You may have tried and failed in the past to make running stick, but never the less you are determined to master it. You may tell yourself that “running is hard”, or “I’m just not a runner”, but the truth is that anybody can learn to run if they have the right approach. You will likely have many questions; “how do I build up my running distance?”, “how do I stay motivated to run?”, “how do I warm up and cool down?”. All of these and more are covered off within the pages of this book along with a step by step guide to building up your running to 60 minutes. There is more to learning how to run than just going out and seeing how far you can go three days a week. Some people will undoubtedly have success with this method, but for most beginner runners it takes a little more guidance and support to truly master the art of running. More and more beginners are deciding to take their first steps and learn how to run. Races are popping up all over the place geared towards beginner runners and it remains one of the most accessible sports around. Learning how to run should be a fun and rewarding experience in itself, not just a means to achieve a goal. Beginner’s Luck is a complete program that teaches you everything you need to build your confidence as a runner. The program itself removes the pressure of having to stick rigidly to a set rate of progress, and instead allows you to progress at your own pace. If you are a beginner runner who would like to learn how to run for up to an hour AND surprise yourself as to how easy it really is, get Beginner’s Luck and start out on your journey today.

    This much anticipated sequel to "Totally Tangled" is just as tangled! Inside, the pages are jam-packed with Zentangle ideas, tips, projects and 60 new tangles.  Zentangle is the perfect exercise to keep that big muscle inside your skull flexible.

    This book shows novice and expert quilters alike new ways of planning, designing, and constructing contemporary quilts. The Modern Quilt Workshop takes you through every step of making a quilt, encouraging you and challenging you along the way. YouÆll learn basic principles of quilt design, as well as new technical skills that will make your quilts more beautiful, more durable, and more fun to make.Never before published, these breathtaking patterns were created to help you learn specific design and technical skills. Want to learn how to piece circles flawlessly? Need to fine-tune your color choices? Confused about how to choose quilting patterns? Follow the step-by-step diagrams and youÆll be mastering new design concepts and innovative techniques with each new project.Each of the 15 quilt projects shows the level of difficulty, lists the skills youÆll learn, and shows how each quilt might look in different color combinations.Design tips in each chapter teach you what to look for in fabrics, or options for how to quilt the quilt.Measurements and yardage requirements are provided for 4 sizes, from baby quilts to bed quilts.Cutting templates, and tips for using them, are included.A thorough section on quilt construction and assembly helps even the first-time quilter learn the basics of cutting, piecing, aligning seams, thread color selection, choosing batting, quilting, and binding. Beginning quilters will love the simple, yet sophisticated, patterns that can turn a pile of cotton fabric into a work of art. Advanced quilters will hone technical and design skills, as well as master new techniques, such as improvisational piecing and working with sophisticated color palettes.Whether you wish to create a treasured family heirloom or a beautiful gift for a friend, these unique patterns will inspire you to try something new.

    A highly stressful lifestyle coupled with the compromises you make in your food choices can result in poor health and diseases that can severely limit your ability to enjoy life. Unfortunately, some of the most delicious foods around, such as fried chicken and French fries, are not good for your waistline nor for your overall well-being, since cooking them requires vast amounts of oil. Nevertheless, you can enjoy the flavor and texture of deep-fried foods without the negative effects on your health with the use of an air fryer. Air fryers were first launched in Australia and Europe in 2010. After becoming a big hit, they were soon released in North America and Japan. Now, you can find air fryers practically in most modern kitchens where they are used to cook everything from chips to samosas. But while air frying can be considered a healthier way of cooking, it doesn’t mean you can eat high-fat foods every day without putting your health at risk. Remember that you still need to exercise self-control and stick to cooking mostly healthy foods if you want to stay fit. If you’ve ever wondered about how air frying works and whether it is indeed better for you, this eBook has all the information you need. It also contains healthy recipes so you and your whole family can enjoy all the benefits of air frying.

    The perfect reference guide to needlework, Embroidery is a comprehensive guide to inspire and inform sewers of all levels. Find advice on which thread, needles, or fabrics work with which techniques, and take a look at an incredible 200 stitches — with levels of difficulty, step-by-step instructions, and ideas on where and how to use them.This practical guide covers sewing tips for dressmaking, needlepoint, and embroidery stitches, with detailed information simply presented in illustration-rich pages. With Embroidery it's easy to find exactly which stitch is right for your next sewing project.

    Fortunately, Simple Soldering proves that does not need to be the case. This handy how-to guide is complete in its exploration of the craft of creating soldered metal jewelry, including tools, techniques, and 20 beautiful projects that beginners and enthusiasts can make at home.Author and teacher Kate Richbourg demystifies basic soldering for any home crafter, showing how to create sophisticated, polished, and professional-looking jewelry pieces through simple soldering techniques. First, she instructs how to set up a jewelry workspace that fits the confines of your budget and living space. Detailed step-by-step instructions walk you through the basic tools and materials you need, plus how to use them. A sample chapter gives a host of introductory exercises that teach solid skills, allowing you to test these techniques on a small scale. Finally, you'll discover 20 finished projects that include earrings, pendants, rings, bracelets, and clasps that may also include bead or wire embellishment.Kate also demonstrates how to combine and layer techniques to gorgeous effect. She also examines common mistakes, shows how to correct or adapt them, and gives advice on when it’s time to start over. Most of all, having taught thousands of classes on soldering, Kate has a "you can do it!" attitude that shines through to help even the most reluctant jewelry maker fire up the torch with ease.Paired with an instructional DVD, Kate’s expert teaching skills will help projects come alive, right in your own studio.With Simple Soldering, the art of metal working one-of-a-kind jewelry is now at your fingertips.

    He left the violence behind for a life of science, raising a family far from the bloodshed of the Corporation. With his wife, Sarah, and son, Michael, he studied the alien Tyr for years, hidden among their complex societies. Their mission should have ended with the arrival of a replacement team. Instead, the Clays’ corporate overlords choose a death sentence: an invasion fleet to conquer the Tyr.This first contact will destroy the Tyr, and only Daniel Clay and his family can help fight back against the drug-fueled conscripts and military might of the invaders. The Clays must help the Tyr from the shadows or be killed by the Tyr who fear them...or by the Corporation they’ve betrayed.But the Clays aren’t the only hidden power.If you like Avatar or V, you’ll love The Tyr Trilogy, a series that combines the wonder, excitement, and drama of top-notch sci-fi.

    The new Professional in Human Resources (PHR) and Senior Professional in Human Resources (SPHR) exams from the Human Resources Certification Institute (HRCI) reflect the evolving industry standards for determining competence in the field of HR. This new edition of the leading PHR/SPHR Study Guide reflects those changes. Serving as an ideal resource for HR professionals who are seeking to validate their skills and knowledge, this updated edition helps those professionals prepare for these challenging exams.Features study tools that are designed to reinforce understanding of key functional areasProvides access to bonus materials, including a practice exam for the PHR as well as one for the SPHR. Also includes flashcards and ancillary PDFsAddresses key topics such as strategic management, workforce planning and employment, compensation and benefits, employee and labor relations, and Occupational Safety and Health Administration regulationsThis new edition is must-have preparation for those looking to take the PHR or SPHR certification exams in order to strengthen their resume.

     A collection of five, full length, stand-alone, Scottish historical romances by New York Times and Internationally bestselling authors. The Captive - by Parris Afton Bonds The mighty Kincairns, once a powerful Highland clan, are now rebels out to destroy the conquering British invaders. Ranald Kincairn, chieftain of the rebels, swears to take his vengeance by stealing his ruthless foe's virgin bride with the intent to destroy her soul. But his captive swears to take her own vengeance by making his own soul her captive. Highlander's Ransom - by Emma Prince He was out for revenge. Laird Robert Sinclair would stop at nothing to exact revenge on Lord Raef Warren, the English scoundrel who had razed his lands and people. Leaving his clan to conduct attacks in the Borderlands, he lives to be a thorn in Warren’s side. When he finds a beautiful English lass on her way to marry Warren, he whisks her away to the Highlands intent on ransoming her to her fiance. She would not be controlled. Lady Alwin Hewett had no idea when she left her home to marry a man she'd never met, she would be kidnapped by a vengeful Highlander. But she refuses to be a pawn in any man’s game. When she learns that Robert has had them secretly wed, she will stop at nothing to regain her freedom. But her heart may have other plans… Too Deep for Tears - by Kathryn Lynn Davis Late 1800s: Three sisters. Three corners of the British Empire. Three lives intertwined… forever. As he travels the British Empire, diplomat Charles Kittridge leaves behind three daughters: Ailsa in the Scottish Highlands; Li-an in Peking, China; and Genevra in Delhi, India. Bound by threads they neither see nor understand, the three sisters are haunted by their absent father--each in her own way. Creative and intuitive, often lost and without hope, they come together through their dreams in times of fear and need. No matter the courage and passion, betrayal and loss they experience, their dreams never leave them. In the end, they believe Charles Kittridge has the power to heal them. But the truth is far more complicated than any of them understand. To Love a Warrior - by Lily Baldwin Destinies unfold. Secrets are revealed. The Isle of Mull will be forever changed. Half Highlander, half Viking, Garik MacKinnon was not born on the Scottish Isle of Mull, but fostered there in his youth. Now, he leaves behind his home, once more bound for Mull. He is ready to answer Robert the Bruce’s call to arms, eager to fight for Scotland’s freedom. He is not prepared for his encounter with Nellore, a shield maiden whose allure defies all reason. Nellore has the strength and skill of a warrior but the heart of a woman. When the men are called away to war Nellore must aid those left behind to safeguard their village against attacks from the MacLeans. She understands her duty to her clan. She is ready to take up arms against the enemy if need be. She is not ready forthe ache that fills her heart when war pulls Garik from her side. Desire ignites and battles are waged as both Nellore and Garik learn what it means to love a warrior. Highland Intrigue - by Ceci Giltenan Lady Gillian MacLennan's clan needs a leader, but the last person on earth she wants as their laird is Fingal Maclan. She can neither forgive nor forget that his mother killed her father, creating Clan MacLennan’s current desperate circumstances. King David knows a weak clan, without a laird, can change quickly from a simple annoyance to a dangerous liability.

    This step-by-step guide walks you through all the techniques used to knit beautiful socks--from buying yarn to working on double-pointed needles, from turning a heel to grafting a toe. It covers knitting socks top-down, toe-up, and flat, explains how to create various heels and toes, and gives you a dozen original patterns for everything from baby booties to knee socks. Whether you're new to knitting or just new to socks, you'll learn the skills needed for a lifetime of creative sock knitting.

    Pretl offers crafters her original method for creating decorative beaded boxes and lids in a wide range of surface designs and shapes. Working only with cylinder and seed beads, needle and thread, crafters can create an impressive array of clever and colorful miniature containers. With step-by-step illustrations and easy-to-follow word graphs and patterns, Pretl leads the reader through the techniques for creating three-sided, five-sided, and six-sided rectangular, square, and stacked boxes. Four-color photographs of each of the 12 designs introduce each set of instructions. Detailed drawings illustrate the beading techniques.

    This book shares the bakery chefs' recipes for a range of deliciously light cupcakes with pretty buttercream frosting and muffins in a variety of flavours.

    The kaleidoscope effects occur spontaneously, thanks to the ingeniously simple 'Stack-n-Whack'(R) cutting technique. By stacking identical repeats of fabric, quilters can efficiently cut the pieces needed for all the blocks. Each block will be unique and unexpected, keeping the quilting experience fresh and exciting! With over 200 how-to illustrations and dozens of color plates. Designs include the classic LeMoyne Star, Hybrid Lilies, Kaleidoscope Pinwheel, Hexagon Star, Diamond Ring, Morning Star, and others, all pieced with construction methods that eliminate set-in seams and ensure quick, successful results.

     Every great novel and movie follows a common narrative pattern known as the Hero’s Journey. In this book, for the first time at such level of detail, independent writers can have a look into the Hollywood’s manual on how to create a classic. Make no mistake about it: This is not just another popular take on the subject. This is it. All the 195 plot milestones found in the greatest stories of all times are outlined here—clearly, exactly, concisely. If you are writing a novel or a script, don’t run with disadvantage: Step into this mythical landscape and follow your favorite heroes along The Ultimate Hero’s Journey, as you discover the master structure of timeless storytelling.

    This unique approach to slimming is based on a revolutionary concept - that of 'Free Foods' - foods you eat in any quantities, whenever you're hungry. And they aren't just typical diet staples such as lettuce and low-fat cottage cheese. Free Foods include pasta, rice, lean meat, fish, poultry, and fresh fruit and vegetables. Fancy a big plateful of vegetable curry with unlimited rice, or a pile of pasta with a spicy tomato sauce? How about a monster jacket potato with a tin of baked beans? Or a meaty tuna steak with a heap of ratatouille? Recipes such as Farfalle and mixed bean salad, Mild and creamy chicken curry, Fragrant pilaff, and many more besides, can be eaten as Free Foods when you are Food Optimising. Gone are the days of feeling as though you are missing out!