Fit exercise into your busy life with short but effective programmes for the back. Does the daily grind take a toll on your back? Do you struggle to find time for exercise? Stress no more: these four 15-minute programmes for beginners offer the flexibility and ease of use that busy lifestyles demand. At home, with just a mat, you can strengthen your core and back muscles and banish aches and pains by regularly practising these 15-minute routines. Clear step-by-step photographs paired with easy-to-follow instructions explain exactly what to do in each exercise, and how to move safely and protect your back. At the end of each 15-minute programme there's an at-a-glance summary of the routine. 15-Minute Better Back will inspire you to make these simple exercises part of your weekly routine, so you can soon remedy any back issues once and for all.

Fit exercise into your busy life with short but effective stretching programmes. Do the demands of modern life leave you feeling stiff and sore? Do you struggle to find time for exercise? Stress no more: these four 15-minute programmes for beginners offer the versatility and ease of use that busy lifestyles demand. Build these 15-minute stretching routines, that you can do at home with just a mat, into your week to get leaner, more flexible, and stronger than ever before. Clear step-by-step photographs paired with easy-to-follow instructions explain exactly what to do in each move, and targeted 'feel-it-here' graphics help you understand which muscles to focus on. At the end of each 15-minute programme there's an at-a-glance summary of the routine. 15-Minute Stretch will inspire you to make exercise a part of your weekly routine, so you soon reap the benefits of enhanced health and fitness.

Fifty thoughtful and playful questions about the past, present, and future will inspire great family conversations.

Fifty brain-busting trivia questions about history, geography, pop culture, and more make for an unforgettable after-dinner duel between friends and family!

In this fast-paced, family-friendly word game, one player must quickly describe a mystery word for their teammates without using any of the related terms listed on the card. The team that guesses the most words in the allotted time wins!

Travel around the world without leaving your dinner table, or take this game on the go-either way, the enlightening and entertaining trivia questions in this deck are sure to inspire ideas for the next family vacation!

It is axiomatic that the goal of any fisherman is to catch fish! However, this is not always as easy as simply casting a line or throwing a net into the water.

Some fish are wily, and know how to avoid the hooks, lures or bait that has been set for them. As a species, bass regularly elude even the most canny angler. Author Gareth Coombs has experienced the frustration and the pleasure of trying to catch this often-aggressive, predatory sportfish. Bass Fishing in South Africa is his response to many years of patiently studying currents, wind, temperature and the underwater landscape of the lakes, dams and rivers where he fishes for bass. His analysis of the underwater environment and water characteristics, as well as the behaviour traits, sensory capabilities and nesting habits of largemouth black bass, allows him to present a tackle-box's worth of tricks and tools for the keen bass fisherman.

Knowing how a fish might behave at certain times of the year, or under certain weather conditions, improves the angler's chance of making a catch. As a scientist who is mindful of the importance of conservation, Gareth also covers how to handle a captured fish and return it safely to the water.

Thando Manana was the third black African player to don a Springbok jersey after unification in 1992, when he made his debut in 2000 in a tour game against Argentina A.
His route to the top of the game was unpredictable and unusual. From his humble beginnings in the township of New Brighton, Port Elizabeth, Thando grew to become one of the grittiest loose-forwards of South African rugby, despite only starting the game at the age of 16. His rise through rugby ranks, while earning a reputation as a tough-tackling lock and later openside flanker, was astonishingly rapid, especially for a player of colour at the time. Within two years of picking up a rugby ball, he represented Eastern Province at Craven Week, and by 2000 he was a Springbok. But it isn't solely Thando's rugby journey that makes Being A Black Springbok a remarkable sports biography. It's learning how he has negotiated life's perils and pitfalls, which threatened to derail both his sporting ambitions and the course of his life.

He had to negotiate an unlikely, but fateful, kinship with a known Port Elizabeth drug-lord, who took Thando under his wing when he was a young, gullible up-and-comer at Spring Rose. Rejected by his father early in his life, Thando had to deal with a sense of abandonment and a missing protective figure and find, along the way, people to lean on.

Thando tells his story with the refreshing candour he has become synonymous with as a rugby commentator, pundit and member of the infamous Room Dividers team on Metro FM. He has arguably become rugby's strongest advocate for the advancement of black people's interests in the sport, and his personal journey reveals why.

Bhakti Yoga explores one of the eight 'limbs' of yoga. In the simplest terms, bhakti yoga is the practice of devotion, which is the essential heart of yoga and of Hinduism in general. In recent times, the term has come to be used in a rather simplistic way to refer to the increasingly popular practice of kirtan, or chanting in a group or at large gatherings. But bhakti yoga is far more complex and ancient than today's growing kirtan audiences are aware, and embraces many strands and practices. Edwin F. Bryant focuses on one famous and important school of bhakti and explores it in depth to show what bhakti is and how it is expressed. And he supplies his own renderings of central texts from that tradition in the form of 'tales and teachings' from an important work called the Bhagavata Purana, or 'The Beautiful Legend of God.' This clarifying work establishes a baseline for understanding, and will be welcomed by all serious students of the spiritual heritage of India.

If you love cycling and want to learn more about this sport, then South Africa Bike Book & Events Guide is for you. n this book we give you everything you need to equip yourself to become the best cyclist you can be.

The book will introduce you to the origins of the humble bicycle, as well as key safety and cycling regulations and tips on staying alive.

As a cyclist knowing your equipment and the anatomy of your bike is important. This book gives you all the information you require on how to buy the correct bike, the variety of bikes on the market, how the various options differ, and how many different ones you need to covet, rather than need.

Other chapters include the gear (kitting yourself out properly), the workshop (how to care for your bike), set-up and skills (basic set-up, road skills and MTB skills) as well as training and nutrition (the basics, recovery, injury and illness).

The last chapter focuses on top events highlighting the top 5 road races and MTB races and other popular cycle races, uniquely African races, DIY and the ultras.

Of course once you have equipped yourself with this knowledge we give you a fantastic ride and training logbook, because practice makes perfect.

So get your ride on, with the ultimate South Africa Bike Book & Events Guide today!

Discover every aspect of bike repairs and maintenance more clearly than ever before. Whether you are a mountain biker, cycling commuter, or road racer, with this up-to-date reference guide at your side, you'll know how to keep your bike running smoothly for years. This is your complete maintenance guide to bike servicing and repairs! From improving its performance to getting your hands dirty with emergency repairs, learn everything you need to know about your bike and how to keep it trouble-free and on the road. This accessible bike book is packed with practical, step-by-step advice and extremely detailed photographic tutorials showing you how to explore every part of your bike's anatomy. Learn how to maintain essential areas, such as brakes, rims, tyres, and steering, as well as complex components, including hub gears, hydraulic brakes, and suspension forks. This new edition is fully revised and updated, covering the latest models and technology. It also includes: - Clear, jargon-free advice steers you through a complete maintenance programme - Detailed step-by-step photographs demonstrate how to correctly set up, clean, maintain, and repair your bike - Includes how to fit and use cycling gadgets like GPS and other accessories. A Handy Guide for All Bike Enthusiasts Detailed chapters range from showing how to set up your bike correctly and safely to spotting danger signs and fixing them before it's too late. It also features handy add-ons, such as a step locator and the must-have toolkit for successful repairs. This essential bike repair book equips you with the tools and techniques you need to fix any problems you may face while taking care of your bike. It's a must-have for every cyclist's bookshelf.

* A fresh, colourful take on the classic game of dominoes!
* 28 rainbow wooden game pieces
* The back of each domino is a vibrant rainbow gradient, while the face side has coloured dots
* Comes in a deluxe rainbow tin-perfect for gifting

A new twist on the classic calling card, this collection combines profanity, calligraphy and foil-stamping to create unique little messages for expressing real-life sentiments on the go.
This portfolio includes four different messages that can be personalised for different occasions--whether passing a note to a stranger or jotting a message to a friend. Beautifully penned and charmingly irreverent, these cards are sure to leave a lasting impression.

Winners find a way to win.
Who better to learn from, on how to be successful, than those who've reached the top of their game and stayed there. Using sport as a prism, this book is for people who want to make changes in their personal and professional lives in order to beat the opposition and take home the gold.

Competitive Edge is a book about competition, struggle, and hard work, but, ultimately, it is about success and the routes you can take to get to your own promised land. Jam-packed with lessons, observations, and tips taken from the very best sportspeople around the globe, on how they found ways to win in their various disciplines, discover how you can be successful too.

Business is, by its very nature, competitive and the world is a tough place right now. There is a lot to be learned from those who've triumphed in the ultra-competitive realm of professional sports, and their lessons are distilled in this book; a resource for individuals and business people who are looking to reach the next level.

Competitive Edge will serve as a guide to determine where you need to improve in the different aspects of your life, or business. It will give you an insight into how the very best adapted in order to rise to another level, and it will teach you how to get ahead and have sustained success in whatever endeavor you face.

Competitive Edge is a winner's guide to success and how anyone can achieve that gold medal, and also stay ahead of the chasing pack.

The complete guide to horse riding for all levels - fully revised and updated

Learn all there is to know about horse riding, from horse care and show jumping to mastering dressage.

Suitable for both novice and advanced riders, and for equestrian fans of all ages, this book will guide you through every stage of the riding process from the first time in the saddle to advanced riding skills.

Featuring all of the latest techniques and equipment, this comprehensive and fully updated edition covers everything you need to know about basic horse training, dressage training, and mental and physical preparation - for both horse and rider - as well as how to find and develop your ultimate horse. Presented in spectacular visual detail, it is the ultimate guide to perfecting your equestrian skills.

Featuring tips from internationally renowned horse trainer William Micklem, Complete Horse Riding Manual is a truly thoroughbred guide that is a must-have for any horse lover.