Exercise and workouts Books

Book SynopsisRunning is one of the most popular activities worldwide, and provides an incredible feeling of achievement as well as offering an enjoyable and accessible way to get fit. This superb book is an ideal reference guide for beginners, with easy-to-follow advice and guidance on getting started, staying motivated, and improving your performance. To help you begin to run, the first part of the book provides practical advice, including basic health checks, progressive walk/run programmes, a six-week plan of running for fitness, and exercises to build up strength. Appropriate clothing and equipment, stretching exercises and warm-up routines are described. Once you have achieved a certain standard you may want to try an event, and there is a special section devoted to explaining what kinds of events are suitable, from a 5K walk/run to a marathon. With over 300 photographs and illustrations, including step-by-step instruction, this expert book is essential reading for anyone who wants to begin and to improve their running. This title is the perfect introduction to one of today's fastest-growing and most popular activities, full of tips to help you stay motivated. It provides a fascinating insight into the world of running and its history, with a survey of the greatest runners and famous races. It includes start-up advice on basic health checks, running kit and footwear, core strength training and stretching exercises, and more. As you develop your distance and running skills there are progressive walk/run programmes and guidance on building up miles and hill running. It contains expert advice on pre-run and post-run nutrition, and entering and training for events. Clear and instructive step-by-step photographic sequences throughout make it easy to start and keep running.

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Book SynopsisWhether you are a complete beginner or have tried yoga in the past and wish to rekindle your interest, this invaluable, beautifully-illustrated book is the one for you. We all want to feel good about ourselves and yoga provides a way of realising our potential so that we can enjoy a full life. To be fit in body, steady in mind and strong in spirit are all attributes that build self-confidence and the inner strength to cope with all complexities of life. It is the author's firm belief that the practice of yoga has a subtle influence on improving the quality of our lives.

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Book SynopsisThe Sword Form is an important aspect of the popular Chinese martial art, Tàijíquan. The 32-Posture Sword Form, from the point of view of the physical movements only, is not complex, but there is a significant amount of other information, relating to the applications, that is open to interpretation. Written by an experienced teacher of Tàijíquan, this book provides a detailed description of the Jian (the sword), its parts and how it should be held. Using photographs and illustrations, the author gives step-by-step instructions for the main 13 applications including sword strokes, stances and footwork techniques.This book contains a wealth of information on Sword Form technique and is an ideal resource for students of martial arts, experienced practitioners or anyone interested in learning about Tàijíquan.Trade ReviewJames Drewe is one of the most sucessful and well organised tai chi teachers I have ever met and this is reflected in the quality of the book. -- Tai Chi FinderTable of ContentsContents: Introduction. 1. Chinese Weapons. 2. The Jiàn. 3. A Brief History of the Jiàn 4. Blade Construction. 5. Parts of the Jiàn 6. The Balance of the Sword. 7. Holding the Sword. 8. Performing Taiji & Taiji Sword 9. Two-Person Sword Routines. 10. Traditional & Modern. 11. The Sword Metaphysically. 12. Intention. 13. Development of the 32-Posture Form. 14. The 13 Applications. 15. Sword Strokes. 16. Stances. 17. Footwork Techniques. 18. Leg Movements. 19. The 32-Posture Sword Form in Competition. 20. Music for the 32-Posture. 21. The Sword-Fingers. 22. Definitions of Terms Used. 23. The 32-Posture Taiji Sword Form. 24. Footprint Map of the Form. 25. Breakdown of the Form. 26. Beyond the Basics. Acknowledgements.

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Book SynopsisThe use of Mudras, or "yoga of the hands", has been recognised for centuries as a simple yet effective healing tool, known to prevent and cure illnesses and bring about spiritual regeneration. This book examines Mudras, and teaches how regular practice can rejuvenate your body and mind and transform your everyday life.Covering all you need to know about performing Mudras, this insightful and informative book will enable you to gain an understanding of a form of yoga that has already helped thousands of people. Clear illustrations explain exactly how to use Mudras, and chapters explore everything from the use of Mudras in dance and martial arts to diet and the practice of visualisation. Further sections look at how combining Mudras with positive colours and music can improve your wellbeing. They take minutes to perform, and can be done almost anywhere at any time, yet the effects are hugely beneficial.This book is a must for anyone who wants to unlock their spirituality and change their daily lives. Mudras are believed to be the key to spiritual and mental wellbeing, and will radically enhance every aspect of your existence.Trade ReviewWhen The Healing Power of Mudras was sent to the Eternal Spirit office, I jumped at the chance of reviewing it... this book brings those mysterious hand gestures to life and may even be of sufficient interest to change yours. -- Eternal SpiritThis book is an excellent, affordable guide to a little-known practice that can have benefits far beyond its modest appearance. -- ForeWord ReviewsTable of Contents1. Preface. 2. Understanding Mudras. 3. Ancient Healing Rediscovered. 4. Some Interesting Facts. 5. Mudras and Dance. 6. Meaning and Purpose of Mudras. 7. The Practice of Visualisation. 8. Practising Mudras. 9. Preferable Accompaniments: Music and Colour. 10. The Meaning of Namaste. 11. Mudras in the Martial Arts. 12. Buddhas, Bodhisattvas, Hindu Deities and Mudras. 13. How to do a Mudra. 14. Fingers and Mudras. 15. The Yogic Life as Accessory. 16. The Right Diet Helps.

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Book SynopsisChair yoga is a revolutionary concept designed to make the numerous benefits of classical yoga available to a wider range of physical abilities. This step-by-step program can be practiced by virtually anyone, anywhere, in any chair, to stimulate physical and mental well-being.This fully illustrated guide contains ninety easy-to-master exercises that have been specially developed for those with a limited range of movement. Clear instructions guide the reader through each routine, all of which can be carried out safely without any previous knowledge or yoga expertise. The exercises can also be adapted by yoga teachers who want to incorporate chair yoga into their classes. This book will be popular with anyone wanting to experience the health benefits of an easy, versatile form of yoga, particularly older people, individuals rehabilitating after injury or illness and those with physical disabilities, as well as the professionals who support them.Two 40-minute yoga sequence videos specially developed for people without range of movement are also available to purchase at https://library.singingdragon.com/id004325717/Chair-Yoga-DVDTrade ReviewWhile massage and yoga may seem a little bit too "alternative" to some readers, these two books make a very good case for their use in care homes. They both put forward simple and unthreatening exercises that can be led by staff at any level. I would recommend starting any such program (massage or yoga) by getting staff to learn and appreciate the techniques by practicing on each other - a good way to begin a team meeting. -- Caring TimesChair Yoga: seated exercises for health and wellbeing provides some 90 easy exercises that have been specially developed to include those with limited mobility, helping this stand out from the crowd of exercise guides that assume full functioning. Clear directions offer keys to routines that don't require prior knowledge of yoga or exercise, with movements accompanied by explanations of their benefits. Yoga teachers who want to bend chair yoga into their classes as well as those who want an at-home problem accommodating limited mobility will find this a top pick from a qualified yoga teacher. -- The Midwest Book ReviewChair Yoga is a welcome addition to our yoga library... it will be a boon to our aging population who are often worried about starting yoga in case they are too stiff to keep up with the rest of the class. This is the book that I have been waiting for. I will now be able to help so many more people who require a more gentle approach to yoga. I am going to recommend it to all my pupils with mobility problems. -- Barbara Currie, yoga expert and creator of numerous yoga dvds and booksA perfect guide to yoga for people with limited mobility. The clearly explained, gentle chair exercises promote strength and flexibility, and open the benefits of yoga to all. Chair Yoga keeps muscles strong, joints flexible, minds alert, and improves balance...Beautifully written and accessible, this is a gem of a book. -- Annette Wellings, Pilates instructor and author of Curves, Twists and Bends: A Practical Guide to Pilates for ScoliosisTable of ContentsAcknowledgements. Introduction. What is chair yoga?. Why do yoga today?. The exercises. 1. The Importance of Breathing Practice. Pranayama – control of the breath. The breathing exercises. Mahat Mudra – breathing into the separate parts of the lungs. 1.1. The inferior front part of the lungs (Adham Pranayama). 1.2. The middle front part of the lungs (Madhyam Pranayama). 1.3. The superior front part of the lungs (Adhyam Pranayama). 1.4. Full yogic breathing (Mahat Yoga Pranayama). Breathing into the side and back parts of the lungs. 1.5. The lower side and back region of the lungs. 1.6. The middle part of the side and back region of the lungs. 1.7. The upper side and back region of the lungs. 1.8. Savitri Pranayama. 1.9. Alternate nostril breathing (Surya Bhedana Pranayama). 2. Exercises for the Feet and Toes. 2.1. Raising the heels. 2.2. Rocking on the soles of the feet. 2.3. Rolling the feet. 2.4. Waking up the feet. 2.5. Loosening and spreading the toes. 2.6. Clenching the toes. 2.7. Stretching the feet. 2.8. Walking on tiptoe and on the heels. 3. Exercises for the Legs. 3.1. Pushing the knees sideways. 3.2. Massaging the legs. 3.3. Bending the legs. 3.4. Making circles with the heels. 3.5. Wind-releasing exercise (Pavanmuktasana). 3.6. Clapping under the legs. 3.7. Bicycling. 3.8. Stimulating lymph flow in the lower part of the body. 3.9. Boat pose. Variation 1 (Navasana). Variation 2 (Nava Kriya). 4. Exercises for the Fingers, Hands and Wrists. 4.1. Interlacing the fingers (an exercise to develop skill). 4.2. Pressing the fingertips together. 4.3. Locking the fingers together. 4.4. Pressing the palms of the hands together. 4.5. Moving all the fingers separately. 4.6. Making circles with the fingers. 4.7. Fingertips touching. 4.8. Spreading out the fingers / making fists. 4.9. Opening the hands. 4.10. The Bud. 4.11. Exercise for the wrists. 4.12. Bending the wrists. 4.13. Stretching the hands. 5. Exercises for the arms. 5.1. Making circles with the arms. Variation 1. Variation 2. 5.2. Extending the elbows. 5.3. Widening the chest. 5.4. Relaxing the rib-cage. 5.5. Crossing your arms. 5.6. Stretching the arms. 5.7. Harmonizing exercise. 5.8. 'PAH' exercise – loosening up the arms. 5.9. Mountain pose – upward stretch. Variation 1. Variation 2. 5.10. Clapping your hands above your head. 5.11. Stretching the arms and letting them go. 5.12. Pushing the walls apart. 5.13. Pushing weights. 6. Exercises for the Back. 6.1. Dance pose (Natarajasana). 6.2. Twisting forward bend. Variation 1. Variation 2. 6.3. Half spinal twist (Matsyendra Asana). 6.4. Tiger breathing. 6.5. Back and arm extension. Variation 1. Variation 2. 6.6. Spinal twist with arms bent. Variation. 6.7. Spinal twist with outstretched arms.6.8. Lateral extension. 6.9. Back flexion with leg extension. 7. Exercises for the Shoulders, Throat und Neck. 7.1. Propeller. 7.2. Dropping the shoulders. 7.3. Circling with the shoulders.Variation 1. Variation 2. 7.4. Massaging the shoulders. 7.5. Shoulder stretches. 7.6. Head leaning to one side. 7.7. Turning the head slowly (Brahma Mudra). Variation 1.Variation 2. 7.8. Shoulder rotation. 8. Standing Exercises (Some With a Chair, Some Without). 8.1. Half- (or crescent-) moon. 8.2. The crane. 8.3. Walking with a spring in your step. 8.4. Circling the knees. 8.5. Circling the hips. 8.6. Circling the upper body. 8.7. Variation on standing twist (Dola Dolati, 'pendulum'). 9. Exercises for Both Sides of the Brain. 9.1. 'Clang' exercise. 9.2. 'Gong' exercise. 9.3. Raising opposite arm and leg. 9.4. Hand-to-knee cross-patterning exercise.Variation 1.Variation 2. 9.5. Balancing pose.9.6. Horizontal figure-of-eight. 10. Pelvic Floor Exercise. 10.1. Tensing the muscles of the pelvic floor. 11. Exercises for the Eyes. 11.1. Energizing the eyes.11.2. Head and face massage. 11.3. Circling around a dot. 11.4. Watching a pendulum. 11.5. Exercising the eyes. 12. Relaxation. Conscious relaxation. Leading a yoga group. 13. Exercise Guidelines. Planning a chair yoga session. Fifteen-minute yoga programmes. Programme 1. Programme 2. Programme 3. Programme 4. Thirty-minute yoga programmes. Programme 1. Programme 2 (with standing exercises). Programme 3. Programme 4 (with standing exercises). Forty-five-minute programmes. Programme 1. Programme 2. Programme 3 (with standing exercises). Programme 4 (with standing exercises). Sixty-minute programme. More About Yoga. The 'eight-fold path'. 1. Yamas (general restrictions). 2. Niyamas (observances). 3. Asana (pose, posture). 4. Pranayama (extension of the breath / energy). 5. Pratyahara (withdrawal of the senses). 6. Dharana (concentration/composure). 7. Dyana (meditation/higher awareness). 8. Samadhi (being-at-one, ecstasy). Diet. The right diet – not just for reasons of health. Why organic foods are preferable to those produced by conventional agricultural methods. Why wholefoods are more nutritious and health-giving than foods made with refined flour. Why we should think again about eating meat. 'Rich people's meat is poor people's hunger'. Sprouting seeds – green shoots from grain. Why sugar is harmful. Nuts. Water. Coffee and black tea. Why garlic is healthy. Why I Wrote this Book. Index.

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Book SynopsisWithin the holistic framework of the Daoist way, Ronald H. Davis provides a comprehensive and straightforward guide to the principles and practice of actively living in harmony with the seasonal energetic changes throughout the year. The program focuses on the importance of Qigong, meditation, and diet to support good mental and physical health. The author includes clear explanations of the theory underlying this approach to a healthy life, including the Five Phases of Change (Five Elements) of Chinese Medicine, the body's Qi system of channels and reservoirs, and the concept of chronobiology. For each season he provides a Qigong specific for the season, meditations, herbal information, and dietary recommendations with simple recipes to support the functions of the organ in focus in that season.This accessible program of Qigong for the seasons will be of interest to anyone seeking a healthy life, students of Qigong at any level, and the seasonal emphasis makes this an excellent quick reference for Qigong teachers.Trade ReviewRon Davis's nutritional guidance and emphasis on whole simple foods is sound and timeless. Qigong through the Seasons adds a new dimension to the concept of eating seasonally as a way to support the flow of our internal energy by mimicking the circulation of qi in the natural world. This is an excellent resource with clear instructions for health practitioners, nutrition professionals and any individuals wanting to enhance their health. -- Alison Harmon PhD RD, Associate Professor of Food and Nutrition, Montana State UniversityThis book is a refreshing, elegant, and in-depth coverage of qigong for health. Accessible and yet profound, it is a complete joy to read. Good for seasoned practitioners or anyone interested in a healthy life, it translates ancient wisdom into a compelling and relevant model for health in today's world. -- Suzann Duquette, Daoist-Qigong InstructorLong before I had read any Chinese text or had even heard the word 'dao', I was searching for a book like this. With clear diagrams and simple, precise language, it illustrates how to harmonise our bodies and souls with the passing of the seasons using movement, self-tapping, diet and breathing, all tied in with gentle visualisations in the Chinese tradition. The transformative power of such practice is now well attested, and Ronald Davis, imbued as he is with many, many years practice, comes over as a consummate teacher. How much wiser to ensure, than insure our health! This book is a timely addition to Singing Dragon's growing library of accessible qigong manuals. The merit of this text is its clear and gentle coaxing - giving us no excuse not to get down to it right away! -- Richard Bertschinger, acupuncturist and author of several books including Everyday Qigong Practice and Essential Texts in Chinese Medicine: The Single Idea in the Mind of the Yellow EmperorTable of ContentsPreface. 1. Qigong. 2. Five Phases. 3. Meditation. 4. Food, Herbs and the Five Phases Diet. 5. Chronobiology. 6. Spring. 7. Summer. 8. Autumn. 9. Winter. Conclusion.

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Book SynopsisChinese Shamanic Tiger Qigong is a uniquely classical practice designed to bolster our health, activate our inner life power, and deepen our spiritual connection to universal energy. This book illustrates the philosophy and cultivating method of the Tiger Qigong form and unlocks the mysterious internal alchemy principle of LaoHu (Shamanic Tiger) Gong. By delving further into Xiang (Daoist symbolism) of Tiger, practitioners will receive greater benefits from studying this book and their own Tiger Qigong practice. Master Wu also shares how each movement in the Tiger Qigong practice relates to the eight extraordinary meridians, twelve organ meridians and twenty four JieQi (seasons). This knowledge will help seasoned practitioners experience new dimensions of their cultivation and sharpen their healing tools.Trade ReviewThis highly accessible text not only provides coherent instructions in the practice of tiger qi gong, it also expounds concepts that are fundamental to qi gong and the philosophy that it is rooted in. The book is therefore relevant not only for practitioners of qi gong, but also acupuncturists, fengshui specialists and anyone with an interest in ancient Chinese wisdom. -- Nigel Ching, author of “The Fundamentals of Acupuncture” and The Art and Practice of Diagnosis in Chinese Medicine”In this revised edition of the practice section in his first book, Vital Breath of the Tao: Chinese Shamanic Tiger Qigong, Master Wu presents an expanded view and practical approach to an esoteric system of energy work practiced in China for thousands of years to cultivate health, longevity, and spiritual awareness, a system Master Wu has adapted to fit the needs of contemporary readers looking for effective ways to deal with the complex challenges to human health in the world today.Since the publication of his first, groundbreaking book twelve years ago, Wu Zhongxian has become an important voice for the Tao in the western world, renowned for the clarity and practicality of his approach to teaching western students the ancient Taoist art and science of energy work, one of China's greatest gifts to the world. His writing clearly conveys the essence of the ancient precepts handed down to him from the masters of age-old lineages of which he is a direct descendant. His books not only teach the right way to practice the forms, they also show the way to integrate the teachings with daily life in the modern world.There is nothing mysterious about the Tao. It's as simple and natural as breathing. But it takes a true master to teach a world that's lost its Way--even the right way to breathe--how to get back on track again. This is a guidebook that shows you the way. -- Daniel Reid, bestselling author and leading expert on Eastern philsophy/holistic medicineTable of ContentsDedication; Acknowledgements; HuZhou ?? - Tiger Incantation; Introduction ; 1. Men ?- the Entrance; 2. Yao ? - The Greatest Medicine; 3. Gen ? - The Root; 4. Wu ? - Inner Dancing and Drumming; 5. Fa ? - The Way of Shamanic Tiger Qigong; A. Spring Tiger; B. Summer Tiger; C. Autumn Tiger; D. Winter Tiger; Afterword

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Book SynopsisLeading yoga teacher trainer Melanie Cooper brings you the essential guide to teaching yoga and adjusting asana (yoga poses). The first part of the book explores the fundamentals of teaching in a simple, clear, accessible way. The author covers how to teach crucial concepts such as breath, muscle lock and gaze, as well as more general topics including injuries, ethics and the spiritual aspects of yoga. Part 1 also includes a quick-look guide to counting the Primary Series, and teaching points for each Primary Series posture. In the second part of the book the author demonstrates helpful techniques for deepening common yoga postures, and provides a complete guide to hands-on adjustment for the Ashtanga Primary Series. With a wealth of information, clear writing, and fresh, detailed photography, this is an invaluable resource for qualified yoga teachers, student teachers, and yoga students who want to take their practice to the next level.Table of ContentsForeword and Acknowlegments Introduction Chapter 1: Teaching Yoga Chapter 2: Teaching Ujjayi Breathing Chapter 3: Teaching the Bandhas Chapter 4: Teaching the Dristi Chapter 5: Injuries Chapter 6: Teaching the Spiritual Aspects of Yoga Chapter 7: Ethics for Yoga Teachers Chapter 8: Teaching Points Chapter 9: Teaching the Sanskrit Count Chapter 10: Deepening the Primary Series Chapter 11: Adjustments References

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Book SynopsisThe Whole Body Breathing offers a clear practice. The simplicity of this practice will have a profound effect on your whole body, and will guide you in the gradual discovery of the vitality of your spine. Sequences of walking, standing, sitting and lying down will nurture and revitalise the whole body, uncovering and awakening special places along the spine. Explore the reality of rooting into the earth and expanding into space at the same time. Following in the footsteps of Vanda Scaravelli's teaching, where awareness, breath and freedom are the essential elements, The Whole Body Breathing stimulates and supports yoga students and teachers alike in the lifelong yoga journey, with joy and playfulness.

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Book SynopsisThis beautifully illustrated volume provides a comprehensive guide to fascia-focused movement in original and contemporary Pilates mat, reformer, and studio applications. Each of the book's 14 chapters illustrates how each principle of fascia-focused movement is expressed in Pilates exercise. In addition to a comprehensive exercise compendium, Fascia in Motion includes chapters on specialized applications of fascia-focused movement in Pilates including:Pilates fascia-focused movement for aging wellPilates fascia-focused movement for computer posturePilates fascia-focused movement for osteoporosisPilates fascia-focused movement for hip and knee replacementThe text is supplemented with links to video of Elizabeth Larkam demonstrating each of the exercises personally. A truly stunning achievement and the synthesis of a lifetime's dedication to the art and science of Pilates.

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

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Book SynopsisBody Cycles is a natural health plan that is practical, realistic and great fun, and will deliver excellent results that suit modern lives perfectly. Body Cycles brings the whole subject of seasonal health together into a single practical guide by celebrity wellness expert, Jacqueline Harvey, author of Your Health Is Your Wealth. The book informs your everyday health practices. It is not built on cutting things out, but is based on healthy eating, real fitness and mental wellness. With training plans, dietary advice and mental strategies to enhance your life, Body Cycles will help you to adopt a more balanced, stable and healthy lifestyle: Offering techniques to lift your mood, get fit and manage stress. Showing how to work at your best by aligning your life to the seasons. Teaching you how to work with your own individual cycle to cope with stress, maintain your emotional balance and build greater self-awareness. Bubbling with vitality and energy, Jacqueline will show you the way to living a healthier, more vibrant life!

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Book SynopsisAs seen on the Today Show! Dynamic Aging isn’t that same old “senior fitness,” “senior stretching,” “senior strength” book you’ve seen again and again. This book is about using simple exercises to feel better and get back to living vitally no matter your age. "Don't blame your age if you're feeling creaky. It could just be the way you're using (or not using) your body." ―Washington Post on Dynamic Aging as a “Book for the Ages” Movement is a powerful tool and changing how you move can change how you feel, no matter your age. Dynamic Aging is an exercise guide geared to an over-50 audience that includes: 30+ illustrated exercises moves for pain-free feet and strong hips moves for better balance and getting over the fear of falling how to improve sitting, standing, and walking posture go from stiff shoulders to arms that can reach, carry, and lift how to stay fit to drive tips for moving more in daily life! Alongside Bowman's exercise and alignment instructions are stories and advice of four women over seventy-five who began this program over a decade ago. Along the way they found recommended surgeries unnecessary, regained strength and mobility, and ended up moving more than they did when they were 10 years younger. From hiking in the mountains to climbing ladders and walking on cobblestones with ease, each of these women embodies the book's message: No matter where you're starting, if you change how you move, you can change how you feel. Trade Review“Dynamic Aging: Simple Exercises for Whole-Body Mobility will prove to be an enduringly necessary, valued, and popular addition to personal, family, and community library Health & Medicine collections in general, and physical mobility supplemental studies lists in particular."—Midwest Book Review “We know that exercise is key for goldeners, but in Dynamic Aging, Bowman and her impressive coauthors go one step further. They show how movement, not just exercise, is key to living dynamically, well into your seventh, eighth, and ninth decades. Essential reading for both goldeners and the fitness professionals that work with them.”—Sandy Todd Webster, Editor in Chief, IDEA Fitness Journal“Aging is not about age—poor movement habits age and derail us. Our vitality is never wholly lost and can be regained by coaching joints and muscles toward their ability to function optimally.”—Michele Olson, PhD, The Exercise Doctor, Professor of Exercise Physiology and a Fellow of the ACSM"Although Dynamic Aging is aimed at readers ages 50 and above, it can be helpful to anyone who wishes to improve their balance and mobility. There is no magic wand here―effort is required―but Bowman and the Goldeners demonstrate how to incorporate these exercises into your everyday life. What a gift to be able to restore movement you thought you had lost for good!"—Coast Weekend “Dynamic Aging makes it clear it’s never too late to start moving BETTER. This easy-to-understand book is sure to benefit many who may have thought their days of moving with ease have passed.”—Tamilee Webb, MA, star of BUNS OF STEEL™ and author of The Original Rubber Band Workout“Dynamic Aging shifts the conversation from exercising to moving. Her goldener coauthors are living proof this works, no matter when one starts. Aging is not a choice. How we age is!”—Kathy Smith, fitness instructor and bestselling author of Moving Through MenopauseTable of ContentsIntroductions Chapter 1: Your Feet Are Your Foundation Chapter 2: Balance, Stability, and Getting Over the Fear of Falling Chapter 3: Super-Strong Hips and Single-Legged Balance Chapter 4: Walking Chapter 5: Reaching, Carrying, Lifting, and Other Functional Movements Chapter 6: Fit to Drive Chapter 7: Movement Is Part of Life Get Moving All-Day Alignment Checks Tips for Moving More in Daily Life Whole-Body Mobility Flow Exercise Glossary Appendix: Exercise Equipment and Additional Sources of Information References Index Acknowledgments About the Authors

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Book SynopsisBody & Brain Yoga is an integrated mind-body training method originating in Korea. It''s part of the Brain Education system of personal development created by Ilchi Lee. Through consistent study of Body & Brain Yoga''s principles of energy, practitioners cultivate greater personal power while developing genuine connection of body and mind.There are Body & Brain Yoga centres and active participants around the world in countries such as Canada, the United Kingdom, France, South Korea, Japan, China, Belgium, Poland, Russia and El Salvador.BODY & BRAIN YOGA TAI CHI offers an easy-to-follow, step-by-step illustrated guide to the meridian stretching, breathing exercises, energy work and meditation techniques that lead to holistic wellness. It, also, provides an introduction to the essential energy principles that underlie the practice.Whether you are completely new to Body & Brain Yoga or an experienced practitioner, BODY & BRAIN YOGA TAI CHI will help you:Develop a fit and flexible body Boost your energy and vitality Quiet your mind and inspire creativity Cultivate a feeling of well-being

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Book SynopsisDiscover the natural strength of the female body, awaken your inner power and enjoy a happy, healthy, confident pre and postnatal experience with this inspiring, stereotype-shattering book.In The StrongLikeMum Method, pre and postnatal fitness expert and mum of four Shakira Akabusi accompanies you on your pregnancy journey and throughout the first year of motherhood to help you tap into the full power of your body and mind with accessible exercise and wellness advice.The benefits of leading an active lifestyle are so much greater than the aesthetic goals we''re bombarded with almost everywhere we turn. This book will unlock secrets that have been hidden in history and show how the female body has adapted and changed to become the powerful force it is today. As well as easy-to-follow exercises, Shakira''s empowering StrongLikeMum Method provides advice on nutrition, the power of sleep, language and ways to adopt a positive mindset.Whether Trade ReviewI wish this book was out when I was pregnant for the first time, especially for all the tips about dealing with pre-natal morning sickness and post-natal exhaustion. Shakira's cheerleading voice would have helped me understand why my body - and mind - were struggling with some of the changes motherhood brings, and given me the power and purpose to be my strongest and healthiest for my baby and, most importantly, me! -- Sarah Ivens, author of The Zen MamaMotivational and inspirational - everything you need to keep your body and mind fit and healthy throughout your pregnancy and beyond! -- Stephanie Anthony * Mother & Baby *

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Book SynopsisThe Sculpt Plan is a customizable, lifestyle-based weight-loss program for the busy modern woman, from the founder of popular fitness brand Sculpt.Table of ContentsContents Introduction Part One ready Chapter 1 Throwing Out the Rulebook Chapter 2 Your Journey Starts Now Chapter 3 Taking Back Your Life Chapter 4 Going for the Gold Part Two set Chapter 5 Eating to Lose Weight Chapter 6 Meet the Meal Builder Chapter 7 Unlocking Your Kitchen Confidence Chapter 8 Working It Out Part three thrive! Chapter 9 Keeping Your Balance (No Matter What) Chapter 10 Sculpted for Life Appendix: The Recipes Breakfast Lunch Dinner AM Snacks PM Snacks Sides Sauces & Dips Treats About the Author References Index

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Book SynopsisThe world of yoga is astonishingly rich in its array of schools and practices. Yet as diverse as they seem, they share a common aim: the discovery of the essence of existence that can be found at the core of our being, and the liberation that comes from that discovery. With this worthy goal in mind, Richard Freeman presents an enlightening overview of the many teachings, practices, and scriptures that serve as the basis for all the schools of yoga—hatha, bhakti, jnana, karma, tantra, and others. He shows how the myriad forms are ultimately related and can even be perceived to make up a vast, interpenetrating matrix, symbolizing the unity, profundity, and beauty of the ancient tradition. To learn more, visit MirrorofYoga.com.

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Book SynopsisThis practical set of yoga positions, movements, breathing exercises and meditations lets you create a routine that's perfect for you. The 60 illustrated cards and accompanying booklet give clear instructions so that you can practice alone, and with confidence. The cards are divided up into five useful sections, helping you navigate quickly to the ones you need: Inversions and balancing; Back arches and twists; Standing poses; Supine and seated, and Breath and meditations. The different postures and exercises (asana) include variations and modifications to suit all abilities, body types and ages. Each card includes a graphic icon to highlight the main qualities of the pose or exercise being shown: calm, energy, focus, mobility and strength so you can zone in fast on the ones that suit your needs on any given day. Also included is a section of breathing and mindfulness exercises (pranayama) giving advice and bite-size information on the science of breath for stress release, sleep

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Book SynopsisACSM’s Complete Guide to Fitness & Health, Second Edition, offers the most current exercise and nutrition guidelines along with assessments, exercises, activities, and programs for varying ages, special conditions, and fitness goals. Authoritative and comprehensive, it makes adding, enhancing, or customizing a fitness and health routine safe and effective. Trade Review"ACSM's Complete Guide to Fitness and Health is a must-read book for anyone who desires to live a long and healthy life. Written by experts from the prestigious American College of Sports Medicine, this book offers practical and proven advice on staying active and eating right." Robert Sallis, MD, FACSM -- Co-Director of Sports Medicine, Kaiser Permanente Medical Center, Fontana CA “ACSM’s Complete Guide to Fitness and Health helps you find your path to lifelong health. Backed by the latest research, this book will help you make informed, everyday decisions about eating right and being active. Learn from leading experts how individual choices today can add up to a lifetime of good health.” Walt Thompson, PhD-- President, American College of Sports Medicine (2017-2018), Regents’ Professor and Associate Dean, College of Education and Human Development, Georgia State University “The American College of Sports Medicine is the world’s authority on physical activity, fitness, and health. In this volume, leading experts provide up-to-date guidance on adoption of an active, fit, and healthy lifestyle.” Russell R. Pate, PhD-- Professor of Exercise Science, Arnold School of Public Health, University of South Carolina Table of ContentsPart I Fit, Active, and HealthyChapter 1 Making Healthy Lifestyle Choices: Physical Activity and Nutrition Barbara A. BushmanChapter 2 Embracing Physical Activity: A Complete Exercise Program Barbara A. BushmanChapter 3 Balancing Nutrition: Recommended Dietary Guidelines Stella Lucia Volpe and Joseph R. StanzioneChapter 4 Promoting Healthy Habits: Getting Started and Staying Motivated Barbara A. BushmanPart II Exercise and Activity for Building a Better YouChapter 5 Improving Your Aerobic Fitness Barbara A. BushmanChapter 6 Enhancing Your Muscular Fitness Avery D. FaigenbaumChapter 7 Increasing Your Flexibility Jan Schroeder and Michelle Kulovitz AlencarChapter 8 Sharpening Your Functional Fitness Nicholas H. EvansPart III Fitness and Health for Every AgeChapter 9 Children and Adolescents: Birth to Age 17 Don W. MorganChapter 10 Adults: Ages 18 to 64 Barbara A. BushmanChapter 11 Older Adults: Ages 65 and Older Robert S. MazzeoPart IV Fitness and Health for Every BodyChapter 12 Cardiovascular Health Shannon Lennon-Edwards and William B. FarquharChapter 13 Diabetes Sheri R. ColbergChapter 14 Cancer Kathryn H. SchmitzChapter 15 Alzheimer’s Disease Brad A. Roy and Linda FredenbergChapter 16 Osteoporosis and Bone Health Kara A. Witzke and Kerri M. Winters-StoneChapter 17 Arthritis and Joint Health A. Lynn MillarChapter 18 Weight Management Laura J. KruskallChapter 19 Pregnancy and Postpartum Lanay M. Mudd and Jean M. KerverChapter 20 Depression Heather Chambliss and Tracy L. Greer

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Book SynopsisGain the competitive edge with the innovative training methods in Pilates and Conditioning for Athletes. This science-based, multidimensional approach to athletic conditioning helps you build a strong and flexible foundation by infusing Pilates into training, resulting in complete training programs that tap into the seven pillars of training needed for success: Agility Flexibility Mobility Power Speed Stability Strength Begin with proven assessment protocols that have helped elite and professional athletes reach the pinnacle of their careers and remain there. Evaluate your movement patterns, range of motion, strength base, flexibility, and core strength to determine your baseline and guide your selection of exercises and sequences to turn weaknesses into strengths. Then follow detailed instructions for 124 Pilates mat and traditional conditioning exercises to strengthen your core, improveTrade Review“I am so fortunate to have found Rick and Amy Lademann. Their extensive knowledge of Pilates and strength and conditioning has helped me achieve and maintain peak performance throughout my career. Without their training programs, I wouldn’t be where I am today.”—Chris Sale, Pitcher for the Boston Red Sox“Today’s athletes are looking for ways to develop optimal performance and longevity in their careers, and Pilates has become an important tool in that development. Pilates and Conditioning for Athletes is a must read for those looking to take their workouts into the future of athletic conditioning.”—Jeff Smith, First-Base Coach for the Minnesota Twins“The hardest thing for an athlete to find in the weight room every day is the desire to train. Rick Lademann and the Beyond Motion team create a fun and seriously detailed work environment, which made me want to be there and work even harder. Rick is one of the best strength coaches in the country, which is why so many world-class athletes seek him out for their off-season training programs. Having the book Pilates and Conditioning for Athletes is just like having him as your personal coach.”—Bronson Arroyo, Former MLB Pitcher, MLB All-Star“Rick Lademann has dedicated his life to coaching and developing professional athletes. He is the best I have ever seen at applying knowledge of how the body works to a specific sport. There’s no team I would trust more than Rick and Amy Lademann to prepare me for a healthy, successful season.”—Collin Cowgill, Outfielder for the Philadelphia PhilliesTable of ContentsPart I. Pilates Conditioning for Your Body Chapter 1. Functional PhilosophyChapter 2. Goal Setting, Primary Assessment, and VisualizationChapter 3. Daily Movements That Enhance PerformanceChapter 4. Movement Prep: Dynamic Warm-UpPart II. Foundational Movement Chapter 5. Pilates ExercisesChapter 6. Training With Medicine Ball and Resistance BandsChapter 7. Fundamental Strength ExercisesPart III. Pick Your Program Chapter 8. Foundational WorkoutsChapter 9. Intermediate, Advanced, and Sport-Specific Workouts

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Book Synopsis If you're ready to transform your body and perfect your athletic skills, then this is the book for you. Based on solid exercise science principles and tested with thousands of clients, JC's Total Body Transformation gives you over 110 workouts that can be plugged into any training plan right now to transform your body, improve your athletic performance, build strength and endurance, and produce the results you want. This text also addresses recovery technique and nutritional interventions that will support your transformation journey. Author JC Santana has spent over 30 years working with professional and collegiate athletes, weekend warriors, and serious strength and fitness clients, and he's developed hundreds of workouts that are proven to work. You won't get a lot of fluff here: You'll get an introduction on how to use these workouts, an explanation of why JC's training philosophy works, instructions on how to coach the workouts, and his simple philosophy onTrade Review "Juan Carlos Santana is one of the true thought leaders in strength and conditioning. JC’s Total Body Transformation is a must for anyone seeking to improve their fitness." Jose Antonio, PhD—Sports Scientist at Nova Southeastern University and CEO of International Society of Sports Nutrition (ISSN) "If you are looking for a one-stop shop for functional training and fitness, look no further than JC’s Total Body Transformation!" Douglas Kalman, PhD, RD, FACN, FISSN—Adjunct Professor at Nova Southeastern University “The practicality and usefulness of JC’s Total Body Transformation for directing others in their pursuit of optimum conditioning are second to none.” Darryn S. Willoughby, PhD, CSCS, CISSN, EPC, CNS, FACSM, FISSN, FACN, FASEP—Professor of Exercise/Nutritional Biochemistry and Molecular Physiology at Baylor University “Whether you are an expert or a beginner, young or old, serious or casual about fitness, JC’s Total Body Transformation is the one book you should have on your shelf. Read it, absorb it, do it, and BE TRANSFORMED." David Woynarowski, MD—Expert in Longevity and Regenerative Medicine and Coauthor of Immortality Edge and “Stem Cells Targeting Inflammation as Potential Anti-Aging Strategies and Therapies” "JC Santana is a legend in the field of strength and conditioning. He's the real deal and has helped tens of thousands of people over the past three decades transform their physiques and strengthen their bodies.” Bret Contreras, PhD, CSCS,*D—Author of Bodyweight Strength Training Anatomy “Juan Carlos is not only an icon in the world of fitness but also a master at implementing the best programming for optimum results. He’s outdone himself with JC’s Total Body Transformation, which offers the best from the best in our industry!” John DeFendis—International Fitness and Sports Hall of Fame Member, Personal Training Hall of Fame Member, and Mr. USA–IFBB Professional Athlete "If you're seeking a complete body transformation or a dramatic improvement in athletic performance, you must follow JC's training methodologies. He is a master at program design, creating safe and effective workouts that deliver serious results." Carla Sanchez, CSCS—Owner of Performance Ready Fitness Studio, Two-Time Ironman, and IFBB Pro Table of ContentsPart I. Programming Functional Training Chapter 1. Train for Results Chapter 2. Program Framework Chapter 3. Assess and Progress Part II. Body Transformation Chapter 4. Legs and Hips Chapter 5. Abs and Core Chapter 6. Arms Chapter 7. Shoulders Chapter 8. Chest Chapter 9. Back Part III. Athletic Movement Chapter 10. Jumping Chapter 11. Speed Chapter 12. Agility Part IV. Athletic Endurance Chapter 13. Lower-Body Metabolics Chapter 14. Upper-Body Metabolics Chapter 15. Total-Body Metabolics Part V. Putting It Together Chapter 16. Nutrition and Recovery Chapter 17. Training Plans

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Book SynopsisThe New Power Eating delivers a science-based nutrition plan that explains what to eat and when and how to customize your diet for your physique, performance, and energy needs. This is the authoritative guide for adding muscle and cutting fat.Trade Review“If you want to understand the impact that food can have on performance in power sports and learn how to design your own plan like a pro, there is no better resource than The New Power Eating.”Jose Antonio, PhD, CSCS, FISSN, FNSCA CEO and Cofounder of the International Society of Sports Nutrition “Dr. Kleiner’s advice has made all the difference in helping me improve and extend my playing career. I’ve never felt, played, or looked better! The New Power Eating will also help you transform your physique and elevate your athletic performance.”Sue Bird Point Guard for the Seattle Storm (WNBA) Member of Two WNBA Championship-Winning Teams (2004, 2010) and Four Olympic Gold Medal Teams (2004, 2008, 2012, 2016) Member of Eleven WNBA All-Star Teams and Eight All-WNBA Teams Fan Pick for the WNBA's Top 15 Players of All Time “Dr. Kleiner showed me how to focus my food and fully fuel my body. I feel better, play better, and I know I’ll be able to stay in the game longer. Add The New Power Eating to your training program and achieve your physique and performance goals.”Megan Rapinoe Midfielder/Winger for the Seattle Reign FC (National Women's Soccer League) Member of the United States Women's National Soccer Team—Gold Medal in the 2015 FIFA Women's World Cup, Gold Medal in the 2012 Olympics, and Silver Medal in the 2011 FIFA Women's World Cup “Dr. Kleiner’s athlete-first approach to sports nutrition makes all recommendations and guidelines practical and easy to customize for any athlete. Use The New Power Eating to get all your sport nutrition questions answered by a pioneer and respected leader in the sport nutrition profession.”Keenan Robinson Director of Sports Medicine and Science for USA Swimming “Dr. Kleiner has decades of experience working with athletes of all levels to show them what works and what doesn’t in their quest to develop power for their performance. With The New Power Eating you can reap the benefits of that experience and take your game to a whole new level.”Daniel Shapiro Head Strength and Conditioning Coach for the Los Angeles Clippers (NBA) “The New Power Eating is a MUST for every athlete. I have used Dr. Kleiner’s information for years with the athletes I coach. In fact, I recommend her book to every high school athlete who reaches out to me. Athletes who want to get a leg up on their competition should study and apply Dr. Kleiner’s principles. The book is written in a way that is easily understood, and the concepts are very simple to follow. Dr. Kleiner is simply the best sports nutritionist the United States has ever produced.”Jed Smith, MS, CSCS Head Strength and Conditioning Coach for University of Northern Iowa USA Weightlifting National Coach USA Track and Field Level 1 Track Coach >Table of ContentsPart I. FoundationChapter 1. Eating for Strength, Power, and SpeedChapter 2. Manufacturing MuscleChapter 3. Fueling WorkoutsChapter 4. Managing FatChapter 5. Burning FatChapter 6. Hydrating for Heavy-Duty WorkoutsChapter 7. Fueling the Female AthleteChapter 8. Tapping Into Brain PowerPart II. SupplementsChapter 9. Vitamins and Minerals for Strength TrainersChapter 10. Muscle-Building ProductsChapter 11. Products for Boosting the Brain and Nervous SystemChapter 12. Botanicals for PerformancePart III. Plans and MenusChapter 13. Developing a Power Eating PlanChapter 14. Planning a PeakChapter 15. Maintaining Physique Menu PlansChapter 16. Building Muscle Menu PlansChapter 17. Cross-Training Menu PlansChapter 18. Fat-Loss Menu PlansChapter 19. Getting Cut Menu PlansChapter 20. Power Eating RecipesAppendix A. Three- to Seven-Day Food RecordAppendix B. Restaurant Guide and Healthy Fast Food

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Book SynopsisYou train your body for peak conditioning. You train your mind for mental toughness. Now train your breathing patterns to achieve your ultimate athletic potential.In Breathe, Focus, Excel, Harvey Martin—breathing coach for top athletes and teams in the MLB, NHL, and NFL—explains the science behind breath work, how breathing affects various systems of the body, and why changing how you breathe can help you change your game.Like any skill, breathing is a fundamental movement pattern that requires training to achieve mastery. Breathe, Focus, Excel guides you through breathing exercises that will expand the rib cage, protect the spine, and strengthen the pelvic floor. More importantly, each exercise is designed to help you improve performance: Generate more power Move with greater efficiency and ease Expedite recovery Improve aerobic capacity Enhance decision-making and focus in competition Reduce anxiety in high-stress, competitive situations Breathe, Focus, Excel draws the connection between how you breathe and how you perform. Applicable to any sport, the invaluable instruction and real examples lead you to more efficient and effective breathing that will unlock your full performance potential.Earn continuing education credits! 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 the exam.Trade Review“Harvey and I have formed a bond, with a common interest in breathing and its importance in our lives. A healthy and happy life is something we all deserve. The tools and systems presented by Harvey in Breathe, Focus, Excel will help you reach deeper levels and will guide you toward a sustainable lifestyle and performance.”—Darin Olien, Producer and Costar of Emmy Award Winning Netflix Docuseries Down to Earth“We look at athletes in awe because they show us, on a public stage, the maximum potential of human capability. You may wonder, 'How do they do it?' Most athletes will tell you it’s about fundamentals—about doing the simplest things really well and doing them consistently. What is more foundational than our breath? You can use it to achieve peak performance, to find inner peace, and to maximize your memory, presence, sleep, recovery, and so on—all by putting extra emphasis on something you already do thousands of time each day. I speak from experience when I say there is no better teacher at breath than Harvey Martin.”—Jake Butt, Football Analyst for the Big Ten Network and Former Tight End for the Denver Broncos“Take a deep breath. With Breathe, Focus, Excel, you’re about to embark on an adventure through the laws of nature and begin to understand that you have all the power in the world to make yourself feel good and perform at your highest level in life—one nasal breath at a time.”—Alyssa Nakken, Coach for the San Francisco Giants (MLB), first full-time female coach in MLB history"Harvey helped me learn how to use breathing techniques to conquer my fear of playing in cold weather. I was able to control my heart rate and breathing, and that elevated me to a higher level of on-field performance. When I'm out on the mound, my breath is a part of my pre-pitch routine every time. I'm very thankful for Harvey because without his involvement I don't think I'd be able to be on this wave I'm on now, where I'm able to play year after year and feel great about it."—Marcus Stroman, Pitcher for the Chicago Cubs (MLB), MLB All-Star and Gold Glove winner“Harvey is one of those generational minds and teachers who shifts the paradigm of high performance in sports, peak performance, and recovery. His value to any person, team, or organization, and to society in general, is incomparable! He’s impacted my life on and off the field, just as he has with anyone he’s breathed alongside!”—Tyler Beede, Pitcher for the Pittsburgh Pirates (MLB)“I first started working with Harvey before the Tokyo 2020 Olympics; he helped me with heat acclimation, because the conditions in Japan were brutally hot. I learned several tools that gave me confidence in my first games. The sport of sailing is both mentally and physically demanding, so learning how to connect the two via breath has been key. The heat and cold training and the breath work were not only incredibly helpful to my performance but also a great way to add in something new and exciting to my regular training routine.”—Lara Dallman Weiss, U.S. Olympic Sailing Team“Working with Harvey since 2020 has been awesome. We go through a lot of ups and downs, stress, flights, time zone changes, lack of sleep, etc., and being more aware of my breath is an essential tool I wish I had a long time ago. Thanks, Harvey, for everything—always finish cold.”—Joc Pederson, San Francisco Giants Player and Two-Time MLB World Series Champion“After deciding that the effects of breath work were something I wanted to pursue, I’ve been able to incorporate it into my routine and have seen great improvements—physically and mentally—because of this tool. Working with Harvey has built a foundation of confidence within my performance, recovery, and mindset. I’ve been able to use different protocols, in and out of season, that have given me an even greater understanding of the benefit of breath. From working on controlling my breath in the sauna or in the weight room, I’ve been able to carry all these experiences onto the ice.”—James van Riemsdyk, Left Winger for the Philadelphia Flyers (NHL) Table of ContentsPart I. Breath AwarenessChapter 1. Fundamentals of Breath AwarenessChapter 2. The Anatomy and Physiology of BreathingChapter 3. Athletic Performance and the BreathChapter 4. Emotions and the BreathPart II. Breathing ExercisesChapter 5. Exercises to Test and Measure the BreathChapter 6. Oxygenation ExercisesChapter 7. Strengthening ExercisesChapter 8. Recovery, Relaxation, and Emotional Regulation ExercisesChapter 9. Environmental Stress Exercises

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Book SynopsisDon’t waste your time doing workouts that leave large gaps in your strength or load you up with unnecessary, redundant exercises. Take a strategic approach to your workouts by using a proven system that trains strength through each joint’s true full range of motion.Even if you lift, you may still be missing something in your quest to get stronger. Optimal training does not involve training all the muscles; instead, it trains all the ranges (or zones) of each muscle. Many popular exercises work the same muscles the exact same way. Performing redundant exercises is a waste of your time.In Strength Zone Training, renowned personal trainer Nick Tumminello, who has become known as the trainer of trainers, shows you the following: How to build strength through the true full range of motion The redundant exercises you just don’t need to do The exercises to maximize upper body and lower body strength that are missing from your workout The angles most people don’t do exercises for but should The best exercises to include in your program to train each muscle group A better strategy to follow when choosing your exercises Beginner and advanced workout plans for any schedule You’ll find exercises addressing every area of the body, with details on how to perform the exercise as well as coaching tips. Select exercises are depicted with a hybrid of photo and art highlighting the movements, or zones, that provide a training stimulus. You will learn how to combine exercises within a workout in a smarter and more strategic way to collectively train through a full range of motion—resulting in not just an improvement in physique but also an improvement in performance and a reduction in injury risk.In addition to the exercises, you’ll find four chapters of easy-to-follow workout plans you can immediately use at the gym. You can select a fully comprehensive workout plan that is right for you, regardless of your training level or weekly schedule.Strength Zone Training is the blueprint for building muscle with a purpose, making it simple to create workout programs that eliminate exercise redundancy and use full range of motion so you can build a body that is all-around stronger and more durable. Choose your exercises and get ready to dominate!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"Nick Tumminello is one of the best at using the science of exercise to develop practical training approaches. He has an astute ability to take complex topics and make them understandable for the masses."—Brad Schoenfeld, PhD, Author of Science and Development of Muscle Hypertrophy“Whether you are an individual looking to start an exercise program or improve your existing one, or you are a coach or trainer seeking to sharpen your tools of program design, Strength Zone Training’s fresh insights on exercise technique—especially full range of motion training—make it a go-to resource.”—Dan Dalrymple, CSCS, RSCC*E, MSCC, Two-Time NFL Strength and Conditioning Coach of the Year“Effort gets results. Smart effort gets maximum results. Coach Nick’s strategies in Strength Zone Training eliminate wasted effort and amplify results. That means faster progress, better performance, and the ability to keep it all going.”—Chris Shugart, Chief Content Officer at T-Nation.comTable of ContentsChapter 1. You Don’t Know What True Full Range of Motion MeansChapter 2. The New Rules of Full Range of MotionChapter 3. The Best Chest ExercisesChapter 4. The Best Lat ExercisesChapter 5. The Best Shoulder ExercisesChapter 6. The Best Trap ExercisesChapter 7. The Best Biceps ExercisesChapter 8. The Best Triceps ExercisesChapter 9. The Best Hamstrings ExercisesChapter 10. The Best Quadriceps ExercisesChapter 11. The Best Hip and Glute ExercisesChapter 12. The Best Calf ExercisesChapter 13. The Best Core ExercisesChapter 14. Beginner Workout ProgramChapter 15. Programs for Two or Three Workouts per Week Chapter 16. Programs for Four Workouts per WeekChapter 17. Programs for Five or Six Workouts per Week Chapter 18. The Most Effective Muscle-Building Strategies

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Book Synopsis“Women today not only deserve but should expect a pain-free, active lifestyle, no matter their age, no matter their previous experience.”Pain Free for WomenIn his famed San Diego clinic, Pete Egoscue has taught women of all ages and from all walks of life how to use the Egoscue Method for safe, effective, and permanent relief from chronic pain without prescription painkillers, physical therapy, or invasive surgery. Now he shares his specially adapted “Pain Free” program for women to use at home.Whether you suffer from back or neck pain, joint discomfort or sore knees, or need more stamina, improved balance, and extra strength, here is a revolutionary and proven approach to self-care that promises optimal health through a simple set of exercises that will transform the way you move and feel — forever!Egoscue shows women how to take back their bodies by recovering and restoring a precious health asset — full, free

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Book Synopsis. Provides fully illustrated exercises to help the expectant mother prepare her pelvis for birth and gain confidence in her body''s innate ability to birth her child. Details the anatomical intricacies of the female pelvis and its capabilities for expansion and return to its original form. Presents movements and positions to ease discomfort, enhance the productivity of contractions, aid the internal expansion of the pelvis, and prevent and treat issues that may arise such as "failure to progress"The dynamic power of the female pelvis is the key to a gentle birth. Throughout pregnancy, hormones soften the ligaments and joints of the pelvis in preparation for labour, a time when the four bones of the pelvis--the two ilia (hip bones), the coccyx (tailbone), and the sacrum--do their intimate dance of release, rotation, and counter-rotation around the soon-to-be newborn.In this hands-on guide based on 15 years of research and workshops in maternity wards, movement teachers and health professionals Blandine Calais-Germain and Núria Vives Parés detail the anatomical intricacies of the female pelvis and its capabilities for expansion and return to its original form. Providing fully illustrated exercises to help the expectant mother prepare for this pelvic transformation and gain confidence in her body''s innate ability to birth her child, they also present a variety of movements and positions for use during the different stages of labour to ease discomfort, enhance the productivity of contractions, aid the internal expansion of the pelvis, and prevent and treat issues that may arise such as "failure to progress." Ideal for the expectant mother and her birthing partner, this book will be a welcome addition to the library of every midwife, obstetrician, doula, and movement professional who teaches pregnant women.

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Book SynopsisUnlock your cycling potential with yoga. Striving for stamina, power and speed can take its toll on the cyclist''s body. Yoga is the ideal cycling companion to relieve the repetitive strains of riding, helping to ease tight muscles, increase mobility and reduce chances of injury.In this new edition of the bestselling title, learn how to use yoga to optimise your recovery, ride tension-free and enhance your performance. A specialist in yoga for cycling, Lexie Williamson guides you through tried-and-tested poses and mobility drills so you can: gain a supple back, hips and hamstrings adopt a stronger aerodynamic position through riding-specific core moves develop efficient breathing and build a mind-body connection recover more efficiently with restorative yoga practices Functional and accessible, Yoga for Cyclists adapts yoga techniques for modern cyclists of all levels, making it suitable for everyoneTrade ReviewA cracking book on yoga for us cycling types. * Alan Murchison, author of The Cycling Chef *Handy for both beginners and pros... leaves no stone unturned. * Women's Fitness *Finally, a book for all of us. * The Washing Machine Post *A genuinely useful guide that will soon have tattered edges through use. * Road.cc *Table of ContentsPreface Yoga and Cycling Tension-free Cycling Endurance Breathing Leg and Hip Stretches Upper body stretches Back Comfort and Form The Cyclist's Core Cyclists' yoga flows Mental Training Recovery Yoga Sequences

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Book SynopsisBreak free from the limitations of classical ashtanga yoga with the progressive and dynamic practice of Rocket® yoga. This modern style of yoga is rooted in traditional ashtanga but allows for more freedom of movement based on individual anatomy and fosters empowerment through creativity, endurance, and rhythm.Rocket®Yoga: Your Guide to Progressive Ashtanga Vinyasa presents the beauty and benefits of Rocket yoga—from its history and philosophy to the sequences and practices unique to its style. You’ll begin your journey with nine guided activities to prepare for your practice, covering aspects of yoga such as drishtis, bandhas, breathing techniques, and mudras. Then explore the asana library, packed with hundreds of stunning color photographs and detailed instructions for more than 90 poses, consisting of standing, seated, inversion, and rest postures. Nearly every pose includes modifications to adapt the movements to your body—making Rocket yoga ideal for your personal needs.Next, move through the traditional ashtanga series before adding a new dimension to your practice with five Rocket yoga series. Each Rocket yoga series has guiding photo sequences and a targeted focus: Rocket I: hip openers, forward bends, and core strengthening exercises Rocket II: backbends, spinal twists, arm balances, and inversions Rocket arms and Rocket legs: poses that build strength and endurance Rocket III: expansion of Rocket I and Rocket II, with twists, forward folds, and balances added Beyond the sequences, you’ll find additional activities and suggestions for customizing your practice, as well as teaching tips especially for yoga instructors. The benefits of practicing Rocket yoga are as diverse and numerous as the poses. The poses work on every part of the body, making Rocket yoga ideal for relieving stress; building strength, balance, and flexibility; and stimulating increased consciousness.With Rocket Yoga, you’ll join the thousands of devoted practitioners who use this fast-paced and stimulating form of yoga to transform their experiences of life.Table of ContentsPart I. The Progressive Ashtanga MethodChapter 1. The History and Philosophy of Rocket YogaThe History of Ashtanga YogaThe Birth of Rocket YogaThe Rocket PhilosophyChapter 2. The FundamentalsIntroduction to the Tristhana MethodDaily Cleansing RitualsChapter 3. The Progressive Ashtanga Vinyasa MethodIntroducing the VinyasaIncorporating CreativityPart II. Asana LibraryChapter 4. Standing PosturesChapter 5. Seated Postures (Primary Series)Chapter 6. Seated Postures (Intermediate Series)Chapter 7. Inversion and Rest Postures (Finishing Series)Part III. The SequencesChapter 8. Classical Ashtanga SeriesSun SalutationsStanding SeriesModified Primary SeriesFull Primary SeriesIntermediate SeriesFinishing SeriesChapter 9. Original Rocket Yoga SeriesRocket IRocket IIRocket Arms and LegsRocket IIIPart IV. Make the Practice Your OwnChapter 10. Create Your Practice PlanScheduling Your PracticeCommitting to Your PracticeFulfilling Your Minimum Daily RequirementsChapter 11. Customize Your PracticeSoftening the PracticeAdding Challenging Variations or TransitionsPracticing Drills for SkillsPracticing Yoga During Pregnancy

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Book SynopsisOur abdominal muscles are rarely broken; rather their weakness is a reflection of how little we use our entire body. Whether you have diastasis recti, a hernia, are postnatal, or simply have a very weak midsectionthis is the definitive whole-body guide to restoring your core! Abdominal muscles have many important jobs-twisting the spine safely, accommodating pregnancy, protecting your abdominal organs, and even breathing are just some of the jobs we want them to do well. Many will try to fix their middle though crunches and other abdominal exercises without realizing that things like tight shoulder muscles, poor posture habits, and even our breathing patterns can be affecting what's going on in our abs. In Diastasis Recti, biomechanist Katy Bowman:Gives 30+ exercises, organized into Small, Medium, and Big Moves Expands the core to include essential parts, like the shoulders and pelvis (and how movement patterns here can worsen abdominal separations) Explains why it's better to thiTrade Review"Diastasis recti is a whole-body issue that requires a whole-body approach. It's refreshing to find a resource that acknowledges that need and provides concrete steps to achieve it.—Breaking Muscle"Using the same friendly approach that makes her anatomy and movement lessons so easy to follow, Bowman provides tactics that are understandable and clearly described. The use of photography is also helpful, with the author demonstrating each move in addition to providing step-by-step instructions. Although Bowman's main purpose is education, what she really brings is empowerment. Encouraging people to know their own bodies, and then pursue solutions that make them healthier and happier, is a powerful approach to wellness. By making the material understandable, approachable, and achievable, Bowman offers an outstanding and necessary guide to diastasis recti and many other abdomen-related issues. Everyone can benefit from these insights and improve their health in an empowered and proactive way." —Foreword ReviewsEspecially important for people who do CrossFit or weightlifting, with repetitive movements like overhead presses and heavy squats, but don't expect to find tables full of Do's and Don’ts. Her approach is also highly individual and takes into account the many variables that exist from person to person." —Breaking MuscleTable of ContentsForeword .......................................................................xi Preface ...........................................................................1 Introduction ...................................................................3 Section 1--Think Chapter 1: The Anatomy of Diastasis Recti Chapter 2: The Forces of Diastasis Recti Chapter 3: Under Pressure: DR, Hernias, and Pelvic Prolapse, Oh My Chapter 4: Diastasis Recti and Nutritious Movement Section 2—Move Equipment List Chapter 5: Stance and “Body Neutral” Chapter 6: Little Moves Chapter 7: Medium Moves Chapter 8: Big Moves Chapter 9: Drop Your Ribs Conclusion: Change The Program What’s Next References and Further Reading Index About Katy

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Book SynopsisIt's no secret that yoga increases muscular flexibility and strength, but you may not know that yoga is a proven treatment for back pain, knee pain, carpal tunnel syndrome, and other chronic pain conditions. Yoga also helps to ease the stress, anxiety, and depression that can create and reinforce pain, making you feel more comfortable in both your mind and your body. Written by a yoga instructor and former chronic pain sufferer, Yoga for Pain Relief is packed with gentle postures and practical strategies for ending pain. This complete mind-body tool kit for healing also includes deep relaxation practices drawn from the yogic tradition and psychological techniques for helping you make peace with your body and dissolve pain. As the ancient practice of yoga releases the hold that chronic pain has over your life, you will begin to feel more like yourself again

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Book SynopsisPilates for Children and Adolescents is the first comprehensive manual of guidelines and formal curriculum for teaching Pilates to young people. This book includes: -Guidelines for teaching Pilates to young people -Why Pilates is beneficial for children age 6 - 11 and adolescents age 12 - 19 -Crucial anatomical and cognitive development considerations for working with young people -Additional relevant topics designed to equip the Pilates teacher with tools for creating relevant and safe programs for different age ranges, such as: -safety considerations, exercise contraindications, scope of practice, and ethics -considerations for working in a variety of environments within both the public and private sectors -age appropriate exercises from the Pilates repertoire -a formal curriculum for teaching Pilates in schools including sample lesson plans -appendices which cover working with children with special needs, Pilates in the Schools pilot study results, and resources.Table of ContentsForeword; Preface; Acknowledgments; Dedication; Introduction SECTION ONE: TEACHING GUIDELINES 1 Physiology and Development 2 Pilates and Young People's Well-Being 3 The Magic Window 4 Teaching Practice and Considerations 5 General Procedures, safety and professionalism SECTION TWO: THE EXERCISE CHAPTERS 6 Pre-Pilates Exercises 7 Pilates Exercises for Early Childhood, Ages 5 - 8 8 Pilates Exercises for the 'Magic Window', Ages 9 - 13 9 Pilates Exercises for Adolescents, Ages 12 - 18 SECTION THREE: CURRICULUM 10 Curriculum for Schools Appendix 1: Pilates in the Schools - Healthy Habits for Life Appendix 2: Working with Young People with Special Needs Appendix 3: Pilates Philosophy and Principles Appendix 4: PMA Code of Ethics Appendix 5: PMA Scope of Practice

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Book SynopsisVolume I in the Ultimate Functional Training Series, Training With Bodyweight for Strength and Mobility, gives the reader more than 70 functional body-weight exercises that improve strength, build muscle, and reduce the risk of injury.

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Book SynopsisYoga Wheel brings the reader 102 poses to improve strength, balance, and flexibility.

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Book SynopsisYour Upper Body, Your Yoga is the highly anticipated final book of the Your Body, Your Yoga trilogy — the definitive investigation of how your uniqueness affects your movements, postures and your yoga. This remarkable trilogy looks at the variations of human anatomy and its effect on the body’s biomechanics. Used as a standard text for many yoga teacher training programs it provides yoga students and teachers a system for exploring what asanas are possible and sensible and which postures should best be left alone. This third book in the series looks at the upper body: the shoulder complex, arms and hands. But, there is more. This final book also includes explorations of how asymmetries and proportions affect our practice. You are unique. No one else in this whole world has your biology or biography. Why suppose that your yoga practice should be, or even could be, the same as anyone else’s? How far apart should your hands be in Down Dog? Where should they be pointing? Should you avoid hyperextension of the elbows? Is hyperflexion of the shoulders safe? The answer is — it depends! Your Upper Body, Your Yoga looks at the upper body from both the Western anatomical/biomechanical point of view and the modern yoga perspective. It is filled with detail, discussion, illustrations and practical advice for bodies of all types. Proportions and asymmetries are highly variable from person to person. The implications of asymmetries for a yoga practice and whether these asymmetries need to be changed, accommodated or simply accepted is examined along with variability in our proportions and their effect on postures. Whether the reader is a novice to yoga and anatomy or a seasoned practitioner with an in-depth knowledge, this book will be valuable. For the novice, there are easily understood illustrations and photographs, as well as sidebars highlighting the most important topics. For the anatomy specialists, other sidebars focus on the complexity of the topic, with hundreds of references provided for further investigation. For the yoga teacher, other sidebars suggest how to bring this knowledge into the classroom. Your Upper Body, Your Yoga can be used as a resource when specific questions arise, as a textbook to be studied in detail, or as a fascinating coffee-table book to be browsed at leisure for topics of current interest.

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Book SynopsisA sharply funny travelogue from a fantastic travel writer. Lucy Edge tells the story of her personal quest for serenity and yogic flexibility through the ashrams and gurus of India.After over a decade spent working and drinking too much in the world of advertising, Lucy decided she had to leave town for an altogether more spiritual and, well, meaningful way of life - And whilst she was at it, she could acquire a newly lithe and supple body. Would she come home looking like Christy Turlington and pick up some Buddhist serenity on the way? Or did something much funnier, interesting and complicated happen? Did she fall in love - with a place and its people?A divine comedy of the Western obsession with life''s deeper meaning, a yogic experiment and a love letter to India, this is a very funny book from a wonderful travel writer.Trade ReviewA hilarious, hopeless and desperate quest -- Chris Stewart, author of Driving Over LemonsNeither boringly cynical or stupidly gullible, she's open-minded, warm and funny * Independent on Sunday *A light hearted account of one lady's search for mystic India which offers fun and witty observations on the current obsession with finding life's deeper meaning, while offering a eulogy to India's varied and beautiful land and people-scapes * Yoga and Health *A quirky travelogue... Edge strikes a nicely satirical note and the characters she meets along the way make perfect fodder for gentle fun-poking * Easy Living *A witty account of a journey through India's ashrams * Health and Fitness Magazine *

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Book SynopsisThe coaching process is about enhancing performance by providing feedback about the performance to the athlete or team. Researchers have shown that human observation and memory are not reliable enough to provide accurate and objective information for high-performance athletes. Objective measuring tools are necessary to enable the feedback process. These can take the form of video analysis systems post-event, both biomechanical and computerised notation systems, or the use of in-event systems. Essentials of Performance Analysis in Sport 3rd Edition is fully revised with updated existing chapters and the addition of 12 new chapters. It is a comprehensive and authoritative guide to this core discipline of contemporary sport science. The book offers a full description of the fundamental theory of match and performance analysis, using real-world illustrative examples and data throughout. It also explores the applied contexts in which analysis can have a significant influence on peTable of ContentsSection I: The Background 1. The Importance of Feedback to Performance2. What is Performance Analysis? 3. Project Management Issues in Performance Analysis4. A Pedagogical Approach to Performance Analysis in the Physical Education5. Video-based TechnologiesSection II: The Methodology of Notational Analysis6. The Use of Performance Indicators in Performance Analysis7. Sports Analysis8. How Do We Design Simple Systems? - How to Develop a Notation system? 9. Examples of Notation SystemsSection III: Current Issues of Performance Analysis10. Reliability Issues in Sports Performance Analysis13. Qualitative Biomechanical Analysis of Technique14. Probability Analysis of Sports Contests: Skill and Chance15. Applied Motion Analysis 16. Momentum and ‘Hot Hands’17. Dynamic Systems Theory and ‘Perturbations’ 18. Rule Changes in Sport and the Role of Notation19. Notational Analysis of Coaching Behaviour20. Performance Analysis in Elite Masters Football: Strategic Team and Player Development Implications. Section IV: Profiling in Sport with Examples21. Performance Profiling22. Example of Profiling Techniques: Profiling in Soccer23. Example of Profiling Techniques: Performance Profiling in Squash24. Profiling in Canoeing – A Practical Example25. Performance Profiling in Rugby UnionSection V: Careers In Performance Analysis 26. Accreditation27. Cooperation between Performance Analysis and Sport Data Analysis?28. References and Bibliography

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Book SynopsisPersonal trainers and coaches are ideally placed to help their clients manage stress. Covers everything from the causes, signs and symptoms of stress, to advising clients correctly and responsibly, and practical physical and mental strategies and techniques for managing stress.

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Book SynopsisA wonderful conditioning exercise for women of all shapes and sizes, Pilates is now recognized as one of the best overall exercises for the pregnant body as well. A low-impact and relaxing exercise regimen, Pilates doesn''t divert blood flow from the growing fetus. As important, Pilates strengthens the abdominal muscles known as the powerhouse, making it easier for new mothers to recover from childbirth and regain their pre-pregnancy waistline.Working with Dr. Uzzi Reiss, a prominent Los Angeles-based gynecologist and obstetrician, Mari Winsor has developed the first mat-based Pilates routine for pregnant women, bringing this time-efficient and highly effective means to get and stay in shape into the home. Illustrated with 100 black-and-white photographs, the exercises in The Pilates Pregnancy are gentle on the body and easy to do at any stage of pregnancy.

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

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Book SynopsisThis accessible guide provides guidance on the practice of yoga - a form of exercise that focuses on strength, flexibility and breathing.

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