Product Description

An efficient, balanced system that maximizes Weight training workout results-no matter what your level

Weight Training by Design is the first introduction to a groundbreaking new weight-training program. Whether you’re a beginner or have years of experience, the BAM Superset™ system (Balanced Antagonistic Muscles) is a technique that works opposing muscle groups to save time, prevent injury, and build strength faster. In addition to explanations of correct exercise techniques, this book provides essential information on cardiovascular training, diet, rest, stretching, and posture.

“I believe this book will become a common staple in all fitness and weight room facilities.” -Eric McCarty, M.D., Chief, Sports Medicine & Shoulder Surgery, University of Colorado School of Medicine, Head Team Physician, University of Colorado

About the Author

Dale Greenwald is an exercise physiologist and certified strength and conditioning specialist. Erik Miller is a certified personal trainer with a strong background in human anatomy. Both authors live and train in Boulder, Colorado.

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This relatively thin book (<400 pages) is full of contents, obviously resulting from many years of analog design experience (and the author give them out without any reservations). It includes engineering details like fully diff amp designs for sigma delta conversion, simulation techniques of a high multiplication ratio PLL, or serial-addressing RAM array. For project managers (and boss), “Sandbox” has useful and up-to-date materials like price info of typical wafer and photo-mask sets (pretty accurate), and some other useful thoughts (especially in chapter 3: Economics).

Last chapter “Odds and Ends” is also so unique: “There are always dangling subjects…which don’t fit in anywhere else, so I’ve reserved this chapter for sweeping up the floor and making use of what I find…” Read that chapter carefully, and you may save 2 – 3 mask sets that may cost tens of hundred thousand dollars.

Summary: For low-noise mix-signal design project reference, “Sandbox” is even more useful than Jacob Baker’s book, or Hastings’ “art of analog layout”. Recommended to read together with Johan Huijsing’s design series together.

Product Description

Discover How to Design, Build, and Optimize Customized Mixed-Signal Integrated Circuits for a Wide Variety of Uses

Both inspirational and practical, ASIC Design in the Silicon Sandbox offers electronics engineers a hands-on guide to mixed-signal circuits and layouts. The book provides a detailed roadmap for designing and building custom circuits that are optimized for target devices, providing enhanced functionality and lowered cost in finished products.

Written by circuit design expert Keith Elliott Barr, this complete resource covers everything from design and optimization methods to standard cell layouts to packaging and testing. Readers will find easy-to-apply information on peripheral circuits; specialty logic structures and memory; logic, binary mathematics, and processing; converters and switched-capacitor techniques; and much more. Filled with hundreds of helpful illustrations, ASIC Design in the Silicon Sandbox features:

• A wealth of full-color standard cell layouts
• Multiple approaches to amplifier, oscillator, bandgap, and other analog functions
• Down-to-earth information on integrated circuit fabrication costs
• Real-world advice on designing and optimizing custom integrated circuits
• Practical examples of how to think through new design concepts
• Step-by-step guidance on entering the fabless semiconductor industry

Inside This Cutting-Edge IC Design Reference

- The Sandbox – Fabs and Processes – Economics – Design Tools – Standard Cell Design – Peripheral Circuits – Specialty Logic Structures and Memory – Logic, Binary Mathematics, and Processing – Analog Circuits: Amplifiers – The Bandgap Reference – Oscillators, Phase Locked Loops, and RF – Converts and Switched-Capacitor Techniques – Packaging and Testing – Odds and Ends

From the Back Cover
DISCOVER HOW TO DESIGN, BUILD, AND OPTIMIZE CUSTOMIZED MIXED-SIGNAL INTEGRATED CIRCUITS FOR A WIDE VARIETY OF USES

Both inspirational and practical, ASIC Design in the Silicon Sandbox offers electronics engineers a hands-on guide to mixed-signal circuits and layouts.The book provides a detailed roadmap for designing and building custom circuits that are optimized for target devices, providing enhanced functionality and lowered cost in finished products.

This complete resource covers everything from design and optimization methods to standard cell layouts to packaging and testing.Readers will find easy-to-apply information on peripheral circuits; specialty logic structures and memory; logic, binary mathematics, and processing; converters and switched-capacitor techniques; and much more.Filled with hundreds of helpful illustrations, ASIC Design in the Silicon Sandbox features:

• A wealth of full-color standard cell layouts
• Multiple approaches to amplifier, oscillator, bandgap, and other analog functions
• Down-to-earth information on integrated circuit fabrication costs
• Real-world advice on designing and optimizing custom integrated circuits
• Practical examples of how to think through new design concepts
• Step-by-step guidance on entering the fabless semiconductor industry

INSIDE THIS CUTTING-EDGE IC DESIGN REFERENCE:
* The Sandbox * Fabs and Processes * Economics * Design Tools * Standard Cell Design * Peripheral Circuits * Specialty Logic Structures and Memory * Logic, Binary Mathematics, and Processing * Analog Circuits: Amplifiers * The Bandgap Reference * Oscillators, Phase Locked Loops, and RF * Converters and Switched-Capacitor Techniques * Packaging and Testing * Odds and Ends

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What I particularly like about the book is the emphasis it gives to correction of bodily alignment and posture. This is the most important aspect of weight training and of any exercise activity bar none. After all if a sport or exercise activity is not done correctly with correct muscle activation patterns then it is best not to proceed at all.

There is a major criticism with this section however. The tests provided are sufficient to identify any aspects of posture and muscle activation that need correction. If you can afford it however or know of someone experienced in the area then it is probably best to get an external opinion when performing these tests. We tend to fool ourselves when it comes to judging our abilities.

If corrective action needs to be taken then the exercises prescribed, while useful and relevant, are not sufficient. It is probably best to get the advice of a good physio, physical therapist, chiropractor, podiatrist or rolfer. Corrective action takes a long time to have an effect and should be continued when you move on to the other sections of the book.

I don’t really know why diagrams of exercises are repeated in the book in each section. It would be better to save paper and have an appendix at the back.

Product Description
The ultimate training manual for beginning or returning exercisers Drawing on the foundation of Men’s Health magazine, this superb guide explains everything that inexperienced or lapsed exercisers need to know to tailor a fitness program to their individual goals and abilities. The ability to personalize a workout plan allows readers to achieve quicker results and spend less time with ice packs and sore muscles.
Unlike other books that lump beginning exercisers into one group, this program differentiates among beginners, such as:
– high-schoolers with newfound interest in lifting
– 30-year-olds who want to get back the bodies they had when they played college sports
– 50-year-olds who work out only for the first few weeks after New Year’s resolutions every January
Michael Mejia, contributing editor to Men’s Health magazine and coauthor of Scrawny to Brawny, thoroughly explains the fundamentals of fitness, including strength training, cardiovascular activity, and nutrition. He provides self-assessment tests to help safeguard against injuries by identifying muscular imbalances, decreased flexibility, or other weaknesses-and then shows how to correct these problems.
Whether readers are “Newbies,” “Ex-jocks,” or “Seasonals”; hope to build muscle or increase strength; are willing to work out every day or are able to spare only a couple of days a week, they will find the blueprint for their better body in this book.

About the Author
MICHAEL MEJIA, CSCS, former co-owner of a sport-specific training center in Port Washington, New York, focuses on helping young athletes improve their speed, agility, strength, balance, and flexibility. The coauthor of Scrawny to Brawny, he lives in Plainview, Long Island.

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The main reason for that is the person that Dr. Kevin Vost is. He has been a lifelong enthusiast of both academic learning and of physical fitness. He has written and published extensively in the realm of physical fitness and in cognitive and memory mechanics. Dr. Vost does not just write about these topics he also practices them, which makes him an authority not just theoretically but also practically. Dr. Vost has done graduate work and post- graduate work academically and he also has competed in power lifting.

The book flows nicely from topic to topic. It is designed to help you find balance in your life – to be neither a gym rat, nor a book worm, but to have the best of both worlds. It combines wisdom from classical authors down to current competitive athletes. He states: “Intensity and duration of effort, you see, are inversely proportional. How’s that? A well-known saying in HIT circles is that ‘you can train hard, or you can train long, but you can’t do both.’ The more demanding the exercise, the shorter the time you’re able to sustain it. The harder you work, the sooner you must stop. We all know this from experience. And the kind of exercise that maximizes physical strength is not only intense but also brief.” He will teach you to get more results from less time in the gym, and thus have more time for family, friends, leisure and your favorite ‘books’.

Each chapter begins with a set of quotes – one spiritual and the other from the classics. Dr. Vost draws from a very wide range of sources to support his arguments, with examples from Pope Pius XII, Aristotle, Seneca, St. Thomas Aquinas, Hesiod, Mike Mentzer and many more. These motivational and inspirational quotes help to draw you into the material. Robert Wolff in his book Bodybuilding 101 states: “There is nothing so constant as change. Meet it. Embrace it. Enjoy it. Learn from it. The one thing you can be absolutely sure of in your life is change. It’s the only thing that never changes. The law of nature is that you either grow or you die; there’s no in-between. So, what have you chosen so far? Are you growing in every area of your life? Hey, it’s not enough to be growing and looking great just because you work out. That’s only a small part of your life. What about your emotions, spiritual life, family, friends, career, hobbies? Are they growing as your body does? Become a complete person and not an in-shape and great-looking version of an incomplete person. There’s way more to life than just working out. Go with the flow and embrace changes in all areas of your life. The change will do you good.” This book will help you to achieve that lasting change and growth. It will help you develop physically, and through that, develop all areas of your life. Or as a different philosopher Montaigne declared:
“To strengthen the mind you must harden the muscles.” Vost will give you the tools to work both. He will teach you how to Pump Iron and to Pump Ions!Pumping IonsBodybuilding 101 : Everything You Need to Know to Get the Body You WantMemorize the Faith! (and Most Anything Else): Using the Methods of the Great Catholic Medieval Memory Masters

Product Description
Is your spirit faithful but your flesh flabby? Has your Temple of theHoly Spirit begun to creak and crumble? Then let Fit for Eternal Lifeshow you how to build it up again.Most any workout book can help you bulk up or slim down, but only herewill you find a truly Christian approach to physical fitness. As psychologist and bodybuilder Kevin Vost (author of Memorize the Faith! ) explains, God’s command to Be perfect applies not only to the moral life, but to the physical life too: for the stronger, more enduring, and more beautiful we make our bodies, the better we imitate Christ in whom perfect strength, endurance, and beauty were incarnated.And it doesn t take a lot of time or fancy equipment to do it! Dr. Vost explains the basic principles of strength training and cardio fitness in a way you can understand (even if you haven t been in a gym for years or ever), and then helps you build an effective, personalized workout program that can be performed in aslittle as twenty minutes per week. That will leave you lots of time (and more energy) to be an active parent, spouse, and disciple. Fit for Eternal Life also gives you:Sane and simple dietary tips that don t make youswallow supplements or count carbsWays to make your workouts an opportunity topractice prayer, meditation, and meritorious sufferingFitness wisdom from classical philosophers,athletic popes, and even St. Thomas Aquinas!More advanced information and techniques, for when you re ready to progress beyond the basics

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How to cross-train to improve running times and prevent overuse injuries-whether you are participating in your first 10-K or competing to win a marathon or triathlon

If you want to enjoy a long, successful life of running, it’s essential to incorporate non-running activities into your training program.

Strength exercises will keep your muscles in balance. Flexibility exercises will keep them supple. And alternative endurance activities will help heal existing injuries while preventing future ones.

In Runner’s World Guide to Cross-Training, Matt Fitzgerald-seasoned runner, triathlete, sports and fitness journalist, and online coach to runners and triathletes-tells you everything you need to know about the very best cross-training exercises for runners, from the equipment you’ll have to buy to the techniques you’ll have to master. In addition to strength training and flexibility exercises, he recommends the six best non-impact cardiovascular activities for runners: pool running, elliptical training, bicycling, inline skating, swimming, and cross-country skiing. The book shows how to integrate running and cross-training, and features five complete sample programs that will train you to compete in a basic 10-K, advanced 10-K/half marathon, basic marathon, advanced marathon, and triathlon.

Until now, there hasn’t been a credible cross-training book designed especially for runners. With the imprimatur of Runner’s World magazine-recognized everywhere as the most authoritative source of information on the sport-this excellent guide will be welcomed by runners at every level as the book to consult for advice on this vital topic.

About the Author
Matt Fitzgerald is a runner, triathlete, and coach. A former editor and current contributor for Triathlete magazine, he writes articles for national publications such as Men’s Health, Men’s Fitness, Outside, Stuff, Maxim, Fitness Runner, and the Runner’s World Web site; and serves as managing editor of the sports nutrition Web site Powering Muscles. He lives in San Diego.

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Written economically and informally, it’s packed with information beginning runners and walkers need, from stretching and shoe selection to injury prevention. The heart of the program is an easy-to-follow schedule that starts slow (run 30 seconds, then walk 4:30, and repeat seven times your first day) and builds every week. The plan is flexible, simple, and requires nothing more than a watch, a pair of shoes, and your commitment to yourself three times per week. If you’re completely sedentary, you can start with the 13-week walk program to build your stamina before taking on running. And there’s an intermediate program, when you’re done with your first 13 weeks of running and looking for the “next cut.”

At the end of thirteen weeks, I was running 65 minutes without stopping, I had shed 35 pounds, I avoided injury and felt BETTER than when I started. I was having FUN! I realized that completing the program was about far more than running — I had a grip on my destiny, and I was participating in life, not just watching everyone else. I realized, in my bones, that I can do ANYTHING, and breathing hard three times a week seemed a small price to pay for that. Now I look forward to my runs, and haven’t missed a running day since I started over a year ago, and all 85 extra pounds are gone for good. If you’re committed to yourself, this book is the tool you need.

Product Description
At the core of this popular guide is “the program” – a 13-week walk – run plan designed to turn anyone into a runner, without injury. Originally developed by sports medicine physicians and refined through three years of clinics and responses from runners, it explains precisely how the beginner should train every day for the first 13 weeks. Every part of the process is covered, from equipment to staying motivated.

New to this edition are sections on training to run faster and farther, interval and tempo training; maintaining fitness on vacation; training for a half and full marathon; and coming back from injuries. A new chapter focuses on running and the family, including running during pregnancy and after the baby arrives, jogging strollers, children who want to run, and running with the family dog. Also included is the latest on nutrition and running, including low-carb diets and other popular diet trends.

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Karon integrates exercises like Pilates (long a favorite exercise of dancers) with exercises usually only performed by elite athletes like “plyometrics” and interval training (made popular recently in an article published in The Australian Journal of Applied Physiology). Pilates was started by Joseph Pilates as a way to rehabilitate wounded soldiers during World War I. It emphasizes control, strengthening and stretching of key muscles in the body. Plyometrics uses quick short movements to help build strength, and speed. Interval training usually involves high speed workouts along with lower intensity workouts such as sprints, while performing a longer run. Interval training helps burn calories and increases cardiovascular fitness.

Karon’s program is FUN! Her writing style is easy to read, follow, and is entertaining. She takes you from the basics, to more advanced exercises as your skills improve. By the time you’re done you’ll have a better body, not just a better “bikini body.”

Product Description
With a minimal time commitment any woman can sculpt away her body trouble spots

There isn’t a woman on the planet who doesn’t dream about looking great in a bikini-until they are faced with the huge amount of time and sweat equity involved in reaching swimsuit cover model shape. Feeling intimidated and overwhelmed, they give up before they start. However, readers can get a bikini body-not by working harder, but by working smarter. Exercise guru, Karon Karter, featured on The Natural Wellness Channel’s “Pilates for Real Bodies” program, takes the best Pilates moves and combines them with the most effective leg, butt, and ab firming exercises to get in bikini shape in the shortest amount of time possible. Using targeted routines, women will re-sculpt and firm muscles in key trouble areas. Built around a 6-week timeline, Karon Karter offers a specific course that gives women the shortest legitimate way to sculpt their body to bikini perfection.

About the Author
Karon Karter (Dallas, TX) is an exercise guru featured on The Natural Wellness Channel’s Pilates for Real Bodies. She is the author of The Core Strength Workout and Pilates Lite.

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Product Description
Improve your strength, speed, agility, and endurance byusing the 125 sport-specific exercises and drills in CompleteConditioning for Ice Hockey. Peter Twist, NHL strength andconditioning coach, provides the best on- and off-ice trainingexercises and drills for getting into rock-hard hockey shape.

This fully illustrated reference for coaches and players presents an all-around hockey conditioning program thatincludes

- 23 stretches for flexibility,
- 8 on-ice activities for aerobic and anaerobic training,
- 37 on- and off-ice strengthening exercises,
- 35 quickness and agility drills, and
- 22 speed-training drills to add power to your skating.

Complete Conditioning for Ice Hockey will put you in top shape for today’s fast, physical game

From the Publisher
“Peter Twist is an outstanding strength and conditioning coach for hockey players, as he has shown with the Canucks.Our players and coaches believe his program is the best. Whether you’re in junior hockey or the pros.Complete Conditioning for Ice Hockey is your guide to better conditioning and better performance on the ice.”

Glen HanlonAssistant Coach, Vancouver Canucks

“Peter’s dedication to and knowledge of player conditioning is evident in Complete Conditioning for Ice Hockey. If you want to be your best, learn and use the exercises, workouts, and programs he prescribes.”

Mike Peca Center, Buffalo Sabres

“What I liked most about this book is the philosophical approach to conditioning, which is backed up by well-documented examples.”

Ron MasonHead Hockey CoachMichigan State University

“For players who want to make it to the NHL, this book is a must. Peter’s conditioning plan will maximize your physical potential and help get you back on the ice after an injury.”

Cliff RonningCenter, Phoenix Coyotes

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Product Description
Though exercise is relatively easy to do, itsinfluence on our physical, psychological, and spiritual well-being iscomplex. Even those who are aware of its positive effects aresometimes reluctant to begin. Why do some people maintain a regularexercise regimen while others quit after a few weeks? How doesexercise influence mental health? If medical, health, fitness,psychology, and athletic professionals are to help their clients, theymust understand the issues that surround the psychology ofexercise.

Foundations of Exercise Psychology presents asummary of the information to date on the psychology of exercise andoffers lucid suggestions for practice and futureresearch. Foundations of Exercise Psychology will help shapethe direction of the field of exercise psychology for many years tocome, and it will do much to encourage young professionals to enterthe field and to pursue further study. Students moving toward theexercise professions will gain a solid background in key issuessurrounding exercise and health and make great strides forward inbecoming competent and compassionate practitioners.

The contentsof the book go well beyond past texts in the field and include someinnovative and thought-provoking chapters on little discussed topicsin exercise psychology such as the meaning of exercise and thepsychological and physical dangers when exercise goes awry. The textspends considerable time exploring the relationship between exerciseand personality, self-esteem, self-concept, mood alteration andmotivation-concepts and features of being human that are allintimately related. The range of populations examined includes women,children, dependent and habitual exercisers, and participantsthroughout the life span.

About the Author
Three founders of the field of exercise psychology, Bonnie Berger, David Pargman, and Robert Weinberg have provided the foundational text in this quickly expanding field of scholarship and practice.

Bonnie Berger is professor and director of the School of Human Movement, Sport and Leisure Studies at Bowling Green State University; and has been a professor and active researcher in exercise and sport psychology for more than 30 years. She has published two books, and more than 75 journal articles and book chapters. She is the founding member of the Exercise and Sport Psychology Division (Division 47) of the American Psychological Association; a charter member, fellow, and certified consultant of the Association for the Advancement of Applied Sport Psychology; and a charter member of the North American Society for the Psychology of Sport and Physical Activity, from which she received the Outstanding Dissertation Award in 1971.

David Pargman is professor and coordinator of Sport and Exercise Psychology at Florida State University’s Department of Educational Research, where he also holds an appointment as an adjunct professor in the School of Music. Pargman has published five books, more than 70 book chapters, and has been a visiting professor in Thailand, Peru, and Venezuela. He is a past chairman of the Sport Psychology Academy/AAHPERD; a fellow and certified consultant of American Association of Applied Sport Psychology; a fellow of the American College of Sports Medicine; and is listed on the Sport Psychology Registry of the United States Olympic Commitee.

Robert Weinberg is a professor in the Department of Physical Education, Health, and Sport Studies at Miami University in Oxford, Ohio. He was voted was one of the top ten sport psychology specialists in North America by his peers. In addition to teaching undergraduate and graduate sport and exercise psychology for more than 20 years, he has published six books, over 135 referenced journal articles, and 20 book chapters. Weinberg served as president of the North American Society for the Psychology of Sport and Physical Activity; the Association for the Advancement of Applied Sport Psychology, and the Sport Psychology Academy. He is the current editor-in-chief of the Journal of Applied Sport Psychology, and serves on the editorial boards of the Journal of Sport and Exercise Psychology, The Sport Psychologist, International Journal of Sport Psychology, and Psychology of Sport and Exercise. He is a member of the United States Olympic Committee Sport Psychology Registry, and a fellow in the prestigious American Academy of Kinesiology and Physical Education.

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Product Description
One of the most demanding physical and mental challenges there is, the SAS selection process is designed to weed out unsuitable candidates and to push the successful applicants to the very limits. This book takes a soldiers view of the process, describing the build-up to the test, the grueling endurance march, and continuation training, during which the candidates surviving selection are taught all the basics they need to become good SAS soldiers.

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