​I used to wait tables in college. To make money you have to serve guests. To my astonishment some of my colleagues would refuse to take tables or ask if I would take them – not because they were SLAMMED but, well…because they did not want to be bothered. These were the same people expecting great tips to supplement their income. That expectation was often never met by our guests much to the surprise of their server.
 
The office setting provided further surprise as I realized people aren’t always into doing their job.  A raise and praise – bring it on, but the minutia of details needed to insure that would happen was supplanted by a “good enough” effort to make it to clock-out time.
 
Having just had a weeklong collaboration with someone that made my project theirs,forgoing the direction I had simply laid out, the complications cost the end result to suffer. Once again the reminder of effort, acceptance and doing what is in front of me was shown to be of utmost importance. It served as reminder that I cannot put forth the “good enough” effort. Striving for more, learning and building on past results, good and bad are essential. Not only to my personal wellbeing and peace of mind but to those around me. 
 
These folks checking their phones at the stop-light are holding up traffic. They are in the way. Their lack of effort to work for the sum of the whole languishes in the desperation of  a “me first” attention span.
 
As a personal trainer I learned that the norm is that trainers do not show up. Trainers! Not the clients. Not giving their personal clients a heads up if they are running late is the norm. No. It. Is. Not. Or shouldn’t be. That’s crazy to me, which makes me the outlier. Suit up. Show up. That is the norm, the standard – at least from the people I follow on social media and who I keep in my close circle of friends and go-to colleagues.
 
There are certainly days where life gets in the way of my plans but keeping me out of my own way and becoming the un-norm is my most best self I can be today. I was told a while back to show up early, keep your mouth shut and stay late – as it pertains to being a worker among workers. If I accomplish 2 of those things on a daily basis I am doing okay. All 3 – un-norm.
 
Be the un-norm, not the norm. Serving those around us serves ourselves.

I got bored standing around or sitting around pushing, pulling and pressing dumbbells. If you can find the space step up and walk out your workout. This is an example with dumbbells. I've done it with barbells and kettle bells as well. It is well worth the effort!

Walk it like you talk it. Get in motion and make it a beautiful day!

While exploring the corners inspired by @VernonGriffith4 I found myself in a fly at the end of the extension of this core exercise. This is a learning process to bring the form into full control but the experiment worked. My clients have enjoyed using the initial extension exercise in their program. Keep learning! Keep creating! Get in motion and make it a beautiful day!

creating natural movement from the ground up is my go-to when training. coffee had been my go to every morning. arising at 430a to get the day started, the cold brew would sit on the counter while I fed Walter and Birdie. taunting me to take a sip before feeding the felines. currently on a bit of a weeklong+ streak of no coffee to kickstart my day and I must say am feeling quite happy about it. 

no heroics or white knuckles just the same principles practiced once I noticed that the habit preceded the forethought. coffee still gets consumed just after morning clients have been served their daily dose of a dave workout which regularly incorporates calf raises of some sort because the foundation matters.

get in morion and make it a beautiful day1

Move some weight to celebrate!