What I eat. And how I stay lean. If you are over the age of 50 there is no better time to get VERY FIT!! And have the body you truly desire despite your age!!Fitness over 50: Weekly Workout Plan! by Christopher Quinn

    Sadly, many programs focus on one or the other, and others leave raw lifters broken down, and for that matter some geared lifters as well. Too many programs emphasize the “PR” in the gym. While PR’s are extremely important, there is nowhere more important than on the platform.The Most Fun You Will Have Training For PowerliftingThe Cube Method is the powerlifting training program that has taken athlete after athlete to the next level of strength. Powerlifters have been hitting PR after PR taking their strength to levels previously not thought possible. The Cube Method is not just another powerlifting program. It combines and rotates Heavy Days, Rep Days, and Explosive Days in a way that has never been done before.Time to take the guesswork out of powerlifting training. In the revolutionary Cube E-book you will learn….The Journey to the Cube-How the Cube method was formed-Why it became the training method of Elite Level Powerlifter Brandon Lilly, and numerous other powerlifters .The Method Behind the Cube-Explanation of the program and the secret to the unique rotation of training modes.-Get set up on your own Cube rotation to maximize strength, and preparedness.Gym Training-Learn how to rethink what strength is. It’s not just 1 Rep PR’s that matter. We find ways to set PR’s for weight, reps, time, and speed.-How to rotate the training waves of each of the main lifts-Proper weight, rep and set schemes needed in order to make you the very best powerlifting you can be.Assistance Work-Assistance work takes a huge role on the Cube Method. We set up assistance to absolutely maximize future barbell lifts-Find out how to maximize certain assistance exercises in order toget the most benefit from them.Warm Ups-How to warm up properly in order to prevent injury and prime your body for training.Conditioning-Use the sled and Prowler to build strength, size and a powerful physique that reflects your strengthThe Cube Method is a comprehensive program that will help you take out all of the uncertainty in your training and finally give you a definitive program to help you to achieve your goals!THE KNOWLEDGE AND EXPERIENCE OF A 10 YEAR CAREER IN POWERLIFTINGThe Cube Method has given me the greatest Multi-Ply, and Raw Totals in my career.Here is a short list of my powerlifting career:-Member of the 1000 lbs. Squat, 800lbs. Bench, and 800 lbs. Deadlift Club-Trained at both Westside Barbell, Lexen Xtreme Barbell alongside some of the greatest lifters in the world.-Competed for 9 years in all specialties from Raw, Single Ply, and Multi-Ply-Totaled Elite in 5 weight classes (220,242,275,308, and SHW)-Totaled 2,204 lbs. raw ranking 16th All-Time regardless of weight. One of 19 men ever to total over 2,200 lbs. raw.-Totaled 2,530 lbs. Multi-PlyWhat does that mean? All of that knowledge and training experience has come together in The Cube Method. I wish I had a program like this when I coming up in powerlifting. I would have avoided injury, and burnout. This is the best advice I have to offer based on all the lessons I have learned, in one place, for you.The Cube Method has allowed my training to make me the strongest, most conditioned and explosive I have ever been! Not to mention all of the Cube lifters who are continuously smashing PR’s!

    With a growing media profile, thanks to his appearances on Question Time and an acclaimed documentary on racism in football, there were plenty of other opportunities, but he was determined to give it another go. Initially signing for York City before moving to Northampton Town, Carlisle was soon back in the thick of the action. As the events of the year unfolded, Carlisle looked back at his career, from his early days playing for England Under-21s, through career-threatening injuries and a battle with alcohol problems, to a late arrival at the top level with Burnley. As chairman of the PFA, Carlisle is a much-respected figure in the game; his raw honesty and penetrating insights will make readers view the game, and those who play it, in a whole new light.

    He presents a simple 4-step plan for a healthy diet, backed by science. No gimmicks, no expensive supplements, no hassle – just practical advice and 70 easy recipes for every day of the week.

    . . Brilliant. I advise anyone to go and read it' Louise Redknapp_______From X Factor star to Queen of the Jungle, Stacey Solomon has never been far from our screens . . .As a kid, Stacey always dreamed of becoming a star. But at 17, it looked like her dream was shattered when she unexpectedly became pregnant.Always the fighter, new single mum Stacey rallied, found a college with a crèche for her son Zachery and waitressed at night, determined that he should have the opportunities she didn't.And then the X Factor came along, where she stunned Britain with her astonishing voice. She went from hard-up single mum to X Factor favourite, Queen of the Jungle and much-loved TV presenter in just two years.Stacey Solomon's My Story So Far is a fantastic and inspirational read by a modern-day heroine who always looks on the bright side of life._______'Stacey has charmed that nation with her down-to-earth personality and irrepressible spirit' Sunday Mirror'She's hilariously dizzy yet whip-smart. She's a treat' Scotsman'She has a warm smile, an infectious laugh and a heart of gold' Love It

    

    She and her friends from Nobby’s Beach are the first women in Australia to gain their Bronze medallions for Surf Life Saving. On the eve of the year 1981 on the Gold Coast, Australia, this active teenager’s life is about to shatter and transform her once perfect world into one of despair as she tackles a life of paralysis. Through the support of her friends and family, Kerri will find her way back to the water and into the history books.A memoir filled with joy, tears, letters and poetry of a time when all else seemed lost. A life of hopes, dreams, love and humility learned.

    It includes the story of Frank's beloved sister, Eva, who was a top-class West End shoplifter, and his sons David and Patrick, who reveal in shocking detail the full extent of the family's network and the influences that shaped them.With sawn-off shotguns as toys, the Kray twins as family friends and a mother who urged them as teenagers to 'get out of bed and rob a bleedin' bank', it is little wonder that the Fraser boys were heavily involved in organized crime by the time they were in their twenties. Packed with new information, and featuring some of the most famous names in the London underworld, this is a fascinating slice of gangland history seen through the eyes of Frank Fraser and his two renegade sons.

    Born to a family of artists known for their literary interests, Fairouz, an English Literature student from Syria was well known for her work in Arabic poetry, theatre, short stories, performance and local journalism long before the Syrian war began. As the Arab Spring reaches her town, she realises her life is transforming into a blockbuster movie before her very eyes, and so decides to document it with an unflinching honesty and rawness. Frequently described as the Syrian Anne Frank by pan Arab media, Fairouz Abdalla’s diary Lipsticks and Bullets takes us on an exclusive trip into her politically-charged world, from the hipsters on the historic roads of Hama to the upper class circles in the bourgeoisie private clubs of Damascus. Inspired by revolts in Tunisia and emboldened by Libya’s dissidents, Fairouz and her activist friends dream of a revolution and a Syria free from the rule of the tyrannical Bashar al-Assad and his minions. But revolutions are not so easily achieved, as she soon discovers.The spirited young beauty, the daughter of a Christian and a Muslim only has eyes for a handsome bachelor from the esteemed and well-connected Atassi family. The pastel-eyed engineer and member of the Arab student movement who stole her heart is swiftly torn away from her, seemingly forever. Fairouz faces losing all that she loves – Syria is a dangerous place for an activist ­– and especially for a woman. Fairouz must fight not just for a Syrian revolution, but also for the lives of her loved ones, herself, and against the growing nightmare that are western Jihadists.As the Arab spring turns to winter, Syria’s citizens will learn that nothing—not war, not politics, not even religion—can tear them apart. Together, they remain defiant and insist on keeping humour and hope alive. From Syria to Sweden, Istanbul, and Damascus, Lipsticks and Bullets is an intimate tale of love and adventure, by a celebrated Arab author who is a powerful witness to the terror and horror wrought by Assad, Iran and Russia on the lives and souls of Syrians. It is a vivid exploration of Middle Eastern culture, Romance, Islamic extremism, class conflict, and social activism. Syria's story is her story.

    Palmer hit the big time in 1983 with the Brink’s-Mat gold bullion raid, netting £500 million in today’s money for himself and Kenneth Noye – the biggest heist in UK criminal history at the time. While murders and lethal accidents befell at least 20 accomplices and police officers connected to the raid, Palmer somehow remained unscathed. His luck finally ran out on 24 June 2015 when he was shot six times by an assassin. The killer remains unknown and, until now, so too did most of Palmer's secrets. Few gangsters have attracted as many newspaper column inches in recent decades, but only one woman saw it all from the start and lives to tell the tale. In Goldfinger and Me, his wife Marnie lifts the lid on Palmer's rise from a deprived childhood in Birmingham to a life of yachts, private jets, helicopters, fast cars, cocaine addiction and infidelity. His criminal exploits in Tenerife as well as his links to the Hatton Garden jewellery heist are also laid bare in this explosive book.

    For good. Quitting sugar in the real world is hard. Sugar is everywhere and your friends think you’re mad for not eating cake. You’ve done the 8 week detox plan and part of you still craves chocolate so much that you develop a mild twitch when you see a brightly coloured wrapper on the shelves in front of you. Deeply addictive, sugar is everywhere. Even added to the most unlikely foods, the majority of us exceed the recommended daily intake without even realising it. Instead of teaching you how to cook fake cake, or pretending that quinoa really is an exciting grain that will revolutionise your view on salads, this book guides you through the myths about sugar in our food and through the realities of addiction. The 9 step action plan then helps you make the change and really stick to it. Even if you’re not quite ready to eliminate all sugar from your life, this book contains practical tips to help you shop wisely, create good habits and sustain better lifestyle choices.

    She has hit rock bottom and here, for the first time, Kerry shares how bad it's really been.But this incredible story of survival charts Kerry's rise out of the mire of addiction, depression and bankruptcy. She has brought her life and health back from the brink of total collapse and has become a happy single parent and working mother of four.

    Matthew Weiner, a bariatric surgeon, who has identified a style of eating that can bring about the same metabolic changes seen after gastric bypass surgery. The shifts in your metabolism that block hunger and prevent weight loss plateaus after surgery can be obtained by focusing your diet on nutrient rich foods like fruits and vegetables. The style of eating outlined shows you how to use food to control hunger, eliminate cravings and prevent a slow down in your metabolism that plagues typical starvation diets.A Pound of Cure is a step by step guide that shows you how to change your style of eating sensibly, over time. Each of the 12 changes, or “stations” outlined in the program brings you closer to gaining control over the hunger and food cravings that have sabotaged your previous efforts. It is designed to be a lifelong change and nothing less and does not buy into the madness of starvation or fad diets. If you are tired of the fad diets and the commercial diet industry that peddles artificial, synthetic diet foods as healthy choices, the Pound of Cure plan will show you how to eat sensibly, control your hunger and lose the weight for the rest of your life.

    .Woodward’s warm, wry account of learning to fly will lift hearts everywhere. BBC2 documentary based on the book - 30 January 2012. Antony Woodward wasn’t interested in flying, he was interested in his image. So in his world of socialising and serial womanising, a microlight plane sounded like the ideal sex aid. So why – once he discovers that he has no ability as a pilot, it costs a fortune and its maddening unreliability loses him the one girl he really wants – does he get more and more hooked?As he monitors the changes to the others in the syndicate; as he learns that there is a literal down-side to cheating in flying exams, shunning responsibility and pretending to know stuff you don’t, the question keeps on surfacing. Why? As the misadventures mount – accidents, tussles with Tornadoes, arrest by the RAF – he keeps thinking he’s worked it out. But it isn’t until The Crash, in which he nearly kills himself and Dan (taking a short-cut in the Round Britain race) that the penny finally drops….Flying is the antidote to modern life he didn’t even know he needed. It’s the supreme way to feel real.

    Thousands strong, this huge tribe of disaffected youths laid siege to town centrees and soccer grounds across the country and became a byword for violent disorder. Tony O'Neill was there from the beginning and became its most prominent face.Barely in his teens when he set out from the largest council estate in Europe to follow the Red Devils, his ferocity in street combat and his force of personality soon made him a leader. Running trips in his infamous War Wagon, he became so renowned that he was invited to a sit-down meeting with the Government to discuss the hooligan problem.After serving a jail term, O'Neill emerged to lead the 'casuals' of the 1980s against an even tougher generation of opponents: West Ham's ICF, the Chelsea Headhunters, the Leeds Service Crew and the scally armies of Merseyside. Police intelligence files labelled him a 'prime mover' and he became the target of a huge undercover investigation. Red Army General is the most authoritative account ever written of the wild years when terrace terror reached its peak."BRITAIN'S No.1 FOOTBALL THUG" Daily Mirror"BRITAIN'S WORST SOCCER YOB" The Sun