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2005/04/26, 11:23 AM
With spring's arrival comes a slew of new reasons to keep exercising - looking good on the beach is a big one for many people. Being better at summer sports may motivate others.
As the earth comes out of it's dormant winter period, I find myself feeling newer, refreshed, friskier. I find it easier to motivate myself to get out and walk, run, skip.
Think of this time of year as a new chance to better your health - come out of the winter doldrums and embrace the fresh air, the spring vegetables, the sunshine!
On a personal note, I find myself frustrated at my current condition, unable to exercise, I realize how much I take for granted when I am healthy. Recovering from pneumonia has made me aware of all the things I want to do and I have started making to-do lists...things so simple as going for a walk (as soon as I am breathing normally can start with 5-10 minutes), hanging the laundry out on the line, doing some pilate's...
I have vowed to make the most of this summer, more volleyball,more swimming, more activities with my family. Maybe I will even get the nerve up to use my new rollerblades (they terrify me in their ability to go way tooo fast).
So, go out today and appreciate your state of health, appreciate your opportunity to exercise - take a walk, lift some weights, feel how good it is to be able to do these things. I will join you in a month or so, until then I will continue making my to-do list of things I never thought were special until I couldn't do them.
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Vitality shows not only in the ability to persist but the ability to start over. - F. Scott Fitzgerald
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2005/04/27, 10:43 AM
"April showers bring May flowers!"
And so it is with the fruits of your labor in the gym - you may not see the changes occurring immediately, but it is happening - perservere and you will find in a month a lot has changed - new energy levels, less winded on the stairs, maybe your clothes are a little looser.
Keep it up and you will reap the rewards of your efforts - remember - Rome wasn't built in a day!
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Vitality shows not only in the ability to persist but the ability to start over. - F. Scott Fitzgerald
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2005/04/27, 11:12 AM
If it's good for Grandma.....
http://jama.ama-assn.org/cgi/content/abstract/263/22/3029
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Vitality shows not only in the ability to persist but the ability to start over. - F. Scott Fitzgerald
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2005/04/29, 01:18 PM
To twist a quote... "Think not of what your body can do for you, but what you can do for your body".
Treat it right and you will get years of good use out of it, abuse it and you will need replacement parts (which aren't easy to come by).
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Vitality shows not only in the ability to persist but the ability to start over. - F. Scott Fitzgerald
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2005/05/02, 11:20 AM
The world may seem crazy and out of control, focus on the things you can control - like what you put in your mouth and how much you exercise.
Just do it.
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Vitality shows not only in the ability to persist but the ability to start over. - F. Scott Fitzgerald
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2005/05/03, 09:07 AM
6 Small Steps to Enjoy Your Day
(Oxygen magazine, march 2005)
1) When you encounter a negative person, don't react. Don't let them ruin your day.
2)Take a breather - go for a walk, meditate, remove yourself from a stressful situation, if possible.
3) If your boyfriend or husband ( significant other) has a negative attitude, talk to him/her about it without blaming him/her. Counseling or a book on positive thinking may help.
4)Steer clear of gossips. Partaking in negative conversation feeds the fire and will deplete your energy.
5)Set healthy boundaries. Limit the amount of negativity you tolerate - enough is enough.
6)If you know you're likely to indulge in food when you're anxious or upset, avoid diets that you find too strict, suggests Healthywomen.org. Then you won't feel deprived when considering healthy food options.
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Vitality shows not only in the ability to persist but the ability to start over. - F. Scott Fitzgerald
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2005/05/10, 10:02 PM
Sorry about the lapse - i have been on vacation!
Things i realized about fitness while on vacation -
Being fitter makes it easier to travel - your suitcases are lighter, the airport is smaller and the fatigue is less noticeable.
Being fitter widens the options for things you can do on your vacation - rent a bike for a day, parasail, hike, walk all day, expore up a mountainside..
Being fitter and making healthier food choices makes you more comfortable on vacation - opt for fresh local produce and lean protien, you will stay regular and feel lighter. Stay hydrated - buy bottled water if the loacl water is not palatable.
Relax and enjoy your vacation - soak up the sights nd the sounds and the flavors of a new place - after all, you only live once (well, maybe).:)
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Vitality shows not only in the ability to persist but the ability to start over. - F. Scott Fitzgerald
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2005/05/11, 12:01 PM
"The goal is in sight..but the path may appear ominous. There may be rocks in the way, boulders that have to be moved, and craters and crevices that must be navigated. Champions see the obstacles, but they see them not as roadblocks. View them as challenges to be recognized, navigated, and overcome."
- Phil Kaplan, The Power of Champions
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2005/05/12, 07:49 AM
One brick doesn't make a wall. It is the careful application of brick after brick that results in a strong wall.
So it is with fitness and bodybuilding - it is not just the one meal, the one workout, but the careful application of every meal, every workout that will yield results.
Building takes a plan, a blue print, it takes time. Make your plan, create your blueprint. Figure out where you need to start, figure out the steps you need to take, then start applying the bricks, one by one.
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Vitality shows not only in the ability to persist but the ability to start over. - F. Scott Fitzgerald
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2005/05/13, 08:17 AM
With each decision that you face - ask yourself this "Will this action bring me closer to my goals or put me farther away from my goals?"
At breakfast - ask yourself - will this food choice bring me closer to my goals or farther away?
Midmorning when you want to hit the vending machine instead of having your shake or snack from home 'which will bring me closer to my goal?'
When you feel sluggish and you would rather sit on the couch and vegetate instead of going to the gym 'what will bring me closer to my goals?'
The discipline and drive come from within, they are reinforced everytime you remind yourself that you have goals and you follow the path that leads closer to those goals.
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2005/05/14, 11:19 AM
"Repeat after me: 'Now - not next week or next month.' You don't have to wait until next Monday morning to start this program, or next month, or next year. The only thing that will be different if you wait is that you'll be in worse condition than you are today. you'll have to work harder and longer to reach your goals because waiting will mean that you just have further to go.
The alternative to taking immediate action and getting on a positive fitness path is to do nothing and simply accept your current condition. o, do you want to become another statistic, or will you choose to be a success story?"
- Frank Sepe, The Truth
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2005/05/15, 10:26 AM
Vincent Lombardi:
The quality of a person's life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.
E. M. Gray:
The successful person has the habit of doing the things failures don't like to do. They don't like doing them either necessarily. But their disliking is subordinated to the strength of their purpose.
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2005/05/16, 06:00 PM
It is not going to happen if you don't make it happen.
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Vitality shows not only in the ability to persist but the ability to start over. - F. Scott Fitzgerald
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2005/05/17, 08:06 AM
Where does the motivation, discipline and drive to succeed come from?
It is different for everyone.
Maybe it is the ex-boyfriend who wore down your self-esteem and self-image so much that you hated yourself, and fitness/strength training showed you a path to renewed strength and self-sufficiency.
Maybe it was the last time you reached the top of the stairs, huffing and puffing, thinking "I am not that old", and you realized how much you had neglected yourself and how different life could be if you felt better.
Maybe it was a health scare - and you had your eyes opened to the fact that we don't have forever in this life, that the quality does matter, that you really want to take care of this vessel you are in and experience life to the fullest.
When will you decide that you have 'had enough' and strike out towards better health? When will you finally stick with it and make it happen and experience how amazing you can feel when you are full of energy and ready to do anything?
The sooner you do it, the longer you have to do all of those things that you have always thought 'I am too fat, too out of shape, too old, too sedentary' to attempt.
Every journey begins with the first step.
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Vitality shows not only in the ability to persist but the ability to start over. - F. Scott Fitzgerald
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2005/05/18, 12:55 PM
It's raining, it's pouring, the old man is snoring.
Get into the gym and get some exercise.
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2005/05/19, 08:16 AM
"I'm bored." "There's nothing to do."
Instead of turning on the tv, get up[ and move! It doesn't cost anything and you can do it indoors or outdoors - anywhere!
Put on a cd and have a dance contest.
Play tag.
Jump rope.
Go for a walk and count how many people you see, invent a game, guessing how many people will be wearing blue, or something like that (my daughter walks farther when we are playing games).
Play catch. Or play fetch with your dog.
Boredom is a mental state.
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Vitality shows not only in the ability to persist but the ability to start over. - F. Scott Fitzgerald
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2005/05/20, 09:23 AM
Recovery is an important part of the picture when it comes to building a better body.
Massage your sore muscles, ice them, take a hot bath with some muscle therapy formula, soak in it.
Your program should make you feel vibrant and alive, not burnt out and reluctant to go back to the gym.
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Vitality shows not only in the ability to persist but the ability to start over. - F. Scott Fitzgerald
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2005/05/31, 10:53 AM
Here is a really motivational article:
http://www.internetfitness.com/articles/zone.htm
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2005/06/04, 12:02 PM
TOP TEN BACK-TO-BASICS, GET-WELL CONFIDENCE TIPS
by "garrettbio.htm", CSCS, The Energy Coach
Being "good" is easier than you think. (Remember, it's how you PERCEIVE the challenge that makes it difficult or a piece of cake.) But let's back up for just half a second. Do you ever feel like you can never get ahead of the health and fitness game? You and I know there is SO much information out there - heck, even the news reports can't make up their minds.
Margarine is better than butter. No, butter is better than margarine. Coffee is bad for you. Wait, coffee can help you. Wine can help prevent heart disease. No, wine can promote breast cancer. WHICH IS IT???!!!
So the next time you pick up a newspaper, magazine, book, or whatever and you get thrown into more health information overload, refer to this back-to-basics list. These tips will add years to your life, keep you fit, strong, and energized, plus a boost in get-well confidence.
1. Move it or lose it (the no-brainer). 30 minutes of exercise daily. I'm not talking about a walk in the park, although you can do that on the side. I mean at least 30 minutes (up to 60) of pushing your body beyond what it's used to doing. I can just imagine some of you frowning, thinking that you must put yourself through some torturous workouts. Not at all. Slash your odds for a number of killer diseases and rev up your metabolism with aerobic conditioning and strength training and slow down (or reverse, to an extent) the aging process.
2. Stop putting up with stuff that's holding you back from being healthy, fit, and energized. Why waste your happiness, health, time, and energy when you don't need to in the first place?
Putting up with things is good for no one. Make a list of ten things you're tolerating at home. TAKE ACTION NOW to eliminate these items. Be sure to eliminate the SOURCE of the toleration. Do this same exercise for your workplace. Understand that you're "juiced" by tolerating things. Be willing and committed to being toleration-free. STOP COMPLAINING and get to work on this.
3. Fruits and veggies. Get five to seven servings of fruits and veggies a day. Not only do they reduce your risk of getting some forms of cancer, they are heart healthy, and give you more nutrition-bang for your buck. Plus with the added fiber, you feel fuller even when you're eating less. So fruits and veggies are waistline-friendly.
4. Simplify your life, immediately. Our lives are too jam-packed with projects, goals, ideas, coulds, shoulds, have-to's, commitments, concerns, obligations.
Phew!
Ask yourself: * Why is my life so busy? Why have I chosen to do so much? * What am I building with my current lifestyle? Is there a future to it? Is that future costing me my present? * What am I missing out on about myself because of my current lifestyle?
Start by cutting out 3 projects, tasks, responsibilities, shoulds, coulds, wants, goals, etc. that are not necessary. Eliminate, delegate, or make a system for 12 tasks that are sucking your energy stores dry. When you think of something you "have to do," stop and ask yourself why you have to do it. You probably don't.
5. Take a multi-vitamin. Your insurance policy to get the nutrition your body craves. Anti-oxidants. Calcium. Folic acid. The whole gamut of vitamins and minerals to build stronger bones, maximize your metabolism, boost energy, feed muscles, etc.
6. Create and use 10 Daily Habits. There is a daily routine which will keep you focused, clear, motivated, and moving forward - your 10 Daily Habits. These are the things you do each day which make your life better.
Choose habits that you WANT to do. There is no place for shoulds or coulds in your 10 daily habits. Instead select or design daily habits which you look forward to and give you pleasure.
Choose habits that GIVE YOU ENERGY. Most of the 10 daily habits that actually work for people are the ones that add to the person's well-being or energy flow. It might mean that you do something like have 6 veggies a day, no TV after dinner, 20 minutes of vigorous exercise, make 5 sales.
Modify your 10 daily habits as needed. It takes some fine-tuning to have the 10 habits that work best for you. If you find yourself not doing one or two of your habits, change or replace them with ones which come naturally.
7. Get your Zzzzz's. Depriving yourself of sleep (okay, I'm guilty of this, too) not only makes you grumpy and less productive but may also age you prematurely and promote serious illnesses like diabetes and hypertension. Shoot for a steady 7-8 hours each night.
8. Come from a better place - improve your attitude. Stop trying to change your behavior. Instead, start shifting on the inside.
Saying things like, "I will stop eating sugar," "No eating after 7 PM," "I will only eat foods that nourish me," or "I am going to work out daily, starting Monday," the focus is on what you want/need to change.
Contrast that with, "I am someone who takes care of my body," "I am someone who associates with healthy people," "My day orients around my well-being and exercise," "I have better things to do than eat junk food," "I need my energy to accomplish my goals."
See the difference? The second set of statements focuses on WHO YOU ARE and what you want in your life, not just the change you want to make. This shift is more than just paying lip service to the first set of statements. It calls for action to show your commitment. When you shift who you are, things naturally look different, and the results are obvious.
9. Feed your body well, and feed it often. If you want plenty of energy in addition to boosting your metabolism, 2 or 3 meals a day just won't do it. Spread your meals throughout the day (4-6), balance them with protein, fruits and veggies, and a little bit of good fats such as walnuts or almonds, or oils like olive or safflower, and your body will be a well-oiled, leaner, energized, peak-performing machine.
10. Drink your water! Drink at least eight glasses of water a day - even a slight dehydration can make you feel lethargic. Maximize your liver's fat-metabolizing ability by drinking more water so that it's not working overtime to detoxify your body. Control your weight and appetite. Ladies: you may even lower your risk of colon cancer!
* BONUS FEEL-GOOD TIP *
11. Raise your standards. How many of you would like to feel very, very good about yourself, and others, too? Be irresistibly attractive to high quality people? Have "high-as-a-kite" self-esteem and self-worth?
Find a role model whose qualities and behavior you admire. Don't try to reinvent the wheel; what standards could you raise so you can be more like them, and still fit you?
Stop gossiping, good or bad, about anyone.
Remember, no coulds or shoulds. These standards must be YOU; you must be ready for them. Remember, too, that these standards are a choice. Put people and relationships ahead of results. And always have a reserve of time, money, love, and well-being.
"Imagine Having The Motivation And Energy To Take Control of Your Body And Your Health - And Still Have A Life."
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2005/06/06, 09:05 AM
Against Hesitating
Dag Hammarskjöld
Thanks to your "success," you now have something to lose.
Because of this - as if suddenly aware of the risks - you ask whether you, or anyone, can "succeed." If you go on in this way, thoughtlessly mirroring yourself in an obituary, you will soon be writing your epitaph - in two senses.
Do what you can - and the task will rest lightly in your hand, so lightly that you will be able to look forward to the more difficult tests, which may be awaiting you.
When the morning's freshness has been replaced by the weariness of midday, when the leg muscles quiver under the strain, the climb seems endless, and, suddenly, nothing will go quite as you wish - it is then that you must not hesitate.
For daily motivational messages like this go to: http://www.bruderhof.com/
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2005/06/10, 09:30 AM
Here is an article on visualization (thanks for the idea, wanglais1)
Tips for Mastering Visualization Techniques
by Scott White
Visualization is creating a mental picture of something. Visualization is important because it makes the future become more clear. Seeing yourself already achieving your goal makes your brain believe that attaining that goal is possible. Focusing consistently on any given goal will enable you to manifest it far sooner than if you didn’t focus on it at all. Focus brings the goal closer to you.
Have you attempted visualizing, but find it difficult or impossible? Try this. Pick up a photo and study it closely; then close your eyes and tell me what you see. If you see anything resembling the picture, you are visualizing. It’s that simple. If this doesn’t work, or if you want to improve your visualization skills, take the same picture and while looking at it, close your eyes and open your eyes and close your eyes again. Do this as many times as possible for a few minutes. Soon you’ll be seeing the picture, but you won’t know if your eyes are open or closed — and you will be visualizing better than before. Practice this technique often. You can focus on anything: people’s faces, pictures, buttons. Get creative and have fun with it.
Additional Visualization Tips
§ When visualizing, it’s important to view the action from the first person — that is, see yourself achieving your goal through your own eyes, rather than watching yourself from the outside. This method is very powerful because this is the way you already see and experience everything.
§ Less powerful is viewing your goal from the third-person perspective, seeing yourself achieving the goal as if you were watching a movie. It still works, but it’s not as effective as viewing from the first-person perspective.
§ Make visualization fun — the more real your image is, the better this works. Make the image not just a still picture, but a full-length movie staring you. Replay it over and over, seeing yourself as the hero, achieving your goal. Create background music, pump it up, make it feel real, and have fun with it. This is how you want to see your goal — in vibrant Technicolor on an IMAX screen — not in dim, dreary, out-of-focus scenes shown on a shoebox-size theatre in the multiplex.
§ Your goal is a picture located somewhere in your mental image frame. When you close your eyes and see the image of your goal, determine where your mind is locating the picture: top, bottom, right, upper left, etc. Now, recall an important goal you have already accomplished, and find out where that goal is located in your mental image frame.
So now you have two goals in mind: one you’ve already achieved and one you want to achieve. Note every little detail about these goals: Where are they located? What are the colors of the images? Are they big, bright, and clear — or are they small, blurry, and distant?
How do these images feel to you? Does one make you feel happy, excited, and thrilled? Does the other make you feel depressed, wistful, etc.?
Once you’ve noted every detail about the two images, take the goal you have not yet achieved and give it the same qualities as the goal you have achieved. Make it bigger and brighter; move it to the same location as the image of the already-achieved goal; make it feel the same by inserting every detail. Adjusting your mental image of the current goal to mirror one you’ve already achieved makes your new goal seem easier and gives you the feeling that you have already achieved it.
Physically act out your goal in action moves. For example, with your eyes closed, envision yourself buying a new home, walking through every detail. First, you get on the phone and talk to your realtor; later you shake his or her hand (yes, pick up an actual phone and really shake a hand). Greet the realtor and explain, in detail, what you want your house to look like. Take them to the house you want to buy (yes, really walk in place and explain the details out loud, using lots of gestures). I know this seems silly, and you may feel like a kid playacting, but this is a great visualization technique, not to mention a great stress reliever. Go through all the motions and experiences, as if they were really happening. Notice your emotions, and have fun with this!
Allow yourself 10 to 30 minutes every day or every other day for visualizing your goal. Set aside time to rest and remove yourself from everything else going on. Find a quiet, uninterrupted area to perform these techniques. Remember, the more you focus on your goals, the sooner you will achieve them.
Scott White is a certified professional trainer and nutritionist, located in Scottsdale. To contact him, visit him on the Web site www.personalpowertraining.net; phone him at 480.628.1607; or e-mail him at swhite@personalpowertraining.net.
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2005/06/15, 09:08 AM
This article is geared towards the holidays, but i think it applies anytime you need a little motivation:
New Resolutions by Jake
Body by Jake will not gloss over the fact that it takes hard work and discipline to be physically fit. Working out can be a pain in the buttisimo, and it can be boring. We realize that the holidays are a busy time and that it is difficult to find the time to focus on fitness and healthy living, - but it is vital that you take care of yourself, and we know we can make it more enjoyable.
Body by Jake's goal has always been to encourage men, women and children to learn healthy habits and to stick with them, throughout the year. Regardless of your age or your fitness level, you'll find something valuable to use in your daily life.
Have you been making and breaking the same "get-in-great-shape" New Year's resolution for years? Instead of starting the same cycle again, this year, try a different approach.
The challenge is that there is no single guaranteed workout plan for everyone, and of course diet and nutrition play a big role, but we have some innovative ways to jump heels first into the new year. Remember, fitness is a never-ending road, but the more we take care of our bodies, the easier the ride will be.
Need help getting started?
You don't always need fancy equipment at home to get a good workout. So no excuses. If you don't have a set of dumbbells, use water bottles or even 16-ounce cans to tone and tighten up those arms.
Schedule your exercise like any other "appointment". When was the last time you said "Gee, I have nothing to do for the next hour, I'll exercise?" Exercise will become a habit if you "ink it in" and then just follow through.
Try working out in the morning. It is the best time of the day to exercise. You're usually more rested in the a.m. so you'll get a better workout. You'll be energized for the rest of the day and the best reason, it gets it out of the way - done - finished.
Ask your friends to exercise with you. You will encourage and motivate each other. You'll have someone to talk to and you'll find the time passes more quickly.
Get the most out of your daily duties. For a quick pick-me-up, walk a few flights of stairs at the office, take the dog on a longer walk, or park your car in the furthest spot from the market.
Remember that participation not perfection is the goal of exercise. If you miss a workout or just can't get going one day, so what! Don't get hung up on it, just get back on track the next day.
If you have been working out for a while, but need a jump-start:
Revive a stagnant routine and jolt your body into action, shake it up a little - or a lot. If you use the treadmill for cardiovascular endurance, try using an elliptical machine. Or if you are stuck in the same old step aerobic class, try taking a cool new class at your gym. Some of the hottest classes around are making their way mainstream. Boxing-based programs, indoor cycling, martial arts based aerobics and yoga classes may be your best defense against boredom, which is the number one reason people give up exercising.
If you haven't been in the habit of warming up and stretching before you workout, make it a new resolution. You probably are pressed for time and can't be bothered with the extras, but it is absolutely necessary to warm up your body before any strenuous exercise. Start by marching in place for two or three minutes to get the blood flowing to your muscles. This, along with some gentle stretching will prep you for almost any activity ahead.
Distract yourself if you find it helps pass the time. With an inexpensive tape player on your hip, you can learn a new language, listen to your favorite music, or catch up on the news. This is a super productive thirty minutes for your brain and body.
Remind yourself how good you feel after you exercise. That great, pumped up feeling is your reward for doing something good for yourself. Remember, you only get it…if you do it! Don't Quit!
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2005/06/16, 07:55 AM
You are focused, you are eating healthier than ever, you are working out, results are starting to show, more energy, a little pep in your step...the stairs are easier. But then you enter THE BREAKROOM dun, dun, dun...
Everyone has had this dilemma, treats that 'caring and sharing' co-workers bring in.
They mean well (or do they? Maybe they are jealous that your pants are getting a little baggy in the rear and they are determined to put a stop to your uppity fitness lifestyle) but those treats are stressful for everyone. i have yet to meet a woman (or man, actually) who tells me "I was so glad there were donuts in the breakroom! i ate three of them, even though I had already had my healthy breakfast! I wasn't even hungry, but they were there, and I am so glad!"
No, mostly I hear things like "I have no choice, the cookies are always there." or "Marge would be insulted if I didn't have one of her triple fudge brownie bars".
The cookies will always be there. You do have the power to say no, to walk away. Remind yourself that every decision you make brings you closer to or farther from your goal. Where do the cookies get you? Farther.
I think many people struggle with the sugary treats people bring to the workplace. No one speaks up and says "I don't want to eat this stuff!" they just tell themselves there is no choice, the treats are there, eat them and their waistlines expand.
Be the new, motivating force, bring a platter of cut up vegetables and lowfat dip and put it down right next to the cookies. You don't have to be confrontational, just matter-of-factly set it down and if anyone asks, say you are eating healthier and thought other people might like a healthy option, as well. You may be suprised how many people are relieved to have a 'choice' other than cookies.
Remember - there is always a choice. What goes into your mouth is your decision, will it be beneficial or detrimental.
And yes, every once and a while, you need a treat, but it is the daily donut or cookie or bar that adds up and contributes to the body fat that you are trying to get rid of.
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Vitality shows not only in the ability to persist but the ability to start over. - F. Scott Fitzgerald
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2005/06/16, 08:56 AM
This is a long one, but so worth the time! I love dave Draper!! I hope he doesn't mind my spreading his gospel here...
1 - Draper here. Up, Down and Sideways
Life happens in spite of our brilliant efforts. In fact, it is quite
independent of our presence, continuing miraculously with or without our
input. Not only is the incredible force apart from our management, it is
creative and unpredictable.
We know a few things. Some days are better than others. Terrific. Some
days are worse. Not so terrific. Amateur examination tells us we cannot
attribute the superiority or inferiority of any single day to any single
thing. Several matters -- conditions, happenings -- account for noticeable
daily differences. Life, and our existence, we conclude, is simply
complicated.
More than complicated, life's a mystery. Everything can be going superbly
well -- weather, eating, rest, attitude, relationships, work, bank
balance, stress levels, hair -- yet your time in the gym becomes a minor
catastrophe. You enter the asylum of clanging iron and gravity gushes into
your body through every pore, scratch, pinprick and orifice. At first this
phenomenon is unapparent; everything looks and smells the same.
"Hi, guys... dolls (the latter salutation accompanied by an imperceptible
wink)." Your voice is deep, words articulate. You drop your gym bag in its
private space, retrieve a water bottle and needed gear and choose the
starting point for the big attack; dumbbell inclines are in your sights.
The tris flex, the lats are thrown into place with sufficient effort.
"Stand back, muscle mutts, the sparks are gonna' fly. Yes siree, Bob."
No siree, ma'am. Not today, Annie Mae. Not so, Billy Jo. The weights you
snagged for a warm-up feel like they're painted to the rack... good thing
no one was looking, big guy. What's that all about? Your tail curls
between your legs and you retreat to the corner like a scolded brat, where
you sit quietly nursing your water bottle. The iron has a way of keeping
us humble.
"A lesson in life; I should be grateful." The noble thought crosses your
mind as you consider your next move, but generosity is not your strength.
You're stricken, stunned and devastated. Those dumbbells, the nasty
immovable ones stuck permanently to the rack, are girly dumbbells. More
water, scowling and despair.
There's a season and reason for all things, jet-jockeys. It's time to grow
up, if you can't grow strong. You concede, but you do not surrender.
Unable to move the iron, you fake a decent midsection workout. A mild
performance of crunches, leg raises and rope tucks is stimulating and
gives you space to hide out, recover emotionally and prepare a new
approach.
Within 15 minutes of counting sets and reps, rhythmically extending and
contracting and pacing, you feel warm and invigorated, invested and
reassured. Monkey-man has left the body and gorilla-boy is assuming his
place. Perhaps small gorilla can sneak up on small weights for a small
workout. Humility tastes like rust to the palate, but is titanium to the
soul.
There are times when we must put our expectations in our back pockets and
save them for another day. The body in all its wisdom speaks to us loud
and clear. We must learn to listen, and speak its language. This is
tricky, requiring willingness and close attention for a long, long time.
You're feeling mildly philosophical. Defeat does that to the driven, a
strategy of survival to conceal personal weakness. It doesn't take a doc
to tell us we have our ups and downs. Life is peaks and valleys. You win a
few and lose a few. It all evens out in the end. You take the good with
the bad. Go with the flow. One day you're up, the next day you're down.
Don't sweat it. You can't win 'em all. That's life!
Your clear thinking, acute perception and understanding spirit are
inspiring. You move on without impediment like freshly erupted lava on the
slopes of time. You're hot.
A willing spirit and immovable weights an odd couple makes. A quick review
of possible relevant influences should explain the negative training
response. Hair, like the tightness of one's t-shirt, is not the least of
the factors prominently affecting one's successful workout. However, I'd
be checking bodyweight, muscle fatigue from previous super training
sessions, regularity of water consumption and protein intake, insufficient
muscle recovery due to improper rest or inadequate nutrients, or false or
misread wellbeing indicators.
You're experiencing a slump. It's decided. Slumps are the silences between
beats. There's no rhythm in blues, no rock in rock 'n roll and no mo in
Mozart without the silence between the beats. Slumps are good, necessary
and unavoidable; you just gotta use 'em. Using slumps means enduring them
with courage, hope and confidence. Thank God for slumps and the teaching
they provide.
There are other conflicting combos, more common, that throw you for a
loop. Recognizing them is part of the solution. Been there, seen this?
You feel tough as steel, yet you can't face the iron's noisy, cold and
stubborn sameness -- not today. You'd rather be bowling and you hate
bowling. Almost literally you feel hands, tentacles, clutching and tugging
you away from the gym. You wriggle and writhe... toward the gym, in the
exit, out the entrance. You squirm and struggle. You're ready to submit.
Don't you dare, not even! Whatta ya think this is, pre-school and
lollipops? You think you can go home 'cuz you don't wanna play muscles
today?
Stand strong. Push that iron. Lift that steel. Count those reps... and do
two more. And you wonder why your muscles don't grow. "I don't want to go
to the gym today and lift those heavy weights, Ma." Stay home today and
tomorrow never comes... just another day. You call it freedom to do as you
please. I call it copping out. A spade is a spade, Adelaide.
And then there are the times you crawl to the gym in a cold sweat,
temperatures in triple digits and you've got the shakes. "No power on
earth can keep me from my workout, man... cough, cough... I just gotta
get my hands on the iron. It's, like, my best friend... gag, snort,
sniffle." Train today and everybody in the gym gets sick and you die
tomorrow at dawn. Don't run your body down, man. Go home, feed it chicken
soup, stay warm and -- special concession -- watch the tube without guilt.
You can't hustle nature. She's lovable, but she's stubborn.
Wait a minute. I almost forgot about the fanatic, as if that were at all
possible. A large number of bodybuilders are authentic fanatics, which
drives their non-bodybuilding friends nuts. Is that all you think about:
lift weights, eat protein, train like animal, get huge, milk cartons, get
ripped, Bomber Blend, bench presses, deadlifts, squats and your one-rep
max? Get a life, gorgeous. You ain't gonna be Governor or marry the
prettiest and brightest girl on the farm if all you can do is stack
plates, count reps and eat eggs. Get a job, read something besides Flex,
watch something besides Pumping Iron, have some pizza and beer, resist
shaving your body for a week, and, no, I will not put oil on your back; we
don't want to see your latest posing routine, and the theme from 2001 is
not appropriate background music for your mental or physical development.
You're going to overtrain, short circuit your central nervous system, go
into catabolism and implode. You'll wake up one day and refuse to go to
the gym ever again the rest of your life. Iron will become your enemy.
You'll grow hairy and get fat. What then? They'll kick sand in your face.
How about the guy and gal who never miss a workout, yet never quite work
out? They arrive on time and leave on time, but nothing worth remembering
happens in between. They stretch, roll around on a floor mat, mount the
stationary bike, do some curls and presses with a pair of nifty chrome
weights, sip from their official ESPN water bottle and unfold and refold
their authentic Nike sweat towel. At the first sign of perspiration,
however, they slow down, cool off and shower. Pain and strain along with
gain go mainly down the drain.
Health is wealth and organic vegetables keep them slim and regular. "We
have boundless energy," they say. How would they know? They wouldn't
recognize the stuff if they tripped over it. They're exhausting.
There are basic rules we discover when commonsense is allowed to accompany
us along life's merry flight. Keep 'er steady as she goes, bombers. Use
the tailwinds, butt the headwinds and never let 'er stall. Depend on
steady cruising for most of your journey, soar when you're inspired and
glide when you must. Autopilot is for airheads -- You want to get where
you're going and be there along the way. If you're prone to air sickness,
stay focused; closely attend your mighty pursuit, appreciate its
fascinating actions, welcome the benefits and anticipate the rewards. How
many people do you know who can fly? There are so few of us with wings.
Here's a plan for the sufficiently initiated, slightly committed, yet very
willing man or woman, guy or gal, lady or gentleman, teen or kid... with
guts.
Walk n' jog a mile and do 50 crunches and 50 leg raises, three alternate
days a week. On the remaining three or four days go to the gym and do four
basic exercises that complement each other, three or four sets of eight to
ten repetitions of each exercise. Pretend a secret admirer is watching you
and you want to impress him or her with your strength of body and mind. In
other words, do your best.
Eat and sleep smartly. Eat more protein, less sugar and eat more
regularly. Sleep like a child, innocent and carefree. Train like an animal
of choice each workout: rabbit, grizzly bear, lion, swamp turtle, moose,
spotted gazelle, short-haired anteater or Secaucus swine.
Day 1)
~bench
~incline dumbbell press
~widegrip pulldown
~stiffarm pullover
Day 2)
~leg ext
~leg curl
~leg press
~calf raise
Day 3)
~barbell curl
~dumbbell incline curl
~lying triceps extension
~pulley pushdown
Day 4)
~deadlift
~dumbbell clean and press
~closegrip (under grip) pulldown
~machine dips
Too simple? Good. That's the way it should be. We think complex is better,
but it ain't. You want to fortify the mix, add home-grown confidence,
regularity and plain hard work -- a concoction more powerful than jet
fuel.
Zoom, zoom... DD
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2005/06/18, 09:57 AM
A Dream Deferred
Langston Hughes
What happens to a dream deferred?
Does it dry up
Like a raisin in the sun?
Or fester like a sore--
And then run?
Does it stink like rotten meat?
Or crust and sugar over--
like a syrupy sweet?
Maybe it just sags
like a heavy load.
Or does it explode?
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2005/06/20, 01:49 PM
Here are some good quotes on discipline - pick one and make it your daily or weekly mantra.
David Campbell:
Discipline is remembering what you want.
Jim Rohn:
Discipline is the bridge between goals and accomplishments.
William Penn:
No man is fit to command another that cannot command himself.
Harry Emerson Fosdick D. D:
No steam or gas drives anything until it is confined. No life ever grows great until it is focused, dedicated, disciplined.
Mohandas Karamchand Gandhi:
Not to have control over the senses is like sailing in a rudderless ship, bound to break to pieces on coming in contact with the very first rock.
George Washington: Nothing is more harmful to the service, than the neglect of discipline; for that discipline, more than numbers, gives one army superiority over another.
Jim Rohn:
One discipline always leads to another discipline.
Stephen Covey:
Our ultimate freedom is the right and power to decide how anybody or anything outside ourselves will affect us.
Brian Tracy:
People create their own success by learning what they need to learn and then by practicing it until they become proficient at it.
Mahatma Gandhi:
Satisfaction lies in the effort, not the attainment. Full effort is full victory.
Ross Perot:
Something in human nature causes us to start slacking off at our moment of greatest accomplishment. As you become successful, you will need a great deal of self-discipline not to lose your sense of balance, humility and commitment.
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2005/06/23, 10:48 AM
Johann von Goethe:
Knowing is not enough; we must apply. Willing is not enough; we must do.
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2005/06/24, 07:43 AM
Exercise can make you a better worker!
Here is the article:
http://www.msnbc.msn.com/id/8160459/
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Your own mind is a sacred enclosure into which nothing harmful can enter except by your permission. - Ralph Waldo Emerson
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2005/06/25, 10:23 AM
Eight Tips for Effective Weight-Training
You don't have to be a bodybuilder to experience the benefits of weight training. By lifting weights for a mere 10 minutes a day, two to three days a week, you can increase your metabolism, improve your posture, gain strength, prevent osteoporosis, and relieve stress. Plus, muscle continues to burn calories long after you've left the gym.
Below are eight tips to help you achieve the most from your weight training session:
Every muscle has an opposing muscle - make sure you work both to insure a balanced tone.
Try not to lock your joints or overextend the muscles. If using free weights, remember to protect your back by bending your knees.
Challenge your muscles by trying different weight training exercises from time to time.
Adopt a slow and steady pace - it's not a race.
If you don't feel it, you're not working hard enough. Try lifting heavier weights or performing more repetitions.
Both quantity and quality matter. Do at least 8 to 15 repetitions of each move.
Before you try any gym equipment, ask someone to show you how to use it. Most gym-related injuries stem from improper equipment use.
A little is better than nothing. Do what you can at first, and then work up to more.
(South beach diet newsletter)
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2005/06/27, 11:27 AM
My daughter's best friend's father shot himself in the head last night.
In the aftermath, we are left to contemplate why and how one can get so far down that death seems the only way out.
Vow to make your life worthwhile, vow to honor yourself, vow to reach out for a hand instead of drowning alone.
When I am running on the cross-trainer today, I am running for all of those people who can't. I am running away from the depression that, but for the grace of god and the support of my family, threatens to take me down that dark path. I am running towards life, towards health, towards a love of myself.
Look to your future and see the reasons to continue.
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It\'s easier to go down a hill than up it but the view is much better at the top.
-Henry Ward Beecher
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2005/06/28, 10:56 AM
The Fit Doc's secrets (Dewayde Perry, M.D. is a competitive natural bodybuilder, his column appears in the Beverly Int'l Mag BodyMuscle)
Q: I've watched your bodybuilding career (online) after I saw your first article in the No Nonsense Newsletter. I know you've been bodybuilding since 1995. You keep improving every year (even ten years later).What's your secret?
FD: I have no secrets, but I believe the following four factors have been instrumental in my improvement.
Discipline: a system of self-control that promotes orderly conduct and efficiency. Discipline applies to every aspect of my training, nutrition, and supplementation.
Persistence: I not only look at bodybuilding for the competitive outlet it provides me, but also for the promotion of lifelong healthy mind and body. Develop short and long-term goals and persist in meeting each of them.
Consistency:When it's time to train, I will train to the best of my ability.When it's time to eat, I will eat foods that will enable me to meet my bodybuilding goals. When it's time to recover, i will rest and grow. Consistency is having the discipline to do what is required each day, each week, and each year.
Knowledge: Strive to learn as much about your body as possible. From anatomy and physiology to biochemistry and nutrition. New information regarding every aspect of strength training is discovered at an astounding rate. Try to learn and incorporate as much new information as possible into your program. continually search for new and better methods to meet your fitness goals.
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2005/06/29, 09:07 AM
Arise, awake, stop not till the goal is reached.
-- Swami Vivekananda --
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2005/07/08, 02:49 PM
Operation Motivation: 6 Tips to Get Movin'!
by CJ Lockman Hall, M.A.
Having one of those days? You know, the couch looks more attractive than your workout clothes and, try as you might, you can't think of one good reason to sweat? Time for "Operation Motivation." Use these 6 tips to get movin'!
1) Do the Quick Change
When you find yourself waffling between working out and doing one of the hundred other things on your to-do list, do a "quick change." Immediately put on your exercise clothes. Taking that first step will go a long way toward getting you out the door.
2) Get on the Airwaves
Call a friend or teammate and tell them that you're struggling to get moving. Ask them to meet you for a workout. If they can't, at least they can motivate you! And, since you'll have made public your plans to exercise, you will likely follow through. You can also set up "workout dates" with friends in advance. If you know they're going to be there, chances are you'll hold up your end of the deal!
3) Treat Your Mind and Body
Your mind is fatigued from thinking. Your body is fatigued from sitting, or running after your kids. What you need is some time to yourself in the form of a good workout. Maybe you crave the rhythmic pavement pounding of a good run, or you yearn for the quietness of yoga. Whatever your mind and body need, move those muscles! Pump fresh air into your body! Glow with sweat! After your workout, you'll have much more energy and enthusiasm to attack your to-do list and you'll have done something nice for yourself.
4) One is Infinitely More Than None
Only have 15 minutes? Or you don't feel like doing your entire workout? Don't fall prey to the all-or-nothing syndrome: one mile is better than zero; ten minutes are a lot more than none. Once you start, you'll feel so good that you'll want to continue and you'll be glad that you did.
5) Add a Little Spice
Not excited at the prospect of your usual workout? Do your regular route or routine backwards. Go to a new gym, track, park, neighborhood, etc. Try a new class, or meet with a new workout partner. Put fun shoelaces in your sneakers. Break out of your routine add a little spice!
6) Start at the End
Picture how good you will feel when you complete your workout, and then go out and make it happen. It'll be the best thing you've done all day.
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© CJ Lockman Hall, M.A. Reprinted with permission
About the author: CJ Lockman Hall, M.A. is a motivational speaker, sports consultant, freelance writer, and devoted amateur athlete. Visit
Mind and Sport for more terrific information on a positive sport performance and the joy of sports.
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2005/08/21, 11:14 AM
Well, it has been a while - anyone need some motivation?
Your mind, what you put into it, how you use it, what you allow it to believe about yourself can make you or break you.
Start retraining your mind by purposefully being a polly-anna for a whole day. Think hopefully about everything that happens for a whole day. look for the silver-linings, the bright sides, the good in everything that happens for one whole day.
If you find your mind sneaking into negative thoughts, snap it back with a forceful, positive statement that contradicts the negative thought.
This change in attitude can make a big difference in reaching your goals!
Cultivate positivity!
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Nurture your mind with great thoughts, for you will never go any higher than you think.
Benjamin Disraeli
There is no use whatever trying to help people who do not help themselves. You cannot push anyone up a ladder unless he be willing to climb himself.
Andrew Carnegie
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2005/08/22, 06:05 PM
Don't allow yourself to sit and come up with reasons not to do your daily workout. Lace up your shoes and get out the door before you have the chance to talk yourself out of it!
If you are a morning exerciser - put your workout clothes on top of your dresser the night before so you see them first thing. If you train after work, bring your gym clothes into work with you and make it a habit to change clothes before you leave work. Once you are dressed, you may as well go to the gym...
Always keep an 'emergency' bag in the trunk with a set of gym clothes and tennis shoes in it, as well as a shaker and some protein powder.
If you are stressed and time-crunched, go for a ten or fifteen minute walk, at least you will boost your metabolism and relieve stress.
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Nurture your mind with great thoughts, for you will never go any higher than you think.
Benjamin Disraeli
There is no use whatever trying to help people who do not help themselves. You cannot push anyone up a ladder unless he be willing to climb himself.
Andrew Carnegie
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2005/08/23, 09:00 AM
Kelly Ryan's Tips to Stay on Track
1) Look at every meal and workout as a business plan to great health.
2)Set new goals every day. (10 minutes more on the elliptical, only two teaspoons of sugar a day.)
3) Use pyramid training to stay mentally focused and physically challenged.
4) Alternate between free weights and machines each week.
5) Think of an intense workout as a great way to burn off calories.
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2005/08/25, 08:37 AM
Experience the Perfect Workout
Here are a few simple things you should do before, during, and after each session that will boost its effects:
1) have a workout goal. Knowing your physical or mental goal for each workout before you begin sets in motion the desired results almost immediately.
2) Eat the right foods beforehand. What you eat before you exercise has a large impact on how well your body and mind will perform during the session. Eat predominantly quality fat and proteins before and carbos and sugars after. A peanut butter sandwich an hour before a workout is perfect, because it will sustain you physically and mentally.
3) warm up longer. Be sure to give at least ten minutes to easing into your workout. this prevents injury, increases performance, and literally makes the workout feel easier.
4)Focus on your breathing and technique. This is the best way to keep your focus sharp and your performance up. the world's best athletes concentrate almost exclusively on these two elements during training and racing, and for good reason. Keep your breathing deep and rythmical and maintain good technique. the quality of your workouts will soar.
5)Monitor your intensity.Somepeople have little idea how hard to go during a workout. The only way to accurately gauge ytour intensity is to use a heart rate monitor (or use Rate of Perceived exertion...)
6) Stay hydrated and well-fueled. dehydration is insidious. Just a 2 percent decrease in your body's water levels can lead to a 10 perceny decline in performance.drink one standard water bottle and consume 40-60g carbohydrate per hour during exercise. you'll work out better and recover more quickly.
7) Warm down for 5 minutes. A cool-down will 'flush' your muscles of the waste products that build up in your body during exercise. this will help you recover and make your next session easier.
8) eat immediately afterward to maximize recovery. Your body is most receptive to nutrients directly after a workout. Eat something substantial afetr tough exercise.
Paraphrased from "The Portable Personal Trainer" by Eric Harr.
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2005/08/26, 07:40 AM
Twenty years from now you will be more disappointed by the things you didn't do than the ones you did. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore! Dream!
- Mark Twain
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2005/08/26, 12:16 PM
NICE ONE AMY!
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Bettia.... You will only be remembered for the things that you finish, not the things that you start!
ravenbeauty@freetrainers.com
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2005/08/27, 07:10 PM
Thanks, rb. Nice to know someone is reading this post:)
Now... today's motivation...
When you feel dragged out, beat down, sore and tired, give yourself a little rest and pampering - then get back to the gym the following dau, refreshed and ready to kick a**!
(don't do this too often, mind you:))
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Nurture your mind with great thoughts, for you will never go any higher than you think.
Benjamin Disraeli
There is no use whatever trying to help people who do not help themselves. You cannot push anyone up a ladder unless he be willing to climb himself.
Andrew Carnegie
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2005/08/28, 11:16 AM
What gets you all fired up? What makes you feel like you can take on the world? You need to find that driving force and use it for motivation.
One thing that gets me fired up is planning the meals and workouts for the upcoming week - it is such a good feeling to be in control of my life!
This whole fitness/healthy lifestyle thing is about making choices. When you simplify it, it comes down to one fact. You are in control of your decisions.
repeat that to yourself. i make my own decisions.
Repeat that when you feel stressed out and maybe want to binge "I make my own decisions".
Give yourself the power over your destiny. take responsibility for your actions.
Get up off your a** and realize - you make your own decisions.
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Nurture your mind with great thoughts, for you will never go any higher than you think.
Benjamin Disraeli
There is no use whatever trying to help people who do not help themselves. You cannot push anyone up a ladder unless he be willing to climb himself.
Andrew Carnegie
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2005/08/30, 10:36 AM
well, at the ammusement park all day yesterday - what a blast! but not as great as i could have felt, I felt a little blobby and out-of-shape around all the tiny teen girls and muscley teen boys.....
Got home and got all motivated with a new personal goal - to be totally ripped at this time next year and go to the amusement park in a little top and shorts!!!
sat down and planned out the goals, broke them down into weekly/daily goals and figured out what I need to do each week/day to hit those goals!
Pick an event - MAKE IT AS SIGNIFICANT IN YOUR MIND AS YOU CAN AND PLAN!
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Nurture your mind with great thoughts, for you will never go any higher than you think.
Benjamin Disraeli
There is no use whatever trying to help people who do not help themselves. You cannot push anyone up a ladder unless he be willing to climb himself.
Andrew Carnegie
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2005/08/31, 02:21 AM
Yeah!! That's the way tp motivate Amy, we'll show those little teeny boppers!!! :)
My event chosen will be the 2006 STP (Seattle to Portland cycling race) 2 days, 200 miles baby!
I am there!
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Bettia.... You will only be remembered for the things that you finish, not the things that you start!
ravenbeauty@freetrainers.com
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2006/01/28, 09:54 AM
The secret to productive goal setting is in establishing clearly defined goals, writing them down and then focusing on them several times a day with words, pictures and emotions as if we've already achieved them
- Denis Waitley
Get focused and go for it!!!
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Dont spend your precious time asking \"Why isnt the world a better place?\" It will only be time wasted. The question to ask is \"How can I make it better?\" To that there is an answer.
- Leo Buscaglia
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2006/01/29, 11:58 AM
Today's babble -
On 'learning experiences' instead of failures :
When you find you have gone backwards a few steps, it is time to evaluate why instead of berating yourself for allowing it to happen. What happened? What would you tell a friend if they had the same set-back? How can you plan to get around the situation that triggered the set-back?
Put it in a positive light and use it, or it has been for nothing.
It isn't you, as a person, who has failed, it is your method that needs a little fine-tuning.
Get back up, brush off your knees and hands and start walking towards the goal again.
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Dont spend your precious time asking \"Why isnt the world a better place?\" It will only be time wasted. The question to ask is \"How can I make it better?\" To that there is an answer.
- Leo Buscaglia
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2006/01/30, 08:53 AM
If you want to get somewhere you have to know where you want to go and how to get there. Then never, never, never give up.
Norman Vincent Peale
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Dont spend your precious time asking \"Why isnt the world a better place?\" It will only be time wasted. The question to ask is \"How can I make it better?\" To that there is an answer.
- Leo Buscaglia
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2006/01/31, 08:15 AM
If you will call your troubles experiences, and remember that every experience develops some latent force within you, you will grow vigorous and happy, however adverse your circumstances may seem to be.
- James Russell Miller
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In truth, people can generally make time for what they choose to do; it is not really the time but the will that is lacking.
- Sir John Lubbock
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2006/02/01, 08:45 AM
It is February 1st!!!
Where are you in relation to your new year's goals?
At the beginning of each month, it is a good time to check your goals, check your progress and re-focus your efforts!!
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In truth, people can generally make time for what they choose to do; it is not really the time but the will that is lacking.
- Sir John Lubbock
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2006/02/02, 08:53 AM
hey!!! If you have stayed motivated since new year's and your goal is weight loss, you should be down a few pounds by now!!!
That is motivation right there!
I got on the ascale with trepidation this morning (last weekend was not the best) and found that I am down 9, almost 10, pounds! Wow!
I was really happy while I made my omelet this morning and i look forward to my weight training today!!!!
Go out today and find some results! Results come in more ways than just pounds lost!
Are your energy levels better? Are you lifting the kids or groceries with more ease than before? Are you in a better mood because you are feeling better about yourself? have you overcome some previous obstacles and found new, creative ways to deal with things that would have gotten you off-track in previous efforts?
All results!!!!!!
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In truth, people can generally make time for what they choose to do; it is not really the time but the will that is lacking.
- Sir John Lubbock
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2006/02/03, 07:55 AM
Happiness depends upon ourselves.
- Aristotle
Choose happiness, choose priorities that jibe with your inner beliefs and goals, choose food that helps you instead of hurting you, choose to look at the good side, the bright side.
One of the things I love about working out is the mental clarity it brings me. My best thinking is done on the treadmill or elliptical. All that oxygen going to my brain, all my blood rushing through my body is very stimulating for my creativity.
When you have a challenge that you feel stumped by, hop on some equipment or go for a fast walk and meditate on the problem - I bet a solution will come to you!
Have a great day1:)
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In truth, people can generally make time for what they choose to do; it is not really the time but the will that is lacking.
- Sir John Lubbock
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