1. Living at Your Apex ^ Until Omega ω Physical Training for Women: A Stenosis of Expectation

2. Introduction: Why does this male care about fitness for women?  Nature  Artistic temperament—I love women  Deep awareness of wasted genetic potential  Alarm at the obesity epidemic  In my forty-five years of weight training, I have discovered the keys to vitality and physical grace, and I want to share it  Living life well is the foremost stewardship we bear  Living life flat out requires a body operating at its peak  Gyms and trainers are giving women bum advice wholesale

3. Define Fitness Objectives/Expectation  Buns of Steel  Skeleton  Vitality and sap to age ω  Ready for extreme action  Goal: dynamic old age  Look as good as your daughter at 50  Aesthetics: Legs/arms/stomach/back  Master the science of physical training

4. Benefits of Physical Excellence  Dimensions of excellence: strength, flexibility balance, endurance, physical toughness, muscle tone  =>beauty=> forget about bodyweight!  A body that gives you joy  Artistic medium--live sculpture  Bone density  Tolerance for pain in childbirth and in surgery  Mental toughness and Audacity— “Yes, I can!”

5. Principles of Training  Strong is Beautiful  Overload Principle  Progressive Resistance  Focus and Visualize  Strenuous Life—Teddy Roosevelt and six horses  Scientific study of physical training

6. How Strong am I Wired to be?  250  200  300 Assume: Trained Male and Female same height, weight: 125#, 5’6” Female Male  Squat  Bench Press  Deadlift Movement  200*  150  250 Estimated Single Repetition Maximums after six months training Totally variable from person to person. Yet consistent with poundage differences as between males and females who compete in power lifting contests

7. Stenosis of Expectation FROM:  Starting point: rusty and spongy  Epochal decline in physical activity 1980+  “I’ll get musclebound”  Trainers at gyms TO:  Title IX and peak athletic performance  95%ile in personal Life demands 95%ile in physical life  Quadrupling of strength in six months  Old age ain’t for sissies, so preparation is all

8. Play Big "Our deepest Fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? …Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do… It's not just in some of us; it's in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fears, our presence automatically liberates others.“ ~~Marianne Williamson Our deepest Fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? …Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do… It's not just in some of us; it's in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fears, our presence automatically liberates others.“ ~~Marianne Williamson

9. Conclusions  Hie thee to a gym—Payback is $50 an hour!  Make it fun—find a sport and play it with passion  Teach yourself the science of weight training  Get strong

10. Sources: Strength Training for Women  Cory Everson Workout Book http://www.amazon.com/gp/product/0399516840/sr=1- 1/qid=1297972819/ref=olp_product_details?ie=UTF8&me=&qid=1297972819&sr=1-1&seller= http://www.amazon.com/gp/product/0399516840/sr=1- 1/qid=1297972819/ref=olp_product_details?ie=UTF8&me=&qid=1297972819&sr=1-1&seller=  A Woman's Book of Strength, by Karen Andes http://www.amazon.com/gp/offer- listing/0399518991/ref=sr_1_1_up_1_main_olp?s=books&ie=UTF8&qid=1297973329&sr=1- 1&condition=used http://www.amazon.com/gp/offer- listing/0399518991/ref=sr_1_1_up_1_main_olp?s=books&ie=UTF8&qid=1297973329&sr=1- 1&condition=used  Strength Training for Women by Lori Incledon http://www.amazon.com/Strength-Training-Women-Lori- Incledon/dp/0736052232/ref=sr_1_5?s=books&ie=UTF8&qid=1297973500&sr=1-5 http://www.amazon.com/Strength-Training-Women-Lori- Incledon/dp/0736052232/ref=sr_1_5?s=books&ie=UTF8&qid=1297973500&sr=1-5