Finally, runners at all levels can improve their race times while training less, with the revolutionary Furman Institute of Running and Scientific Training (FIRST) program.Hailed by the Wall Street Journal and featured twice in six months in cover stories in Runner's World magazine, FIRST's unique training philosophy makes running easier and more accessible, limits overtraining and burnout, and substantially cuts the risk of injury, while producing faster race times.The key feature is the "3 plus 2" program, which each week consists of:-3 quality runs, including track repeats, the tempo run, and the long run, which are designed to work together to improve endurance, lactate-threshold running pace, and leg speed-2 aerobic cross-training workouts, such as swimming, rowing, or pedaling a stationary bike, which are designed to improve endurance while helping to avoid burnoutWith detailed training plans for 5K, 10K, half marathon, and marathon, plus tips for goal-setting, rest, recovery, injury rehab and prevention, strength training, and nutrition, this program will change the way runners think about and train for competitive races.Amby Burfoot, Runner's World executive editor and Boston Marathon winner, calls the FIRST training program "the most detailed, well-organized, and scientific training program for runners that I have ever seen."

    The length of our limbs, the shape of our eyes, and the proper function of our organs are all gifts of our ancestor's collective culinary wisdom. Citing the foods of traditional cultures from the Ancient Egyptians and the Maasai to the Japanese and the French, the Shanahans identify four food categories all the world's healthiest diets have in common, the Four Pillars of World Cuisine. Using the latest research in physiology and genetics, Dr. Shanahan explains why your family's health depends on eating these foods. In a world of competing nutritional ideologies, Deep Nutrition gives us the full picture, empowering us to take control of our destiny in ways we might never have imagined.

    The book is organized by body area and shows common sequences in the progression of a typical workout. Clear photographs demonstrate each exercise. Lifelike anatomical illustrations reveal in colorful detail which muscles are engaged, which are being conditioned and how the muscles respond.Valuable features of the book help the reader gain the greatest benefit from each exercise and improve fitness and well-being. These include:Detailed, full-color anatomical illustrations for all the exercises Annotations identifying the active and stabilizing muscles Concise how-to instructions for each exercise Identification of the specific muscles that benefit the most from each exercise Suggested modifications for different levels of difficulty Instructions on stabilizing the bodythroughout each movement A visual index of exercises, allowing easy navigation through the book. No other such book is tailored to the general reader. Beginners, those already committed to exercise, competing athletes, trainers, coaches, physiotherapists, massage therapists and others involved in fitness will find Anatomy of Exercise instructive and practical.

    But what happens when we hit a wall and weight loss stalls, energy flags, or we're tired of restricted eating? We're not cavemen anymore, so why should we follow a strict caveman diet? In YOUR PERSONAL PALEO CODE, Chris Kresser uses the Paleo diet as a baseline from which you can tailor the ideal three-step program-Reset, Rebuild, Revive-to fit your lifestyle, body type, genetic blueprint, and individual needs. Kresser helps further personalize your prescription for specific health conditions, from heart disease and high blood pressure to thyroid disorders and digestive problems. Along with a 7-day meal plan and delectable, nutritious recipes, YOUR PERSONAL PALEO CODE offers natural solutions and an avalanche of groundbreaking advice on how to restore a healthy gut and immune system; how to eliminate toxins; which fats to eat liberally; how to choose the healthiest proteins; and much more. Best of all, you only have to follow the program 80% of the time; there's room to indulge in moderation while still experiencing dramatic results. Based on cutting-edge scientific research, YOUR PERSONAL PALEO CODE is designed to be flexible and user-friendly, with helpful charts, quizzes, and effective action steps to help you lose weight, reverse disease, and stay fit and healthy for life.

    Mark Cucuzzella explains the simple mechanics of how our bodies have evolved and adapted to run. Despite our natural ability and our human need to run, each year more than half of all runners suffer injuries. Pain and discouragement inevitably follow. Cucuzzella's book outlines the proven, practical techniques to avoid injury and reach the goal of personal fitness and overall health.      His book--the first running book to be written by a professor of medicine with the credibility of the Air Force behind him--gives us a straightforward, easy-to-follow look at the anatomy, biomechanics, nutrition, and/or clinical medicine with clear drawings and black-and-white photographs. The book provides illustrated exercises designed to teach healthy running, along with simple progressions, a weekly/monthly schedule detailing common mistakes, and cautions that allow the reader to tailor the training regime to individual needs and abilities. With an annotated list of videos and other innovative, book-Internet links.     The proceeds from RUN FOR YOUR LIFE will go to support Mark Cucuzzella's community work through his non-profit organization, Eastern Area Health Education Center/Freedoms Run.

    It is guided by proven studies and research into the field of neuroscience by a world-class expert and shows readers how to rise above their natural limits.

    In Yoga Girl, Brathen takes readers beyond her Instagram feed and shares her journey like never before—from her self-destructive teenage years in her hometown in Sweden to her adventures in the jungles of Costa Rica, and finally to the beautiful and bohemian life she’s built through yoga and meditation in Aruba today. Featuring spectacular photos of Brathen practicing yoga with breathtaking tropical backdrops, along with step-by-step yoga sequences and simple recipes for a healthy, happy, and fearless lifestyle—Yoga Girl is like an armchair vacation to a Caribbean spa.

    Thoughts on Overtraining and Recovery in Strength Training.

    Unwittingly, we've been selecting plants that are high in starch and sugar and low in vitamins, minerals, fiber, and antioxidants for more than 400 generations.EATING ON THE WILD SIDE reveals the solution--choosing modern varieties that approach the nutritional content of wild plants but that also please the modern palate. Jo Robinson explains that many of these newly identified varieties can be found in supermarkets and farmer's market, and introduces simple, scientifically proven methods of preparation that enhance their flavor and nutrition. Based on years of scientific research and filled with food history and practical advice, EATING ON THE WILD SIDE will forever change the way we think about food.Winner of the 2014 IACP Cookbook Award in the category of "Food Matters."

    Most us have disturbed, restless nights and rely on a cocktail of caffeine and sugar to drag us through the day. Yet the hours we spend in bed shape our mood, motivation and decision-making skills - defining our performance in work, at home and keeping fit.We need a new approach to sleep. One that helps us cope with our ever more demanding days and always be our personal best.Nick Littlehales is the elite sleep coach to some of the world's leading sports stars and teams, across Premiership and international football, British Cycling and Team Sky, rugby and Olympic sports. His groundbreaking practical techniques have transformed the way athletes approach sleep, unlocking higher levels of mental and physical recovery, personal best performances and ultimately a winning mindset.Now he lays bare his strategies for us all to use. From your personal sleep characteristics and cycles, to posture and bedding, he sets out achievable ways to get the highest possible quality of sleep recovery.Read Sleep, learn from the best in sport, and kickstart a more confident, successful and happier you.

    But change is easier said than done, especially when it comes to better managing our wellness amidst the chaos of everyday living. Fortunately, wellness coach and award-winning writer Brett Blumenthal has devised a way to inspire and motivate her readers to live healthier and make positive changes in their lives. Although Blumenthal’s method is not a quick fix, it is a surprisingly simple one: make one small change per week, for fifty-two weeks, and at the end of a year, you’ll be happier and healthier. After all, it is the small changes that are the most realistic, instead of trying to overhaul your lifestyle all at once. 52 Small Changes addresses all areas of wellbeing, including nutrition, exercise, stress management, mental wellness, and even the health of one’s home environment. By guiding readers through these changes at an easy, manageable pace, Blumenthal provides an engaging roadmap to lasting results and “a happier, healthier you.”

    It might surprise you, though, to learn that the specific diets you?ve tried aren?t the problem. Would it surprise you further to learn that you definitely aren?t the problem either?The problem is not the weight loss plans and neither is it you. The problem is the science! The diets you?ve tried have failed you because they are based on old, outdated science. Science that has, in fact, been replaced, right under your nose, by an amazingly accurate and incredibly reliable one called quantum physics.Why Quantum Physicists Don?t Get Fat will teach you, in simple, everyday language, to unlock the awesome power of quantum physics to inject any weight loss plan with nitro-boosting rocket fuel. You?ll quickly find that the great-feeling, slender body you?ve dreamed of is just around the corner!

    It traces my journey from a brutal Depression in 2012 to some amazing healing over the course of 2013 through a dedicated daily meditation practice. It also includes Twelve Lessons for those of you who wish to get a meditation practice started without tracking down a guru, without converting to a particular religion, and without investing in $500 yoga pants. All you need is your ass, your lungs, and a desire to try.

    For women over forty it can be the key to the most fulfilling years life has in store.Katherine Switzer, a pioneer in women's fitness since 1967, when she became the first woman to officially enter the Boston Marathon, is once again blazing a trail with the very first running and walking program designed specifically for women over forty. Now every woman can benefit from Katherine's highly personal, motivational, and step-by-step advice.For women beginning fitness programs at age forty, fifty, and beyond, the results can be nothing short of dramatic. For the first time they are reaching the body weight and physical conditioning they've always dreamed of. Women who have been reasonably active off their lives can also find a new and exciting road of fitness ahead of them after age forty. Some even find themselves outrunning women half their age! --Katherine Switzer

    While Pisces may value community, this book truly puts you first. Let the stars be your guide as you learn just how important astrology is to your self-care routine. Discover more about your sign and your ruling element, water, and then find the perfect set of self-care ideas and activities for you. From savoring a home-cooked meal to creating a personal altar, you will find more than one hundred ways to heal your mind, body, and active spirit. It’s stellar self-care especially for you, Pisces!