Posts Tagged With: workout

Progress

Progress

 

Ever heard the old adage, “If it’s too easy, you’re not reading the fine print?”  Or yet a better one, “If it’s too good to be true, it often isn’t?” There’s always a catch when it comes to shortcuts, especially when it comes to dreams and big obstacles that come into our lives. We are a Burger King world where we want it our way and we want it now. But, life will remind us that it’s not always good to have things ‘our way’ and patience really is a virtue.

Right now I’m working on a couple goals, and healing from a huge obstacle that had been in my life.  I’m not making huge strides, but I am making positive progress, and that’s what matters most.  I’d love to have the speed of the rabbit, but I’m learning the steady pace of the turtle will win my race.

I write this blog, and post my posts on social media, and my smiling selfies, not so I can shout out to the world to look at me and see what I’m doing.  I write to me, and I post to me, as a way to remind myself where I am, where I’ve been, and where I’m going.  It’s so I can track my progress.  How do I know if I’m moving forward unless I have these little reminders that mark my journey?

Some think I’m being narcissistic or vain, but I really don’t give a shit what they think. The only people whose opinion truly matters know who they are in my life. They know where I’ve come from, where I want to go, and encourage me every step of the way forward toward progress.  One of the best things I’ve done for myself these past several months was to remove myself from the toxic, judgmental, self-righteous selfishness that beat me down every day. I have surrounded myself with beautiful, loving, kind, considerate, thoughtful, generous, smart, and driven people – because I needed it.  I was exhausted and broken – and even reached a low point where I just wanted to die so I wouldn’t feel pain and disappointment anymore.  I did my best, but I realized that nothing I ever did or would do was ever going to change anything. I was out of place, running the wrong race.  But, now I’m free and I am so thankful for the beautiful people that inspire me.  See, that’s the difference – I’m surround by people that motivate, encourage, and support me, human beings I’m proud to know who don’t ask anything of me, don’t use me, and don’t take advantage of me, but only ask for me to be me and to be happy.

I needed to be saved – from myself.  I needed to be free – so I could rescue myself. I had to start all over again – from the bottom, but I’m moving up – one small step, one small accomplishment, one small decision, one small action, and one small moment at a time.  I’m making progress.

 

Till next time,

~T.L. Gray

Categories: author T.L. Gray, Dream, Faith, family, Hope, Hurt, Independence, Inspirational, Instructional, Life, love, memes, Quotes, relationship, respect, Spiritual, T.L. Gray, Writing | Tags: , , , , , , , , , , , , , , , | Leave a comment

Never Quit Never Surrender

Never Surrender

 

I’d love to say that I’ve never quit anything, succeeded at everything I’ve set my mind to accomplish, but that would be a lie. I have quit. I have ran away. I’ve turned my back on a dream, on people, and even on life at times. I know how to quit. But, I also know the cost of quitting and it’s a lot more than what have cost me to dig in and keep going. I’m not just talking about the good things I’ve quit, but the bad as well.  I’ve quit smoking, I’ve quit bad relationships, and I’ve quit bad eating and exercising habits. Those choices may have been for my good, but they are under the category of quit.

So, to say “Never Quit” is to set a false expectation, a false reality, because there are times I will need to quit, there are things I will need to quit in order to succeed, in order to move forward, in order to protect and thrive. But what do I replace it with, because the sentiment is the same for those things I do want to achieve, I do want to succeed, and I want to conquer, because in order to do so I have to have this ‘never quit’ attitude or else I fail when it gets hard. Anything of value is going to get hard, guaranteed. What is the true war cry, what is the true sentiment, what truth can I grab hold of with both hands to be my strength and my shield as I go through my challenge?

Perhaps, “Never Surrender” is the better sentiment.  To surrender, means to concede, yield, capitulate, give in or give up, to relinquish control, to cease resistance to an enemy or opponent and submit to their authority.

I have goals, dreams, and objectives to complete in this life – and they’re hard. My workout this morning is hard. My job is hard. Survival is hard. Trying to maintain a healthy balance of everything is hard.  Each of those goals and objectives has an opponent, an adversary, an enemy, and I must maintain control of my objective despite those difficulties. I cannot surrender or else I will lose everything I’ve worked for so far.

I made a meme this morning that hit my soul – that gave me that little extra boost to stay faithful and strong to my dreams. It says, “If you quit now …you’ll end up right back where you first began. And when you first began, you were desperate to be right where you are now.  See how far you’ve come? Keep going. Don’t Stop. Don’t Surrender. It’s in this moment, with this decision, that will determine if you fail or succeed …until the next moment when you must face the decision all over again.”

Till next time,

~T.L. Gray

Categories: author T.L. Gray, Dream, Dreams, Faith, family, Health & Fitness, Hope, love, Musing., Quotes, relationship, respect, Spiritual, T.L. Gray, Writing | Tags: , , , , , , , , , , , , , | Leave a comment

4 For The Core

4 For The Core

With reaching the 90lb loss benchmark of my 17-month get healthy journey, it’s again time to change my routine.  I believe that’s been one of the biggest keys to my continued success.  I like routine, but routine can become uninspiring and boring, causing me to lose interest.  Being healthy and active should never become boring – much like a relationship and requires constant work.  But it’s not going to change by itself.  It will take just as much dedication and determination from you in the middle of the journey as it did at the start.  There is no end, so don’t set one.  This isn’t a temporary fix – it’s a lifestyle, something that will carry you through until the day you no longer care about your health.  This is a battle of the mind.  You have to decide that you’re going to fight it to the end, never giving up, never surrendering.  If not, you’re wasting your time.

 

Do What's Best for Yourself

 

Routine also causes your body to hit plateaus, because it gets used to the effort you’re putting into changing it.  It doesn’t want to work.  It doesn’t want to change. It doesn’t like to be pushed, denied, stretched, exhausted, or exercised, and will fight you. It would rather be pampered and lazy. However, it can come to love the benefits and rewards of a good workout.  It will walk straighter with pride and confidence as it gets healthier, stronger, and sexier.  It will reward you with a rush of endorphins and pleasure.  Greater activities become possible and making love becomes so much more fun because you’ll have more stamina, strength and sexiness.


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Speaking of sexy, and totally getting back on my initial topic of changing up my routine, I asked my good friend, Sergeant T. Emilio Solano – Army Drill Sergeant at Fort Benning to recommend a good workout to target my middle and lower body specifically.  He recommended 4 for the Core + a 1-minute plank.

 

Wow! Ouch! Umph! … Whew! These may seem like simple moves, but they’re not!!!!  Within 15-20 seconds of the first routine, my muscles began to shake from strain.  I wasn’t able to hold each position for the full minute as required, but I’ll keep it up until I can.  I made it on average about 15-30 seconds for each one.  I repeated the process twice, but I’d like to be able to hold the positions correctly for the full minute each. I broke more of a sweat with these five moves than I do when I run a mile. I now have a new goal.

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Thank you, Sergeant Solano!

 

I’ve included a video below for those of you brave enough to try this on your own.  Take control of your body. Take control of your health.  Take control of your life.  When it gets hard, tell yourself you deserve to be happy, healthy and sexy as hell.

 

 

 

http://www.armyprt.com/special_conditioning_programs/4-for-the-core.shtml 

Army Physical Readiness Training: 4 For The Core

 

The abdomen, lower spine, and pelvis comprise the trunk (core) of the body. This area must be stable so the limbs have a fixed base from which to create powerful movements. The abdominal and back muscles form a supportive ring around the spine. Soldiers are only as strong as their weakest link; so all these muscles must be trained in a manner that mimics their function. In reconditioning, 4C and HSD are performed daily before engaging in other PRT activities. During the toughening phase, 4C is performed after preparation and prior to strength and mobility activities. Four for the core may also be performed outside regular PRT sessions as   supplemental training. Do not exceed 60 seconds for each 4C exercise. The following commands are used for 4C exercises.

 

Exercises 1 and 3 (bent leg raise and back bridge):

  • Starting Position, MOVE.
  • Ready, EXERCISE.
  • Starting Position, MOVE.
  • Position of Attention, MOVE.

 

Exercises 2 and 4 (side bridge and quadraplex) are both performed on the right and left sides. The commands for execution for this exercise and changing sides are as follows:

  • Starting Position, MOVE.
  • Ready, EXERCISE.
  • Starting Position, MOVE.
  • Change Position, Ready EXERCISE.
  • Starting Position, MOVE.
  • Position of Attention, MOVE.

 

The goal is to hold each exercise position for 60 seconds. If the Soldier is unable to do this, he will follow the instructions for each exercise to momentarily change position and return to the prescribed exercise position. Detailed descriptions of each 4C exercise follows.

From: FM 7-22 October 2012    (Page last modified Feb 1, 2013)
Related links

Don’t give up.  You can do this.

Till next time,

~T.L. Gray

http://www.tlgray.blogspot.com

http://www.authortlgray.wordpress.com

https://www.facebook.com/authortlgray

 

 

Categories: Health & Fitness, Inspirational, Instructional, Musing | Tags: , , , , , , , , , | Leave a comment

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