Average customer rating:
- For Novice, novice
- Ok for beginning runners to lose weight
- Not for experienced runners!
- Still reading
- Just what I was looking for
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Runner's World Runner's Diet: The Ultimate Eating Plan That Will Make Every Runner (and Walker) Leaner, Faster, and Fitter (Runners World)
Madelyn H. Fernstrom , and
Ted Spiker
Manufacturer: Rodale Books
ProductGroup: Book
Binding: Paperback
 General
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Runner's World Performance Nutrition for Runners: How to Fuel Your Body for Stronger Workouts, Faster Recovery, and Your Best Race Times Ever (Runners World)
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Runner's World The Cutting-Edge Runner: How to Use the Latest Science and Technology to Run Longer, Stronger, and Faster (Runners World)
Accessories:
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Tanita BC554 Ironman Glass InnerScan Body Composition Monitor Elite Series
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Tanita BC533 Glass Innerscan Body Composition Monitor
ASIN: 1594862052
Release Date: 2005-09-15 |
Book Description
A unique eating plan for both novice and experienced runners-to help you achieve optimum performance and keep those unwanted pounds off If you are a serious runner, or are thinking about starting a running or run/walk program to keep fit and help you lose weight, forget about the traditional food pyramid-or today's low-carb diets. As noted dietitian Madelyn H. Fernstrom, Ph.D., C.N.S., explains, the eating plan that best meets the needs of runners at all levels is based on a 50 percent carb, 25 percent protein, 25 percent fat ratio. Here Dr. Fernstrom details a realistic program, individualized for each person's activity level, that will enable runners to maximize their performance while maintaining long-term success at weight control.
Customer Reviews:
For Novice, novice.......2007-04-26
I've been running marathons for about 10 years now and never focused my training on diet. I picked up this book in the hopes on finding tips about dieting for runners, but obviously, this book is for walkers, runners. I'm running anywhere between 70 to 100 miles a week and this book is clearly for runners averaging about 15 miles a week. Good book if you're in that camp.
Ok for beginning runners to lose weight.......2006-11-02
I was looking for a book to give me meal plans and snacks to help fuel my runs. This is more of a diet book for those who want to lose weight.
Not for experienced runners! .......2006-10-17
I was looking for a book to help me make better choices with my diet that would help me tone up and energize my runs. This book is geared toward people who used to run and would like to get back to it or people who want to run. I am currently pulling down 30+ miles per week and most of the examples were running 16 miles per week.
This book is not a bad read. It is easy and straight to the point. It is just not for people wanting to tweak their game. It is for people that want to start or rekindle their game.
Still reading.......2006-10-09
I'm still reading the book but this seems to be a book suited for novice runners or even walkers. The "running" plans described in the book are really plans for walking and walking/running. When you have gotten to where you are running, she leaves you hanging.
I've also noticed typos or flaws in computing. For example, in one example she says that a person is eating 2250 calories per day and would need to reduce calorie intake to 1450 to lose one pound per week. Earlier it was clearly stated that cutting 500 calories a day would result in a one pound per week weight loss. According to my math, 2250-500 does not equal 1450.
Just what I was looking for.......2006-08-16
I wanted a simple plan to follow with simple tips to help me feel my strongest when running and this book was perfect for that. It's also great for anyone who runs and may want to lose a few pounds.
Book Description
BIGGER SHOULDERS! BULGING BICEPS! RIPPED ABS! A LEANER TORSO! STRONG LEGS! Get the Body You Want in Just 12 Weeks-- Guaranteed! For fast, effective results, look no further than The Men's Health Hard-Body Plan- because you won't find this information anywhere else! Based on solid scientific research and exclusively developed by two leading exercise and nutrition gurus, The Men's Health Hard-Body Plan features:* Three cutting-edge 12-week full-body muscle plansChoose the level that's right for you and start pumping* Revolutionary Quick-Set Paths to Power Get fast results without spending half your life in the gym* A sensible eating plan to keep you fueledThe Hard-Body Diet allows you to eat six times a day, so you'll never be hungry! It includes hearty recipes for every meal, plus dozens of snack suggestions and fast-food take-out options Clear step-by-step instructions and accompanying photographs ensure that you'll have no trouble following the Hard-Body Plan. And a 3-week rotation of exercises means that you won't get bored, either. Easily customized to meet your specific goals, this plan is the ultimate guide to building bulk and shedding fat. GOODBYE TO LOVE HANDLES AND SAY HELLO TO A BODY THAT WILL MAKE HEADS TURN!
Customer Reviews:
Rock Solid.......2007-09-07
I love reviewing weight lifting books and of many I have read, I found this one to be good for anyone who wants to get their body in better shape- manly because it covers all the basics.
The book starts out with a little muscle anatomy and physiology and then goes on to talk about warm-ups and cool-downs, and other pertinent info such as basic stretching.
Then comes the heart of the book, the workouts, which are divided into beginning, intermmediate, and advanced routines. The best part? The workouts are all in pictures, laid out easily for anyone to get a clear understanding of what all they are going to do. A section is also included on personalizing the plans to meet individual needs.
Chapters on workouts for specific body parts follow. For example, there's a chapter on chest, shoulders, etc. And, within each of these chapters, are sections for beginner, intermmediate, and advanced lifters. To boot, they even give you exercises using free weights, machines, or even no weight. The book then finishes with info on how to eat smart and talks about the "hard body diet."
A complete package, especially for the beginner who doesn't know where to start, this easy to follow volume will be valuable to anyone who wants to get in better overall shape. Also recommend Treat Your Own Rotator Cuff if you can't lift weights because of a rotator cuff or shoulder problem.
Great Book!.......2007-09-02
The book is just what I was looking for! It was a gift for a friend and they love it!
Great guide for those without a lot of time or options!.......2007-06-21
If anyone looking at this book is like me, you know you don't always have time to work out (active duty military, married, taking classes). So while being deployed i ordered this book, and the one thing i noticed is this plan gives you plenty of options to customize the workouts to your lifestyle! Don't like free weights? it has plenty of options with machines. Can't get to the gym today? It has exercises without weights that you can knock out anytime you're not busy. Anyone knows that training isn't going to do jack squat for you if you're not eating right, this book breaks down exactly what nutrients you should be taking in and the right amounts, you'd be suprised with the crazy theories i've heard about nutrition outside the weight room! The feature i like most about this is the isolation chapters. One chapter lists over 30 sports, and what kind of exercises you should focus on to excel at (without neglecting the rest of your body of course). Also, with the "Quick set path to power", you can customize your workouts to target specific parts of the body, to include arms, shoulders, abs, legs, etc. In conclusion, if you're a serious trainer, and you've been lifting for years, you probably won't find too much useful in here, but you never know, you may find the one element you've been missing the whole time! If you're starting out or are a generally seasoned trainer, this is a great book for when your routines are getting dull and you find yourself with less and less time! Great read, definitely worth the time!
Your Complete Fat Loss Resource.......2007-04-09
Get in shape in a healthy way with this invaluable fat loss reference. Also learn about strength training and smart food choices.
this what's i need.......2007-01-20
i've been long time ago looking for the suitable n up to date fitness book n guide. In the middle of full activities i am really need a practical n proven program to shape my entire body life n also my healthy life style. Finally I;ve in this holy fitness book. You must have once.
Book Description
In an age when the winning edge is measured in milliseconds, athletes must apply every resource to gain that edge. Ultimate Sports Nutrition offers state-of-the-art methods of diet and supplementation for achieving super fitness and peak athletic performance. Nutrition and fitness expert Dr. Fred Hatfield not only gives the latest advancements in nutritional sciences but tells you how to implement them into a total nutritional program that can drastically improve both strength and endurance. More importantly, he explains--in layman's terms, perhaps for the first time--how to enhance chemical interactions to achieve superior performance capabilities, carrying the reader light years beyond Durk Pearson's formula for "life extension" into the realm of life enhancement. Interspersed with graphics, charts, and anecdotes from top athletes and coaches, this book details guidelines for gaining weight, losing weight, improving muscle-to-fat ratio, and eating and supplementing during the season, off-season, and preseason. While keeping in mind the specifics of each sport and its physical demands, Hatfield discusses it all--from amino acids to energy enhancers, from herbs to metabolic activators to effective Soviet formulas--giving today's athlete the ultimate in peak performance. Dr. Frederick C. Hatfield, author of the bestselling Bodybuilding: A Scientific Approach, has written more than 15 books on training, conditioning, nutrition, and bodybuilding.
Customer Reviews:
very un informative.......2004-01-04
is book has just the basic things not worth buying as are all the dr squat books all the books are very uninformative they just revert to untruthful science and none logic and make no sense at all
go for the nautilus nutrition book it has unbiased veiws and hels yu separate fact from fiction
Good informative facts about nutrition.......2002-03-19
This is a book I brought while I was competitively bodybuilding. It is not a book you buy to set up a nutrition plan/diet. It explains the benefits of putting certain things in your diet. It's really written for someone who is into competitive bodybuilding. If you are looking for a good healthy diet this book is not for you. If you want to know more facts about vitamins, fats, calories, etc. than you would be interested in this book.
Waste of money.......2001-12-07
I bought this book to get simple and to the point information on how to put up a healthy and efficient nutrition plan for bodybuilding and martial art purposes. This book failed to deliver.
The book had very simple (I mean EXTREMELY simple) definitions of what protein, carbs and fats are, but nothing more about them. Then it briefly described vitamins and minerals. That's all ok, but does it help yet? No it doesn't. When it comes down to figuring what to eat and how much, you can throw this book out the window. How much weggies? How many fruits, what kind? You're on your own.
The book then goes on to describe the "ultimate" supplementation plan. BCAA's ok. Then you get a whole chapter on Bee Pollen(!) and many chapters on other (stuff) that nobody would buy today. The stuff mentioned in this part of the book is just so outdated (...) that it is sad and disturbing stuff to even read. The book has not been updated for creatine, vanadyl, MRPs or anything from the 90s.
In the end of the book, there are three chapters on weight management (gaining, losing, peaking for competition). The gaining chapter is too simple, gee eat more. That's about it. The weight loss chapter is not much better (but a little bit yes). I think the third chapter may actually help some competitive bodybuilders, but I haven't tried it.
Last part of the book is a collection of some food recipes. I didn't find much of interest there.
I found this book to be a major disappointment and mostly waste of money. Unless you have no idea whatsoever about what carbs, protein and fats are in the most basic sense, you are better off with some other book.
Book Description
Royce Gracie has teamed up with James Strom, fitness coach for Keyshawn Johnson, Serena Williams, and the University of Southern California Trojans, to create a customized program for martial artists. This unique program of strength training, cardiovascular routines, flexibility exercises, and nutrition includes step-by-step, full-color workout plans for beginner, intermediate, and black-belt practitioners. Provided are guidelines for working out solo or with a partner, information on complete nutritional programs for different body types and martial art styles, and injury-prevention tips. This book is appropriate for beginning martial artists wanting to sharpen their bodies and minds, black-belt instructors looking for new ways to improve and motivate their students, or anyone interested in building a body of extreme effectiveness.
Customer Reviews:
Lightweight.......2007-08-28
Unfortunately, I think I lot of other reviewers are smitten with the Gracie legacy and not judging the book on its own merits. If it were written by John Q. Nobody, they'd probably be more inclined to give a dispassionate and fair review. As a martial artist with 10+ years experience, I was looking for a training program that would help me prepare for competing.
Pros:
The Gracie Stretch routine is a nice set of stretches to do on a daily basis. It has a lot of stretches specific to hip flexibility which is important for fighters. Though a lot of the same information and positions can be found with much greater details in the book, "The Martial Artist's Book of Yoga". Whether the GSR alone is the price of the book depends on you.
There is some nice information on plyometrics, isometrics, tapering which are some modern concepts that would be of interest to someone looking to take their workouts to the advanced level. Though by no means is the detail on these topics extensive.
Cons:
The 'meat' of this book could be condensed to a pamphlet. (In fact, I photocopied the GSR and shrunk it down to fit on a single page so I could use it in the gym without looking like a newbie.) Most of the book is dominated by oversized glossy photos of Royce performing the various stretches and exercises, which for most intermediate and advanced athletes could be sufficiently listed by title alone. The ratio of pages devoted to photos to text is easily 12:1. The few pages devoted to the "Gracie diet" are laughable (12 oranges for breakfast?) and not nearly sufficient to tailor to your body type and specific nutritional needs.
Most lacking is any talk of actual fight training. Bag work, pad work, and sparring are never mentioned. Not even once. Where do these all fit in to the Superfit program?
Summary:
My opinion is that this book suffers the same watering down effect of many books that attempt to appeal to too broad an audience. By broad I don't mean beginners and advanced fighters, but non-fighters as well. Replace all the photos of Royce with those of any other recognizable athlete and it would be the same book. Even then it is only a cursory overview of a professional athlete's training regimen. I suspect that Royce, still competing, isn't going to give away all his secrets just yet. Maybe he'll release a better edition after he retires.
OUTSTANDING BOOK!!!.......2007-08-12
This wasn't just a great book for me but I let other people who aren't fighters look at it and they thought it was great as well. Not only does it provide you with some great workout routines but it also develops a concious mind about different types of excercise effects and drawbacks as well as nutritional aspects to really peak your physical fitness.
Must Buy if your a fighter.......2006-05-13
The exercise with the weights is nothing special because it's stuff you would know already if you were ever in a gym, but the other stuff, like the conditioning and everything is great. The ab routines are killer, and if you are a fighter some of the ab routines are done like jiu jitsu moves, so they are great for you. The stretching routine can't be beat, it is very good. The Gracies have a certain way to doing their own thing. When it comes to their nutrition, they eat a lot of fruit and only 3 times a day, sometimes only twice a day. If you wanna follow that you can, but after finishing a hard workout you really should eat more than 3 meals a day. Very good conditioning book, I suggest it, to anyone trying to get in shape, and any fighter who is looking for other things to add to their conditioning.
Good look at Royce's PERSONAL training program, but maybe not ideal for you!.......2005-11-09
Don't take 3 stars the wrong way. 3 stars is good but not great. People reviewing here tend to give 5 stars to anything they personally like.
This book is Royce's personal training programs.
Its split into sections:
Stretching, abs, cardio, weights, plyometric, power, programs, diet
The stretching routine is Gracie's personal routine and is a 1 person full body routine, paying special attention to the hips, quads, and hamstrings (this is good, most guys tend to be tight in the hips, and what martial artist doesn't want to work toward the full splits!). It also has a section showing some good 2 person stretches.
The abs routine is the ONLY jiu-jitsu/grappling specific area of the book. Many of the ab exercises are done from various guard position (feet wrapped around someones waist, or feet under the inside of the thighs). These include twisting motions and full situps while hanging off someone standing up.
Good stuff.
The cardio section is short and doesn't feature many alternate ways to do your cardio workouts.
The weights routines are nothing special or unique, just a large list of the standard body building/strength training exercises you see 99% of people doing at every gym (not that this is bad, just don't expect secret sports specific exercises)
The plyometric and power (ie explosiveness) is an interesting read, but much of it is done with a trainer holding the attached bungee cords, providing resistance. A solo option is given - wear a weight vest - but I like most people don't have a trainer with cords, or a weight vest....
Other exercises like box jumps are good, if you have really high platforms to jump onto...
Still, this is Royce's PERSONAL exercise program so you are seeing what the champ himself does.
Included are exercise plans for beginner, intermediate and advanced as well as information about the Gracie family diet and information on what Royce himself does.
Its a good exercise book and is interesting to see how Royce trains. I was suprised it had so little sports specific (grappling) exercises because it is possible to combine the two.
You can see some of this in Choke (the documentary on older brother Rickson) and in Scott Sonnon's Grapplers Toolbox, Body Flow, and Prasara DVDs.
Personally the main thing I'll take from this is the 1 man stretching routine which is quite good and I'll have to disagree with another reviewer who said the routine is good but not worth the price of the book alone. I think it is!
Hope this helps you.
Amazing!!.......2005-10-09
I've learned so many new stretches and workouts from this book. I also love the fact that it lays out a daily workout and meals. These guys really know what they are talking about!
Average customer rating:
- A wonderful book! Changed my life...
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Ultimate Training: Gary's Null's Complete Guide to Eating Right, Exercise, and Living Longer
Gary Null , and
Howard Robins
Manufacturer: St. Martin's Griffin
ProductGroup: Book
Binding: Paperback
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Gary Null's Power Foods: The 15 Best Foods for Your Health
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The Joy of Juicing: Creative Cooking With Your Juicer; Completely Revised and Updated
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Kiss Your Fat Goodbye: The Ultimate Guide to Losing Weight and Building a Healthy Body for Life
Accessories:
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Airborne Effervescent Health Formula, Original Orange, 10 Tablets (Pack of 3)
-
Tanita BC533 Glass Innerscan Body Composition Monitor
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RESPeRATE Blood Pressure Lowering Device
ASIN: 0312087969 |
Book Description
Many training programs increase performance by sacrificing personal health, ignoring the body's important physical and mental needs, and, finally, leading to injury. Ultimate Training shows how to heighten physical stamina while increasing the well-being of the whole body. Null's comprehensive regimen offers specific advice about physiology, nutrition, and how to avoid injuries. It is also designed to integrate emotional, spiritual, and intellectual energy with the tough physical demands of long-distance running and race walking.This book includes:* Information on how to develop a holistic workout, regardless of age or physical condition* A 28-Day Running Plan that can be incorporated into any busy schedule* A detailed list of common running injuries, plus stretches and exercises to prevent them* Key steps to improving the immune system* An extensive nutritional guideThe founder of the Natural Living, Walking, and Running Club, Gary Null has developed a holistic running regimen that has been used by over ten thousand runners, including Olympians and triathletes. This is the first book on his increasingly popular training philosophy and it is geared toward a general audience.
Customer Reviews:
A wonderful book! Changed my life..........2005-07-26
I would like to thank Gary Null for getting this book out to the public. It's helped me get back my health. I'm 54 and could hardly walk a 100 feet before starting these exercises. I'm walking 3 miles daily now and have lost 70 pounds and I owe it to Gary's advice from this book. The book breaks down each exercise routine into east to follow steps and gives plenty of great info about diet. I would also like to point out a rather suspicious review from Publishers Weekly. This review slams this book and I really don't know why. The complaint seems to be too much information for advanced runners. Well if you're an advanced runner any book for beginners to advanced will have info in it that's covering what you already know. I believe this is just another establishment crony looking to take a shot at a leader in the alternative medicine and holistic health field. Thanks again Gary
Book Description
The author, a consultant to cycling teams, offers cutting-edge nutrition concepts, emphasizing menu and meal planning, food strategies, and other food-related topics.
Customer Reviews:
Doctor, I need a follow up vegan appointment.......2007-08-08
with explanations of various body energy systems, now mind, body, motion, nutrition are ever closer as one, science based, research based, serious athletes intended also great for general public, I am organic vegan athlete wannabe yet I find knowledges I desperately need.
Review of Complete Guide to Sports Nutrition by Monique Ryan.......2001-08-07
"Complete Guide to Sports Nutrition" by Monique Ryan is an excellent book for athletes/exercisers of any level. It provides the reader with solid scientific information, in an easy-to-read format. Monique Ryan is a registered dietitian who specializes in sport nutrition, and is well-qualified to be the author of such a book. She provides the reader with information on planning and consuming a proper training diet that will allow you to exercise at your peak. This is a great book and one that I think should be purchased by any person interested in sport nutrition.
Complete Guide To Sports Nutrition.......2001-06-13
Monique Ryan's sports nutrition book is contains valuable nutritional information in a user friendly format. It is full of charts, meal plans, and nutrient requirements based on body size and the type of athlete you are. Monique's book teaches you how to plan your meals by the type of food needed, the amount needed, and the timing of your meals for optimal performance. I highly recommend this book to the athletes that I work with. Mary Horn, Scientist, Gatorade Sports Science Institute, Hawaii Ironman finisher.
Complete Guide to Sports Nutrition.......2000-09-19
Monique Ryan does a wonderful job at explaining the need for sports nutrition when training for a particular sporting event--triathlon, marathon, etc---or for a moderately active person. The specificity of the content of the book helps one to understand the vitality of an appropriate nutritional combination in order to provide the athlete with optimal energy before, during and after their particular race and/or daily activity. This book assisted me in completing my first triathlon and enabled me to sustain a moderate pace throughout this event. I am confident I would not have been able to complete this event without Ms. Ryan's book and expertise. A great value and learning experience!!!!
Customer Reviews:
good pictures.......2006-05-22
This book wasn't great. I don't like the format of this book the way it was written by several different contributors. I don't feel it has any particular flow or direction. It touches of some supplements and on the macro and micronutrients but doesn't outline any particular diets for anything. If you want to read a little about effervescent creatine, a little about protein, a little about calcium, and a little about a few other topics then I guess this book would be for you but you can find way better information in other books or online. I don't recommend this book.
Two stars because of its legacy..........2005-06-14
...I mean, after all, this is the Ironman series we're talking about...but for content, avoid this. Rather, do yourself a favor and pick up Franco Columbo's book. It is far, far superior and will give you much better results, and much superior advice.
However, all the other Ironman books, with the exception of the "natural bodybuilding" book, should be picked up.
one long advertisement for endless supplementation.......2000-12-05
This book basically is one long justification for taking lots of supplements. I've been down this road, and at some point started to ask myself -- do the guys writing this have a reason to want you to buy supplements? Of course they do. Ironman is a muscle mag. Its revenues come from advertisements from the people who sell supplements. If Ironman starts dinging the idea that supplements work, its revenues dry up and it goes out of business. Are protein bars useful as a quick meal replacement? I think so. Does taking chromium lead to six pack abs? Please. Hit the gym hard, watch what you eat, and save your money.
ironmans ultimate nutriton.......2000-08-28
I bought this book as well as the Ironmans ultimate mass guide.I found both books to be of great vaulue.I have learned a great deal about nutrition.Although the book does not cover a great deal, it does however explain how to build a good nutrional base.I suggest anyone wanting to learn about mass and nutrion,get both books as they complment each other very well.I rate this book 4 to 4 1/2.I did not know what I was missing til now.
Book Description
Emphasizing the importance of meeting vital nutritional needs every day at a level of active sports participation, this unique comprehensive approach to all levels of sports nutrition pays particular attention to the role of ergogenic aids (supplements both legal and questionable).
Average customer rating:
- go elsewhere for your sports nutrition info
- Great Book!
- Good introduction to exercise and nurtition
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The Ultimate Sports Nutrition Handbook
Ellen Coleman , and
Suzanne Nelson Steen
Manufacturer: Bull Pub Co
ProductGroup: Book
Binding: Paperback
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Practical Applications in Sports Nutrition
ASIN: 0923521348 |
Customer Reviews:
go elsewhere for your sports nutrition info.......2002-04-07
Just go look at the food guide pyramid if you want a summary of this book. It will save you money and time. Anyone who says that drinking cokes and juice is a GOOD way to replete glycogen stores has not studied human nutrition thoroughly. Dumping liquid sugar like juice, colas and sports drinks down your throat is not a healthy way of repleting glycogen stores.Mixing sugar with water decreases the amount of water absorbed in the gut. The human body does not deal well with massive amounts of sugar coming in without fiber and all the essential nutrients it takes to process it. I could go on and on. So many sports nutritionists don't seem to understand how stressful exercise is to the body. Exercise increases the demand for all vitamins and minerals as well as protein, fat and carbohydrates. Breads and other starches are always recommended for athletes because as Ellen puts it,"Starches are nutrient dense foods." Bread has a few B vitamins and a couple of poorly absorbed minerals to go along with the carbohydrates. That's it. Not only does it not have many nutrients, bread also contains phytic acid, lectins, alkylresorcinols, and other ANTI-nutrients that cause problems for the human body. Nutrition is far more complex than Ellen Coleman seems to think. Don't waste your time.
Great Book!.......1999-10-21
I took a Sports Nutrition class in college and "The Ultimate Sports Nutrition Handbook" was our textbook for class. It is a well-organized, neat, and complete book.
Good introduction to exercise and nurtition.......1998-03-26
I found this book to be a very good introduction to sports nutrition. It covers a wide range of topics, it presents a good deal of useful information, but it is not so technical that one gets bogged down in details. It will not outline a specific and detailed diet plan, nor will you find every little chemical reaction which occurs in your muscles when you exercise, but you will find general guiding principles to exercise and nutrition. If this is what you are looking for, then this is your book.
Books:
- Runner's World Runner's Diet: The Ultimate Eating Plan That Will Make Every Runner (and Walker) Leaner, Faster, and Fitter (Runners World)
- Snook on a Fly: Tackle, Tactics, and Tips for Catching the Great Saltwater Gamefish
- Spirited Leading and Learning: Process Wisdom for a New Age (The Jossey-Bass Business & Management Series)
- Sports Illustrated: The Baseball Book
- Sports Marketing: A Strategic Perspective (3rd Edition)
- Starships: Stories Beyond the Boundaries of the Universe
- Strength Training Anatomy: `
- Stretching: 20th Anniversary (Stretching)
- Summer Party
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