Movement Exercise Quotes

Exercises are like prose, whereas yoga is the poetry of movements. Once you understand the grammar of yoga; you can write your poetry of movements.

Exercises are like prose, whereas yoga is the poetry of movements.

...it's my hypothesis that the individual is not a pre-given entity which is seized on by the exercise of power. The individual, with his identity and characteristics, is the product of a relation of power exercised over bodies, multiplicities, movements, desires, forces.

The only freedom that is of enduring importance is the freedom of intelligence, that is to say, freedom of observation and of judgment, exercised in behalf of purposes that are intrinsically worth while. The commonest mistake made about freedom is, I think, to identify it with freedom of movement, or, with the external or physical side of activity.

Consider meditation, exercise, and forgiveness to bring your impulses, emotions, and movements under your control.

...there was practically one handwriting common to the whole school when it came to writing lines. It resembled the movements of a fly that had fallen into an ink-pot, and subsequently taken a little brisk exercise on a sheet of foolscap by way of restoring the circulation.

Zane let his head loll back and lifted one hand to gently prod his split lip. "Ow." "Whine about it. It'll make it better," Ty offered as he stood in front of his locker, his back to Zane, and unwrapped the tape from his hands with jerky, irritated movements. "Bite me," Zane muttered as he dug into his locker for a towel before starting in on the tape on his own hands. He spared an evil glance for Ty. "Teaching me to advance in a fight is a bad idea." "Teaching you to fight at all is an exercise in futility," Ty responded in a matter-of-fact tone. "Luckily for you, I enjoy things like banging my head against a wall." "I enjoy banging your head against a wall too," Zane replied as he tossed the balled-up tape at a nearby trash can. He let a small smile quirk his lips as he sat on the bench to unlace his shoes. "Shut up," Ty grunted at him. But even though his back was still turned to him, Zane could hear the smile in his voice. "And cut it out with the damn cat jokes, huh? They're starting to catch on." "Fine, fine. No reason to get catty about it," Zane told his partner with a barely concealed grin. "A for effort," Ty conceded charitably.

Slower, it turns out, often means better - better health, better work, better business, better family life, better exercise, better cuisine and better sex.

When the conservative looks upon a democratic movement from below, this (and the exercise of agency) is what he sees: a terrible disturbance in the private life of power.

By showing that exercise sparks the master molecule of the learning process, Cotman nailed down a direct biological connection between movement and cognitive function.

I believe that we carry within us a divinely inspired moral imperative to love ... We have within us the ability to change for the better and to find dignity as individuals rather than as drones in one mass movement or another. We have the ability to love, the need to be loved, and the willingness to put our own lives on the line to protect those we love, and it is in these aspects of ourselves that we can glimpse the face of God; and through the exercise of these qualities, we come to a Godlike state.

WHILE MUSIC alone can unlock people with parkinsonism, and movement or exercise of any kind is also beneficial, an ideal combination of music and movement is provided by dance (and dancing with a partner, or in a social setting, brings to bear other therapeutic dimensions).

The ideal holiday for the truly active man is one doing nothing in beautiful surroundings . . . and the ideal exercise for this best form of leisure is the old, natural, spontaneous movement of the body -- the walk.

A movement which is confined to philosophers and honest men can never exercise any real political influence.

It may be inferred again that the present movement for women’s rights will certainly prevail from the history of its only opponent, Northern conservatism. This [Northern conservatism] is a party which never conserves anything. Its history has been that it demurs to each aggression of the progressive party, and aims to save its credit by a respectable amount of growling, but always acquiesces at last in the innovation. What was the resisted novelty of yesterday is today one of the accepted principles of conservatism; it is now conservative only in affecting to resist the next innovation, which will tomorrow be forced upon its timidity and will be succeeded by some third revolution; to be denounced and then adopted in its turn. American conservatism is merely the shadow that follows Radicalism as it moves forward towards perdition. It remains behind it, but never retards it, and always advances near its leader. This pretended salt hath utterly lost its savor: wherewith shall it be salted? Its impotency is not hard, indeed, to explain. It is worthless because it is the conservatism of expediency only, and not of sturdy principle. It intends to risk nothing serious for the sake of the truth, and has no idea of being guilty of the folly of martyrdom. It always when about to enter a protest very blandly informs the wild beast whose path it essays to stop, that its “bark is worse than its bite,” and that it only means to save its manners by enacting its decent role of resistance: The only practical purpose which it now subserves in American politics is to give enough exercise to Radicalism to keep it “in wind,” and to prevent its becoming pursy and lazy, from having nothing to whip.

You do not need to do many different exercises to get strong - you need to get strong on a very few important exercises, movements that train the whole body as a system, not as a collection of separate body parts. The problem with the programs advocated by all the national exercise organizations is that they fail to recognize this basic principle: the body best adapts as a whole organism to stress applied to the whole organism. The more stress that can be applied to as much of the body at one time as possible, the more effective and productive the adaptation will be.

Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. - Plato

Warning: Before beginning an program of physical inactivity, consult your doctor. Sedentary living is abnormal and dangerous to your health.

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.

I do a squat to demonstrate. Generally I do squats with weight – lots of it – but since the most physical exercise Chloe seems accustomed to is running her mouth. I figure I’d better start at the beginning. The very beginning. “Okay?” I say, doing another since she didn’t mimic my motion the second time. She watches my movement in the mirror. “One more time,” she says. I comply, and then mutter a string of curses because Chloe Bellamy has just reached out in the middle of a busy gym and patted my ass. “Very nice,” she says, sounding surprised. “Chloe!” She shrugs. “You just got so upset when I was ogling that other guy instead of you, so I wanted to make you feel good.

How to Climb a Mountain Make no mistake. This will be an exercise in staying vertical. Yes, there will be a view, later, a wide swath of open sky, but in the meantime: tree and stone. If you're lucky, a hawk will coast overhead, scanning the forest floor. If you're lucky, a set of wildflowers will keep you cheerful. Mostly, though, a steady sweat, your heart fluttering indelicately, a solid ache perforating your calves. This is called work, what you will come to know, eventually and simply, as movement, as all the evidence you need to make your way. Forget where you were. That story is no longer true. Level your gaze to the trail you're on, and even the dark won't stop you.

A movement which is confined to philosophers and honest men can never exercise any real political influence: there are too few of them. Until a movement shows itself capable of spreading among brigands, it can never hope for a political majority.

The very best way to make a change toward getting the life you want is by putting yourself into physical action. Believe it or not, every goal that you have for your life begins in your body. Exercise and physical movement have a way of reorganizing your cells.

Juggling and balancing effectively required that we make clear, legacy-driven choices about what we're trying to keep in the air and how we sequence our movements down the beam. Because the ultimate grade in life is not based on how far and fast we've walked the beam or how many things we’ve juggled—it’s based on how much we've enjoyed the exercise.

Movement is the Best Medicine

Nature appears to act directly upon our autonomic systems, calming us, but it also works indirectly, through facilitating social contact and through encouraging exercise and physical movement. (p,166)

Women, even the most oppressed among us, do exercise power. These powers can be used to advance feminist struggle. Forms of power held by exploited and oppressed groups are described in Elizabeth Janeway's important work Powers of the Weak. One of the most significant forms of power held by the weak is "the refusal to accept the definition of oneself that is put forward by the powerful". Janeway call this the "ordered use of the power to disbelieve". She explains: It is true that one may not have a coherent self-definition to set against the status assigned by the established social mythology, and that is not necessary for dissent. By disbelieving, one will be led toward doubting prescribed codes of behaviour, and as one begins to act in ways that can deviate from the norm in any degree, it becomes clear that in fact there is not just one right way to handle or understand events. Women need to know that they can reject the powerful's definition of their reality --- that they can do so even if they are poor, exploited, or trapped in oppressive circumstances. They need to know that the exercise of this basic personal power is an act of resistance and strength. Many poor and exploited women, especially non-white women, would have been unable to develop positive self-concepts if they had not exercised their power to reject the powerful's definition of their reality. Much feminist thought reflects women's acceptance of the definition of femaleness put forth by the powerful. Even though women organizing and participating in feminist movement were in no way passive, unassertive, or unable to make decisions, they perpetuated the idea that these characteristics were typical female traits, a perspective that mirrored male supremacist interpretation of women's reality. They did not distinguish between the passive role many women assume in relation to male peers and/or male authority figures, and the assertive, even domineering, roles they assume in relation to one another, to children, or to those individuals, female or male, who have lower social status, who they see as inferiors, This is only one example of the way in which feminist activists did not break with the simplistic view of women's reality s it was defined by powerful me. If they had exercised the power to disbelieve, they would have insisted upon pointing out the complex nature of women's experience, deconstructing the notion that women are necessarily passive or unassertive.

While the rest of the world roars on, a large and growing minority is choosing not to do everything at full-throttle. In every human endeavour you can think of, from sex, work and exercise to food, medicine and urban design, these rebels are doing the unthinkable - they are making room for slowness. And the good news is that decelerating works.

Bodily agitation, then, is an enemy to the spirit. And by agitation I do not necessarily mean exercise or movement. There is all the difference in the world between agitation and work. Work occupies the body and the mind and is necessary for the health of the spirit. Work can help us to pray and be recollected if we work properly. Agitation, however, destroys the spiritual usefulness of work and even tends to frustrate its physical and social purpose. Agitation is the useless and ill-directed action of the body. It expresses the inner confusion of a soul without peace. Work brings peace to the soul that has a semblance of order and spiritual understanding. It helps the soul to focus upon its spiritual aims and to achieve them. But the whole reason for agitation is to hide the soul from itself, to camouflage its interior conflicts and their purposelessness, and to induce a false feeling that 'we are getting somewhere'.

The themes that exercised the minds of survivor movements and their allies within the health and welfare professions generated a political project: how to revolutionise medical and judicial approaches to injured adults and children, how to raise awareness so that other people didn’t have to suffer the same, and how to understand, and then challenge, offenders who so love what they do to children that they can and must shut their minds to the feelings of children who have put their trust in them. P4

Here, I could see, was choice matter on which the expert and art critic could exercise their knowledge and judgment. As I had neither, I made an experiment or two, and was able to inform the readers of the paper that if you walked briskly past the picture, winking both eyes as fast as possible, you really got a sort of impression of movement and activity, of ships and boats coming into the harbour and sailing out of it, of sails lowered and hoisted, of an uncertain background, now obscured, now left visible as a ship in full sail passed before it. It struck me that, in my hands, art criticism was in a fair way to become a popular sport.

My mom’s smile is genuine, A lilac beaming In the presence of her Sun. Indentions in the sand prove Time’s linear progression, Her hair yet unblighted, Carrying midnight’s consistency. Clear tracks fading as the Movement slips further In the past. Cheekbones High, soft, In summer’s hue, Hopeful. Each step’s unknown impact, A future looking back. My father’s strength: One whose Life is in his arms. Squinting past the camera, He rests upon a rock Like caramel corn half eaten, Just to the left Of man-made concrete convention Daylight’s eraser Removing color to his right. Dustin sits In my father’s lap, Open mouth of a drooling Big mouth bass; Muscle tone Of a well exercised Jelly fish, He looks at me Half aware; His wheelchair Perched at the edge Of parking lot gravel grafted Like a scar on nature’s beach, Opening to the ironic splendor Of a bitter tasting lake. I took the picture. Age 11. Capturing the pinnacle arc Of a son To my lilac Who Outlived him and weeps, Still. Their sky has staple holes – Maybe that’s how the Light Leaked out.

Movement is big medicine; it’s the signal to every cell in our bodies that no matter what kind of damage we’ve suffered, we’re ready to rebuild and move away from death and back toward life. Rest too long after an injury and your system powers down, preparing you for a peaceful exit. Fight your way back to your feet, however, and you trigger that magical ON switch that speeds healing hormones to everything you need to get stronger: your bones, brain, organs, ligaments, immune system, even the digestive bacteria in your belly, all get a molecular upgrade from exercise. For

If you move enough, your muscles change and grow. So does your mind. The brain initiates movement. But it is, in its turn, remade by movement. New cells are born; new vessels sprout. The same process operates body-­wide. No cell in your body is unaffected by motion. Your very DNA is changed.

It seems right now that all I’ve ever done in my life is making my way here to you.’ I could see that Rosie could not place the line from The Bridges of Madison County that had produced such a powerful emotional reaction on the plane. She looked confused. ‘Don, what are you…what have you done to yourself?’ ‘I’ve made some changes.’ ‘Big changes.’ ‘Whatever behavioural modifications you require from me are a trivial price to pay for having you as my partner.’ Rosie made a downwards movement with her hand, which I could not interpret. Then she looked around the room and I followed her eyes. Everyone was watching. Nick had stopped partway to our table. I realised that in my intensity I had raised my voice. I didn’t care. ‘You are the world’s most perfect woman. All other women are irrelevant. Permanently. No Botox or implants will be required. ‘I need a minute to think,’ she said. I automatically started the timer on my watch. Suddenly Rosie started laughing. I looked at her, understandably puzzled at this outburst in the middle of a critical life decision. ‘The watch,’ she said. ‘I say “I need a minute” and you start timing. Don is not dead. 'Don, you don’t feel love, do you?’ said Rosie. ‘You can’t really love me.’ ‘Gene diagnosed love.’ I knew now that he had been wrong. I had watched thirteen romantic movies and felt nothing. That was not strictly true. I had felt suspense, curiosity and amusement. But I had not for one moment felt engaged in the love between the protagonists. I had cried no tears for Meg Ryan or Meryl Streep or Deborah Kerr or Vivien Leigh or Julia Roberts. I could not lie about so important a matter. ‘According to your definition, no.’ Rosie looked extremely unhappy. The evening had turned into a disaster. 'I thought my behaviour would make you happy, and instead it’s made you sad.’ ‘I’m upset because you can’t love me. Okay?’ This was worse! She wanted me to love her. And I was incapable. Gene and Claudia offered me a lift home, but I did not want to continue the conversation. I started walking, then accelerated to a jog. It made sense to get home before it rained. It also made sense to exercise hard and put the restaurant behind me as quickly as possible. The new shoes were workable, but the coat and tie were uncomfortable even on a cold night. I pulled off the jacket, the item that had made me temporarily acceptable in a world to which I did not belong, and threw it in a rubbish bin. The tie followed. On an impulse I retrieved the Daphne from the jacket and carried it in my hand for the remainder of the journey. There was rain in the air and my face was wet as I reached the safety of my apartment.

I don't think it's a coincidence that so many people are drawn to communities where they can pursue physical challenges alongside others. It's a joy to watch people to exert themselves, face their fears and overcome their obstacles. (...) Sometimes you are the one crushing the goal and ringing the bell. Sometimes you get to be part of the crowd that hugs and cheers the person ringing the bell. And sometimes it's enough to simply immerse yourself in a space where such a joyful noise gets made.

I’d always admired Raihn’s skill as a warrior. He wielded a sword the way an artist wielded a paintbrush, each stroke an exercise in grace and beauty. Now, it awed me, the elegance of his instincts and movements, all these new angles of his brutality visible only as its target. Perhaps I could only appreciate every brushstroke of death once I was the canvas.

Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. —Plato

Primal Essential Movements—four of the most simple and effective exercises ever known to humankind: pushups, pullups, squats, and planks.

Music floods the mind, evoking moods, memories and sensations. The pulse compels the dancer to dive into a sparkling stream of motion and sensation.

Fear remained, a lurking thing, but movement and action and the exercise of the mind on the daily problems of existence pushed it into the background.

The BEACH Success System is a process to be used over and over again. It’s not a one-time exercise.

When you exercise, you provide a low-dose jolt to the brain’s reward centers.

What I have to offer is not a gadget or a pill, but it is a medicine and it's always at your fingertips. It's the medicine of movement.

To move is to live. To live is to move.

Those who connect more frequently with their needs and are in constant conversation with their own beings, they can establish a parameter of what kind of workout and effort must be applied, of what amount of energy disposed and to be utilized, it will serve many times as a thermometer for those who listen to their bodies needs and feel what the internal thermostat is saying.

When adults are randomly assigned to reduce their daily step count, 88 percent become more depressed. Within one week of becoming more sedentary, they report a 31 percent decline in life satisfaction. The average daily step count required to induce feelings of anxiety and depression and decrease satisfaction with life is 5,649. The typical American takes 4,774 steps per day. Across the globe, the average is 4,961.

…the understanding of any person is an exercise in genealogy. A man is not a static organism to be taken apart and analyzed and classified. A man is movement, motion, a continuum. There is no beginning to him. He runs through his ancestors, and the only beginning is the primal beginning of the single cell in the slime. The proper study of mankind is man, but man is an endless curve on the eternal graph paper, and who can see the whole curve?

I do not think the Socialist need make any sacrifice of essentials, but certainly he will have to make a great sacrifice of externals. It would help enormously, for instance, if the smell of crankishness which still clings to the Socialist movement could be dispelled. If only the sandals and the pistachio-coloured shirts could be put in a pile and burnt, and every vegetarian, teetotaller and creeping Jesus sent home to Welwyn Garden City to do his yoga exercises quietly!

Anyone who’s ever gone to the gym knows that the results aren’t immediate. You don’t spend thirty minutes on the treadmill and look like a new person. But that doesn’t mean what you’re doing isn’t working. You’re making progress. With each exercise, each step, each movement, each action, you get a little better, a little closer. Until one day you look in the mirror and think, “Wow!” It’s the same thing with your business or your health, or your career or your relationships. Even when you don’t see anything happening, it is. Even when you’re not quite hitting the mark, you’re making progress. Until one day you look at your bank balance or your new job or your children or your new house and think, “Wow!” That’s why you have to keep going. Relentlessly.

Remarkably, those small moments of movement can add up to more than two thousand calories a week, which just so happens to be what those overfed study subjects started burning up and about what you’d get from the hour-a-day exercise recommended for weight loss.

Insofar as we have freedoms, it’s not because some great wise Founding Fathers granted them to us. It’s because people like us insisted on exercising those freedoms—by doing exactly what we’re doing here—before anyone was willing to acknowledge that they had them.

Movement is big medicine; it’s the signal to every cell in our bodies that no matter what kind of damage we’ve suffered, we’re ready to rebuild and move away from death and back toward life. Rest too long after an injury and your system powers down, preparing you for a peaceful exit. Fight your way back to your feet, however, and you trigger that magical ON switch that speeds healing hormones to everything you need to get stronger: your bones, brain, organs, ligaments, immune system, even the digestive bacteria in your belly, all get a molecular upgrade from exercise.

Primal Essential Movements—four of the most simple and effective exercises ever known to humankind: pushups, pullups, squats, and planks. Collectively, these exercises work all the muscles in your body and promote functional fitness for a broad application of athletic and daily life activities.

Brain development studies have shown that a traumatized brain is impaired in its ability to focus on language or verbal content. Instead, it tends to focus on processing nonverbal danger cues—body movements, facial expressions, and tone of voice—as it searches for information about danger and threat.

Only through our adherence to nonviolence— which also means love in its strong and commanding sense —will the fear in the white community be mitigated. A guilt-ridden white minority fears that if the Negro attains power, he will without restraint or pity act to revenge the accumulated injustices and brutality of the years. The Negro must show that the white man has nothing to fear, for the Negro is willing to forgive. A mass movement exercising nonviolence and demonstrating power under discipline should convince the white community that as such a movement attained strength, its power would be used creatively and not for revenge.

The talented woman… must have, besides their talent, an unusual energy which drives them… to exercise their own powers. Like talented men, they are single-minded creatures, and they cannot sink into idleness, nor fritter away life and time, nor endure discontent. They possess that rarest gift, integrity of purpose.… Such women sacrifice, without knowing they do, what many other women hold dear—amusement, society, play of one kind or another—to choose solitude and profound thinking and feeling, and at last final expression. “To what end?” another woman might ask. To the end, perhaps… of art—art which has lifted us out of mental and spiritual savagery.51

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.

These inner movements not only produce corresponding outer movements: this is the law which operates beneath all physical appearances. He who practices these exercises of bilocation will develop unusual powers of concentration and quiescence and will inevitably achieve waking consciousness on the inner and dimensionally larger world.

Capital’s interests lie in paying the worker as little as possible and in preventing him from exercising control over the process of production, while the worker wants to be paid as much as possible and to exercise greater control over production. This simple structural antagonism is the basis for the whole history of the labor movement, the continual confrontations, the unions and union-busting, the private armies deployed to break up strikes, the government suppression of labor parties, the revolutionary social movements, the constant and pervasive stream of business propaganda, and the periodic bursts of cooperative economic activity among the ranks of labor. At the same time, the vicissitudes of the capitalist economy leave many people unemployed at any given time, unable to find work because their skills and needs are not valued or because of insufficient investment in their geographical or professional area, or because of outsourcing to countries where labor is cheaper, or for other reasons.

This is not just an academic exercise, since one day we may have to alter and enhance our bodies using cybernetics or even change our genetic makeup in order to survive in hostile exoplanetary environments. Transhumanism, instead of being a branch of science fiction or a fringe movement, may become an essential part of our very existence.

The Liver needs movement!! Nothing will move your stagnation like exercise. Regulate sleep, with a goal of being asleep before the Wood (Liver-Gall Baldder) hours begin at 11 p.m., and no late night eating or overeating as this burdens the Liver’s patent flow of Qi and contributes to stagnation of energy. We know that the emotions associated

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?

A sedentary lifestyle—too much time spent on couches or at desks and not enough movement—is the most common trigger for muscular atrophy. When we move our muscles as little as possible, with a sedentary lifestyle, we turn down our furnaces and literally cause our muscles to atrophy. When the cells atrophy, we feel even more tired because we have fewer mitochondria generating ATP. A vicious circle begins: less energy leading to less movement, which leads to less energy, which leads to less movement. Atrophy from a sedentary lifestyle leads to weight gain, loss of energy, and chronic aches and pains. But atrophy can be easily prevented, stopped, and even reversed with daily gentle full-body exercise.

Similarly, the dollar, human rights and the United States of America exist in the shared imagination of billions, and no single individual can threaten their existence. If I alone were to stop believing in the dollar, in human rights, or in the United States, it wouldn’t much matter. These imagined orders are inter-subjective, so in order to change them we must simultaneously change the consciousness of billions of people, which is not easy. A change of such magnitude can be accomplished only with the help of a complex organisation, such as a political party, an ideological movement, or a religious cult. However, in order to establish such complex organisations, it’s necessary to convince many strangers to cooperate with one another. And this will happen only if these strangers believe in some shared myths. It follows that in order to change an existing imagined order, we must first believe in an alternative imagined order. In order to dismantle Peugeot, for example, we need to imagine something more powerful, such as the French legal system. In order to dismantle the French legal system we need to imagine something even more powerful, such as the French state. And if we would like to dismantle that too, we will have to imagine something yet more powerful. There is no way out of the imagined order. When we break down our prison walls and run towards freedom, we are in fact running into the more spacious exercise yard of a bigger prison.

But to me, the argument is just semantics, an exercise in mental masturbation. True, Degas painted neither plein air nor spontaneously, but he had his own way of bringing his impressions into the heart of the viewer: his focus on the movement of racehorses and ballet dancers, his depiction of the ordinary milliner or washer woman or bather, caught in a complete lack of self-consciousness.

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.

Movement offers us pleasure, identity, belonging and hope. It puts us in places that are good for us, whether that's outdoors in nature, in an environment that challenges us, or with a supportive community. It allows us to redefine ourselves and reimagine what is possible. It makes social connection easier and self-transcendence possible. Each of these benefits can be realized through other means. There are multiple paths to discovery and many ways to build community. Happiness can be found in any number of roles and pastimes; solace can be taken in poetry, prayer or art. Exercise need not replace any of these other sources of meaning and joy. Yet physical activity stands out in its ability to fulfill so many human needs, and that makes it worth considering as a fundamentally valuable endeavour. It is as if what is good in us is most easily activated or accessed through movement. As rower Kimberley Sogge put it, when she described to me why the Head of the Charles Regatta was such a peak experience, "The highest spirit of humanity gets to come out." Ethicist Sigmund Loland came to a similar conclusion, declaring that an exercise pill would be a poor substitute for physical activity. As he wrote, "Rejecting exercise means rejecting significant experiences of being human.

In the future, the churches will focus less on gaining political control of the levers of power and more on subverting power and the systems through which it is exercised, holding the powerful to account and shaping the contexts in which they operate. Drawing on the idea of 'the powers' that lie behind systems, institutions, and governments, the church will involve itself in identifying, examining, and exposing the 'idols' of the political system.

Hockey is a sport that rewards repetition. The same exercises, the same movements, until a player’s responses become instinctive, branded into his marrow. The puck doesn’t just glide, it bounces as well, so acceleration is more important than maximum speed, hand-eye coordination more important than strength. The ice judges you by your ability to change direction and thought quicker than anyone else—that’s what separates the best players from the rest.

This matter of being able to establish Barbara’s whereabouts for a specific number of hours brought at least limited relief from agonies of ignorance as to what her movements might be, with consequent inability to exercise control over her in however slight a degree; for love of that sort—the sort where the sensual element has been reduced to a minimum—must after all, largely if not entirely, resolve itself to the exercise of power: a fact of which Barbara was, of course, more aware than I.

As for the vice of lust - aside from what it means for spiritual persons to fall into this vice, since my intent is to treat of the imperfections that have to be purged by means of the dark night - spiritual persons have numerous imperfections, many of which can be called spiritual lust, not because the lust is spiritual but because it proceeds from spiritual things. It happens frequently that in a person's spiritual exercises themselves, without the person being able to avoid it, impure movements will be experienced in the sensory part of the soul, and even sometimes when the spirit is deep in prayer or when receiving the sacraments of Penance or the Eucharist. These impure feelings arise from any of three causes outside one's control. First, they often proceed from the pleasure human nature finds in spiritual exercises. Since both the spiritual and the sensory part of the soul receive gratification from that refreshment, each part experiences delight according to its own nature and properties. The spirit, the superior part of the soul, experiences renewal and satisfaction in God; and the sense, the lower part, feels sensory gratification and delight because it is ignorant of how to get anything else, and hence takes whatever is nearest, which is the impure sensory satisfaction. It may happen that while a soul is with God in deep spiritual prayer, it will conversely passively experience sensual rebellions, movements, and acts in the senses, not without its own great displeasure. This frequently happens at the time of Communion. Since the soul receives joy and gladness in this act of love - for the Lord grants the grace and gives himself for this reason - the sensory part also takes its share, as we said, according to its mode. Since, after all, these two parts form one individual, each one usually shares according to its mode in what the other receives. As the Philosopher says: Whatever is received, is received according to the mode of the receiver. Because in the initial stages of the spiritual life, and even more advanced ones, the sensory part of the soul is imperfect, God's spirit is frequently received in this sensory part with this same imperfection. Once the sensory part is reformed through the purgation of the dark night, it no longer has these infirmities. Then the spiritual part of the soul, rather than the sensory part, receives God's Spirit, and the soul thus receives everything according to the mode of the Spirit.

On a few occasions in his own books, Thomas [Mann] thought, he had risen above the ordinary world from which the work emerged. The death of Hanno in -Buddenbrooks-, for example, or the quality of the desire described in -Death in Venice-, or the séance scenes in -The Magic Mountain.- Maybe in other parts of other books too. But he did not think so.He had let dry humor and social settings dominate his writing; he was afraid of what might take over if he did not exercise caution and control. He could imagine decency, but that was hardly a virtue in a time that had grown sinister. He could imagine humanism, but that made no difference in a time that exalted the will of the crowd. He could imagine a frail intelligence, but that meant little in a time that honored brute strength. As the slow movement [of Beethoven's String Quartet, op. 132] came gravely to an end, he realized that, if he could summon the courage, he would have to entertain evil in a book, he would have to open the door to what was darkly outside his own comprehension.

The apparatus of corrective penality acts in a quite different way. The point of application of the penality is not the representation, but the body, time, everyday gestures and activities; the soul, too, but in so far as it is the seat of habits. The body and the soul, as principles of behaviour, from the element that is now proposed for punitive intervention. Rather than on an art of representations, this punitive intervention must rest on studied manipulation of the individual:'I have no more doubt of every crime having its cure in moral and physical influence...'; so, in order to decide on punishments, one 'will require some knowledge of the principles of sensations, and of the sympathies which occur in the nervous system'. As for the instruments used, these are no longer complexes of representation, reinforced and circulated, but forms of coercion, schemata of constraint, applied and repeated. Exercises, not signs: time-tables, compulsory movements, regular activities, solitary meditation, work in common, silence, application, respect, good habits. And, ultimately, what one is trying to restore in this technique of correction is not so much the juridical subject, who is caught up in the fundamental interests of the social pact, but the obedient subject, the individual subjected to habits, rules, orders, an authority that is exercised continually around him and upon him, and which he must allow to function automatically in him. There are two quite distinct ways, therefore, of reacting to the offence: one may restore the juridical subject of the social pact, or shape an obedient subject, according to the general and detailed form of some power.

The world simply appears out of control. Too often, however, such problems seem insoluble because of how they are managed -- with ideological, top-down, oligarchic, militaristic management styles. If we tried to consciously control our bodies, we would die, just as the planet is dying. We don't manage our bodies because we cannot. We can, however, protect, nurture, listen to, and tend to them with food, sleep, prayer, friendship, laughter, and exercise. And that is all the planet asks from us: allies, rest, nurturance, respect, celebration, collaboration, and engagement.

Well, I think that we constantly have to make connections. So that when we are engaged in the struggle against racist violence, in relation to Ferguson, Michael Brown, and New York, Eric Garner, we can’t forget the connections with Palestine. So in many ways I think we have to engage in an exercise of intersectionality. Of always foregrounding those connections so that people remember that nothing happens in isolation. That when we see the police repressing protests in Ferguson we also have to think about the Israeli police and the Israeli army repressing protests in occupied Palestine.

Rest too long after an injury and your system powers down, preparing you for a peaceful exit. Fight your way back to your feet, however, and you trigger that magical ON switch that speeds healing hormones to everything you need to get stronger: your bones, brain, organs, ligaments, immune system, even the digestive bacteria in your belly, all get a molecular upgrade from exercise. For that, you can thank your hunter-gatherer ancestors, who evolved to stay alive by staying on the move. Today, movement-as-medicine is a biological truth for survivors of cancer, surgery, strokes, heart attacks, diabetes, brain injuries, depression, you name it.

He [Aldo Leopold] recognized that industrial-age tools were incompatible with truly wild country - that roads eventually brought with them streams of tourists and settlers, hotels and gas stations, summer homes and cabins, and a diminishment of land health. He sort of invented the concept of wilderness as we now understand it in America: a stretch of country without roads, where all human movement must happen on foot or horseback. He understood that to keep a little remnant of our continent wild, we had no choice but to exercise restraint. I think it's one of the best ideas our culture ever had, not to mention our best hope for preserving the full diversity of nonhuman life in a few functioning ecosystems.

She was wearing a sleeveless smock, blue with little pale red flowers on it. Her shoulder-length, ash-blond hair was fastened with a clip at the back of her neck. Her bare arms were pale. Her gestures of lifting the iron, using it, setting it down again, and then folding and putting away the laundry were an exercise in slow concentration, as were her movements as she bent over and then straightened up again. Her face as it was then has been overlaid in my memory by the faces she had later. If I see her in my mind’s eye as she was then, she doesn’t have a face at all, and I have to reconstruct it. High forehead, high cheekbones, pale blue eyes, full lips that formed a perfect curve without any indentation, square chin. A broad-planed, strong, womanly face. I know that I found it beautiful. But I cannot recapture its beauty.

Remapping occurs regularly throughout the brain in the absence of injury. My favorite examples concern musicians, who have larger auditory cortical representation of musical sounds than do nonmusicians, particularly for the sound of their own instrument, as well as for detecting pitch in speech; the younger the person begins being a musician, the stronger the remapping.15 Such remapping does not require decades of practice, as shown in beautiful work by Alvaro Pascual-Leone at Harvard.16 Nonmusician volunteers learned a five-finger exercise on the piano, which they practiced for two hours a day. Within a few days the amount of motor cortex devoted to the movement of that hand expanded, but the expansion lasted less than a day without further practice. This expansion was probably “Hebbian” in nature, meaning preexisting connections transiently strengthened after repeated use.

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

With extraordinary bravery, civil rights leaders, activists, and progressive clergy launched boycotts, marches, and sit-ins protesting the Jim Crow system. They endured fire hoses, police dogs, bombings, and beatings by white mobs, as well as by the police. Once again, federal troops were sent to the South to provide protection for blacks attempting to exercise their civil rights, and the violent reaction of white racists was met with horror in the North. The dramatic high point of the Civil Rights Movement occurred in 1963. The Southern struggle had grown from a modest group of black students demonstrating peacefully at one lunch counter to the largest mass movement for racial reform and civil rights in the twentieth century. Between autumn 1961 and the spring of 1963, twenty thousand men, women, and children had been arrested. In 1963 alone, another fifteen thousand were imprisoned, and one thousand desegregation protests occurred across the region, in more than one hundred cities.32

Z[If any one says that the outward world is so constituted that one cannot resist it, let him study his own feelings and movements, and see whether there are not some plausible motives to account for his approval and assent, and the inclination of his reason to a particular object. To take an illustration, suppose a man to have made up his mind to exercise self-control and refrain from sexual intercourse, and then let a woman come upon the scene and solicit him to act contrary to his resolution; she is not cause sufficient to make him break his resolution. It is just because he likes the luxury and softness of the pleasure, and is unwilling to resist it, or stand firm in his determination, that he indulges in the licentious practice. On the contrary, the same thing may happen to a man of greater knowledge and better disciplined; he will not escape the sensations and incitements; but his reason, inasmuch as it is strengthened and nourished by exercise, and has firm convictions on the side of virtue, or is near to having them, stops the excitements short and gradually weakens the lust.

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.

Most of the machinery of modern language is labour-saving machinery; and it saves mental labour very much more than it ought. Scientific phrases are used like scientific wheels and piston-rods to make swifter and smoother yet the path of the comfortable. Long words go rattling by us like long railway trains. We know they are carrying thousands who are too tired or too indolent to walk and think for themselves. It is a good exercise to try for once in a way to express any opinion one holds in words of one syllable. If you say “The social utility of the indeterminate sentence is recognized by all criminologists as a part of our sociological evolution towards a more humane and scientific view of punishment,” you can go on talking like that for hours with hardly a movement of the gray matter inside your skull. But if you begin “I wish Jones to go to gaol and Brown to say when Jones shall come out,” you will discover, with a thrill of horror, that you are obliged to think. The long words are not the hard words, it is the short words that are hard. There is much more metaphysical subtlety in the word “damn” than in the word “degeneration.

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

we have much to learn from the struggles in Alabama and Mississippi in the early 1960s. In the spring of 1963 the Southern Christian Leadership Conference led by Dr. King launched a “fill the jails” campaign to desegregate downtown department stores and schools in Birmingham. But few local blacks were coming forward. Black adults were afraid of losing their jobs, local black preachers were reluctant to accept the leadership of an “Outsider,” and city police commissioner Bull Connor had everyone intimidated. Facing a major defeat, King was persuaded by his aide, James Bevel, to allow any child old enough to belong to a church to march. So on D-day, May 2, before the eyes of the whole nation, thousands of schoolchildren, many of them first graders, joined the movement and were beaten, fire-hosed, attacked by police dogs, and herded off to jail in paddy wagons and school buses. The result was what has been called the “Children’s Miracle.” Inspired and shamed into action, thousands of adults rushed to join the movement. All over the country rallies were called to express outrage against Bull Connor’s brutality. Locally, the power structure was forced to desegregate lunch counters and dressing rooms in downtown stores, hire blacks to work downtown, and begin desegregating the schools. Nationally, the Kennedy administration, which had been trying not to alienate white Dixiecrat voters, was forced to begin drafting civil rights legislation as the only way to forestall more Birminghams. The next year as part of Mississippi Freedom Summer, activists created Freedom Schools because the existing school system (like ours today) had been organized to produce subjects, not citizens. People in the community, both children and adults, needed to be empowered to exercise their civil and voting rights. A mental revolution was needed. To bring it about, reading, writing, and speaking skills were taught through discussions of black history, the power structure, and building a movement. Everyone took this revolutionary civics course, then chose from more academic subjects such as algebra and chemistry. All over Mississippi, in church basements and parish halls, on shady lawns and in abandoned buildings, volunteer teachers empowered thousands of children and adults through this community curriculum. The Freedom Schools of 1964 demonstrated that when Education involves young people in making community changes that matter to them, when it gives meaning to their lives in the present instead of preparing them only to make a living in the future, young people begin to believe in themselves and to dream of the future.

You love the sea, don’t you, Captain?”“Yes, I love it! The sea is everything. It covers seven-tenths of the globe. Its breath is pure and healthy. It is an immense desert where a man is never alone, for he can feel life quivering all about him. The sea is only a receptacle for all the prodigious, supernatural things that exist inside it; it is only movement and love; it is the living infinite, as one of your poets has said. And in fact, Professor, it contains the three kingdoms of nature—mineral, vegetable and animal. This last is well represented by the four groups of zoophytes, by the three classes of articulata, by the five classes of mollusks, by three classes of vertebrates, mammals and reptiles, and those innumerable legions of fish, that infinite order of animals which includes more than thirteen thousand species, only one-tenth of which live in fresh water. The sea is a vast reservoir of nature. The world, so to speak, began with the sea, and who knows but that it will also end in the sea! There lies supreme tranquillity. The sea does not belong to tyrants. On its surface, they can still exercise their iniquitous rights, fighting, destroying one another and indulging in their other earthly horrors. But thirty feet below its surface their power ceases, their influence dies out and their domination disappears! Ah, Monsieur, one must live—live within the ocean! Only there can one be independent! Only there do I have no master! There I am free!

In terms of "quiet" bourgeois democracy two fundamental possibilities are open to the industrial worker: identification with the bourgeoisie, which holds a higher position in the social scale, or identification with his own social class, which produces its own anti-reactionary way of life. To pursue the first possibility means to envy the reactionary man, to imitate him, and, if the opportunity arises, to assimilate his habits of life. To pursue the second of these possibilities means to reject the reactionary man's ideologies and habits of life. Due to the simultaneous influence exercised by both social and class habits, these two possibilities are equally strong. The revolutionary movement also failed to appreciate the importance of the seemingly irrelevant everyday habits, indeed, very often turned them to bad account. The lower middle-class bedroom suite, which the "rabble" buys as soon as he has the means, even if he is otherwise revolutionary minded; the consequent suppression of the wife, even if he is a Communist; the "decent" suit of clothes for Sunday; "proper" dance steps and a thousand other "banalities," have an incomparably greater reactionary influence when repeated day after day than thousands of revolutionary rallies and leaflets can ever hope to counterbalance. Narrow conservative life exercises a continuous influence, penetrates every facet of everyday life; whereas factory work and revolutionary leaflets have only a brief effect.

This bio-power was without question an indispensable element in the development of capitalism; the latter would not have been possible without the controlled insertion of bodies into the machinery of production and the adjustment of the phenomena of population to economic processes. But this was not all it required; it also needed the growth of both these factors, their reinforcement as well as their availability and docility; it had to have methods of power capable of optimizing forces, aptitudes, and life in general without at the same time making them more difficult to govern. If the development of the great instruments of the state, as institutions of power, ensured the maintenance of production relations, the rudiments of anatomo- and bio-politics, created in the eighteenth century as techniques of power present at every level of the social body and utilized by very diverse institutions (the family and the army, schools and the police, individual medicine and the administration of collective bodies), operated in the sphere of economic processes, their development, and the forces working to sustain them. They also acted as factors of segregation and social hierarchization, exerting their influence on the respective forces of both these movements, guaranteeing relations of domination and effects of hegemony. The adjustment of the accumulation of men to that of capital, the joining of the growth of human groups to the expansion of productive forces and the differential allocation of profit, were made possible in part by the exercise of bio-power in its many forms and modes of application. The investment of the body, its valorization, and the distributive management of its forces were at the time indispensable.

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.

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

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.

GET MOVING People are often scared of the word exercise. We associate the word with pain, and we think of it as a chore. (And it can be--who likes going to the gym at 6 A.M.?) If that’s how you’re thinking, then you need to change your psychology. I don’t think of my body in terms of exercise; I think in terms of movement. Look at the actual word--I see it as “meant to move.” As human beings, going back to the beginning of civilization, we’ve had to move to survive. We had to throw spears to hunt, we had to prepare land to plant seeds, we had to gather firewood. Our bodies are hardwired to move. Not even TiVo can rewire those thousands of years of DNA. This isn’t a new idea, but it’s easy to forget: your body is connected to your mind and spirit. People say, “I’m miserable because I’m overweight” or “I’m overweight because I’m miserable,” but these two go hand in hand. I know when I drink to excess or put poisons in my body, the next day I’m not going to feel happy or inspired. The body is the vehicle that can help you reach your dreams. Keeping it moving, strong, and healthy paves the way to overall well-being. You can’t say you love yourself when you abuse yourself physically, and by not using your body, you’re abusing it. But here’s the first piece of good news: you don’t have to be in the gym to exercise. You just need to move--and keep moving. It can be anywhere, at any time. Sometimes I’ll do push-ups during a commercial break while watching TV. Sometimes I take a short walk, even around the block with my dog, just to break up my day. Your body wants to move; your body was created to move. You have to feed that. When you’re feeling miserable, your body is telling you to get on your feet. Moving makes you feel good. It helps you slay the demon of procrastination that lurks in the shadow of every human being. Most of us sleepwalk through life because we’re waiting for the perfect time, the perfect place, and the perfect opportunity to improve ourselves. Stop waiting. Start moving and keep moving.

John Bradshaw, in his best-seller Homecoming: Reclaiming and Championing Your Inner Child, details several of his imaginative techniques: asking forgiveness of your inner child, divorcing your parent and finding a new one, like Jesus, stroking your inner child, writing your childhood history. These techniques go by the name catharsis, that is, emotional engagement in past trauma-laden events. Catharsis is magnificent to experience and impressive to behold. Weeping, raging at parents long dead, hugging the wounded little boy who was once you, are all stirring. You have to be made of stone not to be moved to tears. For hours afterward, you may feel cleansed and at peace—perhaps for the first time in years. Awakening, beginning again, and new departures all beckon. Catharsis, as a therapeutic technique, has been around for more than a hundred years. It used to be a mainstay of psychoanalytic treatment, but no longer. Its main appeal is its afterglow. Its main drawback is that there is no evidence that it works. When you measure how much people like doing it, you hear high praise. When you measure whether anything changes, catharsis fares badly. Done well, it brings about short-term relief—like the afterglow of vigorous exercise. But once the glow dissipates, as it does in a few days, the real problems are still there: an alcoholic spouse, a hateful job, early-morning blues, panic attacks, a cocaine habit. There is no documentation that the catharsis techniques of the recovery movement help in any lasting way with chronic emotional problems. There is no evidence that they alter adult personality. And, strangely, catharsis about fictitious memories does about as well as catharsis about real memories. The inner-child advocates, having treated tens of thousands of suffering adults for years, have not seen fit to do any follow-ups. Because catharsis techniques are so superficially appealing, because they are so dependent on the charisma of the therapist, and because they have no known lasting value, my advice is “Let the buyer beware.

Driscoll preached a sermon called “Sex: A Study of the Good Bits of Song of Solomon,” which he followed up with a sermon series and an e-book, Porn-again Christian (2008). For Driscoll, the “good bits” amounted to a veritable sex manual. Translating from the Hebrew, he discovered that the woman in the passage was asking for manual stimulation of her clitoris. He assured women that if they thought they were “being dirty,” chances are their husbands were pretty happy. He issued the pronouncement that “all men are breast men. . . . It’s biblical,” as was a wife performing oral sex on her husband. Hearing an “Amen” from the men in his audience, he urged the ladies present to serve their husbands, to “love them well,” with oral sex. He advised one woman to go home and perform oral sex on her husband in Jesus’ name to get him to come to church. Handing out religious tracts was one thing, but there was a better way to bring about Christian revival. 13 Driscoll reveled in his ability to shock people, but it was a series of anonymous blog posts on his church’s online discussion board that laid bare the extent of his misogyny. In 2006, inspired by Braveheart, Driscoll adopted the pseudonym “William Wallace II” to express his unfiltered views. “I love to fight. It’s good to fight. Fighting is what we used to do before we all became pussified,” before America became a “pussified nation.” In that vein, he offered a scathing critique of the earlier iteration of the evangelical men’s movement, of the “pussified James Dobson knock-off crying Promise Keeping homoerotic worship . . .” where men hugged and cried “like damn junior high girls watching Dawson’s Creek.” Real men should steer clear. 14 For Driscoll, the problem went all the way back to the biblical Adam, a man who plunged humanity headlong into “hell/ feminism” by listening to his wife, “who thought Satan was a good theologian.” Failing to exercise “his delegated authority as king of the planet,” Adam was cursed, and “every man since has been pussified.” The result was a nation of men raised “by bitter penis envying burned feministed single mothers who make sure that Johnny grows up to be a very nice woman who sits down to pee.” Women served certain purposes, and not others. In one of his more infamous missives, Driscoll talked of God creating women to serve as penis “homes” for lonely penises. When a woman posted on the church’s discussion board, his response was swift: “I . . . do not answer to women. So, your questions will be ignored.” 15

And by the end of March one of them had already begun his journey. Twenty-two years old, an A.B. and LL.B. of Harvard, Francis Parkman was back from a winter trip to scenes in Pennsylvania and Ohio that would figure in his book and now he started with his cousin, Quincy Adams Shaw, for St. Louis. He was prepared to find it quite as alien to Beacon Hill as the Dakota lands beyond it, whither he was going. He was already an author (a poet and romancer), had already designed the great edifice his books were to build, and already suffered from the mysterious, composite illness that was to make his life a long torture. He hoped, in fact, that a summer on the prairies might relieve or even cure the malady that had impaired his eyes and, he feared, his heart and brain as well. He had done his best to cure it by systematic exercise, hard living in the White Mountains, and a regimen self-imposed in the code of his Puritan ancestors which would excuse no weakness. But more specifically Parkman was going west to study the Indians. He intended to write the history of the conflict between imperial Britain and imperial France, which was in great part a story of Indians. The Conspiracy of Pontiac had already taken shape in his mind; beyond it stretched out the aisles and transepts of what remains the most considerable achievement by an American historian. So he needed to see some uncorrupted Indians in their native state. It was Parkman’s fortune to witness and take part in one of the greatest national experiences, at the moment and site of its occurrence. It is our misfortune that he did not understand the smallest part of it. No other historian, not even Xenophon, has ever had so magnificent an opportunity: Parkman did not even know that it was there, and if his trip to the prairies produced one of the exuberant masterpieces of American literature, it ought instead to have produced a key work of American history. But the other half of his inheritance forbade. It was the Puritan virtues that held him to the ideal of labor and achievement and kept him faithful to his goal in spite of suffering all but unparalleled in literary history. And likewise it was the narrowness, prejudice, and mere snobbery of the Brahmins that insulated him from the coarse, crude folk who were the movement he traveled with, turned him shuddering away from them to rejoice in the ineffabilities of Beacon Hill, and denied our culture a study of the American empire at the moment of its birth. Much may rightly be regretted, therefore. But set it down also that, though the Brahmin was indifferent to Manifest Destiny, the Puritan took with him a quiet valor which has not been outmatched among literary folk or in the history of the West.

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

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

Every barbell exercise that involves the feet on the floor and a barbell supported by the body will be in its best balance, both during the movement and at lockout, when the bar is vertically plumb to the middle of the foot, as discussed earlier.