Health & Fitness

2024 Foreword Indie Award Finalist

Create a personalized movement plan you love.

You’ve heard of the million benefits of movement, but you can’t make it work in your body or your own life.

• Maybe you move a lot at work, and your body is too tired to do the activities you used to enjoy.
• Maybe you’re an athlete with nagging injuries keeping you off your game.
• Maybe you want to move more but you don’t have the time—or can’t because moving hurts.

The best way to approach movement is to think of it like food—we need certain amounts of all different kinds for our bodies to be healthy. My Perfect Movement Plan helps you figure out exactly which types of movement you’re already getting, what you might be missing, and where to fit it into your daily life.

This workbook is all about discovering the “movement diet” your body needs. Not any body, but your body, specifically. Complete dozens of self-assessment questions and worksheets to develop a plan--your perfect plan--for nourishing your body with movement in a way that’s sustainable, meaningful, adaptable, and even restful.

Get back to your most joyful activities, uncover new ones—and start savoring the movement in every moment.

In her practice as a Doctor of Physical Therapy specializing in pelvic health, Dr. Anietie "Tia" Ukpe-Wallace sees evidence nearly every day of the disconnection between women and their bodies. That disconnect has a variety of sources—trauma, embarrassment, miseducation—and manifests as both a lack of understanding and awareness and a reluctance to physically connect with their own bodies.

• Gentle guidance for exploring one’s own anatomy, with abdominal massage and journaling prompts
• Information about menstruation, perimenopause and menopause
• An in-depth examination of the causes and challenges of infertility
• An honest, detailed review of many of the conditions that can arise to complicate a pregnancy
• A prescription for post-partum self-care
• A powerful and lovely inquiry into the many types of grief related to the reproductive journey—especially that of losing a child.

Tia’s holistic approach draws on traditional knowledge (“to tend to our womb is not new”), and honors the relationships between the reproductive system and the rest of the body: for example, our feet, posture, breasts, heart, and brain. She encourages women to get personal with their anatomy, become curious observers of their own bodies, and become their own best advocate in a medical maternity care system that is not stacked in favor of women, and even less so for women of color.

Tending to Your Womb is a compassionate and trustworthy guide to improving your relationship with your most intimate parts.

How are behavioral scientists increasingly involved to advise global decision-makers in the United Nations and elsewhere?

In 2020, the Psychology Coalition at the United Nations (PCUN) launched a bold new series of books, describing how evidence- based behavioral research is increasingly used by United Nations and other decision-makers, to address global issues. These issues reflect the UN’s 17 Sustainable Development Goals (SDGs) for 2030—such as health, poverty, education, peace, gender equality, and climate change.

This PCUN volume brings together 34 experts in 14 concise chapters, to focus on diverse issues in mental, spiritual, and social health (detailed below). The chapters are co-authored by leading global experts as well as 'rising star' students from many nations--offering readers a concise overview of each topic, a glossary of key terms, study questions, and bibliography. This volume is suitable as a textbook for diverse courses in psychology, social work, cross-cultural and international studies.

Our abdominal muscles are rarely "broken"; rather, their weakness is a reflection of how little we use our entire body. Whether you have diastasis recti, a hernia, are postnatal, or simply have a very weak midsection—this is the definitive "whole-body" guide to restoring your core!

Abdominal muscles have many important jobs; twisting the spine safely, accommodating pregnancy, protecting your abdominal organs, and even breathing are just some of the jobs we want them to do well. Many will try to fix their middle through crunches and other abdominal exercises without realizing that things like tight shoulder muscles, poor posture habits, and even our breathing patterns can affect what’s going on in our abs.

In Diastasis Recti, biomechanist Katy Bowman:

• Gives 30+ exercises, organized into Small, Medium, and Big Moves
• Expands the core to include essential parts, like the shoulders and pelvis (and how movement patterns here can worsen abdominal separations)
• Explains why it’s better to think of a diastasis (abdominal hernias, or even weakness) as a symptom rather than as the "problem"
• Teaches 5 simple postural adjustments to change the forces on the front of the abdomen
• Notes that in addition to exercises, you can sit, stand, and walk for a stronger core

"By making the material understandable, approachable, and achievable, Bowman offers an outstanding and necessary guide to diastasis recti and many other abdomen-related issues. Everyone can benefit from these insights and improve their health in an empowered and proactive way." —Foreword Reviews

Diastasis Recti is for anybody wanting to improve both the function and the appearance of their abdomen!

Many work hard on good posture and better walking and running alignment, but it’s critical to understand how what you put on your feet each day can play a bigger role in the function of your feet, ankles, knees, hips, and spine than you might realize.

By applying the principles in this book, you will be able to restore your foundation and prevent dysfunction. ―Ray McClanahan, DPM, inventor of Correct Toes

Biomechanist and author of Simple Steps to Foot Pain Relief, Katy Bowman offers walkers, runners, and health professionals alike clear, accessible lessons on how the shape of shoes can play a role in painful feet, knees, and hips―and what to do about it.

When we have painful feet and weak ankles it seems like stiff, supportive shoes are the answer, but this solution can be temporary, especially if our issues stem from foot and leg weakness. In short, humans come with great foot technology, we just need to learn how to use it.

Minimal footwear―shoes that protect your feet while still letting them move freely―is gaining traction (get it?). Being barefoot is a natural human movement, but research shows simply kicking off our shoe-shackles and releasing our feet into the wild can result in injury. Whole Body Barefoot will help you safely and effectively transition to minimal footwear, reaping the enormous benefits of freeing your feet without injuring yourself along the way.

Whole Body Barefoot presents:

• 25 exercises to create strong, supple, feel-better feet
• The mechanics of bunions and pronation
• How to strengthen weak ankles and arches
• How to figure out your true shoe-size
• The importance of walking on natural surfaces―Vitamin Texture!

With clear, science-based explanations, Bowman lays out the ways in which conventional shoes and artificial environments leave us with sedentary feet as well as the steps necessary to restore lost foot function, and improve health…naturally!

A nutritious ‘movement diet’ is essential to our well-being. This book contains all the ingredients we need. –Mark Hyman, MD, New York Times #1 Bestselling Author of Young Forever, The Pegan Diet, and The Blood Sugar Solution

This book is elegant and immediately actionable. You cannot help but be changed simply by reading it. –Kelly Starrett, DPT, New York Times bestselling author of Becoming a Supple Leopard, Deskbound, and Built to Move

Indie Book Award 2023--Gold Winner in the Health category

We make hundreds of movement choices all day long, whether we know it or not: Walk or drive? Sit or stand? Hip to the right or to the left? Heels or flats? So how can we make the choices that leave us feeling and moving—even thinking—our best? It starts with the ways in which our body is positioned throughout the day, whether working, exercising, or resting.

Rethink Your Position is your guide to everyday anatomy and alignment—part by part.

Daily aches and pains can feel unavoidable, but we can start feeling better by moving better.
And moving better starts with our individual body parts, and the relationship between and among those parts and the forces or loads they experience.

Professionals, experienced exercisers, and new-to-movement newbies alike will discover the big and little ways our body parts move. Rethink Your Position explains how to check the way different areas are moving now, includes precision exercises to get important parts moving better, and shows how to support better health by making small changes —not only at the gym, but at the office, in the kitchen, on a walk with friends….even while you’re sleeping.

With her trademark clarity and humor, biomechanist, movement teacher, and bestselling author Katy Bowman provides simple, engaging instructions that will have you rethinking your position by reshaping what you’re already doing. Learn how to:

• Avoid a tech neck by adjusting your head while looking at your phone
• Set up your computer space to open tight shoulders
• Switch up the way you walk for happier feet and knees
• Care for your hips and psoas muscles by sitting differently
• Adjust your pelvic tilt for a stronger pelvic floor and glutes
• Wake up feeling refreshed by changing your sleep shape
• Find even better form in your regular yoga, Pilates, or fitness workout
• Care for your brain (and mind) with simple movements—like chewing!

Transform how you think about movement. Then watch your whole life change!

How are behavioral scientists increasingly involved to advise global decision-makers in the United Nations and elsewhere?

In 2020, the Psychology Coalition at the United Nations (PCUN) launched a bold new series of books, describing how evidence- based behavioral research is increasingly used by United Nations and other decision-makers, to address global issues. These issues reflect the UN’s 17 Sustainable Development Goals (SDGs) for 2030—such as health, poverty, education, peace, gender equality, and climate change.

This PCUN volume brings together 34 experts in 14 concise chapters, to focus on diverse issues in mental, spiritual, and social health (detailed below). The chapters are co-authored by leading global experts as well as 'rising star' students from many nations--offering readers a concise overview of each topic, a glossary of key terms, study questions, and bibliography. This volume is suitable as a textbook for diverse courses in psychology, social work, cross-cultural and international studies.

Drawing from many disciplinary areas, this edited volume explores how the Coronavirus pandemic has disproportionately harmed vulnerable and marginalized people in the U.S. Chapters address harm to people of color that exacerbated structural racism and harm to low-wage workers that highlighted existing inequalities. In addition, the volume provides strategies that have been successful in mitigating these harms and recommendations for a post- pandemic more peaceful and just future.

What do teachers, principals, school administrators, superintendents, state policy makers, and parents need to know about the growing trend to use technology in physical activity environments? How can technology be used to increase not only fitness levels but academic learning in today’s youth? How can kids benefit from increased use of technology in physical education? These questions and others are answered in this volume of the series Educational Policy in the 21st Century: Opportunities, Challenges, and Solutions.

An entire generation is growing up without the benefits of daily physical activity. The daily experiences of our children are centered on the use of technology driven, mostly sedentary, activities. Technology should be considered a viable tool that can increase physical activity levels when implemented effectively. The lack of contemporary programs and strategies that motivate participants to want to participate daily in physical activity has created a culture of inactivity and obesity and is having a profound effect on the physical health and academic learning potential of today’s youth.

In this volume the authors suggest current trends and explore the enormous potential of technology in motivating youth to commit to daily physical activity. Authors detail contemporary programs, teaching strategies and contemporary technologies beginning to be used in schools across the country, and suggest policies, directions, and cost considerations for implementing technology based learning in physical activity and physical education settings.

Drawing from many disciplinary areas, this edited volume explores how the Coronavirus pandemic has disproportionately harmed vulnerable and marginalized people in the U.S. Chapters address harm to people of color that exacerbated structural racism and harm to low-wage workers that highlighted existing inequalities. In addition, the volume provides strategies that have been successful in mitigating these harms and recommendations for a post- pandemic more peaceful and just future.

What do teachers, principals, school administrators, superintendents, state policy makers, and parents need to know about the growing trend to use technology in physical activity environments? How can technology be used to increase not only fitness levels but academic learning in today’s youth? How can kids benefit from increased use of technology in physical education? These questions and others are answered in this volume of the series Educational Policy in the 21st Century: Opportunities, Challenges, and Solutions.

An entire generation is growing up without the benefits of daily physical activity. The daily experiences of our children are centered on the use of technology driven, mostly sedentary, activities. Technology should be considered a viable tool that can increase physical activity levels when implemented effectively. The lack of contemporary programs and strategies that motivate participants to want to participate daily in physical activity has created a culture of inactivity and obesity and is having a profound effect on the physical health and academic learning potential of today’s youth.

In this volume the authors suggest current trends and explore the enormous potential of technology in motivating youth to commit to daily physical activity. Authors detail contemporary programs, teaching strategies and contemporary technologies beginning to be used in schools across the country, and suggest policies, directions, and cost considerations for implementing technology based learning in physical activity and physical education settings.

The purpose of the present book, An Intersectional Approach to Counseling Children and Adolescents with Health Conditions, is to provide mental health professionals and students of counseling, medicine, psychology, social work, and other helping professions, with useful information and helpful suggestions for their work with children and adolescents who experience significant health issues. The chapter authors rely on an intersectional understanding of the human experience and specifically focus on how diverse youth experience, understand, and seek support for specific health conditions and illnesses.

Considering contemporary research that has shed light on some of the ways individuals’ multiple social identities interconnect and interact to compound experiences of illness, health psychology researchers would benefit from applying an intersectional lens in their explorations of the micro and macro-level variables that influence pathways towards health and illness for different groups. For mental health practitioners, an intersectional perspective on diverse children and adolescents’ experiences of specific health conditions will more likely lead to innovative and inclusive interventions that target change at multiple levels.

We are confident that our book will be of great use to mental health practitioners and students who plan to or are currently working with children and adolescents with significant health issues. Readers of the book can focus on a specific health condition that is common among children/adolescents and develop their knowledge, skills, and awareness of the cultural and systemic considerations in working with children/adolescents and their families. Particular attention can be paid to the ways in which the clients’ and the counselors’ intersectional social identities may influence counseling children and adolescents with significant health issues.

The purpose of the present book, An Intersectional Approach to Counseling Children and Adolescents with Health Conditions, is to provide mental health professionals and students of counseling, medicine, psychology, social work, and other helping professions, with useful information and helpful suggestions for their work with children and adolescents who experience significant health issues. The chapter authors rely on an intersectional understanding of the human experience and specifically focus on how diverse youth experience, understand, and seek support for specific health conditions and illnesses.

Considering contemporary research that has shed light on some of the ways individuals’ multiple social identities interconnect and interact to compound experiences of illness, health psychology researchers would benefit from applying an intersectional lens in their explorations of the micro and macro-level variables that influence pathways towards health and illness for different groups. For mental health practitioners, an intersectional perspective on diverse children and adolescents’ experiences of specific health conditions will more likely lead to innovative and inclusive interventions that target change at multiple levels.

We are confident that our book will be of great use to mental health practitioners and students who plan to or are currently working with children and adolescents with significant health issues. Readers of the book can focus on a specific health condition that is common among children/adolescents and develop their knowledge, skills, and awareness of the cultural and systemic considerations in working with children/adolescents and their families. Particular attention can be paid to the ways in which the clients’ and the counselors’ intersectional social identities may influence counseling children and adolescents with significant health issues.

El libro que ha cambiado el paradigma sobre la perimenopausia, la menopausia y el bienestar en la mediana edad.

La pionera doctora Haver rompe con lo que se ha dicho hasta ahora sobre la menopausia y presenta una completísima guía que cubre tus dudas y necesidades con todo lo que tu ginecólogo olvidó contarte (o sencillamente no sabía):

• Toda la información sobre los síntomas (desde los cambios en la apariencia y los patrones de sueño hasta los problemas neurológicos, musculoesqueléticos, psicológicos y sexuales), y herramientas y consejos respaldados por la ciencia para afrontarlos de la mejor manera posible.


• Qué hacer para mitigar los riesgos asociados con la disminución natural de la producción de estrógenos, incluyendo la diabetes, la demencia, el alzhéimer, la osteoporosis, las enfermedades cardiovasculares y el aumento de peso.


• Cómo prepararte para acudir a tus revisiones y visitas médicas con toda la información necesaria, qué preguntar a tu doctor y cómo insistir en un cuidado integral de por vida.


• Las investigaciones más recientes sobre los beneficios y los efectos secundarios de la terapia de reemplazo hormonal.

Un enfoque empoderador para asegurar una salud y un bienestar vibrantes para el resto de tu vida.

ENGLISH DESCRIPTION

The book that has transformed the paradigm around perimenopause, menopause, and midlife wellness.

• All the information about symptoms (from changes in appearance and sleep patterns to neurological, musculoskeletal, psychological, and sexual issues), along with science-backed tools and advice to manage them effectively.


• How to mitigate the risks associated with the natural decline in estrogen production, including diabetes, dementia, Alzheimer’s, osteoporosis, cardiovascular diseases, and weight gain.


• How to prepare for your check-ups and medical visits with the necessary information, what questions to ask your doctor, and how to advocate for lifelong comprehensive care.


• The latest research on the benefits and side effects of hormone replacement therapy.

An empowering approach to ensuring vibrant health and wellness for the rest of your life.

Photographer Richard Pilnick has created an unprecedented study of the asanas in the first four series by working with four of the leading teachers from the global community, all of whom studied under the guidance of the father of Ashtanga yoga, Sri K. Pattabhi Jois (Guruji). 

The photographs are given the space to speak for themselves, each accompanied merely by its name in English and Sanskrit. The book proceeds from the Sun Salutation and Fundamental Postures, through the Primary and Intermediate series, to two Advanced series and a Finishing sequence. The backgrounds used for the portraits progress from dark to light, reflecting the progression of the inner self from darkness to light through the journey of the Ashtanga yoga movement meditation. Each chapter is introduced by an accompanying poem and a portrait of the internationally respected teacher demonstrating the postures and the fluid movements and breaths that connect them.

Make Time for Yoga is a beautifully illustrated, gentle guide to this age-old discipline. It outlines 50 poses, breathing exercises and sequences that you can take at your own pace, to your own level and in your own time. 

Practicing yoga has many benefits, from improving balance, flexibility and strength to developing greater awareness of the breath and nurturing a calmer mindset. A reassuring and encouraging book, it’s a perfect introduction to anyone new to yoga or those who’d like to explore familiar poses in an accessible way.

Make Time for Yoga teaches you:

• 50 yoga poses and sequences for beginners (including standing, supine/prone and seated poses)
• 6 breathing exercises
• Relaxation
• Flow and movement

A critical study of diabetes in the popular imagination

Over twenty-nine million people in the United States, more than nine percent of the population, have some form of diabetes. In Managing Diabetes, Jeffrey A. Bennett focuses on how the disease is imagined in public culture. Bennett argues that popular anecdotes, media representation, and communal myths are as meaningful as medical and scientific understandings of the disease.

In focusing on the public character of the disease, Bennett looks at health campaigns and promotions as well as the debate over public figures like Sonia Sotomayor and her management of type 1 diabetes. Bennett examines the confusing and contradictory public depictions of diabetes to demonstrate how management of the disease is not only clinical but also cultural. Bennett also has type 1 diabetes and speaks from personal experience about the many misunderstandings and myths that are alive in the popular imagination. Ultimately, Managing Diabetes offers a fresh take on how disease is understood in contemporary society and the ways that stigma, fatalism, and health can intersect to shape diabetes’s public character. This disease has dire health implications, and rates keep rising. Bennett argues that until it is better understood it cannot be better treated.

Look good, feel younger, and learn how to age well with this beginner’s guide to biohacking. Packed full of practical tips, activities, and the most effective hacks to improve your overall health.

Lara Hemeryck, PhD, a leading authority on longevity, will teach you how to take years off your biological age. Covering everything from sleep, exercise, and nutrition, alongside tips and tricks to elevate your mental well-being and sense of purpose, this book will show you how to create a personalized health routine that works for you, and will get you eating, moving, and thinking in ways that positively impact your body.

Featuring over 40 practical and easy-to-follow ideas, Living Young also brings together the latest science on biohacking to show you that lowering your biological age doesn’t need to include fancy gadgets or lots of money. It’s all about getting to know your body and using simple yet effective preventive techniques to make you feel the best you can.

Hemeryck will help you create a practical and accessible plan to overhaul your habits, improve your nutrition, help you stay active, and optimize your physical and mental health in a way that is perfectly tailored to you.