...abs -- not an easy task, because they’re used to working all day to keep you standing tall. But we created a routine that, when combined with regular cardio, does it in just four moves. How do we know for sure? We had nearly a dozen women test the program as part of our Prevention Fitness Lab. All our testers lost serious inches from their stomachs in weeks -- and you can too! Start now for an all-around leaner belly. 10Minute Workout! Lose up to 4 pounds and 3 inches in 7 days with this incredibly effective, easy-to-follow routine PROGRAM AT A GLANCE 3 DAYS A WEEK: Do the Slim Belly Workout moves on 3 nonconsecutive days to tone your midsection. 5 DAYS A WEEK: Do 30 to 40 minutes of cardio, such as brisk walking, swimming, jogging, or bike riding, to burn off belly fat. You should be breathing hard but still able to talk in short sentences. EVERY DAY: Watch portions and fill up on whole grains, vegetables, fruits, lean pro- tein, and healthy fats to maximize results. Aim for 1,600 to 1,800 calories spread evenly throughout the day. To keep tabs on your eating, go to prevention. com/healthtracker. THE EXPERT: Tony Caterisano, PhD, exercise scientist and professor in the department of health sciences at Furman University, designed this workout. Written by Marianne McGinnis. Photographs by Tara Donne SAMPLE WORKOUT SCHEDULE .......................................................................................................................... ...........
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...Electronic Edition: ISBN 978-1-58394658-9 Cop yright © 2 013 by Christop h Delp . All rights reserved. No p ortion of this book, excep t for brief review, may be rep roduced, stored in a retrieval system, or transmitted in any form or by any means—electronic, mechanical, p hotocop ying, recording, or otherwise—without written p ermission of the p ublisher. For information contact Blue Snake Books c/o North Atlantic Books. Published by Blue Snake Books, an imp rint of North Atlantic Books P.O. Box 12 32 7 Berkeley, California 94712 Cover p hoto by Nop p hadol Viwatkamolwat Cover design by Brad Greene Photo credits: Author’s archives: this p age, this p age. Erwin Werzel: this p age. All other p hotos by Nop p hadol Viwatkamolwat. Muay Thai Training Exe rcise s: The Ultimate Guide to Fitne ss, Stre ng th, and Fig ht Pre paration is sp onsored by the Society for the Study of Native Arts and Sciences, a nonp rofit educational corp oration whose goals are to develop an educational and cross-cultural p ersp ective linking various scientific, social, and artistic fields; to nurture a holistic view of arts, sciences, humanities, and healing; and to p ublish and distribute literature on the relationship of mind, body, and nature. North Atlantic Books’ p ublications are available through most bookstores. For further information, call 8 00-733-3000 or visit our websites at www.northatlanticbooks.com and www.bluesnakebooks.com. PLEASE NOTE: The...
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...and what I used to wear on them. Sometimes it was shoes for running, with cushioned soles and breathing holes, and stars of fluorescent fabric that reflected light in the darkness. Though I never ran at night; and in the daytime, only beside well-frequented roads. Women were not protected then. I remember the rules, rules that were never spelled out but that every woman knew: Don't open your door to a stranger, even if he says he is the police. Make him slide his ID under the door. Don't stop on the road to help a motorist pretending to be in trouble. Keep the locks on and keep going. If anyone whistles, don't turn to look. Don't go into a laundromat, by yourself, at night. I think about laundromats. What I wore to them: shorts, jeans, jogging pants. What I put into them: my own clothes, my own soap, my own money, money I had earned myself. I think about having such control. Now we walk along the same street, in red pairs, and no man shouts obscenities at us, speaks to us, touches us. No one whistles. There is more than one kind of freedom, said Aunt Lydia. Freedom to and freedom from. In the days of anarchy, it was freedom to. Now you are being given freedom from. Don't underrate...
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...SHARP AND STRONG >> GX FITNESS LOSE 4 POUNDS IN 14 DAYS! PROGRAM 1 1. Aerobics: Perform 6–8 minutes of aerobics exercises, such as Running in Place, Side-Straddle-Hops (“Jumping Jacks”) or High Steps/Knees. Two weight-loss workouts for home or the road 2. Stretching: Perform 4–6 minutes of flexibility exercises. By Ken and Stephanie Weichert SGT KEN, At my APFT in 2007, I weighed in at 201 pounds and 49 percent body fat. I could barely squeeze out 10 push-ups and 15 sit-ups. After Advanced Individual Training, it got worse. I took up smoking and ate too much. As my health sank, I was losing my desire to be a good Soldier. Even so, my commander had hope for me. He thought I’d make a good leader if I could get it together, and encouraged me to apply for Officer Candidate School. I passed, but barely, because of my poor fitness. I knew I had to get better. I turned to your column in GX. The advice helped me implement fitness into my daily life. I walked. Then ran. I weight-trained. I did your exercises as best I could. In March 2008, when I started Officer Candidate School, I weighed in at 169, 31 percent body fat. But I still needed to do more, in order to ship to phase one. Thanks to your program, on my last APFT during OCS, I knocked out over 50 push-ups, over 70 sit-ups, and ran my 2-mile in 16 minutes flat. I went from being an overweight specialist to a second lieutenant who has a desire to lead by example. My cadre at OCS called me a motivation and an inspiring...
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...Tyler Anderson Dr. Kirk Exercise Physiology Sunday, December 4, 2011 Moderate-Intensity Exercise and its Reduction of Chronic Stress Burnout in College Women who Perform no Regular Physical Activity Introduction: If you were to go out and ask 12 random people on the street what their definition of stress was, you would more than likely get 12 different answers. This is due to the fact that there is not a definition of stress that everyone can agree on. In 1936, Hans Selye coined the term stress, defining it as “the non-specific response of the body to any demand for change” (“Stress, Definition”). Stress can cause a multitude of cognitive, emotional, physical, and behavioral effects on the human body: memory problems, depression or general unhappiness, chest pain and rapid heartbeat, procrastinating or neglecting responsibilities. One of the most common activities utilized to reduce stress is aerobic exercise. Exercise increases blood flow that will bring additional nutrients and oxygen to the brain to allow for better cognitive function. Exercise will also release endorphins that can give the individual a feeling of happiness and positively affect your sense of well-being. The transition from a high school to a college environment can place substantial demand of change on the body. Students go from living in the comfort of their homes to the cramped space of a dorm room. Students will also experience demands of having a load and level of homework they are...
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...Bodyweight Strength Training Anatomy Bret Contreras Human Kinetics Library of Congress Cataloging-in-Publication Data Contreras, Bret, 1976Bodyweight strength training anatomy / Bret Contreras. pages cm 1. Bodybuilding--Training. 2. Muscle strength. I. Title. GV546.5.C655 2013 613.7'13--dc23 2013013580 ISBN-10: 1-4504-2929-7 (print) ISBN-13: 978-1-4504-2929-0 (print) Copyright © 2014 by Bret Contreras All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher. This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the services of a competent professional person should be sought. Acquisitions Editor: Tom Heine Developmental Editor: Cynthia McEntire Assistant Editor: Elizabeth Evans Copyeditor: Annette Pierce Graphic Designer: Fred Starbird Graphic Artist: Kim McFarland Cover Designer: Keith Blomberg Photographer (for cover and interior illustration...
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...tone she said “My how you do look like your father had been her little boy; his grandmother must often have arrive to wake him like this when he overslept. She gave him clean clothes then brings him down to the kitchen to have a nice warm bath behind the stove. Jim goes with his grandmother into the basement, it was divided into a dining-room at the right of the stairs and a kitchen at the left. Both rooms were whitewashed and plastered, the floor was of hard cement. Jim smelled gingerbeard baking, he takes a bath a big cat comes along and watches. He then smelled the cakes burning, she came laughing, and waving her apron. Jim described his grandmother “She was a spare, tall woman, a little lowered, and she was apt to carry her head thrust forward in an attitude of attention, as if she were looking at something, or listening to something far away. As I grew older, I came to believe that it was only because she was so often thinking of things that were far away. She was also quick-footed and energetic in all her movements. Her voice was high and rather shrill, and she often spoke with an anxious inflection, for she was exceedingly desirous that everything should go with due order and decorum. Her laugh, too, was very high and perhaps a little strident, but there was a lively intelligence in it. She was then fifty-five years old, a strong woman, of unusual tolerance.” After Jim got dressed he explored the long cellar next the kitchen. It was dug out beneath the wing of the home, was...
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...Starting with the Sumerians, the first great culture 6,000 years ago, through the Egyptians, Greeks, and Romans, everyone accepted that some form of heavenly beings had created all of life and, as a crowning achievement, topped it off with humans. Now, consider that for a moment. Today the CEO of a medium-sized corporation can verbally issue an instruction to be carried out company-wide and have no hope it will reach the lower echelons intact. So the fact that most historical cultures, from first to most recent (our own), believed essentially the same creation story is astonishing in its consistency. Naturally, such long-term consistency made it extremely difficult to challenge when the accumulation of scientific evidence could no longer be ignored. Charles Darwin is usually credited with issuing the first call for a rational examination of divine creation as the belief system regarding the origins of life and humanity. However, in his 1859 classic, The Origin Of Species, he skirted both issues in an attempt to placate his era’s dominant power structure—organized religion. Though he used the word "origin" in the title, he was careful to discuss only how species developed from each other, not how life originated. And he simply avoided discussing humanity’s origins. Ultimately, pressure from both supporters and critics forced him to tackle that thorny issue in 1871’s The Descent Of Man; but Charles Darwin was never comfortable at the cutting edge of the social debate he helped...
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...FINDER I love the idea of using the Greek word for Finder as the main character’s name… maybe that could even work into the title? The headlines are talking. They say that there are only an estimated 6000 Followers left worldwide and about 10 percent of them may be found in North America. China claims to have wiped them out altogether, while India believes that they can be rehabilitated. Those headlines were from two days ago blaring through my Blue Tooth and YAHWEH alone knows how many of us are left. But after 80 - 100 years of persecution, since the Government’s war on the Followers, we’ve learned how to hide in plain sight. It takes a lot more money living in The Cities than in the communes where I was raised. But after they found our camp, about forty people strong, maybe 34 of us all told were BORNAGAINSAVED. The others were people we’d find on the road hungry, alone, broken; designated appointments from YAHWEH – well after they found our camp . . . well, I’ve been living in cities since then. They called us something else then, but the name has been lost. Now they just call us walking dead or religious trash. Either way it’s all the same. If they catch us, then it’s the Big Show: no ifs, ands, or but’s. Even on the news feeds, we’re “they,” or “suspects,” or “fanatics” and never our names. We’re the nameless ones. That’s how we can tell true Followers from the government plants they keep sending us. You can tell by the scars we carry. Many of us grow our hairs...
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...tri-newbies online training program 11 week sprint distance beginner level 2 © 1999-2005 The Kent Group and Tri-Newbies Online. All rights reserved. www.trinewbies.com Training Program: Table of Contents 11 Week Sprint Distance Program – Beginner 11 Week Training Calendar ………………………………………… 5 Detailed Training Guide …………………………………………….. 7 Program Guide Introduction …………………………………………………… 19 Heart Rate Training ………………………………………….. 21 Swimming ……………………………………………………... 25 Cycling …………………………………………………………. 29 Running ………………………………………………………… 35 Bricks …………………………………………………………… 37 The Triathlon Transition ……………………………………... 39 Weight Training – Detailed Program ……………………….. 47 Nutrition …………………………………………………………. 65 Appendix Thinking About Doing a TRI? ……………………………….. 71 Methods of Heart Rate Training …………………………….. 79 Open Water Swim Tips and Techniques ………………….. 85 Tips for Riding in Traffic ……………………………………... 91 3 © 1999-2005 The Kent Group and Tri-Newbies Online. All rights reserved. www.trinewbies.com 4 © 1999-2005 The Kent Group and Tri-Newbies Online. All rights reserved. www.trinewbies.com 11 Week Calendar 11 Week Sprint Distance Program – Beginner 11 Week Calendar Mon OFF Tue Run: 15 min Wed Bike: 5 miles Thurs Swim: 200 yards Fri OFF Sat Run: 15 min Sun Bike: 5 miles OFF S: 200 yds R: 15 min Bike: 6 miles Swim: 200 yards OFF Run: 20 min Bike: 8 miles OFF S: 200 yds R: 20 min Bike: 6 miles S: 300 yds W: 30min ...
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...Divergent Veronica Roth Dedication To my mother, who gave me the moment when Beatrice realizes how strong her mother is and wonders how she missed it for so long Contents Dedication Chapter One Chapter Two Chapter Three Chapter Four Chapter Five Chapter Six Chapter Seven Chapter Eight Chapter Nine Chapter Ten Chapter Eleven Chapter Twelve Chapter Thirteen Chapter Fourteen Chapter Fifteen Chapter Sixteen Chapter Seventeen Chapter Eighteen Chapter Nineteen Chapter Twenty Chapter Twenty-One Chapter Twenty-Two Chapter Twenty-Three Chapter Twenty-Four Chapter Twenty-Five Chapter Twenty-Six Chapter Twenty-Seven Chapter Twenty-Eight Chapter Twenty-Nine Chapter Thirty Chapter Thirty-One Chapter Thirty-Two Chapter Thirty-Three Chapter Thirty-Four Chapter Thirty-Five Chapter Thirty-Six Chapter Thirty-Seven Chapter Thirty-Eight Chapter Thirty-Nine Excerpt from Insurgent Chapter One Chapter Two Acknowledgments About the Author Back Ad Praise for Divergent Books By Veronica Roth Credits Copyright About the Publisher CHAPTER ONE THERE IS ONE mirror in my house. It is behind a sliding panel in the hallway upstairs. Our faction allows me to stand in front of it on the second day of every third month, the day my mother cuts my hair. I sit on the stool and my mother stands behind me with the scissors, trimming. The strands fall on the floor in a dull, blond ring. When she finishes, she pulls my hair away from my face and twists it into a knot. I note how calm she looks and...
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...CHAPTER I Late one brilliant April afternoon Professor Lucius Wilson stood at the head of Chestnut Street, looking about him with the pleased air of a man of taste who does not very often get to Boston. He had lived there as a student, but for twenty years and more, since he had been Professor of Philosophy in a Western university, he had seldom come East except to take a steamer for some foreign port. Wilson was standing quite still, contemplating with a whimsical smile the slanting street, with its worn paving, its irregular, gravely colored houses, and the row of naked trees on which the thin sunlight was still shining. The gleam of the river at the foot of the hill made him blink a little, not so much because it was too bright as because he found it so pleasant. The few passers-by glanced at him unconcernedly, and even the children who hurried along with their school-bags under their arms seemed to find it perfectly natural that a tall brown gentleman should be standing there, looking up through his glasses at the gray housetops. The sun sank rapidly; the silvery light had faded from the bare boughs and the watery twilight was setting in when Wilson at last walked down the hill, descending into cooler and cooler depths of grayish shadow. His nostril, long unused to it, was quick to detect the smell of wood smoke in the air, blended with the odor of moist spring earth and the saltiness that came up the river with the tide. He crossed Charles Street between jangling street...
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...Jojo Moyes a fter you Contents CHAPTER ONE CHAPTER TWO CHAPTER THREE CHAPTER FOUR CHAPTER FIVE CHAPTER SIX CHAPTER SEVEN CHAPTER EIGHT CHAPTER NINE CHAPTER TEN CHAPTER ELEVEN CHAPTER TWELVE CHAPTER THIRTEEN CHAPTER FOURTEEN CHAPTER FIFTEEN CHAPTER SIXTEEN CHAPTER SEVENTEEN CHAPTER EIGHTEEN CHAPTER NINETEEN CHAPTER TWENTY CHAPTER TWENTY-ONE CHAPTER TWENTY-TWO CHAPTER TWENTY-THREE CHAPTER TWENTY-FOUR CHAPTER TWENTY-FIVE CHAPTER TWENTY-SIX CHAPTER TWENTY-SEVEN CHAPTER TWENTY-EIGHT CHAPTER TWENTY-NINE CHAPTER THIRTY ACKNOWLEDGEMENTS FOLLOW PENGUIN For my grandmother, Betty McKee chapter one The big man at the end of the bar is sweating. He holds his head low over his double Scotch, but every few minutes he glances up and out, behind him, towards the door. A fine sheen of perspiration glistens under the strip-lights. He lets out a long, shaky breath, disguised as a sigh, and turns back to his drink. ‘Hey. Excuse me?’ I look up from polishing glasses. ‘Can I get another one here?’ I want to tell him it’s really not a good idea, it won’t help, it might even put him over the limit. But he’s a big guy and it’s fifteen minutes till closing time and, according to company guidelines, I have no reason to tell him no, so I walk over, take his glass and hold it up to the optic. He nods at the bottle. ‘Double,’ he says, and slides a fat hand down his damp face. ‘That’ll be seven pounds twenty, please.’ It’s a quarter to eleven on a Tuesday night and the Shamrock and Clover, East City...
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...First Aid/CPR/AED PARTICIPANT’S MANUAL American Red Cross First Aid/CPR/AED PARTICIPANT’S MANUAL This participant’s manual is part of the American Red Cross First Aid/CPR/AED program. By itself, it does not constitute complete and comprehensive training. Visit redcross.org to learn more about this program. The emergency care procedures outlined in this book reflect the standard of knowledge and accepted emergency practices in the United States at the time this book was published. It is the reader’s responsibility to stay informed of changes in emergency care procedures. PLEASE READ THE FOLLOWING TERMS AND CONDITIONS BEFORE AGREEING TO ACCESS AND DOWNLOAD THE AMERICAN RED CROSS MATERIALS. BY DOWNLOADING THE MATERIALS, YOU HEREBY AGREE TO BE BOUND BY THE TERMS AND CONDITIONS. The downloadable electronic materials, including all content, graphics, images and logos, are copyrighted by and the exclusive property of The American National Red Cross (“Red Cross”). Unless otherwise indicated in writing by the Red Cross, the Red Cross grants you (“recipient”) the limited right to download, print, photocopy and use the electronic materials, subject to the following restrictions: ■ The recipient is prohibited from selling electronic versions of the materials. ■ The recipient is prohibited from revising, altering, adapting or modifying the materials. ■ The recipient is prohibited from creating any derivative works incorporating, in part or in whole, the content of the materials...
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...“It doesn‟t have to be complicated. You and me and a mutual attraction. It doesn‟t come much simpler than that.” “Good times—is that all you‟re about?” Ellie shook her head. “Of course you are. Men like you always are.” “Men like me?” “Arrogant, ego as wide as the blue Aussie sky. Always looking out for number one.” Matt studied her. The telltale blush, the sparkle in those eyes, the way her fingers played over the back of the chair. “You‟re a contradiction, do you realize that? You say you don‟t want complicated, yet you‟re rejecting simple. What do you want, Ellie Rose?” Her mouth tightened and she swept to the door, yanked it open. Then she turned and glared back at him. “With you, Matt McGregor? Nothing. I just want to be left alone.” When not teaching or writing, ANNE OLIVER loves nothing more than escaping into a book. She keeps a box of tissues handy—her favorite stories are intense, passionate, against-all-odds romances. Eight years ago she began creating her own characters in paranormal and time-travel adventures, before turning to contemporary romance. Other interests include quilting, astronomy, all things Scottish and eating anything she doesn‟t have to cook. Sharing her characters‟ journeys with readers all over the world is a privilege…and a dream come true. The winner of Australia‟s Romantic Book of the Year Award for short category in both 2007 and 2008, Anne lives in Adelaide, South Australia, and has two adult children. Visit her website at www.anne-oliver...
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