“G-R-I-N-D!”

15 February 2026

No matter how hard we try, this is the path and the formula to get anything done in life. Sure we depend on God and there is no other place to start. Let me first put a few things into this equation that I believe are essential to the process.

1.) DECIDE: Talk is cheap and you can dismiss yourself by settling for a personally concocted excuses as to why you cannot do what you truly want to do. Too often we fantasize about what we want to become but we never take the first step and we stay where we are, alone, hard working, envious of those who have attacked their goals and are happy, disappointed in ourselves, and watching our demise approach. Like my boss the Air Force Surgeon General described it, “We are on a very level and comfortable flight and facing rising terrain.” A change must happen or we crash.

Lastly, here we must get a very large belly full of “WANT TO” and this is the start. Decide and get excited.

2.). GOAL: Having Decided and are now motivated you have to know where you are going. Set a GOAL. You have to be able to see the “SHINY OBJECT” that you want. It has to be branded into our minds. This is where you serve the mini-god called “THE TYRANNY OF THE URGENT.” All effort towards the goal must be gathered and focused on the GOAL. In the world of bodybuilding the first goal is to hit the stage and be absolutely ready to do battle. Daily work and responsibilities cannot be. neglected but if this GOAL is yours then you have to carry this too.

3.) REPETITION: To put it mildly: In order to hone your craft it must be repeated as often as required to make it as perfect as possible. Do not miss gym workouts, do not miss opportunities to learn, ask questions even if you already heard the answer….ask again to be sure you understand it fully. Daily in the temple (gym) you cease not to teach and preach your skills and goals to be sure you don’t forget. I heard a quote once from a runner who said, “I CAN’T WAIT FOR MORNING—MY RUNNING SHOES ARE WAITING!” As a professional this is our mindset. We have to be about the business of preparing to win…..over and over and over again!

4.) IMPROVEMENT: Get a picture. in your mind of what you want or what you want to look like come show time. Be your own. worst critic or get another trusted coach or partner to brutalize you with reality and demand that you rise to the next level, and the next level and the next level. Demand of your skills, your mind, your body the best that can be brought to bear on the GOAL. Develop clear metrics and photos or subjective assessments to mark your progress. Detail without apathy is the formula. Meet the metrics…..they do not lie!

5.) NEVER ENDING: To win you must see the end game but the habit of doing the work and performing tasks required have to be indelibly imprinted in our personal habits. The GOAL attainment truly is the first step to a Life time of goodness and of. taking care of yourself and ultimately taking care of all those people you love because you care enough to be ready for them. Never give up. Don’t look back. You do the work Every day, all the time, always and everywhere. You can win, accomplish, be good, look good at any age—-but you have to want it.

6.) DISCIPLINE: I heard a talk by and 4 Star General in the Air Force about his idea of success and he said the first step is to get up on time, then make your bed. Do it daily with out fail. Discipline yourself to be meticulously attentive to what is required to win. Nobody can do it for you. Mohmad Ali said this, “I work hard to today to win so I can spend the rest of my life as a Champion.” I have ready made work out formula and you have to get your own.: “1.5 X 6” I workout for at least 1.5 hours per day X six days per week. Try to never miss training.

Bottom Line: Try to remember who you wanted to be. Resurrect that person and put his ass back on track….a little at a time….It will be worth it and the person you wanted to be will be eternally grateful.

Douglas E. Graham, Lt Col, USAF, (ret), MHSM

This is symbolic of the results and effort it takes to win…..

Getting ready and trying to be lean