Every athlete ought to have the ability to take the first steps at addressing these minor injuries. They shouldn’t have to wait weeks for a doctor’s appointment, only to be prescribed pain medications and told to “take two weeks off lifting” or, even worse, to “stop lifting so heavy.” Dr. Aaron Horschig knows your pain and frustration. He’s been there. For over a decade, Dr. Horschig has been a competitive weightlifter, and he understands how discouraging it is to tweak your back three weeks out from a huge weightlifting competition, to have knee pain limit your ability to squat heavy for weeks, and to suffer from chronic shoulder issues that keep you from reaching your goals. Rebuilding Milo is the culmination of Dr. Horschig’s life’s work as a sports physical therapist, certified strength and conditioning specialist, and Olympic weightlifting coach. It contains all of the knowledge he has amassed over the past decade while helping some of the best athletes in the world. Now he wants to share that knowledge with you. This book, designed by a strength athlete for anyone who spends time in the weight room, is the solution to your struggles with injury and pain. It walks you through simple tests and screens to uncover the movement problem at the root of your pain. After discovering the cause of your injury, you’ll be able to create an individualized rehab program as laid out in this book. Finally, you’ll be on the right path to eliminate your pain and return to the activities you love.

    

    This is the first authoritative, comprehensive guidebook from Mind Pump Media, one of the fastest-growing brands in the health and fitness industry.Building muscle and burning body fat is often one focus and overall health & wellness is often another. The Resistance Training Revolution brings both of those elements together. Mind Pump co-founder Sal Di Stefano blows the lid off the same old "30 minutes of cardio a day" advice, revealing how to optimize your time spent in the gym--at least 2-3 days a week for the average person, following Mind Pump's Muscular Adaptation Programming System (MAPS)--to transform your health in a way that cardio alone cannot. The book draws on the many recent studies and expert advice from MDs and other health experts (including many guests featured on the Mind Pump podcast) to show the superiority of resistance training for all aspects of health including injury prevention and anti-aging.

    Rocketing rates of physical and mental health issues are testimony to the immense pressures of our complex world. So how do we become tough and adaptable to face life's challenges?The Resilience Shield provides that defence. In their groundbreaking guide to overcoming adversity, Australian SAS veterans Dr Dan Pronk, Ben Pronk DSC and Tim Curtis take you behind the scenes of special operations missions, into the boardrooms of leading companies and through the depths of contemporary research in order to demystify and define resilience. Through lessons learned in and out of uniform, they've come to understand the critical components of resilience and how it can be developed in anyone - including you.The Resilience Shield explores the hard-won resilience secrets of elite soldiers and the latest thinking on mental and physical wellbeing. This book will equip you with an arsenal of practical tools for you to start making immediate improvements in your life that are attainable and sustainable.Let's build your shield!Praise for The Resilience Shield 'informative and enlightening . . . compelling lessons and advice' - The Hon Julie Bishop'Clear, approachable insights into resilience' - Merrick Watts'A blend of raw experience and impeccable science...a brilliant guidebook for our times' - Hugh Mackay AO

    Following a career-threatening injury in 2018, Ross was forced to reassess his training and take the next steps in a lifelong journey of redefining what the human body is capable of. In Blueprint , Ross shares the cutting-edge training program that empowered him to rebuild his body from surgery and a doctor’s gloomy prognosis in just 365 days to complete a world record swim. Whether it’s climbing a mountain, swimming the English Channel, or a gruelling triathlon, Blueprint  will teach you the tried and tested principles of sports science that have been used for decades by Olympians, explorers and adventurers at the limits of peak physical endurance.Blueprint is Ross Edgley's complete training journey that shows you how to:• Divide a 365-day training plan into seasons (winter, spring, summer and autumn)• Rebuild your body using evolutionary medicine• Build a superhuman work capacity with forgotten Spartan-style training• Gain bulletproof resilience through Soviet-inspired strength training• Boost your aerobic base with Olympian techniques. Blueprint applies the exact same principles that enabled Ross to complete extreme feats such as the World's Longest Sea Swim, World's Longest Rope Climb, World's Heaviest Triathlon and World's Strongest Marathon.Ross is your elite guide to achieving the impossible in the gym and beyond. Featuring almost 30 tailored workouts for different phases of training, packed with digestible sports science to help you optimise your workouts, and interspersed with Ross' own daring adventures across the world, Blueprint is the ultimate guide to optimising your time and training to make the impossible possible.

    

    

    I was also in this position for many months and it really brought the worst out of me, that was until I followed a workout routine that allowed me to lower my body fat percentage with just 20 minutes of exercise a day.As I am now a Personal Trainer, I am thrilled to share that workout routine (HICT) in this book to help you get your dream body. With this training method, you will be able to exercise at home with no equipment to lower your body fat percentage and maintain your muscle mass, just from 20 - 30 minutes a day!Not only that, but you will also pick up plenty of nutritional advice, ways to develop your mindset for reaching goals and most importantly you will feel the mental benefits that come with proper exercise. This book is the 3rd of the "Circuit training for Weight Loss" series, meaning this information will be the most advanced. If you are a beginner when it comes to workouts, I suggest tracking back to "Circuit training for Beginners". Although I have coached an individual, who had joint problems from being overweight, slowly into HICT and now his knees are almost as strong as his six-pack. That goes to show anyone can do this at their own speed.This book will guide you to your final fitness goal and help you maintain it. You should find more than meets the eye in this book, to expand on that you'll discover:- 5 Intense Workouts to Lower Your Body Fat Percentage.- Why Your Comfort Zone is the Barrier That Stops You Reaching Goals.- Advanced Nutritional Information for Boosting Your Metabolic Rate.- 30 No-Equipment Exercises to Raise Your Heart Rate at Home.- What Makes a Successful Training Session.- How to Enhance Your Body's Ability to Burn Fat.- Why Your Current Workout Routine is Setting you up for Failure.By sticking with your current training routine, you will not be able to progress towards your final fitness goal of a dream body. That's why you should Click "Add to Cart" Now, because you will see your dream body looking back at you in a mirror before you know it.

    

    

    Even if you have a basic understanding of what foods are healthy, you might still struggle understanding how much of what you really need. With over 180 scientific studies referenced, Master Your Macros is designed to teach you the no-nonsense, macros-based nutrition approach to nourishing your unique body. You will know exactly what YOU need to eat to lose fat, build muscle, or both! You will know how to handle any menu, restaurant, travel, and social situation. You will know how to fit previously deemed “off-limits” foods back into your plan. Plus, Breanne's 50+ 'Recipes That Fit Your Macros' satisfy those sweet and savory cravings, without derailing your progress! Let’s be honest, no one sticks to a nutrition plan if the food isn’t amazing. No matter where you are on your journey, Master Your Macros provides the answers to ALL your burning questions. Be prepared to gain food confidence and take control of your nutrition once and for all!

    

    So many of us start enthusiastically, but give up somewhere along the way.If you have tried to keep pace with fitness and faced obstacles in sticking to it, this book is a step-by-step guide for you to win the game and make it a part of your day-to-day life.FITNESS HABITS is a compilation of a wealth of research and studies that challenge the most common notions about fitness. This book suggests sure-fire ways to stick to your fitness routine and helps you to create an urge to go back to your fitness routine – every single day.• Learn to acknowledge your failure in fitness as your progress and get motivated to continue.• Ready reference for beginners, those who started in the past but couldn’t continue, and those who have an on-and-off relationship with fitness.• Find an integrated model that will change the way you perceive fitness and help you make fitness a habit.An operating manual that gives you tried and tested methods of making fitness a habit.

    Winning gold in consecutive Olympic Games has only strengthened this need and desire.Over the last 4 years Alistair has been on a journey to learn from the best, talking to elite figures across multiple sports as well as leading thinkers and scientists, to understand what enabled these remarkable individuals to rise to the very top, and to push the limits of human capability in their relentless pursuit of perfection.Alistair uses these fascinating interviews, along with extensive research, to explore a range of sports and environments – athletics, cycling, football, rugby, horseracing, hockey, cricket, golf, motor racing, snooker, swimming and ultra-running – to reveal how talent alone is never enough and how hard work, pain, pressure, stress, risk, focus, sacrifice, innovation, reinvention, passion, ruthlessness, luck, failure and even a lockdown can all play a crucial part in honing a winning mentality and achieving sustained success.

    

    

    This illustrated guide provides you with essential stretches and simple routines for increasing your range of motion, supplementing physical therapy, and more.Featuring 60 individual stretches for your neck, feet, and everything in between, the detailed instructions and informative images in this book give you everything you need to incorporate stretching into your life. You’ll also find insight into how to develop short, multi-muscle routines for everyday living, exercise, and even injury recovery.This collection of stretching exercises includes:**Stretches for the whole body―Practice a variety of stretching exercises that target nine critical muscle groups, from head turns and cross-body stretches to hurdler’s stretches and towel pulls.**10-Minute routines―Improve the effectiveness of your stretching and make it easy to stick with thanks to 35 short routines you can do virtually anywhere.**Clear guidance―Find the exact stretches and routines you need fast thanks to chapters focused on specific muscle groups.Keep yourself fit and flexible with this guide to simple and effective stretching exercises.

    In Functional Training Anatomy, noted strength and conditioning specialists Kevin Carr and Mary Kate Feit cut through the clutter and misconceptions about functional training and cover all aspects of how to build a purposeful, effective, and efficient program that provides the strength, stability, and mobility you need to support your body in life and in sports.Beginning with a clear definition of what functional training entails, you will learn about the importance of mobility training and its impact on movement quality, performance, and injury reduction. Use the warm-up activities to prepare for high-intensity activities. Use the medicine ball and plyometric exercises to learn to produce and absorb force. Develop power with Olympic lifts, kettlebell swings, and jumping exercises. Improve strength in the upper body, lower body, and core with hip-dominant, knee-dominant, pushing, pulling, and core exercises.See the inner workings of each of the exercises with superb full-color illustrations that show the primary and secondary muscles and connective tissue being used. The detailed instructions for these multiplanar and unilateral exercises ensure you execute each one correctly and safely. The Functional Focus element shows how the exercises translate to specific activities, whether that be an explosive athletic move or simply moving a box.Functional Training Anatomy incorporates traditional and nontraditional exercises and mobility drills that will help you increase functional strength and reduce injury so your body is prepared to support the demands of athletic performance and daily living.CE exam available! For certified professionals, a companion continuing education exam can be completed after reading this book. The Functional Training Anatomy Online CE Exam may be purchased separately or as part of the Functional Training Anatomy With CE Exam package that includes both the book and the exam.

    But often undermining these goals are less-tangible roadblocks — excess emotional and spiritual pounds every bit as damaging as extra physical pounds, deep-seated insecurity, and sluggish stamina and/or metabolism. As a successful college athlete who suffered through near-crippling depression and self-doubt and went on to build her own professional brand, Kate Eckman knows about all of these. The program she offers in The Full Spirit Workout is the result of her multifaceted training (as an athlete, neuroscience- and positive psychology–informed leadership coach, and meditation teacher) and her work on herself and with countless clients. Readers get a “get real” and rewarding workout made up of daily mind-body-spirit exercises and practices. Best of all, Coach Eckman builds in creativity, flexibility, and delight so that each “rep” feels less like work and more like play.

    "THE NEW ME" provides concrete steps to be followed, a road map, to a healthy mind, body and soul. It is simple and practical to implement. If you follow this workbook religiously, success is guaranteed. No matter what goals you set for yourself, this will help you achieve what previously felt unachievable in your life. You will experience the power of creating a healthier and happier life. It will get you unbelievable results both in your personal and professional life. Instead of wasting time and giving excuses like "I was busy" and "I'll do it later", start investing in your body today!

    Yet, building a society with a healthy life expectancy has become our greatest challenge.In ALIVE! Lifestyle Changes to Age-Proof Your Mind and Body, nutritional therapist and cancer coach Rachna Chhachhi shares a holistic living plan that can help slow down the ageing process, fend off disease and improve quality of life.Focused on building the mind-body connection and opting for an unhurried pace to heal yourself, this nutrition, exercise, sleep, and stress management programme follows four steps:1. Eliminate what harms you2. Imbibe what heals you3. Discover your mind-body balance4. Nurture your healing lifestyleALIVE! is essential reading in a post-COVID-19 world, where an integrated approach towards strengthening our immune system has become even more critical.

    If you are nodding in agreement with raised eyebrows and a knowing smirk on your face, then there is a chance you are hypermobile.   Hypermobility affects a whopping 10 to 25 percent of the population (meaning it’s more common than being left-handed, standing over six feet tall, or having a third nipple), and it can cause symptoms ranging from minor discomfort to debilitating pain. Hypermobile people’s bendiness and tendency toward anxiety often lead them to yoga, where they find that they are at last praised for their physical ability and given tools to manage their hypersensitivity. However, the way yoga is taught frequently leaves this population susceptible to severe injuries, and they end up being told by medical professionals to avoid yoga. In this epic new book, fitness experts Adell Bridges and Celest Pereira redefine how to manage hypermobility, providing a practical roadmap that will enable you to harness your bendiness and feel fantastic. They reinforce the importance of stability, correct posture, and a healthy lifestyle, showing how, if managed properly, hypermobility is not debilitating, but a superpower that you can use to live an extraordinary life. Too Flexible to Feel Good teaches you how to adapt your everyday habits such as your biomechanics and your diet to support and nourish your flexible body. This book also features:   Practical tips on how to hold your body for optimal results during training Tools to help build awareness of your joint position in everyday life Strategies for busting anxiety Exercises that can improve your biomechanics Diet and sleep considerations Too Flexible to Feel Good is also an invaluable resource for yoga teachers, fitness instructors, and medical professionals, helping them develop a deeper understanding of how best to help this population.

    The book looks at why many people fear strength training, why they shouldn't, and how they can incorporate it into their daily lives. Filled with CGI artwork and science-backed information, this exercise book will help you transform your body and improve your well-being.Not only that, but this title also includes full workout plans and over 100 individual exercises. You'll learn how your muscles engage at each stage, how to do movements properly and without injury, and it shows you different variations for home and gym. This book is also packed with nutritional information and includes dietary advice for vegans and vegetarians. Discover more in the series DK's Science of series dives into the science of various types of exercises such as weight training, running, and yoga. Each book discusses the benefits of the specific type of workout and how you can transform your outlook about health and fitness.How The Book WorksThe first section -- human physiology -- introduces you to the wonder that is skeletal muscle and the mechanisms that underpin strength training's demands on the body. It will help you understand how muscles work and grow, and how the resistance work stimulates muscles to develop strength and size, alongside its positive impacts on bones and connective tissue. It also explains how the body powers muscular work and shows you how to calculate your own daily macronutrient requirements. Lastly, you're given an overview of the benefits to the brain, and the crucial role it plays in attitude and mental health.The second section -- strength exercises -- is devoted to a comprehensive collection of strength training exercises to perform, along with many variations offered to compliment your available training equipment, personal preferences, and level of challenge -- at home or in the gym. Each exercise displays the muscles being used throughout the movement with detailed instruction on how to achieve proper form and technique; common mistakes are covered, too.The third section -- preventing injury -- explores common injuries related to resistance training, with explanations on how to avoid them and how to return to training if you do suffer an injury. A consistent and structured routine, including a proper warm-up, prepares the body for work, and the various mobility exercises and stretches given will help you tune in to how your body is responding to the training.The final section -- how to train -- outlines everything you need to know about the variables of effective strength training, such as training volume and fatigue management. Whether you want to build muscle, strength, or endurance, you'll find an easy-to-follow program to suit, as well as alternatives for those wanting to workout more often. Then programs form the base of your training and can be adjusted in the months and years to come.

    

    Beautiful photographs showcase what you'll see along the way: mountain peaks, alpine meadows, waterfalls, old-growth forests, and more.Every backpacking route in the book includes bonus features: Trail maps and route descriptionsElevation, distance and time informationPoints of cultural and natural historyPre-planning hints about fees, permits, and reservationsSuggested side trips and points of particular interestBackpacking in Southwestern British Columbia also shares options for extending an overnight excursion to several nights or a week, and for selecting hikes that match your timeline/fitness level.

    This exercise book includes:- A complete workout plan allowing you to find your comfort zone and test your abilities without judgement - all from the comfort of your own home- 50 Pilates exercises with at least three variations/modifications for different body types - 15 sequences that combine the exercises - Expert advice and tips on Pilates and how to add the exercises to your lifePilates instructor and wellness coach, Micki Havard, will show you a wide range of Pilates exercises to discover this practice's physical and mental benefits. Step-by-step photography and a diverse group of models demonstrate each exercise with its possible variations, so you can find the best way that suits you, and your physical abilities. Once you've found the movements that suit you, you'll begin to notice the positive changes in your body as you become stronger and more confident. Other physical activities will become more manageable, and you will have renewed confidence in your everyday capabilities! If you enjoyed Pilates for Everyone, be sure to check out the other title in this series - Yoga for Everyone. So forget what you've heard. Exercise isn't just for the privileged few. It's meant to be enjoyed by everybody. Yes, you can do it - and this series will show you how!

    From neck pain to knee replacement and everything in between, Laura Staton uses yoga as a roadmap to restore function and life balance. This invaluable guide helps you explore your mind-body connection to manage your discomfort and find long-term healing, increase strength, and decrease pain. Expertly organized by orthopedic conditions including herniated disks in the back or neck, shoulder syndromes, hip replacements, and more, each chapter includes a curated menu of therapeutic poses with descriptions, photographs, and illustrations. Yoga Bones is accessible to all ages and abilities, with yoga that is easily adaptable to different levels of fitness and function. With a holistic and gentle approach, Staton provides a bridge between mainstream medical practices and mindful healing. You don't have to suffer through pain or learn to endure it; you can find ways to strengthen your body and your overall health.

    The book is both inspirational and aspirational as each adventurer tells her story in her own words through featuring their favorite hike, highlighting personal challenges, accomplishments, and philosophy, as well as providing readers with practical how-to suggestions on maximizing not only their own potential in hiking but in life. The profiles are complemented by stunning color photographs. Each profile includes a map of the hike being profiled, hike specs, miles and directions, GPS coordinates to the trailhead, and a sidebar of something noteworthy about the hike, the location, or the adventurer.

    Best of all, you can do it all at home, with minimal or no equipment.Learn how to keep your baby safe when working out, what exercises you can and can't do at each stage of pregnancy, what physical changes you can expect in each trimester, and how to tackle common complaints, from morning sickness to back pain.Charlie's holistic approach is a million miles from the old-style advice to "lose the baby weight" - the aim is to help you prioritize your own health and wellbeing, both for your own benefit and your baby's. Whether you're a hard-core triathlete or just starting a fitness program for the first time, proper exercise can ensure a healthier pregnancy, an easier delivery, and a faster recovery.

    In this book, I am taking you as a complete beginner on a journey that will educate you about nutrition, exercise, and discipline. I will show you how these things influence your body and update you with the latest information and research in strength training. With the pertinent information at your disposal, you will build routines, diets, and workouts that will focus on achieving immaculate fitness. Here are some of the benefits you can gain from reading this book:Become an expert on nutrition and design your delicious diets.Master the most efficient movements and understand exercise techniques, so you never need a trainer again.Understand the core principles of the human body so you can achieve your targets, whether it's bulking up, cutting fat, or toning your body out.Learn abundant amounts of knowledge in strength training so you can go straight from clueless beginner to seasoned veteran.You aren't just buying a book. You are investing in yourself.

    

    

    

    And who really has the time for a 60 minute yoga class when all you want to do is lift weights? The good news is a yoga practice really can make you better at your sport; and specific tips, postures, and yoga workouts do exist to help you. This book is absolutely everything you need, and absolutely nothing you don't, to be a better athlete.Dean Pohlman, founder of Man Flow Yoga and author of DK's best-selling book Yoga Fitness for Men, is your no-nonsense guide for integrating yoga with your existing resistance and endurance training. He's a respected athlete, fitness enthusiast, and functional yoga expert who actually knows how to speak to your fitness discipline. In partnership with other professional athletes in your field, Yoga For Athletes has all of the credible and effective information you need.Choose your primary discipline: resistance training or endurance training (or both!). Then use the targeted assessment to identify your areas of opportunity. Armed with this knowledge, you'll be guided to select from a variety of 10-minute yoga workouts you can easily merge with existing fitness plans. Yoga for Athletes offers:- 30+ yoga workouts designed with the athlete's goals in mind. Most workouts require just 10 minutes of your time and are easily slid into your existing workout program.- 30+ yoga postures in this detailed step-by-step guide for improved mobility, strength, and balance.- Beat your pain points and perfect your fitness with a systematic evaluation of your training program. Discover how to fix muscle weaknesses, overtraining, common injuries, stiffness, and more.Dean has taken what is essential to our bodies, brains, and minds, and created a model based on the principles of a yogic practice. You can drop this excellent book into whatever sport, practice, class, or activity you love, and it will make you better.-Dr. Kelly Starrett

    

    

    Lisa Lanceford's life was transformed through the power of fitness. The daily habit of working out and eating better led to improvements in her mood, confidence and personal relationships. Today she feels strong, loves her body and is happier at home and work. Written with Lisa's characteristic warmth, accessibility and humour, and founded in nutritional science, 7 Steps to Strong outlines her essential advice for readers in an easy-to-follow guide. Includes tips on:- Weight Training and how to build muscle (and fight stereotypes/misconceptions of femininity)- Fat Loss and the myths around losing 'weight'- Daily HIIT schedules, nutrition and mood-boosting workouts - Gym-free alternatives and home fitness- How to unlock confidence, de-stress and conquer anxiety

    From a simple smile from a stranger on the street to a hug from a relative or close friend, we humans thrive when we feel connected to one another. And yet, loneliness is on the rise.The good news is, you don't have to continue suffering in silence. In this powerful guide and workbook, renowned mental health expert and addictions counselor Dr Bill Howatt drills into the root causes of isolation and loneliness--including the double-edged sword of digital technology--and shows you how to conquer them to achieve a more fulfilling, enriching life.Through a compelling mix of real-life case studies, self-reflection exercises, and cognitive behavioral techniques, you'll learn how to recognize your own self-limiting thoughts and behaviors, unlock your mental traps, and close the social connection gaps in all areas of your life--from the personal to the professional. Employers will also find tips for boosting psychological safety in the workplace and among their virtual teams.No single pill or exercise offers an escape from isolation; the cure for loneliness lies in a combination of realizing where you're stuck, and closing social connections gaps in meaningful ways. But if you commit to doing the work, you can become who you want to be. You can have more meaningful social connections. Ultimately, you'll see that why you feel isolated and lonely may not be as important as what you learn to do with it.