When compared side by side to other forms of cardiovascular training, HIIT repeatedly comes out on top. Not only that, but it does so in a fraction of the time when compared to continuous cardio training or steady state cardio. With HIIT, you will achieve superior gains over other forms of training in all the following areas: - Weight loss - Improving the body’s capacity to burn fat - Increasing the anaerobic threshold, enabling you to work harder before the burn sets in - Improving maximal oxygen uptake (VO2 max), a popular indicator of fitness - Improving athletic performance - Releasing beta-endorphins, providing a feeling of well-being - Exercise enjoyment - And much more HIIT works by using short duration high intensity sprints together with nice and easy recovery periods such as walks or slow jogs. This makes the sprints extremely tolerable and enjoyable. Yet few people use or even know about HIIT and its incredible power! Find out just how effective interval training is and how it can be used in only a fraction of the time when compared to continuous training such as jogging at the same speed for up to an hour at a time. Discover the different forms of HIIT training such as Tabata, Fartlek, the Little Method and how best to use them. For the first time – Learn a range of high intensity exercises and training modes which are perfect for HIIT - Exercises you can perform either at the gym, in the park or at home. Learn how to craft and make use of your own HIIT training designs and workout routines, specifically to help you achieve your exercise goals in an incredibly quick time. The science is conclusive - HIIT will change your life!

    Includes A LOT of rather obscure tips, so even expert runners will find something useful. This is the table of contents: Introduction Why DO people run trails? What is a trail? Technical versus nontechnical trails How does trail running compare to other activities? Trail etiquette Trailcraft Elements of good running form Run efficiently Difference between road running gait and trail running gait Uphill technique Downhill technique Pooping What to drink Food Food before a run Food during a run Gear Shoes Carrying water Know where to find water Cell phones Personal location beacons Personal protection Flashlights and headlamps Familiarity with Local Weather Patterns Check the weather forecast Natural weather predictors What to do in a severe thunderstorm Stretching and rolling Learning to fall Prepare for trouble First aid kit Why you should run ultras The different race options Choosing your first ultramarathon Elevation profiles How much do ultramarathons cost? What about fatass races? The difference between road and trail ultras Taking the leap and signing up for your first ultra Learn all you can about the race Finding the time to train for ultras Balancing life commitments Is there such thing as a perfect career for ultramarathons? Picking a race Learning about the race Give me a training plan! How do I choose a training plan? Using heart rate as a training tool Do I have to follow the plan religiously? Listening to your body Overtraining Training partners Training run conversations How to get rid of that annoying training partner The art of experimentation Speedwork Fartleks Hill repeats The long run Crosstraining Course specificity training Periodization Losing weight for race day Race etiquette Runner personalities Race strategy Run/walk strategy So how do you get faster? Walking technique? Speeding up strategy Fasting while training Gluttony training Thermoregulation Electrolytes Chafing Shave the junk or rock the ‘fro? Foot care Popping blisters Running with dogs Training in various bodily states Night running Sleep deprivation training Learning when shit’s about to go bad Racing as training Coaching and ultramarathons Does body type matter Pacers Crew Some additional ultrarunning tips About us

    In Inventing the Internet, Janet Abbate recounts the key players and technologies that allowed the Internet to develop; but her main focus is always on the social and cultural factors that influenced the Internets design and use. The story she unfolds is an often twisting tale of collaboration and conflict among a remarkable variety of players, including government and military agencies, computer scientists in academia and industry, graduate students, telecommunications companies, standards organizations, and network users.The story starts with the early networking breakthroughs formulated in Cold War think tanks and realized in the Defense Department's creation of the ARPANET. It ends with the emergence of the Internet and its rapid and seemingly chaotic growth. Abbate looks at how academic and military influences and attitudes shaped both networks; how the usual lines between producer and user of a technology were crossed with interesting and unique results; and how later users invented their own very successful applications, such as electronic mail and the World Wide Web. She concludes that such applications continue the trend of decentralized, user-driven development that has characterized the Internet's entire history and that the key to the Internet's success has been a commitment to flexibility and diversity, both in technical design and in organizational culture.

    is an American Board of Emergency Medicine certified ED doctor. His journey began in the mid-1970s, when he chose to pursue a career in medicine. In his youthful perspective, he came to regard doctors as the good guys, the ones who healed people and saved lives. He knew he’d be one of those good guys one day. Now, with a career spanning more than thirty years, he works as an emergency-room physician in North Carolina. In A License to Heal: Random Memories of an ER Doctor, Bentley describes the real world of emergency medicine from the viewpoint of a practicing physician. This memoir is filled with real-life stories of the ER, including life and death, triumph and tragedy. Meet a man named Solomon Darby, who spoke to long-dead relatives during his own near-death experience. Bentley also recalls the heartbreaking story of a young widow who desperately needed to understand and cope with the death of her husband. Amid the grief, there are also episodes of great humor and human comedy. In the dynamic world of emergency medicine, there is a great deal of pain, blood, and tragedy, but there is also hope, compassion, and excitement—for both the patients and the staff."

    The PCs, the i- phones, the i-pods, the tablet PCs all will be a constant reminder of the genuine and witty ways that Steve handled and fondled. He was always lost in a world of his own. He hugged the glory and the downfalls with equal aloofness. Not once were his beliefs shattered. Throughout his life, he struggled and dared to bring his dreams come true. His dreams had a silvery lining of consistency, persuasion and intention. He was unique in every way. The life threatening disease of cancer could not prevent him from working till his last breath, literally. Though stubborn and dominant by nature he stood as a magician in the field of technology. Here is a simple gesture to pay him respect and honour. A magnificent journey presented authentically.

    They are unsure of what happened in space or how they crashed into an uncharted planet. Upon exploration of the new world, they soon realize their destination: The Triassic, the first chapter of the Mesozoic Era. A plan is formulated to escape this terrifying landscape plagued with dinosaurs and prehistoric beasts. The survivors soon discover that there may be an even larger threat looming under the trees than just the dinosaurs, threatening to cut their mission short and trap them all forever in the primitive depths of the Triassic.

    Sentenced to transportation she has to grow up fast to survive prison, the long journey and then life as an assigned servant in Van Diemen's Land of the 1820s. She is sustained by real friendships with other prisoners, Sarah and Helen. Can anyone of them overcome the pitfalls of convict life to become pioneering settlers of modern day Tasmania?

    He lives rough on the streets of Sydney until his father is pardoned. Together, they begin a new life and open a butcher shop. Richard’s job is to bring in beasts for slaughter. At 15 he is framed for stealing cattle and sentenced to hang. He escapes into the vast and dangerous Australian wilderness and has to survive or die with only his indomitable will to help him. How he eventually triumphs and succeeds in life is a “ripping good yarn”.

    Before the age of 11 Maria was introduced to the world of prostitution by her mother who was in the sister hood of Kate Leigh and Tilly Devine.This story would of never have been told had it not been for another violent crime perpetrated on the now adult Maria many years later which led her to break the code of silence.Now 84 years of age Maria is an inspiring survivor who works every day of the year as a volunteer Community Care Counsellor helping others. Maria does motivational speaking on all aspects of her life, with the aim of inspiring people to take responsibility for their decisions and actions, no matter what unfortunate beginnings that anyone of us has endured.Daughter of the razor is a shocking story in itself - but it is an even greater story of survival. It is it is powerful and moving and tells of the triumph of the human spirit of a little girl in her rise out of depravity, sadism and debauchery. It is a story which has been an incredible lifetime in the making.Ralph James Solicitor Accredited Specialist--Criminal Law

    Part I asks: Is evolving Nature all there is – self-generated, self-sustaining, self-contained? Are human beings, as the topmost outgrowth of Nature, responsible to none other but themselves? That is the stance of naturalist and atheist Richard Dawkins. Or is evolving reality derived from, and dependent on, a transcendent Source and Destiny, to whom humans are accountable and whose benevolence reaches out to humans as persons because humans are persons? That is the conviction of the Christian faith. Part II shows that Dawkins’ interpretation of religion is deficient even in evolutionary terms and lacks the objectivity and impartiality of genuine science.Backed with in-depth study and thorough research, Richard Dawkins’ God Delusion: A repentant refutation is a masterfully written work that attempts to provide answers to believers and non-believers by presenting scientific and religious reasoning.

    Line drawings and black-and-white photographs.

    It offers more than 250 recipes that vary from appetisers and beverages to main dishes and desserts, combining a tantalising array of ingredients available on both sides of the border. \easy-to-follow directions will help cooks create either a special dish or an entire fiesta in no time. The book is also filled with fun facts and legends: from the of La Llorona and the Chpacabra to how the margarita was invented, readers will entertained and enlightened about border life. Special sections range in interest from explaining how tequila is made and how to prepare tamales from scratch to a guide to Mexican beer and to make a pinata for a birthday or holiday party.

    And the Four-storey Mansion, a way of using your mind that can be taught to a five-year-old, but can also help the most damaged adult. In Fully Human, Steve Biddulph draws on deeply personal stories from his own life, as well of those of his clients, and from the frontiers of thinking about how the brain works with the body and the wisdom of the `wild creature' inside all of us. At the peak of a lifetime's work, one of the world's best-known psychotherapists and educators shows how you can be more alive, more connected. More FULLY HUMAN.

     The worst advice an older person ever gets is, Take it easy. Easy makes you soft, and soft makes you dead. The Barbell Prescription maps an escape from the usual fate of older adults: a logical, programmed approach to the hard work necessary to win at the extreme sport of Aging Well. Unlike all other books on the subject of exercise for seniors, The Barbell Prescription challenges the motivated Athlete of Aging with a no-nonsense training approach to strength and health - and demonstrates that everybody can become significantly stronger using the most effective tools ever developed for the job.

    I've already ordered ten copies." -- SETH GODIN, bestselling author of THE ICARUS DECEPTION --"Fun and insightful lessons from a man who's lived life on his terms." -- KAMAL RAVIKANT, bestselling author of LOVE YOURSELF LIKE YOUR LIFE DEPENDS ON IT HAVE YOU EVER: --Wished you were someone else? --Struggled to fit in with the crowd at school, at work, at the local American Legion Post? --Said something hurtful to your beloved for no apparent reason? --Regretted the choices you've made to stay safe and secure? I'M NOT FOR EVERYONE. NEITHER ARE YOU. Is a highly concentrated, straight-to-the-bloodstream three part collection of axioms designed to help you to discover your singular inner style and to best express it in all of your personal and professional relationships. Without apology. Written down as "notes to myself" over the course of eight decades plus as a dancer/advertising superstar/performer/playwright/author, David Leddick teaches us that how you see yourself is how others see you So find your own style and express it as freely as you would a work of art.