Uphill Books

"A glittering gem of a book!"—Sy Montgomery, author of The Soul of an Octopus

Following dragonflies into the territory between nature and the human psyche

Two decades ago, naturalist and environmental writer Brooke Williams had a powerful dream about a dragonfly, a dream that cracked open his world by giving rise to a steady stream of dragonfly encounters in his waking life.

In the years since, he has delved deeply into the fascinating biology and natural history of dragonflies and made pilgrimages to see them (he now has 38 species on his life list) while also exploring their symbolic meaning and cross-cultural significance.

Encountering Dragonfly is his account—related in a series of odonate encounters—of being drawn into a different kind of relationship with the natural world.  By opening himself to the personal and mytho-poetic meanings of dragonfly, and patiently courting an understanding of these creatures that is built upon, but also transcends, a naturalist’s observation, Brooke has come to believe in the importance of ‘re-enchantment.’

Throughout much of human history, we lived in an enchanted world in which myth and magic, ritual, stories, and spirits informed every aspect of our lives, defining the relationships between psyche, Earth and cosmos. The enchantment ended with the Enlightenment and modernity, when reason and scientific discovery explained away the magic, commencing a commodification of nature that has only intensified ever since.

Brooke’s personal re-enchantment has required of him a faith that material, biological reality isn’t the only reality; it recognizes symbols and archetypes as remnants of a different understanding, which may—as perhaps they always have—play a role in our long-term survival.

In many cultures, the dragonfly carries messages between the inner and outer world. For Brooke Williams the message of the dragonfly is to ask questions about synchronicity, awe and the collective unconscious, and how to engage with a world increasingly out of balance. What are the implications of following a path toward greater enchantment? In a time where the stakes have never been higher, nor the political and biological imperatives of climate change and environmental degradation more urgent, can we afford to choose such a path? Perhaps more to the point, can we afford not to?

"The most insightful guide to getting moving I've ever read.” —Kelly McGonigal, author of The Joy of Movement

"If you've ever felt stuck on the sidelines of your own wellness journey, this might be the most validating, actionable, and life-giving book you pick up this year."—Kelly and Juliet Starrett, authors of Built to Move

Break down the common everyday mental blocks to moving your body, and turn your mind from an adversary into an ally in the quest to feel better in your body.

"I know I should move my body more, but...

• I’m on my feet all day for work and I’m exhausted!"
• I’m addicted to my phone."
• I’m great at starting movement programs, just lousy at sticking with them."
• My body jiggles and embarrasses me in public."
• Movement is sooooo boring!"

Sound familiar? If not, it probably means you have another perfectly good excuse of your own. We all have our reasons for not getting the physical activity we know is good for us—reasons which stubbornly defy the same old tired prescriptive advice about hours of weekly cardio or numbers of steps. Adding insult to injury, these same excuses contribute to you feeling bad or guilty when you fail to move as much as you know you “should.”

That’s why Diana Hill and Katy Bowman have put together this simple guide to changing the way you think to change how much you move.

Diana is a modern psychologist, expert in Acceptance and Commitment Therapy (ACT), and host of the Wise Effort podcast. Her mission is to help her clients and readers grow the psychological flexibility needed to get moving in directions that matter to them. Katy is a biomechanist, author, and trailblazing movement teacher who has spent a career helping people integrate more movement into their lives. In I Know I Should Exercise, But…, the two join forces to help you challenge your barriers to movement in a new way. Katy translates her understanding of the obstacles that keep people sedentary—including dozens of real-world examples from readers and clients—into 44 essential impediments to movement. Diana responds to those common barriers, while introducing you to acceptance and commitment therapy (ACT), behavioral psychology, and self-compassion: evidence-based-approaches for cultivating flexibility and aligning actions with values.

Whether your internal barrier is born of fear, malaise, inertia, embarrassment, or difficulty managing competing priorities, you will learn how to disempower it by applying effective science-based tools for changing the way you think.

You’ll learn to identify your resistance—whether it’s an unhelpful thought, a misplaced motivation, or a contextual barrier—and respond wisely and effectively, using tools and techniques that can be applied to other areas of your life as well, including:

• urge surfing
• motivational interviewing
• behavioral stretching
• strengthening your acceptance muscle

This is a must-have book for anyone struggling with the mental barriers to moving more and an essential resource for personal trainers, fitness instructors, and mental health professionals wanting to better connect with their clients.

Stretch your mind, connect with what is truly important to you, and stop talking yourself out of the movement you need!

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 glittering gem of a book!"—Sy Montgomery, author of The Soul of an Octopus

Following dragonflies into the territory between nature and the human psyche

Two decades ago, naturalist and environmental writer Brooke Williams had a powerful dream about a dragonfly, a dream that cracked open his world by giving rise to a steady stream of dragonfly encounters in his waking life.

In the years since, he has delved deeply into the fascinating biology and natural history of dragonflies and made pilgrimages to see them (he now has 38 species on his life list) while also exploring their symbolic meaning and cross-cultural significance.

Encountering Dragonfly is his account—related in a series of odonate encounters—of being drawn into a different kind of relationship with the natural world.  By opening himself to the personal and mytho-poetic meanings of dragonfly, and patiently courting an understanding of these creatures that is built upon, but also transcends, a naturalist’s observation, Brooke has come to believe in the importance of ‘re-enchantment.’

Throughout much of human history, we lived in an enchanted world in which myth and magic, ritual, stories, and spirits informed every aspect of our lives, defining the relationships between psyche, Earth and cosmos. The enchantment ended with the Enlightenment and modernity, when reason and scientific discovery explained away the magic, commencing a commodification of nature that has only intensified ever since.

Brooke’s personal re-enchantment has required of him a faith that material, biological reality isn’t the only reality; it recognizes symbols and archetypes as remnants of a different understanding, which may—as perhaps they always have—play a role in our long-term survival.

In many cultures, the dragonfly carries messages between the inner and outer world. For Brooke Williams the message of the dragonfly is to ask questions about synchronicity, awe and the collective unconscious, and how to engage with a world increasingly out of balance. What are the implications of following a path toward greater enchantment? In a time where the stakes have never been higher, nor the political and biological imperatives of climate change and environmental degradation more urgent, can we afford to choose such a path? Perhaps more to the point, can we afford not to?

A heart-centered, science-based guide to caring for your reproductive health

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.

Tia was 32 years old when she herself suffered a stillbirth halfway through her first pregnancy. It was her first major loss, but would not be her last; and it would set her on the path to learning everything she could about her own body, not only the anatomy and the physiology, but also reconnecting with the feelings and sensations of her own womb and its attendant emotional aspects: love, joy, as well as distrust, fear, anger and grief.
Tending to Your Womb is the book that Tia wishes she had when she started her own journey towards conception, pregnancy, loss, and, eventually, motherhood. Through self-care exercises, science-based information, and her own personal experiences and those of her patients, she helps women better understand and reconnect with their own bodies. The heart of the book is walking women through the journey from conception through pregnancy, with the full spectrum of outcomes considered.
The book includes:

• 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.

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.

The wolf was so close now... Approaching the place where the edge of the forest met the open meadow, I paused before stepping out from the shadows of the trees. The sun was directly overhead. In that moment I stood frozen in my tracks next to the fresh footprint of the wolf that had led me here. I was sharing this trail with the wolf and I did not want the moment to end. I wanted that wolf to be with me forever. (from Chapter Seven, Pack)

Dawn Again: Tracking the Wisdom of the Wild is a memoir of exploration and survival that will inspire you to better tend to the planet, even if it’s simply tending the soil in your own backyard!

Doniga has given us a manual on how to get in touch with our best selves, through getting in touch with the earth. —Joan Baez

Dawn Again takes readers along a young woman’s journey from unsettled teen to immersive nature school student to wildlife tracker to a cattle woman on a mission to save the food system through regenerative agricultural practices that restore the soil and other non-human elements of the planet.

From one of the few female voices in both wilderness immersion and ranching, Dawn Again is a nature memoir that shares Doniga’s experience hitchhiking across the pacific northwest, waiting patiently to connect with a deer on its terms, and tracking in Alaska where she finally came face to face with white wolves and the rigor of wilderness survival.

When Doniga tracks mountain lions with Erik, a rancher, she finds herself falling in love with more than just nature. She settles down on a cattle ranch on the California coast to start a family, and has to learn how to apply the deep lessons of the wild to her everyday life.

Advocating for nature knowledge and ecological wisdom, Dawn Again dives into Doniga's real-life experiences as a woman, environmentalist, wilderness expert, woman rancher, mother, and producer in the food system.

"The most insightful guide to getting moving I've ever read.” —Kelly McGonigal, author of The Joy of Movement

"If you've ever felt stuck on the sidelines of your own wellness journey, this might be the most validating, actionable, and life-giving book you pick up this year."—Kelly and Juliet Starrett, authors of Built to Move

Break down the common everyday mental blocks to moving your body, and turn your mind from an adversary into an ally in the quest to feel better in your body.

"I know I should move my body more, but...

• I’m on my feet all day for work and I’m exhausted!"
• I’m addicted to my phone."
• I’m great at starting movement programs, just lousy at sticking with them."
• My body jiggles and embarrasses me in public."
• Movement is sooooo boring!"

Sound familiar? If not, it probably means you have another perfectly good excuse of your own. We all have our reasons for not getting the physical activity we know is good for us—reasons which stubbornly defy the same old tired prescriptive advice about hours of weekly cardio or numbers of steps. Adding insult to injury, these same excuses contribute to you feeling bad or guilty when you fail to move as much as you know you “should.”

That’s why Diana Hill and Katy Bowman have put together this simple guide to changing the way you think to change how much you move.

Diana is a modern psychologist, expert in Acceptance and Commitment Therapy (ACT), and host of the Wise Effort podcast. Her mission is to help her clients and readers grow the psychological flexibility needed to get moving in directions that matter to them. Katy is a biomechanist, author, and trailblazing movement teacher who has spent a career helping people integrate more movement into their lives. In I Know I Should Exercise, But…, the two join forces to help you challenge your barriers to movement in a new way. Katy translates her understanding of the obstacles that keep people sedentary—including dozens of real-world examples from readers and clients—into 44 essential impediments to movement. Diana responds to those common barriers, while introducing you to acceptance and commitment therapy (ACT), behavioral psychology, and self-compassion: evidence-based-approaches for cultivating flexibility and aligning actions with values.

Whether your internal barrier is born of fear, malaise, inertia, embarrassment, or difficulty managing competing priorities, you will learn how to disempower it by applying effective science-based tools for changing the way you think.

You’ll learn to identify your resistance—whether it’s an unhelpful thought, a misplaced motivation, or a contextual barrier—and respond wisely and effectively, using tools and techniques that can be applied to other areas of your life as well, including:

• urge surfing
• motivational interviewing
• behavioral stretching
• strengthening your acceptance muscle

This is a must-have book for anyone struggling with the mental barriers to moving more and an essential resource for personal trainers, fitness instructors, and mental health professionals wanting to better connect with their clients.

Stretch your mind, connect with what is truly important to you, and stop talking yourself out of the movement you need!

A heart-centered, science-based guide to caring for your reproductive health

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.

Tia was 32 years old when she herself suffered a stillbirth halfway through her first pregnancy. It was her first major loss, but would not be her last; and it would set her on the path to learning everything she could about her own body, not only the anatomy and the physiology, but also reconnecting with the feelings and sensations of her own womb and its attendant emotional aspects: love, joy, as well as distrust, fear, anger and grief.
Tending to Your Womb is the book that Tia wishes she had when she started her own journey towards conception, pregnancy, loss, and, eventually, motherhood. Through self-care exercises, science-based information, and her own personal experiences and those of her patients, she helps women better understand and reconnect with their own bodies. The heart of the book is walking women through the journey from conception through pregnancy, with the full spectrum of outcomes considered.
The book includes:

• 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.

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!

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.