I typically use this blog for training and inspirational posts. I’d like to shift gears for this particular entry however. Those who have followed me for any amount of time have likely seen or heard of my dogs Tank and Jayda. I have shared many of their pictures and stories on Facebook. Tank’s picture was even included in my Infinite Intensity book. Following the book’s original release in 2005, Tank became known by many as the RossTraining mascot. Dog lovers from around the world have emailed me regularly about him for many years now.

Unfortunately, as many of you know, Tank passed away earlier this week. Since his passing, I have literally received hundreds of messages from people all around the world. Based on the outpouring of kindness, I wanted to thank everyone for their encouraging words and support. As every dog lover knows, it is devastating to see one of our four legged family members pass.

For those who have asked about Tank, he was actually in good health as recent as a few weeks ago. It was my other dog Jayda who first became sick. Since she was diagnosed with lymphoma, Tank stood by her side every moment and was visibly saddened by her illness. His heart took a sudden turn for the worse last week and he died in my arms of a heart attack. I truly believe he died of a broken heart. Mine is also broken as a result.

We now continue to fight with Jayda against her lymphoma but she’s unfortunately not expected to last much longer. Although we will continue to fight the inevitable, I wanted to give both dogs at least one more mention on the site. Both have been man’s best friend and then some. They have shared time with me at work and in the gym for what seems like an eternity. They have been the most loyal and loving companions to me and my family. I am already lost without Tank and can only imagine what it will feel like to lose Jayda.

Update – A week after writing this entry, Jayda passed away as well.

In closing, I sincerely appreciate all of the kind words that I’ve received. I could have never imagined so many people taking an interest in my two best buddies. Losing one unexpectedly while preparing to lose the other has been quite difficult. It is times like this when I fall back on the Henry Rollins quote listed below. Such words have never failed me.

The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength.

I look forward to getting back to updating the site regularly in the next few days.

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The one absolutely unselfish friend that man can have in this selfish world, the one that never deserts him, the one that never proves ungrateful or treacherous, is his dog. – George Graham

Earlier this week, I awoke to a message on Facebook from someone involved in a heated debate about training strategies for fighters. Apparently, an argument broke out on his page and he wanted my thoughts on the subject. He asked for me to comment on the thread. Unfortunately for him, I declined the request as I’m not interested in arguing online about anything. I didn’t even waste time to open the link. Whatever was being argued has no bearing in my life or the real world. There is no prize or glory involved in winning online debates. Is it even possible to declare a winner? Probably not…

Why then do many fitness professionals spend so much time arguing on the web? What draws them to these debates? Why invest so much time arguing with strangers that they will never encounter in the real world?

Based on my observations, there are two common reasons why certain fitness professionals flock to these debates.

First, many of the individuals involved in these disputes have nothing else to win. These so-called coaches are nothing but online creations who aren’t involved in the training of any real athletes. They live in a world of theory without application. They have never tasted true victory or defeat. Battling it out on a message board or social media site is their only chance to win at anything.

They treat Facebook disputes like 12 round championship bouts. They refuse to back down. When an opponent counters with a witty response, they retaliate with illegal blows. There are no referees to control the action. Chaos breaks out as arguments turn into insults. Egos swell when a comment is liked by onlookers in the crowd. Contestants vie for the last comment. They stay up all hours of the night refusing to surrender. Winning means everything. It is their only chance for victory.

It is also another chance to win popularity points with the cool kids. The online fitness world is in many ways similar to high school. There are different clicks and some people just want to fit in. When one of the cool kids is engaged in an argument, their friends flock to the scene, always ready to jump in. They are quick to mock opinions that differ from their own. How dare anyone suggest something that is different from what is taught at their seminar or certification?

The same types have been known to post videos of high profile athletes to critique their training. They snicker at exercise selection and technique. They tell onlookers how they would train these athletes if they could. Once again, it is their only chance to offer advice to anything remotely related to a high profile athlete. Their training studio is not built from brick or mortar, but is instead hosted remotely on a web server. These individuals relate training an athlete with sending an email. There is no physical interaction. Their thoughts and actions exist only in cyberspace.

Unfortunately, winning an online popularity contest or argument pale in comparison to winning a real event. Speaking as a coach, I am not ashamed to admit that there is nothing better than winning and nothing worse than losing. Once you have tasted real victory, all that you want is to taste it again. Once you have tasted defeat, you will do anything to avoid tasting it again. And these simple truths are why you will almost never see any legitimate athlete or coach waste time arguing on the web. Doing so offers nothing in return. All that it does is take away time that could be otherwise spent improving yourself and your athletes.

Look at any successful coach from any sport and you will find similarities. Perhaps the most commonly shared trait is a ridiculous work ethic. To be truly successful at the highest level, you must be obsessed with winning. Your life must revolve around it. You wake up early, work long hours, and bring the job home with you. There isn’t extra time to waste. You always wish you had more. That’s the lifestyle. Either accept it or find something else to do.

Need some examples? No problem…

Consider a few legendary coaches and trainers from previous eras. Imagine if Vince Lombardi was alive today. Do you think he would spend his days arguing online about what plays to call in an NFL game? Or would he be busy trying to better his own team? What about John Wooden? Would he argue online about how to dribble a basketball or would he stay busy developing his own team? Would Ray Arcel argue online about the best way to throw the jab or would he be busy teaching his own fighters?

What about dominant athletes? Did Jerry Rice argue online about the best routes to run as a wide receiver? Or was he busy perfecting his own? Did Michael Jordan argue online about how to shoot the ball or was he busy perfecting his own? If Sugar Ray Robinson was alive today, would he argue online about how to throw the left hook, or would he stay busy training the same hook that he used to destroy Gene Fullmer?

The next time you consider arguing online, ask yourself what it offers in return. Understanding that time is finite, is it worth wasting it over an online dispute? Isn’t there a more productive way to use your time to help reach your goals?

And if you see a “coach” involved in an online debate, ask him how he finds so much time to engage in such debates. Where are all the athletes that he supposedly trains? Is he in the gym or on the computer? I’m all for multitasking and consider myself coordinated, but I can’t type with one hand while holding the mitts with another.

I don’t have time for online arguments just as I don’t have time for online training. The world may be going digital but real sports are still played in the real world. I don’t see that changing anytime soon.

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It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat. – Theodore Roosevelt

The video below highlights an early physical education program from La Sierra High School in California. As you watch the clip, you may be surprised at the physical ability of the teenagers seen within. Many youngsters today are not aware of the tremendous physical strength that was often on display in previous generations. As I have said many times before, strength is not new.

A related article from a 1962 magazine can be accessed by clicking the image below (courtesy of this site).

As I watched the video above, I wondered how many high school students today could perform such feats as easily as those seen throughout the clip. Call it a hunch, but I’m guessing the percentage is quite low. Today’s youngsters are more apt to play videos games than do anything that is physically challenging. Many schools have even removed physical education from the required curriculum. And while I could easily go off on a rant about our educational system, I will refrain from spiraling out of control in that direction.

There is more than enough to rant about by focusing solely on the physical ability of these teens from the 50s and 60s. So many of today’s young trainers and so-called gurus spend their days arguing trivial details regarding health and fitness. You know the type. They spend their days citing research conducted on three field mice to hide the fact that they can’t do anything remotely impressive and have never trained anyone. They’ll spend all day searching the PubMed database to find something that in some way justifies their latest argument.

Meanwhile, we can look back over fifty years ago to a much simpler time. The young men seen above thrived long before today’s supplement saturated world of fitness. These individuals didn’t spend their days arguing over rep ranges, supplement stacks, periodization models, and exercise equipment. They thrived on the basics. They worked hard. They remained consistent.

The results that came from their approach are easy to see. Hard work with the basics has always been an effective model for physical development. While many become lost in today’s often confusing and contradictory world of fitness, others continue to grind it out with a simplistic yet challenging approach. They don’t get lost in trivial details. They don’t succumb to paralysis by analysis. They work today, always eager to come back and work hard again tomorrow.

I doubt our nation will ever see a physical education program like that seen above, but we can still learn from their approach. The average person can do very well with a very simple exercise program. The specifics of the program usually means less than what the individual is willing to put into the program. A highly determined person who continually puts forth a true effort will succeed with almost anything.

Don’t get lost in the details and don’t be fooled to believe that you need all of the answers on day one. Start with the basics and expand your repertoire over time. The results will come soon enough as you continue to put in the work.

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People who pride themselves on their “complexity” and deride others for being “simplistic” should realize that the truth is often not very complicated. What gets complex is evading the truth. – Thomas Sowell

The holiday season is upon us. Thanksgiving has already come and gone. It’s that time of year again. For many the next month will include an abundance of holiday feasts and desserts. There may be work parties, family gatherings, and celebrations with friends. The gluttony that follows will lead many to proclaim New Year’s resolutions. After all, something must be done to make up for the holiday splurge, right?

Perhaps, but you don’t need to wait until the new year. I’d rather self-correct a splurge with more immediate action. Doing so doesn’t mean depriving yourself of the festivities that so many enjoy this time of year. It is entirely possible to enjoy the holidays and continue training without interruptions.

Unfortunately, many seem to be confused about how to proceed during the holidays. At this time each year, my inbox fills with questions about what to eat and how to find time for exercise. My response to such questions is always the same. Eat whatever you want. That’s what I do. I am not ashamed to admit that I enjoy a Thanksgiving feast. I eat huge portions and finish myself off with multiple servings of dessert. It is always a fun day with family and friends.

Stuffing myself like a pig on Thanksgiving doesn’t mean that I’ve abandoned a life of health and fitness however. On Thanksgiving morning, I awoke early and exercised. I pushed myself hard knowing what the day would bring. I did more than I would have on a normal Thursday morning.

Later that day, I stuffed myself full and fought through a food coma as I continued to down slices of fresh apple pie. As nightfall came, I was stuffed and exhausted. I couldn’t imagine living and feeling like that on a daily basis. Eating myself to the point that it was uncomfortable was fun for the day, but certainly not something I could do regularly. I wouldn’t want to live feeling that way. I’d much rather feel energized and mobile.

On Friday morning, I rose early and was right back in the gym. I never skipped a beat. I continued through the weekend with intense workouts on Saturday and Sunday. Nothing changed. One day of festivities didn’t ruin me. It didn’t change me. I am still the same person with the same passion.

Making time to exercise isn’t as difficult as many believe. The busiest person in the world has 24 hours to work with each day. Busy people don’t have the luxury of living longer days. No matter who you are and where you live, you have 24 hours a day.

By all means enjoy the holidays, but don’t view them as a time to throw your body under the bus. No one is too busy to exercise. It all boils down to priorities. We all have time for whatever we deem necessary. I am always amazed that people will wake up in the middle of the night to go shopping on Black Friday. They will jump at the opportunity to buy something (that they probably don’t need) at a discounted price. If it means waking up at 3AM and sitting in line for several hours, so be it. It’s a sale!!!

Meanwhile, many of the same people will complain that they don’t have time to workout. Is it really that difficult to wake up 30 minutes earlier than usual to get in some exercise? Imagine if everyone in the world started each day with a few sets of pushups, pull-ups, squats, lunges, etc. A simple 30 minute investment in yourself can go a long way. An added plus is that you won’t need a Black Friday coupon. Working through a series of bodyweight exercises will always be free. And you don’t need to wait for the newspaper fliers to tell you where the sales are. Any room in your house will do.

You aren’t too busy to exercise and you don’t need anything fancy to get started. And if you want to get started, get started. Don’t tell people that you want to start working out. Start working out. The holiday season isn’t a reason to abandon your body. Flip the switch on the typical excuses and turn the season into something positive for yourself.

I always work extra hard during the winter months. I know that I’ll be enjoying time with family and friends. It serves as an extra incentive to push myself to new personal bests in the gym. There isn’t a turkey or apple pie in the world that could slow me down. I will keep moving forward, with or without the holidays.

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Life is what you make it. Always has been, always will be. – Eleanor Roosevelt

In a recent post, I discussed the significance of leading from the front (see here). Children imitate their parents so it is important that we are positive role models to them. As I’ve mentioned before, my children love coming to the gym. They enjoy mimicking what they see me do. They have become mini gym rats because that is the only life they’ve ever known. Living an active life has certainly sparked a similar interest in my children.

Setting a positive example is not enough however. As parents, we must also enable our kids to find something that they enjoy. Leading from the front is a step in the right direction, but it isn’t enough to do what you enjoy while hoping that your children hop on board and follow suit. Kids need the opportunity to enjoy their own activities, rather than always copying what we do.

Unfortunately, many parents become too busy with their own lives to make time for extracurricular activities for their children. As an active parent in the community, I am used to seeing the same kids at all of the local events. Meanwhile, there are loads of kids who remain home without the opportunity to participate.

Being a parent means sacrificing your time for your children. We are all busy in today’s world. A busy lifestyle isn’t an excuse. Many of us work long hours. I am well aware of the challenges that parents encounter trying to balance their schedules with those of multiple children. It isn’t always easy, and there are many times when it seems like we (the parents) have a million things going on at once.

Yet despite the often clashing and hectic schedules, there is nothing better than watching your child have an opportunity to compete in an event that they enjoy. Earlier this week, my son (pictured above) participated in a track and field challenge that has been hosted annually for the last 14 years. He won first place in the 400 meter race.

In the two days since, he can’t stop talking about it. All he wants to do is race again. Fortunately, it didn’t take long to find another event in the area next month. Now my son is asking how to train for the upcoming race. I wouldn’t trade that excitement for anything in the world.

My kids cannot find these events on their own however. They don’t read the newspaper or browse the web. It’s up to the parents to find activities that their children can participate in. My kids have played baseball, soccer, track, gymnastics, etc. I give them the chance to try whatever they like. I am not pushing them to follow my interest in boxing. I want them to find what they enjoy.

Unfortunately, kids won’t know what they enjoy if they aren’t given the opportunity to participate. While my children are out playing sports, plenty of others are at home sitting in front of the television. Upon speaking with one of the local race directors, she mentioned how participation has declined steadily over the years. Fewer kids come out to participate in these free community events. She was adamant that more and more kids sit in front of the television rather than playing outside.

Research tends to support her observations. One recent study found that children between the ages of 8 months and 8 years were exposed to an average of 232.2 minutes of background television per day. That’s almost 4 hours a day!

Parents need to stop being so lazy. Don’t use the television as a distraction to keep your child occupied. Doing so does nothing for their development. Kids need the opportunity to get outside and explore the world around. Not every child needs to be an athlete, but at least give them the opportunity to participate. Children involved in sports learn valuable lessons about teamwork, competition, discipline, and respect. The kids also have fun!

As a coach in the town, I can say with certainty that most kids enjoy playing sports. I always have kids who want to stay after practice. The kids want to be there. More parents need to step up and enable their children to participate. Regularly sitting your child in front of the television so you can do your own thing is pathetic. Your child is your responsibility. Children do not come fully trained and ready for the world. How they develop depends on how you develop them on a daily basis.

Children are like sponges. They soak everything up around them. It is our job as parents to make sure they have the opportunity to absorb beneficial activities that they will enjoy and learn from. Leading an active lifestyle is a great way to encourage such a life for your child. Let your kids get out and find what they truly enjoy however.

Lead from the front while enabling them to pursue their own passions.

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Don’t handicap your children by making their lives easy. – Robert A. Heinlein

A day doesn’t pass without someone asking questions about an exercise or routine. I’ve received such questions regularly since starting my website over 10 years ago. Everyone wants to know what exercises to perform and what routines to follow.

Unfortunately, while such thirst for knowledge is commendable, focusing solely on what to do is often limiting. As I’ve stated many times before, how you do what you do is often more significant than what you do. Training should not be viewed as a monotonous job where you punch in on the clock and aimlessly work through a list of tasks.

To make the most of your training, there must be laser-like focus. You can’t be distracted. One of my greatest strengths is my ability to tune out the world around me. When I’m training, I’m training. That’s it. I don’t want to talk. I don’t want to act friendly. I don’t want to do anything but train.

I don’t care what you did last night. I don’t care about tonight’s game. I don’t care about the weather. I don’t care what’s happening in the world. I don’t care whose commenting on Facebook or Twitter. All that I’m worried about is my next set. My phone is off, the music is loud, and I’m oblivious to the world around me.

In between sets, I pace back and forth. I listen to violent and vulgar music. I might spit. I might yell. I might look and act like an animal. I don’t care. I’m alone and I’m focused. No one can distract me. That’s how I roll.

I’m fortunate that there isn’t a hidden camera in my garage gym. I’m also fortunate that the thoughts that run through my head while lifting are not broadcast to the rest of the world. It’s just me and my workout. I can deal with whatever I need to deal with after.

That’s the type of focus I need to push myself to where I need to be pushed. There is no other way I could approach a massive weight and lift it in a casual or distracted state of mind. I need laser-like focus. I need an intense, aggressive mindset for my body to respond optimally.

Now as I type this entry, I’m not encouraging everyone to enter my world of craziness. What I am doing however is encouraging you to at least put down your phone. It is impossible to focus 110 percent on your next exercise if you are playing with your phone in between sets.

Almost any time I check my Facebook news feed, I find someone who is posting updates or commenting while at the gym. These people can’t separate themselves from their phone. Don’t make that mistake. Put the phone down and focus on your training. Whether you are texting, browsing the web, or interacting on a social network, it’s a distraction. Someone or something has taken precedence over your development.

We are all busy. That doesn’t mean you can’t set aside time for yourself. Put the rest of the world on hold when training. We will all be here when you get back.

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The successful warrior is the average man, with laser-like focus. – Bruce Lee

Three years ago today I posted an article about fostering an active lifestyle for your children (see here). My son was 3 years old and my daughter just 15 months.

At the time, I wondered if my kids would remain as enthusiastic about exercise as they grew older. No one knows what the future will bring. All that I could do was encourage the kids to remain active and hope that they followed suit.

To my surprise, their eagerness about playing in the gym has changed. As toddlers, they always asked for gym time but their attention spans were limited. Three years later, they still ask to play in the gym, but now I can’t get them to leave. My son wants to practice sports before school. He heads right to the gym after school. My daughter wants to practice new “moves” while her brother is at school so she can show him up after. A day doesn’t pass without the kids asking for gym and sports time.

Ironically, I have never once told my kids to exercise or play sports. They want to do what they see their parents doing. My kids have grown up watching us train. When my kids see me do something, they want to try it. It is human nature for kids to imitate their parents.

Telling the kids to do something is not nearly as effective as personally demonstrating through daily actions. Children are much more attentive than many realize. They listen to what you say. They watch what you do. They watch how you act. They watch how you interact with others. Everything that you do around them is taken in and processed. Kids are like sponges. They absorb everything.

If you want your kids to become more active, become more active yourself. Change starts at home. Parents need to lead from the front. It isn’t the world’s responsibility to raise your children. The most important job of a parent is to serve as a valuable role model.

And please don’t confuse my message. I’m not here to suggest that we force our children to become athletes. I just want my children to be healthy and active so they can enjoy the world around them. Most kids start with an eagerness to play. They enjoy running around. They enjoy being physically active. Parents need to continually encourage and promote such activity. Fortunately, it is easy to do. Get off your ass and play with them. Go for a walk. Go for a bike ride. Throw the ball. Do something.

If all your kids see you do is text on the phone and watch television, that’s what they are going to do. Kids will follow your lead. If you remain active, it’s likely they will too. If you sit around and do nothing, that’s the life that they will learn to live.

Lead from the front.

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You are the bows from which your children as living arrows are sent forth. – Khalil Gibran

The following image was recently posted to my Facebook page. The man seen on the left side is the same shredded man who is pictured on the right.

A description of the image can be found next (courtesy of the man pictured above).

Clearly, Levi’s transformation is nothing short of amazing. I am incredibly honored to be mentioned in his note as someone who assisted in his journey. With that said, I am not sharing Levi’s story to pat myself on the back. What I would rather do is use his example to highlight a few key points. In doing so, perhaps others can find inspiration from Levi as they begin their own transformation.

Forget Quick Fixes

First and foremost, it is important to understand that significant changes in body composition do not happen overnight.  Levi’s transformation was not an overnight miracle. As mentioned above, he lost 72 pounds in the first year. 365 days is a long time, particularly when you push yourself each day in the gym.

It has been over six years since Levi decided to change and he is still working hard. Once he started, he never stopped. Getting in shape is only the beginning. Staying in shape requires a lifelong commitment.

Quick fixes are a marketing creation. They don’t exist in the real world.

Commitment

The weight did not come off randomly or by accident. Levi had to make significant lifestyle changes and invest hours and hours into training. He worked extremely hard for every pound that was lost and every ounce of strength that was gained.

As stated by the man himself,

The journey wasn’t easy – literal blood, sweat, and tears … and puke.

Levi busted his ass in the gym and overhauled his life outside of the gym. He understood that it was his choice to improve. No one could do it for him. Levi had to commit himself to change.

We all possess the ability to change. Unfortunately, the desire to change is different than  committing yourself to the task. Wanting it is different than doing it.  And choosing to change is an ongoing process. It is not something that happens once. You must continually commit yourself to improve.

Sacrifice

Losing as much weight as Levi did requires sacrifice. You cannot live the way that you have been living all along. Changes must be made. You must hold yourself accountable for your actions. There may be days when you are tempted to give up. There may be days when you question whether or not you can continue. How you answer these questions often depends on another question.

How bad do you want it?

Such a question may sound a bit cliche, but the answer is still as meaningful as ever. If you want to change, you will change. How much you are willing to give dictates what you will receive. Are you willing to commit yourself 100 percent, day after day? That is what it takes. Anyone who says otherwise is either full of sh*t or just plain clueless.

If you are not willing to make the necessary sacrifice, you do not want it as bad as you think. Such a statement may not be popular to the masses, but the truth rarely is.

If you want something, go get it. If the results are not happening, take it upon yourself to make more significant changes. If you want someone to blame, look in the mirror. You control what you eat. You control what you drink. You control when you train. You control how hard you work. It is up to you to decide.

How bad do you want it?

Everything Works

Don’t get lost in unnecessary complexity. Almost anything works if you put in the work. The tools that you use do not determine whether you fail or succeed. Anyone who suggests that you need a particular tool to improve is likely connected to the tool financially.

How you use what you use matters more than anything else. There are success stories with just about every possible training device in existence. There are also countless success stories from individuals who train with nothing but their own bodyweight. I myself have used free weights, odd objects, bodyweight exercise, and more. I have had success with each as I work hard with whatever I am using.

Levi’s success was not based on a particular tool. His success was based on his desire to improve. He worked extremely hard with the basics. He didn’t need fancy equipment to lose weight and gain strength. Once again, the basics work if you work hard with them. You is the key term, not the exercises or tools that you choose.

Concluding Thoughts

Levi is a real life example of a hard working husband and father who completely changed his life. His pictures above should give hope to anyone who may be currently struggling to lose weight. Don’t be fooled by your own doubt. We all have moments of weakness. It is human nature. Fortunately, we also possess the strength within to overcome our own doubts.

The work will not be easy, but nothing worth having is easy to acquire. If you want something, go get it. Don’t waste time talking or fantasizing about it. Start putting in the work and the results will eventually follow.

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A journey of a thousand miles begins with a single step.

In the video below, I address a commonly asked question about why individuals should work towards challenging goals that may not initially seem possible. The triple under is discussed as an example.

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If you always put limits on what you can do, physical or anything else, it’ll spread over into the rest of your life. It’ll spread into your work, into your mortality, into your entire being. There are no limits. There are plateaus, but you must not stay there, you must go beyond them. If it kills you, it kills you. A man must consistently exceed his level. – Bruce Lee

Below is a brief video that includes background audio of a speech by Eric Thomas. If you aren’t familiar with his name, you may recall hearing his voice on a popular video that circled the web last year (see here).

The message in this recent clip is similar to the first. He stresses that many in today’s world are soft and spoiled. And while he references a homeless upbringing, he isn’t suggesting that you cannot achieve success without similar circumstances. His words aren’t intended for literal interpretation. The general message is still clear however.

Our generation is soft. Not everyone wants to hear it, but how can you deny it? Take a look around at the masses. People constantly search for easier ways to get in shape. Marketing companies then cater to the demand.

It almost seems like no one wants to hear the truth so no one is willing to tell it.

Pathetic, isn’t it?

Why not tell people that they’ll need to make considerable sacrifices? They’ll need to bust their ass day after day. Results won’t happen overnight. There may be stretches when you don’t make any meaningful gains. There may be days when you are beat down and sore. It may hurt just to squat down on the toilet.

That’s life. It isn’t a picnic. You can either face reality or sit on your ass and search for a magic pill that doesn’t exist.

The only easy choice for me is to wake up and face the music. Overcome some pain, deal with some hardship, and get up when you’ve been knocked down.

You’ll come out a better person.

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We must embrace pain and burn it as fuel for our journey. – Kenji Miyazawa