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Achieve new levels of fitness in just minutes a day with high intensity interval training (HIIT) workouts...tabata style!A long-time favorite of athletes looking to reach their peak and stay competitive, high intensity interval training (HIIT) burns body fat with more efficiency than any other method. By pushing your body close to its exercise limits for very brief periods, HIIT achieves real results in improving both cardiovascular and respiratory functions. Requiring less time than any other method of fitness, tabata, a form of HIIT, is now acknowledged to be the single most advantageous form of exercise for any number of fitness goals.Tabata lets you push your body to its physical limits—getting the results you want while avoiding stress-based injuries and unwanted setbacks. Requiring little to no equipment, tabata is as affordable as it is effective. The Tabata Workout Handbook lets you tailor the intensity of your workout to your starting ability. And since each movement only takes 4 minutes to complete, tabata is perfect for any schedule!The Tabata Workout Handbook includes:• Over 100 tabata routines, with endless possible variations• Weighted tabata workout drills, letting you work tabata into any strength-building program• Detailed, easy-to-understand exercise descriptions to help you master each tabata movement• Tips on how to best supplement your existing workout regimen, letting you customize your tabata experience to fit your needs• Tabata Tracker journal pages to help you keep track of your progressWhether you're looking to intensify an existing workout, increase your fitness results, or overcome your personal fitness plateau and reach new heights, The Tabata Workout Handbook shows you how!

This special 2-book bundle contains a number of perspectives on a man who was arguably Canada's most famous political leader, a figure of legendary proportions in the history of Canada's birth and development. Ged Martin's biography tells Macdonald's story. Shocked by Canada's 1837 rebellions, Macdonald sought to build alliances and avoid future conflicts. Thanks to financial worries and an alcohol problem, he almost quit politics in 1864. The challenge of building Confederation harnessed his skills, and in 1867 he became the country's first prime minister. He drove the Dominion's westward expansion, rapidly incorporating the Prairies and British Columbia before a railway contract scandal unseated him in 1873. He conquered his drinking problem and rebuilt the Conservative Party to regain power in 1878. The centrepiece of his protectionist National Policy was the transcontinental railway, but a western uprising in 1885 was followed by the controversial execution of rebel leader Louis Riel. Although dominant nationally, this popular hero had many flaws. Macdonald at 200 presents fifteen fresh interpretations of Canada's founding prime minister, published for the occasion of the bicentennial of his birth in 1815. Crisply written by recognized scholars and specialists, the collection throws new light on Macdonald's formative role in shaping government, promoting women's rights, managing the nascent economy, supervising westward expansion, overseeing relations with Native peoples, and dealing with Fenian terrorism. A special section deals with how Macdonald has (or has not) been remembered by historians as well as the general public. The book concludes with an afterword by prominent Macdonald biographer Richard Gwyn. Macdonald emerges as a man of full dimensions — an historical figure that is surprisingly relevant to our own times. Includes John A. Macdonald Macdonald at 200

With a sharp eye and wry wit, Roger Hall recounts his experiences as an American Army officer assigned to the Office of Strategic Services (OSS) during World War II. First published in 1957 to critical and popular acclaim, his book has become a cult favorite in intelligence circles. The story follows Hall's experiences from a junior officer fleeing a tedious training assignment in Louisiana to his quirky and rigorous OSS training rituals in the United States, England, and Scotland. Quick to pick up on the skills necessary for behind-the-lines intelligence work, he became an expert instructor. But he was only reluctantly given operational duties because of his reputation as an iconoclast. In his droll story-telling style, Hall describes his first parachute jump in support of the French resistance as a comedy of errors that terminated prematurely. His last assignment in the war zone came when William Colby appointed him section head of an operations group that made its way on foot through Sweden. Called one of the funniest and most perceptive works ever written about life in the OSS, the book includes a wealth of unforgettable personalities that Hall encountered over the years.

The complete guide to body sculpting with kettlebells.Unlike traditional dumbbells, the true power of the kettlebell lies in its unique shape. Because the kettlebell's center of mass is extended beyond the hand, more muscle groups are utilized in the swinging and movement of a kettlebell as opposed to the lifting of dumbbells, thus producing a much more effective workout. For this reason, the kettlebell has attracted attention from fitness professionals and is being increasingly adapted for the general public.For the first time ever, Body Sculpting with Kettlebells for Men gives readers a comprehensive guide to using this unique fitness tool, complete with workouts for people of all fitness levels. Simple to learn, easy to use and with a ton of benefits, Body Sculpting with Kettlebells for Men provides the perfect core or supplement to your existing workout routine.With Body Sculpting with Kettlebells for Men, you will learn:• How the kettlebell's shape enables endless variety of movement patterns• Sport-specific exercises to enhance performance• Quick, convenient exercises that can be practiced anytime with minimal equipmentUtilizing the unique and proven benefits of kettlebells, Body Sculpting withKettlebells for Men provides instructions, exercises, and routines perfect for gaining strength, packing on muscle, and burning body fat.Kettlebells are a surprisingly simple and incredibly effective tool that works more muscle groups than dumbbells for a full-body workout like you've never seen before.NEW AND EFFECTIVE. Kettlebells are quickly growing in popularity, both among fitness professionals and the general public for overall body sculpting work.NO GYM REQUIRED. With a small investment in the kettlebells equipment, the workouts can be done at home.ACCESSIBLE TO ALL FITNESS LEVELS. Includes detailed exercises for beginners and advanced exercisers. Includes workouts for building muscle mass, toning, and increasing cardio fitness.Body Sculpting with Kettlebells for Men takes this amazing potential and turns it into results, with pinpointed exercise routines and disciplined strength building workouts to maximize the benefits of your kettlebell program.What are you waiting for? Get fit NOW!

Writing Your First Play provides the beginning playwright with the tools and motivation to tell a story through dramatic form. Based in a series of exercises which gradually grow more complex, the books helps the reader to understand the basic elements of drama, conflict, and action. The exercises help the reader to become increasingly sophisticated in the use of dramatic formats, turning simple ideas into a viable play. Topics include: the role of action in drama;developing action and conflict to reveal character;writing powerful and persuasive dialog;writing from personal experience:pros and cons;how to begin the story and develop the storyline. This new edition is thoroughly updated and contains new examples based on contemporary plays. The author has added additional writing exercises and a new student-written one act play. It also contains a new chapter on how to sell your play once it is written.With examples based on student work, this text both inspires and educates the student and fledgling playwright, providing solid tools and techniques for the craft of writing a drama. Roger A. Hall, a professor of theatre at James Madison University, had taught playwriting for nearly 20 years. Many of his students have gone on to write for theatre, television, and the screen. He has written numerous plays and articles and has acted and directed extensively in the theatre.

Roger Hall's great gift for creating a setting in which a diverse group of characters are drawn together is rarely better displayed than in this play. Irresistibly funny and satirical.

Patterns of the Past has been published to commemorate the one hundredth anniversary of the founding of the Ontario Historical Society. Organized on 4 Sept 1888 as the Pioneer Association of Ontario, the Society adopted its current name in 1898. Its objectives, for a century, have been to promote and develop the study of Ontario's past. The purpose of this book is both to commemorate and to carry on that worthy tradition. Introduced by Ian Wilson, Archivist of Ontario, and edited by Roger Hall, William Westfall and Laurel Sefton MacDowell, this distinctive volume is a landmark not only in the Society's history but in the prince's historiography. Eighteen scholars have pooled their talents to fashion a volume of fresh interpretive essays that chronicle and analyze the whole scope of Ontario's rich and varied past. New light is thrown on our understanding of early native peoples, rural life in Upper Canada, the opening of the North, the impact of railways, and the growth of businesses and institutions. And there is much social study here too, especially of the new roles for women in industrial society, of working class experience, of ethnic groups, and of children in our society's past. As well, there are innovative treatments of the conservation movement, of science's role in provincial society, and of the relationship between society and culture in small towns. Anyone with an interest in the history of Canada's most populous province will find much in this comprehensive collection.