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The second book by the record-breaking bestselling author Joe Wicks.
EAT MORE. BUILD MUSCLE. BURN FAT.
Lean in 15: The Shape Plan introduces a new way of eating and training to build lean muscle and burn more fat. Joe Wicks, aka The Body Coach, has helped hundreds of thousands of people transform their bodies and feel amazing. In the Shape Plan, he shares 100 delicious recipes and four new workouts to take your fitness to the next level.
Are you ready to start your transformation and get Lean in 15?
Reduce stress, release pain and create whole body harmony with this practical introduction to Qigong and the yin/yang balance of Tai Chi, the ancient Chinese arts of 'movement meditation'. From reducing stress and improving posture to balance and general mobility, the many physical and mental benefits of Qigong and Tai Chi are widely celebrated. In this accessible book, Mimi Kuo-Deemer offers practices, insights and wisdom on these arts, and shows us how to support our natural capacity for energy, balance and wellbeing. Qigong's approach is based on the Chinese Five Elements or Phases of wood, fire, earth, metal and water. Each natural element relates to an organ and meridian system in the body, and Qigong and the Tai Chi Axis will explore each of these elements as they relate to our physical, mental and emotional health. It also will include popular and widely practiced sequences and forms such as the 8 Brocades, Five Animal Frolics, Tai Chi Qigong 18 Forms and Five Element Qigong practices and explore how these lead to wholeness, nourishment and health. Part I: Wood Element: Nourishing our Roots Part 2: Fire Element: Nourishing the Heart Part 3: Earth Element: Nourishing the Mind Part 4: Metal Element: Nourishing the Spirit Part 5: Water Element: Nourishing our Deepest Wisdom
Learn how to maximize training gains with Tudor O. Bompa, the pioneer of periodization training, and Carlo A. Buzzichelli, one of the world's foremost experts on training methods, in the sixth edition of Periodization: Theory and Methodology of Training. Guided by the authors' expertise, the sixth edition offers information central to understanding the latest research and practices related to training theory while providing scientific support for the fundamental principles of periodization. The sixth edition of this definitive text presents a comprehensive discussion of periodization based on the philosophy of Tudor Bompa. It features the following: * A review of the history, terms, and theories related to periodization * Discussion of the importance of designing a sport-specific and competition-level annual plan and discarding any one-size-fits-all approach * An expanded chapter on the integration of biomotor abilities within the training process * Comprehensive updates to the information on training sessions, microcycles, and macrocycles * An expanded chapter on the methods for developing muscle strength, including manipulation of loading variables and the conversion to specific strength * A more detailed explanation of speed and agility training, differentiating between individual and team sports In addition to applying periodization models to resistance training, Periodization also discusses sport-specific endurance. You'll be introduced to different methods of testing and developing endurance, including the physiological basis for each method. Instructors will also find a newly added image bank, allowing access to tables and figures in the text for use when creating lecture materials. Periodization: Theory and Methodology of Training presents the latest refinements to Bompa's theories on periodization to help you create training programs that enhance sport skills and ensure peak performance.
RESIPRACION, MENTE Y CONCIENCIALos cientificos actuales apenas comienzan a entender lo que los yoguis han sabido desde hace siglos: que la fuerza vital que vida al cuerpo esta regulada por la respiracion, y que la energia de la respiracion esta controlada por la mente. La ciencia estoerica y la practica del Swara Yoga--presentada en este libro por primera vez en espanol--muestra como la observacion consciente y el control de la respiracion pueden ayudar a lograr la maxima energia y vitalidad.Maestro tantrico y autor de Tools of Tantra, Chakras, y The Healing Power of Gemstones, Harish Johari enriquece, con un conocimiento profundo de las antiguas ciencias hindues, el tema de la respiracion y el yoga en pro de una vida equilibrada. Este es el primer libro guia para el publico occidental que ofrece un tratamiento completo del tema, propocionando informacion de textos sanscritos que de otro modo hubieran permanecido inaccesibles para nuestro idioma. En el libro se explica la red sensorial de la nariz y su efecto sobre los canales sutiles de energia de todo el cuerpo, mostrando la directa relacion entre la practica de la respiracion consciente y el equilibrio electroquimico del cerebro y el sistema nervioso. Ensena, ademas, como la respiracion alternatica de los orificios izquierda y derecho de la nariz esta influida por las fuerzas del Sol y la Luna y como el individuo puede entrar en armonia con estos ritmos naturales y leyes universales a fin de obtener salud optima y bienestar. La maestria de Johari respecto a las tecnicas del Swara Yoga se hace evidente en la amplia informcacion que aporta Respiracion, mente y conciencia: incluye el analisis de las fases de los cinco elementos en elciclo respiratorio, ejercicios para la curacion fisica y psiquica, la forma de saber que orificio nasal esta activo y las instrucciones para conseguir que un hijo sea nino o nina.A la par de su continuo estudio y practica del Tantra, Harish Johari es pintor, escultor, gemologo y compositor de musica hindu.
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.
Hatha Yoga is the most complete training book on hatha yoga. The various flows and progressions are suitable both for yoga instructors and practitioners. After a comprehensive introduction to yoga followed by a thorough overview of the origins and philosophy of classical yoga, the reader can expect a detailed, practical section. The 34 best-known yoga postures (asanas) are presented, including their correct execution, symbolism, alignment, preparation, and guidance tips. Specially coordinated series of exercises complete with photo progressions can be used for an hour session, either for a class or personal workouts. These series can be taken directly as they are or adapted to suit the user's needs. The book also includes visualization and relaxation trips tailored to the photo progressions to allow for a deeper immersion into the yoga practice. At the same time, the practitioner experiences the basic themes of life from the yoga perspective and can be inspired and integrate them into his or her own world of experience. For those looking for the best resource on hatha yoga, this book is a must.
The first English-language book to detail the combat systems and martial culture of a land shaped by centuries of conflict. The Martial Arts of Vietnam presents an engaging overview of the evolution of Vietnamese martial arts from 2,000 BCE until today. We will look at the mythical origins of the Vietnamese people and the impact that invasions from neighboring countries had on the martial culture of Vietnam. We will discover how kings and governments promoted and, in some cases, crushed martial traditions; alongside how Vietnams' unusual geography both protected and exposed martial styles and lineages. This work offers stunning photography, era timelines, and regional maps that allow for an engaging adventure through Vietnam's northern, central, and southern regions, all in search of events and catalysts that shaped its martial history through the ages. When we arrive at modern Vietnams' martial arts society, we meet with many teachers from the northern, central, and southern regions who, through courageous efforts, are attempting to codify and preserve their unique combat systems for the benefit of all martial artists. We explore the ethnic minority martial arts, Sino-Vietnamese and Chinese martial arts, as well as various imported and foreign systems and how they are positioned in relation to modern Vietnam's martial arts practices. The Martial Arts of Vietnam lifts the veil of secrecy long surrounding this socialist state to reveal its combat systems and their thousand years of evolution.
Los Cinco Tibetanos son un sistema de yoga con ejercicios altamente energizantes y la vez muy sencillos, cuyo origen se remonta a la cultura del Himalaya. Tambien se les conoce como los Cinco Ritos de Rejuvenecimiento; llegaron a Occidente a principios de nuestro siglo por medio de un oficial retirado de la armada britanica, quien los aprendio en una lamaseria tibetana. Desde 1978 Christopher S, Kilham ha ensenado estos ejercicios a miles de personas que buscan un modo de vida mas sano.
Los Cinco Tibetanos requieren un minimo de tiempo y esfuerzo al dia, pero no pueden aumentar drsticamente la fuerza y flexibilidad fisica, al igual que la agudeza mental. Aun los principiantes del yoga experimentaran el efecto de liberacion sobre el poder energetico innato del cuerpo y la mente humana que ejercen los Cinco Tibetanos. La practica regular de estos ejercicios libera la tension muscular y nerviosa, mejora la respiracion y la digestion, beneficial el sistema cardiovascular y llevan a una relajacion profunda y bienestar. Los Cinco Tibetanos pueden ser un vehiculo poderoso, no solamente a fin de avivar los sentidos sino para generar una energia vital en orden a la autotransformacion.
Based on the latest advances in mind-body research and the wisdom of the yoga tradition, Yoga for Pain Relief offers both a new way of thinking about the causes of suffering and practical strategies for ending it. Readers will learn how past experiences with injury, illness, and other stressful life events change the relationship between body and mind and how negative mind-body habits actually create and reinforce pain.
Far from being a simple book of postures, this guide presents a complete mind-body program for healing chronic pain. Readers learn deep relaxation practices drawn from the yogic tradition, and work toward incorporating those practices into their daily lives. The book also helps readers address feelings of anger or betrayal that may be keeping them from making peace with their bodies. Author Kelly McGonigal presents two forms of physical yoga exercises: moving with the breath and holding poses and stretches. Black-and-white photographs clarify the yoga postures.
The beautiful full-colour New York Times bestselling book, filled with stunning photography, written by the yoga instructor who inspires more than two million followers on Instagram every single day. Part self-help and part memoir, Yoga Girl is an inspirational look at the adventure that took writer and yoga teacher Rachel Brathen from her hometown in Sweden to the jungles of Costa Rica and finally to a paradise island in the Caribbean that she now calls home. With more than two million followers on Instagram, Brathen shares positive snippets of her life every day. In Yoga Girl, she gives readers an in-depth look at her journey from her self-destructive teenage years to the happy and inspiring life she's built through yoga, mindfulness and meditation. Featuring spectacular photos of Rachel practising yoga in idyllic locations, along with step-by-step yoga sequences and simple recipes for a healthy, happy, and fearless lifestyle, Yoga Girl is all you need to inspire your own yoga journey. 'An international force in the world of yoga.' Allure
Did you long ago learn to fear and dread stretching because of overbearing P.E. teachers who forced you to touch your toes? It doesna t have to be that way anymore. Stretching is a powerful tool that can bring you new ease of movement, an increase in your physical capabilities, and deep composure that requires you to do nothing more than breathe. You can always have access to it--and best of all, ita s free! Stretching for Dummies shows you that stretching is actually easy to do--and reveals how you can reap the amazing benefits of stretching anywhere, anytime. It explains in simple terms how you can stand taller, look thinner, keep stress from getting the best of you, keep your muscles from feeling achy, and nip injuries in the bud. Youa ll discover:* The why's, where's, when's, and how's of letting loose and snapping back* How to keep from hurting yourself* The benefits of stretching with a partner* How to target specific areas: such as head, shoulders, knees, and toes* The art of breathing correctly* How to use stretching to sooth lower back pain* Stretches to start and end your day right* Stretches you can do at your desk* Stretches for various stages of life--including stretches for kids and seniors This easy--to--use reference also includes a list of ten surprising around--the house stretching accessories, along with ten common aches and pain that stretching can help. Regardless of how old or young you are, Stretching for Dummies will introduce you to a kinder and gentler form of flexibility that will reduce that nagging tension and tenderness in your muscles and truly make you feel good all over.
Our lives are stories told through our body and its movement. Yet many of us use our minds to understand those stories ignoring our bodies' wisdom. Consciously embodying the story of our lives (rather than just thinking about it) allows us to understand ourselves at a deeper level. Yoga allows us to explore ourselves, connect deeply with our personal story and learn to live fully embodied. "Yoga Fables" is a book of 9 yoga vinyasa and restorative sequences for adults, which are designed to strengthen the body-mind connection and tap into our inner wisdom through movement. To this end, each sequence is illustrated by a fable, which is in essence a meditation to be embodied through the sequence. This aims to awaken creativity and fun in the practice of yoga and self-discovery, and enable embodied consciousness. Through play, an important vehicle for learning and creativity even in adults, we can understand and heal any traumas carried in the body, and write new stories within.
Discover Qi Gong's Secrets for More Energy, Less Stress, and Better Health The qi gong masters say that looking for happiness in the outside world is like trying to catch the wind in a net. If we want true fulfillment, tranquility, and joy, we must cultivate them from within. It was for this very reason that the ancient sages first developed the art of qi gong-or working with life-force energy to bring forth healing, inspiration, and wisdom. Qi Gong for Health and Healing immerses you in a comprehensive training course in the essential techniques of this celebrated practice. Your instructor is Lee Holden, a teacher respected worldwide for his ability to make these transformational skills accessible to modern students. All the Tools for a Personalized Qi Gong Practice Qi Gong for Health and Healing contains everything you need in order to create and sustain a customized practice rooted in centuries of tradition. Five DVDs provide your qi gong workouts, with six hours of foundational exercises for morning, evening, self-healing, emotional balance, and spiritual qi gong. Six CDs complement the video instruction offering a series of qi-infusing guided meditations. The beautiful deck of qi cards gives you on-the-spot inspiration along with practice themes and pointers. Your workbook features energy self-assessments, a glossary of acupressure points, practice overviews, and tips for "qi gong cross-training," namely combining exercises to address specific areas of concern. All of these tools support the primary goals of qi gong: increasing the flow of life-force energy, boosting immunity, and clearing out stress and tension to help us reach our full potential. The Benefits Are Limitless People who regularly practice qi gong report truly remarkable results, from starting every day full of vitality, to overcoming serious illness, to genuine spiritual awakening. "One thing is certain," explains Lee Holden, "The more you engage in the practice of qi gong, the greater your return will be." With Qi Gong for Health and Healing, you can begin to experience for yourself this gentle, natural, and complete method for discovering life's greatest treasures from within. Qi Gong for Health and Healing Highlights Qi gong for self-healing-simple acupressure techniques for activating your body's healing points Emotions as energy-qi gong movements and meditations to balance and heal emotions The Healing Sounds Practice-detoxify your major organ systems while cultivating mental calmMeridians and the microcosmic orbit-learn how to circulate energy throughout the body as you open to spiritual insights
Yoga Sequences is a compilation of Vani Devi's previous three yoga books, with additional sequences. Drawing on the author's decades of experience teaching yoga to students of all levels of skill (including prisoners, children, and adults with special needs), these sequences are practical, easy-to-follow and will provide inspiration for every student and teacher. Beautifully illustrated with the author's hand-drawn images of her students as well as images from the natural world, this is a uniquely imaginative yet substantial yoga book, and a valuable addition to any yoga library.
The world famous classic by the originator of the Alexander Technique, with a new perspective by Anthony Kingsley. Frederick Matthias Alexander was born in Tasmania in 1869. In his twenties, he became a professional reciter of dramatic pieces. After almost completely losing his voice he pioneered a method of improving the 'use' of his body musculature in all positions and movements and cured his vocal problems without medical aid. Alexander then realised that most people stood, sat and moved in a defective manner and that incorrect 'use of the self' might be the cause of much human suffering. He moved to London and established a school, publishing several books and achieving success, with recommendations from famous contemporaries such as Aldous Huxley and Sir Stafford Cripps. Alexander died in 1955 but his 'principle' lives on through the work of many teachers of his method.
Much has changed in the 21st century since 1934 when Joseph Pilates wrote his first book, Your Health, about fitness and health. In 1945, he followed up that first expression of fitness theories and principles with his detailed and definitive book of exercises, Return to Life through Contrology. Both of these original books were copyrighted and republished by Presentation Dynamics in 2000 in the book Pilates Primer: The Millennium Edition. Presentation Dynamics has now added 96 new pages of content to this book with the release of Pilates Evolution for the 21st Century. It details the very latest in 21st-century modifications, methodology, and enhancements to Joseph Pilates exercises. The new text opens with an introduction to 21st-century evolutionary developments, discussing how Pilates original students became the next generation of teachers. It also describes how these students have, in fact, gone on to develop a wide range of variations in their teachings, bringing new science and techniques to new variations in body positioning, balancing, centring, and aligning. In some cases, the teachers use exercise props, and in other cases, this new generation of teachers brings Pilates methodologies from the ground and mat into standing positions. Other variations in instruction blend Pilates principles with dance, yoga, and various sports to make Pilates instruction applicable to a growing number of students and disciplines. This book organises the new Pilates developments into 10 primary chapters, each focusing on a different 21st-century speciality. Each of these new chapters focuses on a different major area of Pilates evolution, such as standing or circular work, sports-specific Pilates, or Pilates exercise variation with individual props. Each chapter introduces the technique, concept, prop, or emphasis, while the chapter ends with a list of resources from companies specialising in training, certification, videos, or books. The remaining pages present new exercises in the same manner that Pilates introduced his exercises a century ago; that is, a photographic sequence tracing the exercise combined with step-by-step instructions for the student. (There are two or more demonstrative exercises in each of the first nine chapters.) Two facing pages include a series of photographs on the right side with step-by-step instructions on the left side. Visual sequencing allows you to use or teach a novel exercise that is both effective and fun. The instructions include explanations of the various aspects of the exercise, along with modifications for less- or more-advanced bodies. Joseph Pilates based his work on the concept of a balanced body and mind and on the approach espoused by the early Greeks. New practitioners of Pilates forms and exercises in the 21st century continue to expand upon this earlier work by presenting a variety of creative new approaches involving circular movements, standing postures, and core strengthening exercises using props such as tubes, weights, poles, bands, magic circles, mini-balls, stability balls, foam rollers, and more. Joseph Pilates has been nothing short of revolutionary in his impact on the world of fitness and exercise. You will learn in this book his original observations and conclusions about peoples approach to physical fitness. He describes the results of decades of scientific study, experimentation, and research into the variety of troubles and ills that upset the balance of body and mind. You will also learn every single one of his original 34 mat exercises taught to his own students. Living testimony to the validity of his own teachings, Joseph Pilates shares in these writings his fundamental tenets of posture, body mechanics, correct breathing, spinal flexibility, physical education, and his law of natural exercises. It is a fascinating look into Pilates original thinking and represents the foundation of an entire discipline embraced by fitness enthusiasts, health educators, and exercise trainers around the world.
With irreverence, humor, and soul-touching candor, the former editor of Bicycling magazine explores the CrossFit phenomenon, the fitness revolution sweeping America, chronicling his experience "inside the box" and how he got into the best shape of his life. Lifelong amateur athlete Stephen Madden decided to put himself to the test, physically and mentally, by immersing himself in the culture, diet, and psyche of CrossFit-the fast-growing but controversial fitness regime that's a stripped-down combination of high intensity aerobic activity, weightlifting, calisthenics, and gymnastics practiced by more than two million athletes worldwide. But what's crazier? The fact that such a grueling regimen-in which puking and muscle breakdowns during workouts are common-is so popular, or that people pay good money to do it? In Embrace the Suck, Madden chronicles the year he devoted to mastering all of the basic Crossfit exercises like double unders, muscle ups and kipping pullups, and immersing himself in the Paleo diet that strips weight from its followers but leaves them fantasizing about loaves of bread. Throughout, he explores the culture of the sport, visiting gyms (boxes) around the country, becoming a CrossFit coach, and confronting some basic questions about himself, his past and athletic limitations-and why something so difficult and punishing can be at once beautiful, funny, and rewarding.
Your Spine, Your Yoga is arguably the first book that looks at the spine from both the Western anatomical/biomechanical point of view and the modern yoga perspective. It is filled with detail, discussion, illustrations, and practical advice for spines of all types. This emphasis on variety is welcome and necessary: no two spines are exactly alike, and no two people have the same biology and biography. What your spine is able to do may be vastly different from what other yoga students' or teachers' spines can do. The human spine is unique in its structure and function. Primarily, it provides stability through the core of our body, allowing forces to be transmitted from the upper body (arms and shoulders) to the lower body (pelvis and legs) and vice versa. Secondarily, the spine allows tremendous range of movement. Unfortunately, in modern yoga practice we find the primacy of these two functions reversed, with flexibility prized over stability. This focus on spinal mobility comes at a grave cost to many students. Stability is lost, and when that happens, dysfunction and pain often follow. Just as all tissues and areas of the body need a healthy amount of stress to regain and maintain optimal health, so too our spine needs the appropriate levels of stress to remain functional throughout our lives. How we choose to exercise the spine makes a difference, though. Knowing the way the spine is built, specifically, how your spine is built, will allow you to tailor your exercises wisely to match your goals. Your Spine, Your Yoga is the second book in the Your Body, Your Yoga series and focuses on the axial body the core, from the sacral complex, which includes the pelvis, sacrum, and sacroiliac joint, through the lumbar and thoracic segments of the spine, to the cervical complex, which includes the neck and head. The structural components of each segment are examined: from the bones, to the joints, ligaments, fascia, tendons, muscles, and even the neurological and blood systems. The range and implications of human variations are presented, as well as the ways these variations may affect individual yoga practices. The sources of restrictions to movement are investigated through answering the question "What Stops Me?" The answers presented run through a spectrum, beginning with various types of tensile resistance to three kinds of compressive resistance. Whether the reader is a novice to yoga, anatomy, or both, or a seasoned practitioner with an in-depth knowledge in these fields, this book will be valuable. For the novice, there are easily understood illustrations and photographs, as well as sidebars highlighting the most important topics. For the anatomy geek, other sidebars focus on the complexity of the topic, with hundreds of references provided for further investigation. For the yoga teacher, sidebars suggest how to bring this knowledge into the classroom. Your Spine, Your Yoga can be used as a resource when specific questions arise, as a textbook to be studied in detail, or as a fascinating coffee-table book to be browsed at leisure for topics of current interest.
"Mind Fitness Workout" is a unique exercise DVD that gives an extra advantage in losing weight and inches. It achieves this with special music played during a one-on-one workout. In the music, there are positive weight-loss suggestions repeated continually with a technique only your subconscious mind (Sub-Mind) can hear. This technique enables the positive suggestions to directly influence the Sub-Mind creating a process called Subliminal Persuasion. By continually using Subliminal Persuasion you will reinforce the positive behaviours you need to lose weight and inches automatically!The DVD includes: three 12-minute Walking Workouts, each with various exercises and different levels of intensity (the first level for beginners), and one 30-minute Walking Workout that combines all three; subliminal suggestions in the music in all four Dance Workouts, as well as an option to play all the workouts without the suggestions in the music; directions for performing a Mind Fitness Workout; how and why Subliminal Persuasion works; plus a bonus of nine minutes of music with positive weight-loss suggestions for your Sub-Mind. Just relax and listen to the soothing music when you are not exercising and still receive the benefits of Subliminal Persuasion. No equipment is needed for a Mind Fitness Workout, and it can be used in conjunction with any exercise program or diet. The approximate running time is 120 minutes.
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