4 Minute Fit

Filename: 4-minute-fit.pdf
ISBN: 9781501129773
Release Date: 2017-03-28
Number of pages: 240
Author: Siphiwe Baleka
Publisher: Simon and Schuster

Download and read online 4 Minute Fit in PDF and EPUB From Yale-educated truck driver and fitness guru Siphiwe Baleka, a revolutionary metabolism-spiking program for anyone who feels they don’t have enough time, equipment, or money to get in shape and lose those extra pounds. When Siphiwe Baleka, who had once been a NCAA Division I athlete, began truck driving in 2008, his whole lifestyle changed. Within weeks his metabolism slowed drastically and he gained ten percent of his body weight. He knew he needed to take back control of his health and wellbeing and change the sedentary lifestyle of truck driving—one of the country’s least healthy industries. Now, Baleka, founder of Fitness Trucking and full-time fitness coach for Prime Inc., one of the nation’s largest trucking companies—and now one of the healthiest—helps thousands of Prime’s long-haul truck drivers, who have also struggled with weight and health problems, with his 13-week nutrition and exercise plan. Combining step-by-step workouts and advice on healthy eating (even on the go), 4-Minute Fit is a flexible, yet powerful plan that is proven to boost your metabolism, provide results, and help you get rid of those extra pounds and reach your weight loss goals. Baleka’s program is geared not only for those who drive eighteen-wheelers, but also for anyone who travels for work, has a job that involves a lot of sitting, or doesn’t think they have enough time to exercise and eat better. If you’re frustrated by the weight gain that comes from not being active enough due to your job or lifestyle, 4-Minute Fit is the simple new guide that can radically change your life.


4 Minute Fit

Filename: 4-minute-fit.pdf
ISBN: 9781501129834
Release Date: 2017-03-28
Number of pages: 240
Author: Siphiwe Baleka
Publisher: Simon and Schuster

Download and read online 4 Minute Fit in PDF and EPUB From Yale-educated truck driver and fitness guru Siphiwe Baleka, a revolutionary metabolism-spiking program for anyone who feels they don’t have enough time, equipment, or money to get in shape and lose those extra pounds. When Siphiwe Baleka, who had once been a NCAA Division I athlete, began truck driving in 2008, his whole lifestyle changed. Within weeks his metabolism slowed drastically and he gained ten percent of his body weight. He knew he needed to take back control of his health and wellbeing and change the sedentary lifestyle of truck driving—one of the country’s least healthy industries. Now, Baleka, founder of Fitness Trucking and full-time fitness coach for Prime Inc., one of the nation’s largest trucking companies—and now one of the healthiest—helps thousands of Prime’s long-haul truck drivers, who have also struggled with weight and health problems, with his 13-week nutrition and exercise plan. Combining step-by-step workouts and advice on healthy eating (even on the go), 4-Minute Fit is a flexible, yet powerful plan that is proven to boost your metabolism, provide results, and help you get rid of those extra pounds and reach your weight loss goals. Baleka’s program is geared not only for those who drive eighteen-wheelers, but also for anyone who travels for work, has a job that involves a lot of sitting, or doesn’t think they have enough time to exercise and eat better. If you’re frustrated by the weight gain that comes from not being active enough due to your job or lifestyle, 4-Minute Fit is the simple new guide that can radically change your life.


The 4 x 4 Diet

Filename: the-4-x-4-diet.pdf
ISBN: 9781101903094
Release Date: 2016-02-02
Number of pages: 256
Author: Erin Oprea
Publisher: Harmony

Download and read online The 4 x 4 Diet in PDF and EPUB Discover the 4 key foods and the 4-minute workouts that will change the way readers look and feel in just 4 weeks. Celebrity trainer and former marine Erin Oprea's motto is "lean and clean." Her unique 4 x 4 diet shows readers how to get clean by reducing the 4 major hitches in most diets: sugar, starch, sodium, and alcohol. She also tells readers how to get lean, using her 4-minute tabata workouts: 8 repititions of 20 seconds of high-intensity moves, then 10 seconds of rest. Within 4 weeks, the average person will be able to reduce bloating and belly fat; gain increased muscle definition in the arms, legs, and stomach; improve cardiovascular endurance; and break sugar and sodium addictions. Complete with meal plans and recipes, the 4 x 4 diet is perfect for anyone looking to streamline their body and lifestyle.


Echopraxia

Filename: echopraxia.pdf
ISBN: 9781784970611
Release Date: 2015-05-07
Number of pages: 384
Author: Peter Watts
Publisher: Head of Zeus

Download and read online Echopraxia in PDF and EPUB It's the eve of the 22nd century and the beginning of the end. Humanity splinters into strange new forms with every heartbeat: hive-minds coalesce, rapture-stricken, speaking in tongues; soldiers forgo consciousness for combat efficiency; a nightmare human subspecies has been genetically resurrected; half the population has retreated into the ersatz security of a virtual environment called Heaven. And it's all under surveillance by an alien presence that refuses to reveal itself. Daniel Bruks has turned his back on it all, taking refuge in the Oregon desert. As an unaugmented, baseline human he's an irrelevance, a living fossil for whom extinction beckons. But he's about to find himself an unwilling pilgrim on a voyage to the heart of the solar system that will bring the fractured remnants of mankind to the biggest evolutionary breakpoint since the origin of thought. 'If you only read one science fiction novel this year, make it this one!... it puts the whole of the rest of the genre in the shade... It deserves to walk away with the Clarke, the Hugo, the Nebula, the BSFA, and pretty much any other genre award for which it's eligible. It's off the scale... F**king awesome!' Richard Morgan. 'State-of-the-art science fiction: smart, dark and it grabs you by the throat from page one' Neal Asher.


The Time Crunched Cyclist 2nd Ed

Filename: the-time-crunched-cyclist-2nd-ed.pdf
ISBN: 9781937716202
Release Date: 2012-09-01
Number of pages: 272
Author: Chris Carmichael
Publisher: VeloPress

Download and read online The Time Crunched Cyclist 2nd Ed in PDF and EPUB The Time-Crunched Cyclist reveals the fastest way to get fit for road racing, century rides, cyclocross, Gran Fondos, mountain bike events, and multi-day cycling tours. With elite cycling coach Chris Carmichael's innovative, time-saving approach, busy cyclists will develop fitness, speed, and power in just 6 hours a week. Through his popular endurance coaching service, Carmichael noticed that many busy cyclists are unable to make performance gains using conventional training methods; they simply don't have enough time to train. Carmichael Training Systems developed a new approach--the Time-Crunched Training Program--to help cyclists achieve competitive fitness and power without the impossible time demands of traditional training methods. The Time-Crunched Cyclist shows cyclists how to build fitness on a realistic schedule by tapping the power of high-intensity interval (HIIT) workouts. Cyclists learn the science behind this alternative approach to training before performing the CTS field tests to get a baseline reading of their fitness. 8 comprehensive training plans include effective time-crunched workouts, nutrition guidelines, and strength training to develop the speed and endurance for a wide variety of cycling races and events. New programs for this second edition bring cyclists up to speed for cyclocross racing, mountain bike endurance rides, and show bicycle commuters how to turn their twice-a-day rides into effective time-crunched workouts. The Time-Crunched Cyclist will help former racers, bicycle commuters, 'cross fans, and mountain bikers capture their best performance--all in the time they have right now.


Bright Line Eating

Filename: bright-line-eating.pdf
ISBN: 1401952534
Release Date: 2017-03-21
Number of pages: 320
Author: Susan Peirce Thompson
Publisher: Hay House

Download and read online Bright Line Eating in PDF and EPUB Over 99% of people who try to lose weight don't succeed. They don't get slender and they don't stay slender long term. Only 1% of people will get down to their ideal weight on traditional diets. Noticing the huge failure of dieting, Susan Peirce Thompson PhD realised that we are not dealing with a weight problem, but with a weight mystery. And she has found a groundbreaking method to solve that mystery. This book shares:� How the brain blocks weight loss� Overpowering cravings� The susceptibility scale� The weight-loss food plan� What about exercise? � Getting to goal weightSusan has already helped thousands of people in her Bright Line Eating Boot Camps to lose their excess weight and become happy, thin and free, and she shares her knowledge with you in this book.


Your Playbook for Beating Depression

Filename: your-playbook-for-beating-depression.pdf
ISBN: 1937559688
Release Date: 2017-04-01
Number of pages: 200
Author: Mary Garrison
Publisher: New Chapter Press

Download and read online Your Playbook for Beating Depression in PDF and EPUB Millions of people live with depression every day and it can have a devastating impact on one's life--but know you are not alone. Cliff Richey and Mary Garrison help readers understand, manage, and live with depression, offering a tool on the path to recovery. Combining Mary's clinical expertise and Cliff's lived experience, Your Playbook for Beating Depression will make readers the captain of their own team, as they learn about depression as a medical issue, gain insights into proven and effective treatments, and get the most out of life while living with depression.


Essential Excel 2016

Filename: essential-excel-2016.pdf
ISBN: 9781484221617
Release Date: 2016-11-25
Number of pages: 673
Author: David Slager
Publisher: Apress

Download and read online Essential Excel 2016 in PDF and EPUB This book shows you how easy it is to create, edit, sort, analyze, summarize and format data as well as graph it. Loaded with screen shots, step-by-step instructions, and reader exercises, Essential Excel 2016 makes it easy for you to get to grips with this powerful software and what it can do. What You’ll Learn How to create amazing visualizations of your data Easy and accurate methods for entering data How to extract just the information you want from imported data, and manipulate it and format it the way you want Export your results to other programs or share with others in the cloud Organize, Summarize, Filter, and Consolidate your Data in almost any way imaginable Audit, Validate and Protect your Data Who This Book Is For Anyone new to Excel, or looking to take better advantage of the platform and find out its latest features


Thin from Within

Filename: thin-from-within.pdf
ISBN: 9780814436790
Release Date: 2016-01-06
Number of pages: 256
Author: Joseph J. Luciani
Publisher: AMACOM Div American Mgmt Assn

Download and read online Thin from Within in PDF and EPUB Tired of your weight swinging up and down? Do you find it difficult to stick to a diet? You’re not alone. Every day, millions of people battle temptation as they try to drop unwanted pounds. For those who succeed, a whopping 80 percent quickly pack the weight back on. Thin from Within delves into the root causes and reveals that diets alone—whether counting calories or controlling carbs—don’t work. Why? Because lasting results have less to do with what you eat, and everything to do with why you eat it. To lose weight and keep it off, you’ve got to retrain your brain. Renowned psychologist Joseph J. Luciani explores the emotional triggers and ingrained habits driving overindulgence—and shares simple self-coaching techniques proven to control cravings and break the cycle of self-sabotage. Once mastered, these strategies turn healthy eating into an effortless process. Combining insight and inspiration with powerful cognitive tools, this remarkable guide enables you to: Embrace change Strengthen your self-discipline Resist the lure of comfort foods Free yourself from destructive thinking Replace even the most stubborn bad habits with positive ones Develop resilience and confidence Learn from setbacks Fight food addictions And more It’s up to you. You can try yet another fad diet and fail—or read Thin from Within and finally find your permanent weight loss solution.


The Da Vinci Code Illustrated Screenplay

Filename: the-da-vinci-code-illustrated-screenplay.pdf
ISBN: 0385519117
Release Date: 2006
Number of pages: 208
Author: Akiva Goldsman
Publisher: Doubleday

Download and read online The Da Vinci Code Illustrated Screenplay in PDF and EPUB Presents the complete screenplay for "The Da Vinci Code" as well as behind-the-scenes photographs and details from the production of the film.


The 12 Week Year

Filename: the-12-week-year.pdf
ISBN: 9781118616420
Release Date: 2013-05-15
Number of pages: 208
Author: Brian P. Moran
Publisher: John Wiley & Sons

Download and read online The 12 Week Year in PDF and EPUB The guide to shortening your execution cycle down from one year to twelve weeks Most organizations and individuals work in the context of annual goals and plans; a twelve-month execution cycle. Instead, The 12 Week Year avoids the pitfalls and low productivity of annualized thinking. This book redefines your "year" to be 12 weeks long. In 12 weeks, there just isn't enough time to get complacent, and urgency increases and intensifies. The 12 Week Year creates focus and clarity on what matters most and a sense of urgency to do it now. In the end more of the important stuff gets done and the impact on results is profound. Explains how to leverage the power of a 12 week year to drive improved results in any area of your life Offers a how-to book for both individuals and organizations seeking to improve their execution effectiveness Authors are leading experts on execution and implementation Turn your organization's idea of a year on its head, and speed your journey to success.


Pendulum Healing Handbook

Filename: pendulum-healing-handbook.pdf
ISBN: 9780914955542
Release Date: 1998
Number of pages: 206
Author: Walter Lubeck
Publisher: Lotus Press

Download and read online Pendulum Healing Handbook in PDF and EPUB Complete guidebook on how to utilize the pendulum to choose appropriate remedies for healing body, mind and spirit. Includes 125 pendulum tables for herbs, essential oils, flower remedies, etc. If you want to learn how to utilize the pendulum, and how to develop extremely practical applications for health and well-being, this book is for you. The author is a well-known Reiki master and best-selling author.


The Intuitive Eating Workbook

Filename: the-intuitive-eating-workbook.pdf
ISBN: 9781626256248
Release Date: 2017-04-01
Number of pages: 244
Author: Evelyn Tribole
Publisher: New Harbinger Publications

Download and read online The Intuitive Eating Workbook in PDF and EPUB Do you use food to comfort yourself during stressful times? The Intuitive Eating Workbook offers a comprehensive, evidence-based program to help you develop a healthy relationship with food, pay attention to cues of hunger and satisfaction, and cultivate a profound connection with your mind and body. Have you tried fad diet after fad diet, only to gain weight back? Maybe you’ve tried the protein diet only to move on to vegetables only? Raw almonds and coconut water every forty-five minutes instead of big meals? Or perhaps you’ve tried counting calories, but the numbers on the scale still don’t add up. If you are ready to throw in your hat and give up on dieting for good, take heart. You can enjoy food again—you just need to pay attention to your body’s natural hunger cues. Based on the authors’ best-selling book, Intuitive Eating, this workbook can show you how. The Intuitive Eating Workbook offers a new way of looking at food and mealtime by showing you how to recognize your body’s natural hunger signals. Structured around the ten principles of intuitive eating, the mindful approach in this workbook encourages you to abandon unhealthy weight control behaviors, develop positive body image, and—most importantly—stop feeling distressed around food! You were born with all the wisdom you need for eating intuitively. This book will help you reconnect with that wisdom and ultimately change your life—one meal at a time.


The One Minute Workout

Filename: the-one-minute-workout.pdf
ISBN: 9780399183683
Release Date: 2017-02-07
Number of pages: 272
Author: Martin Gibala
Publisher: Penguin

Download and read online The One Minute Workout in PDF and EPUB Finally, the solution to the #1 reason we don’t exercise: time. Everyone has one minute. A decade ago, Martin Gibala was a young researcher in the field of exercise physiology—with little time to exercise. That critical point in his career launched a passion for high-intensity interval training (HIIT), allowing him to stay in shape with just a few minutes of hard effort. It also prompted Gibala to conduct experiments that helped launch the exploding science of ultralow-volume exercise. Now that he’s the worldwide guru of the science of time-efficient workouts, Gibala’s first book answers the ultimate question: How low can you go? Gibala’s fascinating quest for the answer makes exercise experts of us all. His work demonstrates that very short, intense bursts of exercise may be the most potent form of workout available. Gibala busts myths (“it’s only for really fit people”), explains astonishing science (“intensity trumps duration”), lays out time-saving life hacks (“exercise snacking”), and describes the fascinating health-promoting value of HIIT (for preventing and reversing disease). Gibala’s latest study found that sedentary people derived the fitness benefits of 150 minutes of traditional endurance training with an interval protocol that involved 80 percent less time and just three minutes of hard exercise per week. Including the eight best basic interval workouts as well as four microworkouts customized for individual needs and preferences (you may not quite want to go all out every time), The One-Minute Workout solves the number-one reason we don’t exercise: lack of time. Because everyone has one minute. From the Hardcover edition.


Paddle Your Own Canoe

Filename: paddle-your-own-canoe.pdf
ISBN: 9780698138322
Release Date: 2013-10-01
Number of pages: 352
Author: Nick Offerman
Publisher: Penguin

Download and read online Paddle Your Own Canoe in PDF and EPUB When it comes to growing a robust mustache, masticating red meat, building a chair, or wooing a woman, who better to educate you than the always charming, always manly Nick Offerman, best known as Parks and Recreation’s Ron Swanson? Combining his trademark comic voice and very real expertise in carpentry, Paddle Your Own Canoe features tales from Offerman’s childhood (born, literally, in the middle of an Illinois cornfield) to his theater days in Chicago to the, frankly, magnificent seduction of his wife, Megan Mullally. Offerman also shares his hard-bitten battle strategies in the arenas of manliness, love, styles, and religion, and invaluable advice on getting the utmost pleasure out of woodworking, assorted meats, outdoor recreations, and other palatable entrees.