Category Archives: Books

Making the nation fit, one book at a time…

Top Tips for Keeping your Fitness New Years Resolutions in Check

Keep your New Years Resolutions in check with some top tips from Gavin Morey, author of the Twelve Week Fitness and Nutrition Programme for Men and the Twelve Week Fitness and Nutrition Programme for women.

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Food basics
Leave the bread and pasta off of your shopping list. You would have heard this before but they are not that good for you and make your body retain water have which will in turn, make you feel and look bloated! Try leaving these out of your diet for one week and see how much weight / cm’s you have lost and how great you feel.

 

 

Healthy eating starts with healthy shopping
The key time to avoid shopping is when you’re hungry. Hungry shoppers put more in their trolleys especially naughty foods and sugary foods. Better to shop after a meal. This works to your advantage as you pick up slightly less and you will keep to your plan. Try it, you may be pleasantly surprised.

Sleep
Sleep is as important as eating and drinking, which is why we spend one third of our lives doing so. It is absolutely vital for maintaining normal levels of cognitive skills like speech and memory.

Eating out
Enjoy the odd meal out as it can help with weight loss. Reward yourself for reaching a goal and enjoy the company, this will reduce the feeling of deprivation. By trusting yourself to choose the right meal and turning down the bread basket reinforces your sense of self control.

Alcohol
When it comes to drinking alcohol the best advice is to drink ones that are most natural with low sugar, no artificial ingredients. Choose spirits over beer, red wine over white or rose wine, ale over beer.

water

Drink water
Water makes up two thirds of the weight of a human body of which your muscle consists of approximately 75% water. Water is as you know the most important nutrient for the body but how much is enough? It’s recommended between 1.5 to 3 litres a day depending on your size, shape and the amount of exercise you do daily.

 

 

Bad day, bad week? Don’t panic!
If you are having a bad day or even an entire week try not to panic! Limit the days as much as possible and DONT GIVE UP! If you can turn it around to eating the right foods you can actually lose more weight than actually put on in the first place.

Training – Keeping things fresh
Like with our food, we need to keep things interesting with our training. Whether you buy a new app, buy new clothing or change your fitness sessions all will encourage you to keep exercising and having fun.

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New to fitness
When you begin to work out for the first time or incorporating a new exercise routine it’s expected that your body will feel discomfort. This discomfort could be aching, stiffness or muscle soreness (also known as DOMS) that occurs as your body is being put under a new demand. So as you progressively increase the demand overtime your body will adapt and build it’s self up to become stronger physically (muscles) and physiologically (heart and lungs).

The importance of stretching
Stretching is just as important as exercise as it will lengthen your muscle, reduce the feeling of DOMS, promote circulation, increase performance and strength and aid in body awareness.

97814081963669781408196397Gavin Morey is the author of the Twelve Week Fitness and Nutrition Programme for Men and the Twelve Week Fitness and Nutrition Programme for Women.

New Year, New You 2015 #PeakPhysiqueChallenge

By Hollis Lance Liebman

Happy 2015!

It’s a brand new year. The slate is clean, the cache emptied and the reset button has been pushed. Now that you have your blueprint for success firmly in your hands, in Peak Physique, 2015 is finally going to be your breakthrough year.RH3A0220

It would seem every January is a somewhat reoccurring groundhog existence in your renewal and vows for a healthy lifestyle and physical excellence. In the days prior to January 1st, and of course with the holidays occurring, we often load up on processed foods in excess just before beginning our New Year’s Resolutions and thus our decision to reinvent ourselves for the coming new year.

And like many, what often occurs is failure and early failure at that. We simply set the bar too high and are too extreme in our methodologies and executions of arriving in peak shape. The result is often many attempting to cross the bridge, but few actually making it to the other side. Well, this year is going to be different. 2015 is the year of you!

These 10 tips will kick-start and help to ensure that 2015 will indeed be different. 2015 will be your break-through year in which a change of former habits will now result in desired and long sought after results.

1. EVENT PLANNING – The first step to the new-and-improved 2015 you is to clearly define your destination. Perhaps your goal is to be bikini or board short ready come the summer. Beginning in January will give you plenty of time to bring about a major change in your physique. Starting a journey without defining one’s destination is akin to driving the car to nowhere – you may never get there, when there is not defined.

2. AVOID SELF SABOTAGE - The voice that says you can’t is not telling the truth. Living in the era of instant gratification, it’s all too easy to self-medicate with sugar and fat-laden processed foods when feeling down or to skip a workout to feel at best temporarily better. The self-defeating voice can be silenced and you and you alone have the power to do so. You have the power to keep clean and nutritious foods stocked in your kitchen and you and you alone have the power to walk into any gym and give your all and improve your physique.

3. CLEAR THE WEAK LINKS – Be it a non-supportive friend or non-supportive garment, it is imperative to keep a team in your life that shares your goals, beliefs and methodologies. This goes a long way to actually getting your goals accomplished. Hanging with positive people that are also working on bettering themselves creates a safe and friendly, “got your back” atmosphere that is completely supportive. Trim the fat, not just from food, but also from your life.

4. THE MIRROR IS YOUR ONLY COMPETITION – Besting the image in the mirror is your foremost goal. Not starving or attempting to achieve by any means necessary the images that the media deems desirable. Since you only have control over yourself, it’s best to keep your focus there. 2015 is about adopting new positive lifestyle changes and making them work for you – over the long-term.

5. DON’T SHOOT FOR THE STARS – Many 2014 resolutions fell short of reaching the mark because they were too severe, too extreme and too unrealistic in terms of maintaining them with regularity for any length of time. While you should be looking to become your best, realize that it takes steps and time and a consistent, measured approach to achieve. Saying you will work out every day for hours and eat perfectly and not drink is simply too unrealistic. Better to say, I will have a few wonderful workouts per week, do my cardio and eat mostly clean with a splurge here and there. Youll be pleasantly surprised over the long-term how much more you will accomplish this way.

6. PACK AHEAD – You know the saying “failing to plan ahead is planning to fail.” Though most of us tend to live fast lifestyles today, leaving the house to go to work without packing foods to support your healthy lifestyle is almost sure to derail you. Taking the time each evening before work the next day to grill some chicken, steam some veggies and prepare some yams/sweet potato really doesn’t take too much time and will empower you in this all or nothing society we tend to exist in. By bringing meals with you, you are also less likely to eat poorly and skip gym sessions since you will be properly fueled for performance.

7. WORKOUT PARTNER - For many, a workout partner ups the ante and makes it a commitment. Someone else is depending on you to get a common goal accomplished, as a team. If you find someone who shares your common need of improvement, latch on to that person, and make it a double. A workout partner can even create a friendly sense of competition.

8. PHOTOS/CHECK-IN – For me it has always been about showing a clear-cut progression, and nothing says progress more than visual proof. Taking photos of yourself at the start of your transformation, although perhaps highly personal and sensitive, is an amazing tool to show improvement and sustain motivation well into the New Year. Today, take photos of yourself from the front, side and rear and then put them away. I guarantee you that 12 weeks later following the Peak Physique Challenge you will see non-refutable change that will make you beyond proud. Additionally, perhaps try on a garment that is tight or too constrictive at the start of your 12-week program. I also guarantee that it will fit better, sometimes far better after the completion of your 12-week program.

9. CHANGE – The same thing day in and day out can thwart goals and challenges. That is why, armed with change, you’re suiting up not for a sprint, but for a marathon – for the long-term. Be it a different outfit to the gym, a different routine, a different spice on your meal, make it desired and interesting. For some, seeing the almost weekly changes in the mirror or improvement in exercise performance is more than enough change to keep you motivated and progressing.

10. A PROMISE – To yourself that this year, 2015 will indeed be different. You will achieve more than you have before. You will best the image in the mirror. You will adopt a lifestyle, not a fad. It has helped some to make them accountable by posting on social media one’s goals. Saying you need and will make a change in writing is a lot more powerful than wanting and trying to make said change. Your word, in the end, it’s all we have. Make your words turn into actions that count and make a difference.

2015 is about becoming the change you have always wanted to be. Now that you have Peak Physique firmly in your corner, you are not alone. You have a plan and most importantly, you have yourself. The creation of Peak Physique was my own challenge and call-to-action to get myself into top shape (it had been a while), and then to help lead others on this amazing journey to self-transformation.

We want to see your transformations. Post on social media #peakphysiquechallenge to show your progress and inspire others. Remember, transformations do come true, it just depends on how much you want them. Make it so.

Hollis Lance Liebman is the author of Peak Physique. Buy your copy today.

9781472912572

Want to look at what goes into a £9,000 pro bike? Our brilliant new book presents #cycling in a way you’ve never seen before!

9781472910547 (1)

Mixing cycling facts with expert bike tech insights, the Infographic Guide To Cycling gives a unique and intriguing overview to the realm of the velocipede, from cycling greats and kings of the road, the Classics and the Grand Tours, track cycling stars and velodromes, to digital training tools, sportives, top international pro teams, bike maintenance info and insights into the darker side of cycling – doping.

Want to look at just what goes into a £9,000 pro bike or who holds the record for the fastest ascent up the Passo Stelvio? Infographic Guide To Cycling has the answers. Witty, informative and astounding, this brilliantly illustrated book is a must-have for any cycling fan.

RoadCyclingUK is the UK’s leading online road cycling magazine, giving expert road bike reviews and the latest gear, tech, sportive and racing news.

Read a few sample pages from the first infographic guide to cycling.

Discover our #greatreads in the New Bloomsbury Sports catalogue

Our new 2014-2015 Sports Books Catalogue is now available. Browse the catalogue and discover the many different sports books that we publish here at Bloomsbury, from our exceptional training guides to our award winning great reads.

 

Sports Catalogue Cover

The Cycle Show 2014

The inimitable Jens Voigt #shutuplegs

The inimitable Jens Voigt
#shutuplegs

We had a fantastic time at the Cycle Show 2014 at the NEC last month, even catching a glimpse of our favourite German pro-cyclist, the legendary Jens Voigt, fresh from setting the new Hour record. Here’s one of the less blurry snaps we got of him signing autographs on the Trek stand …

 Just a reminder to all those cyclists we met at the Cycle Show (or indeed any of you wonderful people who might stumble across this blog) that you can use the discount code on our website to get a whopping 30% discount off our cycling books.

And for those less Lycra-inclined, you can still use the code to buy all those Christmas presents for your cycling-crazy friends and family! 

All you need do is enter the discount code at the checkout when you’re buying your lovely cycling books: 

Discount code:  cycleshow14

Remember the offer ends at Christmas, so you better get clicking…

Here’s a few of our lovely cycling titles to inspire you:

9781408190302 9781408190470 97814729103569781472910547 (1)9781408189894

 

NEW IN: Sports Training Principles 6th Edition

The 6th edition of Sports Training Principles has arrived at Bloomsbury HQ and it looks fantastic. Thoroughly revised throughout, this comprehensive sports science textbook has been edited and authored by Dr Frank W. Dick OBE (President of the European Athletics Coaches Association) with contributions from:

  • Professor John Brewer (St Mary’s University, Twickenham, UK)
  • Professor Timothy Noakes (University of Cape Town, South Africa)
  • Dr Penny Werthner (University of Calgary, Canada)
  • Vern Gambetta (Sports Training Systems, USA)
  • Dr Cliff Mallett and Dr David Jenkins (University of Queensland, Australia)
  • Dr Scott Drawer (RFU, UK)

This textbook comprehensively covers the core aspects of sports training and coaching which can be applied to all sports and disciplines. It is the ultimate reference tool for all coaches responsible for training athletes to fulfill their performance potential.

the book covers the key sports science topics: anatomy and physiology; biomechanics; psychology; nutrition; performance analysis; training; and coaching theory and practice.

The ideal introductory textbook for all sports science students

The ideal introductory textbook for all sports science students

If you’re a lecturer interested in using the book on your course, email your full course details (Course Name, Level, Module, Number of Students and Start Date) and your academic address (Name, Position, Department, Address) to inspectioncopies@bloomsbury.com and our team will get back to you.

William Hill Sports Book of the Year – The longlist

whsboty

Love sport? Love books? Meet the #WHSBOTY longlist…

Bloomsbury Spot are delighted to have two books longlisted for the William Hill Sports Book of the Year. Rob Steen’s Floodlights and Touchlines is a superb social history of sport and Bill Jones’s book Alone tells the story of the life and tragic early death of John Curry, one of the most famous ice skaters in history.

Congratulations to Rob Steen and Bill Jones, as well as all the authors nominated.

9781408152157 9781408853429

Making sense of teenage Commonwealth Games medallists’ early success

Guest post by Ben Oakley, author of Podium: What Shapes Sporting Champions

Podium

 

First person autobiographical insights interest me since they provide examples of what shapes their path to the top. My fascination with these accounts, and my own experience as an Olympic coach (1988, 1992) and Open University academic, led me to research 25 autobiographies from serial champions. Amongst these were a number of teenage champions.

The youngest medallist at the Commonwealth Games was 13 year old para-swimmer Erraid Davies and the whole event narrative was dominated by young, up-and-coming athletes, many in their teenage years. Likewise the new Premiership season will no doubt see new 18-year-old, or younger, talents emerge.

Child champions

Child champions’ breakthroughs are fascinating as they have no medal success at the top level to help build supreme optimism to succeed. They often defy the form books to breakthrough to senior success while still at school. Take Cathy Freeman who, aged 16, won a relay 100m gold medal at the 1990 Commonwealth Games. ‘[She] spent the first few days [in the athlete’s village] with [her] mouth open, staring at everyone and everything.’ Problems with dropped batons in practice meant self-doubt began to gnaw away.

But confidence to succeed has a social element. What others say and their behaviour around us matters. If others believe in you and make this abundantly clear, it is a real fillip. In this case it came in the form of the team’s top sprinter, Kerry Johnson, who had been Freeman’s number one supporter and looked out for the ‘baby of the team’. Johnson threatened the management that she would boycott the team unless Freeman ran. Her pre-race advice to Freeman, ‘I think we’ll win this today,’ arguably helped convince the schoolgirl that she deserved to be there. They surged to gold and Freeman’s life changed in that moment.

Coaches and hormones

Likewise, the other person that helped instil self-belief in 15-year-old Michael Phelps was his coach, who ignited his desire to become the youngest ever swimming world record holder. But natural hormonal support was also at play. In the preceding year Phelps experienced his most accelerated growth spurt – a two-inch height gain on the marks on his doorway at home. His coach lit the fuse by writing ‘WR Austin’ (World Record, Austin, Texas) on all the notes he left for Phelps over six months preparing to break the 200m butterfly world record. At the Austin meet he was the first ever to swim under 1 minute 55 seconds.

Ian Thorpe has also described growth spurts, which caused a huge five-second improvement in his 400m freestyle time between the ages of 15 and 16. Imagine the exuberance and confidence of seeing almost monthly gains in performance. Mix this with youthful naïvety and there is a recipe for great things. Describing winning his five-medals at the Sydney Games aged 17, Thorpe said, ‘I had been devoid of nerves – dazzled by the lights and attention, unaware of the true pressure of an Olympic meet and oh-so calm.’

At the 2012 Olympics a shocked 15-year-old Lithuanian swimmer, Ruta Meilutyte, emerged from the pool astonished and in tears at winning gold. Appropriately, it was Ian Thorpe who defended and rationalised her teenage success to a suspicious media.

No fear

When former England footballer Michael Owen spoke about as an 18 year old scoring a wonder goal against Argentina in the World Cup he captured the clutter free thoughts of youth:

‘When I did it I wasn’t surprised at all, now as you get older and look back you think what an attitude I had, I wasn’t scared of anyone, I didn’t even know who I was playing against. We’d have team meetings and they’d say you’re playing against this man and this man: I didn’t even listen, I didn’t care. I just knew that I was playing, that I was going to score … You get older and you start worrying about things, you know, you just worry too much … You only have that not being scared as a kid.’

Not being scared sums it up nicely – the benefit of being a child. As he reminds us, life gets more complicated as an adult – relationships, mortgages, media commitments, expectations, elevated pressure, the weight of history and other athletes gunning to beat you.

Child champions’ unique experience are all part of the complex mix that contribute to examining what shapes champions’ paths. My research and writing Podium has also been a real journey that often challenged my own beliefs.

Ben Oakley is the author of Podium: What Shapes a Sporting Champion, order your copy today

9781472902160

Celebrate the Commonwealth Games

9781472907325 9781472902160 9781408843758

30% off selected sports books from Bloomsbury

Browse our books and discover a wealth of sporting information on the games and the athletes who take part. From sports journalist Brian Oliver’s new book The Commonwealth Games, which brings the games to life with stories of the athletes who have competed over the years; to Podium a fantastic book that reveals the attributes and influences that are needed to become a champion and bring home gold. We have every book for the sporting fan.
Offer valid until 3rd August 2014.

9781408192139 9781408186541 9781408172100 9781408152157

A Great Vintage: Merckx 69

We don’t like to boast, but, well, some of our  books are just so bloomin’ great that we can’t help but sing their praises. And for this beaut, we’ve borrowed some words from people who’ve beaten us to it…

‘MILLIONS upon millions of words have been written on Eddy Merckx over the decades and it will get to the point soon when there is nothing new to say, which is possibly why Bloomsbury came up with the interesting idea of revisiting a year in the life of cycling’s nonpareil with a series of documentary type photographs. As all my snapper friends constantly remind me a great image is always worth a thousand words. Damn them, but they are right.

Not any old year mind and not any old photos. 1969 was an incredible career defining 12-months for Merckx while the project collaborators Tonny Strouton and Jan Maes boldy opt for a montage of huge black and white snaps when presumably there are plenty of fine colour shots available if desired. A great black and white image is worth 10,000 words in my opinion because they instantly convey and historical importance and almost timelessness which makes it easier to relive that moment.

Merckx 69 will stretch the budget but I suspect will prove irresistible for any serious collector of cycling books. Just as the man himself had to win every race – or at least try – Merckx fans tend to be ‘completests’ and their ‘Merckx corner’ of the bookshelf will look bare without this mighty tome.’
Brendan Gallagher, The Tour

Merckx (69) and Merckx 69

Merckx (69) and Merckx 69 (© JAMES ARTHUR/PHOTONEWS)

‘featuring some utterly fabulous, grainy, black and white photographs from eddy’s 1969 season, tentatively holding your breath and opening the first few pages brings to mind nothing more or less than a pristine copy of rouleur magazine. you can argue the case for e-books all you like, there’s simply nothing to match the heady aroma of printer’s ink on heavy art paper. the photos are not only glorious, fascinating, engaging and addictive, but undoubtedly the very reason you’d part with your £35 in the first place.
this is an absolute doozy, one that will continue to offer those rouleur moments for ever and ever and ever.’
thewashingmachinepost.com

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