You’ve deloaded, done your recovery session, even taken a hot bath. Oh how nice a massage would be right now. The problem is not all of us have the time or the money to invest in some good soft tissue work. Want a cheap yet extremely effective way to get rid of your aches and pains? This easy to understand guide will help you address all of those problems and more. Best of all, you don't even need to leave your house or buy any expensive tool. Just grab a tennis ball and get started.Being able to treat your own pain is a very valuable tool. It can save you a lot of money and mean less trips to the physiotherapist as well as ensuring that you are keeping your body in good condition. Trigger points and tight muscles are a common cause of muscle and joint pain. They can refer pain to other areas as well as causing problems at the site itself. Although they don't count for all the pain you might be suffering from, releasing them can certainly help get rid of a lot of the pain, if not clear up your problem entirely. Have you ever been to the doctor and he or she told you that theres nothing wrong, even after extensive scans? You might simply need some work on your muscles. Keeping the muscle tissue quality high will help reduce the amount of injuries you suffer from, improve your posture as well as help a lot of muscle and joint pain.In this book you can learn how to effectively get rid of shoulder pain, neck pain, upper and lower back pain, hip and glute pain and stiffness, leg and knee pain, calf pain, ankle stiffness, Achilles problems and much more.Actual excerpt from the book of how I discovered this great technique."When I was playing in Germany, I had really bad shoulder pain. The kind that ran down to my fingers and made me unable to put my arms over my head. One night trying to get relief I grabbed my old Motorola and started laying on it, with it digging in under my shoulder. Slowly and excruciatingly I released the rotator cuff muscles and gave myself a pain free range of motion that I had only dreamed of before. Needless to say, I thought I was a genius and upgraded to a tennis ball pretty quickly."

    His personal SETI project detected an extraterrestrial signal directed at Earth. Unfortunately, Dr. Howard’s long hoped for communication contained a message of dire warning rather than greeting. In 1945 humanity had become a species of galactic interest, and was given one-hundred years to address the issue.Now in 2045, only months remain before humanity’s grace period expires and the world mourns the passing of a titan. Damien Howard lies dead. Only his security officer, Misha Sokolov and artificially intelligent agent, Coleman are aware of Earth’s impending deadline.Meanwhile, in Nairobi, Kenya, Charlotte Omandi prepares to address luminaries gathered for her keynote presentation at the Omandi Institute. Her life changes forever when Damien Howard reaches out to her from beyond the grave. She is the first born of Howard’s Children, nine genetically enhanced humans who hold the key to Earth’s salvation.Charlotte must assemble a crew capable of demonstrating both faster-than-light travel and the wisdom required to join a galactic community. As humanity’s leaders become aware of the impending threat, massive forces attempt to impede Omandi and her nascent crew. Despite Damien’s gifts of wealth, technology, and genetic superiority, his children face daunting challenges as they race against an armageddon clock set to strike on July 16, 2045. By that day, humanity will either shift its paradigm or perish.

    No explanation, no field guide, and no rules.
 And human beings aren’t the only new arrivals. 
 Morgan’s never been a team player, and she never imagined facing disaster with a bunch of confused, terrified teenagers. To live she’ll have to make allies—human and otherwise. Because Morgan has no intention of settling down and starting anew somewhere else. Whoever brought her here can bring her back. But first, she must survive.

    He belongs on his family’s rugged Montana ranch, following in the respected footsteps of both of his grandfathers and his father. Convincing his mother he should forgo experiencing life outside of the ranch, and all of the possibilities that come along with the rest of the world, was another story. Maybe because she knows a little something about the cost of staying. Amara Morris, affectionately referred to as “Grams”, and Jonny share a close connection; a zeal for Morris ranch. Over a late-night snack, Grams shares with him a twine bound book written in her own hand. Inside is a story she had never fully told anyone. Her story. And a legend. Join the tantalizing journey through the trials of life, and ranching, where countless decisions leave a wake of lasting discoveries and loyalties - and gut-wrenching sacrifices - in this merciless land of beauty and splendor. Holder of the Horses will leave you fulfilled, and breathless. Check out www.slaterlife.com for more novels by Lisa Slater

    Sometimes mistakes are made. But even more terrifying is when the authorities conspire to frame them. That's what happened to Steven Avery and Brendan Dassey, who were convicted of murder and are serving life sentences.Un-Making a Murderer is an explosive book which uncovers the illegal, devious and covert tactics used by Wisconsin officials, including: Concealing Other SuspectsPaying Expert Witnesses to LiePlanting EvidenceJury TamperingThe art of framing innocent people has been in practice for centuries and will continue until the perpetrators are held accountable; turning conventional assumptions and beliefs in the justice system upside down, Un-Making a Murderer takes you on that journey.The profits from this book are going to Steven and Brendan and to donate free books to schools and prisons. In the last two years, Shaun Attwood has donated 15,000 books.

     Do you suffer from lower back pain after a long weekend ride? Do your shoes wear out on one side more than the other? Are you experiencing numbness in your hands, or knee pain? Phil Burt, Head Physiotherapist at British Cycling and Team Sky Consultant Physiotherapist, has worked with hundreds of cyclists to help them solve these and many other classic cycling niggles. In this book he outlines his methods to help you analyse your position and get the best from your bike. The right BIKE FIT can mean the difference between a good ride and a bad one, but a professional fit can cost more than you paid for your bike. The information is all here. Let Phil Burt guide you through your own BIKE FIT, to ensure your bike and body work in harmony. Packed with useful diagrams, step by step diagnostics and case studies, this is the must-read for any cyclist keen to get a performance advantage.

    When 30-year-old Dean Nicholson set off from Scotland to cycle around the world, his aim was to learn as much as he could about our troubled planet. But he hadn't bargained on the lessons he'd learn from his unlikely companion. Three months after leaving home, on a remote road in the mountains between Montenegro and Bosnia, he came across an abandoned kitten. Something about the piercing eyes and plaintive meowing of the bedraggled little cat proved irresistible. He couldn't leave her to her fate, so he put her on his bike and then, with the help of local vets, nursed her back to health. Soon on his travels with the cat he named Nala, they forged an unbreakable bond -- both curious, independent, resilient and adventurous. The video of how they met has had 20 million views and their Instagram has grown to almost 750k followers -- and still counting! Experiencing the kindness of strangers, visiting refugee camps, rescuing animals through Europe and Asia, Dean and Nala have already learned that the unexpected can be pretty amazing. Together with Garry Jenkins, writer with James Bowen of the bestselling A Street Cat Named Bob, Dean shares the extraordinary tale of his and Nala's inspiring and heart-warming adventure together.

    She isn't prepared for a nosy sister-in-law, the complications of marriage, or being entrusted with her father-in-law's biggest secret. But what she least expects is to miss the woman she was trying so hard to get away from, her mother. While this new life is daunting, love and determination push her forward, as she slowly adjusts to the unique beauty that is Ireland.

    Little did she know that her journey down under would take a dark turn which left her stranded 10,000 miles from home trying to piece back together the fragments of her now broken life. After working hard towards her dreams of becoming a clinical psychologist, Aly had a sudden realisation that there must be something more out there away from the books she had been burying her head into for the past 3 years. She decided to hang her degree on the wall and book a one-way ticket to Australia, a decision which would change her entire life. Through the relationships she made, the jobs she took and the landscapes she wandered, Aly reveals her full story for the first time. Behind her YouTube videos and blog posts remained a deep dark secret that she was never ready to share, until now.

    So they quit their jobs, sold their house and car, and flew off to Turkey with two bags each, a laptop computer and a camera. If you've ever dreamed of ditching the rat race and taking a year off, you’ll find inspiration in this charming and humorous series of essays and emails. A delightful memoir of a memorable year.

    In this wellness guide, Healthy Green Kitchen blogger Winnie Abramson compiles 50 small changes that readers can easily make to improve their everyday well-being. Abramson—who has a doctorate in naturopathic medicine—throws fad diets out the door in favor of age-old culinary wisdom, green living tips, cutting-edge nutrition information, and 15 simple and easy recipes. Readers can work through the tips week by week or dip in and out of the book at will. Packaged in a handsome paperback, this game-changing guide will be treasured by anyone hoping to look and feel healthier, younger, and happier.

    Its energy feeds other reactions, creating endless possibilities for self-sustaining growth. Imagine harnessing this kind of energy in business—what if you could create your own nuclear effect?It's easy to feel trapped when you start an online business, stuck in a tug-of-war between success and the requirements for continued growth. The more you progress, the more money you need. Your company's bank account mirrors your own emotions in a rollercoaster of inconsistency and instability—you've left the rat race, only to find yourself on a 6- or 7-figure hamster wheel.In The Nuclear Effect, Scott Oldford shows you how to free yourself from this cycle, scale a profitable, multimillion-dollar business, and keep the money you make. By following Scott's 6 pillars of sustainable growth, you will create the momentum your business needs to become an unstoppable force.

    call from his ex-girlfriend's mother, he heads to Colombia to find Fabiana. Caught in a drug war between two cartels, the Blackmore team is in way over their heads. In a last-ditch effort, they pull out all the stops, but will it be enough?

    He’s all she has left of her sister, Debbie, who was killed in a car accident six months ago. She’s prepared to fight for joint custody even as she battles feelings she knows she shouldn’t have for the man who is Kyle’s father – and her sister’s husband.Ben Martin is outraged that Shelby wants joint custody of his baby. Yet after his initial anger and feelings of betrayal, Ben suggests a marriage of convenience so that together he and Shelby can provide the love and security he and Debbie wanted their baby to have. What first seems like a workable solution quickly turns into a nightmare of grief and guilt when Ben and Shelby find themselves fighting a fierce attraction – an attraction that seems the worst possible betrayal of Debbie. But Debbie has her own opinion and reaches out from the other side to Shelby and Ben, bringing them the love and healing they need to move forward with their lives.

    In her debut cookbook, Laura presents a visually stunning collection of heirloom-quality recipes highlighting the beauty of the seasons. Her 125-plus produce-forward recipes showcase the best each season has to offer, and as a whole, demonstrate that plant-based wellness is both accessible and delicious.Wright grew up working at her family's local food market and vegetable patch in the Niagara region of southern Ontario, where fully stocked root cellars in the winter and armfuls of fresh produce in the spring and summer were the norm. After attending culinary school and working in one of Canada's original farm-to-table restaurants, she launched The First Mess blog at the urging of her friends in order to share the delicious, no-fuss, healthy, seasonal meals she grew up eating, and quickly attracted a large international following. The First Mess Cookbook is filled with more of the exquisitely prepared plant-based recipes and lush photography that fans of the blog have come to expect. With recipes for every meal of the day, like Fluffiest Multigrain Pancakes, Meyer Lemon Romanesco Glow Salad, and Eggplant "Bolognese" Pasta, and desserts like Earl Grey Tiramisu, The First Mess Cookbook is a must-have for any home cook looking to prepare nourishing plant-based meals with the best the seasons have to offer.