogenous cannabinoid system and how it can be stimulated in natural and healthy ways, including heat, breath work, and movement?techniques that will help guide and maintain the state of balance the body needs to function optimally with stability and harmony. He recommends foods, herbs, and supplements likely to ease pain, lower stress, and boost mental and physical function. He addresses the notable medicinal benefits of CBD, THC, and the many terpenes associated with cannabis?s reputation for healing, and teaches how to be a smart consumer of cannabinoids.Foundations of Healthprovides a unique understanding and approach to healing that will forever change the way we think of our bodies and our physical health.Trade Review“The human body is amazing in its ability to heal itself, especially in stressful times. Eric expresses the importance of being curious about your physical conditions when presented, about how your body is reporting to you about the stress or situation. [In Foundations of Health] he helps us to dance with that stress…I encourage anyone who is interested in the connection between the mind, body, and healing to take a deep dive into Eric’s work and to dance the dance of self-healing.” — Jeff Bridges, actor, from the Foreword of Foundations of Health “The human body is designed to thrive against gravity—or else we tend to age rapidly and get injured. Foundation Training is the answer to my many years of research on the negative effects of sitting. It is a ticket to discovering a more vibrant, healthy life—no matter your age.” — Dr. Joan Vernikos, former director of NASA’s Life Sciences division and author of Sitting Kills, Moving Heals “Like so many people who have found relief with Foundation Training, I am grateful for the healing.” — Chris Hemsworth, actor “Foundation Training gave me my life back!” — Buckethead, musician

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Book SynopsisThe 12-movement qigong form presented is taken from over 50 forms developed by Professor Zhang Guangde, one of the world's leading qigong teachers, and can be practised in both seated and standing positions.The movements are graceful and easy to learn, and are based on the tenets of Chinese Medicine, working with the Zang Fu organs, the meridians, yin-yang, the Five Elements, and qi and blood. The book provides step-by-step, fully-illustrated instruction for both standing and seated practice, learning tips and health benefits for each movement, and also a brief account on the origins and characteristics of the exercises. The accompanying downloadable resources feature a video demonstrating the form and additional information on its history and origins, and provides options for verbal instructions to lead the practitioner through the exercises, or music to accompany them. Through integrating breathing exercises into Yangsheng, the 12 steps are effective for promoting good health, preserving life and cultivating the spirit, and they are suitable for all ages.The book will be invaluable for people who wish to learn a simple yet powerful form, and for teachers looking for effective forms to teach groups, especially children, people with disabilities and older people.Table of Contents1. Origins. 2. Features and Effects. 3. Movements. Section I. Names of the Movements. Section II. Movements (Standing Stance). Initial Stance. Step 1. Beginning of Heaven's Creation (Qian Yuan Qi Yun). Step 2. Double Fish Hung on the Wall (Shuang Yu Xuan Ge). Step 3. Old Horse Is Stabled (Lao Ji Fu Li). Step 4. Ji Chang Shoots a Louse (Ji Chang Guan Shi). Step 5. Bending the Body to Brush the Shoes (Gong Shen Dan Xue). Step 6. Rhinoceros Gazes at the Moon (Xi Niu Wang Yue). Step 7. Lotus Flower Appears Above the Water (Fu Rong Chu Shui). Step 8. Golden Rooster Heralds the Dawn (Jin Ji Bao Xiao). Step 9. Wild Geese Land on the beach (Ping Sha Luo Yan). Step 10. White Crane Flies High in the Clouds (Yun Duan Bai He). Step 11. Phoenix Salutes the People (Feng Huang Lai Yi). Step 12. Qi and Breath Return to the Origin (Qi Xi Gui Yuan). Ending Stance. Section III. Movements (Sitting Stance). Initial Stance. Step 1. Beginning of Heaven's Creation (Qian Yuan Qi Yun). Step 2. Double Fish Hung on the Wall (Shuang Yu Xuan Ge). Step 3. Old Horse Is Stabled (Lao Ji Fu Li). Step 4. Ji Chang Shoots a Louse (Ji Change Guan Shi). Step 5. Bending the Body to Brush the Shoes (Gong Shen Dan Xue). Step 6. Rhinoceros Gazes at the Moon (Xi Niu Wang Yue). Step 7. Lotus Flower Appears Above the Water (Fu Rong Chu Shui). Step 8. Golden Rooster Heralds the Dawn (Jin Ji Bao Xiao). Step 9. Wild Geese Land on the beach (Ping Sha Luo Yan). Step 10. White Crane Flies High in the Clouds (Yun Duan Bai He). Step 11. Phoenix Salutes the People (Feng Huang Lai Yi). Step 12. Qi and Breath Return to the Origin (Qi Xi Gui Yuan). Ending Stance. Appendix. Acupuncture Points.

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Book SynopsisTeaching yoga to children with Autism Spectrum Disorder and other special needs is easy using this visual how-to handbook.Breaking down yoga instruction pose by pose, body part by body part, breath by breath, this book uses easy-to-understand language and clear photographs to show parents, teachers, yoga instructors, and other professionals how to introduce the life-long benefits of yoga to a child with special needs. These benefits include gaining greater awareness and understanding of the body, learning to self-regulate the nervous system, and developing coping skills to work through difficult emotions such as anger and anxiety. Creative yoga games, activities, relaxation exercises, and chair yoga poses are included to make learning yoga a fun, interactive, and calming experience for children with a wide range of abilities.Trade ReviewThis excellent handbook (...) is written by a teacher in special education who is also a yoga practitioner and teacher... All in all, any child who learns what the author offers herein will develop greater concentration and focus, increased strength and flexibility of body and mind and become a calmer, happier person: life-long benefits any adult would wish to bestow on those in their care, whether or not they have special needs. Highly recommended for use at home or school and in particular, for those with special needs. -- Jill R Bennett * Red Reading Hub blog *Table of ContentsAcknowledgments. Preface. 1. What is Yoga? 2. Yoga for Autism and Special Needs. 3. Teaching Body Parts. 4. Pranayama (Breathing and Breath Awareness). 5. Emotions and Communication. 6. Asanas (Physical Poses). 7. Self-Regulation and Body Awareness. 8. Chair Yoga. Summary. References.

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Book SynopsisHelp your kids de-stress and get healthy!Yoga for Children will encourage your child to learn about yoga with an attentive, at-home instructor--you! Even if you are new to the practice, author, mom, and children''s yoga expert Lisa Flynn will guide you and your child through more than 200 yoga poses, meditations, and activities that are suitable for children between the ages of two and twelve. Complete with full-color photographs, instructional scripts, and pose modifications, Yoga for Children will help build your child''s confidence, self-awareness, and focus while strengthening your connection--one yoga session at a time.Trade Review"The health benefits of yoga are world renowned.... Yoga for Children is a simple guide to help make these benefits available to children and families.... These activities remove people from their comfort zones and place everyone on an equal plane, allowing bonding to occur. This is totally applicable to both families and school groups with children age two to twelve who wish to strengthen body, mind and soul." --Green Teacher"Yoga for Children is a valuable resource for parents of children from toddler to preteen who want to introduce their children not only to asanas, but to a whole healthy lifestyle based on yoga's principles." - Yoga Journal"I hadn't expected to become immersed in the world of yoga for children, but Lisa Flynn's book made it impossible to not become fully engaged. This is as much a credit to Flynn's depth of experience as a teacher and trainer in the field as it is to the book's flawless presentation. Yoga for Children is a great family book in a high-quality format that provides exceptional value for parents. In my opinion, it's already a classic." - Alive Magazine"I loved this book.... This book literally combines several of my favorite children's yoga books in one place, but does so in a new and refreshing way. Truly this a well thought out, well written book aimed at parents but definitely invaluable to teachers looking to utilize yoga in the classroom or studio." - Sky Yoga Studio blog"Yoga for Children is holistic: encouraging the skills of focus, mindful reflection, and mind/body awareness, inspiring confidence, self-regulation, and self-efficacy while teaching gratitude and optimism." - Sat Bir S. Khalsa, PhD, Assistant Professor of Medicine, Harvard Medical School; Yoga Researcher"I highly recommend Yoga for Children - Flynn presents the information in an easy-to-read and easy-to-follow format. Both of my children have enjoyed reading through the book and practicing the poses and meditations." - AutismEducationSite.com"Easy to follow, this beautifully illustrated book guides parents into the realm of yoga for kids. You'll learn how to teach your children simple poses that can help their minds and bodies grow." - Examiner.com"If you have a child in your care and you want to do some intelligent yoga together, this book is a real find. Songs, chants, visualization, even tips for sequencing and some innovative sequences for diverse situations - it's all here. If you interact with kids and are inspired to introduce them to yoga and guide them with wit, fun and wisdom, this book will be an invaluable resource for you." - Yoga Teacher Magazine"I have fallen in love with the book, Yoga for Children, by Lisa Flynn. The children's yoga world has needed [this] - an encyclopedia of essential kids yoga poses, games, breathing, and mindfulness techniques, that is brimming with new ideas and techniques to try. I'm going to pull this book out anytime I need some new inspiration." - Kidsyoga101.com"Yoga for Children...offers a vast choice of yoga explorations, including poses, breathing, meditation and creative play that can be guided by and used for practitioners of all levels. Complete with full-color photographs, instructional scripts, and modifications, Yoga for Children will help build your child's confidence, self-awareness, and focus while strengthening your connection--one yoga session at a time." - Yoga Living Magazine"I love practical, inspiring, research-based, and user-friendly books that are written by experienced, passionate authors. This will be my go-to reference book for kids yoga." - Kids' Yoga Stories"Yoga for Children has much to offer: succinct instruction on a variety of poses, songs, visualizations and games. Lisa Flynn's book will be a welcome addition to the reading library of every adult interested in sharing the joy of yoga with children. And, thanks to the book's friendly tone and colorful layout, it is sure to be a favorite on kids' bookshelves as well!" - Yoga for Depression

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Book SynopsisImmersing the reader in Daoist philosophy and its impact on life, this new edition of Vital Breath of the Dao by Master Zhongxian Wu is a fully illustrated guide to qigong, a way of physical and spiritual cultivation, and a way of life. The book includes the historical background, practical application, underlying principles and techniques of Daoist cultivation practices to bolster health and intensify spiritual connection to universal energy. Lineage holder Master Zhongxian Wu uses storytelling and a wealth of practical examples to introduce powerful qigong and internal alchemy methods and offers previously unseen personal stories to deepen his explanation of Daoist philosophy.Trade ReviewThe first edition of The Vital Breath of the Dao, providing as it did a much richer and more rounded view of the Daoist way than anything hitherto published, was the inspiration for the launch of Singing Dragon. This new edition, refined and expanded, speaks even more clearly of the way in which the Daoist arts of cosmology, language, nature, philosophy, poetry, calligraphy, the way of tea, and shamanic Qigong practice are the ingredients in a way of life accessible to all of us seeking a deeper reality. From both an intellectual and a practical point of view, this book can change your life - it certainly changed mine. These practices improve health, temper the mind and the emotions, and deepen one's spiritual life. -- Jessica Kingsley, Founder of Singing Dragon and long-term studentTable of ContentsIntroduction. 1. DaoFaZiRan - The Dao Follows its Natural Way. 2. TianWangHuiHui - The Universal Network. 3. DongXiYuanTong - The Pathway of Ying Yang. 4. Xiang - Symbolism. 5. Shu - Numerology. 6. Li - Theory. 7. XiuDaoJieYao - The Dao of Cultivation. Afterword

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Book SynopsisAged 16, Rachel Krentzman was diagnosed with scoliosis. At 32 she suffered a herniated disk and was told she would have to modify her activities for the rest of her life - instead, Rachel is now a walking testimonial for how yoga can be used therapeutically to heal your back pain. An easy and straightforward read, this manual contains step by step illustrated instruction for you to address the physical and emotional factors of your scoliosis. The exercises are easy to follow and perform, and no technical knowledge or prior experience of yoga is required. Foundational anatomy is carefully explained so that you can understand your body and your scoliosis before applying the exercises. Exemplary case studies will help you on the path to alleviating your back pain without surgery.Trade ReviewFull of resourceful wisdom, new and eternal. -- Loren M. Fishman, M.D. B.Phil., Assistant Clinical Professor, Columbia College of Physicians and Surgeons, author, Healing Yoga: Yoga cures for 20 common conditions, and many moreThis book is a uniquely successful guide towards a deeper understanding of both the reader's own body dynamics as well as yoga in its fuller context. The book addresses the physical and emotional consequences of living with scoliosis through therapeutic poses, breathing techniques and intention-setting that the reader can easily adopt at home. I highly recommend this book to both patients and clinicians alike. -- Melanie R. Fiorella, MD – Center for Integrative Medicine, UC San Diego HealthTable of ContentsForeword. Matthew J. Taylor. Introduction. PART ONE: THE PRINCIPLES. 1. Understanding Scoliosis. 2. Understanding Yoga Therapy. PART TWO: THE PRACTICE. 3. Releasing Tension. 4. Elongation and Symmetry. 5. Traction. 6. Mind-Body Tools. PART THREE: SUMMARY. 7. The Ten-Step Practice to Unwind Your Spine. References.

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Book Synopsis" I''ve read many books while studying the human body, anatomy and biomechanics. This tops the list. Get it." - 5-star Amazon reviewCentered, Second Edition offers movement practitioners an interdisciplinary approach to physical training that combines the newest advances in science, adaptative biotensegrity principles, and the synthesis of Pilates, yoga, Gyrotonic and fitness disciplines integral to the Madeline Black Method. It clearly explains the complex system of human movement patterns based on gait, weaving together movement science, embodiment practices, movement re-education, and manual skills techniques. The text is generously illustrated with 476 color photos and 25 new color illustrations that together provide movement practitioners with the knowledge and practical exercises to advance their work through the most effective structural and functional movement practices for their clients.Centered 2e is also applicable for the client who wishes to experience their body and develop self-help movement and mindful strategies.Centered 2e provides:Easy to follow practical how to'' exercises and advanced techniques 46 video links for in-depth study and practice of the techniques in action Corrective movement sequences both with and without Pilates apparatus An understanding of movement patterning from clear descriptions and examples Practice assessment techniques to easily observe movement strategies How to discover and address the assessment findings and change strategies Embodiment opportunities to explore the methodology Accessible home program sequences for your clients Ways to practice session sequences after each sectionCentered 2e is the manual for any teacher of movement (Pilates, yoga, dance, martial arts, Gyrotonic), physical trainers, physical therapists, movement practitioners and bodyworkers. Chiropractors, osteopaths, and orthopedic doctors will also gain insights from this book.

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Book SynopsisThe Complete Guide to Strength Training is the ultimate resource for anyone wanting to increase strength and resculpt their body. Featuring proven training programs and evidence-based nutritional guidance, it delivers comprehensive workouts for beginners, intermediates, and elite athletes. This updated fifth edition includes: Full-color photos and detailed descriptions of more than one hundred exercises Programs for increasing strength, muscle, and explosive power Fat loss workouts Body-weight-based workouts Plyometric training Cutting-edge nutrition and supplementation advice for gaining muscle and reducing fat

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Book SynopsisQigong is an aspect of traditional Chinese medicine that involves coordinating breathing patterns with physical postures to maintain health and well-being. Liu Zi Jue: Six Sounds Approach to Qigong Breathing Exercises is an accessible, fully-illustrated guide to this particular qigong exercise, which focuses on breath control.Liu Zi Jue regulates and controls the rise and fall of Qi (vital energy) through the inhalation and exhalation of six sounds. The exercises feature slow, gentle movements that are safe and easy to learn and are suitable for people of all ages and in all conditions of health. The routine strengthens the liver, heart, spleen, lungs and kidneys, thus helping to balance the energy and functions of the internal organs, and has also been shown to have a calming effect and to alleviate stress. Each routine is described step-by-step, and is illustrated with photographs and key points. The authors also point out common mistakes and offer advice on how to correct these.Complemented by an appendix of acupuncture points and accompanied by a digital download, this book will be of interest to Qigong and Tai Chi practitioners at all levels, students of martial arts and anyone interested in Chinese culture.Trade ReviewThis production scores for its novelty value and clarity of its actual teaching. -- Tai Chi Finder LimitedWith these books the Chinese Health Qigong Association have come close to providing everyone with their own personal qigong instructor. -- Tai Chi Finder LimitedLiu Zi Jue is also known as "the Six Healing Sounds", "the Six Qi Method" and "the Six Word Secret". This is a classical system first written down in the sixth centruy. Originally, the practice was a breathing exercise using the six sounds but later body movements were added to the practice. The book and DVD give the most comprehensive description of how to make the sounds correctly. There are very specific instructions on how to position the mouth, teeth and tongue and, of course, you hear the correct sound on the DVD. The DVD is very professionally and beautifully done and is one of the best that I have seen. The practitioners demonstrating the forms are clearly very experienced and are excellent models to follow. -- Medical Qigong Education Centre

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Book SynopsisUplifting memoir and lifestyle advice from the yoga instructor turned Instagram superstar, Rachel Brathen AKA Yoga Girl, who inspires millions every day.

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Book SynopsisA guide for women who want to improve their health and fitness by getting into running. It offers tips, strategies, and nutritious meal plans that women can incorporate into their daily lives.

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Book SynopsisAn inspirational guide through the Yoga Sutras outlining how to overcome difficulties and create enduring happiness.whether challenged by work, health, relationships, or parentingTrade ReviewThis beautiful, wise, and exceedingly practical guide on how to live our true yoga is destined to be a classic. -Leza Lowitz, author of Yoga Poems, Yoga Heart, and Here Comes The Sun. A beautifully written translation and commentary rooted in compassion, in which we too can see ourselves reflected.-Amy Weintraub, founder of the LifeForce Yoga Healing Institute and author of Yoga for Depression and Yoga Skills for Therapists

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Book SynopsisDelve into this inspiring introduction to the ancient practice of yoga and learn all you need to know to energize your body, mind and spirit every day There are plenty of reasons to try yoga - it can strengthen your body, soothe your soul, reduce stress and much more! This easy-to-digest guide has plenty of simple tips and helpful advice to get you started on your yoga journey. Whether you're a total beginner or an experienced yogi, the teachings in these pages are suited to a range of abilities and offer the benefits of yoga to everyone. Packed with a variety of poses broken down into step-by-step instructions, this little book contains all the information you need to live with more peace, balance and freedom. This book includes:- Simple breathing exercises to increase energy, focus and mindfulness - Step-by-step guidance on a variety of yoga sequences including sun salutations, standing and seated poses - Uplifting quotations to inspire positive thinking Be inspired to enjoy all that's best about an AWESOME YOGA LIFESTYLE.

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Book SynopsisKeep living a healthy and active life for longer using the natural and trusted method of Pilates.Ageing successfully means learning how to make and maintain positive lifestyle changes to remain in the best of health. Not just living longer, but better, and embracing ageing, rather than dreading it. Regular Pilates practice can enable a fulfilling and active later life, helping to lower blood pressure and remove the causes of aches and pains, which can support independent living and good health. Pilates for Living combines simple and effective exercises, suitable for all levels and abilities, with expert advice and motivational interviews with those who testify to the transformative powers of Pilates.Trade ReviewCovers postural alignment, anatomy and has illustrated instructions for various exercises. All you need is a mat. * Scotsman *With over 70 easy routines to help improve strength and balance, you’ll stay in the best health possible. * Woman's Own *Table of ContentsIntroduction 1 Joseph Pilates: a brief history 2 What Pilates can do for us as we age 3 What is Pilates? The Pilates principles 4 Equipment 5 Postural alignment 6 Breathing 7 Gentle warm-up techniques 8 Balance 9 Foot health and strengthening exercises 10 Mat Pilates exercises 11 Post-activity stretches 12 Three 20-minute routines - all levels 13 The healing power of Pilates for body and mind 14 Finding a mat Pilates class and what to look for Glossary About the author Acknowledgements Index

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Book Synopsis**As heard on Dr Rangan Chatterjee''s ''Feel Better, Live More'' Podcast**We all know how a long walk, a slow jog or a brisk run can free our minds to wander, and give us a powerful uplifting feeling. Some call it the ''runner''s high'', others put it down to endorphins. But what if we could channel that energy and use it to make positive change in our lives? William Pullen is a psychotherapist who helps people to work through their issues using his revolutionary method, Dynamic Running Therapy. His is a radical new approach to mindfulness. Whether you are looking for strategies to cope with anxiety, change or decision-making, or simply want to focus your mind while pounding the streets, Run for Your Life offers a series of simple mental routines that unleash the meditative, restorative powers of exercise.Trade ReviewWhen I got home I felt lighter, happier; free of the events of the day. If your day had been horribly stressful or desperately sad, that might be just the medicine you need. -- Lauren Milligan * Vogue *Deep questions concerning your issues - such as how you think it started, what you do to cope, when it's at its worst etc - strangely flow easily as you pound the pavement. * GQ *

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Book SynopsisBased on Stephens'' best-selling Yoga Sequencing, this deck is the perfect companion or standalone for creative yoga students and teachers.   The Mark Stephens Yoga Sequencing Deck empowers yoga students and teachers to be their creative best in designing yoga classes. With a 92-page booklet covering the principles of sequencing yoga classes and providing clear guidance on arranging postures in the most effective ways, the deck includes 100 yoga flash cards color-coded by pose family (Standing, Core, Arm Support, Back Bends, Seated Twists, Forward Bends & Hip Openers, Inversions, and Savasana). The cards feature clear color photos of postures with the corresponding English and Sanskrit names on side one and detailed information on how to put postures together in sequences that work for unique students and special class intentions on side two. The perfect companion to Yoga Sequencing or for use on its own, this deck is a hands-on way for readers to gain knowledge and skills for planning and designing yoga classes.   The booklet and cards come packaged in a box approximately 4 inches wide, 6 inches tall, and 2 inches thick—perfect for easy storage and travel. 

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Book SynopsisBuilding strong, muscular arms takes more than hard work and dedication. It also takes a plan—one rooted in science, based on the latest research, and proven to deliver results. Massive, Muscular Arms: Scientifically Proven Strategies for Bigger Biceps, Triceps, and Forearms is that plan and so much more.Massive, Muscular Arms takes an in-depth look at the underlying principles of biomechanics and anatomy to provide you with a better understanding of why your results may have stagnated and how small adjustments to the most common arm exercises can make them more effective. You will learn about the importance of training for strength and why low-rep strength work is a necessary component to building more aesthetically impressive arms. Packed with over 65 exercises designed to work deep into the muscles, you will be able to substitute selected exercises into your existing program or follow one of the six featured training programs (for novices and experienced lifters alike) that are designed to blast through plateaus and take your arm development up a notch. Author David Barr, a certified strength and conditioning coach who has over two decades of experience in strength and conditioning, also provides you with sidebars that debunk the popular myths that are associated with arm training. Safety considerations for more advanced exercises and advice on how to perform exercises correctly and reduce risk of injury are also included. Let Massive, Muscular Arms help you take your training to the next level!Trade Review“Is there a secret to building big arms? Yes, Massive, Muscular Arms shows you what you need to know to trigger more arm growth, and the workouts that will make a visual impact."—Nick Tumminello, Author of Your Workout Perfected“David Barr provides you with the tools to maximize arm strength and size. Massive, Muscular Arms provides both the foundation and the progressions necessary to develop stellar arms."—Jonathan Mike, PhD, CSCS*D, NSCA-CPT*D, USAW, NKT-2, Exercise Science Professor at Grand Canyon University“Want innovative, science-based training to build MONSTER arms? Then you’ve found it in Massive, Muscular Arms!”—Nick Nilsson, the “Mad Scientist of Muscle”“David Barr has done it again with a great book that covers all aspects of massive arm development, from nutrition to training plans to recovery. Highly recommend this book.”—Mike T. Nelson, PhD, MSME, CSCS*D, ISSN, Associate Professor at the Carrick InstituteTable of ContentsIntroduction: Why Arms?Part I. The ScienceChapter 1. Biceps, Triceps, and Forearms: Know the GoalChapter 2. The Science Says . . . : A Smarter Way to TrainChapter 3. Whole-Body IntegrationPart II. The ExercisesChapter 4. Triceps ExercisesChapter 5. Biceps ExercisesChapter 6. Forearm ExercisesChapter 7. Nontraditional ExercisesChapter 8. Recovery OptimizationPart III. The ProgramsChapter 9. Gym-Based ProgrammingChapter 10. Limited-Equipment TrainingChapter 11. Advanced Programming

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Book SynopsisFascia is a connective tissue in the body that has a vital role to play in providing support and structure to organs, muscles, and other tissues. This accessible, easy-to-read guide is designed for yoga teachers, therapists, and movement professionals to help unlock the secrets of fascia and guide their students toward greater wellbeing.

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Book SynopsisHave you ever wanted to add weights into your exercise routine but not known where to start? Or perhaps you already lift weights but want to know how to achieve a different aesthetic result? In Transform Your Body with Weights, Chloe Madeley tells you everything you need to know in order to weight-train correctly and effectively.She provides three different exercise and nutrition plans to choose from depending on whether you want to lose fat, gain muscle or increase your strength. Whether you are a beginner, intermediate or advanced, Chloe will guide you through the appropriate exercises for your level. With fully illustrated, day-by-day exercise instructions and a comprehensive food bible with recipes, everything you need to know to start your weight-lifting journey is in these pages.

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Book SynopsisA practical, expert-led, straight-talking guide to exercising during pregnancy and post-birth.Staying active during pregnancy and the postpartum period has vast physical and mental health benefits, but it's also a subject that's fraught with fear, myths, and misinformation. We're told by doctors to exercise, but we're not given the tools with which to do so.Enter: The Bump Plan, by personal trainer, pre-and-postnatal exercise specialist and mother of two, Hollie Grant. With illustrated trimester-by-trimester plans on what you can safely do at each stage, guidance about the physical shifts you can expect, information on how to move and get back to doing the things you love after your baby has arrived, and nutrition and pelvic health advice, there is no better companion to see you through this exciting but daunting time.Trade Review‘Hollie has integrated the latest evidence alongside years of industry experience, and delivers it in a kind, trustworthy and humorous voice. It won’t be long before you find yourself immersed in The Bump Plan’Dr Marlize de Vivo, CEO and co-founder, Active Pregnancy Foundation ‘[Hollie] makes you feel completely safe and empowered both physically and mentally’Harper’s Bazaar

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Book SynopsisWhy Pelvic Health Matters. An honest and empowering guide to understanding your body.This book takes women on a vital journey to better understanding their pelvic health throughout all stages of life, and empowers them to take control of the core of their physical and mental wellbeing.Pelvic health issues can impact a huge range of physiological functions but there is very little information or help readily available for these problems. Pregnancy and childbirth can have a significant impact on pelvic health, but did you know that it can also be affected by other things? This can commonly lead to physical symptoms relating to your bladder, bowels and sex life as well as impacting mental health.But knowledge is power, and Clare Bourne has dedicated her career to improving our pelvic health this book contains answers to all the questions you've been too embarrassed or scared to ask, and many more you didn't know you needed the answers for nothing is TMI!Including explanations of symptomTrade Review‘Clare is the voice of reason when it comes to pelvic health. She educates, empowers and offers practical tips to help women through all stages of their lives. As a currently pregnant woman, I shall be book marking the “Birth, bump and beyond” chapter for the foreseeable!’ Dr Sara Kayat ‘As a gynaecologist I thought I was well-informed when it came to pelvic floor health, but after 2 appointments with Clare I realised how much more there was to know! Now everyone can have access to Clare's fantastic knowledge & skills through this book that I'll be recommending it to all of my patients.’ Dr Anita Mitra ‘Warm, wise and vitally important! Every woman should read this book. When you meet someone so passionate about the pelvic floor that they carry a plastic pelvis in their handbag, you sit up and listen. Within seconds of listening to Clare talk, I gained a whole new respect for my body. Clare is a woman on a mission […] she compassionately and skilfully ensures that women are equipped with the tools to nurture a chronically overlooked part of their body that (quite literally) holds them together. This book is a much needed handbook, a roadmap, a letter to our bodies.’ Anna Mathur, author ‘Pelvic floor health is a little discussed subject. Most women have no idea of the importance until they experience symptoms, most commonly post natal or in the menopause. At this point they then may well be too embarrassed to seek help. This book should change that by empowering women with knowledge and understanding so thta they can seek the help they need.’ Dr Naomi Potter ‘A revolutionary book that changes your entire view on the female body.’ Chessie King 'If there is one book that all females should read to have the foundational understanding to get to know their pelvic floor and learn how to keep it working at its best – this is it! I have finished this book feeling like my body is a marvel to be cared for and honoured.' Dr Martha Deiros Collado

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Book SynopsisFrom fitness and martial arts expert Martin Rooney, author of top-selling Training for Warriors and Ultimate Warrior Workouts, comes a complete twelve-week workout and diet plan for anyone looking to shed pounds of fat and increase muscle mass. In Warrior Cardio, the creator of the world-famous Training for Warriors System provides the latest scientifically proven techniques for cardiovascular training paired with a weight loss plan that really delivers.

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Book SynopsisRunning is not just a sport. It reconnects us to our bodies and the places in which we live, breaking down our increasingly structured and demanding lives. This book explores human desire to run. It shows why feeling the earth beneath our feet is a necessary and healing part of our lives.Trade ReviewA wonderfully subtle and ambitious book -- P.D. Smith * Guardian *Insightful and intoxicating. Vybarr Cregan-Reid's book makes you take your shoes off and run through a world of ideas about nature. -- Lynne TrussDelightful * The Times Literary Supplement *Footnotes is a blazing achievement. -- Kate Norbury * Caught by the River *Few have done it so artfully and completely. -- Oliver Balch * Literary Review *Here is a book in which the striding energy of the prose matches its subject. -- Iain SinclairWonderfully authoritative vindication of what ought to be a self-evident truth: that running should be about being alive, not being a consumer. * Richard Askwith - author of Running Free: A Runner’s Journey Back to Nature *It’s hard to imagine a more compelling or poetic running companion than Vybarr Cregan-Reid. He inspires us not just to run, but to be truly alive while we are doing it. -- Scarlett ThomasA brilliant, broad-ranging and beautiful book. Like a great run into a wild landscape, it opens the heart and the mind, taking you off into the unknown, delighting at every turn and returning you changed for the better. -- Rob Cowen - author of Common Ground

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Book SynopsisA revolutionary workout guide showing how different muscles of the female body actually work during exercise through lifelike anatomical illustrations which show muscles in action.Trade Review[Review of previous edition: ] A fantastic resource ... which can be used by any woman interested in improving her health and physique.... The book's ease of use, colorful pictures, and most importantly, the anatomical illustrations, help set this book apart from other similar exercise books. This book would be a great addition-- (01/01/2015)

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Book Synopsis Burn fat, build lean, sexy muscles, lose inches, and feel healthier, more energetic, and youthful than you ever have in your life…with a revolutionary new approach to resistance training.  Tired of spending hours on the treadmill? Dealing with the joint paint of high impact exercise? And seeing very few results in terms of fat-burning and weight loss? If so, it’s time to join the revolution. Brought to you by Sal Di Stefano, the founder of the mega popular Mind Pump podcast, The Resistance Training Revolution reveals how resistance training is the best form of exercise to burn fat, boost metabolism, and achieve health benefits you cannot obtain from other forms of exercise.Di Stefano breaks down fitness misconceptions, shares his decades of industry knowledge, and brings you a comprehensive, accessible guidebook that will give you the body you’ve always wanted—in as little as 60 minutes a week. This book features: Over 60 fat-burning, metabolism-boosting workouts you can do at home to sculpt your body and maximize your health and longevity Raw fitness truths that will show you what works and what doesn’t. You’ll be shocked at how easy it is to build lean muscle and lose fat once you understand these truths, and once you train your body the right way The newly discovered health benefits of resistance training in terms of heart health, bone strength, joint protection, and especially antiaging The exact formula for nutrition that makes losing fat, while sculpting your body a breeze and for the long term. Dozens of self-assessments to track your progress, and much more The Resistance Training Revolution also reveals how to optimize your workout time following Mind Pump’s Muscular Adaptation Programming System (MAPS)—a system that ensures that you keep making progress without the frustrating plateaus. Isn’t it time you joined the revolution?

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Book Synopsis “Sal Di Stefano’s raw fitness truths about motivation, resistance training and intuitive eating can help anyone, at any age, at any level.”--Jason Fung, MD, New York Times bestselling authorTired of spending hours on the treadmill? Dealing with the joint paint of high impact exercise? And seeing very few results in terms of fat-burning and weight loss? If so, it’s time to join the revolution. Sal Di Stefano, the founder of the mega popular Mind Pump podcast, reveals how resistance training is the best form of exercise to burn fat, boost metabolism, and achieve health benefits you cannot obtain from other forms of exercise. Based on Mind Pump’s Muscular Adaptation Programming System (MAPS), The Resistance Training Revolution features: How to optimize your workout time with over 60 fat-burning, metabolism-boosting workouts you can do at home Raw fitness truths about what works and what doesn’t The newly discovered health benefits of resistance training in terms of heart health, bone strength, joint protection, and especially antiaging The exact formula for nutrition that makes losing fat while sculpting your body a breeze Dozens of self-assessments to track your progress, and much more  “Stop those mindless hours of ‘cardio’ and make real gains in health and weight loss… Resistance exercise that builds muscle is key to weight loss, metabolic health, even healthy aging.”--William Davis, MD, #1 New York Times bestselling author of the Wheat Belly book series

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Book SynopsisFeaturing 25% new and updated content, Fitness For Dummies, 4th Edition, delivers the latest and greatest in get-fit information. With the help of fitness professionals, readers can learn to set, and achieve, realistic fitness goals without breaking the bank.Trade ReviewImportantly, Fitness for Dummies offers more than just blather You could use this book to set yourself up with a nice little set of workouts to do at home to help you reach a set of goals you set yourself. (fittechnica.co.uk, May 2013)Table of ContentsIntroduction 1 About This Book 1 Conventions Used in This Book 2 What You’re Not to Read 3 Foolish Assumptions 3 How This Book is Organized 3 Part I: Getting Your Butt off the Couch 4 Part II: Going Cardio 4 Part III: Building Muscle and Strengthening Bone 4 Part IV: Limbering Up with Flexibility, Balance, and Mind-Body Exercise 5 Part V: Getting Fit in Health Clubs and Home Gyms 5 Part VI: Exercising for All Ages and Stages 5 Part VII: The Part of Tens 6 Icons Used in This Book 6 Where to Go from Here 7 Part I: Getting Your Butt off the Couch 9 Chapter 1: Establishing Your Plan of Attack 11 Understanding What Fitness Means 11 Setting Goals and Tracking Your Progress 13 Assessing your current fitness level (yes, this class has tests) 13 Setting multiple goals and rewards 13 Putting it in writing 15 Selecting Exercises That Are Right for You 17 Staying Motivated to Make Exercise a Habit 17 Getting inspiration from others 18 Training for an event 19 Keeping it interesting 19 Dressing the part 19 Staying realistic 20 Chapter 2: Testing Your Fitness 21 Reviewing Your Health History 21 Talking to a tester at the gym 22 Assessing your health history yourself 22 Vital Signs: Following Your Heart 23 Determining your resting heart rate 23 Knowing your blood pressure 24 Discovering how fit your heart is 25 Estimating Your Body-Fat Percentage 26 Getting the lowdown on fat measurements 26 Measuring body fat 27 Measuring Your Strength 31 Measuring your upper-body strength 32 Testing your core strength 33 Measuring your lower-body strength 34 Stretchy Stuff: Checking Your Flexibility 35 Checks and Balances: Standing on One Foot 38 Recording Your Fitness Test Results 38 Making Sense of Your Test Results 40 Chapter 3: Watching What You Eat: Nutrition Basics 41 Keeping an Eye on How Much You Eat 42 Deciding What’s for Dinner: Food, Real Food 44 Figuring Out Fat, Carbs, and Protein 45 Getting the real deal on fat 45 Choosing your carbs carefully 46 Avoiding high-protein propaganda 48 Getting the Scoop on Supplements 48 Fueling Up 49 Timing your meals 49 Eating before you work out 50 Snacking during your workout 50 Refueling after your workout 50 Drinking Plenty of Fluids 51 Chapter 4: Educating Yourself 53 Judging Fitness Media Reports 54 Starting with reliable publications 54 Watching out for sensational headlines 55 Considering credentials and biases 56 Making sure there’s a source 56 Remembering that advertisers can influence content 57 Being wary of celebrity endorsements 58 Putting limited stock in personal stories 58 Asking whether a study is newsworthy 58 Watching for outdated information 59 Evaluating Scientific Research 59 Paying attention to the experiment 59 Noting that results can be manipulated 60 Checking the math 61 Not assuming cause and effect 61 Putting a study in context 61 Trusting Credible Coverage 62 Chapter 5: This Doesn’t Have to Happen to You: Avoiding Common Injuries 63 Reducing Your Risk of Injury 64 Recognizing When You’re Injured 65 Identifying Common Exercise Injuries and Ways to Avoid Them 65 Inside information: Surveying injuries to muscles, bone, and more 66 Looking at injuries by body part 69 Treating Sports Injuries with RICE, RICE, Baby 75 Part II: Going Cardio 77 Chapter 6: Cardio Crash Course: Getting the Right Intensity 79 Comparing Aerobic and Anaerobic Exercise 80 Understanding the Importance of Warming Up and Cooling Down 81 Warming up 81 Cooling down 82 Using Simple Methods to Gauge Your Level of Effort 82 The talk test 83 Perceived exertion 83 Measuring Your Heart Rate 84 Looking at what heart rate tells you 84 Understanding your target zone 86 Finding your maximum and target heart rates 86 Measuring your pulse 88 Chapter 7: Creating a Cardio Program 91 Following a Cardio Plan 92 Doing cardio for good health 92 Doing cardio for weight loss 93 Doing cardio to maximize your fitness 96 Fun Ways to Dial Up Your Fitness and Burn More Calories 97 Interval training 98 Uphill battles 99 Tempo workouts 100 Lifestyle movement 100 Putting It All Together: Sample 6-Week Exercise Programs 101 Sample beginner program 101 Sample intermediate program 102 Estimating How Many Calories You’re Burning 104 Knowing When to Give It a Rest 106 Chapter 8: Using Cardio Machines 109 Treadmill 110 Who will like it 111 Why the treadmill may not be your thing 111 Treadmill user tips 111 Elliptical Trainer 112 Who will like it 113 Why the elliptical may not be your thing 114 Elliptical-trainer user tips 114 Stationary Bicycle 114 Who will like it 115 Why the bike may not be your thing 115 Stationary-bike user tips 116 Stair-Climber 117 Who will like it 118 Why the stair-climber may not be your thing 118 Stair-climber user tips 118 Rowing Machine 119 Who will like it 120 Why the rower may not be your thing 120 Rowing-machine user tips 120 Chapter 9: Exercising Outdoors 123 Walking 123 Essential walking gear 124 Walking with good form 124 Walking tips for rookies 125 Running 125 Essential running gear 126 Running with good form 127 Running tips for rookies 128 Bicycling 128 Essential cycling gear 129 Cycling with good form 130 Cycling tips for rookies 130 In-Line Skating 131 Essential skating gear 132 Skating the right way 132 Skating tips for rookies 132 Exercising in Water 133 Essential water exercise gear 134 Swimming with good form 134 Swimming tips for rookies 135 Part III: Building Muscle and Strengthening Bone 137 Chapter 10: Why You’ve Gotta Lift Weights 139 Considering Five Important Reasons to Pick Up a Dumbbell 139 Staying strong for everyday life 140 Keeping your bones healthy 140 Preventing injuries 141 Looking better 142 Speeding up your metabolism 142 Building Muscle: Myths and Reality 143 Looking at questions of strength 143 Wondering about body shape 145 Asking about fat versus muscle 146 Chapter 11: Your Muscles: Love ’Em or Lose ’Em 149 Seeing the Big Picture 150 Looking Over Your Shoulders 153 Deltoids 153 Rotator cuff 154 Getting Your Back 155 Trapezius 155 Latissimus dorsi 156 Rhomboids 157 Erector spinae 157 Checking Out Your Chest (Pectorals) 158 Taking Up Arms 160 Biceps 160 Triceps 161 Forearm muscles 162 Getting a Core Understanding of the Abdominals 162 Rectus abdominis and company 163 Internal and external obliques 164 Bringing Up the Butt and Hips 165 Gluteus maximus 165 Hip abductors 166 Leg adductors 166 Looking at Your Legs 167 Quadriceps 167 Hamstrings 168 Gastrocnemius and soleus 168 Tibialis anterior 169 Chapter 12: Demystifying Strength Equipment 171 Using Weight Machines 171 What’s new in weight machines 172 The advantages of traditional weight machines 173 The drawbacks of traditional weight machines 174 Special tips for using weight machines 175 Cutting Loose with Free Weights 177 The advantages of free weights 179 The drawbacks of free weights 179 Special tips for using free weights 180 Using benches with free weights 182 Pulling Your Weight with Cable Pulleys 182 The advantages and disadvantages of cable pulleys 183 Special tips for using cable pulleys 183 Getting into the Swing of Things with Kettlebells 184 The advantages of kettlebells 185 The drawbacks of kettlebells 186 Special tips for using kettlebells 186 Stretching Your Routine with Tubes and Bands 186 The advantages of tubes and bands 186 The drawbacks of tubes and bands 187 Special tips for using tubes and bands 188 Training with Weighted Balls 188 The advantages of medicine balls 188 The drawbacks of medicine balls 189 Special tips for using medicine balls 189 Relying on Your Body as Strength Equipment 191 The advantages of using your body weight 191 The drawbacks of using your body weight 191 Special tips for using your body weight 192 Chapter 13: Designing a Strength-Training Program 193 The Building Blocks of a Strength-Training Workout 194 Choosing your weight 194 Planning your workout 195 Considering time and speed 198 Setting up and changing your routine 198 Considering your core 200 Lifting Safely and Effectively 202 Lifting weights the right way 202 Making sense of the instructions 204 Following a Simple Total-Body Workout 204 Squat 205 One-Legged Squat 207 One-Arm Dumbbell Row 209 Dumbbell Chest Press 211 Dumbbell Shoulder Press 212 Back Delt Fly 213 Dumbbell Biceps Curl 215 Triceps Kickback 217 The Plank 219 Opposite Extension 221 Part IV: Limbering Up with Flexibility, Balance, and Mind-Body Exercise 223 Chapter 14: Flexibility Training: Getting the Scoop on Stretching 225 Understanding Why You Need to Stretch 225 Deciding When to Stretch 227 Exploring Stretching Techniques 228 Still Life: Doing Static Stretching 229 Following a few rules of static stretching 230 Trying a simple static stretching routine 231 Trying Alternative Stretches 238 Testing out Active Isolated stretches 238 Doing the PNF Hamstring Stretch 241 Chapter 15: Finding Your Balance 243 Balance: Use It or Lose It 243 Evaluating Your Balance 244 Taking four simple tests 244 Interpreting your test results 245 Trying Nifty Tools for Training Your Balance 246 Doing Four Balance Exercises 247 Sit to Stand 248 Hopping 249 Balance-Beam Walk 249 Pick-Ups 250 Chapter 16: All about Yoga 253 Understanding Yoga: Knowing Your Asana from Your Elbows 254 Looking at What Yoga Can Do for Your Body 254 Finding a Yoga Style That’s Right for You 255 Getting Started 256 Taking yoga classes 257 Looking at yoga equipment and clothing 258 Following yoga tips for beginners 258 Trying a Yoga Routine 259 Downward-Facing Dog 259 Forward Bend 260 Child’s Pose 262 Modified Sage Twist 262 Cat Pose 263 Triangle Pose 264 Sun Salutation 265 Chapter 17: Getting the Lowdown on Pilates 267 Understanding Pilates 267 How Pilates works 268 How Pilates benefits even beginners 268 Fitting Pilates into Your Workout Program 269 Exploring Your Pilates Workout Options 269 Two ways to practice Pilates: Choosing your type of workout 270 Finding a qualified Pilates instructor 271 Doing Pilates at home 272 Performing Some Pilates Exercises 273 The Hundred 273 Rolling Like a Ball 275 Single Leg Pull 276 Spinal Stretch Forward 277 Part V: Getting Fit in Health Clubs and Home Gyms 279 Chapter 18: Choosing and Using a Gym 281 Should You Join a Health Club? 281 Four reasons to sign up 282 Four reasons to say, “No thanks” 283 Knowing How to Judge a Gym 283 Location and hours 284 Size 284 Cost 285 Equipment 286 Group exercise classes 287 Staff 287 Members 288 Cleanliness 289 Extra amenities 289 Eco-friendliness 290 Braving the Gym for the First Time 291 Packing the perfect gym bag 291 Making yourself more comfortable 292 Health-Club Etiquette: The Unwritten Rules 294 The must-do’s 294 Major no-no’s 295 Locker-room rules 296 Chapter 19: Designing Your Home Gym 297 Planning Your Exercise Space 298 Looking at the big picture: What you want to work on 298 Choosing an inviting spot for your equipment 298 Taking careful measurements 299 Thinking about flooring 299 Equipment Shopping Tips 300 Shopping around 300 Taking a test drive 301 Looking for safety features 302 Asking for a discount 302 Checking out warranty and service plans 302 Investing in Cardio Equipment 303 Two cardiovascular bargains 303 Treadmills 305 Incline trainers 306 Elliptical trainers 307 Stationary bikes 308 Rowing machines 310 Stair-climbers 310 Buying Strength Equipment 312 Exercise bands and tubes 312 Free weights 313 Weight benches 315 Multi-gyms 316 Considering Flexibility Helpers 319 Chapter 20: Hiring a Trainer 321 Five Smart Reasons to Hire a Trainer 321 Weeding Out the Poseurs 323 Certification 323 University degrees 326 Experience 326 Liability insurance 326 Appropriate trainer fees 327 Digging Deeper: Making Sure the Trainer You Choose Is Right for You 328 Narrowing down your choices 328 Evaluating your trainer 330 Getting the Most out of Your First Training Session 331 Being the Best Client You Can Be 332 Chapter 21: Choosing an Exercise Class or Digital Workout 335 Getting Through When You Haven’t a Clue: Taking an Exercise Class 336 Signing up 336 Knowing what to expect from a live instructor 336 Getting the most out of your classes 337 Considering popular classes 338 Working Out with an On-Screen Instructor 344 DVDs 346 Streaming and digital downloads 346 On-demand TV and ExerciseTV 347 Podcasts and YouTube 347 Video games 348 Part VI: Exercising for All Ages and Stages 349 Chapter 22: Fit Pregnancy: Exercising for Two 351 Understanding the Benefits of an Active Pregnancy 352 Working with Healthcare Providers and Trainers 353 Great Activities to Consider during Pregnancy 354 Walking this way 354 Getting into the swim of things 355 Taking prenatal exercise classes 356 Trying prenatal yoga and Pilates 357 Lifting weights 357 Putting a prenatal spin on studio cycling 358 Using Wii Fit, online videos, and other media 359 Avoiding Risky Exercises 359 Overcoming the Obstacles to Prenatal Exercise 360 Monitoring Your Prenatal Workout Routine: Watching for Danger Signs 362 Exercising After the Baby Arrives 363 Chapter 23: Getting Kids Fit 365 Looking at How Exercise Helps Your Child 365 Getting Your Kids Moving 367 Engaging the toddler and preschool set 367 Motivating school-age kids to move 368 Getting Kids to Eat Their Peas 370 Chapter 24: Staying Active as You Age 373 Getting a Late Start: How to Begin 373 Seeing your doctor for a checkup 374 Starting cardio exercise 374 Pumping some iron 374 Working on your flexibility and balance 375 Adjusting Your Program if You’re an Experienced Older Athlete 376 Part VII: The Part of Tens 379 Chapter 25: Ten Great Reasons to Break a Sweat 381 You’re Less Prone to Illness 381 You Keep Your Weight in Check 382 You Look Marvelous 382 You’re Less Prone to Injuries and Aches 383 You Feel Happier, Calmer, and Better about Yourself 384 You Enjoy Camaraderie 385 You Perform Better at Work and at Home 385 Your Family Benefits 386 You Feel Younger and Enjoy Life More 387 You Do Good for Others and the Earth 388 Chapter 26: Ten Fantastic Fitness Investments 389 A Heart-Rate Monitor 389 A Digital Tracker or Pedometer 390 A Hydration System 390 A Stretching or Sticky Mat 391 A Physioball 391 A Workout Log 392 An MP3 Player or iPhone 392 Exertainment 393 A Personal Trainer 394 A Massage 394 Index 395

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Book SynopsisThe ultimate, easy-to-follow guide to how to be fit, active and healthy - before, during and after pregnancy - from Professor Greg Whyte OBE: consultant to numerous sportswomen and celebrities, and the performance expert behind the incredible Comic Relief and Sports Relief challenges. Complete with accessible advice and illustrated exercise programs, this is the only pregnancy guide you''ll ever need...''I loved being active while pregnant. Being fitter made the first few weeks easier and Greg''s new book provides fantastic support and guidance on how to exercise throughout pregnancy'' -- Dame Tanni Grey-Thompson, Paralympic gold, silver and bronze medalist, world record holder and mum''Greg''s new book provides a wonderful companion for mums-to-be'' -- Sally Gunnell, OBE, Olympic gold medallist, world record holder and mum''Every pregnant woman should read this book'' -- ***** Reader review''One of the best pregnancy

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Book SynopsisFrom the unforgettable teacher Jessamyn Stanley comes Every Body Yoga, a book that breaks all the stereotypes. It’s a book of inspiration for beginners of all shapes and sizes: If Jessamyn could transcend these emotional and physical barriers, so can we. It’s a book for readers already doing yoga, looking to refresh their practice or find new ways to stay motivated. It’s a how-to book: Here are easy-to-follow directions to 50 basic yoga poses and 10 sequences to practice at home, all photographed in full color. It’s a book that challenges the larger issues of body acceptance and the meaning of beauty. Most of all, it’s a book that changes the paradigm, showing us that yoga isn’t about how one looks, but how one feels, with yoga sequences like “I Want to Energize My Spirit,” “I Need to Release Fear,” “I Want to Love Myself.” JessamynTrade Review“Thirty-six million people practice yoga in the U.S., and Jessamyn Stanley knows they cannot all be size 2.” —TIME “Jessamyn Stanley’s Every Body Yoga: Let Go of Fear, Get on the Mat, Love Your Body (Workman) is a clever memoir of a millennial woman’s search for self-acceptance hidden within a beginner’s guide to asana yoga.” —ELLE “This touching work is a must for those new to yoga, no matter their age or body type.” —Publishers Weekly “Stanley’s playful tone and personal, approachable advice provide a warm welcome to her historical, technical, and altogether different guide to yoga.” —Booklist​ “This uplifting volume makes yoga approachable.” —Library Journal "You can’t talk about wellness without acknowledging Jessamyn Stanley and her work." —HuffPost “Stanley’s refreshing perspective reminds all of us that you are always worthy and capable, and you never needed any special qualifications or permission to begin yoga (or anything else, for that matter).” —Philadelphia Inquirer “Both a memoir and beginner’s guide, written in Stanley’s no-nonsense voice and featuring an inclusive cast of models.” —Fast Company, 100 Most Creative People In Business 2017 “Through her own experience and passion, Jessamyn Stanley invites everyone to join in the healing practice of yoga. Start where you are is the beautiful message of her book. Pass it on!” —Tara Stiles, founder of Strala Yoga “Jessamyn Stanley is the wake-up call everyone needs. Her message speaks loud and clear, not only to those interested in yoga, but to everyone interested in truly, boldly, genuinely, living their life. If you have ever felt held back by shame or fear, if you want to step outside your comfort zone, or if you just need to spend time with someone who gets it—and will challenge you to get it, too—then you will find a kindred spirit in Jessamyn.” —Kelsey Miller, author of Big Girl “A yoga body is, quite simply, a body that does yoga. In Every Body Yoga, Jessamyn makes this abundantly, imperatively, and refreshingly clear.” —Kathryn Budig, author of Aim True and The Big Book of Yoga “Every Body Yoga reminds us of what the ancient yogis knew: That you are worthy and capable of starting yoga NOW. You need no special qualification to begin. You are ready! Jessamyn’s honesty and vulnerability as a storyteller sweeps you up into the wonders of yoga and the curious way this practice is truly different for each person who is brave enough to enter its doors.” —Amy Ippoliti, yoga teacher, author, and earth activist “Jessamyn inspires not only me but everyone she reaches with her message: that yoga truly is for everyone. For so long we've been shown a certain type of "yoga body" and it's just not a reality--Jessamyn is proof---thank goodness!! I'm so grateful for her work.” —Tess Holliday, model and founder of #EffYourBeautyStandars "Jessamyn takes a practice that can intimidate some and alienate others…and makes it accessible, inclusive and extraordinary." —Jes Baker, author of Things No One Will Tell Fat Girls "Every Body Yoga is an honest and empowering book that shatters paralyzing stereotypes … What a liberating call to experience yoga just as you are!" —Susan Moses, celebrity stylist and author of The Guide to Dressing Curves

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Book SynopsisRefresh your body and mind with this portable yoga deck and mini book set that enables you to practice yoga anytime, anywhere!  Specifications: This fully illustrated set includes 50 full-color cards (2 1/2 x 3 1/2 inches), 48-page book, and a wooden card display stand Illustrated mini book: A miniature book includes simple step-by-step instructions on the health and wellness benefits of yoga Practical, useful yoga exercises for everyone, including beginners: With four main yoga pose categories arranged in varying difficulty, the 50 included yoga poses are essential to both new and practiced yogis Yoga on the go: Sized to fit in the palm of your hand, a portable deck to accompany you to the office, gym, home, or your next vacation A perfect gift or self-purchase: Ideal for anyone looking to add active exercise and mindfulness throughout their day

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Book SynopsisAn accessible guide to Pilates, with effective 10-minute workouts to intersperse throughout your dayPilates Express is the ultimate handbook for both women and men who want a regular quick-fix workout to fit into their daily schedule. Suitable for all, regardless of fitness level, the mini 10-minute daily workouts have 40 fundamental exercises at their core. As well as increasing your strength and flexibility, Lynne’s program features dedicated exercises to boost your immune system and improve the efficiency of your breathing. Whether you want to strengthen your upper body and arms, or target your waist, hips, glutes and thighs, this essential guide will help you build your toning power and achieve your goals. 'Lynne is the high priestess of Pilates. I trust her implicitly.' - Sophie Dahl

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