Many fitness and wellness resources stress the importance of getting in a good workout. Often overlooked is recovery. Without proper recovery, you won’t be fully prepared for your next session—or reap the full benefits of your training. Smarter Recovery changes that, delivering evidence-based information and practical advice to effectively integrate this essential step into your routine. Pete McCall, renowned personal trainer and author of the top-selling Smarter Workouts, cuts through the hype to explain what you really need to maximize your recovery and feel your best. With 58 exercises and stretches for recovery and mobility, Smarter Recovery breaks down the most effective tools, techniques, and methods, including these: Massage stick Foam roller Percussion gun Static stretching Mobility exercises Low-intensity strength exercises You’ll also learn the importance of nutrition and sleep in recovery and how to create a long-term plan to help you feel your best. Case studies further demonstrate how to use the information in applicable situations. Simply put, Smarter Recovery takes the guesswork out of the process to help everyone—from fitness professionals to weekend warriors and fitness enthusiasts—identify the most effective recovery methods for their needs. 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.
Smarter Workouts: The Science of Exercise Made Simple gives you the solution you need with efficient and effective workout programs that use only one piece of equipment. You can work out in a short period of time without spending a lot of money on expensive equipment or gym memberships—all while targeting your personal goals.
Ageless Intensity offers a research-backed perspective on how high-intensity exercise can minimize physiological effects of aging. Learn how to structure workouts to maximize results from working out hard, boost benefits to combat the aging process, and lower risk of injury with recovery and mobility efforts.
Are you age 40 or over and want to maintain your workout intensity even as your body starts to age? Are you not yet ready to give up intense sweat sessions? Ageless Intensity offers a research-backed perspective on how high-intensity exercise can not only maximize health benefits past age 40 but also help minimize the physiological effects of aging. Fitness expert Pete McCall provides straightforward science-based information on how the same high-intensity exercise that provides a number of health benefits—from increased lean muscle mass to burning fat to reduced heart rate—can also influence human physiology in a way that can reduce the biological effects of time. Learn about the impacts of aging on the body and how to keep getting results from working out hard and pushing yourself to your limits while doing it safely, lowering the risk of injury, and building in the needed recovery for a body that may be starting to show signs of aging. You'll gain practical knowledge on the importance of strength and power, mobility work, and recovery as the keys to boosting your efforts to build and maintain muscle, burn calories, and help joints stay mobile as the body ages. The exercises included are designed to be challenging and deliver tangible benefits to middle-aged and older adults. Save time with the predesigned workouts or customize a complete workout plan to maximize your results and combat the effects of aging. Reaching the “over-the-hill” milestone doesn’t mean you have to slow down. Ageless Intensity is your guide to maintaining fitness with high-intensity exercise and workouts to remain active, stay in shape, and enjoy your favorite activities for the rest of your life. 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.
DEADWOOD, DAKOTA TERRITORIES, 1876: Legendary gunman Wild Bill Hickcock and his friend Charlie Utter have come to the Black Hills town of Deadwood fresh from Cheyenne, fleeing an ungrateful populace. Bill, aging and sick but still able to best any man in a fair gunfight, just wants to be left alone to drink and play cards. But in this town of played-out miners, bounty hunters, upstairs girls, Chinese immigrants, and various other entrepeneurs and miscreants, he finds himself pursued by a vicious sheriff, a perverse whore man bent on revenge, and a besotted Calamity Jane. Fueled by liquor, sex, and violence, this is the real wild west, unlike anything portrayed in the dime novels that first told its story.
Nottingham Forest Miscellany is packed with fascinating facts, figures, trivia, stats, quirky stories, and legendary anecdotes all relating to the history of the club. From memorable matches and legendary players, the book follows no set order, chronological or otherwise, but has plenty to keep any fanatic coming back for more-and is fully endorsed by the club.
In this fifth edition of the best-selling core introductory textbook, Pete Alcock and Lee Gregory provide a comprehensive and engaging introduction to social policy. Continuing with the unbeaten narrative style and accessible approach of the previous editions, the authors explore the major topics of social policy in a clear and digestible way. By breaking down the complexities behind policy developments and their outcomes, the book demonstrates the relationship between core areas of policy and the society we live in. This new edition has been thoroughly revised and updated to cover the impact of Brexit and contains reflections on the implications of the Covid-19 pandemic for social policy. Each chapter contains comprehension activities to aid understanding, as well as helpful summary points and suggestions for further reading.
Pete Battistini released "American Top 40 with Casey Kasem (The 1970's)" in 2005. Now comes the follow-up, "American Top 40 with Casey Kasem (The 1980's)." Battistini painstakingly documented approximately 425 weekly, Casey Kasem-hosted countdown programs from the 80s, and compiled individual program summaries for each week exclusively for this book. In addition, the text includes a complete list of all radio stations, in the U.S. and around the world, that carried the program. Coupled with numerous testimonials of both AT40 insiders and listeners, and more than a hundred illustrations from the 80s, this book is brimming with highlights of the greatest radio program ever!
Smarter Workouts: The Science of Exercise Made Simple gives you the solution you need with efficient and effective workout programs that use only one piece of equipment. You can work out in a short period of time without spending a lot of money on expensive equipment or gym memberships—all while targeting your personal goals.
Experience young life in south St. Louis during the 1930s through the colorful memories of a beloved father, grandfather and great-grandfather, Joseph (Pistol Pete) Racher Sr."--From book.
Ageless Intensity offers a research-backed perspective on how high-intensity exercise can minimize physiological effects of aging. Learn how to structure workouts to maximize results from working out hard, boost benefits to combat the aging process, and lower risk of injury with recovery and mobility efforts.
Desperate for cash, small town cop Joe Crow takes a security job that could cost him his life Joe Crow celebrates his thirty-third birthday in his patrol car, watching for speeders and sniffing fat lines of cocaine. A depressed cop with a faltering marriage, a rotten stomach, and an increasingly expensive drug habit, Crow is just looking for a drink and a poker game when he steps into Birdy’s. Instead, he meets a man who might be able to save his life—or destroy it. He first notices Dr. Nelson Bellwether when the liposuction expert has a chair smashed over his head. A surgeon with a big mouth, a gambler’s personality, and some serious debt to the IRS, he’s on his way to deep trouble, and he’s going to bring Crow along for the ride. Dr. Bellwether needs a bodyguard, and Crow is his man. Pretty soon, this small town cop will wish he had a bodyguard of his own.
A collection of previously unheard-of, incredible tales from the Indiana University Athletics program. For over 125 years, Hoosier athletes and coaches have grabbed headlines with their accomplishments and accolades. Legendary performers and larger-than-life figures have called Bloomington home, and their stories have been passed down through generations. But for every classic tale about a Hoosier athlete, coach, or program, there’s another that’s been forgotten. Until now. After gaining unprecedented access to IU archives and longtime employees, authors John Decker, Pete DiPrimio, and Doug Wilson reveal events and images that were lost for decades. Filled with new and entertaining stories of the people who have made IU Athletics legendary, Unknown, Untold, and Unbelievable Stories of IU Sports is a must-have for any fan. Discover behind-the-scenes stories of: the Olympic Trials featuring Michael Jordan, Patrick Ewing, Chris Mullin, and Steve Alford the infamous 1997 black football jerseys Ernie Pyle’s outlandish automobile polo match to raise funds for the IU marching band J. Moye’s notorious block against Duke the time Sam Bell won the bid for an NCAA track meet—without a facility or even bleachers and many more incredible stories from the renowned IU Athletics program “Unknown, Untold, and Unbelievable Stories of IU Sports is packed with enough rare information that, after reading it, anyone—from the casual fan to the dyed-in-the-wool fanatic—can be a Hoosier sports expert on trivia night.” —Bloom Magazine
This open access book explores a range of new and older systems mapping methods focused on representing causal relationships in systems. In a practical manner, it describes the methods and considers the differences between them; describes how to use them yourself; describes how to choose between and combine them; considers the role of data, evidence, and stakeholder opinion; and describes how they can be useful in a range of policy and research settings. This book provides a key starting point and general-purpose resource for understanding complex adaptive systems in practical, actionable, and participatory ways. The book successfully meets the growing need in a range of social, environmental, and policy challenges for a richer more nuanced, yet actionable and participatory understanding of the world. The authors provide a clear framework to alleviate any confusion about the use of appropriate terms and methods, enhance the appreciation of the value they can bring, and clearly explain the differences between approaches and the resulting outputs of mapping processes and analysis.
This volume provides an overview of key contemporary themes in educational leadership. It focuses on developing professional capacity, organisation improvement and the implementation of change, looking at theoretical frameworks and concepts, recent research studies and case examples of effective practice. The book covers: - leading learning and learner leadership - change processes and distributed leadership - leading professional development for educational contexts. Designed to encourage critical analysis and debate, this volume will be a useful resource for postgraduate and professional development courses in educational leadership and for practitioners. It is a companion to Educational Leadership: Context, Strategy and Collaboration, also published by Sage.
It is 1953. The Korean War is ending. The Eisenhower era is beginning. Patti Page and Frankie Laine sit at the top of the charts. And aspiring cartoonist Michael Devlin, Brooklyn born and bred, is heading south to become a man. Pete Hamill's prose has always been praised for its energy and muscularity. But rarely, if ever, has he achieved the tough-and-tender lyricism and imagistic power of his sensual new novel, Loving Women. When Michael arrives at the U.S. Navy supply base in Pensacola, Florida, he is immediately plunged into a world he's never before encountered or imagined. Sensitive, street-smart, but wildly naive about the sadistic terrors of the service and the bigotry of the Deep South, he thrashes through a baptism of frustration and despair - until he meets Eden Santana. Eden is everything he's ever dreamed of: older, wiser, nonplussed by his ingenuous ways - the perfect instructor for a Catholic virgin in the art of lovemaking, in sexual pleasure, confidence and courage. Though their steamy passion is destined to dissipate, there is no way Michael can prepare himself for the circumstances under which his enigmatic lover disappears. Their heartbreaking parting becomes entwined with frightening secrets about each other, the South and the friends they make along the way. As compelling in narrative drive as it is utterly convincing in mood and tone, Loving Women's cinematic immediacy and haunting storytelling signify Pete Hamill writing at the top of his talent.
F1 Mavericks is the story of the grandest, most influential, and most fondly remembered era in Formula 1 racing as seen through the lens of master motorsports photographer, Pete Biro. The period from 1960 to 1982 saw the greatest technological changes in the history of Formula 1 racing: the transition from front engines to rear engines, narrow-treaded tires, massive racing slicks, zero downforce, and neck-wrenching ground effects—and, of course, a staggering increase in performance and reduction in lap times. In short, the period saw the creation of the modern Formula 1 car. This is also the time when legendary names who defined F1 were out in full force: Jim Clark, Jack Brabham, Dan Gurney, Sir Jackie Stewart, Graham Hill, Niki Lauda, James Hunt, Bruce McLaren, Jody Scheckter. We’ll see and meet all of them. But F1 Mavericks also focuses on the designers and engineers behind the cars—men like Colin Chapman, Sir Patrick Head, Maurice Philippe, Franco Rochhi, Gordon Murray, and many others. We’ll hear directly from many of them, including a foreword from 1978 F1 World Champion, Mario Andretti. Every chapter is a photographic account of key races throughout the period, supplemented with sidebars featuring key designers and technologies, like wings, ground effects, slick tires, turbochargers, and the Brabham “fan” suction car. F1 Mavericks is an international story, and includes loads of information on designs from Japan (Honda), Britain (McLaren, Tyrrell, Cooper, BRM) Italy (Ferrari, Maserati, Alfa Romeo), France (Matra, Ligier, Renault), Germany (Porsche, BMW) and the United States (Eagle, Shadow, Penske, Parnelli). Strap yourself in for the story of the greatest era in Formula 1 racing—it's all here in F1 Mavericks.
Keen to explore a different side of Portland? Like a Local is the book for you. This isn’t your ordinary travel guide. Beyond Portland’s iconic food trucks are hidden comic stores, eclectic dive bars and quirky galleries that locals love – and that’s where this book takes you. Turn the pages to discover: The small businesses and community strongholds that add character to this vibrant city, recommended by true locals. 6 themed walking tours dedicated to specific experiences such as vintage shopping and waterfront walks. A beautiful gift book for anyone seeking to explore Portland. Helpful ‘what3word’ addresses, so you can pinpoint all the listed sights. Compiled by three proud Portlanders, this stylish travel guide is packed with Portland’s best experiences and hidden spots, handily categorized to suit your mood and needs. Whether you’re a restless Portlander on the hunt for a new hangout, or a visitor keen to discover a side you won’t find in traditional guidebooks, Portland Like A Local will give you all the inspiration you need. About Like A Local: These giftable and collectible guides from DK Eyewitness are compiled exclusively by locals. Whether they’re born-and-bred or moved to study and never looked back, our experts shine a light on what it means to be a local: pride for their city, community spirit and local expertise. Like a Local will inspire readers to celebrate the secret as well as the iconic – just like the locals who call the city home. Looking for another guide to Portland? Explore further with our DK Eyewitness guide to the Pacific Northwest.
This bestselling memoir from a seasoned New York City reporter is "a vivid report of a journey to the edge of self-destruction" (New York Times). !--StartFragment-- As a child during the Depression and World War II, Pete Hamill learned early that drinking was an essential part of being a man, inseparable from the rituals of celebration, mourning, friendship, romance, and religion. Only later did he discover its ability to destroy any writer's most valuable tools: clarity, consciousness, memory. In A Drinking Life, Hamill explains how alcohol slowly became a part of his life, and how he ultimately left it behind. Along the way, he summons the mood of an America that is gone forever, with the bittersweet fondness of a lifelong New Yorker. !--EndFragment--"Magnificent. A Drinking Life is about growing up and growing old, working and trying to work, within the culture of drink." --Boston Globe
Indyref: the Scottish Referendum of 2014 in which 84.6% of the Scottish public voted, making it one of the largest voter turnouts in British political history. This book is an inside account of the independence referendum campaign. It captures the highs and lows and twists and turns from a perspective close to the decision-making frontline, but far enough removed to offer a dispassionate and personal perspective of the unfolding events. Wishart takes the reader back to the energy, excitement and drama of the biggest political decision the Scottish people have ever been asked to participate in – a truly immersive experience, with people previously uninterested in political campaigning engaged in trying to win for their respective camp. The referendum changed everything in Scottish political life and its influence is felt in every one of our political institutions, and remains indelibly embedded in our political culture. There is a very real sense that the many promises made around more powers for Scotland, made during the independence referendum by the uk Government, have not been realised. The independence referendum itself may be long concluded, but its impacts, effects and legacy remain very much live. There can be no doubt that many of the constitutional debates that continue to take place today have their origins in the absorbing and beguiling campaign for independence.
A welcome counterpoint to the technopanic that screen time is causing a mental health crisis' Bruce Hood 'A rare mix of trustworthy science, practical advice, and human stories ... I'm going to recommend it to all the parents I know, and keep it handy for reference next time I see a scary headline about how technology is ruining our lives' Timandra Harkness 'Punctures some of the most pernicious myths about our smartphone and screen-dominated lives, while offering good advice about how to improve the time we spend with screens ... a must-read' New Scientist Most of us spend a significant part of the day in front of a screen. Our work and social lives play out through our computers, tablets and phones: on email, social media, video conference calls and gaming servers. But what is all this screen time doing to our health, our sleep, and our relationships? Professor Pete Etchells studies the way we use screens, and how they can affect us. In UNLOCKED, he delves into the real science behind the panic about our alleged device addiction and withering attention spans. Armed with the latest research, he reveals how little we have to fear, and the great deal we have to gain, by establishing a more positive relationship with our screens. That begins with asking ourselves some essential questions about how we use them. Instead of clamouring for us to ditch our devices (before guiltily returning to the same old habits), UNLOCKED is a sustainable, realistic and vital guide to transforming our connection with technology.
Comprehensive, critical and accessible, Criminology: A Sociological Introduction offers an authoritative overview of the study of criminology, from early theoretical perspectives to pressing contemporary issues such as the globalisation of crime, crimes against the environment, terrorism and cybercrime. Authored by an internationally renowned and experienced group of authors in the Department of Sociology at the University of Essex, this is a truly international criminology text that delves into areas that other texts may only reference. It includes substantive chapters on the following topics: • Histories of crime; • Theoretical approaches to crime and the issue of social change; • Victims and victimisation; • Crime, emotion and social psychology; • Drugs, alcohol, health and crime; • Criminal justice and the sociology of punishment; • Green criminology; • Crime and the media; • Terrorism, state crime and human rights. The new edition fuses global perspectives in criminology from the contexts of post-Brexit Britain and America in the age of Trump, and from the Global South. It contains new chapters on cybercrime; crimes of the powerful; organised crime; life-course approaches to understanding delinquency and desistance; and futures of crime, control and criminology. Each chapter includes a series of critical thinking questions, suggestions for further study and a list of useful websites and resources. The book also contains a glossary of the criminological terms and concepts used in the book. It is the perfect text for students looking for a broad, critical and international introduction to criminology, and it is essential reading for those looking to expand their ‘criminological imagination’.
This book covers the remarkable success of a first-generation Polish kid who, at the age of eighteen, enlisted in the United States Air Force during the Korean War. He was one of less than a handful of basic airmen who rose to the rank of four-star general. More importantly, it covers the reincarnation of WW II Air Commandos under the code name of Jungle Jim, as well as US combat air operations from 1961 through 1967 flying obsolete B-26s and the newest jet fighter, the F-4D. Then airman Piotrowski qualified for aviation cadet training and earned his first wings as a navigator and electronic warfare officer (EWO). Following assignments in Korea and Japan, he returned to the United States for pilot training ranking number one in his class and qualifying for jet fighters. He was selected for Project Jungle Jim and became a leading air force expert in conventional weapons and tactics. His flying ability, combat experience, and tactical expertise led to his assignment at the Air Force Top Gun School to instruct air force generals headed for Vietnam on conventional weapons and tactics. Following school and staff assignments, he was selected to command the Fortieth Tactical Group, Aviano, Italy. He led the group for three years, receiving a rating as "Best Wing in the USAF." Following Aviano, he was a special assistant to, and troubleshooter for, General Jones, air force chief. Shortly thereafter, he was selected to build the 552nd AWAC equipped with the E-3A aircraft and bring it to combat status. Next, he commanded Air Defense TAC, where he was selected to review the Desert One failure with five other officers. He provided inside information on how the rescue attempt in Iran unraveled. On another special assignment, he was sent to Saudi Arabia as a special advisor to the Saudi chief of the defense staff with the mission to improve Saudi Air Defense. Following that, then major general Piotrowski went to Oman with a diplomatic portfolio to forge an agreement with the Omni government on joint military training of US and Omani forces. Subsequently, he was assigned to the Tactical Air Command as the director of operations and vice commander. Here he grappled with a number of aircraft-related problems and brought the stealth fighter into the operational inventory. Next, he commanded Ninth Air Force with twelve subordinate wings with roughly one thousand fighter aircraft assigned, with responsibilities for air warfare in support of ground forces in the Middle East. On one of his many visits to Sudan, he stopped an invasion from Ethiopia in one day. He was promoted to the rank of general to serve as the vice chief of the air force. Here he revealed how the JCS operates, as well as inside information on the capture of the Achille Lauro hijackers and the punitive raid on Libya. His last assignment was commanding the North American Aerospace Defense Command (NORAD) and the United States Space Command (USSPACECOM), where he had the opportunity to host and brief senior military members of the Soviet Union and People's Republic of China.
This award-winning anthology of original crime fiction exploring Brooklyn’s many enclaves features new stories by Pete Hamill, Maggie Estep and others. New York’s punchiest borough asserts its criminal legacy with this collection of stories from some of today’s best writers. Brooklyn Noir moves from Coney Island to Bedford-Stuyvesant to Bay Ridge to Red Hook to Bushwick to Sheepshead Bay to Park Slope and far deeper, into the heart of Brooklyn’s historical and criminal largesse. Each contributor offers a new story set in a distinct neighborhood. Many of the stories that first appeared in this volume have garnered critical acclaim, including Pete Hamill’s Edgar Award finalist “The Book Signing”; Ellen Miller’s Pushcart Prize finalist “Practicing”; Pearl Abraham’s Shamus Award finalist “Hasidic Noir”; Arthur Nersesian’s Anthony Award finalist “Hunter/Trapper”; and Thomas Morrissey’s Robert L. Fish Memorial Award-winner “Can’t Catch Me”. Brooklyn Noir also features brand-new stories by Nelson George, Sidney Offit, Neal Pollack, Ken Bruen, Maggie Estep, Kenji Jasper, Adam Mansbach, C.J. Sullivan, Chris Niles, Norman Kelley, Nicole Blackman, Tim McLoughlin, Lou Manfredo, Luciano Guerriero, and Robert Knightley.
Etchells writes eloquently ... A heartfelt defence of a demonised pastime' The Times 'Once in an age, a piece of culture comes along that feels like it was specifically created for you, the beats and words and ideas are there because it is your life the creator is describing. Lost In A Good Game is exactly that. It will touch your heart and mind. And even if Bowser, Chun-li or Q-Bert weren't crucial parts of your youth, this is a flawless victory for everyone' Adam Rutherford When Pete Etchells was 14, his father died from motor neurone disease. In order to cope, he immersed himself in a virtual world - first as an escape, but later to try to understand what had happened. Etchells is now a researcher into the psychological effects of video games, and was co-author on a recent paper explaining why WHO plans to classify 'game addiction' as a danger to public health are based on bad science and (he thinks) are a bad idea. In this, his first book, he journeys through the history and development of video games - from Turing's chess machine to mass multiplayer online games like World of Warcraft- via scientific study, to investigate the highs and lows of playing and get to the bottom of our relationship with games - why we do it, and what they really mean to us. At the same time, Lost in a Good Game is a very unusual memoir of a writer coming to terms with his grief via virtual worlds, as he tries to work out what area of popular culture we should classify games (a relatively new technology) under.
Introduction to Forestry and Natural Resources, Second Edition, presents a broad, completely updated overview of the profession of forestry. The book details several key fields within forestry, including forest management, economics, policy, utilization and forestry careers. Chapters deal specifically with forest regions of the world, landowners, forest products, wildlife habitats, tree anatomy and physiology, and forest disturbances and health. These topics are ideal for undergraduate introductory courses and include numerous examples and questions for students to ponder. There is also a section dedicated to forestry careers. Unlike other introductory forestry texts, which focus largely on forest ecology rather than practical forestry concepts, this book encompasses the economic, ecological and social aspects, thus providing a uniquely balanced text. The wide range of experience of the contributing authors equips them especially well to identify missing content from other texts in the area and address topics currently covered in corresponding college courses. Covers the application of forestry and natural resources around the world with a focus on practical applications and graphical examples Describes basic techniques for measuring and evaluating forest resources and natural resources, including fundamental terminology and concepts Includes management policies and their influence at the local, national and international levels
This sweeping work of cultural history explores a time of startling turbulence and change in the South, years that have often been dismissed as placid and dull. In the wake of World War II, southerners anticipated a peaceful and prosperous future, but as Pete Daniel demonstrates, the road into the 1950s took some unexpected turns. Daniel chronicles the myriad forces that turned the world southerners had known upside down in the postwar period. In chapters that explore such subjects as the civil rights movement, segregation, and school integration; the breakdown of traditional agriculture and the ensuing rural-urban migration; gay and lesbian life; and the emergence of rock 'n' roll music and stock car racing, as well as the triumph of working-class culture, he reveals that the 1950s South was a place with the potential for revolutionary change. In the end, however, the chance for significant transformation was squandered, Daniel argues. One can only imagine how different southern history might have been if politicians, the press, the clergy, and local leaders had supported democratic reforms that bestowed full citizenship on African Americans--and how little would have been accomplished if a handful of blacks and whites had not taken risks to bring about the changes that did come.
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