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Speed training-the most essential skill for any sport Whatever the sport, speed is what sets rising stars apart from the rest of the competition. No longer a trait that some have and others want, speed is what makes the difference between first-string starter and a bench-warming backup. Speed-training techniques represent the latest trends in exercise science and knowing what it takes to be fast is the quickest way to get off the bench and into the starting lineup. "Anatomy for Strength and Fitness Training for Speed "takes an in-depth and illustrated look at the most necessary of athletic skills and shows you not only how to achieve greater bursts of speed but also its' effects as you push yourself to outpace the competition. Gain the edge over the opposition Get the ultimate inside look at what happens to your body during speed-training, along with plyometric and agility exercises, general lower-body and core development, and stretching activities-each accompanied by a four-color illustration highlighting which muscles are being worked and how. Focus on Primal Pattern (R) Movement and gait improvement for precise and effective results Develop a year-round custom conditioning program perfect for your needs and goals Increase and maintain speed in any sport with the help of 90 full-color anatomical illustrations detailing engaged muscles If you have the need for speed, then "Anatomy of Strength and Fitness Training for Speed "gives you everything you need to know to utilize and sustain speed the smart way.
See How Your Muscles Work Before You Work Your Muscles "Anatomy for Strength and Fitness Training for Women" provides magnificent visual insight into what happens to your muscles when you exercise. You'll be able to isolate specific muscle groups and design the most targeted program possible. "Anatomy for Strength and Fitness Training for Women" gives you: 100+ muscle-by-muscle illustrations for an inside look at how exercise affects your muscles 70+ exercises--ranging from free weights to machines to yoga and aerobics--that will sculpt your entire body and will give you a sexy chest, toned arms and legs, slimmer hips, a strong back and shoulders, and flat abs Tips for good form to maximize safety and effectiveness Expert commentary on each exercise, covering everything from history to cautions and benefits Specific exercise programs for muscle tone and strength A difficulty rating for every exercise, ranging from beginner to advanced
Ann Lovejoy's Organic Garden Design School: A Guide to Creating Your Own Beautiful, Easy-Care Garden
This new paperback edition of Ann Lovejoy's spectacular organic gardening book brings a lifetime's worth of experience and knowledge from one of this country's leading gardening experts. In it she shows readers how to apply her organic design principles to any site, large or small, to create healthy, self-sufficient gardens that are easy to care for, ecologically sound, and enduringly beautiful.
Keeping chickens--even for city dwellers is a trend that just keeps on growing. With this book, today's modern farmer will find plans and construction techniques for making seven different chicken coops, fun chicken facts, and recipes for eggs. Experienced farmer, woodworker, and author Chris Gleason's hip eye for design, combined with sound woodworking techniques make the coops both attractive and sturdy. Practical information such as how to properly size a coop and how to source reclaimed materials is included. Don't miss the authors "tour de coop" where he visits coops from other backyard farmers to find out why they keep chickens and what lessons they have to share with others interested in doing so.
Over 500,000 copies of this useful book have been sold in the first nine printings. This new second edition contains new graphics, the latest information on composting and household refuse, and descriptions of the most current tools available to help readers get started with their own composting program.
"This book won't make you rich, and it won't make your work go away. What it will do, if you have a desire to improve your efficiency, is help you get organized so that you can get done what needs to be done and go on to other things. The most satisfying reward of getting control is that it builds self-esteem, which in turn cultivates energy, enthusiasm, and happiness. Nothing breeds success like success."--Bonnie McCullough The essential guide for getting control of your home. A time-management book for the whole family. Newly revised and updated edition * Training you kids to take care of the house * Easy ways to create more storage space * Time-saving secrets of a professional cleaner * How to create a kitchen of convenience * Conquering the dishes, mending, laundry "Bonnie's Household Organizer" is an essential handbook for anyone-- mothers, fathers, students, roommates, or working singles-- who wants to get organized at home. More than a collection of helpful hints or cleaning techniques, this remarkable book offers workable "systems" of organization. It begins by showing how to apply proven principles of time management to the home, moves through work habits, shelving suggestions, methods for training children to work, and ways to save money (especially on food), to the basic problem-solving process as it applies to home problems. Each chapter ends with practical suggestions for applying the ideas and techniques to your particular circumstances. Whether you live in a twelve-room home or a studio apartment, have seven children, or a roommate who never cleans up, you'll find immediate help and direction in Bonnie's clear, practical, enthusiastic advice.
Harness the wind to generate clean, safe, and reliable energy "Build Your Own Small Wind Power System" focuses on the untapped potential for small wind power closer to home. This hands-on guide shows you how to install a grid-connected, residential-scale, wind power system. You'll get step-by-step details on the "how to" basics of getting your own systems up and running, including how to evaluate your site for wind power potential, getting permits, and financing it. You'll also find out how to help promote more wind-friendly public policies, from local permitting and zoning to working with local utilities. The book serves as a valuable toolbox to help you get things done and make a difference. The final chapters analyze the breakthroughs in wind technology that are just around the corner, as well as provide a list of resources. "Build Your Own Small Wind Power System" Lays out the basic science of wind energy Discusses the technical aspects of small wind, including demonstrating how to evaluate a site, how to get permits, the major components of the system, and exactly how to set it up and connect it Shows you how to overcome zoning hurdles, take advantage of available tax credits and governmental incentives, and work with your existing utilities to get the most out of your wind system Offers a global perspective, with sources and cases from around the world Covers all the technical aspects of wind power--including height, lot size, aesthetics, sound, property values, insurance, installation, and potential of structural/electrical failure Filled with practical details: Wind Power Basics; Why Wind Power is Soaring; Intro to Wind Science; Nuts and Blades; Install Your Own Small Wind Power; How to Evaluate Your Site for Wind; How to Get the Permits to Install Small Wind Power; Financing Small Wind Power; Let's Build One; How to Connect Your System; Make Your Community Small Wind Power Friendly; Overcoming Zoning Hurdles; Working with Your Utility; Tapping into Green Power Markets; What's Around the Corner; The Future of Wind Power; Resources
Easy-to-care-for, productive, inexpensive, and full of personality, chickens are popping up in backyards throughout the country--in the suburbs, rural towns, and even on city plots. All it takes to keep a small flock is a bit of land and a properly designed coop. Just like houses, chicken coops come in all sizes and styles to meet the needs of any chicken family. Author Judy Pangman has combed the country identifying the top chicken coop designs, from utilitarian to high-style. The result is this ultimate collection of 45 building plans that are sure to meet the needs of any chicken owner. The featured designs include basic easy-to assemble hoop houses, A-frames, and multi-storied wooden structures, as well as larger models for small commercial farms. There are also a variety of moveable coops that can be rotated around the yard, and low-budget coops constructed from found and repurposed materials. Pangman shares inspirational and instructive stories about the participating coop designers/ builders. Enthusiastic communities of chicken-keepers have organized chicken tours in cities such as Seattle, highlighting the fun and fantastic imagination of some coop architect/builders. There are designs echoing the house styles of the neighborhood, as well as the most contemporary trends in architecture. Building a chicken coop offers a great outlet for any would-be architect who wants to stick to the miniature, scaled-down building A 16-page color section shows detailed photos of many of the featured coop plans, as well as some amazing kits and one-of-a-kind coops built from recyclables. With its comprehensive building plans and chicken-laden stories, "Chicken Coops" is sure to inspire a sunny-side-up, no-yolks-barred attitude in all chicken owners who dream of building a bigger, better coop to house their flock.
Choosing local, organic foods benefits your health and the planet's. But "how" you cook is as important as what you cook: cooking itself is an under-reported yet substantial greenhouse gas creator. Now, Kate Heyhoe shows you how to think like an environmentalist in the kitchen. Without changing your politics or completely disrupting your routine, you can reduce your impact on the planet by rethinking how you cook, shop, and consume food. Using your favorite recipes, you can bake, broil, and grill in greener ways, saving fossil fuels and shrinking your "cookprint."
We are what we eat, but we also are what we use to clean our homes, pamper our skin, and decorate our rooms, according to Renee Loux, accomplished raw food chef, award-winning author, and host of Fine Living TV'"s Easy Being Green." In her new book, " Easy Green Living," she applies her whole-foods philosophy to home, garden, and beauty routines.Renee Loux demonstrates that being green at home is easy, affordable, and better in every sense of the word. She discusses the daily choices we face that can keep the home, personal care, and beauty routines free of toxins. She exposes the dirt on cleaning products and common hazardous ingredients and reveals her recommendations for greener options, including her "Green Thumb Guides" for choosing non-toxic, eco-smart, and human-friendly products. Peppered with compelling and inspiring facts, "Easy Green Living" is full of "5 Step" lists, products and recipes for green cleaning, helpful charts, safer choices for every room, and inspirational advice so we can save the planet--one cleaning spritz at a time. As recent special issues of "Vanity Fair," "Time," "Newsweek," and other major publications have demonstrated, going green is an idea whose time has come. Whether addressing big-picture topics like renewable energy, or offering simple suggestions for everyday living, this complete lifestyle guide shows that healthier choices don't mean a radical or complicated life change--it is, after all, easy to be green.
Emergency Food Storage & Survival Handbook: Everything You Need to Know to Keep Your Family Safe in a Crisis
Always Be Prepared What if your life was disrupted by a natural disaster, food or water supply contamination, or any other type of emergency? Do you have the essentials for you and your family? Do you have a plan in the event that your power, telephone, water and food supply are cut off for an extended amount of time? What if there were no medical or pharmaceutical services available for days, weeks, or months? How prepared are you? With this guide by your side, you and your family will learn how to plan, purchase, and store a three-month supply of all the necessities--food, water, fuel, first-aid supplies, clothing, bedding, and more--simply and economically. In other words, this book may be a lifesaver. Inside you'll find 10 steps to an affordable food storage program plus how to: -Prepare a home "grocery store" and "pharmacy" -Use what you store and store what you use -Store water safely and provide for sanitation needs -Create a first-aid kit, car kit, and 72-hour emergency kit for the whole family -And many more invaluable hints and tips "This clear, concise, step-by-step program is not only affordable and doable, it's essential in these uncertain times. Now, everyone from apartment dwellers to basement owners can store a three-month supply of the essentials, including peace of mind " -- Joni Hilton, author of "Once-a-Week Cooking Plan" and "Cooking Secrets My Mother Never Taught Me"
Residential consumption represents nearly one quarter of North America's total energy use and the average homeowner spends thousands of dollars a year on power bills. To help alleviate this problem, "Energy-Wise Landscape Design" presents hundreds of practical ways everyone can save money, time, and effort while making their landscapes more environmentally healthy, ecologically rich, and energy efficient. Combining general guidelines with tips, techniques, and actions, this fully illustrated guide explains the many opportunities our landscapes provide for conserving energy. Readers will learn how to: Lower a home's heating and cooling costs Minimize fuel used in landscape construction, maintenance, and everyday use Choose landscape products and materials with lower embedded energy costs Make a positive difference without a major investment or change in lifestyle Intended for homeowners, gardeners, landscape professionals, and students, the design ideas in this book will work in every type of setting--large or small, hilly or flat, urban or rural. Written in non-scientific language with clear explanations and an easy conversational style, "Energy-Wise Landscape Design" is an essential resource for everyone who wants to shrink their energy footprint while enhancing their property and adding value to their home. Sue Reed is a registered landscape architect and a specialist in ecological landscape design who has helped hundreds of homeowners create comfortable, livable, and beautiful landscapes that save energy. She is also an experienced writer and teacher whose work specifically focuses on environmentally sound, energy-efficient, and sustainable landscape design.
If you love the joys of eating home-garden vegetables but always thought those joys had to stop at the end of summer, this book is for you. Eliot Coleman introduces the surprising fact that most of the United States has more winter sunshine than the south of France. He shows how North American gardeners can successfully use that sun to raise a wide variety of traditional winter vegetables in backyard cold frames and plastic covered tunnel greenhouses without supplementary heat. Coleman expands upon his own experiences with new ideas learned on a winter-vegetable pilgrimage across the ocean to the acknowledged kingdom of vegetable cuisine, the southern part of France, which lies on the 44th parallel, the same latitude as his farm in Maine. This story of sunshine, weather patterns, old limitations and expectations, and new realities is delightfully innovative in the best gardening tradition. "Four-Season Harvest" will have you feasting on fresh produce from your garden all through the winter.
It's all about back to basics: consumers are rejecting "consumption "and looking for more and more ways to reconnect with the earth, the community, and their food sources. Many people who have tried keeping chickens, toyed with turkeys, or even just fantasized about converting their quarter-acre suburban yard into a pasture has no doubt wondered: What about goats? I don't live on a farm--how do these lively, intelligent creatures fit into my life? "Get Your Goat," " "is a comprehensive, engaging way to answer all your questions about keeping goats, as backyard farm animal or even as a pet. "Get Your Goat "is a complete handbook for keeping all breeds of goats on smaller acreage. It includes essential information on the nuts and bolts of goat behavior; an extensive breed guide that teaches you how to make the best choice of breed for your lifestyle; fencing and housing; health and wellness; whether to raise goats for product (milk, meat, fiber) or for companionship; and more . . . written for the new goat keeper, with all the right questions in mind
Green Beauty Recipes: Easy Homemade Recipes to Make Your Own Organic and Natural Skincare, Hair Care and Body Care Products
Learn insider secrets to making your own organic and natural skincare, hair care, and spa products. You will learn which vegetable oils, herbs, floral waters, essential oils, plant-based emulsifiers, and natural preservatives to use, how to pack and label your own beauty products, and how to store them safely. The book contains more than 250 recipes and step-by-step techniques used by the author, holistic nutritionist Julie Gabriel (THE GREEN BEAUTY GUIDE) to create her own organic skincare line, Petite Marie Organics. Free of artificial ingredients and based on traditional beauty wisdom, recipes and advice in this book are easy to follow and cost very little to prepare. Practical, straightforward, and fun, these recipes are equally suitable for green beauty enthusiasts as well as professional beauty practitioners. After reading this book, you will be able to create your own creams, lotions, cleansers, toners, masks, hair treatments, sun protection and baby care products. Facial cleansers, moisturizers, anti aging serums, sun protection lotions, hair treatments, and even deodorants can be prepared easily at home using only natural, easily available ingredients. In just minutes, you will be able to prepare a green, organic beauty product at a fraction of a cost of conventional chemical brew. You can pamper yourself head to toe with luxurious hair masks, deep cleansing home facials, aromatic massage oils, nourishing body lotions, and age-rewinding moisturizers in the most natural, luxuriously green way
Green Home Improvement: 65 Projects That Will: Cut Utility Bills, Protect Your Health, Help the Environment
In a tight economy, this book offers clear financial benefits: Helps homeowners immediately cut their utility bills. Fits with the trend toward smaller home improvements most of the projects require only a modest investment. Gives readers an edge when they sell their homes buyers are especially looking for energy-efficiency, but they're also tuned into green health and environmental concerns. The books projects range from quick, easy, low- or no-cost tasks like insulating a water heater, sealing foundation cracks, or painting with insulating paint to bigger-ticket items such as installing a new energy-efficient heating system, windows, or green flooring. For each project, readers will learn: the steps required; material and installation options; what the improvement will cost; payback in savings on utility bills; health, comfort, and environmental benefits. More than 65 Go Green tips highlighted throughout the book give readers ideas for quick, easy, and often low- or no-cost things they can do, right away, to make their homes and lifestyles greener. Projects include: Green flooring & paint options Environmentally friendly cabinetry & countertops Whole-house insulation & weather-stripping High-efficiency heating & cooling Water conservation Efficient lighting, appliances & plumbing fixtures including Energy Star and WaterSense models Solar electric and water heating systems Eco-friendly roofing & siding Energy-efficient windows, doors & skylights Green materials for patios, walkways & driveways Landscaping & irrigation for water conservation and energy.
"Exceptionally comprehensive . . . a joy to read."--Hobby Greenhouse Association The most comprehensive book on greenhouse gardening available today. Shane Smith draws on his more than twenty years' experience to explain everything you need to know to establish a charming and productive greenhouse.
Grow your own during the chilly days of winter-and you'll be sure of putting the freshest, tastiest produce, packed with goodness, on your kitchen table. This easy-to-follow book covers all the basic techniques, from preparing soil to using cloches and containers to dealing with pests and diseases. Four chapters focus on roots, legumes, green vegetables, and herbs and fruits, and include a monthly sowing and harvesting chart, nutritional information, recipes, storage ideas, and more.