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Archive for June, 2007

6/28 - Quads

Friday, June 29th, 2007

After taking a few days off to give my achy trap a break, I finally made it back into the gym last night.  I don’t feel like a lump anymore!  Not training makes me feel even fatter than I’ve actually gotten, I think.  Mooooooo.

————-

Power/Front Squat Plate Loaded Machine
5 second pause at bottom, to toes at top
sled +140×10, +140×10, +140×10, +140×10

Leg Ext
5 second pause at top
110×6, 100×8, 100×10, 90×10

Single Leg Press
no rest
70×10+10+10+10

20 Minutes Incline TreadMill

————-

Tonight I’ll be training delts with Dan if his plane ever gets here.  I swear the man cannot catch a flight without a delay - ever!  He’s been on late flights for the Arnold, my show, everything!  Stay tuned for Monday’s training, too.  We’re going out to Bev’s gym (Powerhouse in Syosset) to train chest with IFBB pro Colette Nelson!

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Sunday’s Hamstring Training

Tuesday, June 26th, 2007

After a long Saturday night at the Jan Tana/Kamail show and the seemingly endless drive home from Tarrytown (why they picked this as a venue is beyond me) I got up bright and early to beat up some hams.

————-

Smith Squat
feet 12″ in front of bar, toes on 5lb plates, push from the heels
smith +70×12, +70×12, +80×10

Good Mornings
45×15, 65×12, 75×10

Prone Curl
70×7, 70×7, 70×6 DROP 50×6 DROP 30×8

Obliques on Hyper
15+15, 15+15

20 Minutes Precor

————-

I learned that you do NOT need a lot of weight to stimulate the muscle on Good Mornings.  Although it is the same movement as SLDL’s, basically, the weight distribution makes this a whole different animal.

Nutrition update

Tuesday, June 26th, 2007

My lat has been giving me a hard time so I’m taking a few days off, which really sucks.  Since I’ve been eating a ton and I’m a bit chunky I’m keeping my carbs out until I’m training again.  I went out to dinner with Palumbo and the Muscular Development crew after the Jan Tana/Kamali show on Saturday and went to a BBQ on Sunday, so even if I dropped my cals to nothing I could probably sustain myself for a week on how much I ate this weekend!!  I will post my hamstring training from Sunday morning later.

Yesterday’s nutrition was to shock my system a bit.  Protein and veggies only, no fats or carbs.  Oddly, I wasn’t hungry.  Today I’ll be adding some fat.

Monday, June 25

Meal 1

  • egg whites

Meal 2

  • chicken
  • broccoli

Meal 3

  • Protein Component

Meal 4    

      

  • chicken
  • broccoli

Meal 5    

      

  • chicken
  • asparugus

Meal 6  

      

  • Protein Component

Supplements:    

      

  • Glucosamine Chondroitin MSM   
  • psyllium husk powder
  • DS Vigor
  • multi

 

Catching up!!

Monday, June 25th, 2007

Wow, I’ve really fallen behind here!  Well, here’s a recap plus some workouts.  :)   I didn’t end up training on Thursday.  I got a parking spot on the correct side of the street for alternate side parking (NY’ers know what I’m talking about) and there was no way in hell I was moving my car.  I had intended to walk to the gym, no problem, until it started HAILING.  Yup.  It was 80 degrees out and hailing.  Weirdest thing I’d ever seen.

So, to make up for this, I trained twice on Friday.  I get Summer Fridays at work, so I got off early and hit up chest and tri’s.  It went something like this:

————-

Dec BB Press
85×12, 95×8, 95×8

Flat Smith Press
smith +70×10, +80×7, +80×8

Pec Dec
90×8, 90×8, 90×10

Dec SkullCrusher
45×10, 45×10, 50×8

Lying Cross DB Ext
15×10+10, 25×5+5, 15×10+10

20 Minutes Incline TreadMill

————-

I couldn’t find a 20 lb DB anywhere, which would have been the right weight for the lying tri ext’s.  That was annoying.

So, then I ate, ran some errands and went back to the gym for back and bicep training with Eric, known here on the forum as Naturalguy.  That workout follows.

————-

Machine Diverging Seated Row
90×10, 100×10, 110×7

DB Row
45×10+10, 50×8+8, 50×8+8

Plate Loaded Biangular PullDown
80 each side x8, 80sx7, 80sx8 DROP 45sx8

Rev Grip BB Curl
30×10, 35×10, 40×7

Front Double Bi Cable Curl
45 each side x8, 45sx8, 45sx8

Kneeling Cable Crunch
130×12, 130×12, 140×9

Lat Machine Crunch
50×15, 60×10, 60×10

————-

All in a day’s work!  Whew!

Thursday and Friday nutrition

Friday, June 22nd, 2007

No idea!  I ate food that wasn’t prepared by me for one meal yesterday (roast beef on rye) and two meals today (steak wrap at Stamina and BBQ chicken bowl at Nature’s Grill), so there was no way for me to do my macros.  The rest of my meals for both days were pretty normal, chicken, broccoli, oats, Protein Component, almond butter, the regular.  :)

All supplements were taken as usual with no deviation.

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10 Most Important People In A Woman’s Life

Thursday, June 21st, 2007

10) The Doctor because he says, "Take off your clothes."

9) The Dentist because he says, "Open Wide."

8) The Hairdresser because he says, "Do you want it teased or blown."

7) The Milkman because he says, "Do you want it in front or in back?"

6) The Interior Decorator because he says, "Once you have it all in, you’ll love it."

5) The Banker because he says, "If you take it out to soon, you’ll lose interest."

4) The Police Officer because he says, "Spread ‘em."

3) The Mailman because he always delivers his package.

2) The Pilot because he takes off fast and then slows down.

1) The Hunter because he always goes deep in the bush, shoots twice and always eats what he shoots.

6/20 - Low carbs again

Wednesday, June 20th, 2007

Yes, I know I’m not cutting yet, but I’d like to accomplish a little recomp before it begins.  My ass is getting way too much attention and a Verizon service worker almost crashed into a baricade because of it.  So, for the good of society, I must downsize that backside.

Meal 1 

     

  • eggs 
  • egg whites 
  • mushrooms
  • salsa  
  • Glucosamine Chondroitin MSM   
  • multi

Meal 2 

     

  • ALA  
  • Lean Mass Complex

Meal 3

     

  • london broil  
  • romaine  
  • Glucosamine Chondroitin MSM

Meal 4

     

  • ground turkey  
  • romaine  
  • DS Vigor

Meal 5 - POSTWORKOUT 

     

  • digestive enzymes  
  • Glutamine  
  • PhosphoCreatine Power  
  • Isolate

Meal 6

     

  • chicken breast  
  • broccoli  
  • Glucosamine Chondroitin MSM

Meal 7 

     

  • Protein Component - Chocolate  
  • SF/FF pudding mix - Chocolate  
  • almond butter  
  • psyllium husk powder

cal - 1715 pro - 209 car - 102 fat - 54 fib - 21

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6/20 - Quads and sea legs

Wednesday, June 20th, 2007

Yup, sea legs.  Anyone who’s spent a decent amout of time on a boat know what I’m talking about.  When you get your sea legs, you can walk fine despite the rocking motion of the boat, but once you get back on shore, your legs didn’t get the memo and are still wobbling on the waves.  That’s precisely the effect I got from today’s quad training.  I feel great; it was one of those workouts where I feel like I pushed it perfectly.  Now if only that weird twinge in my right upper trap would go away… 

————- 

ATG Smith Front Squat
smith weight +70×10, +70×10, +70×10, +70×7+3

Smith Stationary Lunge
smith +90×12+12, +90×15+15, +110×12+12, +110×12+12 

Leg Ext
feet together
120×12, 120×12, 120×12 DROP 80×8

20 Minutes Incline TreadMill

————-

If you’re wondering about the 7+3 on my last smith front squat set, no I didn’t fail; the damn bar twisted and the hook caught on one of the stops on the way up.  That was a rude halt!  I was pissed!

Raw Nuts!

Wednesday, June 20th, 2007

Now that I have your attention…  ;)

Yesterday was an off day from training, and I took a nap at my regular training time, which turned into sleeping right through the night, except for a phone call from my needy boyfriend and getting up to close the windows when it began raining.  I don’t sleep enough usually, so I guess it was my body’s way of catching up.

I went to Westerly’s, a health food store (that carries supps as well) near my office since Rich Gaspari was doing a demo there, and Dan works for Rich.  As always, he was very nice and it was a pleasure to see him again.                   
                                                                                                                       

Picture_001.jpg

 

Since I was there, I picked up some raw macadamias and freshly ground almond butter.  Good stuff!

Meal 1

  • eggs
  • egg whites
  • mushrooms
  • parmesan cheese
  • Glucosamine Chondroitin MSM
  • multi

Meal 2

  • london broil
  • romaine

Meal 3

  • ALA 
  • Lean Mass Complex
  • Glucosamine Chondroitin MSM

Meal 4

  • gound turkey
  • romaine
  • macadamia nuts
  • DS Vigor

Meal 5

  • 1% cottage cheese
  • Pure Whey - Chocolate PB
  • psyllium husk powder

…and then I fell asleep, so the totals are only:

cal - 1603 pro - 177 car - 72 fat - 68 fib - 18

Motivational Quotes for Athletes

Tuesday, June 19th, 2007

From WarriorFX.xom

, and otherwise extreme athletic conditioning exist in the presence of achievement, difficulties, motivation, goals, perseverance, determination and success. The following are by several sources; notice similarities and find inspiration.<script src=”http://digg.com/tools/diggthis.js” type=”text/javascript”></script>

 

Achievement

“We would accomplish many more things if we did not think of them as impossible.” C. Malesherbes

“‘I can’t do it’ never yet accomplished anything; ‘I will try’ has performed wonders.” George P. Burnham

“Start by doing what’s necessary, then what’s possible, and suddenly you are doing the impossible.” Francis of Assisi

“To accomplish great things, we must not only act, but also dream, not only plan, but also believe.” Anatole France

“Don’t limit yourself. Many people limit themselves to what they think they can do. You can go as far as you mind lets you. What you believe, you can achieve.” Mary Kay Ash

“Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all.” Dale Carnegie

“The reward of a thing well done is to have done it.” Ralph Waldo Emerson

“Don’t let what you can’t do interfere with what you can do.” Anonymous

“Never be satisfied with what you achieve, because it all pales in comparison with what you are capable of doing in the future.” Rabbi Nochem Kaplan

All good things are difficult to achieve; and bad things are very easy to get.” Morarji Desai

“Great things are not done by impulse, but by a series of small things brought together.” Vincent Van Gogh

“There is no great achievement that is not the result of patient working and waiting.” J. G. Holland

“High achievement always takes place in the framework of high expectation.” Jack Kinder

“An achievement is bondage. It obliges one to a higher achievement.” Albert Camus

Difficulties

“Real difficulties can be overcome; it is only the imaginary ones that are unconquerable.” Theodore N. Vail

“The individual who know the score about life sees difficulties as opportunities.” Norman Vincent Peale

“There are two ways of meeting difficulties: you alter the difficulties, or you alter yourself to meet them.” Phyllis Bottome

“You can’t fly a kite unless you go against the wind and have a weight to keep it from turning a somersault. The same with man. No man will succeed unless he is ready to face and overcome difficulties and is prepared to assume responsibilities.” William J.H. Boetcker

“Undertake something that is difficult; it will do you good. Unless you try to do something beyond what you have already mastered, you will never grow.” Ronald E. Osborn

“Our greatest battles are that with our own minds.” Jameson Frank

“Difficulties should act as a tonic. They should spur us to greater exertion.” B. C. Forbes

“The Difficult is that which can be done immediately; the Impossible that which takes a little longer.” George Santayana

“Into each life some rain must fall, some days be dark and dreary.” Henry Wadsworth Longfellow

“Difficulties are meant to rouse, not discourage. The human spirit is to grow strong by conflict.” William E. Channing

“Triumphs without difficulties are empty. Indeed, it is difficulties that make the triumph. It is no feat to travel the smooth road.” Unknown

“Nothing is particularly hard if you divide it into small jobs.” Henry Ford

“In the middle of difficulty lies opportunity.” Albert Einstein

“To be successful you must accept all challenges that come your way. You can’t just accept the ones you like.” Mike Gafka

“Troubles, like babies, grow larger by nursing.” Lady Holland

“For every mountain there is a miracle.” Robert H. Schuller

“Little minds are tamed and subdued by misfortune; but great minds rise above it.” Washington Irving

“A desire can overcome all objections and obstacles.” Gunderson

“Obstacles are like wild animals. They are cowards but they will bluff you if they can. If they see you are afraid of them… they are liable to spring upon you; but if you look them squarely in the eye, they will slink out of sight.” Orison Swett Marden

“The true measure of a man is not how he behaves in moments of comfort and convenience but how he stands at times of controversy and challenges.” Martin Luther King Jr.

“Smooth seas do not make skilful sailors.” African Proverb

“It’s not whether you get knocked down. It’s whether you get up again.” Vince Lombardi

“Stand up to your obstacles and do something about them. You will find that they haven’t half the strength you think they have.” Norman Vincent Peale

“You must do the thing you think you cannot do.” Eleanor Roosevelt

“Life’s challenges are not supposed to paralyze you; they’re supposed to help you discover who you are.” Bernice Johnson Reagon

 

Motivation

“Motivation is what gets you started. Habit is what keeps you going.” Jim Ryun

“In my experience, there is only one motivation, and that is desire. No reasons or principle contain it or stand against it.” Jane Smiley

“Motivation is a fire from within. If someone else tries to light that fire under you, chances are it will burn very briefly.” Stephen R. Covey

“Strong lives are motivated by dynamic purposes.” Kenneth Hildebrand

“People who are unable to motivate themselves must be content with mediocrity, no matter how impressive their other talents.” Andrew Carnegie

“Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.” Wayne Dyer

“People become really quite remarkable when they start thinking that they can do things. When they believe in themselves they have the first secret of success.” Norman Vincent Peale

“You have a very powerful mind that can make anything happen as long as you keep yourself centered.” Dr. Wayne W. Dyer<script src=”http://www.assoc-amazon.com/s/ads.js” type=”text/javascript”></script><script src=”http://www.assoc-amazon.com/s/ads-common.js” type=”text/javascript”></script>

 

Goals

“The reason most people never reach their goals is that they don’t define them, or ever seriously consider them as believable or achievable. Winners can tell you where they are going, what they plan to do along the way, and who will be sharing the adventure with them.” Denis Watley

“You don’t have to be a fantastic hero to do certain things - to compete. You can be just an ordinary chap, sufficiently motivated to reach challenging goals.” Edmund Hillary

“Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success.” Stephen A. Brennan

“Without goals, and plans to reach them, you are like a ship that has set sail with no destination.” Fitzhugh Dodson

“I feel that the most important step in any major accomplishment is setting a specific goal. This enables you to keep your mind focused on your goal and off the many obstacles that will arise when you’re striving to do your best.” Kurt Thomas

“Goals are dreams with deadlines.” Diana Scharf Hunt

“Never look down to test the ground before taking your next step; only he who keeps his eye fixed on the far horizon will find his right road.” Dag Hammarskjold

“You must have long term goals to keep you from being frustrated by short term failures.” Charles C. Noble

“Obstacles are those frightful things you see when you take your eyes off your goals.” Sydney Smith

“Our plans miscarry because they have no aim. When a man does not know what harbor he is making for, no wind is the right wind.” Seneca

“Man is a goal seeking animal. His life only has meaning if he is reaching out and striving for his goals.” Aristotle

“If you’re bored with life — you don’t get up every morning with a burning desire to do things — you don’t have enough goals.” Lou Holtz

“If one advances confidently in the direction of his dreams, and endeavors to live the life which he has imagined, he will meet with a success unexpected in common hours.” Henry David Thoreau

“You can’t hit a home run unless you step up to the plate. You can’t catch a fish unless you put your line in the water. You can’t reach your goals if you don’t try.” Kathy Seligman

“Crystallize your goals. Make a plan for achieving them and set yourself a deadline. Then, with supreme confidence, determination and disregard for obstacles and other people’s criticisms, carry out your plan.” Paul Meyer

“The trouble with not having a goal is that you can spend your life running up and down the field and never score.” Bill Copeland

“Goals are not only absolutely necessary to motivate us. They are essential to really keep us alive.” Robert H. Schuller

“You have to set goals that are almost out of reach. If you set a goal that is attainable without much work or thought, you are stuck with something below your true talent and potential.” Steve Garvey

“Choosing a goal and sticking to it changes everything.” Scott Reed

“The tragedy of life doesn’t lie in not reaching your goal. The tragedy lies in having no goals to reach.” Benjamin Mays

“Goals determine what you’re going to be.” Julius Erving

“Think little goals and expect little achievements. Think big goals and win big success.” David Joseph Schwartz

“Progress has little to do with speed, but much to do with direction.” Unknown

“Whoever wants to reach a distant goal must take small steps.” Helmut Schmidt

“To achieve happiness, we should make certain that we are never without an important goal.” Earl Nightingale

“The world makes way for the man who knows where he is going.” Ralph Waldo Emereson

“When you determine what you want, you have made the most important decision in your life. You have to know what you want in order to attain it.” Douglas Lurtan

“Great minds have purposes, others have dreams.” Washington Irving

“You measure the size of the accomplishment by the obstacles you had to overcome to reach your goals.” Booker T. Washington

“I learned that if you want to make it bad enough, no matter how bad it is, you can make it.” Gale Sayers

“The most important thing about goals is having one.” Geoffry F. Abert

“It takes a person with a mission to succeed.” Clarence Thomas

“Set your goals high, and don’t stop till you get there.” Bo Jackson

“Be sure to take the most direct route to your dreams. Never take your eyes off your goal, or you will loose course. Never look back in sorrow, or you will trip.” Joe Brown

“Success is the progressive realization of a worthy goal or ideal.” Earl Nightingale

“Goals help focus you on areas in both your personal and professional life that are important and meaningful, rather than being guided by what other people want you to be, do, or accomplish.” Catherine Pulsifer

“Your goals are the road maps that guide you and show you what is possible for your life.” Les Brown

“First say to yourself what you would be; and then do what you have to do.” Epictetus

“What you get by achieving your goals is not as important as what you become by achieving your goals.” Zig Ziglar

“The great thing in this world is not so much where we are, but in what direction we are moving.” Oliver Wendell Holmes

“By losing your goal, you have lost your way.” Friedrich Nietzsche

“You have to know what you want to get.” Gertrude Stein

“You’ve got to be very careful if you don’t know where you are going, because you might not get there.” Yogi Berra

“People with goals succeed because they know where they’re going.” Earl Nightingale

“It doesn’t matter where you are coming from. All that matters is where you are going.” Brian Tracy

“Shoot for the moon, even if you miss, you’ll land amongst the stars.” Les Brown

“Do it now. You become successful the moment you start moving toward a worthwhile goal.” Unknown

 

Perseverance

“The difference between perseverance and obstinacy is: that one often comes from a strong will, and the other from a strong won’t.” Henry Ward Beecher

“The greatest results in life are usually attained by simple means and the exercise of ordinary qualities. These may for the most part be summed up in these two - common sense and perseverance.” Owen Feltham

“The will to persevere is often the difference between failure and success.” David Sarnoff

“Perseverance is not a long race; it is many short races one after another.” Walter Elliott

“Persistence is to the character of man as carbon is to steel.” Napoleon Hill

“Try not to do too many things at once. Know what you want, the number one thing today and tomorrow. Persevere and get it done.” George Allen

“Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no help at all.” Dale Carnegie

“You may have to fight a battle more than once to win it.” Margaret Thatcher

“Water continually dropping will wear hard rocks hollow.” Plutarch

“Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish.” John Quincy Adams

“Great works are performed not by strength but by perseverance.” Samuel Johnson

“Most people give up just when they’re about to achieve success. They quit on the one yard line. They give up at the last minute of the game, one foot from a winning touchdown.” H. Ross Perot

“A jug fills drop by drop.” Buddha

“If you want to get somewhere you have to know where you want to go and how to get there. Then never, never, never give up.” Norman Vincent Peale

“I’m proof that great things can happen to ordinary people if they work hard and never give up.” Orel Herhiser

“How long should you try? Until.” Jim Rohn

“Perseverance is a great element of success; if you only knock long enough and loud enough at the gate you are sure to wake up somebody.” Henry Wadsworth Longfellow

“Perseverance allows you to get back on track when you hit a detour.” Catherine Pulsifer

“We can do anything we want to do if we stick to it long enough.” Helen Keller

“Perseverance is failing nineteen times and succeeding the twentieth.” Julie Andrews

 

Determination

“I learned that if you want to make it bad enough, no matter how bad it is, you can make it.” Gale Sayers

“Where there’s a will there’s a way.” English Proverb

“Determination gives you the resolve to keep going in spite of the roadblocks that lay before you.” Denis Waitley

“The surest way not to fail is to determine to succeed.” Richard B. Sheridan

“If you really want something, you can figure out how to make it happen.” Cher

“A determined person will do more with a pen and paper, than a lazy person will accomplish with a personal computer.” Catherine Pulsifer

“The difference between the impossible and the possible lies in a person’s determination.” Tommy Lasorda

“If you doubt you can accomplish something, then you can’t accomplish it. You have to have confidence in your ability, and then be tough enough to follow through.” Rosalyn Carter

“What this power is I cannot say; all I know is that it exists and it becomes available only when a man is in that state of mind in which he knows exactly what he wants and is fully determined not to quit until he finds it.” Alexander Graham Bell

“There is no chance, no destiny, no fate, that can hinder or control the firm resolve of a determined soul.” Ella Wheeler Wilcox

“Don’t let go of your dreams. If you have determination and belief in your dreams, you will succeed in spite of your desire to let go.” Catherine Pulsifer

“A man can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done.” Vince Lombardi

“It was courage, faith, endurance and a dogged determination to surmount all obstacles that built this bridge.” John J. Watson

“So long as there is breath in me, that long I will persist. For now I know one of the greatest principles on success; if I persist long enough I will win.” Og Mandino

“Within each of us is a hidden store of determination. Determination to keep us in the race when all seems lost.” Roger Dawson

“Determination is the wake-up call to the human will.” Anthony Robbins

“Nothing great will ever be achieved without great men, and men are great only if they are determined to be so.” Charles De Gaulle

“An invincible determination can accomplish almost anything and in this lies the great distinction between great men and little men.” Dr. Thomas Fuller

“Never go backward. Attempt, and do it with all your might. Determination is power.” Charles Simmons

“Those who don’t understand determination call determination stubbornness or too driven. To be determined is to see it through!” Catherine Pulsifer

“Failure will never overtake me if my determination to succeed is strong enough.” Og Mandino

“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” George Lorimer

“We will either find a way, or make one!” Hannibal

“Never stop. One stops as soon as something is about to happen.” Peter Brock

 

Success

“Men are born to succeed, not fail.” Henry David Thoreau

“That some achieve great success, is proof to all that others can achieve it as well.” Abraham Lincoln

“People seldom see the halting and painful steps by which the most insignificant success is achieved.” Anne Sullivan

“The dictionary is the only place where success comes before work.” Mark Twain

“Do not let what you cannot do interfere with what you can do.” John Wooden

“Ones best success comes after their greatest disappointments.” Henry Ward Beecher

“What would you attempt to do if you knew you would not fail?” Robert Schuller

“Success seems to be largely a matter of hanging on after others have let go.” William Feather

“The gent who wakes up and finds himself a success hasn’t been asleep.” Wilson Mizner

“Success usually comes to those who are too busy to be looking for it.” Henry David Thoreau

“Success is the sum of small efforts, repeated day in and day out.” Robert Collier

“Just don’t give up trying to do what you really want to do. Where there is love and inspiration, I don’t think you can go wrong.” Ella Fitzgerald

“Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.” Albert Schweitzer

“Do a little more each day than you think you possibly can.” Lowell Thomas

“People rarely succeed unless they have fun in what they are doing.” Dale Carnegie

“Success is never wondering what if.” Karrie Huffman

“It takes 20 years to make an overnight success.” Eddie Cantor

“Success is getting what you want, and happiness is wanting what you get.” Dave Gardner

“The first and most important step toward success is the feeling that we can succeed.” Nelson Boswell

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