Stop eating and training like one.Because most nutrition products and training plans are designed for men, it’s no wonder that so many female athletes struggle to reach their full potential. ROAR is a comprehensive, physiology-based nutrition and training guide specifically designed for active women. This book teaches you everything you need to know to adapt your nutrition, hydration, and training to your unique physiology so you can work with, rather than against, your female physiology. Exercise physiologist and nutrition scientist Stacy T. Sims, PhD, shows you how to be your own biohacker to achieve optimum athletic performance.Complete with goal-specific meal plans and nutrient-packed recipes to optimize body composition, ROAR contains personalized nutrition advice for all stages of training and recovery. Customizable meal plans and strengthening exercises come together in a comprehensive plan to build a rock-solid fitness foundation as you build lean muscle where you need it most, strengthen bone, and boost power and endurance. Because women’s physiology changes over time, entire chapters are devoted to staying strong and active through pregnancy and menopause. No matter what your sport is—running, cycling, field sports, triathlons—this book will empower you with the nutrition and fitness knowledge you need to be in the healthiest, fittest, strongest shape of your life.

    Spartan Warrior Workout takes you from merely being in shape to having the strength and endurance to withstand the ultimate test.Whether you're a veteran in the weight room or a new recruit, Spartan Warrior Workout will challenge you like nothing you have ever tried before:• Arms and shoulders are sculpted with kettlebell cleans and presses • Abs are toned with windmills and planks • Back and butt are strengthened with kettlebell swings and pull-ups • Chest is chiseled with bench presses and push-ups • Legs and glutes are shaped with jumping lunges and squatsMore than just exercises, the book's guidelines on active rest, pre-hab and nutrition will help keep your body healthy and fueled as you push yourself to the limit and reach higher levels of fitness.

    Sid’s philosophy is simple: the closer the human species moves by degrees to its natural design, the healthier and therefore happier it will be.In the years he has been a practicing nutritionist and health coach, Sid has honed an approach that makes achieving health and happiness a real possibility for virtually everyone. He has done this by addressing both the mental and physical aspects of achieving sustainable long-term health, and goes well beyond what any quick-fix diet/health plan can ever achieve. He passionately argues that health profoundly affects our happiness, and vice-versa, and applies his philosophy to nutrition, exercise, the mind, the family, and the world as a whole.Approaching the Natural: A Health Manifesto is accessible, clear, edgy and humorous. Sid distills his years of research into a book readers will want to carry with them as a quick reference when negotiating our most unnatural world – especially gen-x and gen-y’ers for whom there is a substantial lack of result-oriented health books that are this easy and actually fun to read.

    It presents the important traditional content of mineralogy including crystallography, chemical bonding, controls on mineral structure, mineral stability, and crystal growth to provide a foundation that enables students to understand the nature and occurrence of minerals. Physical, optical, and X-ray powder diffraction techniques of mineral study are described in detail, and common chemical analytical methods are outlined as well. Detailed descriptions of over 100 common minerals are provided, and the geologic context within which these minerals occur is emphasized. Appendices provide tables and diagrams to help students with mineral identification, using both physical and optical properties. Numerous line drawings, photographs, and photomicrographs help make complex concepts understandable. Introduction to Mineralogy not only provides specific knowledge about minerals but also helps students develop the intellectual tools essential for a solid, scientific education. This comprehensive text is useful for undergraduate students in a wide range of mineralogy courses.

    Hansons Marathon Method tosses out mega-long runs and high-mileage weekends--two old-fashioned running traditions that often injure and discourage runners. Runners using the Hansons method will gradually build up to the moderate-high mileage required for marathon success, spreading those miles more sensibly throughout the week. Running easy days mixed with precisely paced speed, strength, and tempo workouts, runners will steel their bodies and minds to run the hardest final miles of the marathon--and finish strong. In this new second edition, the Hansons program welcomes newer runners with a new Just Finish program featuring a simple schedule of easier running and lower mileage. The Just Finish program sets up first-time marathoners for an enjoyable marathon and a lifetime of strong, healthy running. Hansons Marathon Method will prepare you for your best marathon: Sensible weekly mileage based on science, not outdated traditions Effective Hansons speed, strength, and tempo workouts paced to achieve your goal Crucial nutrition and hydration guidelines to run strong for the whole race A smart and simple Just Finish program for new runners and marathon first-timers Detailed training schedules for experienced and advanced marathoners This revised second edition answers frequently asked questions, shows how to integrate flexibility and strength work into your training week, and shares the most effective recovery methods. Using the Hansons' innovative approach, you will mold real marathon muscles, train your body to avoid the wall, and finish strong. Hansons Marathon Method lays out the smartest marathon training program available from one of the most accomplished running groups in the world. Using their innovative approach, runners will mold real marathon muscles, train their body to never hit the wall, and prepare to run their fastest marathon."You might expect a training program devised by the Hanson brothers to be a little different than the usual rehashing of principles and schedules. Given the success of athletes from the Hansons-Brooks Distance Project, you wouldn't be surprised if it was effective, too." -- Runner's World

    Lisa Tamati was the first New Zealand woman to compete in the race alongside such legends of the sport as Dean Karnazes and David Goggins. But Lisa's story is so much more than that one race. At the age of 19 she suffered a crippling back injury and was told she should give up running. She took that as a challenge and, with her Austrian boyfriend, went on to run, walk, bike, and paddle her way across thousands of miles of Europe, Scandinavia, and Africa before taking on the ultimate challenge—an unassisted crossing of the Libyan Desert. What happened in that desert would change the course of Lisa's life and instill in her a love of desert running. Running Hot is a story of a life lived to the max—a story of challenges, setbacks, heartbreaks, and triumph.

    The coloring book helps you memorize the anatomy content you need to know in both veterinary medicine and veterinary technology and gives you a fun way to review the information you have studied. All illustrations in the book are suitable for coloring and are of the highest quality, created by expert medical illustrators.Organized by body region, the book is divided into sections devoted to the head and neck; neck, back, and vertebral column; thorax; abdomen; pelvis; forlimb; and hindlimb.Numbered lead lines clearly identify structures to be colored and correspond to a numbered list beneath the illustration so you can easily visualize the veterinary anatomy. Plus, you can create your own color code using the numbered boxes provided for each illustration.Comprehensive veterinary anatomy coverage helps you reinforce your understanding of canine, feline, equine, porcine, ruminants, and avian anatomy.High quality illustrations make it easy for you to color in each anatomic region and review anatomic details.Self-study format provides a fun and interactive way to prepare for exams throughout your veterinary courses.Part of Elsevier's complete veterinary anatomy learning system, integrating core anatomy knowledge, engaging review, hands-on practice, and clinical application to give you a solid foundation for success!

    They have spent the last few years inviting readers to share the long, sweaty journey to the starting line, putting themselves on call to personally answer readers’ questions 24/7. This book will include testimonials from real runners, more than 25 training plans for every level and ability, workouts, a runner’s dictionary, and sample meal plans. Runner’s World Big Book of Marathons (and Half Marathons) is a powerful and winning resource—the ultimate tool kit for anyone who wants to get from the starting line to the finish line.

    Applying his clear vision and wry wit to a smorgasbord of running-related topics, including stretching, dancing, bugs, falling, spaghetti, sweat, and the food police, John Jerome shares his contagious passion for the most basic of sports. Stripping the art of running down to its barest elements, he takes readers and runners with him on a joyous journey -- a run that revels in a profound affection and respect for the single sport that is as pure and simple as it is infinitely complex.

    You can bend and break, or you can step boldly into the furnace and let your soul catch fire. Into The Furnace explores the inner workings of bravery, hope, and passion. These themes are framed against the backdrop of the Badwater Ultramarathon – a 135 mile race across the hottest place on the planet, Death Valley. Cory Reese has walked into the furnace. He has faced adversity, both in running and in life. His book captures the essence of what it means to suffer, what it means to persevere, and ultimately, what it means to create a life of clarity and purpose.

    From 5K to ultramarathon, a power meter can make you faster—but only if you know how to use it. Just viewing your numbers is not enough; you can only become a faster, stronger, more efficient runner when you know what your key numbers mean for your workouts, races, and your season-long training. In Run with Power, TrainingBible coach Jim Vance offers the comprehensive guide you need to find the speed you want.Run with Power demystifies the data and vocabulary so you can find and understand your most important numbers. You’ll set your Running Power Zones so you can begin training using 8 power-based training plans for 5K, 10K, half-marathon, and marathon. Vance shows you how you can compare wattage, heart rate, pace, and perceived exertion to gain the maximum insight into your performances, how you respond to training, and how you can train more effectively. Run with Power will revolutionize how you train and race. Armed with Vance’s guidance, you can train more specifically for races, smooth your running technique, accurately measure your fitness, predict a fitness plateau, monitor injuries, know exactly how hard you’re training, get more fitness from every workout, recover fully, perfect your tapers, warm up without wasting energy, pace your race on any terrain, know when to open the throttle, and create an unprecedented picture of yourself as an athlete.If you’re just glancing at the number on your wrist or computer monitor, you’ve got a lot more speed potential. Knowledge is power and understanding your power numbers can open the gate to new methods and new PRs. Run with Power introduces the use of power meters to the sport of running and will show you how to break through to all-new levels of performance.Key concepts explored in Run with Power: 3/9 Test, 30-minute Time Trial Test, Running Functional Threshold Power (rFTPw), Running Functional Threshold Pace (rFTPa), Averaged and Normalized Power (NP), Intensity Factor (IF), Peak Power, Variability Index, Efficiency Index (EI), speed per watt, Vance’s Power Zones for Running, Training Stress Score (TSS), and Periodization with Power. Includes 6 testing methods and 8 power-based training schedules and workouts for 5K, 10K, half-marathon, and marathon.

    Veteran trail runner, triathlete, and adventure racer Lisa Jhung offers this illustrated pocket guide to all runners curious about running off road or wanting to run farther into the backcountry. She offers authoritative advice on everything from how to find good trails to run, how to choose the best shoes and clothing, how to carry enough water, and how to stay safe from wildlife and weather.Trailhead includes:The allure: Why trail running is good for body and mindThe essentials: Finding good trails, choosing the best trail running gear, handling trail and weather conditions, what you need to know about nutrition and hydrationSafety: How to treat (and avoid) common trail running injuries, first aid, animal safetyEtiquette: Right of way, preserving the trail, when nature callsCompany: Running alone, with friends, with dogs―or burros!Stronger, faster: At-home exercises to enhance your runningGoing long: Preparing for longer trail runs or trail racesTrailhead is a smart, entertaining read as well as a thorough resource for everyone from aspiring trail runners to those looking to get the most out of every trail run, whether in a city park or on a mountain adventure.

    But where should you start? Americans are slowly becoming ill from impaired glucose metabolism that manifests itself as a debilitating illness or chronic condition. You may try to manage one problem after another– diuretics to treat blood pressure, statins to lower cholesterol, metformin and insulin to treat diabetes--without fully realizing that the root of these issues is insulin resistance which revs up inflammation, damages the immune system, and disrupts the whole hormonal/chemical system in the body.It's time to feel better and get healthy by following a simple step-by-step plan to a healthy lifestyle. Rob Thompson, MD and Dana Carpender create the ultimate dream team in your journey to wellness.The Insulin Resistance Solution offers a step-by-step plan and 75 recipes for reversing even the most stubborn insulin resistance.The Program:- Reduce Your Body's Demand for Insulin: This is the stumbling block of many other plans/doctor recommendations. Even "healthy" and "moderate" carb intake can continue to fuel insulin resistance.- Fat is Not the Enemy: Stop Worrying about Fat, Cholesterol, and Salt- Exercise--the RIGHT way:- Use Carb Blockers: Eat and Supplement to Slow Glucose Digestion and Lower Insulin Levels- Safe, Effective Medication

    With humor, compassion, and lots of love, Jill Angie delivers the goods: overcoming the challenges of running with an overweight body and giving individuals’ self-esteem an enormous boost in the process. This isn't a guide to running for weight loss, or a simple running plan. It shows readers how a woman carrying a few (or many) extra pounds can successfully become a runner in the body she has right now. Jill Angie is a certified running coach and personal trainer who wants to live in a world where everyone is free to feel fit and fabulous at any size. She started the Not Your Average Runner movement in 2013 to show that runners come in all shapes, sizes and speeds, and, since then, has assembled a global community of revolutionaries that are taking the running world by storm. If you would like to be part of the revolution, flip to the inside and find out more!

    For good. Quitting sugar in the real world is hard. Sugar is everywhere and your friends think you’re mad for not eating cake. You’ve done the 8 week detox plan and part of you still craves chocolate so much that you develop a mild twitch when you see a brightly coloured wrapper on the shelves in front of you. Deeply addictive, sugar is everywhere. Even added to the most unlikely foods, the majority of us exceed the recommended daily intake without even realising it. Instead of teaching you how to cook fake cake, or pretending that quinoa really is an exciting grain that will revolutionise your view on salads, this book guides you through the myths about sugar in our food and through the realities of addiction. The 9 step action plan then helps you make the change and really stick to it. Even if you’re not quite ready to eliminate all sugar from your life, this book contains practical tips to help you shop wisely, create good habits and sustain better lifestyle choices.