Heart rate serves as a window into the body, giving you minute-to-minute feedback on your physical condition based on all the factors affecting it—exercise intensity, diet, temperature, humidity, altitude, fatigue, and more.Total Heart Rate Training explains:•Heart function during exercise•How heart rate monitors work•Simple ways to use a heart rate monitor•Advanced heart rate training techniquesWith Total Heart Rate Training, you can design a personalized program that practically guarantees you’ll achieve your fitness goals. You’ll be able to determine the precise and optimal heart rate for each day’s workout by using your heart rate monitor to keep you on target. It’s like having a personal trainer telling you when to go harder and when to back off.This book also shows how powermeters and accelerometers enable you to compare your body’s input, as measured by heart rate, with its output-power or pace. It’s a combination that allows you to train at your peak for that competitive edge.

    Hop on a bike and that view will brighten drastically. Travels with Willie is about finding adventure and facing fear, embarrassing blunders and language barriers, ice cream and kindness, Cuba and Colombia, Turkey and Thailand, the world's steepest street and the world's cheapest engagement ring, catching a thief and losing a zebra, a father's touch and a farmer's embrace, buying time and spending another night. Fellow bicycle travelers will smile with recognition, and arm-chair travelers might find themselves wandering into a bike shop, looking for a passport to adventure.

    This book is designed to give you a cultural immersion into Cuban life, and to provide you the tools and background information to truly make the most of your visit. It gives you the confidence and knowledge to break away from the tourist areas and experience the real Cuba. You want to explore the rich culture. Be transported back to a simpler time. Experience Havana’s romance and the beauty with the same carefree joy as the locals. See everything you want to see and go everywhere you want to go. The Real Havana guide shows you how to do all that and lots more. In the guide, you will learn about: ● Authentic Cuban cuisine and affordable Havana restaurants. ● Low-priced markets, shops and entertainment options. ● Maps of Havana and the suburbs – Get out of the city and EXPLORE! ● Instructions on using communal taxis particulares and all the major routes. ● Contact info and reviews of over 30 casa particular apartments in Vedado. ● Fascinating, offbeat places which are hidden from foreigners. ● Hundreds of tips on saving money while in Havana. ● How to avoid the most common tourist scams. This book is not a tourist guide. It’s not a list of restaurant reviews and attractions, like all the other guides. With this book, you will learn about the authentic, local places. Locations which are hidden to regular tourists. Naturally, these places are also very inexpensive. So, in effect, you will not only be immersed in authentic Cuban life, but you will also save money. BONUS: The last section of this book includes the Cheap Casa Particular Guide. You will find listings and reviews of over 30 apartments and rooms to rent in the Vedado neighborhood of Havana. These casas particulares have been hand selected out of the thousands available in Havana. They are not only the most affordable, but they are also among the cleanest, best maintained, and best located. The hosts are extremely hospitable and most speak multiple languages. The best part is that you get the full contact information for the casas, so you can call or email the hosts directly and book your stay without having to deal with expensive brokers or middlemen. By booking your reservation directly with the landlords, you are certain to save at least $5 to 10$ per night in brokerage fees. That alone is easily worth the purchase price of Real Havana guide. About Full Compass Guides Full Compass Guides are aimed at travelers who want to understand local customs and culture so that they can experience destinations like a local. Unlike regular tourist guides, Full Compass guides are not a list of attractions popular with tourists, and boring restaurant and hotel reviews that are obsolete the moment they are published. With our guides, you get succinct, useful information about the culture, people and geography of your destination so you have the tools and the confidence to explore on your own, experience everything that your destination has to offer, and save money. Our guides are written by experienced travelers who have intimate knowledge of both the location and the culture of the destination. They give you the exact information you need in order to make the most of your travel time.

    It could be you want to work on a cruise ships, you want to or have taken a cruise, maybe you are looking for tips on cruising or maybe you just like fun stories about cruise ships. If you are interested in any of those items I just listed, then this book is for you. Before we begin our journey, I guess I should tell you a little bit about myself and why I have written this book. For my cruise ship experience, I worked about 12 years on cruise ships around the world and 2 years working in shore side offices in Florida. I worked with 4 different cruise lines and worked as a scuba instructor/dive manager, shore excursion manager and then in the shore side offices as an IT geek, and finally a few years as an IT officer (yeah, I know, scuba instructor to computer geek, what can I say, it has been an interesting journey). Stories in this book include ones about: Getting a job on cruise ships Life on board ships On board romance Hurricanes Running aground Adrift at sea Kick backs Falling overboard Living on a tropical island Crazy things the crew and passengers do and much much more........................ I also have photos about my life at sea that can be seen at: www.cruiseshipstories.com Looking at these photos will bring my sea faring stories even more to life.

    His is the story the establishment doesn’t want you to read.br>Captain P. J. “Red” Riley is an ex-SAS soldier who served for eighteen years as an MI6 agent. Riley escaped internment in Chile during the Falklands war during an audacious top-secret attempt to attack the Argentinian mainland. He was imprisoned in the darkness of the Sierra Leonean jungle, and withstood heavy fire in war-torn Beirut and Syria. In 2015, he was arrested for murder but all charges were later dropped. In this searing memoir, Riley reveals the brutal realities of his service, and the truth behind the newspaper headlines featuring some of the most significant events in recent British history. His account provides startling new evidence on the Iraq war, what Tony Blair really knew about Saddam Hussain’s weapons of mass destruction before the allied invasion, and questions the British government’s alleged involvement in the death of Princess Diana. Chaotic, darkly humorous and at times heart-wrenchingly sad, Kisses From Nimbus charts the harrowing real-life experiences of a soldier and spy in the name of Queen and country.

    But the hours spent poring over maps could never have prepared them for the experience of life on the road: the petty squabbles, the extreme hospitality, the unexpected joys and dangers.And then Tom meets Tenny, a feisty Iranian-Armenian girl with dreams of her own, and hits a crossroad. Should he give up his grand plan for the girl he loves, or cycle off and risk missing out on the greatest adventure of them all?

    Mary was found guilty of manslaughter due to diminished responsibility and was sentenced to 'detention' for life. What would induce a young child to murder two other young children? In this short book, Sylvia Perrini, looks at Mary’s tragic life, her years in prison and life since prison. This short book follows in the tradition of great true crime writers such as Ann Rule, M. William Phelps and R J Parker.

    Their experience included reading a few books, watching a couple of instructional videos, and sailing once a week for a year. They were land-lubberly, middle-class twentysomethings, audacious and in love. All they wanted was to be together and do something extraordinary. They quit their jobs, bought a boat that was categorically considered "too small" for ocean sailing, and left Portland, Oregon for the Sea of Cortez.The Box Wine Sailors tells the true story of a couple's ramshackle trip down the coast, with all the exulting highs and terrifying lows of sailing a small boat on the Pacific. From nearly being rammed by a pair of whales on Thanksgiving morning and the terrifying experience of rounding Punta Gorda—hanging on to the mast for dear life and looking about at what seemed like the apocalypse—to having their tiller snap off while accidentally surfing coastal breakers and finding ultimate joy in a $5 Little Caesar's pizza. It also tells the story of two very normal people doing what most people only dream of, settling the argument that if you want something bad enough you can make it happen.

    He was immediately inspired – but it was a huge undertaking and he’d hardly been on a bike in years. Could he really cycle all the way round the world, solo and unsupported?Six months later, after completing a punishing training schedule and packing up everything he owned into boxes, Sean was in Greenwich Park on the start line of the adventure of a lifetime. Soon he was way ahead of schedule, averaging 180 miles per day, and on course to break the round the world cycling record. But then disaster struck, and Sean was forced to confront the possibility that he may not be able to complete the race...In the course of his 16,000-mile journey, Sean travelled the famous pan-American highway across the Atacama Desert, outran tornados, relied on fellow travellers to ferry water across the Australian outback, and inadvertently joined a cycle club in Mumbai. He learnt things about himself he didn’t know and rediscovered a spirit of adventure that changed everything. This is a book about an amazing and sometimes incredibly difficult journey, but it’s also a book about never giving up when there’s an opportunity to follow your dreams.

    Should they follow cautionary guidelines to return to a major city or take a chance by continuing north through the back country?Thru-hiking from Georgia to Maine on any given year has its own enormous obstacles. What do you eat? Where do you sleep and can you reach your family? In 2020, during a worldwide shutdown these challenges became nearly impossible to overcome. See how rural trail town communities were affected by the pandemic and understand an untold perspective of pursuing your dreams at all costs.Avoiding law enforcement, entering into "closed" federal land and even overcoming death - all while attempting the impossible. With a wife and two daughters at home, the outside world against him and seemingly unreliable information, this epic tale follows Ryan Michael Beck's journey 2,193 miles in pursuit of a dream to thru-hike the entire Appalachian Trail against all odds.

    These money making apps pay you for completing the following: watching videos, taking surveys, completing short tasks, investing, working out, shopping online, mystery shopping and unlocking your phone. This is a great way to earn some extra cash on the side without having to use a large amount of effort. The best part is that some of these apps are completely passive, meaning you can earn a passive income without needing to do anything else other than installing the app and cashing out. As a bonus, we've also included 5 money making websites in addition to the 101 money making apps.

    They filled them with a deep longing to see the world and little else.It began in 1983, a time before the Internet, Instagram or Skyscanner. It was a journey of connections with people and situations that stretched the limits of their patience and perseverance. It was often hard and sometimes dangerous. But it was a journey of self-discovery, to places where simple choices led to profound transformation, where anything was possible if you just believed in yourself and the power in your hands and heart.Grab your copy today and follow the path of this young woman who set out to find herself in the world and find answers to the eternal questions who am I and why am I here?

    If there’s a hardcore, super-functional tool or tactic for maximizing strength, speed or muscle, it’s here—bodyweight, kettlebells, barbells, tires, ropes, sandbags, kegs and sleds. The bodyweight section alone is worth more than the price of the book—it’s a ‘must read’ for calisthenics fans. No book combines the old-school methods of strength training and muscle-building with the new science of performance enhancement and athletic conditioning better than The Encyclopedia of Underground Strength and Conditioning. And no author delivers his knowledge with more heart and passion than Zach Even-Esh. This 'bible of strength' is an inspiring must-read for every athlete, coach and fitness enthusiast of any age who wants to help themselves or others get an edge on the competition and become bigger, stronger, faster and tougher.Zach Even-Esh has filled his book with the kind of wisdom that can only be obtained from years in the trenches making mistakes and learning from them. Zach outlines techniques and tactics to build not only useable strength, but well-rounded athleticism that enhances performance and provides resilience from injury. The ultimate report card for a coach is results, not knowledge of theory. Zach gets results for real people.•Become the Total Athletic Package, with a farm boy’s all-around power and a gladiator’s whipcord resilience…•Develop the mental toughness, durability and spiritual fortitude that would do a hardened Spec Ops proud…•Develop the steely, never-ever-quit endurance capacity of a true champion…•Become fully prepped to overcome the rigors and uncertainties of your combat-sport—or whatever else gets thrown at you…•Combine the horsepower of a Ferrari with the grinding strength of a tow truck…•Get stacked with righteous cords of “GO! GO! GO!” hyper-powerful, hyper-functional muscle…•Make relentless progress in your physical prowess—without sacrificing your health…•Develop a tigrish self-confidence that guarantees you NEVER surrender to any set back or apparent obstacle…You CAN have all of this—and a whole lot more—because master-athletic coach Zach Even-Esh, has already delivered on these promises to literally thousands of real-world athletes over the last 25 years…Zach has spent over 25 years figuring out what REALLY works in the REAL world to be utterly devastating athletically. And he is ready to share ALL of this hard-won know-how with you…Zach’s sole mission in life is to pass on to the world what truly does work to produce an EFFECTIVELY strong and powerful human being.Punch a ticket to ride with Zach—and enter the exalted territory of the “Soul Athlete”…“Soul Athletes” see the whole world as their physical-transformation playground. Doesn’t matter where you are—you work with what you got…trees, sand, tires, sledgehammers, kettlebells, barbells, ropes, trucks, sandbags, ocean, kegs, stones, sleds, bodyweight, free weights, training partners, playgr

    The dos and don'ts of travelling and staying in Iceland. Five chapters with multiple tips in each one explain what is expected of you as a traveller - as well as some bonus tips on what you can do.

    These are not detailed biographies as such, but envelopes of trivia, scandal, viewpoints, accomplishments, failings, character flaws etc. Each one liberally sprinkled with quotes by and about the individuals examined. You will find your idols (in most cases) were far from perfect. This volume also contains a load of fascinating extras toward the end of the book.