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.

    Hilarious yet informative look at pregnancy from one of Australia's funniest writers

    Covering the best practices for raising and caring for children with Down syndrome through age five, this book is invaluable to new parents who have welcomed a baby with Down syndrome into their lives. This new edition incorporates the latest scientific, medical, educational research, and practical information available, as well as parents' suggestions and feedback. Existing chapters have been revised, some completely rewritten by new authors, and in keeping with its parent-friendly reputation, most of the book's contributors are parents of children with Down syndrome Chapters cover: - What Is Down Syndrome?: A primer on the causes, characteristics, and diagnosis, including the latest information on genetics and prenatal testing;- Adjusting to Your Baby: Advice from an experienced mother on coping with common emotions and announcing the news to friends and family;- Medical Concerns & Treatments: An overview of possible health issues including celiac disease, sleep apnea, diabetes, reflux, and skin problems, with an emphasis on detecting signs early for needed treatment;- Daily Care: The gamut of care from feeding to bathing, with expanded information about toilet training;- Family Life: The impact on siblings and couples, discipline issues, and new material to help everyone understand that a child's behavior is a form of communication;- Development & Learning: Expectations about development plus new material on variability in development, learning styles, using reading todevelop language, memory strengths and weaknesses, and using play to encourage learning;- Early Intervention: An overview of services and therapies for babies & toddlers with new information on the transdisciplinary approach, providing services in the natural environment, transitioning preschool, and common questions & answers;- Legal Rights & Financial Issues: Explains your child's educational and legal rights, and financial information, including the latest on federal education and civil rights laws, sources of financial assistance, health insurance, trusts, and guardianship.Full of new photos, parent statements, updated and expanded resources and reading lists, this build everything parents need to build a bright and healthy future for their child with Down syndrome.

    Melissa Stanton’s The Stay-at-Home Survival Guide is an all-encompassing, truth-telling how-to book that addresses the many practical and psychological issues facing stay-at-home moms today.How do you create time for yourself? Is there really time to do it all (feed the kids, keep them busy, clean the house, balance the checkbook, and take a shower)? How do you deal with the absence of the “professional you"?An invaluable resource for mothers, The Stay-at-Home Survival Guide includes interviews with stay-at-home moms, discussions with experts (family therapists, educators, medical specialists, career counselors), checklists to help you make the most of your time and keep you balanced, and Melissa Stanton’s own experiences leaving a career as an editor for People magazine to become a stay-at-home mom herself.

    Chapter 1.The birth you want: what motivates the willing woman?Chapter 2.Reality hurts: birth in the labour-bypass eraChapter 3.It’s a fine line: reframing pain in labourChapter 4.Approaching labour: what pain type are you?Chapter 5.Crisis of confidence: when self-belief crumblesChapter 6.The right support: who will get you through?

    By following Calorie Restriction, a revolutionary diet that provides the body with fewer calories than is traditionally required, people are getting dramatic benefits. Now, with The CR Way, you too can slow the aging process; protect against cardiovascular disease, cancer, and diabetes; and increase your energy and mental capabilities. And, if needed, you'll lose weight and keep it off.Paul McGlothin and Meredith Averill, leaders of the Calorie Restriction Society, provide quick and easy menus and recipes so delicious that you will wonder why you ever wanted to eat more than you need. And for those who want some of the benefits without sacrificing all the calories, the authors will show you how to plan a diet that works for you. Groundbreaking and controversial, The CR Way is your key to a happier, healthier life.

    But the reality is, your pregnancy might be a sweaty, moody rollercoaster, and your children will almost certainly spend the first few years of their lives covered in food, tears and worse. And the experience is no less magical for it. In this no-holds-barred collection of essays, prominent women authors, journalists and TV personalities explore the truth about becoming mothers. Covering topics from labour to the breastapo, twins to IVF, weaning to post-birth sex, and with writers including Cathy Kelly, Adele Parks, Kathy Lette and Lucy Porter (and many more), Things I Wish I’d Known is a reassuring, moving and often hilarious collection that will speak to mothers - and mothers-to-be - everywhere.

    Drawing on principles developed by the educator Dr Maria Montessori, The Montessori Baby shows how to raise your baby from birth to age one with love, respect, insight, and a surprising sense of calm. Cowritten by Simone Davies, author of the bestselling The Montessori Toddler, and Junnifa Uzodike, it’s a book filled with hundreds of practical ideas for understanding what is actually happening with your baby, and how you can mindfully assist in their learning and development. Including how to:Prepare yourself for parenthood–physically, emotionally, intellectually, and spiritually.Become an active observer to understand what your baby is really telling you.Create Montessori spaces in your home, including “yes” spaces where nothing is off-limits.Set up activities that encourage baby’s movement and language development at their own paceRaise a secure baby who’s ready to explore the world with confidence.

    

    The candour...is rare and gripping' Matt Dickinson, The TimesIt was the story that shocked the world: Russian athletics was revealed to be corrupt from top to bottom, with institutionalised doping used to help the nation's athletes win medals they did not deserve. But the full story of the couple who blew the whistle has never been told - until now. When Russian anti-doping official Vitaly Stepanov met the young 800m athlete Yuliya Rusanova, for him it was love at first sight. Within two months, they were married. But there was a problem – in fact, there were lots of problems. She admitted she was doping and that everyone else was doping, and she let him know that she came from a dark place …   It could all have brought a very swift end to a very hasty marriage, but gradually the Stepanovs began to realise that whatever you did, the system in Russia was stacked against you. In the end, the only ones they could rely upon were each other. Fully aware of the risks they were taking, they decided to turn the tables on those who had manipulated them and cheated the sporting world.   The result of their investigative work sent shockwaves around the planet and led to Russia’s athletes being banned from world sport, while the Stepanovs themselves had to go into hiding. The Russian Affair is a gripping true-life drama that at times reads like a spy novel and at others like an epic love story. But, at the centre of it all, is a quietly determined couple who knew that if they stood together they could shine a light on a corrupt system and bring it crashing to the ground.

    I began developing my Weider System back in the 1930s and continue to refine and add new Weider Training Principles to it. You can rely on the information I present in this book to improve your physique. Good luck! -- Joe Weider On Instinctive Training One of the most fundamental secrets of successful bodybuilding is getting to know your body and how it reacts to various training and nutritional practices. Unless you have finely honed your instinctive training ability, it will take many weeks, even months, to evaluate each experiment. It definitely pays to master the Weider Instinctive Training Principle. -- Franco Columbo, two-time Mr. Olympia On Progression The key to building massive, powerful muscles is to doggedly increase the training weights you use. But it is only good to increase training poundage if you do so in perfect form. There is a direct correlation between the amount of weight you use with perfect biomechanics in an exercise and the mass of muscles that move that weight. -- Lee Haney, three-time Mr. Olympia On Muscle Confusion Once I reached the advanced level of bodybuilding and started entering competitions, I discovered that I quickly became bored with a set training program. I began to use the Weider Muscle Confusion Principle, changing to a new and more challenging routine every time I came into the gym to bomb a particular body part. -- Lou Ferrigno On Supersets Since supersets constitute a big jump in training intensity, I always tell bodybuilders new to the Weider Supersets Training Principles to experiment with supersets, compounding movements for the biceps and triceps, or forearm flexors and forearm extensors. -- Albert Beckles, IFBB World Pro Grand Prix Champion

    The book offers expert tips and simple plans for reshaping a woman's body quickly and easily. It reveals the powerfoods a woman should put on her plate every day and has a workout plan that delivers results in just 15 minutes a day. The plan also helps a woman:- flatten her belly- tone her legs- tighten her butt- improve her skin and hairA woman's posture, her pride, her personal power --they all go together. Look Better Naked shows a woman how to be the best possible version of herself that she can be.

    In "Oh Boy, You're Having a Girl," Brian, a father of three girls, shares his tactics for surviving this new and glittery world. From baby dolls and bedtime rituals to potty training and dance recitals, he leads you through all the trials and tribulations you'll face as you're raising your daughter. He'll also show you how to navigate your way through tough situations, like making sure that she doesn't start dating until she's fifty.Complete with commandments for restroom trips and properly participating in a tea party, "Oh Boy, You're Having a Girl" will brace you for all those hours playing house--and psych you up for the awesomeness of raising a daughter who has you lovingly wrapped around her little finger.

    He has a full-time job and a wife and child and he's trying to shoot a level par round within the year. When he started the challenge he couldn't break one hundred. So he's trying to take thirty-three strokes off his game in one year and he asked me to find out your opinion on that.' Sam Torrance laughed, then slowly contemplated the question. 'Well, you can tell him from me to dream on.' Meet John Richardson, a regular bloke who enjoys a round of golf in his spare time. That is until he sets himself the challenge of playing a level par round within a year. With no natural talent, precious little time and no fitness level to speak of, can John pull it off? In spite of Sam Torrance's scepticism, John remains resolute and so begins an exhausting but exhilarating year of living, breathing, eating and sleeping golf. A rollercoaster ride from beginning to end, "Dream On" is funny and inspirational, and a must for any golfer who dreams of improving their game.

    Still broody, but not really wanting to add to her family, she realised that becoming a midwife was her true vocation. It was a long journey to get the education and qualifications she needed, especially with a young family, but she was determined and never doubted her decision. Following her training, she spent two years working within the NHS, but her naturally independent spirit fought against the constraints of the system and fourteen years ago she decided to set up on her own. Virginia works with mothers who want to give birth at home naturally, something which Virginia believes in passionately. 350 births later, Virginia still loves what she does.The Baby's Coming is Virginia's memoir and tells the stories of her training as a midwife as well as some of the most memorable births: the most dramatic, the most touching. Virginia particularly remembers the births of her own grandchildren whose arrivals in the world were some of the most special moments for her as both a midwife and grandmother.