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The Anxiety and Phobia Workbook has already helped over one million readers make a full and lasting recovery from generalized anxiety disorder, social anxiety, specific phobias, panic attacks, obsessive-compulsive disorder, and other anxiety-related issues. Packed with the most effective skills for assessing and treating anxiety, this workbook can be used alone or as a supplement to therapy to help you develop a full arsenal of skills for quieting worried thoughts and putting yourself back in control.
This new edition has been thoroughly updated with the latest anxiety research and medications, and also includes new therapeutic techniques that have been proven effective for the treatment of anxiety and anxiety-related conditions. Each worksheet in this book will help you learn the skills you need to manage your anxiety and start living more freely than you ever thought possible.
With this workbook, you'll learn a range of proven methods for overcoming anxiety:
Relaxation and breathing techniques
Challenging negative self-talk and mistaken beliefs
Imagery and real-life desensitization
Making lifestyle, nutrition, and exercise changes
Acceptance and commitment therapy
Skills for preventing and coping with panic attacks
The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief, Second Edition
Trigger point therapy is one of the most intriguing and fastest-growing bodywork styles in the world. Medical doctors, chiropractors, physical therapists, and massage therapists are all beginning to use this technique to relieve formerly undiagnosable muscle and joint pain—conditions that studies have shown to be the cause of nearly 25 percent of all doctor visits. The technique involves applying short, repeated massage strokes to trigger points, tiny contraction knots in muscle tissue where restricted circulation and lack of oxygen cause referred pain. Trigger points create pain throughout the body in predictable patterns characteristic to each muscle, producing discomfort ranging from mild to severe. Trigger point massage increases circulation and oxygenation in the area and often produces instant relief.
This dynamic technique has made a huge impact among health professionals and the public alike, becoming an overnight classic in the field of pain relief. The book has sold over 220,000 copies since the release of the first edition in 2001. The second edition is a complete update and includes a new chapter specifically for massage professionals, as well as a chapter on systematic muscle relaxation techniques that can reinforce the therapeutic power of trigger point work.The first edition of this workbook is regarded as a classic in its field, and was the first book to introduce trigger point therapy to the general public as a self-care tool for alleviating chronic pain caused by a variety of conditions, including arthritis, back pain, carpal tunnel syndrome, fibromyalgia, headache, muscle ache, and repetitive strain injuries. As the author makes clear, all such conditions are related to lack of oxygen in exhausted or injured muscle tissue. Trigger point therapy has been used for decades by doctors, pain specialists, and massage therapists to quickly stimulate the flow of oxygen and promote rapid pain reduction. This book makes the same techniques available to the general public with instructions that are easy to follow, and abetted by an extensive collection of charts and corresponding illustrations.
The author’s interest in trigger point therapy began when he used it to successfully treat his frozen shoulder. Since that time, he has dedicated himself to teaching others the same techniques. That dedication is obvious throughout his writing and the care he takes to make the therapy understandable to the lay public. Also included in this new edition is updated information that should be of great interest to pain specialists and bodyworkers, as well as useful instruction in a variety of relaxation techniques. Overall, this book is an excellent self-care resource for anyone interested in pain relief.--Larry Trivieri Jr.
First developed for treating borderline personality disorder, dialectical behaviour therapy (DBT) has proven effective as treatment for a range of other mental health problems, especially for those characterized by out-of-control emotions. Tens of thousands of individuals around the world are receiving DBT or participating in DBT-based support groups, yet to date there are few resources available that are accessible enough for interested individuals to teach themselves the core DBT skills. This book, a collaborative effort from four of New Harbinger's most esteemed authors, fills a conspicuous gap in the DBT literature. It offers general readers and professionals alike straightforward, step-by-step exercises for learning and putting into practice the four core DBT skills: mindfulness, interpersonal effectiveness, emotion regulation and distress tolerance. Whether used to support work done in therapy or as the basis for self-help, this workbook will bring DBT to readers with unrivaled clarity and effectiveness.
Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen
Tarahumara Indians
Copper Canyon
Running race
Long-distance running
mexico
An epic adventure that began with one simple question: Why does my foot hurt?
Isolated by Mexico's deadly Copper Canyons, the blissful Tarahumara Indians have honed the ability to run hundreds of miles without rest or injury. In a riveting narrative, award-winning journalist and often-injured runner Christopher McDougall sets out to discover their secrets. In the process, he takes his readers from science labs at Harvard to the sun-baked valleys and freezing peaks across North America, where ever-growing numbers of ultra-runners are pushing their bodies to the limit, and, finally, to a climactic race in the Copper Canyons that pits America’s best ultra-runners against the tribe. McDougall’s incredible story will not only engage your mind but inspire your body when you realize that you, indeed all of us, were born to run.Book Description Full of incredible characters, amazing athletic achievements, cutting-edge science, and, most of all, pure inspiration, Born to Run is an epic adventure that began with one simple question: Why does my foot hurt? In search of an answer, Christopher McDougall sets off to find a tribe of the world’s greatest distance runners and learn their secrets, and in the process shows us that everything we thought we knew about running is wrong.
Isolated by the most savage terrain in North America, the reclusive Tarahumara Indians of Mexico’s deadly Copper Canyons are custodians of a lost art. For centuries they have practiced techniques that allow them to run hundreds of miles without rest and chase down anything from a deer to an Olympic marathoner while enjoying every mile of it. Their superhuman talent is matched by uncanny health and serenity, leaving the Tarahumara immune to the diseases and strife that plague modern existence. With the help of Caballo Blanco, a mysterious loner who lives among the tribe, the author was able not only to uncover the secrets of the Tarahumara but also to find his own inner ultra-athlete, as he trained for the challenge of a lifetime: a fifty-mile race through the heart of Tarahumara country pitting the tribe against an odd band of Americans, including a star ultramarathoner, a beautiful young surfer, and a barefoot wonder.
With a sharp wit and wild exuberance, McDougall takes us from the high-tech science labs at Harvard to the sun-baked valleys and freezing peaks across North America, where ever-growing numbers of ultrarunners are pushing their bodies to the limit, and, finally, to the climactic race in the Copper Canyons. Born to Run is that rare book that will not only engage your mind but inspire your body when you realize that the secret to happiness is right at your feet, and that you, indeed all of us, were born to run.
Amazon Exclusive: A Q&A with Christopher McDougall
Question:Born to Run explores the life and running habits of the Tarahumara Indians of Mexico’s Copper Canyon, arguably the greatest distance runners in the world. What are some of the secrets you learned from them?
Christopher McDougall: The key secret hit me like a thunderbolt. It was so simple, yet such a jolt. It was this: everything I’d been taught about running was wrong. We treat running in the modern world the same way we treat childbirth—it’s going to hurt, and requires special exercises and equipment, and the best you can hope for is to get it over with quickly with minimal damage.
Then I meet the Tarahumara, and they’re having a blast. They remember what it’s like to love running, and it lets them blaze through the canyons like dolphins rocketing through waves. For them, running isn’t work. It isn’t a punishment for eating. It’s fine art, like it was for our ancestors. Way before we were scratching pictures on caves or beating rhythms on hollow trees, we were perfecting the art of combining our breath and mind and muscles into fluid self-propulsion over wild terrain. And when our ancestors finally did make their first cave paintings, what were the first designs? A downward slash, lightning bolts through the bottom and middle—behold, the Running Man.
The Tarahumara have a saying: “Children run before they can walk.” Watch any four-year-old—they do everything at full speed, and it’s all about fun. That’s the most important thing I picked up from my time in the Copper Canyons, the understanding that running can be fast and fun and spontaneous, and when it is, you feel like you can go forever. But all of that begins with your feet. Strange as it sounds, the Tarahumara taught me to change my relationship with the ground. Instead of hammering down on my heels, the way I’d been taught all my life, I learned to run lightly and gently on the balls of my feet. The day I mastered it was the last day I was ever injured.
Q: You trained for your first ultramarathon—a race organized by the mysterious gringo expat Caballo Blanco between the Tarahumara and some of America’s top ultrarunners—while researching and writing this book. What was your training like?
CM: It really started as kind of a dare. Just by chance, I’d met an adventure-sports coach from Jackson Hole, Wyoming named Eric Orton. Eric’s specialty is tearing endurance sports down to their basic components and looking for transferable skills. He studies rock climbing to find shoulder techniques for kayakers, and applies Nordic skiing’s smooth propulsion to mountain biking. What he’s looking for are basic engineering principles, because he’s convinced that the next big leap forward in fitness won’t come from strength or technology, but plain, simple durability. With some 70% of all runners getting hurt every year, the athlete who can stay healthy and avoid injury will leave the competition behind.
So naturally, Eric idolized the Tarahumara. Any tribe that has 90-year-old men running across mountaintops obviously has a few training tips up its sleeve. But since Eric had never actually met the Tarahumara, he had to deduce their methods by pure reasoning. His starting point was uncertainty; he assumed that the Tarahumara step into the unknown every time they leave their caves, because they never know how fast they’ll have to sprint after a rabbit or how tricky the climbing will be if they’re caught in a storm. They never even know how long a race will be until they step up to the starting line—the distance is only determined in a last-minute bout of negotiating and could stretch anywhere from 50 miles to 200-plus.
Eric figured shock and awe was the best way for me to build durability and mimic Tarahumara-style running. He’d throw something new at me every day—hopping drills, lunges, mile intervals—and lots and lots of hills. There was no such thing, really, as long, slow distance—he’d have me mix lots of hill repeats and short bursts of speed into every mega-long run.
I didn’t think I could do it without breaking down, and I told Eric that from the start. I basically defied him to turn me into a runner. And by the end of nine months, I was cranking out four hour runs without a problem.
Q: You’re a six-foot four-inches tall, 200-plus pound guy—not anyone’s typical vision of a distance runner, yet you’ve completed ultra marathons and are training for more. Is there a body type for running, as many of us assume, or are all humans built to run?
CM: Yeah, I’m a big’un. But isn’t it sad that’s even a reasonable question? I bought into that bull for a loooong time. Why wouldn’t I? I was constantly being told by people who should know better that “some bodies aren’t designed for running.” One of the best sports medicine physicians in the country told me exactly that—that the reason I was constantly getting hurt is because I was too big to handle the impact shock from my feet hitting the ground. Just recently, I interviewed a nationally-known sports podiatrist who said, “You know, we didn’t ALL evolve to run away from saber-toothed tigers.” Meaning, what? That anyone who isn’t sleek as a Kenyan marathoner should be extinct? It’s such illogical blather—all kinds of body types exist today, so obviously they DID evolve to move quickly on their feet. It’s really awful that so many doctors are reinforcing this learned helplessness, this idea that you have to be some kind of elite being to handle such a basic, universal movement.
Q: If humans are born to run, as you argue, what’s your advice for a runner who is looking to make the leap from shorter road races to marathons, or marathons to ultramarathons? Is running really for everyone?
CM: I think ultrarunning is America’s hope for the future. Honestly. The ultrarunners have got a hold of some powerful wisdom. You can see it at the starting line of any ultra race. I showed up at the Leadville Trail 100 expecting to see a bunch of hollow-eyed Skeletors, and instead it was, “Whoah! Get a load of the hotties!” Ultra runners tend to be amazingly healthy, youthful and—believe it or not—good looking. I couldn’t figure out why, until one runner explained that throughout history, the four basic ingredients for optimal health have been clean air, good food, fresh water and low stress. And that, to a T, describes the daily life of an ultrarunner. They’re out in the woods for hours at a time, breathing pine-scented breezes, eating small bursts of digestible food, downing water by the gallons, and feeling their stress melt away with the miles. But here’s the real key to that kingdom: you have to relax and enjoy the run. No one cares how fast you run 50 miles, so ultrarunners don’t really stress about times. They’re out to enjoy the run and finish strong, not shave a few inconsequential seconds off a personal best. And that’s the best way to transition up to big mileage races: as coach Eric told me, “If it feels like work, you’re working too hard.”
Q: You write that distance running is the great equalizer of age and gender. Can you explain?
CM: Okay, I’ll answer that question with a question: Starting at age nineteen, runners get faster every year until they hit their peak at twenty-seven. After twenty-seven, they start to decline. So if it takes you eight years to reach your peak, how many years does it take for you to regress back to the same speed you were running at nineteen?
Go ahead, guess all you want. No one I’ve asked has ever come close. It’s in the book, so I won’t give it away, but I guarantee when you hear the answer, you’ll say, “No way. THAT old?” Now, factor in this: ultra races are the only sport in the world in which women can go toe-to-toe with men and hand them their heads. Ann Trason and Krissy Moehl often beat every man in the field in some ultraraces, while Emily Baer recently finished in the Top 10 at the Hardrock 100 while stopping to breastfeed her baby at the water stations.
So how’s that possible? According to a new body of research, it’s because humans are the greatest distance runners on earth. We may not be fast, but we’re born with such remarkable natural endurance that humans are fully capable of outrunning horses, cheetahs and antelopes. That’s because we once hunted in packs and on foot; all of us, men and women alike, young and old together.
Q: One of the fascinating parts of Born to Run is your report on how the ultrarunners eat—salad for breakfast, wraps with hummus mid-run, or pizza and beer the night before a run. As a runner with a lot of miles behind him, what are your thoughts on nutrition for running?
CM: Live every day like you’re on the lam. If you’ve got to be ready to pick up and haul butt at a moment’s notice, you’re not going to be loading up on gut-busting meals. I thought I’d have to go on some kind of prison-camp diet to get ready for an ultra, but the best advice I got came from coach Eric, who told me to just worry about the running and the eating would take care of itself. And he was right, sort of. I instinctively began eating smaller, more digestible meals as my miles increased, but then I went behind his back and consulted with the great Dr. Ruth Heidrich, an Ironman triathlete who lives on a vegan diet. She’s the one who gave me the idea of having salad for breakfast, and it’s a fantastic tip. The truth is, many of the greatest endurance athletes of all time lived on fruits and vegetables. You can get away with garbage for a while, but you pay for it in the long haul. In the book, I describe how Jenn Shelton and Billy “Bonehead” Barnett like to chow pizza and Mountain Dew in the middle of 100-mile races, but Jenn is also a vegetarian who most days lives on veggie burgers and grapes.
Q: In this difficult financial time, we’re experiencing yet another surge in the popularity of running. Can you explain this?
CM: When things look worst, we run the most. Three times, America has seen distance-running skyrocket and it’s always in the midst of a national crisis. The first boom came during the Great Depression; the next was in the ‘70s, when we were struggling to recover from a recession, race riots, assassinations, a criminal President and an awful war. And the third boom? One year after the Sept. 11 attacks, trailrunning suddenly became the fastest-growing outdoor sport in the country. I think there’s a trigger in the human psyche that activates our first and greatest survival skill whenever we see the shadow of approaching raptors.
The PowerScore LSAT Logic Games Bible Workbook (Powerscore Test Preparation)
The PowerScore LSAT Logic Games Bible Workbook is the ideal companion to the best-selling PowerScore LSAT Logic Games Bible. While the renowned Logic Games Bible provides the conceptual basis for the setups, rule diagramming, and general strategies, the Logic Games Bible Workbook is specifically designed to help you better understand these concepts, and to allow you to apply PowerScore's groundbreaking methods and techniques.
The 255 page Workbook includes multiple drills and games to help you practice the skills you need to effectively master the Logic Games section. This is not a how-to manual, but rather a traditional workbook designed to reinforce the techniques and approaches that will enable you to master the games section of the LSAT. The workbook is intended for use after you read the PowerScore LSAT Logic Games Bible. No game or drill in this book was used in the Logic Games Bible, and the material doesn't overlap with anything you will have already encountered.
The book is divided into three sections:
Practice Drills The first section of this workbook contains drills which test isolated analytical abilities, designed to reinforce and improve the specific skills necessary to successfully attack the Logic Games section. The set of drills is followed by an answer key explaining each item.
Individual Games The second section of this workbook contains ten individual LSAT Logic Games, reproduced in their entirety from officially released LSATs administered between December 2002 and December 2006. At the end of the section is a comprehensive explanation of each game, including a discussion of the ideal setup for the game, each rule diagram, important logical inferences discussed and diagrammed, and a complete explanation of every question. This is an excellent section for testing and reinforcing your game skills on days when your time is limited.
Complete Game Sections The final portion of this workbook features five complete LSAT Logic Games sections (four games per section for a total of twenty games), followed by full explanations of each game and every corresponding question. This section gives you the opportunity to emulate actual testing conditions, allowing you to apply the full range of your Logic Game strategies while also focusing on your pacing under time pressure.
As you finish each item in this workbook, you will carefully read the corresponding explanation. Examine the correct answer choice, but also study the incorrect answer choices. Look again at the problem and determine which elements led to the correct answer. Study the explanations and setups provided in the book and check them against your own work to assess and improve vital game skills. By doing so you will greatly increase your chances of performing well on the Logic Games section of the LSAT.
Note: If you are looking for a how-to manual, please refer to the PowerScore LSAT Logic Games Bible, which provides the conceptual basis for the setups, rule diagramming, and general strategies. In the discussions of game approaches and techniques in this workbook, the author will assume that you have read the LSAT Logic Games Bible and are familiar with its basic terminology.
PowerScore offers comprehensive LSAT, GMAT, GRE, SAT, and ACT live and online preparation classes. For more information about PowerScore's publications or services, please visit PowerScore.com or contact PowerScore at (800) 545-1750.
Fundamentals of Network Security Lab Companion and Workbook (Cisco Networking Academy Program) (Cisco Networking Academy Program Series)
The only authorized Lab Companion and Workbook for the Cisco Networking Academy ProgramThis convenient Lab Companion and Workbook provides you with the complete collection of 40 labs and additional skill-building exercises specifically designed to accompany the Fundamentals of Network Security online course in the Cisco Networking Academy Program. Free download Fundamentals of Network Security Lab Companion and Workbook (Cisco Networking Academy Program) books collection in PDF, EPUB, FB2, MOBI, and TXT formats. By successfully completing the labs and worksheets in this book, you gain a thorough introduction to network security and an overview of security processes. The exercises in this book offer you the opportunity to practice the topics taught in the course and begin preparation for the Cisco Firewall Specialist certification exam. This book and course align with the new Cisco Firewall Specialist certification objectives. The Cisco Firewall Specialist encompasses the SECUR (formerly known as MCNS) and Cisco Secure PIX Firewall Advanced (CSPFA) exams. Best deals ebooks download Fundamentals of Network Security Lab Companion and Workbook (Cisco Networking Academy Program) on amazon.You can use this workbook as a guide to begin preparing for the exams. Most of the labs are hands-on and require access to a Cisco router lab or a simulator. Additional paper-based labs, which are practice exercises for complex topics, are included to supplement the online course material.Keep your completed labs and exercises at hand in this book to use as a study guide later.Vocabulary Exercises Each chapter begins with a section to review and define key terms affiliated with the technology taught in that chapter. Labs An objective is stated for each lab to understand the intended outcome of successfully completing that lab. Real-world scenarios are used to further help you to understand the context. A list of equipment required, a table of key commands used, and a list of any available supplementary resources (web-based or print) are also provided to support your successful completion of the lab exercise.Review Questions and Quiz Questions To demonstrate your understanding of the concepts covered, you can complete the short-answer review questions and a multiple-choice quiz at the end of each chapter that are designed to elicit particular points of understanding. These questions help verify your comprehension of the technology being implemented.Fundamentals of Network Security Lab Companion and Workbook is designed as a textbook companion or a lab manual to supplement your classroom experience with the Cisco Networking Academy Program Fundamentals of Network Security online course. Companion Title: Cisco Networking Academy Program Network Security Companion Guide ISBN: 1-58713-122-6This book is part of the Cisco Networking Academy Program Series from Cisco Press. The products in this series support and complement the Cisco Networking Academy Program. Fundamentals of Network Security Lab Companion and Workbook (Cisco Networking Academy Program) (Cisco Networking Academy Program Series) with free ebook downloads available via rapidshare, mediafire, 4shared, and hotfile.
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This workbook is an introduction to the main Workbench functions CATIA V5 has to offer. Free download CATIA V5 Workbook Release 19 books collection in PDF, EPUB, FB2, MOBI, and TXT formats. The book's objective is to instruct anyone who wants to learn CATIA V5 Release 19 through organized, graphically rich, step-by-step instructions on the software's basic processes and tools. This book is not intended to be a reference guide. The lessons in this workbook present basic real life design problems along with the workbenches, toolbars, and tools required to solve these problems. Each lesson is presented with sep-by-step instructions. Best deals ebooks download CATIA V5 Workbook Release 19 on amazon.Although most of the steps are detailed for the beginner, the steps and processes are numbered and bolded so the more experienced user can go directly to the subject area of interest. Each lesson consists of an introduction, objectives, an introduction to the workbench and toolbars used in the lesson, step-by-step instructions, and concludes with a summary. Review questions and additional practice exercises are at the end of each lesson. Table of Contents 1. Introduction to CATIA V5 2. Navigating the CATIA V5 Environment 3. Sketcher Workbench 4. Part Design Workbench 5. Drafting Workbench 6. Drafting Workbench 7. Complex Parts & Multiple Sketch Parts 8. Assembly Design Workbench 9. Generative Shape Design Workbench 10. Generative Shape Design Workbench 11. DMU Navigator 12. Rendering Workbench 13. Parametric Design CATIA V5 Workbook Release 19 with free ebook downloads available via rapidshare, mediafire, 4shared, and hotfile.
Ramp Up Your PL/SQL Programming Skills Master PL/SQL through the hands-on exercises, extensive examples, and real-world projects inside this Oracle Press guide. Free download Oracle Database 11g PL/SQL Programming Workbook books collection in PDF, EPUB, FB2, MOBI, and TXT formats. Filled with best practices, Oracle Database 11g PL/SQL Programming Workbook covers all the latest features and enhancements of the language. Mastery checks at the end of each chapter reinforce the material covered, and sample code from the book is available for download. Even experienced Oracle professionals will benefit from this practical resource. Understand the Oracle development architecture and the mechanics of connections Work with data types, structures, blocks, cursors, and PL/SQL semantics Write, deploy, and use functions, procedures, and packages Manage transactions and more Use dynamic SQL statements in real-world applications Support online transaction processing and data warehousing applications with external tables Find syntax samples and best practices to solve problems Write, deploy, and use object types For a complete list of Oracle Press titles, visit www. Best deals ebooks download Oracle Database 11g PL/SQL Programming Workbook on amazon.raclePressBooks.com Oracle Database 11g PL/SQL Programming Workbook (Oracle Press) with free ebook downloads available via rapidshare, mediafire, 4shared, and hotfile.
For Use with the PC version of AutoCAD 2013 only. Free download Beginning AUTOCAD 2013 Exercise Workbook books collection in PDF, EPUB, FB2, MOBI, and TXT formats. This is the right book for you if... You're new to AutoCAD or want to brush up on the basics. Best deals ebooks download Beginning AUTOCAD 2013 Exercise Workbook on amazon.br> You're looking for a clear, no nonsense, easy-to-follow text. You want to learn AutoCAD quickly and easily. FEATURES Totally updated for AutoCAD 2013 and 2013 LT including Autodesk Cloud, Online Collaboration, Command Line Options, Polyline Reverse Direction, and Layout Tab and Panels. AutoCAD 2013 30-Day Trial Version included on the enclosed DVD. Ideal for classroom instruction or as a self-study tutorial. Provides only what you need without all of the jargon. Includes 30 lessons with step by step instructions followed by exercises designed for practicing the commands learned within the lesson. Each lesson starts very simple and progresses to more complex. The approach taken is to familiarize you with the drawing commands first, and then teach users to create their own setup drawings. Each lesson is explained clearly and in a non-intimidating manner. All exercises print easily on a standard 8.5 x 11 printer. Beginning AUTOCAD 2013 Exercise Workbook with free ebook downloads available via rapidshare, mediafire, 4shared, and hotfile.
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Question: Born to Run explores the life and running habits of the Tarahumara Indians of Mexico’s Copper Canyon, arguably the greatest distance runners in the world. What are some of the secrets you learned from them?
