Do 3-4 Pilates toning workouts each week in addition to your regular cardio regimen in order to strengthen the abs and lower back while stabilizing the spine. These functional exercises address America´s #1 trouble spot: flabby abdominals. You´ll start with safe, moderate exercises and gradually increase the intensity. You don´t require any additional equipment beyond your own body weight. Enjoy!This six-week program includes:Basic Sexy Pilates:This is a fabulous introductory workout where you zone in on hips, back, abs, and total-core strength and stability. Do this great, short, efficient workout 2-3 times a week. Take frequent breaks by pulling knees into chest and breathing deeply. Drink water before and after class and use muscle control throughout this basic workout. Flat Abs Workout:Pilates is best known as a core strengthener, an abs-toner, and a posture enhancer. This fantastic and efficient workout introduces you to the basic principles of Pilates core work in a simple and user-friendly way.Total Body Traditional Series:This is the original and quite traditional mat Pilates series invented in the 1920s by guru Joseph Pilates. We encourage you to practice and perfect this single workout more than any other since this includes foundation moves for ALL of Pilates.Total Body Blitz:This challenging Pilates program targets large muscles of the back, chest, abs, and legs. Perform it three days a week (on non-consecutive days) in addition to your regular cardio regimen. This body sculpting plan really zeroes in on all the areas you want to firm up.The Super Challenge:This is a Pilates workout that targets the core, hips, and back, and sculpts the chest, legs, and every major muscle group. You should have worked your way up to this mega-challenge. Most participants won´t be able to complete it the first few times through. Drink lots of water after, and stretch thoroughly. 1. Language: English. Narrator: Ellen Barrett. Audio sample: http://samples.audible.de/sp/iamp/000022/sp_iamp_000022_sample.mp3. Digital audiobook in aax.
Our economy is based on an outdated image of mankind, writes Niels Pfläging. Companies are in need of a radical makeover. Pfläging defines a new code of management and shows the impact on the individual and the company as a whole if responsibility, freedom and community are lived out properly. He then demonstrates how to bring these changes about. Firmen müssen radikal neu gestaltet werden. Niels Pfläging meint: »Wer seine Mitarbeiter bewusst oder unbewusst auf Hierarchie ausrichtet, erntet Bürokratie, Erstarrung und innere Kündigung. Das nennen wir Management. Wessen Unternehmen schneller, flexibler und robuster werden soll, der muss seine Mitarbeiter auf die Kunden, also den Markt ausrichten.« Das Menschenbild, das unserer Wirtschaft zugrunde liegt, ist nicht mehr auf der Höhe der Zeit. Niels Pfl äging defi niert einen neuen Kodex des Managements. Er zeigt, was es für jeden Einzelnen und für das ganze Unternehmen bedeutet, wenn Verantwortung, Freiheit und Gemeinsamkeit wirklich gelebt werden, und wie das gelingen kann. » Wenn Pfläging die Dogmen des Managements durchschüttelt, zerbröseln sie in seinen Händen.« Financial Times Deutschland
The rainbow flag was designed in 1978 for a gay parade in San Francisco, and over the last 30 years it has become the global symbol for gay pride. If the flag were designed in 2009, how would it look? Mark Randall of the design firm Worldstudio accepted the challenge, and he and his team came up with several ideas for a 21st-century pride flag makeover.Next, historically, when homosexuality has come up in rap lyrics, it´s been as a slur. But a new sub-genre of hip-hop by gay artists is starting to catch on. Rappers like Shorty Roc, Deadlee, and Mélange Lavonne call it ´´homo hop´´, and they´re fighting for acceptance among hip-hop heads and the LGBT community alike. Produced by Roy Hurst.And on Regina Spektor´s new record, Far, she gets seriously existential - mentioning God 33 times in the first single, ´´Laughing With´´. She performs that song live in the studio and talks with Kurt about life, the universe, and everything. [Broadcast June 27, 2009] 1. Language: English. Audio sample: http://samples.audible.de/rt/stud/090627/rt_stud_090627_sample.mp3. Digital audiobook in aax.
Does it have to be this way? Can’t resist checking your smartphone or mobile device? Sure, all this connectivity keeps you in touch with your team and the office - but at what cost? In Sleeping with Your Smartphone, Harvard Business School professor Leslie Perlow reveals how you can disconnect and become more productive in the process. In fact, she shows that you can devote more time to your personal life and accomplish more at work. The good news is that this doesn’t require a grand organizational makeover or buy-in from the CEO. All it takes is collaboration between you and your team - working together and making small, doable changes. What started as an experiment with a six-person team at The Boston Consulting Group - one of the world’s elite management consulting firms - triggered a global initiative that eventually spanned more than 900 BCG teams in 30 countries across five continents. These teams confronted their nonstop workweeks and changed the way they worked, becoming more efficient and effective. The result? Employees were more satisfied with their work-life balance and with their work in general. And the firm was better able to recruit and retain employees. Clients also benefited - often in unexpected ways. In this engaging audiobook, Perlow takes you inside BCG to witness the challenges and benefits of disconnecting. She provides a step-by-step guide to introducing change on your team - by establishing a collective goal, encouraging open dialogue, ensuring leadership support - and then spreading change to the rest of your firm. If you and your colleagues are grappling with the ´´always on´´ problem, it’s time to disconnect - and start listening. 1. Language: English. Narrator: Eric Synnestvedt. Audio sample: http://samples.audible.de/bk/gdan/000728/bk_gdan_000728_sample.mp3. Digital audiobook in aax.
A collection of five erotic stories with bisexual and menage themes. Short and Sweet by Sommer Marsden: Poppy and Ryan are used to making the most of their lunch breaks. Taking that time to get down to the business of pleasure. But when Meredith walks in on one of their decadent rendezvous, things go from short and sweet to short, sweet and seductive. A Cut Above by Izzy French: Clara is in desperate need of a makeover and pampering after finding her ex Sean inflagrante with two women – women Clara found attractive herself. And she also needs to get her mojo back. Marcus and Monique, partners and hairdressers, are the perfect couple to offer their services. In the salon after hours she relinquishes control of her look to Marcus. Monique, beautiful and sexy, touches Clara, but it is Clara who immediately gains control, much to Monique’s apparent astonishment. Marcus, at first happy to watch the two women enjoy each other, is eventually tempted by the sight of their beautiful writhing bodies and joins them, to everyone’s mutual satisfaction. Barbecue by Landon Dixon: ‘Man Wanted’, that’s what the sign in the window of the roadside diner read. And the drifter dumped out in that middle of nowhere was just the man Steve and Laura were looking for, to help them out in the restaurant, and behind the counter. Only, things quickly went from steamy to red-hot, when more than just food got the Barbecue treatment. The Window Cleaner by Eva Hore: Who had the better job, the private investigator in a law firm or the window cleaner? Sitting at his desk this PI sees more than he bargained for and what he witnesses has him questioning just that – who does have the better job? Dream World by Tony Haynes: In the early 22nd century, the first of a brand new type of theme park opened. They fast became ´´the” place for young, single, broad minded 22nd century girls to visit. The more Re... 1. Language: English. Narrator: S. Campbell. Audio sample: http://samples.audible.de/bk/xcit/000006/bk_xcit_000006_sample.mp3. Digital audiobook in aax.