The reigning Ms. National Fitness USA offers a flexible new way to work-out in the first exercise guide to combine weight training and aerobic fitness in a unique program that allows choice of exercise.

Perfect for those who want a total body and mind workout.

With so many diets and programs to choose from, finding the right nutritional path can be challenging. Many modern diets are rooted in misrepresented science, rely heavily on supplements, or are just simply not sustainable in the long term. World’s Strongest IFBB Pro Bodybuilder Stan Efferding and Dr. Damon McCune have partnered to bring you a program that sets the confusion aside and puts you on the path to weight loss, better performance, and overall better health, today. The Vertical Diet provides practical nutrition and lifestyle solutions that are simple, sensible, and sustainable. Stan and Damon provide a specific plan and comprehensive tools that will help you develop a greater understanding of which foods are nutrient-dense and digested easily and efficiently for maximal health benefits. With example menus and easy-to-follow recipes, The Vertical Diet takes all the guesswork out of what to eat and when. You will also learn how to build a daily checklist of healthy behaviors to follow to support your long-term success on the program. The Vertical Diet is complete with: A selective (not restrictive) dietary plan that’s rich in easy-to-digest carbs and proteins Recommendations for lifestyle changes that address everything from ways to boost metabolism to better sleep hygiene Personal testimonials from Vertical Diet clients; data from scientific sources; references to experts in the field, and actionable tools such as calorie calculators, shopping lists, and recipes to help explain these concepts Stan and Damon’s Compliance Is the Science method to help you establish the motivation and mindset for lifelong success What you learn in these pages will allow you to make informed decisions about your diet and will enable you to approach the dieting process from a total-body perspective. Whether you are a performance athlete, a weekend warrior, or simply looking to take a step toward better health, look no further than The Vertical Diet.

Award-winning fitness expert Joyce Vedral--author of Now or Never and The 12-Minute Total-Body Workout--offers an age-fighting plan to tone muscles and burn off fat.

The #1 Bestselling Fitness Book from International Fitness Instructor Sean Vigue! Sean has helped millions of guy of all ages and fitness levels become stronger and healthier with Pilates...why not YOU? This all fitness levels, easy to follow total Pilates training manual includes 35 dynamic Pilates mat exercises (only your body weight is needed. No equipment necessary.) complete with color photos, descriptions and add-ons/modifications so you'll get a great workout no matter your age or fitness level. There's also 6 complete Pilates workouts (beginner, intermediate, advanced, hard abs, strong back, athletic training) so you can get moving right away and reaping the many benefits of adding Pilates to your life: strength, control, endurance, flexibility, massive core strength, agility, focus and pure POWER. You can also train directly with Sean as all of the 6 workouts have been filmed and added to his popular YouTube channel with links in the book. It's always Sean's goal to make getting in incredible shape as convenient, effective and fun as possible. Never underestimate the importance of cross training (combining of various exercises and workouts to work various parts of the body) so Sean has included an exclusive training program (link provided) which includes 10 different diverse and challenging workouts from Power Yoga to Cardio Core. You will never get bored with your workouts! Pilates is the perfect stand alone workout or can be added into your current routines. It's super convenient and can be done anywhere and anytime according to your schedule and will dramatically enhance your performance on every level, for EVERY sport and EVERY activity....Pilates has you covered!

"Carlton fans adored him for his ability to win games off his own boot; opponents admired him for his seemingly superhuman feats. And today, AFL coaches still scour the fields for rookies of his ilk. But there's only one Anthony Koutoufides. For sixteen years, Kouta's name echoed throughout the stands. His one-handed pick-up brought him to the attention of his coach, but his strong mark, beautiful kick and sheer athleticism won over all the fans. A premiership player and twice All-Australian, Kouta certainly found success but his career wasn't always a fairytale. Chronic injuries restricted his game, personal tragedy left him reeling and when he was made captain, he had to lead the club through some of its darkest days. To farewell the game, Kouta tells all the pressures of mounting expectation, club politics, drug allegations and the changing face of football. He recounts his journey from the early days in Lalor to the big lights and pay packets of a national league, where controversy pops up at the slightest provocation. Insightful and entertaining, Kouta is a candid look at our beloved game from perhaps the greatest player of his era."--Provided by publisher.

The author of the bestselling Now or Never offers readers a total fitness program that tightens, tones and shapes the entire body in only 12 minutes a day, without the use of expensive gym equipment.