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Yoga for a Good Night’s Sleep: Sleep is essential for our health, yet around 40 per cent of Germans regularly suffer from sleep problems. This is due not only to negative environmental factors such as noise or light, but also to mental and physical ailments. Relaxing evening rituals can work wonders and significantly improve sleep. Yoga is perfectly suited to this, as the combination of meditation, breathing exercises and asanas calms both mind and body. In his new book, yoga guru Mark Stephens provides a variety of sequences specifically designed to combat sleep disorders. Tips on sleep hygiene, daily routines and nutrition also help to optimise sleep. Read an extract Mark Stephens is a renowned yoga teacher and bestselling author. He has been teaching yoga for over 20 years and leads yoga classes, seminars, retreats and yoga teacher training courses worldwide. He also teaches in schools in disadvantaged neighbourhoods, as well as in prisons and psychiatric clinics. For this commitment, he was awarded the Karma Yoga Award by *Yoga Journal*. Damaged copies: Books in Germany are subject to the statutory fixed book price system. Exceptions to this are so-called ‘damaged copies’, for which the fixed-price system has been officially waived. These are books with minor damage caused during storage or transport, which are no longer considered to be in mint condition. They are marked with a stamp reading ‘damaged copy’. The books are unused and have never been in private ownership.

Ready for an exciting adventure that will change your life?Friends and fitness experts Katrina Scott and Karena Dawn have developed Tone It Up, a challenge designed to help every woman achieve her goals. And that means more than just having the perfect bikini figure: Katrina and Karena will help you … FIT: Get the strong and sexy body you’ve always wanted – with daily workouts that are challenging yet fun, delicious recipes and valuable information on healthy food. STRONG: Boost your self-confidence – with motivational exercises to start the day full of energy, relaxation and meditation, or small tasks to make yourself and others happier. BEAUTIFUL: Find happiness and discover your inner beauty – with beauty tips, styling inspiration and little feel-good challenges.Katrina Scott and Karena Dawn are certified personal trainers, nutrition coaches and best friends. They live in Manhattan Beach in Southern California. In 2009, they founded the global online community Tone It Up, which is all about fitness, nutrition, friendship, motivation and inspiration. With their humorous and energetic style, the two friends have taken the world by storm.Damaged copiesBooks in Germany are subject to the statutory fixed book price system. Exceptions to this are so-called ‘damaged copies’, for which the fixed price system has been officially waived. These are books with minor damage caused during storage or transport, which are no longer considered to be in mint condition. They are marked with a stamp reading ‘damaged copy’. The books are unused and have never been in private ownership.

Cut down on carbohydrates – lose weight – live betterA ‘low-carb’ lifestyle is the dietary trend of the future. In German-speaking countries, too, the view is becoming increasingly accepted within nutritional science that excessive amounts of sugar and starch are primarily responsible for widespread obesity. Many restaurants are now deliberately offering low-carbohydrate dishes, and instead of ‘low-fat’, millions of figure-conscious people are now opting for ‘low-carb’.Nutritionist and author Nicolai Worm, known for his LOGI method, recommends a diet based on vegetables, fruit and vegetable oils, supplemented with protein in the form of meat, fish and dairy products. Rice, pasta or potatoes are only permitted as small side dishes.This gentle low-carb approach is ideal for anyone who wants to lose weight or simply eat more healthily and feel good.About the author:Dr oec. troph. Nicolai Worm is one of Germany’s leading nutritionists. He has written numerous books, brochures and specialist articles, and has become known to a wide audience through his radio and TV appearances on both private and public broadcasters. Many of his books, including those on the LOGI method he developed, have become bestsellers.Damaged copy Books in Germany are subject to the statutory fixed book price system. Exceptions to this are so-called ‘damaged copies’, for which the fixed price system has been officially waived. These are books with minor damage caused during storage or transport, which are no longer considered to be in mint condition. They are marked with a stamp reading ‘damaged copy’. The books are unused and have never been in private ownership.

Breathing is life, but did you know that through conscious breathing you can actively improve your well-being and recharge your batteries? Poor posture, stress and muscle tension – these are factors that subconsciously interfere with your natural breathing and can lead to long-term health problems. Yet breathing is more than a purely physical act: it influences your mental, emotional and spiritual wellbeing and can be actively learnt. The correct breathing technique has a positive impact on your health and has a calming effect on the mind. In this inspiring, full-colour guide, Richard Brennan shows you how to regain awareness of your breathing and rediscover your natural, individual breathing rhythm. Through exercises based on the Alexander Technique – which considers the whole-body responses to various stimuli – your awareness of your own breathing is enhanced and breathing problems are alleviated. Richard Brennan runs the Alexander Technique Centre in Galway, Ireland. He has been teaching the Alexander Technique for more than 25 years and gives lectures throughout Europe and the USA. He has written several books on the Alexander Technique, some of which have also been translated into German. Damaged copies : Books in Germany are subject to the statutory fixed book price system. Exceptions to this are so-called ‘damaged copies’, for which the fixed-price system has been officially waived. These are books with minor damage caused during storage or transport, which are no longer considered to be in mint condition. They are marked with a stamp reading ‘damaged copy’. The books are unused and have never been in private ownership.

The workout guide to a firm bum, toned curves and a great figure In recent years, the general ideal of beauty has shifted: away from the obsession with being skinny, towards a healthy, strong figure. Training the glutes – the largest and strongest muscle group in our body – is essential for this. Fitness expert and bestselling author Bret Contreras has spent many years researching the best methods to help women achieve a firm bum and more toned curves. In this comprehensive guide, he presents the training programmes that have proven highly effective for his female clients. They increase lean muscle mass in the glutes, sculpt a well-rounded, firm bum and boost women’s self-confidence. This book contains a wealth of background information on female anatomy and raises awareness of why so many fitness programmes fail to help women achieve their goals.Break free from this vicious cycle with a comprehensive nutrition plan and over 200 exercises, and become stronger, more energetic, fitter and happier from head to toe! About the author: Bret Contreras is a certified fitness trainer, author and known in the industry as ‘The Glute Guy’ because he has focused on the gluteal muscles of the buttocks like no other leading expert. Whilst he continues to develop the optimal training methods for the muscle group around the buttocks, he is completing his PhD in Sports Science at Auckland University of Technology. Kellie Davis is an author and blogger specialising in fitness and sports nutrition. She also works as a personal trainer. Read an extract  Damaged copies In Germany, books are subject to statutory fixed book prices. Exceptions to this are so-called ‘damaged copies’, for which the fixed price rule has been officially waived. These are books with minor damage caused during storage or transport, which are no longer considered to be in mint condition. They are marked with a stamp reading ‘damaged copy’. The books are unused and have never been in private ownership.

The push-up is a fantastic full-body exercise that works not only the upper body but also the core and the legs. If you follow the training programme in this book consistently, you’ll be able to do 100 push-ups in a row after seven weeks. Every muscle, from your neck to your calves, will be strong and toned, and you’ll feel absolutely brilliant.  The Push-up Challenge offers detailed training plans for every fitness level and is just as suitable for untrained beginners as it is for experienced athletes looking for a new challenge in strength training. The plan can be easily integrated into your daily routine, even with a full-time job and family commitments. You’ll learn how to perform the perfect push-up and which muscles are worked particularly intensively in the numerous exercise variations shown. Read an extract Steve Speirs is an experienced marathon runner and triathlete who runs the popular website hundredpushups.com. Speirs lives on the US East Coast and, ever since his first race, has been constantly on the lookout for new challenges. Every year he competes in over 30 events and has successfully completed 34 marathons to date. Damaged copies : In Germany, books are subject to the statutory fixed book price system. Exceptions to this are so-called ‘damaged copies’, for which the fixed book price has been officially waived. These are books with minor damage caused during storage or transport, which are no longer considered to be in mint condition. They are marked with a stamp reading ‘damaged copy’. The books are unused and have never been in private ownership.

How to achieve the best training results in a short space of time with HIT, HIIT and intermittent fasting Why spend hours doing strength training at the gym several times a week when two 20-minute sessions using the HIT method deliver the same or even better results? HIT stands for High-Intensity Training and turns the rules of traditional training theory on their head. Whilst training used to be based on the motto ‘more is better’, with HIT the motto is ‘harder is better’. In this book, the author demonstrates how HIT and HIIT – high-intensity interval training designed to improve endurance – are the most efficient ways to build muscle and burn fat. He not only demonstrates suitable exercises using your own body weight, dumbbells and machines, but also shows how to avoid the most common mistakes. With a variety of intensity techniques and an optimally designed programme, anyone can achieve a muscular, fit and healthy body with minimal time investment. The author also answers all the key questions regarding nutrition in relation to high-intensity training, such as the best possible dietary composition, the effects of intermittent fasting on training results, and the correct application of the ketogenic diet. Tips on physical recovery round off the information on HIT and HIIT. About the author Mario Adelt, born in 1974, is a physiotherapist, fitness entrepreneur and HIT expert. He has been training clients using the high-intensity training method for over 25 years. In 2010, he founded his own company in Hamburg, ‘Body-Focus – Highly Efficient Personal Training’. At the age of 41, he proved that it is possible to succeed with HIT alone by competing in his first drug-free natural bodybuilding competition. He also passes on his knowledge to fitness trainers through training courses.Damaged copies In Germany, books are subject to statutory fixed book prices. Exceptions to this are so-called ‘damaged copies’, for which the fixed price rule has been officially waived. These are books with minor damage caused during storage or transport, which are no longer considered to be in mint condition. They are marked with a stamp reading ‘damaged copy’. The books are unused and have never been in private ownership.

Powerlifting is extremely demanding, both technically and physically. To meet these high standards, focused, intensive training is essential. Drawing on their own practical experience, multiple world champion Dan Austin and strength and endurance specialist Bryan Mann introduce you to the specific aspects of powerlifting and provide comprehensive, well-founded guidance – from mental preparation and proper nutrition to the correct execution of the three disciplines: the squat, bench press and deadlift. With 100 exercises, as well as training programmes and periodisation plans, you can work specifically on your strength and technique and continuously improve. In addition, strategies for competition preparation, training optimisation and injury prevention will help you to perform at your absolute best in the long term. Dan Austin has been working as a strength and endurance coach for over 20 years and is currently employed at the University of South Carolina. He competed in powerlifting for 30 years, winning 9 world championships and 15 national championships over the course of his career, and setting several world records. He was voted the greatest powerlifter of all time in his weight class and was inducted into the Powerlifting Hall of Fame in 2011. Bryan Mann is a certified strength and conditioning coach who has worked with many professional athletes and is currently based at the University of Missouri. During his secondary school and university years, he was a four-time national champion and two-time world champion in powerlifting, and was ranked among the top 20 athletes in his age group. Damaged copies Books in Germany are subject to the statutory fixed book price system. Exceptions to this are so-called ‘damaged copies’, for which the fixed book price has been officially waived. These are books with minor damage caused during storage or transport, which are no longer considered to be in mint condition. They are marked with a stamp reading ‘damaged copy’. The books are unused and have never been in private ownership.

This book is a damaged copy. Warming up is an essential part of any properly conducted training session. It prepares the body for the upcoming physical exertion and protects against injury. With Ian Jeffreys’ revolutionary method, which is well-established in elite sport, you can get even more out of your warm-up: muscles and joints are optimally activated and mobilised in three phases. This maximises the warming-up effect and improves the quality of movement. With over 100 exercises and specialised programmes, the warm-up can be systematically tailored to individual needs, ensuring that every training goal is achieved and sporting performance is improved in the long term.  Read an extract | Table of contents | Ian Jeffreys is a co-founder of the UK Strength and Conditioning Association and the author of numerous sports guides. As a personal trainer, he works with elite athletes worldwide and is a member of the British Olympic Committee. He also lectures at the University of South Wales and leads workshops on performance enhancement in competitive sport.

The 101 best workouts and over 1,000 exercises for strength and endurance training at every fitness level No time, no equipment, no motivation? The Men’s Fitness Training Bible leaves no room for lazy excuses! Because whether you’re a professional athlete or a complete beginner, whether you’re training at the gym or at home using your own body weight – the 101 workouts, compiled for this book by the world’s leading experts, will not only help you make progress but also ensure plenty of variety and fun. As well as full-body workouts for building muscle and strength, the Men’s Fitness Training Bible offers workouts for specific body areas and training plans for a wide variety of equipment – such as kettlebells, resistance bands, TRX or dumbbells – as well as endurance plans for maximum fat burning. The workouts are so effective that they achieve as much in just 8 minutes as other workouts do in 80 minutes. In addition, this book provides you with a scientifically sound nutrition plan that will effectively help you build muscle and burn fat optimally. Paperback, 368 pages Weight: 1098 g ISBN: 978-3-7423-0030-0 About the author: Sean Hyson is editor-in-chief of Men’s Fitness and Muscle & Fitness magazines. As a certified fitness trainer, he has been writing about training and nutrition for over ten years. He lives in New York.Damaged copies In Germany, books are subject to statutory fixed book prices. Exceptions to this are so-called ‘damaged copies’, for which the fixed price rule has been officially waived. These are books with minor damage caused during storage or transport, which are no longer considered to be in mint condition. They are marked with a stamp reading ‘damaged copy’. The books are unused and have never been in private ownership.

High-intensity cardio-strength training – the quickest route to the perfect bodyThis is the perfect book for all men who want to build muscle and strength whilst also losing a fair bit of body fat – without having to spend several hours a day at the gym! Author Robert dos Remedios, a renowned and award-winning fitness expert, combines strength and endurance training in an unprecedented way, thereby killing two birds with one stone. His 20-minute workouts, which are as simple as they are efficient, consist of muscle-building and fat-burning exercise sequences. This high-intensity interval training has been proven to be more effective than long, monotonous cardio sessions. The accompanying nutrition plan optimally supports fat burning and muscle building, thereby enhancing the effect of every training session.About the author:Robert Dos Remedios is a certified strength and conditioning coach and head of the Speed, Strength and Conditioning Department at the College of the Canyons in Southern California. In 2006, he was named College Strength Coach of the Year by the National Strength and Conditioning Association (NSCA). He also works as a writer and consultant for Men’s Health magazine.Damaged copies Books in Germany are subject to the statutory fixed book price system. Exceptions to this are so-called ‘damaged copies’, for which the fixed price system has been officially waived. These are books with minor damage caused during storage or transport, which are no longer considered to be in mint condition. They are marked with a stamp reading ‘damaged copy’. The books are unused and have never been in private ownership.

Every woman wants a shapely figure, a flat tummy, slender legs and a firm bottom. You can achieve all this with a simple resistance band, in the comfort of your own home and with minimal time investment! This holistic training programme, which includes a high-quality fitness band, shows you the way to your dream figure. Exercises for all muscle groups and areas of the body form a balanced full-body workout that can easily be done at home. The band makes the workout varied and challenging, and the intensity can be adapted to suit your individual ability. A well-thought-out nutrition and endurance training programme rounds off the book. Read an extract | Table of contents | About the author: Bernd Thurner, born in 1970, is a qualified sports instructor specialising in prevention and rehabilitation. In this role, he works at a therapy and training centre. Together with Christof Baur, he has published numerous bestsellers on sport and fitness topics. Christof Baur, born in 1965, is a qualified sports instructor specialising in prevention and rehabilitation, and holds a Master of Arts in sports education, psychology and pedagogy. He was a lecturer at the vocational school for psychotherapy and now works at a therapy and training centre.

Do you want to change your diet and lose weight?Then low-carb is just the thing for you. In this book, the creators of the successful Facebook page ‘Low Carb Kompendium’ show you how low-carb works, what you need to bear in mind, which foods are suitable for this diet, and how you can change your diet in just 28 days, lose weight effectively and, at the same time, manage to live a healthier life. The book also offers over 120 recipes – popular classics from the Facebook page, as well as many exclusive recipes that haven’t been published yet, but have been specially developed and tested for this book.About the authorsAndreas MeyhöferA self-employed business IT specialist (B.Sc.), currently studying for a Master’s degree in ‘Prevention and Health Psychology’ (M.Sc.), he has been following a low-carb lifestyle for over 10 years. Together with his partner Diana Ludwig, he regularly develops recipes suitable for everyday use and publishes them on his blog ‘Low Carb Kompendium’. With currently around 920,000 followers, the Facebook fan page of the same name is one of the most popular hubs for the low-carb community.Diana Ludwig works as a freelance media designer and has been an enthusiastic advocate of the low-carb diet for many years. Together with her partner Andreas Meyhöfer, she passionately creates content on the subject. She runs one of the most popular low-carb groups on Facebook, with over 170,000 members.Read an extract Damaged copiesBooks in Germany are subject to the statutory fixed book price system. Exceptions to this are so-called ‘damaged copies’, for which the fixed price system has been officially waived. These are books with minor damage caused during storage or transport, which are no longer considered to be in mint condition. They are marked with a stamp reading ‘damaged copy’. The books are unused and have never been in private ownership.

How bodybuilding saved his life With over 800,000 followers, Kevin Wolter is one of Germany’s best-known influencers. The road to this point was anything but easy: after a difficult childhood, he went off the rails; by the age of 15, he had over 100 police reports to his name. His father sent him to the German Armed Forces, where several overseas deployments led to post-traumatic stress disorder. He joined a biker gang and turned to crime once again. Then he had a change of heart and embarked on a career as a bodybuilder. In this autobiographical guide, he explains how sport saved his life and how anyone can succeed with the right attitude. Read an extract Kevin Wolter Bodybuilder Kevin Wolter is one of Germany’s most successful influencers – over 800,000 fans follow him on YouTube and Instagram. Following a criminal past as a teenager, he joined the German Armed Forces at the age of 16 and took part in several overseas deployments in Afghanistan. Since 2017, he has been focusing on his career as a bodybuilder and influencer. Damaged copies Books in Germany are subject to the statutory fixed book price system. Excluded from this are so-called ‘damaged copies’, for which the fixed-price system has been officially waived. These are books with minor damage caused during storage or transport, which are no longer considered to be in mint condition. They are marked with a stamp reading ‘damaged copy’. The books are unused and have never been in private ownership.

Foam rolling – a real all-rounder for muscles and tissue Foam rolling is an integral part of sports and therapy. Rolling the fasciae on hard foam rollers and balls stimulates the connective tissue and lymphatic flow, improves mobility and flexibility, aids recovery and reduces muscle soreness. You too can benefit from the soothing effects of foam rolling – whether for muscle preparation, relaxation or treating aches and pains. Backed by scientific research, fascia training expert Kyle Stull demonstrates over 25 effective self-massage techniques. Using a roller, stick and ball, you can treat all parts of the body, thereby increasing your mobility, reducing the risk of injury and speeding up recovery. In addition, Kyle Stull provides numerous tips on all aspects of fascia: on pain relief and recovery from injuries, on learning correct breathing techniques, on warming up, and on the careful treatment of tight areas. Thanks to training plans for both specific problem areas and the entire musculoskeletal and nervous systems, you can target your efforts and roll your way to fitness from head to toe. Excerpt About the author Kyle Stull studied health sciences, rehabilitation and sports management; he is a qualified massage therapist and has been teaching at the National Academy of Sports Medicine in Arizona since 2010. In his role as Senior Master Trainer and Senior Manager of Research at TriggerPoint ®, he works with leading universities and industry experts to further develop fascia training. Over the many years he has spent working in the fitness industry, he has come to realise just how useful the use of fascia rollers is across all areas of training.Damaged copies Books in Germany are subject to the statutory fixed book price system. Exceptions to this are so-called ‘damaged copies’, for which the fixed price system has been officially waived. These are books with minor damage caused during storage or transport, which are no longer considered to be in mint condition. They are marked with a stamp reading ‘damaged copy’. The books are unused and have never been in private ownership.

The City Is Your Gym (book) - The ultimate street workout   Why go to the gym when your own city is a perfectly equipped fitness centre? Public spaces offer everything you need for an optimal full-body workout: whether on poles, benches or stairs – this book shows how both beginners and advanced exercisers can carry out targeted bodyweight training in any urban environment. As well as classic exercises explained in detail, it also includes moves that not only get you fit but also make quite an impression – after all, you’re never alone in the city. Furthermore, the two authors offer advice on combining individual exercises, complete training programmes and further tips. A particular highlight is the spectacular exercise photos, taken in various cities including New York, Munich and Sydney. With this book, every city becomes a huge gym. About the authors Al and Danny Kavadlo are among the world’s leading experts in calisthenics and street workout. They have published several fitness books and write regularly for the American fitness blog Bodybuilding.com, Train magazine, the New York Times and Men’s Health. As personal trainers, they work worldwide, coaching professional athletes and fitness enthusiasts. Damaged copies Books in Germany are subject to the statutory fixed book price system. Exceptions to this are so-called ‘damaged copies’, for which the fixed price system has been officially waived. These are books with minor damage caused during storage or transport, which are no longer considered to be in mint condition. They are marked with a stamp reading ‘damaged copy’. The books are unused and have never been in private ownership.

Over 60 exercises for greater flexibilityResistance band trainers can now be found in almost every gym. However, you can also train with resistance bands at home or outdoors with ease. This fitness tool is not only perfect for your strength and conditioning training, it is also ideal for mobility training and stretching. By acting as an extension of the fascial lines, the bands intensify every stretch, thereby enhancing the training effect. In this book, you’ll find over 60 illustrated and detailed exercises to improve your flexibility in everyday life and sport. You can incorporate them into a warm-up, use them to round off your training session, or design a standalone workout. To make planning your training easier, each exercise is assigned a difficulty level. Alternatively, you can start with the sample workouts presented in a separate chapter. Any suspension trainer can be used for this programme, not just the system featured in the book.The exercises and workouts are suitable for all fitness levels – whether you’re a beginner or an advanced practitioner. Read an extractTo the table of contentsMarcel Dolla multiple bestselling author, studied Fitness Economics (BA) and completed his Master’s degree in Health Management and Prevention, specialising in sports psychology and stress management. He has also completed numerous further training courses in the fields of sport and fitness. He is the founder and owner of YOU Personal Training in Offenburg. As a personal trainer, he supports his clients with everything from medical to performance-oriented training. Companies also rely on his expertise as part of their workplace health management programmes. As an instructor, he has already passed on his knowledge to numerous trainers and therapists.Jessica Kempf is a qualified sports and gymnastics teacher with an additional qualification in sports therapy. She works for two different rehabilitation centres and also runs classes at sports clubs and gyms. She regularly undertakes further training in the fields of sport and fitness and is, amongst other things, a certified Redcord Active Trainer specialising in sling training. Her great passion is strength training.Damaged copiesIn Germany, books are subject to statutory fixed book prices. Exceptions to this are so-called ‘damaged copies’, for which the fixed price rule has been officially waived. These are books with minor damage caused during storage or transport, which are no longer considered to be in mint condition. They are marked with a stamp reading ‘damaged copy’. The books are unused and have never been in private ownership.

Training planning and the best methodsFollowing on from his bestseller *The Big Kettlebell Training Book*, Germany’s most renowned kettlebell expert, Till Sukopp, has now published a book for advanced trainees that picks up where its predecessor left off. Readers will learn how to create their own programme, tailored specifically to their training goals. To this end, the author provides an overview of the most effective exercises and demonstrates how best to incorporate them into a training programme to achieve optimal results. He presents a wide range of training methods, such as step-wise partial repetitions, ladder, super-slow, stack, circuit or 5×5 training, right through to effective periodisation. Furthermore, the book explains how to recognise overtraining and how to counteract it. Till Sukopp’s comprehensive handbook equips the reader with the best methods and shows how to get the most out of kettlebell training.About the authorDr Till Sukopp studied sports science at the German Sport University Cologne and obtained his PhD in sports medicine. He gained his extensive practical knowledge through various coaching and lecturing roles, as well as through competitive experience in a range of sports. For the past 15 years, he has been working intensively on effective minimal programmes and functional training methods. He runs a training centre where he offers one-to-one and group training sessions, workshops and seminars.Damaged copies In Germany, books are subject to statutory fixed book prices. Exceptions to this are so-called ‘damaged copies’, for which the fixed price rule has been officially waived. These are books with minor damage caused during storage or transport, which are no longer considered to be in mint condition. They are marked with a stamp reading ‘damaged copy’. The books are unused and have never been in private ownership.

Strong feet for a healthy life A natural way of moving is the foundation for a healthy life for the whole body. Wearing the wrong shoes not only restricts your mobility, but often leads to painful foot problems and other conditions that stem from this. Incorrect footwear leads to foot misalignments and is detrimental to muscle development and overall posture. This makes it all the more important that we relearn how to walk barefoot or get as close as possible to this ideal by wearing barefoot shoes. In her book, mobility expert Katy Bowman explains what to bear in mind when switching from conventional shoes to minimalist footwear. Numerous exercises help to prepare the feet and legs for this new freedom of movement and to train the muscle groups that are particularly challenged. After all, if you don’t want to risk injuries or strains, the transition should be made gradually. *Barefoot* is the perfect guide to ensure this transition is simple and effortless, enabling you to embark on a healthier and happier life with strong feet. About the author Katy Bowman studied biomechanics and subsequently developed the Nutritious Movement™ system. She writes for her own award-winning blog and for health media outlets across the US, and is also a welcome guest on radio and television programmes, talk shows and news broadcasts. Her books are highly acclaimed bestsellers and have been translated into many languages worldwide. Riva Verlag has published *Movement Is in Your DNA*.Read an extract

This book is a damaged copy.Contents: Resistance band trainers can now be found in almost all gyms. But you can also use resistance bands to train at home or outdoors. Christophe Pourcelot presents 60 effective workouts, each taking just 15 minutes. Using resistance bands not only improves strength, coordination and balance, but also allows you to specifically target muscle groups that are otherwise less frequently used. All the workouts are fully illustrated, suitable for all fitness levels and can be done anywhere – whether at home or in the gym. About the author: Christophe Pourcelot is a PE teacher and athletic trainer with the French National Police. He developed the ‘Impact Cross Training’ method

For a long time, vitamin K1 and vitamin K2 were regarded as two largely identical forms of the same vitamin. We now know that the function and metabolism of these two K vitamins differ significantly and that they are found in different foods. Whilst vitamin K1 is found in green vegetables and leafy greens, vitamin K2 is found in meat, dairy products and fermented foods. Vitamin K2 plays a crucial role in calcium metabolism, as it helps ensure that calcium from our blood is directed to the right places in the body, strengthening bones and teeth rather than being deposited in soft tissues and causing arterial calcification. It is therefore also the most effective protection against osteoporosis, atherosclerosis, Alzheimer’s disease and coronary heart disease. This guide explains how you can meet your vitamin K2 requirements through a natural diet to protect your heart and bones, prevent chronic diseases and counteract the ageing process. If you are deficient, you can also specifically supplement your diet with a vitamin K2 supplement. This book also explains how to recognise high-quality, safe products and how to dose them. Petra Hirscher is an author and copywriter. She studied German, English Literature and Art Education. For over 20 years, she has been devising and writing advertising copy, specialist books and guidebooks. Her books published by riva Verlag include *The Mitochondrial Method*, *Healthy and Slim with Matcha Tea* and *Anti-Ageing with OPC*. Damaged copies : Books in Germany are subject to the statutory fixed book price system. Exceptions to this are so-called ‘damaged copies’, for which the fixed book price has been officially waived. These are books with minor damage caused during storage or transport, which are no longer considered to be in mint condition. They are marked with a stamp reading ‘damaged copy’. The books are unused and have never been in private ownership.

How to strengthen your oral microbiome, combat periodontitis and prevent diseaseOne in two adults in Germany suffers from periodontitis, a bacterial inflammation of the gum tissue. Treatment is difficult and the condition usually keeps coming back. The reason for this is an imbalance in the oral microbiome. Holistic dentist Dr Annette Jasper explains why stress or an unhealthy lifestyle can affect the oral microbiome, which not only jeopardises dental health but also the health of the whole body. A 30-day programme based on Ayurvedic medicine, along with dental care tips and relaxation techniques, helps to restore balance to the disrupted oral microbiome.Read an extractDr Annette JasperDr Annette Jasper has been practising holistic, metal-free dentistry at her practice in Munich for over 20 years. Her areas of specialisation are implantology and the treatment of craniomandibular dysfunction (CMD). She focuses in particular on the impact of dental diseases on the body. Her patients also include top-level athletes.Damaged copiesBooks in Germany are subject to statutory fixed book prices. Exceptions to this are so-called ‘damaged copies’, for which the fixed price rule has been officially waived. These are books with minor damage caused during storage or transport, which are no longer considered to be in mint condition. They are marked with a stamp reading ‘damaged copy’. The books are unused and have never been in private ownership.

Millions of people worldwide struggle with chronic pain – often caused by a lack of exercise and a predominantly sedentary lifestyle. Sue Hitzmann’s revolutionary MELT method now makes it possible to get rid of these troublesome symptoms once and for all – and all it takes is just a few minutes a day. In this book, the New York-based movement therapist shows how to use a foam roller to release deep-seated tension in the connective tissue, thereby eliminating the root cause of many chronic pain symptoms. These short self-massages restore the fluid balance in the fascia and stimulate its remarkable self-healing powers. Pain, stiffness and visible signs of ageing disappear, your posture improves and you have more energy throughout the day. At the same time, MELT can help you fall asleep more quickly, sleep through the night for longer and get digestive problems, excess weight and cellulite under control. With the MELT method, you can transform your body and your life – in just 10 minutes a day! About the author: Sue Hitzmann is not only the inventor of the MELT method, but also a nationally recognised educator, manual therapist, exercise physiologist and founding member of the Fascia Research Society . Damaged copies Books in Germany are subject to the statutory fixed book price system. Exceptions to this are so-called ‘damaged copies’, for which the fixed-price system has been officially waived. These are books with minor damage caused during storage or transport, which are no longer considered to be in mint condition. They are marked with a stamp reading ‘damaged copy’. The books are unused and have never been in private ownership.

How to use your muscle clock to achieve peak performanceEver since periodisation – the systematic planning and execution of a training programme – was introduced in strength training in the 1950s, sports scientists have regarded the right timing as the decisive factor for peak performance. Today, scientists have discovered that each of the more than 600 muscles in the body has its own internal clock. Amy Ashmore shows how to influence these clocks during training in such a way that the whole body benefits. Only the right combination and optimal timing of different training methods, together with the ideal choice of exercises, guarantee maximum performance. Read an extractTo the table of contentsAmy Ashmore is a sports scientist, author and writer of numerous articles on performance enhancement in strength sports. She develops exercise programmes for organisations including the National Strength and Conditioning Association and the American College of Sports Medicine. She was also the programme director for sports science and management at the American Military University. Damaged copiesBooks in Germany are subject to the statutory fixed book price system. Exceptions to this are so-called ‘damaged copies’, for which the fixed price system has been officially waived. These are books with minor damage caused during storage or transport, which are no longer considered to be in mint condition. They are marked with a stamp reading ‘damaged copy’. The books are unused and have never been in private ownership.