core envy a 3 step guide to a strong sexy core

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Core Envy

Author : Allison Westfahl
ISBN : 9781937716752
Genre : Health & Fitness
File Size : 77. 89 MB
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Allison Westfahl's Core Envy will tone and sculpt your abs, back, stomach, and sides—and build a strong, sexy core you'll love showing off. Her Core Envy program solves the problems other abs programs ignore with a three-part approach to slim down and tone up. You'll clean up your diet, fire up your metabolism, and tighten up all the muscles of your core without a gym or equipment. In just three weeks, you'll start seeing results. Westfahl is an acclaimed personal trainer who developed her effective core sculpting program for women at several of the nation's most prestigious health clubs. Her clients came to her because they were frustrated by traditional abs programs that involved impossible diets, endless cardio and crunches, sketchy supplements, and tedious calorie counting. Allison's 8-week Core Envy program is a better way to tone and sculpt. Core Envy lays out a triple threat of cardio workouts, sculpting routines, and a diet makeover. It's a balanced approach that promotes both fitness and weight loss, and you won't need a gym to make it happen. Allison's cardio and sculpting workouts average just 30 minutes and don't require special equipment. Her high-intensity cardio workouts coupled with full core functional exercises will make sure you slim down while you sculpt all the muscle groups you need for a sleek, toned core. Three levels let you amp it up or tone it down to match your current fitness level. Allison streamlines dieting with healthy, flavorful foods and snacks that will keep you energized as you rev up your metabolism. Her tasty recipes and complete meal plans simplify calorie counting and make weight loss painless. Core Envy will help you get the sleek, sculpted core you want. After Westfahl's 8-week program, you'll look great and feel confident rocking a fit and feminine look. Allison Westfahl is an exercise physiologist, certified personal trainer, and fitness nutrition specialist. After earning an undergraduate degree from Yale, Westfahl moved to Denver to pursue a career in helping people live a healthy, active lifestyle. She quickly made her mark on the industry, becoming the youngest-ever Director of Personal Training at a nationally top-rated health club. She has managed and directed personal training teams at high-end health clubs in Boulder and Denver since 2003. Westfahl is known for for creating innovative, effective core strength and sculpting routines. She has trained elite professional athletes, helped choreograph workout videos for Gaiam, and been featured in publications ranging from Shape to Bicycling to the Denver Post. She holds an MS in exercise science and a coaching certification from USA Triathlon, and has earned a CPT, PES, and FNS from the National Academy of Sports Medicine.

Hit Reset

Author : Erin Taylor
ISBN : 9781937716776
Genre : Health & Fitness
File Size : 58. 4 MB
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HIT RESET offers athletes new ways to find more speed, power, and endurance. Yoga coach Erin Taylor’s HIT RESET program uses yoga to solve the specific problems you face as an athlete. Her revolutionary approach to yoga can improve functional strength, flexibility, muscle recruitment, breathing and focus, core strength, and durability. HIT RESET starts by defining 10 problems that hold athletes back and the yoga solutions that can fix them. Each chapter shows you how your body should work, how to self-diagnose flaws in your movement and functional strength, and how to apply just a few specific yoga poses so you can “hit reset” and get back to athletic form. The yoga solutions in HIT RESET take just a few minutes before or after your workout, and you won’t need a mat or studio classes. Armed with these key, highly effective yoga fixes, you’ll begin a radical redefinition of balance that can make you a healthier, stronger, and faster athlete. HIT RESET can help you solve: Imbalances that lead to injury by redefining balance from head to toe Feeling easily winded with deep breathing exercises Feeling distracted or nervous with focus exercises Poor posture with core activating and strengthening poses Sleepy feet and stiff calves for a stronger foundation Knee pain with better form and strength poses Stiff hamstrings and sleepy glutes with activation exercises Unstable hips and IT band problems with hip helpers Stiff shoulders and sides with opening poses Yoga can help you in your sport, but only if your yoga is solving the problems you face as an athlete. HIT RESET offers a yoga revolution for athletes by making yoga work for you. Join the HIT RESET revolution and you'll find a no-nonsense approach that will make you a stronger, more resilient athlete.

The Women S Health Big Book Of Abs

Author : Adam Bornstein
ISBN : 9781609618216
Genre : Health & Fitness
File Size : 39. 69 MB
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The essential diet and fitness guide to lean, sexy abs--including a results-driven 4-week program to lose weight, strengthen your core, and tone your entire body. Call it a spare tire, muffin top, or paunch. Men and women consistently cite their belly as their biggest problem area--and it is often the toughest final pounds to lose. Not anymore! Whether readers' eating habits have been affected by stress, their bodies have changed with age, or they're constantly doing crunches without results, it's time to blast belly fat the right way. Using the comprehensive, week-by-week eating and exercise plan, readers can lose up to 20 pounds in 4 weeks--and keep it off, forever. The Women's Health Big Book of Abs special features include: A delicious, easy-to-follow diet that includes satisfying carbs! A special section on the best pre- and post-pregnancy workouts Hundreds of tips on how to reveal a lean, flat belly and bikini-worthy body! Including a step-by-step, 4-week eating and exercise plan, easy-to-prepare recipes, and hundreds of exercises, The Women's Health Big Book of Abs is the ultimate guide to a leaner, fitter, sexier body--starting with your core.

The Wretched Of The Earth

Author : Frantz Fanon
ISBN : 0802198856
Genre : Political Science
File Size : 41. 84 MB
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Frantz Fanon was one of the twentieth century’s most important theorists of revolution, colonialism, and racial difference, and this, his masterwork, is a classic alongside Orientalism and The Autobiography of Malcolm X. The Wretched of the Earth is a brilliant analysis of the psychology of the colonized and their path to liberation. Bearing singular insight into the rage of colonized peoples and the role of violence in historical change, the book also incisively attacks postindependence disenfranchisement of the masses by the elite on one hand, and intertribal and interfaith animosities on the other. A veritable handbook of social reorganization for leaders of emerging nations, The Wretched of the Earth has had a major impact on civil rights, anticolonialism, and black-consciousness movements around the world. This new translation updates its language for a new generation of readers and its lessons are more vital now than ever.

The Gluten Free Fat Loss Plan

Author : Allison Westfahl
ISBN : 0983255407
Genre : Health & Fitness
File Size : 52. 24 MB
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This revolutionary new diet plan will show you how to ditch your gut, tighten your butt, and lose fat for good by cutting gluten out of your life. If you thought that only people with gluten intolerance could benefit from eating gluten free, guess again- Westfahl reveals why gluten has been secretly sabotaging your waistline, and how you can easily begin living a leaner, healthier, gluten free lifestyle today! The Gluten Free Fat Loss Plan includes: *Instructions on how to easily avoid wheat, barley, and rye- the three grains that contain the problematic protein known as gluten *6 weeks of detailed menu plans, including a special "No Cooking" section * Over 30 delicious gluten free, healthy recipes *A step-by-step guide for creating your own delicious gluten free fat loss meals *3 phases of illustrated workout programs that include cardio, core strength, and flexibility *Daily nutrition and exercise logs *Success stories from people who have followed the plan, including inspiring before and after pictures What people are saying about The Gluten Free Fat Loss Plan... "The Gluten Free Fat Loss Plan has changed my life. I went from weighing 215 pounds and being completely inactive to weighing 135 pounds and working out regularly. I'll never go back!" -Jennifer Loven

Getting The Love You Want

Author : Harville Hendrix
ISBN : 0805068953
Genre : Family & Relationships
File Size : 23. 57 MB
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A marriage therapist and pastoral counselor explains that most of the feelings of receiving inadequate love come from unresolved childhood conflicts and describes how adults can learn to flourish as loving and loved people, in a new edition of the best-selling handbook. Reprint. 50,000 first printing.

Tom Danielson S Core Advantage

Author : Tom Danielson
ISBN : 9781937716295
Genre : Sports & Recreation
File Size : 49. 69 MB
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Tom Danielson's Core Advantage offers a simple, highly effective core strength program for cyclists. This comprehensive approach shows the 50 essential core workout exercises that will build strength and endurance in the key core muscles for cycling—no gym membership required. Professional cyclist Tom Danielson used to have a bad back. He shifted in the saddle, never comfortable, often riding in pain. Hearing that core strength could help his back, he started doing crunches, which made matters worse. He turned to personal trainer Allison Westfahl for a new approach. Danielson and Westfahl developed all-new core exercises to build core strength specifically for cycling, curing Danielson's back problems. Better yet, Danielson found that stronger core muscles boosted his pedaling efficiency and climbing power. Using Danielson's core exercises, cyclists of all abilities will enjoy faster, pain-free riding. Cyclists will perform simple exercises using their own body weight to build strength in the low back, hips, abs, chest, and shoulders without adding unwanted bulk and without weights, machines, or a gym membership. Each Core Advantage exercise complements the motions of riding a bike so cyclists strengthen the right muscles that stabilize and support the body, improving efficiency and reducing the fatigue that can lead to overuse injuries and pain in the back, neck, and shoulders. Beginner, intermediate, and advanced training plans will help bike racers, century riders, and weekend warriors to build core strength throughout the season. Each plan features warm-up stretches and 15 core exercises grouped into workouts for injury resistance, better posture, improved stability and bike handling, endurance, and power. Westfahl explains the goal for each exercise, which Danielson models in clear photographs. Riding a bike takes more than leg strength. Now Tom Danielson's Core Advantage lays out the core strengthening routines that enable longer, faster rides.

Smart Strong And Sexy At 100

Author : David A. Kekich
ISBN : 1468124803
Genre : Health & Fitness
File Size : 34. 69 MB
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What would you do with an extra twenty or thirty youthful energetic years? What would you give for them? Imagine being Smart, Strong and Sexy at 100. Find out why this is your destiny. Someday we will look back on history with no personal understanding or empathy for human aging and how it once ravaged bodies and minds. We will read about it much like we now read of 27 year lifespans, scurvy, the plague, beriberi and primitive surgery and dentistry. That “someday” may well be in your personal future. This book explains how you can live long enough to enjoy a vibrant, prosperous, open-ended (yes, open-ended) lifespan from technologies being developed today. Before you know it, 100 will be the new 50. Meanwhile, follow 7 simple steps to improve your own odds of taking advantage of tomorrow's life-expanding miracles. Inside, David Kekich reveals…* How to enjoy unforgettable sex on your 100th birthday.* One simple lifestyle change you can make today that could lower your death rate by 60%.* Why we can rejuvenate the elderly in your lifetime.* How to avoid being left behind while your friends board the Longevity Express. * Why you are better equipped than your doctor to ensure more vitality.* What causes you to age… and what you can do to turn the tide today.* Why following your mother's advice may keep you from losing your memory of her (and everything else) by the time you're 80.* Why the sun can heal you or kill you. Here's what to change now.* What 3¢-a-day habit could be the most important thing you could do for more life and longevity.* That the medical specialist you now see is almost certainly not the one you should have caring for you.* Why overpopulation will not be a problem… even if people live forever.* Why less is more when it comes to exercise.* What two immediate low-tech adjustments could add 20 active years to your average lifespan.* Which short-term gratifying habits may snatch away your chance for open-ended youth and an ever-expanding mind.* How to help ensure your longevity, even if everything else fails.

The Happy Herbivore Guide To Plant Based Living

Author : Lindsay S. Nixon
ISBN : 9781940363387
Genre : Health & Fitness
File Size : 70. 58 MB
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Every day, Lindsay S. Nixon, author of the popular Happy Herbivore blog and cookbook series, is sent dozens of questions from readers about living a plant-based life: What do you do in social situations outside of the home? At restaurants? Potlucks? Weddings? What about traveling and vacation? How do you deal with negativity and naysayers? How do you talk to your family and friends about this way of life? Nixon has put together a practical guide to address questions like these and to help with the many other challenges that come with a plant-based or vegan diet. Whether you’re already living the Happy Herbivore lifestyle or simply thinking of switching to a plant-based way of life, The Happy Herbivore Guide to Plant-Based Living is for you.

The Great Gatsby

Author : Fitzgerald, Francis Scott
ISBN : 9781772468496
Genre : Fiction
File Size : 75. 80 MB
Format : PDF
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The Great Gatsby is a novel written by American author F. Scott Fitzgerald that follows a cast of characters living in the fictional town of West Egg on prosperous Long Island. The story primarily concerns the young and mysterious millionaire Jay Gatsby and his quixotic passion and obsession for the beautiful former debutante Daisy Buchanan. Considered to be Fitzgerald's magnum opus, The Great Gatsby explores themes of decadence, idealism, resistance to change, social upheaval, and excess, creating a portrait of the Jazz Age or the Roaring Twenties that has been described as a cautionary tale regarding theAmerican Dream. Fitzgerald—inspired by the parties he had attended while visiting Long Island's north shore—began planning the novel in 1920, desiring to produce, in his words, "something new—something extraordinary and beautiful and simple and intricately patterned." Progress was slow, with Fitzgerald completing his first draft following a move to the French Riviera after six months. His editor, Maxwell Perkins, felt the book was too vague and convinced the author to revise over the next winter. Fitzgerald was repeatedly ambivalent about the book's title and he considered a variety of alternatives, including titles that referenced the Roman character Trimalchio; the title he was last documented to have desired was Under the Red, White, and Blue.

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