Boo

Strength work this morning: Deadlifts, Goblet Squats, Power Cleans, and Farmer's Walk. Did a bit of supplemental hinge work: Single-Leg Deadlifts and Glute Bridges. Finished up with 15 minutes of jump rope and 15 minutes of mobility work. Probably overdid it a bit as I'm still doing the whole volume thing. I'll see how the legs feel tomorrow and work accordingly.

You've already received great advice. So, I'll just add this: Don't make more out of a craving for a cigarette than it is. Cravings are thoughts, temporary and fleeting. Every thought has as much or as little power as you give it. There is only one rule to follow to successfully quit: don't smoke. It couldn't possibly be any simpler. The second you ash out that last one and commit to the quit, you're done! Freedom is right there, you can reach out and grab it anytime you like.

Quitters in the early stages of the process are vital to a support group. They're still right there in the thick of it. I never want to appear glib or dismissive of anyone's struggles in their quit, but I've reached that point where not smoking is far more normal to me than smoking would be. I remember the early challenges, but they are a distant memory now. Good news is: every newbie on board with us, if they commit to the process, will eventually become as nonchalant about not smoking as the older veterans are now.

Here's one that I would consider a prerequisite for a playlist of Elvis covers. I've probably already mentioned this but...Margo Timmins is one of my favorite singers of all time.

During my recent move, I found a box full of CDs that I had forgotten about. Found Robert Bradley's Blackwater Surprise debut, self-titled album in there. Loved that album back in the day and it still stands the test of time over 20 years later. And one more...

Same here. My eyes were almost always red and dry when I smoked. Of course I would blame it on my contact lenses or the catch-all category of allergies. Then I quit smoking and my eyes cleared up. In fact...a lot of issues just "cleared up" after I quit smoking.

Got in a great workout this morning. Strength work consisted of: Deadlifts, Front Squats, Power Cleans, and Farmer's Walks. Had some gas left in the tank so I added 5 sets of High Box Step-Ups with kettlebells and two more sets of Farmer's Walks. Did some 10/20 intervals on the rower and finished up with 15 minutes of mobility work. Keep moving and have a great weekend folks.

I would certainly advise anyone with shoulder issues looking to add any of these movements to start slow and always err on the side of caution. If in doubt, go lighter. This routine is not about getting "ripped", "shredded", or "jacked." And the mantra "no pain, no gain" does not apply here. Leave all that nonsense to the "fitness personalities" on social media.

Living out in the country. Far away from the constant hustle and bustle of life in the city. Quiet, slow, and simple. Some say boring, I say perfect. Green Acres is the place to be...

The benefits of quitting added up in such a way, with every benefit having a carryover effect, that the process has improved every facet of my life.

Strength work this morning: One-Arm Dumbbell Presses, Military Press, Good Mornings, and Landmines. A bit of supplemental work: Racked Farmer's Walks and Hanging Leg Raises. Cardio Work: 15 minutes of jump rope. And finished up with 15 minutes of mobility work.

Here's a couple of other moves that I incorporate into my mobility drills. Shoulder Dislocates. The only equipment needed is a bar, dowel rod, PVC pipe, etc.. And the Thread The Needle stretch. Side note: the nice yoga lady looks better doing this than I do.

Four months already? You're well on your way now. Congratulations Rose.

Good job!

This may not pertain to anyone here, but if you have shoulder issues it may be worth your time. I've used and abused my shoulders throughout my life and like so many things, it all started to catch up with me in my forties. Dislocations, rotator cuff issues, broken collar bones, a torn teres major...I've injured my shoulders in just about every way known to man. I've been doing this program daily for over two-months now, sometimes multiple times throughout the day, and my shoulders feel better than they have in years. I start and finish the program with a dead hang. The dead hang is dead simple. Grab a pull-up bar or any sturdy surface overhead and hang there. I typically hang for between ninety seconds and three minutes. Then a bit of kettlebell work. The Bottoms-Up Press. I don't go very heavy with these, about 60% of what I do a standard overhead press with for 8-10 reps. Then some Halos. Typically go pretty light with these and go for time rather than reps. And finish up with Windmills. The entire routine can be done in under ten minutes and has delivered positive results for me.

Back to work this morning. Strength work consisted of: Deadlifts, Goblet Squats, Power Cleans, and Farmer's Walks. Did a bit of core work: Hanging Leg Raises and Russian Twists. Finished up with intervals on the rower. Had plenty of water today, but there wasn't much left to flush out. My stomach had a clearance sale yesterday: "EVERYTHING MUST GO!"

The things you learn on Quit Train... I didn't know there was a word for it, but I love watching lightning. Been fascinated with it since I was a little kid.

No workout this morning. I was sidelined with stomach issues. Didn't think it would be wise to force the issue. Did lose some weight today doing multiple sets of porcelain squats.

While quitting smoking is a process with a singular mission, to quit smoking, it is also a catalyst for change in many areas of life. Quitting will have you breaking through barriers you once told yourself were impenetrable. Quitting will force you to face the self-defeating thoughts that have been holding you back. Quitting will fill you with self confidence and a sense of accomplishment. The process will reveal strength previously unknown and simultaneously make you stronger. Strength begets strength.

"The journey of thousand miles begins with a single step." From a trepidatious newbie looking to test the quitting waters to a verified quitting superstar. Doreen's journey is the culmination of committing to the process and achieving freedom from addiction. The path to freedom is easy to find. Just follow the trailblazers like Doreen.

Doreen. Doorbell. Horny Toad. An awesome chick by any name. I'm trying to figure out a way to express my affection for Doreen without sharing far too much information and making everybody else uncomfortable... Loyal friend. Tireless mentor. A kind and caring soul who is always there with an outstretched hand and a positive word for those in need. And a helluva lot of fun on top of all that. What more can you ask for? Among the many reason I'm glad I joined the Quit Train, right at the top of the list is that it gave me an opportunity to meet one of the most special people I've ever had the pleasure of knowing. Congratulations on a hall of fame caliber quit and thank you for everything you do here. Stay awesome Doreen.

Many quits have been thrown away over far less stressful situations than the one you just dealt with. That's a win...a big win. If you were truly helpless, you would have taken the easy route and fallen back on the nicotine crutch. You chose the vigilant route instead. Congratulations. Difficult people are tough to deal with. Even tougher when they come with family ties. There's one person on this planet that you can control and that is yourself. Other people's attitudes and ideas are unmanageable. Your reaction to those same attitudes and ideas are totally within your control. A piece of advice that I remind myself of on a regular basis is: don't internalize other people's attitudes and don't take things personally. Life gets easier and I become much more content when I practice that advice. Best wishes Linda.

Changed things up today. The whole three-days on with the others being "active rest" days was okay for a while, but I want to lift more. So, I read some material by Pavel Tsatsouline where he talked about volume over intensity. Pretty basic stuff really, if you don't go to failure on every lift you can do more work more frequently. Volume adds up quickly in strength training. I'm going to be lifting six days a-week now. Monday, Wednesday, Friday: Deadlifts, Goblet Squats, Power Cleans, and Farmer's Walks. Tuesday, Thursday, Saturday: One-Arm Floor Press, Overhead Press, Good Mornings, and Landmine Twists. I'm going to work in more steady-state cardio on a daily basis as well. Today, I did my Monday workout and finished with 20 minutes of jump rope. Looking to add some time on the rower this evening as well.

Hey Doreen...