Well, you don't have to resemble a model to achieve a Bowflex body. Now, you can apply the complete science behind what it takes to get that lean, muscular look. The course of action you're holding in your hands contains the best-possible routines and practices that, combined, cause greater and faster results.The Bowflex exercise system is based on the simple bow-and-arrow principle. Its patented Power Rod technology flexes and extends to provide force or resistance, part of your week-by-week workouts, which focus on all major muscle groups. Merge the recommended Bowflex routines with Dr. Ellington Darden's guidelines on eating, hydrating, and resting, and you'll be well on your way to getting the results you've always wanted.In addition to four fat-loss meal plans, you'll find complete programs for out-of-shape athletes, women who want to reduce their hips and thighs, and individuals who wish to focus on their abdominals. Choose the one that's right for you, depending on your age, experience, body type, and personal goals. Throughout these pages you'll be inspired by reports and photographs of real results from real people using a real Bowflex machine.With a little discipline and patience, you'll see your extra fat begin to vanish, revealing your muscles' lean lines. In only six weeks, a man could drop 35 pounds of fat and 5 inches from his waist. A woman could lose 19 pounds of fat and 4 inches from her thighs. And both can build 3 pounds of muscle. Best of all, you will experience strength, firmness, and muscular refinement as never before.Elegant, instructive photographs of Dr. Darden's top 23 Bowflex exercises make this the ideal fitness manual for both men and women-- those who already use the Bowflex system as well as the many new users of this fast-growing home-exercise system. The only authorized book on the subject, The Bowflex Body Plan will help you lose fat, build muscle, and reshape your body-- fast.Soon you will have the results you've always wanted. Soon you will have a Bowflex body.

     • Rules are simple: no peeking, no skipping. • Do you agree? • Don't miss out! About Us Top 50 Facts is an unofficial collection of facts for fans and readers alike, looking to conveniently discover more about the books they love.

    Now he collates his experiences in this compelling wartime memoir set against the backdrop of the civil war fought in Rhodesia during the 1970s. Helicopters were a vital component of the small Rhodesian Defence Force and as part of special forces, Borlace and his fellow aircrew soon became key weapons in the counterinsurgency operations. Adopting new flexible tactics and blending stealth with courage, they carried the fight by air to the heart of the enemy, establishing a fearsome reputation. In this vivid history, Borlace chronicles the story of airmen, soldiers and leading figures such as Joshua Nkomo and Robert Mugabe’s communist backed guerillas from the perspective of a professional officer at the sharp end. In Spider Zero Seven, Borlace humorously recounts the training, living conditions and hardships of his time in the forces. He also touchingly depicts the human side of the military through his portrayals of his fellow pilots, technicians, medics, nurses and flying with his dog Doris. Out of the 1096 days he served as a pilot in 7 Squadron, Borlace spent 739 days on combat operations. During his 149 contacts with the enemy he was shot down five times and wounded twice. He is one of only five recipients of the Silver Cross, the highest gallantry award given by the air force. With this authority he gives a powerful insight into the violent events of a brutal conflict, in a book that will appeal not only to those interested in military history, but also to a wider readership who enjoy a personal, true-life adventure.

    

    Grant’s debut directorial film, this memoir captures the work behind this labor of love and the realization and fulfillment of a dream come to life. As writer and director of the autobiographical film Grant provides fascinating insight into the intrigues and agonies he encounters while filming, as well as a deeply moving portrait of his childhood and his love affair with Swaziland, where he was born and brought up during the last throes of the British Empire. From never-ending financial pressures and hostilities with producers to the nerve-racking quest to persuade the King of Swaziland to grant permission to film in his country and the handling of a stellar cast—which includes Gabriel Byrne, Miranda Richardson, Emily Watson, and Julie Walters—Richard E. Grant has detailed, with characteristic humor and charm, the daily operations behind the creation of a major motion picture.

    The unit, the reports claimed, had carried out a series of illegal spook operations: they had spied on President Jacob Zuma, run a brothel, illegally bought spyware and entered into unlawful tax settlements.In a plot of Machiavellian proportions, head of the elite crime-busting unit Johann van Loggerenberg and many of SARS’s top management were forced to resign. Van Loggerenberg’s select team of investigators, with their impeccable track record of busting high-level financial fraudsters and nailing tax criminals, lost not only their careers but also their reputations.Now, in this extraordinary account, they finally get to put the record straight and the rumours to rest: there was no ‘rogue unit’. The public had been deceived, seemingly by powers conspiring to capture SARS for their own ends.Shooting down the allegations he has faced one by one, Van Loggerenberg tells the story of what really happened inside SARS, revealing details of some of the unit’s actual investigations.

    Usually sooner. The short answer is “Yes, it could”, whether it is a charging lion or a rampaging elephant. It is inevitable that when working so close to these animals, something will happen. Mark Penney spent more than 20 years working as a field guide and a tourist guide in various South African game parks and reserves, including the Kruger National Park and Pilanesberg. Over the years he has had some interesting experiences and shares some of the stories of encounters with the unpredictable wildlife of Southern Africa.

    Suspended for a few seconds, they float in their own space and time with their own hidden prospects. For want of a better term, we call these moments “magical” and when we remember them they are cloaked in a halo of special meaning.’For 14-year-old Johnny Clegg, hearing Zulu street music as plucked on the strings of a guitar by Charlie Mzila one evening outside a corner café in Bellevue, Johannesburg, was one such ‘magical’ moment. The success story of Juluka and later Savuka, and the cross-cultural celebration of music, language, story, dance and song that stirred the hearts of millions across the world, is well documented. Their music was the soundtrack to many South Africans’ lives during the turbulent 70s and 80s as the country moved from legislated oppression to democratic freedom. It crossed borders, boundaries and generations, resonating around the world and back again. Less known is the story of how it all began and developed. Scatterling of Africa is that origin story, as Johnny Clegg wrote it and wanted it told. It is the story of how the son of an unconventional mother, grandson of Jewish immigrants, came to realise that identity can be a choice, and home is a place you leave and return to as surely as the seasons change.

    Provies basic theoretical discussions of the principles of biopharmaceutics and pharmacokinetics, along with illustrative examples and practice problems and solutions to help the student gain skill in practical problem solving.

    Poacher is an action-packed romantic thriller which gives the reader a glimpse of what the tourists never see - the real Africa. Sam is a man who puts his trust in the laws of nature rather than in those of man.The lucrative but dangerous trade in rhino horn and ivory has been re-classified to the status of organised crime.Sam lives as a hardened bachelor at the Nwanetzi outpost and has, for the first time in his life, fallen in love. He has a fiancée who loves him to distraction, and he is a contented man.All this changes when Linda enters his life. She is determined to make Sam her own, and she sets out to stalk him with the stealth of a hunting leopard.Sam Jenkins gives new meaning to the saying “Africa is not for sissies”.

    Meanwhile in London, anthropologist Kelly Kinnear is forced into violent confrontation with the shareholders of the most powerful conglomerate in the City of London, warning them of the destruction of an African country. Now the time has come to act. Together, Armstrong and Kinnear forge a passionate alliance – and begin the fight against the forces of greed, evil and corruption attacking a land they would both give their lives to save . . .Hungry as the Sea: Nick Berg - robbed of his wife and ousted from his huge shipping empire - is hell-bent on vengeance. It is the sea which gives him his opportunity. When his arch-rival's luxury liner is trapped in the tempestuous Antarctic, Nick stakes all to pit his powerful salvage tug, the Warlock, in a desperate race against time and the elements . . .Wild Justice: The hijacking of a jumbo jet off the Seychelles galvanizes anti-terrorist chief Peter Stride into the action for which he has spent a lifetime training. But in the hail of bullets which follows, he knows that this is only the beginning of a nightmare. Stride is the one man who might find the twisted genius who holds the world hostage – if only his every move were not anticipated by the enemy . . .

    She had little conception of Africa or Africans, and yet the continent and its people would become the guiding force of her life.Galvanised by the suffering she witnessed in Ethiopia, on her return to Australia she became a human rights and aid activist for the people of the Horn of Africa. Valerie's work led her back to Africa again and again, involving her – at considerable risk to herself – in the armed liberation conflicts of the region. Even as she discovered brutality and corruption at the heart of these political movements, she also found love, marrying Ismael Ali Gardo, whose people, the Afar, roamed Ethiopia, Eritrea and the Sudan as nomadic herdsmen. Ismael's life mission was to help the Afar – desperately poor, uneducated, landless, and the victims of oppression in every country they once roved freely. Soon it became Valerie's too, as she embraced their culture and threw herself into their cause. In one of the most inhospitable landscapes on earth, Valerie and Ismael have waged an incredible struggle, bringing health and education to a people who would otherwise have nothing. Valerie's story is both an astonishing adventure and a testament to how determination and passion can achieve extraordinary things.

    His size and pace seemed to make him unstoppable - and he was still just 20, having only recently learned to play on the wing. How much better would he get? But a year later, a rare and serious kidney disorder threatened more than his career. He fought back, and continued to score tries at a remarkable rate.Lomu's astonishing story is not just about tries, but about adapting to becoming rugby's first superstar of the professional era, a life lived in the spotlight. This is an extraordinary tale from an extraordinary man.

    In this first volume: outstanding blacks of Asia and Africa, and historical figures before Christ -- including Akhenaton, Aesop, Hannibal, Cleopatra, Zenobia, Askia the Great, the Mahdi, Samuel Adjai Crowther, and many more. World's Great Men of Color is a comprehensive account of the great Black personalities in world history. J. A. Rogers was one of the first Black scholars to devote most of his life to researching the lives of hundreds of men and women of color. This first volume is a convenient reference; equipped with a comprehensive introduction, it treats all aspects of recorded Black history. J. A. Rogers's book is vital reading for everyone who wants a fuller and broader understanding of the great personalities who have shaped our world. The companion volume covers the great Blacks of Europe, South and Central America, the West Indies, and the United States, including Marcus Garvey, Robert Browning, Dom Pedro, Alexandre Dumas, Joachim Murat, Aleksander Sergeevich Pushkin, Alessandro de' Medici, St. Benedict the Moor, and many others.

    This is the thrilling untold story of the young helicopter pilots -- most barely out of their teens -- who risked their lives during this brief but ferocious war. In April 1982 Harry Benson was a 21 year-old Royal Navy commando helicopter pilot, fresh out of training and one of the youngest helicopter pilots to serve in the Falklands War. These pilots, nicknamed 'junglies', flew most of the land-based missions in the Falklands in their Sea King and Wessex helicopters. Much of what happened in the war -- the politics, task force ships, Sea Harriers, landings, Paras and Marines -- is well-known and documented. But almost nothing is known of the young commando helicopter pilots and aircrewmen who made it all happen on land and sea. This is their 'Boys Own' story, told for the very first time. Harry Benson has interviewed forty of his former colleagues for the book creating a tale of skill, initiative, resourcefulness, humour, luck, and adventure. This is a fast-paced, meticulously researched and compelling account written by someone who was there, in the cockpit of a Wessex helicopter.  None of these pilots has spoken before about: - The two helicopter crashes and eventual rescue following a failed SAS mission high up on an in hospitable glacier in South Georgia - The harrowing story of the Exocet strike that sunk the transport ship Atlantic Conveyor - The daring missile raid on the Argentine high command in Port Stanley - The constant mortar fire faced while supporting troops and evacuating casualties - The hair-raising head-on attacks by Argentine jets on British helicopters - The extraordinary courage shown during the evacuation of the bombed landing ship 'Sir Galahad'  If you liked Apache, Vulcan 607 and Chickenhawk, you'll love Scram!  The word "Scram" was coined by Falklands helicopter pilots to warn other 'junglies' to go to ground or risk being shot down as Argentinean jets blasted through 'bomb alley'. The term has never been used before or since.