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 : 22. 61 MB
Format : PDF
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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. 24 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.

Tom Danielson S Core Advantage

Author : Tom Danielson
ISBN : 9781937716295
Genre : Sports & Recreation
File Size : 39. 24 MB
Format : PDF, Mobi
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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.

The Gluten Free Fat Loss Plan

Author : Allison Westfahl
ISBN : 0983255407
Genre : Health & Fitness
File Size : 24. 91 MB
Format : PDF, Kindle
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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

Eye Tracking The User Experience

Author : Aga Bojko
ISBN : 9781933820910
Genre : Computers
File Size : 51. 9 MB
Format : PDF, Kindle
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Eye tracking is a widely used research method, but there are many questions and misconceptions about how to effectively apply it. Eye Tracking the User Experience—the first how-to book about eye tracking for UX practitioners—offers step-by-step advice on how to plan, prepare, and conduct eye tracking studies; how to analyze and interpret eye movement data; and how to successfully communicate eye tracking findings.

Mastering The Life Plan

Author : Jeffry S. Life
ISBN : 9781451699029
Genre : Health & Fitness
File Size : 22. 94 MB
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A companion to "The Life Plan" distills the author's fitness program into a simple, customizable format that incorporates additional exercises, new meal plans, an expanded food guide, and the latest information on hormone optimization.

The Bush Haters Handbook

Author : Jack Huberman
ISBN : 1560255692
Genre : Political Science
File Size : 45. 45 MB
Format : PDF, ePub
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The Bush-Haters Handbook is a godsend to those looking for a concise, mordantly entertaining overview of the Bush record from a liberal perspective, or those who want to arm themselves with talking points, facts, and figures for debates with conservatives, and at those seeking the perfect holiday gift book for that certain, special Bush-hater in their lives—or for a Bush-lover they hope to rescue from the outer darkness. Summarizing, detailing, and bewailing all of the more important Bush administration outrages, and some of the more trivial ones, this book is the brainchild of Jack Huberman, a former Canadian who took up U.S. citizenship just so he could vote against Dubya in 2000. Topics range from abortion, AIDS, Arctic National Wildlife Refuge, and Ashcroft, to women and workplace safety. Other major topics include budget and taxes, civil liberties, death penalty, defense spending, education, environment, gun control, health care, homeland security, Iraq, judicial nominations, "nucular" weapons, patients' rights, privacy, public land, September 11 and the war on terror, and social security. In between are a variety of smaller topics, such as Bush's language abilities (featuring a selection of priceless Bushisms). The pages are also enlivened by sidebars, "boxed" lists, and political cartoons.

The Wretched Of The Earth

Author : Frantz Fanon
ISBN : 0802198856
Genre : Political Science
File Size : 57. 17 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 Great Gatsby

Author : Francis Scott Fitzgerald
ISBN : IND:30000007102522
Genre : Adultery
File Size : 74. 52 MB
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The authorized text which restores all the language of Fitzgerald's 1920's classic story of the fabulously wealthy Jay Gatsby and his love for the beautiful Daisy Buchanan. Copyright © Libri GmbH. All rights reserved.

The St Martin S Guide To Writing

Author : Rise B. Axelrod
ISBN : 9780312536121
Genre : Language Arts & Disciplines
File Size : 46. 68 MB
Format : PDF, ePub, Docs
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This textbook provides instruction in college level rhetoric and writing. It offers readings, a research manual, a handbook and supports a range of approaches to teaching and learning, including collaboration, visual rhetoric, personal writing, writing about literature, writing in the community and the workplace, field research, portfolios, oral presentations, essay exams, and ESL. It contains step-by-step guides to writing specific kinds of essays -- remembering events, writing profiles, explaining a concept, finding common ground, arguing a position, proposing a solution, justifying an evaluation, speculating about causes, and interpreting stories. Because so much college writing requires strong argumentation skills, four of the assignment chapters focus on argumentative writing, and a separate strategies chapter covers theses, reasons and support, counterarguments, and logical fallacies. Three full chapters on research give students useful strategies not only for conducting field, library, and Internet research, but also for evaluating sources; deciding whether to quote, paraphrase, or summarize; avoiding plagiarism; and documenting sources. The authors have included 39 readings by well-known authors and various "fresh" voices, including 12 students, providing well-written examples of the different types of essays and papers that students might be asked to complete.

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