The LFP Equation

Working in a gym allows me the opportunity to observe varied approaches to traditional exercises.  I have learned a few positive techniques along the way and reaffirmed how much of my approach is functionally correct.  In the upcoming columns, I will address several that have come under scrutiny.  Some aspects of what I believe may challenge conventional wisdom.  I hope to persuade using logic, explaining why certain modifications will enhance the results.

 The Three Amigos

Let’s start with the muscle complex known as the deltoids.  Many people know the name but you would be surprised how many are hard pressed to point them out on their body.  This is a 3 muscle grouping: front (anterior), middle (medial) and rear (posterior).  They encapsulate the shoulder.  As part of educating your client, ask them to point out the deltoids.  Then ask them how many muscle groups make up same.  Every so often, ask the same two questions until they have it down cold.

As stated earlier, you will see all manner of techniques being performed on the deltoids.  There are three basic lifts, the front raise, lateral raise and prone raise, all single joint movements, with the individual pivoting through their shoulder capsule.  I will focus on these three using dumbbells.  Realize you are requiring one muscle to do the vast majority of work, even though all three are in the mix.  [You can see these lifts on YouTube: type in > BBSG LFP]

The Techniques

• The elbow should have a slight bend, held isometrically. One key is to not lock out the elbow since locking out increases stress on the joint and reduces control of the weight.  A simple way to confirm this is to do a lateral raise with the elbow bent and, at the top of the lift, purposely lock out your elbow.  Your body will tell you “it doesn’t feel right”.
• Proper breathing: Exhale when you are going up against gravity, the lift.  Inhale when you lower the dumbbell.  Your breathing will dictate your movement, a basic premise on resistance exercises in general.
• Do not lift the weight above parallel. Elevating the shoulder capsule any higher can increase the impingement factor, i.e. stress.  In my opinion, there is no advantage to going higher.
• Control the weight: This is the most critical observation.  Slinging the weight with acceleration is problematic.  You are putting all the tension on a single joint.  Would you do a bicep curl as fast as you could?  You wouldn’t because you would feel uncomfortable pressure in the elbow.
• Control the weight: Come to a full stop at the top of the lift.  I call them ‘snapshots’.  If you can’t stop the momentum of the dumbbell, you have too much weight.  You are no longer in charge.  The dumbbell is.  The only reason a person can do a lateral raise with 25 or 30 pound dumbbells is because of momentum.  If you asked your client to lift that weight and then, stop it at the top, he or she probably couldn’t.
• Control the weight: The eccentric move is as important as the concentric move.  If you can’t command the return of the dumbbell, you are setting yourself up for problems down the road.  Why?  The concentric move emphasizes a little more toward the muscles.  The eccentric move tends to lean more in the direction of the tendons.  Without controlling both up and down, you are setting up an imbalance in the muscle/tendon complex.
• Place this exercise at the end of the workout. Why?

(1) If you perform the LFPs in the beginning, you will have pre-fatigued the deltoids.  Now, when you follow with an upper body multi-joint exercise, the number of repetitions will be reduced.  Try doing a couple of sets of front raises, then see how it impacts the number of pushups which can be generated.  Remember, to change a client’s body composition, multi-joint/multi-muscle resistance moves are far and away superior to single joint efforts.

(2) Doing the multi-joint first warms up the deltoids.  They will be better prepared.  Doing a single joint when the muscle fibers are cold is more stressful.

My Philosophy

Single joint actions are not designed for heavy lifting.  Their purpose is to bring more definition.  In some circles they are called ‘vanity lifts’.  They are also not functional.  You would never bring in your groceries using a lateral raise or lift your garbage using a front raise.

I believe you will get better definition because the muscle has to stop the weight, isometrically hold it in position for a moment in time, then direct its return.  I could call it a ‘compression factor’.  Seems to me the muscle has the potential to become more compact.

This ‘compression factor’ carries over to other lifting moves.  Control is a key. I also incorporate this with upright rows, seated rows, bent over rows, pull ups, lat pulldowns and triceps press downs.  Lifting for a number instead of focusing on technique is setting you up for a potential setback, particularly when applied to us baby boomers.  Never look like you at war with the weights.

 Your Audience

One of the concerns with the seniors is they don’t want to get hurt.  It is a major reason for their reluctance to start working out in the first place.  Being in command from start to finish does several things.

• They will have better focus
• They will feel they are in more control
• They will be more aware of which muscles are doing the work
• The chance for injury is reduced, particularly when it comes to the over 50 crowd

Keep in mind you are constantly establishing a level of trust.  Your client does exactly what you tell them to do each and every workout because of the belief they have in you.  As a result, you want that confidence to grow so your business will grow as well.

Good Luck and Good Health!

Rick Almand

Rick@YourFitnessAfter50.net

ACE and AFAA Certified

BabyBoomersSurvivalGuide.net

1st Dan 2^nd Stripe Tae Kwon Do

The Missing Link (part 1)

My younger son Matt decided at 11 years of age to take up martial arts. Having myself dabbled in Tae Kwon Do several times in the past (never more than 6 months at any one stretch), the choice was clear-cut. It also helped that, fortuitously, Master You had just opened up a studio in our town (the next closest location was over 15 miles away).

As a result, Matt stuck with it for a year and earned a red belt. Six years later, at 57, I had progressed halfway (2nd stripe) toward a 2nd degree black belt. Two subsequent injuries, an MCL from Tae Kwon Do and the lower back from lifting (bulged disc), sidelining me from any exercising for several months. Life got in the way during this period and returning to formal training never occurred. [Side note: I acquired a firsthand connection as to what back pain can truly be, which will be the subject for a future column].

Thank You Matt

What I did not comprehend at the time was what insight would be acquired from just doing what all dads should do, be involved in their kids’ activities. Tae Kwon Do presents a challenge on all physical fronts – cardio, resistance, flexibility, balance and breathing. As the training progressed, a true awareness began to emerge about the fundamental importance stretching played in the overall perform of this martial art.

As the forms became more complex, the realization took hold how the quality of performance was directly related to range of motion (aka ROM). Being comfortable with the full extension of the quads/hamstrings/lower back/gluts, being able to go through unimpeded movement patterns, allowed the focus to be entirely on kicking techniques. The mechanics were ‘on point’ (practice, practice, practice), although Master You always felt improvement could have been made on my ‘chi’, which I interpreted to mean ‘flow’.

What followed was a recognition that, if heightened pliability amplified the body’s movement in all planes (sagittal, frontal, transverse) for Tae Kwon Do, why wouldn’t other forms of exercise benefit as well? And what about athletic endeavors?

A Revelation

The next day you are at the gym, make a conscious effort to note how many times you see a member doing any kind of stretching. I would be willing to put down some hard earned cash, betting your observations would reveal less than 10% even make an effort. Why? Here’s my theory.

Several years ago I wrote a column stating the ‘problem’ was there were too many choices. My belief at the time was rooted in the idea there was no consensus of opinion. There were too many techniques from which to choose. First, did you focus on ballistic, active isolation, yoga, static or PNF. Then, should you stretch before, during or after exercise? How long should you hold the stretch? There were some circles actually questioning the validity of stretching.

Later on, it dawned on me this initial viewpoint was somehow misdirected. There is also no consensus of opinion when it comes to tackling cardio or resistance training. The level of diverse choices available for these two methodologies are too innumerable to even begin to list in this column. In fact, that list would dwarf what exists for approaches toward flexibility.

So, what was I missing? Then it struck me. Having no consensus was not the issue. Instead, the industry, in most quarters, treated ROM as the ‘red-headed stepchild’. There wasn’t a fundamental clamor to emphasis flexibility with the same diligence cardio and resistance enjoyed. That stretching is indispensable to any training protocol is foreign to most articles and columns. ROM is customarily the shortest chapter if it gets a chapter at all.

Do an Inventory

For confirmation, let’s go back to observing the activities in the gym. Everyone is either doing some type of aerobics or strength training or both. Those activities were the reason they drove to the gym in the first place. They’ve been doing these types of workouts in some form or fashion, probably since high school in many cases. The whole world ‘knows’ doing cardiovascular and resistance exercises is essential, without question. Meanwhile, stretching is, at best, an afterthought. (How many people did you say you saw on Team Yoga today?)

There are literally hundreds of books spelling out the long list of benefits for this cardio discipline or that strength training protocol. Now, how many of those same books preach range of motion with the same passion and dedication? From the readers’ perspective, flexibility is relegated to, at best, a secondary role.

Up Your Game

It could be argued the first thing the baby boomers become cognizant of is their loss of flexibility. Turning around to back up the car or bending over to tie their shoes becomes ‘a bridge too far’. They are starting to experience a decline. When you introduce a stretching component into the overall exercise program, the over 50 crowd will welcome having been given the tools to regain their formerly lost mobility. The beauty of teaching this element is your clientele can also utilize these techniques outside the gym (on vacation, doing yardwork, at work, etc).

My Avocation

I would like to advocate for a reevaluation, a renewed emphasis toward stretching. My contention is ROM is on an equal footing, it carries the same relevance, as does aerobics and resistance training when it comes to the well-being of the client. I want to impart an understanding that, without incorporating flexibility training into every cardio and resistance event, neither one can reach its true potential.

If you decide to implement ROM as part of your training strategy, your business will now have another asset to offer. You will stand out from the crowd. Your credibility will be enhanced. Retention levels will rise (clients stay with me an average of over a year). You will sense a gratitude coming from that senior who recognizes you have given them something that will improve their quality of life, both now and in the future.

[Part 2] The next column will go into the details of how to approach stretching along with some of the specific techniques learned over the past 17 years. Stay tuned.

Good Luck and Good Health!

Rick Almand

ACE and AFAA Certified

BabyBoomersSurvivalGuide.net

1st and 2nd Stripe Tae Kwon Do

Tai Chi as a form of exercise has the attention of the medical community as an important alternative therapy for dealing with chronic pain.  In the May/June, 2017 edition of Scientific American Mind, an article entitled, “Rethinking Relief” the author talks about chronic pain sufferers such as those with fibromyalgia and osteoarthritis. The traditional approach to dealing with this chronic pain has been to dispense pain-killing drugs.  But with the explosion of cases revolving around opioid addiction, the medical community is searching for alternative methods of helping those with chronic pain. “To treat people more effectively ‘will require an important shift in how we think about pain,’ says David Shurtleff, the deputy director of the National Center for Complementary and Integrative Health . . . ‘We now understand that pain is not just a sensation but a brain state,’ Shurtleff explains. ‘And mind-body interventions may be particularly helpful.’”

Let’s take a look first at the studies surrounding a relatively new condition called fibromyalgia. Fibromyalgia is a whole body syndrome that affects about 2% of the population. Most of those affected are women.  It is characterized by chronic musculoskeletal pain, poor sleep quality, muscle tenderness, fatigue and even cognitive dysfunction.  These symptoms obviously affect quality of life and can result in significant overall disability.  Exercise is often recommended for people with fibromyalgia, just like it is for people who suffer from arthritis. But many people in these groups complain that exercise is too intense and makes them hurt more instead of relieving symptoms.  In my own experience with clients with fibromyalgia, they are concerned with the “rebound” effect that occurs after exercise.  While the exercise might feel good at the time, the symptoms of fatigue, pain and sleep disturbance all increase significantly afterwards and continue for days.  In a paper entitled, “Exercise Therapy for Fibromyalgia,” the authors state, “Several exercise studies over the past three decades demonstrated that persons with fibromyalgia are able to engage in moderate and even vigorous exercise; however, in many studies, participants experienced difficulties performing and adhering to vigorous and even moderate-intensity regimens because of increased fibromyalgia symptoms.” In an article in The New England Journal of Medicine, a similar comment begins the review of a study regarding Tai Chi and Fibromyalgia, “Although exercise is beneficial for fibromyalgia and has been advocated as a core component of its treatment, most patients continue to be in considerable pain years after the original diagnosis and require medication to control symptoms; they also remain aerobically unfit, with poor muscle strength and limited flexibility. New approaches are needed to reduce musculoskeletal pain in patients with fibromyalgia and to improve their physical and emotional functioning and quality of life.” (see the article)

Tai Chi is an excellent option for people with fibromyalgia because it is comprised of gentle, flowing movements and is easily progressed or regressed depending on the symptoms of the participant.  As the study in the NEJM describes Tai Chi,” It is considered a complex, multicomponent intervention that integrates physical, psychosocial, emotional, spiritual, and behavioral elements. Because of its mind–body attributes, tai chi could be especially well suited to the treatment of fibromyalgia.”  This study assigned participants to either one of two exercise interventions.  One group took 2 classes each week of Tai Chi and the other group took 2 classes each week which consisted of wellness education surrounding fibromyalgia and included at least 20 minutes of gentle stretching.  Both of these interventions lasted for 12 weeks.  The participants completed the Fibromyalgia Impact Questionnaire (FIQ) which has been validated to accurately assess the overall severity of symptoms along with other self-evaluation tools and evaluation by staff and physicians who were unaware of group assignment.

According the study, the Tai Chi group had significant improvement over the control group.

In the discussion section of the study, the authors conclude, “The observed benefits exceeded the specified thresholds for clinically significant improvement in the FIQ score and in the measures used to assess pain, sleep quality, depression, and quality of life, and these benefits were sustained at 24 weeks. No adverse events were reported in the study participants, indicating that tai chi is probably a safe therapy for patients with fibromyalgia.”

I currently have a client with severe arthritis, scoliosis and fibromyalgia.  Two of her physicians recently wrote letters that state her practice of Tai Chi is “medically necessary” for her overall care.  Her rheumatologist wrote that Tai Chi, “should help her improve her balance and decrease her risk for falling. . . Improvement in strength should allow her to be more independent and exercise more, improving her overall health.  It should also help reduce pain that she experiences from fibromyalgia and help improve joint mobility, decreasing limitations from osteoarthritis.”  The other physician who specializes in women’s health states that our common client has, “functional goals that include walking at a pace equal to her peers, walking more than one mile prior to needing to discontinue, going up and down stars without having to rely on the railing so she doesn’t lose her balance and putting on her pants without having to hold onto something.”  (Side note:  This client and her husband enjoy traveling immensely and hiking and sight-seeing are especially important to the enjoyment of their retirement.)  This Dr. concluded that, “Tai Chi would improve her balance and muscle strength that would lead to a decreased risk of falling, allow her to walk further and improve her endurance. Her posture would improve with the rotation that Tai Chi helps to improve. Tai Chi can also decrease her fibromyalgia pain and improve her joint mobility.”  Wow.  Knowing that my client desires to maintain her active lifestyle despite her disabilities, it’s wonderful to see that by simply adding this gentle form of exercise, she can continue to travel and enjoy seeing the world.

The NEJM article also mentioned that while the study itself lasted for 12 weeks, the researchers redid the questionnaires and evaluations at the end of 24 weeks and the improvements for the Tai Chi group had been maintained. This is an important point that is sometimes overlooked when examining exercise therapy.  The activity must be one that the patients will continue to be involved in and actually make it a part of their lifestyle.  Because Tai Chi is such a gentle form of movement, and yet challenges both the body and the mind, it is particularly suited to long-term adherence which is crucial for continued improvement.

The researchers in the study stated that the actual biological pathways for the improvements shown are unknown.  Their explanation of why Tai Chi is so beneficial to fibromyalgia patients combined the physical and the mental aspects of this form of exercise.  “Physical exercise has been shown to increase muscle strength and blood lactate levels in some patients with fibromyalgia. Mind–body interventions may improve psychosocial well-being, increase confidence, and help patients overcome fear of pain. Furthermore, controlled breathing and movements promote a restful state and mental tranquility, which may raise pain thresholds and help break the “pain cycle.” All these components may influence neuroendocrine and immune function as well as neurochemical and analgesic pathways that lead to enhanced physical, psychological, and psychosocial well-being and overall quality of life in patients with fibromyalgia.”

And like my client’s physicians observed, Tai Chi is not only helpful for pain relief in those with fibromyalgia, but also in the bigger subset of people who suffer from osteoarthritis.  In a recent article on WebMD entitled, “Tai Chi: A Gentle Way to Help Your Joints,” one of the physicians explained the benefit of Tai Chi this way: “When you repeatedly compress the joints, the synovial fluid flows in the cartilage better.  That nourishes it, which makes the ends of joints slippery so they can move smoothly.”  The article also cites an 8-week study completed by the Arthritis Foundation in which they found that the participants, “improved their ability to balance, and reported less pain, fatigue and stiffness.”  In the aforementioned article in Scientific American Mind, the author references a review of clinical trials that concludes “Tai Chi proved most helpful for those with chronic pain resulting from osteoarthritis.”

So as the medical community has begun to embrace Tai Chi as a non-pharmacologic alternative therapy, perhaps you should consider including it in your exercise regimen. As a form of exercise, Tai Chi is very accessible.  The movements are gentle and not difficult to learn.  There is no special equipment or even apparel necessary.  If you are interested in learning Tai Chi and maybe even learning to teach it to others, please visit www.taichisystem.com.  The Open the Door to Tai Chi system is dedicated to helping the everyday person incorporate this amazing form of exercise into their life.

Dianne Bailey, CSCS

Tai Chi is an exercise modality that lots of people talk about and yet, few truly understand what it is and how it can help you and your clients.

First of all, let’s define Tai Chi.

Tai Chi is a martial art that utilizes gentle, flowing movements t0 enhance health in             the body and the mind.

Yes, Tai Chi is a martial art.  It started hundreds of years ago as a fighting style.  There are a handful of different styles of Tai Chi, but the most popular one is the Yang style.  It has changed from a fighting style into what we now call “movement meditation.”  It is characterized by the slow, flowing motions that you probably associate with Tai Chi.  These gentle movements are easy on the joints and provide many proven physical benefits such as improving balance, reducing the risk of falls, lowering blood pressure, improving sleep quality and lowering stress and anxiety.  But Tai Chi has also been proven to have a positive impact on brain health.

Let’s first visit the idea that Tai Chi is “movement meditation.”  As an internal martial art, Tai Chi relies on all the movement to be directed by consciousness and not by external, muscular force.  It also focuses on single point concentration so you must be “in the moment” as you do the form. The meditative effect of this conscious concentration, along with the breathing control that is emphasized in the form has been proven to be similar to more traditional, non-movement forms of meditation.

This is significant as we discuss brain health.  In an important study at Massachusetts General Hospital, subjects participated in “mindfulness meditation” for 8 weeks. Comparing the participants’ before and after MRI exams showed an “increase in grey-matter density in the hippocampus, known to be important for learning and memory.” It also showed “decreased grey-matter density in the amygdala, which is known to play an important role in anxiety and stress.” (see the study) One of the authors of the study stated, “It is fascinating to see the brain’s plasticity and that, by practicing meditation, we can play an active role in changing the brain and can increase our well-being and quality of life.” Tai Chi can be used as exercise to improve the body, as well as reversing the natural tendency for the brain to shrink with age. The authors also conclude that Tai Chi, “may also improve cognition indirectly by mitigating the know effects of anxiety and depression on cognition through stress-related pathways.”

In a different meta-analysis of studies on Tai Chi and brain health, (see the study), the authors conclude that, “Tai Chi shows potential to enhance cognitive function in older adults, particularly in the realm of executive functioning and in those individuals without significant impairment.” Executive functioning and working memory are associated with short-term memory and the ability to manipulate and reform sequences.  It has been defined as an umbrella term for cognitive processes that regulate, control and manage other cognitive processes such as planning, attention, problem solving and verbal reasoning. The authors state that, “As a physical exercise, Tai Chi provides both moderate aerobic and agility/mobility training, which are each believed to impact cognitive function via unique neurophysiological pathways. Tai Chi also involves the learning of choreographed movement patterns, which may support visuospatial processing, processing speed, and episodic memory. As a mind-body exercise, Tai Chi includes training in sustained attentional focus and multi-tasking. One hypothesis for age-related cognitive decline is that the brain’s attentional control is reduced and information processing becomes less efficient.”  Let’s revisit our definition of Tai Chi for a moment.

Tai Chi is a martial art that utilizes gentle, flowing movements to enhance health in               the body and the mind.

Tai Chi differs from the healing art known as Qigong because it is a martial art.  The flow of the movements is a specific sequence and the practitioner must not only learn each movement, but remember the order of the movements as he or she goes through the form.  This is the “choreographed movement patterns” mentioned above which force the brain into “sustained attentional focus and multi-tasking.”

An even more interesting fact about executive functioning is that it is increasingly seen as a key component in helping maintain healthy balance and postural control.  This is a double bonus with Tai Chi because the movements work on balance and posture through the concepts of columns, substantial and insubstantial and being rooted and grounded in addition to improving executive functioning which in itself is improving balance!

Another brain benefit that occurs when practicing Tai Chi results from the many movements in the form that require one to cross the midline of the body.  Well over half of the movements in the 24 short form are designed with rotation and crossing the midline.  This affects the brain by causing the right hemisphere to have to communicate and coordinate with the left hemisphere.  The creator of the Action Based Learning Lab and neurokinesiologist, Jean Blaydes Madigan, is a strong proponent of “building better brains through movement.”  Her comments regarding the motion of crossing the midline are particularly interesting when considering what practicing Tai Chi can do for your brain health.  She says, “Crossing the midline integrates brain hemispheres to enable the brain to organize itself. When students perform cross-lateral activities, blood flow is increased in all parts of the brain, making it more alert and energized for stronger, more cohesive learning. Movements that cross the midline unify the cognitive and motor regions of the brain.” (See her paper on brains and movement.)

The last point I want to make about Tai Chi and brain health is the most important for all ages and populations.  Because of its general accessibility, Tai Chi has the potential for long term adherence as an exercise protocol. There is no special equipment needed to do Tai Chi.  It can be performed anywhere, inside or outside.  One only needs to wear loose fitting, easy-to-move-in clothing and depending on the surface, it can be done bare-footed. The movements are extremely gentle on the joints, so it is not age-limiting or even injury-limiting.  As one begins to understand all of the underlying principles that need to be included in the practice of Tai Chi, it is truly a life-long learning event. As many studies have proven, exercise is key to not only overall health of the body, but reversing and/or stopping the age-related decline in brain health. So finding an exercise modality that people will continue with throughout their lives is critical.  In the Journal of Alzheimer’s Disease, they reported on a study in Shanghai that showed actual increases in brain volume in subjects that participated in Tai Chi 3 times a week for 8 months. (see the article) The control subjects who were not doing Tai Chi showed normal, age-related shrinkage in brain tissue.  I use this study to point out to my students that the benefits did not occur because the subjects took class occasionally.  The benefits were manifested in the subjects who practiced Tai Chi regularly and kept doing it long-term. The encouraging point of this is that Tai Chi is something one can add and not increase stress on the body.  The viability of exercise adherence is within reach for almost all of the population.

While Tai Chi has been introduced to Western society in recent years, it is still considered a mysterious, mystical and even religious form of exercise.  This needs to change because of the numerous benefits it can provide to the general population.  As stated earlier, it is being recognized as one of the best ways to reduce the risk of falls in older adults; it has been proven as a non-pharmacologic remedy for hypertension; it reduces stress and anxiety and demonstrates similar improvements in cardiovascular, strength and flexibility as other forms of moderate exercise.  It also improves brain health and can be an effective solution for simple, age-related decline in brain function.  If you are interested in learning more about Tai Chi, or even if you are interested in learning how to teach Tai Chi and start a class in your community, go to www.taichisystem.com.  The Open the Door to Tai Chi system is simple, effective and designed to deliver the many benefits of Tai Chi without the mystery.

Tai Chi for the Body, Breathing, Mind, Chi and Spirit

(this is the fifth guest blog post in a series on Tai Chi)

Unlike many popular forms of exercise Tai Chi is about much more than just training the body.  In fact, we could say that Tai Chi is a holistic practice which is why so many older adults are so drawn to it.  Below I explain the 5 levels of learning in Tai Chi.

Regulating the body, breathing, mind, chi and spirit 

There are 5 levels of learning in Tai Chi and they progress in a ladder fashion. One cannot regulate the breathing before learning to regulate the body. The ultimate goal of regulation is no regulation. In other words, once you master regulating the breathing, you don’t actually work on your breathing as you do the form. It comes naturally and allows you to begin regulating the mind, which then allows you to begin to lead the chi. I learned these steps from an outstanding book called “Tai Chi Chuan Classical Yang Style” by Dr. Yang, Jwing-Ming.  If you are interested in learning more about Tai Chi, I highly recommend his books and other media.

#1 Regulating the body. You must first learn to coordinate the movements of your body for each posture. This is the basic level and involves learning to be rooted, balanced, centered and relaxed.  Some people never really get past this level and that is okay!  It is especially difficult to make your body learn new movements if you have never done a martial art before.  Don’t get frustrated!  You will reap many of the benefits of Tai Chi just by working on this level.

#2 Regulating breathing. Once the movements become second-nature and you no longer have to work hard at being balanced, rooted and centered, you can begin to learn how to control your breath. This breath-control starts the process of coordinating your mind with the movements in a clear and relaxed state. This level is where you will really start to realize the benefits of stress/anxiety relief, blood pressure reduction, mood enhancement and an increased overall sense of well-being.

#3 Regulating the mind. The goal of regulating the mind is actually coming to a place of no thought. You are completely “in the moment” and are experiencing calmness, peacefulness and relaxation throughout the form.

#4 Regulating the chi. When you can get to a place of regulating the mind, you can begin to “lead” the chi throughout the body. This is actually very tricky, because if you think about the chi in a certain part of your body, the chi will stagnate there and stop circulating. You want your chi to move naturally and smoothly.

#5 Regulating the spirit. This is simply explained as the Daoist idea of releasing the mind and body from any bondage of concern in this world and allowing the spirit to reach heights of enlightenment.

My goal is not to make you into a Tai Chi “guru” or a follower of the Daoist philosophy. It is important to understand these ideas and concepts, however, to make your practice of Tai Chi what you want it to be. And that idea, in the end, is what is ultimately important . . . the idea that Tai Chi will help you in your attempt to be the best person that you can be.

Want to Learn More?  Click HERE for your FREE Tai Chi mini-course!

Dianne Bailey is an experienced martial artist and Tai Chi instructor.  She created the Open The Door to Tai Chi certification program so that more fitness professionals can quickly and easily learn how to integrate Tai Chi into their exercise programs to improve balance, strength and cognition with their older clients.