Are you ready to get the body you love and discover a more confident, happy and energetic you? If so, then Gemma's plan is for you. The Ultimate Body Plan is a combination of 75 delicious recipes plus a workout plan that can deliver real results. Gemma's 10 Strength Commandments will set you on your way to success, building your positive mental attitude as you embark on your way to a fit, strong, healthy body! Here's your ticket to changing how you look and feel forever and giving the middle finger to anyone who says it can't be done.

A full-color, step-by-step guide to get fit, prevent injury and end pain using your foam roller Foam rolling is not just a fad; if you're active in sport or work out regularly, you know how crucial it is to keep your muscles limber and pain-free to stay active and mobile. As a form of Myofascial Release Therapy, foam rolling is an effective technique for unlocking your tight muscles and restrictive myofascial connective tissue. Foam rolling helps increase your overall body mobility and joint range of motion, decreases pain and shortens recovery times--and it generally supercharges your body to reap the benefits of your active lifestyle! Written in an easy-to-follow, no-jargon style by NFL physical therapist and trainer for 26 years Mike Ryan, Foam Rolling For Dummies shares proven roller tips usually reserved for professional athletes to help you quickly restore healthy harmony between your muscles and joints. Once you know the science behind foam rolling, you'll understand how to use specific body-rolling techniques to address specific problems and goals, whether they're eliminating painful muscle trigger points, loosening tight fascia, improving body flexibility, or just relaxing muscles faster after a workout. Enhance athletic performance Improve injury prevention Learn rapid roller techniques Manage fibromyalgia Reduce soft tissue injuries Understand your myofascial system Reduce painful muscles Whether you want to maximize your fitness program, manage your muscle pain or pursue other health goals, this guide puts on a roll for an enhanced body--and an enhanced life.

Improve balance, flexibility, and overall well-being Yoga is a terrific way to stay fit and improve mental clarity, balance, agility, and flexibility. Written by the founding president of the International Association of Yoga Therapists, this book takes the guesswork out of starting or continuing yoga at 50 and beyond. You'll learn how to adapt stances and breathing to your changing body to reap the benefits of this ancient practice and use it to calm your mind and body--one pose at a time. Discover step-by-step instructions for more than 45 poses Relieve stress Leverage your breathing Target weak spots, avoid injury, and deal with pain and chronic conditions Discover yoga apps and videos

From world-renowned adventurer and bestselling author of The Art of Resilience and The World's Fittest Book, comes the ultimate blueprint to building a bulletproof body. 'He's an animal' CHRIS HEMSWORTH 'The inner workings of a sports science genius' EDDIE HALL, former World's Strongest Man Ross Edgley has spent decades perfecting the principles and practice of extreme fitness to achieve the impossible. Following a career-threatening injury in 2018, Ross was forced to reassess his training and take the next steps in a lifelong journey of redefining what the human body is capable of. In Blueprint, Ross shares the cutting-edge training program that empowered him to rebuild his body from surgery and a doctor's gloomy prognosis in just 365 days to complete a world record swim. Whether it's climbing a mountain, swimming the English Channel, or a gruelling triathlon, Blueprint will teach you the tried and tested principles of sports science that have been used for decades by Olympians, explorers and adventurers at the limits of peak physical endurance. Blueprint is Ross Edgley's complete training journey that shows you how to: * Divide a 365-day training plan into seasons (winter, spring, summer and autumn) * Rebuild your body using evolutionary medicine * Build a superhuman work capacity with forgotten Spartan-style training * Gain bulletproof resilience through Soviet-inspired strength training * Boost your aerobic base with Olympian techniques. Blueprint applies the exact same principles that enabled Ross to complete extreme feats such as the World's Longest Sea Swim, World's Longest Rope Climb, World's Heaviest Triathlon and World's Strongest Marathon. Ross is your elite guide to achieving the impossible in the gym and beyond. Featuring almost 30 tailored workouts for different phases of training, packed with digestible sports science to help you optimise your workouts, and interspersed with Ross' own daring adventures across the world, Blueprint is the ultimate guide to optimising your time and training to make the impossible possible.

There are many fitness books devoted to getting a better body. There are also many books devoted to the mindfulness, inside-out approach to success, several of which focus on exercise. However, there has not been a book that turns the inside-out concept on its head (pun intended), taking an outside-in approach to show how strengthening the body first leads to a stronger mind and inner self. Work Out fills that void, first by explaining how exercise creates the sound mind and changes us on the inside and then by describing the workouts to create the sound body.

Science comes to life with Practical Guide to Exercise Physiology, Second Edition. Taking an application-based approach, supported by vivid medical illustrations, this book provides students and health and fitness professionals with a simple and straightforward way to learn the fundamentals of human physiology, metabolism, and nutrition. Intricate physiological processes responsible for how the body responds and adapts to physical activity are described in an accessible manner so that readers can easily select appropriate training programs and explain them to others. Practical Guide to Exercise Physiology, Second Edition, is complemented by medical artwork that puts these complex systems into a digestible visual context. These systems are then applied to real-world practice and training principles that are beneficial to specific body systems to achieve the desired results. Part I of Practical Guide to Exercise Physiology, Second Edition, reviews human physiology fundamentals, including muscles and muscle adaptation, bioenergetics, and the cardiorespiratory system. Part II applies these scientific concepts to training programs designed for specific fitness goals. These goals include weight loss and improvements in strength and muscle mass, speed and power, and aerobic endurance. Part III of the text outlines special considerations for training with pregnant women and children as well as older adults. This part also includes exercise adjustments for changes in temperature and altitude. The second edition of Practical Guide to Exercise Physiology features new content on trending fitness concepts such as HIIT, periodization, and detraining. The text also provides several useful tools for practical application: Fun facts and sidebars examine current topics and engage readers with additional content about the human body's response to training. At the end of each chapter, summary statements and review questions highlight essential information. Performance Nutrition Spotlights offer advice and tips on using nutrition to support adaptations and improve performance. The Index of Common Questions From Clients section collects the most common inquiries from clients and points to the corresponding chapter where each of those topics is covered, helping readers to quickly access the information. Practical Guide to Exercise Physiology, Second Edition, contains all the information students and fitness professionals need to understand the connection between physiology and exercise. Readers will gain confidence in designing exercise programs for various populations and in their ability to explain to clients how each exercise and movement will help them achieve their goals.

This companion guide to the bestselling Yoga Anatomy Coloring Book helps experienced and aspiring yogis deepen their practice through coloring the essential anatomy engaged in 50 poses. Color your way to yoga knowledge! By understanding your body and its anatomical structure, you can improve your practice, no matter your level. This follow-up to the bestselling Yoga Anatomy Coloring Book--written by yoga instructor, licensed massage therapist, and anatomy teacher Kelly Solloway--shows the proper engagement of muscles in dozens of fundamental and more advanced poses, or asanas. As practitioners color in the beautiful and detailed black-and-white drawings, they can clearly see the asana and relevant anatomy; each illustration includes a label to color and reinforce learning. Solloway explains how the muscles, bones, tendons, and ligaments function together in each pose, and provides advice on working safely and effectively. Additional tips are sprinkled throughout, and 48 perforated flash cards enable readers to quiz themselves, study yoga anatomy on the go, and design custom sequences.

Nei Gong has been a well-kept secret within the Daoist sects of China for centuries. Based upon the original teachings of the great sage Laozi, it has only ever been taught to close students of the masters chosen as the heads of the ancient orders. This book provides a breakdown of the entire Nei Gong process, and explains in plain English the philosophy which underpins Nei Gong practice, and which is based on the original teachings of the ancient Daoist priests. The methodology of Sung breathing, an advanced meditative practice which has until now been reserved for 'inner-door' students is described, and the book contains an entire set of Qigong exercises accompanied by instructional photographs and drawings. This book will be of interest to all practitioners of Qi Gong, martial arts and meditation, and will be a rewarding read for anyone interested in Eastern philosophy.

Carolyn Barnes has received attention and praise for her cLEAN Momma approach to fitness. With so many tasks getting in the way of her clients' ability to find time to work out, she decided to create the ultimate multi-tasking solution. In what she refers to as taskercizing, Barnes invented a program where her clients could get a burn while doing the household chores they needed to accomplish anyway. The benefits of the cLEAN Momma program are endless. Through the routine she lays out in her book, readers will be able to: maximize their time; strengthen, tone and sculpt their bodies; and, have sparkling, clean, and organized homes! In the cLEAN momma workout Carolyn not only shares with readers her workout routine through step-by-step photos, she also delves deeper into her cLEAN Momma lifestyle philosophies. From creating a Clean Mind, a Clean Diet, and a Clean Home, Barnes explains how living a healthy life is possible even for those with the busiest schedules.

How do I keep my yoga practice going while I travel? What are the best postures for jet-lag? What stretches should I do after scuba-diving? Or cycling? Or the morning after a big night out? Is there a good yoga sequence for when I'm feeling tired and lonely? What do I do if there's not enough space for my mat? The answer to all these questions and much more lies within the pages of this little book. Written by a seasoned yoga teacher and international traveller, whose positive and compassionate wisdom comes through on every page, this is the only travel yoga book you will ever need.

From Dr. Michael Mosley, the author of The 8-Week Blood Sugar Diet, comes a comprehensive volume combining the #1 New York Times bestseller The FastDiet and his results-driven high-intensity training program FastExercise for the ultimate one-stop health and wellness guide that helps you reinvent your body the Fast way!

Eat better and exercise smarter than you ever have before.

Dr. Michael Mosley's #1 New York Times bestseller The FastDiet gave the world a healthy new way to lose weight through intermittent fasting, limiting calorie intake for only two days of the week and eating normally for the rest. In FastExercise, Mosley dispensed with boring, time-consuming fitness regimens to demonstrate that in less than ten minutes a day, three times a week, you could lose weight, lower blood glucose levels, reduce your risk for diabetes, and maximize your overall health.

Now, in The FastLife, Dr. Mosley combines the power of intermittent fasting and high-intensity training in one must-have volume that offers a complete program to radically bolster your health while not depriving you of the things that you love. In this book, you will find:

-More than forty quick, easy fast day recipes

-Revealing new insights into the psychology of dieting

-The latest research on the science behind intermittent fasting and high-intensity training

-A variety of simple but effective exercises that you can adopt into your weekly routine

-Calorie charts and other data to help you plan your daily regimen

-Dozens of inspiring testimonials

The FastLife is a practical, enjoyable way to get maximal benefits in minimal time, a sustainable routine that will truly transform your mind, body, and spirit.

'Without Simon Waterson's help and guidance, I literally wouldn't have made it through fifteen years of playing James Bond ... It's been an honour working with him.' Daniel Craig _________________________ 'Working with Simon is the nearest you get to actually being a superhero, in the sense you are at your absolute peak of physical health. That makes you feel incredibly robust in these challenging times.' Benedict Cumberbatch _________________________ Drawing on his vast experience as the elite trainer who transformed Daniel Craig's physique for five James Bond films, along with countless other actors for blockbuster roles, Simon Waterson reveals how to enhance your energy, sleep and confidence with his intelligent approach to fitness. A former marine, and now the film industry's most in-demand fitness trainer, Simon Waterson's client list reads like a who's who of A-list actors. He has transformed Daniel Craig into the formidable James Bond for five blockbuster films, shaped Chris Evans into superhero Captain America, trained Chris Pratt for Guardians of the Galaxy and prepared actors such as Thandiwe Newton and John Boyega for the most recent Star Wars films. During a time where people are understanding fitness and nutrition in a completely new way - eschewing quick fixes and yo-yo diets in favour of long term solutions - Simon shares his practical and highly accessible approach to reimagining your body and transforming your fitness. Simon encourages you to focus on training, recovery and nutrition to build on your performance, rather than aesthetic. This is a training manual for any age and any fitness level, packed with expert advice and achievable goals that will motivate you to reboot your body.

Develop and maintain a healthy body using advanced Taekwondo training principles. In Black Belt Fitness for Life, Grandmaster Tae Sun Kang applies his four decades of experience to guide you through an innovative method of fitness using Taekwondo principles. Whether you're a beginner or veteran to stretching and exercise, you can easily follow Grandmaster Kang's 7-week routine based on the belt system of Taekwondo, an ancient Korean martial art. With each week of the regimen, you will learn new skills and techniques that culminate in the mastery of the techniques necessary to continue exercising and eating right for life. Through the use of Taekwondo stretches and movements, this black belt "Combined Dynamic Stretching" method will improve your flexibility and balance, stamina and strength, as well as your focus and mental health. You'll stretch multiple parts of your body at the same time, improving circulation and building mental strength while warming up to minimize injuries. As part of his holistic approach to health and fitness, Grandmaster Kang also outlines an eating plan designed to help you lose weight naturally. Unlike extreme diets and workouts that emphasize drastic results quickly, the Grandmaster's approach is a balanced, easy-to-follow, and--most importantly--realistic plan designed for your life. Friend and longtime student of Grandmaster Kang, actor Michael Imperioli wrote the foreword for the book and shares his experience in training under Grandmaster, as well as the benefits he has received in following Grandmaster's philosophy.

The Sunday Times bestseller with all the strategies you need to prevent pain and fuel your body to its fullest health potential. 'James is incredible - he has played a huge role in helping me manage my fitness and recover from injury over the years' David Beckham Simple techniques and strategies to HEAL From stress and anxiety, to everyday wear and tear and injury, life takes its toll on our bodies. Now, internationally renowned osteopath James Davies can help you heal your body. RESET With tips and tricks to help recognise, manage, and treat everyday aches and pains, this book will reset your approach to understanding your body. James presents a revolutionary blueprint for holistic body wellbeing. RESTORE Improve your wellbeing with exercises expertly designed to optimise your body. Enhance your health and mobility by understanding common conditions from arthritis and muscle strains, to IBS and stress, and empower yourself with the knowledge you need to achieve full-body health. BODY was number 9 in the Sunday Times Manuals Chart w/b 12th September 2022

Specialist yoga teacher Vicky Fox shows how to mitigate the side effects of cancer diagnosis and treatment using yoga ('breath-informed movement'), starting with A for Anxiety and working through to Z for ZZZZZZZZZ (sleep/insomnia) to help anyone diagnosed with any type of cancer cope with the symptoms and the symptoms of treatment. They won't have to read it from cover to cover but can dip into it at will to access information about a specific side effect or symptom relevant to them personally. The book takes readers through breathing exercises (pranayama), physical postures (asana), hand gestures (mudras) and sounds/meditations (mantras) that can support, ease and make life more comfortable.

Work and life have changed, so it's time to change how we care for our bodies during work hours. From the bestselling author of OFFICE YOGA comes this accessible guide to mental and physical health that works no matter where you find your desk. Organized by Chair Yoga, Standing Yoga, Pranayama & Mudras, and Meditation & Mindfulness exercises, the deck offers 52 practices that can be done anytime, anywhere. Whether you need a stretch break or a mental reset, whether you have 10 minutes during lunch or only 2 minutes between calls, there is something for everyone-no mat required! Approachable, humorous, and easy, this handsomely packaged and affordably priced guide is the perfect self-purchase or gift for anyone who wants an easy way to incorporate yoga into their everyday routine.

Evolutionary Lifestyle Fitness Strategies for All #1 New Release in Physical Education and Stretching Exercise & Fitness Adaptive Training explores an alternate perspective on health and fitness focusing on how we are a product of the environment. So change your surroundings to maximize your health and fitness beyond the gym. Explore your amazingly adaptable body. Tight hip flexors, rounded shoulders and a hunched back are all products of our daily lifestyles. We are adaptoids; our bodies are designed to adapt to our surroundings, and understanding this is the key to unlocking perfect performance. Adaptive Training takes you through the fundamentals of understanding adaptive training while providing a detailed physical fitness program to help you build an environment that facilitates a healthy and empowering new lifestyle fitness journey with new lifestyle fitness equipment. Unlock your true potential. The best way to learn a language is through immersion, and the same is true for developing and maintaining a new lifestyle fitness. A few hours a week training at the gym or elsewhere is great, but what if your environment outside of the gym is also challenging your body? You will see results that are only possible through the innovative fitness method called "Adam" which stands for Adaptive Immersion Training. Change your environment with intent, and your body will adapt with amazing results. Inside, you'll learn: How the environment shapes your body to be adaptive How and why you should divide training throughout the day The missing fundamentals of human movement and lifestyle fitness equipment If you liked Built from Broken, The Comfort Crisis, or What Doesn't Kill You, you'll love Adaptive Training.

YOGA / EXERCISE"Biff Mithoefer has created the most useful written material available for exploring Yin Yoga. Much more than an asana book, The Yin Yoga Kit teaches energetic principles, mental disciplines, and patient mindfulness. I highly recommend it!" --PAUL GRILLEY, author of Yin Yoga: Outline of A Quiet Practice "Yoga and qigong are much more alike than they are different, causing many practitioners to say, 'Chinese yoga is Indian qigong.' The Yin Yoga Kit serves as a bridge between the two disciplines. It is like a mountain trail between China and India, probably through Tibet." --ROGER JAHNKE, O.M.D., director of the Institute of Integral Qigong and Tai Chi, author of The Healer Within and The Healing Promise of Qi Yin Yoga is known as the quiet yoga. Many of the most popular forms of yoga are fundamentally yang in nature, based on rhythmic movements of the muscles and focused on the need for change and attainment. Yin Yoga, in contrast, concentrates on connective tissue and bones, the parts of our body that are closest to our core and critical to our physical well-being and range of motion. The postures are all practiced on the floor and each is held for a lengthy period, usually three to five minutes. This intense non-movement allows the muscles to relax and the deep connective tissue to be gently stretched, encouraging the free flow of energy throughout the body. Above all, Yin Yoga is a gentle practice that brings yoga back to its internal meditative roots, teaching us to relax and accept ourselves just as we are. In The Yin Yoga Kit, Biff Mithoefer presents 14 postures used in Yin Yoga and explains the benefits of each, including which meridians and chakras will be mostpositively affected. The full-color posture cards included illustrate the poses for those who are very flexible--and those who are not--and assist users in designing a personalized practice. The 75-minute CD contains a guided routine narrated by the author, with each pose presented on a separate track so listeners can rearrange them or shorten the routine as needed. BIFF MITHOEFER teaches Yin Yoga at Omega Institute, Nosara Institute in Costa Rica, and throughout the United States. He lives in Dorset, Vermont.

Newcomers to or experienced students of Kundalini yoga will find this book indispensable. Fully accessible and illustrated throughout, it covers everything you need to know about your practice, from tuning in and grounding yourself to which sets you should do to overcome specific emotional issues and physical illness. Fast growing in popularity, Kundalini Yoga is the Mother of all yogas; offering everything the other styles of yoga offer and more, it is the fast track to transformation. Kundalini Yoga combines the postures, heat and power of other yoga styles with pranayama (breathing), mudras (hand positions), mantras (chanting), bandhas (body locks) and meditation- a combination so effective that it is said you can achieve in a single year of Kundalini yoga what would take you 12 years of Hatha yoga practice. The book contains special sections focusing on sets to help you overcome specific ailments, disorders and emotional issues, such as addictions, panic attacks, depression, high blood pressure, insomnia, arthritis and PMT. There are also sections for preventing conditions such as heart attacks and breast cancer. Also includes sections on the background and history of Kundalini yoga, getting started and dietary and beauty advice to stay healthy. Black and white photographs and line drawings throughout illustrate the postures and techniques.

Although women are often advised to exercise during pregnancy and after birth, there is little information available about the tremendous benefits of physical activity for both mother and baby, or what kinds of exercise are safe and appropriate. In Why Pregnancy and Postnatal Exercise Matter, Rehana Jawadwala, an exercise physiologist and perinatal yoga teacher, looks at the evidence for supporting physical activity in mothers, as well as how women's physiology changes during pregnancy and after they give birth, answering in detail the questions that mothers and those supporting them may have.

Welcome to the mat. We're glad you're here. Yoga has proven benefits for strength, flexibility, mental health and even sex drive. And yoga is for everyone, and for every body. You can do yoga if you're inflexible. You can do yoga if you love the gym - or if you hate it. You can do yoga if you run, cycle, or if your only hobby is box sets. Yoga will help you if you suffer from low self-esteem, stress, depression or anxiety. Every man should have the chance to become the fuller, flexier version of himself. So the only question is: what's stopping you? The Power of Yoga for Men offers: - complete guidance through 40+ key yoga postures - instructions for breath practices and meditations - fully illustrated sequences - first-person accounts from men who have harnessed the power of yoga in their own lives.