7.44 x 9.69, wide ruled, lined composition book, 200 pages, for people who love bodybuilding and weightlifting

This is not your run-of-the-mill fitness book. Developed by world-renowned gluteal expert Bret Contreras, Strong Curves offers an extensive fitness and nutrition guide for women seeking to improve their physique, function, strength, and mobility. Contreras spent the last eighteen years researching and field-testing the best methods for building better butts and shapelier bodies. In Strong Curves, he offers the programs that have proven effective time and time again with his clients, allowing you to develop lean muscle, rounded glutes, and greater confidence. Each page is packed with information decoding the female anatomy, providing a better understanding as to why most fitness programs fail to help women reach their goals. With a comprehensive nutritional guide and over 200 strength exercises, this book gets women off the treadmill and furnishes their drive to achieve strength, power, and sexy curves from head to toe. Although the glutes are the largest and most powerful muscle group in the human body, they often go dormant due to lifestyle choices, leading to a flat, saggy bum. Strong Curves is the cure.

★ I confidently declare ★ much like any mathematical operation, that you can control your body and weight completely. ✓ This is your guide to achieving ♥ your perfect body ♥ when nothing else has worked for you. If you've tried everything to attain that ideal physique without success, this is the solution! ⚠ Whoever you are… This book, or booklet, serves as your straightforward scientific and mathematical guide to the perfect body ♥ ⚠ Save yourself years and start enjoying the results now ★ ♥ Proven Formula ♥ The Art and Science of Building Your Dream Body.

This is not a book of magic secrets. Instead, it’s a book that boils away the nonsense, leaving you with the mechanisms that truly drive gains. This book presents my core training philosophies and principles, and the Rep Goal System. Future books will build off these principles, and show you many other workout programs and systems that will help you to build muscle and strength. Never waste a set. That is what this book is about. My lifting philosophy is simple: When you maximize every set, you maximize every workout. When you maximize every workout, you maximize progress. It doesn't get any easier than that, does it? Nothing complicated about this approach, yet it’s not exactly something you hear talked about in the lifting industry every day.

The Olympic runner, actress, filmmaker and writer Alexi Pappas shares what she’s learned about confidence, self-reliance, mental health, embracing pain, and achieving your dreams. NAMED ONE OF THE BEST BOOKS OF THE YEAR BY REAL SIMPLE • “Heartbreaking and hilarious.”—Mindy Kaling • “A beautiful read.”—Ruth Reichl • “Essential guidance to anyone dreaming big dreams.”—Shalane Flanagan • “I couldn’t put it down.”—Adam Grant run like a bravey sleep like a baby dream like a crazy replace can’t with maybe When “Renaissance runner” (New York Times) Alexi Pappas—Olympic athlete, actress, filmmaker, and writer—was four years old, her mother died by suicide, drastically altering the course of Pappas’s life and setting her on a search for female role models. When her father signed his bereaved daughter up for sports teams as a way to keep her busy, female athletes became the first women Pappas looked up to, and her Olympic dream was born. At the same time, Pappas had big creative dreams, too: She wanted to make movies, write, and act. Despite setbacks and hardships, Pappas refused to pick just one lane. She put in a tremendous amount of hard work and wouldn’t let anything stand in her way until she achieved all of her dreams, however unrelated they may seem to outsiders. In a single year, 2016, she made her Olympic debut as a distance runner and wrote, directed, and starred in her first feature film. But great highs are often accompanied by deep lows; with joy comes sorrow. In Bravey, Pappas fearlessly and honestly shares her battle with post-Olympic depression and describes how she emerged on the other side as a thriving and self-actualized woman. Unflinching, exuberant, and always entertaining, Bravey showcases Pappas’s signature, charming voice as she reflects upon the touchstone moments in her life and the lessons that have powered her career as both an athlete and an artist—foremost among them, how to be brave. Pappas’s experiences reveal how we can all overcome hardship, befriend pain, celebrate victory, relish the loyalty found in teammates, and claim joy. In short: how every one of us can become a bravey.

Arnold Schwarzenegger – a bodybuilder-turned-real-estate mogul who turned an undefeated streak at the Mr Olympia contest into an astonishing film career and eight years as the governor of California – is, for many people, the embodiment of the American Dream. From humble beginnings in a small village in Austria, Schwarzenegger has come to symbolise the opportunities that exist for anyone willing to work hard – parlaying success and self-confidence into the influence to shape hearts and minds across the globe. Even today, whether he’s campaigning against climate change or fist-bumping fellow strongmen at his self-titled athletic event, he’s one of the few men on the planet who’s recognisable from his first name alone. Arnold. Fiaz Rafiq uses in-depth interviews with Schwarzenegger’s peers to tell the life story of the one-time Governator, featuring exclusive interviews with his personal and close friends, fellow bodybuilders and training partners, Hollywood co-stars, directors, executive producers, political personalities and journalists – all offering first-hand accounts of the man they know. Together, these voices show new dimensions to the Arnold we all think we know – from the driven young man who brought building into the mainstream to the passionate advocate for political change.