Affirm your strength: connect your toning workout with simple affirmations to build a more positive outlook along with strong muscles

EVERY TIME YOU EXERCISE, you're building a stronger body. Why not build emotional fitness and a more positive attitude while you're at it?

According to fitness expert and Taoist minister Tammy Wise, creator of the video BodyLogos: The Tao of Strength Training (bodylogosfitness.com), even a basic strength routine offers an opportunity to cultivate intuition, fearlessness, and other positive inner qualities.

Every major muscle group in your body is connected to an element of inner strength, explains Wise, who designed this empowering workout for NATURAL HEATH. By repeating simple affirmations as you do your reps, you invite more of these positive qualities into your life.

HERE'S HOW IT WORKS: Two to three times a week, do two sets of each exercise. During the first set, focus on the mind-muscle connection:. For example, as you work your abs, meditate on the gut-level quality of intuition. Then, as you take a minute to rest, focus on how intuition is working in your life right now. During the final set, repeat the affirmation--silently or aloud--to reinforce your belief in your own intuition.

As you move through the workout, observe your posture, as well as the thoughts and images that cross your mind. "You'll cultivate inner power as you build muscle," Wise promises, "and come away from the workout feeling pumped, inside and out."

chest = openness

the connection

According to Taoism, the heart carries our joys and the lungs hold our sorrows. By focusing on building chest muscles that are both strong and flexible, you enhance your ability to stay open to all that life brings.

the move

chest flye

Wrap a resistance band around your back just below your shoulder blades. Holding one end of the band in each hand, lie faceup on the floor with your knees bent and feet flat on the floor. Extend your arms out to your sides, palms facing up and elbows slightly bent. Draw your shoulder blades down and together and pull in your abdominals [A]. Maintaining the arc in your arms, bring your knuckles together over your chest, keeping the chest lifted [B]. Inhale as your return your arms to the starting position. Do 2 sets of 15 to 20 reps.

the affirmation

"I am open to all of life's experiences."

back = fearlessness

the connection

The muscles of the back are like the shell of a tortoise, protecting your vital organs from the outside world. A strong back frees you to express your true nature without hesitation or fear.

the move

single arm row

Sit on the floor with Your legs extended in front of you, knees slightly Gent and feet flexed. Wrap a resistance band around the balls of your feet and hold both ends in your right hand, arm extended toward your feet, palm facing in. Sit tall, and place your left hand on your hip [A]. Inhale, then exhale as you draw your shoulder blades down and bend your right elbow back, past your rib cage, and rotate slightly to the right [B]. Inhale and return to the starting position, lengthening and expanding your back. Do 2 sets of 15 to 2o reps, alternating sides.

the affirmation

"I have the ability to handle life's inevitable changes and challenges with ease."

lower body = power

the connection

With their unparalleled strength, your buttocks and legs empower you to move in any direction you choose.

the move

walking lunge

Stand with your feet hip-width apart, legs straight but not locked, hands on your hips. Pull your abs in, lift your chest, and relax your shoulders [A]. Lunge forward with your left foot, bending both knees so your left knee aligns over your left ankle and your right knee points toward the floor, heel lifted [B]. Keeping your heel lifted, push off your right foot, straighten both legs, and lunge forward with your right foot. Do 2 sets of 8 to lo alternating lunges.

the affirmation

"I have all the power I need to make things happen in my life."

Abs = intuition

the connection

Your abdominal center is at the core of everything you do. It is the home of your spirit: intuitive, inquisitive, and full of wonder.

the move

reverse crunch

Lie faceup on the floor with your knees folded in toward your chest, arms at your sides on the floor, palms down. Inhale, then exhale as you pull your abs inward, tipping your pelvis forward, lengthening your lower back, and rolling your tailbone a few inches off the floor [A]. Inhale, and--maintaining the lift--extend both legs up toward the ceiling, keeping them aligned over your hips [B]. Exhale, release the contraction, and lower your legs to the starting position. Do 2 sets of 15 to 2o reps.

the affirmation

"I trust mi instincts. The answer reside within me."

shoulders = integrity

the connection

Shoulders represent your ability to be genuine, and to uphold your own principles. When they're strong and open, you carry yourself with confidence.

the move

overhead press

Sit cross-legged on the floor in the center of the resistance band (or sit with your knees bent and feet flat on the floor). Hold an end of the band in each hand, elbows bent and close to your torso, hands at the outside edge of your shoulders, palms facing in [A]. Inhale, then exhale and press your arms straight overhead, keeping your elbows just slightly bent [B], Inhale, lowering your arms to the starting position. Do 2 sets of 15 to 20 reps.

the affirmation

"My actions flow gracefully from my beliefs."

COPYRIGHT 2005 Weider Publications
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