Step away from the treadmill. There's another way to get results, and it's all about balance.Being in great shape doesn't mean depriving yourself or running your body into the ground. In STRONG, personal trainer and Instagram star Zanna Van Dijk busts these myths and reveals her no-fail formula for a powerful, lean physique and lasting health and happiness. STRONG gives you all the motivation and practical tools you need to get started on your fitness journey. Zanna's inspiring and achievable approach to eating well and training effectively features a comprehensive guide to lifting weights, detailed workout routines, sustainable nutrition tips and simple principles of health and wellness. After you've worked up a sweat, her mouthwatering, easy recipes prove that nourishing food isn't just fuel - it can be absolutely delicious and bursting with flavour too.Make your body STRONG. Move it. Nourish it. Thrive.

    This means that they are involved in basic movements that we do every day like walking, running and leaning forward while sitting down, just to name a few. When this group of muscles get’s tight you are at a high risk for a lot of different problems. The great news is once you have identified the cause of your problem, you can get rid of the pain and tightness quickly. This book will take your through four key steps to ensure that you get rid of your tight hip flexors and keep them loose. The reasons may not be as simple as you think as this complex group of muscles does a lot of work in every day tasks. Bad posture, repetitive movements and weak muscles will also contribute to your issues. I'll teach you how to release your hip flexors and re-train your body effectively, no matter what the cause of your tight hips.Included are:Key stretches to release the hip flexors.Self massage on important areas to get a deeper release.Exercises that will take your hip flexors through a dynamic range of motion and stretch them actively.Postural exercises that will retrain your body so your hip flexors aren't working when they shouldn't.An understanding of what you need to do during the day to help your cause.A guide on how to put it all together effectively for your situation.

    

    Peter J. D’Adamo with personal wellness chef Kristin O’Connor has written a set of practical, personalized cookbooks, so you can eat right for your type every day!Packed with recipes specifically designed for your Blood Type O diet, the Personalized Cookbook features a variety of delicious and nutritious recipes for breakfast, lunch and dinner as well as snacks, soups and other temping treats that make eating right for your type easy and satisfying.  It is an essential kitchen companion with masterfully-crafted recipes that make cooking with lean, grass-fed meats, sprouted grains, organic vegetables and fruits an exciting and healthy adventure.  In this book, you will find delicious recipes for Cinnamon Millet Crepes, Ratatouille, Beef Tips with Wild Mushrooms, and Chocolate Salted Nut Clusters.  In addition to over 150 recipes and beautiful color photos, this book also includes:    • Valuable tips on stocking the Blood Type O pantry and freezer• Creative ideas for last minute meals• A four-week meal planner• Recipes tagged for non-Secretors and suitable substitutionsPreviously published as Personalized Living Using the Blood Type Diet (Type O)

    Getting back home was the only thing that mattered to messed up, mixed race teenager, Blue (named after his stupid, googly blue eyes) - and that was the problem—home was over four hundred years in the past. But how does a lowly cadet in a military academy living in a post-apocalyptic future achieve such a goal, especially with the distractions of girls, pilot training, spacewalks and his almost constant unpopularity? The more Blue found out about this flooded, gung-ho and annoying future, about himself—who and what he was (was he even human?)—and the equally disturbing and shocking truth about his parents, the more he realised getting home was the only solution. Wasn't it?If Blue knew one thing, it was that he would at least try.WHAT READERS ARE SAYING ABOUT BLUE INTO THE RIP"An amazing read and Kev Heritage's writing is superb and unique...I definitely recommend this book to sci-fi adventure readers!" Girl In The Woods "Hands-down one of the most creative YA books I've read in a long time." - Reading For Pleasure "Fast paced, intriguing, thought provoking, character driven science fiction. I loved it." - The Written Universe "A fun, addictive read from page one." - 40 West Media "K.J.Heritage seems to understand that you don't need to go 'over the top' in order to make contact with the human heart." - The Underground Treehouse "It captivated me from the beginning and held me prisoner to the end!" - Author Alliance "This is one of those books and I was awake into the early hours reading. Young Adult time travel at its best." - A Woman's Wisdom "I was drawn in hook, line and sinker...an amazing story and a great ending." - Bookaholic Babe "A winner from the very beginning...an excellent piece of science-fiction that can be enjoyed by adults as well as teenagers."- My Writer's Cramp "The Rip? Awesome!" - Just Blogging "All the ingredients for a great scifi teen read...Highly enjoyable." - Liz Loves Books YA "Fun, heartwarming, made me want to turn the pages faster" - The Book Tart

    When we last saw Abigail Sinclair and Ben Whimble at the close of "The Outer Banks House," they'd overcome their differences in life stations and defied convention to begin their new life together.But now it's seven years later, and "Return to the Outer Banks House" finds the couple married and in hard times-riddled by poverty, miscarriages, and weakened family ties. The strong bonds that once held them together have eroded over time, and their marriage threatens to unravel, particularly when relationships from the past and ambitions for the future find their way into the mismatched couple's present predicament.Can their love survive? Or are the challenges they face insurmountable? "Return to the Outer Banks House" carries readers back to 1875 to answer these questions and explore the ebb and flow of a rocky marriage set against the enchanting North Carolina shoreline. Replete with history, intrigue, and plenty of maritime drama, it's an evocative tale of struggle in the Reconstruction-era South.

      THERE ARE NO MORE EXCUSES   With The Men’s Fitness Exercise Bible, you will always have time to get in great shape—even if you only have no time at all. You will always have the equipment you need—even if you have no equipment at all. You will never grow bored or stop seeing progress—and your workout will never become routine.   Whether you have access to an upscale gym or just a dumbbell in your garage, whether you’re an elite athlete or a complete beginner, there’s a workout in this book—101 of them, in fact—that will get you bigger, stronger, and leaner. Discover how to accomplish in 8 minutes what most people do in 80—because top exercise pros give you only the most effective and efficient workouts in the world. The Men’s Fitness Exercise Bible gives you:   • Routines for barbells, dumbbells, bands, machines, a suspension trainer, and body weight alone • Muscle and strength building full-body workouts, plus body-part-specific, and upper/lower split routines • Fat-burning, heart-strengthening cardio workouts for all the most popular machines—treadmill, elliptical trainer, stationary bike, rower, and more • Expert programming from the world’s best trainers, including explanations of how the workouts were designed to build muscle, burn fat, or increase endurance so you learn what works and why • Over 1000 different exercises with complete descriptions so you master perfect form • Complete, scientifically proven nutrition plans for muscle gain and fat loss   No matter where you are, no matter what your goals, the perfect workout is at your fingertips. The Men’s Fitness Exercise Bible will keep you burning fat, sculpting new muscle, and making great gains for life.   Discover how to make the world your gym!Praise for The Men’s Fitness Exercise Bible   “I love #80, The Best Upper-Body Workout, Option A. It reminds me of training I did in my early bodybuilding days in Austria. Simple programs like this have always worked and always will. Sean has put together a fantastic collection of workouts.”—Arnold Schwarzenegger, 7-time Mr. Olympia, Governor of California, and terminatorFrom the Trade Paperback edition.

    Now she's sharing the secret formula!  In 10 Pounds in 10 Days, Jackie reveals a program that your body will love and you will want to commit to for a lifetime. Rooted in Jackie's principles of fitness, this plan will give you a nutrient-rich, all-natural diet to jump-start your metabolism and rev up the fat burning; exercises to tone and sculpt your body to perfection; and the encouragement to turn your self-loathing into self-loving. Jackie's powerful 10 x 10 program will help you achieve your best body and the happiest you. Discover how to: DROP POUNDS RAPIDLY: Three simple 10-day eating plans and workouts-for a full 30 days of fat burning and toning EAT TO LOSE: Discover the superstar foods that encourage fat loss, satisfy cravings, and recharge your metabolism BURN FAT FAST: Specific high-intensity workouts that combine cardio-acceleration and resistance training to maximize burn and give ultimate tone in the fastest time possible KEEP THE WEIGHT OFF: The secret strategy for changing your set point so the pounds stay off permanently. Research-backed and client-proven, this program works! You'll feel better, eat healthier, exercise more efficiently, and above all, you'll lose up to 10 POUNDS IN 10 DAYS!

    Delaney is one of them."When you meet Delaney Robinson, she is a two-year-old with a serious attachment to her wonderful great-grandmother, who guides her through life with the wisdom of a nonagenarian. Margaret's reminiscences, along with the rest you will read, tell the story of how this adorable little girl came to be.There is murder, mayhem, humor, romance--and a bit of heartbreak. The stories are about her parents, grandparents, distant ancestors, and family friends, from Delaney's Irish forebears and how they settled in Alabama to a chapter written entirely from the point of view of a Confederate battle sword hanging on her grandfather's wall.

    In the time since, the Kingdom of Vishni has known quiet, and the Swarm beyond the mountains has grown in strength and numbers. Now, with the Time of Prophecy at hand, dark forces move to fulfil ancient visions. Two men, born to poverty but bearing the blood of those ancient Mages, will rise to decide the fate of both Swarm and Kingdom as the fires of this ancient conflict rise anew.

    He’s investing heavily in so-called “death bonds,” which allow investors to purchase cut-rate life insurance policies from the living, collecting the full amount when they die. Rory, a true entrepreneur, takes matters—and lives—into his own hands, ensuring a faster payout and sending him down a rabbit hole of sociopathic amusements. But even murderous madmen want love, and Rory has his heart set on impressive public-relations expert Dawn Knight. There’s just one problem: Clay Harbor, a Navy SEAL turned doctor who has been carrying a torch for Dawn, is back in town. Clay has chosen to put his energies toward saving lives for the moment, but deep down, he is as skilled and ruthless a killer as Rory.The acclaimed author of Odd Jobs returns with a twisted romp through the dark side of Wall Street.

    Based on the anatomical features unique to women, this new guide sets the standard for women's strength training.290 full-color illustrations allow you to see inside 157 exercises and 49 programs for strengthening, sculpting, and developing your arms, chest, back, shoulders, abs, legs, and glutes.Step-by-step instructions work in tandem with the anatomical illustrations to ensure understanding of maximizing the efficiency of each exercise. You'll see how muscles interact with surrounding joints and skeletal structures and learn how variations of movements can isolate specific muscles and achieve targeted results.Delavier's Women's Strength Training Anatomy includes proven programming for reducing fat, adding lean muscle, and sculpting every body region. Whether you're beginning a program or enhancing an existing routine, working out at home or at the gym, it's all here and all in the stunning detail that only Fr'd'ric Delavier can provide.The former editor in chief of PowerMag in France, author and illustrator Fr'd'ric Delavier has written for Le Monde du Muscle, Men's Health Germany, and several other publications. His previous publications, including Strength Training Anatomy and Women's Strength Training Anatomy, have sold more than 2.5 million copies.

    So when Nora inherits her late uncle's home in a small southeast Alaskan town, she leaves behind everything she's ever known in search of something better. Tucked away from the rest of the world, in a land where one false step can mean the difference between life and death, Nora must learn how to rely on herself for survival... and to open her heart to new possibilities.Water's Edge is the first book in the Alaskan Frontier Romance series.

    Strength, real strength training, has been lost in the world of fitness. We want heavily knurled bars, chalk and garage gyms. We need heavy squats and deadlifts. We go to extremes for the personal record. There are no secrets to getting strong and the 5/3/1 program has brought back the principles that have been lost among the academics and pencil necks.5/3/1 for Powerlifting brings the program to the next level. This program remains simple and effective but gives you all the information for how to peak for a meet and display your strength on the platform. Even if you don't have plans on competing, this book will show you how to push for new one rep maxes and break through barriers.The principles presented in this book have stood the test of time - these have been used by some of the world's strongest men in their quest for strength and size. Don't be fooled by parlor tricks and sleight of hand! Put a bar on your back or in your hands and get to work. 128 Pages.Table of Contents* A Declaration* 5/3/1 Training* 5/3/1 for Powerlifting: An Overview* Off-Season Training* Pre-Meet Training* Meet Preparation Training* N.O.V. Powerlifting* Training for the Non-Competitive Powerlifter* Old Man Winter: Training for Mr. Gray Pubes* Assistance Work* To Pause or Not to Pause: The Bench Press* Using Knee Wraps* Box Squats vs. Free Squats* Choosing a Shoe* Squatting in Gear* Benching in a Shirt* Deadlifting in a Suit* Rich T. Baggins Squat Cycle* Circa Max Training for the Squat* Your First Powerlifting Meet* Hot to Take Steroids* Meet Checklist* 100 Questions Answered

    But all that diet math rarely results in long-lasting weight loss. To be successful on The 1:1:1 Diet, readers only need to count to one: one protein, one carb, and one fat at every meal. For over 12 years, nutritionist Rania Batayneh has used this plan with more than 800 clients, and they’ve collectively dropped thousands of pounds permanently.The 1:1:1 Diet isn’t another get-slim-quick fad, but rather gives readers the tools to eat healthfully for life. As long as readers stick to the ratio, nothing is off limits. Craving pizza? The crust (carb), sausage (protein), cheese (fat), and free veggies combine for a balanced, satisfying meal. Holiday family meals? Roast beef (protein), mashed potatoes (carb), gravy (fat), and green beans (free veggies) are on the table. The plan is perfectly adaptable to every lifestyle, food preference, cuisine, and personality.To illustrate how flexible and delicious this plan can be, Rania shares 75 recipes that she developed for her healthy meal catering service. Dishes such as Sumac-Infused Chicken Wraps, Butternut Squash Chickpea Curry, and Zucchini Chip Muffins are fast and easy to make and definitely don’t taste like diet food. With The 1:1:1 Diet, readers will enhance overall wellness, lower cholesterol and blood pressure, increase energy and alertness, and reach their goal weight for good.