Women’s Health Lift to Get Lean: A Beginner’s Guide to Fitness & Strength Training in 3 Simple Steps

Research shows that building muscle helps the body burn more calories 24/7 and that resistance training is the most effective way to torch body fat. Yet that message is still lost on many women who fear that weight lifting will make them bulky, turn their skin green, and give them Incredible Hulk muscles like their boyfriends’. Women have more options than step aerobics or running on a treadmill to shed pounds: They can weight-train in a very specific manner designed to make the most of a woman’s unique physiology.

Lift to Get Lean is the first beginner’s guide to strength training from Women’s Health that is written specifically for women by a woman. Holly Perkins is a certified strength and conditioning specialist (CSCS) who has been teaching the fat-burning secrets of weight training exclusively to women for more than 20 years. Perkins doesn’t follow men’s rules when it comes to building muscle. Her Lift to Get Lean delivers a three-step system: Technique, Movement Speed, and the Last 2 Reps Rule, which make all the difference in developing the kind of strong, lean, and sexy body women want. Perkins offers four different 90-day training programs that efficiently build functional strength along with leaner legs, stronger arms, and a sexier butt.

Kundalini Yoga: The Flow of Eternal Power: A Simple Guide to the Yoga of Awareness as taught by Yogi Bhajan, Ph.D.

The practice of Kundalini yoga aims to unlock and awaken the radiant transformative energy that exists within every person. This book is the perfect introduction to the fundamentals of a Kundalini practice. Taught for thousands of years and brought to the West by Yogi Bhajan, Kundalini is a powerful mind-body style of yoga. When practiced regularly, Kundalini yoga can strengthen the nervous system, balance the glandular system, and harness the energy of the mind, emotions, and body, and is surprisingly simple to learn. While general yoga technique focuses on exercise postures and breathing, Kundalini takes the process a step further by integrating yoga into everyday life activities.

This definitive guide, fully illustrated with photographs, is an accessible introduction to the ancient practice of Kundalini yoga, with information on poses and positions, diet and lifestyle, breathing and stretching techniques, chanting and meditation exercises, and general guidelines that can help anyone—beginner or advanced—gain the greatest benefit from the practice of yoga.Kundalini Yoga: A Simple Guide to the Yoga of Awareness is an introduction to living your life with more awareness and spirituality, as well as a guide to the principles of this form of yoga as taught by Yogi Bhajan, the author’s teacher. Kundalini yoga includes habits and practices that “balance the glandular system, strengthen the nervous system, and enable us to harness the energy of the mind and the emotions,” explains the author. She clearly explains many facets of this kundalini lifestyle: breathing (including breathing exercises), spirituality, food choices and preparation, chants and meditations, the chakras (energy centers in the body), self-healing, sleep, communication, and using yoga postures for health.

This is not an exercise book of yoga postures–although several are illustrated–but a guidebook toward a more spiritual path. “Spirituality cannot be taught. It has to be caught, you have to get it from someone who’s got it.” The book describes the path to a more spiritual life using kundalini yoga philosophy and practice. You don’t have to move to a cave to adopt these practices–the author shows you how you can use them to balance even a busy, modern lifestyle. — Joan Price

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  • Kundalini Yoga The Flow of Eternal Power

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3-In-1 AB Wheel Roller Kit – Odoland AB Roller Pro with Push-Up Bar, Jump Rope and Knee Pad – Perfect Abdominal Core Carver Fitness Workout for Abs – with Workout Guide

Description
Odoland Ab Roller Set Wheel is your perfect choice on caving Abdominal core. The upgraded Ab roller wheel with longer handle pipe is more stable, durable and can support up to 800lbs. You can use the roller together with push-up bar for better carving at one time. It is easy to assemble and disassemble. It also comes with a knee pad for knee protecting and a storage bag for easy carrying, offering great convenience. It will definitely carve your core and help you get ripped abs and sculpted arms!
Feature
Buying 1 you get 4: Ab roller, Push-up Bar, Jump Rope and Knee pad
Upgraded Ab roller wheel with strong wheel structure
Anti-slip handles & pull-up bar
Noise cancelling
Strong steel supports up to 800LB loading
Anti-slip resistant foam handle & Sweat-absorbent outer layer
Protective Rubber Suction Cup Base
Comfortable pad for knee protection
Stable and durable
Comes with storage bag for easy carrying
Multi-way for training
Perfect men and women on Abs caving and toning
Package includes
1 x Ab Roller
2 x Push-up Bars
1 x Jump Rope
1 x Knee Pad
1 x User Manual
3 x Storage bag

Product Features

  • 3-IN-1 Ab Roller Set: Odoland 2 wheel Ab roller set with push-up bar and jump rope is designed for anyone wants to keep fit and shape better figure. 2-wheel Ab roller with knee pad helps to carve core and get ripped abs. Push-up bar provides better support when doing push-ups. You can also burn calories.
  • UPGRADED Ab Roller For Stability: Most AB rollers on the market have only one or two wheels. Instead, our upgraded AB roller built with longer handle pipe. It can supports up to 800lbs. The handle is covered with anti-slip resistant foam, making it more stable.
  • Excellent Push-up Support & Knee Protecting: The push-up bar of detachable design has anti-slip lines and protective rubber at the bottom. It mounts the ground and won’t slip easily. You can use the bar alone or with the AB roller at one time for better Abs toning, as the bar can give excellent support to your body. The knee pad can protect your knees from injury when rolling frontward and backward.
  • Longer Durability & Easy Assembling: Both Ab roller and push-up bar are of strong structure. The 3-wheel Ab roller with upgraded wheel pipe can support up to 800Lbs, making it more stable and durable for Abs toning. The AB roller and push-up bar are easy to assemble and disassemble due to its humanized design.
  • More Workout In Less Time: Odoland AB roller wheel is more stability and effective for abs carving. You can get more intense abdominal workouts in less time by using it together with the push-up bar!

Applied Anatomy of Aerial Arts: An Illustrated Guide to Strength, Flexibility, Training, and Injury Prevention

An illustrated guide to anatomy and biomechanics for aerialists who want to optimize their performance and train safely

Emily Scherb–a physical therapist who specializes in the care, treatment, and education of circus performers–offers the first comprehensive anatomy book specifically designed for aerialists (including trapeze, silk, and other aerial arts). Using full-color illustrations and photographs, this book shows aerial artists how to perform at their best while protecting their body from injury with correct form, precise alignment, and good training habits. Using a biomechanical and movement-based approach, Scherb explains the anatomical rationale for progressions of learning and demonstrates simple movements to achieve the coordination, muscular control, strength, and fitness needed to move safely and seamlessly through the air. Aerialists learn how bones, joints, muscles, and soft tissues allow for specific movements and gain an appreciation for concepts of proximal stability. They discover the secrets of hanging with correct form, how to progress from hanging into a pull up, an inversion, and beyond with a strong center, precise muscle sequencing, and ease of movement. Anatomy of Aerial Arts lays a solid foundation for beginners and also provides advanced students with a wealth of insights into their own performance as well as refreshers on fundamentals in warm ups and conditioning. It explains how to structure a training session, how to care for injuries, and best practices for basic self first aid.

Yoga: 4-Week Step By Step Guide for Beginners

A 4-Week Step By Step Guide for Yoga Beginners. Become A Yoga Guru Of Your Own Physical, Mental And Spiritual Self

This book has actionable information that will help you to become a yoga guru of your physical, mental and spiritual self in as little as 4 weeks. We live in a world where we feel completely lost and just riding along. We feel as if we just exist without any particular purpose in life. When that happens, anxiousness, stress and depression starts creeping in, and we stop taking care of how we look as well as our health. The result is an unhealthy lifestyle, which may even advance to various health complications. Have you gotten to that point of your life where you feel you need to find your purpose and bring order to your currently disorderly life? Well, yoga can do all that since it can help you to bring the much needed order in your physical, mental and spiritual life. What do you think yoga is? Do you think of it as simply executing Olympics level gymnastics stunts? Well, yoga is much more than these stunts. This book will introduce you to yoga, what it is all about and how you can start practicing yoga in as little as 4 weeks.

Here Is A Preview Of What You Can Learn From This Book

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  • The Basics of Yoga
  • Why Practice Yoga?
  • How to Adopt Yoga in 4 weeks
  • 4-Week Step By Step Guide
  • Product Features

    • Yoga 4 Week Step by Step Guide for Beginners

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    Mind Gym : An Athlete’s Guide to Inner Excellence

    Praise for Mind Gym

    “Believing in yourself is paramount to success for any athlete. Gary’s lessons and David’s writing provide examples of the importance of the mental game.”
    Ben Crenshaw, two-time Masters champion and former Ryder Cup captain

    Mind Gym hits a home run. If you want to build mental muscle for the major leagues, read this book.”
    Ken Griffey Jr., Major League Baseball MVP

    “I read Mind Gym on my way to the Sydney Olympics and really got a lot out of it. Gary has important lessons to teach, and you’ll find the exercises fun and beneficial.”
    Jason Kidd, NBA All-Star and Olympic gold-medal winner

    “I love the book Mind Gym.”
    Madison Kocian, 2016 U.S. Women’s Gymnastics Team, 2015 Uneven Bars World Champion, as told to Us Weekly

    In Mind Gym, noted sports psychology consultant Gary Mack explains how your mind influences your performance on the field or on the court as much as your physical skill does, if not more so. Through forty accessible lessons and inspirational anecdotes from prominent athletes–many of whom he has worked with–you will learn the same techniques and exercises Mack uses to help elite athletes build mental “muscle.” Mind Gym will give you the “head edge” over the competition.

    Product Features

    • Mind Gym An Athlete s Guide to Inner Excellence

    Gaiam Balance Ball Chair – Classic Yoga Ball Chair with 52cm Stability Ball, Pump & Exercise Guide for Home or Office, Purple

    This revolutionary desk chair will change the way you sit. Designed with a work-life balance in mind, the Gaiam Balance Ball Chair provides all-day ergonomic support for a healthier back and stronger core. This exercise ball chair was created by Gaiam with the help of chiropractic pioneer Dr. Randy Weinzoft. Feel better at your workplace by utilizing this alternative chair solution that promotes wellness and alleviates the aching arms, restless legs, and aching back pain that comes from sitting at a desk for hours by promoting micro movements and engaging your core throughout the day. This unique office desk chair is designed for users between 5′ – 5’11” and fits most standard size desks. For users that may require a little extra boost, the Gaiam Leg Extenders add 2 inches of height to your chair. Please note that for the ball to fit perfectly in the base, it may be necessary to re-inflate the ball once or twice after initial inflation.

    Includes:
    – 1 Classic yoga ball (52cm) that can be taken out of the chair base and used separately for exercises.
    – 4 Easy-glide caster wheels (2 lockable)
    – 1 Adjustable metal support bar
    – 1 Air pump
    – 1 Desk chair exercise guide for activating your sit in the home or office

    Gaiam is a leading lifestyle brand with a mission to make yoga, fitness, and well-being accessible to all. Gaiam was created as a lifestyle company with the vision that, given a choice, people would choose a lifestyle that is healthy and life enhancing, for themselves, their families and the Earth. The Gaiam wellness, yoga, meditation, and recovery lifestyle is a vote for individual health as well as the future sustainability of the Earth’s resources. Gaiam strives to provide customers with alternatives to traditional products by offering natural or healthy versions that compare with the style, quality and price of conventional products.

    Product Features

    • Alternative desk chair created by leading health & fitness experts to improve back health and core strength.Stable, yet lightweight base is made from molded PVC
    • Featuring the same yoga ball as the exercise guide, this chair helps to build a healthier core, align the spine, relieve back pain and stiffness, boost energy levels and increase productivity with an active body and a focused and engaged mind
    • Designed for users 5′ to 5’11” tall and fits most standard-height desks. For a taller chair, add 2 inches with Gaiam’s compatible leg extenders, sold separately. 300-pound weight capacity.
    • Color: Purple. Includes: removable 52-centimeter exercise ball, an air pump, an adjustable metal support bar, 4 easy-glide casters (2 back wheels lockable) and a desktop exercise guide
    • It may be necessary to re-inflate the ball after initial inflation, allowing the ball’s material to stretch to its final size. Inflate ball with air, let stand for 24 hours, deflate 50% then fill again to 52cm height.