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yourself to stop worrying about how others will perceive you will be an accomplishment |
in itself |
Your routines eg walking cannot be efficient unless their component subroutines |
eg extending the ankle knee and hip are optimal themselves You might feel uncoordinated |
when you start to slow things down and focus on the individual parts of each action Thats |
totally normal You have thousands of steps to take every day likely for the rest of your life |
so you want to reengineer them to be as efficient as possible Relearn how to complete the |
smallest motor movements in ways that dont use anxiety for propulsion Insteadglide |
This goes for writing speaking typing opening a door handing an object to someone |
and everything else imaginable |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
Conserve Your Momentum While Walking |
Whenever you are walking you should be taking full advantage of your bodys forward energy |
Most people walk without conserving their momentum They break the inertia they have going |
with each indecisive stride Poorly timed foot falls eat up their speed slow them down |
and create a bumpy ride Take some time to analyze how you lose momentum in your default |
walking pattern |
Each foot plant should not be a collision but rather a brief foothold to push off against |
Rolling down your foot from heel to toes will help with this Also use the proprioceptive |
sensors throughout your knees and ankles to help you determine how much momentum from |
the last step can be reused in the next surefooted step Placing your foot too far in front of the |
body known as overstriding is one of the most common mistakes people make when walking |
It breaks up your glide Understriding is also common So pay careful attention to the fluidity |
created by stride length and try to optimize it |
Dont second guess a single step Conserving your momentum will turn your stride into a |
buoyant saunter and override any hesitancies deriving from submissive signaling Done right |
you should feel like a freight train Allay any worries that people will think that you are walking |
in an aggressive angry way It is not angry at all It is merely efficient |
Dont hobble Coast Set sail on your own momentum and ride like the wind |
Conclusion |
Walk as if you are kissing the earth with your feet Thich Nhat Hanh |
It is worth mentioning that there are many ways to multitask while walking Walking with other |
people is a great way to bond You can help each other to develop mutually assertive outof |
doors powerwalking body language Instead of taking your phone calls in bed or on the couch |
take them as you parade around your neighborhood A headset with a microphone or a |
Bluetooth earphone can make this easier You can also turn your time walking into an |
opportunity for learning if you decide to listen to audiobooks using headphones Additionally |
you can use the act of walking to create a breathing metronome For instance often inhale |
for five steps and then exhale for eight Otherwise walking can be an opportune time to take |
in nature meditate live in the moment practice mindfulness and create a new |
improved persona |
Chapter Use Optimal Posture and Antirigidity While Walking |
Chapter Bullet Points |
e Walking is highly health promoting |
e Maintain the five tenets of optimal posture while walking |
e Strut and swagger while you walk to build confidence |
e Walk with exaggerated soliderlike posture for two minutes until the muscles involved |
reach a healthy fatigue Then allow the muscles at least a minute to rest completely |
before repeating |
e Perform upperbody antirigidity while you walk by moving your arms shoulders and |
back through different unfamiliar configurations |
e Walking regularly with your hands in the air and the neck retracted will help put your |
cervical and thoracic spine into optimal configuration |
When you walk for prolonged periods take breaks to allow your muscles to regenerate |
When you break from walking refresh your muscles by squatting lunging and touching |
your toes This will bring fresh blood to spinal sections that have become stale |
e Practice glidewalking where the glute calf and toes of the back leg are fully deployed |
with every step |
e Walk with both feet pointing straight ahead |
e Capture the remaining momentum from each stride so that it can be applied to |
the next |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
Chapter Endnotes |
Lee M Shiroma E J Kamada M Association of step volume and intensity |
with allcause mortality in older women JAMA Internal Medicine |
Ritchiea M B Blais J Forth A Evil intentions Examining the relationship |
between the Dark Tetrad and victim selection based on nonverbal gait cues Personality and |
Individual Differences |
Michalak J Troje N F Fischer J Vollmar P Heidenreich T Schulte D |
Embodiment of sadness and depression Gait patterns associated with dysphoric mood |
Psychosomatic Medicine |
Van Edwards V Captivate The science of succeeding with people |
Penguin Random House |
Gokhale E Steps to a painfree back Pendo Press |
Chapter Stop Sexually Submissive Behavior |
The desire for sexual expression is inborn and natural The desire cannot and should not be submerged |
or eliminated But it should be given an outlet through forms of expression which enrich the body mind |
and spirit Napoleon Hill |
Sexual Competition and Submission |
Aside from humans chimpanzees are often considered the most violent and abusive species |
on the planet despite competing for just one resource Ordinarily they do not compete for |
food because the fruit and leaves they forage are evenly scattered They compete for sex |
and the competition is often violent In most primates dominant males restrict sexual access |
to females Nondominant males are thus forced to inhibit their sexuality They are usually |
attacked if seen approaching a female for sex and are often forced to either be sneaky or |
abstain from sex completely Many primate females are similarly traumatized by sexual |
competition |
Access to sex is determined by rank in many animals that live in groups This inevitably |
leads to stress Status probably also dictated sexual privileges to varying degrees throughout |
human history Because our instincts were wired in the past even in modern humans this age |
old competition leads to unconscious sexual selfhandicapping By employing the same |
rationale and some of the same tools we have discussed thus far this chapter will explain how |
to detraumatize your sexuality and pull your genitals out of this melee |
Sexual Subordination in Animals |
The sexual subordination response isnt just found in primates or mammals There are many |
examples in the animal kingdom from vertebrates to invertebrates of dominant individuals |
causing the atrophy of reproductive organs in subordinates For example the resident queens |
in honeybees termites cockroaches and many other species suppress the ovaries of their |
workers In animals from insects to fish the less dominant males create fewer sperm that move |
slower If given the opportunity to become dominant many fish can reverse this by increasing |
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