Chest Exercise Quotes

Freedom isn't an illusion; it's perfectly real in the context of sequential consciousness. Within the context of simultaneous consciousness, freedom is not meaningful, but neither is coercion; it's simply a different context, no more or less valid than the other. It's like that famous optical illusion, the drawing of either an elegant young woman, face turned away from the viewer, or a wart-nosed crone, chin tucked down on her chest. There's no “correct” interpretation; both are equally valid. But you can't see both at the same time. “Similarly, knowledge of the future was incompatible with free will. What made it possible for me to exercise freedom of choice also made it impossible for me to know the future. Conversely, now that I know the future, I would never act contrary to that future, including telling others what I know: those who know the future don't talk about it. Those who've read the Book of Ages never admit to it.

Some men’s chests are more buttlike than some women’s butts.

He smiled. I was unprepared for my reaction to the most potent weapon Haden had in his arsenal—a real smile, one that reached his eyes. One genuine emotion was enough to unravel my life from the security of everything I’d ever known. For seventeen years, I’d tried to live Father’s way. Each step measured, my words carefully chosen. In his fortress of fears, I grew up—but not strong. I yearned to replace the hole in his heart left by my mother, so my life never belonged to me. My own heart was my weakest muscle, never exercised, never even flexed. Suddenly, I understood that it still miraculously worked. And it was full. So full it felt like rays of sunshine were bursting through my chest, poking out of me in radiant splendor. Haden spellbound me and life changed to Technicolor. In his smile, I felt the bindings that tethered my spirit rip away.

Superficially my war was a comfortable exercise in futility carried out in a grand Scottish hotel amongst the bridge players and swillers of easy-come-by whisky. My chest got me out of active service and into guilt, as I wrote two, or is it three of the novels for which I am now acclaimed.

As if toughening himself for the crisis to come, Roosevelt intensified his latest exercise routine, "singlesticks." Every evening in the residence, he and Leonard Wood donned padded helmets and chest protectors and beat each other like carpets. "We look like Tweedledum and Tweedle dee," the President joked.

Here’s the short version of how to practice mindfuless: 1. Start with two minutes. For two minutes a day, direct your attention to your breath: the way the air comes into your body and your chest and belly expand, and the way the breath leaves your body and your chest and belly deflate. 2. The first thing that will happen is your mind will wander to something else. That’s normal. That’s healthy. That’s actually the point. Notice that your mind wandered, let those extraneous thoughts go—you can return to them as soon as the two minutes are up—and allow your attention to return to your breath. 3. Noticing that your mind wandered and then returning your attention to your breath is the real work of mindfulness. It’s not so much about paying attention to your breath as it is about noticing what you’re paying attention to without judgment, and making a choice about whether you want to pay attention to it. What you’re “mindful” of is both your breath and your attention to your breath. By practicing this skill of noticing what you’re paying attention to, you are teaching yourself to be in control of your brain, so that your brain is not in control of you. This regular two-minute practice will gradually result in periodic moments throughout the day when you notice what you’re paying attention to and then decide if that’s what you want to pay attention to right now, or if you want to pay attention to something else. What you pay attention to matters less than how you pay attention. This is a sideways strategy for weeding trauma out of your garden. It’s a way of simply noticing a weed and then deciding if you want to water it or not, pull it or not, fertilize it or not. The weed of trauma will gradually disappear as long as at least half the time you choose not to nurture it. And the more you choose to withdraw your protection from the trauma, the faster it will wither and die. Mindfulness is good for everyone and everything. It is to your mind what exercise and green vegetables are to your body. If you change only one thing in your life as a result of reading this book, make it this daily two-minute practice. The practice grants the opportunity to “cultivate deep respect for emotions,” differentiating their causes from their effects and granting you choice over how you manage them.

Magic.’ Professor Playfair pressed a hand against his chest. ‘What we are doing is magic. It won’t always feel that way – indeed, when you do tonight’s exercise, it’ll feel more like folding laundry than chasing the ephemeral. But never forget the audacity of what you are attempting. Never forget that you are defying a curse laid by God.

To any woman out there who is fed up with trying the same thing over and over, I offer this suggestion. Instead of getting back on the treadmill “one more time,” try this. Alter your diet so that you eat no grain-based carbohydrate: no flour, no sugar, no bread, no pasta, and no high-fructose corn syrup. Then go to the gym and perform a workout of leg press, pull down, chest press, row and overhead press. Lift slowly and smoothly but with as much effort as possible. Go to complete fatigue, or as close to it as you can tolerate. Work out once, or at most, twice a week. Make sure your workouts last no longer than 20 minutes. Then sit back and watch what happens. —Doug McGuff, MD

Perhaps Phillip was just not interested in becoming stronger; perhaps it was not the exercise itself that mattered to him, but the experience of it. Maybe he wanted to set the tone of each morning by always trying, always failing, the consequent band of pain across his chest serving as a reminder of that failure to carry him through the day.

Ronan selected a large-caliber marker and leaned deep over the petition. He wrote ANARCHY in enormous letters and then tossed the instrument of war at Henry's chest. "Hey!" Henry cried as the marker bounced off him. "You thug." "Democracy 's a farce," Ronan said, and Adam smirked, a private, small thing that was inherently exclusionary. An expression, in fact, that he could've very well learned from Ronan. Gansey spared Henry a pitying glance. "Sorry, he didn't get enough exercise today. Or there's something wrong with his diet. I'll take him away now." "When I get elected president," Henry told Ronan, "I'm making your face illegal." Ronan's smile was thin and dark. "Litigation's a farce." As they headed back down the shadowed colonnade, Gansey asked, "Do you ever consider the possibility that you might be growing up to be an asshole?

What stops the lungs from expanding is the musculature around the ribs, chest, and back. Through stretching and breathing exercises, freedivers develop up to 75 percent more lung capacity than the average person.

I knew better than that. Like throwing away well-intentioned phone numbers, I knew better than to ask for things I clearly couldn’t have. “Can this one camera be disabled without another one going up in its place?” I asked promptly, and watched shock pass across his shadowed face. “No cameras, no mics?” "That’s it?” “It would be nice to have one place that’s genuinely private,” I explained with a shrug. It almost felt strange to have my hair shifting across my back and shoulders with the gesture. “You can see us everywhere else we go, even watch us on the toilet if you had a wish to. Having just a single place devoid of cameras would be beneficial. A mental-health exercise, in a way.” He watched me for a long time before answering. “Something that benefits all of you.” “Yes.” “I tell you to ask for anything, and you ask for something that benefits all of you.” “It benefits me too.” He laughed again and reached for me, pulling me against his chest so he could kiss me. His hands moved over the fastenings of my dress, and as he lowered me to the mist-damp stone, I closed my eyes and let my thoughts drift off to Annabel Lee and her grave in the kingdom by the sea. I didn’t think angels would ever be jealous of me.

(1) Sit erect, in an easy posture, being sure to hold the chest, neck and head as nearly in a straight line as possible, with shoulders slightly thrown back and hands resting easily on the lap. In this position the weight of the body is largely supported by the ribs and the position may be easily maintained. The Yogi has found that one cannot get the best effect of rhythmic breathing with the chest drawn in and the abdomen protruding. (2) Inhale slowly a Complete Breath, counting six pulse units. (3) Retain, counting three pulse units. (4) Exhale slowly through the nostrils, counting six pulse units. (5) Count three pulse beats between breaths. (6) Repeat a number of times, but avoid fatiguing yourself at the start. (7) When you are ready to close the exercise, practice cleansing breath, which will rest you and cleanse the lungs.

The axe is the healthiest implement that man ever handled, and is especially so for habitual writers and other sedentary workers, whose shoulders it throws back, expanding their chests, and opening their lungs. If every youth and man, from fifteen to fifty years old, could wield an axe two hours per day, dyspepsia would vanish from the earth, and rheumatism become decidedly scarce. I am a poor chopper, yet the axe is my doctor and delight. Its used gives the mind just enough occupation to prevents its falling into revery or absorbing trains of thought, while every muscle in the body receives sufficient, yet not exhausting, exercise.

Here’s a great home workout that allows you to train and work on the usual issues I find ailing most people: • Right-leg Bulgarian Split Squats with the dumbbell in the suitcase position, 10 reps • Left-leg Bulgarian Split Squats with the dumbbell in the suitcase position, 10 reps • Goblet Squats with the dumbbell cradled on the chest, 10 reps • Deep Push-ups, chest touching the floor, with the push-up handles, 10 reps • Doorway Chin-ups or Pull-ups, 10 reps • Ab Wheel, 10 reps Try to do these six exercises one after another straight through without resting much between movements. Repeat this sequence, after a minute or two of rest, three to five times.

He doesn’t say anything for a while, just studies me in that intense way. His nostrils flare, and again it’s like he’s taking in my scent or something. He continues, “Somehow, I think I know you. From the first moment I saw you, I felt that I knew you.” The words run through me, reminding me of when he let me escape in the mountains. He’s good. Protective. I have nothing to fear from him, but everything to fear from his family. I scoot closer, the draw of him too great. My warming core, the vibrations inside my chest feel so natural, so effortless around him. I know I need to be careful, exercise restraint, but it feels so good. The pulse at his neck skips against his flesh. “Jacinda.” My skin ripples at his hoarse whisper. I stare up at him, waiting. He slides sown to land solidly on my step. He brings his face close to mine, angles his head. His breath is hard. Fast. Fills the space, the inch separating us. I touch his cheek, see my hand shake, and quickly pull it back. He grabs my wrist, places my palm back against his cheek, and closes his eyes like he’s in agony. Or bliss. Or maybe both. Like he’s never been touched before. My heart squeezes. Like I’ve never touched anyone before. “Don’t stay away from me anymore.” I stop myself, just barely, from telling him I won’t. I can’t promise that. Can’t lie. He opens his eyes. States starkly, bleakly. “I need you.

It was a French Christmas; a debonair Christmas full of frolic and folly; a spry, Gallic unctuous Christmas. Henry of France, at last roused to boldness and the cunning exercise of spite, had sent a small fleet to Scotland, and in it money for the Queen Dowager, and French military experts for her guidance and the better security of her fortresses. The military experts, tricked out in scent and white satin, danced like well-mannered clouds and talked in the Council Chamber of chests of money and major landings of troops waiting to come with better weather. The Government blew a sigh of relief, eyed the cut of the white satin and, flinging its armour out of the window, bawled for its valet.

It is impossible now to estimate how much of the intellectual and physical energy of the world was wasted in military preparation and equipment, but it was an enormous proportion. Great Britain spent upon army and navy money and capacity, that directed into the channels of physical culture and education would have made the British the aristocracy of the world. Her rulers could have kept the whole population learning and exercising up to the age of eighteen and made a broad-chested and intelligent man of every Bert Smallways in the islands, had they given the resources they spent in war material to the making of men. Instead of which they waggled flags at him until he was fourteen, incited him to cheer, and then turned him out of school to begin that career of private enterprise we have compactly recorded. France achieved similar imbecilities; Germany was, if possible worse; Russia under the waste and stresses of militarism festered towards bankruptcy and decay. All Europe was producing big guns and countless swarms of little Smallways.

But you're worried I'll get in trouble?" I try not to show how much this pleases me. I've managed to ignore him for days now and here I sit. Lapping up his attention like a neglected puppy. My voice takes on an edge. "Why do you care? I've ignored you for days." His smile fades. He looks serious, mockingly so. "Yeah. You got to stop that." I swallow back a laugh. "I can't." "Why?" There's no humor in his eyes now, no mockery. "You like me. You want to be with me." "I never said-" "You didn't have to." I inhale sharply. "Don't do this." He looks at me so fiercely, so intently. Angry again. "I don't have friends. Do you see my hang with anyone besides my jerk cousins? That's for a reason. I keep people away on purpose," he growls. "But then you came along..." I frown and shake my head. His expression softens then, pulls at some part of me. His gaze travels my face, warming the core of me. "Whoever you are, Jacinda, you're someone I have to let in." He doesn't say anything for a while, just studies me in that intense way. His nostrils flare, and again it's like he's taking in my scent or something. He continues, "Somehow, I think I know you. From the first moment I saw you, I felt that I knew you." The words run through me, reminding me of when he let me escape in the mountains. He's good. Protective. I have nothing to fear from him, but everything to fear from his family. I scoot closer, the draw of him too great. My warming core, the vibrations inside my chest feel so natural, so effortless around him. I know I need to be careful, exercise restraint, but it feels too good. The pulse at his neck skips against his flesh. "Jacinda." My skin ripples at his hoarse whisper. I stare up at him, waiting. He slides down to land solidly on my step. He brings his face close to mine, angles his head. His breath is hard. Fast. Fills the space, the inch separating us. I touch his cheek, see my hand shake, and quickly pull it back. He grabs my wrist, places my palm back against his cheek, and closes his eyes like he's in agony. Or bliss. Or maybe both. Like he's never been touched before. My heart squeezes. Like I've never touched anyone before. "Don't stay away from me anymore." I stop myself, just barely, from telling him I won't. I can't promise that. Can't lie. He opens his eyes. Stares starkly, bleakly. "I need you." He says this like it doesn't make sense to him. Like it's the worst possible thing. A misery he must endure. I smile, understanding. Because it's the same for me. "I know." Then he kisses me.

The following simple exercise will give you a clear idea of what the Complete Breath is: (1) Stand or sit erect. Breathing through the nostrils, inhale steadily, first filling the lower part of the lungs, which is accomplished by bringing into play the diaphragm, which descending exerts a gentle pressure on the abdominal organs, pushing forward the front walls of the abdomen. Then fill the middle part of the lungs, pushing out the lower ribs, breast-bone and chest. Then fill the higher portion of the lungs, protruding the upper chest, thus lifting the chest, including the upper six or seven pairs of ribs. In the final movement, the lower part of the abdomen will be slightly drawn in, which movement gives the lungs a support and also helps to fill the highest part of the lungs.

Is it because I’m marrying a woman? Is that why Orion hasn’t responded? He’s never been homophobic, but maybe this strikes too close to home. Bruises his male ego. That time when we met with the lawyers to negotiate the terms of the divorce, he’d already been drinking. I could smell it. And it wasn’t exactly the cocktail hour; it was 11:00 A.M. I’d wanted to say something to him about it after we left, but I didn’t. I was still trying to figure out what the new rules were about such things, now that we were almost divorced. The other day, I tried imagining what it would be like if the shoe was on the other foot—if he had left me for a man. It was a ridiculous exercise: picturing two hairy-chested men in bed with each other, one of them Orion. LOL, as Marissa would put it. LMFAO.

THE WIM HOF WAY TO GET WARM Are you one of those people who feels cold all the time? Would you like to be able to warm your body even when you don’t have access to an external heat source? If so, the following exercise can be done to activate brown fat tissue (or brown adipose tissue — BAT), which is capable of energy combustion, and your intercostal muscles. The intercostal muscles are several groups of muscles that run between the ribs and help move the chest wall during respiration. Activating them also generates heat. Do as follows: 1​Sit down. 2​Inhale slowly and deeply five or six times, letting your breath go naturally each time. 3​Inhale fully. 4​Relax to exhale. 5​Inhale fully. 6​Hold your breath, for no more than five seconds. 7​Tense your upper-back muscles and chest while you hold your breath — but don’t tense the head. Keep your jaw relaxed. 8​Let go.

Angina is the pain you get when there’s not enough oxygen getting to your heart muscle for the work it’s doing. That’s why it gets worse with exercise: because you’re demanding more work from the heart muscle. You might get a similar pain in your thighs after bounding up ten flights of stairs, depending on how fit you are. Treatments that help angina usually work by dilating the blood vessels to the heart, and a group of chemicals called nitrates are used for this purpose very frequently. They relax the smooth muscle in the body, which dilates the arteries so more blood can get through (they also relax other bits of smooth muscle in the body, including your anal sphincter, which is why a variant is sold as ‘liquid gold’ in sex shops). In the 1950s there was an idea that you could get blood vessels in the heart to grow back, and thicker, if you tied off an artery on the front of the chest wall that wasn’t very important, but which branched off the main heart arteries. The idea was that this would send messages back to the main branch of the artery, telling it that more artery growth was needed, so the body would be tricked. Unfortunately this idea turned out to be nonsense, but only after a fashion. In 1959 a placebo-controlled trial of the operation was performed: in some operations they did the whole thing properly, but in the ‘placebo’ operations they went through the motions but didn’t tie off any arteries. It was found that the placebo operation was just as good as the real one—people seemed to get a bit better in both cases, and there was little difference between the groups—but the most strange thing about the whole affair was that nobody made a fuss at the time: the real operation wasn’t any better than a sham operation, sure, but how could we explain the fact that people had been sensing an improvement from the operation for a very long time? Nobody thought of the power of placebo. The operation was simply binned. That’s

Couldn't I come along with you? I've been trapped inside for days now and I need some sunshine and exercise. If you're really busy today, maybe I could hhelp. It's not as if I'm a greenhorn who'd get in your way." "This isn't a good idea, Freckles, and you know it." The feisty redhead grinned. "I admit I'm somewhat ignorant on the subject, but I've never heard of doing "it" on the back of a horse." A roguish grin dangled from the corner of his mouth. "Sweetheart, you'd be surprised where...Never mind." Though he'd tried to sound gruff, Willow detected a slight wavering in his determination. "I'll promise not to attack your body, if that's what you're worried about." She started laughing. Moving closer, she backed him against the door. Then tilting her head, she hit him full force with her big blue-green sparklers. Her lips parted in a very seductive, very naughty smile. "Please, just a short ride?" She toyed with the edge of his black leather vest, the backs of her fingers sliding up and down his chest. Rider sucked in a gulp of air. "Dammit, woman,what's Mrs. Brigham been teaching you? Stop that!" He batted her hand away, laughing despite himself. He was beaten and he knew it. "Well?" She smiled slyly. He grasped her arms and set her away to a safer distance. "All right, all right. I give up. I'll take you for a ride." When her face lit up,he raised a cautioning finger and hastened to add, "On one condition. You have to keep yours hands to yourself. No touching!" "Yes! I promise!" Willow threw herself into his arms and pulled his face close for a brisk buss on the cheek. Then she sprang free and skipped past him to the door. "I kow, no touching. That was just a thank you. Hurry up, I'm all ready to go." Following in her wake, Rider groaned, "Yeah,so am I-in more ways than one." "What did you say?" she called back. "I said you were a little flirt!" She gave him an innocent smile over her shoulder and sprinted off to saddle Sugar.

1Allow the eyes to close, and find a comfortable meditation posture. Begin by tuning in to the experience of the body breathing. Rest with each inhale and exhale as you feel the movement in the body. 2To energize the mind, you will start with the breath. With the inhalation, breathe in a sense of energy and awareness. Reach the body upward, straighten the spine, and open the chest. With the exhale, let go of sleepiness and distraction. 3After a minute or two, allow the eyes to open—letting light in can help us stay awake and clear. Continue practicing with the breath and notice any sights that grab your attention. 4Allow a few minutes to pass, and stand up. With your eyes open, standing on your feet, you are inviting increased alertness into your practice. It’s much harder to fall asleep standing up than sitting down! 5As you complete this exercise, take a moment to shake out your body and get some energy moving. Feel the warmth in your muscles as you move and go back to your day.

Roosevelt was a brilliant, vociferous, combustible man, not the type who ordinarily reaches the presidency. In his whirlwind career, which had taken him from college to the White House in less than twenty years, he had been many things: a historian, lawyer, ornithologist, minority leader of the New York State Assembly, boxer, ranchman, New York City police commissioner, naturalist, hunter, civil service reformer, prolific author, devoted husband and father, voracious reader, assistant secretary of the navy, war hero, empire builder, advocate of vigorous physical exercise, governor of New York, and vice president of the United States. He was a big, broad-shouldered, barrel-chested man, with tan, rough-textured skin. His hair was close-cropped and reddish-brown in color, with bristles around the temples beginning to show gray, and his almost impossibly muscular neck looked as if it was on the verge of bursting his collar-stays. He wore pince-nez spectacles with a ribbon that hung down the left side of his face. When he smiled or spoke, he revealed two very straight rows of teeth, plainly visible from incisor to incisor, their gleaming whiteness sharply accented by his ruddy complexion.

It’s torsos that join together and then withdraw in a hurry to remove clothing, the Nordic sweater, the T-shirt, so that finally it’s skin next to skin. His torso is muscular and hairless, with nipples that are flat and dark. My chest is skinny, not yet deformed as it will be four years later by the blows of an emergency room doctor. It’s skin that is frantically caressed. My fingers find a constellation of moles, just as I guessed, on his back. It’s jeans that we unbutton. I discover his sex, veiny, white, sumptuous. I am enthralled by his sex. It will take many years and many lovers before I ever return to this sense of amazement. Love, it’s taking each other in the mouth, maintaining a certain comportment despite the frenzy. It’s exercising restraint not to come, the excitement is so powerful. It’s abandonment, that crazy trust in the other. I guessed that it was not the first time for him. His movements are too sure, too simple not to have been practiced before with someone else, maybe with many others. And then, he asks me to take him. He says the words, without shame, without ordering me to either. I obey him, though I’m afraid. I know that it can hurt if the other person doesn’t know how to do it, that the body can resist.

One day in the dojo (the martial-arts studio) before our karate class began, I witnessed the power of a concentrated focus unlike anything that I’d ever seen growing up in the heartland of northern Missouri. On that day, our instructor walked into the room and asked us to do something very different from the form and movement practices that were familiar to us. He explained that he would seat himself in the center of the thick mat where we honed our skills, close his eyes, and go into a meditation. During this exercise, he would stretch his arms out on either side of his body, with his palms open and facedown. He asked us to give him a couple of minutes to “anchor” himself in this T position and then invited us to do anything that we could to move him from his place. The men in our class outnumbered the women by about two to one, and there had always been a friendly competition between the sexes. On that day, however, there was no such division. Together, we all sat close to our instructor, silent and motionless. We watched as he simply walked to the center of the mat, sat down with his legs crossed, closed his eyes, held out his arms, and changed his breathing pattern. I remember that I was fascinated and observed closely as his chest swelled and shrank, slower and slower with each breath until it was hard to tell that he was breathing at all. With a nod of agreement, we moved closer and tried to move our instructor from his place. At first, we thought that this was going to be an easy exercise, and only a few of us tried. As we grabbed his arms and legs, we pushed and pulled in different directions with absolutely no success. Amazed, we changed our strategy and gathered on one side of him to use our combined weight to force him in the opposite direction. Still, we couldn’t even budge his arms or the fingers on his hands! After a few moments, he took a deep breath, opened his eyes, and with the gentle humor we’d come to respect, he asked, “What happened? How come I’m still sitting here?” After a big laugh that eased the tension and with a familiar gleam in his eyes, he explained what had just happened. “When I closed my eyes,” he said, “I had a vision that was like a dream, and that dream became my reality. I pictured two mountains, one on either side of my body, and myself on the ground between the peaks.” As he spoke, I immediately saw the image in my mind’s eye and felt that he was somehow imbuing us with a direct experience of his vision. “Attached to each of my arms,” he continued, “I saw a chain that bound me to the top of each mountain. As long as the chains were there, I was connected to the mountains in a way that nothing could change.” Our instructor looked around at the faces that were riveted on each word he was sharing. With a big grin, he concluded, “Not even a classroom full of my best students could change my dream.” Through a brief demonstration in a martial-arts classroom, this beautiful man had just given each of us a direct sense of the power to redefine our relationship to the world. The lesson was less about reacting to what the world was showing us and more about creating our own rules for what we choose to experience. The secret here is that our instructor was experiencing himself from the perspective that he was already fixed in one place on that mat. In those moments, he was living from the outcome of his meditation. Until he chose to break the chains in his imagination, nothing could move him. And that’s precisely what we found out.

Hello, my name is Francine Luftson and I’m from San Diego! And I just want to say, I’m such a fan even if you don’t believe in God! I was just wondering: Is there some sort of diet you recommend? I know I need to lose weight, but I really don’t want to feel hungry. I do take diet pills every day. Thank you!” “Thanks, Francine,” Elizabeth said. “But I can clearly see that you are not overweight. Therefore, I have to assume you’ve been unduly influenced by the relentless imagery of the too-thin women that now fill our magazines, destroying your morale and submerging your self-worth. Instead of dieting and taking pills—” She paused. “Can I ask?” she said. “How many people in this audience take diet pills?” A few nervous hands went up. Elizabeth waited. Most of the other hands went up. “Stop taking those pills,” she demanded. “They’re amphetamines. They can lead to psychosis.” “But I don’t like to exercise,” Francine said. “Maybe you haven’t found the right exercise.” “I watch Jack LaLanne.” At the mention of Jack’s name, Elizabeth closed her eyes. “What about rowing?” she said, suddenly tired. “Rowing?” “Rowing,” she repeated, opening her eyes. “It’s a brutal form of recreation designed to test every muscle in your body and mind. It takes place before dawn, too often in the rain. It results in thick calluses. It broadens the arms, chest, and thighs. Ribs crack; hands blister. Rowers sometimes ask themselves, ‘Why am I doing this?’ ” “Jeepers,” Francine said, worried. “Rowing sounds awful!” Elizabeth looked confused. “My point is rowing precludes the need for both diet and pills. It’s also good for your soul.” “But I thought you didn’t believe in souls.” Elizabeth sighed. She closed her eyes again. Calvin. Are you actually saying women can’t row?

The following simple exercise will give you a clear idea of what the Complete Breath is: (1) Stand or sit erect. Breathing through the nostrils, inhale steadily, first filling the lower part of the lungs, which is accomplished by bringing into play the diaphragm, which decending exerts a gentle pressure on the abdominal organs, pushing forward the front walls of the abdomen. Then fill the middle part of the lungs, pushing out the lower ribs breastbone and chest. Then fill the higher portion of the lungs, protruding the upper chest, thus lifting the chest, including the upper six or seven pairs of ribs. In the final movement, the lower part of the abdomen will be slightly drawn in, which movement gives the lungs a support and also helps to fill the highest part of the lungs. At first reading it may appear that this breath consists of three distinct movements. This, however, is not the correct idea. The inhalation is continuous, the entire chest cavity from the lowered diaphragm to the highest point of the chest in the region of the collar-bone, being expanded with a uniform movement. Avoid a jerky series of inhalations, and strive to attain a steady continuous action. Practice will soon overcome the tendency to divide the inhalation into three movements, and will result in a uniform continuous breath. You will be able to complete the inhalation in a couple of seconds after a little practice. (2) Retain the breath a few seconds. (3) Exhale quite slowly, holding the chest in a firm position, and drawing the abdomen in a little and lifting it upward slowly as the air leaves the lungs. Where the air is entirely exhaled, relax the chest and abdomen. A little practice will render this part of the exercise easy, and the movement once acquired will be afterward performed almost automatically.

NOTE: Practice your most effective relaxation techniques before you begin these exercises (refer to Chapter 6 if necessary). People are better able to concentrate when they are relaxed. Listening -Pay attention to the sounds coming from outside: from the street, from above in the air, from as far away as possible. Then focus on one sound only. -Pay attention to the sounds coming from a nearby room—the kitchen, living room, etc. Identify each one, then focus on a single sound. -Pay attention to the sounds coming from the room you are in: the windows, the electrical appliances. Then focus on one sound only. -Listen to your breathing. -Hear a short tune and attempt to re-create it. -Listen to a sound, such as a ringing doorbell, a knock on the door, a telephone ringing, or a siren. How does it make you feel? -Listen to a voice on the telephone. Really focus on it. -Listen to the voices of family members, colleagues, or fellow students, paying close attention to their intonation, pacing, and accent. What mood are they conveying? Looking -Look around the room and differentiate colors or patterns, such as straight lines, circles, and squares. -Look at the architecture of the room. Now close your eyes. Can you describe it? Could you draw it? -Look at one object in the room: chair, desk, chest of drawers, whatever. Close your eyes and try to picture the shape, the material, and the colors. -Notice any changes in your environment at home, at school, or in your workplace. -Look at magazine photos and try to guess what emotions the subjects’ expressions show. -Observe the effect of light around you. How does it change shapes? Expressions? Moods? Touching -When shaking a person’s hand, notice the temperature of the hand. Then notice the temperature of your own hand. -Hold an object in your hands, such as a cup of coffee, a brick, a tennis ball, or anything else that is available. Then put it down. Close your eyes and remember the shape, size, and texture of the object. -Feel different objects and then, with your eyes closed, touch them again. Be aware of how the sensations change. -Explore different textures and surfaces with your eyes first open and then closed. Smelling and Tasting -Be aware of the smells around you; come up with words to describe them. -Try to remember the taste of a special meal that you enjoyed in the past. Use words to describe the flavors—not just the names of the dishes. -Search your memory for important smells or tastes. -Think of places with a strong tie to smell. These sensory exercises are an excellent way to boost your awareness and increase your ability to concentrate. What is learned in the fullest way—using all five senses—is unlikely to be forgotten. As you learn concentration, you will find that you are able to be more in tune with what is going on around you in a social situation, which in turn allows you to interact more fully.

Christopher’s attention was brought back abruptly to the little wild thing he had caught. In a frenzied effort to gain her release, she clawed his face with raking nails and sought to tear the hair from his head with grasping fists. He was hard pressed to defend himself until he caught the flailing arms firmly in his grasp and pressed them down, using his greater weight to subdue the Lady Saxton. Erienne was trapped, held firmly in the middle of the dusty road. Her outraged struggles had loosened her hair and disarranged her clothes to the point that her modesty was savaged. Her coat had come open in the scuffle, and their shirts were twisted awry, leaving her bosom bare against a hard chest. The meager pair of breeches made her increasingly aware of the growing pressure against her loins. She was pinned almost face to face with her captor, and even though the visage was shadowed, she could hardly miss the fact of his identity or the half-leering grin that taunted her. “Christopher! You beast! Let me go!” Angrily she struggled but could not influence him with her prowess. His teeth gleamed in the dark as his grin widened. “Nay, madam. Not until you vow to control your passion. I fear before too long I would be somewhat frayed by your zealous attention.” “I shall turn that statement back to you, sir!” she retorted. He responded with an exaggerated sigh of disappointment. “I was rather enjoying the moment.” “So I noticed!” she quipped before she thought, then bit her lip, hoping he might mistake her meaning. He didn’t. He was most aware of the effect her meagerly clad body had on him, and he replied with laughter in his voice. “Though you may choose to fault my passions, madam, they’re quite honestly aroused.” “Aye!” she agreed jeeringly. “By every twitching skirt that saunters by!” “I swear, ’tis not a skirt that attracts me now.” Holding her wrists clasped in one hand, he moved his hand down along her flank and replied in a thoughtful tone, “ ’Tis more like a pair of boy’s breeches. What? Has my ambush yielded me a stable boy?” Erienne’s indignation found new fuel that he could so casually fondle her, as if he had a perfect right. “Get off, you… you… ass!” It was the most damaging insult she could think of at the moment. “Get off me!” “An ass, you say?” he mocked. “Madam, may I point out that asses are to be ridden, and at the moment you are bearing my weight. Now, I know women are made to bear— usually their husbands or the seed they plant— but I would not suggest that you have the shape or looks even approaching an ass.” She ground her teeth in growing impatience at his wont to turn the simplest comment into an exercise of his wit. She could not bear the bold feel of him against her another moment. “Will you get off me?!” “Certainly, my sweet.” He complied as if her every wish was his command. Lifting her to her feet, he solicitously dusted her backside. -Erienne & Christopher

Martha would come over every week and check on Mia and work with her on relaxation and breathing exercises to prepare for the natural labor. Jenny was on board with the natural thing too, so of course she and Mia dragged Tyler and me to the Bradley Birthing Method classes. It was hysterical; we had to get in all kinds of weird poses with the girls while they mimicked being in labor. We would massage their backs while they were perched on all fours, moaning. One of the hardest things I’ve ever done is contain my laughter during those classes. Mia was the freakin’ teacher’s pet because she was taking it so seriously. Right around the third class, they showed us a video of a live birth. I had nightmares for a week after that. Tyler and I agreed that we had to find a way to get out of going to the classes. We hadn’t mutually agreed on a plan, so during the fifth class, Tyler took it upon himself and used his own bodily gifts to get us into a heap of trouble. Tyler is lactose intolerant, and he has to take these little white tablets every time he eats cheese. The morning of the class, he stopped by the studio with a half-eaten pizza. I didn’t even think twice about it until that night in class during our visualization exercises when this god-awful, horrendous odor overtook our senses. At first everyone kept quiet and just looked around for the source. There wasn’t a sound to accompany the lethal attack, so everyone went into investigation mode, staring each other down. Mia began to gag. I heard Jenny cry a little behind us. Finally when I turned toward Tyler, I noticed he had the most triumphant glimmer in his eyes. I completely lost my shit. I was rolling around, laughing hysterically. Mia grabbed the hood of my sweatshirt and pulled me to my feet. “Outside, now!” She was scowling as she dragged me along. When we passed Tyler, she pointed to him angrily. “You too, joker.” Mia and Jenny pressed us up against the brick wall outside and then gave us the death stare, both of them with their arms crossed over their blooming bellies. They whispered something to each other and then turned and walked off, arm in arm. We followed. “Come on, you guys, it was funny.” Jenny stopped dead in her tracks and turned. She jabbed her index finger into my chest and said, “Yes, it is funny. When you’re five! Not when you’re in a room full of pregnant women. Do you know how sensitive our noses are?” I shrugged. “It wasn’t me.” “Oh, I know he’s a child,” she said but wouldn’t even look at Tyler. “And you are too, Will, for encouraging it.” Mia was glaring at me with a disappointed look, and then she shook her head and turned to continue down the street. Jenny caught up and walked away with her. “God, they’re so sensitive,” I whispered to Tyler. “Yeah, I kinda feel bad.” Without turning around, Mia yelled to us, “You guys don’t have to come anymore. Jenny and I can be each other’s partners.” I turned to Tyler and mouthed, “It worked!” I had a huge smile on my face. Tyler and I high-fived. “Why don’t you guys go celebrate? I know that’s what you wanted,” Jenny yelled back as they made a sharp turn down the sidewalk and down the stairs to the subway. “Nothing gets past them,” Tyler said

your hands behind your back and bring it together with your arms extended upward. This relaxes the chest. 8.

and down = Sit in the heel seat, raise your hands up to the sky, visualize a beautiful sun and think the mantra "Light". Bow forward in the heel seat, bring the light to the earth and think "Light". Do this several times. Finally put your hands behind your back and bring it together with your arms extended upward. This relaxes the chest. 8.

He had spent a long time shielding his heart and his emotions, holding back his capacity for love due to the death of someone he once cared for. Though he was determined to leave his heart cold and empty, I hoped pushing him toward a demonstration of affection might help him release the anger and darkness he held. He simply needed to exercise that complicated muscle resting dormant in his chest. The heart, if never exercised, would eventually feel absolutely nothing.

Kettlebell Halo Griр thе ѕidеѕ оf thе kettlebell hаndlе with thе bаll оn tор аnd hоld it at chest height. Sрrеаd уоur lеgѕ ѕо уоur feet аrе staggered. Lift the ball tо еуе level аnd ѕlоwlу сirсlе it around уоur hеаd to the left. Lеt thе bаll fаll bеlоw thе hаndlе аѕ you go, rеturning it tо uрright whеn уоu finiѕh оnе revolution. Rеturn tо thе ѕtаrting роѕitiоn аnd сirсlе thе kеttlеbеll to thе right.

Loss affects marriages When a child dies, the family changes. All family relationships are affected, including marriages. Men and women tend to grieve differently. Many men are activity-project grievers. They solve problems, build things, tear stuff apart, exercise heavily, or head to the shooting range. Most women tend to be verbal-relational grievers. They seek connections, have coffee, talk, share, cry, text, and email. Men do things. Women relate. We speak different grief languages. This makes it even more challenging to communicate well during this time. Finding ways to grieve together is yet another obstacle (or opportunity) we get to face and tackle. Both spouses are chest-deep in heavy grief. Routines have changed. Emotions are running high. Our usual patterns of touch, physical affection, and sexual intimacy

Breathe in slowly through your nose. Feel your chest expand. Breathe out slowly through your mouth. Breathe in. Breathe out. Feel the tension of your day as you breathe in. As you breathe out, feel the tension slip away. Continue this pattern of taking slow, deep breaths. Settle into a rhythm that works for you. Feel the air filling your lungs, and the oxygen awakening your mind. When the time is up, allow yourself to return your attention to your surroundings. Now, you are ready to continue your day. You can return to this breathing exercise as often as needed throughout your day. I recommend you complete at least two three-minute sessions. Day

6. The Breathing Exercise of the Yogi. Breathing exercise is one of the practices of Yoga, and somewhat similar in its method and end to those of Zen. We quote here[FN#247] Yogi Ramacharaka to show how modern Yogis practise it: "(1) Stand or sit erect. Breathing through the nostrils, inhale steadily, first filling the lower part of the lungs, which is accomplished by bringing into play the diaphragm, which, descending, exerts a gentle pressure on the abdominal organs, pushing forward the front walls of the abdomen. Then fill the middle part of the lungs, pushing out the lower ribs, breastbone, and chest. Then fill the higher portion of the lungs, protruding the upper chest, thus lifting the chest, including the upper six or seven pairs of ribs. In the final movement the lower part of the abdomen will be slightly drawn in, which movement gives the lungs a support, and also helps to fill the highest part of the lungs. At the first reading it may appear that this breath consists of three distinct movements. This, however, is not the correct idea. The inhalation is continuous, the entire chest cavity from the lower diaphragm to the highest point of the chest in the region of the collar-bone being expanded with a uniform movement. Avoid a jerking series of inhalations, and strive to attain a steady, continuous action. Practice will soon overcome the tendency to divide the inhalation into three movements, and will result in a uniform continuous breath. You will be able to complete the inhalation in a couple of seconds after a little practice. (2) Retain the breath a few seconds. (3) Exhale quite slowly, holding the chest in a firm position, and drawing the abdomen in a little and lifting it upward slowly as the air leaves the lungs. When the air is entirely exhaled, relax the chest and abdomen. A little practice will render this part of exercise easy, and the movement once acquired will be afterwards performed almost automatically." [FN#247]

Diaphragmatic Breathing Exercise Begin by noticing how you are breathing right now. Notice if you are breathing through your mouth or nose. Without changing it, become aware of its pace by noticing if it seems fast or slow to you. Where are you feeling your breath? Is it most noticeable at your nostrils, or can you feel it in your throat, chest, or abdomen? Start breathing through your nose so that your inhalation and your exhalation are in balance. This means that if you are breathing in for a count of four, breathe out for a count of four. Once familiarized and comfortable with this, begin to extend your exhalation so it becomes longer. In other words, if you are breathing in for a count of four, begin to breathe out for a count of five to ten. Breathe this way for at least one to two minutes, or until the tension has decreased and your energy improves.

We’re a team,” Arlo panted, bending to catch her breath and will her heart to slow its frantic pace. She glanced up. “We’re doing this together, okay?” Nausicaä swallowed. Her furious edge had softened a fraction, but she seemed stuck between her pale, avian wrath and the haunting beauty of her usual false arrogance. She also seemed to be searching for something to say, but that was stuck as well. Smiling, Arlo straightened and took a step closer to her. “A dark and hollow star,” Arlo said, holding up her fist between them. Something burned in her chest she’d never before felt…though it was possible her heart was just trying to commit mutiny for that sudden burst of exercise. “I’m not going to let you face this alone.

Both men rubbed their chests and winced, the areas around the impacts were brilliant red and swollen. “That hurt like hell!” This was from Jacobson. “You’re lucky the Lieutenant was just firing paintballs, Private.” Jack was sure Jacobson was understating his case. The Rossman Model MP5 was accurate to over one hundred feet, with a muzzle velocity more than two times that of the recreational Co2 guns available to the general public. They certainly packed a hell of a wallop. The critiquing of the exercise continued for the rest of the day. Many important lessons had been painfully learned or relearned. Measures could now be taken to address the last of the shortcomings of base security, lessons which could and would most certainly be passed on to other base commanders. After all was said and done the exercise was deemed a success. Lieutenant General Roy and Colonel Hart sat back during most of the meeting. The general was again very impressed with Jack and Donny as they critiqued the exercise. The operation had, unfortunately, gone exactly as Jack had presented it to the two of them just two days before. But what impressed Lieutenant General Roy the most was the ease of leadership of both men.

You could say that the advice here is to connect everything you require of your children in behavior and belief to the story of redemption. When your child questions the rules, don’t puff up your chest and tell him he better obey or else; talk to him about a loving Redeemer, who not only created him but shed his blood for him so that he could know and do what is right. When your child wonders about what is right and what is wrong, don’t just threaten him with the law of God; woo him with the sweet music of the grace of God. When she is struggling with what God says is right, don’t talk of God as just a judge, but as a helper and a friend who meets us in our weakness with forgiveness, wisdom, and strength. Blow your child away with God’s patience, mercy, and love. Talk again and again about how he willingly exercises his power for our help, benefit, and rescue. Go beyond enforcing your authority and point to his authority, and go beyond pointing to his authority to pointing your children to his grace.

Do a set of push-ups and end a few repetitions short of failure. Record the number. Rest at least 30 minutes. Do ~40 repetitions of the following breathing exercise: Max inhale (raise chest) and “let go” exhale (drop chest sharply). The let-go exhale can be thought of as a short “hah.” If you’re doing this correctly, after 20 to 30 reps you might feel loose, mild lightheadedness, and a little bit of tingling. The tingling is often felt in the hands first. On the last breathing cycle, breathe in completely, exhale completely, then do another set of push-ups. More often than not, people will experience

Just between Us 15 MIN 1. You will want some privacy for this exercise. (You can wear your birthday suit if you like.)     While lying in bed holding each other, start by sharing some highlights from your day. 3 MIN NOTE: Avoid talking about anything upsetting. 2. Spend some time caressing each other while you share stories about your favorite intimate moments together. Include specifics about what made these times meaningful for you. 3 MIN 3. Next, take some time to cuddle and be quiet without caressing while you both place a hand on your partner’s chest to feel his or her heartbeat. 3 MIN 4. Now, continue the caressing for another several minutes followed by cuddling while you take turns listening to each other’s heartbeat. 3 MIN Then enjoy some relational sexual intimacy that brings you both smiles and satisfaction. (Take as much time as you need for this step!) 5. Have some time to rest, then close by expressing appreciation to your spouse about what you enjoy about his/her heart, mind, and body. 3 MIN

Kettlebell deadlift. The kettlebell deadlift primarily targets the posterior chain (lower back, glutes, and hamstrings). It is an excellent companion to the kettlebell box squat and additionally helps teach proper hip-creasing mechanics, creating an important foundation for the classical kettlebell exercises (e.g., swing, clean, snatch). With the kettlebell on the ground, stand with your feet shoulder-width apart with the kettlebell just in front of you (see figure 7.9a). Keep your chest lifted as you sit back with your hips until your hands can reach the handle (see figure 7.9b). Grab the handle with both hands and stand up by pressing your feet into the ground until your body is fully upright (see figure 7.9c). Repeat by sitting back to lightly touch the kettlebell to the ground. Do 10 controlled repetitions with a light weight and then repeat with a more challenging weight (e.g., women start with 8 kg [18 lb] for 10 repetitions and then use 12 kg [26 lb] for 10 repetitions; men start with 16 kg [35 lb] for 10 repetitions and then use 24 kg [53 lb] for 10 repetitions). This basic exercise teaches you to keep your center of gravity aligned vertically over your base of support. It is important to have control over your center of mass because kettlebell training involves such dynamic movements. A strong and stable base will keep you safe when swinging the kettlebell. KEY PRINCIPLES Crease at the hips instead of bending at the waist. Maintain a neutral spine and slightly arched lower back. Legs can be bent or straight depending on the desired training effect. Straight legs will recruit the hamstrings more and bent legs will recruit the quadriceps more.

Single swing. The single swing is the foundational movement of all the classical lifts. Within this exercise, you will find many of the universal principles and unique aspects of kettlebell training, such as inertia, pendulum grip endurance, and anatomical breathing. The swing needs to be mastered before moving on to the other classical lift exercises (e.g., clean, snatch). It cannot be understated: All other kettlebell lifts build upon the foundation of the swing. To perform this exercise, stand with the feet hip-width apart and with one kettlebell on the floor in front of you (see figure 7.10a). Sit back with the hips (think box squat) and with one hand, grab the handle with the fingers (see figure 7.10b). Thumb positioning for the swing can vary depending on the individual and the training goals. There are three options: Thumb forward, which allows for faster pacing due to minimized motion (creates a shallower downswing) and seems to be more comfortable for those with shoulder tightness because there is no rotation at the shoulder during this position. Thumb back, which provides better grip endurance by distributing some of the stress from the forearm to the triceps and creates more of a momentum-based movement because of the spiral nature of this variation (thus, there is a greater range of motion to reduce and produce force). Neutral thumb, which distributes stress more equally along the grip, arms, and shoulders. Next, keep the shoulders back and chest lifted as if you are going to do a deadlift, and as you begin to stand, swing the kettlebell between your legs (see figure 7.10c). When the swing reaches its end point behind you, stand up completely, extending the ankles, knees, hips, and torso (see figure 7.10d). Sustain this pendulum swing through the duration of the set. When performing this exercise, use one or two cycles of anatomical breathing (a cycle is defined as one exhalation and one inhalation). There are two variations you can use: Exhale at the back of the downswing and inhale during the upswing (one breath cycle), or exhale at the back of the downswing, inhale, exhale as the kettlebell transitions from the horizontal to the vertical plane at the top of the forward swing, and inhale as the kettlebell drops again preceding the next backswing (two breath cycles for every one swing).

Single press. The single press is a total upper-body movement that is the beginning progression for more advanced overhead exercises. It teaches proper alignment in the overhead position while simultaneously conditioning the arms, shoulders, and back, and it is the foundational lift for vertical pushing or pressing movements. To perform this exercise, clean a single kettlebell to your chest into the rack position (see figure 7.19a). This is the start position for the press. Before pressing up, compress your rib cage on the side of the pressing arm. As you recoil to the downward compression, press the kettlebell directly up until your elbow is completely extended in the lockout position (see figure 7.19b). In this overhead position, the optimal position of the hand and shoulder is such that your thumb is pointing directly back. A slight rotation of the palm is acceptable, but avoid overrotating so that you have the most efficient path, which is a straight line. Any additional rotation or deviation from the straight line is wasted effort and nonoptimal alignment. To lower the kettlebell, move your body back slightly so that the kettlebell can fall directly down the centerline and all the way to the hip (see figure 7.19c) and back to the rack position to complete the lift (see figure 7.19d). The drop from the overhead lockout position back to rack position should be a smooth, relaxed movement. Imagine you are being supported from a string and a puppeteer is lifting your arm and kettlebell. When the string is cut, the kettlebell just free-falls back to the rack position. With practice you will be able to absorb the force from the drop so that the kettlebell smoothly slides into place. When performing this exercise, use anatomical breathing with four breathing cycles. Starting from the rack position, inhale deeply before the initial compression, and then exhale as you drop or flex your thoracic spine. Inhale as you bump with the rib cage, and exhale as you lock out. Take one full breath cycle while in lockout and add more recovery breaths if needed. Inhale as you begin to drop the kettlebell, and exhale as it lands back in the rack position.

Push press. The push press is identical to the press but includes a leg drive. The lift initiates from the legs and is completed through the arm and hand. This allows more diversified conditioning in addition to significantly increasing the ability to work at higher volume and intensity. Once you find the max load you can use in the press, the use of your legs will allow you to do more than you can in a strict press. The use of the legs also allows greater endurance because you are distributing effort over more of your body. To perform this exercise, clean the kettlebell to your chest (see figure 7.20a). Load the stance by sinking your knees downward as you compress your rib cage (see figure 7.20b). Immediately follow the slight downward knee bend with fast and explosive lifting, pressing your feet vigorously into the ground (see figure 7.20c). From the extension of the legs, the kettlebell will already be more than halfway to the top. Complete the lift by pressing through the triceps into the overhead lockout position, identical to the top position of the press (see figure 7.20d). To drop the kettlebell back to your chest, rise up slightly on your toes as you move your body back in order to allow the kettlebell to fall straight down the chimney (see figure 7.20e). Your feet are planted again as the kettlebell reaches your chest and your elbow slides on top of your hip (see figure 7.20f). When performing this exercise, use anatomical breathing with four breathing cycles. Starting from the rack position, inhale deeply before the initial compression, and then exhale as you drop into a half squat. Inhale as you extend the legs and bump with the rib cage, and exhale as you lock out. Take one full breath cycle while in lockout and add more recovery breaths if needed. Inhale as you deflect the trunk backward to drop the kettlebell, and exhale as the kettlebell lands back in the rack position.

CIRCUIT BREAKER MEDITATION First, settle into your body and your breath, as described in the Basic Mindfulness Meditation in Chapter 3. Invite yourself to move slowly through the meditation exercise, taking your time with each step. Bring your awareness to your jaw and your mouth. Allow your tongue to relax inside your mouth and let your jaw open slightly. Feel your breath passing easily through your relaxed throat. When you feel ready, gently place your hand on your heart, in the center of your chest. Place your other hand on your lower belly, below your navel. Imagine your hands getting warmer, the tiny capillaries and arteries relaxing just a bit to allow warmth to flow into them. Breathe gently and deeply, imagining the breath going into your heart and your belly. With each breath, invite yourself to also breathe into your heart and your belly any sense of goodness, safety, trust, acceptance, or ease that you’re able to bring to mind. Once that’s steady, call to mind a moment of being with someone who loves you unconditionally, someone you feel completely safe with. This may not always be a partner or a parent or a child. Those relationships can be so complex and the feelings can be mixed. It may be, for example, a good friend or a trusted teacher. It may be your therapist, your grandmother, a third-grade teacher, or a beloved pet. Pets are great. As you remember feeling safe and loved with this person or pet, see if you can feel the feelings and sensations that come up with that memory in your body. Allow yourself to really savor these feelings of warmth, safety, trust, and love in your body. When that feeling is steady, gently release the image for now and simply bathe in the feeling for 30 seconds or so. As always, when you’re done with your formal practice, gently and gradually bring yourself back into the room and into the stream of

She grabbed a brush and stroked Blue’s neck. He nudged her with his big head wanting more. Caught up rubbing down Blue, she didn’t hear Jack come in behind her. He put his hands on her shoulders and gave her a squeeze. Jenna jumped and almost lost her footing. Ever protective, Jack steadied her by wrapping his arms around her and drawing her back to his chest. His voice came out low and husky at her ear. “It’s me. Leave my horse alone and come to bed with me.” She leaned into him, savored his warmth and strength wrapped around her. “You scared me. I’m all wound up about tomorrow. I thought a little exercise would help me sleep.” Blue shifted and nudged Jack’s shoulder. “I think your horse is jealous.” Jenna gave Jack a sweet smile over her shoulder. “Yeah, well he can join the club. So far, Sam and Ben fit into that category, too. They both think I don’t deserve you. I’m sure they’re plotting to steal you away from me.” “No way,” she said, astonished and embarrassed. She turned in his arms and placed her hands on his chest. “Sam’s convinced he can get you to leave with him. He doesn’t even mind the babies are mine, because, well, technically we have the same DNA, so no one can prove they aren’t his.” “Good lord. Is this what you guys talk about while you’re watching ball games and drinking beer?” “Nah, mostly he and Ben talk about how they’ll get rid of me and hide my body.” “Stop it. That’s not funny. Besides, that’d be hard to do these days with all the guards. Three are watching us right now.” “Not us, you. They’re plotting how they can get rid of me and still keep an eye on you at the same time.” “All right, that’s enough. Take me to bed and claim me as yours.” “I’ve already done that, it doesn’t seem to convince anyone. They still want you for their own.” -Jack & Jenna

As the weight gets heavy, there will be a pronounced tendency to allow your chest to drop down to meet the bar, completing the rep from the top down instead of from the bottom up. When this chest drop becomes excessive, the weight is too heavy. And “excessive” is a rather subjective concept here. Someone might decide that no chest drop is allowable, in which case heavy weights cannot be used in the exercise. Or someone might decide that as long as the chest can be touched with the bar, the rep counts. This degree of variability is one of the things that distinguish an ancillary exercise from a primary exercise: if a large degree of variability is inherent in the performance of an exercise, it cannot be judged effectively or quantified objectively. For this reason, the barbell row makes a very good ancillary exercise but a very poor contest lift.

Health in Breathing Deep Breathing. Many cases of lung trouble and of other afflictions are due to improper breathing, or rather to persons allowing themselves to fall into bad habits of breathing. Nature intends that a certain amount of oxygen must come from the air we breathe. In a natural, joyous life, nature will cause anyone to breathe in an abundance of this oxygen. But artificial habits of life, and especially despondency and work that requires much stooping or bending over, are apt to produce an apathy of the nerves and muscles that control breathing, and hence an insufficient supply of the health-giving oxygen. The remedy in such cases is easy and in everyone's hands. Moreover, it costs nothing but a slight effort, continued long enough until a correct habit is formed. How to Breathe. The most important item in breathing is that it shall be deep and rhythmic, that is, that inspiration and expiration shall be of equal length. Watch a person asleep and note his breathing: it is as regular and rhythmic as the swish of the waves on the shore, as regular as the ticking of the clock. That is the natural way; when consciousness stops controlling it, the breathing becomes natural. If, then, you are seeking health and vigor, imitate the natural. Breathing Exercise. Of marvelous value is the deep breathing exercise, which should be taken just as regular as the morning ablution. The best place is somewhere where one can get fresh air, preferably air that the sun has shone on. Then bending back the shoulders, throwing forward the chest and upward the chin, inhale slowly just as much air as the lungs will hold. Hold in this air while you count ten. Exhale it slowly Repeat this four or five times. Then, after a moment’s rest, empty the lungs to the utmost, then draw in all the air possible, and when the lungs seem full, draw in just a little more, pack the lungs, as it were, and hold the breath while you count twenty slowly. Then exhale. You will find this a wonderfully invigorating and health preserving exercise.

DAY 1 CHEST & CALVES Incline Barbell Bench Press – Warm-up sets and then 3 working sets Incline Dumbbell Bench Press – 3 working sets Flat Barbell Bench Press – 3 working sets Optional: Dip (Chest Variation) – 3 working sets Calf Workout A If you can’t do dips, find out whether your gym has an assisted dip machine. If it doesn’t and you still want to do 3 more sets in your workout, you can do 3 sets of flat dumbbell presses. DAY 2 BACK & BUTT & ABS Barbell Deadlift – Warm-up sets and then 3 working sets Barbell Squat – 3 working sets Barbell Row – 3 working sets One-Arm Dumbbell Row – 3 working sets 3 to 6 ab circuits If you have lower-back issues, remember that you can swap the deadlift for a more lower-back-friendly variation like the sumo or hex deadlift, or you can drop it altogether and choose another “approved” exercise like the T-bar row. If you can’t do pull-ups or chin-ups, you can use a machine that assists you. If your gym doesn’t have one, you can do dumbbell rows instead. DAY 3 SHOULDERS & CALVES Seated or Standing Barbell Military Press – Warm-up sets and then 3 working sets Side Lateral Raise – 3 working sets Bent-Over Rear Delt Raise – 3 working sets Calf Workout B DAY 4 ARMS & ABS Barbell Curl – Warm-up sets and then 3 working sets Close-Grip Bench Press – Warm-up sets and then 3 working sets Alternating Dumbbell Curl – 3 working sets Seated Triceps Press – 3 working sets 3 to 6 ab circuits DAY 5 LEGS & BUTT Barbell Squat – Warm-up sets and then 3 working sets Leg Press – 3 working sets Romanian Deadlift – 3 working sets Hip Thrust – 3 working sets Calf Workout C If you’re going to lift 5 days per week, I recommend that you start with this routine for your first eight to ten weeks. It’s the first phase of the workouts you’ll find in the bonus report. In terms of which days to train on, most people like to lift Monday through Friday and take the weekends off, maybe doing some cardio on one or both of these days. This works well. Feel free to work your rest days however you want, though. Some people prefer to lift on the weekends and take off two days during the week. Work your cardio in as needed. You can lift and do cardio on the same days without an issue.

I can make you a promise, Eve Windham. Several promises, in fact.” “Just not vows, please. I cannot abide the thought of vows.” “If we marry, we will consummate the union for legal purposes and to put the compulsory obligations behind us. Thereafter, I will not press you for your attentions until such time as you indicate you are willing to be intimate with me in a marital sense.” She peered over at him. His cheeks were the same color now. “You would leave me in peace after one night?” “Not entirely. For appearances, we will live together as man and wife, share chambers, and go down to breakfast together. We will dote and fawn in public and make calf eyes at each other across the ballrooms, but I will not importune you.” The small, guttering flame of hope burned a trifle brighter. His plan had potential to avoid disaster. She did not know what motivated his foolish generosity, but the plain fact was, after the wedding night, he might not want to have anything to do with her. “And if I never indicate that I’m interested in my conjugal duties?” “Never is a long time, and I am a very determined man who is quite attracted to you. Also a man in need of heirs, and I am confident you’ll not deny me those.” The flame nearly went out. Of course he’d need heirs. “Unfair, Lucas.” Except, he was compromising, while Eve was practically loading four sets of dueling pistols and aiming them at Deene’s chest. “You have an heir.” “Who is unmarried, older than me, and for reasons not relevant to the current discussion, not a good candidate for marriage. The succession is my obligation, Eve, and I’ve avoided it long enough.” She had at least ten childbearing years left, possibly twenty. That was a long time to muddle through with a man who had been nothing but considerate toward her. And an impossibly long time to mourn him, should the worst occur. “On the conditions you’ve stated—that following the wedding night you will not exercise your rights unless and until I’m comfortable with the notion, we can be married, but, Lucas, when you hate the choice you’ve made—when you hate me—don’t say I didn’t warn you.” “I will not hate you, I will not hate my choice. That I do vow.” His

When we finally embraced, he wrapped his muscular arms around my waist tightly. I thought I was being crushed. He didn't release his hold; we continued looking into each other's eyes. I didn't pull away as I had in the past. When he leaned down to kiss me, I turned my head and leaned against his muscular chest. It was extremely tempting to return his kiss, but the point of my exercise was to seduce him and to leave him desirous. I left him pining for me.

Kenzie agreed to meet him at the park in the morning. Early. Linc sat in his car, waiting for her and watching the sun come up. She pulled in less than five minutes later. They ran some laps, and she told him what Jim had said. Then she ran ahead. He lengthened his strides to catch up, concentrating on the running so he could think. She outpaced him several more times. Feeling frisky. She seemed to have bounced back from her near breakdown at the climbing gym over that ugly card. He caught up again and flung himself across an imaginary ribbon. “And the winner is!” “Cheater,” she yelled, laughing. He loped off the track toward the exercise structures and she followed. Linc grabbed the pull-up bar and swung himself up, doing several. “Jim’s not crazy, Kenzie. Five.” The pull-ups hurt his arms, but it felt good. He’d been spending too much time sitting in front of laptops. Kenzie leaned against the metal frame of the structure, looking around absently at the small park. “I guess he was just thinking out loud. I never saw him get that steamed, though.” He let himself down with excruciating slowness and went up again. “Six. You can understand why.” “Yeah, I do.” “Seven.” He went for some fast ones. “Eight. Nine. Ten.” He sucked in a breath, tightening his abs, and let it out with a whoosh. “Going to the media is an idea. I considered it myself. But--eleven--it won’t work for us. Not at this point.” “Don’t forget about Randy Holt. She didn’t want to go public.” “Twelve.” His biceps bulged as he stayed up, swinging a little in midair. He thought he detected a flicker of interest in Kenzie’s eyes. About time. He was killing himself. She swung her arms to warm up. “Are you done showing off?” “Are you impressed yet?” Small smile. Okay, she had a lot on her mind. He wouldn’t push it. Then--Linc almost lost his grip when she walked over and put a hand on his chest. “Don’t forget to breathe,” she said mischievously. Linc gasped. He wasn’t sure whether to drop to the ground and take her in his arms, or lose the challenge. “Thirteen. Fourteen. And…fifteen.” He dropped to the ground with bent knees, more winded than he expected. “Your turn.” Kenzie reached high to grab the bar before he could grab her and did several without breaking a sweat, her ankles crossed. Perfect form. In more ways than one.

Muscle relaxation: This muscle relaxation technique is a whole body relaxation technique. Starting from your feet and ending to head. Tense up your foot muscles for 5 seconds and then relax for 30 seconds. Tense up your calves muscles for 5 seconds and then relax for 30 seconds. Tense your thighs and stomach muscles for 5 seconds, and then relax for 30 seconds. Do this exercise with your shoulders, chest, head and neck one by one. This

Examples of powerful compound exercises are the squat, deadlift, and bench press, which train a lot more than just the legs, back, and chest, respectively. The

practice power posing. Popularized by Amy Cuddy in her famous TED Talk, power posing is a simple 1-2 minute exercise that has incredible results on your confidence, happiness, and even cognitive functioning. I highly recommend that you check out her TED Talk, but if you don’t have time here is a quick primer on how to power pose. Before an event that you’re feeling nervous about, simply go somewhere quiet (like a bathroom stall) then strike and hold a power pose. A power pose is any standing position that represents a powerful stance, a classic example is the superhero pose – hands on your hips, chest out, head help high and a feeling of dominance. This may sound ridiculous, but the research behind it is outstanding. Try it just once, it only takes 1-2 minutes, and you will feel the difference instantly.   The physical space you occupy also plays a role in the impression you signal to people. You’re going to want to pay particular attention to personal space and touching. In a business setting, most people are fine with a handshake and not much more than that.

The Buried Alive Exercise Lie down on the floor and relax. Cross your arms over your chest in the posture of death. Imagine all of the details of your burial, as if it were to be carried out tomorrow, the only difference being that you are being buried alive. As the situation develops in your mind – the chapel, the procession to the cemetery, the lowering of the casket, the worms in the grave – you begin tensing all of your muscles more and more in a desperate attempt to escape. But you cannot do so. Keep trying until you cannot stand it any longer, and then, using a movement that involves your entire body, throw aside the confines of the coffin, breathe deeply, and find yourself free. This movement will have a greater effect if you scream at the same time; it should be a scream that emanates from the depths of your body.

THE RETAINED BREATH This form of pranayama strengthens the muscles of the lung and expands the chest. It also increases oxygenation of the blood, which is of particular benefit to the liver and the other organs of digestion. In addition, it enhances the exit of blood-borne toxins through the lungs. When you do this exercise, do not hold the breath longer than 10 seconds, because this can sometimes cause dizziness. As Yogi Bhajan has noted, dizziness is not enlightenment. 1. Standing or sitting erect, inhale a Complete Breath through your nose, pulling in your chin. 2. Retain the air for 10 seconds, as you remain still and calm. If you have the urge to exhale, inhale slightly instead. 3. Exhale through the nose. Throughout this exercise, create a calm internal spot in your awareness, and observe the changes in your body and mind. Breath retention will make your body work at a higher level of efficiency. It will also train you to remain rational during stress or pressure. To master this is to master the inflow and outflow of the life force. The effects of the Retained Breath are: • Toning of chest muscles • Heightened oxygenation • Improved digestion and liver function • Improved conscious awareness of breath

1. Sit erect in a comfortable position, with your chest, neck, and head vertically aligned. Place your hands on your lap, and hold your shoulders slightly back. 2. Inhale a Complete Breath during 6 beats of your heart. (Take your pulse before beginning the exercise, to get a feel for the length of 6 heartbeats.) 3. Retain the breath for 3 heartbeats, and exhale it during 6 heartbeats. 4. Pause for 3 heartbeats between breaths.

To function harmoniously, we need to fall at peace with ourselves. Even if there is someone that hurt or harmed us, we tend to develop in ourselves the self hatred and opposition, censoring the generosity of our being and building walls that manifest as trauma. In order to heal the world around us we truly need to work on ourselves and to change the pattern of suffering and resistance to peace. It is not enough to pray for the peace of humankind or to share peace protests on social. What is needed is to become responsible, going to the core of the problem and working to improve our lives through exercising more the kindness aspect. From my experience, I realised that war and conflict energy causes a major blockage that obturates the heart and the pineal gland... working not only organically as severe chest or brain inflammation, but blocking the access to better stages of life.

Eccentric contraction: A contraction where the muscle lengthens under load or tension. Think of this as the lowering or lengthening phase of an exercise. For example, the downward phase of a push-up forces your chest muscles to lengthen and simultaneously contract to control the lowering movement. By definition, eccentric contractions occur when the opposing force is greater than the muscular contraction force.

Concentric contraction: Any muscle contraction where the muscle shortens during the movement. Think of this as the lifting phase of an exercise. When performing a push-up, your chest muscles contract as you push yourself away from the ground.

So, my program develops the entire spectrum of physical skills: Muscular Strength, Muscular Endurance, Cardiovascular Endurance, Power, Speed, Coordination, Balance, and Flexibility. The degree to which you possess these eight physical qualities defines your level of fitness. It is only by focusing on these seven skills, rather than appearance, that you will make your best gains, in ability, well-being, and in appearance. The washboard stomachs, big chests, round shoulders, and shirt-sleeve-stretching biceps of my men are testament to that, as are the toned legs, tight triceps and abs of the women I’ve trained.

Again, let’s take the Push Up, a standard exercise that works your chest, shoulders, triceps, abs, obliques, and lower back (unlike benching which only works half of these). If you do Push Ups standing up with your hands against a wall a couple of feet in front of you, the exercise is pretty easy. Then try them with your hands on an elevated surface, like the edge of a bureau or windowsill. The lower the surface you use–a desk, a couch, a coffee table, telephone books–the harder it gets. Putting your hands on the floor, like a standard Push Up, is harder. If we put our feet on the coffee table and our hands on the ground, the exercise becomes significantly more difficult. This is using leverage to increase the exercise’s difficulty. To make the exercise still harder we could place our hands on one or two balls, like a basketball. Now we’re using an unstable surface. Still harder would be to do basketball Push Ups with pauses at the bottom. Still not hard enough? Try doing them one-handed on the floor. Then one-handed with your feet on the couch. Then on an unstable surface. Then with pauses … You get the idea. And this is only a simple example that can be repeated with many of my exercises. You’ll see the possibilities are endless. So there you have it: We’ve gone from one variation of an exercise, that probably everyone reading this book can do, to a more difficult variation that probably no one reading this book can do right off the bat. The difficulty of bodyweight exercises can be tailored to suit the needs of virtually anyone. You have total control of the resistance.

OM CHANTING Various studies have shown that OM chanting deactivates the limbic part of the brain responsible for our basic emotions (fear, pleasure, anger) and our impulses (hunger, sex, dominance and care of offspring). Since the effectiveness of OM chanting is associated with the experience of vibrations around the ears, scientists have suggested that these sensations are transmitted through the auricular branch of the vagus nerve. As the vagus nerve branches off into the inner ear and larynx, controlling the opening and closing of the vocal cords and tone of the sound, it appears that this is stimulated during the vocalization of the O and M sounds. In addition, by performing chanting in exhalation, the vagus nerve is activated in its role as manager of the parasympathetic system. In addition, chanting, by facilitating the lengthening of the exhalation, further amplifies the effect on the parasympathetic system. This is why this practice helps to calm and relax the body and mind. -Find a quiet place to sit comfortably. -A good position is to sit with your legs crossed and your back straight. -Wear comfortable cotton clothes that do not tighten any part of your body. All body channels should be free and comfortable. Place the palm of your right hand (facing upwards) on the palm of your left hand at navel level. Close your eyes for a few minutes and relax your mind and body. Slowly feel the vibrations that occur in every part of your body. When the vibrations become more intense, start breathing deeply. Hold your breath for a second and then slowly exhale. Initially count to 7 as you exhale. This ought to be duplicated thrice. As you exhale the third time, sing "oooooooooo..." Feel the vibrations in your abdomen (and under your chest). After exhaling, relax for 2 seconds. Breathe in again (slow, deep breaths). As you exhale sing "ooooo..." and feel the vibrations in your chest and neck. After exhaling, relax for 2 seconds. Inhale again (long, deep breath). As you exhale, sing "mmmmmmmm...". Feel the vibrations in your head and neck. After exhaling, relax for 2 seconds. Inhale again and as you exhale say "oooommmm..." or "aaauuummm...". About 80% of the sound should be "aaauuu..." and 20% should be "mmmm...". Repeat the previous steps 3 times (you can do it up to 9 times). After the Om meditation, relax and concentrate on your regular breathing for about 5 minutes. TIPS -Wearing white clothes and being in a white environment will improve your experience. But the rule of white is not fundamental. -A good place could be a quiet room or a garden with shade. Your eyes, ears or other sensory organs should not be disturbed. -Do not consume alcohol for at least 8-10 hours before meditation. -It would be better not to eat or drink anything for at least 2 hours before meditation. The body's channels should not be blocked in order to achieve maximum results. This applies especially to the digestive system. -The best times for this meditation are early in the morning or late at night. -For beginners, singing "aum" can cause dizziness. It is recommended to proceed slowly and try to learn one step at a time. In this way you will prepare body and mind for the next step. -It is very important to open your eyes slowly when your breathing has stabilized. -If you cannot sit on the floor, you can try sitting on a bed or a chair. The most important thing is to keep your back straight. -Doing this kind of meditation in a group brings more peace and harmony to all members than doing it alone.

I dare you to find a single exercise, kettlebell or not, that delivers more benefits than the kettlebell swing! Senior RKC instructor Steve Maxwell, a Brazilian Jiu-jitsu World Champion, has flat-out stated that doing the perfect kettlebell swing alone is superior to 99 percent of the sophisticated strength and conditioning programs out there. The swing is exactly what its name implies: a swing of a kettlebell from between your legs up to your chest level. The arms stay straight but loose; the power is generated by the hips. The motion is akin to the standing vertical jump, except the energy is projected into the kettlebell rather than being used to lift the body.

WHM PROTOCOL: BASIC BREATHING EXERCISE Before engaging with this breathing technique, remember to be mindful. Listen to your body and learn from the signals your body and mind send you while you are doing the exercises. Use those signals as personal feedback about the effect of the exercises on your body and mind, and adjust them as needed to find what works best for you.3 STEP 1​Sit in a meditation posture, lying down, or whichever way is most comfortable for you, in a quiet and safe environment. Make sure you can expand your lungs freely without feeling any constriction. STEP 2​Close your eyes and try to clear your mind. Be conscious about your breath and try to fully connect with it. Take thirty to forty deep breaths in through the nose or mouth. Fill up your belly, your chest, all the way up to your head. Don’t force the exhale. Just relax and let the air out. Fully in, letting go. STEP 3​At the end of the last breath, draw the breath in once more and fill the lungs to maximum capacity without using any force. Then relax to let the air out. Hold the breath until you feel the urge to breathe again. This is called the retention phase. STEP 4​When you feel the urge to breathe, take one deep breath in and hold it for ten to fifteen seconds. This is called the recovery breath. STEP 5​Let your breath go and start with a new round. Fully in, letting go. Repeat the full cycle three to four times. After having completed this breathing exercise, take your time to enjoy the feeling. With repeated practice, this protocol becomes more and more like a meditation. Once you have a little experience with the basic breathing exercise, try this additional technique: In round 2, step 4, try “squeezing” the breath to your head when you take your recovery breath. You do this by tensing your pelvic floor and directing that sense of tension to the core of your body and up to your head, while keeping the rest of your body relaxed. You should feel a sense of pressure in your head. Then relax everything when you exhale.

There were people with chronic pain, in need of a miracle and receiving only medicine and advice they had probably heard a hundred times before. There were hideous stinking ulcers to clean and dress and lectures to be given to their weary owners about hygiene and exercise and diet. There were people whose descriptions of their symptoms made no sense at all even though he understood all the words. Ingenuous was unable to explain what “He has feathers in his chest” meant, and “My knees are runny”.

BREATH 1​While seated or lying down, take 30 to 40 full conscious breaths: Breathe fully in to the belly and the chest, then letting go, without force. 2​On your final exhale, let the air out and hold it out for as long as you can without discomfort. Listen to your body and don’t force it! 3​When you feel the urge to breathe again, take a deep breath in, hold for 10 to 15 seconds. Then release and relax. 4​Repeat the steps above two or three more times, paying attention to how you feel and adjusting your breath as needed. 5​Rest in this elevated state until you are ready to move on with your day. Alternatively, use the energy you just generated for your morning workout or yoga practice. Experiment with what feels right for you. Congratulations! You just influenced key drivers of your health, increased your vitality and focus, busted your stress, reduced inflammation factors, and optimized your immune system. FOR COMPLETE WHM BREATHING INSTRUCTIONS AND SAFETY GUIDELINES, SEE CHAPTER 4. MIND Your post-breathing practice state is the perfect time to program your mindset. Try this: 1​Before you get up from your breathing practice, bring up a thought in your mind like “Today I’m going to stay in the cold shower for 15 more seconds than yesterday,” or “I feel happy, healthy, and strong.” 2​Reflect on this thought and notice how your body feels. 3​If you identify any inner resistance to your intention, just keep breathing steadily until you feel an alignment between your body and mind. With practice, your sense of your inner experience, or interoception, will sharpen, allowing you to more consciously observe and control your body and mind. SEE CHAPTER 12 FOR DETAILS. COLD 1​At the end of your warm shower, turn the water to cold. 2​If you like you can start by first putting your feet and legs, than your arms, then your full torso under the water. 3​Do NOT do the WHM Basic Breathing Exercise while standing in the shower. 4​Gradually extend your exposure every day until you can handle two minutes in the cold. 5​If you are shivering when you get out, try the horse stance exercise. (See “How Long Can You Hold a Horse Stance?” for details.) Success! You just improved your metabolic efficiency, regulated your hormones, further reduced inflammation, and are enjoying the endorphins and endocannabinoids released in response to the cold.

Can Elders die of Starvation?” Sigil asked suddenly, returning to her exercises. Dom thought of his stomach again, and his last meal. It was too many days ago to count, his memory hazy. “We might find out,” he sighed. Sigil bent into a sit-up, bound hands crossed over her chest. “And you still can’t move at all?” Despite the circumstances, Dom wanted to laugh, his lips twitching. “No, I choose to remain like this.” “Strange time to finally grow a sense of humor, Dom,” she replied. He tipped back to look at the ceiling, tracing the cracks between the stones and wooden beams. Looking anywhere but the unmoving body a few cells away, her face still obscured. Her heart still beating. “It was bound to happen eventually,” he sighed.

Sara took a deep breath, inhaling for five seconds, then exhaling for five seconds, then continuing the cycle until her heart didn’t feel like it was going to burst inside her chest. The breathing exercise was a version of cardiac coherence. The heart rate increases slightly when you inhale and decreases when you exhale, so timing them out could theoretically calm the parasympathetic nervous system, the central nervous system, and the brain.

I tell them the first time they’re going to fight, the night before they probably won’t sleep. I can’t offer them any consolidation other than the fact that the other guy went through the same thing, and when they get down to the fight and enter the dressing-room, especially if they’re in an amateur fight, the room is full of possible opponents, because they don’t know who they’re going to fight, and everybody looks calm, confident and smiling and all the new boy is aware of is that terrible thump in his chest, and he’s intimidated by their attitude and their confidence. What he doesn’t realize is that they look at him and they see the same thing in him as he sees in them, because by an exercise of discipline he also puts on a superficial appearance of confidence…We go on now into the ring. Half the time they’re walking when they go down to the ring as though they’re going to the gallows. So when they climb those stairs, I never call a fighter yellow. Knowing what he goes through, the very act of climbing into that ring stamps him a person of courage and discipline. When two men step into the ring, one and only one deserves to win. When you step into the ring, you gotta know you deserve to win. You gotta know destiny owes you victory , cause you trained harder than your opponent. You sparred harder. You ran farther.

Figure 4 Stretch A Figure 4 stretch lengthens muscles in the back of the hip, such as the piriformis muscle. Bringing circulation to this area of the body and releasing tension in the piriformis helps the iliacus because it keeps the Villains from tugging against it. Releasing tension in this area also helps to reduce pressure on the sciatic nerve, which can get pressed upon when the piriformis is tight. Figure 4 stretch for the hip rotators with hands or using the wall Lie on your back and cross one leg over the other so that your ankle is resting on your opposite knee. At this point, you have two options: one is to bring your hands behind your opposite knee and bring your knee up towards your chest until you feel a stretch. Alternatively, you can place that same foot on the wall. Both methods are effective; however, putting your foot up on the wall can also help facilitate relaxation because you’re not having to strain the upper body by pulling with your hand. You should feel a stretch in the back of the hip and leg. If you feel any groin or knee pain, stop. With this stretch you want to change the behavior of the muscle, different than just warming up a muscle. Therefore, hold this stretch for longer than normal, three to five minutes on each side. If you stop feeling the stretch either pull a little bit further or stop. It’s not working if you don’t feel it in the right place. One repetition per day is all that is needed. Doing this on both sides is ideal. Don’t forget to realign the pelvis after doing all of your stretches and exercises.

**Important** This exercise is done on only one side. You must first decide which side of the body has the tightest iliacus and is rotated forward. Use the “QUIZ” to determine your tightest side. You only do this exercise on the tightest side. Do not switch to the other side to balance yourself. We are actually creating balance by only doing this exercise on the side that is out of balance. If you don’t know what side is tightest, then skip this exercise. On the Back Realign the pelvis on your back Lie down on your back and bring both knees up towards your chest so both feet are off the ground. Place your hand behind the knee of the side that is tightest (determined with the “QUIZ”). Squeeze your hand with your calf by bending your knee. At the same time, push against your hand, without moving, as if you’re pushing your foot down towards the ground. Your hand will be resisting the pressure of your leg pressing against you. You don’t need to press your hardest; a mild to moderate amount of pressure is just fine. The other leg is just up off the ground and not doing anything. It’s important to keep it up off the ground so that it doesn’t accidentally push into the ground or cheat in some way. There is no motion with this exercise, just pushing. Push against your hand so that your foot is trying to touch the ground but not moving. Hold the push for two seconds, or one deep breath, and then relax. Repeat this push ten times. After those ten repetitions, your pelvis should be in better alignment. In Standing

An important report was published in the prestigious British journal Lancet in July 1990 (Vol. 336, pp. 129–33). A large team headed by Dr. Dean Ornish of the University of California San Francisco School of Medicine did a randomized, controlled study in which they demonstrated that lifestyle changes (practiced for a year) could actually reverse the process of atherosclerosis (arteriosclerosis, hardening) in coronary arteries. The patients in the experimental group were put on a low-fat, low-cholesterol vegetarian diet; participated in stress-management activities like meditation, relaxation, imagery, breathing techniques, and stretching exercises; and did moderate aerobic exercise regularly. In addition, there were twice-weekly group discussions to provide social support and reinforce adherence to the lifestyle change program. The control (nonexperimental) group of patients showed an increase in coronary atherosclerosis. With the decrease in blockage of the coronary arteries, experimental patients also experienced a reduction in the frequency, duration, and severity of angina (chest pain) while the control group had an increase in angina over the one-year period. This obviously important report shows what has long been suspected: that it is not just diet, exercise, and other purely physical factors that determine whether or not there will be hardening of the arteries but psychosocial factors as well. I predict that further experimentation will identify the person’s emotional state as being the most important variable and that intensive psychotherapy alone will demonstrate a similar reversal of atherosclerosis.

Savannah gave little thought to her habit during the journey, except toward the end when she pictured herself as a smoking gargoyle. “You know how gargoyles look, crouched down with their shoulders hunched? That’s how I felt and saw myself, a little golem creature smoking, pulling in the smoke and not letting it out, until my chest hurts and I’m choking. It was powerful and disgusting. I can still see it now, that hideous coughing gargoyle, whenever I picture myself as a smoker.” Months later, she says the image is still helpful when the inevitable cravings arise. In the middle of her session, Savannah suddenly sat up and announced she had discovered something important, an “epiphany” that her guides needed to write down so it wouldn’t be lost to posterity: “Eat right. Exercise. Stretch.

simple mindful meditation technique for beginners is described below: Find a quiet and well-aerated room to practice your meditation in. Sit comfortably on a chair, or you can sit on the floor. Ensure that your posture is relaxed and that your shoulder and neck muscles are not tense. Your head, neck, and spine should be aligned but not tense or stiff. Bring your mind to the present by pulling all your focus to the here and now. Concentrate on your breathing, feel the breath enter your body as you inhale, and feel the air exit your body as you exhale. Take deep breaths all the time, focusing on the sensation of the rising and falling of your diaphragm. To make it easier to focus on your breathing, you can place one hand on your upper chest and the other above your navel. This will aid you in engaging your diaphragm when breathing in and out. Breath in slowly through your nose, as you inhale, the hand on your navel area should feel your stomach rise gradually as the air enters your body. On the exhale, let the breath out through your mouth with your lips slight pursued. As you exhale, the hand on the navel area should feel the stomach relax and fall back into the starting position. As thoughts pop up in your mind, do not quash or try to suppress them; simply turn your attention back to your breathing and focus on the inhale and exhale motions of rising and falling. Stay in this state for at least 10 minutes, always pulling your focus back to the present and away from thoughts and emotions by simply focusing on your breathing. At the end of the 10 minutes, rise slowly from your position, and allow your mind to become gradually aware of your surroundings.

To begin with, you could focus on your breathing. Feel it traveling into and out of your lungs. Let it fill your chest fully before you expel it. Get a sense of control over it, and of how by moderating it, you can moderate your emotions.” Apparently he could tell that my emotions were in severe need of moderation. I sucked in a breath, shaky with frustration. My hands balled at my sides. No, that definitely didn’t fit the exercise. I had to give this a real try. Maybe there wasn’t some artificial block inside me that was keeping me from my dragon. Maybe I was the one holding it in, holding myself too tight and tense around it. I inhaled more slowly, letting the air flow into my lungs. My ribs expanded. The breath

Numbers from Heaven" by Kurtis C. R. Palmer & Ramona Palmer is the first picture book in the Womb to BLOOM to Classroom series. It has vividly beautiful 3D illustrations that almost leap out of the book's pages, quickly capturing the interest of young ones. From the very first pages, they'd want to follow Zoey, the Zebra and P.B., the Panda Bear, learning and even enhancing the power of their imagination. This book opens to children a whole new world that's not only educational but also fun and worth their time. Parents and their kids can spend precious bonding moments while learning to count and even recognize some colors. The story itself takes the child to simple exercises in counting, allowing the young one to master the number being taught. Zoey's story also contains some mystery that kids can look forward to. As she discovers the treasure chest left by her Grandpa, who knows what wonders await her and her friend as they try to unlock the secret behind each key that they possess! Being the first book in a whole series that promises to teach various subjects, parents and children can definitely look forward to new adventures with Zoey and her friends. I was so happy when the book even presented a bonus animated reading of the story for those who subscribe to their Newsletter. I watched it right away and I couldn't wait to watch for more. I'm certain my nephews would enjoy both the book and the animation as they get to know Zoey and her set of friends. Two thumbs up and five stars for this educational and fun-filled book!

Use the hammer of diligence, and let the knee of prayer be exercised, and there is not a stony doctrine in revelation that is useful for you to understand that will not fly into shivers under the exercise of prayer and faith. You may force your way through anything with the leverage of prayer. Thoughts and reasoning are like the steel wedges that give a hold upon truth; but prayer is the lever that pries open the iron chest of sacred mystery, that we may get the treasure hidden inside.

If you like wearing slim skirts, there’s nothing uglier than having two additional bulges just below where the hips naturally curve. And of course if you have them you can’t possibly wear pants. The first three exercises, all done from the same starting position, are good for the buttocks as well as the outside of the thighs. They should be done as often as possible, on both sides, and as long as possible for the quickest results. 1. Lie on your side with one arm stretched out under your head. Bring the knee of the upper leg slowly up to your chest, and slowly back into position again. Do this a few times (to dreamy music) and then roll over and do it with the other leg. 2. In the same position on your side, raise the upper leg and move it forward and back as far as you comfortably can. Roll over and do this with the other leg. 3. Raise the top leg and raise the bottom leg up to meet it. Slowly lower the bottom leg, and then the top one. 4. For the inside of the thighs, lie on your back with your knees up, feet flat on the floor, and a small rubber ball between your knees. Squeeze the ball, and hold it with all the muscle pressure you can. 5. Kneel, with your knees apart, and try to bring the knees together. But don’t let them move. Pull until you feel the tug on the inside thigh muscles and hold it as long as you comfortably can – or a little longer. 6. Now sit on the floor, and press the soles of your feet together. Press your knees down, to either side, as far as you can. Keep pressing till it hurts. 7. The simple old ballet warm-up of kicking will wake up the thigh muscles all around. Put one hand on a sturdy chair or railing and, HOLDING YOURSELF ABSOLUTELY ERECT and keeping both legs straight, kick forward as high as you can, several times. Then kick out to the side, making sure your body is straight as a ramrod. Then kick straight back. Do the same thing with the other leg. You may not get very high kicks the first day or two, but you’ll be surprised at the way you can gain an inch in altitude each time until you’re making a pretty good showing.

Healthy Choices are the Way of a Healthy Lifestyle!!! If you work 9-6, then you should be healthier but there is nothing you can do in our busy schedule and yeah sometimes 9-6 desk job pretty much limits you from doing a lot of stuff including Working Out and Eating a well-balanced diet. Healthy Lifestyle always associated with a good diet and proper exercise. Let’s start off with some general diet(healthy breakfasts, workout snacks, and meal plans) and exercise recommendations: The Perfect Morning Workout If You’re Not a Morning Person: 45-minute daily workout makes it easy to become (and stay) a morning exerciser. (a) Stretching Inchworm(Warm up your body with this gentle move before you really start to sweat): How to do it: Remain with feet hip-width separated, arms by your sides. Take a full breath in and stretch your arms overhead, squeezing palms together and lifting your chest as you admire the roof. Breathe out and gradually crease forward, opening your arms out to your sides and afterward to the floor (twist knees as much as expected to press hands level on the ground). Gradually walk your hands out away from your feet, moving load forward, bringing shoulders over hands and bringing down the middle into the full board position. Prop your abs in tight and hold for 1 check. Delicately discharge your hips to the floor and curve your lower back, lifting head and chest to the roof, taking a full breath in as you stretch. Breathe out, attract your abs tight and utilize your abs to lift your hips back up into full board position. Hold for 1 tally and afterward gradually walk your hands back to your feet and move up through your spine to come back to standing. Rehash the same number of times in succession as you can for 1 moment. (b) Pushups(pushup variation that works your chest, arms, abs, and legs.): How to do it: From a stooping position, press your hips up and back behind you with the goal that your body looks like a topsy turvy "V." Bend your knees and press your chest further back towards your thighs, extending shoulders. Move your weight forward, broaden your legs, and lower hips, bowing elbows into a full push up (attempt to tap your chest to the ground if conceivable). Press your hips back up and come back to "V" position, keeping knees bowed. Power to and fro between the push up and press back situation the same number of times as you can for 1 moment. (c) Squat to Side Crunch: (Sculpt your legs, butt, and hips while slimming your waist with this double-duty move.) How to do it: Stand tall with your feet somewhat more extensive than hip-width, toes and knees turned out around 45 degrees, hands behind your head. Curve your knees and lower into a sumo squat (dropping hips as low as you can without giving knees a chance to clasp forward or back). As you press back up to standing, raise your correct knee up toward your correct elbow and do a side mash with your middle to one side. Step your correct foot down and quickly rehash sumo squat and mash to one side. Rehash, substituting sides each time, for 1 moment. Starting your day with a Healthy Meal: Beginning your day with a solid supper can help recharge your glucose, which your body needs to control your muscles and mind. Breakfast: Your body becomes dehydrated after sleeping all night, re-energize yourself with a healthy breakfast. Eating a breakfast of essential nutrients can help you improve your overall health, well-being, and even help you do better in school or work. It’s worth it to get up a few minutes earlier and throw together a quick breakfast. You’ll be provided with the energy to start your day off right. List of Breakfast Foods That Help You to Boost Your Day: 1. Eggs 2. Wheat Germ 3. Bananas 4. Yogurt 5. Grapefruit 6. Coffee 7. Green Tea 8. Oatmeal 9. Nuts 10. Peanut Butter 11. Brown Bread By- Instagram- vandana_pradhan

As you lie there, take a moment to appreciate the sensation of sinking into the bed, the feeling that your body is being supported and that you have reached the end of the day, with nothing more to do. Once you’re lying comfortably, take five deep breaths, breathing in through the nose and out through the mouth, just as you do in the core technique. As you breathe in, try to get a sense of the lungs filling with air and the chest expanding. As you breathe out, imagine the thoughts and feelings of the day just disappearing into the distance, and any feelings of tension in the body just melting away. This will help to prepare both the body and the mind for the exercise ahead.

I was attending the doctor from 2006 through to 2008 for strange skin sensations, tingling/pains/numbness in my head, face, hands and legs, fatigue, stress, gastrointestinal problems, breathing difficulties and chest tightness/pains when exercising while working at an astronomical observatory that had a large amount of mercury stored on site. In 2009 it had progressed to include heart issues, fatigue, weakness and dizziness and I suggested to my doctor that my symptoms matched Eosinophilia and may be Lyme disease encephalitis or multiple sclerosis. Many years later in 2018 I showed a positive response to mercury chelation therapy.

Let’s say I have cancer.” He opens his eyes to glare at me. “I don’t like this.” “Just hear me out. I have cancer, and there’s nothing more they can do for me.” He goes still, and for a moment I don’t even feel his heartbeat through his chest, like the thought of my heart stopping stopped his. “I don’t have much time left,” I whisper, letting him feel the possibility of me being gone. “But then someone discovers the cure for cancer.” He tips his mouth to the left and he traces the curves of my knees. “There’s just one catch.” I dip my head to capture his eyes. “The man who discovered the cure—he’s a white supremacist.” He looks back at me unblinkingly for a second before allowing himself one blink—just one. “Do you accept the cure for cancer?” “What good is this when—” “Answer the question. Do you accept the cure for cancer from a white supremacist to save my life?” “I’d accept the cure from the devil himself to save you. You know that.” He sighs. “It’s not the same.” “What’s the title of Dr. Hammond’s book?” He rolls his eyes. “You know the title, Bris.” “Humor me.” “Virus. The title of his book is Virus.” “And the point is that racism is a virus that’s constantly changing, constantly adapting, right?” I ask. “That it adapted when slavery was outlawed and when Jim Crow was eradicated and when segregation was legally struck down. It works its way into our systems, like our penal system, right? It’s a nasty bastard that just keeps morphing and surviving like a cockroach.” Now I have his attention. He’s stopped countering my every word, stopped protesting and thinking this is a useless exercise. He’s finally listening. “The person who finally cures cancer won’t be perfect,” I tell him. “They’ll just be the person who figured out the cure for cancer, and the people who live because of that won’t care that he cheated on his taxes or stepped out on his wife. They’ll care that he cured cancer. Dr. Hammond has a cure, at least for part of the problem. With his ideas and your resources and influence, imagine how much good you can do.” “He doesn’t think we should be together, thinks I’ve been societally conditioned to ‘acquire’ you.” Grip’s flinty look doesn’t dissuade me, even though that is some bullshit. “I bet there are more things you agree on than disagree.” I prop my elbows on his shoulders, leaning into him and persisting. “I bet when he gets to know me, I’ll go from being a ‘they’ to being Bristol. Isn’t that what you said months ago when you performed ‘Bruise’ for the Black and Blue Ball? That sometimes it takes us being around each other and getting to know each other, at least giving us the chance to go from being a category to who we really are? As individuals, who we really are?” He shakes his head, genuine humor apparent for the first time since his steps stuttered through our front door. “So, what?” A grin tilts his mouth. “You remember every word I say?” He really has no idea. “If I only get one life with you,” I mutter into his neck, “then, yes, I’m holding on to every moment and every word you say.” He pulls me away from the crook of his neck, studying my face. His eyes darken, emotion redolent in the air between us. “You’re so precious to me, Bristol,” he says, his voice the perfect blend of raw and reverent.

Spherical Awareness Exercise Imagine a light, pleasant feeling in your chest. Once you get a sense for the feeling, spread it throughout your body. If you find there are areas of the body that seem resistant to this light feeling, you are getting an experience of what I describe earlier in this chapter as heavy areas in my body. Do not try to force those areas to lighten at this time. Just take note of them without focusing on them. Next, imagine that light, pleasant feeling spreading beyond your body spherically to create a positive atmosphere in the space around you. Be sure that your feeling does not stop at surfaces, but moves right through them. Walls, floors, and ceilings need not limit your intention or awareness, so softly extend your feeling/intention beyond those things. Doing this simple exercise

The heptapods are neither free nor bound as we understand those concepts; they don’t act according to their will, nor are they helpless automatons. What distinguishes the heptapods’ mode of awareness is not just that their actions coincide with history’s events; it is also that their motives coincide with history’s purposes. They act to create the future, to enact chronology. Freedom isn’t an illusion; it’s perfectly real in the context of sequential consciousness. Within the context of simultaneous consciousness, freedom is not meaningful, but neither is coercion; it’s simply a different context, no more or less valid than the other. It’s like that famous optical illusion, the drawing of either an elegant young woman, face turned away from the viewer, or a wart-nosed crone, chin tucked down on her chest. There’s no “correct” interpretation; both are equally valid. But you can’t see both at the same time. Similarly, knowledge of the future was incompatible with free will. What made it possible for me to exercise freedom of choice also made it impossible for me to know the future. Conversely, now that I know the future, I would never act contrary to that future, including telling others what I know: those who know the future don’t talk about it. Those who’ve read the Book of Ages never admit to it. —

Mondays would be squats and all other leg assistance. Tuesdays would be off. Wednesdays would be bench with chest assistance and a lot of tricep work. I would come in Thursdays, after pre-fatiguing the triceps on Wednesday, and only hit shoulders [primary go-to exercises: seated behind-the-neck barbell press, working up to 400-plus pounds]. I would deadlift on Friday [with light squats as a warmup], do all of my back work. Saturday would be a light bench day for recovery using wide-grip bench, flies, etc., with occasional smaller exercises

Endometriosis, or painful periods? (Endometriosis is when pieces of the uterine lining grow outside of the uterine cavity, such as on the ovaries or bowel, and cause painful periods.) Mood swings, PMS, depression, or just irritability? Weepiness, sometimes over the most ridiculous things? Mini breakdowns? Anxiety? Migraines or other headaches? Insomnia? Brain fog? A red flush on your face (or a diagnosis of rosacea)? Gallbladder problems (or removal)? — PART E — Poor memory (you walk into a room to do something, then wonder what it was, or draw a blank midsentence)? Emotional fragility, especially compared with how you felt ten years ago? Depression, perhaps with anxiety or lethargy (or, more commonly, dysthymia: low-grade depression that lasts more than two weeks)? Wrinkles (your favorite skin cream no longer works miracles)? Night sweats or hot flashes? Trouble sleeping, waking up in the middle of the night? A leaky or overactive bladder? Bladder infections? Droopy breasts, or breasts lessening in volume? Sun damage more obvious, even glaring, on your chest, face, and shoulders? Achy joints (you feel positively geriatric at times)? Recent injuries, particularly to wrists, shoulders, lower back, or knees? Loss of interest in exercise? Bone loss? Vaginal dryness, irritation, or loss of feeling (as if there were layers of blankets between you and the now-elusive toe-curling orgasm)? Lack of juiciness elsewhere (dry eyes, dry skin, dry clitoris)? Low libido (it’s been dwindling for a while, and now you realize it’s half or less than what it used to be)? Painful sex? — PART F — Excess hair on your face, chest, or arms? Acne? Greasy skin and/or hair? Thinning head hair (which makes you question the justice of it all if you’re also experiencing excess hair growth elsewhere)? Discoloration of your armpits (darker and thicker than your normal skin)? Skin tags, especially on your neck and upper torso? (Skin tags are small, flesh-colored growths on the skin surface, usually a few millimeters in size, and smooth. They are usually noncancerous and develop from friction, such as around bra straps. They do not change or grow over time.) Hyperglycemia or hypoglycemia and/or unstable blood sugar? Reactivity and/or irritability, or excessively aggressive or authoritarian episodes (also known as ’roid rage)? Depression? Anxiety? Menstrual cycles occurring more than every thirty-five days? Ovarian cysts? Midcycle pain? Infertility? Or subfertility? Polycystic ovary syndrome? — PART G — Hair loss, including of the outer third of your eyebrows and/or eyelashes? Dry skin? Dry, strawlike hair that tangles easily? Thin, brittle fingernails? Fluid retention or swollen ankles? An additional few pounds, or 20, that you just can’t lose? High cholesterol? Bowel movements less often than once a day, or you feel you don’t completely evacuate? Recurrent headaches? Decreased sweating? Muscle or joint aches or poor muscle tone (you became an old lady overnight)? Tingling in your hands or feet? Cold hands and feet? Cold intolerance? Heat intolerance? A sensitivity to cold (you shiver more easily than others and are always wearing layers)? Slow speech, perhaps with a hoarse or halting voice? A slow heart rate, or bradycardia (fewer than 60 beats per minute, and not because you’re an elite athlete)? Lethargy (you feel like you’re moving through molasses)? Fatigue, particularly in the morning? Slow brain, slow thoughts? Difficulty concentrating? Sluggish reflexes, diminished reaction time, even a bit of apathy? Low sex drive, and you’re not sure why? Depression or moodiness (the world is not as rosy as it used to be)? A prescription for the latest antidepressant but you’re still not feeling like yourself? Heavy periods or other menstrual problems? Infertility or miscarriage? Preterm birth? An enlarged thyroid/goiter? Difficulty swallowing? Enlarged tongue? A family history of thyroid problems?

dumbbells  (5-pound, or 10-pound will do).  From the beginning, keep a running record of your measurements:  chest, waist, hips, thighs, and calves.

Action Step: Nourished by “Light” You can prove to yourself how nourishing a new word can be once it begins to be your personal theme. Let’s use the word light. Since it’s the opposite of heavy, this word is one of the best for our purposes. The more you bring light into your life, the easier it will be to lose weight. Why? Because light covers so many positive experiences. Look at the following usages: Lighthearted Light-handed Enlightened Feeling light and bright The light of inspiration Lightness of being The light of the soul The light of God If you had these things in your life, it would be much easier for your body to be light. Your mind would be sending messages that are the opposite of heavy, dull, inert, tired, bored, dark, unenlightened. Start to rid yourself of those messages and let your body conform to lightness and all of its positive connotations. With this background, you can proceed to use light in various ways, beginning with the physical sensation of being light. Exercise: Filling with Light Sit in a quiet room by yourself. Close your eyes and take a few deep breaths until you feel centered and ready. (It’s best to sit upright if you can rather than lounging back in your chair.) Breathing normally, visualize light filling your chest each time you inhale. The light is soft, warm, and white. Watch it suffuse your chest. Now exhale normally, but leave the light inside. On your next breath, take in more light. See the light filling your chest now begin to suffuse the rest of your body, moving down into your abdomen. Don’t force the visualization, and don’t worry if you have trouble seeing the light—even a faint sense of white light is good enough. With each breath, let the light suffuse your arms, then your hands all the way to the fingertips. Let it suffuse your legs down to your toes. Finally, send the light into your head and out the top in a beam that reaches high. Sit with the light for a few moments, then lift your arms, letting them float upward as if the light is causing them to rise. You are like a balloon filled completely with light. Enjoy the sensation, then open your eyes. This is a good exercise to counteract feelings of dullness, heaviness, fatigue, and sadness. The sensation of being physically light, paired with the visualization of inner light, creates a big change in how you relate to your body.

Use the hammer of diligence, and let the knee of prayer be exercised, and there is not a stony doctrine in revelation that is useful for you to understand that will not fly into shivers under the exercise of prayer and faith. You may force your way through anything with the leverage of prayer. Thoughts and reasoning are like the steel wedges that give a hold upon truth; but prayer is the lever that pries open the iron chest of sacred mystery, that we may get the treasure hidden inside

Mastering the Art of Breathing: The Secret Behind Powerful Performance Breathing is something we do every moment of our lives, yet most of us never think about how we breathe—or how we should breathe. For singers, actors, athletes, and even public speakers, breathing technique is one of the most essential skills to master. It’s not just about taking air in and out; it’s about using your breath to support your voice, improve stamina, control emotions, and enhance overall performance. Why Breathing Technique Matters Proper breathing allows you to control your voice better, project sound without strain, and maintain energy throughout long performances. It also helps reduce anxiety and tension, especially during high-pressure situations. In singing, breathing affects everything—from tone quality to pitch control. A well-supported breath can make your voice sound fuller, more stable, and more expressive. Without good breath control, even the most talented singers can fall short in performance. The Foundation: Diaphragmatic Breathing Also known as belly breathing or deep breathing, diaphragmatic breathing is the foundation of all professional vocal techniques. Instead of shallow breaths that only expand the chest, this method engages the diaphragm—an essential muscle located just below the lungs. Here’s how to practice it: Lie down or sit up straight with your shoulders relaxed. Place one hand on your chest and one on your stomach. Inhale slowly through your nose. Focus on expanding your belly, not your chest. Exhale gently through your mouth, keeping your chest still. Repeat for several minutes a day to train your body to breathe efficiently. When done correctly, the breath feels deeper and more satisfying, and you’ll notice increased breath capacity over time. Breath Control and Support Once you’ve mastered basic diaphragmatic breathing, it’s time to work on breath control—the ability to manage your air supply while speaking or singing. This doesn’t mean holding your breath; it means learning how to release air gradually and steadily. Try this simple exercise: Take a deep breath using the diaphragm. Blow out a steady stream of air while making a soft “sss” sound. Aim to keep the sound consistent and even, without sudden drops. This helps train your muscles to regulate airflow, which is crucial for long phrases or powerful notes in singing. Tips to Improve Your Breathing Technique Practice daily. Like any muscle, your diaphragm improves with regular use. Warm up before performances. Gentle breathing exercises prepare your body and calm your nerves. Stay hydrated. Dry vocal cords can affect breath efficiency and vocal tone. Watch your posture. An upright, relaxed posture allows your lungs to expand fully. Avoid shallow breaths. Focus on breathing into your lower lungs, not your chest. Conclusion Breathing may be natural, but breathing well is a skill—one that can transform your voice, boost your confidence, and elevate your performance. Whether you're an aspiring singer, a stage performer, or someone who wants to speak more clearly and confidently, investing time in mastering your breath is one of the most powerful things you can do.

You don’t need all those angles between the horizontal and vertical planes for both pushing and pulling exercises. The best gains for the chest, front deltoids,posterior deltoids, and middle traps are achieved through horizontal pushes and pulls. On the other hand, the best gains for the lats, lateral deltoids,upper traps, and lower traps come from vertical pushes and pulls.