Exercise and workouts Books

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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a huge range and FREE tracked UK delivery on ALL orders.

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a huge range and FREE tracked UK delivery on ALL orders.

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Book SynopsisSuitable for fighters, this book is also helpful for athletes or coaches. With full colour photos and explanations, it reveals the secrets of warming up, weight training, endurance training, mental training, nutrition, weight cutting, and strategy development that the top combat athletes in the world use to win IFL, Pride Fighting, UFC and UCC.Trade Review"If you want what other warriors don't have, you need to do what other warriors don't do. I want victories and that"s why I follow this program." -- Ricardo Almeida, UFC, Pride FC veteran and Middleweight King of Pancrase "This training is intense-and it gives me the strength, speed, and endurance I need to take on and defeat the world." -- Roger Gracie, 2005 ADCC Absolute and 2007 BJJ World Absolute Champion "If you're tired of being the nail, let Martin Rooney turn you into the hammer!" -- Renzo Gracie, ADCC and Pride Fighting Champion "Rooney gets the most out of MMA fighters. He doesn't stop at physical conditioning. What separates him from other top-flight trainers is his strict emphasis on being mentally prepared." -- Frank McNeil, ESPN.com "You have it all in the book. As someone who has seen the benefit of innovative, functional, and sport specific exercises, I think Martin Rooney is giving people a tremendous advantage in their MMA training with this book." -- Kenny "Kenflo" Florian, UFC Fighter and BJJ black belt "A fantastic book! The approach of associating MMA techniques with the exercises that will help improve them is something people will not have seen before." -- Kid Peligro, Acclaimed martial arts author and BJJ black belt

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Book SynopsisFrom the experts behind the New York Times bestseller The Spark and the creators of SparkPeople.com comes The Spark Solution, a breakthrough two-week diet program deemed one of the "Best Diets" by U.S. News & World Report.Trade Review"Weight-loss wit and wisdom drawn from thousands who have benefited from SparkPeople.com's 15 million member community. Self-coaching tips along with a holistic balance of nutrition and exercise tools creates a powerful foundation for reaching your goals and sticking with them... for a lifetime." -- New York Times Best-Selling Author Dr. Pam Peeke, MD, MPH, FACP

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Book SynopsisTrade Review"Like so many people who have found relief with Foundation Training, I am grateful for the healing." -- Chris Hemsworth, actor "Practicing Foundation Training has been one of the most critical decisions of my surfing career. I had recurring lower back problems when I was younger, but since starting Foundation Training, my flexibility and stability are both the best they have ever been" -- Lakey Peterson, women's surfing champion "After thirty tough years of service in the Army Airborne and Rangers, I was told by six different spinal surgeons that spinal fusion was my only option. And then I discovered Foundation Training. If only I had this marvelous tool on active duty." -- Colonel William C. Ohl II "Foundation Training exercises are the answer to my many years of research on the negative effects of sitting." -- Dr. Joan Vernikos, former NASA director of life sciences and author of Sitting Kills, Moving Heals "Foundation Training has been one of the most impactful additions to my career. The exercises are easy to learn, difficult to hold, and worth every minute of practice. Foundation Training should be a requirement for everyone." -- Chad Reed, TwoTwo Motorsports, Winner of Numerous Motocross and Supercross World Championships "Foundation Training may offer the best of all worlds in terms of building a strong core, eliminating back pain, and promoting optimal health that goes beyond fitness." -- Joseph Mercola, New York Times bestselling author Joseph Mercola, New York Times bestselling author

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Book SynopsisAlong with his wife, Abbi, Mark has created this proven eight-week program specifically geared toward parents to help them shed the weight, discover new amounts of energy, and most importantly, create new sustainable habits to keep it from coming back.Trade Review"Macdonald's amiable voice, combined with impressive before-and-after pictures of clients, will motivate parents hoping to drop pounds and live healthfully." -- Publishers Weekly

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