By Dr. Mark Wiley

Dr. Mark Wiley & Dennys Passeto

One of the most important themes of developing a quality of life is maintaining a wide perspective on health and fitness, one that is based on connecting mind, body and spirit with the physical actions.

But a glance at the gym tells a different story. Here we see people trying to become fit while not even engaging in what they are doing! The treadmill and stationary bike are perfect examples. Here we see people doing an activity that separates their lower body from their upper body (the legs are moving, but the waist and arms are not). We also find the mind to not be in the moment or even focused on the exercise (it is watching tv, listening to music, reading a magazine). Is it any wonder that people are not achieving their desired fitness levels, when not only is their mind and body split, but even their upper and lower bodies are not working in unison!

To remedy this I would like to introduce you to a mind/body training method drawn from an ancient martial art that includes a view to a wellness lifestyle that includes integration, synergism, holism, mind, body and spirit. The actual movements of this form are not important here, but its underlying principles steeped in connecting mind, body and spirit, and its method of practice, have the power to transform your fitness routine… and your life.

I find this martial method so impressive for health and strength building for the same the very same reason I find it impressive for martial art application. It integrates mind (intention), body (strength, tension, relaxation), spirit (psychology) and breath (qi energy). Even though it derives from an esoteric Chinese martial art, it is a valid and impressive health system in its own right. It is called “sam chien” or the “three battles form.”

Underlying the martial techniques and concepts of this form are a set of principles. These principles not only inform the root techniques and their application, they also strengthen mind, body and spirit. Here I describe a few of the principles and how they benefit health and wellness.

Maintain a steady vision. While performing any physical activity, look sharply and focus your eyesight so that you can see clearly either up close or far away. Look with eyes like an eagle, that take in everything yet focus only on what they need. For fitness training, and in all aspects of life where concentration and focus is essential, maintaining a steady vision, a strong gaze full of intention maximizes effort and insight… and results!

Maintain a calm spirit. Remaining relaxed and focused while training will prevent you from feeling nervous, loosing confidence, and giving up. Combining breath, posture and intention in movement allows you to remain calm and not panic or feel at a loss, when the training is difficult and you need that extra push to go the extra mile or lift another set.

Remaining calm or spiritually “centered” is the hallmark of even the most basic of spiritual practices. But rather than sitting in meditation, if you coordinate breath and thought and movement, your fitness routine becomes a moving meditation.

Alternate strength with relaxation. Use strength to move the weight. Use suppleness to release it. Strength training alternates between “hard” and “soft” motions, or tension followed by relaxation. This allows time to strengthen the tendons (which relate to the liver), the muscles (which relate to the spleen), the blood (which relates to the heart), and the breath (which relates to the lungs).

Prepare by being well-trained. Finding the right personal trainer, and doing the correct exercises in the correct manner, will make you well-trained. You must commit to the training as part of your new lifestyle. And with proper training comes proper body development and good health. This prepares you for life’s challenges and increases immunity when health is compromised.

The mind-body part of being well-trained is essential. In a basic sense, this is the idea of being “in the moment.” That is, neither being ahead of yourself nor beneath the wheel of life. Proper training of health maintenance practices will prepare you for even the worst of conditions. Where merely lifting weight makes you strong, a mind-body approach prepares you spiritually, mentally, physically and energetically through its holistic integration within each effort.

Don’t neglect your training. The idea here is to make a conscious decision to take charge of your health and wellness. And the best way to do that is to create a ritual, a daily routine that includes diet, exercise and mental and spiritual practices. The daily training of this form is such a ritual that is at once healthful for the spirit, the energy, the muscles, the tendons, the breath and the mind. You must carry out your healthy lifestyle rituals everyday, regardless. If not, you may “fall off the wagon” and find it harder to get back on track again.

From Concept to Life Application

The purpose of this article was to illustrate how something that appears unrelated to health can, in reality, be a strong tool to achieving healthy goals. If we look at the basic concept of this Three Battles form, we can then apply its essence to virtually any task in life. Here’s how.

The basic ideas of this martial art training form is integrating mind/body/spirit by synergistically coordinating breath with intention with movement during the course of a single physical activity. If we apply this to lifting weight, here’s what we get.

1.    As long as you keep your mind focused on your intention of isolating specific muscles when lifting a weight—rather than focusing on the struggle–your mind and movement will be integrated. Put the mind IN the body, not outside of it.

2.    If your breath is timed with your movements, inhaling while releasing the weight-lift and exhaling while lifting or pressing the weights, then intrinsic energy will develop body strength. Coordinating breath and action creates a connection that increases results.

3.    If you “sink” your weight while lifting/pressing the weights by lowering your center of gravity, you will be on balance, avoid injury and strengthen the tendons and muscles. This seems obvious, but many people do curls with only their upper body. If you lower your center, when the weights are raised their weight will push through your body into the ground, and the ground will send that energy back to your arms. You will need step 1 (mind in the body), to notice this, but when you do your progress will soar!

4.    If all of this (tension, relaxation, breathing, moving, intention) is done continuously for a period of time, then it becomes a spiritual practice, a type of “moving meditation” that centers, integrates and develops mind, body and spirit.

I wish you much luck in finding innumerable ways in your activities of daily living where you can apply these martial concepts and reach toward optimal health.

Dr. Mark Wiley is a Doctor of Oriental Medicine, Ph.D. in Alternative Medicine Mind-Body Health Practitioner, Author, Celebrated Teacher. He is an internationally renowned mind-body health practitioner, author, editor, lecturer, and seminar instructor who has traveled extensively throughout the United States, Europe, the Philippines, Malaysia, Singapore, Taiwan and Japan to conduct field research on the oldest indigenous and modern holistic healing practices.

If you are not currently working with a Fitness Professional, please contact us today and let us help you get you on the right track by trying out one of our trainers at no cost and seeing if its right for you.  Having sound body, mind and spirit is key to a life of health, wealth and happiness.

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