Good climbers have to build and maintain each of these assets. This is the first-ever book to provide climbers of all ages and experience with the knowledge and tools to design and follow a comprehensive, personalized exercise program. Part One covers the basics of physical conditioning and goal-setting. Part Two takes readers through warm-up and flexibility routines, entry-level strength training, weight loss tips, and fifteen core-conditioning exercises. Part Three details climbing-specific conditioning, with twenty exercises to target specific muscles of the fingers, arms and upper torso to develop power and endurance. An entire chapter focuses on the antagonist muscle groups that help provide balance and stability, and prevent muscle injury. This section also has a chapter devoted to stamina conditioning, increasing the climber's endurance at high altitudes. Part Four shows how to put together a customized training program to suit the climber's needs. The book includes workout sheets for Beginner, Intermediate, and Advanced skill levels, tips for children and those over age fifty, secrets of good nutrition and an insider's take on avoiding injuries. Eric H�rst is a performance coach who has helped thousands of climbers. His published works include Learning to Climb Indoors, Training for Climbing, and How to Climb 5.12. He lives in Lancaster, Pennsylvania.

    And it's a fast read--no fluff here.Here are some of the secrets you'll learn inside:The 4 biggest weight loss myths and mistakes that keep people fat and stuck in a rut. If you've fallen victim to any of these (and most people have), you NEED to have this information.The 3 simple laws of healthy fat loss. All workable weight-loss methods rely on the three simple rules to achieve results, and once you know them, you don't need to chase fads.Why long-distance jogging is an incredibly inefficient way to lose weight and what you should do instead to have a lean, sexy body that you're proud of. (The good news is it's easy and takes no more than 20 minutes per day!)A fat-incinerating method of cardio that you can literally do during the 2-3 minute commercial breaks of your favorite TV shows. 4 killer circuit training workouts that not only melt fat but give you hard, rippling muscles that will make people green with envy.And more... This book is for people that hate doing cardio and want to squeeze every ounce of fat loss possible out of their workouts.Forget pounding the pavement for hours and hours every week just to lose a little fat and muscle. Follow the methods taught in this book and you can torch fat in a fraction of the time and get tight, toned muscles (and you might actually have some fun too!).SPECIAL BONUS FOR READERS!With this book you'll also get a free 23-page bonus report from the author called "12 Health & Fitness Mistakes You Don't Know You're Making."In this free bonus report, you're going to learn the truth behind 12 of the most common health & fitness myths out there that ruin people's efforts to get fit. If you've ever wondered about things like if your genetics are holding you back, if you should stretch before lifting weights, if certain exercises shape your muscles better than others, and if you should shoot for a "target" heart rate zone to burn fat, then you need to read this report.

    Pellham **Do you own a guinea pig but don’t know the first thing about how to take proper care of it? Are you considering getting one but want to make sure it’s really the best decision for you? Whatever your situation, this book will teach you everything you need to know to make sure you are making the best possible decisions.Taking care of any pet can be a huge responsibility. That’s why it is so important to do your research and really know what you are getting yourself into before you actually commit to owning any pet. Guinea pigs are no exception to this rule. While they are becoming increasingly more common as household pets, guinea pigs are still somewhat exotic and, as a result, most people don’t really know much about exactly what they need.That’s exactly where this book comes in. If you’ve been browsing the animal shelter or pet websites and can’t resist the adorable furry face of those guinea pigs you’ve seen, read this book before you make an impulse decision you might regret.Learn about:•The 10 different breeds of guinea pig you can own as a pet•The pros & cons of owning a pet guinea pig•The supplies you’ll need to provide a proper home for your new pet (and a rough estimate of how much it will cost)•The basic care you will need to provide for your guinea pig•How to train your guinea pig to do cool & useful tricks•A brief overview of how to breed your pet guinea pig and sell the offspringSo get this book and decide if this adorable little creature is the right addition to your home and then learn how you can be the best guinea pig parent there ever was!>>Purchase or Download This Book Today, Available on Kindle & in Print. <<

    Featuring her make-at-home cleaning products, easy step-by-step guides and all her recommendations for toxic-free and eco-friendly products, this book is the ultimate guide to keeping on top of your house, and having fun while you do it.Lynsey shares her daily and seasonal routines, motivating and encouraging you along the way with so that you are left with the will, and the skill, to take on even the most seemingly insurmountable tasks and end up with a clean, calm and happy home.

    This New York Times bestseller provides both the inspiration and the clear, essential guidelines you need to create a home that perfectly reflects you. Have you ever wondered exactly how high to hang your artwork? How about the light fixture over your dining table? Do you know how to ideally size a rug for any room, or the best way to arrange your furniture? Beloved designer Vern Yip answers these questions, and more, by revealing the right formulas and measurements that can make any room feel just "right." And once you know these key design principles, you're free to confidently create a home that uniquely celebrates your needs and style. With gorgeous photos throughout, Vern Yip's Design Wise is a book you'll return to again and again.

    Charles Faudree's Country French Living features his newest room designs. From the entryway to the dressing room to walls, dining rooms, and outdoor spaces, Charles teaches principles of design that make a house a Country French home:The importance of the bedroom and how to make it a soothing sanctuary, deserving as much attention to beauty and detail as the rest of the home.How to identify a pivotal fabric, a dominant color, or one magnificent antique that will dictate the style and design for a whole room.How books can create an inviting atmosphere and add a warmth all their own.How a valance is the ultimate decorating deceit, and how window treatments express the personality of a room and add a proper finish.How to use walls as they are meant--as a stage on which to display one's favorite collections.How to use symmetrical groupings that provide a sense if balance and order in a roomCharles Faudree's Country French Living also shows how to make the most of accessories like lamps, pillows, baskets, paintings, and more to finish a room and provide the charm and character so important in a well-designed French Country setting. Country French Living reveals that the true test of a beautiful room is in the details.Charles Faudree's clients are found throughout America as well as in Spain and Jamaica. Five individual homes designed by Charles, including his own, have been featured on HGTV. During his twenty-five-year career as an interior designer, his work has appeared in many design magazines and decorating books. Six of his own homes have been featured in Traditional Home magazine, where he was a Design Award Winner in 1995. He has also been featured in Better Homes & Gardens Special Interest Publications, Renovation Style, Veranda, Southern Accents, and House Beautiful. In 2002 he was named one of America's top 100 interior designers.

    Myquillyn Smith's first book, The Nesting Place, teaches us that our homes don't have to be perfect to be beautiful. But how can we apply that lesson to our actual, day-to-day design decisions?Cozy Minimalist Home is the answer to that question. Writing for the hands-on woman who'd rather move her own furniture than hire a designer, Smith helps you think through every room in your house, one purposeful design decision at a time. With people, priorities, and purpose in mind, you can create a warm, inviting, and timeless home that transcends the latest trends and centers around your personal style.You'll have the tools to create a home you're proud of in a way that honors your unique priorities, budget, and taste. And best of all, you can completely transform your home starting with furniture and décor that you already have!In Cozy Minimalist Home, Smith helps you:Recognize your role as the curator of your home who makes smart, style-impacting design choicesKnow what to focus on and what not to worry aboutDiscover the real secret to finding your unique styleFind a sofa you won't hate tomorrowDeconstruct each room and re-create it step by stepCreate a pretty home with more style and less stuffMake your home look the way you've always hoped so you can use it the way you've always dreamed Fall in love with the space you've createdDiscover how creating a cozy minimalist home goes beyond pretty and sets the stage for the true connection, relationship, and rest that you deserve.

    With insider information on the history of ghost-hunting to learning about ghosts with all kinds of temperaments, Ghost-Hunting For Dummies is peppered with true accounts and stories from Bagans' famous cases and investigations.Featuring expert advice on picking a haunted location, setting up cameras, and dealing with unwieldy ghosts, this book shows how today's investigators use the tools of modern science to study a wide range of paranormal activity.Take an exciting adventure into the supernatural world Explore haunted sites Get messages from beyond the grave Read true accounts from famous cases and investigations If you're one of the countless fans of Ghost Adventures itching to get off the couch and track some spirits on your own, this book provides everything you need to know to conduct a successful paranormal investigation.

    full-color photos help do-it-yourselfers realize their dreams." -- Log Homes IllustratedThe best-selling Cabins is back in print, at the same great value of its original price. This authoritative how-to title gives readers all the information they need to build their own cabin, including:A useful list of essential questions to consider during the planning process Types of cabin construction, such as pole built, stick built, post and beam, stone, cordwood, wood siding, and the advantages of each Site preparation, foundations, windows and doors, ladders and stairs, insulation, roofing, electricity, water systems and heating Essential information on log cabins Cabin designs and their advantages Furnishings and accessories Construction methods are clearly illustrated in meticulous line drawings and precise plans with measurements. Cut-away cross-sections and exploded diagrams give the builder the true perspective and detail needed to obtain the best result, allowing readers to get the most enjoyment out of their newly built wilderness retreat.

    Twenty Instructables illustrate just how simple it can be to make your own backyard chicken coop, or turn a wine barrel into a rainwater collector.Illustrated with dozens of full-color photographs per project accompanying easy-to-follow instructions, this Instructables collection utilizes the best that the online community has to offer, turning a far-reaching group of people into a mammoth database churning out ideas to make life better, easier, and in this case, greener, as this volume exemplifies.

    The 16 project-based lessons show readers step-by-step the key techniques for working with InDesign CS6. Readers learn what they need to know to create engaging page layouts using InDesign CS6. This completely revised CS6 edition covers the new tools for adding PDF form fields, linking content, and creating alternative layouts for digital publishing. The companion CD includes all the lesson files that readers need to work along with the book. This thorough, self-paced guide to Adobe InDesign CS6 is ideal for beginning users who want to master the key features of this program. Readers who already have some experience with InDesign can improve their skills and learn InDesign's newest features. "The Classroom in a Book series is by far the best training material on the market. Everything you need to master the software is included: clear explanations of each lesson, step-by-step instructions, and the project files for the students." -Barbara Binder, Adobe Certified Instructor, Rocky Mountain Training Classroom in a Book(R), the best-selling series of hands-on software training workbooks, helps you learn the features of Adobe software quickly and easily. Classroom in a Book offers what no other book or training program does-an official training series from Adobe Systems Incorporated, developed with the support of Adobe product experts. All of Peachpit's eBooks contain the same content as the print edition. You will find a link in the last few pages of your eBook that directs you to the media files.Helpful tips:If you are able to search the book, search for "Where are the lesson files?"Go to the very last page of the book and scroll backwards.You will need a web-enabled device or computer in order to access the media files that accompany this ebook. Entering the URL supplied into a computer with web access will allow you to get to the files.Depending on your device, it is possible that your display settings will cut off part of the URL. To make sure this is not the case, try reducing your font size and turning your device to a landscape view. This should cause the full URL to appear.

    Here, in a simply spectacular book, Martha Stewart takes us behind the scenes of some of the most lovely weddings ever. Over 40 weddings and receptions, from small, intimate celebrations for 18 to lavish parties for 400, are documented in more than 700 full-color photographs. The settings are as varied as an idyllic country farm in New Jersey, a gracious mansion on eastern Long Island, an elegant townhouse in New York City, a private island in New Hampshire, a ranch in Texas, and the oldest and most beautiful cathedral in Montreal. We see the choices the brides, grooms, and their families made and how they planned every detail of their special day.All the essential elements of a wedding are discussed in depth in chapters filled with information and ideas: Style, Organization, Invitations, Wedding Dresses, Bridal Bouquets, Ceremony, Music, Decoration, and, of course, Wedding Menus and Cakes. More than 120 recipes are included for varied wedding receptions, from cocktails and hors d'oeuvres to buffets, sit-down lunches and dinners, and even barbecues. Twelve different recipes for traditional as well as nontraditional wedding cakes (including carrot, lemon, and even a cheesecake) are included along with step-by-step instructions for assembling and decorating them.Weddings are back in style, and anyone who is getting married or is involved in some way with a wedding will want to read and use this wonderfully inspiring book.

    Expanding on her popular online home hacks, Laura will teach you how to handle the problems we all encounter in our homes.Straight-talking and hilarious and packed with Laura’s stunning illustrations, her step-by-step guides will prepare you to handle the most common household emergencies with style. From dripping taps to hanging a frame, how best to look after your white goods, how to treat moths, mould and everything in between, and with invaluable design ideas to improve the living spaces in your home, this book is for everyone who has ever wanted to tackle a bit of She-IY without really knowing how.Ingenious and sure to be an instant household must-have, Gaff Goddess will empower you to make those repairs and rediscover your space saving you time, money and stress in the process.

    Whether you’ve dabbled in Search Engine Optimisation (SEO) and been disappointed with the results, are a complete SEO newbie looking for a large slice of the ranking pie or you’re a seasoned professional looking to stay up to date with the best SEO practices, this book is for you. How would it feel to… Understand how Google chooses which websites to rank? Know exactly what keywords to target to attract people who are ready to buy what you sell? Have your most profitable keywords hit the top spot? Confidently be able to tweak your website and its structure (no technical know-how needed!) for fast gains? Be able to write killer content that Google and your visitors love? Build relationships with key publication players in your industry and have them begging for your content? Have crafted a complete SEO strategy to laser-target your focus and get big results? What kind of results can you achieve? One of our clients came to us in 2015 asking for help. His business was making $2k per month in sales, and he was contemplating closing shop. Today, that business turns over $3.4million per month, thanks to the strategies in this book.You’ll read about this business and others in the book. Every strategy is data-backed and battle-tested by the Exposure Ninja team, who grow real businesses like yours. What's inside? Section 1: The Foundations You’ll learn: The four free ways to appear on the first page of Google How to identify keywords that will drive hordes of hungry traffic to your website The key to seeing ranking gains in just weeks Why snooping on your competitors is crucial, and how to steal the good bits. Section 2: Your Website Transform your website’s ranking by: Structuring it to make it easy for Google AND visitors to use Using content to 10x your traffic Transforming your blog into a sales generator Avoiding the SEO pitfalls that can do more harm to your website than good Section 3: Promoting Your Website You’ll find out: The exact process that took one business from 35 to 3,450 leads a month How to get links from national newspaper websites The easy way to pitch content sounding desperate How to get links from social media Section 4: Designing Your SEO Strategy SEO can be overwhelming. Replace panic with serene calm as you: Put everything into a comprehensive strategy Pick the key tasks to get results if you’re low on time Learn which metrics to track and which to ignore Implement three key practices that will ensure long-term improvement, whatever Google throws at you "But how do I know all this is possible?" Tim Cameron-Kitchen started out as a professional drummer. After building and ranking a website for his next-door neighbour, he got bitten by the SEO bug. Hundreds of clients later and with a team of 100 at his agency Exposure Ninja, Tim's story shows that anyone, even if you don't have a background in SEO, can learn what it takes to rank their website on Google.

    Until recently both doctors and patients have misunderstood its true causes and have unwittingly fostered the pain cycle. Back Sense is the groundbreaking book that promises to change the way we approach the problem by proving that almost all chronic back pain is caused by stress and muscle tension, rather than by damage to the spine.On occasion nearly everyone experiences short term back pain--from sore or strained muscles. But for many who come to treat their back gingerly because they fear further "injury," a cycle of worry and inactivity results, which actually increases muscle tightness and leads them to think of themselves as having a "bad back." In reality, most backs are strong and resilient--built to support our bodies for a lifetime. Contrary to popular belief, truly "bad backs" are extremely rare. While seemingly abnormal disks and other parts of the back are, in fact, often present in those who suffer chronic back pain, they are also frequently found in those who have absolutely no pain whatsoever. Back Sense uses the latest scientific research to discredit the perfectly understandable, but counterproductive assumption that back pain is caused by these "abnormalities." Drawing on their work with patients and studies from major scientific journals and corporations such as Boeing, the authors have amassed conclusive evidence proving that stress and inactivity are actually to blame. Since conventional treatments of back problems encourage excessive caution, most sufferers get trapped in a vicious cycle in which concern about pain and physical limitations leads to heightened tension, more pain, and further distress. The authors of Back Sense--all three are former chronic back pain sufferers themselves--have developed a revolutionary self-treatment approach that works. It allows patients to avoid the restrictions and expense of most other treatments. After showing readers how to rule out the possibility that a rare medical condition is the source of their problem, Back Sense clearly and convincingly explains how chronic back pain results from other factors. Building on this idea, the book systematically leads readers toward recapturing a life free of back pain.From the Hardcover edition.