Overcoming Gravity (book)

Healthy, strong and fit through the power of the cold Contrary to the widespread belief that one must avoid the cold and wrap up warm to stay healthy, multiple world record holder Wim Hof regularly exposes himself to sub-zero temperatures – and hasn’t been ill for decades. He uses a special breathing and concentration technique, which he developed himself, to keep his body temperature constant. It has now been scientifically confirmed that this method boosts energy levels, improves blood circulation, reduces stress, boosts the immune system and can overcome – or at least alleviate – many illnesses, including rheumatism, Crohn’s disease, asthma, inflammation and depression.This book introduces you to the Iceman Method. A 28-day plan helps you to master the technique and integrate it into your daily life. Through regular cold showers and breathing techniques, you will learn to make the most of the power of cold to improve your health and maximise your performance in the shortest possible time.Revised, expanded and colour-illustrated edition of the book *The Power of Cold*About the authors Wim Hof loves to test and redefine the limits of his performance. He currently holds twenty world records for withstanding extreme cold. With his scientifically proven achievements and as the creator of the Wim Hof Method, he has inspired thousands of people worldwide to restore their vitality through breathing exercises and cold therapy.Koen de Jong lives in Amsterdam and has already written six books on the topics of breathing and running. He has run six marathons and practises Vipassana meditation. Ever since he met Wim Hof, he has been passionate about winter swimming.

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 sustained 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.

A good night’s sleep is essential for health and wellbeing. This sleep diary helps you to keep track of your sleep patterns and analyse any problems. By recording your sleep quality and duration, as well as any physical and mental symptoms, on a daily basis, you will recognise recurring patterns and be able to get to the root of your sleep problems. Which behaviours are affecting your sleep? What can you change? Numerous tips will help you optimise your environment and develop evening and morning routines to help you sleep better and maximise your performance. About the authors: Dr Lutz Graumann is a specialist in sports medicine, nutritional medicine and chiropractic therapy. His focus is on enhancing individual performance. Thanks to his extensive involvement in research programmes in the USA, Canada and Europe, he is regarded as a leading authority in the fields of performance medicine and functional training. His two books, *Get Fit to Run* and *Functional Fascia Training with BLACKROLL* (®), were published by riva Verlag. Dr Utz Niklas Walter studied at the German Sport University Cologne and completed his PhD in the field of workplace health research. During his studies, he focused intensively on the effects of sleep on performance. As one of Germany’s leading sleep experts, he advises companies and their employees on sleep and recovery. His clients include Bayer, Bosch, Daimler, Roche and the Baden-Württemberg Police Force. Through the sleep portal www.letsleep.de, he also offers webinars and video chats to private individuals. Dr Fabian Krapf is a sports scientist and holds a PhD in health psychology. His areas of specialisation include sleep and men’s health. He is the director of the Germany-wide future study ‘whatsnext – Healthy working in the digital world of work’ and is one of Germany’s most sought-after experts on the subject of sleep in the context of the workplace. Krapf advises executives and employees at Bosch, Lufthansa, Merck, MAN and the Deutsche Bundesbank. Together with his colleague Dr Utz Niklas Walter, he founded the sleep portal www.letsleep.de.Zur. Excerpt

The 90-Day Challenge for MenFitness without equipment is the most successful and efficient fitness formula of our time. Millions of people worldwide train using Mark Lauren’s tried-and-tested concept: no equipment, anywhere, using only your own body weight as resistance. This new intensive programme is even easier to follow and has been specifically designed to help you get the very best out of yourself in three months. You don’t need to put together any exercises or training plans yourself, as the 90-Day Challenge specifies exactly what to do and how to train, day by day. It also includes a nutrition plan perfectly tailored to the programme, as well as lifestyle tips from fitness guru and bestselling author Mark Lauren. Now it’s time to stick with it! In 90 days, you’ll be amazed at the incredible changes that bodyweight training and the right diet can bring about in such a short time. About the author Mark Lauren is a certified physical training instructor with the US military and, in this role, has prepared over 700 elite soldiers for their deployments with Special Operations. He is constantly on the move and lives wherever he is needed as a trainer and instructor. In his spare time, he trains in triathlon and Muay Thai. He competes at a professional level in Thai boxing. His book *Fit ohne Geräte* was one of the best-selling German fitness books in 2011.Read an extract

The Perfect Diet for Runners, Triathletes and Cyclists This comprehensive nutrition guide provides runners, triathletes and cyclists with the ideal foundation for their endurance sports, thanks to detailed meal plans and perfectly balanced recipes. After all, nutrition is just as important for sporting performance as the training itself, and different training and race situations require different combinations of nutrients. Written by one of the world’s leading triathlon coaches, *Eat. Train. Win* features not only an in-depth theoretical section but also over 70 recipes designed to help you boost your personal performance and reach peak form. About the author Jesse Kropelnicki is a professional triathlon coach and the founder of QT2 Systems, an international company specialising in training and nutrition for endurance sports. His list of clients and customers includes Ironman winners and athletes from the US national team. He lives with his wife and two children in Massachusetts, USA.Excerpt

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.