BURN FAT BUILD MUSCLE

It is easy to lose weight than to keep it off long term, the goal of embarking on this journey 2023 was to shed belle fat, after achieving it I decided to make fitness a daily lifestyle and not go off the rail some month(s). Also I became an advocate for healthy living having experienced the benefit of staying in a fit shape and the resulting good feeling I got after a workout session. My testosterone level increases, I feel more confident, less anxious and have more energy to go about my daily activities. I wrote this book to encourage people who may be experiencing plateaus and need encouragement to keep going, and also for beginners who want to transform their body and live a healthy lifestyle long term.

Meet Sal Nate

Sal Nate is a fitness enthusiast, dedicated to helping people achieve a fit body

College Life of a Retired Senior (Bargain Book)

Seven years after she retired from a lengthy career in banking, Yvonne Blackwood surprised her friends and family by returning to school at age sixty-four to pursue an English degree. Her purpose was fueled by four powerful reasons—to add texture to her writing; to ward off dementia; to enhance structure in her life; and to inspire her two young grandsons to continue their education after high school. But as she stepped onto the campus of Canada’s third-largest university, Blackwood had no idea of the hurdles she was about to face.

In a retelling of her journey into a new beginning, Blackwood details how, after enrolling in York University, she struggled to maintain her established lifestyle, attend class with hard-to-connect-with millennials, and face a series of challenges that included two strikes at the university, a campus lockdown during the COVID-19 pandemic, and a shocking health diagnosis in her final year of studies. While leaning on the university’s motto—the way must be tried—Blackwood tells an inspiring story of how she persevered and learned to rely on her faith as she bravely conquered her fears and vulnerabilities to eventually achieve her goal.

College Life of a Retired Senior is the true story of a former bank manager’s experiences as she returned to college in the third act of life to earn a degree in English.


Meet Yvonne Blackwood

Yvonne Blackwood is the author of four adult non-fiction books, Into Africa: A Personal Journey, Will That Be Cash or Cuffs? Into Africa: the Return, and College Life of a Retired Senior: A Memoir of Perseverance, Faith, and Finding the Way. She has also published three children’s picture books: Nosey Charlie Comes to Town, Nosey Charlie Goes to Court, and Nosey Charlie Chokes on a Wiener. An award-winning short-story writer, Blackwood has contributed stories to several anthologies, including Human Kindness, Canadian Voices, and Wordscape. She has published articles in magazines including More of Our Canada, Adelaide, InTouch, and Green Prints and has written columns for the Toronto Star, Pride Newspaper, and The African Connection. Blackwood retired after a thirty-seven-year banking career.

Meditation Mastery: Your Path to Inner Peace and Mindful Well-Being

In these serene pages, I invite you to join me on a transformative journey into the profound world of meditation and mindfulness. This guide isn’t just a book; it’s your compass, leading you to the shores of stress reduction, relaxation, and unwavering commitment to your mental health. Step with me into the sanctuary of spirituality and self-discovery, where inner peace isn’t just a dream but a tangible reality. Here, you’ll realize that mindfulness meditation is your steadfast companion on this quest. Think of this book as your wellspring of wisdom, a beacon of enlightenment, and the roadmap for your voyage towards inner peace. For those like me who’ve wrestled with anxiety and battled stress, the chapters within these pages offer more than solace; they provide a much-needed respite. Dive with me into the chapters dedicated to meditation for anxiety and stress, and you’ll find the keys to unlock the doors to tranquility. This journey isn’t just about finding relaxation; it’s a full-fledged odyssey in pursuit of happiness. Meditation is our passport to mindfulness, a voyage through the serene realms of self-exploration. With each chapter, you and I will chart a course towards a future where inner peace and well-being reign supreme. So, let’s venture forth together, immersing ourselves in the essence of mindfulness and meditation. May this journey bring us both the solace and enlightenment we seek.

Meet Arthur Shyndzikau

I look back on my life, and it feels like traversing a labyrinth of experiences and revelations, where the walls whispered ancient secrets and the floor vibrated with the footsteps of generations that came before me. I’m not just an author but a voyager on this winding journey of existence, and I’d like to share a glimpse of the path that led me here, to this exploration of meditation and mindfulness. My odyssey began in the embrace of an environment drenched in spiritual wisdom and tranquility. From a tender age, I was surrounded by the soothing rhythms of mindfulness and meditation, practices that could transform not only the individual soul but the very world around them. It was within the sanctuary of my family that I first witnessed the alchemy of these practices, how they could mold not just our inner landscapes but the lives of those who shared this sacred space. As I matured, my quest led me further into the enigmatic realms of meditation and mindfulness. With each step, I unearthed the profound gifts bestowed by these ancient arts—gifts of serenity, clarity, and the unending mysteries of the human spirit. Yet, my journey was not a solitary endeavor; it was an expedition of understanding, a mission to grasp the transformative wisdom that had touched my life so profoundly. My mission transcended the pages of this book. It transformed into seminars, workshops, and intimate conversations with souls seeking solace and a path to recovery from the clutches of addiction. This became more than just a cause; it became my calling. Addiction was a shadow I knew intimately, and it was through this shadow that I emerged, wielding the torch of meditation and mindfulness as powerful tools in the quest for healing. As my voyage continued, a twist of fate led me into the vibrant realm of hip-hop culture. There, I uncovered the elements of breakdancing, DJing, graffiti art, and the profound mentorship that lay at its heart. I aimed to become a bridge, linking the creative energy of hip-hop to the profound serenity I had discovered through meditation. This multifaceted journey sculpted me into an advocate for personal growth, an addiction recovery specialist, and a member of the hip-hop community. It might appear to be a diverse tapestry of experiences, but it’s woven together by a singular purpose: to inspire and support those in search of serenity, mindfulness, and personal growth.

Habit Hacking: 10 Easy Life Rules of Abundance to Reinvent Yourself, Embrace Change And Create Healthy Habits

This light and entertaining book, spoken from a personal story, uncovers a handful of simple life hacks (the astonishing influence of the 80/20 Rule, the mastery of solving the root cause of problems, or why failure is a myth), and delves into the way on forging a mind of clarity from the power of ideas. Doing the journey together. Providing actionable and achievable steps. Along the way, Gareth tells inspiring stories of uprisen artists, leading CEOs, and Nobel prize scientists who have persevered with powerful habits that led to gratitude, joy and legacy. Gareth explains how we can intentionally; eliminate cognitive distractions of the mind, and distance ourselves from opportunity distractions. We can never make a big difference if we’re constantly distracted by small things. This book can change that. True success is not about doing more. True success is about choosing which path is the most value-adding because what you don’t do determines what you can do. The beauty of this journey is that the steps you take don’t need to be big, they just need to take you in the right direction. This way, you might just live a rich life and spend more time with the people you love. Find the things that set your heart on fire. Then let it combust.

Meet Gareth Man

Habit coach and cross-national entrepreneur, Gareth Man have brought light to another way. He knows the tangible abundance in life starts from consistent investment in healthy habits – refocusing on only what really matters to you, taking calculated risks whilst embracing change, and transforming the thought process from the day to day clutter. Gareth deeply believes if you were to experience life intentionally and powerfully, you got to get 1% better each day – physically, emotionally, mentally, and spiritually.

The Happy Hormonal Balance Guide: A Science-Based Hormone Intelligence Guide to Achieve and Maintain Healthy Hormones (7 Day Detox Meal Plan Included)

“The Happy Hormonal Balance Guide” is your comprehensive guide to understanding hormones, what they do, and how to recognize signs of hormonal imbalance. This book goes beyond the basics and provides a full and interesting explanation of hormones and their role in the body. You will learn about the triggers of hormonal imbalance, including stress, poor diet, and lack of exercise, and how to be proactive in recognizing the root causes of any type of imbalance in the body. The book will guide you in creating a sustainable action plan for a lifestyle balance that promotes hormonal health. In addition, the book covers gender-specific issues in hormonal balance, covering both male and female issues. You’ll learn about pills, supplementation, and hormones and their short-term and long-term effects, as well as natural alternatives that can be used instead. The role of diets in balancing hormones in the body is also covered extensively. You’ll learn about the correlation between hormonal balance and exercise, and how lifestyle adjustments can help achieve sustainable hormonal balance. “The Happy Hormonal Balance Guide” is the ultimate resource for anyone looking to take control of their hormonal health. It provides practical solutions and guidance for achieving hormonal balance in a natural and sustainable way, without relying on pills or other artificial methods.

Meet Jessamyn Swift

Jessamyn Swift is a naturopath, healer, and writer who has dedicated her life to promoting holistic health and well-being. With a wealth of knowledge and experience in natural medicine, she has helped many people overcome various health problems and lead vibrant, fulfilling lives. Having personally experienced numerous health challenges, Jessamyn has a deep understanding of the physical, emotional, and spiritual aspects of healing. Her own journey has inspired her to pursue a career in natural medicine, and she has been empowering others to take charge of their health for over a decade. Her most recent book, “The Happy Hormonal Balance Guide: A Science-Based Hormone Intelligence Guide to Achieve and Maintain Healthy Hormones,” is a culmination of her years of experience and expertise in the field of hormonal health. In this comprehensive guide, she shares practical strategies and natural remedies to help women achieve optimal hormonal balance and improve their overall well-being. Jessamyn’s writing is deeply informed by her personal experience as well as her extensive training and clinical practice. Her compassionate and insightful approach to natural healing has made her a trusted resource for people seeking to enhance their health and vitality. Whether she is working with patients in her practice, writing books, or delivering inspiring talks and workshops, Jessamyn is passionate about helping people tap into their innate healing power and live their most intentional lives.

Eat Healthy: No Diabetes Diet Cookbook.: Delicious and mouthwatering recipes for a healthy life.

Attempt one of these delectable recipes assuming you’re hoping to hold your glucose within proper limits. While there is no enchanted nourishment for a solid glucose, fixings like shrimp, broccoli, nuts, raspberries, avocados and dark beans can help. These food varieties are loaded with fiber and solid fats, which can keep your glucose in a sound reach. Whether it’s morning meal, lunch or supper, recipes like Broccoli and Balsamic mushrooms and Chocolate Raspberry Cereal are nutritious, delectable and can keep you feeling at your best.

Meet Jennifer Rich

Peak Performance on Plants: The Essential Guide to Vegan Nutrition for Everyone from Competitive Athletes to Couch Potatoes

Have you ever thought that you should eat less meat, but don’t know where to start? Have you ever wondered whether you’ll be able to perform at your best if you switch to eating a plant-based diet? Have you been vegan for a while and need some help in fine tuning your nutrition plan? Peak Performance on Plants by Alex Wood and Aisha Summers answers all those questions and more, providing an unbiased research-based guide on vegan nutrition. It gives you a clear view of going plant-based beyond the hype and green-washing that can put you off even trying your first meat-free meal. Peak performance means that you are functioning at your best, no matter what you’re doing – from high level athleticism, where you’re counting every gram of protein that you consume, to living your healthiest life doing the things you love with the people you love. At the foundation of it all is the food that you eat. Getting it right is complicated, which is why Alex Wood, a long-term vegan coach and personal trainer, and Aisha Summers, a nutritionist, wrote this ground-breaking book. In Peak Performance on Plants, these are just some of the things you will discover: • The evidence-based benefits of a diet that places plants at the center. It covers everything from the prevention of chronic disease in the long-term to the short-term effects of changing the fuel source that powers your training. • The bottom line on protein – how much you need, where to get it on a plant-based diet, and crucial information on protein quality and digestibility. • The different kinds of plant-based diets, and which is the best one for your specific needs. • The key micronutrients that you need to get enough of to function at your best, how to work out how much you’re getting and whether you might need more. • Understanding that the timing of when you eat your meals can have a huge impact on performance and long-term health. • Vegan recipes for breakfast, lunch and dinner, including Apple Pie Protein Porridge, a Vegan “Meatball” Sub, Butternut Mac and Cheese and many more. Whether you’re a competitive athlete, a part-time gym-goer, or even someone who struggles to get off the couch, this book will provide you with the best foundation for boosting your performance, on plants!

Meet Alex Wood & Aisha Summers

Aisha Summers has spent her life trying to explain complicated ideas in ways that more people can understand. She believes that being an effective science communicator is one of the most important jobs in the 21st century. She is passionate about health – and the science behind it – and has made it her mission for more people to understand the connection between lifestyle and wellness. Born in England to Indian parents, she has always felt that she has experienced the best of both cultures. After studying Chemistry at university, she worked for a brief stint in the pharmaceutical industry, before realising that she had to follow her passion – food. She believes that food is medicine, and has worked for both large and small food and beverage companies throughout her career. She is Nutritionist, and has devoted a large part of her research to determining how the food we eat affects our most valuable resource, our brain.

Lemon-aid: Our love-and-not-love story with fruit and vegetable water—and how we’re better at managing sugar addiction because of it

Lemon-aid is the self-help book for people who are curious about and courageous enough for a real life change when it comes to drinking sugar-loaded beverages and discovering solutions that are within reach.

This refreshingly odd (mostly) and tell-all true story is an account of how a frantically busy and (admittedly) overwhelmed couple learned to become better versions of themselves by changing their family’s relationship with recreational sugar.

It’s also a how-to guide for others who are looking to break up with sweetened beverages, beat a soda addiction, or otherwise turbo-boost a journey toward building better habits without turning their lives upside down—complete with stories, swear words, and side quests to help you get over your challenges of healthier hydration.

Ever feel like you drink way too much soda? We sure did, and we’ll help you…

• Confront your compromised routines and “sugar demons” that are bringing you down.

• Develop a more desirable mindset that’s required for genuine lasting change.

• Learn how to get real with yourself and build new systems of behavior that you won’t hate.

• Create and live a healthier lifestyle as you explore the waterful world of infusion.

When you’re through with Lemon-aid, you’ll have a clearer understanding of where you want to be and how to get there, along with some insights and practical recipes that we’ve tried and tested at home with our two “beverage buddies”.

Infusion we trust.


Meet JW GU and Simona Mok

“Joey ‘JW’ Gu has been leisurely writing and shooting photography since middle school and has published works with SPIN, The New York Times, as well as Switzerland’s largest English business magazine and a fashion publication based in Amsterdam. Simona Mok has a background in banking and finance and has built a career in private equity and investment, along with an analytical portfolio of consumer trend insights and brand performances.

“Currently, they are both business proprietors and consultan…”—you know what, trying to define yourself IS like trying to bite your own teeth, perhaps with braces and a salty fist in your mouth.

What we are is simply THIS: flawed, struggling, and sometimes barely holding on. We have our rough days just like everyone else. But we’re learning and working hard and have our shiny ones too! And it’s these bright days that continue to get us here, and the not-so-bright ones that help us treasure it.

One could also say we’re an unfinished manuscript, still drafting AS we’re telling our story.

“When they’re not creating memories with their two cosmic sons and a female mustached dog named Chopper, Joey and Simona are co-founding partners running The Pacer Company, a consulting and training company based outside of the US. Eventually, they will once again call Southern California their home, where they plan to continue exploring and developing further opportunities for business, writing, and their family.” There, how’s that? Not too bad, we’d say—simple and straight, and the truth.

No Nursing Home for Me!: Strategies to Manage Pain, Improve Functional Mobility and Keep You Living Independently

Adults who are looking for ways to reduce pain and swelling will find answers in this book. Physical therapy exercises help build strength and improve function so people can live a full, comfortable life. These strategies can reduce the need to access the healthcare system and keep people living independently.

Fireproof Happiness : Extinguishing Anxiety & Igniting Hope

Happiness is something that everyone desires, yet few know how to obtain. What constitutes true happiness has been a query that has captivated psychologists, philosophers and religious leaders for centuries. Many meaningful and insightful responses have been the outcome of the struggle to define and describe the elements that are essential to this universal pursuit. As a result, one thing has become clear. Happiness is not achieved by eliminating struggle.

When facing strong headwinds, you can soar to new heights. You can make good things happen in bad times. You can build a better life and a brighter future, regardless of what you are facing today. You can enhance relationships. You can become a more inspirational leader. And you can do it all by choosing hope. Those who have hope are happier, healthier, and more productive. And the best part is that hope can be yours.

Distilling decades of psychological research into simple language, Dr. Randy Ross provides practical wisdom to effectively face challenges, difficulties, and setbacks. Offering life-transforming truths, Dr. Ross untangles some of life’s toughest issues and shows how anyone can apply hope to make life better, improve relationships, and lead well.

Providing encouragement and practical principles for those who want to soar to new heights, these insights are both impactful and infectious. Whether you’re currently facing a crisis or looking to take your life and leadership to a higher level, this message will help you build a brighter tomorrow by embracing hope today. Hope is a dynamic motivational system tied to inspirational goal-setting.

How we choose to face and embrace the crises before us will determine our destiny. Face the future with hope. You don’t have to wait until life isn’t hard to make the choice to be happy!