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Foundational Strength
The first step in building anything is to start with a solid foundation. That is as true for strength training as it is for construction. A program built on sound principles, anchored by science and proven effective time and again, will reward you with true and tangible results and lifetime of lifting success. Focusing on the most essential information you need to know to start a safe and effective strength training program, Foundational Strength provides step-by-step explanations of the key elements and phases of the four essential lifts: squat, bench press, deadlift, and overhead press. Each lift is accompanied by photos that walk you through the lift from start to finish, detailing the proper mechanics and purpose of the lift. Variations for each lift are included, helping you identify your individual starting point to ensure success, and common errors are identified to help avoid injury. Warm-up exercises ensure your body is ready for each main lift, and an assortment of accessory exercises helps you progress over time. The book also takes the guesswork out of creating workouts, providing the basics of programming and information on how to create your own programs based on your situation, needs, and goals. More than just a bullet-point list of movement descriptions, Foundational Strength gives you a personal coach to guide you on the first steps of your lifting journey. Get the know-how you need to build confidence and success in the gym!Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.
A mozgékony időskor
Maradjon fitt és életerős idős korában is - mondják sokan. De mikortól és hogyan kell egy hétköznapokban is jól működő életmódprogramot bevezetni?
A Liebscher-Bracht szerzőpáros által kidolgozott módszer holisztikus és rendkívül gyakorlatias megközelítést kínál arra a kérdésre, hogyan maradhat mozgékony, illetve miként szabadulhat meg az esetleg már kialakult krónikus fájdalomtól. Könyvükben a mozgással, a helyes táplálkozással, a célzott fájdalomterápiával és a relaxációval kapcsolatos tudományos ismereteket konkrét "edzéstervvel" egészítik ki. A test 12 fájdalomterületének mindegyikére kiterjedő, otthon is könnyűszerrel végezhető gyakorlataiknak köszönhetően pedig most ön is visszatekerheti a biológiai óráját, és gondoskodhat arról, hogy még előrehaladott korban is fájdalom nélküli, aktív és örömteli életet élhessen.
A neves táplálkozástudományi orvos, Dr. Petra Bracht férjével, Roland Liebscher-Brachttal közösen dolgozta ki a Liebscher & Bracht-féle fájdalomterápiát. Mára ők Németország legismertebb szerzőpárosa az egészségmegőrzés területén. Több évtized alatt tökéletesített módszerüket tanúsítványt nyújtó képzésük keretében már több mint tízezer szakember (orvos, természetgyógyász, fizio- és manuálterapeuta) végezte el. A hazai egészségügyi irodalomban hiánypótló Artrózis után ez a második magyarul is megjelent kötetük, mindkettő a Partvonal Egészségünkre sorozatának tagja.
Sleep For Dummies
Improve your health, your productivity, and your relationships—with sleep! In a world constantly on the move, it's not surprising that more and more people aren't sleeping as much as they'd like. Sleep For Dummies helps you understand the foundations of sleep and how it impacts our everyday lives. With easy-to-understand explanations and simple strategies you can start using today, this book will help you get the most out of your sleep hours. Get science-backed advice on how to get the sleep you need and explore how prioritizing your sleep health can supercharge your life, with this fun Dummies guide. Learn all about sleep cycles, circadian rhythms, dreams, and the effects of sleep deprivation on your body and brainGet the lowdown on sleep changes across the lifespan, plus sleep disorders like insomnia, sleep apnea, and beyondFind out how smartwatches and other wearable sleep technology can help improve your sleep quantity and qualityWake up each morning feeling refreshed, thanks to tips to optimize your sleep. Around 62% of adults worldwide feel they don't sleep well. If you're in that group—or trying to avoid getting in—Sleep For Dummies is for you. This is also a great resource for parents who want to understand their children's sleep needs, shift workers, and anyone with sleep struggles. Look no farther for practical advice to help you get the Zs you need.
IBS For Dummies
Get trustworthy answers to all your questions about irritable bowel syndrome IBS For Dummies is a much-needed resource that covers all aspects of this common gastrointestinal disorder, from a basic understanding of how the digestive tract works to managing the difficult and often unpredictable symptoms that come with the condition. This essential guide also gives those with IBS and IBS-like symptoms key tips on how to adapt their lifestyle and live life to the fullest. Packed with up-to-date scientific information, IBS For Dummies takes you through the different subtypes of IBS and their symptoms, covers treatment options, and provides helpful tips in a clear and approachable way. The compassionate Dummies approach makes coping with IBS easier, so you won't be held back by your symptoms. Discover the role of the gut microbiome and the gut-brain axis in IBSLearn how you can get an IBS diagnosis and find the treatment that works for youFind IBS-friendly recipes, current research findings, and new management options If you or someone you love has been diagnosed with IBS—or struggles with IBS symptoms without a diagnosis—this book will help you uncover new avenues for relief. Healthcare professionals looking to educate patients will also love this approachable reference.
Power Poses
Discover 50 dynamic (inner) power poses to boost self-confidence, self-love, and overall wellbeing. Embrace the connection between mind, body, and spirit by practising just one pose, or craft your own personalized exercise routine by combining poses together for a truly holistic experience.With healing and uplifting poses perfect for everyday occasions, discover poses such as:Self-hug pose to reconnect with the self after a hectic dayTree pose to ground and rejuvenateLightning Bolt poseto ignite creative sparksGoddess pose to feel bold and fearlessStar pose to shine brightly when it matters mostWhether you need all your courage before an important event, are seeking creative inspiration, or are simply in need of some relaxation and rejuvenation, find a power pose that fits the occasion. Step into your power with every card shuffle.
Lies I Taught in Medical School
Modern medicine is lying to you...For the first time in history, chronic diseases like diabetes, hypertension and obesity plague our population on a global scale. From a seasoned doctor, this paradigm-shifting book comprehensively explains that the common underlying cause of most chronic diseases is metabolic dysfunction, which has been overlooked for decades. He draws on expansive, peer-reviewed evidence, proving that standard medical recommendations are killing us.In Lies I Taught in Medical School, Dr Lufkin chronicles how he reversed four chronic diseases in himself and reveals how everyone can achieve the same outcome. Using his expert strategies, you will learn how to:- Reduce chronic disease risk factors, such as inflammation and insulin resistance- Prevent and reverse obesity, diabetes, hypertension, cardiovascular and other common chronic diseases- Stabilise mental health via nutrition and lifestyle- Get off unnecessary medications, including many diabetes and hypertension drugs.This revolutionary, holistic guide will help you take control of your health - before it''s too late.
Tvoje najlepšie roky
Ak máte okolo štyridsiatky a vagínu, nepúšťajte túto knihu z rúk. Áno, začína sa to už teraz.
Kolíše vám nálada.
Častejšie vás bolí hlava a kĺby.
Máte problémy so spánkom.
Divne priberáte, hoci ste v životospráve nič nezmenili.
Vypadávajú vám mená a názvy. A vlasy.
Zabúdate a máte pocit „mozgovej hmly“.
V noci sa potíte. Niekedy aj cez deň, v návaloch.
Svrbí vás koža a trápia vyrážky (áno, v tomto veku).
Búši vám srdce.
Môže vám haprovať cyklus. Ale nemusí.
PMS je hotové peklo.
Občas sa vám len tak zakrúti hlava.
Rozvinuli sa vám alebo zosilneli úzkosti.
Kleslo vám libido.
A dalo by sa pokračovať.
Vitajte v prechode. Skúsime vám poradiť, ako ho zvládnuť čo najlepšie, ba ako si obdobie niekde medzi štyridsiatkou a šesťdesiatkou užiť. Život sa ešte ani zďaleka nekončí.
Poďme spolu hovoriť o perimenopauze, menopauze a postmenopauze. Pozrime sa, ako nám vie pomôcť moderná medicína. Toto obdobie totiž nie je nutné „len prežiť“ ako „tisícky žien v minulosti“. Dnes vieme o ženskom tele z lekárskeho aj holistického hľadiska oveľa viac. Nebojme sa preskúmať všetky možnosti a pýtať sa v gynekologickej ambulancii na alternatívu k tvrdeniu „to je normálne, aj iné pred vami to prežili“. Nechceme len prežiť. Chceme žiť, užívať si život v každom veku.
Biohacking pro ženy
Biohacking je proces změny životního stylu, jehož cílem je cítit se lépe. Zdravější, krásnější, silnější. Svět biohackingu kdysi býval doménou otužilých mužů s vyrýsovanými svaly. Pak přišly biohackerky jako Aggie Lal a začaly to měnit. Aggie v Biohackingu pro ženy vysvětluje, že aplikovat univerzálně se tvářící „mužské hacky“ na ženské tělo nemusí být vždy prospěšné. Ukazuje, jak rozvíjet všímavost ke svému tělu a jeho potřebám i jak se přizpůsobit vnitřním cyklům. Zvládneme-li to, bude nám biohacking dobrým sluhou, a nikoli zlým pánem.
Biohacking pro ženy se soustředí na jednoduché vychytávky, jimiž si může život zlepšit každá žena, tedy i ta, která jej nechce trávit v posilovně či sháněním potravinových doplňků. V knize najdeme například následující témata:
optimální tělesná hmotnost a důležitost přátelského vztahu k tukům a glukóze,
kdy, jak, v jakém pořadí a co jíst (ano, pizza i zmrzlina jsou povolené!),
ženská pravidla přerušovaného půstu,
vhodné využití různých fází menstruačního cyklu,
přijetí vnitřní „bioflákačky“ a metody uvolňování stresu (včetně práce s dechem či s tělesným potěšením)
Women's Health All-In-One For Dummies
A complete guide to total wellness, for women of all ages Women's Health All-in-One For Dummies is a guide to health, healing, balance, and prevention at every age. Improve your own health and help close the gender health gap by learning everything you need to navigate bias in the healthcare system and advocate for your own wellness. Brought to you by experts from all over the world, this book gives you all the information you need to feel great and live longer, including detailed coverage of PCOS, sex, gut health, pregnancy, perimenopause, menopause, breast cancer, and other women's health issues. Packed with up-to-date information on staying fit, preventing disease, understanding common medical problems, and getting state-of-the-art care, This Dummies All-In-One empowers you to take charge of your health and set off on the road to lifelong well-being. Learn how your hormones influence your health at every stage of lifeGet advice on sexual health, gut health, pregnancy, and common medical problemsAdvocate for yourself and find doctors who understand and respect your experienceBust stress, stay in shape, improve your diet, manage chronic illness, and live life to its fullest Doctors and researchers have neglected women's health, but that's all starting to change. Women's Health All-in-One For Dummies has up-to-date information for women of all ages and stages of life who are looking to take charge of their health and set off on the road to lifelong wellbeing.
Explaining AuDHD
''A masterpiece. On behalf of everyone grappling to understand their unique brains, thank you! Truly life changing'' Alex Partridge, host of ADHD Chatter and bestselling author of Now It All Makes Sense''This is going to be a game changer for so many people in the best way'' Ruth Liptrot, Channel Five NewsNew to the world of AuDHD? Let us explain...You’re probably familiar with autism or with ADHD by now: an increase of information online has helped more people advocate for assessments. However, much of the discussion around the two conditions centres on their neurological differences. But what about those diagnosed with both? Where do the two conditions intersect and overlap?Explaining AuDHD is a straight-talking guide for those trying to understand Autism and ADHD as a combined diagnosis. Using real-life stories of people living with AuDHD, this book offers advice for those grappling with a diagnosis, and provides a framework for readers to advocate for themselves and discuss it with loved ones.Written in accessible prose by consultant pyschiatrist and expert in Autism and ADHD Dr Khurram Sadiq, Explaining AuDHD is a worthwhile read for anyone questioning their own neurodiversity, undergoing assessment, or making sense of their recent diagnosis.
Menopauza másképp
Hőhullámok, álmatlan éjszakák, súlygyarapodás, hangulatingadozások - ismerős problémák minden változókorú nő számára, sőt ez csak a jéghegy csúcsa. De vajon tényleg elkerülhetetlen, hogy éveken át szenvedjünk a kellemetlen tünetektől, sőt a betegségektől? Dr. Mary Claire Haver szerint nem, és ezt ebben a tudományosan megalapozott, gyakorlatias kézikönyvben be is bizonyítja, miközben segítséget ad ahhoz, hogy megértsük, valójában mi zajlik a testünkben ebben az életszakaszban, és hogyan maradhatunk egészségesek és energikusak.
A könyv részletesen bemutatja a hormonális változásokat, azok hatásait, és ami a legfontosabb: a tünetek enyhítésének lehetőségeit. Megtudjuk belőle, mit tegyünk a szervezet természetes ösztrogéntermelésének csökkenésével járó állapotok - többek között a cukorbetegség, a demencia, az Alzheimer-kór, a csontritkulás, a szív- és érrendszeri betegségek, a hízás - kockázatának csökkentése érdekében. Külön kitér a hormonpótló terápia előnyeire és mellékhatásaira, és ismerteti az ezzel kapcsolatos legfrissebb kutatásokat, emellett megtanít arra is, hogyan készüljünk fel az orvosi konzultációkra, és hogyan képviseljük hatékonyan az érdekeinket.
De nemcsak információt kapunk, hanem erőt is ahhoz, hogy boldoguljunk a hormonális átmenet évei alatt és azon túl, kezünkbe vegyük az egészségünket ebben a sorsfordító életszakaszban, és újra jól érezzük magunkat a bőrünkben.
DR. MARY CLAIRE HAVER szülész-nőgyógyász azóta foglalkozik mélyebben a menopauzával, amióta maga is bekerült ebbe az életszakaszba, és elkezdett róla nyilvánosan beszélni. Követőinek száma rövid idő alatt több milliósra duzzadt, hiszen alapos szakmai tudása mellett saját tapasztalataira is számíthatnak az olvasók.
Impulzusok
Évek óta foglalkoztat bennünket, hogyan lehet rövid üzenetekkel lényegi, elgondolkodtató - megállásra és változtatásra késztető - impulzusokkal hatni emberekre. Könyvünk azokhoz szól, akik keresik a jobb kapcsolódások lehetőségét és vállalják önmaguk és/vagy mások tudatos irányításának felelősségét. Ne akard ezt a könyvet az elejétől a végéig elolvasni! Gyorsan se olvasd! Inkább csemegézz belőle! Üsd fel néha véletlenszerűen, inspirációs forrásként! Főleg akkor vedd elő, amikor úgy érzed, elakadtál valamiben, és hagyd, hogy új rálátást nyisson gondolataid kuszaságában. Az Impulzusok 117 felvetéssel támogatja az önazonosságod, de akár egyetlen írásunk is hozhat olyan felismerést, amiért már megéri beleolvasni ebbe a könyvbe. "Apró szikrák, napi betevő életvitaminok, bölcsességkavicsok az életünk dolgaihoz, amikre nincs rálátásunk. Vagy nagyon is van. Magamról tanít, segít: csupa kérdőjel és persze csupa felkiáltójel." Hegyi Barbara Jászai Mari-díjas színművésznő "Egy kínai mondás szerint az okos ember másokat ismer, a bölcs önmagát is. A könyv kiváló olvasmány napkezdésnek korán kelők számára, vagy napközben egy munkahelyi problémán gondolkodva, de akár este is lefekvés előtt, mielőtt álomba szenderülünk." Jaksity György, a Concorde Értékpapír Zrt. alapítója
The Walking Cure
The right place, walked at the right time, can heal, energise, restore and inspire. Instead of ambling the same old track, find a route to match and mend your mood … and prepare to be astonished.’In this inspirational book Annabel Streets explains the curative and therapeutic benefits of 20 easy-to-find landscapes, both rural and urban: from mountains to meadows, disused railway lines to rivers and coastal cliffs to city parks. Streets reveals not only the huge physiological benefits of walking, but also how these are exponentially enhanced by the particular routes we choose to walk. Streets investigates how different landscapes have proven abilities to change how we see, feel and experience ourselves and the world.With warmth and wisdom, and using a compelling blend of anecdotal and scientific evidence, she identifies the perfect place to walk for over two dozen common states-of-mind, whether it be a canal path to spark creativity, a bustling city to allay boredom or the the shoreline to heal grief and insomnia. The Walking Cure celebrates the joy of walking and shares the extraordinary health benefits that landscape unlocks.
Rock Solid Resilience
Learn how to build the resilience to strength train for a lifetime. Pain is a poor coach, and the old adage “if it hurts, don’t do it” leaves a lot of questions: Why are you hurting? Should you keep going? Should you change your training entirely? Rock Solid Resilience teaches you how to build a resistance training program based on how you move, your stage of training, and what you’re capable of achieving-all so you can build the resilience to strength train for a lifetime. A practical guide on how to train for longevity, Rock Solid Resilience equips you with knowledge about how injuries happen and what you can do to prevent them before they interrupt your training. You’ll learn to determine whether an injury can heal with rest, if adjustments can be made to safely keep going, or if you should consult a medical professional. A self-assessment will help you ascertain your body type’s strengths and weaknesses so you can manage your training workload with the proper difficulty level and progression. Overviews of basic movements-including squats, deadlifts, pushes, and pulls-are complemented with variations to make them safer and effective for your specific needs: 6 variations on the squat with modification tips to protect your knees, back, and hips 10 variations on pressing and pulling movements that protect the shoulders, upper back, and chest 18 variations of core movements that allow you to build strength while progressing to other exercises 34 warm-ups, level-up, and accessory exercises that provide progressions and regressions to elevate training and avoid plateaus Finally, you will learn to create a personalized program that prioritizes injury prevention as you work toward your goals at a pace that is challenging. Three sample workouts are provided to use as is or as examples to modify for your own program. Rock Solid Resilience isn’t a program for a few weeks; it’s a guidebook you’ll use for the rest of your lifting life. Learn to listen to your body and train for decades to come. Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.
Soothe
''Thank you, Nahid, for your gentle guidance and your beautiful way with words'' Melissa Hemsley''Nahid is a wizard at unwinding and relaxing'' Sara Pascoe''A useful and sustaining book'' Cathy RentzenbrinkLEARN HOW TO PHYSICALLY RELEASE STRESS FROM YOUR BODY AND MIND FOR A CALMER, MORE BALANCED LIFE.Soothe is a revolutionary guide for anyone seeking to break free from the pressures of modern living and reclaim their energy and joy. Providing you with practical tools to soothe your overstimulated mind and body, esteemed somatic movement educator Nahid de Belgeonne teaches you how to:- Tune into your physical and emotional state- Breathe consciously for grounding and relaxation- Explore the healing power of touch- Nourish your body with food and natureWith gentle exercises and the knowledge to understand and nurture your nervous system, Soothe will empower you to make meaningful, lasting changes to restore the balance in your life.
Múdrosť stromu: Tvorivý sprievodca
Prijmite pozvanie na cestu vedomého prepojenia sa so stromami i so sebou samým. Stromy nám v priebehu ročných období odhaľujú, ako sa jednoduchšie napojiť na prirodzený tok života. Rôzne úlohy a techniky opísané v tejto knihe vám umožnia preniknúť do ich múdreho cyklického sveta. Objavíte ich magickú podstatu, ale aj každodennú jednoduchosť.
V knihe nájdete aj 12 cvičení vychádzajúcich zo starovekého umenia čchi-kung, ktoré sa venuje kultivovaniu ľudského tela a energie v ňom. Dozviete sa, ako využívať rôzne produkty stromov na liečebné a kulinárske účely. Preneste múdrosť stromov do svojho života.
„Prírodu často vnímame ako niečo mimo nás, kam môžeme ísť. Zabúdame pritom, že sme jej súčasťou a oddeľovanie sa od nej nám nerobí dobre. Stromy sú tu už milióny rokov, komunikujú medzi sebou, tvoria spoločenstvá, liečia sa a navzájom podporujú. Stačí sa na ne napojiť a prevziať od nich kúsok ich vedomia. Verím, že táto kniha bude pre vás veľkým pomocníkom ako na to.“
Martin Nikodým
„Tvorivý sprievodca Múdrosť stromu je láskavou cestou k spomaleniu, všímavému bytiu, pokoju, ku kreativite a zdraviu. Zuna a Jasu v nej ponúkajú zábavnú a spontánnu cestu objavovania, nachádzania samého seba a svojho miesta v okolitom svete v tesnom kontakte s prírodou. Táto kniha je sprievodcom, ktorého sa na tejto ceste už nebudete chcieť vzdať.“
Berta Stašková, Slovenská asociácia lesného kúpeľa
Womb Witch
Ever felt like your uterus is out to get you? Or experienced bloodthirsty rage at the politicians out to get your uterus? This book will speak straight to your soul. Get to know your body with this inclusive guide to herbal, holistic self-care for every womb, at every stage of life-from puberty to post-menopause and everything in between. Herbalist and doula Angelica Merritt offers a wealth of anatomical science, plant medicine, and nutritional and herbal strategies to support body literacy, a regular menstrual cycle, and your reproductive goals. If you''re dealing with irregular menstruation, PCOS, infertility, pregnancy loss or release, perimenopause, or any other reproductive health issue, look to these pages for remedies that bridge the scientific and the spiritual. Inside you''ll find guidance in holistic modalities such as castor oil packs, breath work, breast and womb massage, baths, yoni steams, and infused oils, along with rituals and journal prompts. You''ll learn about the connections between the womb, the moon cycle, and the archetypes of Maiden, Mother, and Crone. Transform your self-care through the magick of the womb within!
Nutrition
Nutrition is a topic of wide interest and importance. In spite of growing understanding of the underlying biochemistry, and health campaigns such as ''five-a-day'', increasing obesity and reported food allergies and eating disorders, as well as the widely advertised ''supposed'' benefits of food supplements mean that a clear explanation of the basic principles of a healthy diet are vital. In this Very Short Introduction, David Bender explains the basic elements of food, the balance between energy intake and exercise, the problems of over- and under-nutrition, and raises the question of safety of nutritional supplements. ABOUT THE SERIES: The Very Short Introductions series from Oxford University Press contains hundreds of titles in almost every subject area. These pocket-sized books are the perfect way to get ahead in a new subject quickly. Our expert authors combine facts, analysis, perspective, new ideas, and enthusiasm to make interesting and challenging topics highly readable.
Loving Someone with a Mental Illness or History of Trauma
A compassionate, interactive guide filled with practical skills and essential information for adults who love someone with a mental illness or history of trauma. Winner of the Benjamin Franklin Awards by the Independent Book Publishers AssociationFamily members and friends of adults with a mental illness often navigate difficult journeys, filled with fear, heartache, frustration, helplessness, exhaustion, and guilt—feelings that may be intermingled with immense pride and hope. Suffering in silence can magnify confusion, isolation, and pain. Loving Someone with a Mental Illness or History of Trauma provides actionable strategies for these family members and friends who give so much but whose needs and sacrifices are often unappreciated. Written by clinical psychologist Dr. Michelle Sherman and her mother, DeAnne Sherman, an advocate and educator, the book provides research-based recommendations, practical skills, up-to-date resources, inspiration from families with lived experience, and interactive activities to encourage personal reflection. This accessible guide teaches readers:• Tools to cope with difficult emotions• Strategies to empower loved ones, including how to navigate the mental health system• Communication and limit-setting skills• Approaches to supporting loved ones who have experienced trauma or have PTSD• Ways to manage common challenges, such as alcohol or drug misuse, and when a loved one declines professional help • Strategies to support children• Skills to build personal resilience and strengthen relationshipsGrounded in science, empowering, and hopeful yet realistic, this book is an invaluable resource for family members, friends, and mental health professionals.
V kategórii zdravie, životný štýl nájdete širokú paletu kníh, ktoré sa zaoberajú rôznymi aspektmi zdravia, wellnessu a zlepšovania životného štýlu. Tieto knihy ponúkajú cenné informácie, prístupy a rady, ktoré vám pomôžu dosiahnuť fyzickú a duševnú pohodu.
V našej knižnej ponuke nájdete diela, ktoré sa zameriavajú na rôzne témy, ako je stravovanie, cvičenie, duševné zdravie, sebapoznanie, liečebné metódy a mnoho ďalších oblastí súvisiacich so zdravím a životným štýlom. Tieto knihy vám poskytnú informácie o vplyve životného štýlu na vaše zdravie a praktické návody na to, ako dosiahnuť vyvážený a zdravý spôsob života.
