The Four Layers of Strength How to Become the Strongest Version of Yourself
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The Four Layers of Strength How to Become the Strongest Version of Yourself
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TM
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7
Before We Get Started
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10
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11
6,#& 5' in becoming the Strongest Version of Yourself!
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12
Chapter 1 Neuromuscular Strength
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Fibrous versus Fluid-Filled Muscle
K%% (4&+ 1,&26 +8&:7 "'*9 5*+=*%8(*9, &+ +(&%% 8 ;," ='5<'2,2( '. "'*9 +(9,26(4>
Myofibrillar vs. sarcoplasmic hypertrophy
-2 (4, +85, 38" (48( "'* 2,,: %&64( 1*%1+ (' 4892,++ ,%,=(9&=&(" &2 '9:,9 (' 6&0, "'* %&64(7 "'* 2,,: 5*+=%,+ (' 4892,++ (4, ,2,96" '. "'*9 2,90'*+ +"+(,5 82: 6,2,98(, .'9=,> -. "'* :'2c( 8%9,8:"7 "'* +4'*%: ;2'3 (48( (4,9, &+ 5'9, (482 '2, ("<, '. 5*+=%, 69'3(4>
irst ou a at all uff musls sintifi nam for t rot of ts musls is /%)&3G1%/7,& .2G*)')3G.2 is is r inrasd uid /%)&3G1%/7 lls fill t musl n "'* (98&2 %&;, 5'+( 1':"1*&%:,9+7 3&(4 4&64 0'%*5,7 %'3 '9 5':,98(, 3,&64(7 82: +4'9( 9,+( &2(,908%+` "'* 6,( +89='<%8+5&= 4"<,9(9'<4">
15
Z4&+ ("<, '. (98&2&26 3&%% 58;, "'* 69'3 %896,9 5*+=%,+7 1*( &( &+ 2'( 8+ ,..,=(&0, .'9 1*&%:&26 +(9,26(4> Z4, 9,8+'2 34" "'* 3&%% 8<<,89 1&66,9 1*( 9,58&2 9,%8(&0,%" 3,8; 3&(4 (4&+ +("%, '. (98&2&26 &+ aus ou a siml ausd t musl to rtain uid in atr ant d li musl firs an t tra siz of t musl ont l ou rodu mor for -. 3, *+, (4, %&64( 1*%1 828%'6" 868&27 +89='<%8+5&= 4"<,9(9'<4" &+ %&;, &2=9,8+&26 (4, +&F, '. (4, lass ul tis ont rodu mor ltriit as oosd to inrasin t siz of t filamnt X(4, <89( (48( 6%'3+Y7 34&=4 8%%'3 (4, 1*%1 (' 482:%, 5'9, ,%,=(9&=&("> -2 (4, +85, 38"7 &2 '9:,9 .'9 "'*9 5*+=%,+ (' 6,2,98(, 5'9, .'9=,7 "'*9 1':" 5*+( 8:: (&2" %&((%, filamnts alld mofibrils7 (' ,8=4 723&2'* or musl ll ofirils ar a art of t musl =,%%7 +' 34,2 (4," 1,='5, +(&5*%8(,: 1" (4, ,%,=(9&=&(" .9'5 "'*9 2,90'*+ +"+(,57 (4," ='2(98=(> nli sarolasmi uid i ontrat and rodu for mofirils an ontrat and <9':*=, .'9=,> Z4&+ +,='2: ("<, '. 4"<,9(9'<4"7 (4, '2, (48( &2=9,8+,+ 8 5*+=%,/+ =8<8=&(" (' <9':*=, 5'9, mofirils and for is alld mofibrillar hpertroph > K2: (4&+ &+ (4, ("<, '. 5*+=%, 69'3(4 3, 382( (' (98&2 34,2 '*9 8&5 &+ (' &2=9,8+, +(9,26(4>
16
Muscle Viruses
J*+=%, 0&9*+,+ 89, (4, &2,0&(81%, 5*+=*%89 &518%82=,+ (48( 3, :,0,%'< '0,9 (4, ='*9+, '. '*9 %&0,+> Z4," 89, =8*+,: 1" (4, .9,M*,2( 9,<,(&(&'2 '. 5'0,5,2(+ %&;, +&((&267 :9&0&267 82: '(4,9 4&64%" 9,<,(&(&0, 5'(&'2+ 8++'=&8(,: 3&(4 '2,/+ 3'9; '9 %&.,+("%,> Z4," =82 8%+' 1, (4, 9,+*%( '. ='5<,2+8('9" ,..'9(+ 19'*64( '2 1" &2I*9"> W2, 5&64( 0&,3 5*+=%, 0&9*+,+ 8+ '2, '. (4, E='+(+H '. 5':,92 %&0&26> U89+7 :,+;+7 ='5<*(,9+7 <&%%'3+7 (4, =48&9 "'*/9, <9'181%" +&((&26 &2 8+ "'* 9,8: (4&+ ` 8%% '. (4, 5"9&8: (4&26+ (48( E+'.(7H 5':,92 %&0&26 <9'0&:,+ (' 58;, %&., ,8+&,9 82: 5'9, ='5.'9(81%, ` +%'3%" 9'1 *+ '. '*9 28(*98% moilit and iilit od is mant to mo and our modrn lifstls a ratd all ;&2:+ '. 38"+ '. ;,,<&26 *+ +(&%%>
17
),9,c+ 348( 48<<,2+ 8+ 8 9,+*%( '. 9,<,(&(&0, 5'0,5,2(+ 82: E+'.( %&0&26>H
usls tat ar oftn ld in d or +4'9(,2,: <'+&(&'2+ 28(*98%%" 1,='5, +4'9(,2,:7 82: 5*+=%,+ (48( 89, .9,M*,2(%" 4,%: &2 +(9,(=4,: '9 ,%'268(,: <'+&(&'2+ 1,='5, %'26,9> A4,2 %'';&26 8( 8 I'&2( ` +8"7 "'*9 ,%1'3 ` as t oint s t musls on on sid X1&=,<+ .,5'9&+Y 1,='5, +4'9(,97 82: (4, 5*+=%,+ '2 (4, '(4,9 +&:, X(9&=,<+Y 89, .'9=,: (' ,%'268(,> -. (4&+ :',+2c( 48<<,27 5'(&'2 &2 (4, I'&2( =82c( '==*9> Z4&+ &+ 4'3 5*+=%, (,89+ 48<<,2> Z8;, 8 69,8( ,2'*64 .'9=,7 82: 34&=4,0,9 +&:, &+ 3,8;,9 3&%% (,89>
T*3*,$#01 , D5$+3* ?#/5$ #0 -"* 588*/ -/,8*U#5$ -"/'51" +'//*+-#?* $-/*-+"#01
- 9,.,9 (' &:,8% 8%&625,2( 3&(4&2 (4, I'&2( 8+ &(+ ,"/'%"'%"*30/ %N,/ 3$ )3'%',3" > !*( (4, 1':"7 '. ='*9+,7 &+ 1*&%( (' 1, 4&64%" 8:8<(81%,7 +' &2 ,8=4 '. '*9 I'&2(+ (4,9, &+ 8 1&( '. E+%8=;>H A48( (4&+ 5,82+ &+ (4,9,c+ 9''5 .'9 8 :,69,, '. :,0&8(&'2 &2 4'3 (4, 1'2,+ 5'0, 82: 89(&=*%8(, 868&2+( ,8=4 '(4,9> -2 '(4,9 3'9:+7 &2 (4, =8+, '. 8 5*+=%, 0&9*+ ` 34,2 '2, +&:, '. 8 I'&2( 1,='5,+ ('' (&64( 82: (4, '(4,9 1,='5,+ %''+,9 82: 6,(+ '0,9+(9,(=4,: `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ffiin ill ou trul in to rin our full strnt otntial Upper and Lower Crossed Syndromes
Z3' '. (4, 5'+( ='55'2 5*+=%, 0&9*+,+ - 2'(&=, 34,2 8++,++&26 5" =%&,2(+ 89, 588*/ ,0) 3'2*/ +/'$$*) $40)/'D*$ >
OGG*) &)3//*+ /2"+)37* &20'%0,+ 8 52G.3/,/7 '9 9'*2:&26 '. (4, *<<,9 18=;> Z4&+ &+ 8 ='55'2 9,+*%( '. 8%% (4, :9&0&26 82: 3'9;&26 8( '*9 ='5<*(,9+ (48( 3, :'> -( 6,(+ .*9(4,9 ,Q8=,918(,: 1" 8 mirrordrin fitnss mntalit tat nouras us to fous on t musls s in t mirror (4, =4,+(7 1&=,<+7 82: 81+ ` 82: 6&0, %,++ 8((,2(&'2 (' (4, 5*+=%,+ '. (4, <'+(,9&'9 =48&2> f*, (' (4&+ '0,9,5<48+&+ <%8=,: *<'2 (4,57 1'(4 &2 :8&%" %&0&26 82: &2 '*9 (98&2&267 (4, 5*+=%,+ '2 (4, .9'2( +&:, '. (4, 1':" 1,='5, 4"<,9('2&=7 '9 (&64(> Z4, 82(86'2&+(+7 (4, 5*+=%,+ '2 (4, 18
'(4,9 +&:, X&>,> "'*9 18=;Y7 1,='5, '0,9+(9,(=4,:7 .9'5 %8=; '. *+,> Z4&+ =8*+,+ (48( +(''
sould ou ar A,%%7 1,+&:,+ %'';&26 18:7 *<<,9 =9'++,: +"2:9'5, 3&%% 8..,=( "'*9 1,2=4 <9,++7 "'*9 W%"5<&= %&.(+7 82: 8%% '0,94,8: <9,++&26> !,=8*+, (4, +4'*%:,9 I'&2( &+ <*%%,: '*( '. &(+ &2+(82(82,'*+ 8Q&+ '. 9'(8(&'27 +(9,26(4 68&2+ 82: :,0,%'<5,2( 89, %&5&(,:7 82: "'*9 =482=,+ .'9 8 +4'*%:,9 '9 9'(8('9 =*.. &2I*9" 89, &2=9,8+,:>
K3:*) &)3//*+ /2"+)37* 7 '9 E:*=; 1*((7H &20'%0,+ 4"<,9%'9:'+&+ '. (4, %*5189 +<&2, X%'3 18=;Y7 34&=4 5,82+ (4,9,/+ ,Q=,++&0, ,Q(,2+&'2 &2 (4, %'3 18=;
I*D'0$-/,-#01 (48"'$#$
ou no all tat sittin do all da ittin at our :,+; 8( +=4''% '9 3'9;O +&((&26 &2 "'*9 =89 '9 '2 (4, 1*+ (' 6,( (' +=4''% '9 3'9;O +&((&26 8( 4'5, (' *23&2: 82: 38(=4 Ze g (48(c+ 8 34'%, %'( '. +&((&26> K2: 8%% (48( sittin adds u to sortnd i ors and tit a 5*+=%,+>
-( 8%+' %,8:+ (' 8 +(9'26 82(,9&'9 X.'9389:Y (&%( '. "'*9 <,%0&+7 =8*+&26 "'*9 6*(+ (' +<&%% .'9389: 82: 8:: (' (48( +*<,9 +,Q"7 8++G'*(7 <'(G1,%%&,: %''; "'*/0, 6'( 6'&26 '2> N'3,9 =9'++,: +"2:9'5, &+ oftn t aus of lo a ain and sinifiantl affts lor od strnt dlomnt
ut siml sort i ors a tit lo a a as a amstrins antrior li tilt h %'3,9 =9'++,: +"2:9'5, X:*=; 1*((Y h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raraatin tm dfinitl notid 9,:*=,: (&64(2,++ &2 5" 4&<+ 82: %'3 18=; .9'5 *+&26 (4&+>
19
The Atlas
K( (4, 1,6&22&26 '. (4&+ =48<(,97 - +(8(,: (48( +(9,26(4 &+ 8 2,*9'%'6&=8% .*2=(&'2> Z4, +(9'26,9 (4, +&628% .9'5 "'*9 US@7 (4, 1,((,9 "'*9 ]S@ =82 ='20," (48( +&628%7 82: (4, 69,8(,9 (4, 9,+<'2+, &+> Z4, UG[ 0,9(,198,7 8%+' ;2'32 8+ '.* %'1%/7 &+ %'=8(,: &2 (4, 89,8 '. (4, 1':" 34,9, "'*9 +<&2, 5,,(+ "'*9 +;*%%>
mmr n so aout t instantanous ais of rotation $8=4 '2, '. "'*9 0,9(,198, &+ 8 I'&2( (48( 89(&=*%8(,+> K2: &. '2, '. (4'+, I'&2(+ 6,(+ '*( '. &(+ '<(&58% 8%&625,2(7 &( 8..,=(+ 2'( '2%" (4, +'.( (&++*, +*99'*2:&26 (4, I'&2(7 1*( (4, 2,90,+ 6'&26 &2 82: '*( '. (4, +<&28% ='%*52 8+ 3,%%> Z4, 8(%8+ &+ 8( (4, 0,9" ('< '. (4&+ =48&27 +' &. &( E6,(+ '*(7H (4, 34'%, =48&2 1,='5,+ 8..,=(,:> R*+( %&;, (4, a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c( 9,8%%" <9,G481 5" 4&< 3&(4 ='99,=(&0, +(9,(=4,+ <9&'9 (' 3'9;'*(+ 82: ='5<,(&(&'27 -c: 1, 0,9" +'9, 82: +(&.. .'9 (4, 2,Q( +,0,98% :8"+> Z4,2 - 5,( =4&9'<98=('9 82: *<<,9 =,90&=8% +<,=&8%&+( f9> @(82 ]&,9=,> f9> ]&,9=, +*66,+(,: (48( (4, 9,8+'2 - ='2(&2*,: (' 2,,: (4, ='99,=(&0, +(9,(=4&26 48: 5'9, (' :' 3&(4 5" 2,90,+c &281&%&(" (' ='55*2&=8(, ,..,=(&0,%" (482 5" 4&< &(+,%.> $++,2(&8%%"7 348( 4, +8&: 38+ (48( 5" +(9,(=4&26 38+ '2%" +,90&26 8+ 8 (,5<'989" !82:GK&: .'9 8 :,,<,97 2,*9'%'6&=8% &++*,>
B0 -"* $,D* 2,4 -",- -"* D4-"'3'1#+,3 1')C J-3,$C "'3)$ 58 -"* 2'/3)C 4'5/ ,-3,$ 58"'3)$ 4'5/ *0-#/* 0*/?'5$ $4$-*D
), =48%%,26,: 5, (' (9" 4&+ K:082=,: W9(4'6'28% U,90&=8% K:I*+(5,2(> !" 9,G8%&62&26 (4, 1'2,+ '. 5" *<<,95'+( +<&2,7 4, =%8&5,:7 4, ='*%: 9,+('9, ='55*2&=8(&'2 1,(3,,2 5" 2,90'*+ +"+(,5 82: 5" 5*+=%,+> Z4&+ 38"7 4, ='*%: 58;, 5" 5*+=%, 0&9*+ 6' 838">
20
Z4&+ 38+ 2'( 8 ='5<%,(,%" 8%&,2 ='2=,<( (' 5,> f*9&26 5" +(*:&,+ 3&(4 W,53 H"*( 7 3, 48: :&+=*++,: (4&+ 0,9" +*1I,=(> ]8*% 38+ 8 0,9" +(9'26 <9'<'2,2( '. =,90&=8% 8%&625,2(7 82: (4&+ +,,5,: (' 1, 8 69,8( '<<'9(*2&("> @' - (''; 4&5 *< '2 &(> Z4, 9,+*%(+ +*9<9&+,: ,0,2 5,>
n m first orout aftr t adustmnt sa a 5 inras in strnt dadlift nt u 6 ounds t r first tim liftd aftr m adustmnt folloin nd as sduld to ='5<,(, &2 8 $-/'01D,0 +'D8*-#-#'07 4,9, &2 ?%'9&:8> - .,%( 9,+(,:7 +(9'267 82: 9,8:"7 82: - ,8+&%" too first la - +(&%% *+, ='99,=(&0, +(9,(=4,+7 1*( 2'34,9, 2,89 (4, :,69,, (' 34&=4 - *+,: (4,5 1,.'9, 3'9;&26 3&(4 f9> ]&,9=,> ?'9 5'9, &2.'958(&'2 81'*( (4, 8(%8+ 82: K:082=,: W9(4'6'28% U,90&=8% K:I*+(5,2(+ &2 82 &2(,90&,3 - :&: 3&(4 f9> ]&,9=,7 6' "*/* > The Core
n man as t trm or is orusd in fitnss toda n fat its n orusd so mu tat &(/+ 9,8%%" 1,6*2 (' %'+, &(+ 5,82&26> ?'9 (4, 9,='9:7 "'*9 ='9, &+ 2'( I*+( "'*9 81+O &(/+ "'*9 ,2(&9, ('9+'7 +4'*%:,9+ (' 4&<+> Z4&2; '. "'*9 ='9, 8+ (4, +(9*=(*9, (48( +*<<'9(+ 82: +(81&%&F,+ "'*9 +<&2,>
tis dfinition t or inluds not onl all of our as our rtus adominus si a as ,Q(,928% 82: &2(,928% '1%&M*,+7 82: (982+0,9+, 81:'5&2&+ ` &( 8%+' &2=%*:,+ (4, 5*+=%,+ &2 "'*9 18=;7 &2=%*:&267 1*( 2'( %&5&(,: ('b (4, (98<,F&*+O %8(&++&5*+ :'9+&O (4, 94'51'&:+ 82: (4, ,9,=('9 +<&28,O "'*9 9'(8('9 =*..+O +,998(*+ 82: (4, 5*+=%,+ '. "'*9 9&1+O (4, :&8<49865O 82: (4, 5*+=%,+ of our li oor i is t ara surroundin our li rion tat tnds don lo "'*9 81:'5,2 82: (' (4, +<8=, 1,(3,,2 "'*9 6,2&(8%+ 82: 82*+>
21
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
ostur is imortant for sral rasons t first in tat it maintains t ror alinmnt of "'*9 +<&2,> A4,2 "'*9 +<&2, &+ <9'<,9%" 8%&62,:7 (4, <8(438"+ .'9 (4, 2,90,+ '. "'*9 ]S@ 89, *2&5<,:,:7 82: (4, +&628%+ %,80&26 82: 6'&26 &2(' "'*9 US@ =82 (980,% .9,,%"> -2 '(4,9 3'9:+7 6'': <'+(*9, %,8:+ (' &2=9,8+,: +(9,26(4 82: <,9.'9582=,> a'': <'+(*9, 8%+' ,2+*9,+ <9'<,9 5'1&%&("7 8+ &( 4,%<+ ;,,< ,8=4 '. "'*9 I'&2(+ '<,98(&26 &2 &(+ '<(&58% 8%&625,2( ` (48( +<'2(82,'*+ 8Q&+ '. 9'(8(&'2 3, +<';, 81'*( ,89%&,9> Z4&+ ,2+*9,+ +(81%,7 M*8%&(" 5'0,5,2(+ (48( ,2+*9, (4, .'9=, "'*/9, 8&5&26 (' 8<<%" 6',+ 34,9, "'* 382( &( (' 6'>
at all adds u to ffiint momnt and ultimatl imrod ailit -2 (4, 2,Q( =48<(,97 34&=4 ='0,9+ ]4"+&'%'6&=8% @(9,26(47 3,/%% :&+=*++ '9682 4,8%(4 82: 4'3 (4&+ 9,%8(,+ (' (4, ='9,> !*( .'9 2'37 ;2'3 (4&+b 6'': <'+(*9, 8%+' 8&:+ &2 (4, .*2=(&'2&26 '. "'*9 '9682+7 1,=8*+, &( <9,0,2(+ (4,5 .9'5 1,&26 &5<&26,:7 34&=4 =82 8%(,9 (4,&9 81&%&(" (' :' (4,&9 I'1+ ,..,=(&0,%"> !'4/ %11 &3""*&'*+( %/ ! .3G* 230 %)* >*-,"","- '3 /**6 Z' +*5 &( 8%% *<7 8 +(9'26 ='9, &+ 8 +(81%, ='9,> K2: +&2=, +(81&%&F8(&'2 &+ (4, ='9,/+ <9&589" 9'%,7 &( '2%" 58;,+ +,2+, (48( ,Q,9=&+,+ :,+&62,: (' =48%%,26, +(81&%&(" 3&%% <9':*=, (4, 1,+( 9,+*%(+> $Q,9=&+,+ %&;, <%82;+ 82: (3&+(+ 3&(4 ,&(4,9 8 182: '9 =81%, +(8=; 9,+&+(82=, 89, ;,"7 1*( +' 89, 4,80" =899&,+7 '0,94,8: <9,++&267 82: :"285&= 5'0,5,2(+ (48( 9,M*&9, 18%82=,> $2:%,++ =9*2=4,+ 89, '0,998(,: .'9 +(9,26(4,2&26 (4, ='9, 82: 89, 2'( 0,9" .*2=(&'28% (' 1''(>
I*?*3'8#01 , $-/'01 +'/* #$ (*4 9'/ D,#0-,#0#01 1'') 8'$-5/*
22
Points to Remember
Z4, ?&9+( N8",9 '. @(9,26(4 &+ 8%% 81'*( +(9*=(*9,> -( +(89(+ 3&(4 *2:,9+(82:&26 2,*9'%'6&=8% .*2=(&'27 34&=4 &+ (4, (9*, +'*9=, '. +(9,26(47 "'*9 1':"/+ ,%,=(9&=8% +"+(,57 "'* 5&64( +8"> Z4, 2,Q( +(,< &+ (' *2:,9+(82: 4'3 (' ='99,=( 5*+=%, 0&9*+,+ 82: +(9,26(4,2 (4, ='9,7 &2 '9:,9 (' ;,,< ,0,9"(4&26 5'1&%, 82: +(9*=(*98%%" 8%&62,:> K 1':" 34'+, <89(+ 82: +"+(,5+ 89, &2(,698(,: 82: &2 '<(&58% 8%&625,2( &+ 8 1':" (48( .'+(,9+ ffiint nuroloial funtion and trfor surior sial strnt A&(4 (4,+, ='2=,<(+ &2 <%8=,7 (4, ?&9+( N8",9 '. @(9,26(4 =82 (8;, "'*9 (98&2&26 (' 8 34'%, 2,3 %,0,%> -. "'* *2:,9+(82: (4, <9&2=&<%,+ -/0, <9,+,2(,: &2 (4&+ =48<(,9 82: =4,=; '*( (4, 9,+'*9=,+ %&+(,: 1,%'3 .'9 .*9(4,9 9,8:&267 "'* 89, '2 (4, <8(4 (' +,9&'*+ 68&2+ &2 +(9,26(4 82: ='2:&(&'2&26>
P*&377*"+*+ @'0+2 P*/30)&*/Q e&+&( 5" .-/*01-" H,D8 X'5!5&* H",00*3 7 82: *+, (4, E+,89=4H .*2=(&'2 (' ,Q<%'9, '2, '. 5" idos aout uildin strnt rs a lalist of idos orin <50+-#'0,3 .-/*01-" ,0) H'//*+-#?* AP*/+#$* > !, +*9, (' =4,=; '*( (4, '(4,9 <%8"%&+(+ "*/* > A8(=4 (4&+ 0&:,' (' %,892 81'*( 75$+3* BD&,3,0+*$ Y -"* Z*/?'5$ .4$-*D > K2: (4&+ 0&:,' '2 .-/'01*/ H'/* 75$+3*$ 9'/ .-/'01*/ W'$-5/* 7 <%*+ (4&+ '2, .'9 .-/*-+"*$ -' BD8/'?* W'$-5/* > U4,=; '*( 5" ,!'';7 [ .-/,-*1#*$ <'/ , .-/'01*/ Z*/?'5$ .4$-*D > 23
Chapter 2 Physiological Strength
-. (4, ?&9+( N8",9 '. @(9,26(4 :,8%+ 3&(4 (4, ,26&2, 82: ,Q(,928% .985,3'9; '. "'*9 E=89H ` +' (' +<,8; ` (4, @,='2: N8",9 '. @(9,26(4 (8;,+ *+ :,,<,9 &2(' (4, 1':"7 (' ,Q<%'9, "'*9 E=89/+H &2(,928% 489:3&9&26 82: (4, '&%+ 82: .*,%+ 3, <*( &2 &( +' (48( &( =82 .*2=(&'2 '<(&58%%"> - 85 (8%;&26 81'*( "'*9 &2(,928% <4"+&'%'6"` "'*9 '9682+ 82: 4'95'28% 4,8%(4> D'*9 &2(,928% '9682+ <9'0&:, (4, ,++,2(&8% .*2=(&'2+ '. 2*(9&(&'2 82: 38+(, ,%&5&28(&'2 ` funtions tat ar rofoundl inund t rodution and rulation of ormons A, 89, 348( 3, ,8(> -(/+ 8+ +&5<%, 8+ (48(> D'*9 1':"/+ =,%%+ 89, ='2(&2*8%%" 9,1*&%(7 82: (4, .'':+ "'* ,8( <9'0&:, (4, 0,9" 1*&%:&26 1%'=;+ (48( 1,='5, "'*> $8( 6'':7 M*8%&(" .'': &2 8=='9:82=, 3&(4 "'*9 D*-,&'3#+ -48* 7 82: "'* 3&%% 480, (4, 58;&26+ '. 8 <'3,9.*%7 0&(8% 1':" =8<81%, '. (8;&26 "'* 82"34,9, "'* 382( (' 6'> $8( %&;, =98< 82:7 3,%%i "'* 6,( (4, <&=(*9,> W2%" 5'+( '. *+ :'2/(> J':,92 %&., &+ +(9,++.*% ` 2'( &2 (4, '%: 38"7 34,9, '*9 82=,+('9+ 3,9, 3'99&,: 81'*( ,Q<,9&,2=&26 .'': +4'9(86,+7 19*(8% ,20&9'25,2(8% ='2:&(&'2+7 82: 8((8=;+ .9'5 3&%: 82&58%+ 82: 3899&26 (9&1,+ ` 1*( &2 (&2"7 822'"&26 38"+ (48( ,0,2(*8%%" 1*&%: *< &2(' 5*=4 %896,9 <9'1%,5+> -(/+ (4, <9'0,91&8% E:,8(4 1" 8 (4'*+82: =*(+>H S' +&26%, +(9,++'9 +,,5+ &2 82: '. &(+,%. (' 1, +*=4 8 1&6 :,8%7 1*( 34,2 (4," 8%% 8:: *<7 "'*/9, 3&<,: 82: 480, 2' &:,8 34">
.+#*0+* -*33$ 5$ -",- 4'5 3#-*/,334 &*+'D* 2",- 4'5 *,-6 .' +"''$* 2#$*34\
-2 '9:,9 (' 8%%,0&8(, (4, ='2+(82( 4*5 '. +(9,++ (48( %''5+ '0,9 *+7 3, (,2: (' (8;, +4'9(=*(+> A, (4&2; (48(7 &2 (4, +4'9( (,957 3,/9, :'&26 '*9+,%0,+ 8 .80'9> !*( 9,8%%"7 (4, %'26 (,95 ,..,=(+ '.(,2 far outi t sort trm nfits
os our da loo somtin li tis
25
ound familiar if is infinitl asir tan it as ars ao ut as its ottn asir our as of fillin u t aatd sa no a in our das a om unrsourful
V*/* B ,DC 1'#01 -' -"* 1/'+*/4 $-'/* -' &54 $-*,($C 9/*$" 9/5#-$C ,0) ?*1*-,&3*$ ?*1*-,&3*$ -",- 2'53) ",?* ",?* -,(*0 MLL -#D*$ -"* *99'/-C MCLLL 4*,/$ ,1'6 >#9* -'),4 #$ infinitely easier than it was for our ancestors. ^5- '5/ &')#*$ ,/* 0' )#99*/*0- 0'2 -",0 -"*4 2*/* &,+( -"*06 .'C )' 2",- 4'5 +,0 -' D,P#D#U* -"* benefits of modern convenience, while minimizing -"* 8'-*0-#,3 )/,2&,+($6 A,- 1'') 9'')C )/#0( +3*,0 2,-*/C D'?* ),#34C &/*,-"* )**834C 1*- '5-$#)*C /*$-C ,0) )' ,33 -"* '-"*/ -"#01$ -",- -"* "5D,0 ,0#D,3 #$ )*$#10*) -' )'6 X'5/ &')4 2#33 -",0( 4'56
Z3' =,2(*9&,+ 86'7 5'+( <,'<%, 3,9, 6,((&26 9,8:" .'9 1,: 1" (4, (&5, (4, +*2 +,(> Z4,&9 :8" 38+ +' 8=(&0, 82: <4"+&=8%%" :,582:&26 (48( (4," ='*%:2/( 38&( (' 6' (' +%,,<> f*9&26 (4, :8"7 (4," 6'( 8:,M*8(, +*2%&64(7 34&=4 +(&5*%8(,: (4,&9 <4"+&'%'6" &2 +*=4 8 38" (48(7 1" (4, (&5, (4, +*2 3,2( :'327 (4,&9 E9,+( 82: 9,='0,9"H 4'95'2,+ 3,9, &2:&=8(&26 (' (4,&9 1':&,+ (48( &( 38+ 1,:(&5,> ]%*+7 &( 38+ :89;> S'37 '2 (4, '(4,9 482:7 5'+( <,'<%, :'2/( 6,( 5*=4 5'9, <4"+&=8% 8=(&0&(" (482 (4, E9,M*&9,:H B_ 5&2*(,+ 8 :8" '2 8 (9,8:5&%% '9 82 ,%%&<(&=8%> K2: 3, 480, 19&64( %&64(+7 Ze+7 82: ='5<*(,9+ (' %&64( *< '*9 4'*+,+ 3,%% &2(' (4, 2&64(>
- 9,8%&F, (48( &. "'*/9, 9,8:&26 (4&+7 "'* <9'181%" 8%9,8:" 480, 8 (98&2&26 9,6&5,2 82: 89, :'&26 8 1,((,9 I'1 (482 5'+( &2 (4, 9,8%5 '. 5'0,5,2(7 :&,(7 82: '0,98%% %&.,+("%,> !*( ,0,2 +(&%%7
26
- 6*8982(,, "'* (48( "'*9 69,8(G69,8( 6982:.8(4,9 +83 5'9, :8&%" <4"+&=8% 8=(&0&(" (482 "'* :' ,0,2 '2 "'*9 (98&2&26 :8"+7 82: 8%+' 6'( 1,((,9 M*8%&(" +%,,<>
Am aruin for a rturn to anint as orsdran uis and manual laor from dan til dus W. ='*9+, 2'(> J" <'&2( &+ (48( ` 8+ 8 +<,=&,+ ` 3,/0, +<,2( 8 34'%, %'( 5'9, (&5, %&0&26 (4, 8=(&0, 4*2(,9G 68(4,9,9 %&., (482 3, 480, +<,2( %&0&26 (4, +,:,2(89" %&., +' 582" '. *+ %&0, (':8"> K2: '*9 1':&,+ 480,2/( =8*64( *< 3&(4 '*9 (,=42'%'6&=8% ,0'%*(&'2 ",(> @' (4,9, 89, 1'*2: (' 1, +'5, 4&==*<+ 8%'26 (4, 38">
As intllint tinin ins it is our o to fiur out at tos ius ar and o an 5&(&68(, (4,5> ),9, &+ 34,9, (4, @,='2: N8",9 '. ]4"+&'%'6&=8% @(9,26(4 ='5,+ &2(' <%8"> -( 8%% ='5,+ :'32 (' :&6,+(&'27 4'95'2,+ 82: +(9,++> Stress
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
27
r ar fi maor ts of strss tat an afft t od !"#$%&'( )*+,%+-'( &")*%&'( .%),'/# and inammator stress !
!
!
!
#
hsical stress is stress is alid dirtl to our musls oints and tissus rait a ood orout and sial laor ar all forms of sial t ood strss tat ls uild t od and ma it stronr sial ours n tos sam strssors d t ods ailit to rsond ositil rtrainin or driin t od too far ond its urrnt aailitis itout aduat tim for rst and ror ans t od oft tissus in and around t oints an damad usls tndons and liamnts an tar And ons an dlo ar attrns surs or n ra motional stress is stress is mor insidious and oftn ardr to roniz ddl nou tis is t strss rfr to n sa m so strssd out our irlfrind rain u it ou our oss ridin our ass traffi our faorit tam losin t amionsi runnin lat for an aointmnt not noin o ou ar or at our doin it our lif ts and a million otr instans li tm nrat motional strss
!" $%&' ()*+,'-. )-+/*.0 )- +/*.0 1- 23'-3()4 5-(6&2- 7- +*8- *. 6 23'-22$&+ -.8*'%.1-.39 *3 *2 *1/%'36.3 3% (%.2(*%&2+" 6++%7 3*1- *. "%&' +*$- $%' '-23 6., '-+6:63*%.4 '- +6:63*%.4 ;)*2 *2 )%7 "%& (%.3*.&6++" '-<&*+, "%&'2-+$ =6., (%&.3-'6(3 (%&.3-'6(3 23'-22>4
ost of ts tins ant rnt from anin ut an ontrol o rat to tm and at do n t aumulation of motional strssors oms too mu hemical stress oms stress oms from our nironmnt ood strss oms in t form of t foods
at i ra don into t asi mial omonnts of fats rotins arodrats nzms and itamins tat nouris our odis ood mial strss is also inold in t mial ross r sunlits intration it t sin rodus Vitamin and in t intrations tn our ormons and our odis ati mial strss on t otr and oms in t form of stiids riids mial frtilizrs and lanin roduts as ll as t offass from manufaturd lastis aints arts and otr manmad matrials mmr mmr n mntiond t osts of our tnoloial adanmnts adanmnts is is on of t i ons r t millnnia our odis old out of and alonsid our nironmnt
28
W*9 (,=42'%'6&=8% 8:082=,5,2(+ 480, <9':*=,: ='5<'*2:+ (48( 89, 8%&,2 (' '*9 1':&,+ 8( +*=4 8 98<&: 98(, (48( 3, I*+( =822'( 482:%, (4,5 3,%%> Z4,+, ='5<'*2:+7 34,2 (4," &2(,98=( 3&(4 '*9 1':&,+7 =9,8(, 82 ,Q=,++ '. +(9,++ (48( '.(,2 82: M*&=;%" (*92+ (' :&+,8+,> A, 3&%% :&+=*++ +,*'%)2 /')*// &2 69,8(,9 :,<(4 &2 8 %8(,9 +,=(&'2> !*( .'9 2'3 ;2'3 (48( ` 34&%, 3, 89, 8%% 58:, '. (4, +85, +(*.. ` '*9 6,2,+ :' 089" 18+,: '2 34,9, '*9 82=,+('9+ =85, .9'5> K2: tis as a sinifiant fft on i foods ill suit ou st r is no on siz fits all surm 2*(9&(&'2 <%82>H D'* 480, (' (8&%'9 "'*9 :&,( (' .8=('9+ +*=4 8+ "'*9 D*-,&'3#+ -48* 7 "'*9 %&.,+("%,7 82: (4, 89,8 '. (4, 3'9%: &2 34&=4 "'* %&0,> A4,2 "'* ='2+&+(,2(%" ='2+*5, .'':+ (48( 89, 2'( &:,8% .'9 "'*9 6,2,(&= 58;,*<7 &( =9,8(,+ +(9,++ &2 (4, 1':" 82: =82 %,8: (' 8:0,9+, 9,8=(&'2+>
nammator stress &+ 8 ='55'2 1':&%" 9,+<'2+, (' 582" '. (4, 81'0,G%&+(,: +(9,++'9+> K+ 8 +4'9( trm rsons to an aut inur inammation an nfiial it srs to l usion and +(81&%&F, (4, &2I*9"7 <9,0,2(&26 .*9(4,9 (98*58> or n inammation oms roni it an a strssor in and of itslf roni inammation onstrits t lood ssls oin to and from t inamd ara is limits t 85'*2( '. 'Q"6,2 82: 2*(9&(&'2 6'&26 (48( 89,87 82: &( 8%+' %&5&(+ (4, 85'*2( '. 38+(, (48( =82 1, ,%&5&28(,: '. (48( 89,8> W0,9 (&5,7 (4&+ =9,8(,+ 8 9,8% <9'1%,5 82: =82 <9,0,2( 4,8%&26> As ou an s t oortunit for strss is id and arid All fi of ts maor atoris of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ormones
)'95'2,+ 89, %&;, (4, &22,9 +3&(=41'89: '. "'*9 1':"> A4,2 =,9(8&2 .*2=(&'2+ 2,,: (' (8;, <%8=,7 34,2 :&..,9,2( '9682+ 2,,: (' <,9.'95 (4,&9 089&'*+ .*2=(&'2+` &(/+ (4, 4'95'2,+ (48( (,%% (4,5 34,2 (' +(89( 82: 34,2 (' +('<> @' "'* =82 +,, 34" 480&26 4'95'2,+ '*( '. 18%82=, ='*%: =9,8(, &++*,+ 3&(4&2 (4, 1':"> trss auss t ods ormons to utuat ormons %+)*"%1,"* 82: &3)',/31 89, "'*9 1':"/+ 58&2 4'95'28% 9,+<'2+,+ (' +(9,++7 5,82&26 (4," &2=9,8+, 3&(4 +(9,++> K:9,28%&2, 82: ='9(&+'% 89, 1'(4 <9':*=,: 1" (4, 8:9,28% 6%82:+> K:9,28%&2, *+*8%%" 6,(+ (4, %&'2/+ sar of attntion aus it is t ral fitorit ormon
r n in a ar aidnt r ma om los to ttin into a fit ou no tat ittr 29
oraffinatd inda uas flin ou t immdiatl aftr ats adrnalin in our +"+(,5> Z4, .,,%&26 '. +&=;2,++ ='5,+ .9'5 8:9,28%&2, (48( 38+2/( .*%%" *+,: *<> M3)',/317 '2 (4, '(4,9 482:7 &+ 8 %'( 5'9, +*1(%,> W0,9 (4, <8+( .,3 ",89+7 &( 48+ 68&2,: (4, 8((,2(&'2 '. (4, 28(&'28% 5,:&8> W2, '. &(+ .*2=(&'2+ 8+ 8 +(9,++ 4'95'2, &+ (' 4'89: 1':" .8(7 ,+<,=&8%%" 89'*2: (4, 1,%%"7 .'9 ,5,96,2=" *+, %8(,9 '2> K 2*51,9 '. <9':*=(+ 480, 4&( (4, 589;,( tat ar sifiall dsind to ontrol or limit ortisol rodution and a n martd as 480&26 (4, <'(,2(&8% (' ='2(9'% 1,%%" .8(> K+ &( (*92+ '*(7 ='9(&+'% &+ 8 0&(8% 4'95'2,> A4,2 18%82=,:7 ='9(&+'% %,0,%+ 1,6&2 9&+&26 &2 (4, 5'92&267 4,%<&26 "'* 38;, *< 82: 6,( ,2,96&F,: .'9 "'*9 :8"> Z4," <,8; 89'*2: 5&::8"7 82: +%'3%" :,+=,2: (49'*64'*( (4, 8.(,92''27 *2(&% (4," 9,8=4 8 %'3 9&64( 89'*2: (4, (&5, "'*/9, 9,8:" .'9 1,:>
J&'?*_ , "*,3-"4 +#/+,)#,0 /"4-"D ,0) "'/D'0,3 &,3,0+*6 ^*3'2_ ,0 50"*,3-"4 "'/D'0,3 &,3,0+*6 !"* &3,+( 3#0* /*8/*$*0-$ )*$-/5+-#?*C +,-,&'3#+ "'/D'0*$ `+'/-#$'3C ,)/*0,3#0*C *-+6a ,0) -"* 2"#-* 3#0* /*8/*$*0-$ /*1*0*/,-#?*C ,0,&'3#+ "'/D'0*$ `-*$-'$-*/'0*C 1/'2-" "'/D'0*C D*3,-'0#0a6 ^'-" +,-,&'3#$D ,0) ,0,&'3#$D ,/* 0*+*$$,/4 8/'+*$$*$ '9 -"* &')4 #0 )*?*3'8#01 $-/*01-" ,0) "*,3-"C &5- -"*4 0**) -' &* &,3,0+*)6 I#,1/,D$ 9/'D W,53 H"*(E$ &''( )'3 (' $8( J'0, 82: !, ),8%(4" 6
30
A4,2 3,/9, =49'2&=8%%" +(9,++,:7 '*9 ='9(&+'% %,0,%+ 9,58&2 ,%,08(,: .'9 ,Q(,2:,: <,9&':+ '. (&5,> S'( '2%" :',+ (4&+ ='2(9&1*(, (' (4, +('986, '. ,Q=,++ 1':" .8(` &(/+ 8%+' 34" 582" '. *+ 89, afitd it ain troul slin at nit ttin u in t mornin and a ost of otr +"5<('5+> A4,2 (4, <9':*=(&'2 '. ='9(&+'% +(8"+ ,%,08(,: .'9 ,Q(,2:,: <,9&':+ '. (&5,7 (4, 8:9,28% 6%82:+/ =8<8=&(" (' <9':*=, ='9(&+'% 1,='5,+ %&5&(,:> !,=8*+, (4, 1':" 2,,:+ ='9(&+'%7 (4, 8:9,28%+ 480, (' ='G'<( <89,2( 5'%,=*%,+ (' <9':*=, &(> Z4&+ %&5&(+ (4, 808&%81&%&(" '. (4,+, 5'%,=*%,+ .'9 (4, <9':*=(&'2 '. '(4,9 4'95'2,+` 4'95'2,+ %&;, (,+('+(,9'2, 82: 69'3(4 4'95'2,7 34&=4 4,%< "'* 1*&%: +(9,26(4 82: 0&(8%&(">
ottom lin adin a roniall strssd lif and not dalin it it in ffti as an 82: 3&%% 9'1 "'*9 1':" '. &(+ 28(*98% +(9,26(4 82: 0&(8%&("> Tools for Dealing with Stress
@' 8%% (4&+ (8%; 81'*( =8(81'%&= '0,9%'8: 82: +(9,++ &2 "'*9 %&.,7 82: "'*/9, <9'181%" 3'2:,9&267 do to ountrat strss EA,%%7 348(
Aain ll sa tat strss is a nssar and nfiial for in lif itout it lif ould fall aart Z4,9, 89, +'5, +(9,++'9+ 3, =82 ='2(9'%7 82: +'5, 3, =82/(> Z4, ;," &+ (' 58286, (4, +(9,++ (48( "'* =82 ='2(9'%7 +' (48( "'* 480, (4, 9,+,90,+ (' 482:%, 348(,0,9 %&., (49'3+ 8( "'* (48( "'* =82/( ='2(9'%> Z3' (4&26+ "'* 58286, (' 9,:*=, (4, :,+(9*=(&0, ,..,=(+ '. +(9,++7 '9 =8(81'%&= '0,9%'8:7 89, :&,( 82: +%,,<> -2 (4, 9,+( '. (4&+ =48<(,97 -/%% ='0,9 4'3 (' '<(&5&F, (4,+, (3' 8=(&0&(&,+> Digestion and Nutrition
S'( 8%% 4*582+ %''; 8%&;,> K%% "'* 480, (' :' &+ (8;, 8 %''; 89'*2: "'* (' 9,8%&F, (4&+ &+ (9*,> Z4,9, 89, 1%8=; <,'<%,7 19'32 <,'<%,7 9,: <,'<%,7 ",%%'3 <,'<%,7 34&(, <,'<%,7 82: 582" &2 1,(3,,2> - ;2'3 &(/+ 2'( E]UH (' <'&2( (48( '*(7 1*( &(/+ ;&2:8 '10&'*+> K2: &. "'* 8+; 5,7 &(/+ (' &62'9,>
at dos tis a to do it distion D'*9 98=&8% 18=;69'*2: &+ '10&'*+%" (4, <9':*=( '. "'*9 6,2,(&= 82=,+(9"> Z4'*+82:+ '. ",89+ 86'7 our anstors am from a sifi ara in t orld or ras mor tan on ara a 4*582 69'*<+ 3,9, %896,%" +,<898(,: .9'5 ,8=4 '(4,97 +' (4," :,0,%'<,: 3&(4&2 82: 8:8<(,: o (4,&9 <89(&=*%89 ,20&9'25,2(+>
31
A48( (4&+ 5,82+ &+ (48( (4,&9 1':&,+ 1,=85, 3,%%G8:8<(,: (' :&6,+(&26 .'':+ (48( 69,3 &2 81*2:82=, X82: SWZ :&6,+(&26 .'':+ 3&(4 34&=4 (4," 48: 2' ,Q<,9&,2=,Y> Z4," 8%+' 69,3 8==*+('5,: (' (49&0&26 '2 8 =,9(8&2 '. 58=9'2*(9&,2(+ X<9'(,&2+7 =891'4":98(,+7 82: .8(+Y> W0,9 (4, 5&%%,22&87 (4," <8++,: :'32 (4,+, ('%,982=,+7 &2('%,982=,+7 82: (4&+ <9,:&+<'+&(&'2 (' (49&0&26 '2 8 =,9(8&2 58=9'2*(9&,2( 98(&' (' (4,&9 '..+<9&267 *%(&58(,%" ='5&26 (' "'*>
B0 -"* (#-+"*0 2#-" R7,$-*/ H"*9 S A33#'--6 >*,/0 "'2 -' R<#0*=-50* X'5/ I#*-S 2#-" D* -"/'51" .-/*01-" H,D8 O03#0* H',+"#016
Z4&+ 6,2,(&= <9,:&+<'+&(&'27 &2 8::&(&'2 (' 582" '(4,9 .8=('9+7 +*=4 8+ (4, +,8+'2+7 "'*9 8=(&0&(" ll and at limat ou li in inuns at autor illiam olott alls our D*-,&'3#+ -48* 7 "'*9 *2&M*, 38" '. 19,8;&26 :'32 (4, .'': "'* ,8( &2(' (4, 1*&%:&26 1%'=;+ '. "'*9 =,%%+ X2*(9&,2(+Y> Z4,9, 89, B 5,(81'%&= ("<,+7 8=='9:&26 (' A'%='((b G)3'*," '2G*/7 &%)>3 '2G*/7 82: 7,N*+ '2G*/>
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d_ <,9=,2( <9'(,&27 B_ <,9=,2( .8(+7 82: B_ <,9=,2( =891+>
32
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b j_ <,9=,2( =891+7 ^C <,9=,2( <9'(,&27 82: [C <,9=,2( .8(> -2 1,(3,,2 (4, <9'(,&2 ("<,+ 82: (4, =891' ("<,+ '2 (4, 5,(81'%&= +<,=(9*5 89, (4, 7,N*+ '2G*/> Z4,+, 89, '.(,2 <,'<%, 34'+, 82=,+(9" &+ 2'( +' =*( 82: :9"7 '9 34'+, 82=,+('9+ %&0,: &2 <89(+ '. (4, 3'9%: (48( ,Q<,9&,2=, 5':,98(, =%&58(,+> K+ "'* 5&64( ,Q<,=(7 5&Q,: ("<,+ (49&0, '2 8 3,%%G9'*2:,: :&,( '. C_ <,9=,2( =891+7 B_ <,9=,2( <9'(,&27 82: ^_ <,9=,2( .8(+> W. ='*9+,7 '2, 5&64( .8%% '2(' 82" <89( '. (4, 5,(81'%&= ("<&26 +<,=(9*57 +' (4,+, 2*51,9+ ='*%: %''; %&;, CCG^CG^C =891+7 <9'(,&2+7 82: .8(+ .'9 +'5, 5&Q,: ("<,+ 82: d_GB_GB_ =891+7 <9'(,&2+7 82: .8(+ .'9 '(4,9+7 (' 285, 8 .,3 ,Q85<%,+>
!"* 74<#-0*$$W,3 ,88 #$ , 1/*,- -''3 9'/ D,0,1#01 4'5/ ),#34 D,+/'05-/#*0- ,0) +,3'/#+ #0-,(*6
- 4'<, (4, 81'0, :,+=9&<(&'2 =82 6&0, "'* +'5, &:,8 '. 348( 5,(81'%&= ("<, "'* &:,2(&." 3&(4> !*( (' 6,( 8 =%,89,9 &:,87 1*" A&%%&85 A'%='((c+ !"* 7*-,&'3#+ !48#01 I#*- 82: (8;, (4, (,+( &2 &(> D'* =82 8%+' 6,( 8 +,2+, '. "'*9 5,(81'%&= ("<, &2 ]8*% U4,;/+ V'2 -' A,- 7'?* ,0) ^* V*,3-"4 7 8%(4'*64 (4, 5'+( ='5<9,4,2+&0, (,+( &+ (4, '2, .9'5 A'%='((/+ 1'';> K( (4, ,2: '. (4, :8"7 &(/+ 81'*( %&+(,2&26 (' "'*9 1':"> !" .'=*+&26 '2 ='2+*5&26 (4, .'':+ (48( 89, &:,8%%" +*&(,: .'9 "'*9 6,2,(&=+ 82: %&.,+("%, ` 1*( 5'+( '. 8%% I*+( D,(* 4'5 9**3 1/*,- ` 82: ,8(&26 (4,5 &2 (4, 9&64( 58=9'2*(9&,2( 98(&' .'9 "'*9 5,(81'%&= ("<,7 "'* 3&%% ,%&5&28(, 8 %896, +'*9=, '. <'(,2(&8% +(9,++ (48( "'*9 1':" 3'*%: '(4,93&+, 480, (' 482:%,> Z48(/+ ,2,96" 1,((,9 +<,2( 1*92&26 .8(7 9,6,2,98(&26 "'*9 =,%%+7 <9':*=&26 5*+=%, 82: +,Q 4'95'2,+7 82: 6,2,98%%" ;,,<&26 "'* '2 (4, 9'8: (' 1,='5&26 (4, +(9'26,+( <'++&1%,> Organic vs. Non-organic, Water, and Supplements
o tat ou no at inds of foods ou sould atin ll ri o into at .'': 3&%% +,90, "'* 1,+(>
'.
W*9 +'=&,(" (':8" &+ <9':*=&26 .'':+ (48( '*9 1':&,+ +&5<%" =822'( 482:%,> W10&'*+%"7 '0,9%"G <9'=,++,: I*2; .'':+ 82: +*689" :9&2;+ 89,2/( 6'': .'9 "'*7 1*( ,0,2 582" '. (4, +'G=8%%,: 33
R<#0* !50#01 X'5/ I#*-S `.-/*01-" H,D8 O03#0* H',+"#01 F#)*'a
natural foods oull find on sls in most surmarts ar not rat in trms of nutritional ='2(,2(> ats n mor allnin to our odis is t modrn nomnon of ntiall modifid foods s soalld rannfoods os asi nti struturs a n modifid to &5<9'0, ='%'9 '9 "&,%: 82: 9,:*=, +<'&%86, '9 +*+=,<(&1&%&(" (' <,+(+> Z4,+, .'':+ 89, 8%&,2 (' '*9 1':&,+ 82:7 .'9 582"7 =8*+, 68+(9'&2(,+(&28% :&+(9,++ 82: '(4,9 5'9, +"+(,5&= +"5<('5+> Z4,9,/+ 2' M*,+(&'2 81'*( &(b 3)-%",&%112 -)3:" $33+ ,/ 73)* "0'),*"'R+*"/*( 1*// '3N,&( %"+ &*--*/ 9'/ 4'5 (482 ='20,2(&'28%%" 69'32 .'':> ),9,/+ 8 69,8(7 scientifically backed article '*(%&2&26 (4, nfits of orani food for our alt and strnt dlomnt Z4&+ 1,&26 +8&:7 (4,9, 89, ,0,2 :&+(&2=(&'2+ 85'26 E'9682&=H .'':+ "'* +4'*%: 1, 3,89" '.> A4,2 <*9=48+&26 5,8(+ 82: :8&9"7 "'* &:,8%%" 382( .9,,G9826,7 698++G.,: X82: 698++G Y 1,,.7 %8517 82: /,2 D#3( X&. "'* =82 :&6,+( &(YO .9,,G9826, '9 <8+(*9,G98&+,: <'*%(9" X=4&=;,27 (*9;,"7 ,66+7 t asturd or and ildaut fis if ou li in t t ild +8%5'2Y> a98&2G.,: 5,8(+ 82: :8&9" ` ,0,2 &. '9682&= ` 58" 2'( 1, (4, 1,+( =4'&=,+ .'9 "'*9 4,8%(4> K2&58%+ 89, 5,82( (' 9'85 .9,, '*(+&:, 82: ,8( 8 <8+(*9,G=,2(,9,: :&,(> @(&%%7 '9682&=7 698&2G.,: 5,8(+ 89, 6,2,98%%" 4,8%(4&,9 (482 E8%%G28(*98%H 5,8(+> ?'9 .9*&(+7 0,6,(81%,+7 82: 698&2+ X&. "'* ('%,98(, (4,5Y +(9&0, (' 6,( 8+ 5*=4 '. (4,5 8+ "'* =82
34
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clean fifteenH ='20,2(&'28%%" 69'32> S'37 %,(/+ (8%; 81'*( :%'*)> K+ "'* 58" ;2'37 3,/9, 58:, *< '. 81'*( j_ <,9=,2( 38(,9V Z48( 5,82+ (48(7 I*+( %&;, "'* 89, 348( "'* I/#0( ",39 4'5/ 2*#1"- `3&$a #0 '50+*$ '9 2,-*/ 8*/ ),46 ,8(7 "'* %)* :.%' 230 +),"5> Z':8"7 3, 89, J$ -"* $,4#01 1'*$C RI#35-#'0 #$ -"* $'35-#'0 -' 8'335-#'06S .'9(*28(, ,2'*64 &2 582" <89(+ '. (4, 3'9%: to al to drin frs atr at t i of a +3&(=4> )'3,0,97 '*9 38(,9 +*<<%&,+ 480, 1,='5, 8'335-*) it nurotoins li uorid stiids and a mtals rs a ri of a V,/?,/) $-5)4 disussin t imats uorid as on ildrns rain dlomnt ?'9 (4&+ 9,8+'2 ` ,0,2 18=; 34,2 - 38+ 19';, ` -/0, 58:, +*9, (48( 5" .85&%" 82: - 89, :9&2;&26 (4, =%,82,+(7 5'+( 2'*9&+4&26 82: :,('Q&."&26 38(,9 3, 480, 8==,++ ('> ?'9 582" ",89+7 3, :982; atr tat ad n filtrd trou our rrs osmosis filtration sstm is is a rat sstm 1,=8*+, &( 9,5'0,+ ,0,9"(4&26 (48( "'* 3'*%:2/( 382( &2 "'*9 38(,9> Z4, '2%" <9'1%,5 &+ &( +(9&<+ t atr of its natural minrals i ar nfiial Z':8"7 - :9&2; b,01*0 Q,-*/ i is atr tat as n urifid ut rtains its minrals ann atr ains transform t mial omosition of filtrd ta atr to mat t strutur '. 38(,9 .'*2: &2 <%8=,+ %&;, 4&64G,%,08(&'2 6%8=&8% +(9,85+ 82: '(4,9 28(*98% 89,8+ (48( 480, 1,,2 ;2'32 (' <9':*=, 38(,9 3&(4 9,589;81%, 4,8%&26 82: 9,='0,9" <9'<,9(&,+> T826,2 A8(,9 &+ 8 5&=9'G=%*+(,9,: 38(,97 5,82&26 &( &+ 5'9, ,8+&%" 81+'91,: 1" "'*9 1':"/+ =,%%+ tan rular urifid atr is so it surdrats ou t also as alalizin i and 82(&'Q&:&F&26 ,..,=(+ '2 "'*9 1':"/+ +"+(,5+7 9,5'0&26 8=&:&= 38+(, 82: .9,, 98:&=8% :8586, &2=*99,: .9'5 (98&2&26 82: '(4,9 +(9,++'9+ 82: (4,9,.'9, ,281%&26 "'* (' 9,='0,9 .8+(,9 82: +(9'26,9> - *2:,9+(82: (48( b,01*0 Q,-*/ filtration sstms ar nsi or altrnatis sstms ar 69,8( X8%+' ,Q<,2+&0,Y7 8+ 89, (4, 5':,98(,%"G<9&=,: ^*/(*4 Q,-*/ <#3-*/$ 7 34&=4 2,89%" 58(=4 kW filtration in trms of rmoin toins ut also maintain t atrs minral ontnt li ann
35
A8(,9 J8=4&2,+> -. "'*/9, 1*:6,( &+ (&64(,9 (482 82" '. (4,+, 8%%'3+7 (4,2 :' (4, 1,+( "'* =82 82: find a filtr at a almart ttr is ttr tan notin
S,7 '3 +),"5 .%1$ 230) >3+2 :*,-.' T1>/U ," 30"&*/ 3$ :%'*) G*) +%26 - %&;, (' :9&2; '*( '. 6%8++ J8+'2 R89+O "'* =82 6,( (4,5 .'9 8 ='*<%, '. :'%%89+ 8 1'((%,> a%8++ &+ 1,+( (' :9&2; '*( '.7 +(8&2%,++ stl is fin too ut d aoid drinin out of lasti if ou an l it an of t omounds in <%8+(&=+ 5&5&= ,+(9'6,27 +' 34,2 (4," %,8=4 &2(' "'*9 +"+(,5 (4," =82 2,68(&0,%" 8..,=( "'*9 4'95'2,+> ?&28%%"7 8 3'9: '2 /0GG1*7*"'/> - <,9+'28%%" :' 2'( %&;, (' (8;, 8 %'( '. +*<<%,5,2(+ 82: 85 '. (4, 5&2:+,( (48( "'* :'2/( 9,8%%" 2,,: 5*=4 '. 82"(4&26 &. "'*9 :&,(7 +%,,<7 82: '(4,9 %&.,+("%, <98=(&=,+ 89, +'*2:> -. 348( "'*/9, :'&26 &+ 3'9;&26 .'9 "'* 82: "'* .,,% 2' 2,,: (' +*<<%,5,2( 3&(4 82"(4&267 (4,2 :'2/(> -. "'*/9, '2 8 1*:6,(7 .'96,( 81'*( +*<<%,5,2(+` "'* :'2/( 2,,: (4,5> @(&%%7 ,0,2 &. "'* ,8( 8 :&,( .*%% '. .9,+4 .9*&(+ 82: 0,6,(81%,+7 0&(85&2G9&=47 983 :8&9" 82: 5,8(7 (4,9,/+ 8 6'': =482=, '. "'*9 5&++&26 ;," 2*(9&,2(+7 +&5<%" 1,=8*+, '*9 .'':+ ` ,0,2 34,2 69'32 '9682&=8%%" ` 89, %,++ 2*(9&,2(G:,2+, (482 (4, .'':+ '*9 82=,+('9+ 8(, X82: 34&=4 '*9 :&6,+(&0, +"+(,5+ 89, *+,: (' ,8(&26Y> - =*99,2(%" '2%" (8;, 8 482:.*% '. +*<<%,5,2(+7 8%% '. 34&=4 ='5, 4&64%"G9,='55,2:,:>
>#?#01 <5*3 <9':*=,+ 82 ,Q=,%%,2( %&2, '. <9':*=(+ (48( 5" .85&%" 82: - 480, 1,,2 ,2I'"&26 .'9 '0,9 8 :,=8:,> @(89( 3&(4 (4,&9 @*<,9a9,,2+ 82:l'9 @*<,9!,99" 5,8% 9,<%8=,5,2( :9&2;+> -. "'*/9, %'';&26 .'9 +'5,(4&26 5'9,7 "'* =82 (9" (4,&9 -2@<'9(k,='0,9"7 @*<,9$++,2(&8%K5&2'+7 82: @*<,9$++,2(&8%W5,68 <9':*=(+7 8+ 3,%%> ^35* B+* <*/D*0-*) H') >#?*/ O#3 82: V#1" F#-,D#0 ^5--*/ O#3 89, (3' 69,8( <9':*=(+ -/0, 1,,2 (8;&26 5"+,%. 82: 6&0&26 (' 5" ;&:+ .'9 ",89+7 18+,: '2 (4, 9,+,89=4 '. I/6 Q*$-'0 J6 W/#+* > - 8%+' (8;, 7,$$U4D*$ A0U4D*$ (' 4,%< 3&(4 <9'(,&2 81+'9<(&'2 82: Wc=O7 8/'&#'-#+$ (' <9'5'(, 6*( 4,8%(4> Z48(/+ &(> S'(4&26 <89(&=*%89%" .82="7 1*( (4," 6,( (4, I'1 :'2,>
36
Sleep
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A&(4'*( 6,((&26 2,*9'(&= 81'*( &(7 &. "'* =82 +(9&0, (' +%,,< :*9&26 8+ 582" '. (4,+, 4'*9+ &2 (4&+ \G4'*9 3&2:'3 8+ <'++&1%,7 "'*9 1':" 3&%% (482; "'*> K%+'7 9,5,51,9 (4, :&86985 - <'+(,: ,89%&,9 &2 (4&+ =48<(,9 (48( :,<&=(,: '<(&58% 4'95'2, 18%82=, and iradian rtms rit lits lat at nit mss it our anaoli ormons ou no (4, '2,+ (48( 4,%< "'* 69'3 +(9'26,9 34,2 "'*/9, +%,,<&26> @' :&5 (4, %&64(+ &2 "'*9 4'*+, 82: '2 37
"'*9 ='5<*(,9 8( 2&64(> Z4&+ 3&%% 4,%< "'*9 1':" 9,%,8+, 4'95'2,+ %&;, 5,%8('2&2 X34&=4 4,%<+ "'* .8%% 8+%,, Z48( 1,&26 +8&:7 - 9,8%&F, (48( &(/+ 489: .'9 8 %'( '. <,'<%, (' 6,( (' 1,: 1" [_7 34&=4 &+ 34" 5" 8:0&=, &+ 8%38"+ (' +(9&0, .'9 8+ 582" '. (4'+, 4'*9+ 8+ <'++&1%, 82: :'2/( +3,8( &( &. "'* =82/( .8%% asl until midnit or latr ardlss of n ou o to d ours is nrall a ood rul '. (4*517 1*( 8+ 3&(4 8%% (4&26+7 %&+(,2 (' "'*9 1':" 82: :' 348( .,,%+ 9&64( .'9 "'*> Points to Remember
Z4, 3'9%: 3, %&0, &2 (':8" &+ 0,9" +(9,++.*%` .9'5 ,20&9'25,2(8% ('Q&2+ &2 '*9 .'': 82: 38(,9 (' .9&64(,2&26 &586,+ '2 (4, 2,3+ (' (4, ,0,9":8" +(9,++'9+ '. %&., 3, 8%% .8=,> -2 '(4,9 3'9:+7 (4, .'9=, '. &%'%>31,/7 X:,+(9*=(&'2Y &+ +(9'26 &2 '*9+,%0,+ 82: &2 '*9 3'9%:> !*( 3, 8%+' 480, (4, <'3,9 '. %"%>31,/7 X9,1*&%:&26Y <9,+,2( &2 '*9+,%0,+ 82: &2 '*9 3'9%:> K=4&,0&26 +(9,26(4 &2 8%% 89,8+ '. '*9 %&0,+ :,8%+ 3&(4 18%82=&26 (4,+, .'9=,+ +' (48( ` 8+ '2, &+ 19';,2 :'32 ` '2, &+ 8%+' 1*&%( 18=; *<7 (' 1, ='2(&2*8%%" E1'92 82,3>H K+ 8 6,2,98% 9*%, '. (4*517 - 1,%&,0, &( &+ 1,((,9 (' ,99 '2 (4, +&:, '. &2(9':*=&26 5'9, 8281'%&+5 &2(' "'*9 %&.,> U482=,+ 89,7 %&;, 5'+( 5':,92 4*582+7 "'* 89, ,Q=,++&0,%" =8(81'%&=> W*9 3'9%: &+ '2, &2 34&=4 E(4, =&(" m'9 <,9+'2n (48( 2,0,9 +%,,<+H &+ 9,0,9,: 8+ 82 8:5&981%, M*8%&("> A8"+ '. 18%82=&26 "'*9 1':"/+ =8(81'%&= 82: 8281'%&= <9'=,++,+ &20'%0, 5*=4 '. 348( 3,/0, (8%;,: 81'*( &2 (4&+ =48<(,9> $8(&26 6'': M*8%&(" .'':+ (48( "'* =82 ('%,98(, &2 (4, ='99,=( 58=9'2*(9&,2( roortions for our mtaoli t drinin lan atr ttin aduat sl findin tim for 9,+( 82: 9,%8Q8(&'2` (4,+, 89, 8%% 481&(+ "'* =82 :,0,%'< (' 5&(&68(, (4, 2,68(&0, ,..,=(+ +(9,++ 48+ '2 "'*> -2 (4, 2,Q( =48<(,97 3, 3&%% 8::9,++ .*9(4,9 38"+ '. 9,:*=&26 +(9,++ 82: <9'5'(&26 8281'%&+5 82: +(9,26(4>
P*&377*"+*+ @'0+2 P*/30)&*/Q ?'9 82 &2G:,<(4 %''; 8( Z4, @,='2: N8",9 '. @(9,26(47 =4,=; '*( 5" J)?,0+*) W"4$#'3'1#+,3 .-/*01-" .-5)4 H'5/$* > K%+' (8;, 8 %''; 8( f9> !9"82 A8%+4/+ <,- B$ Z'- X'5/ <,53- .-5)4 H'5/$* > K2: @,82 U9'Q('2/+ !"* I,/( .#)* O9 <,- >'$$ *^''( >
38
Chapter 3 Energetic Strength
A48( ,Q8=(%" &+ J"*)-*',& @')*"-'. r mor imortantl at do man n rfr to nrti trnt - 85 81'*( (' <9,+,2( "'* 3&(4 348( &+ <,948<+ (4, 5'+( ='2(9'0,9+&8% '. (4, ?'*9 N8",9+> J"*)-*',& @')*"-'. 9,.,9+ (' (4'+, <89(+ '. *+ (48( 89, 5*=4 %,++ (826&1%, (482 '*9 2,90,+7 5*+=%,+7 4'95'2,+ 82: '9682+> -( 48+ 5'9, (' :' 3&(4 '*9 (4'*64(+7 .,,%&26+ 82: (4, <'3,9 '. 19,8(4> S'7 2'( %&;, 1*9+(&26 8 38(,9 1'((%, 3&(4 "'*9 %*26+` - 85 (8%;&26 81'*( (4, <'3,9 '. f$$]7 :&8<498658(&=7 1,%%" 19,8(4&26>
sr ourslf rit no o ar ou ratin s it sallo and omin from our st or our ur adomn os our ll fl tit s our sintr lnd ]9'<,9 19,8(4&26 ` (4, ("<, '. 19,8(4&26 (48( ,2,96&F,+ "'*9 1':" 3&(4 'Q"6,2 82: =9,8(,+ 82 ,0,2 :,,<,9 .'*2:8(&'2 '. 4,8%(4 82: 0&(8%&(" ` &+ :,,< 82: ,Q<82+&0,> A4,2 "'* 89, .*%%" assin t or of our rat ou ill fl our lor ll and li oor andin Z4&+ &+ &5<'9(82(> Z4,9, &+ 8 69,8( :,8% 39&((,2 81'*( (4, 5&2:G1':" ='22,=(&'27 5'+( '. 34&=4 ar it and find r lful and usful ut tr is on ast fl dosnt o far nou 82: (48( &+`
9.* L!IF %"+ ?BFC %)* BIJY A4,2 3, (8%; 81'*( 8 5&2:G 1':" ='22,=(&'27 &( &5<%&,+ (48( (4,+, 89, (3' +,<898(, ,2(&(&,+ (48( 89, +'5,4'3 %&2;,: 1" 8 2,1*%'*+ (4&9: <89("7 +'5, +'9( '. E='22,=('9H (48( 19&:6,+ (4, 68< 1,(3,,2 (4, (3'> !*( (4, .8=( &+7 "'*9 5&2: &+ "'*9 1':" 82: "'*9 1':" &+ "'*9 5&2:> R*+( %''; 8( "'*9+,%.` "'*9 198&2 82: 2,90'*+ +"+(,5 89, <89(+ '. "'*9 1':"V Z4, 6%89&26 (9*(4 &+7 5&2: 82: 1':" 89, 2'( +,<898(, ,2(&(&,+ 1*( :&..,9,2( 8+<,=(+ '. (4, +85, ,2(&("` DWPV -(/+ +' oious ut dont rall anold tis fat taaas of atin tis ar sinifiant
ou mit tin of t uman rain as t or of uman onsiousnss os rot dnds '2 (4, 4,8%(4 '. (4, E+'&%H X"'*9 ,20&9'25,2(Y 82: (4, E9''(+H X"'*9 <,9&<4,98% 2,90'*+ +"+(,5Y> Z4&+ is t foundation from i t or of onsiousnss ros And as it a or if t roots
40
!"# %&'( !)* #!+!,*# &) )*%-)'.-*#/ .&"%.'&0%"*%% 1&"2- 3(&&+4 5&0 ,*- -6* 7'.-0)*8
f ontinu it t analo of t uman or ats and to ou if ou lid in modrn soit for an riod of tim is tat ou n lad in a or ot tat is too small 9&) :&0) )&&-% -& ,)&1 !"# *;7!"#4 <% :&0 ,)*1 07/ :&0 1*)* -&(# 3: :&0) 7!)*"-%/ :&0) -*!.6*)%/ )*(','&0% !0-6&)'-'*%/ !"# %&.'*-:/ '" ,*"*)!(/ -6!- =,&&#> !"# =3!#> *;'%-*# '" -6* 1&)(#/ !"# -6!- -6*)* !)* %&+* -6'",% :&0 #& and otr tins ou souldnt do f ou tr a tmr tantrum or toud our riat arts -6*:2# -*(( :&0 -6!- '- 1!%"2- =)',6-/> !"# -6!- :&0 %6&0(#"2- #& -6!-4 ?!+* 1'-6 %7*!@'", '" .(!%% 1'-6&0- )!'%'", :&0) 6!"#/ (!0,6'", !- ='"!77)&7)'!-*> -'+*%/ !"# *;7)*%%'", !",*)/ A&:/ !"# %!#"*%%4 ?& :&0 (*!)"*# -& 3* ="'.*4>
As ou ot oldr all of tis inut from t nironmnt ntuall onditiond ou to sarat our onsiousnss from our od and li insid our ad rain imain a ros ud o )*A*.-% '-% )&&- %:%-*+B4 5&0 #'# '- 3*.!0%* :&0 #'#"2- @"&1 !": 3*--*) !"# 1*)* 0"#*) -6* assumtion tat in ordr to ma sur ou r doin t rit tins ou ad to ro a rstriti ot around our root or musular sstm in ordr to rstrain natural imulss is +0%.0(!) )*%-)'.-'&" .a+* '" -6* 9&)+ &9 16!- C .!(( ="*0)&-'. 6&(#'", 7!--*)"%>D &) %'+7(:/ -*"%'&"4 ittl did ou no tat in lain t ansi root sstm into a tin or ot oud st u ! 16&(* 6&%- &9 +0%.0(!)/ 76:%'&(&,'.!(/ !"# 7%:.6&(&,'.!( )*%-)'.-'&"% -6!- +!: %-'(( 3* '"6'3'-'", ou from roin stronr ou larnd to rstrit momnt and snsation in rtain aras of our od tat allo t natural rssion of sadnss sorro ratiit lo and far ou also larnd to tam our innr arrior of arssion aus it asnt to fit or to ll o ou larnd to ln our a n and fists nr anr aros in ordr to it in is aituatd oldin in of anr ausd ou to dlo a tit a and n musls )*%-)'.-'&"% '" :&0) +0%.0(!-0)* -6!- !)* !99*.-'", 16& :&0 !)* -&#!:4 r ar so man otr amls of tis ut tin ou t t ida f ou r ard m sa %&+*-6'", !(&", -6* ('"*% &9 =5&0) *+&-'&"% !)* -)!77*# '"%'#* :&0) +0%.0(!-0)*/> -6'% '% 16!C +*!"4 n ou ar oun ou rsond to iolnt soloial stimuli somon soldin ou iin on ou llin at ou t it sial dfnss looin don rindin our tt lnin our fists tat om aituatd illm i alld tis musular armorin ssntiall at t ild dos is rott is or r mor ulnral soft aras in t od from t rid trat o t tnd to ln t musulatur on t front sid of tir od t fa a and n musls as ll as t musulatur aross t st ll and li oor is auss t naturall soft sul and rlad musls to ardn and om roniall -*"%*/ 16'.6 !"#$!%&$# (!")$*%+,4
41
s nuroti oldin attrns tat rsult from soloial stimuli at som oint am aituatd to su a dr tat ou lil still do tm onl its no unonsious is affts our aratr if our souldrs ar sloud du to ars of in id on and our is ar !"#$! &'! &( )*+',- )$,.* /&'0 1,0*2!) 1-,3*4 &2 /&' ,! ,2 *,0-/ ,#*5 (&0 *+,.1-*5 /&' 6"-- 7* srl limitd in our slf rssion and ill a diffiult assin our tru strnt 1&!*2!",-8 rs an ris init ou to tr rit no ant ou to sit omltl sloud it our $*,4 7*2! 4&625 /&'0 )$&'-4*0) 0&'24*4 (&06,045 ,24 /&'0 3$*)! 3&--,1)*4 "2!& /&'0 7*--/ (&0 minuts t our ad t a and our faturs droo n otr ords tr and loo as 4*10*))*4 ,) /&' 3,2 ,24 )!,/ -"9* !$,! (&0 !6& &0 !$0** ."2'!*)8 :&!"3* $&6 /&' (**-8 n ta a minut and ust sa rtin out :&65 )!,24 !,-- 6"!$ /&'0 -*#) 6"4*5 7,39 !,--5 ,24 /&'0 3$*)! ,24 $*,4 $*-4 $"#$ "2 , $*0&"35 1&6*0 os in t lassi urman stan old tat for to or tr minuts :&!"3* , 4"((*0*23*; <& /&' )**5 3$,2#"2# /&'0 7&4/ =>: ,((*3! $&6 /&' (**-8
!" $%&'% ($ )**'++ ,$-% .-// +(%'"0(1 )"& 23%3/3(,4 ,$- 5-+( -"+1)*6/' ,$-%+'/. )"& 78-+( $-( $. ,$-% oer pot ?2 ./ *+1*0"*23*5 !$*0* ,0* (1%'' r ffti as of doin tis Bioenergetic Breathing
simlst and asist a to naturall ra fr of /&'0 )$,39-*) ,24 &1*2 /&'0 7&4/ '1 "2!& *+1*0"*23"2# "!) ('-- 1&6*0 ,24 70"--",23* ") !$0&'#$ 3&2)3"&')-/ 0*@ !0,"2"2# /&'0 7&4/ !& 70*,!$ 2,!'0,--/8 in aout it n our alm ats our ratin li r ta a loo at a a o as t ailit to 2,!'0,--/ 70*,!$* )&(!-/ ,24 4**1-/8 :,!'0,- 70*,!$"2# ") )-&6 ,24 )!*,4/5 ,24 /&'A-- )** !$,! !$* 7*--/ 0")*) 6$*2 tis ans rats and t ll and li oor softnin our isra and musulatur itout our iin it mu tout B'! 6$*2 !$"2#) #*! 30,C/5 6$,!A) /&'0 70*,!$"2# -"9*; r sn somon rntilat ratin oms sallo from t st and fastr aras around our li oor and ll ar tit and inatiatd D&)! &( ') 70*,!$* -"9* !$")5 ,24 ,0* 0*,--/ ."))"2# &'!8
42
ratin ts su a fundamntal atiit on ardl r tin aout t it affts rtin do and o ar E$*2 /&'0 70*,!$"2# ") )$,--&6 ,24 0"#"45 /&'0 7&4/ 4&*)2A! *+1,24 !& !$* 3,1,3"!/ 2**4*4 (&0 8 <& ou to ull in all t on it nds mmr "( /&'A0* "2$"7"!"2# 0*)1"0,!"&25 ,24 2&! '!"-"C"2# &+/#*2 "2 !$* 6,/ /&'0 7&4/ 0*F'"0*) !& ('23!"&2 otimall our iniitin our dlomnt of strnt ?2 &!$*0 6&04)5 hen ou dont breathe deepl the Strongest 9'%+3$" $. :$-%+'/. 5), 8'*$5' /'++ )**'++38/' 5 7*3,')* !$* musular sstm i is t manism i ar and disar t od trou ratin is rstritd is 6"-- -"."! /&' "2 ,-- ,0*,) &( /&'0 -"(*8 ?2 &04*0 !& 0*)!&0* 4**1 70*,!$"2#5 /&' 2**4 !& )!0*!3$ ,24 rla t musulatur on t front sid of our od in our (,3*5 G,6 ,24 2*39H ,30&)) /&'0 !$0&,!5 3$*)!5 ,24 )&-,0 1-*+')H in our ll and in t li oor s ar t onsoft aras of ulnrailit tat as ildrn larnd to tns u and armor in ordr to rott oursls from rid iolnt soloial stimuli or to rstrain oursls from rssin ,2".,-")!"3 *.&!"&2) !$,! 6*0*2A! ,--&6*4I8
ou ma a ard m sa for tat ou ot to 10%.)5% *&)! #!,0 67889 is is at man in ordr to full rat t ansion as to srad all t a don to tis li 7,)"28 E$*2 /&' 70*,!$*5 /&' )$&'-4 (**- /&'0 7&4/ *+1,24"2#5 0"#$! 4&62 !& /&'0 1*0"2*'.8
<5% 6!=
? 0*,-"C* /&'0 -'2#) 4&2A! ,3!',--/ #& 4&62 !& /&'0 7,--)8 E$,! ? .*,2 ") !$,! 6$*2 /&' rat full and our luns and to tir full aait and our diaram ands all t 6,/I !$*0* ") , 3,)3,4"2# *((*3! 6$*0*7/ /&'0 4",1$0,#. 1')$*) 4&62 &2 /&'0 &0#,2)5 3,')"2# tm to ul in t adominal and li aras i rodus a massain fft on t 7&4/A) )/)!*.)8
The o is on of t most ffti riss found for rtrainin ror ratin o as oularizd in t s a man namd Alandr on or ratitionrs of ion oa and otr intrnal martial arts a n usin it sin anint tims rason it is so ffti as an ris is aus it tarts man of tos soalld ulnral sots tat ')*4 !& 7* )&(! 7'! ,0* 2&6 !*2)* (0&. /*,0) &( .')3'-,0 ,0.&0"2#8 B*#"2 7/ )!,24"2# 6"!$ /&'0 (**! ,7&'! )$&'-4*0 6"4!$ ,1,0!5 ,24 6"!$ /&'0 92**) )-"#$!-/ 7*2!8 n ta ot of our fists and rss tm firml into our lor a li ou s m doin in
43
t ao oto :&65 1"23$ /&'0 *-7&6) "25 -*,2 7,395 &1*2 /&'0 .&'!$ ,24 */*) ,) 6"4* ,) /&' 3,25 ,24 70*,!$*5 flin t strt aross our fa n st adomn is and li oor ontinu to 70*,!$* 4**1-/ !$0&'#$ /&'0 6"4* &1*2 .&'!$ (&0 JK )-&6 70*,!$)8
is ris ill roal fl somat unomfortal t first f tims ou tr it and our od ma in to sa and irat in rsons is is normal and mans our od is onin u lonlosdoff amrs trou i nrati nr an no ass frl ratin >) /&' 10�*))5 /&' 3,2 *+1*0".*2! 6"!$ 4"((*0*2! $,24 1-,3*.*2!)8 L,24) 7*$"24 !$* $"1) -"9* dsrid ao ill l on u our is mor ands ind our ad ill la mor of a strt on our st and ands in t air ill inras t orall intnsit of t ris o s m dmonstrat isuall o to do tis at )5*( >*2%!8
t as n osrd tat in most mindod ris traditions tat t mout is losd and ratin is don trou t nos rason us an ond mout ,110&,3$ !& 7"&*2*0#*!"3 70*,!$"2# ") !& )!0*!3$ !$* &(!*2 !*2)* .')3'-,!'0* 6"!$"2 !$* (,3*5 2*39 ,24 G,68 B0*,!$"2# 6"!$ ,2 &1*2 .&'!$5 ,24 )!0*!3$*4 G,65 0*4'3*) 3&..&2 !*2)"&2) 6$"3$ -*,4 !& )$,--&6 70*,!$"2#8 Using the Bioenergetic Stool
n ou a ad som rati it t o ou ma ant to inras t strt on aras itin t lis ll and st is is r t ioenergetic StoolO 3&.*) "2!& 1-,/8 ?2 )5*( >*2%! ? *+1-,"2 $&6 !& .,9* &2* ,24 $&6 !& ')* "! !& .,+"."C* /&'0 70*,!$"2# 3,1,3"!/8 M))*2!",--/5 !$* B"&*2*0#*!"3
Open Front Breathing
!"#$%& ()*+,%,- "%- ).,%,- /. 0)/1 ,2+1"31,(.$1"+)10 4/(5/6"+/1, 70 /($%& +8, 9): "%9$),%,1&,+$5 ;+))6< 0)/ 4"0 :"%+ +) +10 +8$( +8$1- 71,"+8$%& +,58%$=/, > )*+,% .1"5+$5, :$+8 40 56$,%+(< 5"66,- !"#$ &'($) *'#+),-$.?
5,+0 9"(0$ -"+.$%/01
in lain on t oor or on a d it our ft at and roundd and our a and ad at on t round oull ant to ar loosfittin lots ma sur our lt is loosnd or ttr t nad as tis ill allo for full ran of ansion it our ratin @8,% ).,% 0)/1 4)/+8 "( :$-, "( .)(($76, "%- (.1,"- )/+ 7)+8 )* 0)/1 8"%-(< .6"5$%& +8,4 "7)#, 0)/1 7,660 "( 0)/ (,, 4, -) $% +8, "7)#, .8)+)? @8$( -1":( 0)/1 "++,%+$)% +) +8, "1," 0)/ "1, +10$%& +) ).,% /. :$+8 0)/1 71,"+8$%&?
o rat dl ust li ou ould do n ratiin it t o or ionrti tool ;$%5, 0)/1 ,2+1"31,(.$1"+)10 4/(56,( 8"#, 7,,% ()*+,%,- +81)/&8 .1"5+$5$%& +8, )+8,1 +:)
tnius doin tis form of diaramati ratin no ill mor ffti tan if oud ($4.60 &)%, (+1"$&8+ +) A.,% B1)%+ 91,"+8$%& :$+8)/+ .1"5+$5$%& /($%& +8, 9): "%- 9$),%,1&,+$5 ;+))6?
f ou ant a r omrnsi ori of at tald aout in tis stion rardin :8"+ 5"/(,( 71,"+8$%& 1,(+1$5+$)%( "%- 8): +) ()6#, +8,4< +8,% :"+58 +8$( #$-,) )% +8, C!"#$% &'(#$ *++, -"+.$%/01?C > "6() +,"58 8): +) .,1*)14 4"%0 )+8,1 "-#"%5,- 7$),%,1&,+$5 71,"+8$%& "%- 4,-$+"+$)% ,2,15$(,( $% 40 2$"+01$% 3.4, 506/0+ 3(.7%/01 8"(1".4?
45
The Bio-Energizer Warm Up
n ou in to rat mor dl trou our rati it t o t ionrti tool and n ront ratin t nt st is to lor furtr as of annlin #0&'24"2#5 ,24 *+10*))"2# /&'0 *2*0#/8 As alrad alludd to sral ars ao am aross a form of od solo alld ionrti Analsis i is asd uon t tains of Alandr on and illm i ratin riss sard it ou in t rious stion on ionrti ratin om from tis form of odasd tra uil n al to rati and larn ts ionrti riss from a mntor of min r lazr o ust so ans to a n a dirt studnt of Alandr ons t foundin fatr of ionrtis r lazr as n a rat mntor to m and ou an listn to an intri ondutd it im !& )5*( =%1(*)% !& -*,02 .&0* ,7&'! !$* !$*&0/ 7*$"24 6$,! ? ,. 10*)*2!"2# !& /&' $*0*8
?%+!&()0.)*&$ .2>.&4%2 1*!%&%0$%)*4 %"%04*(%( *& !&% !/ +# 9)0%&$)5 G.+3 H&-*&% G!.45*&$ >*2%!(
at om to larn in m studis ,24 10,3!"3* &( 7"&*2*0#*!"3) ") !$,! !$*0* ,0* .'-!"1-* 6,/) &( #*2*0,!"2# and annlin nr fftil !$0&'#$&'! !$* 7&4/8 B0*,!$"2# ") &2* &( !$&)* !*3$2"F'*)5 ,24 3$,2!"2#5 )$,9"2#5 )!&.1"2#5 /*--"2#5 4,23"2#5 ion oa and of ours an dirtd momnt in nral ar ,44"!"&2,- 6,/) &( 4&"2# !$")8
or tis rason ratd a ?.*-# 6*!@A&%0$*B%0 C.0+ D3 E!,)*&% ,) , .*,2) &( &0#,2"C"2# .,2/ &( !$*)* 7"&*2*0#*!"3 !*3$2"F'*) "2!& , )".1-*5 PK ."2'!*5 4,"-/ *+*03")* !$,! ") 4*)"#2*4 !& )'1*03$,0#* ,24 #0&'24 /&' (&0 /&'0 4,/8 E,!3$ )5*( >*2%! !& -*,02 $&68 ?( /&' 4& !$* 6$&-* 0&'!"2*5 "! !,9*) PK ."2'!*)5 7'! /&' 3,2 )$&0!*2 &0 -*2#!$*2 *,3$ *+*03")* !& or lon oud li rommnd rformin t ionrizr arm uon ain or for our orouts r da for a mont ou ill stru t imromnts in our nr lls rounddnss dr oi and onfidnt and ommandin rsn Active Meditation
an ars ao am to larn aout an ndian msti t nam of so o ad dlod a )/)!*. (&0 0*-*,)"2# *.&!"&2,- !*2)"&2 !$,! $* 3,--*4 74)*>% F%2*).)*!& r ar a f diffrnt ts of Ati ditation m faorit in ;,")53* <'&3()(3$" 8 until tis oint tald a lot aout !$* 7&4/ 6"!$ *2*0#/ !$0&'#$ 70*,!$"2# ,24 rformin t ionrizr arm nami ditation ars t od as ll ut it also
46
*2,7-*) /&' !& ,2".,- (0&. "!) 3,#*8
!$0&'#$ 83$'"'%0'(3* *)(1)%+3+ is too is to frin our innr
nami ditation is an ourlon odasd mditation tat is diidd into fi stas a PK@PQ ."2'!*) -&2#5 ,24 "!A) ,-- 4&2* !& .')"38 n t first sta ou ar t od it raid ratin trou our nos follod a atarti losion of nr soutin lauin sain t in t sond sta asiall ou tro a ronu tmr tantrum is is follod a roundin ris in t tird sta tat inols rtmi ounin and loud d arrior antin Aftrards t musi stos ,24 /&' *2G&/ , 4**1 0*-,+,!"&2 6$"-* -,/"2# &2 !$* #0&'24 "2 !$* (&'0!$ )!,#*5 (&--&6*4 7/ , lrator dan in t fift sta a n usin nami ditation to rlas musular and motional tnsion for or a dad t is an inrdil orful rati and init ou to tr it if ou fl t ur I%0% *( . >*2%! r dmonstrat o to rform a st of nami ditation ou an find t musi for nami ditation on *<,&%( ,24 &2 93!)*/# 8 no that there is no right and rong hen it comes to bioenergetics
47
L&6 /&' *+10*)) /&'0 *2*0#/ ") *2!"0*-/ 4*1*24*2! &2 /&'0 "))'*)8 R&' .,/ 2**4 !& )!&.15 /*--5 and us a tnnis rat to stri a illo or mattrss som of m faorit tnius r ou ma nd to rlas rif induin d soin n still at ou rall ma nd to do is ust 8
Aain it all dnds on at motions ar trad insid of ou and nd to find a a out D&)! &(!*2 6$,! 3&.*) &'! -&&9) -"9* , !$0**@/*,0@&-4A) !,2!0'.8 >24 !$,!A) 1*0(*3!-/ 3&&-8 E$/; B*3,')* .&)! &( ')5 6$*2 6* 6*0* !$0**5 $,4 (**-"2#) 6* 6*0*2A! ,--&6*4 !& *+10*))8 >24 PS5 JQ5 5 ars latr tos flins still nd to om out ust li ou nd to dfat r 4,/ !& 3-*,0 /&'0 1$/)"&-&#"3,- )/)!*. &( "!) !&+"2)5 /&' 2**4 !& !,9* T*2*0#*!"3 4'.1)O (0&. !".* !& !".* !& (0** /&'0)*-( (0&. *.&!"&2,- !&+"2)8
Mind and Frequency Meditation
tird tniu found to ffti in lin m ro stronr nrtiall is at all mind mditation is is t traditional form of mditation r trou arious modalitis /&' !0,"2 /&'0)*-( !& (&3') ,24 4"0*3! /&'0 ,!!*2!"&2 6$*0* /&' 6,2! "! !& #&8
48
? &(!*2 -"9* !& ')* !$* ,2,-&#/ &( , !&02,4& &0 $'00"3,2* 6$*2 *+1-,"2"2# !$* 3&23*1! &( .*4"!,!"&2 !& ./ 3-"*2!)8 U"(*5 ,) /&' 92&65 ") , )!&0.5 6"!$ )& .,2/ 4"((*0*2! 0*)1&2)"7"-"!"*)5 !$&'#$!)5 #&,-)5 ,24 $,2#'1) )6"0-"2# ,0&'24 /&' !$,! "! 3,2 7*3&.* $,04 !& (&3')8
at mditation dos is nal ou to st into t of t storm so to sa r n )'00&'24*4 7/ , !*.1*)! &( 3$,&)I /&' 3,2 )!,24 "2 , 1-,3* &( 1*,3* ,24 )!"--2*))8 ?2 !$") T*/* &( t storm r ou ar roundd in ourslf and somat rmod from t aos of our lif ou an s mor larl and trfor mo trou lif in a almr and mor rsourful a f ours in our mindosssd ultur oin strait to ad mditation usuall dosnt or r alrad far too u in our ads This is h practicing bioenergetic breathing )"& )*(32'4 8$&, 5'&3()(3$"+ %'0-/)%/, 3+ ) 2'%, helpful practice to begin before and hile practicing mind meditation B&4/ .*4"!,!"&2 #0&'24) /&'0 *2*0#/ ,24 3&2)3"&')2*)) "2 /&'0 7&4/ )& !$,! 6$*2 /&' 7*#"2 !& .*4"!,!* 6"!$ !$* ."245 /&' ,0* ,3!',--/ 0*-,+*4 ,24 roundd nou for it to ffti L*0* ") . >*2%! 6$*0* ? 4*.&2)!0,!* , )".1-* foal mditation tniu m nl lro !,'#$! .* 6$*2 ? 6,) "2 ."44-* )3$&&-8 ?2 ./ &1"2"&25 !$") ") , #0*,! "2!0&4'3!&0/ .*4"!,!"&2 !& )!,0! &'! 6"!$8
r ar so man otr tnius out tr tat otrs sar from ransndntal ,24 D,2!0, D*4"!,!"&2 !& D"24('-2*)) ditation to azn all all of ts ar #0*,!5 ,24 "! 3&.*) 4&62 !& 6$"3$ &2* )'"!) /&' 7*)!8
6*!%&%0$%)*4 60%.)5*&$ O P0%Q,%&4# F%2*).)*!& R A&%0$%)*4 F.()%0#
o it an ta ars of dail mditation rati and man ours a da for ou to al to s sinifiant rsults no for m at last it is r allnin to st into t of t storm itout a littl l and it ould r diffiult for m to dot t amount of tim and nr to mditatin trou traditional mans tat is ruird to ai t rsults am sin is is for man ars n usin I!-!(#&4 .*4"!,!"&2 ,'4"&)5 6$"3$ ')* 7"2,'0,- 7*,!) or frunis to stimulat t rain in su a a tat nals ou to ntr dl mditati stats tat ould otris ruir man ars of rati usin traditional tnius amazin tin aout olosn is tat ou ust ut on som adons and listn no nd to do ,2/!$"2# *-)*I5 ,24 /&'0 70,"2 *2!*0) 4**1 )!,!*) &( 0*-,+,!"&28 no tis sounds raz ut trust m it ors li mai
49
Points to Remember
!"#$ &"'( )* ("#$ +),'- "#$ %& '() *++', +& -+.* /+#,/%+.,#),, 0*) 1)%#2 ,(0/34)$ 1- 5.,/.40* 0*5+*%#26 '()# -+.* ,'*)#2'( %, 4%5%')$7 8*)03%#2 &*)) +& +.* 5.,/.40* 0*5+*%#2 %#9+49), 4)0*#%#2 (+: '+ 1*)0'() $));4- 0#$ ;)*&+*5 90*%+., 1%+)#)*2)'%/ )<)*/%,), '+ *)4)0,) '() )#)*2- '(0' 2)', '*0;;)$ %# '(),) /(*+#%/044- '%2(' 0*)0,7 =#/) :) *)/40%5 +.* 1+$%),6 :) /0# 1)2%# '+ :+*3 :%'( '() 5%#$ '(*+.2( $));)* 5)$%'0'%+#7
./0"++/,'/' 12#'( ./*"#$0/*3 !"#$%&'( *"+,-'.+,/ +0%%1 2"3+,4'+5 5'36 78 7+"3%, 9,: ;%$+,3 <&#.+, 7 9#'&8 0'%+"+,-+3'( =#,7>?@ ;%A3'"+ 7
r ar to idos r dmonstrat o to indu sifi forms of ionrti atarsis B6'/ 4'C+% $)5+#,'*0'), (+: '+ *)4)0,) 2*%)& 0#$ ,0$#),,6 0#$ 36'/ 4'C+% ;*+9%$), -+. :%'(
riss for unlasin t ast and omin mor onfidnt and arssi 0ACC6#D/ 0,#'"6 0 2*)0' )<;40#0'%+# +& '() #).*+,/%)#/) 1)(%#$ 5)$%'0'%+#7 " scientific overview of meditation &*+5 '() >0-+ ?4%#%/7 E%&%/8"( 7
5 0
Chapter 4 Life Mastery
t some point in our life ou ill die The ripple of our eistence ill be left in the hearts of those people hose lies ou hae inuenced These people ill be the ones ho carr our ision into the future =1' >-'+(3$" (1'" 8'*$5'+ —
dloin strnt and alan in t irst r ars of trnt to ri euromuscular Strength5 hsiological Strength5 ,24 nergetic Strength ou ill in to nrat i lls of strnt tat ill allo our u to fill so to sa and nal ou to ,33*)) !$* Fourth aer of Strength ife aster o our stron and our u is full ou om a tronr Vrsion of ourslf and no its tim to us tat strnt to slf atualiz liin out our mission of empoering &!$*0) "2 /&'0 &62 $*0&"3 6,/8 Vision and Core Values
n ordr to do tis oull nd to a a 23+3$" )"& ) +,+('5 $. *$%' 2)/-'+ (0&. 6$"3$ /&' 4& 2&! )!0,/8 ust li a ournr trou t ildrnss nds a ision of r ants to o and t tools to t tr a aa food lotin tnt mas and a omass in ordr to sussful ou nd to oos a dstination and a st of or alu tools tat ill ta ou r ou ant to #&8
5 2
li to fous on nisionin suss in four atoris 1')/(15 2$*)(3$"5 relationships5 ,24 /'0)*, 8 also oos four or alus for a of ts atoris so as to suort m ision ts ar ./ T!&&-)5O "( /&' 6"--8 inite ou no to rite don on paper hat our ision and core alues are for the four categories that am about to present to ou n trms of nisionin t 1')/(1 ou ould li to attain a r lful ris do is to ".,#"2* 6$,! ./ perfect da &( $*,-!$ 6&'-4 -&&9 -"9*8
r is to oos t routin tat ou at ou tin ou 4&5 7'! 6$,! ou no ors for ou And dont orr aout lannin or ondrin tr tis is fasil "2)!*,45 G')! ,3! ,) "( "!A) ,-0*,4/ $,11*2"2# "2 /&'0 -"(*8 ?2 &04*0 !& .,9* !$") 1*0(*3! 4,"-/ 0&'!"2* , 0*,-"!/5 ? 0*3&..*24 !$,! /&' *)!,7-")$ )&.* 3&0* alus it rard to our alt ons adotd and tat init ou to adot too or oos our on no rssur from m ar )583(3$"5 discipline5 noledge5 ,24 8)/)"*' s ,0* 10*!!/ )*-(@*+1-,2,!&0/8
Ar ou amitious nou to ai at ou st out to do o ou a t disilin to as oftn sa uotin 60*.& <0.4# >0* /&' 92&6-*4#*,7-* ,7&'! !$* $*,-!$/ $,7"!) !$,! )'11&0! /&' 7*)!; >24 ,0* /&' 7,-,23"2# t fors of anaolism and ataolism in our lif f ours ts alus ar not limitd to $*,-!$ ,24 3,2 7* ,11-"*4 !& .,2/ &!$*0 ,0*,) &( /&'0 -"(*8
G5!!(*&$ =!0T #!, /%%- #!, =%0% 3,) !& )5*( %.0)5 )! 2!J .&2 =!0T*&$ =*)5 3%!3-% .&2 *& 3-.4%( =5!(% 4!+3.&# #!, %&U!# .0% *+3!0).&) /.4)!0( *& 2%)%0+*&*&$ #!,0 >*(*!&V 5 3
t ou an rit don our ision for our 2$*)(3$" or allin is tim ant ou to aain ".,#"2* ,24 4*)30"7* 6$,! /&'0 1*0(*3! 4,/ 6&'-4 -&&9 -"9*5 &2-/ 2&6 (&3') &2 !$* !/1* &( 6&09 our doin at t of nironmnt ou ar orin in at ind of limat ou li in at 9"24) &( 1*&1-* /&' ,0* 6&09"2# 6"!$5 ,24 $&6 &(!*2 /&' ,0* 6&09"2#8 ?2 $*-1"2# /&' 4*!*0."2* at atl our allin is and o to o aout dloin it into our oation il rommnd ou rad ort rns oo F.()%0# 8 or alus adotd to suort m ision it rard to m oation ar &'2$(3$"5 '"(1-+3)+55 compassion 5 ,24 *%')(323(, 8 uarant ou tat no mattr o in lo ou ar it t or ou oos to do tr ill das n ou dont fl li doin it tis is r dotion oms in ou must al to our i itur mission rioritizd to t oint tat on das n ou dont fl li doin t mundan stuff tat n t most fulfillin of or ntails ou an do it ana aus ou ar tat dotd to our aus is also fors ou to as ourslf is t or am doin alind it m or alus As t os on famousl adisd in is 9).&/!02 4!++%&4%+%&) (3%%455 ,)9 /&'0)*-(5 T?( !&4,/ 6*0* !$* -,)! 4,/ &( ./ -"(*5 6&'-4 ? 6,2! !& 4& 6$,! ? ,. ,7&'! !& 4& !&4,/;O ?( !$* ,2)6*0 ") T2&O (&0 !&& .,2/ 4,/) "2 , 0&65 /&' 92&6 /&'A0* 2&! 4&"2# 6$,! /&' 6*0* 7&02 !& 4&5 ,24 "( /&'A0* )*0"&') ,7&'! #0&6"2# )!0&2#*05 !$*2 !$,!A) #&! !& 3$,2#*8 is lnds itslf to ntusiasm and ratiit ou ot to ntusiasti aout t or ou do and toroul no t rati ross it ntails if ou ar oin to om a mastr at it This is h choosing a ocation ou loe doing no matter ho cra or odd it ma loo to others is so important it proides ou ith an almost endless suppl of energ that ill enable ou to deelop our craft much further !$,2 "( /&' 6*0* !& )".1-/ #& ,(!*0 , T)*3'0*O &0 $"#$@1,/"2# G&7 !$,! /&' 0*,--/ 4&2A! -"9* !$,! .'3$8 loin omassion is also for t suss of our oation ou ot to undrstand tat our oation is an at of sri ou ar srin somon in som a trou our or it tis in mind orin from a la of omassion ratr tan a la of rd ill sr ou and our lints far mor fftil in t lon run nisionin our idal relationships ") ,-)& ".1&0!,2!8 is ins it our rlationsi it ,$-%+'/. f ou dont lo ourslf and arnt ttin our 2**4) .*!5 !$*2 "!A) $,04 !& 4& !$* ),.* (&0 &!$*0)H !$") ") 6$/ "0&2"3,--/ !$* .&)! )*-( !$"2# /&' 3,2 4& ") !& 7* )*-(@ not not slfis n ou ar loin ourslf and doin at ou nd to fl fulfilld ou an stand in a mor rsourful la from i ou an sr otrs it our lo is inluds romanti lo it our sinifiant otr and also familial lo it our los famil and frinds as ll as lo for t orld and tos o li in it at inds of rlationsis ould ou li to a 6"!$ !$* 1*&1-* "2 /&'0 -"(*; E$,! 9"24 &( 70&!$*05 )")!*05 )&25 da $')7,245 6"(*5 (,!$*05 o fnd .*2!&05 ,24 )!'4*2! 6"-- /&' 7*;
5 4
alus adotd it rard to m rlationsis ar 0'"'%$+3(, 5 )++'%(32'"'++5 &3+*'%"5'"(5 ,24 .$%032'"'++8 nrosit is larl an admiral and nfiial alu to uold t is ood to i frl to otrs it no strins attad and ou ill find tat doin so otrs tnd to rsond faoral to ou ts also imortant to assrt ourslf in our rlationsis it otrs as ourslf
is lnds itslf into disrnmnt i is t ailit to ta a st a and amin our lif ,24 /&'0 0*-,!"&2)$"1) ,24 ,))*)) 6$*!$*0 /&'0 3'00*2! 0*-,!"&2)$"1) ,0* 0*)&'03*('- &0 2&!8 >0* !$* 1*&1-* "2 /&'0 -"(* 1*&1-* !$,! /&' 6,2! !& 7* )'00&'24"2# /&'0)*-( 6"!$ ,24 ,0* !$*/ suortin ou Aftr all as t famous maim os ou ar t fi ol ou surround /&'0)*-( 6"!$ .&)!8O inall forinss is ont tro stons aus all li in lass ouss ndrstandin tat ou ourslf ar imrft ust li ron ls is a rruisit for in al to fori i ol t nfit of t dout ftn tims foriin t otr rson is ttr tan T6"22"2#O ,2 ,0#'.*2!8
5 5
And finall om to liin our /'0'"& turnin to t idas so aout in t onin &( !$") 3$,1!*05 ? 6,2! /&' !& 2&6 8 hat ind of life ould ou hae had to hae lied for ou to be able to leae this orld hen ou die ith a tremendous feeling of peace and fulfillment hat relationships ould ou hae fostered hat dreams ould ou hae fulfilled and hat riss ould ou hae taen to get there As ourslf tis ustion rit ho do hae to become to lie a life that ill hae touched the lies of others in a poerful a O ?.,#"2* /&'0)*-( ,) /&'0 ('--/ 0*,-"C*4 )*-(5 6$& $,) ,!!,"2*4 !$* #&,- &( $") &0 $*0 40*,.)8 :&65 -&&9"2# 7,395 s ar t or alus oud is to adot
or alus it rst to liin m lnd ar philanthrop 5 .)3(1.-/"'++5 )%( ,24 /$2'8 ?( ts alus rsonat it ou tn of ours adot tm for our on lif tris onsidr 6$,! ") ".1&0!,2! !& /&'5 ,24 3$&&)* /&'0 &628 iin a lif of ilantro to m mans iin r last dro of m nr to m aus and m ol so tat t tim dat oms around am asolutl snt and a ld notin a aitfulnss rlats to our loalt and o dndal and trustort ou ar ill ou 0*.*.7*0*4 ,) , .,2 &0 6&.,2 T&( $") &0 $*0 6&04;O it art and lo om t tanil rsults of our istn at did ou la ind id ou uild a usinss mir tat and t orld or did ou rais alt ildrn in a loin 6,/5 &0 4"4 /&' )".1-/ .,2,#* , 7*,'!"('- 1'7-"3 #,04*2 !$,! 70&'#$! G&/ "2!& !$* $*,0!) &( assin stranrs a of ts and man mor an uall fulfillin as to li
Affirmation and Visualization
o tat ou imaind at ind of la oull la ind and at or alus oull nd to adot in ordr to fulfill our la ,. #&"2# !& 10*)*2! /&' 6"!$ , 3&'1-* &( mtods ad trmndous suss it in !*0.) &( .,2"(*)!"2# ./ 40*,.) ,) 0*,-"!/8 ffirmation ,24 23+-)/3?)(3$" ar to r 1&6*0('- !*3$2"F'*) (&0 ".10"2!"2# /&'0 isions and or alus into our rain in su , 6,/ !$,! /&'0 3$,0,3!*0 ") (&03*4 !& !0,2)(&0. "2 &04*0 !& 3&.* "2!& ,33&04,23* 6"!$ !$*)* 4&."2,2! !$&'#$!)8
7 >*(*!& 1!.02 S 20%= 1.4T *& YZZ[ )! W10.*&=.(5X +#(%-/ /!0 (,44%((V 9)0.&$%-# %&!,$5J .-+!() .-- !/ *) 4.+% )0,%\
5 6
V&$2 >)),0,( 3,--) !$") T&%,0.- 0%4!&2*)*!&*&$5O ,24 !$*0* ") 1-*2!/ &( 2*'0&)3"*23* &'! !$*0* !& a u t alidit of ts ratis ut mor tan tat alidats t trut of !$*)* $,7"!)8
initation to ou rati t isualization and affirmation tnius am aout to rsnt to ou for 6 das multil tims a da f ou do tis tr is a r i roailit tat ou ill st tat mu losr toards omin t tronst Vrsion of ourslf and lain a rilin -*#,3/8 r first ris rommnd ou do is t folloin ind a uit la r ou ont disturd n los our s ta d rats and rla all of t musls in our od r not to old an tnsion in our s a n souldrs st ll ls or ft t tin a to a momnt in our lif n ou rind a staular suss is sould 7* ,.&2# /&'0 10&'4*)! .&.*2!)8 N*0$,1) /&' .,4* !$* #,.*@6"22"2# 1-,/5 &0 $,4 !$* 3&'0,#* to tal to an attrati oman or ma ou limd a mountain atr t as o a to tis la rit for ou ad our i suss and imain it lain or aain in dtail r to imain tis nt as iidl as ou an not ust isuall ut also siall and motionall E$*2 /&' #*! #&&4 ,! !$")5 "! )$&'-4 ,-.&)! (**- -"9* /&'A0* ,3!',--/ !$*0*8 As sill as tis ma sound tr to rat t atual momnts ou rformd durin tat rin n ou om to our momnt of itor ta on of tos momnts or *+10*))"&2) !$,! /&'A0* 0**2,3!"2# ,24 !'02 "! "2!& ,2 '5$(3$")/ )"*1$% f ou r ir oods an motional anor ould tat famous fist um 4%-%10.)*!& dos nr ins a !&'02,.*2!8 o rnat our on rsion of tis ras aomanid a triumant lamation ou ill (**- #0*,!8 n ou lad our mntal moi rnatd it ')"2# /&'0 7&4/5 ,24 *+10*))*4 !$,! 1&6*0('*.&!"&2,- ,23$&05 !$* 2*+! st is to rform a ositi present tense affirmation of 0%)(3(-&' !& )'11&0! 6$,! ou no ant to a $,11*28 ?2 , 6,/5 !$") *+*03")* !0"39) /&'0 7&4/ into liin tat ou alrad a tat tin or ,33&.1-")$.*2! !$,! /&' ,0* )**9"2#8
F# %+!)*!&.- .&45!0
5 7
at tis mit loo li is tllin ourslf it onition am so happ and grateful no that snd m lif it t oman of m drams f tats our oal ain tis on st furtr ou an tn 23+-)/3?' 6$,! "! -&&9) -"9* !& )1*24 /&'0 -"(* 6"!$ !$* oman of our drams or atr it is tat ou ant in our lif main tis ralit in t ),.* 6,/ /&' ".,#"2*4 /&'0 10&'4 .&.*2!8 E$,! 4&*) )$* -&&9 -"9*5 ).*-- -"9*5 ,24 (**- -"9*; mod at oud li to a an and mot trouout t ross at ou ar doin r is mddin tis ision dr and dr into our nrous sstm so tat our suonsious mind an or on main it an ut in ordr for tis to ffti ou ot to r moti F the gratitude and o een if ou hae to fae it of accomplishing our dreams through affirmation and isualiation and atch them materialie before our ees A sond tool usd to l raidl manifst m drams ar 23+3$" 8$)%&+8 M))*2!",--/5 3'! &'! or n dra iturs of tins oud li to otain or a an in our futur is an antin from t ts of rlationsis oud li to a to t niorood ou ant to li in to t aations our oin on n ou fiurd ts tins out ut t iturs u r ou ill onstantl s tm in our droom or atroom ras is is anotr a of rorammin our suonsious into liin ou alrad a at ou dsir i ill ma it all t mor lil tat oull nd u ain rtin ou ant itin ts ositi isualization and affirmation aroas ou ma nountr nati ois insid of our ad tat tr to undrmin t fftinss of at ou ar doin all a !$*)* T"22*0 30"!"3)O !$,! !*-- ') !$"2#) -"9* T&$5 !$,!A) ".1&))"7-*5 /&' 3,2A! 4& !$,!5O &0 T)$* 4&*)2A! ant ou to as r on a dat our fat and ul A usful rati found in dalin it m innr ritis is ratiin at on Assaraf dsris as rlain our automati nati touts it positie thining is dosnt rall ruir ou to na it or fit t innr riti instad ou inor it /&'0 automati rorammin into tinin ositil rs o to do tis nt tim an automati nati tout ariss immdiatl ra our motional anor of surm rid and stas and allo tos oodflin motions to ood our od n rla t nati tout ritin on of our ositi affirmations or instan am so ratful and a no tat a 5 in t an is rati rats n ositi nural atas tat rla t old nati ons and nal ou to rroram ourslf for suss
5 8
King Warrior Magician Lover
]*&$J C.00*!0J F.$*4*.&J 8!>%0 is a oo rittn to mn namd ort oor and oulas illtt tat as ad a rofound inun on m lif artiularl it rard to ife aster
ort oor is a unian soanalst and rofssor at t iao oloial minar $,) -*3!'0*4 ,24 60"!!*2 , 2'.7*0 &( 7&&9) &2 !$* )'7G*3! &( .,)3'-"2"!/5 6"!$ in is most famous init ou to rad tis oo and out t rsours -")!*4 "2 !$* "24*+ (&0 ('0!$*0 0*,4"2#8 D&&0* 10&1&)*) !$,! the ing the arrior the agician and the oer ,0* !$* .$-% .$-"&)(3$")/ .045%)#3%( &( !$* mature masculine psche 5 ,24 !$,! (&0 , .,2 !& ('23!"&2 ,! $") ('-- 3,1,3"!/5 $* .')! -*,02 !& aaen and balance these forces ithin himself un arrior aiian and or ar t arts of t matur fminin s E$*2 ? ),/ !$* 6&04 T archetpe 5O ? ,. 0*(*00"2# !& !$* 10".,-5 2*'0&1)/3$"3 *2*0#"*)5 &0 soloial attrns of aratr and instint tat ar rsnt in an indiidual s aar som mor stronl tan otrs in r rson rardlss of r ou om from
The oer ,03$*!/1* !*24) !& 7* !$* .&)! damad in modrn mn and is oftn t first &2* ? 7*#"2 6&09"2# 6"!$ 6$*2 !0,"2"2# ./ lints n in our orld a n taut to dn tir ulnrailit and snsitiit and to i tos ualitis as somtin a at oull om to find n ou raan t or is tat ulnrailit is atuall a sour &( #0*,! )!0*2#!$8
7 ).))!! S 5.2 2!&% )! 0%+*&2 +% !/ )5% 30%(%&4% !/ )5% 8!>%0 .045%)#3%J +!2%-%2 !// !/ ^,().> ]-*+)M( <5% ]*((
or is inold it lo in all of its forms rotrl lo roman roti lo and snsualit familial lo and lo n assd in its matur form t or ".7'*) , .,2 6"!$ , 1&6*0('- 3&.7"2,!"&2 &( )*2)',-"!/ ,24 3&.1,))"&2 (&0 $".)*-( ,24 (&0 otrs t is also rsonsil for t ratiit ,24 "2)1"0,!"&2 6"!$"2 , .,28
=1' <)03*3)" tnds to dominat in our strn ultur alon it t arrior or it sould 7* ),"4 !$,! !$* 10*4&."2,!"2# ,03$*!/1,- (&0.) &( !$*)* ,) 6*-- ,) !$* &!$*0 !6& ,03$*!/1*) "2 &'0 )&3"*!/ ,0* .&)! &(!*2 )!'2!*45 "..,!'0*5 (&0.) &( !$* ,03$*!/1*)8
aiian an assoiatd it ons oation and sills n a man is assin t D,#"3",2 "2 , .,!'0* .,22*05 $* $,) !$* )9"--) !& .,9* $") 40*,.) 7*3&.* , 0*,-"!/8 L* )!'4"*) is raft and rads aout tois tat intrst im aiian also srs a sondar uros ,) , .*4",!&0 ,.&2# !$* &!$*0 !$0** ,03$*!/1*)H "( &2* "2)!"23! ") 3&."2# &(( !&& )!0&2# "2 /&'5 !$* D,#"3",2 6"-- 70"2# "! 7,39 4&62 "2!& "!) 0"#$!('- 1-,3*8
5 9
=1' @)%%3$% ") !$* !*2,3"!/5 3&'0,#*5 ,24 ,##0*))"&2 10"23"1-* 6"!$"2 , .,28 D&)! .*2 !&4,/ ,0* imaland it rard to t arrior art itr t ar too assi and a or too arssi and ororin
is is us t trm t ndr Arssi an to dsri a man o is assin t tronst Vrsion of imslf arrior nds to larn to alan imslf it t or and i rsa sam os for t in and t aiian o ar also somat oosit (&03*)I8 Assin t arrior in is fu lnss ntails findin t oura ,24 4")3"1-"2* !& #& ,(!*0 6$,! /&' 6,2! ,24 )** "! !$0&'#$ !& t nd ood arrior is urosful and loal ors st n is drin a mission or a aus ras srin a in rsts is is t isualization and affirmation *+*03")*) ? 4*)30"7*4 *,0-"*0 ,0* )& ".1&0!,2!8 E"!$&'! 92&6"2# r our oin its ard to inst t tim and nr tat ,0* 0*F'"0*4 !& 3&.1-*!* /&'0 ."))"&28 And finall tr is =1' A3"0 nr i is t nrati and ordrin art of t matur masulin s is is t rimordial instint itin a man tat srs to rott and *.1&6*0 $".)*-( ,24 &!$*0)5 ,24 !$,! ,-)& #*2*0,!*) 1*,3*5 &04*05 ,24 ,7'24,23* "2 $") &62 -"(* ,24 "2 $") 3&..'2"!/8 in nr is a fatrli nr and its rsn in our lif 6"-- !0,2)(&0. /&'8 > #&&4 6,/ !& )5*&T .1!,) )5%(% (&'0 ,03$*!/1*) ") !& -&&9 ,! r mtolo ou ot us t orful and nrati in tn trs ruls t arrior and tn ou ot osidon t aiian o ruls or atur and finall ionsus t or
7 (+.-- ().),% S 5.>% !& +# 2%(T 2%3*4)*&$ :.3!-%!&J =5*45 (%0>%( )! 0%+*&2 +% !/ strategic, reflective, and critical )5*&T*&$ F.$*4*.& =*)5*& +%V
A mor modrn aaran of ts arts an found in mois li ord of t ins and na utant ina urtls n t in arrior aiian and or aar in Araorn olas andalf and rodo rstil n ou find tm in t aratrs of onardo aal onatllo and ilanlo f ours ou also s ts arts aar in t orld around ou o to an middl sool and oull s t rdominant rols in lad and dlod ou ot our oular ool ids o a man follors t ins n tr ar t atlts arriors smart ids it tnial sills aiians and arts ids ors oo at an soit anint or modrn and oull find tm rsnt tr too ost trial soitis r struturd in su a a tat tr as a ntral in or if fiur a
60
!"##$%# '(")* " +'","- %# ."/$0$"-* "-) " 1%2(#3"#4$+4 5%# ,6+$0* )"-0(* 5("+4+* "-) 0(7(8#"4$%-+9 :%,(4$,(+ 4'(+( #%7(+ ;(#( 0%,8$-()9
oda a s arddriin arriorli firfitrs olimn soldirs and salsmn ,"/$0$"-37$<( )%04%#+* 4(0'-$0$"-+ "-) (-/$-((#+= "-) 4'( ,6+$0$"-+ "-) "# 4$+4+ ;'% (-4(#4"$- 6+9
ou s ts arts ar rr ot itin and outsid of oursls n soit and in intrrsonal rlationsis oull find tat ou tnd to assum on of ts rols in artiular mor stronl tan t otrs tis is our natural artal inlination and ou sould s tis as a strnt as lon as ou ar al to alan out atr art is +4#%-/(+4 $- >%6 ;$4' 4'( %4'(#+9
ut it is also imortant to roniz tat t trul maturd and slfatualizd man dans t four uartrs tat ts arts rrsnt and dosnt om oidntifid it an of tm undrstands imslf to a ssl for ts arts to mo trou ratr tan idntif it t arts dirtl !" $%&' ()*+ *%,)'-. /012 3).*2'$ 4 0* 0. $%&' *).5 ). ) .*'%"6 0"-070-&)8 *% 9-)":2 *+2 1%&' ;&)'*2'.< )"- 2=(2'02":2 )"- )88%, 2):+ %1 *+2.2 1%&' (.$:+%8%60:)8 0".*0":*. *% :%>2 *+'%&6+ $%& 0" *+20' %," &"0;&2 )"- 2>(%,2'0"6 ,)$.? ?'(#( "#( " 5(; ("+> ,(4'%)+ 4% 8(/$- )%$-/ 4'$+9
n is to surround ourslf it imas of t arts oull s tat a t ion of aolon aiian on m ds also a itur of Ars arrior and sus in on m all ao m ds and a a tattoo of iss or as onstant rmindrs of o am and at m otntial is ts an as and orful rati to t ostrs or small status tat rrsnt ts nris to ou and la tm in our room or offi r oull s tm rularl raliz tis sounds a it odd ut ou a to trust m n tll ou tat it ors n t sam a tat isualization and affirmation and mindmas or ision oards imrint mssas onto our suonsious mind oodin our rain it imas of ts orful mn ill undoutdl inun ou into omin mor li tm Anotr a to rin t or of ts arts into our lif is to find rol modls or rsonal ros to modl ourslf aftr and larn rtin ou an aout tm is mit man radin mts atin idos and mois or listnin to iorais aout ol ou admir r it mit loo li rain out to a otntial mntor and asin for is mntorsi ou an rad aout mor as of assin t arts in !""#$%& ("") 9 for mo on if oull noti a of ts four matur masulin arts mats ratr losl it t four or isions so aout arlir in t stion on @0.0%" )"- A%'2 @)8&2.9
61
=1' @)%%3$% ") 3&22*3!*4 6"!$ /&'0 1')/(1 disilin and amition to ommit to at ou st &'! !& 4&IH =1' <)03*3)" 6"!$ /&'0 2$*)(3$" tnial mastr of our raft The oer 6"!$ /&'0 relationships loin ourslf and otrs and of ours =1' A3"0 ") ,))&3",!*4 6"!$ /&'0 /'0'"& lain an S0!& 8*!&M( -%$.4# &( 0*)!&0*4 &04*0 ,24 ,7'24,23*I8
n t folloin stion ill disuss o ou an ti rtin disussd r totr and rat a lif ou ar trul roud to li a lnd of our on ration Tying It All Together: The Hero s Journey ’
?A. )'0* 7/ 2&6 "!A) 7*3&.* 3-*,0 !& /&' !$,! S -!>% )! 0%.2 .1!,) and
I -"(*8
ut of all of t onts nountrd in m radin and lif rin it rard to ife <)+('%, 5 V&)*1$ =,.17*--A) (0,.*6&09 &( <5% I%0!M( _!,0&%# ") ,.&2# !$* .&)! *.1&6*0"2#8 os amll as an Amrian solar of mt o lid for t ratr duration of t t 3*2!'0/8 n is liflon stud of mts from all or t orld ntuall am to noti a onsiuous and orlmin attrn altou t aratrs in a of t storis amll studid and !$* )*!!"2#) "2 6$"3$ !$*/ !&&9 1-,3*5 3$,2#*45 !$* '24*0-/"2# 1-&!) "2 ,-- &( !$* ./!$) 6*0* 8 62
hero leaes his home and embars on a dangerous ourne into the unnon here he encounters mentors ho come to his aid battles eil forces ultimatel culminating in a final battle from hich the hero emerges ictorious and entirel transformed and returns home to his people ith a gift or blessing to gie them nsird is rlation amll didd to rit don t ommon stas t on sin rr lood in lnds from anint sootamia to ati Amria to modrn inma amll ntuall oind tis unirsal mtoloial framor t don into tr stas separation5 3"3(3)(3$"5 ,24 %'(-%"8
5 ,24 $* 70&9* "!
The ero leaes his home separation goes on a ourne that transforms him initiation and returns home reborn ith a blessing to besto upon his communit return is latr dlod into t mor dtaild sntnsta ros ourn modl tat amll rsnts "2 $") 3-,))"3 7&&95 <5% I%0! C*)5 . <5!,(.&2 P.4%( 5 6$"3$ ? $"#$-/ 0*3&..*24 /&' 0*,48 m sur if ou ta a momnt to tin aout t storis ou nountrd in our lif ou ill 7*#"2 !& 0*3"C* !$* )"."-,0"!"*)8
ould o on and on and m onl sratin t surfa r if ou ro ts and man otr mts don into all sntn stas oud sod t orla ut t 0'"'%)/ 3&') 3+ that all of our mthologies from past to present are largel the same 8 ats n mor rmaral is tat traditional E*)%( !/ `.((.$% tat uman ulturs a n also follo t modl of t monomt ')"2# !& !0,2)(&0. 7&/) "2!& .*2 (&0 And t sam os for t rordd isions of samans ois and siritual mstis ts too /!--!= )5% +!&!+#)5 ()0,4),0% 8
ansr to our ustion is tat t ros ourn isnt ust a framor for mts mstial isions and rits of initiation its also a frameor for our life 8 il t adnturs ou fa ma not inol oin to ordor illin art Vadr or rformin t l rulan aours ou ,! )&.* 1&"2! "2 /&'0 -"(* (,3* , B)// ($ C&2'"(-%'8 ?2 (,3!5 /&' .,/ 7* $*,0"2# !$,! 3,-- 0"#$! 2&68 oror n ou ansr our all to Adntur ou ill itout fail ri Supernatural
63
C3& ts as if od or t nirs ras out to l tos o ar old nou to ta massi ,3!"&2 "2 !$* 1'0)'"! &( !$*"0 40*,.)8 R&' 6"-- .**! <'"($%+ ,24 .%3'"&+ 6$& 6"-- 7* &( "..*2)* $*-1 !& /&' ,-&2# /&'0 G&'02*/8
S =!,-2&M) 1% =5%0% S .+ )!2.# =*)5!,) .-- !/ )5% .*2 SM>% 1%%& $*>%& !& +# U!,0&%#J *&4-,2*&$ )5.) !/ +# /0*%&2(J +%&)!0(J .&2 /.+*-#V
oull a to ross the First Threshold "2!& !$* C&2* &( !$* '292&625 6$*2 /&' 3&.."! !& (&--&6"2# !$* 2.&$%0!,( U!,0&%# /&'0 L*,0! ") !,9"2# /&' &25 "2)!*,4 &( -")!*2"2# !& 6$,! /&'0 ad and soit ar tllin ou to do i ould safr ut nor nar as fulfillin And latr ou ill inital ntr =1' D'//, $. =1' @1)/' ,24 7*#"2 !& F'*)!"&2 6$/ /&' -*(! /&'0 oz omfortal om o at a ou a n ou atd t all n on ou ralizd tat its too lat to turn a and tat t ol a om dnd &2 /&'0 3&.1-*!"2# /&'0 $*0&"3 ."))"&25 /&'A-- .,03$ &2 (&06,04 &2 =1' E$)& $. =%3)/+ 8
64
is is r t oin ts tou and t tou t oin oull rin sllss nits and s on nd of austin ut ilaratin or oull a to fa innr and outr dmons tat tr to undrmin t or our doin and rnt ou from aomlisin our tas and oull a to orom ts rs and art Vadrs it ,$-% 1'%$3* )((3(-&'4 .$-%.$/& +(%'"0(14 and the protectie amulets our mentors proide 8 inall aftr man ars of attlin t rsistan ou ill ntuall find tat ou aid t oal ou ad oriinall st out to ai a n ou an our ourn R&'A0* 2&6 0"#$! 7,39 6$*0* /&' )!,0!*45 &2-/ lif loos diffrnt ar diffrnt all of !$* *+1*0"*23*) /&' *23&'2!*0*4 &2 /&'0 G&'02*/ !0,2)(&0.*4 /&'8
From a certain perspectie our old self has died and a ne one has been born ou hae been reborn as a Stronger Version of Yourself ol a om ill loo u to to ou and no as t rsidnt ro in our ommunit it is our responsibilit to empoer them it atr uniu di or ou dlod alon our ourn
F# 3%0(!&.- >*(*!& *( )!W6%4!+% )5% 9)0!&$%() K%0(*!& !/ F#(%-/ .&2 AF`HCAE !)5%0(VX
is di or or oon tat ou an no i to t orld is t sam tin alludd to arlir in tis atr n ri mntiond ort rns oo F.()%0# ri in is oo rn rooss tat ons or or oation an om t mans i on ais rsonal transformation and lif fulfillmnt in otr ords sas tat b finding something ou loe doing and maing a liing out of it ou can spar our on eros ourne or ite of assage that has the potential to slol but surel transform ou into the Strongest Version of Yourself 8 =,2 /&' )** !$* 3&22*3!"&2 ?A. .,9"2#; Your ocation can become our eros ourne! is is at don it m lif and an tll ou tat it is r fulfillin and transformati indd ?! ") !& !$") *24 !$,! ? 30*,!*4 !$* :!&_!1( G.+3.*$& , 6$"-* ,#&5 6$"3$ /&' 3,2 -*,02 .&0* ,7&'! 5%0% 8
65
Accepting the Call to Adventure
ts all connected n omin a tronr Vrsion of ourslf it rard to t irst r ars of trnt oull in to aroa if astr And t tiin oint tn liin a full lif and fallin sort of our drams oms don to dloin t ourt ar of trnt in our lif if astr As ou sn in tis atr tr ar arious as of doin tis stalisin our orarin ision and or alus is imortant and usin isualization and affirmation to inrain tat ision and tos or alus into our aratr is usful n addition usin t onts rsntd ort oor and os amll naml inororatin t four arts of t in arrior aiian and or into our lif and alloin tm to uid ou on our ros ourn of omin t tronst Vrsion of ourslf is also rsourful in lin ou ai t lif ou ant to li laid it all out for ou o all ou ot to do is ()6' )*(3$"8 f ours its ard to no r to start f our antin li as for ond u trnt am ou a no lu r to in <& 6$,! 3,2 /&' 4& ($&),4 %301( FG@ 5 !& #*! )!,0!*4 &2 /&'0 L*0&A) V&'02*/ &( B*3&."2# !$* tronst Vrsion of ourslf
ar it m as rfrn on final oo C**$%&3"0 ($ E$8'%( <$$%' 3" <5% 7045%)#3% H/ S&*)*.)*!& hen the all to denture arises in ou and ou are beset to ump in and begin our ourne there are three things ou must obtain in
66
order to undergo a successful transformation into a Stronger Version of Yourself first ruirmnt is a sacred space a ommunit tat as in it ot otr uddin ros o ar ust )!,0!"2# &'! !$*"0 &62 G&'02*/) &( #0&6"2# )!0&2#*0I and oldr mor rind ournmn o a G&'02*/*4 !$0&'#$ !$* T6"-4)O &( -"(* ,24 ,0* 2&6 "2 , 1-,3* !& )'11&0! !$* /&'2#*0 #*2*0,!"&2 6"!$ mntorsi is is a ri and dl suorti almost sard la of rotrood r ou an -*,02 ,24 #0&6 ,-&2#)"4* /&'0 70&!$*0)5 )")!*0)5 ,24 .*2!&0)5 ,) /&' )'11&0! &2* ,2&!$*08 <*3&245 "2 ,2/ 10&1*0 "2"!",!"&25 !$*0* 2**4) !& 7* , Tritual processO , )/)!*. !$,! !$* T0"!',- *-4*0)O &( !$* 3&..'2"!/ 1'! "2!& 1-,3* "2 &04*0 !& #'"4* !$* /&'2#*0 #*2*0,!"&2) "2!& .,!'0"!/ ,24 1&6*08 >24 -,)!-/5 /&' 2**4 , 5'"($% 5 &0 T%3(-)/ '/&'%8O :*& 2**4) D&01$*')H U'9* 2**4) R&4,H L*03'-*) nds il anil nds r iai to l motiat oa and adis
a snt m lif findin mntors o an i m t tools rstis and trainin nd il on m ourn om of ts mntors a nr mt autors li al aldo mrson Alan atts rian ra so and os amll mn os ritin as dl sad o am and o li m lif also a n fortunat nou to or it mntors li m nl lro and aul mn o a n on tis ourn of roin stronr lonr tan a and o an roid m it orful insit and rsours s ar m snsis andalfs m ian nois life is hat it is toda 8'*)-+' ! 1)2' 8''" .$%(-")(' '"$-01 ($ 8' supported b great mentors coaches and teachers ision for ou is tat ou find all of t rit .*2!&0)5 3&,3$*) ,24 !*,3$*0) ,! G')! !$* 0"#$! !".*) in our lif n ou nd tm t most is as 7**2 ./ 10,/*0 (&0 ./)*-(5 ,24 ? *+!*24 !$* ),.* 10,/*0 !&6,04) /&'8
67
So heres our all to denture t Strength amp e hae been *&*)*.)*&$ 1!#( *&)! +%& )50!,$5 *0!& .&2 ()!&% for nearl a decade nd ee been able to do so successfull because e proide the three essential ingredients for poerful ites of assage ur $#+ (&)!*0) , space for mn and omn to ro stronr in all aras of tir lis and )'11&0!*4 7/ , $0!=*&$ $0!,3 !/ U!,0&%#+%& from all or t orld Also oud ardrssd toda to find a mor omrnsi and ffiint ritual process (&0 initiation into t tronst Vrsion of ourslf tan t our ars of trnt modl 10*)*2!*4 "2 !$") 7&&95 ,24 6$"3$ ") 2&6 7*"2# &((*0*4 !$0&'#$ !&-*&% ,24 -!4.-J *& )!=& 4!.45*&$ .) 9)0%&$)5 G.+35 ,) 6*-- ,) ./ Strength amp ethod eoo8 And of ours if ou rad tis far in t oo tn m sur ou li m idas nou to ,110*3",!* !$*
or ou 1'%$'+ &'! !$*0*5
68
init ou to =!0T =*)5 ,( .) 9)0%&$)5 G.+3 toards roin tronr and morin trs as a +%+1%0 !/ !,0 )%.+8 deepl beliee that b becoming Stronger Versions of urseles and mpoering thers e are doing the best or necessar for humanind to adance into the net stage of our collectie eolution ? 6&2A! .,9* ,2/ 3-,".) &0 10*4"3!"&2) ,7&'! 6$*0* &'0 6&0-4 ") $*,4*45 7'! ? $&-4 )!0&2#-/ !& !$* onition tat if a ta rsonsiilit for roin stronr and morin otrs umanit ill a a rit futur
o ou an a art of tis transformati ross
_!*& D( in ecoming the Strongest Version of Yourself!
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