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一本在全球越野跑圈广受追捧的跑步指南! 长城公社30KM长城越野跑组委会推荐用书! 越野跑名将运艳桥、嘉禾公关创始人张伟、跑步猫、跑步者说、爱燃烧、爱丽丝、美国《越野跑》、《户外》、《科罗拉多跑步者》、《盐滩跑步》、加拿大《铁人三项》认真推荐! 详实、实用、轻松有趣、幽默……配有超过60副插图,告诉你关于野跑的一切! 关于越野跑的N个真相: 越野跑是几乎一切体育活动的基础; 在同等时间和距离下,越野跑能够比公路跑多燃烧10%的卡路里; 越野跑不仅能改善你的健康,还能比赛道跑更加缓解对身体的压力; 相比赛道跑,越野跑需要更高强度的肌肉控制力,更强的协调性和本能感受; 在多变的地表奔跑会使肌肉、肌腱以及韧带更强健; 越野跑时,明亮充足的光线对于慢性抑郁症有着良好的治疗作用; 越野跑能把坏情绪变好,帮你用新视角去看待老问题;……本书中的12个章节被分为6个方面,每个方面都将从不同的角度检测你的野跑。为什么跑:探讨野跑对你身体和思想的影响。如何跑:回答了有关去哪里跑以及野跑需要准备什么等问题。安全:告诉你野跑时如果遭遇了动物将如何应对,并教你如何进行紧急救援。礼仪:讨论好的行为规范对野跑的作用。这部分还将教你如何在跑步中用社会以及自然环境可以接受的方式,“释放”生理需求。伙伴:这部分权衡了独跑、搭伴跑,与爱犬、马或者驴子一起跑的各种利弊。如何跑:这部分将讨论野跑培训,包括力量练习、热身锻炼以及让你变得更强、更快的技巧贴士。此外,还会提供野跑赛事的指导。.
Say Goodbye to Guessing Games, Communication Conflicts, One-sided Conversations, 'Dry Spells,' and Silent Treatments For centuries women have been trying to put into words what perplexes them most about men. However, the inner world of the male's psyche continues to succeed in outwitting women, and The Secret Lives of Men is the long-awaited antidote that unravels the mysteries that keep women from enjoying true connection and authentic relationships with the men in their lives, whether they be husbands, partners, sons, fathers, or friends.In this provocative and pivotal book, male psychology expert, researcher, and professor, Christopher Blazina, Ph.D., contends that contrary to popular belief, men really do want to be understood, not cast aside as unemotional, backward thinking, desensitized, or 'clueless'--"and they desire to connect with others. With unbiased compassion and true understanding of the needs of both men and women, Dr. Blazina offers techniques and prescriptions for navigating the emotional, physical, and intellectual realms of the male psyche at all stages of his life. Through The Secret Lives of Men you will: Discover the 'Ten Commandments of Growing Up Male' Learn about the secret shoebox and how to get him to unlock this 'holy of holies' Have a better sex life and get on the same page about what feels hot and what does not Identify the 'proper,' effective ways to give feedback to a man Avoid the major relationship landmines and let healthy conflict deepen relationships Men have secret lives, and they are complex and multidimensional. The Secret Lives of Men serves as a bridge between you and the men you want to know and understand.
EFT is a simple, effective, noninvasive, and drug-free way to use your body's own healing mechanisms to overcome physical and emotional pain. Emotional Freedom Technique (EFT) and tapping is a way to activate energy points along one's body in much the same way acupuncture relieves pain—except without the needles! Using EFT, energy blockages can be cleared quickly and effectively, allowing for healing and a sense of overall wellbeing. EFT is a safe and easy way to relieve stress, anxiety, and depression and to control weight gain and physical pain. With EFT and Tapping for Beginners:Practice the basic tapping sequences using helpful illustrations that show you the exact energy points to activate on your head, hands, and torso Using EFT, learn how to focus your thoughts and tapping goals with freewriting and journaling Begin experiencing relief from stress and everyday anxieties as you become comfortable with the Emotional Freedom TechniqueUse tapping to help manage the root causes of weight gain and the physical symptoms associated with diabetes, high blood pressure, persistent pain, and moreEFT and Tapping for Beginners: The Essential EFT Manual to Start Relieving Stress, Losing Weight, and Healing not only helps you understand EFT and master the tapping process, but also invites you to look at the causes of emotional and physical pain. Begin healing today with this concise EFT guide.
Do you know why the DASH diet is voted the "Best Diet" year after year?It's simple: The DASH diet is an easy and sustainable tool for creating a healthful lifestyle. Based on research by the National Institutes of Health, and chosen by U.S. News & World Report as its #1 choice in Best Diets Overall, Best Diets for Healthy Eating, and Best Diabetes Diets, the DASH diet rises above the noise of other gimmicky weight-loss plans. The DASH diet was created as a way for people with high blood pressure to enjoy the foods they love while working to reduce or correct their hypertension. With a DASH diet, finally you'll be able to get healthy and lose weight, while still eating the foods you enjoy most. The DASH Diet for Beginners will show you how to use a DASH diet to effectively lose weight, improve your health, and reduce your risk of heart disease, with: 40 delicious DASH diet recipes including low-sodium versions of your favorite foods, from Creamy Spinach Dip to Beef Tostadas and Blackened Salmon Filets DASH diet guidelines with detailed explanations of the health benefits and scientific studies surrounding the DASH diet DASH diet food list featuring all of the top foods recommended on a DASH diet 7-Day DASH Diet Meal Plan, an easy guide to jump-start your health and weight loss.
The Paleo diet is not just another fad diet; it is the diet humans were designed to eat. Also known as the Primal diet, the Caveman diet, and the Stone Age diet, the Paleo diet focuses on low-carb, high-protein meals, and removes all processed foods. Paleo for Beginners will show you how to adopt a paleo lifestyle in order to feel healthy, lose weight, and increase your energy level. With Paleo for Beginners, start enjoying the best health of your life today—all while losing weight and decreasing your odds of diabetes, hypertension, heart disease, cancer, osteoporosis, and many other modern health maladies. Paleo for Beginners is a comprehensive yet concise guide to embracing the Paleo lifestyle, walking readers through a successful Paleo diet in a straightforward, easy-to-read format. Successfully make the transition to a Paleo lifestyle with a 7-day, step-by-step plan for beginners Set yourself up for success with the Paleo shopping guide and a list of 117 Paleo-recommended foods (and an extensive list of what food items you should avoid). Enjoy Paleo-friendly versions of 99 mouthwatering recipes for every meal. Recipes include Eggs Benedict Paleo Style, High-Protein Grain-Free Burgers, Chicken Avocado Wraps, and Paleo Waffles. Starting a new diet can be difficult, but with Paleo for Beginners learning how to do so shouldn't be.
Coconut Oil for Beginners is the #1 guide to using coconut oil for better health, and glowing skin and hair.For centuries, cultures around the world have used coconut oil for its many nutritional and health benefits. Now, coconut oil is finally gaining widespread recognition for its proven ability to help with weight loss and improve hair and skin health. Coconut Oil for Beginners will introduce you to using coconut oil as a miracle cure for the body, and as an amazing addition to your kitchen! This rich, flavorful oil is a healthy alternative to bad saturated fats, and can help you lose weight.COCONUT OIL FOR BEGINNERS is a comprehensive how-to guide on using coconut oil in every area of your life, from your beauty routine to your cooking. Learn how to use coconut oil to boost immunity and fight the onset of diseases such as Alzheimer's and heart disease. Cook dozens of delicious recipes that replace bad saturated fats with this flavorful, nutritious alternative. Discover scientific research on the anti-aging and stress relief properties of coconut oil.Create glowing, soft hair and skin with easy DIY coconut oil beauty applications.Use coconut oil to lose weight, increase your metabolism, and improve your thyroid function.
Eliminate Fad Diets and Embrace the Sustainable Clean Eating Lifestyle Clean Eating is a positive lifestyle change that works. The Clean Eating Cookbook & Diet will change the relationship you have with food. Unlike a standard diet that you follow to reach a short-term goal, Clean Eating is a common sense strategy to achieve permanent and lasting good health, without depriving yourself of flavorful food, or feeling guilty after every meal. With a Clean Eating plan, you will understand which foods will be the best fuel your own body, and learn how the right kinds of food will allow you to feel more energetic than ever before. The Clean Eating plan does not require you to eliminate whole food groups or starve yourself. Clean Eating is about a lifetime of enjoying natural, unprocessed foods that taste good and nourish you, paving the way to a stronger, fitter body and mind. The Clean Eating Cookbook & Diet offers a sustainable path to a clean diet, with:105 delicious and easy...
Get fit like 50 Cent: The phenomenally fit superstar rapper reveals his strategic six-week workout plan for achieving a ripped body—and developing the mental toughness to stay in shape for a lifetime.Survival is a recurring theme of 50 Cent's lyrics, and his life. That's why, with obesity rates soaring and fitness levels declining, he wants to give everyone an all-access pass to his premium plan for lifelong fitness. In Formula 50, the mega-successful entertainer and entrepreneur unleashes the power of metabolic resistance training (MRT), the key ingredient that has helped him achieve the famously buff physique that makes his music videos sizzle.Through MRT, 50 Cent's fitness plan breaks down the barriers between traditional weight training and cardio workouts, accelerating fat loss while building muscle and improving overall fitness. Designed for a six-week rollout for total mind-body transformation, the Formula 50 regimen builds willpower while it builds physical power. In addition to motivation, nutrition is another key element; readers will discover the unique dietary combinations that fuel 50 Cent's workouts. Coauthored with Jeff O'Connell, health journalist and editor-in-chief at Bodybuilding.com (the world's largest fitness website), the book delivers a payoff that goes beyond six-pack abs and flab-free pecs: This is a fitness plan that boosts energy, endurance, flexibility, and mobility. The result is a body you've always dreamed of—and the mindset to attain the rest of your dreams.
Ready to take your career to the next level? Find out everything you need to know about effective public speaking with this practical guide.Public speaking is an unavoidable element of almost everybody's careers, and yet the vast majority of people still dread it. However, through careful planning and preparation, as outlined in this guide, you will be able keep your audience engaged and deliver a successful presentation every time.In 50 minutes you will be able to: Identify the cause of your fear of public speaking and how you can tackle them Learn how to construct a method that you can apply to all future presentations for guaranteed success Discover the key to staying calm in the face of unexpected interruptions ABOUT 50MINUTES.COM
COACHING The Coaching series from the 50Minutes collection is aimed at all those who, at any stage in their careers, are looking to acquire personal or professional skills, adapt to new situations or simply re-evaluate their work-life balance. The concise and effective style of our guides enables you to gain an in-depth understanding of a broad range of concepts, combining theory, constructive examples and practical exercises to enhance your learning.
Ready to take your careerto the next level? Find out everything you need to know about effective written communication with this practical guide.No matter what your profession or stage in your career, being able to communicate well in writing is essential to getting your career started and achieving progression and fulfilment throughout it. Knowing about the different types of communication and how to harness the tools needed to use them effectively is therefore essential to your personal and professional development.In 50 minutes you will be able to: Identify the different types of both internal and external professional communication and when they should be used Analyse the different components of writing, including style, structure and vocabulary, and how you can improve them in your writing Learn more about the common mistakes in written communication and how you can ensure you avoid themABOUT 50MINUTES.COM
COACHING The Coaching series from the 50Minutes collection is aimed at all those who, at any stage in their careers, are looking to acquire personal or professional skills, adapt to new situations or simply re-evaluate their work-life balance. The concise and effective style of our guides enables you to gain an in-depth understanding of a broad range of concepts, combining theory, constructive examples and practical exercises to enhance your learning.
It can be hard for busy professionals to find the time to read the latest books. Stay up to date in a fraction of the time with this concise guide.Despite first being published over 75 years ago, the advice offered in How to Win Friends and Influence People remains startlingly relevant. From enabling you to make friends quickly to becoming a better salesperson and handling tricky complaints, Carnegie provides helpful suggestions and explanations on how to deal with any situation and improve your communication with others. The book has sold over 30 million copies world-wide and was named the 19th most influential book by Time magazine. Carnegie was born into poverty and made his fortune through his public-speaking course, Dale Carnegie Training, a program which helps individuals overcome their fear of public speaking. To this date, over 8 million people have completed the course across more than 90 countries. This book review and analysis is perfect for: Anyone who wants to master the art of winning friends Anyone needing to learn how to influence others Anyone interested in reading one of the bestselling self-help books of all timeAbout 50MINUTES.COM
BOOK REVIEWThe Book Review series from the 50Minutes collection is aimed at anyone who is looking to learn from experts in their field without spending hours reading endless pages of information. Our reviews present a concise summary of the main points of each book, as well as providing context, different perspectives and concrete examples to illustrate the key concepts.
While it's said that a little stress is good for you, too much can damage your health, your performance at work, and your relationships. With a self-assessment quiz, step-by-step action points, top tips, common mistakes and advice on how to avoid them, summaries of key points, and lists of handy resources, the now fully revised and updated Deal with stress will help you understand the causes, recognise the symptoms, and find the right answers to put you back in control. You will find practical solutions and advice on combating stress and reaching a good work-life balance. While it's said that a little stress is good for you, too much can damage your health, your performance at work, and your relationships. This book offers practical solutions and step-by-step advice on combating stress and reaching a good work-life balance.
"IF DIETS WORKED, WE'D ALL BE THIN BY NOW. INSTEAD, WE HAVE ENLISTED HUNDREDS OF MILLIONS OF PEOPLE INTO A WAR WE CAN'T WIN." What's the secret to losing weight? If you're like most of us, you've tried cutting calories, sipping weird smoothies, avoiding fats, and swapping out sugar for Splenda. The real secret is that all of those things are likely to make you weigh more in a few years, not less. In fact, a good predictor of who will gain weight is who says they plan to lose some. Last year, 108 million Americans went on diets, to the applause of doctors, family, and friends. But long-term studies of dieters consistently find that they're more likely to end up gaining weight in the next two to fifteen years than people who don't diet. Neuroscientist Sandra Aamodt spent three decades in her own punishing cycle of starving and regaining before turning her scientific eye to the research on weight and health. What she found defies the conventional wisdom about dieting: ·Telling children that they're overweight makes them more likely to gain weight over the next few years. Weight shaming has the same effect on adults. ·The calories you absorb from a slice of pizza depend on your genes and on your gut bac­teria. So does the number of calories you're burning right now. ·Most people who lose a lot of weight suffer from obsessive thoughts, binge eating, depres­sion, and anxiety. They also burn less energy and find eating much more rewarding than it was before they lost weight. · Fighting against your body's set point—a cen­tral tenet of most diet plans—is exhausting, psychologically damaging, and ultimately counterproductive. If dieting makes us fat, what should we do instead to stay healthy and reduce the risks of diabetes, heart disease, and other obesity-related conditions? With clarity and candor, Aamodt makes a spirited case for abandoning diets in favor of behav­iors that will truly improve and extend our lives.From the Hardcover edition.
"IF DIETS WORKED, WE'D ALL BE THIN BY NOW. INSTEAD, WE HAVE ENLISTED HUNDREDS OF MILLIONS OF PEOPLE INTO A WAR WE CAN'T WIN." What's the secret to losing weight? If you're like most of us, you've tried cutting calories, sipping weird smoothies, avoiding fats, and swapping out sugar for Splenda. The real secret is that all of those things are likely to make you weigh more in a few years, not less. In fact, a good predictor of who will gain weight is who says they plan to lose some. Last year, 108 million Americans went on diets, to the applause of doctors, family, and friends. But long-term studies of dieters consistently find that they're more likely to end up gaining weight in the next two to fifteen years than people who don't diet. Neuroscientist Sandra Aamodt spent three decades in her own punishing cycle of starving and regaining before turning her scientific eye to the research on weight and health. What she found defies the...
Whether you are undergoing therapy for breast cancer or recovering from it, the treatment and disease can leave you feeling weak. Pilates is a safe and effective way to help you get your strength back while fighting chemo brain, lymphedema, fatigue, depression, weight gain, peripheral neuropathy, osteoporosis, and upper extremity impairment. Naomi Aaronson and Anne Marie Turo, occupational therapists and certified Pilates instructors, show you how to build strength, flexibility, and confidence and improve everyday life after breast cancer through Pilates.This customizable three-phase program allows you to ease back into health at your own pace and challenge yourself as you regain mobility and power. With clear instructions and photos, you'll learn how to use correct posture, form, and alignment to get the most out of your exercise and feel better faster.Pilates for Breast Cancer Survivors features:Simple exercises to improve core and upper body strength...
Conquer Your Chronic Pain offers the millions of chronic-pain sufferers throughout the world a transformative model for pain management. Dr. Abaci is a pioneer in understanding the biopsychosocial aspect of chronic pain and patients' demands for a more holistic and personal approach to pain management.Dr. Abaci details his own struggle with injury, surgery, and conventional recovery and pain management, then offers a wide variety of case studies and clear explanations of the latest scientific research to reveal how chronic pain creates a brain-based disease that will only respond to integrated therapies.For two decades, Dr. Abaci's approach has helped transform the lives of thousands of people devastated by pain.If you are suffering from chronic pain and are tired of failed treatments and too many pills, relief starts here!.
Linda Abbit, founder of Tender Loving Eldercare and a veteran of the caregiving industry, shares her advice on taking care of an older parent or loved one and how to handle everything that goes along with this dramatic life change. Being a caregiver can be a difficult role. It requires patience, tenderness, selflessness, and hard work. Providing care for someone, whether it's a parent, a loved one, or as a professional requires a high level of self-love and self-care. But while it may be a rewarding experience to care for a loved one, the emotional and physical stress of caregiving can lead to burnout and exhaustion—causing caregivers to put themselves and their own well-being in the background. How can you fulfill your role as a caregiver without losing yourself? Conscious Caregiver teaches you how to navigate caring for your loved one, whether it's full-time in-house caregiving or hiring support from outside services. With information on how to talk to your loved ones about the situation, handle the emotional stress, stay financially secure, and take the time to care for yourself, this guide can help you care for your loved one and yourself at the same time.
The CrossFit superstar and author of the bestselling The Badass Body Diet is back with a day-by-day guide designed to encourage habit change through fun, dynamic daily tasks challenging your mind, body, and spirit.Christmas Abbott knows the importance of a badass lifestyle; physically, mentally, and spiritually. The key is balance: using essential daily practices for the mind, body, and soul. The Badass Life is her month-long-program based on building positive daily habits, to help you achieve a higher quality of life and a heightened sense of self-worth. It takes 30 days to break a bad habit and 30 days to create a good one. Christmas provides a daily challenge for your mental, physical, and spiritual awareness to help you develop positive thinking and successful behavior and boost your brainpower. Each day is centered around a specific "action theme," such as "Eliminate Excuses," "Lean on Mentors," and "Feel Sexy, Be Sexy." Christmas shows you how to create a better blueprint for your daily habits to maximize their beneficial effects, and includes suggestions for healthy eating, fun puzzles, life questions, and brain teasers to get you thinking in new directions. Christmas also emphasizes the need for daily spiritual wellness, and gives you ideas for practicing intended acts of connection, such as helping a complete stranger unconditionally, setting specific intentions, and recording what you appreciate about yourself. No matter your level of health wellbeing, The Badass Life will help you channel the power of the mind-body-spirit connection to become your best self in every way.
The CrossFit superstar and author of the bestselling The Badass Body Diet is back with a day-by-day guide designed to encourage habit change through fun, dynamic daily tasks challenging your mind, body, and spirit.Christmas Abbott knows the importance of a badass lifestyle; physically, mentally, and spiritually. The key is balance: using essential daily practices for the mind, body, and soul. The Badass Life is her month-long-program based on building positive daily habits, to help you achieve a higher quality of life and a heightened sense of self-worth. It takes 30 days to break a bad habit and 30 days to create a good one. Christmas provides a daily challenge for your mental, physical, and spiritual awareness to help you develop positive thinking and successful behavior and boost your brainpower. Each day is centered around a specific "action theme," such as "Eliminate Excuses," "Lean on Mentors," and "Feel Sexy, Be Sexy." Christmas shows you how to create a better blueprint for your daily habits to maximize their beneficial effects, and includes suggestions for healthy eating, fun puzzles, life questions, and brain teasers to get you thinking in new directions. Christmas also emphasizes the need for daily spiritual wellness, and gives you ideas for practicing intended acts of connection, such as helping a complete stranger unconditionally, setting specific intentions, and recording what you appreciate about yourself. No matter your level of health wellbeing, The Badass Life will help you channel the power of the mind-body-spirit connection to become your best self in every way.Includes 32 pages of color photos.
CrossFit celebrity Christmas Abbott shows how to attain the body of your dreams with a targeted eating strategy and total-body workout plan that will whip glutes and hips—and every problem area—into top shape.As a formerly "skinny fat" woman, Christmas Abbott knows what real women need to get the butt and body of their dreams. In The Badass Body Diet, she dispels the myth of the health benefits of a "pear shape" body, teaches readers how to spot-reduce excess fat with targeted meal plans and recipes that zap cellulite, and galvanizes them with a quick and simple workout plan for a toned butt—the key to total body fitness.Your "glutes" (the technical term for booty) are the body's largest and most powerful muscle group—and one of the most beautiful—but they can go dormant, flat, and flabby. Packed with essential information, and inspirational before-and-after photos of her clients, The Badass Body Diet shows how to whip that butt into shape and provides essential information on how to: Select essential "booty foods"—the right proteins, fats, and carbs Experience a total body workout with an easy-to-follow, powerful exercise program Improve posture and functional mobility and enhance overall health Target cellulite through diet, workout strategies, and other proven tips And much more.Unlike most "one approach fits all" diet and exercise books, The Badass Body Diet identifies the three types of dieters that Christmas has discovered working with hundreds of clients at her CrossFit gyms—Modifiers, Gainers, and Maintainers—and tailors her approach to each, providing specific goals for maximum results. Stop obsessing about a flat belly, Christmas advises. A Badass Body is a birthright, and it starts at the bottom—with a trim and tight tush.