Neuro Athletic Starter Set + Book (Set)
The starter pack to get you started with Neuro Athletic Training A comprehensive pack containing the essential tools for your eye, balance and neuro-mobility training, along with the accompanying book *Training Begins in the Brain*. The set includes Training Begins in the Brain (book)Eye patch Perforated glasses 2 vision sticks 2 Brock strings Saccade cards Near-far training cards Peripheral vision training card 1x Star Card 1x fusion card 1x Convergence cardMassage mushroom (batteries not included) Eye-hand coordination card The ideal way to get started on your Neuro Athletic Training programme and improve your performance in the long term. Note: For beginners to Neuro Athletic Training, we recommend attending a suitable seminar or purchasing the book ‘Training Begins in the Brain’ alongside the Neuro Athletic Starter Set. This will enable you to get started straight away and use the Neuro Athletic products correctly. Pinhole glasses The pinhole glasses can help you reduce visual stress caused by distracting peripheral light rays on the retina. The pinhole glasses reduce the scattering of light and thereby improve depth of field when looking at objects. Perfect for preparing for eye training. Neuro cards Peripheral perception training Isometric training of the eye muscles Near-to-far focus shifts Saccade training Convergence training Eye-hand and foot coordination Vision Stick The Vision Stick can be used in a variety of ways in neuroathletic eye and balance training. Eye-switching jumps, eye-tracking movements, and training of convergence or accommodation can all be practised easily and efficiently with the Vision Stick. It also serves as an excellent visual target for your balance training. An indispensable tool for any neuroathletic training programme. Massage Mushroom The vibrating massage mushroom is the handy ‘one-size-fits-all’ tool for sensory preparation of the joints and surrounding structures in neuro-mobility training. Its shape allows for both easy handling of large joints – thanks to the special curvature between the ‘feet’ – and targeted stimulation of smaller joints. The special surface texture on the tips provides further sensory stimulation. Sensory priming in neuroathletics improves joint awareness, activates key brain structures and, by increasing neuroplastic capacity, enables faster motor learning processes for more efficient movement and better training. Movement control and spatial awareness are enhanced. Handy, one-size-fits-all Neuro Mobility Tool Suitable for sensory preparation of small and large joints Easy to use: simply press to switch on and off Also suitable for traditional muscle massage Please note: Batteries are not included
Natural Movement (book)
Wild animals follow their instincts. They move in the way nature intended them to. Why shouldn’t the same apply to humans? Our modern lifestyle is sedentary and unnatural. This makes us ill – both physically and mentally. For optimal fitness and health, we need neither new training methods nor gyms. All we need to do is perform the movements for which the human body is designed. MOVNAT founder Erwan Le Corre impressively demonstrates how we can rediscover our diverse innate abilities, such as climbing, balancing, crawling, throwing and rolling. Detailed, illustrated step-by-step sequences show you methods, exercises and movement patterns that you can use to train anywhere and at any time, helping you to achieve a naturally strong and healthy body. About the author: Erwan Le Corre, founder of the world-renowned fitness system MovNat, aims to bring the natural movement patterns of our ancestors back into our modern lives. Through MovNat, he expresses his great passion for movement in the great outdoors as well as his personal philosophy of life. He believes that everyone has a right, from birth, to be strong, healthy, happy and free – a state he calls ‘True Nature’. Le Corre shares this knowledge worldwide through certified MovNat trainers and numerous training studios, as well as in his book. Read an extract
Sitting is the New Smoking (book)
The exercise programme to prevent postural problems and regain our natural mobility! The latest scientific research shows that sitting for too long can contribute to the development of a wide range of conditions – from obesity and diabetes to cancer and depression. People who work sitting down are also more likely to suffer from musculoskeletal problems. Sitting at work therefore poses just as much of an occupational risk as lifting heavy loads. The fact is: the chair is our enemy and is killing our bodies bit by bit. In his groundbreaking new book, the renowned physiotherapist and author of the global bestseller *Become a Supple Leopard*, Dr Kelly Starrett presents a detailed battle plan for survival in our sedentary society. He offers creative solutions to reduce the time we spend sitting and outlines strategies for transforming the desk into a dynamic workspace. Readers will learn how to: identify and correct harmful postures eliminate back, neck and shoulder pain avoid carpal tunnel syndrome or provide long-term relief correctly align and stabilise the spine and core walk, squat, carry loads and bend the torso naturally performs daily basic bodywork using 14 mobilisation plans to eliminate pain and improve mobility This book helps anyone who spends a lot of time sitting, whether they want to improve their performance at work or in their personal life, lose weight or simply live pain-free. It is a revolutionary cure for ‘desk-bound syndrome’. About the author: Dr Kelly Starrett has revolutionised the way coaches, athletes and the general public approach movement, body mechanics and the realisation of human and athletic potential with his bestseller *Become a Supple Leopard*. Starrett is a co-founder of San Francisco CrossFit and developed the website MobilityWOD.com, where he shares his innovative approach with trainers and athletes worldwide. Starrett teaches his renowned CrossFit Movement & Mobility Course all over the world. The athletes he has coached and treated include elite soldiers from the US Army, Navy, Air Force and Coast Guard, as well as top athletes from the American sports leagues – the NFL, NBA, NHL and MLB – and US national and world-class athletes. Kelly Starrett advises Olympic and university teams and gives talks at symposia on strength and conditioning training. Glen Cordoza is a New York Times and Wall Street Journal bestselling author and a former professional mixed martial arts (MMA) and Muay Thai athlete. He is one of the most widely read authors on MMA, Brazilian jiu-jitsu, Muay Thai and fitness, and has written over 20 books on these subjects. Juliet Starrett is a lawyer, athlete and entrepreneur. She is co-founder and CEO of CrossFit in San Francisco and of the online fitness programme MobilityWOD.com. She is a mother herself and also co-founder of the charity StandUp Kids; she is committed to the goal of providing a standing desk for every child in a state school within the next 10 years, thereby declaring war on sitting. She was a professional athlete and a member of the U.S. Extreme Whitewater kayaking team from 1997 to 2000. She has won two world championships and five national titles. Read an extract
Pranayama – Breath is Life (book)
Discover the breathing techniques of yoga to achieve physical, mental and emotional strengthFrom our first breath to our last, we spend our entire lives in an endless cycle of inhaling and exhaling. But how do we breathe correctly, why is breathing so crucial to our health, and how does it affect us emotionally, energetically, physically and spiritually? In this definitive guide, yoga teacher Dylan Werner explores breathing from every angle. With humour, clarity and a flair for storytelling, he introduces well-known historical breathing techniques and evaluates these practices in the light of physiology and current scientific research. Using examples from everyday life, he explains how energy flows through the body and how the flow of breath can be regulated and controlled. The focus is on pranayama, the oldest traditional form of yogic breathing. Werner introduces the four components of the breathing cycle and describes how pranayama can be practised as a standalone breathing technique or integrated into yoga flows. He then turns his attention to practical application with different objectives – for instance, breathing can be used to enhance athletic performance and speed up recovery, improve sleep, boost cognitive abilities, reduce anxiety or promote relaxation. Each sequence can be modified or combined differently according to personal needs. Through this journey through the world of breathing, everyone can learn to use their breath to its full potential and thus bring more balance into their lives.Read an extractDylan Wernerwas an extreme sportsman in his youth. At the age of 18, he joined the US Marine Corps, where he served as a firefighter and joined the wrestling team. Later, he volunteered for the Iraq War. After his honourable discharge, he returned to California and studied anatomy and emergency medicine. He then worked for several years in the A&E department and as a paramedic with the fire service. He first came into contact with yoga in 2001, but it was not until 2009 that he discovered its significance and the philosophy behind it. From then on, yoga became part of his life and he gave up his stressful job as a paramedic. Today, Dylan Werner is an internationally sought-after yoga teacher and trainer; he gives talks and runs workshops all over the world. His passion is to help people build a deep inner connection with themselves through yoga, so that they can live in harmony.
Hypertrophy Training (book)
For most people who train, building more muscle mass to achieve a visually defined physique is the ultimate goal when it comes to lifting weights. However, there are further reasons to build muscle – a process known as hypertrophy: studies have long shown that more muscle improves general health and fitness and plays a crucial role in reducing body fat. But how can optimal hypertrophy be achieved? Which exercises are best suited to which goals? What does the ideal training plan look like? How often should you train? What should you bear in mind when choosing weights? The authors – renowned scientists in the fields of muscle building, strength training and nutrition for strength athletes – provide detailed answers to these and many other questions. They examine hypertrophy from every angle, offer well-founded insights into training theory and thereby provide the necessary understanding to apply training plans effectively. A key focus is the scientific analysis of common exercises in fitness and strength training, which illustrates that factors such as different grip widths or foot positions – as well as the right diet – often determine whether training goals are achieved more effectively and quickly. With this expertise, the authors set new standards in hypertrophy training – so that every athlete can achieve their best possible performance.Prof. Dr Stephan Geisler is Professor of Fitness and Health at IST University in Düsseldorf, heads the fitness trainer training programme at the German Sport University Cologne, and is a co-founder of the German Fitness Science Council as well as the designated President of the National Strength and Conditioning Association (NSCA) for Germany. His main areas of focus, both in teaching and research, lie in the field of strength training and hypertrophy. As an author and reviewer, he has already published numerous international papers. He also runs the educational YouTube channel ‘Der Fitnessprofessor’.Dr Simon Gavandastudied at the German Sport University Cologne. Since 2015, he has been working as a research assistant at IST University of Applied Sciences in Düsseldorf, where his research primarily focuses on the effectiveness of various strength training methods. Furthermore, the former European football champion works as a licensed athletic trainer for various sports federations. Dr Eduard Isenmann studied sport at the German Sport University Cologne and chemistry at the University of Cologne. He subsequently completed his PhD at the Institute for Cardiovascular Research and Sports Medicine, Department of Molecular and Cellular Sports Medicine, at the German Sport University Cologne. As a scientist, his research focuses on the influence of nutrition and dietary supplements on promoting recovery and enhancing performance in competitive sport. He is a research assistant at the IST University of Applied Sciences in Düsseldorf and at the German Sport University Cologne.Tim Haversholds a Master’s degree in Applied Neuroscience in Sports & Exercise and a Bachelor’s degree in Fitness Science. Alongside his academic career, he has gained experience as a coach. He is a research assistant at the IST University of Management in Düsseldorf within the Department of Fitness & Health, where he supports the department in applied research activities. His sporting passion lies in powerlifting, which allows him to combine his theoretical scientific skills with practical experience.
Power Calisthenics (book)
Contents:Calisthenics, street workout using your own body weight, is perfect for building muscle and improving overall fitness. Bodyweight training expert Paul Wade, known for his unconventional, progressive methods since the publication of his bestseller *Train Like a Convict*, takes calisthenics to a whole new level. If you too want the full package – to be fast, strong, resilient and agile – his programme is just the thing for you. With explosive jumps, power push-ups, kip-ups, forward and backward rotations, and dynamic swings, you can take your calisthenics skills to the next level. Across ten levels, you’ll progress from beginner to master, moving from simple exercises to suicide jumps, front flips and muscle-ups. Wade shows you how to plan your training properly, use sets and reps effectively, and progress from one stage to the next – until you’ve reached your goal: maximum muscle strength, flexibility and speed!About the author:Paul “The Coach” Wade spent almost two decades of his life in some of America’s toughest prisons. There, in extremely confined spaces, he perfected strength training using his own body weight. After his release, he published his bodyweight training programme in the bestsellers *Train Like a Convict* and *Train Like a Convict 2*.Read an extract
Fascia Strength Training (book)
Build muscle effectively, sculpt your figure and prevent injuries Anyone who does strength training wants to strengthen their muscles, build muscle mass, perhaps combat pain or simply achieve a better physique. Germany’s best-known fascia researcher, Robert Schleip, and the physiotherapist and former professional footballer Berengar Buschmann demonstrate that fascia plays a key role in achieving all these goals through machine-based training. Their new strength and machine-based training programme specifically targets the connective tissue as well as the muscles. It prevents injuries, gives movements elastic tension, improves coordination and ensures defined, toned contours. Schleip and Buschmann are breaking new ground in this field. Until now, there has been no exercise system for strength training on machines that focuses specifically on the fascia. The authors have drawn on their practical experience to develop a new programme: with Panther Training, you can achieve not only muscular strength but also elegance, suppleness and balance in the gym. The book offers tests to identify your own connective tissue type, illustrated exercises on standard equipment with variations to suit different needs, detailed plans for three training levels, tips on addressing weak points, and an easy-to-understand introduction to the basics of fascial strength training. About the author: Robert Schleip is regarded as Germany’s leading fascia researcher. He holds a PhD in human biology, is a Certified Rolfer and a qualified psychologist. Together with scientists and therapists, he works within a global network on research into muscular connective tissue and leads his own research group, the Fascia Research Group, at the University of Ulm. He also works as a manual therapist in his own Rolfing practice and gives international lectures on connective tissue research, as well as on physiotherapy, exercise science and osteopathy. His books published by riva Verlag include *Fascia Fitness* (2014, co-authored with Johanna Bayer) and *Fascia in Sport and Everyday Life* (2015, co-authored with Amanda Baker). Berengar Buschmann studied sports science; he is a former professional footballer, a physiotherapist (B.Sc.), a sought-after speaker and a personal trainer. As a movement therapist, he supports elite athletes at tournaments and is an expert in the fields of functional myofascial training, myofascial release, myofascial diagnostics and myofascial taping. He runs his own company, TYMGYM – Transform Your Movements, and is currently a research assistant at the Fascia Research Group at the University of Ulm. Johanna Bayer is a science journalist and author. She works in television and print media on health and medical topics, including muscles and movement, nutrition, brain research and cancer. She has been intensively involved in fascia research and its significance for everyday life, sport and pain therapy since 2012; together with Robert Schleip, she is the author of the bestseller *Fascia Fitness*, published by riva Verlag in 2014.Read an extract
The Everyday Athlete (book)
“IF YOU HAVE A BODY, YOU ARE AN ATHLETE.” Bill Bowerman Whether you’re a recreational sports enthusiast, a top-level athlete or just a bit of a couch potato: *The Daily Athlete* is a book designed to accompany you on your future journey through life. Day after day, it presents inspiring quotes from notable figures. Practical ideas for putting these into action and thought-provoking questions help bridge the gap to your everyday life.We – the authors – are passionate sportspeople. We’ve set ourselves goals. We’ve been motivated in training and nervous in competition. We’ve celebrated a few victories and come to terms with even more defeats. We’ve built up good habits and held on to bad ones for too long. We’ve looked beyond the obvious, laughed at ourselves and sometimes even cried. In all these situations, we’ve sought advice from experts, mentors and role models in the past – and sometimes found it in the form of fitting quotes.Over the last 20 years, this search has resulted in a large collection, the best ‘pieces’ of which we are sharing with you in this book. Also joining us as guest authors are Olympic champions, extreme and elite athletes, coaches and sports presenters.Read an extractTo the table of contentsMaximilian Breböck holds a degree in business administration, is a sports economist and himself a tennis and padel player with a coaching licence. Through his companies Monaco Sports and KAM on!, he has been supporting athletes since 2010 by arranging sports scholarships in the USA, as well as through sponsorship and crowdfunding. Breböck lives in Spain and regularly writes columns on current sporting events.Dr Leon Brudy is a sports and health scientist, a passionate sportsman, and enthusiastic about the topics of mental strength, mindset and lifelong learning. Having studied in the USA and Germany, he now conducts research into physical activity among patients with congenital heart defects. For him, sport is not just a way to unwind, but a way of life and the key to a fulfilling and healthy life.
Programme Design in Functional Training (book)
Programme Design in Functional Training: Identify your strengths and weaknesses, create your own personalised training plan and improve your athletic performance. Featuring 30 tests and over 60 exercises! Anyone wishing to get fit and improve their performance through functional training needs a personalised programme. This is because strength, mobility and stability can only be developed to their full potential if the training is tailored to your current physical condition and based on your personal strengths and weaknesses. Eberhard Schlömmer and Dennis Sandig present 30 tests to help you analyse your own fitness level. With the help of over 60 exercises, the right training content is selected in a targeted manner. Whether you’re an office worker, a runner or a cyclist – this book enables you to create both general and sport-specific plans. Read an extract | Table of contents Eberhard Schlömmer holds a degree in sports science and works as a personal trainer in Munich. An expert in the Functional Movement Screen, he is part of the training team at Perform Better Europe. As an author, he has written for Functional Training Magazine, amongst other publications. Dennis Sandig works as an education officer and scientific coordinator at the German Triathlon Union. In this role, he is responsible, amongst other things, for the initial and continuing training of coaches. As an author, he has written for Functional Training Magazine, amongst other publications.
The Blood Test Code (book)
Blood test results reveal vital information about the body’s condition – for example, what might be causing a lack of energy, difficulty concentrating, problems losing weight and many other ailments. Yet very few doctors are able to interpret the results correctly. Functional medicine specialist Thiemo Osterhaus has made it his mission to rectify this shortcoming and to provide the necessary knowledge not only to doctors but also to those affected. In his first book, he shows how to analyse and use blood test results to optimise one’s own health. He explains how deficiencies in omega-3, iron, vitamin D, folic acid, magnesium and other nutrients arise, what consequences they have for the body, and how to address them through dietary supplements and lifestyle changes. Individual sample treatment plans provide guidance for specific symptoms or health goals – whether it’s to boost energy levels, lose weight, regulate your menstrual cycle or improve sporting performance. This way, everyone can take control of their own health! Thiemo Osterhaus is a doctor, author, speaker and founder of the Medletics Academy. He shares his passion and expertise in health as a content creator across various social media platforms. He practises at the [BO]dygraph group practice for functional medicine in Munich. Back to the table of contentsRead an extract
Tone It Up (book)
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 body: 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.
Timing in Strength Training (book)
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 training. 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.
Finally Pain-Free (book)
If you, too, are one of the millions of people who suffer from chronic pain and for whom conventional medicine has not helped, myofascial release may be the answer. Treating hardened connective tissue has a balancing effect on the whole body. Amanda Oswald, one of the leading experts in the field of myofascial release, offers you a holistic approach to self-treatment. She addresses the causes of pain, explains the crucial role of fascia and shows you how to train it. With effective self-help measures, you can thus alleviate your symptoms – whether it’s neck, abdominal or jaw pain, migraines, fibromyalgia or tinnitus, runner’s knee, whiplash or chronic fatigue syndrome. The simple stretching exercises and self-massages stimulate the fasciae, thereby improving mobility, relieving pressure on the joints, correcting poor posture and permanently eliminating pain.Read an extractAmanda Oswaldis a sports massage therapist and one of the leading experts in the field of myofascial release. She is a member of the International Fascia Research Society and regularly gives talks at international symposia. Alongside her work in her practice, which specialises in treating chronic pain using myofascial release, she runs fascia workshops where she teaches self-treatment methods to those affected.
Optimal Recovery with Yoga and BLACKROLL ® (book)
BLACKROLL ® products are a well-established aid in both competitive and recreational sport. Combining them with yoga results in a holistic fascia training programme that leads to greater mobility and joint flexibility, and is ideal for athletes’ recovery. Doctors, therapists and professional sports clubs have also recognised this and are increasingly turning to yoga and BLACKROLL ®.Yoga teacher Shida Pourhosseini, together with BLACKROLL ® and other experts, has developed the perfect programme to help you train just like the professionals. No matter what sport you practise: the more than 140 exercises for rolling, mobilisation, stabilisation, stretching and relaxation offer a comprehensive selection from which you can put together your ideal training programme. Soothing myofascial self-massages, as well as strengthening, stretching and meditative yoga poses, provide targeted support for your body, helping to prevent injuries, speed up recovery and boost performance. With sport-specific training plans for basketball, volleyball, handball, football, triathlon, running, cycling, swimming, tennis, golf, hockey, badminton, climbing, bouldering, windsurfing, snowboarding, water skiing, skating and skiing. Read an extract. Shida Pourhosseini is a certified yoga teacher and a qualified BLACKROLL ® Master Trainer, specialising in professional athletes. She works with former world swimming champion Marco Koch and professional triathlete Daniela Sämmler, is involved with several Bundesliga football clubs and teaches young elite players at the Elite School of Sport/Elite School of Football in Frankfurt. Amateur athletes also seek her out and benefit from her sport-specific fascia yoga training.
Health Starts in the Mouth (book)
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.
Protein Power (book)
The best recipes for bodybuilders and strength athletesThe right combination of training and nutrition is essential for strength athletes and bodybuilders. To support you on your journey to the perfect physique, Jil from Road to Glory, together with his team, has developed recipes that provide the body with all the essential nutrients, thereby promoting muscle growth. Whether it’s breakfast, lunch, dinner or a post-workout meal; whether low-carb or high-carb; whether steak, salad, soup, cake or other treats – the more than 150 recipes cater to every need and taste absolutely delicious, so you don’t have to miss out on enjoyment. Clear nutritional information and straightforward step-by-step instructions help you choose and recreate the dishes. Many of the dishes are also quick to prepare, making them easy to fit into a busy schedule of gym sessions and work – the perfect training companion on your Road to Glory!Read an extractJens IllgnerIn 2012, Jens Illgner launched his Facebook page ‘Road To Glory By JIL’, where he documents his journey towards the perfect bodybuilder’s physique. Shortly afterwards, he launched a YouTube channel, an Instagram account and his own website, where Jil offers training and nutrition programmes as well as personal coaching. Road to Glory now has more than 1.5 million fans, and his dedicated fitness recipes page on Facebook has over 100,000 followers.
Beast (book)
How bodybuilding saved his life With over 800,000 followers, Kevin Wolter is one of Germany’s best-known influencers. His journey to this point was anything but easy: following a difficult childhood, he went off the rails, and by the age of 15 he had over 100 police reports to his name. His father sent him to the German Armed Forces, and several overseas deployments led to post-traumatic stress disorder. He joined a biker gang and turned to crime once more. Then he had a change of heart and embarked on a career as a bodybuilder. In this autobiographical guide, he explains how the sport saved his life and how anyone can succeed with the right attitude.Read an extractKevin WolterBodybuilder Kevin Wolter is one of Germany’s most successful influencers – over 800,000 fans follow him on YouTube and Instagram. Following a criminal past in his teenage years, 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.
Warm-up (book)
Warming up is an essential part of any properly executed 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 About the author 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 enhancing performance in competitive sport.
Vegan for Sportspersons (book)
Greater strength, endurance and performance through the right dietThe belief that athletes can only obtain the protein they need from animal products has been debunked, not least by the revolutionary Netflix documentary *The Game Changers*. After all, you don’t need meat or animal protein to be strong. This book illustrates the positive effects a vegan diet has on our strength and health, whilst also offering over 80 balanced recipes for an optimal plant-based diet, providing protein from sources such as pulses.Read an extractZuzana FajkusovaHealth consultants Zuzana Fajkusova and Nikki Lefler have been following a vegan diet for many years. They founded ActiveVegetarian.com and published their first book in 2017. The pair train celebrities, teach yoga and are vegan chefs. Their passion for a healthy lifestyle inspired them to help others achieve their health and fitness goals.
Fit Without Equipment – The 90-Day Challenge for Men (book)
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 achieve in such a short time. About the author Mark Lauren is a certified physical training instructor in 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
Yoga for a Good Night’s Sleep (book)
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*.
Slim with Low-Carb – The Cookbook (book)
With 160 new recipes Do you want to eat well and lose weight? Then low-carb is just the thing for you. The creators of the incredibly successful Facebook page ‘Low Carb Kompendium’ present 160 new low-carb recipes in this book – including 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. For breakfast, for example, there’s pecan and cinnamon porridge; for lunch, a ‘fake’ potato salad with egg and tomatoes; for dinner, a bacon and mozzarella bomb; and for a snack, hazelnut cream with mandarins. The authors also provide detailed information on the ‘Low-Carb High-Quality’ principle they have developed: which foods can you eat and which should you avoid? How many carbohydrates should you consume per day? And how can you successfully change your diet in the long term and live a healthier life? Follow in the footsteps of hundreds of thousands of fans of the ‘Low Carb Compendium’ and lose weight successfully! About the authors Andreas Meyhöfer, a self-employed business IT specialist (B.Sc.) who is currently studying for a Master’s degree in ‘Prevention and Health Psychology (M.Sc.)’, 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 Compendium’. 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
Get Fit with the Mini Band (book)
The mini band – although it has been around for a long time – is increasingly finding its way into various areas of training, from strength training and functional training right through to physiotherapy and rehabilitation. Even the German national football team trains with them. The band is small and lightweight, making it possible to train with it anywhere and at any time. It is available in various strengths, so the training resistance can be easily adjusted. Mini bands are therefore very well suited to all age groups and exercisers, from beginners to advanced users.This first book on training with the mini band offers 116 illustrated exercises of varying intensity levels for all body parts and target groups, including mobilisation, endurance and stretching exercises. It also includes illustrated training plans for different training focuses, sports and rehabilitation purposes.Read an extractMarcel 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.
Slim and Fit with Factor 5 (book)
Apart from having dream bodies, actors Halle Berry, Christian Slater and Eva Mendes have one thing in common: they swear by personal trainer Harley Pasternak. His refreshingly simple and revolutionary training programme is based on the number 5: 5 weeks, 5 days a week, 25 minutes’ training a day. This is complemented by 5 meals a day, each of which takes just 5 minutes to prepare. Pasternak’s fitness programme is easy for anyone to follow and is illustrated with detailed diagrams and instructions. All you need in the way of equipment are dumbbells and a weight bench. A daily 5-minute cardio session rounds off the workout. The book also includes a well-thought-out 5-week training and nutrition plan, as well as a collection of recipes. Best of all: you’re allowed to treat yourself one day a week. About the author: Harley Pasternak holds a Master of Science from the University of Toronto in exercise physiology and nutritional sciences, and an honorary degree in kinesiology (the study of movement) from the University of Western Ontario. He has been honoured for his work by the American College of Sports Medicine and the Canadian Society of Exercise Physiology. Many prestigious sports and lifestyle publications, such as Redbook, Glamour, Fitness and Men’s Health, have recognised his work. The Canadian-born author is a frequent guest on TV talk shows and currently lives and works in Los Angeles.