It helps to make walking for fitness part of your lifestyle and not just a fly-by-night fad. Done the right way walking a minimum of 10,000 steps a day should become a cornerstone of a fit and healthy lifestyle and this book gives a plan to make that happen.Here are just a few things that are covered in this awesome little fitness ebook:- The Origin of the 10,000 Steps Habit- How Far Is 10,000 Steps?- 13 Health Benefits of Step Walking- 4 Walking Items that can help you Get Started- Creating a Walking Plan that REALLY Works- 16 Shortcuts Hacks "Pad" Your Daily Step Count- Make your Own Warm Up and Cool Down Routines- 6 Obstacles That can Derail a Walking Habit (and Their Solutions)- Power Walking: How to Turn 10,000 Steps into a Dynamic Activity- The Importance of Injury Prevention

    Forty-four million Americans suffer from low bone mass, and osteoporosis is responsible for more than 1.5 million fractures annually. Drugs and surgeries can alleviate pain, but study after study has shown that exercise is the best treatment, specifically low-impact, bone-strengthening exercises—hence, yoga.In this comprehensive and thoroughly illustrated guide, Loren Fishman and Ellen Saltonstall, who between them have seven decades of clinical experience, help readers understand osteoporosis and give a spectrum of exercises for beginners and experts. Classical yoga poses, as well as physiologically sound adapted poses, are presented with easy-to-follow instructions and photographs. The authors welcome readers of all ages and levels of experience into the healing and strengthening practice of yoga.

    Howard Murad, M.D., FAAD is one today's foremost authorities on health and skincare, and his philosophies have helped men and women around the world look and feel as young and healthy as possible. With The Water Secret, Dr. Murad shares a new, scientifically proven strategy, cultivated over years of practice and treating over 50,000 patients, to help you look and feel better from the inside out.The Water Secret will:• Reveal groundbreaking secrets to help you take years off your looks, feel better and healthier• Debunk health myths through cutting-edge research and tell the truth about how inflammation, hydration, and other factors really affect your health• Explain how damaged cells that leak water can sabotage your looks• Introduces an integrated, multidisciplinary "Inclusive Health" approach to help optimize cellular strength• Give you a complete 10-step action plan with recipes and meal plans to start you on the path to clear skin, fewer wrinkles, more energy, and better overall healthDiscover The Water Secret and learn to take control of the process of aging by improving the health of every cell in the body. Begin the program and you will see and feel the difference your healthy new lifestyle will make in as soon as one week!

    The Haywire Heart is the first book to examine heart conditions in athletes. Intended for anyone who competes in endurance sports like cycling, triathlon, running races of all distances, and cross-country skiing, The Haywire Heart presents the evidence that going too hard or too long can damage your heart forever. You’ll find what to watch out for, what to do about it, and how to protect your heart so you can enjoy the sports you love for years to come. The Haywire Heart shares the developing research into a group of conditions known as “athlete’s heart”, starting with a wide-ranging look at the warning signs, symptoms, and how to recognize your potential risk. Leading cardiac electrophysiologist and masters athlete Dr. John Mandrola explores the prevention and treatment of heart conditions in athletes like arrhythmia, atrial fibrillation and flutter, tachycardia, hypertrophy, and coronary artery disease. He reviews new research about exercise intensity and duration, recovery, inflammation and calcification, and the ways athletes inflict lasting harm. These heart problems are appearing with alarming frequency among masters athletes who are pushing their bodies harder than ever in the hope that exercise will keep them healthy and strong into their senior years. The book is complete with gripping case studies of elite and age-group athletes from journalist Chris Case—like the scary condition that nearly killed cyclist and coauthor Lennard Zinn—and includes a frank discussion of exercise addiction and the mental habits that prevent athletes from seeking medical help when they need it.Dr. Mandrola explains why many doctors misdiagnose heart conditions in athletes and offers an invaluable guide on how to talk with your doctor about your condition and its proven treatments. He covers known heart irritants, training and rest modifications, effective medicines, and safe supplements that can reduce the likelihood of heart damage from exercise. Heart conditions affect hardcore athletes as well as those who take up sports seeking better health and weight loss. The Haywire Heart is a groundbreaking and critically important guide to heart care for athletes. By protecting your heart now and watching for the warning signs, you can avoid crippling heart conditions and continue to exercise and compete for years to come.

    But weight loss is a different story. Because you run, you may think you can eat whatever you want and still drop pounds. Unfortunately, that's not true. Running is only half the equation. You have to look hard at what and how you eat, too. Conventional dieting wisdom tends to leave runners hungry, tired, and overweight.Let Runner's World Essential Guides: Weight Loss lead you through the minefield of dieting by showing you everything you need to know to shed pounds without losing steam on the run. The editors of Runner's World, the foremost authorities on running on the planet, have collected the best information about weight loss on the run, answering questions such as: What are the 8 Golden Rules of Weight Loss? What should you eat to boost your metabolism? What are the best foods to eat for breakfast, lunch and dinner to optimize weight loss? Weight-loss myths are debunked. And you'll get simple ideas for pre- and post-workout snacks as well as delicious, ridiculously easy-to-make recipes like a healthy hamburger and Angel Cake so that you'll have the fuel you need to run and the knowledge you need to shed pounds and keep them off once and for all!

    The book offers insight into 21st century modern healthcare and the state of society. You will laugh, cry, and question your beliefs about the healthcare system and patients. Read this before you go to the doctor next and share this information with your family. Throughout the United States stories like these are unfolding each day as you witness the stress of physician training and the ups and downs of the physician's and patient's lives. Dr. Brandon Green is a pseudonym, or pen name, for author who wishes to remain anonymous. He is an Attending Surgeon at an inner-city Level 1 Trauma Center. The author's goals for writing this book include the following: 1.Create awareness and discussion about today’s healthcare and society. 2.Raise money with 30% of profits from the sale of this book being donated to healthcare non-profit organizations such as the American Cancer Society, the American Heart Association, and any current global medical pandemic funds. 3.Therapy for the author to recount the intern year, which was more stressful and educational than ever imagined. Unexpected emotions occurred and life lessons were taught beyond the surgical training. The short stories are real occurrences that happened to the author and his other two co-interns in one residency year. The author broke ties with the publisher who wanted to adjust the stories to meet societal norms, and now the work is being self published with profits as above going to charity instead of a large publishing company. The names and locations have been changed to provide privacy protection and follow HIPPA guidelines. The author hopes to continue dialogue and discussion on stories from behind the scenes at hospitals, clinics, and in the operating rooms. It's beneficial to communicate with colleagues and other healthcare professionals and staff running into similar circumstances on a day to day basis. Please visit DIARYOFAHO.COM and email your stories to be published on the website and social media.This is a work of sociology, psychology, medicine, surgery, dealing with the public, putting others ins front of yourself, and self-reflective learning. Any story will be accepted and uploaded into the blog and social media. Stories will be screened for HIPPA compliance prior to publishing online. Thank you for taking the time to read and understand what’s happening in modern healthcare training.

    High vitality, optimal health and sustainable strength can only be achieved by a properly-informed plan to understand, identify and conquer the enemies of our wellbeing. The only way to sustain a healthy, vigorous life is to make long-term lifestyle changes—across the board, be it through nutrition, resistance training, cardio or stress management. Strong Medicine shows you how to achieve an utter and complete physical and physiological transformation in 3 months without any draconian training or concentration camp nutrition. Discover how to go from unhealthy and uncertain into ever-improving levels of health, wellness and fitness… Using the intersection of cutting-edge science and real-world medicine—melded with high-level athletics, results-producing coaching and elite military-preparedness training… "Strong Medicine is flat-out amazing. If you ever wanted to take your training and your nutritional theory to an elite level—better than 99.9% of certified personal trainers—this is the book for you. It's all in here: genetics, gut bacteria, cutting-edge stress biology, molecular nutrition...even better, the ‘deep science’ is all explained so clearly (with charts, key points, photos and diagrams) that it's almost impossible not to understand and absorb it all fully. An automatic classic in the field, which will surely prove impossible to surpass. I bow down to the Doc and to Marty!"—Paul Wade, author, Convict Conditioning and Explosive Calisthenics “Strong Medicine by Chris Hardy, D.O. and Marty Gallagher is an exhaustively researched, clearly written, and practically useful guide to improving your health. Improving health is fundamentally different than treating disease. This book represents the future of healthcare in our country. It requires the patient to assume responsibility, learn the basics, and then enhance their health through diet, exercise, sleep, and mindfulness. If you are looking for a quick fix, this is not the book for you. If you understand that there is no quick fix, then read this book and trust what you read. The information is accurate and relevant, simple to understand, and actionable.” —Patrick Roth, M.D., author of The End of Back Pain: Access Your Hidden Core to Heal Your Body, Chairman of Neurosurgery at Hackensack University Medical Center and the director of its neurosurgical residency training program. “Strong Medicine by Dr. Chris Hardy and the legendary Marty Gallagher is a declaration of unconventional and asymmetrical war against mortality. The authors' weapon of choice is information, relayed masterfully in the form of an easy-to-understand and richly illustrated owner’s manual of sorts. This is an owner’s manual that is chock full of insights for every level, from the seasoned physician to the absolute layman who is new to fitness. For the grizzled coach who doesn't have medical training, Strong Medicine lays out crucial performance concepts like ‘hormetic dose’ in ways that are easy to understand regardless of your background. Dr. Hardy continues with insights into diet, nutrition myths, biochemistry demystified, intestinal fine-tuning, the chronic stress connection with disease, and then passes the baton to Marty Gallagher, who unleashes a plethora of exercise and training tips that are centered around five basic exercise categorie

    Becoming Ageless presents a three-month, detailed diet and exercise plan to create a leaner, more muscular and happier you. Developed by business mogul and fitness buff Strauss Zelnick--founder of the private equity firm Zelnick Media Capital and president and CEO of Take-Two Interactive, the company behind blockbuster video games such as Grand Theft Auto and NBA2K-- the strategies contained in Becoming Ageless are the same tactics that allowed Zelnick to evolve from a skinny, out-of-shape business executive (a workaholic wunderkind who headed the film studio 20th Century Fox in his early 30s) to one of the world's fittest and most physically active executives who reached his best-ever shape in his late 50s! "If you believe my fitness buddies," Zelnick writes, "I have a body that's aging in reverse...And Becoming Ageless is filled with the amazing tips and unique principles you'd find if you trained with me."

    Now, in How You Stand, How You Move, How You Live, leading Alexander Technique master teacher Missy Vineyard sheds a completely fresh light on this revolutionary method and, in the process, offers path-breaking insight into the mind-body connection. Vineyard thoroughly explains and teaches the central skills of the AT through simple self-experiments, and she offers engaging stories of students in their lessons to show its effective application across a range of disciplines, including the performing arts, athletics, health, psychology, and education. How You Stand, How You Move, How You Live introduces us to a world within ourselves that we know surprisingly little about--and thereby helps us to understand why we often cannot do what we should be able to do, why we harm ourselves with chronic tension and anxiety, and why our thoughts often seem beyond our control. Vineyard is also the first AT teacher to draw on cutting-edge research in neuroscience and to synthesize those findings with AT theories and techniques. She fully illuminates the benefits to be reaped by mastery of the Alexander Technique, which include: Release from acute or chronic physical pain Enhanced mental attention and focus Reduced anxiety Improved balance and coordination Relief from tension and stress Increased ease and efficiency performing precise movement skills

    The new edition of Serious Strength Training presents-scientifically based guidelines for periodization workouts,-new information on incorporating popular bodybuilding systems into the periodization plan,-80 exercises that cause the greatest stimulation in the muscles,-a nutrition periodization program that explains how to meet the body's changing dietary needs during each phase of training.Serious Strength Training begins by outlining the basic scientific principles of training for strength and muscle mass--what happens to the body during training and why. Then it sets detailed guidelines for program design, explaining how to calculate training volume, intensity, rest intervals, number of exercises, and loading patterns. Lead author Tudor Bompa demonstrates how to use periodized workouts to peak at optimal times by manipulating six different training phases: anatomical adaptation, hypertrophy, mixed, maximum strength, muscle definition, and transition.This edition also presents a revolutionary metabolically based approach--created by Maura Di Pasquale, an internationally renowned physician--that allows readers to structure their diets to meet their individual metabolic profiles.Serious Strength Training includes programs for strength trainers and bodybuilders as well as for those with special needs and interests. Scientifically sound and research-based, it's also ideal for strength and conditioning experts and exercise scientists who want to know the best methods for developing greater muscle power and mass.

    The nation’s most trusted authority on heart-healthy living presents the fourth edition of this classic cookbook, with the most up-to-date information on heart health and nutrition—including the effects of saturated and trans fats and cholesterol—and 50 exciting new recipes.American Heart Association Low-Fat, Low-Cholesterol Cookbook offers more than 200 delicious, easy-to-prepare dishes, including:•Fresh Basil and Kalamata Hummus•Elegant Beef Tenderloin •Tilapia Tacos with Fresh Salsa•Garlic Chicken Fillets in Balsamic Vinegar •Peppery Beef with Blue Cheese Sauce•Thai Coconut Curry with Vegetables•Sweet Potatoes in Creamy Cinnamon Sauce•Pumpkin-Pie Coffeecake•Streusel-Topped Blueberry Bars•Key Lime Tart with Tropical FruitThe perfect companion for today’s healthy cook, this indispensable cookbook will help you put delicious food on the table and make the best choices for your heart’s health.From the Hardcover edition.

    Developed by CrossFit Endurance founder Brian MacKenzie and featuring instruction from some of the world's top endurance and CrossFit coaches, Power, Speed, ENDURANCE unveils techniques, drills, and training strategies that will optimize your performance and overall work capacity while decreasing your susceptibility to injury.Through thousands of step-by-step color photographs and detailed narrative, Power, Speed, ENDURANCE breaks down proper running, cycling, and swimming mechanics like never before. MacKenzie's unique system of building strength, speed, and power is aimed at reaping continual results, without injury. In fact, he devotes an entire chapter to the "broken down" athlete, equipping you with the knowledge to prevent, repair, and treat injuries brought on by poor mechanics and tight overworked muscles. In addition, MacKenzie outlines a straightforward approach to nutrition, hydration, and electrolyte balance that will increase your energy, boost your performance, and accelerate your recovery.Whether you're a self-trained athlete looking to compete in your first endurance event, a seasoned competitor looking to reach your highest potential, or a CrossFit athlete looking to increase stamina, Power, Speed, ENDURANCE will help you reach your goal.In this book, you will learn how to: develop proper running technique using the Pose Method properly fit yourself on a bike improve cycling mechanics on a road, time-trial, and mountain bike swim effortlessly and improve freestyle-stroke mechanics through skill-based drills and exercises accelerate work capacity and minimize fatigue by building muscle, speed, and power incorporate a CrossFit Endurance strength-and-conditioning program into your training routine maximize nutrition, hydration, and electrolyte balance to improve performance and body composition prevent, repair, and treat nagging injuries associated with endurance sports and improve range of motion using Starrett's Movement and Mobility Method

    It’s about right eating, right drinking, right rest, right practice, right exercise at the right time, right motivation, right inspiration, right attitude and right lifestyle. If you don’t have that righteous set of abs in place, it’s because you have failed in one or more of these areas.With his 25-plus years of rugged research and extreme physical dedication into every dimension of what it takes to earn world-class abs, Danny Kavadlo is a modern-day master of the art. It’s all here: over 50 of the best-ever exercises to develop the abs—from beginner to superman level—inspirational photos, no BS straight talk on nutrition and lifestyle factors and clear-cut instructions on what to do, when. Supply the grit, follow the program and you simply cannot fail but to build a monstrous mid-section.In our culture, Abs are the Measure of a Man. To quit on your abs is to quit on your masculinity—like it or not. Diamond-Cut Abs gives you the complete, whole-life program you need to reassert yourself and reestablish your respect as a true physical specimen—with a thunderous six-pack to prove it.“Diamond-Cut Abs condenses decades of agonizing lessons and insight into the best book on ab-training ever written. Hands down.”—PAUL WADE, author of Convict Conditioning“Danny has done it again! Diamond-Cut Abs is a no-nonsense, results driven approach that delivers all the goods on abs. Nutrition, training and progression are all included, tattoos optional!”—ROBB WOLF, author of The Paleo Solution “There are a lot of abs books and products promising a six-pack. What sets Danny's book apart is the realistic and reasonable first section of the book… His insights into nutrition are so simple and sound, there is a moment you wish this book was a stand alone dieting book.”—DAN JOHN, author of Never Let Go"As soon as I received Diamond-Cut Abs, I flipped to the table of contents. Amazingly I found what I have been fruitlessly looking for in ab books for decades: 66 pages dedicated to NUTRITION. Kavadlo passed his second Marty audition by not echoing all the bankrupt politically-correct, lock-step, mainstream nutritional commandments. When Dan starts riffing about eating like a horse, eating ample amounts of red meat, shellfish and the divine pig meat (along with all kinds any types of nutrient-dense food), I knew I had to give my first ever ab book endorsement. When he noted that he drank whiskey while getting his abs into his all time best shape, it sealed the deal for me. Oh, and the ab exercises are excellent.”—MARTY GALLAGHER, 3-Time Powerlifting Champion, Author of The Purposeful Primitive"Danny Kavadlo's book might be titled 'Diamond-Cut Abs' but the truth is that it goes way BEYOND just ab training. Danny has actually created a guide to Physical Culture & LIVING healthy. The traditional fitness industry has gone astray from what the body truly needs. Since 1989, I've read a ton of abs-related books—and they don't scratch the surface of what's inside Danny's masterpiece. From powerful nutrition methods to training the entire body with a holistic approach, Diamond-Cut Abs is a vital addition to anyone's library. I LOVE it!”—ZACH EVEN-ESH, author of The Encyclopedia of Underground Strength and Conditioning“Danny's new book definitely hits the mark.

    You might run for speed. But ultimately, running is about much more than the physical act itself. It is about the challenges we face in life, and how we measure up to them. It is about companionship, endurance, ambition, hope, conviction, determination, self-respect and inspiration. It is about how we choose to live our lives, and what it means to share our values with other people. In this year-long memoir, which might be described as a historian’s take on Haruki Murakami’s What I Talk About When I Talk About Running, the celebrated historian Ian Mortimer considers the meaning of running as he approaches his fiftieth birthday. From injuries and frustrated ambitions to exhilaration and empathy, it is a personal and yet universal account of what running means to people, and how it helps everyone focus on what really matters.

    Several champions made astonishing, almost mysterious, strength and muscle gains--at least two broke new powerlifting world records—thanks to kettlebell training. Pavel decided to reverse engineer this "What the Hell" effect experienced by the champions—so all others could benefit from their success. Return of the Kettlebell presents the final fruit of Pavel's research—combining the very best of ancient lifting wisdom with modern day scientific breakthroughs. Central to Pavel's new program for explosive muscle gain is the skillful use of double kettlebells. Discover smokers like the Double Clean, classic strength builders like the Double Snatch and Double Press and enjoy the supreme intensity of the Double Clean and Jerk. Like the Breakfast of Champions, consume what's on the Return of the Kettlebell menu and watch yourself grow—and grow! Chapter 1: The Science of Big Heresy, but it works! Maverick superstar Vasily Alexeevev snuck this renegade method past the apparatchiks' noses—and packed serious pounds of beef on his grateful students in record time… Page 2 Why the Russian kettlebell beats all comers as the ideal tool for repetition quick lifts… Page 3 Why "fast eccentrics" are now all the rage among serious hypertrophy experts Understand how to manipulate Z-band streaming for faster muscle growth… Page 4 Shoot from both barrels! How a double whammy of "quick wacks" and "slow squeezes" will leave no muscle untrashed in your quest for explosive growth… Page 5 3 styles of Russian kettlebell training—which one is right for you?… Pages 6–8 Chapter 2: Explode and Grow This "Smokers' Delight" will jack your heart rate through the roof… Page 11 The best starting position for more powerful—and safer—shoulder contractions… Page 13 The ladies' way to trouble-free Double Cleans… Page 17 Yes, this will build monstrous biceps—but you'll be risking a serious injury… Page 19 Bad idea! Why "scooping" can only hurt your future strength development… Page 20 The difference between anatomical and biomechanical breathing—and which to choose for greater strength development… Page 21 The essential prerequisites for a powerful Double Snatch… Page 22 You MUST employ this secret in the Double Snatch—or risk your back and face… Page 24 Could this method be the best ever upper back and shoulder builder?... Page 26 Employ this little-known method for the ultimate in lateral deltoid development… Page 28 How to correctly perform the Viking Push Press—for way more powerful quads and tris… Page30 The 2 biggest problems a beginner faces with the Push Press—and the perfect solution to both. The correct grip for optimal explosiveness in the Snatch… Page 33 The essential prerequisite for maximal force transmission in the arms and legs… Page 34 The correct neck position for a truly effective Push Press—and a great way to save your back… Page 36 The 4 major keys to efficient and painless shock absorption 3 important reasons NEVER to raise your heels when push pressing… Page 40 Why it's best to stay "light" with the Viking Push Press… Page 43 Risk being accused of steroid abuse—when you gain like crazy from this ultimate kettlebell lift… Page 46 How to optimize your Clean and Jerk—for inhuman results 4 superb Russian drills to i