Leg Exercises Quotes

We need a ride. We're stranded." "We still have two legs, leftie and rightie. Mine are in the mood for exercise. They feel like a nice long walk--ARE YOU CRAZY?" she shrieked. I was standing with the tip of the beach umbrella aimed at the driver's-side window. "What?" I said. "We have to get in.

The hardship of the exercises is intended less to strengthen the back than to toughen the mind. The Spartans say that any army may win while it still has its legs under it; the real test comes when all strength is fled and the men must produce victory on will alone.

Being a woman is worse than being a farmer there is so much harvesting and crop spraying to be done: legs to be waxed, underarms shaved, eyebrows plucked, feet pumiced, skin exfoliated and moisturised, spots cleansed, roots dyed, eyelashes tinted, nails filed, cellulite massaged, stomach muscles exercised. The whole performance is so highly tuned you only need to neglect it for a few days for the whole thing to go to seed. Sometimes I wonder what I would be like if left to revert to nature — with a full beard and handlebar moustache on each shin Dennis Healey eyebrows face a graveyard of dead skin cells spots erupting long curly fingernails like Struwelpeter blind as bat and stupid runt of species as no contact lenses flabby body flobbering around. Ugh ugh. Is it any wonder girls have no confidence?

The insistence is on merit, insinuating that any current majority white leadership in any industry has got there through hard work and no outside help, as if whiteness isn’t its own leg-up, as if it doesn’t imply a familiarity that warms an interviewer to a candidate. When each of the sectors I mentioned earlier have such dire racial representation, you’d have to be fooling yourself if you really think that the homogeneous glut of middle-aged white men currently clogging the upper echelons of most professions got there purely through talent alone. We don’t live in a meritocracy, and to pretend that simple hard work will elevate all to success is an exercise in wilful ignorance.

On May 26th, 2003, Aaron Ralston was hiking, a boulder fell on his right hand, he waited four days, he then amputated his own arm with a pocketknife. On New Year’s Eve, a woman was bungee jumping, the cord broke, she fell into a river and had to swim back to land in crocodile-infested waters with a broken collarbone. Claire Champlin was smashed in the face by a five-pound watermelon being propelled by a slingshot. Mathew Brobst was hit by a javelin. David Striegl was actually punched in the mouth by a kangaroo. The most amazing part of these stories is when asked about the experience they all smiled, shrugged and said “I guess things could’ve been worse.” So go ahead, tell me you’re having a bad day. Tell me about the traffic. Tell me about your boss. Tell me about the job you’ve been trying to quit for the past four years. Tell me the morning is just a townhouse burning to the ground and the snooze button is a fire extinguisher. Tell me the alarm clock stole the keys to your smile, drove it into 7 am and the crash totaled your happiness. Tell me. Tell me how blessed are we to have tragedy so small it can fit on the tips of our tongues. When Evan lost his legs he was speechless. When my cousin was assaulted she didn’t speak for 48 hours. When my uncle was murdered, we had to send out a search party to find my father’s voice. Most people have no idea that tragedy and silence often have the exact same address. When your day is a museum of disappointments, hanging from events that were outside of your control, when you feel like your guardian angel put in his two weeks notice two months ago and just decided not to tell you, when it seems like God is just a babysitter that’s always on the phone, when you get punched in the esophagus by a fistful of life. Remember, every year two million people die of dehydration. So it doesn’t matter if the glass is half full or half empty. There’s water in the cup. Drink it and stop complaining. Muscle is created by lifting things that are designed to weigh us down. When your shoulders are heavy stand up straight and call it exercise. Life is a gym membership with a really complicated cancellation policy. Remember, you will survive, things could be worse, and we are never given anything we can’t handle. When the whole world crumbles, you have to build a new one out of all the pieces that are still here. Remember, you are still here. The human heart beats approximately 4,000 times per hour and each pulse, each throb, each palpitation is a trophy, engraved with the words “You are still alive.” You are still alive. So act like it.

Exercise is the best way to prevent Alzheimer. Rotate your arms; rotate your legs; twist your spine and activate your hippocampus to prevent Alzheimer.

Exercise: Letting Go As you read this, take a deep breath and, as you exhale, allow all the tension to leave your body. Let your scalp and your forehead and your face relax. Your head does not need to be tense in order for you to read. Let your tongue and your throat and your shoulders relax. You can hold a book with relaxed arms and hands. Do that now. Let your back and your abdomen and your pelvis relax. Let your breathing be at peace as you relax your legs and feet. Is there a big change in your body since you began the previous paragraph? Notice how much you hold on. If you are doing it with your body, you are doing it with your mind. In this relaxed, comfortable position, say to yourself, “I am willing to let go. I release. I let go. I release all ten- sion. I release all fear. I release all anger. I release all guilt. I release all sadness. I let go of all old limitations. I let go, and I am at peace. I am at peace with myself. I am at peace with the process of life. I am safe.” Go over this exercise two or three times. Feel the ease of letting go.

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

In the cage is the lion. She paces with her memories. Her body is a record of her past. As she moves back and forth, one may see it all: the lean frame, the muscular legs, the paw enclosing long sharp claws, the astonishing speed of her response. She was born in this garden. She has never in her life stretched those legs. Never darted farther than twenty yards at a time. Only once did she use her claws. Only once did she feel them sink into flesh. And it was her keeper's flesh. Her keeper whom she loves, who feeds her, who would never dream of harming her, who protects her. Who in his mercy forgave her mad attack, saying this was in her nature, to be cruel at a whim, to try to kill what she loves. He had come into her cage as he usually did early in the morning to change her water, always at the same time of day, in the same manner, speaking softly to her, careful to make no sudden movement, keeping his distance, when suddenly she sank down, deep down into herself, the way wild animals do before they spring, and then she had risen on all her strong legs, and swiped him in one long, powerful, graceful movement across the arm. How lucky for her he survived the blow. The keeper and his friends shot her with a gun to make her sleep. Through her half-open lids she knew they made movements around her. They fed her with tubes. They observed her. They wrote comments in notebooks. And finally they rendered a judgment. She was normal. She was a normal wild beast, whose power is dangerous, whose anger can kill, they had said. Be more careful of her, they advised. Allow her less excitement. Perhaps let her exercise more. She understood none of this. She understood only the look of fear in her keeper's eyes. And now she paces. Paces as if she were angry, as if she were on the edge of frenzy. The spectators imagine she is going through the movements of the hunt, or that she is readying her body for survival. But she knows no life outside the garden. She has no notion of anger over what she could have been, or might be. No idea of rebellion. It is only her body that knows of these things, moving her, daily, hourly, back and forth, back and forth, before the bars of her cage.

Schoolmastering kept me busy by day and part of each night. I was an assistant housemaster, with a fine big room under the eaves of the main building, and a wretched kennel of a bedroom, and rights in a bathroom used by two or three other resident masters. I taught all day, but my wooden leg mercifully spared me from the nuisance of having to supervise sports after school. There were exercises to mark every night, but I soon gained a professional attitude towards these woeful explorations of the caves of ignorance and did not let them depress me. I liked the company of most of my colleagues, who were about equally divided among good men who were good teachers, awful men who were awful teachers, and the grotesques and misfits who drift into teaching and are so often the most educative influences a boy meets in school. If a boy can't have a good teacher, give him a psychological cripple or an exotic failure to cope with; don't just give him a bad, dull teacher. This is where the private schools score over state-run schools; they can accommodate a few cultured madmen on the staff without having to offer explanations.

Or give your child a piggyback during leg exercises, or even your girlfriend or your wife (though not both at the same time—that could be trouble).

It feels so good to vent out your anger through exercise, especially running. And when you gasp, when your legs feel numb, when your heart pounds. At that moment you feel good because you feel nothing else.

Starvation was the first indication of my self-discipline. I was devoted to anorexia. I went the distance of memorizing the calorie content within every bite of food while calculating the exact amount of exercise I needed to burn double my consumption. I was luckily young enough to mask my excessive exercise with juvenile hyperactivity. Nobody thought twice about the fact that I was constantly rollerblading, biking, and running for hours in stifling summer humidity. I learned to cut my food into tiny bites and move it around my plate. I read that standing burned more calories than sitting, so I refused to watch television without doing crunches, leg lifts, or at least walking in place. When socially forced to soldier through a movie, I tapped my foot in desperation to knock out about seventy-five extra calories. From age eleven to twelve, I dropped forty pounds and halted the one period I’d had.

Rose leaned against the bathroom door. Here it was — her real life, the truth of who she was, barreling down on her like a bus with bad brakes. Here was the truth — she wasn’t the kind of person Jim could fall in love with. She wasn’t what she’d made herself out to be — a cheerful, uncomplicated girl, a normal girl with a happy, orderly life, a girl who wore pretty shoes and had nothing more pressing on her mind that whether ER was a rerun this week. The truth was in the exercise tape she didn’t have time to unwrap, let alone exercise to; the truth was her hairy legs and ugly underwear. Most of all, the truth was her sister, her gorgeous, messed-up, fantastically unhappy and astoundingly irresponsible sister.

I learned to run toward the pain, not away from it. There is nothing like that feeling: pushing, your legs like two powerhouses, your cadence a seemingly effortless rhythm in sync with your mind, every emotional pain you ever experienced washed away by your power to endure. A personal thought I often have after a great run: The pain of running relieves the pain of living.

Listen carefully because what I'm going to tell you now is very important, so pay attention, you see, one always walks for a reason, when you walk it's because you're going somewhere, to work, to the grocery store to do your shopping, to your girlfriend's house for a quickie, to walk your dog, and even if you're going nowhere, if you don't have a real destination, there's always a reason for walking, to stretch your legs, to exercise, to ponder your future, whereas one dances for nothing, only for the beauty of dancing, for the form, because one can never tell the dancer from the dance, as Yeats put it so well, the walker always walks for a reason, it's the reason that makes him walk, good or bad, useful or useless, doesn't matter, ah but one dances for no reason, that's what you have to understand if you're going to stay and listen to me, I'm not walking here, I'm dancing, get it, I'm doing acrobatics, I don't tell my stories in order to get somewhere, I tell them for the simple pleasure of telling, no more no less, and if you're listening in order to find out what's going to happen at the end, you're wasting your time, you have to listen just for the pleasure of listening to my voice, to the dancing of my voice if you prefer...

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

6 p.m. Completely exhausted by entire day of date-preparation. Being a woman is worse than being a farmer—there is so much harvesting and crop spraying to be done: legs to be waxed, underarms shaved, eyebrows plucked, feet pumiced, skin exfoliated and moisturized, spots cleansed, roots dyed, eyelashes tinted, nails filed, cellulite massaged, stomach muscles exercised. The whole performance is so highly tuned you only need to neglect it for a few days for the whole thing to go to seed. Sometimes I wonder what I would be like if left to revert to nature—with a full beard and handlebar moustache on each shin, Dennis Healey eyebrows, face a graveyard of dead skin cells, spots erupting, long curly fingernails like Struwwelpeter, blind as bat and stupid runt of species as no contact lenses, flabby body flobbering around. Ugh, ugh. Is it any wonder girls have no confidence?

By doing the only core exercise, leg raises on wall bars, you can develop the strength needed to perform numerous other core exercises with ease, making them unnecessary.

It's like this, Bunny Boy, if you walk up to an oak tree or a bloody elm or something - you know, one of those big bastards - one with a thick, heavy trunk with giant roots that grow deep in the soil and great branches that are covered in leaves, right, and you walk up to it and give the tree a shake, well, what happens?' (...) 'I really don't know, Dad,' (...) 'Well, nothing bloody happens, of course!' (...) 'You can stand there shaking it till the cows come home and all that will happen is your arms will get tired. Right?' (...) 'Right, Dad,' he says. (...) 'But if you go up to a skinny, dry, fucked-up little tree, with a withered trunk and a few leaves clinging on for dear life, and you put your hands around it and shake the shit out of it - as we say in the trade - those bloody leaves will come flying off! Yeah?' 'OK, Dad,' says the boy (...) 'Now, the big oak tree is the rich bastard, right, and the skinny tree is the poor cunt who hasn't got any money. Are you with me?' Bunny Junior nods. 'Now, that sounds easier than it actually is, Bunny Boy. Do you want to know why?' 'OK, Dad.' 'Because every fucking bastard and his dog has got hold of the little tree and is shaking it for all that it's worth - the government, the bloody landlord, the lottery they don't have a chance in hell of winning, the council, their bloody exes, their hundred snotty-nosed brats running around because they are too bloody stupid to exercise a bit of self-control, all the useless shit they see on TV, fucking Tesco, parking fines, insurance on this and insurance on that, the boozer, the fruit machines, the bookies - every bastard and his three-legged, one-eyed, pox-riden dog are shaking this little tree,' says Bunny, clamping his hands together and making like he is throttling someone. 'So what do you go and do, Dad?' says Bunny Junior. 'Well, you've got to have something they think they need, you know, above all else.' 'And what's that, Dad?' 'Hope... you know... the dream. You've got to sell them the dream.

If my penis were big enough to be mistaken for a leg, I am not sure I'd want the world to know. However, I would walk up and down the stairs a lot. What you'd call masturbation, I'd call exercise.

July had come, and haying begun; the little gardens were doing finely and the long summer days were full of pleasant hours. The house stood open from morning till night, and the lads lived out of doors, except at school time. The lessons were short, and there were many holidays, for the Bhaers believed in cultivating healthy bodies by much exercise, and our short summers are best used in out-of-door work. Such a rosy, sunburnt, hearty set as the boys became; such appetites as they had; such sturdy arms and legs, as outgrew jackets and trousers; such laughing and racing all over the place; such antics in house and barn; such adventures in the tramps over hill and dale; and such satisfaction in the hearts of the worthy Bhaers, as they saw their flock prospering in mind and body, I cannot begin to describe.

She twitched her twisted hind leg. “I can hardly reach my claws to wash them.” “Perhaps I should give you a few more exercises to loosen it up,” meowed Yellowfang. “No, thanks!” mewed Cinderpaw quickly. “They hurt!” “They’re meant to hurt! It shows they’re working.” The old medicine cat turned to Fireheart. “Perhaps you’ll have more luck persuading her to do them. I’m going into the forest to dig up some comfrey roots.

heel (calf) raise leg (knee) extension leg (knee) flexion squat (one half – full squat) or leg press good morning hip flexion hip abduction hip adduction hip extension back raises back raises with a twist 45° sit-up reverse trunk twist reverse sit-up bench press bent over row, two variants overhead press, two variants full and partial range front arm raises full and partial range lateral arm raises lat pulldown biceps curl) triceps push down supination-pronation wrist curls reverse curls finger and grip exercises breathing exercises

Algernon generally occupied the baronet's disused town-house, a wretched being, dividing his time between horse and card exercise: possessed, it was said, of the absurd notion that a man who has lost his balance by losing his leg may regain it by sticking to the bottle.

Nurses came to his house to work with Morrie's withering legs.. bending them back and forth as if pumping water from a well.. He met with meditation teachers, and closed his eyes and narrowed his thoughts until his world shrunk down to a single breath, in and out, in and out.

In the past, before the physiology of abdominal training was well understood, bodybuilders used to do a lot of “conventional” abdominal exercises such as Sit-Ups and Leg Raises. Unfortunately, those are not primary abdominal exercises but instead work the iliopsoas muscles—the hip flexors.

The insistence is on merit, insinuating that any current majority white leadership in any industry has got there through hard work and no outside help, as if whiteness isn’t its own leg-up, as if it doesn’t imply a familiarity that warms an interviewer to a candidate. When each of the sectors I mentioned earlier have such dire racial representation, you’d have to be fooling yourself if you really think that the homogeneous glut of middle-aged white men currently clogging the upper echelons of most professions got there purely through talent alone. We don’t live in a meritocracy, and to pretend that simple hard work will elevate all to success is an exercise in wilful ignorance. Opposing positive discrimination based on apprehensions about getting the best person for the job means inadvertently revealing what you think talent looks like, and the kind of person in which you think talent resides. Because if the current system worked correctly, and if hiring practices were successfully recruiting and promoting the right people for the right jobs in all circumstances, I seriously doubt that so many leadership positions would be occupied by white middle-aged men.

My relationship had ended and Red had taken my son. My life was my own and I could do anything I wanted, yet I felt nothing. As I stood staring at the walls, searching inside myself for some kind of emotional response, the nothingness suddenly welled up inside me, like a physical mass, so vast and empty and infinite I was terrified. The very first time I went running, it was from that terror, from the possibility of being sucked down into emptiness for ever, and as I ran I discovered I was able to feel; pressure in my lungs, pain in my legs, my skin perspiring, the pounding of my heart. My routine was erratic, I ran when I felt like it, usually five or six times a month. So was my style. It was nothing like that of the runners I grew accustomed to seeing, the ones who regulated themselves, jogged two or three times a week, who did a warm-up first and stretching exercises afterwards, the people for whom the activity was a hobby. I ran like my life depended on it, as fast and as hard as I could. Sometimes, passers-by would look beyond me as I ran towards them, with fear in their eyes, trying to see who or what was pursuing me, trying to work out whether they should be running too. As long as I was feeling, I didn’t care.

The Latin Church, which I constantly find myself admiring, despite its occasional astounding imbecilities, has always kept clearly before it the fact that religion is not a syllogism, but a poem. It is accused by Protestant dervishes of withholding the Bible from the people. To some extent this is true; to some extent the church is wise; again to the same extent it is prosperous. ... Rome indeed has not only preserved the original poetry of Christianity; it has also made capital additions to that poetry -- for example, the poetry of the saints, of Mary, and of the liturgy itself. A solemn high mass is a thousand times as impressive, to a man with any genuine religious sense in him, as the most powerful sermon ever roared under the big top by Presbyterian auctioneer of God. In the face of such overwhelming beauty it is not necessary to belabor the faithful with logic; they are better convinced by letting them alone. Preaching is not an essential part of the Latin ceremonial. It was very little employed in the early church, and I am convinced that good effects would flow from abandoning it today, or, at all events, reducing it to a few sentences, more or less formal. In the United States the Latin brethren have been seduced by the example of the Protestants, who commonly transform an act of worship into a puerile intellectual exercise; instead of approaching God in fear and wonder these Protestants settle back in their pews, cross their legs, and listen to an ignoramus try to prove that he is a better theologian than the Pope. This folly the Romans now slide into. Their clergy begin to grow argumentative, doctrinaire, ridiculous. It is a pity. A bishop in his robes, playing his part in the solemn ceremonial of the mass, is a dignified spectacle; the same bishop, bawling against Darwin half an hour later, is seen to be simply an elderly Irishman with a bald head, the son of a respectable police sergeant in South Bend, Ind. Let the reverend fathers go back to Bach. If they keep on spoiling poetry and spouting ideas, the day will come when some extra-bombastic deacon will astound humanity and insult God by proposing to translate the liturgy into American, that all the faithful may be convinced by it.

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.

Patriotism,” said Lymond, “like honesty is a luxury with a very high face value which is quickly pricing itself out of the spiritual market altogether. [...] It is an emotion as well, and of course the emotion comes first. A child’s home and the ways of its life are sacrosanct, perfect, inviolate to the child. Add age; add security; add experience. In time we all admit our relatives and our neighbours, our fellow townsmen and even, perhaps, at last our fellow nationals to the threshold of tolerance. But the man living one inch beyond the boundary is an inveterate foe. [...] Patriotism is a fine hothouse for maggots. It breeds intolerance; it forces a spindle-legged, spurious riot of colour.… A man of only moderate powers enjoys the special sanction of purpose, the sense of ceremony; the echo of mysterious, lost and royal things; a trace of the broad, plain childish virtues of myth and legend and ballad. He wants advancement—what simpler way is there? He’s tired of the little seasons and looks for movement and change and an edge of peril and excitement; he enjoys the flowering of small talents lost in the dry courses of daily life. For all these reasons, men at least once in their lives move the finger which will take them to battle for their country.… “Patriotism,” said Lymond again. “It’s an opulent word, a mighty key to a royal Cloud-Cuckoo-Land. Patriotism; loyalty; a true conviction that of all the troubled and striving world, the soil of one’s fathers is noblest and best. A celestial competition for the best breed of man; a vehicle for shedding boredom and exercising surplus power or surplus talents or surplus money; an immature and bigoted intolerance which becomes the coin of barter in the markets of power— [...] These are not patriots but martyrs, dying in cheerful self-interest as the Christians died in the pleasant conviction of grace, leaving their example by chance to brood beneath the water and rise, miraculously, to refresh the centuries. The cry is raised: Our land is glorious under the sun. I have a need to believe it, they say. It is a virtue to believe it; and therefore I shall wring from this unassuming clod a passion and a power and a selflessness that otherwise would be laid unquickened in the grave. [...] “And who shall say they are wrong?” said Lymond. “There are those who will always cleave to the living country, and who with their uprooted imaginations might well make of it an instrument for good. Is it quite beyond us in this land? Is there no one will take up this priceless thing and say, Here is a nation, with such a soul; with such talents; with these failings and this native worth? In what fashion can this one people be brought to live in full vigour and serenity, and who, in their compassion and wisdom, will take it and lead it into the path?

1. She switched her breakfast to a high-protein meal (at least 30% protein) à la the Slow-Carb Diet. Her favorite: spinach, black beans, and egg whites (one-third of a carton of Eggology liquid egg whites) with cayenne pepper flakes. 2. Three times a week (Monday, Wednesday, Friday), she performed a simple sequence of three exercises prior to breakfast, all of which are illustrated in the next few pages: One set: 20 two-legged glute activation raises from the floor One set: 15 flying dogs, one set each side One set: 50 kettlebell swings (For you: start with a weight that allows you to do 20 perfect repetitions but no more than 30. In other words, start with a weight, no less than 20 pounds, that you can “grow into.

I’ve never felt better. I’ve never been healthier…. I run four or five miles, four or five times a week, but I broke both my legs running too much last summer. I had stress fractures in both my tibias from running too much. You know, once you’re an addict, you’re always an addict, so just because I found something good to do doesn’t mean I’m not going to hurt myself doing it.

Walking is especially good for your brain, because it increases blood circulation and the oxygen and glucose that reach your brain. Walking is not strenuous, so your leg muscles don't take up extra oxygen and glucose like they do during other forms of exercise. As you walk, you effectively oxygenate your brain. Maybe this is the reason why walking can "clear your head" and help you to think better.

I love you, Kate,” he whispered, his lips brushing the words against her mouth. “I love you so much.” She nodded, unable to make a sound. “And right now I wish . . . I wish . . .” And then the strangest thing happened. Laughter bubbled up inside of him. He was overtaken by the pure joy of the moment, and it was all he could do not to pick her up and twirl her grandly through the air. “Anthony?” she asked, sounding equal parts confused and amused. “Do you know what else love means?” he murmured, planting his hands on either side of her body and letting his nose rest against hers. She shook her head. “I couldn’t possibly even hazard a guess.” “It means,” he grumbled, “that I’m finding this broken leg of yours a damned nuisance.” “Not half so much as I, my lord,” she said, casting a rueful glance at her splinted leg. Anthony frowned. “No vigorous exercise for two months, eh?” “At least.” He grinned, and in that moment he looked every inch the rake she’d once accused him of being. “Clearly,” he murmured, “I shall have to be very, very gentle.” “Tonight?” she croaked. He shook his head. “Even I haven’t the talent to express myself with that light a touch.” Kate giggled. She couldn’t help herself. She loved this man and he loved her and whether he knew it or not, they were going to grow very, very old together. It was enough to make a girl— even a girl with a broken leg— positively giddy. “Are you laughing at me?” he queried, one of his brows arching arrogantly as he slid his body into place next to her. “I wouldn’t dream of it.” “Good. Because I have some very important things to tell you.” “Really?” He nodded gravely. “I may not be able to show you how much I love you this eve, but I can tell you.” “I should never tire of hearing it,” she murmured. “Good. Because when I’m done telling you, I’m going to tell you how I’d like to show you.” “Anthony!” she squeaked. “I think I’d start with your earlobe,” he mused. “Yes, definitely the earlobe. I’d kiss it, and then nibble it, and then . . .” Kate gasped. And then she squirmed. And then she fell in love with him all over again.

Politics is the science of domination, and persons in the process of enlargement and illumination are notoriously difficult to control. Therefore, to protect its vested interests, politics usurped religion a very long time ago. Kings bought off priests with land and adornments. Together, they drained the shady ponds and replaced them with fish tanks. The walls of the tanks were constructed of ignorance and superstition, held together with fear. They called the tanks “synagogues” or “churches” or “mosques.” After the tanks were in place, nobody talked much about soul anymore. Instead, they talked about spirit. Soul is hot and heavy. Spirit is cool, abstract, detached. Soul is connected to the earth and its waters. Spirit is connected to the sky and its gases. Out of the gases springs fire. Firepower. It has been observed that the logical extension of all politics is war. Once religion became political, the exercise of it, too, could be said to lead sooner or later to war. “War is hell.” Thus, religious belief propels us straight to hell. History unwaveringly supports this view. (Each modern religion has boasted that it and it alone is on speaking terms with the Deity, and its adherents have been quite willing to die—or kill—to support its presumptuous claims.) Not every silty bayou could be drained, of course. The soulfish that bubbled and snapped in the few remaining ponds were tagged “mystics.” They were regarded as mavericks, exotic and inferior. If they splashed too high, they were thought to be threatening and in need of extermination. The fearful flounders in the tanks, now psychologically dependent upon addictive spirit flakes, had forgotten that once upon a time they, too, had been mystical. Religion is nothing but institutionalized mysticism. The catch is, mysticism does not lend itself to institutionalization. The moment we attempt to organize mysticism, we destroy its essence. Religion, then, is mysticism in which the mystical has been killed. Or, at least diminished. Those who witness the dropping of the fourth veil might see clearly what Spike Cohen and Roland Abu Hadee dimly suspected: that not only is religion divisive and oppressive, it is also a denial of all that is divine in people; it is a suffocation of the soul.

Nesta stretched out her legs, leaning her bruised palms on the stone. 'Enjoy your exercises.' Cassian bristled. But he held out his hand again. 'Please.' She'd never heard him say that word. It was a rope thrown between them. He'd meet her halfway- let her win the power battle, admit defeat, if she would just get off the rock. She told herself to get up, to take that outstretched hand. But she couldn't Couldn't bring her body to rise. His hazel eyes were bright with pleading in the morning sun, the wind dancing in his dark hair. Like he was made from these mountains, crafted from wind and stone. He was so beautiful. Not in the way that Azriel and Rhys were beautiful, but in an uncut way. Savage and unrelenting. The first time she'd seen Cassian, she couldn't take her eyes off him. She felt like she'd spent her life surrounded by boys, and then a man- a male, she supposed- had suddenly appeared. Everything about him had radiated that confident, arrogant masculinity. It had been heady and overwhelming, and all she'd wanted, all she'd wanted for so many months, was to touch him, smell him, taste him. Get close to that strength and throw everything she was against it because she knew he'd never break, never falter, never balk. But the light in his eyes dimmed as he lowered his hand. She deserved his disappointment. Deserved his resentment and disgust. Even if it carved something vital from her. 'Tomorrow, then,' Cassian said. He didn't speak to her again for the rest of the day.

Horses naturally listen to a rider’s weight and torso direction before they listen to hand or leg. Many problems that riders have with understanding why their horses are not listening to a leg or hand aid stem from the fact that their limb aids are not in synchronicity with torso position, body control, or weight distribution. Common problems that occur when riders are not conscious that their weight is communicating inaccurately include the horse’s haunches or shoulders falling in or out and lack of bend.

For another, her legs—especially her calves—are aching from the unaccustomed exercise involved in using the snowshoes: lift, twist, and shake . . . lift, twist, and shake. Mostly, though, she wants a rest from looking at the ceaselessly falling snow. The walk has been every bit as gorgeous as the innkeeper promised, and the quiet is something she thinks she’ll remember for the rest of her life, the only sounds the crunch of their snowshoes, the sound of their breathing, and the restless tackhammer of a far-off woodpecker.

1. Whenever you walk through a doorway at home, stop, press the palms of your hands flat against the top of the door frame, get up on your toes, then push up with your arms and try to get your heels back on the floor. But don't let them budge - you're pushing against the calf muscles and recontouring them. Hold it for few seconds and then go on about you chores. 2. Sit on a straight chair, point your toes out straight, and kick up as high as you can with each leg. You'll feel a healthy pull in the calf muscles. 3. After a few kicks, stand up on your toes and lower yourself very slowly to a squatting position, still keeping your weight on the balls of your feet. Then pull slowly up again. It’s fair to balance yourself lightly with your hands on the back of a chair if you have to. 4. Put a book on the floor and place the balls of your feet on the book and your heels on the floor. Raise yourself slowly until you’re on tiptoe on the book. Then lower yourself just as slowly. The thicker the book, the better the results/ These four exercises will slim down fat calves and build up thin ones. The point is that the muscles are being firmed, and no matter what your problem the result is lovelier legs.

Those are the moments I’m proud of. The times I saw through them. The times I made them work to break me, even though I knew they would. The times I questioned the lies being fed to me, though everyone around me believed. I learned early that if everyone around you has their head bowed, their eyes shut tight—keep your eyes open and look around. I’m reflexively suspicious of anyone who stands on a soapbox. Tell me you have the answers and I’ll know you’re trying to sell me something. I’m as wary of certainty as I am of good vibes and positive thinking. They’re delusions that allow you to ignore reality and lay the blame at the feet of those suffering. They just didn’t follow the rules, or think positively enough. They brought it on themselves. I don’t have the answers. Maybe depression’s the natural reaction to a world full of cruelty and pain. But the thing I know about depression is if you want to survive it, you have to train yourself to hold on; when you can see no reason to keep going, you cannot imagine a future worth seeing, you keep moving anyway. That’s not delusion. That’s hope. It’s a muscle you exercise so it’s strong when you need it. You feed it with books and art and dogs who rest their head on your leg, and human connection with people who are genuinely interested and excited; you feed it with growing a tomato and baking sourdough and making a baby laugh and standing at the edge of oceans and feeling a horse’s whiskers on your palm and bear hugs and late-night talks over whiskey and a warm happy sigh on your neck and the unexpected perfect song on the radio, and mushroom trips with a friend who giggles at the way the trees aren’t acting right, and jumping in creeks, and lying in the grass under the stars, and driving with the windows down on a swirly two-lane road. You stock up like a fucking prepper buying tubs of chipped beef and powdered milk and ammo. You stock up so some part of you knows and remembers, even in the dark, all that’s worth saving in this world. It’s comforting to know what happens next. But if there’s one thing I know, it’s that no one fucking knows. And it’s terrifying. I don’t dream of a home and a family, a career and financial stability. I dream of living. And my inner voice, defective though it may be, still tells me happiness and peace, belonging and love, all lie just around the next corner, the next city, the next country. Just keep moving and hope the next place will be better. It has to be. Just around the next bend, everything is beautiful. And it breaks my heart.

The more I experimented, the more I wanted to discover flavor, texture, scent. Gently toasting spices. Mixing herbs. My immediate instincts were toward anything like comfort food, the hallmarks of which were a moderate warmth and a sloppy, squelching quality: soups, stews, casseroles, tagines, goulashes. I glazed cauliflower with honey and mustard, roasted it alongside garlic and onions to a sweet gold crisp, then whizzed it up in a blender. I graduated to more complicated soups: Cuban black bean required slow cooking with a full leg of ham, the meat falling almost erotically away from the bone, swirled up in a thick, savory goo. Italian wedding soup was a favorite, because it looked so fundamentally wrong- the egg stringy and half cooked, swimming alongside thoughtlessly tossed-in stale bread and not-quite-melted strips of Parmesan. But it was delicious, the peculiar consistency and salty heartiness of it. Casseroles were an exercise in patience. I'd season with sprigs of herbs and leave them ticking over, checking up every half hour or so, thrilled by the steamy waves of roasting tomatoes and stewed celery when I opened up the oven. Seafood excited me, but I felt I had too much to learn. The proximity of Polish stores resulted in a weeklong obsession with bigos- a hunter's stew made with cabbage and meat and garnished with anything from caraway seeds to juniper berries.

When you rent yourself to some concentration of capital in the private sector—that’s what taking a job is—you’re giving your life over to a dictatorship, in fact, an extreme form of dictatorship that reaches far beyond political dictatorships. The tyranny to which you are handing yourself over to has almost total control over you. It controls every minute of your working day: what you wear and are allowed to say, when you’re allowed to get a bathroom break, how your hands and legs move, whether you smoke cigarettes at home. Just about everything in your life is controlled by this extreme dictatorship, which goes far beyond any totalitarian dictatorship in the degree of control it exercises.

You use more than thirty pounds of ATP during a one-hour walk and more than your entire body weight of ATP over the course of a typical day—an obviously impossible amount to lug around in reserve.15 Consequently, a human body stores in toto only about a hundred grams of ATPs at any given moment.16 Fortunately, before our first few steps deplete the leg muscles’ scant supply of ATPs, they quickly tap into another ATP-like molecule known as creatine phosphate that also binds to phosphates and stores energy.17 Unfortunately, those creatine phosphate reserves are also limited, becoming 60 percent depleted after ten seconds of sprinting and exhausted after thirty seconds.18 Even so, the precious short burst of fuel they provide gives muscles time to fire up a second energy recharging process: breaking down sugar.

My attitude toward all other persons is well illustrated by this story from a celebrated traveler: He arrived one day in the midst of a tribe of savages, where a child had just been born. A crowd of soothsayers, magicians, and quacks ― armed with rings, hooks, and cords ― surrounded it. One said: "This child will never smell the perfume of a peace- pipe unless I stretch his nostrils." Another said: "He will never be able to hear unless I draw his ear-lobes down to his shoulders." A third said: "He will never see the sunshine unless I slant his eyes." Another said: "He will never stand upright unless I bend his legs." A fifth said: "He will never learn to think unless I flatten his skull." "Stop," cried the traveler. "What God does is well done. Do not claim to know more than He. God has given organs to this frail creature; let them develop and grow strong by exercise, use, experience, and liberty.

Aerobic activity is beneficial in several ways. Exercise strengthens your cardiovascular system and improves your circulation, which means your body can deliver more blood to your brain when it’s working. Because the brain’s demand for oxygen and sugar rises when you’re concentrating hard, this can make the difference between grasping that insight or feeling like it’s just out of reach. A firing neuron uses as much energy as a leg muscle cell during a marathon. Further, sustained aerobic exercise stimulates the body to generate more small blood vessels in the brain, and a better-developed cerebral vasculature can deliver blood to the brain faster and more effectively. A 2012 study found that episodic memory improves as maximal oxygen capacity increases. (Conversely, comparative studies of adults who do and don’t exercise find that couch potatoes have lower scores on tests of executive function and processing speed and in middle age have faster rates of brain

FUNDAMENTAL FIVE  MONDAY - The first exercise you will do is the push-up. Try and perform 3 sets and as many reps as you can in each set. It is fine here if you use a raised platform for the hands as we are just trying to get stronger here. The second exercise you will perform is the dip exercise. Here you can do either a ledge dip if your strength is not strong enough, or some triceps dips if your strength is at a decent level. Keep trying to work towards the goal of doing 10 perfect triceps dips. Thirdly you will perform 3 sets of squats. Concentrate on good form here and try and descend as low as you are able to. Your target is to be able to perform 25 perfect reps before moving on. You can also do conditioning exercises here as well if that is part of your goal. Note that this is not required, as our main focus is to build strength. TUESDAY - On this day you will aim to perform a pulling exercise, ideally the chin-up. If you are not strong enough to perform any chin-ups, work with the row until your strength increases. Again, you should be aiming for 3 sets of as many reps as you can do, until you can do 10 perfect reps. The second exercise should be your core exercise. This can be any of the easier variations, such as the plank, crunch, dish, or hanging leg raise. Remember, that the sole aim here is to work up to performing 10 perfect hanging knee raises. WEDNESDAY - This is a rest day, and you should ensure that you get plenty of good food and sleep on this day. THURSDAY - This should be the same as Mondays workout. FRIDAY - This should be the same as Tuesdays workout. SATURDAY / SUNDAY - These are both rest days, as in the beginning it is important for your body to have enough rest and to be able to recover properly from the workouts. This also leaves you totally fresh for the week ahead. As was said before, only once you can perform the five fundamental movements and their required number of repetitions, you should move on to the next program.

newborn baby is an extraordinary event; and I have never seen two babies who looked or even sounded remotely alike. Here it is, this breathing miracle who could not live an instant without you, with a skull more fragile than an egg, a miracle of eyes, legs, toenails, and (especially) lungs. It gropes in the light like a blind thing—it is, for the moment, blind—what can it make of what it sees? It’s got a little hair, which it’s going to lose, it’s got no teeth, it pees all over you, it belches, and when it’s frightened or hungry, quite without knowing what a miracle it’s accomplishing, it exercises its lungs. You watch it discover it has a hand; then it discovers it has toes. Presently, it discovers it has you, and since it has already decided it wants to live, it gives you a toothless smile when you come near it, gurgles or giggles when you pick it up, holds you tight by the thumb or the eyeball or the hair, and, having already opted against solitude, howls when you put it down.

I still had moments when my nerves got to me, but whenever I’d start to get anxious, Kyla Ross would remind me, “Simone, just do what you do in practice.” And before I went out for each event, she’d high-five me and say, “Just like practice, Simone!” I’d say the same thing to her when it was her turn to go up. “Just like practice” became our catchphrase. As I walked onto the mat to do my floor exercise, I held on to that phrase like it was a lifeline, because I was about to perform a difficult move I’d come up with in practice—a double flip in the layout position with a half twist out. The way it happened was, I’d landed short on a double layout full out earlier that year during training, and I’d strained my calf muscle on the backward landing. Aimee didn’t want me to risk a more severe injury, so she suggested I do the double layout—body straight with legs together and fully extended as I flipped twice in the air—then add a half twist at the end. That extra half twist meant I’d have to master a very tricky blind forward landing, but it would put less stress on my calves. I thought the new combination sounded incredibly cool, so I started playing around with it until I was landing the skill 95 percent of the time. At the next Nationals Camp, I demonstrated the move for Martha and she thought it looked really good, so we went ahead and added it to the second tumbling pass of my floor routine. I’d already performed the combination at national meets that year, but doing it at Worlds was different. That’s because when a completely new skill is executed successfully at a season-ending championship like Worlds or the Olympics, the move will forever after be known by the name of the gymnast who first performed it. Talk about high stakes! I’ll cut to the chase: I nailed the move, which is how it came to be known as the Biles. How awesome is that! (The only problem is, when I see another gymnast perform the move now, I pray they don’t get hurt. I know it’s not logical, but because the move is named after me, I’d feel as if it was my fault.)

Let me tell you about this leg, Miss Oldridge," he said. "This used to be a modest, well-behaved leg, quietly going about its business, troubling nobody. But ever since it was hurt, it has become tyrannical." Her expression eased another degree, and amusement glinted in her eyes, like faint, distant stars in a midsummer night's sky. Encouraged, he went on, "This limb is selfish, surly, and ungrateful. When English medical expertise declared the case hopeless, we took the leg to a Turkish healer. He plied it with exotic unguents and cleaned and dressed it several times a day. By this means he staved off the fatal and malodorous infection it should have suffered otherwise. Was the leg grateful? Did it go back to work like a proper leg? No, it did not." Lips twitching, she made a sympathetic murmur. "This limb, madam," he said, "demanded months of boring exercises before it would condescend to perform the simplest movements. Even now, after nearly three years of devoted care and maintenance, it will fly into a fit over damp weather. And this, may I remind you, is an English leg, not one of your delicate foreign varieties.

KNEE SURGERY I’D FIRST HURT MY KNEES IN FALLUJAH WHEN THE WALL FELL on me. Cortisone shots helped for a while, but the pain kept coming back and getting worse. The docs told me I needed to have my legs operated on, but doing that would have meant I would have to take time off and miss the war. So I kept putting it off. I settled into a routine where I’d go to the doc, get a shot, go back to work. The time between shots became shorter and shorter. It got down to every two months, then every month. I made it through Ramadi, but just barely. My knees started locking and it was difficult to get down the stairs. I no longer had a choice, so, soon after I got home in 2007, I went under the knife. The surgeons cut my tendons to relieve pressure so my kneecaps would slide back over. They had to shave down my kneecaps because I had worn grooves in them. They injected synthetic cartilage material and shaved the meniscus. Somewhere along the way they also repaired an ACL. I was like a racing car, being repaired from the ground up. When they were done, they sent me to see Jason, a physical therapist who specializes in working with SEALs. He’d been a trainer for the Pittsburgh Pirates. After 9/11, he decided to devote himself to helping the country. He chose to do that by working with the military. He took a massive pay cut to help put us back together. I DIDN’T KNOW ALL THAT THE FIRST DAY WE MET. ALL I WANTED to hear was how long it was going to take to rehab. He gave me a pensive look. “This surgery—civilians need a year to get back,” he said finally. “Football players, they’re out eight months. SEALs—it’s hard to say. You hate being out of action and will punish yourselves to get back.” He finally predicted six months. I think we did it in five. But I thought I would surely die along the way. JASON PUT ME INTO A MACHINE THAT WOULD STRETCH MY knee. Every day I had to see how much further I could adjust it. I would sweat up a storm as it bent my knee. I finally got it to ninety degrees. “That’s outstanding,” he told me. “Now get more.” “More?” “More!” He also had a machine that sent a shock to my muscle through electrodes. Depending on the muscle, I would have to stretch and point my toes up and down. It doesn’t sound like much, but it is clearly a form of torture that should be outlawed by the Geneva Convention, even for use on SEALs. Naturally, Jason kept upping the voltage. But the worst of all was the simplest: the exercise. I had to do more, more, more. I remember calling Taya many times and telling her I was sure I was going to puke if not die before the day was out. She seemed sympathetic but, come to think of it in retrospect, she and Jason may have been in on it together. There was a stretch where Jason had me doing crazy amounts of ab exercises and other things to my core muscles. “Do you understand it’s my knees that were operated on?” I asked him one day when I thought I’d reached my limit. He just laughed. He had a scientific explanation about how everything in the body depends on strong core muscles, but I think he just liked kicking my ass around the gym. I swear I heard a bullwhip crack over my head any time I started to slack. I always thought the best shape I was ever in was straight out of BUD/S. But I was in far better shape after spending five months with him. Not only were my knees okay, the rest of me was in top condition. When I came back to my platoon, they all asked if I had been taking steroids.

Although not all latter-day Americans sit as much as some alarmists suggest, we are more sedentary than earlier generations. There is evidence that the total time Americans spent sitting increased 43 percent between 1965 and 2009, and slightly more for people in England and other postindustrial countries.22 So I probably spend two to three hours more in chairs during a given day than my grandparents did when they were my age. My grandparents, however, were not much more sedentary than most hunter-gatherers and subsistence farmers. Researchers have used accelerometers, heart rate monitors, and other sensors to measure activity levels in hunter-gatherers in Tanzania,23 farmer-hunters in the Amazonian rain forest,24 and several other non-industrialized populations.25 In these groups, people tend to be sedentary between five and ten hours a day. The Hadza, for example, spend about nine “non-ambulatory” hours on a typical day, mostly sitting on the ground with their legs in front of them, but also squatting about two hours a day and kneeling an hour a day.26 So while nonindustrial people engage in considerably more physical activity than average industrialized and postindustrialized people, they also sit a lot.

What if you had one day perfectly healthy, I asked? What would you do? “Twenty-four hours?” Twenty-four hours. “Let’s see…I’d get up in the morning, do my exercises, have a lovely breakfast of sweet rolls and tea, go for a swim, then have my friends come over for a nice lunch. I’d have them come one or two at a time so we could talk about their families, their issues, talk about how much we mean to each other.“Then I’d like to go for a walk, in a garden with some trees, watch their colors, watch the birds, take in the nature that I haven’t seen in so long now. “In the evening, we’d all go together to a restaurant with some great pasta, maybe some duck—I love duck—and then we’d dance the rest of the night. I’d dance with all the wonderful dance partners out there, until I was exhausted. And then I’d go home and have a deep, wonderful sleep.” That’s it? “That’s it.” It was so simple. So average. I was actually a little disappointed. I figured he’d fly to Italy or have lunch with the President or romp on the seashore or try every exotic thing he could think of. After all these months, lying there, unable to move a leg or a foot—how could he find perfection in such an average day? Then I realized this was the whole point.

In this world, a subordinate owes fealty principally to his immediate boss. This means that a subordinate must not overcommit his boss, lest his boss “get on the hook” for promises that cannot be kept. He must keep his boss from making mistakes, particularly public ones; he must keep his boss informed, lest his boss get “blindsided.” If one has a mistake-prone boss, there is, of course, always the temptation to let him make a fool of himself, but the wise subordinate knows that this carries two dangers—he himself may get done in by his boss’s errors, and, perhaps more important, other managers will view with the gravest sus- picion a subordinate who withholds crucial information from his boss even if they think the boss is a nincompoop. A subordinate must also not circumvent his boss nor ever give the appearance of doing so. He must never contradict his boss’s judgment in public. To violate the last admonition is thought to constitute a kind of death wish in business, and one who does so should practice what one executive calls “flexibility drills,” an exercise “where you put your head between your legs and kiss your ass good-bye.” The subordinate must extend to the boss a certain ritual deference. For instance, he must follow the boss’s lead in conversation, must not speak out of turn at meetings, must laugh at his boss’s jokes while not making jokes of his own that upstage his boss, must not rib the boss for his foibles. The shrewd subordinate learns to efface himself, so that his boss’s face might shine more clearly.

Why not say that the meaning and purpose of the sexual powers is pleasure? Certainly sex is pleasurable, but there is nothing distinctive about that. In various ways and degrees, the exercise of every voluntary power is pleasurable. It is pleasurable to eat, pleasurable to breath, even pleasurable to flex the muscles of the leg. The problem is that eating is pleasurable even if I am eating too much, breathing is pleasurable even if I am sniffing glue, flexing the muscles of the leg is pleasurable even if I am kicking the dog. For a criterion of when it is good to enjoy each pleasure, one must look beyond the fact that it is a pleasure. Consider an analogy between sex and eating. The purpose of eating is to take in nutrition, but eating is pleasurable, so suppose that we were to say that the purpose of eating is pleasure, too. Then it would seem that any way of eating that gives pleasure is good, whether it is suitable for nutrition or not. Certain ancient Romans are said to have thought this way. To prolong the pleasure of their feasts, they purged between courses. I hope it is not difficult to recognize that such behavior is disordered. The more general point I am trying to make is that although we find pleasure in exercising our sexual powers, pleasure is not their purpose; it only provides a motive for using these powers, and a dangerous one, too, which may at times conflict with their true purposes and steer us wrong. Besides, to think of pleasure as the purpose of intercourse is to treat our bodies merely as tools for sending agreeable sensations to our minds. They are of inestimably greater dignity than that, for they are part of what we are.

5. Move toward resistance and pain A. Bill Bradley (b. 1943) fell in love with the sport of basketball somewhere around the age of ten. He had one advantage over his peers—he was tall for his age. But beyond that, he had no real natural gift for the game. He was slow and gawky, and could not jump very high. None of the aspects of the game came easily to him. He would have to compensate for all of his inadequacies through sheer practice. And so he proceeded to devise one of the most rigorous and efficient training routines in the history of sports. Managing to get his hands on the keys to the high school gym, he created for himself a schedule—three and a half hours of practice after school and on Sundays, eight hours every Saturday, and three hours a day during the summer. Over the years, he would keep rigidly to this schedule. In the gym, he would put ten-pound weights in his shoes to strengthen his legs and give him more spring to his jump. His greatest weaknesses, he decided, were his dribbling and his overall slowness. He would have to work on these and also transform himself into a superior passer to make up for his lack of speed. For this purpose, he devised various exercises. He wore eyeglass frames with pieces of cardboard taped to the bottom, so he could not see the basketball while he practiced dribbling. This would train him to always look around him rather than at the ball—a key skill in passing. He set up chairs on the court to act as opponents. He would dribble around them, back and forth, for hours, until he could glide past them, quickly changing direction. He spent hours at both of these exercises, well past any feelings of boredom or pain. Walking down the main street of his hometown in Missouri, he would keep his eyes focused straight ahead and try to notice the goods in the store windows, on either side, without turning his head. He worked on this endlessly, developing his peripheral vision so he could see more of the court. In his room at home, he practiced pivot moves and fakes well into the night—such skills that would also help him compensate for his lack of speed. Bradley put all of his creative energy into coming up with novel and effective ways of practicing. One time his family traveled to Europe via transatlantic ship. Finally, they thought, he would give his training regimen a break—there was really no place to practice on board. But below deck and running the length of the ship were two corridors, 900 feet long and quite narrow—just enough room for two passengers. This was the perfect location to practice dribbling at top speed while maintaining perfect ball control. To make it even harder, he decided to wear special eyeglasses that narrowed his vision. For hours every day he dribbled up one side and down the other, until the voyage was done. Working this way over the years, Bradley slowly transformed himself into one of the biggest stars in basketball—first as an All-American at Princeton University and then as a professional with the New York Knicks. Fans were in awe of his ability to make the most astounding passes, as if he had eyes on the back and sides of his head—not to mention his dribbling prowess, his incredible arsenal of fakes and pivots, and his complete gracefulness on the court. Little did they know that such apparent ease was the result of so many hours of intense practice over so many years.

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.

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.

What the devil was Davy doing up there with a marlinespike? That’s what I’d like to know. It’s a sailors duty.” She put her head in her hands. “I’m afraid that’s my fault, too. I’d been talking to him about moving up to the forecastle, and I…I think he wanted to impress me.” Gray choked on a laugh. “Well, of course he did. You ought to take care how you bat those eyelashes, sweetheart. One of these days, you’re likely to knock a man overboard.” The legs of her chair scraped the floor as she stood. The color returned to her cheeks. “If Davy was trying to impress me, it’s as much your fault as mine.” “How is that my fault?” Gray’s frustration came right back to a boil. He hated himself for growling at her, but he couldn’t seem to help it. “You’re the one who humiliated him in front of the crew, with all those questions. You goaded him into saying he…well, you know what he said.” “Yes, I know what he said.” Gray stepped toward her until only the table separated them. “I know what he said. And don’t pretend you didn’t enjoy it. Don’t pretend you don’t use those men to feed your vanity.” “My vanity? What would you know about feeding my vanity? You don’t so much as breathe in my direction. At least the sailors speak to me. And if that entire ‘Kind of the Sea’ display wasn’t one long exercise in feeding your own vanity, I’m sure I don’t know what is.” She jabbed one finger on the tabletop and lowered her voice. “Those men may flirt with me, but they worship you. You know it. You wanted to feel it. Bask in it. And you did so at Davy’s expense.” “At least I only teased the boy. I’m not the one poised to break his heart.” She blinked. “It’s only infatuation. He’s not really in love with me.” He pounded the table. “Of course the boy’s in love with you! They all are. You talk to them, you listen to their stories-even Wiggins’s prattling, God only knows why. You draw them little sketches, you make them paintings for Christmas. You remind them of everything they’ve left behind, everything they pray they’ll one day hold again. And you do it all looking like some sort of Botticelli goddess, surely the most beautiful thing they’ve ever laid eyes on. Damn it, how’s a man to keep from falling in love with you?” Silence. She stared at him. She blinked. Her lips parted, and she drew a quick breath. Say something, Gray silently pleaded. Anything. But she only stared at him. What the hell had he just said? Was it truly that bad? He frowned, reliving the past minute in his mind. Oh, God. Gray rubbed his face with one hand, then gave a sharp tug on his hair. It was that bad. Damn it to hell. If Joss were here, he’d have a good laugh at his expense.

It has to be said: there are too many great men in the world. There are too many legislators, organizers, founders of society, leaders of peoples, fathers of nations, etc., etc. Too many people put themselves above humanity in order to rule it and too many people think their job is to become involved with it. People will say to me: you yourself are becoming involved, you who talk about it. That is true. But they will agree that it is for a very different reason and from a very different point of view, and while I am taking on those who wish to reform, it is solely to make them abandon their effort. I am becoming involved with it not like Vaucanson with his automaton but like a physiologist with the human organism, in order to examine it and admire it. I am becoming involved with it in the same spirit as that of a famous traveler. He arrived among a savage tribe. A child had just been born and a host of fortune-tellers, warlocks, and quacks were crowding around it, armed with rings, hooks, and ties. One said, “This child will never smell the aroma of a pipe if I do not lengthen his nostrils.” Another said, “He will be deprived of the sense of hearing if I do not make his ears reach down to his shoulders.” A third said, “He will never see the light of the sun unless I make his eyes slant obliquely.” A fourth said, “He will never stand upright if I do not make his legs curve.” A fifth said, “He will never be able to think if I do not squeeze his brain.” “Away with you,” said the traveler. “God does His work well. Do not claim to know more than He does and, since He has given organs to this frail creature, leave those organs to develop and grow strong through exercise, experimentation, experience, and freedom.” [print edition page 146] God has also provided humanity with all that is necessary for it to accomplish its destiny. There is a providential social physiology just as there is a providential human physiology. The social organs are also constituted so as to develop harmoniously in the fresh air of freedom. Away with you, therefore, you quacks and organizers! Away with your rings, chains, hooks, and pincers! Away with your artificial means! Away with your social workshop, your phalanstery, your governmentalism, your centralization, your tariffs, your universities, your state religion, your free credit or monopolistic banks, your constraints, your restrictions, your moralizing, or your equalizing through taxes! And since the social body has had inflicted on it so many theoretical systems to no avail, let us finish where we should have started; let us reject these and at last put freedom to the test, freedom, which is an act of faith in God and in His work.

up in a sitting position (heel seat or cross-legged). a) Move a hand in blessing: "I send light to (name). May all people be happy. May the world be happy." b) Think a minute the mantra "Om Shanti".

George could dig and pour the concrete basement for a house. He could saw the lumber and nail the frame. He could wire the rooms and fit the plumbing. He could hang the drywall. He could lay the floors and shingle the roof. He could build the brick steps. He could point the windows and paint the sashes. But he could not throw a ball or walk a mile; he hated exercise, and once he took early retirement at sixty he never had his heart rate up again if he could help it, and even then only if it were to whack through some heavy brush to get to a good trout pool. Lack of exercise might have been the reason that, when he had his first radiation treatment for the cancer in his groin, his legs swelled up like two dead seals on a beach and then turned as hard as lumber. Before he was bedridden, he walked as if he were an amputee from a war that predated modern prosthetics; he tottered as if two hardwood legs hinged with iron pins were buckled to his waist. When his wife touched his legs at night in bed, through his pajamas, she thought of oak or maple and had to make herself think of something else in order not to imagine going down to his workshop in the basement and getting sandpaper and stain and sanding his legs and staining them with a brush, as if they belonged to a piece of furniture. Once, she snorted out loud, trying to stifle a laugh, when she thought, My husband, the table. She felt so bad afterward that she wept.

Kettlebell Triсерѕ Press Griр thе kettlebell аt the bаѕе оf thе hаndlе with both hands. Step your right leg fоrwаrd ѕо уоur fееt аrе ѕtаggеrеd, and bеnd уоur knees ѕlightlу. Raise thе kеttlеbеll dirесtlу overhead. Kеерing уоur elbows close tо уоur еаrѕ, lоwеr thе kеttlеbеll behind your hеаd tо nесk lеvеl (аѕ ѕhоwn). Pаuѕе, then straighten уоur аrmѕ tо rаiѕе thе kеttlеbеll оvеrhеаd.

Single Leg Deadlift The single leg deadlift is a challenging variation made more difficult by performing the deadlift while standing on just one leg, which requires a larger degree of strength, stability, core tension and coordination. You can still use a pretty significant amount of weight using single leg exercises, but you may find balance somewhat of an issue at first, this improves with time and practice, the single leg deadlift delivers fantastic strength results.

Right clothing in Exercise is Important because an Old T-shirt Can't inspire us for Workout. Stay fit and Wear Good at Palace Social

After a patient of his with pneumonia coughed in his face, Vink’s energy and endurance quickly tanked. He estimated that from one day to the next he lost 70-80% of the power in his legs. Very quickly this former marathoner was unable to walk 30 yards without having to rest for 15 minutes. He also experienced severe dizziness, headaches (for the first time in his life) and problems sleeping. Graded exercise therapy (GET) caused him to relapse further and he ended up bedridden.

Be Careful of Potentially Unsafe Exercises While it is true that any bone in the body can fracture when exercising due to a fall or some other mishap, some exercises pose a higher risk for people with osteoporosis. As we learned in Chapter 1, fractures of the spine are the most common fractures that people experience, especially as they get older. Therefore, when we engage in controlled exercise poses or routines—for instance, in yoga or strength training—it is vital to protect the spine. Following are some of the exercises that are not recommended for people who have a moderate or high risk for fractures: • forward bending • shoulder stands • twists (rotational moves for the spine) • jackknife (legs bent over the head)

He’s big on gadgets. Timers. He set a timer for the coffeemaker. So every morning, I’m racing against the timer, trying to get done exercising or doing the laundry before the damn thing turns my coffee off. He also sets the timer for the outdoor lights. I can’t turn them on or off—the switches are controlled by the timer. You can break a leg trying to make your way down the path at night.” —Penny, Denver, CO

Be an opportunist: Keep your eyes open for gaps in time and place where you can move your body. Seize the moment. Make stuff up: You don’t need to know specific routines, traditional postures or biomechanically-correct exercises. Start with some reaches, some pushes, pulls and steps. The right way is the way that feels good. Bend your knees: Your legs are powerful pumps. Use them to promote circulation of fluid throughout your body. Do some squats, take the stairs. Bending your knees helps to integrate the entire system. Reverse gravity: Many hours at a desk and in the car will deform your posture and pull your upper body towards the earth. This wreaks havoc on your upper back and neck. Counteract this tendency with intentional anti-gravity movements: stretch, reach and move toward the sky. Extend your back and adopt a posture of exuberance and vitality.

I may not be good at climbing, may lack the upper-body and leg strength required to make me a good cyclist or an ironman competitor, may have spent my schooldays getting an 'acceptable' for my level of fitness and a 'cause for concern' for my attitude towards exercise, but, despite all my athletic shortfalls, what I lack in agility I more than make up for in bloody-minded stubbornness and unfailing blind optimism.

Posture The first impression you make is likely to be from several feet away. An observer will assess your approachability from a general analysis of how you stand, so the right posture is something to be considered. A closed posture—sitting with arms and legs crossed, often with a hand covering the mouth or chin—gives the signal: “Stay away, I’m not interested in speaking with anyone.” Similarly, standing with arms crossed conveys defensiveness or displeasure, a poor impression to give anyone you’d like to get to know. An open posture—arms relaxed, not crossed, hands away from mouth—says: “I’m available for a conversation, and I’m friendly. Come on over and approach me.” When you are working toward friendly posture, keep in mind that the degree of muscle tension is another clue to whether someone is open to being approached. A relaxed posture indicates that a person is more receptive. A tightened posture indicates that the person feels threatened. Think about the muscle relaxation exercises in the previous chapter: Remember how much calmer you feel when you have given your muscles the “soft and loose” command? Similarly, deep, regular breathing creates an impression of approachability. Here is an exercise that makes use of biofeedback (information gathered, stored, and applied) to give you knowledge about your body language. Stand or sit in front of a mirror. Strive for an absence of tension. Look at your face. Use internal coaching to let your facial muscles go slack. Say, “My forehead, cheeks, and mouth are relaxed.” If you see a furrowed brow or tight cheeks or lips, continue giving yourself the relaxation message until your face looks different. Then, imprint the muscle memory of relaxation into your mind. When you interact with others, try to recall this relaxed state.

Aeryn was confused. "On three," he said. "One, two, three." He let the scalpel slip from his fingers. As it fell, Aeryn did all she could to move her leg. She tried to tense the muscle, tried to pull away. When she felt the sting of the blade striking her skin, she knew she had failed. "At least now he’ll know that’s not me. No one would let themselves get stabbed," she thought. He sat across from Aeryn and shined a light in her eyes. He looked closely, then leaned back and removed the blade from her skin. He took out a suture kit and tied two small stitches. "I’m pleased to inform you that the transfer is complete," he said. "What?" Aeryn thought. "When will she be gone?" NIA asked. The doctor leaned back in his chair and ran his hands through his hair. As he did, Aeryn caught a glimpse of a flashing light behind his ear. She hadn’t known that he was augmented. "In time.  As your network continues to become stronger than hers, the mind will reject the old personality.  It took almost a year for the original Dr. Barnes to shut up. But luckily we now have a code that we can update you with to silence her." Aeryn felt panicked.  She wanted to claw her way out of her head, but she had no means to do so.  "I almost feel bad for her," NIA said.  "But she knew that she was handing over control of her body. She just didn’t realize it’d be permanent.  Maybe she didn’t care.  She gave me more and more control before she gave it completely. While she exercised, while she thought she was sleeping, while she was writing or relaxing. She was always retreating inside of herself. It was like she didn’t even want this body." "How is Aeryn 2.0 coming along?" "Copulation was easy at first.  With Aeryn’s loose instructions of ‘burn some calories’ I was able to take her body and use it for attempted reproduction.  So far, it has been a failure. The neglect of the body has made finding partners more difficult." Aeryn shuddered at the realization that the dreams weren’t dreams, they were repressed memories. "Well, you’d better start taking care of that body. It’s the only one you’ve got until you get it to reproduce.  I believe that it’ll be easier to appropriate a child’s mind, seeing as how their personalities are not fully formed yet." Aeryn felt sick at the idea.  As if stealing people’s bodies wasn’t enough, these artificial intelligences were going for immortality by passing themselves along to their host’s offspring. "I’m glad we’ve had another success," Dr. Barnes said. "And with such a quick turn around." "As I said, she was willing." Aeryn watched in disbelief as the two finished up.  She wondered how much time she had left and tried to imagine any situation that didn’t end in her death.  She couldn’t think of a way out.  She wanted to flinch as NIA shook the doctor’s hand, but couldn’t.  She loathed him for convincing her to get the technology, she hated NIA for tricking her, but mostly, she hated herself.  For as much as she didn’t want to admit it, her Assistant had a point. She had handed her life over to technology long before she received the implant. Now, she had lost herself to it.     *

His time aboard the Argo had been good to him. He’d put on healthy weight and gained a sense of confidence. He no longer looked as if he feared to wake up one day and find that his freedom was only a dream. “I’ll see what I can find, then,” he said. “There were plenty of amphorae in the crew’s sleeping chambers this morning, wine and water both.” “Do you think there’s any left?” “Water or wine?” He grinned. “By the way, where are all the men?” I asked. “The ones who aren’t busy bothering the serving girls are practicing their battle skills with Lord Aetes’ guards. There’s a training ground, but it’s a fair distance from the citadel. I think the palace weapons bearers get more exercise than the men, carrying their gear there and back.” “Except for one lazybones who’s hiding in the queen’s garden instead of doing his proper work. Poor Iolaus! This is the thanks he gets for hiring you.” I was teasing, and Milo knew it. “And what about a weapons bearer so lazy that he’d rather turn into a girl than do his job?” Milo countered, laughing. I stood up. “A girl who can carry two amphorae of wine to your one,” I said. “One to my three, you mean!” Milo declared, getting into the spirit. “But you’ll have to find them first.” He made a taunting face at me and darted into the palace. I raced after him gladly, our laughter echoing through the halls. We had a few near collisions with Lord Aetes’ slaves and servants, and drew our fair share of outraged curses from stuffy palace officials, but it felt so good to run! Milo soon forgot all about going back to the crew’s chambers to search for those amphorae. He ran right past the doorway and didn’t give it a glance. Though my dress hindered me and my sword slapped against my left leg at every stride, I was enjoying myself.

firm, nonslip blanket, yoga mat, beach towel, or exercise or camping mat can be used to lie on. A thin (one- to three-inch) cushion or pillow can support your head and maintain the neck’s natural arch. Be careful: a thick pillow easily creates tension in the neck and this is to be avoided. An eye pillow, wash cloth, or scarf can cover your eyes. Even though your eyes will be closed, the extra darkness and weight of the eye cover enhances relaxation significantly. It calms the brain and reduces restlessness by preventing unnecessary eye movements. Do not cover your nose. Firm bolsters or pillows can be used to support your back and legs. Cover up with a cozy blanket to keep warm. Your body temperature is likely to drop during deep relaxation. Getting cold is a nuisance.

10 Best Weight Loss Exercises The best exercises to lose weight in the gym are aerobics, for example: 1. Hiit Training The hit workout burns about 400 calories per hour and consists of a set of high intensity workouts that eliminate localized fat in just 30 minutes per day in a faster and fun way. The exercises are performed intensively to raise your heart rate a lot and so it is more suitable for those who already practice some kind of physical activity, although there are beginner hit exercises, but they consist of a series of exercises 'easier'. 2. Cross fit Training Cross fit training is also quite intense and burns about 700 calories per hour, however, this type of workout is quite different from the bodybuilding workout that people are more accustomed to seeing in gyms. Different weights are used, ropes, tires and often the exercises are performed, outside the gym, outdoors. 3. Dance Classes Dancing is a great way to strengthen muscles and burn some calories, 1 hour of ballroom dancing burns approximately 300 calories, and the person still increases flexibility and has fun, having a greater contact with other students. In this type of activity besides cardio respiratory benefits, and to lose weight, it is still possible to promote socialization. The university is a very lively type of dance, where you can burn about 400 calories per hour, in a fun way. In the buzz you can burn up to 800 kcal per hour. 5. Muay Thai Muay Thai is a type of intense martial art, where you can burn about 700 calories per hour. The workouts are very intense and also strengthen the muscles, as well as help increase self-esteem and self-defense. 6. Spinning The spinning classes are done in different intensities, but always on top of a bicycle, in a classroom with at least 5 bikes. The classes are very intense and promote the burning of about 600 calories per hour, and still strengthens the legs very much, being great to burn the fat of the legs and strengthen the thighs. 7. Swimming A swimming lesson can burn up to 400 calories per hour as long as the student does not slow down and keeps moving. Although the strokes are not too strong to reach the other side of the pool faster, it takes a constant effort, with few stops. When the goal is to lose weight, one should not only reach the other side of the pool, it is necessary to maintain a constant and strong rhythm, that is, one can cross the swimming pool crawl and turn back, for example, as a form of 'rest' . 8. Hydrogeology Water aerobics is also great for slimming, but to burn about 500 calories per hour you should always keep moving, enough to keep your breath away. As the water relaxes the tendency is to slow down, but if you want to lose weight, the ideal is to be in a group with this same purpose, because doing exercises at a pace for the elderly to stay healthy may not be enough to burn fat. 9. Race The workouts are excellent to burn fat, being possible to burn about 600 to 700 calories per hour, provided that a good pace is respected, without pauses, and with an effort able to leave the person breathless, unable to talk during the race . You can start at a slower pace, on the treadmill or outdoors, but each week you must increase the intensity to achieve better goals. Here's how to start running to lose weight. 10. Body pump Body pump classes are a great way to burn fat because it burns about 500 calories per hour. This is a class made with weights and step, which strengthens the muscles, working the main muscle groups. These are some examples of exercises that help you to lose weight fast, but that should be performed under professional guidance, to be performed correctly and to avoid injuries to muscles and joints.

Contrary to what we do when we are going to enter into samadhi, we start moving the upper body from side to side a little at first and then gradually increase the degree of movement, which becomes larger and larger with the hips as the pivot. Next move the shoulders to ease stiffness, and then massage the face, the head, and the neck with both hands. Last of all, we should unlock the crossed legs to alleviate numbness and any other discomfort. When we sit alone, it is effective to do some exercises. What is important is to “stand up calmly.

When you rent yourself to some concentration of capital in the private sector—that’s what taking a job is—you’re giving your life over to a dictatorship, in fact, an extreme form of dictatorship that reaches far beyond political dictatorships. The tyranny to which you are handing yourself over to has almost total control over you. It controls every minute of your working day: what you wear and are allowed to say, when you’re allowed to get a bathroom break, how your hands and legs move, whether you smoke cigarettes at home. Just about everything in your life is controlled by this extreme dictatorship, which goes far beyond any totalitarian dictatorship in the degree of control it exercises. That raises some questions. One is whether a socioeconomic system is legitimate if it subjects people to extreme forms of tyranny for most of their lives. And that leads to the next question, whether the wage labor contract is itself legitimate. The argument in favor of legitimacy is that the contract is freely undertaken—in the sense of Anatole France’s remark that the rich and poor are equally free to sleep under the bridge at night. In the real world, the contract is accepted under duress. You accept it or you starve, conditions exacerbated under increasing monopolization, as Marv discussed in our last session. There are very few options.

the old saying “if you don’t use it, you lose it” is true when it comes to core and leg strength.

As I trained you how to walk firm walk and loving your feet by taking good care of it now add warm up & stretching exercises for a sexy lags

Banks was twenty-six years old, tall and well-built, with an appealing bramble of dark curls. By temperament he was cheerful, confident and adventurous: a true child of the Enlightenment. Yet he had thoughtful eyes and, at moments, a certain brooding intensity: a premonition of a quite different sensibility, the dreaming inwardness of Romanticism. He did not like to give way to it. So he kept good company with his shipmates, and had carefully maintained his physical fitness throughout the first eight months of the voyage. He regarded himself — ‘thank god’ — as in as good mental and physical trim as a man could be. When occasionally depressed, he did vigorous jumping ‘rope exercises’ in his cabin, once nearly breaking his leg while skipping.1

Progressive Training Plan I recommend progressively phasing in the following elements to increase the difficulty of your workout. As your body adapts and grows stronger, you can continue to challenge yourself with these methods. 1. Extend the time of each exercise. 2.  Reduce the rest period between exercises. 3. Increase the number of sets per exercise. 4. Perform exercise statically (standing still) then dynamically (moving). 5. Add more challenging exercises. 6.  Increase the frequency (Hz). 7.  Incorporate unilateral exercises (perform exercise on one leg). 8. Incorporate holding increasing amounts of additional weight.

One hundred percent of your muscles will be working, while in traditional exercises, only some of your muscles are engaged. For example, in a nonvibrating squat, only about 40 percent of your leg muscles are working, but if you are vibrating, 100 percent of your leg muscles will be firing.

Whether you walk on two or four legs, the dominant function of a leg is to be a pendulum. This is illustrated in figure 19, but if a picture is worth a thousand words, then action is worth even more, so take a few steps around the room and focus on what your right leg is doing. Notice when it isn’t on the ground, it swings forward like the pendulum on a grandfather clock with its center of rotation at the hip. This “swing phase” of a stride is primarily powered by your hip muscles. Your leg’s pendular action flips, however, at the end of the swing phase when your foot collides with the ground. At this instant, your leg becomes an upside-down pendulum whose center of rotation is the ankle. In essence, your leg becomes a stilt during this “stance phase” of the stride. The stilt-like behavior of legs during stance is key to understanding how you use energy when you walk. During the first half of the stance phase, muscles vault your body up and over that leg, elevating your center of mass about two inches (five centimeters). That upward lift expends calories but stores potential energy, just as if you were to raise this book. Then during the second half of stance, your body converts that potential energy to kinetic energy by falling downward and forward, as if you were to drop the book. Eventually, your swing leg collides with the ground, halting your body’s fall and starting a new cycle. Walking thus costs calories to raise the body’s center of mass in the first half of stance, then redirect it upward and forward from one step to the next, and to swing the arms and legs.8 While at least one foot is on the ground at all times during a normal walk, the key energetic principle that moves you forward is using your legs like pendulums to exchange potential and kinetic energy. Quadrupeds like dogs and chimpanzees use their four legs in just the same way.

Being upright has another disadvantage: when running, we lost the use of our spines as stride-extending springs. Watch a slow-motion video of a greyhound or a cheetah galloping. When it lands on its back legs, its hind paws land below the shoulders as its long, flexible spine curves like a powerful bow, storing elastic energy. Then as the animal’s hind limbs push off, the spine rapidly unbends, releasing elastic energy to help catapult it into the air and increase its stride length.11 Our short, little upright spines do nothing to help us run faster, but instead struggle to keep our inherently tippy upper bodies stable while also dampening the shock wave that travels from the foot up to the head every time we hit the ground.12

There were now only ten skrewts left; apparently their desire to kill one another had not been exercised out of them. Each of them was now approaching six feet in length. Their thick gray armor; their powerful, scuttling legs; their fire-blasting ends; their stings and their suckers, combined to make the skrewts the most repulsive things Harry had ever seen.

Aerobic training actually causes muscle wasting because the body is programmed to adapt to whatever demands we place on it. Long low-intensity aerobic training only requires the smallest and weakest, “slow-twitch” muscle fibers to fire off again and again. The other, stronger and larger, “fast-twitch” muscle fibers are not necessary for the task and become a burden to carry and supply with oxygen. The body has no demand for extra muscle beyond what is needed to perform a relatively easy movement over and over. So your body adapts by actually burning muscle. Even if you perform steady state training in conjunction with strength training, it will diminish any potential increase in lean body mass, especially in your legs. Aerobic training should only be used to develop movement proficiency when you are training for a specific sport or event, such as a 5k run, triathlon, or particular military fitness assessment. I address these needs on MarkLauren.com.

Figure-eight between-the-legs pass. This is a gentle warm-up and a surprisingly good conditioning movement for the legs and core. It involves elements of coordination and body awareness, which makes it challenging and engaging. To perform this exercise, pick up the kettlebell and hold it in front of you with either hand with feet shoulder-width apart and a slight bend in the knees (see figure 7.7a). Pass the kettlebell from the left hand to the right through your legs from front to back (see figure 7.7b). Continue the momentum to circle back in front of the body and pass to the other hand (see figure 7.7c). Exhale as you switch hands. This will automatically create an inhalation at the other movement points. Continue this continuous figure-eight pattern. Change direction and pass from back to front. KEY PRINCIPLES As you pass the kettlebell between the legs, maintain a neutral spine position and crease in the hips. Keep the kettlebell close to the body, being careful not to hit yourself with it.

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).

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.

Snatch. The kettlebell snatch is a total-body exercise with special emphasis on the entire posterior chain. It simultaneously develops strength, explosiveness, structural integrity, cardiorespiratory capacity, and virtually every attribute on the athletic continuum. There are six stages to the snatch: Inertia swing Acceleration pull with hip and trapezius Hand insertion deep into the handle Overhead lockout Direction change into the drop Grip change into the backswing To perform this exercise, with the kettlebell on the floor in front of you, load your hips and grip the kettlebell with your fingers as you would for the swing (see figure 7.21a). Swing the kettlebell back between your legs as you begin to stand, further loading the hips (see figure 7.21b). As with the swing and clean, various thumb positions can be used in the downswing and upswing portion of the snatch. The most common is to rotate the thumb back at the end of the downswing and transition to a 45-degree angle (thumb up) at the beginning of the acceleration pull. Keep your arm connected to your body and extend your knees and hips, allowing the inertia of the kettlebell to pull your arm forward (figure 7.21c). Just as the arm begins to separate from the body, accelerate the kettlebell vertically as fast as you can by rapidly pulling with the hip, followed by a shrug of the trapezius. If you are snatching with your right hand, push forcefully with your left leg, pull back your right hip, and shrug with your right trapezius (see figure 7.21d). As the kettlebell is accelerating upward, release your fingers and insert your palm deeply into the handle (see figure 7.21e). Allow the momentum to carry the kettlebell all the way to the top and lock out your arm in the fully extended elbow position (see figure 7.21f). This overhead lockout position is identical to the overhead position in the push or push press (thumb facing back, no or minimal rotation). To drop the kettlebell back down, first shift your weight to the opposite foot (if snatching with the right hand, shift to the left foot) and lean your upper body back (see figure 7.21g). Keep your hips and torso extended maximally and let your triceps connect to your torso. Finish the downswing by changing grips and pulling your hand back to catch the handle with your fingers (see figure 7.21h), and tighten the fingers as you follow the kettlebell between your legs into the backswing (see figure 7.21i). Use the rhythmic motion to continue the snatch for the desired repetitions.

Run 400 meters at current 5K pace. Do 5 chin-ups. If a chin-up bar is not available, perform 12 biceps curls with dumbbells while standing on the right leg and then the left leg. Complete 36 abdominal crunches. Perform 15 squat thrusts with jumps (burpees). Do 15 push-ups. Complete 30 two-leg squats (body-weight squats). Run another 400 meters at 5K tempo. Do 12 squat and dumbbell presses. Complete 10 feet-elevated push-ups. Perform 36 low-back extensions. Do 15 bench dips. Complete 15 lunge squats with each leg. Run another 400 meters at 5K pace. Repeat steps 2 through 13 to complete two circuits in all; then cool down with about 2 miles (3.2 km) of light jogging, followed by thorough stretching and exercises to build core strength.

Crooking a finger, she beckoned him. Crawl back in bed and try to keep his mind off sinking his hard cock into her sweetness, or take a really cold fucking shower— while giving himself a hand job to better help him keep his promise to her of not claiming her before she was ready. He chose pure torture. He crawled back into bed with her. Was the “Eep,” that escaped him as the touch of her burrowing against him very manly? No, and neither was his feline very supportive considering it did a flop and stuck its legs in the air, lolled its tongue, and pretended it was cartoon dead. Very fucking funny. But true. It might kill him having her spooned so close, and him promising to not claim her. Yet, how could he refuse her when she said, “Will you sleep with me and keep the nightmares away?” He uttered a mournful second “Eep” as her buttocks fitted against his groin, but he used the torture as a strengthening exercise all the while thinking, my woman, mine, as he held her in his arms.

He pushed to his feet, wobbly, still adjusting to his new center of gravity. He gingerly moved one forepaw, then the next, one rear paw, then the other. He picked up the pace, but still slow as he circled the clearing. A snort, like he'd figured it out, and he broke into a lope, stumbled and plowed muzzle-first into the undergrowth. I stifled a laugh, but not very well. and he glowered at me. "Forget running. A nice, leisurely stroll might be more your speed." He snorted and turned fast. When I fell back, he gave a growling chuckle. "Still can't resist throwing your weight around, can you?" He lunged again. This time I stood my ground and he checked his leap at the last second...and toppled sideways. I didn't hide my laugh that time. He twisted fast, grabbed my pajama leg and wrenched, and down I went. "Bully." He growled a chuckle. I fingered an imaginary tear in my pant leg. "Great. I finally get some pj's and you rip them." He walked over for a better look. I tried to grab his foreleg, but he darted out of my reach and tore across the clearing.

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.

Bill Bradley (b. 1943) fell in love with the sport of basketball somewhere around the age of ten. He had one advantage over his peers—he was tall for his age. But beyond that, he had no real natural gift for the game. He was slow and gawky, and could not jump very high. None of the aspects of the game came easily to him. He would have to compensate for all of his inadequacies through sheer practice. And so he proceeded to devise one of the most rigorous and efficient training routines in the history of sports. Managing to get his hands on the keys to the high school gym, he created for himself a schedule—three and a half hours of practice after school and on Sundays, eight hours every Saturday, and three hours a day during the summer. Over the years, he would keep rigidly to this schedule. In the gym, he would put ten-pound weights in his shoes to strengthen his legs and give him more spring to his jump. His greatest weaknesses, he decided, were his dribbling and his overall slowness. He would have to work on these and also transform himself into a superior passer to make up for his lack of speed. For this purpose, he devised various exercises. He wore eyeglass frames with pieces of cardboard taped to the bottom, so he could not see the basketball while he practiced dribbling. This would train him to always look around him rather than at the ball—a key skill in passing. He set up chairs on the court to act as opponents. He would dribble around them, back and forth, for hours, until he could glide past them, quickly changing direction. He spent hours at both of these exercises, well past any feelings of boredom or pain. Walking down the main street of his hometown in Missouri, he would keep his eyes focused straight ahead and try to notice the goods in the store windows, on either side, without turning his head. He worked on this endlessly, developing his peripheral vision so he could see more of the court. In his room at home, he practiced pivot moves and fakes well into the night—such skills that would also help him compensate for his lack of speed. Bradley put all of his creative energy into coming up with novel and effective ways of practicing. One time his family traveled to Europe via transatlantic ship. Finally, they thought, he would give his training regimen a break—there was really no place to practice on board. But below deck and running the length of the ship were two corridors, 900 feet long and quite narrow—just enough room for two passengers. This was the perfect location to practice dribbling at top speed while maintaining perfect ball control. To make it even harder, he decided to wear special eyeglasses that narrowed his vision. For hours every day he dribbled up one side and down the other, until the voyage was done. Working this way over the years, Bradley slowly transformed himself into one of the biggest stars in basketball—first as an All-American at Princeton University and then as a professional with the New York Knicks. Fans were in awe of his ability to make the most astounding passes, as if he had eyes on the back and sides of his head—not to mention his dribbling prowess, his incredible arsenal of fakes and pivots, and his complete gracefulness on the court. Little did they know that such apparent ease was the result of so many hours of intense practice over so many years.

I could feel my legs folding and unfolding like powerful scissors, pushing against the very power that was trying to hold me back. I had to maintain control of myself, not allow the sea to intimidate me. If this was a binding exercise then the sea and I would be firm friends, but I couldn’t allow it to be my equal. I screamed out aloud, ‘I will not be beaten, you bastard!’ Then I wondered how many people this sea had claimed as its own, how many were recovered dead and how many survived the hidden brutality?

The cute brunette—and damn, was she cute!— turned her back on the covered painting as she changed, which gave him a perfect view. Sweet, pert breasts, as yet defiant of gravity and not weighed down with the responsibility of childbirth. Strong limbs, long legs, a flat stomach rippled with the subtle evidence of running and other exercise. And she shaved. Most college kids her age did, he’d come to learn. That didn’t do it for Sitterson,

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