You’ve deloaded, done your recovery session, even taken a hot bath. Oh how nice a massage would be right now. The problem is not all of us have the time or the money to invest in some good soft tissue work. Want a cheap yet extremely effective way to get rid of your aches and pains? This easy to understand guide will help you address all of those problems and more. Best of all, you don't even need to leave your house or buy any expensive tool. Just grab a tennis ball and get started.Being able to treat your own pain is a very valuable tool. It can save you a lot of money and mean less trips to the physiotherapist as well as ensuring that you are keeping your body in good condition. Trigger points and tight muscles are a common cause of muscle and joint pain. They can refer pain to other areas as well as causing problems at the site itself. Although they don't count for all the pain you might be suffering from, releasing them can certainly help get rid of a lot of the pain, if not clear up your problem entirely. Have you ever been to the doctor and he or she told you that theres nothing wrong, even after extensive scans? You might simply need some work on your muscles. Keeping the muscle tissue quality high will help reduce the amount of injuries you suffer from, improve your posture as well as help a lot of muscle and joint pain.In this book you can learn how to effectively get rid of shoulder pain, neck pain, upper and lower back pain, hip and glute pain and stiffness, leg and knee pain, calf pain, ankle stiffness, Achilles problems and much more.Actual excerpt from the book of how I discovered this great technique."When I was playing in Germany, I had really bad shoulder pain. The kind that ran down to my fingers and made me unable to put my arms over my head. One night trying to get relief I grabbed my old Motorola and started laying on it, with it digging in under my shoulder. Slowly and excruciatingly I released the rotator cuff muscles and gave myself a pain free range of motion that I had only dreamed of before. Needless to say, I thought I was a genius and upgraded to a tennis ball pretty quickly."

    Bierut is widely considered the finest observer on design writing today. Covering topics as diverse as Twyla Tharp and ITC Garamond, Bierut's intelligent and accessible texts pull design culture into crisp focus. He touches on classics, like Massimo Vignelli and the cover of The Catcher in the Rye, as well as newcomers, like McSweeney's Quarterly Concern and color-coded terrorism alert levels. Along the way Nabakov's Pale Fire; Eero Saarinen; the paper clip; Celebration, Florida; the planet Saturn; the ClearRx pill bottle; and paper architecture all fall under his pen. His experience as a design practitioner informs his writing and gives it truth. In Seventy-nine Short Essays on Design, designers and nondesigners alike can share and revel in his insights.

    Start with two pushups a day, not a two-hour workout; or five deep breaths each morning rather than an hour of meditation. In Tiny Habits, B.J. Fogg brings his experience coaching more than 40,000 people to help you lose weight, de-stress, sleep better, or achieve any goal of your choice.  You just need Fogg’s behavior formula: make it easy, make it fit your life, and make it rewarding. Whenever you get in your car, take one yoga breath. Smile.  Whenever you get in bed, turn off your phone. Give yourself a high five. Change can be easy—once it starts, it grows.  Let B.J. Fogg show you exactly how.

    —DR. ROBIN ZASIO, Psy. D., LCSW, director of The Anxiety Treatment Center of Sacramento, featured doctor on the A&E series Hoarders Cognitive Behavioral Therapy (CBT) has proven to be the tipping point through which many people are finally able to make significant changes and break free of anxiety and depression. Cognitive Behavioral Therapy in 7 Weeks is an interactive workbook that outlines a simple, practical plan that occurs over the course of 7 weeks, and offers real, tangible relief from anxiety and depression. This is a cumulative workbook—the work you do each week builds upon that of the last and, ultimately, creates a lasting CBT “tool kit” that will prepare you to handle future challenges as they come. In his private practice, licensed psychologist Dr. Seth Gillihan specializes in the use of cognitive-behavioral treatment for anxiety and depression. He concentrates on the specific needs of each patient by using the evidence-based, solution-focused treatment principles of CBT—the fundamentals of which at the core of Cognitive Behavioral Therapy in 7 Weeks. With Cognitive Behavioral Therapy in 7 Weeks you will: Become familiar with the basic principles of CBT and understand how it works Define specific goals that you’ll work toward over the course of 7 weeks Learn fundamental CBT skills through guided writing exercises that apply to your current, real-life challenges Cognitive Behavioral Therapy in 7 Weeks is the most comprehensive yet efficient workbook available for using CBT to address anxiety and depression.

    Whether it's to gain a competitive advantage in the marketplace, or to find personal fulfillment, people are looking to develop their capacity for creative and innovative thinking in business and daily life. Many have turned to the growing literature of creativity to shed the shackles of conventionality and discover new ways of doing things. Now comes THE CREATIVITY CATALOG, a fresh and original take on the pursuit of innovation. Rather than start with the premise that creativity originates largely from within our minds, THE CREATIVITY CATALOG looks outward to the things we surround ourselves with in our home and work environments to uncover a trove of products deliberately designed to cultivate our mental faculties through hands-on experience. Among the products featured are furnishings, accessories, shelving, cookware, jewelry, and children's playthings. Pieces are attractively presented with 550 high-quality photographs and explanatory text, and supplemented by an introduction by author, educator and architect Donald Rattner on the history and future of interactive, touch-based design. Profiles of the designers and brands represented, and a list of further resources, round out this distinctive book.

    It is one of the most brilliant and beloved spiritual self-help works of all time which can help you heal yourself, banish your fears, sleep better, enjoy better relationships and just feel happier. The techniques are simple and results come quickly. You can improve your relationships, your finances, your physical well-being.Dr. Joseph Murphy explains that life events are actually the result of the workings of your conscious and subconscious minds. He suggests practical techniques through which one can change one's destiny, principally by focusing and redirecting this miraculous energy. Years of research studying the world's major religions convinced him that some Great Power lay behind all spiritual life and that this power is within each of us.The Power of Your Subconscious Mind will open a world of success, happiness, prosperity, and peace for you.

    From the founder of the popular online community Tiny Buddha.com comes a daily inspirational guide of simple and creative challenges to help you actively spread love to those around youTiny Buddha’s 365 Days of Tiny Love Challenges is a simple guide to help readers pursue happy, connected lives and bring greater love into the world.Each week begins with an inspirational message written by members of the TinyBuddha.com online community, followed by seven days of short challenges that focus on self-love, giving and receiving love in relationships and friendships, and spreading love in the world, such as: • Write a list of three things you appreciate about yourself and place it somewhere in your home where you’ll frequently see it throughout the day• Compliment someone who serves you in some way (for example, a waiter, barista, or bus driver) on how well they do their job• Keep an eye out for someone who looks sad—a friend, coworker, or even stranger—and say something that might make them laugh or smile.By using the book each day throughout the year, readers will learn to develop closer bonds in relationships, let go of anger and bitterness, better understand themselves and their loved ones, and turn strangers into friends.

    Jennie Brand-Miller, coauthor of the bestselling Glucose Revolution, called it "without a doubt the most nutritious diet on the planet." Doctors Michael and Mary Dan Eades, authors of Protein Power, said, "We can't recommend The Paleo Diet highly enough."Now Dr. Cordain joins with USA triathlon and cycling elite coach Joe Friel to adapt the Paleo Diet to the needs of athletes. The authors show:o Why the typical athletic diet (top-heavy with grains, starches, and refined sugars) is detrimental to recovery, performance, and healtho How the glycemic load and acid-base balance impact performanceo Why consumption of starches and simple sugars is only beneficial in the immediate post-exercise periodAt every level of competition, The Paleo Diet for Athletes can maximize performance in a range of endurance sports.

    No new cells. No major changes. If you grew up depressed, angry, sad, aggressive, or nasty, you'd be that way for life. And, as you grew older, there'd be nowhere to go but down, as disease, age, or injury wiped out precious, irreplaceable brain cells. But over the past five, ten, twenty years, all that's changed. Using fMRI and PET scanning technology, neuroscientists can now look deep inside the human brain and they've discovered that it's amazingly flexible, resilient, and plastic. Pictures of the Mind: What the New Neuroscience Tells Us About Who We Are shows you what they've discovered and what it means to all of us. Through author Miriam Boleyn-Fitzgerald's masterfully written narrative and use stunning imagery, you'll watch human brains healing, growing, and adapting to challenges. You'll gain powerful new insights into the interplay between environment and genetics, begin understanding how people can influence their own intellectual abilities and emotional makeup, and understand the latest stunning discoveries about coma and "locked-in" syndrome. You'll learn about the tantalizing discoveries that may lead to cures for traumatic brain injury, stroke, emotional disorders, PTSD, drug addiction, chronic pain, maybe even Alzheimer's. Boleyn-Fitzgerald shows how these discoveries are transforming our very understanding of the "self," from an essentially static entity to one that can learn and change throughout life and even master the art of happiness.

    Reviews of new games and profiles of game designers now regularly appear in the New York Times and the New Yorker, and sales figures for games are reported alongside those of books, music, and movies. They are increasingly used for purposes other than entertainment, yet debates about videogames still fork along one of two paths: accusations of debasement through violence and isolation or defensive paeans to their potential as serious cultural works. In How to Do Things with Videogames, Ian Bogost contends that such generalizations obscure the limitless possibilities offered by the medium’s ability to create complex simulated realities.Bogost, a leading scholar of videogames and an award-winning game designer, explores the many ways computer games are used today: documenting important historical and cultural events; educating both children and adults; promoting commercial products; and serving as platforms for art, pornography, exercise, relaxation, pranks, and politics. Examining these applications in a series of short, inviting, and provocative essays, he argues that together they make the medium broader, richer, and more relevant to a wider audience.Bogost concludes that as videogames become ever more enmeshed with contemporary life, the idea of gamers as social identities will become obsolete, giving rise to gaming by the masses. But until games are understood to have valid applications across the cultural spectrum, their true potential will remain unrealized. How to Do Things with Videogames offers a fresh starting point to more fully consider games’ progress today and promise for the future.

    We’ve all heard of circadian rhythms—those biological processes that give us jet lag and make us night owls or early birds. But few of us know just how profoundly these diurnal patterns affect our overall health.Bad habits like skipping meals, squeezing in workouts when it’s convenient, working late into the night to maximize productivity and then trying to "catch up" on sleep during the weekend disrupt our natural cycles. A growing body of research on chronobiology reveals just how sensitive the human body is to these rhythms all the way down to the genetic level. Our "clock genes" control more than we realize, and small changes can make the difference between battling our bodies, and effortlessly managing weight, sleep, stress, inflammation, and more.Marrying ancient Ayurvedic wisdom with the latest scientific research, Dr. Suhas Kshirsagar’s holistic step-by-step 30-day plan gives you the tools—and the schedule—you need to transform your life. With diagnostic quizzes to determine your specific mind-body type, you will learn to adapt you schedule for effortless wellness for life.

    Richard Nixon used it for his presidential campaign, as did Hillary Clinton. Indeed, Futura is one of the most used fonts in the world today—the typeface of modern design—more so even than Helvetica. This fascinating book explores the cultural history and uses of a face that's so common you might not notice, until you start looking, and then you can't escape it. Douglas Thomas traces Futura from its Bauhaus-inspired origin in Paul Renner's 1924 design, to its current role as the go-to choice for corporate work, logos, motion pictures, and advertisements. Never Use Futura is illuminating, sometimes playful, reading, not just for type nerds, but for anyone interested in how typefaces are used, take on meaning, and become a language of their own.

    This book explains the technical aspects of hacking, including stack based overflows, heap based overflows, string exploits, return-into-libc, shellcode, and cryptographic attacks on 802.11b.

    Karnazes runs for days on end without rest, across some of the most exotic and inhospitable places on earth, including the Australian outback, Antarctica, and the Tenderloin District of San Francisco. From the downright hilarious to the truly profound, the linked stories in Run! create an unforgettable tableau, providing readers with the ultimate escape and offering a rare glimpse into the mind-set and motivation of an extreme athlete. Karnazes addresses the pain and perseverance and also charts his emotional state as he pushes the edges of human achievement. The tales of the friendships he’s cultivated on his many adventures around the world warm the heart and are sure to captivate and inspire readers whether they run great distances, modest distances, or not at all.

    Eating healthy no longer has to be complicated. A wholesome clean eating diet emphasizes the amazing benefits of unrefined, unprocessed foods, instead of complicated dietary restrictions or unhealthy weight loss. Clean Eating Made Simple will walk you through the basics of a life-changing clean eating diet, with common sense guidelines, and over 110 healthy recipes that will not leave you feeling deprived. With an easy-to-follow clean eating meal plan and handy nutritional breakdowns, Clean Eating Made Simple will help you change the way you eat, and the way you feel, by simply returning to eating whole, natural foods and fresh produce. Clean Eating Made Simple helps you adopt healthy changes easily-and permanently-with: The 10 basic principles of clean eating More than 110 delicious clean eating recipes, including Oatmeal Pancakes, Sweet Pepper Saute with Sirloin, Gingerbread Granola Bars Handy clean eating food list, with guidelines for how to incorporate them into your daily diet Nutritional values for every recipe Tips to adapt each recipe for your personal dietary needs, including vegetarian or vegan, low-sodium, FODMAP, gluten-free, and nightshade-free A weekly clean eating meal plan to get you started A healthy lifestyle doesn't need to be complicated. Clean Eating Made Simple will help you improve your health and maximize your energy by simply enjoying natural, whole foods."