Daily Ramblings – Motivation Monday

Tags

Goals, Perseverance, problem-solving, Problems, Weight Loss

“Problems are not stop signs, they are guidelines.” – Robert H. Schuller

Read more at https://www.brainyquote.com/quotes/robert_h_schuller_107067?src=t_motivational

I’m still tracking my weight loss. Today’s weigh-in: 217lbs. One more pound. Steady and slow, but steady.

Today’s exercise routine was a Back and Bicep workout, coupled with 26 minutes of Cardio. I’m eating 5-6 meals a day but focusing on minimal carb intake (between 20 and 50 grams). I’ve discovered over the last year that I lose weight when I can keep the carbs low.

We are all unique. What works for me, may not work for you. What works for your brother or sister, may not work for you. It’s taken me a while to understand this concept, but it does apply to the types of foods you can eat and tolerate, the type of exercise your body responds to, the amount of sleep you need, and even the types of supplements that work or do not work.

I used to spend a lot of money on supplements. Now, I stick with just a pre- and -intra-workout powder. My body doesn’t like whey protein but loves meat. I can eat as much as I want and my body grinds through it. I recommend two different brands for pre-workouts that have proven to be effective—JYM Supplements and Kaged Muscle. I’m using Kaged Muscle’s pre- and intra-workout (named Prekaged and Inkaged appropriately). You can find these and other supplements on bodybuilding.com.

I’ll be candid with you. There are some days that I absolutely dread going to the gym. Today was one of those days. The caffeine and other ingredients in my pre-workout provide me with a nice boost and helps me get through days like today. Once I’m in the gym, I’m fine, but getting there is sometimes a challenge—this is when the pre-workouts really help me.

When we are pursuing goals, mistakes will be made, doubts will arise, and our motivation will be tested. These problems are all nudges to adjust our plans or reset milestones. When we pursue a goal, we are traveling over untraveled territory. Just like the settlers of the American West, we too will face challenges we are not prepared for. Like Schuller suggests, we adjust. We change gears. We pick a new route. We do not quit, we reformulate.

My road to weight loss will continue until I’ve gotten off the fat I want to get off. It will not stop. It will not cease. I will persevere.

Keep these things in mind as you pursue your goals of writing a book, creating a business, learning a new language or skill. You will run into problems—it is inevitable. Just remember: problems guide us, they identify something we didn’t think about when we first laid our plans. Keep going, keep adjusting, keep moving—you will get where you want to go—just don’t quit.

Until next time…

Dave

Advertisements

Daily Ramblings – Spiritual Saturday

Tags

Achievement, decisions, Goals, Planning, SMART acronym

“The way to work with Divine Spirit in our daily decisions is to consider quite honestly: What would I really like to do?

One must put aside thoughts of asceticism, thinking that God loves us more if we are poor. A business decision must be made using all input that’s available. What’s good for me, my family? It must allow one to grow.

Any decision is not without setbacks, for that’s the nature of life. What sets you apart is that you give it your best effort and more, staying open to the subtle nudges of Divine Spirit.”

—Harold Klemp The Language of Soul

When was the last time you gave some thought to your life? What are you doing? Where are you going? What goals you have set for yourself? I found this to be the most difficult thing to do—to really understand what I wanted in life and where I wanted to go.

It really comes down to deciding. Decisions commit us to something. They say, “I’m going this way or that.” Sometimes it is easy to second-guess ourselves into believing that we may have decided too quickly, but we must realize we have the flexibility to change our minds. The key: 1) decide and 2) stick with it for a bit to really determine if it is something you want to do. More importantly, is it something you are willing to pay the price for (sacrifice, money, time, etc.).

Once you make your decision, you’ll find that tackling the task at hand will be easier. You won’t have to think about what you are doing, because you’ve decided. The focus this brings is liberating.

With focus, you’ll also gain access to little insights that will help you pursue your goal more efficiently. Make sure you write down any ideas that come through, particularly if you’ve hit a roadblock. This happens from time-to-time as we pursue something new. Expect it.

Steps:

• Decide which goals you want to pursue
• Make the best plan you can with the information and skillset you have
• Execute, adjusting your plan and resources as you go
• Mission accomplished, next…😊

These steps will help you accomplish anything you set your mind to. You’re probably saying to yourself, “Well, this is fine, Dave. What about multiple goals?”

The same steps apply, but you will have to allocate enough time to planning for each goal and executing toward each goal as you see fit. I would recommend picking the highest, most important goal you have and moving forward on that first. Once you have gained some traction, feel free to add more goals into the mix. One warning: Do not overwhelm yourself by pursuing too many goals at the same time or at least pick goals that contribute to one another.

Here are some examples:

Pursue a writing career (writing books), blogging, and freelance writing (all three goals align with another around the skill of writing).

Lose weight, get in shape, and eat right. Again, you can see the alignment between all these goals.

Each goal must be what is called S.M.A.R.T. https://en.wikipedia.org/wiki/SMART_criteria

• S – Specific
• M – Measurable
• A – Assignable
• R – Realistic
• T – Time-related

Example Goal:

S – grow to 500 followers on Daily Ramblings by year’s end (2018)

M – 500 followers on WordPress.com

A – not applicable in this case

R – Yes, it is a realistic goal.

T – Yes, the time for achieving this goal is the end of 2018.

Well, that’s it for today folks. I hope you learned something and decide to pursue a goal you’ve been putting off.

Until next time…

Dave

 

Daily Ramblings – Wisdom Wednesday

Tags

Achievement, Character, Dreams, failing, Goals, Your "why"

“Our character is what we do when we think no one is looking.” – H. Jackson Brown, Jr.

Read more at https://www.brainyquote.com/quotes/h_jackson_brown_jr_101336?src=t_wisdom

This is such a great quote. I think we can all admit we have done things that we might not be too proud of when we think no one is looking. Aren’t all the great quotes the ones that demand a little more from us?

Character, like our minds and bodies, is a product of our experiences, decisions, and actions. What you are today is the resulting combination of these things. If you want to look at where people have the most difficulty in character development, look no further than online marketing ads.

Ads with the new magic weight-loss pill, the pill that will help you perform sexually, the pill that will add 20 pounds to your biceps and all the rest. Applications that will help you invest better, live longer, be happier.

Why do you think New Year’s Eve resolutions fail? The things we want are hard to achieve. They require us to be disciplined. They require us to stretch beyond our current capabilities. More importantly, they require us to commit, even when no one else is looking.

A buddy of mine approached me about exercise and losing weight a while back. Like most, he jumped right in with both feet. Then, after a week, he admitted he stopped exercising. He also admitted that he had 4 pizzas, two boxes of Cheese-Its, two bags of potato chips, and a family-sized bag of Fritos—in one weekend!

This is why you can only provide advice to people when they ask and let them do with the advice what they will. This is why you can’t compel anyone to do what they should want to do themselves. This is also why, YOU NEED TO UNDERSTAND THE “WHY” behind your motivation to do something, whether it is to lose weight, exercise, eat right, meditate, write, or whatever.

I don’t care what goal you set for yourself. You will have a real challenge getting to the finish line if you do not know you’re own personal “why”. The “why” cannot come from outside of you. The goal must be yours and yours alone and you have to know why you want it.

I worked out with my brother for a few months a few years ago. The same result. He wanted to feel better, get into better shape, but he did not want to pay the price as badly as I did. He is eating better and avoiding foods his body knows aren’t good for him, but his exercise routine is drastically different than mine. That’s ok. He found the sweet spot for his personal exercise plan. The key is this exercise plan works for him and satisfies his “why”. His “why” was to just feel better and it is working.

If you really understand your “why” and you’re not lying to yourself, you will achieve anything you want. You’ll be willing to pay the price. Your “why” will be stronger than any price you have to pay. You will succeed. You won’t cheat on your diet, you won’t eat foods that are unhealthy or off your diet plan, you’ll do the exercise deliberately, and you won’t miss exercise days. You will be true to yourself because you have a compelling reason to do the work.

If you don’t have a “why” for a goal you are pursuing, put it aside for a while. Don’t torture yourself. Admit that you are not willing to pay the price it requires and feel good about that decision. You can always pursue it later. It is better to do this than attempt to do something you are not truly motivated to do. You’ll feel bad when you fail, you’ll beat yourself up, and you will still fail to accomplish what you set out to do. Leave it alone. If it’s important to you, you’ll discover your “why” and execute. If you don’t, that’s ok. Pursue another goal—a goal you really have a drive and the ability to complete. You’ll feel great and may be in a position to return to a previous “dream” and make it a reality.

I wish all of you the very best in achieving your dreams, whatever they may be.

Until next time…

Dave

Daily Ramblings – Motivation Monday

Tags

Goals, Mental, Physical, Social, Spiritual, Systems and rituals, Your "why"

“Infuse your life with action. Don’t wait for it to happen. Make it happen. Make your own future. Make your own hope. Make your own love. And whatever your beliefs, honor your creator, not by passively waiting for grace to come down from upon high, but by doing what you can to make grace happen… yourself, right now, right down here on Earth.” – Bradley Whitford

I’m going to give you some “inside information” about how I tailor my life. From all of the readings I have done, I believe there are four areas of life: Physical, Mental, Spiritual, and Social. Going forward I’ll be discussing my efforts in each of these areas, along with my goals. Then you can keep me honest!

Before getting into that (below), I’d like to say that you will only get the things you want in your life by going after them in a thoughtful and systematic way. ACT! You won’t get anything if you sit on your duff and dream about it. You have to get up, get moving, and do something! Before you commence work in any area, however, really understand why YOU want to do it. Never pursue a goal that someone else is doing or someone wants you to do. You pursue the goals you want to but understand why you want to achieve it. The WHY is really important. The WHY will help you pay the price your goal requires.

Physical:

My goal is to get my body fat down to 15% by year’s end.

My last weigh-in was this morning: 225 lbs.

I have a scale that I use to calculate body fat. It says: 36%

I just finished the Kris Gethin 8-week Hardcore trainer yesterday and lost 20 lbs. I weighed 245 lbs when I started and probably upward of 45% body fat.

This week will be a maintenance week to recover a bit and then it’s off to the races next week with another program. This one will be another Kris Gethin workout called 4 weeks to shred. I wanted to change up the routine a bit and this workout will do nicely.

Until I hit my target, my workouts will be concentrating on either weight loss workout routines or transformation routines.

Wish me luck!

Mental:

My goal is to finish 12 online courses by year’s end. I am at 6 so far. I finished the Udemy Non-fiction writing course last week. Still working on Public Policy and Learning How to Learn.

I also want to read 36 books this year. I’m at 17 so far.

Spiritual:

My goal here is to finish my discourse by year’s end, read my Bible daily, Meditate/Pray twice a day, and keep a dream and gratitude journal. All of this is on track so far.

I am participating in a workshop in Canada, another workshop here in Michigan in September, and already served on a panel and gave a talk at our spiritual center in February.

Social:

My goals are to build my readership to 500 by year’s end. I’m currently at 368! If you know anyone that would benefit from my blog, please send them my way!

I am also going to a comedy show with my Sister this weekend in Detroit and enjoy interacting with folks at both gyms I go to (Planet Fitness and Cutting Edge).

Well, that’s my week folks! I hope you have a terrific week!

Until next time…

Dave

 

 

Daily Ramblings – Wisdom Wednesday – Self-Discipline

Tags

Accountability, Achievement, Goals, Self-discipline, What is your "why"?

“The further you go in the spiritual life, the greater becomes the responsibility. And the greater the responsibilities become, the greater becomes the need for self-discipline.” —Harold Klemp The Language of Soul

When you examine your life, you find that most of your challenges and problems have arisen from a lack of self-discipline. Self-discipline is simply doing the things that need to be done, regardless of how tired or unmotivated you are. Self-discipline like many things in life evolves over time. As we evolve our expectations and goals also change.

These changes require more self-discipline than we needed previously. This process is almost like a spiral. Once we reach the very top of a spiral, our view of the world changes, we realize we can do more than we did before, and we commence pushing for the next plateau. I have always felt a shift within myself when this occurs. These shifts are like little internal nudges that push you on to do more with your life.

Over the years the gym has become my haven. I consider exercise and proper nutrition and supplementation more of a norm now than I did previously. When I’m in the gym I feel exhilarated, accomplished, and even a little special. I feel special because so many lack the discipline it takes to continuously push themselves to great heights of fitness and health.

Self-discipline is interesting because it tends to “bleed over” into other things. Those of you who have experienced this know what I’m talking about. Once you attain a certain level of self-discipline it tends to grow. You find it easier to do things you disliked in the past. You find yourself anxious to tackle the next challenge. You gain a little self-confidence in yourself because you realize that you can handle more than before because the self-discipline you have developed has demonstrated that what you need to do will be completed.

I think the key to all of this is understanding your “why”. We all do things that are good and bad for us. When you really analyze why you do what you do, you’ll see the “why” everywhere. It is easy to do things we want to accomplish when there is a big, fat “why” behind the activity. I interact with quite a few of my friends in this regard. One of these friends asked me to help him out with his fitness routine. The very first thing we discovered was his inability to stick to his routine. He was always “outthinking” himself, coming up with every excuse in the book as to why he couldn’t exercise today.

I think this is about anything we set as a goal or New Year’s resolution. We start out strong, but then realize that we just don’t have the discipline or drive to keep it going. I think this is because many are doing things or pursuing things because of what the “other guy or gal” is doing. Or perhaps they are doing something because someone outside is telling them to. Neither one of these solutions is effective.

You must set goals for yourself that really align with your “why”. What is it? Is exercise something you want in your life, for the rest of your life or are you just trying to cut some pounds only to gain them back again. Fitness is one of those things that is really an all or nothing venture. If you want to change your diet, your exercise regimen, your sleep schedule, etc., you must really want it. Your “why” must be stronger than your excuses.

This discipline follows you everywhere. If you want to learn how to do something new, you have to pay the price. You have to read the books, do the tutorials, interact with people who are already doing what you want to do and find out what they do. Self-discipline is about taking care of your responsibilities. If you want to live a long-term, quality life, you need to begin doing things that will help you continue to improve or at least sustain the health you have. Do you really want your body to degrade so much that you need to be helped out of a chair or walk around with an oxygen tank in tow?

Sadly, a lot of my relatives, who are all in their 70’s has succumbed to their age much faster than they should have. Their minds have slipped, their bodies are brittle, their eyesight and hearing are failing, and the flexibility of their youth is long gone. Today, there are folks who are at this age competing in bodybuilding competitions, marathons, even triathlons. That’s who I want to be when I’m 70. Do you?

Until next time…

Dave

Daily Ramblings – Wednesday Wisdom – You Must Pay the Price

Tags

Accomplishment, Discipline, Goals, Paying the price, Self-delusion, Success

“Discipline is the bridge between goals and accomplishment.” – Jim Rohn

Dictionary.com defines discipline as an activity, exercise, or a regimen that develops or improves a skill. But I think it is so much more than this. Discipline is about doing what is necessary or needed, regardless of whether a person likes doing what is necessary or not. I think this definition is much more accurate.

Discipline is nothing more than the price that must be paid to attain something. Nothing in this world is free. Unfortunately, there are a lot of people that believe they can “cheat” the system. Lie to a customer, lie to your wife or partner, lie to yourself. Of these three, the most insidious of these lies is oneself.

Lying to yourself will bring you a lot of pain and suffering. You will succeed at everything in your mind, but in reality, fail in everything. What satisfaction is there in achieving something that is easy to attain? Nothing. There is no victory when there is no challenge, no risk, and no possibility of failure. The victory in these circumstances is empty–meaningless.

When we embark on working toward a goal or establishing a new habit we have to make a decision. Do I want to pay that price? If you are comfortable with doing that, then go for it. If you are not willing to pay the price your goal or new habit requires, drop it and do something else. If you are not willing to pay the price you will NEVER attain the goal or establish the habit you are shooting for. There are no shortcuts to meaning.

I like using exercise as a metaphor to explain myself. Exercise is the one area you cannot cheat. The gym, the equipment, and the weights do not lie. You can either curl a 25lb dumbbell or you cannot. You can run on the treadmill at 10 miles an hour or you cannot. You can squat 200lbs or you cannot. The gym will not let you cheat, nor will the scale when you weigh yourself.

If you want to lose weight, it’s simple. Eat less of what you are currently eating and eat nutritious and dense foods that are NOT processed. I don’t care what label you find on that cereal box or dinner. I don’t care if the meal is labeled low-fat, low-carb, or organic. Processed food is processed food. It is horrible for you. It will put chemicals into your body you can’t even pronounce and labeling today is such that most companies aren’t even truthful about what they are putting in your meals. That is one price you must pay. Eat healthy food. In other words, food that is not in a box.

If you want to be healthy, drink water, eat unprocessed foods, take your vitamins and other supplements, get enough sleep, and make sure you align your diet with the appropriate protein, carbohydrate, and fat levels. Is it easy to measure out your food? No. But it’s another price you must pay on the road to health.

Do you drink? Do you do drugs? Do you smoke? Again, all this needs to go away. You won’t be healthy doing any of these things. Your body will take it and one day you’ll wake up with heart disease, cancer, or maybe even a stroke. You drop these things and your road to health and weight loss are yours.

You want to make gains in the gym, track what you do. If you do not document what you are doing you have no idea where you are and where to push to. It’s like traveling in a foreign land without a map. You will not gain as much as you would have had you documented what you did.

These are just some of the prices a healthy body and decent weight cost. Are you willing to pay this price? If so, bravo. If not, do something else and save your time.

This may be harsh, but it is the reality of the situation. If you want something, look at what other people have done to achieve it. Follow in their footsteps. They have shown you how to do it, how much it costs in coin, sweat, and tears. You have all the information you need. Then it’s up to you. Do you really want to pay that price? If so, it’s yours. If not, don’t lie to yourself. You won’t achieve the same results. Find something else to pursue.

Discipline is truly the bridge between goals and accomplishment.

Until next time…

Dave

Daily Ramblings – Daily Quote – A Goal Driven Life.

Tags

Divine Spirit, Executing, Goals, Goals are yours, Goals require choices and focus, Goals stretch us, Planning

Today’s Quote:

“The trouble with not having a goal is that you can spend your life running up and down the field and never score.” – Bill Copeland

Goals are critical to our lives because they focus us on certain things that we want. I can’t imagine living a life without pursuing something. Without a goal life just goes on and passes you by. Why would anyone want to live like this?

We dream, we put a plan in place to achieve that dream, we succeed, and we stretch again to a new dream. Goal setting, planning, and striving to achieve our goals is one of the greatest things we can do with our time.

Goals are personal. They’re yours. Don’t let others create goals for you. You won’t be motivated to complete someone else’s goals. You will only be committed and driven to perform the goals you set for yourself. These goals will drive you daily to achieve them.

I read something today that clarified something for me. The concept is called connecting diamonds. Connecting diamonds is realizing that when we set a goal, we know what the achievement of the goal looks like. We also know where we are. This is a starting point. The challenges arise when we try to move from the first diamond to the last one.

I’m a firm believer in Divine Spirit and the ability it has to step in and help us. Divine spirit is what helps us move from the beginning of a goal and help us get to the end state. Keep looking for the divine spirit in your life. It provides insights about where you should go, what you should do, and what steps to take as you progress toward your goals. If you pay attention, you’ll begin to see all of the opportunities and information placed at your feet. The challenge most of us have with this concept is that sometimes the directions we are nudged to take don’t make any sense. Why should they? Have faith, follow these nudges and see where they take you. I think you’ll be surprised.

After you recognize divine spirit working in your life, you’ll begin depending on it, because it will become a reality for you. After a while you will see divine spirit’s hand in more facets of your life, this opening of awareness will only support more improvement in every facet of your life. So, dream. Set Goals. Plan. Put in the effort to move your plan along. While you’re doing the work, keep an eye out for anything that comes to you out of the blue.

I recently had to give a public talk. I asked some pointed questions about my topic and let them go for a day or so. By the end of that week, while I was going through all of the material I gathered, I had so much information to sort through that I had more than three times the information needed to give my 15-minute speech. It was a great success. I prepared, I sought out information, and allowed the divine spirit to help me. This really works. Keep your eyes open and wait for the miracles of divine spirit to work for you in your life.

Until next time…

Dave

Daily Ramblings – Daily Quote – Albert Einstein

Tags

Goals, My Goals, People, Things

Today’s quote:

“If you want to live a happy life, tie it to a goal, not to people or things.” – Albert Einstein

Boy, is this on the spot. People are unpredictable, even loved ones. We all have our own preferences, pet peeves, and interests. People change. Their priorities change. Folks come into our lives and some exit our lives. The same thing with things. Material objects wear out, they lose their usefulness. Goals stretch us.

Goals are dependable. You set them. You pursue them. You accomplish them. The goal, if set right, will help you learn and improve your capability. Things won’t help you stretch. Things won’t help you grow. People are only interested in your growth when it helps them.

I know this may seem cynical, but here is a prime example. If you’ve been following my blog, you know I enjoy exercising. I am driven to go to the gym, eat right, and push myself physically. My brother is the exact opposite. He tries, but the motivation to consistently go to the gym and exercise is just not there. I love him, but he just doesn’t see the benefit of it over the long-term. I tried to get him to go to the gym with me and this lasted about a month when he fizzled out. Don’t get me wrong, his life is totally different from mine. His job requires him to travel a great deal. For instance, he is in Australia right now, doing some technology work for his employer there. This is one of many trips this year. Working out on the road is hard.

Even a loved one will be presented with different challenges even if they want to exercise. So stick with something you are in control of. Setting a goal is all you. You choose what that is. You decide when you’ve met the goal. You decide if the goal is no longer worth your time. The point I’m making here is that goals are yours, no one else’s. Depending on other people or things will typically bring about disappointment.

So set bold and tough goals. Commit to pursuing them.

Oh! Here are my goals starting today and running to January 24, 2018:

• Read 9 books
• Grow my Blog by 100 followers
• Lose 11% body fat

Habits I’m going to refine:

• Read daily
• Meditate daily
• Write daily
• Exercise daily
• Dream Journal daily
• Review of my progress weekly
• Body fat and body measurements weekly

That’s it for today!

I hope all of you achieve your goals. I wish you luck in all of your endeavors.

Until next time…

Dave

 

Daily Ramblings – Daily Quote – J.C. Penney

Tags

Achievement, Common Sense, Goals, Other's Goals, Wasting Time

Today’s Quote

“Give me a stock clerk with a goal and I’ll give you a man who will make history. Give me a man with no goals and I’ll give you a stock clerk.” – J.C. Penney

Pursuing a goal is important. Goals stretch us. Goals inspire us. Goals provide us a framework to act within to achieve something we identify with and is meaningful.

Sometimes we set goals that really aren’t that meaningful to us. I think some of this is related to pursuing something that someone else wants. This can lead to challenges because pursuing a goal typically requires some level of commitment and perseverance to achieve it.

If you have a goal and just can’t seem to get any traction, try reexamining it. You may find that it really isn’t a goal anymore. It may also be one of those goals mentioned above. It may be someone else’s goal and not really yours.

So, give yourself a break. If a goal you’ve set doesn’t really fire you up in the morning, drop it for a while. Put that on hold and pursue something else. Just take a break from that goal and concentrate on the goal or goals that are exciting to you.

Here’s a great article with other reasons to walk away from a goal by Amy Morin (2015). It doesn’t discuss my reason but provides a few more tools you can use to really understand whether you are pursuing a meaningful goal or wasting your time. Let’s face it, our values change from time to time.

Reference 

Morin, A. (2015). 5 times you should quit working on your goal and walk away. Retrieved from https://www.forbes.com/sites/amymorin/2015/10/17/5-times-you-should-quit-working-on-your-goal-and-walk-away/#4dfd6d1a48e4

Until next time…

Dave

Daily Ramblings – Daily Quote

Tags

Francis of Assisi, Goals, proficiency, Progression, tracking progress

Today’s Quote:

“Start by doing what’s necessary, then do what’s possible; and suddenly you are doing the impossible.” – Francis of Assisi

This quote speaks to our ability to naturally progress. We can progress in proficiency, we can progress spiritually, we can progress physically, etc. This progression is noticeable if we pay attention and create mechanisms by which we measure our progress.

Project and Program managers measure progress by the various milestones and tasks they need to drive their teams through to attain the result of their project or program. This could be a new computer program or a new product launch. Personally, I track two things currently. My intake of food, water, and supplements. My progress in the weight room and cardio gear, along with my progress for the transformation of my body.

Whenever you start to get yourself organized the first step is always to do what is in front of you (necessary). Once we have all the necessities taken care of, we can progress to things we have been wanting to do but didn’t have time (possible). Once all of these things have been cleared from our to-do list and emptied from our brains, we begin to get more insights into even greater things we could do in the future. We never stagnate in one place—we will always move forward or move backward.

When you accomplish things, you’ll begin wanting to accomplish more challenging things. Your confidence and creativity will improve and you’ll begin doing things you never thought were possible. This is how progression works. I liken this to working out. Today I do so much weight and repetitions for a given exercise. The next time I do that exercise I should be able to do more because the body adapts. This is the same for anything you do. The more you do, the better you get, the better you get, the more you can do.

I wish all of you a terrific Sunday and steady progress towards your goals!

Until next time…

Dave