Ultrafit coach Thomas Chapple shows how with this practical guide. Based on the idea that success depends on the extent to which cyclists build their foundation of aerobic fitness, or their "base," for the road ahead, the book explains step-by-step how to build a bigger aerobic engine, work up to higher volumes, and make significant improvements in strength, endurance, and speed.

    Essential Oils provide us with an alternative solution to regaining control of our healthcare needs. As survivalists and preppers one of the things we must include in our strategies is the ability to tend to our sick and injured without the advantage of having modern medicine available to us. The use of Essential Oils is something that we can begin using now, which will increase the quality of your life before a disaster strikes. These notes will serve as a quick flip guide of the most important things to remember about using Essential Oils. This may come in handy should SHTF and serve as a backup for the audio files you may not be able to listen to.Oils Covered Are:Frankincense, Oregano, Lemon, Melaleuca, Lavender, Peppermint, Basil, Birch, Cinnamon Bark, Clove, Coriander, Cypress, Geranium, Helichrysum, Melissa, Wintergreen, Ylang Ylang, Eucalyptus, Wild Orange, Grapefruit, Lemongrass, TerraShield, Bergamot, Black Pepper, Cilantro , Cassia, Clary Sage, Fennel, Ginger, Myrrh, Patchouli, Roman Chamomile, Rosemary, Sandalwood, Thyme, Vetiver, White Fir, Dill, Tangerine, Spearmint, Whisper, Zendocrine, Solace, Rose, Jasmine, DDR Prime, InTune, Breathe, DigestZen, OnGuard, DeepBlue, Purify, Elevation, Serenity, Balance Marjoram, Aroma Touch, Citrus Bliss, Slim & Sassy, Lime, Past Tense, Coconut OilThese are the notes from a special Essential Oils 5 day class. Bonus links to the downloadable MP3s from the class are available inside.

    Frazer's business interests are multi-national and his wealth extraordinary. But he has become corrupt, selling arms to the Chinese, extorting what he needs from people by violence and blackmail. Eva Cunningham, undercover agent-turned-heroin-junkie, has reason to hate Fraser And her old friend Cassie Stewart, now a high-flying venture capitalist in the City, also finds herself involved in the game to trap Frazer. A game which will end in a terrifying hunt-to-kill pursuit in the jungles of Vietnam.

     Garrett Walker is a warrior. For the last decade and a half he’s been continuously at war –combat rotation after combat rotation. He’s a veteran of the close fight. And he’s taken a great many lives. Yet, all that combat and all those deaths were in the service of his country. Now, that’s about to change. Since their college days, Garrett and his identical twin have been estranged. They were both in love with the same woman, and she chose Garrett’s brother. So Garrett chose the Navy SEALs. Then, following the death of their younger brother, also a Navy SEAL, yet another tragedy strikes the Walker family. The twin is caught in the web of a Russian Mafia organ-theft ring. He was just another business man in Las Vegas on just another business trip. Then drugged and alone, strange men enter his hotel room and crudely remove his kidneys. It’s a rare crime, but one that happens more than is reported. For those in the black-market organ trade, easy pickings right? But they didn’t count on the resiliency of the one twin, nor the rage of the warrior twin. Together, they embark on a mission. Together, they put all the rules to aside bring about the ultimate Act of Revenge. About the Author Dick Couch. Navy SEAL, Combat Veteran, CIA Case Officer, New York Times Best Selling Author–with eighteen books to his credit. During the Global War on Terror, Dick Couch alone has been allowed to embed with the component commands of the US Special Operations Command. Dick Couch alone has tracked the SEALs, Green Berets, Rangers, and Marine Special Operators as they trained for war–and written extensively about this training. Now after eight books of special-operations nonfiction, Act of Revenge marks his return to fiction.

    She is married to a successful, loving husband but somehow she requires more attention than this fine upstanding man can offer. She plays hard; in fact she is a playa in her own right. But Grace forgets that Game recognizes Game when she runs into Sonia, her husband’s best friend. This is the tale of Grace’s extra-marital love affair, love and support of good friends, and lessons learned along the way.

    John Fitzgerald Adams, a charming liar and womanizer who is convinced that he is the bastard son of JFK, runs for President in a campaign organized and financed by a foreign secret service. A darkly entertaining study of sex and power in the era of the Clinton White House.

    But when a senior officer has a messy affair, it falls to Reim to do the clearing up. It should be a straightforward job. Lean on a few people to get them to shut up. Intimidate neighbours, bribe officials and appeal to the socialist conscience of Party members. But when Reim starts his interrogations, he realises his boss is hiding more than just a lover. Lieutenant Reim begins to investigate his superior—and what he uncovers puts his own life at risk. Cracking DDR crime from the author of the East Berlin Series

    With comfort-food recipes gathered from across America as well as 46 other countries, you'll find homemade classics along with dishes that may be difficult to pronounce, but are easy to enjoy. And nearly all 440 of these simple and economical recipes are made from ingredients available in most local groceries, so you can delight your family and friends again and again. As you turn the more than 340 pages of this charming book, you'll discover recipes for real food cooked by real people around the globe—dishes for every occasion and every taste. Enjoy a traditional British Sunday dinner, or delight your family and friends with a delicious Finnish glass cake. You may even want to whip up a batch of Brigham Young's favorite buttermilk donuts. You'll find savory soups to sweet treats, creamy casseroles, entrées with a little bit of kick, and dishes that younger taste buds will like. But perhaps your favorite part of this delightful book will be the stories behind the recipes—snippets that will bring a smile, and maybe even inspire you to start a few new traditions. So pull out the pans, fire up the stove, and create some new favorites with the abundance of appetizing ideas found in your Worldwide Ward Cookbook. 9.5" X 11", 342 pages ISBN 978-1-59811-779-0

    The resulting pairs cover such subjects as "Scruples/Saints," "Hypocrisy/Precision," and "Anger/Generosity." The wisdom and startling turns we've come to expect from Dunn are everywhere in the ninety miniatures (forty-five pairs) that comprise this volume.

    With the assistance of his most trusted agent, Robert Wallets, Banquo recruits Peter Johnson, a dissolute, morally bankrupt liberal news journalist, to travel to Iran. Johnson poses as a sympathetic reporter writing a piece on the country’s nuclear facilities. His mission: to kill the scientist. Like many elaborate plans, Johnson’s assassination attempt fails. The journalist falls into Iranian hands and is tortured to confess—a staggering security crisis for the United States. Aided by Wallets and the battle-hardened Marjorie Morningstar—the CIA operatives who trained him—Johnson escapes from Iran.Now back in the United States, Johnson helps Banquo and his CIA cohorts lead a team of federal agents and New York City officials in tracking down a group of suspected Iranian terrorists in New York who are planning to commit nuclear terrorism by dispersing a highly radioactive material throughout the city streets and subways. When Johnson’s only daughter is kidnapped by the Iranians, he and Banquo must race against time to save her...and the City of New York.

    With step-by-step instructions on how to choose, set up, and modify your own charcoal, gas, or electric smoker, Jeff guides you through your smoking session with the patience that is unique to an experienced pitmaster. Once you've chosen your smoker and got the knack of some basic techniques, Jeff encourages you to cut loose and experiment to develop your own smoky sensations. Best of all, you can use your basic backyard grill to give smoking meats a try, then decide whether to invest in a smoker.

    His employer, Advanced Research Technologies, is racing to beat foreign competitors to market with their solar power storage prototype. They have potentially hundreds of millions of dollars in revenue to gain—and, as it turns out, everything to lose. As the day for testing the prototype rapidly approaches, the danger to those involved in the project increases. Robert is forced to leave his lighthearted life behind and focus on protecting the prototype—and keeping himself alive.

     Celebrated for his "palm-sweating tension" (Christopher Lehmann-Haupt, The New York Times) and "rare insight" (Cleveland Plain Dealer), Gerald Seymour has scored bull's-eye after bull's-eye with readers and critics. Now, crackling with suspense and finely realized characters, Dead Ground floodlights an East German Stasi as chilling at the collapse of the Communist world as it was throughout its reign of terror. One frozen night, Tracy Barnes witnesses the killing of her lover by the secret police. Years later, when the Wall has crumbled and old enemies have become new friends, Tracy encounters the murderer and plans to make him pay. But in a country still at war with itself, Tracy finds that she is being played as a pawn in a far bigger game of revenge that reaches all the way to Moscow. In Dead Ground, exposing some uncomfortable truths behind one of recent history's most important political transitions, Gerald Seymour shows himself to be a truly unique talent.

    Forced to become a “Sparrow”—a spy trained in the art of seduction to elicit information from unsuspecting marks—she’s been assigned to Nathaniel Nash, a CIA officer who handles the organization’s most sensitive Russian intelligence. The action in The Red Sparrow Trilogy careens between Russia, France, Hong Kong, Turkey, Greece, Italy, and the United States as these two young intelligence officers, trained in their respective spy schools, collide in a charged atmosphere of deception and a forbidden spiral of carnal attraction that threatens both their careers and consumes intelligence agencies from Moscow to the highest offices in the US government. In each book they confront not only the shadows and intrigues of the Russian and American intelligence networks but highly trained, cold-blooded killers assigned to destroy them. With a plot ripped from tomorrow’s headlines, and written with sophisticated brio, The Red Sparrow Trilogy has been hailed as a monumental accomplishment “as suspenseful and cinematic as the best spy movies” (The Philadelphia Inquirer); “fans of the genre’s masters including John le Carré and Ian Fleming will happily embrace Matthews’s central spy” (USA TODAY). Collected together, the three novels form a stunning masterwork of suspense, intrigue, sex, and violence.

    We provide strategy for every action-packed mission.Learn everything there is to know about the three playable characters, Michael, Franklin, and Trevor. Each character has his own personality, motivations, and skillsets.Mission maps identify key objectives, specify targets, and chart the fastest path to success.Complete coverage of all off-mission activities and sophisticated mini-games.Our maps cover every square mile of this enormous world that’s bigger than Red Dead Redemption, Grand Theft Auto IV, and Grand Theft Auto: San Andreas combined.