Taller Slimmer Younger

A full-color, step-by-step guide to get fit, prevent injury and end pain using your foam roller Foam rolling is not just a fad; if you’re active in sport or work out regularly, you know how crucial it is to keep your muscles limber and pain-free to stay active and mobile. As a form of Myofascial Release Therapy, foam rolling is an effective technique for unlocking your tight muscles and restrictive myofascial connective tissue. Foam rolling helps increase your overall body mobility and joint range of motion, decreases pain and shortens recovery times—and it generally supercharges your body to reap the benefits of your active lifestyle! Written in an easy-to-follow, no-jargon style by NFL physical therapist and trainer for 26 years Mike Ryan, Foam Rolling For Dummies shares proven roller tips usually reserved for professional athletes to help you quickly restore healthy harmony between your muscles and joints. Once you know the science behind foam rolling, you’ll understand how to use specific body-rolling techniques to address specific problems and goals, whether they’re eliminating painful muscle trigger points, loosening tight fascia, improving body flexibility, or just relaxing muscles faster after a workout. Enhance athletic performance Improve injury prevention Learn rapid roller techniques Manage fibromyalgia Reduce soft tissue injuries Understand your myofascial system Reduce painful muscles Whether you want to maximize your fitness program, manage your muscle pain or pursue other health goals, this guide puts on a roll for an enhanced body—and an enhanced life.

From the A-list bodyworker, trainer, and alignment expert dubbed “the body whisperer” by Goop comes Taller, Slimmer, Younger—a powerfully simple daily foam roller routine to help you sculpt longer, leaner muscles, stand an inch taller, look ten pounds slimmer, and renew your body and mind. Are you ready to roll? ALIGN YOUR BODY, ALIGN YOUR LIFE There’s a new buzzword in the fitness world: fascia. It’s the connective tissue that wraps around your muscles and organs and helps keep everything in place. But in our increasingly busy and often stressful lives, tension and toxins are often stored within our fascia, resulting in serious long-term consequences including poor posture, excess weight, acute anxiety, and chronic pain. Fitness and alignment expert Lauren Roxburgh—who has worked with such stars as Gwyneth Paltrow, Gabby Reece, Melissa Rauch, and Baron Davis—has the solution to keep your fascia supple, flexible, and strong. Using only a foam roller, you can reshape and elongate your muscles for a leaner, younger look, while also releasing tension, breaking up scar tissue, and ridding yourself of toxins. In just fifteen minutes a day, Roxburgh’s 21-day program will guide you through a simple series of unique rolling techniques that target ten primary areas of the body, including the shoulders, chest, arms, legs, hips, butt, back, and stomach. The result is a healthy, balanced, aligned body that not only looks but feels fantastic. Advance praise for Taller, Slimmer, Younger “As an athlete with a lifelong passion for fitness and wellness, I am always looking to get an edge in my body, and Lauren Roxburgh has helped me do just that. Lauren’s philosophy will rejuvenate your body and spirit, helping you look and feel lighter and brighter, reducing stress and tension, while dramatically improving your stance in your body and also in your life!”—Gabby Reece, U.S. beach volleyball champion “This book is sure to become the body bible for anyone who wants to live a healthy, fit, and balanced life.”—Melissa Rauch, actress, The Big Bang Theory and True Blood “Lauren’s method has rejuvenated my spirit, giving me more energy and strength, which has allowed me to perform better on and off the court.”—Baron Davis, two-time NBA all-star “Lauren’s method sculpts the body’s soft tissues, slimming and streamlining whatever part you work. She’s a ‘body whisperer!’”—Goop “If you’ve never tried foam rolling, I highly recommend it. [Lauren Roxburgh’s] program is designed to improve posture, release tension and stress, activate and strengthen the core, and heal from the inside out. When I was a model, I used a foam roller to lengthen my muscles. I’m so excited to get back into it once I give birth! Oh, and Goop dubbed her ‘The Body Whisperer.’ Enough said.”—MollySims.com

Manage everyday pain with this effective, trainer-approved program that uses resistance stretching to increase strength, release tension, rejuvenate tissues—and much more. This accessible guide gives step-by-step instructions for people who feel tight or older than they should, people with poor posture, athletes who want to boost their performance, and those who want something more than conventional stretching. This book provides you with many different stretches for the whole body including the hands and feet, as well as routines for specific goals such as improving posture, helping office workers stay healthy, stretching the back, and more. Even those with sedentary lives will see and feel a difference, with just 10-20 minutes of stretching yielding benefits that may last the whole day. Many of us are limited in our movements, hunched over, or tight. Ideally, we would move in a variety of ways throughout the day, keeping our bodies fresh and youthful. However, office jobs and sofas can lead to bodies that are imprisoned in a cage of tension, whose tissue is dehydrated and stuck together, with some areas that are very weak or tight. Normal stretching is not strong enough to break us out of that state. When we tense our bodies and move through that tension, we engage the fascia and recondition it into a more youthful state, restoring great posture, elasticity, and power.

In Yoga for Healthy Feet, Donald Moyer shares his insights into working with the feet and ankles gained through forty years of teaching yoga. This book includes: • Anatomy and architecture of the feet, as understood from a yogic perspective • Principles for aligning and balancing the feet • Suggestions for addressing common problems, such as foot cramps, sprained ankles, hammer toes, bunions, and plantar fasciitis • Descriptions of twenty-five poses that most concern the feet, with an emphasis on standing poses and sitting poses • The use of props such as blocks, straps, and wedges to support the feet and alleviate discomfort • Practice sequences for developing awareness, straightening toes and arches, improving balance, and supporting your ankle joints

Achieve new levels of fitness in just minutes a day with high intensity interval training (HIIT) workouts...tabata style! A long-time favorite of athletes looking to reach their peak and stay competitive, high intensity interval training (HIIT) burns body fat with more efficiency than any other method. By pushing your body close to its exercise limits for very brief periods, HIIT achieves real results in improving both cardiovascular and respiratory functions. Requiring less time than any other method of fitness, tabata, a form of HIIT, is now acknowledged to be the single most advantageous form of exercise for any number of fitness goals. Tabata lets you push your body to its physical limits—getting the results you want while avoiding stress-based injuries and unwanted setbacks. Requiring little to no equipment, tabata is as affordable as it is effective. The Tabata Workout Handbook lets you tailor the intensity of your workout to your starting ability. And since each movement only takes 4 minutes to complete, tabata is perfect for any schedule! The Tabata Workout Handbook includes: • Over 100 tabata routines, with endless possible variations • Weighted tabata workout drills, letting you work tabata into any strength-building program • Detailed, easy-to-understand exercise descriptions to help you master each tabata movement • Tips on how to best supplement your existing workout regimen, letting you customize your tabata experience to fit your needs • Tabata Tracker journal pages to help you keep track of your progress Whether you’re looking to intensify an existing workout, increase your fitness results, or overcome your personal fitness plateau and reach new heights, The Tabata Workout Handbook shows you how!

Look ten years younger and ten pounds thinner . . . and free yourself from those nagging aches and pains with the help of this book. Illustrations.

What happens when a young woman is accidentally caught up in a dangerous murder investigation, having merely been in the wrong place at the wrong time? Lacey Farrell, a rising star on the Manhattan real estate scene, is witness to a murder - and to the final words of the victim. The dying woman is convinced her attacker was after her dead daughter's journal, which Lacey gives to the police, but not before making a copy for herself. It's an impulse that later proves nearly fatal. Placed in the witness protection programme and sent to live in Minneapolis, Lacey must assume a fake identity, at least until the killer can be brought to trial. There she meets Tom Lynch, a radio talk-show host whom she tentatively begins to date - until the strain of her deception makes her break it off. Then she discovers the killer has traced her whereabouts. Armed with nothing more than her own courage and clues from the journal, Lacey heads back to New York determined to uncover who is behind the deaths of the two women… before she is the next casualty. A terrifyingly chilling bestseller from the internationally adored author of DADDY'S LITTLE GIRL

The eleven stories and one novella of Mother Box, and Other Tales bring together everyday reality and something that is dramatically not in compelling narratives of new possibilities. In language that is both barb and bauble, bitter and unbearably sweet, Sarah Blackman spins the threads of stories where everything is probable and nothing is constant. The stories in Mother Box, and Other Tales occur in an in-between world of outlandish possibility that has become irrefutable reality: a woman gives birth to seven babies and realizes at one of their weddings that they were foxes all along; a girl with irritating social quirks has been raised literally by cardboard boxes; a young woman throws a dinner party only to have her elaborate dessert upstaged by one of the guests who, as it turns out, is the moon. Love between mothers and children is a puzzling thrum that sounds at the very edge of hearing; a muted pulse that, nevertheless, beats and beats and beats. In these tales, the prosaic details of everyday life—a half-eaten sandwich, an unopened pack of letters on a table—take on fevered significance as the characters blunder into revelations that occlude even as they unfold.

A WWII-era Welsh barmaid begins a secret relationship with a German POW in this “beautiful” novel by the author of A Lie Someone Told You About Yourself (Ann Patchett). Longlisted for the Man Booker Prize Set in the stunning landscape of North Wales just after D-Day, this critically acclaimed debut novel traces the intersection of disparate lives in wartime. When a prisoner-of-war camp is established near her village, seventeen-year-old barmaid Esther Evans finds herself strangely drawn to the camp and its forlorn captives. She is exploring the camp boundary when an astonishing thing occurs: A young German corporal calls out to her from behind the fence. From that moment on, the two begin an unlikely—and perilous—romance. Meanwhile, a German-Jewish interrogator travels to Wales to investigate Britain’s most notorious Nazi prisoner, Rudolf Hess. In this richly drawn and thought-provoking “tour de force,” all will come to question the meaning of love, family, loyalty, and national identity (The New Yorker). “If you loved The English Patient, there’s probably a place in your heart for The Welsh Girl.” —USA Today “Davies’s characters are marvelously nuanced.” —Los Angeles Times “Beautifully conjures a place and its people, in an extraordinary time . . . A rare gem.” —Claire Messud, author of The Woman Upstairs “This first novel by Davies, author of two highly praised short story collections, has been anticipated—and, with its wonderfully drawn characters, it has been worth the wait.” —Booklist, starred review