Best of
Fitness

2019

Training for the Uphill Athlete: A Manual for Mountain Runners and Ski Mountaineers


Steve House - 2019
    Distance running, ski mountaineering, skimo, and skyrunning are becoming increasingly popular all over the world, and are often undertaken by the same person during a single year. This book collects the scientifically backed and athlete-tested wisdom and experience of three of the best uphill athletes and coaches and extrapolates both to educate outdoor athletes of all stripes to perform their best.RUNNING TIME ⇒ 9hrs. and 41mins.©2019 Patagonia Works (P)2020 Tantor

Glute Lab: The Art and Science of Strength and Physique Training


Bret Contreras - 2019
    What started as an effort to improve his own weak, flat backside quickly evolved when he discovered the wide range of functional movements to which the glutes contribute. Properly trained glutes not only help you lift heavier, jump higher, sprint faster, and swing harder but also help prevent knee, hip, and lower back pain and injuries. Bret went on to earn a doctorate in sports science and is now known as one of the world’s foremost experts on strength and physique training. After helping thousands of people reach their strength goals and achieve their ideal physique in his world-renowned training facilities, Bret brings you Glute Lab, which pulls his field-tested and scientifically proven methods and techniques together into an all-in-one glute training system that will help you develop leaner, rounder, stronger, higher-performing glutes. This all-encompassing guide explains why glute training is important for health and performance, how the glutes function, what critical role they play in the body, and how to design the optimal training program to accomplish your aesthetic and performance goals. This book offers thirty-six weeks of programming and several training templates for those who want to dive right in, breaking down each technique with step-by-step photos and descriptions. Bret also reveals the most common faults people make when performing these movements and offers hundreds of tips for getting the most out of every training session. You can implement his system in your local gym or even in the comfort of your own home. Glute Lab is more than just a book on glute training. These principles and methods can help you maximize muscle growth and strength, improve body composition, overcome training and physique plateaus, train around injuries and discomfort, determine ideal training frequency and exercise selection, design periodized programs, and so much more. In short, this book gives you the tools to make strength and physique gains and design balanced programs that cater to a wide range of goals and work for your entire body. Whether you’re a regular person looking to improve your appearance, an athlete looking to boost your performance, a physique competitor or bodybuilder looking for an edge over the competition, a powerlifter looking to increase your strength, a CrossFitter inspired to gain knowledge, a personal trainer interested in offering your clients cutting-edge training techniques, or a physical therapist looking to improve your clients’ health, Glute Lab will equip you with the information you need. In this book you will learn: The fundamentals of optimal glute training The anatomy and function of the glutes How to select exercises based on your physique and training goals How to perform the most effective exercises for sculpting rounder, stronger glutes Variations of the hip thrust, deadlift, and squat exercises Sample training templates and splits that cater to different training goals and preferences How to implement advanced methods into your training routine Diet strategies to reach weight loss and body composition goals Sample glute burnouts and templates Twelve-week beginner, intermediate, and advanced full-body training programs with a glute emphasis How to design your own customized training programs How to overcome plateaus in training, strength, and physique

Change Maker: Turn Your Passion for Health and Fitness into a Powerful Purpose and a Wildly Successful Career


John Berardi - 2019
    This one-of-a-kind book helps you make sense of the chaos, laying out a clear roadmap for career success—for both established professionals and anyone just getting started. With thousands of certifications, seminars, websites, and gurus promising advice, it’s difficult for even the best pros to turn their passion for health and fitness into meaningful—and measurable—success.Enter Change Maker.In this definitive career guide, John Berardi—co-founder of Precision Nutrition, founder of Change Maker Academy, and one of the most successful people in the history of the health and fitness industry—shares his blueprint for becoming the ultimate change maker, one with a powerful purpose, an enthusiastic client base, and the ability to fund your own ideal lifestyle.Whether you’re new to the industry and looking for a head-start, or you’re already an expert but need a fresh approach, consider this your go-to career guide.With six helpful steps, this book covers the range of logistical, financial, psychological, and practical issues that every health and fitness pro needs to know, including how to: Discover your deeper purpose and values Choose your specialty based on your unique strengths Identify what your clients really want and deliver it every time Build new relationships and become a next-level coach Get new clients, make more money, and manage a thriving business Nurture and protect your most precious asset, your reputation Create a life-long, growth-oriented continuing education plan If you work as a trainer, nutritionist, functional medicine doctor, group instructor, rehab specialist, or health coach—or you eventually want to—this step-by-step guide will help you turn your passion for health and fitness into work you find joy in, your clients into raving fans, and your career into something powerful, meaningful, and change-making.

Mike Reilly: Finding My Voice: Tales From IRONMAN, the World's Greatest Endurance Event


Mike Reilly - 2019
    And race announcer Mike Reilly is known throughout the endurance sports world as the "Voice of IRONMAN."Every year, over three hundred thousand people around the world compete in a series of long-distance triathlons that test the outer limits of their physical abilities and mental toughness. Some do it for glory, some to test themselves, some to honor lost loved ones or colleagues, some to bring healing to their troubled lives.Over the years, hundreds of IRONMAN athletes have shared their tales with Reilly. In this book, he tells some of the stories that have touched and inspired him, in the hope that they will do the same for the reader.A young woman races in a contest against cancer that threatens her life. A soldier carries a flag through the full marathon distance to keep alive the memory of fallen comrades. Two of the sport's most decorated champions do battle in the greatest head-to-head competition ever seen in any sport. Parents put their family back together after the loss of a child.Reilly has witnessed it all, and brings it to life in a series of riveting stories that will have readers re-thinking their notions of what people are capable of when pushed to their limits.

Fat Loss Forever: How to Lose Fat and KEEP it Off


Layne Norton - 2019
    Chances are you’ve tried one of the popular diets out there. The Atkins Diet, The South Beach Diet, The Zone Diet, The Blood Type Diet, The Eat Clean Diet, The Alkaline Diet, The Ornish Diet, The Insert Name Here Diet.You probably lost some weight… for awhile. Did you keep it off? Chances are you didn’t. In fact, chances are you regained it all back and possibly then some. You aren’t alone. Six out of seven people who are overweight are able to successfully lose weight during their lifetime. But 85-95% of them will fail at keeping it off in the long term. If this sounds bad, consider that ⅓-⅔ of those people will add back on more weight than they lost in the first place! If this cycle is repeated it can turn into ‘yo-yo dieting’, quite possibly one of the worst things you can do for your mental and physical health.Ask anyone and they will tell you that you need to lose weight and keep it off and prevent yo-yo dieting, but no one gives you an idea of HOW to accomplish that. What makes our book different? We discuss WHY diets fail on a physiological, psychological, and sociological level so you can better understand why what you did previously did not work. Then we also detail the MOST IMPORTANT behaviors, methods, and traits for losing weight and KEEPING IT OFF.This book is for everyone who wants to lose weight and keep it off, especially for those frustrated and hopeless chronic dieters tired of trying all the popular diets only to repeatedly fail. There is still hope to be found in these pages. Please give us the chance to guide you.

Healthy as F*ck: The Habits You Need to Get Lean, Stay Healthy, and Kick Ass at Life


Oonagh Duncan - 2019
    Ditch the Diet.Who's ready to stop thinking about weight loss? To free their brain from thoughts about ketones, calories, and fasting? Who wants life to be more effortless, energetic, and empowered?Welcome to a refreshing and gloriously unapologetic conversation about health, fitness and habits. Award-winning trainer Oonagh Duncan cuts through the wellness clutter to drop some truth bombs: it might not be six-pack abs you're looking for - it might be happiness, confidence, and acceptance. But if losing your belly is what you want, don't let anyone - including yourself - stop you from going after it. And she'll show you how to make it happen.There's only one major difference between those rare unicorns who have managed to lose weight and the rest of us: their habits. When you acknowledge that following a diet is not getting you anywhere, and you make a few small changes to your everyday routine, you'll find yourself happier and healthy as f*ck.

The Quick and the Dead: Total Training for the Advanced Minimalist


Pavel Tsatsouline - 2019
    You take pride in your all-around physical development—but have precious little time for it. You are serving your country, raising a family, training for a sport… You have been around too long to be fooled by pop fitness "high intensity" fads. The Quick and the Deadis designed for an advanced minimalist like you. A culmination of five years of research and experimentation, it distills cutting-edge science to a straightforward protocol of only two basic exercises you mastered years ago: kettlebell swings and power pushups. Q&D delivers. A highly ranked pro boxer sums up its effects: “I had even greater speed and explosiveness and I was able to maintain this for the whole match… I had gas to sell.” A military special operator, on the wrong side of 40, reports: “a speed increase in all my powerlifts… pain relief in all of my injuries… an increase in my endurance while doing combatives… increased striking power…” Q&D can be a minimalist’s stand-alone total training regimen—or be plugged into any athlete’s regimen. It takes only 12–30min, two to three times per week. Additional benefits may include: - Increased testosterone - Decreased cortisol - Improved heart rate variability - Reduced body fat - Improved soft tissue quality All this without getting "smoked"—because you need energy to fight, work, play, live. About the Author Pavel Tsatsouline is a former Soviet Special Forces physical training instructor and Subject Matter Expert to elite US military and law enforcement special operations units. Pavel is the chairman of StrongFirst, a global school of strength offering instructor certifications and user courses in kettlebell, barbell, and bodyweight strength training.

The Renaissance Diet 2.0


Mike Israetel - 2019
    The Renaissance Diet 2.0 provides the most up to date scientific information to help you Understand how many calories you need to eat to maximize performance and burn fat Correctly balance your macronutrient intake for your training and physique goals Time your meals to get the most out of your nutrition Select optimal food types to fuel performance Understand which supplements actually work and why Improve your health with proper micronutrient intake and hydration Periodize your diets for long term effectiveness How to develop reasonable goals for performance and physique improvement Step-by-step how to design and implement a diet plan to fit your goals How to adapt your diet for special circumstances such as training multiple times per day How to adapt the diet principles for a vegan diet The most current data on gut health and its practical application How to nutritionally prepare for competition in various types of sports including strength, combat, endurance, and physique sports The reality about the effect of alcohol on physique and sport performance How to recognize and dispel diet myths, fads, and fallacies For more from Renaissance Periodization follow us at : https://renaissanceperiodization.com/ Instagram @rpstrength

Dottir: My Journey to Becoming a Two-Time Crossfit Games Champion


Katrin Davidsdottir - 2019
    As one of only two women in history to have won the title of “Fittest Woman on Earth” twice, Davidsdottir knows all about the importance of mental and physical strength. She won the title in 2015, backing it up with a second win in 2016, after starting CrossFit in just 2011.A gymnast as a youth, Davidsdottir wanted to try new challenges and found a love of CrossFit. But it hasn't been a smooth rise to the top. In 2014, just one year before taking home the gold, she didn't qualify for the Games. She used that loss as motivation and fuel for training harder and smarter for the 2015 Games. She pushed herself and refocused her mental game. Her hard work and perseverance paid off with her return to the Games and subsequent victories in 2015 and 2016.In Dottir, Davidsdottir shares her journey with readers. She details her focus on training, goal setting, nutrition, and mental toughness.

Running Outside the Comfort Zone: An Explorer's Guide to the Edges of Running


Susan Lacke - 2019
    

Introduction to Kettlebells: A Minimalist's Guide to Blasting Fat and Boosting Muscle


Pat Flynn - 2019
    You simply move more deeply into them. For anyone - the kettlebell novice to the 15-year veteran - this short (read: just 30 page) ebook provides the perfect foundation or refresher of the fundamental kettlebell techniques, including the kettlebell swing, goblet squat, snatch, Turkish get up, clean, and military press. Each movement has detailed instructions plus step-by-step photos to help the reader understand the movements as well as safely and effectively execute them. After we discuss the hows of each of the basic movements, we move into applying what we've learned with a simple, straightforward kettlebell program for strength, muscle, mobility, conditioning, and (for those who want it) weight loss. This 7-day program can be run through just once as a refresher or for up to six weeks as a standalone program. This book includes: *The following kettlebell exercises: Kettlebell swing, goblet squat, snatch, Turkish get up, clean, and military press. *Each kettlebell exercise features a detailed description of the movement, step-by-step photos and key points. *A straightforward and simple 7-day program (repeatable for up to 6 weeks) to help the novice acclimate to kettlebell training or for the kettlebell veteran hone their technique and skills.

The Eagle and the Dragon: A Story of Strength and Reinvention


Chris Duffin - 2019
    The story of his unconventional life will take you from gripping tales of murder, trauma, heartbreak, and survival deep in the Pacific Northwest wilderness all the way to an idealization of the self-made man--still flawed, but never broken.
In The Eagle and the Dragon, you'll follow one man's journey into the darkness of his own heart and witness the transformation of alcoholism, pain, and defeat into vision, character, and victory. Through Chris's powerful self-realization, you'll see how the human spirit can be either shackled by circumstance or freed from it.Strength and Reinvention: the Eagle and the Dragon. Are you ready to walk through the fire and make your vision a reality?This book will show you how.

Tactical Barbell: Mass Protocol


K Black - 2019
    

The Vertue Method: A stronger, fitter, healthier you – in 28 days


Shona Vertue - 2019
    Working with her made my aches and pains after playing disappear. She is the best.' - David BeckhamRevolutionise the way you approach fitness with yoga expert and celebrity trainer Shona Vertue - in just 28 days!Are you someone who has tried every fitness class out there, but nothing has ever really stuck?Or perhaps you can run a 10k but can barely touch your toes?Heard lifting weights is good, but feel lost in the gym?Keen to calm your racing mind and get the focus you need to train?Shona Vertue's 28-day reset plan will revolutionise the way you approach fitness. Her groundbreaking three-in-one method features a blend of resistance training with weights to build strength, yoga to aid flexibility and lengthen muscles, and a positive, mindful approach to exercise, combined with delicious, nourishing recipes. Get in the best shape of your life, both physically and mentally, and feel stronger, healthier and more flexible - in just 28 days.Features photos of every exercise, complete with food plan and nutritious, energising recipes.

Tight Hip, Twisted Core: The Key To Unresolved Pain


Christine Koth - 2019
    The truth is that almost everyone has tightness in this area and this tightness twists the core of the body. As a result of too much sitting, driving, running, biking, kicking, heavy lifting, yoga, dance, gymnastics, or stress, a tight hip could be the missing link to enjoying a pain-free life. In Tight Hip, Twisted Core you will: - Discover how this muscle impacts your body from head to toe - Determine if you are one of the millions of people with a tight iliacus muscle and why - Release the tension in the muscle for good - Get your body aligned for pain-free performance - Prevent this muscle from getting tight ever again Based on decades of physical therapy study and clinical practice, this book outlines 3 simple steps to get your hip healthy and your core aligned, helping you to resolve your pain without expensive treatments, surgeries, and medications. “I am astounded by Christine’s ability to clearly articulate this mysterious concept in a way that anyone can understand it. This is a huge discovery in how the hip area works, and how one tight muscle affects the rest of the body. This book will significantly impact the way health care professionals treat the hip from now on.” - Zach

Training For Ultra: Ultra Running Stories From the Middle of the Pack


Rob Steger - 2019
    After my dad's major health scare, it was time for me to change everything. Little did I know how much I would learn after taking on some physical exercise. A radical diet change allowed me to lose a forth of my body weight and it gave me boundless energy to get outside and explore. It’s not clear to me why I chose running ultra marathons of all forms of exercise, since I was unable to run beyond 1 mile just a few years prior. But since that fateful day, I’ve never looked back. I was finding that sometimes the experiences of training for ultra could be just as rich and fulfilling as the ultra event itself.

Good to Go: What the Athlete in All of Us Can Learn from the Strange Science of Recovery


Christie Aschwanden - 2019
    She investigates claims about sports drinks, chocolate milk, and “recovery” beer; examines the latest recovery trends; and even tests some for herself, including cryotherapy, foam rolling, and Tom Brady–endorsed infrared pajamas. Good to Go seeks an answer to the question: Do any of these things actually help the body recover and achieve peak performance?

40 Years with a Whistle: Life Lessons from the Field of Play


Dan John - 2019
    His coaches—the mentors he describes in this book—steered him on the narrow path toward success in both sports and life. These coaches emphasized performance, yes...but they all also insisted on the balance of health, fitness and longevity. From Dan's introduction to 40 Years with a Whistle: I’ve learned a lot over those decades and would like to share these lessons with you. I didn’t want a book filled with “Xs” and “Os” or sets and reps. I wanted to share the lessons that apply to life and living. I begin with what are clearly my 10 best lessons of coaching. Each of these works well for the teacher, student, parent and neighbor too. Following the advice of the 10th lesson, I explore the stories of the people who shaped my career and the gems of advice they shared with me. I finish with my vision of coaching—basically looking at training from the big picture and the toolkit to allow one to succeed. The lessons are simple. The application is difficult. The rewards are worth everything. The lessons learned on the fields and in the gyms will lead to a successful life. Hop on board. “As I read through this book, over and over I found myself mentally saying, 'Yup' and 'Absolutely.' If you’re a coach, an athletic administrator or the parent of a school-age athlete, you need to read this book. I know my coaching staff will be reading it.” ~ Chris Long, Athletic Director, Juan Diego Catholic High School

The Ultimate Guide to Body Recomposition


Jeff Nippard - 2019
    

Fast 5K: 25 Crucial Keys and 4 Training Plans


Pete Magill - 2019
    In his fast-paced, ultimate guide to 5K running races, celebrated running coach Pete Magill reveals the 25 crucial keys to setting your next 5K PR. Magill shares hard-earned lessons he gained while leading 19 teams to USA national championships and setting multiple American and world age-group and masters records. Fast 5K shares Magill’s essential keys to finding your fastest running fitness and race readiness. The 25 keys include optimal training mileage, effective tempo runs, VO2 max workouts, hill repeats, plyometrics that work, ways to prevent injuries, recovery tips, guides to diet and racing weight, choosing racing flats, and much more. Offering three 12-week and one 16-week 5K training plans, Fast 5K is the key to your best 5K running times. Pete Magill is a world-class 5K runner, personally holds multiple American and world age-group records in track & field and road racing and is a 5-time USA Masters Cross Country Runner of the Year. Now in this distilled guide, you can get world-class advice on how to run your fastest 5K ever.

Triathlon Bike Foundations: A System for Every Triathlete to Finish the Bike Feeling Strong and Ready to Nail the Run with Just Two Workouts a Week! (Triathlon Foundations Book 2)


“Triathlon Taren" Gesell - 2019
    Triathlon Bike Foundations is written BY a triathlete FOR triathletes. It will guide athletes in picking the right equipment on any budget and making sure their bikes are set up to be as comfortable as possible. “Triathlon Taren” Gesell is a triathlete who helps hundreds of thousands of new triathletes feel confident at the start line and strong at the finish line through his wildly popular Triathlon Taren YouTube channel, Instagram account, and podcast. Based in Winnipeg, Canada, Triathlon Taren is also the head coach and founder of TeamTrainiac.com, an online training platform supporting a solid community of triathletes from all around the world, where he shares tips, tricks, hacks and time-tested knowledge.

Peak: The New Science of Athletic Performance That is Revolutionizing Sports


Marc Bubbs - 2019
    Unfortunately, the evidence-based techniques that the expert PhDs, academic institutions, and professional performance staffs follow can be in stark contrast to what many athletes actually practice. When combined with the noise of social media, old-school traditions, and bro-science, it can be difficult to separate fact from fiction.Peak is a groundbreaking book exploring the fundamentals of high performance (not the fads), the importance of consistency (not extreme effort), and the value of patience (not rapid transformation). Dr. Marc Bubbs makes deep science easy to understand, and with information from leading experts who are influencing the top performers in sports on how to achieve world-class success, he lays out the record-breaking feats of athleticism and strategies that are rooted in this personalized approach.Dr. Bubbs’s performance protocol is for the elite athlete, active individual, strength coach, nutritionist, or practitioner who wants to expand their potential by: Connecting the importance of sleep, digestion, the athlete microbiome, and blood glucose control metrics Creating personalized deep nutrition strategies for building muscle, burning fat, or “making weight” for competition Rethinking nutrition specifically for team sports Learning how elite endurance athletes fuel, including training techniques to boost performance Applying the new science of recovery that enhances performance Emphasizing the tremendous role of emotional intelligence and mindset in overcoming roadblocks and achieving athletic success (the next frontier in performance) Analyzing the qualities of elite leaders and how to develop them authentically Dr. Bubbs expertly brings together the worlds of health, nutrition, and exercise and synthesizes the salient science into actionable guidance. Regardless if you’re trying to improve your physique, propel your endurance, or improve your team’s record, looking at performance through this lens is absolutely critical for lasting success.

Strength and Conditioning for Pole


Neola Wilby - 2019
    Progress faster, perform better and reduce your risk of injury with exercise programming designed for pole dancers!

101 Best Food Rules: Accelerate Your Progress Towards Permanent Weight Loss by Leveraging the Most Effective Rules Created by Hundreds of Successful Never Binge Again Readers (And Clients!)


Glenn Livingston - 2019
    They are also fun to use, which means you'll enjoy eating again and won't need to feel deprived. They also almost totally remove the necessity for willpower from the weight loss game, and can lock your Food Monster permanently in its cage regardless of circumstance! But in this book, we didn’t include good food rules, we only included the BEST ones! Game changers for our most successful customers and readers. Adopting these rules and/or adjusting your own rules according to the principles described in 101 Best Food Rules can be a life changing experience which you’ll enjoy and benefit from immensely!

Hypertrophy: Muscle fiber growth caused by mechanical tension


Chris Beardsley - 2019
     The book is divided into four sections. The first section provides a radical new explanation for the mechanisms of hypertrophy that rests firmly upon the basic and most fundamental principles of muscle physiology. Currently, many researchers believe that muscle growth is caused by three mechanisms (mechanical tension, metabolic stress, and muscle damage). This section explains why it is unnecessary to hypothesize roles for metabolic stress and muscle damage, and why mechanical tension is solely responsible for muscle growth, even when it is achieved by using very light external loads, because such loads can still cause very high mechanical tension on individual muscle fibers through the interactions of fatigue and the force-velocity relationship. The second section interprets the most important concepts of hypertrophy training in the light of this framework, including training volume, time under tension, and progressive overload. The third section covers the key training variables for any program, such as load, volume, frequency, exercise order, contraction mode, tempo, rest period duration, range of motion, proximity to failure, the mind-muscle connection, and the use of advanced techniques such as pre-exhaustion, forced reps, drop sets, and super sets. Other topics covered include what happens when we take breaks from training, periodization, and the interference effect of concurrent aerobic exercise. The final section addresses the fundamental principles of exercise selection for muscle growth, which allows strength training programs to be designed in such a way as to maximize growth of individual muscles.

Grind Style Calisthenics: A Holistic Program For Building Muscle and Strength With Calisthenics


Matt Schifferle - 2019
    Grind-Style Calisthenics employs the natural power of the Muscle Tension Hierarchy to remove the neurological barriers that are holding you back in every workout. In addition, the super simple back-filling strategy takes all of the guesswork out of your weekly training plan. The combination of these tools will give you the confidence to walk into every workout knowing exactly what to do to continue building muscle and strength. So if you're tired of the circus tricks and muscle confusion then it's time to get back to the simple, straight-forward approach of Grind-Style Calisthenics! “From the moment I opened it, I could not put Grind-Style Calisthenics down. Nobody in the world understands bodyweight bodybuilding as well as Matt. He is the undisputed master! I endorse very, very few training books, but Matt’s work is consistently in the elite tier of the calisthenics field.” Paul “Coach “ Wade, Author of Convict Conditioning

The Align Method: 5 Easy Steps to Transform Your Posture, Age-Proof Your Body, and Sharpen Your Mind


Aaron Alexander - 2019
    The Align Method is a way to age-proof your body, using movement techniques inspired by yoga, martial arts, chiropractics, and more. Readers gain massive long-term health benefits, toned muscles, new ways to alleviate pain, a faster metabolism, reduced anxiety, better sexual performance, and increased energy. This program centers on 5 daily optimizations that can easily be integrated into a workout, mindfulness practice, or just daily life:*floor sitting* hanging* hip-hinging* spine stacking*nose breathingThese small adjustments can help reinforce messages of strength and well-being at a cellular and a hormonal level, guaranteeing increased physical health. Longevity medicine and exercise is a growing trend with audiences that range from fitness enthusiasts, biohackers, and the aging--everyone has a way into the topic.

SWEAT: Special Workouts, Exercises and Advanced Techniques: Everything you'll need to know on your fitness journey


Geoffrey Verity Schofield - 2019
    Whether you are looking to put on muscle, lose fat or gain strength, you’ll find an absurd amount of value packed into these 210 pages. More than 120 exercises, all fully described, with pictures, along with helpful tips, tricks and visualizations to help you get the most out of each exercise. Don't waste your effort, gym membership or most importantly your time. Optimize your growth. How to assess your current level-are you beginner, intermediate or advanced? Does it matter? How to effectively program your own training plan for optimal results. Anyone can get average results. Optimize, baby! How to balance volume, intensity, and frequency to keep making progress. Avoid overtraining. Avoid undertraining. Achieve perfect training. Ideal sets and reps for each exercise, and how to progress over time. Choosing a workout split that’s perfect for your body, mind, and schedule-and when to change it. In-depth risk versus reward analysis for all exercises. Choose the best exercises for your goals. How to keep a training log, and what to write down each workout, and what doesn't matter. What equipment is needed-what’s vital, what’s useful, and what’s useless? No less than 14 Advanced techniques to keep the gains coming for more mature lifters, ranging from dropsets and supersets to clusters and EMOM sets, all fully described and illustrated with examples. The varies form of cardio. How to choose the right intensity level for your goals as well as program it into a workout schedule. Wonder no more-this section will make everything crystal clear. How to deal with injuries, as well as how to avoid them in the first place! You probably know someone who got injured in the gym…it might even be YOU! A vital section for long term progress, packed with tips and tricks to stay healthy, divided up both by body part and specific lifts that commonly cause issues. Surgery is expensive…avoid it! 6 full training plans: Lazy Man’s Plan , Busy Man’s Plan , Athlete’s Power Plan, Beast Plan, Deva Plan and Spartan Plan, each with multiple difficulties and adjustable to YOU. All are fully described and detailed. How to keep making progress by adjusting your training-whether it is a minor tweak or a near-total overhaul, having the flexibility to alter your program and still move forward is vital. Life isn't perfect. But your training can still be. Strength standards-how do you stack up against others? Are you strong, weak, or somewhere in the middle? Full goals to target for not just the basic compound movements but dozens of exercises. All of this written in a quick, lively, humorous tone that makes the pages somehow fly by. Within these 67,000 words is the ability to learn everything you need to know about how to effectively and efficiently change your body. It’s everything that I’ve learned over my 5 year journey. And now...it's yours.

Triathlon Swimming Foundations: A Straightforward System for Making Beginner Triathletes Comfortable and Confident in the Water (Triathlon Foundations Book 1)


"Triathlon" Taren Gesell - 2019
    Fortunately, of the three sports, swimming might be the easiest in which to make improvements. "Triathlon Swimming Foundations" provides a simple, straightforward system developed BY a triathlete FOR triathletes, allowing them to become comfortable and confident in the water using a system of triathlon-specific drills and techniques.Triathletes who follow this program are sure to breathe easily in the water without panic, eliminate sinking legs, gain previously elusive speed, and swim smoothly in a triathlon from the start line right into transition, with plenty of energy left to take on the rest of the race."Triathlon Taren" Gesell is a triathlete who has become known for his wildly popular Triathlon Taren YouTube page, Instagram account and podcast, where he shares tips, tricks, hacks and time-tested knowledge to help age-groupers get to their start lines confident and their finish lines strong. Based in Winnipeg, Canada, Triathlon Taren is also the head coach of Team Trainiac, a training platform supporting a growing community of triathletes from all around the world.

Royal Canadian Air Force Exercise Plans for Physical Fitness: Two Books in One / Two Famous Basic Plans (The XBX Plan for Women, the 5BX Plan for Men)


Royal Canadian Air Force - 2019
    Originally designed for use by Royal Canadian Air Force pilots stationed in remote, confined bases in the far north, the 5BX and XBX fitness plans (for men and women respectively) don't require access to complicated gym equipment or even the outdoors. To be in the best shape of your life, all you need is this slim book, an average-sized living room, and a little determination. The fitness plans presented in this volume are unique in their simplicity and effectiveness. With clear-cut fitness "targets" and tools for measuring your progress, the 5BX and XBX programs are designed to let you develop your physical fitness at your own pace, adjusting for your age, body type, and schedule. The XBX and 5BX plans are balanced to target the muscles of your entire body as well as your cardiovascular system. There's no need to mix and match with other exercises or routines. These simple 10-15 minute workouts are all you need to feel fitter and healthier than ever!

The Modern Art and Science of Mobility


Aurelien Broussal-Derval - 2019
    It goes beyond traditional training methods that focus on performance and aesthetics and asks these simple questions:Are you truly reaping the full benefits of training if it does not include mobility exercises?Why are the vast majority of people, even the most athletic individuals, unable to perform basic motor tasks without pain or difficulty?Why are physically active people still dealing with lack of mobility and chronic injury?Whether you are a casual exerciser or an elite athlete, you will learn how to preserve and maintain your body with over 300 exercises designed to improve mobility, facilitate recovery, reduce pain, and activate muscles. Utilize the self-tests to assess your current level of mobility, and then choose from over 30 prescriptive training routines that can be used as is or customized to target specific functional chains. You'll find exercise recommendations based on body region, activity, and primary goal, and you'll learn to incorporate a variety of techniques and popular equipment, including resistance bands, foam rollers, massage balls, and stability balls.The Modern Art and Science of Mobility provides a stunning visual presentation with over 1,200 photos and 100 original illustrations by St�phane Ganneau. His illustrations highlight the muscles with precision, and his avant-garde style and the harmony of colors give this book a unique graphic signature. Mobility is the foundation for training your best and feeling your best. The Modern Art and Science of Mobility will help you do just that by helping you to alleviate pain, improve posture, and release muscle tension for a more comfortable and enjoyable quality of life.

Stretching for Beginners: Improve Flexibility and Relieve Aches and Pains with 100 Exercises and 25 Simple Routines


Natasha Diamond-Walker - 2019
    This easy-to-follow guide shows you how stretching long and slow can help you find fast pain relief and enhance your range of motion.Take a deep dive into how muscles work and the health benefits of stretching, including plenty of how-tos for beginning stretchers. Get moving with 70 fundamental stretches, all designed to target specific affected areas—or introduce stretching to your day-to-day using 25 routines that can be done anytime and anywhere.Stretching for Beginners includes: Beginner to limber—Jumpstart your stretching with guides to performing each stretch safely, proper breathing techniques, and more. Focus your flex—Extend your reach with illustrated step-by-steps for essential exercises—organized by anatomical regions. Home stretch—Find the right routine to relieve specific aches and pains, reduce daily stress, or warm up for a variety of activities. Stretch your possibilities, achieve a healthier, more flexible life with Stretching for Beginners.

The Peak Performance Protocol: The Elite Athlete's Guide to Unlocking Your Potential


Marc Bubbs - 2019
    Unfortunately, the evidence-based techniques that the expert PhDs, academic institutions, and professional performance staffs follow can be in stark contrast to what many athletes actually practice. When combined with the noise of social media, old-school traditions, and bro-science, it can be difficult to separate fact from fiction.The Peak Performance Protocol is a groundbreaking book exploring the fundamentals of high performance (not the fads), the importance of consistency (not extreme effort), and the value of patience (not rapid transformation). Dr. Marc Bubbs makes deep science easy to understand, and with information from leading experts who are influencing the top performers in sports on how to achieve world-class success, he lays out the record-breaking feats of athleticism and strategies that are rooted in this personalized approach.Dr. Bubbs's performance protocol is for the elite athlete, active individual, strength coach, nutritionist, or practitioner who wants to expand their potential by:Connecting the importance of sleep, digestion, the athlete microbiome, and blood glucose control metricsCreating personalized deep nutrition strategies for building muscle, burning fat, or "making weight" for competitionRethinking nutrition specifically for team sportsLearning how elite endurance athletes fuel, including training techniques to boost performanceApplying the new science of recovery that enhances performanceEmphasizing the tremendous role of emotional intelligence and mindset in overcoming roadblocks and achieving athletic success (the next frontier in performance)Analyzing the qualities of elite leaders and how to develop them authenticallyDr. Bubbs expertly brings together the worlds of health, nutrition, and exercise and synthesizes the salient science into actionable guidance. Regardless if you're trying to improve your physique, propel your endurance, or improve your team's record, looking at performance through this lens is absolutely critical for lasting success.

Plant-Based Sports Nutrition: Expert Fueling Strategies for Training, Recovery, and Performance


D. Enette Larson-Meyer - 2019
    Every day an increasing number of athletes, even those who are not fully vegetarian or vegan, incorporate a plant-based diet when training or recovering from competition.In Plant-Based Sports Nutrition, registered dietitians Enette Larson-Meyer and Matt Ruscigno combine decades of evidence-based research with personal experience working with--and as--vegan and vegetarian athletes to offer you a reliable and complete explanation of how, when, and why you need to plan your nutrient intake to maximize nutrition and get the best results. They will help you make smart decisions about properly fueling your body so you have the energy and stamina to boost your training and excel during competition.Learn how to get proper amounts of all essential macronutrients, vitamins, and minerals, taking into account your personal caloric needs. Draw inspiration from athletes who share how they succeed in their sports while following a plant-based way of eating. Enjoy plenty of recipes to use for training, event, and everyday nutrition needs and utilize the tailored meal plans and training strategies to properly fuel your body. Understand nutrient timing and relative energy deficiency syndrome (RED-S) as well as how to meet protein and amino acid requirements while doing light, moderate, or intense training for your sport. Get information on keto diets, tips for optimizing bone health and iron intake, and instructions for making your own fluid-replacement beverage.Whether you are a dedicated vegetarian or vegan looking to add variety to your diet or you are an athlete searching for a plant-based competitive edge, Plant-Based Sports Nutrition will help you maximize your diet for optimal performance!CE exam available! For certified professionals, a companion continuing education exam can be completed after reading this book. The Plant-Based Sports Nutrition Online CE Exam may be purchased separately or as part of the Plant-Based Sports Nutrition With CE Exam package, which includes both the book and the exam.

The Core 4: Embrace Your Body, Own Your Power


Stephanie Gaudreau - 2019
    

Healthy by Design: Weight Loss, God's Way: The Proven 21-Day Weight Loss Devotional Bible Study - Lose Weight for Life, Deepen Your Faith, End Overwhelm ... [Christian Weight Loss Books for Women'


Cathy Morenzie - 2019
     Uncover the patterns that have kept you overwhelmed and overweight, plus how to break those strongholds. End your cravings along with any guilt and shame cycles by applying powerful biblical truths to set you free for life! Tens of thousands like you have ended a lifetime of frustration with over-eating, binges and cravings that felt impossible to overcome before, but with God all things are possible. (Matthew 19:26) The truth is God loves you, wants you free and not held captive by your cravings, emotions or appetite. Nor were you intended to deal with life's struggles on your own - including your weight loss struggle. Experience joy, peace and freedom as you embrace weight loss, God's way. * Lose Weight Permanently * Deepen Your Faith * Conquer feelings of Defeat, Despair and Doubt This 21 day daily devotional teaches you essential spiritual truths about your weight loss journey in simple, easy to digest, daily readings and exercises. This is not a how-to book, but instead shows you the patterns that have kept you in bondage, and the biblical truths that will set you free. Shifting your perspective and focus so weight loss comes naturally from a place of self-love and Godly devotion instead of endless diets and will-power that lead to despair and self-loathing. Stop fighting the battle your way, and learn to lose weight, God's way. Winner: Reader's Choice Award 2015 in Health & Wellness - Christian Literary Awards What's new in the 5th Edition?: - Revised, updated and expanded Introduction - New 'Additional Study' section in daily devotions - New 'Leader's Guide' for bible study groups - Re-edited What people are saying about Weight Loss, God's Way “This is an amazing devotional! I just finished the 21 day plan and I’ve already lost 12 pounds. This is not a diet, it’s a lifestyle! I learned so much about God’s plan for my health and well being. It really caused me to re-think how I looked at what I was putting in my body.”—Angela Richardson “I have been battling [my weight problems] or accepting them for 30+ years. I have yo-yoed with one diet or gimmick after another. Nothing has helped me to keep the weight off. The Lord led me to ‘Weight Loss, God’s Way’ and one year to the day I have lost 97 pounds. My God is ever faithful in convicting my heart to rebuild my body, mind and soul into the vessel He created me to be.” —Marilyn Wehrli About the Author Cathy Morenzie is an award winning author, Christian weight loss coach, and international speaker, has been a leader in the health & wellness industry for over 30 years. This disciplined, faith-filled, personal trainer struggled with emotional eating, self-doubt and low self-esteem but once she discovered the answers laid in faith, not food it began a quest to learn and share God's truth in matters of your health, weight, and self-esteem. Now, she shares how you can change just about everything in your life because she knows what it's like to feel stuck. Let her guide you along the Lord’s path to break free with a new mind & body in Christ! Other Books by Healthy by Design - The Healthy by Design series box set - 21-Day Meal Plan - Pray Powerfully, Lose Weight - Love God, Lose Weight

The Doctor Sebi Diet: The Complete Guide to a Plant-Based Diet with 77 Simple, Doctor Sebi Alkaline Recipes & Food List for Weight Loss, Liver Cleansing (Doctor Sebi Herbs, Products)


Olivia Shields - 2019
    Sebi products on your email in PDF for FREE! You are in the right place. This unique diet is called the Dr. Sebi Diet. It is an alkaline plant-based diet that consists of an approved Dr Sebi alkaline food list and a list of Dr. Sebi supplements.Dr. Sebi nutritional guide includes greens, vegetables, and other plants that are intended to create alkaline conditions in your body. According to honduras herbalist Dr. Sebi, this diet raises the alkalinity of your body. This, in turn, prevents the formation of mucus and makes it difficult for infection-causing organisms to survive.Furthermore, on this diet you will experience cell rejuvenation and the elimination of toxic substances from your blood and body. This will promote improved health and stronger resistance to illnesses. The Dr.Sebi Diet is not the easiest diet. However, it helps many people to feel better without taking pills. Specifically, in the next chapters, you will find answers to the following questions: What is the Dr. Sebi Alkaline Diet? How to start a plant-based diet? What are the main principles of this diet? What is the approved Dr. Sebi list of foods? What is the Dr. Sebi herb list: Dr. Sebi Green Food Plus, Dr. Sebi Sea Moss, Dr. Sebi Viento and others? What are the benefits and downsides of doctor Sebi diet? Does the diet of Dr. Sebi cleanse liver? How can you lose weight sticking to the diet? Finally, you will find 77 easy Dr. Sebi recipes for soups, salads, main dishes, desserts, dr. Sebi smoothies, sauces, snacks, and bread based on Dr. Sebi products list. If you buy our book with Dr. Sebi alkaline recipes, you will surprise yourself, your family, and your friends with new, delicious dishes. Well, that’s great, isn’t it? If you are still in doubt, check out some reviews on Dr. Sebi cookbook below. They will definitely dispel all your doubts! Don't click away. Scroll up, hit the “Buy” button and start your journey to a healthy lifestyle!

The Becoming Bulletproof Project: Discovering the Hero Within


Tim Anderson - 2019
    It's for those who want to be ready and able for whatever life throws at them. Real strength comes from within. It cannot be found in what you do; it comes from who you are. The purpose of this book is to help you realize the strength that is already inside of you by allowing you to discover it through simple, though challenging, physical and mental feats.If you apply the principles in this book, you will be able to confidently look in the mirror and say, "I am able."

101 Ways to Lose Weight and Never Find It Again


Scott Baptie - 2019
      Your days of kale smoothies and chia seeds are over. You'll never need to take another 'fat-burner' again, you won't have to re-mortgage the house to buy the latest detox kit, nor will you have to force yourself to eat nothing but chicken, broccoli and brown rice six times a day because a magazine feature told you to…  101 Ways to Lose Weight and Never Find It Again is for everyone who is sick of restricting, dieting, detoxing and confusing weight-loss advice. The book contains clear, enjoyable and easy-to-follow habits that will help you to get leaner, fitter, stronger and happier without the hunger and heartache.  Why this book is different: Many popular weight-loss books just offer a slightly different 'diet' that demonises a certain food (sugar, carbs, fat, wheat, etc). These FAD-dy books promote a form of pseudoscientific 'clean eating' that quickly becomes unsustainable, unhealthy and boring. Cabbage soup diet sound familiar?  101 Ways to Lose Weight and Never Find It Again debunks all of the fat-loss myths and includes encouraging, scientifically proven ways to make small changes to your lifestyle for long-term health and sustainable weight loss. Here are just a few of the things you're going to learn in this book:   •How to eat ANY food like ice-cream, bread, pasta and chocolate and still lose weight•Why 'detoxing', 'cleansing', 'rebooting' and 'juicing' are a load of garbage•Why everything you know about when to eat is probably wrong•The secret two words that are essential for fat loss•The definitive list of supplements that help you to burn fat (it's not what you think)•Why you can have your cake and eat it, plus lots more

Beginner's Guide to Weight Lifting: Simple Exercises and Workouts to Get Strong


Kyle Hunt - 2019
    The Beginner’s Guide to Weight Lifting is the perfect companion for men and women who are starting from scratch and want to begin working out at the gym or at home.From air squats to barbell bench presses, you’ll explore beginner-friendly exercises with clear illustrations so you can perfect your form, get stronger while building muscle, and improve your cardiovascular health. The Beginner’s Guide to Weight Lifting can help you get the most out of your workout routine by sharing how to set up your home gym, safety tips, nutrition, and more. It doesn’t matter who you are, your age, or physical ability, it’s never too late to start weight lifting.This ultimate beginner’s guide to weight lifting includes: Get started—Learn weight lifting fundamentals like how to choose the right weight, defining gym jargon, and using proper gym etiquette. Get training—Build muscle and stamina with 35 beginner-based exercises and a complete 4-week weight lifting routine that includes specific exercises, sets, and reps that can be modified for your skill level. Get results (and compliments)—You’ll feel fitter and healthier, and you may even notice a firm muscle or two—plus you get well-timed encouragement when you need it. Lift weights without the heavy lifting—all you need is the Beginner’s Guide to Weight Lifting.

7-Minute Body Plan: Real Results in 7 Days – Quick Workouts and Simple Recipes to Become Your Best You


Lucy Wyndham-Read - 2019
    No equipment is needed, and the exercises are easy and effective whatever your body shape and fitness level. Pick a workout for your particular goal - T-shirt-ready Arms, for example, or Love My Legs Workout - and you're likely to get hooked and want to do her other workouts too.Try her recipes to support your exercise plan. They're quick too.Lucy wants us to all to be confident in our bodies and feel our best quickly and easily. Join Lucy's 1million+ followers, believe in yourself, see the change, and love your body!

Shilajit: The Healer of the Himalayas (WE R STUPID Book 37)


Akshay Chopra - 2019
    Shilajit has been given various names in ancient Indian medical texts like the Susruta Samhita, Charak Samhita, Rasarangini etc. Shilajit is an ancient plant from the Himalayan region. It is found in India, China, Tibet and parts of central Asia since prehistoric times. It was said that, plants absorbed various minerals and nutrients from the soil to form rich and green vegetation. The plants in Himalayas was known to live for hundreds and even thousands of years. After the plants degenerated back into the soil. This process over many centuries formed the rich soil from which shilajit is known to have emerged. There has been tremendous research done on the amazing benefits of shilajit, boosting testosterone levels is just one of the many. Read on to know more about one of the most powerful compounds on earth…

The Misfits Guide to Basement Bike Fitting: Triathlon Edition


David Luscan - 2019
     The state of the bike fitting industry is disorganized, and that is generous. A more accurate assessment cautions that there really is no “bike fitting industry”. This lack of a cohesive industry leads to a lack of consistent outcomes. This is not how it should be. I am fully vested in the concept of orthodoxy in bike fit. F.I.S.T. (The Fit Institute of SlowTwitch) is the school of bike fitting founded by the inventor of the modern triathlon bike, Dan Empfield, who said “Orthodoxy simply means an adherence to historical consensus”. Consistent outcomes are possible, and good fitters know good fits when they see them. Poor fitters do not believe they can know anything without “more information”. They do not understand that “macro sameness and micro differences” drive nearly the entire spectrum of human improvement. Our macro sameness makes orthodox bike fitting possible, even in remote settings, while micro differences allow us to squeeze the last few percent from a studio fit on a modern dynamic fit bike. About a year ago I began doing online bike fits through video and email exchange. I was initially skeptical of the efficacy, but I had been offering so much free advice to remote athletes that I attempted to formalize the process. The outcomes of the first fifty online fits have shifted my thinking. Bike fit orthodoxy could be delivered remotely! Similar to my studio fits, many of the online clients were struggling with the same problems. Today’s responses resembled previous responses. The flow of ideas that led to the writing of this book: 1. Humans are fundamentally the same. 2. Sameness breeds processes which deliver orthodox outcomes. 3. Many bike fitters operate as if sameness and orthodoxy do not exist. 4. Orthodoxy can be transmitted remotely. 5. The remote transmission of orthodoxy can be standardized. This book is an attempt to standardize the remote transmission of bike fit orthodoxy. In laymen’s terms, I think that, with guidance, you can do an excellent job fitting yourself to your bicycle from the comfort of your home.

Complete Calisthenics: The Ultimate Guide to Bodyweight Exercise


Ashley Kalym - 2019
    Author and trainer Ashley Kalym has designed a comprehensive, easy-to-follow guide to calisthenics using only one's own bodyweight for resistance. Readers will learn how to execute a wide range of exercises such as push-ups, pull-ups, core development movements, and lower-body routines. Also included are easy-to-follow instructions for the planche, the front and back lever, handstands, handstand push-ups, muscle-ups, leg training, and other key exercises. Complete Calisthenics includes essential information on workout preparation, simple props, nutrition, and an assortment of diverse training routines. New to this second edition are enhanced muscle-building exercises, instructions for optimal rest and recovery, and an assortment of original recipes. Kalym also includes samples from his personal food diary. With over 500 instructional photos, Complete Calisthenics takes readers on a path to creating physical endurance, agility, and power. The book is suitable for every level of athlete, from beginner to experienced.

The Bodybuilding Meal Prep Cookbook: Macro-Friendly Meals to Prepare, Grab, and Go


Michelle Vodrazka - 2019
    Learn everything you need to know about prepping no-hassle, grab-and-go dishes for every meal—all without losing time at the gym.Whether you’re bulking, maintaining, or cutting, this cookbook shows you the right way to calculate your daily macro goals. Each easy-to-prep recipe features complete macronutrient information, making it simple to prep the perfect bodybuilding plates.The Bodybuilding Meal Prep Cookbook includes: A STEP-BY-STEP GUIDE TO MEAL PREP—Master meal prep with a 60 recipe, 6-week meal plan that takes you through shopping lists, advanced prep, and more. OPTIONS FOR YOUR BODYBUILDING PLAN—Customize your meal plan with 40+ more mouthwatering plates that help you meet your macronutrient needs. NUTRITION FOR OPTIMAL HEALTH—Keep your diet perfectly balanced with detailed macro guides and nutritional information for every recipe. Prep for success with The Bodybuilding Meal Prep Cookbook.

Star Trek: Body by Starfleet: A Fitness Guide


Robb Pearlman - 2019
    Drawing from the most celebrated and iconic elements of over 50 years of Star Trek, Body by Starfleet will provide any pop-culture (or junk-food) junkie a fun and healthy way to engage their warp core and get moving. Whether you view the gym as an impenetrable final frontier or regularly bench press boulders like a Gorn, these simple, easy-to-follow instructions—created in consultation with a certified fitness trainer—is for readers of all ages and fitness levels to navigate through a series of enterprising exercises. Everyone, from an ensign in the Command Training Program to an admiral who's voyaged through every quadrant, will benefit from the more than 30 exercises featuring "Klingon Tribble Twists", "Chekov's Cossack Squats", "Jefferies Tube Climbers", and "Wesley Crunchers". All of the exercises in Body by Starfleet are designed for standard gravity so they can be performed with little to no equipment everywhere from living rooms to gyms to holodecks. Also included is a section covering nutrition so readers can program their replicators to eat better and cleaner, a workout log for recording activities and progress, and special exercises aimed toward non-humanoid species including Horta and Medusans.

The Combat Sports Strength and Conditioning Manual: Minimalist Training for Maximum results


Will Morrill - 2019
    But by using the system outlined in this manual, you can be a part of the small group that trains intelligently to become the best athlete and fighter you can be. Scientific research and years of personal experience have gone into this complete guide to strength and conditioning for combat sports athletes. Inside you will learn to: -Program effective and efficient workouts -Periodize your training for long term success -Maximize strength, power, and mobility -Use the correct loading schemes to achieve your specific goals -Peak out at just the right time -Cut weight properly -Build elite level conditioning -Develop insane neck strength to reduce head trauma -Eat for performance and health -Train your mind for competition If you are an MMA fighter, boxer, wrestler, kickboxer, jiu-jitsu practitioner, or martial artist of any kind, this book has everything you need apply proper strength and conditioning to your sport!

Your Fittest Future Self: Making Choices Today for a Happier, Healthier, Fitter Future You


Kathleen Trotter - 2019
    Instead of trying to find the perfect program to follow, Kathleen Trotter shows you how to create one, with your own unique health history, goals, and life realities in mind. No one diet, exercise, or mindfulness strategy works for everyone. The key to long-term health success is the ability to sift through all of the diet and workout information available and put together a "health mix” that works for you.

In My Tribe: Creating a Culture of Kickass in Female Athletes


Dan Blank - 2019
     In My Tribe is written specifically for coaches looking to develop a competitive culture within their teams, and recounts the author's experience coaching a group of rebellious over-achievers who became notorious for their commitment to extinguishing the spirit of their opponents. In My Tribe details Coach Blank’s unconventional approach to culture-building, from selecting captains and indoctrinating rookies, to aggression, accountability and self-governance. This book also includes a Tools of the Tribe section – specific exercises that helped to build a culture where teammates were ferociously loyal, where everyone was accountable, and where winning was the only acceptable outcome. Written in Blank’s familiar, pull-no-punches style, In My Tribe speaks directly to coaches who strive to build a competitive culture that teaches girls to win, win big, and to never, ever apologize for it.

Reload: Your Barbell Strength Blueprint


Fabio Zonin - 2019
    And made quick gains as a beginner. Then you moved on to some reliable classic program, like 5×5. You put meat on your bones and pounds on your lifts. But, finally, you hit the wall. How do you break through it? Your best move is to find an expert coach to individualize your loads. If that is not an option, this purposefully concise book is your answer. Reload takes one of history’s most successful strength training methodologies and shows you how to customize it—and make it nearly foolproof. Powerlifting “cycling” was born in the 1970s as a joint Russian-American venture. It produced some of the strongest men in history. Other than the Soviet Olympic weightlifting system of the same vintage, no other method has ever asserted such decisive and lasting dominance on the lifting platform. At StrongFirst, we enjoy the challenge of polishing the chrome of classic methods. We stand by “cycling” as one of the best ways to build barbell strength. We also recognize that even timeless methods benefit from periodic updates. Cycling works great for many. But it can fail others by imposing a cookie-cutter rhythm of progression that does not fit the individual athlete. To tackle this pitfall, StrongFirst developed a series of straightforward tests and instructions for you to build your own custom power cycle, while respecting the original cycling system’s spirit and simplicity. Test after test, Reload delivered. Get your barbell strength blueprint: • Build a custom power cycle that matches your rate of adaptation—almost guaranteed to prevent undertraining or overtraining. • Choose your 2 to 5 lifts to get strong in: Squat, Bench Press, Deadlift, Military Press, Barbell Row. • Select your perfect assistance exercises—or not to remain a minimalist. • Rinse and repeat… Barbell power to you! About the Authors Fabio Zonin is a former powerlifter and natural bodybuilder. He is a former Master Teacher and member of the Advisory Board for FIF (Italian Federation of Fitness) and a former vice president of the AINBB (Italian Association of Natural Bodybuilding). Fabio is a Master StrongFirst Instructor and has trained many athletes at national and international level in natural bodybuilding, powerlifting and other sports. Pavel Tsatsouline is a former Soviet Special Forces physical training instructor and a Subject Matter Expert to elite U.S. military and law enforcement special operations units. Pavel is the Chairman of StrongFirst, a global school of strength offering instructor certifications and user courses in kettlebell, barbell and bodyweight strength training.

Hypermobility Without Tears: Moving Pain-Free with Hypermobility and EDS


Jeannie Helen Di Bon - 2019
    A movement therapist and hypermobility specialist with over a decade of education, research, client practice and Pilates teaching, Jeannie is an expert in the field of movement. Her own experience of hypermobile EDS, leaves her uniquely qualified to guide people with hypermobility and EDS back to movement and a 'no pain, no strain' lifestyle. Having suffered through years of misdiagnosis and pain, Jeannie truly understands the 'hypermobile body' and her book offers empathetic guidance on how to listen to the body and learn to move without pain. Hypermobility Without Tears is arranged into six sections based on Jeannie's key principles of pain-free movement for the hypermobile body: breath, relaxation, proprioception, stability, balance and posture.

The Story of Japanese Tea: a broad outline of its cultivation, manufacturing, history and cultural values


Tyas Sōsen - 2019
    In addition, for the past four years, the author has devoted his life to discovering the essence of tea through curating a special selection of tea, repeatedly talking to and interviewing tea manufacturers, gathering insider information about the industry, etc. in order to truthfully and openly make this information available internationally. The discoveries made, and the information gathered during such interactions is what constitutes the foundation for the material presented in this book, and it is with the wish to objectively portray what Japanese tea at its core and in essence is that this book has been brought to life.

Weight Room Wisdom: Lessons in Leadership from 99 Strength Coaches


Ron McKeefery - 2019
    Getting athletes to buy into the workout, the culture, and to you as a coach is what's hard. Through my years of coaching my favorite moments are those with the athletes before our after a lift, when we get the chance to talk with them about being a better human. Using stories to teach them life lessons that will help them to be the best athlete they can be, but more importantly lessons that will stick with them long after athletics. Stories that will inspire them to be the best version of themselves. Weight Room Wisdom is a collection of inspirational stories used by 99 of the top Strength and Conditioning Coaches in the world. A combination of metaphorical, experiential, and personal stories they have used to inspire their athletes for years. This book is for any coach that aspires to make an impact in their athletes life. Those that strive to break up the monotony of typical coaching cliches with skilled storytelling.

High-Protein Vegan Cookbook - Healthy & Delicious Plant Based Recipes


Charlotte Melhoff - 2019
    The hardest decision you will have to make is which to try first! Some of our delicious recipes include:   Black Bean and Sweet Potato Breakfast Burrito Peanut Butter Protein Granola Bars Thai Zucchini Noodle Salad Sweet Potato Tomato Soup Vegan BBQ Tofu Sweet Hawaiian Burgers Passion Fruit Mousse Vegan Bean Brownies If you are struggling to get enough protein in your diet, this cookbook will provide you with 50+ recipes to get you started. All of the recipes included are one hundred percent vegan and one hundred percent delicious. Purchase our cookbook and get started on your healthy, protein-packed vegan diet today!

Human Performance for Tactical Athletes


O2x Human Performance - 2019
    You have also chosen a career that is inherently dangerous and where mistakes can have serious consequences. Our goal is to provide comprehensive, science-backed training and education in all pillars of human performance--nutrition, conditioning, stress management, sleep, and resilience--so you can finish your career as strong as you started. By focusing equal attention on each pillar of our EAT SWEAT THRIVE curriculum, you will be able to make small, incremental changes that lead to major lifestyle improvements and optimal performance.

The Wealthy Fit Pro's Guide to Online Training: Help More People, Make More Money, Have More Freedom (Wealthy Fit Pro's Guides Book 2)


Jonathan Goodman - 2019
    Here you’ll learn … —The foundational skills successful online trainers use daily. (p. 3)—How to price and package your services to get what you’re worth. (p. 67)—The tech needed to deliver world-class online results. Hint: It’s a lot simpler than you think. (p. 103)—Insider secrets for GETTING AND KEEPING YOUR IDEAL CLIENTS. (p. 109)—The truth about marketing and sales for a big-time online business. (p. 125)—And more!You won’t find a more authoritative or comprehensive resource on the biggest opportunity for fitness professionals. Don't delay. Scroll up and buy your copy today!

Elite: How to Raise Your Potential, Your Performance, and Your Game


Nick Hays - 2019
    Before a leader can lead or build a team he or she must go through their own self-discovery. This book explores processes that the author has learned in the SEAL teams, from professional athletic coaches, CEO's, and from Harvard Business School that can be easily integrated into the life of the reader.

The 100-Day Reclaim: Daily Readings to Make Health and Fitness as Empowering as It Should Be


Nia Shanks - 2019
     It’s time for you to reclaim health and fitness, and make it the empowering lifestyle it’s supposed to be. And that is what you’ll do with my new book, The 100-Day Reclaim. The book contains 100 daily readings. Bite-sized lessons that you’ll practice or be mindful of throughout the day. Readings range from topics about food, fitness, mindset, and other helpful lessons. Are you ready to rid your mind and life of the multitude of nonsense that’s become entwined with health and fitness, and regain your sanity in the process?

Add THIS to Your Plate! : Mastering the Essentials in Cooking, Nutrition, and Fitness for the New and Seasoned Mom


Danielle Formaro - 2019
    It just never ends. Once upon a time, it was enough that women ran the household and raised the children—now they have added so much more to their plates. Women now have more roles than a French bakery! Juggling it all can be tough, but if you have the right recipe for success, you will be able to juggle it all. Add THIS To Your Plate offers the new mom solutions on how to handle it all. It provides over 100 healthy recipes , half dedicated to baby and the other half dedicated to the rest of the family. The baby recipes start at ages 4-6 months and continue to grow in age until baby reaches age one. Recipes for the baby’s plate start with baby’s first cereals, purees, mixed purees, and then end with exciting and flavorful chunky style meals. Once the recipes reach 12 months of age, baby can then enjoy the next 50 recipes created for the whole family. Family recipes are classic recipes we have all grown up to love, but lightened up to add more nutritional value and also aid in weight management. All recipes have a nutrition based or fun fact to creating for some interesting conversation starters during meal time. Add THIS To Your Plate also educates new moms on kitchen basics, covering basic tools and appliances, pots and pans, and even common culinary jargon. Mom will also learn the importance of cooking with the appropriate oils, how to take meat temperatures for a perfect roast, and how to follow important safety tips in the kitchen. Along with learning how be a chef successful chef in her own kitchen, mom will also have the opportunity to do a giver herself a little attention by reading useful topics on effective time management, personal development, nutrition, meal prepping and planning, and weight loss. She will even be provided with sample meals plans to assist her even further. Add THIS To Your Plate is a one stop shop for new mom’s overwhelmed with where to begin in this new journey called Motherhood. In no time the inexperienced cook will become a chef, and the frazzled new mom will feel confident as she jumps back into the saddle again. Meal plans and how to calculate your caloric baseline for weight loss and maintenance in also included!

Keto Meal Prep for Beginners: Your Essential Ketogenic Diet Easy Meal Plan to Save Time & Money for Long-Term Weight Loss, Eating Better and Healthy Living (PLUS: Easy Meal Prep Ideas on a Budget)


Amy Maria Adams - 2019
     The Ketogenic Diet or Keto Diet is a method that not only aids you in losing weight, but it’s also designed to support you on keeping off the weight that has been lost, which essentially leads to living a healthier lifestyle.And while the Keto Diet is designed to maintain a healthy lifestyle, being able to stick to this proven system long term, especially if you have a busy schedule, can prove to be a challenge.The key is finding a simple and easy-to-follow solution to ensure that you are able to prep healthy Keto Diet meals.In this complete step-by-step guide, Keto Meal Prep for Beginners: Your Essential Ketogenic Diet Easy Meal Plan to Save Time & Money for Long-Term Weight Loss, Eating Better and Healthy Living, you will discover: One of the most effective and proven weight loss solutions today - and how it will benefit your life  - Page 14 How to do meal prep for healthy meals - even if you have a hectic schedule or are too busy - Page 34 The Benefits of the doing a Keto Meal Prep - Page 20 Time-saving essential items needed in order to get started with Meal Prepping - Page 37 Simple Steps to Meal Prepping to ensure healthy option maintenance - Page 57  Easy-to-do recipes to start on a Keto Diet and get results to improve your health - Page 67 Healthy breakfast recipes to start the day right - Page 105 Lunch recipes to give you that much needed energy in the middle of the day - Page 154 Dessert and Treats to lighten up your day while helping you lose weight - Page 97  Tips on how to do Keto Meal Prep while on a Budget - Page 278 Critical Mistakes to Avoid while on a Meal Prep - Page 298 More Weight Loss solutions doing Keto Meal Prep - Page 287 …and much, much more! Added BONUSES:- Bonus 1: Buy the Paperback version of this book, and get the Kindle eBook version included - FREE.- Bonus 2: Includes a Bonus Chapter: "Money-Saving Tips when Shopping”- Bonus 3: Includes a Free Book Preview: “Keto Diet for Beginners" With easy-to-follow techniques and step-by-step details on each chapter to provide you in getting results - even if you have never tried any weight loss solution before or have struggled meal prepping in the past, you will find actionable strategies in this book that are both simple and practical to help you with healthier options instead of going with the unhealthy drive-thru meal.

Walk-a-thon: The Ultimate Guide to Walking a Half Marathon or Marathon Race! (Supercharge Your Walking Life Book 3)


Scott O. Morton - 2019
     Are you a fitness lover keen on a challenge? Have you always had finishing a marathon or half marathon on your bucket list? Worried that your knees or joints won’t be able to handle the milage? Author and RRCA Certified Running Coach Scott O. Morton has helped hundreds of first-time hopefuls become long distance finishers. Now Morton is here to share his simple system for achieving your exercise dream. Walk-a-thon: The Ultimate Guide to Walking a Half Marathon or Marathon Race! is the perfect training plan for getting you off the couch and into contention. Packed with practical tips and realistic weekly schedules, Morton’s expert approach uses correct walking technique and safe principles to build your stamina. With the book’s hands-on guidance, you’ll be able to complete your first half-marathon in as little as 12 weeks. In Walk-a-thon, you’ll discover: The simple training strategies you’ll need to prevent injury and ensure proper form Pacing management and how to avoid the cutoff as you finish your race Full 12- or 18-week programs to make prep work easy Interval techniques to build your endurance and improve your fitness How to pick the race best suited to your personal goals and much, much more! Walk-a-thon is the plan you need to succeed at your latest fitness challenge. If you like easy-to- follow advice, smart planning tips, and practical help from a pro, then you’ll love Scott O. Morton’s all-inclusive resource. Buy Walk-a-thon to stride your way to victory today!