With a thorough examination of the science and research behind this training method, 80/20 Running is a hands-on guide for runners of all levels with training programs for 5k, 10k, half-marathon and marathon distances.In 80/20 Running you'll discover how to transform your workouts to avoid burnout.Runs will become more pleasant and less drainingYou'll carry less fatigue from one run to the nextYour performance will improve in the few high-intensity runsYour fitness levels will reach new heights

    A lifetime’s worth of training knowledge, drawn from the world’s most extreme arenas. Lessons learned and best practices from military operators, tactical law enforcement, martial artists, and others that rely on their physical abilities to survive and thrive in very harsh and unforgiving environments. Where there’s more at stake than winning a medal, or getting a bruised ego. Bottom line, with these people, the training has to work. By implementing the strategies in this book, you will cut your learning curve by decades. You’re going to be able to take your conditioning to the next level and beyond, while avoiding costly amateurish mistakes that lead to injury and burn out. The path has been laid out and handed to you on a silver platter. If you’re an older athlete, you’re going to reclaim that confidence you once had in your physical abilities. You may have forgotten what that feels like. Prepare to be reminded. It’s great having a 600lb squat and 400lb bench press. However, as an operational athlete, if you can’t run, work, or thrive for long periods of time in a multitude of energy demanding environments, you are ineffective. Your big bench press is useless, your big squat is useless. Tactical Barbell proposes you work towards being a different kind of athlete. The kind that is not only extremely strong, but also highly conditioned. If you look carefully, you’ll see these people all around you. That guy on your Emergency Response Team with the 350lb bench press and a sub 9 minute 1.5 mile run. The old Marine Sergeant that can run 6 miles in under 40 minutes, deadlifts over 600lbs and does 30 dead-hang pull-ups. So how do you get there? It's not what you think. Popular 'bootcamp' style approaches that throw a lot of push-ups and running at you in a haphazard fashion don't work. Sure, you'll break a sweat and release some endorphins. You might even lose a pound or two. But take a good hard look at your progress. For all your effort, are you really that far ahead? To make real progress, you have to look to the approaches used by the pros. Train each attribute you're trying to improve in a progressive manner, using the most effective tools for that particular fitness domain.In TB2, you'll find the structured, three pronged approach to conditioning we take with all of our clients. It consists of Base Building, followed by a transition to a more specific continuation protocol. Periodic maintenance of lower-priority fitness domains complete our model.TBII is our manual for training tactical law enforcement candidates, soldiers and recreational athletes. You will be hard pressed to find a more thorough, and effective conditioning program. If you are a results-oriented individual looking for concrete, actionable programming based on cutting edge research, TB2 is for you.

    From his childhood, rebellion at school, the early death of his father and conflict with his step-father, on to his exploits in the army in Korea, Egypt, Malaya, Oman, Borneo, the Sudan, the Falklands, and the Gulf War, this book chronicles the SAS General's life.

    His book includes recipes for vegetable and casserole dishes, breads, cakes, muffins and twenty different pies. He also shows how to make numerous jellies, jams, teas, and wines, and how to sweeten them with wild honey or homemade maple syrup.

    Throughout our life, we look for ways to keep our mind sharp and effortlessly productive. Now, globetrotting neurosurgeon Dr. Sanjay Gupta offers insights from top scientists all over the world, whose cutting-edge research can help you heighten and protect brain function and maintain cognitive health at any age. Keep Sharp debunks common myths about aging and cognitive decline, explores whether there’s a “best” diet or exercise regimen for the brain, and explains whether it’s healthier to play video games that test memory and processing speed, or to engage in more social interaction. Discover what we can learn from “super-brained” people who are in their eighties and nineties with no signs of slowing down—and whether there are truly any benefits to drugs, supplements, and vitamins. Dr. Gupta also addresses brain disease, particularly Alzheimer’s, answers all your questions about the signs and symptoms, and shows how to ward against it and stay healthy while caring for a partner in cognitive decline. He likewise provides you with a personalized twelve-week program featuring practical strategies to strengthen your brain every day. Keep Sharp is the only owner’s manual you’ll need to keep your brain young and healthy regardless of your age!

    Using the unique method he's developed that treats a type of connective tissue called the fascia, physical therapist Ming Chew has healed injuries, aches and pains that most medical professionals believe can only be fixed by medication and surgery. The Ming Method uses simple stretches and exercises, a supplementation and hydration plan, and an anti-inflammatory diet to release the fascia and banish pain forever--quickly, safely and drug-free.

     Do you know how to tie a bow-tie, mix a martini, or make a potato gun? Do you know when to get married and how to break up, or the difference between a bock beer and a bitter? Do you know which urinal to choose or how to start a fire with a Coke can? The answers to every man's burning questions are within these pages, from the morning wet shave to the whiskey night-cap, from hunting deer with a .30-06 to wooing women like 007. At a time when the sexes are muddled and masculinity is marginalized, The Man's Book unabashedly celebrates maleness. Organized by subject in a man-logical way, it's the go-to guide for anyone with a Y chromosome.

    That's down to one thing: hygge.'Hygge has been translated as everything from the art of creating intimacy to cosiness of the soul to taking pleasure from the presence of soothing things. My personal favourite is cocoa by candlelight...'You know hygge when you feel it. It is when you are cuddled up on a sofa with a loved one, or sharing comfort food with your closest friends. It is those crisp blue mornings when the light through your window is just right.Who better than Meik Wiking to be your guide to all things hygge? Meik is CEO of the Happiness Research Institute in Copenhagen and has spent years studying the magic of Danish life. In this beautiful, inspiring book he will help you be more hygge: from picking the right lighting and planning a dinner party through to creating an emergency hygge kit and even how to dress.Meik Wiking is the CEO of the Happiness Research Institute in Copenhagen. He is committed to finding out what makes people happy and has concluded that hygge is the magic ingredient that makes Danes the happiest nation in the world.

    Incorporated in the textbook are useful illustrations and exceptional photographs of complex sailing concepts. There are also quizzes at the end of each chapter, and a glossary to help those new to sailing to navigate their way through the extensive nautical terminology.

    Courageous, responsible, and involved, they understand sacrifice, hard work, and how to do whatever is necessary to take care of their loved ones. They also know how to have a rollicking good time.Sensible, fun, and inspiring, How to Build a Fire offers a rare glimpse into the hearts and minds of grandfathers near and far by sharing their practical skills and sweet stories on how to be stronger, smarter, richer, and happier. Inside are more than one hundred essential step-by-step tips for fixing, leading, prospering, playing, and hosting, including how to   • buck up and be brave in the face of adversity • play hard and break in a baseball mitt • bait a hook and catch a big fish • look dapper and tie a perfect tie • get a raise and earn more • write a love letter and kindle romance • change a flat tire and save the day • stand up and give a sparkling toast • play the harmonica and make your own music   Loaded with charming illustrations, good humor, and warm nostalgia, How to Build a Fire is the perfect handbook for guys or gals of any age. The first of its kind, this collection of our grandfathers’ hard-earned wisdom will help you build confidence and get back to what’s really important in life.

    Stephanie O'Dea's 200 delicious recipes includeBaked Herbed FetaSmoky Bean and Corn SoupMaple-Glazed Pork ChopsMoroccan Chicken with LentilsApple-Pecan Bread PuddingOrange and Honey TilapiaChocolate Pot de Creme with Ganache--and many more. More Make It Fast, Cook It Slow is the perfect cookbook for easy-to-prepare meals that don't take a toll on the family budget.

    In Beat the Gym, he provides the inside scoop on how to get the most from your gym experience and reach your peak exercise and weight loss goals—offering personal trainer secrets without the personal trainer price tag. The first book of its kind, Beat the Gym offers essential tips and exclusive workouts to help you save thousands of dollars and still build the body of your dreams.

    soldiers surrendered as the Philippines’ island of Luzon fell to the Japanese. A few hundred Americans placed their faith in their own hands and headed for the jungles.One of them was Clay Conner Jr.—a twenty-three-year-old Army Air Force communications officer who had never even camped before… The obstacles to Conner’s survival were as steep as the Zimbales Mountains that Conner had to traverse daily: among them, malaria, heat, jungle rot, snakes, and mosquitoes. Beyond that, the threat of enemy soldiers who would ultimately put a price on Conner’s head, and local natives and villagers who claimed to be his friends only to later betray him. And, finally, he had to overcome his own self doubts, struggle with the despair of having to bury dead comrades, deal with friction among his fellow American soldiers, and survive years passing with little hope of rescue. But if conflict reveals character, Conner showed himself to be a man of iron will, unbridled boldness, and endless perseverance. Inspired by an unlikely alliance with a tribe of arrow-shooting pygmy Negritos, by the words in a dog-eared New Testament, and by a tattered American flag that he vowed to someday triumphantly fly at battalion headquarters, Conner would survive and fight for almost three years. Resolve is the story of an unlikely hero who never surrendered to the enemy—and of a soldier who never gave up hope.

    Under the command of Sergeant Andy McNab, they were to sever the underground communication link between Baghdad and north-west Iraq, and to seek and destroy mobile Scud launchers. Their call sign: BRAVO TWO ZERO.Each man laden with 15 stone of equipment, they patrolled 20km across flat desert to reach their objective. Within days, their location was compromised. After a fierce fire fight, they were forced to escape and evade on foot to the Syrian border. In the desperate action that followed, though stricken by hypothermia and other injuries, the patrol 'went ballistic'. Four men were captured. Three died. Only one escaped. For the survivors, however, the worst ordeals were to come. Delivered to Baghdad, they were tortured with a savagery for which not even their intensive SAS training had prepared them.Bravo Two Zero is a breathtaking account of Special Forces soldiering: a chronicle of superhuman courage, endurance and dark humour in the face of overwhelming odds.

    Cheese. Wine. Beer. Coffee. Chocolate. Most people consume fermented foods and drinks every day. For thousands of years, humans have enjoyed the distinctive flavors and nutrition resulting from the transformative power of microscopic bacteria and fungi. Wild Fermentation: The Flavor, Nutrition, and Craft of Live-Culture Foods is the first cookbook to widely explore the culinary magic of fermentation."Fermentation has been an important journey of discovery for me," writes author Sandor Ellix Katz. "I invite you to join me along this effervescent path, well trodden for thousands of years yet largely forgotten in our time and place, bypassed by the superhighway of industrial food production."The flavors of fermentation are compelling and complex, quite literally alive. This book takes readers on a whirlwind trip through the wide world of fermentation, providing readers with basic and delicious recipes-some familiar, others exotic-that are easy to make at home.The book covers vegetable ferments such as sauerkraut, kimchi, and sour pickles; bean ferments including miso, tempeh, dosas, and idli; dairy ferments including yogurt, kefir, and basic cheesemaking (as well as vegan alternatives); sourdough bread-making; other grain fermentations from Cherokee, African, Japanese, and Russian traditions; extremely simple wine- and beer-making (as well as cider-, mead-, and champagne-making) techniques; and vinegar-making. With nearly 100 recipes, this is the most comprehensive and wide-ranging fermentation cookbook ever published.