Use a heart monitor to maximize athletic performance.

    It’s also a philosophy that’s allowed Al to sculpt a magnificent physique—while maintaining an ever-burning passion to further develop his calisthenic excellence.Al’s “secret sauce”? A Zen-like attitude to physical cultivation—which marries intense focus with a light-hearted “joy-in-the-journey.” Zen-like too, is Al’s insistence on intuitive simplicity and his celebration of personal, direct experience as the most trustworthy teacher.Zen Mind, Strong Body culls 26 of Al’s favorite articles, elaborating his position on a wide spectrum of fitness subjects from diet and supplements, to machines and free weights, to cardio options, to mental training. For Al, though, all roads finally lead to Bodyweight Exercise—as the supreme path for all-around, everyday athleticism and practical functionality.Want what Al Kavadlo has? Absorb the hard-earned, earthy training wisdom in Zen Mind, Strong Body—and you will be on your way.Discover:•How to put the fun back into your fitness—instead of treating your workouts as a chore…•How to combine “presence” and joy—for a deeper, more rewarding training experience…•How “light heart” translates to “heavy payload”—when it comes to spectacular, long-term physical gains…•How to infuse “warrior spirit” into your body-mind—and attain the calisthenic ideal of physical excellence…•How to recruit the power of the “Big 3”—Experience, Logic and Intuition—as your preferred allies in the battle against weakness, fatness, slowness and tiredness…•Why to beware of the “Tricky 3”—Dogma, Faith and Science”—when it comes to wise practice in diet and exercise…•The empowering secret of “open-ended” program design—to free you from the shackles and restrictions of one-size-fits-all fitness shibboleths…•The key differences between gymnastics and calisthenics—when considering your optimal goals for physical development…•How to make impressive gains year-after-year—while staying off the “injured reserve” list…•How to marry fun and function—for athletic longevity and enhanced well being…•How to use your mind to manifest what you choose—including the body of your dreams...•The “Specificity Principle”—and the direct approach to getting better and better and better…•The hows and whys of building strength without mass—when whipcord-functionality is your goal…•The #1 factor to consider in practicing strength as a skill—it’s the difference between longterm success and the also-rans…•What “business” you need to focus on first—if being a lean ‘n mean machine is what you want…•Why “subtle nuance” can be more important than “gross motor”—when developing supreme movement skills…•The 5 major levels of bodyweight strength—so you know where you stand in the chain of greatness…•The 4 best bodyweight drills to emulate the benefits of the traditional deadlift—when you don’t want to bother with a barbell…•The

    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.

    congresswoman and the first woman of color elected to Boston's city councilWise Black women have known for centuries that the blues have been a platform for truth-telling, an underground musical railroad to survival, and an essential form of resistance, healing, and learning. In her highly anticipated follow-up to the widely acclaimed Pushout on the criminalization of black girls in schools, Monique W. Morris invokes the spirit of the blues to articulate a radically healing and empowering pedagogy for Black and Brown girls.A passionate manifesto that builds naturally on her previous book, Sing a Rhythm, Dance a Blues reimagines what education might look like if schools placed the flourishing of Black and Brown girls at their center. Grounding each chapter in interviews, case studies, and testimonies of educators who work successfully with girls of color, Morris blends research with real life to offer a radiant manifesto on moving away from punishment, trauma, and discrimination toward safety, justice, and genuine community in our schools.In the tradition of For White Folks Who Teach in the Hood and Other People’s Children, Morris’s new book is a clarion call—for educators, parents, students, and anyone who has a stake in a better tomorrow—to transform schools into places where learning and collective healing can flourish.

    More accurately, they grew up across the street from one another. He spent his youth pretending like she didn’t exist. She spent hers pretending to be unbothered by his lack of interest.Maddox “Busy” Mayhew dedicated himself to setting goals and reaching them. So, being drafted to the league wasn’t a surprise to anybody. The fact that he was a savage on the football field, and crushed records wasn’t a surprise to anybody. The fact that he garnered the attention of countless women wasn’t a surprise to anybody. His fall from grace, though...that caught everybody off guard, including him. Now, he had to repair the damage he’d done, but frustratingly, he couldn’t do it alone.Mecca Goode minded her own business, and there was plenty of that to mind. Not only was she part owner of a hugely successful dance academy, she also choreographed for both collegiate and professional athletic teams on the side. She didn’t have time to keep up with the happenings of old childhood neighbors, except when their demise was playing out in the public arena.When Mecca is asked to step up to help Busy out, her immediate response is a thundering, “No thank you!” He spent years never even acknowledging her existence. Will she turn the other cheek, and help out a man who spent his entire life ignoring her?

    unusually. Welcome to the world of THE LYON'S DEN: The Black Widow of Whitehall Connected World, where the underground of Regency London thrives... and loves.ABACAS WOMANLi-Na lives in a black and white world, painting her feelings onto canvas by day and counting money in the Lyon’s Den at night. She’s found safety in the dark ink and the heavy clack of her abacas, but it is really a life? MAN OF ART Lord Daniel can’t draw worth a damn, but he can sell what he finds. And what he finds is Li-Na, a woman of such sublime talent that he will go to extraordinary measures to capture her art. When she refuses to leave her safe cocoon, he conspires with Mrs. Dove-Lyons to bring her to Cornwall where she will have everything she needs to paint. And if her art requires a more personal connection, then he willingly offers up himself as inspiration. A SLOW SEDUCTION Li-Na will not give up her soul to this powerful man, no matter how many castles he owns. She paints him as a tiger hunting in the jungle. She feels him watching her, protecting her, and tempting her until her canvas is filled with his eyes, his mouth, and his caress. But she cannot surrender the only part of her still alive. Unless being consumed by him is the only way to bring color back to her heart.

    Writing in a lyrical mixture of Spanish and English that is her unique heritage, she meditates on the condition of Chicanos in Anglo culture, women in Hispanic culture, and lesbians in the straight world. Her essays and poems range over broad territory, moving from the plight of undocumented migrant workers to memories of her grandmother, from Aztec religion to the agony of writing. Anzaldua is a rebellious and willful talent who recognizes that life on the border, "life in the shadows," is vital territory for both literature and civilization. Venting her anger on all oppressors of people who are culturally or sexually different, the author has produced a powerful document that belongs in all collections with emphasis on Hispanic American or feminist issues.

    Some of the stories motivate, some are spiritual, and some provide strategies for excellence. All promote positive feelings, encouraging confidence, direction and vision. The stories contained in The Magic of Metaphor focus on values, responsibility, and leadership in all its forms. Specially selected to promote change in people's ideas, attitudes, beliefs, visions and behaviours they act as reframes, challenging and disturbing our existing frames of reference, recharting our accustomed maps of the world, and shifting us away from our limited thinking towards new learning and discovery through the use of effective metaphor. Containing sixteen suggestions (or tips) for effective story telling, advice on organisation, style and story telling skills, and a selection of stories that can be adapted and developed, The Magic of Metaphor is an inspirational sourcebook for counsellors, health workers, psychologists, professional speakers, managers, leaders and NLP practitioners, as well as for teachers, trainers, therapists. Providing tools that assist people in making beneficial changes in their lives, the stories contained in this book will bring pleasure and power to all those that listen to or read them.

    Losing his mother when he is twelve, González must then confront his father’s abandonment and an abiding sense of cultural estrangement, both from his adopted home in the United States and from a Mexican birthright. His only sense of connection gets forged in a violent relationship with an older man. By finding his calling as a writer, and by revisiting the relationship with his father during a trip to Mexico, González finally claims his identity at the intersection of race, class, and sexuality. The result is a leap of faith that every reader who ever felt like an outsider will immediately recognize. 2007 Finalist, Randy Shilts Awards for Gay Nonfiction, Publishing Triangle Winner, American Book Awards, Before Columbus Foundation

    

    Lynch was a British slave owner in the West Indies. He was invited to the colony of Virginia in 1712 to teach his methods to slave owners. He argues that he can ensure that slaves remain slaves for a 1000 years by way of dividing rule, using, age, gender, skin shade and geography, as strategy that appears to have worked with great success.

    His book shows his deep involvement and dedication to my family's art." Roger Gracie - 10-Times Jiu Jitsu World Champion, Greatest Jiu Jitsu Competitor of all-time "Nic covers a lot of topics in The Black Belt Blueprint that I've never seen touched on by other BJJ books, and I've read more than a few: how to train smart, the physical aspects of the art, training for the long term journey rather than how to rep out until your body breaks down. He also looks at the mental approach required to get as much out of BJJ as you can - and trust me, that's a lot!" Oliver Geddes - BJJ Black Belt "The Black Belt Blue Print" is a must have for true students of jiu jitsu. Concise, yet comprehensive, it's the guidebook I secretly yearned for when I began training. With wisdom and experience on every page, this book will enhance your journey in the gentle art." Roy Dean - BJJ Black Belt Written by Roger Gracie's first black belt and founder of the Jiu Jitsu Brotherhood, Nicolas Gregoriades, this is a comprehensive guide to the sport of Brazilian Jiu Jitsu. It features a detailed and holistic approach to the training methods, techniques and concepts which underpin the art.

    This power leaves him with newfound responsibilities, and problems, as he struggles to keep important promises to those around him and those long gone as the world around him begins a slow, painful descent into chaos and darkness as demons begin roaming the lands for the first time in an Age. Wes's power might just be able to make the difference and save everyone, but he's just one boy. Beyond demons and darkness, Wes has to come to terms with the fear that magic, especially his own immense new power invokes in the people of the Kingdom of Strata, as well as the class system that leaves the nobility towering over those they deem beneath themselves. Even if he manages to save the Kingdom, and those around him, will he still be a good person when all is said and done?

    No facility. No machines. Just two dudes and a tribe of thousands. Welcome to November Project’s world takeover.What started 4 years ago as a simple monthlong workout pact between two former Northeastern University oarsmen in Boston has grown into an international fitness phenomenon. November Project espouses free, public, all-weather, outdoor group sweats that turn strangers into friends and connect everyone to the city in which they live. It’s been described as everything from flashmob fitness to “the fight club of running clubs” and a cult. But November Project prides itself on defying categories.In November Project: The Book, Brogan Graham (a.k.a. BG) and Bojan Mandaric, in their own spicy, big-hearted words, chronicle, along with tribe member and writer Caleb Daniloff, their fitness movement’s genesis, evolution, operations, membership, “secret sauce,” and future―and along the way, show you how you can get fit and societally engaged. The book also includes illustrated workouts; the keys to meaningful civic engagement; information on using your city as a gym; advice on starting an NP tribe; tips on growing, sustaining, and invigorating membership through social media; and thoughts on the collective power of community.

    As Chicanos engaged in widespread protest in their struggle for social justice, civil rights, and self-determination, women in el movimiento became increasingly militant about the gap between the rhetoric of equality and the organizational culture that suppressed women's leadership and subjected women to chauvinism, discrimination, and sexual harassment. Based on rich oral histories and extensive archival research, Maylei Blackwell analyzes the struggles over gender and sexuality within the Chicano Movement and illustrates how those struggles produced new forms of racial consciousness, gender awareness, and political identities.Chicana Power! provides a critical genealogy of pioneering Chicana activist and theorist Anna NietoGomez and the Hijas de Cuauhtemoc, one of the first Latina feminist organizations, who together with other Chicana activists forged an autonomous space for women's political participation and challenged the gendered confines of Chicano nationalism in the movement and in the formation of the field of Chicana studies. She uncovers the multifaceted vision of liberation that continues to reverberate today as contemporary activists, artists, and intellectuals, both grassroots and academic, struggle for, revise, and rework the political legacy of Chicana feminism.