Consistent

English: Traditional Devil's Food Birthday Cake

English: Traditional Devil’s Food Birthday Cake (Photo credit: Wikipedia)

If perfection is not the goal because for one thing it is unrealistic, then what is?  I’m not a quitter.  I am incredibly tenacious and persistent.  Eventually starting again and again on the goals I had for a while but they got crowded out by choice and by higher priority.  Still, I’ve wondered how to also make room for and “keep in line” lesser priorities I still want in my life.  Quitting and restarting is not giving up, but, that still doesn’t get me the results I want because for so many pursuits consistency really works best.

For example, my garden keeps wilting or dying (but I keep replanting it!)  I have started to learn to play the piano at least 5 or more times (I’m really, really good at the primer level), etc.  Yes, certainly, for some pursuits consistency is just plain more effective than spurts.

Today I was studying for my personal trainer exam and the instructor said, “remember the 80/20 rule.  Consistency is not perfection”  In this case she was referring to our choices for nutritious eating.  I have applied this already to gauging my eating choices.  In other words, if you eat nutritious foods 80 percent of the time or more, that IS CONSISTENT enough.

Obviously this is in general and may not apply to us specifically.  I figured that that meant that eating a special dessert, celebrating a birthday party with traditional cake and ice cream, etc. are great, but probably not much more than two times per month.  Sometimes that can be really difficult because at work someone is always having a birthday, then at church, more birthdays.  The more people you know the more Christmas parties and celebration temptations.  But, empty calories are not out of the question.  They are just not what you USUALLY eat.  80% of the time is measurable.

But today, it struck me quite differently.  There are times when striving for excellence is detrimental.  For instance, if I guarded everything I said or wrote and only published on the web what I thought was truly exceptional and up to my standard, I wouldn’t share much.  In fact, I might not be able to write at all.  All action requires some risk.  Trying to edit as you write is a quick recipe for writer’s block.  That must be true for all action.

Of course I know it is okay to make mistakes.  Goodness, I even bought a book about all the advantages to a good mistake.  They are the learning experiences we never forget (hopefully) but if not, don’t worry, we’ll get to try to learn it again, later.

But, what if I gauged my other pursuits that way?  For instance, if I get up on time most of the time (80% or more).  Then, that IS consistent.  I could say I usually get up on time.  However, if it is causing a major life stress to me, my family, or my job, then maybe it isn’t consistent enough.  But, let’s say it doesn’t stress anyone.  Then, that can be good enough.

This is a reasonable marker because it gives 20% left for exceptional and excellent.  Really the difference between good enough and exceptional is just in the finer details or the greater consistency.  Excellence is not accepting good enough and pressing harder for exceptional.

But, we can’t grow all directions at once and sustain it.  Believe me, I’ve tried.  A focused improvement in one or a few areas is much more doable and sustainable.  So, where is the line?

I guess it is where it is consistent ENOUGH to get the results you need.  Excellence is getting or surpassing the results you want.

It really helps to have a more realistic and measurable definition of consistent.

There are really only a few areas I need to be more consistent in.  And, I see now more clearly, it may not be as far of a journey to consistent as I thought.

© 2013 DarEll S. Hoskisson (dsh)

Insecurity or pursuit?

A Weaving Path Through the Wetlands

A Weaving Path Through the Wetlands (Photo credit: Stuck in Customs)

Painfully aware of all I do not know

of each mistake

of all my missing strengths

it isn’t even perfectionism

just the truth

that my brain can’t hold

all I wish it would

that my missing talents prevent

consistent excellence

like I love.

I love to excel

I love to impress

I’m most enamoured with

continuous progress

So much so that

I am regularly suprised

at how well I do perform

and how many people do

stick around and still love me

because I failed to appreciate

all I do know

all I can do

all I am

too distracted by

what isn’t me

Yet!

© 2013 DarEll S. Hoskisson (dsh)

Cuing

Teaching an exercise

and cuing can be

just as simple

as using SAMSE

S for startup body position

especially core, hands, and feet

Tell where to start the movement from

and your startup’s sweet

A-for alignment remember

the angle of limbs or core

which joints move and which stablilize

also compare to torso, limb or floor

M is for the movement

you stabilize to prepare

then control speed and ROM

exhale will get you there

S-is for safety you want to AVOID

excess movement–keep still joints stable

Excess speed, ROM too large or too small, also

Avoid breath holding even if able

E-Engage the working muscles

Name each moving joint prime mover

consciously engaging working muscles

proves you’re not a loser

When you are finished

remember to stretch

opposite joint action

opposes and is best.

 

Major Muscle Groups

Anterior deltoids and pectoralis major

work the chest

flys, pushups, and bench press

work the best.

Opposite motion for

reverse fly and horizontal high row

work the mid traps, rhomboids, and

posterior deltoids you know.

Shrugs work the upper traps:

remember traps only move the scaps

Shoulders just go for the ride

depression dips and high pulley depressions

Lower traps bring scaps down again

as your stress lessens.

Deltoids: that’s anterior and medial

shoulders lift the arms out and up

front or lateral raises, overhead press,

upright row, now what?

Latissimus dorsi, flat on the back

move the shoulder not the trunk

straight arms in and back is the lat

lat pull-down or pull over

bent over row or seated low row

prone shoulder extension

are all lat moves without exception.

Infraspinatus and teres minor cause

External rotation of the rotator cuff

with a tube or side lying

external strengthening is enough

Biceps are exercised many ways

Alternating bicep curls: concentration,

preacher, standing barbell,reverse and hammer

don’t need much explanation

Triceps push back with elbow extension

kickbacks, dips, or standing press down

overhead French press, or supine

elbow extension don’t mess around.

Abdominals can flex or stabilize

curl up crunch, hip lift, or supine crunch twist

abdominal machines if you wish

focus on bringing ribs to hips.

Erector spinae extend the spine

back extension machine or roman chair

prone back extensions

will get you there.

Quadriceps straighten out the knee

knee extension machine or supine

leg press machine, squats or lunges

will tone and define

Hamstrings bring the foot to the rear

all four hip and knee lift, and knee curl machine

leg press, squats and lunges

also work the hamstrings

Abductors and adductors

just use the machine

or side lying practice

will be just the thing

Anterior Tibialis

dorsiflexion with band

pulling, point your toe

up toward your hand

Calves: Gastrocnemius and Soleus

raise the heel

stretch the tendon

so it won’t kill (achilles)

If you work all the muscle groups

you’ll prevent imbalance

fight the weight of gravity

posture and ability will be enhanced

Work is easier

when you strengthen just a few

times, even a couple times a week

is all you need to do.

*Disclaimer:  I wrote this to help me to study.  I have no license to teach this information yet and of course if and how you use this information is at your own risk.  I don’t have to tell you that exercise can cause injury or death.  But not exercising is also harmful (see American Heart Association web-page).  I publish it only in case it is helpful to someone.

Telegram Home: 25 words or less 2013

What would you write home from the war if you had only 25 words or less?
I heard someone else had this challenge and thought,
‘What would I write?” I’d like to try.

Maybe I’ll also do it in future years to compare how my message would change or stay the same.

Love you forever!
Stick together
You’re stronger than you think
Know God
Don’t disappoint Him
or yourself
You can change
help others
look forward
Pray

© 2013 DarEll S. Hoskisson (dsh)

A Lady

 With a feline grace,

she walks along the fence

and royally refuses

to give up in any sense.

 

She’s creative

and won’t allow

problems or surprises

to cause a cow.

 

She is patient.

Her pace is fine.

She’s at peace

with her friend, Time.

 

An excellent example of

realistic expectations,

she encourages me to

flow with the changes

 

that inevitably are part

of life to be expected

and while never giving up

still need to be accepted.

 

She teaches me by example

how to royally hold my chin,

accept life as it comes,

but never to give in!

© 2013 DarEll S. Hoskisson (dsh)

Cotton Candy

Cotton Candy Making

Cotton Candy Making (Photo credit: Wikipedia)

I watched my daughter

standing in line for cotton candy

at a school fundraising fair.

She was so kind,

she gave her place in line

to all the little children who came up behind her.

It quickly became clear

that she would NEVER get some, too;

and it would not have hurt a soul

if she’d just kept her place in line.

© 2013 DarEll S. Hoskisson (dsh)

Recipe for healthy wants and also wants: an answer to hyperfocus

First get them in a single file line, a list works well,

then eliminate or delegate all I can not do

then set up a schedule

and let each one cycle through.

Now no want will go hungry

if it’s worth it’s place in line.

Remembering what I also want

satisfies me every time.

© 2013 DarEll S. Hoskisson (dsh)

Scheduling is nothing new.  But, scheduling what I WANT was for me a big discovery.  I used to only schedule what I HAD to do and usually did NOT want to do.  Scheduling only what I have to do but don’t want to gave it a bad kind of aftertaste.

A schedule?  Something to be avoided!

I now schedule time for what I need and want and time for what my family needs and wants from me.  This seems to calm the demanding, screaming  of neglected needs I used to feel after every time I was busy for an extended period of time.

Stong focus is a strength and a weakness for me.  I can stay focused for a very long time, driven to the end.  But, I don’t feel hunger, thirst, bathroom needs, I don’t hear people talking around me and anyone needing something is really a bother that I push away.  If I had to get interupted, beware the wrath of train wreck!!  I was like a train going down hill.  Get on board or get out of the way!  But when I’m finished, all these needs come crying out to my awareness.

I had to give up my hyperfocus to be an attentive mom.  Now that my kids are older, I’m trying to reintegrate that power of attention.  I love working in the flow where time does not exist.  But, I’m trying to do it in a way that does not punish my body and family so much.

So far WHEN I keep to my schedule it is working very well.  I have to STOP which is often painful for me.  But, it is getting easier as I remember what I ALSO WANT and try to keep it from getting eaten alive by whatever I happen to be doing right now.

In fact, I want to write this, but I ALSO WANT my family to have dinner tonight.  So, as hard as it is to stop typing on this very interesting subject (I mean who doesn’t want EVERYTHING they want?)  It is easier to stop because I remember, I want and need to feed my family.

Love to all!  DarEll