Developed by Pete Egoscue, a nationally renowned physiologist and sports injury consultant to some of today's top athletes, the Egoscue Method has an astounding 95 percent success rate. The key is a series of gentle exercises and carefully constructed stretches called E-cises. Inside you'll find detailed photographs and step-by-step instructions for dozens of e-cizes specifically designed to provide quick and lasting relief of: Lower back pain, hip problems, sciatica, and bad knees Carpal tunnel syndrome and even some forms of arthritis Migraines and other headaches, stiff neck, fatigue, sinus problems, vertigo, and TMJ Shin splints, varicose veins, sprained or weak ankles, and many foot ailments Bursitis, tendinitis, and rotator cuff problems Plus special preventive programs for maintaining health through the entire body.With this book in hand, you're on your way to regaining the greatest gift of all: a pain-free body!the help of Pete Egoscue's revolutionary program of quick stretches and strength-building exercises, you can cure chronic pain, and do it naturally. Pete Egoscue has shown thousands of individuals, corporations, schools, and championship sports teams how to eliminate pain without investing in expensive ergonomic devices or resorting to surgery or drug therapies.  His groundbreaking book, with nearly 50,000 hardcover copies sold, shows readers how to:Relieve lower back painImprove hip problems, sciatica, and bad kneesRelieve migraines and other headaches, stiff neck, fatigue, sinus problems, vertigo, and TMJRelieve painful problems, like carpal tunnel syndrome, often misdiagnosed as arthritisPrevent injuries and maintain health through stretching programs for the entire bodyFilled with easy instructions, photos, and line illustrations throughout, this book will provide quick, effective pain relief. -->

    Mark Cucuzzella explains the simple mechanics of how our bodies have evolved and adapted to run. Despite our natural ability and our human need to run, each year more than half of all runners suffer injuries. Pain and discouragement inevitably follow. Cucuzzella's book outlines the proven, practical techniques to avoid injury and reach the goal of personal fitness and overall health.      His book--the first running book to be written by a professor of medicine with the credibility of the Air Force behind him--gives us a straightforward, easy-to-follow look at the anatomy, biomechanics, nutrition, and/or clinical medicine with clear drawings and black-and-white photographs. The book provides illustrated exercises designed to teach healthy running, along with simple progressions, a weekly/monthly schedule detailing common mistakes, and cautions that allow the reader to tailor the training regime to individual needs and abilities. With an annotated list of videos and other innovative, book-Internet links.     The proceeds from RUN FOR YOUR LIFE will go to support Mark Cucuzzella's community work through his non-profit organization, Eastern Area Health Education Center/Freedoms Run.

    In 2014 there will be a race every other day in 15 countries on five continents. What do these Spartans know that you don’t? They know that we all have a fire burning within us to prove ourselves. Joe De Sena has captured that invincible Spartan spirit in his manifesto for bold living, SPARTAN UP! A Take-No-Prisoners Guide to Overcoming Obstacles and Achieving Peak Performance in Life (Houghton Mifflin Harcourt; May 13, 2014; $24). De Sena’s prescription for life’s insurmountable obstacles is to get off the couch and crush them through hard work and force of will. A legend in the ultramarathon community, he created Spartan Race, extreme obstacle races where no one knows what to expect, but to finish is to be transformed. Spartan Race drives participants to their very limit to learn what they are capable of and to set a new frame of reference; one they can draw upon in the face of life’s harshest challenges. Everyday disappointments and setbacks seem small when you’ve been to the other side of hell and made it back as a victor. In SPARTAN UP! De Sena paints a picture of how he created the Spartan way of life, beginning with an unexpected challenge by a friend that got him back into shape through endurance racing. After that first race, De Sena completed more than 50 ultramarathons (in conditions ranging from -30 to 120 degrees) and 14 Ironman events, including the 135-mile Badwater ultramarathon, the 140.6 Lake Placid Ironman, and a 100-mile Vermont trail run—in a single week. The harder the race the more he loved it; he was hooked.SPARTAN UP! is more than an insider’s view of the world of obstacle racing, it’s a manual for the Spartan way of life, including :• Finding the will to succeed: The first half of a race you run with your legs; the second half you run with your mind. Turn your pain into an outboard motor to drive you forward. • Tossing your cookies: The Cookie Test can teach you how to overcome the need for immediate gratification and help you prosper in the long term. • Changing your frame of reference: Reset your inner default as an antidote to dissatisfaction and the insatiable need for “more.” • Getting Spartan fit: Survival of the Fittest means training outside the gym for strength, endurance and flexibility throughout the entire body—and don’t forget those burpees! • Moving mountains: Whether metaphorical mountains or the ones on which Spartans race, what you think are your limits can be a mere starting point for transformation. Age, gender, and physical ability are no barrier and finishers become entirely new people, without limitations, living life to the fullest. That’s why the Spartans say: “You’ll know at the finish line.” JOE DE SENA is a cofounder of Spartan Race, which began as an obstacle race based on the extreme spirit of the legendary Death Race, and has become a multi-million dollar global lifestyle company in less than 10 years. It was voted Outside magazine’s Best Obstacle Race. In one year’s time he competed in the Raid International Ukatak in Canada; the IditaSport in Alaska; the Odyssey Adventure Race and the OAR Beast of the East, both in Virginia; the Raid the North Extreme in Newfoundland, the Adrenaline Rush in Ireland and the Discovery Channel World Championships in Switzerland. He resides in Vermont with his family. For more information, please visit www.spartanupthebook.com.

    This fully updated and revised edition incorporates the latest cutting-edge research. Written by one of the country's most respected sports nutritionists, it provides the latest research and information to help you succeed.This seventh edition includes accessible guidance on the following topics: maximising endurance, strength and performancehow to calculate your optimal calorie, carbohydrate and protein requirementsadvice on improving body composition specific advice for women, children and vegetarianseating plans to cut body fat, gain muscle and prepare for competitionsport-specific nutritional advice.

    This comprehensive approach shows the 50 essential core workout exercises that will build strength and endurance in the key core muscles for cycling—no gym membership required.Professional cyclist Tom Danielson used to have a bad back. He shifted in the saddle, never comfortable, often riding in pain. Hearing that core strength could help his back, he started doing crunches, which made matters worse. He turned to personal trainer Allison Westfahl for a new approach. Danielson and Westfahl developed all-new core exercises to build core strength specifically for cycling, curing Danielson’s back problems. Better yet, Danielson found that stronger core muscles boosted his pedaling efficiency and climbing power.Using Danielson’s core exercises, cyclists of all abilities will enjoy faster, pain-free riding. Cyclists will perform simple exercises using their own body weight to build strength in the low back, hips, abs, chest, and shoulders without adding unwanted bulk and without weights, machines, or a gym membership. Each Core Advantage exercise complements the motions of riding a bike so cyclists strengthen the right muscles that stabilize and support the body, improving efficiency and reducing the fatigue that can lead to overuse injuries and pain in the back, neck, and shoulders.Beginner, intermediate, and advanced training plans will help bike racers, century riders, and weekend warriors to build core strength throughout the season. Each plan features warm-up stretches and 15 core exercises grouped into workouts for injury resistance, better posture, improved stability and bike handling, endurance, and power. Westfahl explains the goal for each exercise, which Danielson models in clear photographs.Riding a bike takes more than leg strength. Now Tom Danielson’s Core Advantage lays out the core strengthening routines that enable longer, faster rides.

    You will also learn how to modify exercise technique to influence results and individualize training programs according to your specific needs.Combining the expertise of MuscleMag International columnist, bodybuilder, and orthopedic surgeon Dr. Nick Evans with the talent of acclaimed bodybuilding artist Bill Hamilton, Bodybuilding Anatomy is the ultimate training guide for bodybuilders and dedicated strength trainers.

    It doesn’t make any sense, does it? Wild animals simply move the way nature intended, and they become powerful, healthy, and free in the process. So why should it be any different for us? We have become "zoo-humans," separated from nature and living movement-impoverished, unnatural lifestyles. As a result, we are suffering physically, mentally, and spiritually. Exercise has become artificial and boring—a chore, if not a punishment. We are training parts of our bodies, not the whole, and we have lost our drive for movement. What we need is not a better understanding of exercise physiology or more variety in fitness programs and modalities. What we need is simplicity, meaning, purpose, inspiration, and enjoyment. We need to get back to natural movement. In The Practice of Natural Movement, Le Corre demonstrates our innate and versatile ability to perform practical and adaptable movements. With countless techniques and movement variations, as well as strategies for practicing anytime and anywhere, he will inspire you to build a naturally strong and flexible body and to form yourself anew into a mindful, skillful, and physically capable human being.

    Unfortunately, the evidence-based techniques that the expert PhDs, academic institutions, and professional performance staffs follow can be in stark contrast to what many athletes actually practice. When combined with the noise of social media, old-school traditions, and bro-science, it can be difficult to separate fact from fiction.Peak is a groundbreaking book exploring the fundamentals of high performance (not the fads), the importance of consistency (not extreme effort), and the value of patience (not rapid transformation). Dr. Marc Bubbs makes deep science easy to understand, and with information from leading experts who are influencing the top performers in sports on how to achieve world-class success, he lays out the record-breaking feats of athleticism and strategies that are rooted in this personalized approach.Dr. Bubbs’s performance protocol is for the elite athlete, active individual, strength coach, nutritionist, or practitioner who wants to expand their potential by: Connecting the importance of sleep, digestion, the athlete microbiome, and blood glucose control metrics Creating personalized deep nutrition strategies for building muscle, burning fat, or “making weight” for competition Rethinking nutrition specifically for team sports Learning how elite endurance athletes fuel, including training techniques to boost performance Applying the new science of recovery that enhances performance Emphasizing the tremendous role of emotional intelligence and mindset in overcoming roadblocks and achieving athletic success (the next frontier in performance) Analyzing the qualities of elite leaders and how to develop them authentically Dr. Bubbs expertly brings together the worlds of health, nutrition, and exercise and synthesizes the salient science into actionable guidance. Regardless if you’re trying to improve your physique, propel your endurance, or improve your team’s record, looking at performance through this lens is absolutely critical for lasting success.

    If you’re like most women, you’ve been through this vicious cycle more times than you can count. But what if fitness wasn’t about fixing flaws and shrinking sizes? What if your workout could be uncomplicated, energizing, and even fun? Fitness coach Nia Shanks has helped countless clients reinvent their mindset around exercise, nutrition, and body image. Based on her wildly popular blog, Lift Like a Girl is so much more than a workout program. It’s an empowering lifestyle built around discovering the strength you never knew you had. Along with her practical, step-by-step approach for getting proven results in the gym, Nia breaks through the weight-loss clichés that keep too many women dissatisfied, depressed, and constantly on a diet. Find out how good it feels to lift like a girl, and leave the gym feeling more awesome than ever.

    Trigger point therapy is one of the most intriguing and fastest-growing bodywork styles in the world. Medical doctors, chiropractors, and alternative health practitioners are all beginning to use this technique to relieve the pain of individuals suffering from undiagnosable soft tissue pain-a condition that studies have shown to be the cause of nearly 25 percent of all doctor visits. The technique involves applying a gentle, sweeping stroke to trigger points, places in muscle or connective tissue where a lack of oxygen causes swelling. These points are easily located by general readers and create pain throughout the body in predictable patterns characteristic to each muscle, producing discomfort ranging from mild to severe. The stimulation of the point causes an increase in the oxygen level in the area and often produces instant relief. The first edition of The Trigger Point Therapy Workbook has made a huge impact in the use of this dynamic technique. This is the first major revision of the overnight classic, a complete update that includes new information specifically for massage professionals as well as a detailed discussion of progressive muscle relaxation techniques that can reinforce the therapeutic power of trigger point work.

    But there isn't one ideal form all runners should try to emulate. Instead, research and experience show that people can run effectively in a wide variety of patterns with some universal elements.In lively, accessible prose, author Jonathan Beverly details his search for common ground among physical therapists, podiatrists, biomechanics researchers, and coaches, and reveals how individual runners can apply those principles and improve their performance, avoid injury, and enhance their enjoyment on the run.With specific, illustrated exercises that show how to counteract tight muscles from excessive sitting, improve limited arm mobility from hunching over electronic devices, strengthen your feet for better balance, and improve speed by lengthening your stride, Runner's World Your Best Stride is an approachable guide to human movement and a practical tool for improved running performance.

    Guided by their personal experiences and coaching expertise, they point out the mental and emotional factors that will help you learn exactly how to become a happy runner and achieve your personal best.Following the "some work, all play" approach, The Happy Runner introduces the three commandments of happy running and teaches you how to balance the effort of running with the simple joy of the activity:- Learn how to run fast, run long, and stay healthy with proven training methods.- Read real stories from professional and recreational athletes who have had personal breakthroughs as they learned to love the process of running.- Understand how to adapt your running based on your personal lifestyle and goals as well as avoid setbacks from injury.- Develop your self-belief and make positivity your default setting so you can reach your goals.Whether you're battling burnout, are returning after an injury, or are new to running and want to enjoy a 5K or an ultramarathon, the science-based training guidance in The Happy Runner will help you get faster, go longer, and live stronger--all with a smile.CE exam available! For certified professionals, a companion continuing education exam can be completed after reading this book. The Happy Runner Online CE Exam may be purchased separately or as part of The Happy Runner With CE Exam, a package that includes both the book and the exam.

      As a Tibetan lama and leader of Shambhala (an international community of 165 meditation centers), Sakyong Mipham has found physical activity to be essential for spiritual well-being. He's been trained in horsemanship and martial arts but has a special love for running. Here he incorporates his spiritual practice with running, presenting basic meditation instruction and fundamental principles he has developed. Even though both activities can be complicated, the lessons here are simple and designed to show how the melding of internal practice with physical movement can be used by anyone - regardless of age, spiritual background, or ability - to benefit body and soul.

    Hansons Marathon Method offers a radical overhaul of marathon training that promises to turn any runner into a true marathoner and help experienced marathoners set new personal bests. Hansons Marathon Method does away with mega long runs and high mileage weekends—two outdated traditions that make most runners miserable. Instead, runners using the Hansons method will gradually build up to the moderate-high mileage required for marathon success, spreading those miles more sensibly throughout the week. Running easy days mixed with precisely paced speed, strength, and tempo workouts, runners will steel their bodies and minds to run the hardest miles of the marathon. Both Beginner and Advanced training programs feature the unique Hansons 16-mile long run which, as part of the Hansons program, is ideal for preparing the body for the marathon. Humphrey explains how runners should set their goal race pace and shows how to customize the Hansons method to their own needs, like adding extra racing, running more miles, and handling training interruptions. Detailed nutrition and hydration chapters help runners pinpoint their personal energy and hydration needs so they know precisely how much to eat and drink during workouts, race week, race day, and for recovery. The Hansons approach to pacing and nutrition means marathoners will never hit the wall. Hansons Marathon Method lays out the smartest marathon training program available from one of the most accomplished running groups in the nation. Using this innovative approach, runners will mold real marathon muscles, train their body to never hit the wall, and prepare to run their fastest marathon.

    Of course, real achievement is a healthy mix of inspiration and perspiration, which is why the authors have grounded Run Like a Mother in a host of practical tips on shoes, training, racing, nutrition, and injuries, all designed to help women balance running with their professional and personal lives.