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 : 73. 96 MB
Format : PDF, ePub
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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.

The Six Weeks To Sexy Abs Meal Plan

Author : Ella Magers
ISBN : 9781624141430
Genre : Cooking
File Size : 59. 47 MB
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For the gym-savvy health aficionados who just can't lose those last 6 pounds, Ella Magers' secret to slimming down is cutting out dairy, cutting back on grains and adding power-packed, plant-based proteins. One of the Top 50 Trainers in America, Magers' will help readers trim their waists so they can finally show off the washboard abs they've always wanted. Magers' unique vegan approach emphasizes nutrient-dense, calorie-light, whole plant foods and carb cycling, which is a low-carb diet punctuated with periods of moderate or high carb intake. Magers will help readers cut refined sugars and avoid obsessive calorie counting. Plus, she'll make sure readers don't fall into a common vegan trap-replacing meat with carbs. She shares simple, efficient exercises that readers can do anywhere for targeted results, but the focus is on nutrition, which is the best and fastest way to sexy abs. The benefits to her approach include a strong, sexy, sculpted body; more energy, glowing skin and a light, cleansed feeling. Plus it's the compassionate and environmentally conscious choice. Readers do not already have to be vegan to reap these and other benefits from Magers' diet plan.

Quick Strength For Runners

Author : Jeff Horowitz
ISBN : 9781937716516
Genre : Sports & Recreation
File Size : 87. 34 MB
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Quick Strength for Runners offers a smart, fast-paced strength training program for runners who want to run faster and with fewer injuries. In under an hour a week, runners will strengthen their core and key running muscles to build a better runner's body. Strength training is crucial to better running and injury prevention. But it's difficult to know which exercises work best for runners or to get motivated to hit the gym. In Quick Strength for Runners, running coach and personal trainer Jeff Horowitz simplifies strength training into just two 20-minute workouts per week, with no gym or pricey equipment required. Designed specifically for runners, the Quick Strength program pinpoints the exercises that really work. Inside you'll find: • A guide to how strength training leads to better running form and fitness • 40 targeted exercises, with step-by-step photos and clear instructions • Progressive workouts and advanced form options to increase strength as fitness improves • A focused and efficient 8-week strength training program • Tips on designing your own long-term workout program for a lifetime of fitness Quick Strength for Runners makes it easy for runners to build a better runner's body. This highly effective, easy-to-implement program will make you a stronger, faster runner in under an hour a week so you can stay on the road or trail.

Hit Reset

Author : Erin Taylor
ISBN : 1937715426
Genre : Athletes
File Size : 44. 58 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.

Don T Be That Girl

Author : Travis Stork M.D.
ISBN : 9781471108600
Genre : Self-Help
File Size : 74. 95 MB
Format : PDF
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Young goodlooking ER medic Travis Stork MD was a hit on the US reality TV dating show, 'The Bachelor'. As a doctor he has found himself listening to countless stories about relationships, hearing tales of low self-esteem and desperate behaviour. He has now combined his personal and professional expertise to provide a fresh new take on male/female dynamics. In Don't Be That Girl, Travis identifies 8 types of women who tend to make the same mistakes again and again, and he offers constructive, upbeat advice on how to avoid being 'That Girl'. He cleverly and wittily takes us through all the archetypes: Agenda Girl, Drama Queen Girl, Bitter Girl, Desperate Girl, Yes Girl, Insecure Girl, Lost Girl and Working Girl, while encouraging women to defeat their insecurities and learn to feel confident just being themselves. Travis Stork exudes down-to-earth charm and has an irresistible style of writing that entertains as well as enlightens and is never patronising. He is a passionate advocate of healthy relationships and wants women to stop falling victim to self-defeating behaviour and find their own fairy-tale ending.

Cardio Sucks

Author : Michael Matthews
ISBN : 9780982422779
Genre : Health & Fitness
File Size : 25. 72 MB
Format : PDF, ePub
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Forget “losing weight”—you want to lose fat…and if you want to know how to do it as quickly as possible without losing muscle…and without doing hours and hours of grueling cardio every week…then you want to read this book. Here's the deal: If your goal is to get or stay lean and maintain your cardiovascular health, you don’t have to “pound the pavement” or grind out long, boring cardio sessions. Ever. That’s right… · No tedious jogging… · No droning away on one of the hamster wheels in the gym… · And no sacrificing hours and hours every week just to get a “six pack.” You also don’t have to subject yourself to restrictive “diets” that feel more like punishment than self-improvement. What if I told you that you could dramatically transform your body eating foods you actually like…every day…7 days per week? What if all you had to do to lose fat and not muscle was follow a handful of flexible dietary guidelines…not starve and deprive yourself? And what if I promised you could forever break free of the anxieties most people associate with “dieting” and make it something you can enjoy as a lifestyle instead? Well, by the end of this book, you’ll know exactly what you need to do to get a lot more out of a lot less exercise…and a lot more delicious food…than you ever thought possible. Here’s a “sneak peek” of some of the things this book will teach you… · The biggest diet lie you’ve been told (and probably believe) that makes losing fat way harder than it has to be. · How the four “tiers” of dieting ultimately determine your results: energy balance, macronutrient balance, food choices, and nutrient timing. · Why “clean eating” is overrated and guarantees nothing in the way of losing fat and building muscle…and what you should do instead. · How to create flexible dieting plans that allow you to get the body you want eating the foods you love. · How much cardio you should do to lose weight and how much is too much and why. · 5 simple eating eating habits that keep you lean, healthy, and happy…without having to obsess over every calorie you eat. · The ultimate guide to high-intensity interval cardio—the absolute best type of cardio for burning fat as quickly as possible. · How to use “fasted cardio” to lose fat…and stubborn fat in particular…even faster. · 7 powerful cardio workouts that will help you burn fat and not muscle in less than 30 minutes per day (and you don’t even have to do them every day!). · And a whole lot more! Imagine...just 12 weeks from now...being constantly complimented on how you look and asked what the heck you're doing to make such startling progress... Imagine enjoying the added benefits of high energy levels, no aches and pains, better spirits, and knowing that you're getting healthier every day... The bottom line is you CAN achieve that "Hollywood body” without having your life revolve around it. SPECIAL BONUSES FOR READERS! With this book you'll also get two free eBooks (one for men and one for women) that teach you the fundamentals of strength training and muscle building as well as give you tried-and-true weightlifting programs that will change your body in the first 8 weeks. You’ll also get 10 weight loss meal plans that show you how to put flexible dieting principles into practice and make them work for you. Scroll up, click the "Buy" button now, and begin your journey to a leaner, sexier, healthier you!

Tom Danielson S Core Advantage

Author : Tom Danielson
ISBN : 9781937716301
Genre : Sports & Recreation
File Size : 77. 61 MB
Format : PDF, ePub
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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.

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