You Can’t Succeed Unless You Fail

I have a private Facebook group for all my current, and past training clients. I typically keep the things I share in that group, in that group. That’s the benefit of it.

However, yesterday I shared something in there that I want to share with you too.

I want to share it because it’s been a powerful thing for me, and I believe it has the potential to change your entire perspective and approach to your weight loss, fitness, and health related goals.

So what is it? Failure.

That’s it. Bye.

Just kidding.

I’ve been doing a lot uncomfortable growth lately. Not physically. I had that kind of growth in 7th grade. I can remember sitting in Mr. Ogawa’s social studies class, barely able to sit still because my legs ached so bad.

This growth is different, and not quite as miserable.

The concept of failure is one I have always avoided in the past. I would spend forever on a project in the name of perfection. I would tinker, and adjust, and tweak to get it just perfect before I would ever dream of doing anything with it.

The result? I never did anything with most of those projects. I spent a lot of time working on things that I could never use because I was afraid they would fail. That they wouldn’t be well received. That it would reflect on me as a failure.

My fear of failure kept me from doing the things I wanted to do.

Whether that was release a product, write a new blog, chase a personal best in a specific lift, or try to make a sale, the possibility of failure would usually keep me from ever attempting.

My fear of failure placed me smack dab in the middle of the biggest failure of all-never even trying.

This growth that I mentioned? It’s the challenge of embracing failure. Not chasing it, but understanding that failing is an incredibly important part of the journey to any kind of improvement.

Failing is the lesson learned. Did you screw up step 1? Good! Now you know how to do it differently, how to do it correctly, and move on to step 2.

Or you could plan, and prepare, and fret over figuring out how to do step 1 perfectly the first time, and never give it a shot. The result? Forget about any substantial progress…you’re never getting past step 1.

We tend to make massive assumptions about those who have gone on to accomplish the things we hope to accomplish.

We see someone who has been successful in their profession, and assume they have been lucky and their path has been success after success.

We see someone who eats healthy most of the time, and assume it’s easy for them, that they don’t crave sweets, and must naturally have incredible self-discipline.

We see someone who goes to the gym regularly, and assume they have more free time than us, and that they must really love going.

We see someone who has lost a substantial amount of weight, and we assume they must have a faster metabolism, and access to opportunities we haven’t.

We have no idea how wrong we are.

That successful professional? They had three businesses fail before this one, and have lost 5 times more sales than they’ve closed.

That healthy eater? They spent years changing their habits. They were incredibly inconsistent at first, and have had many days where they said “screw it”, and fell off the wagon.

The regular gym-goer? They don’t enjoy it as often as they do enjoy it, and they have skipped going on many mornings simply because they didn’t feel like it.

The successful weight-loser? Over the last several years, they have regained more pounds than they can count.

So what’s the difference? They’ve embraced failure. They understand that failing isn’t the end, it’s just part of the process. It’s a chance to learn how to do something better the next time around.

The road to success is paved with failure.

You can embrace it, or you can avoid it. Those are your options.

My challenge to you is to join me in owning it. Embracing it. Let’s learn from it. It’s the only way we’re ever get to where we want to go.


Are you ready to take the next steps in building confidence in yourself, getting stronger, and developing sustainable habits that help you meet you health and fitness goals? Then join me for New You by the New Year, a three month program that will help you do just that. For more info, check this out.

Medicine Ball Madness

First off, let me say that this isn’t really going to be madness. It will be quite sane. And this little series of exercises doesn’t just involve a medicine ball. But people like alliteration, and they like words like “extreme”, “intense”, and “madness”.

So really this is your fault. See what you made me do?!

OK fine. I’ll take responsibility. This time.

Although, people do tend to like those words when it comes to exercise. “Extreme” and “intense” are the expected baseline anymore. I think there are a lot of issues with that, but that’s a discussion for another time.

(Tomorrow perhaps?)

And yet here I am using those words to make my title more catchy. Looks like I’m part of the problem.

Oh, Michael.

Enough of that, let’s get to it.

As this is my first official blog post on Michael Gray Fitness (yesterdays didn’t count. It was more of a “Hi, thanks for stopping by. Hope to see you soon.” kind of thing) I wanted to give you something practical, and easy to implement.

Whether someone is trying to lose body fat, get more muscular, increase athleticism, or just feel better, it’s a good idea for them to get their heart pumping.

My online clients can attest to the fact that I like using finishers to accomplish this. A finisher is simply a series of movements placed at the end of a training session that’s designed to get the heart rate pumping, and increase cardiovascular capacity. Or, make your heart and lungs more awesomer.

Several of my clients have dubbed my finishers as “F.U.n.” “Fun” because it’s common for me to say, “Ready to have some fun?” before we start a finisher. And the “F” and “U” are capitalized because that’s what they want to say to me about half way through it.

They also tend to be pretty great for burning some calories. (“Burning” and “calories”…a few more buzzwords .)

(You know what word most people don’t care for? Moist. People have really strong opinions on the word “moist”.)

Let’s talk about the movements, and then I’ll give you the run down for this short, effective, INTENSE, EXTREME, MIND-BLOWING, CALORIE BURNING workout. jk.

Here’s the 6 movements you’ll be doing:

Medicine Ball Rotational Slams


-Rotate through your hips, not your low back.

-Keep hips, torso, and shoulders in line the entire time.

-Extend fully at the top of the movement.

-Slam the ball as hard as you can. No, harder than that.

Mountain Climbers


-Keep abs tight.

-Drive knees to chest.

-Keep toes of front foot off the ground. Avoid skipping.

Wall Balls


-Throw medicine ball from, and catch at, chest height.

-Keep chest up.

-Absorb the “catch”. Move with the ball on the way down.

-Use your legs and shoulders to throw the ball.

Jumping Jacks


-Do a jumping jack. If that isn’t clear…oh, boy…

Medicine Ball Slams


-Extend fully at the top.

-Avoid coming down into a squat position. Think hips up, torso over.

-Slam the ball as hard as you possibly can.

Shoot Outs


-Avoid excessive hip rocking.

-4 steps out, 4 steps back is one rep.

-They’ll be awkward at first. They will get better.

Now you know what movements you’re doing, and how to do them. Let’s put them all together for a little F.U.n.

A1. Medicine Ball Rotational Slams (5/side)

A2. Mountain Climbers (15/leg)

A3. Wall Balls (10)

A4. Jumping Jacks (30)

A5. Medicine Ball Slams (10)

A6. Shoot Outs (5 ) Remember-4 steps out, 4 steps back=1 rep

Perform A1-A6 with little to no rest in between exercises. Once you’ve completed one round, rest 90 seconds. Then repeat for a total of 5 rounds.

That’s it! “That’s it” makes it sounds like it’ll be nice and easy. It wont. This will probably suck. A lot. This should make your shirt really moist.

Ew. I get it now.

If you have any questions, please drop them in the comments below. Have a friend that would like to give this a shot? Please share it with them. I have those handy-dandy social media buttons on here just for that reason.

Oh, hello.

For those of you who have been paying attention to the things I’ve been doing lately, you know that I’ve been posting blogs at The Diabetic Trainer.

It’s been fine over there. I’m not abandoning the site, or it’s mission. I’m just shifting focus.

For those of you who have been paying attention to the things I’ve been doing for a loooooong time, you’ll recognize this website. I used to post on Michael Gray Fitness-years ago. Some stuff happened. I let my registration for the domain name pass, and I lost it. I was only recently able to get it back, and I’m honestly really excited. Not “pee-my-pants-excited”, but close.

I believe in The Diabetic Trainer, and who it serves, but honestly feel that the title alone is limiting. People see “diabetic” and assume it’s only for diabetics.

I get it.

Anyway, this is where I’ll be spending my time for a while. Talking about health, wellness, fitness, exercise, food, gummy bears, The Office…all the important stuff.

In the coming days, weeks, months, you can expect to see video demonstrations, rants, musings…you know just stuffs I like, and that I think you will benefit from reading with your eyeballs, or hearing with your earballs.

From time to time you’ll also see awesome stuff that I believe will make your life better, like this: click here to see awesome stuff that will make your life better.

Anyway, thanks for stopping by. Take a minute to peruse around the site. Look in the pantry. Open the medicine cabinet. Make yourself to home.

Make sure you subscribe so you don’t miss any updates. And feel free to share this page with someone you think could benefit from the information I’ll be sharing, and will enjoy my particular sense of humor. You can subscribe and share via the social media buttons. They’re on the side on desktop, at the bottom on mobile.

That’s it for now. K bye.